Virginia Strength
training for rugby champions
1/22: Thursday and Friday
Posted by on 01/22/2012
I’m a bit late on this one. Thursday was Ben’s first training session since last Tuesday, I believe, so he did something a little different to get back on track. It worked well. Jason and I continued our programming as normal.
Post your own training to the comments. Also, it is not too late to enter the deadlift contest.
Thursday
Front Squat 225 x 5, 275 x 1, 315 x 1
Deadlift 535 x 1, 585 x 1
Friday
Squat 225 x 5, 255 x 5, 285 x 5
Chins 8 x 2
1a) 1-arm Fat DB Incline Press 80 x 8, 8, 6, 6, 5
1b) Inverted Row BW x 10 x 5
2a) Lying Tricep Extension 25, 20, 20, 25, 15
2b) Fat DB Curls 20’s x 20, 20, 20, 20, 20
Virginia Strength 
1/20
Military Press: 95 5x5x4
Weighted situps 25x10x10x10
Deadlift 265×7
Neck 10×100
1/19
Front Squat: 225 x 5; 275 x 1; 315 x 1
DL 445 x 1; 535 x 1; 555 x 1
1/20
Squat 225 x 5; 255 x 5; 285 x 5
Chins 10,10
1 arm fat DB press, 80lb x 8,8,8,8,6
Inverse rows: 10,10,10,10,10
Tri Ext: 70lbs x 106
Fat BD curl 20lbs x 100
1/22
P90X Chest, Shoulders, Arms
1/23
Squat: 185 x5, x5, x11
Dumbell Curls: 20 x10, x10, x10
Bench: 125 x3, 120 x3, 115 x5 (damn p90x messed up my upper body)
Neck: 15 x40, x30, x30
You’ve learned a valuable lesson here. Your body has a limited recovery capacity. You must choose the activities which will move you toward your goals most efficiently. This is called ‘training economy’ and the reason we don’t do every possible exercise every workout. You must think about what you want out of training. If I thought a day dedicated to P90x in addition to the training program would bring about superior results, then I would have included it from the start.
I am glad that this has happened to you, however, because this is a lesson best learned through experience. More is not always better.
Thank you, sensei.
1/25
Military Press: 95 x5, x5, x5
Deadlift: 205 x10
Neck: 20 x50, x50
Chipups: 8, 5, 4
Also Lat Pulls: 90 x10
Woohoo! 5 hundo on Deadlift!
Squat: 365 x1, 395 x1, 405 x1
Bench: 235 Fail x 3
Deadlift: 445 x1, 465 x1, 500 x1