WS4SB Rugby Log

Tuesday, August 15 2017
Max-Effort Upper/Tempos

  • Close-Grip Bench
    45x5
    95x5
    135x5
    185x3
    205x3
    235x2 (PR)
  • DB Floor Press
    65x18 (PR)
    65x13
  • DB Row ss Face Pulls
    85x8/70x12
    85x8/70x12
    85x8/70x12
    85x8/70x12
  • DB Shrugs
    70x15
    70x15
    70x15
    70x15
  • Incline Curl ss Pushdowns
    35x12/110x10
    35x8/85x15
    35x8/85x15
    35x8/85x15
  • Tempo Runs
    2x5x90yds

Thursday, August 17 2017
Max-Effort Lower and Speed Training

  • Pushup MB Throw starts
    6x30yds 3 min rest between sets
  • Hurdle Hops
    5x3 36in hurdles
  • 12 in Box Squat
    45x3
    95x3
    135x3
    185x3
    225x3
    285x4 (PR)
  • HASDS
    360x3x10yds
  • Double KB Swings
    25x3x10
  • V-Ups ss Plank ss Russian Twists
    3 rounds of 10/30sec/10 each

Friday, August 18 2017

  • Incline DB Press
    75x13 (PR)
    75x8
    75x6
    75x6
  • Weighted Chins ss Face Pulls
    10x10
    10x10
    10x8
    10x8
  • Seated Laterals ss DB Shrugs
    15x12/75x10
    15x12/75x10
    15x12/75x10
    15x12
  • Barbell Curls ss Pushdowns
    85x10/90x10
    85x10/90x10
    85x10/90x10
  • Tempo Runs
    2x5x90yds

Today was my last hard off-season session for a while since my school starts practice next week and has an intersquad scrimmage next saturday to see who will fill in some spots on A side this fall, and the week after is the first official game of our season. Since next week is when the scrimmage and all the hard practices start, I will be doing my in season workouts next week, most likely only doing lifting and plyos twice a week. Going to miss doing all the max-effort work since it’s fun challenging yourself in the off-season with goals in mind to break.

1 Like

Monday, August 21 2017

  • 2-Board Press
    45x5
    95x5
    135x5
    185x3
    205x3
    225x1
    240x4 (PR)
  • Blackburns
    2x10 second holds each movement
  • Heavy-Acceleration Sled Drags
    360x20yds
    410x20yds
    450x10yds
  • DB Rows ss DB Shrugs
    80x12/70x12
    80x12/65x12
    80x12/65x12
  • Sprinter sit-ups ss moving side planks ss toe touches
    2 rounds of 20 reps each

Wednesday, August 23 2017

  • Box Jumps
    37.5inx3x3
  • 12 in Box Squat (focused on bar speed, 1 min rest btw sets)
    195x2
    195x2
    195x2
    195x2
    195x2
    195x2
  • Incline DB Press ss Band Pull Aparts(w/red band)
    75x12
    75x12
    75x8
  • Seated Laterals
    15x15
    15x12
    15x12
  • Hypers ss Sprinter sit-ups
    45x10/20
    45x10/15
    45x10/15

Monday, August 28 2017

  • 2-Board Press
    45x5
    95x5
    135x5
    185x3
    205x3
    225x1
    245x3
  • Blackburns
    2x12sec
  • Heavy-Acceleration Sled Drags
    360x20yds
    370x20yds
    380x20yds
  • DB Rows ss DB Shrugs
    85x10/70x12
    85x10/70x12
    85x10/70x12
  • Sprinter sit-ups ss moving side planks ss toe touches
    2 rounds of 20 each

Wednesday, August 30 2017

  • Box Jumps
    30in stacked with 5 45lb plates for 3x3
  • Box Squat (1 min rest between sets)
    230x2
    230x2
    230x2
    230x2
    230x2
  • Incline DB Press ss Band Pull aparts ( 3x15)
    80x10
    80x8
    80x6
  • Seated Laterals
    15x15
    15x15
    15x12
  • Hypers ss Sprinter sit-ups (3x10 each side)
    45x11
    45x11
    45x11

Monday, September 4 2017

  • Bench Press
    45x5
    95x5
    135x5
    185x3
    205x3
    230x3
  • Blackburns
    2x14sec
  • Prowler Pushes
    360x3x8 steps each leg
  • DB Rows ss DB Shrugs
    85x12/75x12
    85x12/75x12
    85x12/75x12
  • Plate side bends ss spread eagle situps ss toe touches
    2x10/15/20 each

Wednesday, September 6 2017

  • Box Jumps
    30in stacked with 5 45lb plates for 3x3
  • Box Squat (2 min rest)
    275x1
    275x1
    275x1
  • Incline DB Press ss Band Pull Aparts (3x15)
    80x10
    80x8
    80x6
  • Seated Laterals
    15x15
    15x15
    15x15
  • Hypers ss Hanging Leg Raises (3x20)
    45x12
    45x12
    45x12

