Virginia Strength
training for rugby champions
1/17: Stupid Swole
01/17/2012
Posted by on It was just Big J and I tonight, but we made the best of it by getting pretty silly. Getting a pump is fine so long as you’re covering your bases and getting your work done on the main lifts. That’s exactly what we did today.
a1) Squat 225 x 5, 245 x 5, 285 x 5
a2) Chin Ups 8, 8, 8
Close-Grip Bench Press 285 x 3, 315 x 1
b1) Lying Tricep Extension 65 x 10, 85 x 10, 105 x 10, 125 x 10, 155 x 1
b2) Inverted Row BW x 10, 10, 10, 10
Fat DB Curl + Press 30’s x 10 + 10 curls (10 curl and press then 10 curls = 1 set) x 3
Fat DB Lateral Delt and Rear Delt Raises 10’s x 20 each x 3 sets
I really should be good for 285 x 6 on the close grip bench press, so that was disappointing. I feel as strong as ever, but I’m just not able to display my strength for multiple reps on the pressing movements. I still think this is a result of putting the bar on my back every session. It’s fine. I’ll be a better rugger for it.
It’s fun on occasion to just do things until you can’t lift your arms; takes you back to high school. Post your training!
1/18:
Bench Press: 115 x5, x5 x7
Deadlift: 185 x11
Neck Nods: 10 x100
Pull/Chin Ups: 7, 5, 4
1/18
Bench 125 x5 x5 x10
Squat 145×5 155×5 165×10
Neck 10 x 100
Pull up BW x4 x3 x2
cable fly 15 x10x10x10
1/19:
Rolling Plank: 1 min
Supermans: 1 min
Medicine Ball Pushups: 1 min
Boxer Crunches: 1 min
Chin-ups: 3
1/20:
Military Press: 85 x5, x5, x7
Squats: 175 x5, x5, x11
Neck: 10 x100
Weighted Decline Situps: 10 x10, x10, x10
STUPID SWOLE!:
Squat: 225 x 6; 245 x 5; 285 x 5
Chins: 10,10
CG bench: 285 x 2
Inverted Row 10,10,10,10
Tri Ext. 65 x 10; 85 x 10; 105 x 10; 125 x 10; 155 x 2
DB curl/press: 30lbs x 10 + 10 curls (10 curl and press then 10 curls = 1 set) x 3
Side/Rear delt raises 10lbs x 20 x 3
LIGHT WEIGHT!