it's big, it's heavy, it's wood

#1can · 10-30-2009, 04:19 PM

It's loooog, it's loooog,
it's better than bad, it's good!

Should have maybe started one of these up a while ago.

Background:
Rugby player
6'2"
215-ish

Goals (by June 30, 2010)
Front squat 325
Bench 265
Hang Clean 250
20m Multistage Shuttle 11.0

Lifts and goals are guided by testing parameters, there are some other things (ie. phosphate decrement, vert jump, reactive agility...but i dont plan on specific training for them)

Lifting History:
Alot of madcow 5x5
Some push/pull/squat
Alot of heavy drinking, cigarettes, and months off

Lifetime maxes:
Back Squat 420
Deadlift 405
Bench 250
Clean & Jerk 242
Tricep kickback pink dumbells x a million

I don't plan on competing in MMA or any for of lifting competition anytime soon. Instead, my strength training is gear towards playing rugby, specifically the tests/goals above, including injury prevention.

#1can · 10-30-2009, 04:22 PM

Oct 28

Front Squat
185x5
205x5
225x3
245x3
245x3

Natural Glute-ham Raise (Cheating)
4x6

45-degree hyper
45 lbs, 3x10

Kneeling Cable Crunch
3x20

#1can · 10-30-2009, 08:08 PM

Today:

Bench
135x5
155x5
185x5
205x3
220x3

Dumbell row
80x8
80x8
80x8
85x8

Face pull
145x4x10

Tate press
30x3x10

Reverse curl
80x3x8

#1can · 11-02-2009, 11:09 PM

Hang clean
135x5
155x5
185x3
195x3
205x2

This sucked, I wanted 2x3x205...i blame it partially on the bar i was forced to use which is slightly fatter than a real olympic bar. other bar (there are only 2 at my gym) was in use. But 205 felt way heavier than i would like.

RDL
3x8x205

Rear-foot-elevated BSS
3x8x40's

Finished up with some levering, planks, and stretching...will add some more volume next week.

#1can · 11-03-2009, 11:25 PM

Military Press
115x5
115x5
135x5
135x5
135x5

Neutral grip chins
BWx4x7

Dips
BW+60 for 5x5

YTWL's
3 sets, 5 reps per movement, 5 lb dbs

Barbell Curl
105x3x10

#1can · 11-05-2009, 09:40 PM

Tonight started with a warmup complex I got from T-nation a while ago that I quite enjoy:

OHS
Overhead reverse Lunge
Low lateral slide
RDL into muscle snatch
Drop lunge
Sots press

2 sets with a couple reps per movement is great for getting heart rate up as well as mobility in hips and scapulae. Mixed with a bit of leg swings etc.

Front squat
185x5
205x5
235x5
255x3
255x3

Natural GHR
4x7

Standing Cable Crunch
105x10
120x10
120x12
120x12

45 Degree Hyper
3x10 @ 45lbs

#1can · 11-06-2009, 08:57 PM

Bench
135x5
155x5
185x5
205x3
225x3
245x1

One-arm DB Row
85lbx4x8

Face pull
150x4x8

Incline Tate Press
35lb x 4x10

Reverse Curl
90x3x8

MIDMOBOX · 11-06-2009, 11:19 PM

Welcome to the logs.

#1can · 11-09-2009, 10:18 PM

Quote:

Originally Posted by MIDMOBOX

Welcome to the logs.

Thanks! Comments make me feel special

Today:

Hang clean
135x5
155x5
185x3
205x3...waaaayyyy better than last week
185x3

Bulgarian Split Squat
45lbDB x3x8

RDL
205x8
225x3x8

Finished up with some foam rolling and some planks. Felt good about the cleans today, fully blame last week's failure on the shitty bar used.

PowerHungry · 11-09-2009, 10:22 PM

Welcome.