Monday, September 11 2017

  • Bench Press
    45x5
    95x5
    135x5
    185x3
    205x3
    230x3
  • Blackburns
    2x16 sec
  • Heavy-Acceleration Sled Drags
    360x20yds
    360x20yds
    360x20yds
  • DB Row ss DB Shrugs
    90x10/80x10
    90x10/80x10
    90x10/80x10
  • Plate side bends ss spread eagle sit-ups ss weighted toe touches
    2x10/15/20 each w/45lb plate

Wednesday, September 13 2017

  • Box Jumps
    30in with 5 plates stacked on for 3x3
  • 12 in Box Squat (1 min rest, dynamic effort)
    205x2
    205x2
    205x2
    205x2
    205x2
    205x2
  • Incline DB Press ss Band Pull aparts (red band 3x15)
    80x10
    80x8
    80x4
  • Seated Laterals
    15x15
    15x15
    15x15
  • Hypers ss Hanging Leg Raises (3x20)
    45x13
    45x13
    45x13

Monday, September 18 2017

  • Floor Press
    45x5
    95x5
    135x5
    185x3
    205x3
    225x3
  • Blackburns
    2x18sec
  • Heavy-Acceleration Sled Drags
    360x20yds
    360x20yds
    360x20yds
  • DB Rows ss DB Shrugs
    90x12/80x12
    90x12/80x12
    90x12/80x12
  • V-Ups ss Plank ss Russian Twists
    2 rounds of 15/1 min/20 reps each

Wednesday, September 20 2017

  • Box Jumps
    39inx3x3
  • 12 inch Box Squat (1 min rest btw sets)
    240x2
    240x2
    240x2
    240x2
    240x2
  • Incline DB Press ss Band Pull Aparts (3x15)
    80x12 (PR)
    80x8
    80x6
  • Seated Laterals
    15x15
    15x15
    15x15
  • Hypers ss Hanging Leg Raises (3x20)
    45x14
    45x14
    45x14

Monday, January 14 2019
Max-Effort Upper

  • Bench Press
    45x5
    95x5
    135x5
    155x5
    185x3
    205x5
    210x5
    215x3 (down a bit since my shoulder is still recovering from an AC joint injury I had over the summer and my strength isn’t completely back yet)
  • DB Floor Press
    60x15
    60x15
  • DB Row ss Face Pulls
    80x12/50x12
    80x12/50x12
    80x12/50x12
    80x12/50x12
  • DB Shrugs
    80x15
    80x15
    80x15
    80x15
  • Incline Curls ss Pushdowns
    30x15/100x15
    30x8/100x15
    30x8/100x15
    30x8/100x15
  • Prowler Tempos ss abs
    2x6x30yds (45 sec rest btw runs 3 min rest btw sets)

Tuesday, January 15 2019
Dynamic-Effort Lower

  • Hurdle Hops into Prowler Sprint (over 3 hurdles)
    2 sets @30in
    6 sets @33in
  • DB Split Squat front foot elevated
    30x10
    30x10
    30x10
  • Hypers
    45x12
    45x8
    45x8
  • Spread-Eagle Sit-ups
    25x15
    25x15
    25x15
    25x15

Thursday, January 17 2019
Repetition-Effort Upper

  • Barbell Pushups w/chains
    2 chainsx20
    2 chainsx15
    2 chainsx12 drop 1 chainx3, drop BWx5
  • Neutral Chins ss Face Pulls
    BWx8/50x12
    BWx8/50x12
    BWx8/50x12
    BWx8/50x12
  • Seated Laterals
    10x12
    10x12
    10x12
    10x12
  • DB Shrugs ss Barbell Curls ss Skullcrushers
    80x10/75x10/40x10
    80x10/75x10/40x10
    80x10/75x10/40x10
  • Heavy DB holds
    100x20 sec
    100x20 sec
    100x20 sec
    Prowler Tempos
    2x8x30yds 45 sec rest btw runs 3 min rest btw sets

Friday, January 18 2019

  • Double Hurdle Hop
    30inx3
    33inx3
    36inx3
  • Box Squat
    45x3
    95x3
    135x3
    155x3
    185x3
    205x3
    225x3
    245x3
    255x3
  • Prowler Marches
    390x12
    435x12
    480x12
  • GHR
    BWx8
    BWx8
    BWx8
  • Sprinter sit-ups ss moving side plank ss toe touches
    3 rounds of 20 each
2 Likes

What’s up man? I’m glad to see you’re back on the Best Side!

If you get a chance, can you tell us what you thought about WS4SB vs Juggernaut?

Both are good and gave results, however I think the Inverted juggernaut method is slightly better for my squat, but my bench, deadlift, and jumping variations seem to respond better to WS4SB.

1 Like

Monday, Januray 21 2019
Max-Effort Upper

  • Bench Press
    45x5
    95x5
    135x5
    155x5
    185x3
    205x3
    215x5
    220x5
    225x3
  • DB Floor Press
    65x15
    65x15
  • DB row ss face pulls
    85x12/50x12
    85x8/50x12
    85x8/50x12
    85x8/50x12
  • DB Shrugs
    85x15
    85x15
    85x15
    85x15
  • Incline Curls ss Pushdowns
    30x15/110x15
    30x9/110x15
    30x9/110x15
    30x9/110x15