## Just keep showing up!

**Moderator:** Dux

### Just keep showing up!

I said i would start a 2010 journal here, so here it is. Catch up from beginning of year, feel free to comment on whatever......

sat 02.01.10 531C8W2

Bench:

90kg x 3

102.5kg x 3

115kg x 4

Pinch Grip Deads:

40kg x 10s

50kg x 6s

remembered chalk

50kg x 10s

55kg x 1

60kg x 2 x 1

50kg x 3 x 1

50kg x 5s

40kg x 10s

Chin ups:

BW x 14 x 3

did triples of chins after every set of bench and pinch. weight up to 107.5kg.

sat 02.01.10 531C8W2

Bench:

90kg x 3

102.5kg x 3

115kg x 4

Pinch Grip Deads:

40kg x 10s

50kg x 6s

remembered chalk

50kg x 10s

55kg x 1

60kg x 2 x 1

50kg x 3 x 1

50kg x 5s

40kg x 10s

Chin ups:

BW x 14 x 3

did triples of chins after every set of bench and pinch. weight up to 107.5kg.

Last edited by chi on Wed Aug 31, 2016 7:52 am, edited 14 times in total.

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Lifting + Rugby + Eating

Tues 05.01.10 531C8W4

Trap Bar Deadlift:

70kg x 5

87.5kg x 5

105kg x 5

decided to do a little more than my prescribed deload reps:

140kg x 1

160kg x 1

180kg x 1

200kg x 1

Ghetto rev hypers:

red band x 3 x 10

stretch for 10 minutes in steam room, weight 106.75kg

Wed 06.01.10 531C8W4

OHP:

35kg x 5

45kg x 5

55kg x 5

A. Pull ups: 3 x 3

B. Dips: 3 x 5

Versaclimber: 1000ft climbed in 11.30minutes.

Thurs 07.01.10 531C8W4

Squats:

62.5kg x 5

77.5kg x 5

92.5kg x 5

Hanging leg raise:

2 x 8

Trap Bar Deadlift:

70kg x 5

87.5kg x 5

105kg x 5

decided to do a little more than my prescribed deload reps:

140kg x 1

160kg x 1

180kg x 1

200kg x 1

Ghetto rev hypers:

red band x 3 x 10

stretch for 10 minutes in steam room, weight 106.75kg

Wed 06.01.10 531C8W4

OHP:

35kg x 5

45kg x 5

55kg x 5

A. Pull ups: 3 x 3

B. Dips: 3 x 5

Versaclimber: 1000ft climbed in 11.30minutes.

Thurs 07.01.10 531C8W4

Squats:

62.5kg x 5

77.5kg x 5

92.5kg x 5

Hanging leg raise:

2 x 8

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Lifting + Rugby + Eating

Fri 08.01.10 531C9W1

Trap bar deadlift:

115kg x 5

132.5kg x 5

150kg x 13

Box squat:

50kg x 5

70kg x 5

90kg x 6 x 3 - videod to review tech

110kg x 2

130kg x 1

140kg x 1

Belt on

150kg x 1

160kg x 1

170kg x 1

sat 09.01.10 531C9W1

OHP:

60kg x 5

67.5kg x 5

77.5kg x 5

Dips:

BW x 5

+10kg x 5

+20kg x 5

+30kg x 3

+35kg x 1

Chins (supersetted with all pressing sets):

BW x 10 x 4

Rack chins (20s RP):

BW x 10-3-2

A. OH Db Ext:

20kg x 10, 22.5kg x 10, 25kg x 7

B. Hammer curls:

15kg x 10, 17.5kg x 2 x 10

OHP improved on last time which was 75x4 but still less than spectacular. Dips were good, may have been a PB but not sure. Im alternating BW for reps and weighted each time. Chins improving slowly. Weight up again to 108.5kg, lack of rugby is to blame.

Sun 10.01.10 531C9W1

Box Squats:

102.5kg x 5

117.5kg x 5

135kg x 7

Free squat: 80kg x 20

Leg extensions: 4 sets

TKEs: 4 sets

Box squats for reps as high as 7 are horrible.

Trap bar deadlift:

115kg x 5

132.5kg x 5

150kg x 13

***PB***Box squat:

50kg x 5

70kg x 5

90kg x 6 x 3 - videod to review tech

110kg x 2

130kg x 1

140kg x 1

Belt on

150kg x 1

160kg x 1

170kg x 1

***PB***sat 09.01.10 531C9W1

OHP:

60kg x 5

67.5kg x 5

77.5kg x 5

Dips:

BW x 5

+10kg x 5

+20kg x 5

+30kg x 3

+35kg x 1

Chins (supersetted with all pressing sets):

BW x 10 x 4

Rack chins (20s RP):

BW x 10-3-2

A. OH Db Ext:

20kg x 10, 22.5kg x 10, 25kg x 7

B. Hammer curls:

15kg x 10, 17.5kg x 2 x 10

OHP improved on last time which was 75x4 but still less than spectacular. Dips were good, may have been a PB but not sure. Im alternating BW for reps and weighted each time. Chins improving slowly. Weight up again to 108.5kg, lack of rugby is to blame.

