fctilidie's Rugby and Strength Training Log

[fctilidie]

Week 4 - Day 3 (Deload)

Bench Press
1 x 5 @ 35kg
1 x 5 @ 45kg
1 x 5 @ 52.5kg

DB Bench Press
5 x 10 @ 24kg

DB Row
5 x 8ea @ 34kg


Big Five 55
50kg Sandbag Shoulders
Burpees
Rope Chin Ups
50kg Sandbag Squats
40kg Sandbag Clean & Press
10-1 of each


Thought I'd keep a log here as I plan to get more involved over the coming months. I'm doing Wendlers 5/3/1 and as you can probably tell from above I'm on the 4th week, and it's the 1st phase I'm on.

[fctilidie]

Week 4 - Day 4 (Deload)

Squat
1 x 5 @ 45kg
1 x 5 @ 55kg
1 x 5 @ 65kg

Good Morning
5 x 10 @ 40kg

Lunges
5 x 8 @ 50kg


Thought I'd get training out the way early today so I can relax and watch some fims

[stronglikewood]

Good luck, I'm doing Wendler for my bench press and front squat at the moment so interested to see how others get on with it.

[fctilidie]

Big Five 55
40kg Sandbag Squats
Rope Chin Ups
28kg KB Swings
Ring Dips
40kg Sandbag Reverse Lunges
10-1 of each


I didn't feel like training tonight and 5 mins into this I knew I shouldn't of, its always the workouts that don't look too bad on paper that kick you in the ass! Had to lay in bed for half an hour after I finished just trying to not be sick.

[fctilidie]

Phase 2 - Week 1 - Day 1

Military Press
1 x 5 @ 22.5kg
1 x 5 @ 27.5kg
1 x 3 @ 32.5kg
---------------
1 x 5 @ 35kg
1 x 5 @ 40kg
1 x 14 @ 47.5kg

Dips
5 x 15@ 17kg

Rope Chin Ups
5 x 15 (3 x 5)

Band Triceps Pushdowns
5 x 15


I got 9 reps on the first week of phase one and managed to beat it by 5 reps this time.

[allan5790]

Nice session there mate looking strong.

Might be worth tinkering with the maxes you are working off of though if you are hitting more than 10 reps on any given week.

[fctilidie]

Phase 2 - Week 1 - Day 2

Deadlift
1 x 5 @ 45kg
1 x 5 @ 57.5kg
1 x 3 @ 67.5kg
----------------
1 x 5 @ 75kg
1 x 3 @ 85kg
1 x 16 @ 95kg

GHR
5 x 15

Lunges
5 x 10 @ 67.5kg

Hanging Leg Raise
5 x 15


Target was 16 and I got it :mozilla_smile:

I've messaged Wendler to see if the reps I'm getting are too high, and asked if I should increase my training max.

[Martin Brown]

I'd retest your maxes and go off those minus a little bit.

Looks like you've just guessed! Normally max reps would be less than 10.

[fctilidie]

30/12/2009
2 x 10 Sandbag Squat @ 50kg


I got some sort of muscle spasm in my back doing this and had to stop, the pain was pretty bad and I decided it best to not try and go on and risk making it worse. It was a big session I had planned and the old me would of probably just carried on and ended up making it worse and been out of training for a while.


31/12/2009
Phase 2 - Week 1 - Day 3

Bench Press
1 x 5 @ 37.5kg
1 x 5 @ 45kg
1 x 3 @ 55kg
---------------
1 x 5 @ 60kg
1 x 5 @ 67.5kg
1 x 11 @ 77.5kg

Bench Press
4 x 10 @ 55kg
1 x 20 @ 55kg

DB Row
5 x 20ea @ 20kg

Band Triceps Pushdowns
5 x 15


I almost didn't do todays session as my back is still a bit painful from yesterdays incident, but I just adapted it to work for me by lowering the weight I use on DB Rows but increasing the reps, and I did the boring bit big option of using Bench Press again as I DB Bench Press' would cause more pain. I needed 11 reps to beat my best and I got it

[fctilidie]

01/01/2010
Rest day


02/01/2010
Rest day


03/01/2010
Rest day


04/01/2010
30 mins swimming


05/01/2010
20 x 25 Press Ups
10 x 50 Squats


I did these spaced out over about 2 hours, just did some whenever I felt like it. Just needed to do something as I hadn't done anything apart from swimming in about 5 days.


06/01/2010
Phase 2 - Week 1 - Day 4

Squat
1 x 5 @ 45kg
1 x 5 @ 57.5kg
1 x 3 @ 67.5kg
----------------
1 x 5 @ 75kg
1 x 5 @ 85kg
1 x 15 @ 95kg

Squat
5 x 10 @ 67.5kg


Target was to beat my best so far was 16, but after 15 I decided it wasn't worth risking hurting my back as rep 15 wasn't done with very good form. And I decided to do the boring but big option, I felt my back wouldn't like the good morning or lunges I had planned to do.


07/01/2010
Phase 2 - Week 2 - Day 1

Military Press
1 x 5 @ 22.5kg
1 x 5 @ 30kg
1 x 3 @ 35kg
---------------
1 x 3 @ 40kg
1 x 3 @ 45kg
1 x 11 @ 50kg

Dips
5 x 15 @ 18kg

Rope Chin Ups
5 x 15 (3 x 5)

Band Triceps Pushdowns
5 x 15


Target was 12 to beat my best and I almost had it, but it wasn't to be. I'm happy with the way it went after the days off I've had with my back injury.