5/3/1 & Rugby Training Log

Thursday 12/19 Deload Week

Press: 80, 100, 120 x5
CGBP: 115, 145, 170 x5
Deadlift: 185, 230, 275 x5
Front squat: 120, 150, 185 x5
Fat grip pullups: 7, 6, 8
2pd KB swings: 20 swings/10 deep breaths x4

Monday 12/16 1s Week (delayed)

Bench: 245x5, 270x3, 300x4. No spotter
Squat: 265x5, 300x3, 335x4
RDL: 225x5, 260x5, 295x5
Fat grips chins: 7, 7, 8

Thursday 12/12 1s Week

Deadlift: 345x5, 390x3, 435x4. Felt good.
Front squat: 195x5, 220x5, 255x5
2pd KB swings: 3 sets of 20, 10 deep breaths between each set.

Final deadlift set:

Wednesday 12/11. 1s week

Press 150x5, 170x3, 190x4
CGBP 190, 220, 245 for 5
Fat grips pull-ups 7,7,7
Neck harness 3x20 at 25lbs

Sunday 12/8/2013 3s Week

Squat 245x3, 280x3, 315x6
RDL 205x8, 275x6

Saturday 12/7/2013 3s Week

First training day on new garage setup

Bench: 225x3, 255x3, 285x6
Fat grips bench 205x10
Fat grips chins 6, 7, 7

Thursday 12/5/2013 3s Week

Deadlift 320x3, 365x3, 410x7
Front squat 185x8, 210x8, 240x6
GHD situps 10, 10

Wednesday 12/4/2013 3s Week

Press 140x3, 160x3, 180x5
CGBP 175x8, 205x8, 230x6
Plate front raises 45x10x2
Strict CTB chins 10lbs x8x2

Sunday 12/1/2013 5s Week

Bench: 205x5, 240x5, 270x10 (no spotter). Then a S&G set of 5 with 270+chains
Squat: 230x5, 265x5, 300x7. Then 300+chains for 4

Tuesday 11/26 5s Week

Deadlift 300x5, 345x5, 390x9
Front squat 150, 180, 210 all for 10

Monday 11/25 5s Week

Press 135x5, 150x5, 170x8
CGBP: 145, 175, 205 x10
Strict CTB chins 10, 10

Thursday 11/21/2013 Deload Week

Bench: 135, 155, 190 all for 5
Squat: 140, 170, 205 all for 5
RDL: 135, 170, 205 all for 5

Tuesday 11/19/2013 Deload Week

Press: 85, 100, 120 all for 5
CGBP: 115, 145, 170 all for 5
Deadlift: 185, 225, 275 all for 5
Front squat: 115, 145, 175 all for 5

Friday 11/15/2013 1s Week

Bench: 235x5, 265x3, 295x7 (F8)
Squat: 255x5, 295x3, 325x6
RDL: 225x5, 255x5, 285x5

Tuesday 11/12/2013 1s Week

Deadlift: 335x5, 385x3, 425x4
Front squat: 190x5, 220x5, 245x5
GHD situps: 8, 8

Monday 11/11/2013 1s Week

Press: 150x5, 170x3, 190x3
CGBP: 185x5, 215x5, 240x5
Chins: 10, then 3x3 at 70lbs

Friday 11/8/2013 3s Week

Bench: 225x3, 250x3, 280x6
Squat: 245x3, 275x5, 310x5
RDL: 205x8, 235x8, 270x6

Wednesday 11/6/2013 3s Week

Deadlift: 315x3, 365x3, 405x6
Front squat: 135x8, 185x8
GHD situps: 2 sets of 5

Monday 11/4/2013 3s Week

Press: 140x3, 160x3, 180x4. Weak.
CGBP: 170x8, 205x8, 230x6
Chins: 10, 10, 10
T2B: 8, 8

Thursday 10/31/2013 5s Week

Squat: 225x5, 255x5, 290x9
RDL: 225x10x2

Wednesday 10/30/2013 5s Week

Bench: 205x5, 235x5, 265x10
Incline: 135x10, 150x10, 175x10
Chins/dips: 2 sets of 10 on each

Monday 10/28/2013 5s Week

Deadlift: 295x5, 335x5, 380x7. Easy.
Front squat: 145x10, 175x10, 205x10
Airdyne: 6 minutes at 60% for 30s/100% for 30s. 225 cals

Sunday 10/27/2013 5s Week

Press: 135x5, 150x5, 170x6. Felt weak
CGBP: 145x10, 170x10, 200x10
Chins: 68x5, x5, x5
Airdyne: 10 mins at 85%. 321 cals

Deload Week 10/22/2013 and 10/24/2013

Tuesday 10/22

Press: 85x5, 95x5, 115x5
CGBP: 115x5, 140x5, 165x5
Deadlift: 175x5, 225x5, 265x5
Front squat: 115x5, 140x5, 170x5
Chins 10, 10, 10
Airdyne: 10 mins at 80%, sprint for final minute. 330 cals

Thursday 10/24
Bench: 135x5, 155x5, 185x5
Squat: 135x5, 165x5, 205x5
RDL: 135x5, 165x5, 195x5
Chins 10, 10
Airdyne: 30 seconds at 60%/30 seconds at 100% for 5 minutes. 189 cals