Sun 10.01.10 531C9W1

Box Squats:

102.5kg x 5

117.5kg x 5

135kg x 7

Free squat: 80kg x 20

Leg extensions: 4 sets

TKEs: 4 sets

Box squats for reps as high as 7 are horrible.

I'd say on the bottom of that self-actualisation pyramid shit, proper decent coffee is in there with wifi, tits, food and shelter

### Re: Lifting + Rugby + Eating

Tues 12.01.10 531C9W2

Trap Bar Deads:

122.5kg x 3

140kg x 3

157.5kg x 11

A: Trap bar shrugs: 105kg x 3 x 15

B: Rev hypers: red band + 1kg ankle weights x 3 x 15

Very happy with the pulls.

Wed 13.01.10 531C9W2

OHP:

62.5kg x 3

72.5kg x 3

82.5kg x 5

Dips:

BW x 15, 15, 12, 11.

Chins (alternated with every pressing set):

BW x 5, 4, 4, 4, 4, 4, 4, 4, 3, 3, 1.

HUGE PB on the overhead, very pleased with that. First 3 reps flew, 4th slowed some what and the 5th did have a decent amount of back arch going on. Dips and chins were ok, have given me a solid upper arm pump not experienced since my teenage years.

Thurs 14.01.10 531C9W2

Squat:

110kg x 3

127.5kg x 3

142.5kg x 8

80kg x 20

Three PBs in a week, not too shabby its amazing what extra calories and a lack of running around the rugby pitch does your lifts.

Trap Bar Deads:

122.5kg x 3

140kg x 3

157.5kg x 11

***PB***A: Trap bar shrugs: 105kg x 3 x 15

B: Rev hypers: red band + 1kg ankle weights x 3 x 15

Very happy with the pulls.

Wed 13.01.10 531C9W2

OHP:

62.5kg x 3

72.5kg x 3

82.5kg x 5

***PB***Dips:

BW x 15, 15, 12, 11.

Chins (alternated with every pressing set):

BW x 5, 4, 4, 4, 4, 4, 4, 4, 3, 3, 1.

HUGE PB on the overhead, very pleased with that. First 3 reps flew, 4th slowed some what and the 5th did have a decent amount of back arch going on. Dips and chins were ok, have given me a solid upper arm pump not experienced since my teenage years.

Thurs 14.01.10 531C9W2

Squat:

110kg x 3

127.5kg x 3

142.5kg x 8

***PB***80kg x 20

Three PBs in a week, not too shabby its amazing what extra calories and a lack of running around the rugby pitch does your lifts.

### Re: Lifting + Rugby + Eating

Tues 19.01.10 531C9W3

Trap Bar Deads:

did my 3 warm up sets with fatgripz

132.5kg x 5

150kg x 3

167.5kg x 1

190kg x 3 fails

167.5kg x 4

145kg x 8

arse! todays plan was to hit a single at 167.5kg, a single at 190 then go for a PB at 205 or 210 depending how 190 felt. I should have realised things were not going to go well when i thought a 20kg plate felt heavy while loading the bar.

Wed 20.01.10 531C9W3

OHP:

67.5kg x 5

77.5kg x 1

85kg x 1

92.5kg x 2 x F arse

85kg x 1, 80kg x 1, 75kg x 2, 70kg x 3, 65kg x 4, 60kg x 5, 55kg x 6, 50kg x 5F6

Chins: 6. meh.

Slightly annoyed not to have hit 92.5kg, but the positive is that the 85kg flew up in comparison to my PB of 87.5kg. Chins continue to confuse me, i can do sets of 4 all day long but can't do more than 6 in a set. I do, however, have a cunning plan to easily increase the amount of chins im able to bang out.

sat 23.01.10 - rugby

Played my first full 80 minutes in a league game for our 1st XV. Switched to tighthead and totally dominated my opposition prop thoughout our 57-5 victory. Was told my beard is chabal-esque. All in all, a good day.

Trap Bar Deads:

did my 3 warm up sets with fatgripz

132.5kg x 5

150kg x 3

167.5kg x 1

190kg x 3 fails

167.5kg x 4

145kg x 8

arse! todays plan was to hit a single at 167.5kg, a single at 190 then go for a PB at 205 or 210 depending how 190 felt. I should have realised things were not going to go well when i thought a 20kg plate felt heavy while loading the bar.

