fctilidie's Rugby and Strength Training Log

[SpiderDan]

got the weight I was aiming for so gonna stick with planned increase although probably only 2.5kg on the front squat.

Whilst i wont see reps as high as yours in your sessions it should still be fine.

Cheers

[dope540]

wahahhahhahahaha just saw your post in petes log. decided to post on here to not clutter petes journal.

how was it at isd? spiffingly awesome ennit! ahahah. i make a pilgrimage there at least once a year. one of the best places for hitting pb's me thinks.

[fctilidie]

Lots of work on my technique with Martin Brown

Then...

14" Deadlifts
5 x 60kg
3 x 100kg
1 x 142.5kg
1 x 162.5kg
1 x 172.5kg
1 x 182.5kg
1 x 185kg PR
1 x 180kg Fail (My grip was gone after the 185)

48kg KB Swings
4 x 10
1 x 15

Band Pulldown Abs
5 x 15


I didn't write down all the lifts I did but I think this is right, Martin can correct me if I'm wrong. A great day of training and like I put in his log if you get the chance to go down there to get some help from him and to train with his team do it, you won't regret it!

[stallion87]

I've contacted MB via youtube too. Would be good to go train with someone who could help with my technique, like you I have mostly learnt from what I have read and looking at internet forums. What was your day like with MB, what sort of stuff did you do, if you don't mind me asking?

[fctilidie]

Phase 6 - Week 1 - Day 1

Deadlift
1 x 5 @ 62.5kg
1 x 5 @ 77.5kg
1 x 3 @ 95kg
----------------
1 x 5 @ 102.5kg
1 x 5 @ 117.5kg
1 x 11 @ 132.5kg

Military Press
1 x 5 @ 27.5kg
1 x 5 @ 35kg
1 x 3 @ 40kg
----------------
1 x 5 @ 42.5kg
1 x 5 @ 50kg
1 x 10 @ 57.5kg

Chins/Pull Ups
12 x 5 (Between sets of Back Extensions, Dips, Band Pulldown Abs and Band Triceps Pushdowns)

Back Extension
3 x 15 @ 15kg

Dips
3 x 15

Band Pulldown Abs
3 x 15

Band Triceps Pushdowns
3 x 15


I got both my targets today. I've upped my deadlift training max by about 25kg, Martin said I would benefit from upping it a bit so I decided to be brave and bang it right up. I was surprised at how easy the 11 reps were, the only thing I did different was made sure I set myself every rep as thats one of the things I worked on with Martin the other day. I'm only doing 2 days now as I have to start working towards playing rugby next season.

[fctilidie]

Rugby Training

Warm Up, Sprint Drills, Defence Drills & Touch Rugby Match
90 mins


I didn't get involved as much as I'd of liked in the touch rugby match, but that will come as I get to know everyones style of play again. It has been a lot of years since I played to be fair to myself.

[fctilidie]

WS4SB

Max-Effort Lower Body

Deadlift
5 @ 45kg
5 @ 62.5kg
3 @ 85kg
3 @ 102.5kg
3 @ 125kg
3 @ 135kg
3 @ 145kg
3 @ 160kg
1 @ 180kg

Lunges
3 x 12 @ 75kg

Hyperextensions
3 x 12 @ 15kg

Abdominal Circuit
3 x 20/20/20/20


I decided to switch over to WS4SB as 5/3/1 just wasn't right for me now that I'm trying to get in shape for the rugby season. I just feel this is the better option for were I want to be for the season starting. New deadlift PR! I inititally aimed to get a 3RM of 145kg, but that felt easy so I went for 160kg and got that too. So I decided to give a 1RM a try seen as I was feeling good and got it.

[fctilidie]

WS4SB

Max-Effort Upper Body

Bench Press
8 @ 30kg
5 @ 40kg
5 @ 57.5kg
5 @ 70kg
5 @ 82.5kg
5 @ 90kg
4 @ 95kg

Triceps Death
2 x 5/5/5/5 @ 70kg

DB Rows & Band Pull-Aparts
3 x 10ea @ 42kg & 3 x 10

Barbell Shrugs
3 x 12 @ 60kg

Barbell Curls
3 x 10 @ 30kg

[fctilidie]

Rugby Training

Warm Up, Sprint Drills, Defence Drills & Touch Rugby Match
90 mins


Sprints
10 x 30m


I got more involved today so I'm really pleased with that. But I got a big hit whilst taking the ball in and have injured my right wrist, I'll see how bad it is tomorrow, the pain is fading slightly. I came home and went straight on the field near my house with my dog to do some sprints.

[fctilidie]

WS4SB

Dynamic-Effort Lower Body

Box jumps
8 x 3

Barbell Reverse Lunge (Front Foot Elevated)
3 x 10 @ 60kg

Glute-Ham Raises
3 x 10

DB Side Bends
4 x 10ea @ 40kg


Well my box jumping is pretty weak I think. I made some boxes so I can do them and the best I could do was onto a 36" box, I'm not sure how bad that is as I have nothing to compare it to. But I'm sure I'll improve in the coming months.