Virginia Strength
training for rugby champions
1/13: Flex Friday
Posted by on 01/13/2012
Today was all about the pump.
Post your training! Come set your deadlift baseline!
Squat 225 x 5, 245 x 5, 285 x 5
Chin Ups BW x 8 x 3
Close Grip Incline Bench Press 185 x 5, 225 x 4, 255 x 1
Fat-DB Hammer Curls 20 x 10 x 12
Lying Tricep Extension 65 x 10, 85 x 10, 105 x 10, 125 x 9, 145 x 3, 135 x 6, 125 x 6
1-Arm DB Row 150# x 15 each hand
Virginia Strength 
1/13
Squat 225 x 6; 245 x 6; 285 x 6
Chins 10,10,10
CG Incline Bench 185 x 6; 225 x 4; 255 x 1
Hammer curls 20 x 12 x 10
Lying Tri Ext. 65 x 12; 85 x 10; 105 x 10; 125 x 10; 145 x 4; 135 x 5; 125 x 6
1-armed DB row 150lbs x 10 each hand
1/15
P90X arms and shoulder workout
1/16
Squats – 155 x5, x5, x12
Military Press – 75 x5, x5, x8
Dumbell Curls – 20 x10, x10, x10
Neck nods – 10 x100
Starting new diet today: 3500 cal on training days, 220 g protein