Wed 20.01.10 531C9W3

OHP:

67.5kg x 5

77.5kg x 1

85kg x 1

92.5kg x 2 x F arse

85kg x 1, 80kg x 1, 75kg x 2, 70kg x 3, 65kg x 4, 60kg x 5, 55kg x 6, 50kg x 5F6

Chins: 6. meh.

Slightly annoyed not to have hit 92.5kg, but the positive is that the 85kg flew up in comparison to my PB of 87.5kg. Chins continue to confuse me, i can do sets of 4 all day long but can't do more than 6 in a set. I do, however, have a cunning plan to easily increase the amount of chins im able to bang out.

sat 23.01.10 - rugby

Played my first full 80 minutes in a league game for our 1st XV. Switched to tighthead and totally dominated my opposition prop thoughout our 57-5 victory. Was told my beard is chabal-esque. All in all, a good day.

### Re: Lifting + Rugby + Eating

Tues 26.01.10 BLABA W1U1

1. Bench:

(warm ups with fatgripz 50kgx5, 70kgx5, 80kgx5)

FG 95kg x 8

FG 102.5kg x 6

107.5kg x 3

2. Flat DB Bench:

20kg x 27

20kg x 17

3a. Fatgripz Cable row - wide pronated grip:

45kg x 15

52.5kg x 3 x 15

3b. Fatgripz tricep pushdowns - flat bar:

30kg x 4 x 15

4a. Db Shrug - 2s hold:

25kg x 3 x 15

4b. Db Lat Raise:

10kg x 2 x 15

7kg x 15

5. Complex: DL > BO Row > hang pwr Clean > push press > squat

40kg x 2 x 10

Tues 26.01.10 - rugby

The midget marine was back to beast us thorugh a fitness session

1. sprints adding up to about 4 pitch lengths

2. 2 times through the circuit:

sandbag carries

plank

farmers walk

clean and press (stupidly light)

run round pitch

alternating squat thrusts

push ups

sit ups

squat thrusts

you moved on from each station when the people running completed their lap.

3. 60 burpees

4. about 20 minutes of touch rugby.

fucked

Wed 27.01.10 BLABA W1L

1. Squat Jumps (holding dumbells)

5kg x 4 x 6

2. Trapbar deadlift

3 warm up sets

145kg x 8

155kg x 6

165kg x 4

3a. 45deg back extension (hold weight by chest)

BW x 1 x 15

5kg x 2 x 15

3b. Med ball Russian twists (keep feet raised)

5kg x 3 x 15

4. Run 1 mile

Done on treadmill in 9:25.

1. Bench:

(warm ups with fatgripz 50kgx5, 70kgx5, 80kgx5)

FG 95kg x 8

FG 102.5kg x 6

107.5kg x 3

*should have had 4+ but benching has been neglected recently*2. Flat DB Bench:

20kg x 27

20kg x 17

3a. Fatgripz Cable row - wide pronated grip:

45kg x 15

52.5kg x 3 x 15

3b. Fatgripz tricep pushdowns - flat bar:

30kg x 4 x 15

*mega forearm pump*4a. Db Shrug - 2s hold:

25kg x 3 x 15

4b. Db Lat Raise:

10kg x 2 x 15

7kg x 15

5. Complex: DL > BO Row > hang pwr Clean > push press > squat

40kg x 2 x 10

*fucked - my forearms were still so pumped i had to put the bar down during the rows and cleans in both sets.*Tues 26.01.10 - rugby

The midget marine was back to beast us thorugh a fitness session

1. sprints adding up to about 4 pitch lengths

2. 2 times through the circuit:

sandbag carries

plank

farmers walk

clean and press (stupidly light)

run round pitch

alternating squat thrusts

push ups

sit ups

squat thrusts

you moved on from each station when the people running completed their lap.

3. 60 burpees

4. about 20 minutes of touch rugby.

fucked

Wed 27.01.10 BLABA W1L

1. Squat Jumps (holding dumbells)

5kg x 4 x 6

2. Trapbar deadlift

3 warm up sets

145kg x 8

155kg x 6

165kg x 4

3a. 45deg back extension (hold weight by chest)

BW x 1 x 15

5kg x 2 x 15

3b. Med ball Russian twists (keep feet raised)

5kg x 3 x 15

4. Run 1 mile

Done on treadmill in 9:25.

### Re: Lifting + Rugby + Eating

Thurs 28.01.10 BLABA W1U2

1. Chins (max upped to 10) + 50%:

BW x 5,4,3,3

2a. Fatgripz Widegrip Lat Pulldown:

45kg x 30

45kg x 20

2b. Db OHP:

15kg x 21

15kg x 15

3a. Rolling Tricep Exts:

15kg x 8

10kg x 8

12.5kg x 2 x 8

3b. Hammer Curls

15kg x 4 x 8

4. Core Circuit, 2 times through:

(almost) toe touches x 20

bicycles x 30

side planks x 30s e/s

5. 100 push ups as fast as possible:

60 done in self imposed time limit of 5 minutes

===========================================

Will have team training with the rugby club this evening

1. Chins (max upped to 10) + 50%:

BW x 5,4,3,3

2a. Fatgripz Widegrip Lat Pulldown:

45kg x 30

45kg x 20

2b. Db OHP:

15kg x 21

15kg x 15

3a. Rolling Tricep Exts:

15kg x 8

10kg x 8

12.5kg x 2 x 8

3b. Hammer Curls

15kg x 4 x 8

4. Core Circuit, 2 times through:

(almost) toe touches x 20

bicycles x 30

side planks x 30s e/s

5. 100 push ups as fast as possible:

60 done in self imposed time limit of 5 minutes

===========================================

Will have team training with the rugby club this evening

### Re: Lifting + Rugby + Eating

Tues 02.02.10 BLABA W2U1

1. Benchingz:

(Fatgripz) 50kgx5, 70kgx3, 85kgx3, 97.5kgx7, 105kgx5

112.5kg x 4

2. Db Flat Bench:

20kg x 30/19

3a. Fatgripz Row (wide pronated grip):

60kg x 4 x 12

3b. Fatgripz Tricep Pushdowns (straight bar):

32.5kg x 4 x 12

4a. Db Shrugs (2s hold):

30kg x 3 x 12

4b. Db Lat Raises:

10kg x 3 x 12

5. Complex (DL-BO ROW-HPC-PP-SQT)

40kg x 3 x 10. Again had to rest mid circuit due to massive forearm pump, ended up with a hook grip

Tues 02.02.10 - rugby

took turns with another prop in pushing the scrum machine around, between us we did 4 pitch lengths. mega calf death. Then straight into a game of 7s. Running was tricky.

Wed 03.02.10 - BLABA W2L

1. Db Squat Jumps:

7kg x 4 x 6

2. Trapbar deads:

150kg x 7

160kg x 5

170kg x 3

3a. 45deg Back Ext (weight by chest):

7kg x 3 x 12

3b. Russian Twists (feet raised):

7kg x 3 x 12

4a. 1 mile on treadmill:

LT: 9:25

TT: 8:57

Thurs 04.02.10 BLABA W2U2

1. Chins (15 in as few sets as possible):

BW x 5/6/4

2a. Fatgripz wide grip Lat pulldown (2 x max reps)

45kg x 35/23

2b. Standing Db OHP (2 x max reps)

15kg x 26/17

3a. Rolling Tricep Ext:

15kg x 5 x 8

3b. Hammer Curls:

15kg x 5 x 8

4. Core Circuit, 2x through:

Toe Touches x 20

Bicycles x 30

Side Plank x 30s

5. 100 Press ups as fast as possible:

59 in self imposed time limit of 5 minutes

Thursday PM - Rugby

Had a level 4 coach come from the RFU to beast us tonight

1. Benchingz:

(Fatgripz) 50kgx5, 70kgx3, 85kgx3, 97.5kgx7, 105kgx5

112.5kg x 4

2. Db Flat Bench:

20kg x 30/19

*(LT 27/17)*3a. Fatgripz Row (wide pronated grip):

60kg x 4 x 12

3b. Fatgripz Tricep Pushdowns (straight bar):

32.5kg x 4 x 12

4a. Db Shrugs (2s hold):

30kg x 3 x 12

4b. Db Lat Raises:

10kg x 3 x 12

5. Complex (DL-BO ROW-HPC-PP-SQT)

40kg x 3 x 10. Again had to rest mid circuit due to massive forearm pump, ended up with a hook grip

Tues 02.02.10 - rugby

took turns with another prop in pushing the scrum machine around, between us we did 4 pitch lengths. mega calf death. Then straight into a game of 7s. Running was tricky.

Wed 03.02.10 - BLABA W2L

1. Db Squat Jumps:

7kg x 4 x 6

2. Trapbar deads:

150kg x 7

160kg x 5

170kg x 3

3a. 45deg Back Ext (weight by chest):

7kg x 3 x 12

3b. Russian Twists (feet raised):

7kg x 3 x 12

4a. 1 mile on treadmill:

LT: 9:25

TT: 8:57

Thurs 04.02.10 BLABA W2U2

1. Chins (15 in as few sets as possible):

BW x 5/6/4

2a. Fatgripz wide grip Lat pulldown (2 x max reps)

45kg x 35/23

*(LT 30/20)*2b. Standing Db OHP (2 x max reps)

15kg x 26/17

*(LT 21/15)*3a. Rolling Tricep Ext:

15kg x 5 x 8

3b. Hammer Curls:

15kg x 5 x 8

4. Core Circuit, 2x through:

Toe Touches x 20

Bicycles x 30

Side Plank x 30s

5. 100 Press ups as fast as possible:

59 in self imposed time limit of 5 minutes

*(LT 60 in 5 mins)*Thursday PM - Rugby

Had a level 4 coach come from the RFU to beast us tonight

### Re: Lifting + Rugby + Eating

sat 05.02.10 - rugby

Started for the 1st XV away in our big local derby match. Got smashed up and owned in the scrums but we won 7-23

Tues 09.02.10 BLABA W3U1

1. Bench:

Fatgripz: 50kgx5, 75kgx3, 90kgx3, 102.5kgx6, 107.5kgx4

Bar: 117.5kg x 3

2. Incline Db Press: 22.5kg x 22/15

3a. Fatgripz Db Row: 25kg x 4 x 10

3b. Rope Tri Pushdowns: 35kg x 4 x 10

4a. BB Shrugs: 100kg x 3 x 10

4b. Incline RDF (pinkies up): 5kg x 3 x 12

No complexes as i ran out of time, still catching up on sleep missed from watching the superbowl. Saints.....who saw that coming? Even with Joseph Addai single handedly trying to keep the Colts in the game. In other news my back is still screwed from rugby and i'm not sure about tomorrows deadlifts.

Tues PM - rugby

The visit of last weeks coach is still being felt and the club coach kicked our butts tonight

Wed 10.02.10 BLABA W3L

Deadlift:

(w/ups of 60kgx5, 100kgx3, 140kgx3)

157.5kg x 6

165kg x 4

180kg x 2

The double at 180 felt eeeeeeeeeasy, if i was doing 531 i think i could have got 5 or 6 reps, not bad for 90% of my starting max.

That was it for the session, i missed out bulgarian squat jumps, hamstring curls, sit ups, lunges and a mile run. I'm still knackered from staying up for the superbowl, backs aching from rugby and knees are getting tendonitis again. My thoughts are that training legs in between rugby days is causing recovery issues. Plan is to battle through next week (wk4), do the deload week after that and reassess.

Started for the 1st XV away in our big local derby match. Got smashed up and owned in the scrums but we won 7-23

Tues 09.02.10 BLABA W3U1

1. Bench:

Fatgripz: 50kgx5, 75kgx3, 90kgx3, 102.5kgx6, 107.5kgx4

Bar: 117.5kg x 3

2. Incline Db Press: 22.5kg x 22/15

3a. Fatgripz Db Row: 25kg x 4 x 10

3b. Rope Tri Pushdowns: 35kg x 4 x 10

4a. BB Shrugs: 100kg x 3 x 10

4b. Incline RDF (pinkies up): 5kg x 3 x 12

No complexes as i ran out of time, still catching up on sleep missed from watching the superbowl. Saints.....who saw that coming? Even with Joseph Addai single handedly trying to keep the Colts in the game. In other news my back is still screwed from rugby and i'm not sure about tomorrows deadlifts.

Tues PM - rugby

The visit of last weeks coach is still being felt and the club coach kicked our butts tonight

Wed 10.02.10 BLABA W3L

Deadlift:

(w/ups of 60kgx5, 100kgx3, 140kgx3)

157.5kg x 6

165kg x 4

180kg x 2

The double at 180 felt eeeeeeeeeasy, if i was doing 531 i think i could have got 5 or 6 reps, not bad for 90% of my starting max.

That was it for the session, i missed out bulgarian squat jumps, hamstring curls, sit ups, lunges and a mile run. I'm still knackered from staying up for the superbowl, backs aching from rugby and knees are getting tendonitis again. My thoughts are that training legs in between rugby days is causing recovery issues. Plan is to battle through next week (wk4), do the deload week after that and reassess.

### Re: Lifting + Rugby + Eating

Thurs 11.02.10 BLABA W3U2

1. Chins:

BW(108) x 5/5/4/2

2a. Close neutral grip lat pulldowns:

60kg x 26/22

2b. Hammer grip Db OHP:

17.5kg x 19/15

3a. 1arm Cable RDF:

10kg x 10, 12.5kg x 3 x 10

4. Db Curl (run the rack):

8 x 17.5kg/15kg/12.5kg/10kg/8kg/7kg/6kg/5kg/4kg/3kg

5. Core Circuit (2x):

20 sprinter sit-ups

15 v ups

15 toe touches

15 hip ups

6. 100 push ups (as fast as poss):

68 in 5 minutes

This Defranco experiment is less than interesting to me, i'm unsure whether to let it run its course and embrace the high rep stuff or just go back to 531.

1. Chins:

BW(108) x 5/5/4/2

2a. Close neutral grip lat pulldowns:

60kg x 26/22

2b. Hammer grip Db OHP:

17.5kg x 19/15

3a. 1arm Cable RDF:

10kg x 10, 12.5kg x 3 x 10

4. Db Curl (run the rack):

8 x 17.5kg/15kg/12.5kg/10kg/8kg/7kg/6kg/5kg/4kg/3kg

5. Core Circuit (2x):

20 sprinter sit-ups

15 v ups

15 toe touches

15 hip ups

6. 100 push ups (as fast as poss):

68 in 5 minutes

This Defranco experiment is less than interesting to me, i'm unsure whether to let it run its course and embrace the high rep stuff or just go back to 531.

### Re: Lifting + Rugby + Eating

Fri 19.02.2010 - rest+food=PB attempts

Deads:

60kg x 5

100kg x 5

130kg x 3

150kg x 2

170kg x 1

190kg x 1

210kg x 1

220kg x Failed at top of shin

should have been happy with a 10kg PB but ego wanted another 10kg to get a 2xBW pull, it can wait.

Overhead (PP got a little jerky when heavy)

PP bar x 5

PP 40kg x 5

PP 60kg x 3

PP 70kg x 2

PP 80kg x 1

PP 90kg x 1

PJ 100kg x 1

PJ 110kg x 1

115kg unracked the bar, thought about it, put the bar back

PJ 100kg x 3 last couple horribly pressed out

Rack Chins:

BW x 10

10kg x 2 x 6

2 PBs, both by 10kg. Happy days.

Deads:

60kg x 5

100kg x 5

130kg x 3

150kg x 2

170kg x 1

190kg x 1

210kg x 1

***PB***220kg x Failed at top of shin

should have been happy with a 10kg PB but ego wanted another 10kg to get a 2xBW pull, it can wait.

Overhead (PP got a little jerky when heavy)

PP bar x 5

PP 40kg x 5

PP 60kg x 3

PP 70kg x 2

PP 80kg x 1

PP 90kg x 1

PJ 100kg x 1

PJ 110kg x 1

***PB***jerked it, controlled the wobble, took two steps back then pressed it out. Absolutely horrible but its the heaviest i've got overhead115kg unracked the bar, thought about it, put the bar back

PJ 100kg x 3 last couple horribly pressed out

Rack Chins:

BW x 10

10kg x 2 x 6

2 PBs, both by 10kg. Happy days.

### Re: Lifting + Rugby + Eating

sat 20.02.10 rugby

Travelled to cambridge to play a team who has only lost at home once this season, to the league leaders, and who has the best home defence record. Beasted them for 80 ****ing minutes and won by 30 unanswered points.

Travelled to cambridge to play a team who has only lost at home once this season, to the league leaders, and who has the best home defence record. Beasted them for 80 ****ing minutes and won by 30 unanswered points.

### Re: Lifting + Rugby + Eating

Tues 23.02.10 BLABA W4U1

1. Bench:

105kg x 5

112.5kg x 3

125kg x Fail. Massive fail, spotter had to catch the bar as it headed towards my neck.

2. Inc. Db Press:

22.5kg x 25/18

3a. Db Row:

40kg x 4 x 8

3b. Rope Tricep Pushdowns:

40kg x 4 x 8

out of time for shrugs, RDFs and complex.

1. Bench:

105kg x 5

112.5kg x 3

125kg x Fail. Massive fail, spotter had to catch the bar as it headed towards my neck.

2. Inc. Db Press:

22.5kg x 25/18

*(LT 22/15)*3a. Db Row:

40kg x 4 x 8

3b. Rope Tricep Pushdowns:

40kg x 4 x 8

out of time for shrugs, RDFs and complex.

### Re: Lifting + Rugby + Eating

Tues PM

Rugby training, running around etc

Wed 24.02.2010 BLABA W4 L

Trap bar Deads:

160kg x 5

170kg x 3

190kg x 1

Bulg. Squats:

BW x 3 x 5

Stability Ball HS curls:

BW x 2 x 15

The pull at 190 was the hardest rep i've ever completed, it actually stopped moving at my normal weak point (top of shins) but i ground it out. Again had to cut assistance work down which annoys me. Another reason why i should go back to 531 and just hit 2,3 or 4 movements hard each time.

Rugby training, running around etc

Wed 24.02.2010 BLABA W4 L

Trap bar Deads:

160kg x 5

170kg x 3

190kg x 1

Bulg. Squats:

BW x 3 x 5

Stability Ball HS curls:

BW x 2 x 15

The pull at 190 was the hardest rep i've ever completed, it actually stopped moving at my normal weak point (top of shins) but i ground it out. Again had to cut assistance work down which annoys me. Another reason why i should go back to 531 and just hit 2,3 or 4 movements hard each time.

### Re: Lifting + Rugby + Eating

you following a Defranco template still? I tried this a few years back when I was almost-strong, (as opposed to pitifully weak as per today) and found there were too many movements at not enough intensity for me to progress. Ultimately I preferred stuff like the Triumvirate template from Wendler (or Tate, whoever it was) which seemed a bit more 'to the point'.

Some really decent lifts on this log though... Which rugby team you play for?

Some really decent lifts on this log though... Which rugby team you play for?

Don't try too hard, don't not try too hard

### Re: Lifting + Rugby + Eating

Yeah still doing the Defranco thing, i hate giving up on something but have decided to go back to 531 next week. I play rugby for Holt in the Eastern Counties 1 league. To put the standard into perspective if we get promoted we going into London League 3, if we were to get promoted from London 1 we would go into National 3.

Can i ask what you consider almost-strong and pitifully weak and what happened to go from one to the other?

Can i ask what you consider almost-strong and pitifully weak and what happened to go from one to the other?

### Re: Lifting + Rugby + Eating

'almost-strong' was not quite as good as your lifts here - I had around 210kg deadlift and squat and a 160kg bench if I recall.. .

Pitifully weak is struggling my way through ETK Rop with the 32kg bell. In between time I lost 2 stone though and my resting HR and blood pressure dropped so all in all I am not too disatisfied with the trade off.

Anyway, apologies for clogging your log up...

Pitifully weak is struggling my way through ETK Rop with the 32kg bell. In between time I lost 2 stone though and my resting HR and blood pressure dropped so all in all I am not too disatisfied with the trade off.

Anyway, apologies for clogging your log up...

Don't try too hard, don't not try too hard

### Re: Lifting + Rugby + Eating

Don't apologise for posting. Comments, questions and observations by others are important IMO.odin wrote:Anyway, apologies for clogging your log up...

42. Thurs 25.02.2010 BLABA W4 U2

1. Chins:

BW x 5/4/4/4

2a. Neutral Grip Lat Pulldown:

60kg x 30/25

*(LT 26/22)*

2b. Neutral Grip Db OHP:

17.5kg x 20/16

*(LT 19/15)*

3. Cable RDF:

15kg x 4 x 10

4. Hammer Curls (run the rack):

8 x 17.5kg/15kg/12.5kg/10kg/8kg/7kg/6kg/5kg/4kg

Right, im done with BLABA next week its back to 531. Plan is to redo last the last cycles weights for deads and squats and the weights from two cycles ago for OHP. The first cycle may just be getting the minimum reps and moving on.

### Re: Lifting + Rugby + Eating

43. Thurs. 45 minutes brisk walk

44. Thurs. rugby club training

45. Sat 27.02.10 - rugby, another victory to go third in the league. realistically the highest we can reach. now to retain the county cup and the season will be a success

46. Tues 02.03.10 531 C10W1

Deads:

117.5kg x 5

135kg x 5

152.5kg x 6 - nice and easy

BBB Deads: 90kg x 4 x 10

S/S

Decline Sit ups: 8kg x 10, 12.5kg x 3 x 10

44. Thurs. rugby club training

45. Sat 27.02.10 - rugby, another victory to go third in the league. realistically the highest we can reach. now to retain the county cup and the season will be a success

46. Tues 02.03.10 531 C10W1

Deads:

117.5kg x 5

135kg x 5

152.5kg x 6 - nice and easy

BBB Deads: 90kg x 4 x 10

S/S

Decline Sit ups: 8kg x 10, 12.5kg x 3 x 10

### Re: Lifting + Rugby + Eating

47. Tues PM - rugby training, a fuck load of running plus some fun with standing jumps and running jumps to see from how far out we could reach with a ball for the line. As a prop forward, gracefully flying through the air is not really my thing.

48. Wed 03.03.10 531 C10W1

OHP:

57.5kg x 5

65kg x 5

75kg x 5

Dips:

BW x 3 x 10

Chins (alternated with every pressing set):

BW x 10 x 3

BB Curls:

20kg x 8

30kg x 8

35kg x 3 x 6

48. Wed 03.03.10 531 C10W1

OHP:

57.5kg x 5

65kg x 5

75kg x 5

Dips:

BW x 3 x 10

Chins (alternated with every pressing set):

BW x 10 x 3

BB Curls:

20kg x 8

30kg x 8

35kg x 3 x 6

### Re: Lifting + Rugby + Eating

49. Wed - minute walk at lunch time

50. 04.03.10 531C10W1

1. Squatz:

102.5kg x 5

117.5kg x 5

135kg x 5

2a: Rev. Hypers: BW x 10, red band x 2 x 10, red + small band x 2 x 10

2b: OH Db Ext: 20kg x 4 x 10

3. Pin wheel curls: 15kg x 15-6-4 RP

50. 04.03.10 531C10W1

1. Squatz:

102.5kg x 5

117.5kg x 5

135kg x 5

*could not have been slower, but then i haven't squatted yet this year*2a: Rev. Hypers: BW x 10, red band x 2 x 10, red + small band x 2 x 10

2b: OH Db Ext: 20kg x 4 x 10

3. Pin wheel curls: 15kg x 15-6-4 RP

### Re: Lifting + Rugby + Eating

51. Thurs 04.03.10 - brisk lunch time walk - i am purchasing a 40lb vest to add to these walks

52. Thurs 04.03.10 - club training with the rugby team

53. Sat 07.03.10 - another game for the clubs 1st XV, another victory 28-0, we have a good young team coming together, looking to get promoted next season is realistic.

54. Tues 09.03.10 531C10W2

Deads:

some bastardisation of the OPT? warm up and Agile8

3 warm up sets

125kg x 3

145kg x 3

162.5kg x 7

s/s rotator cuff stuff (3 sets cable ext rot, 3 sets PMSH)

Decline Bench Sit ups:

15kg x 3 x 10

52. Thurs 04.03.10 - club training with the rugby team

53. Sat 07.03.10 - another game for the clubs 1st XV, another victory 28-0, we have a good young team coming together, looking to get promoted next season is realistic.

54. Tues 09.03.10 531C10W2

Deads:

some bastardisation of the OPT? warm up and Agile8

3 warm up sets

125kg x 3

145kg x 3

*(D/O PB)*162.5kg x 7

*a solid effort, not a true 100% balls out effort though*s/s rotator cuff stuff (3 sets cable ext rot, 3 sets PMSH)

Decline Bench Sit ups:

15kg x 3 x 10

### Re: Lifting + Rugby + Eating

Wed 10.03.10 531C10W2

OHP:

62.5kg x 3

70kg x 3

80kg x 3

Dips:

BW x 5

10kg x 4 x 5

Chins:

BW x 12 x 3

OHP:

62.5kg x 3

70kg x 3

80kg x 3

*4 may have been there but this first cycle back on 531 isnt about too much straining*Dips:

BW x 5

10kg x 4 x 5

Chins:

BW x 12 x 3

### Re: Lifting + Rugby + Eating

59. Thurs 11.03.10 531C10W2

Squatz:

110kg x 3

127.5kg x 3

142.5kg x 3

EZ Curls:

20kg x 10

30kg x 10

35kg x 10

40kg x 4/4

Db OH Exts:

20kg x 10

22.5kg x 10

25kg x 10

30kg x 6/4

BW down to 106.25kg

Other stuff, had rugby training tuesday night and will have it again tonight, also been on my normal lunch time walks when at work (tu-w-th) today i wore my weighted vest, 40lbs, for the first time. Covered about 80-90% of my normal distance in the 45 minutes i have.

Squatz:

110kg x 3

127.5kg x 3

142.5kg x 3

EZ Curls:

20kg x 10

30kg x 10

35kg x 10

40kg x 4/4

Db OH Exts:

20kg x 10

22.5kg x 10

25kg x 10

30kg x 6/4

BW down to 106.25kg

Other stuff, had rugby training tuesday night and will have it again tonight, also been on my normal lunch time walks when at work (tu-w-th) today i wore my weighted vest, 40lbs, for the first time. Covered about 80-90% of my normal distance in the 45 minutes i have.

### Re: Lifting + Rugby + Eating

61. Thurs 11.03.10 - eve: rugby training at the club

62. Sat 13.03.10 - rugby: cup game against a lower team, pitifull performance by us but we won 29-6 and are through to the semi finals.

63. 16.03.10 531C10W3

Deads:

135kg x 5

152.5kg x 3

170kg x 5

a. BBB Deads: 90kg x 5 x 10

b. decline bench sit ups: BW x 10, 15kg x 10/7+2+1, 12.5kg x 10/10

62. Sat 13.03.10 - rugby: cup game against a lower team, pitifull performance by us but we won 29-6 and are through to the semi finals.

63. 16.03.10 531C10W3

Deads:

135kg x 5

152.5kg x 3

170kg x 5

a. BBB Deads: 90kg x 5 x 10

b. decline bench sit ups: BW x 10, 15kg x 10/7+2+1, 12.5kg x 10/10