The Summer of George

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Press
50, 57.5, 65 x3
50 x8x3

DL
122.5, 140, 157.5 x3
122.5 x8x3

Hammer Curl
16+16 x12x4

Pendlay Row
75 x8x3

DB Fly
8+8 x10x3

-Slept like shit last night because my girlfriend had some post-vaccination troubles, lifting was okay, but I felt awful anyway.

 

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Rugby practice
Pretty intense session, some contact, lots of running. Lovely.

 

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Rugby practice
Intense, lots of contact and quite warm. Loved it.

 

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Squat
115 x5
130 x3
147.5 x1

Bench
60 x5
70 x3
80 x1

Walking Lunge
10, 15, 20, 25 x8+8

Pendlay Row
80 x8x3

-Decided to not do First Set Last for a while, there's not much to gain by those extra sets but I definitely feel them when it comes to recovery
-I'll need to get some new holes punched into my belt. Apparently I'm currently recomping enough at roughly 3000kcal/day to go down two further holes in four weeks.

 

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Press
50 x5
57.5 x3
65 x1

DL
130 x5
150 x3
165 x1

Incline Bench
50 x8x3

DB Row
40+40x8x3

Curl and Press
10+10 x20x3

Hack Squat
50 x20x3

4-Way Neck
20/15/10 x60

-Fun session. First time ever on a Hack Squat.

 

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Rugby practice
Fitness test-day. Cooper Test and a bunch of other stuff, I did quite well and made first place in the front row forwards-group on almost everything. Still sucked.

 

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Rugby practice
Some work on the game plan for next season, lots of touchies. Was okay.

 

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Squats
105, 120, 135 x5

Bench
55, 65, 72.5 x5

Bulgarian Split-Squat
34 x8+8x3

Pendlay Row
85 x8x3

Curl and Press
4+4 x50

Face Pull
13.75 x20x3

Rope Hammer Curl
13.75 x20x3

4-Way Neck Machine
20/15/10 x70

 

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Press
47.5, 55, 62.5 x5

DL
117.5, 135, 152.5 x5

Klokov Press
40 x8x3

DB Row
42 x8+8x3

Rubish Raise
50 x8x3

Backwards Sled Drags
25, 50, 75, 100 x2 trips

-Decent session, really enjoyed the sled drags.
-Added in some dead hangs and KB bottom up-presses in between sets.

 

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Rugby practice, yesterday
Some proper contact, lots of stuff to work on. Fun session.

Rugby practice, today
A "touch tournament" for recruitment. Was okay.

 

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Rugby practice
Noticeably under-recovered, but I'm always happy with a contact-heavy training session. Rucks, rucks, rucks.

 

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Squat
112.5, 127.5, 145 x3

Bench
60, 67.5, 75 x3

-Probably one of the quickest sessions ever. Accessory work will be done tomorrow morning, disguised as "team training" with some rugby teammates. Serious big brain energy from me.

 

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DB Goblet Squat
40 x10x3

DB Bench
26+26 x10x3

Scrum Row
26+26 x10x3

Curl&Press
8+8 x50
-Was joined by two teammates at the gym that's kinda sorta sponsoring us. Terrible gym.

 

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Rugby practice
Full contact only, offense and defense with a focus on rucks. Lovely.

 

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Press
50, 57.5, 65 x3

DL
125, 145, 162.5 x3

Pendlay Row
90 x8x3

DB Incline Press
16+16 x15x4

Hammer Curl
16+16 x10x3

-Bit of a weird week, my first week off work for quite a while. Was planning on getting lots done, but now I'm mostly sleeping and waiting for stuff.

 

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DB Incline Press
24+24 x10x4

DB Row
44 x8+8x3

Reverse Scott Curls X Band Pushdown
20 x10 X black mini x50, four rounds

Backwards Sled Drag
50, 100, 150 x2 trips

-Bored but not enough time to squat accessory session.
-Planned on six trips at 150 with the sled, but my quads said hell no.

 

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Rugby practice
Bunch of touch, meh.

 

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Rugby practice
Lots of structure and game plan stuff. Shit's getting real, season starts in September.

 

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Coaching kid's rugby practice
I joined our coach today for the kid's practice, because his German isn't great yet. 90 minutes, lots of fun. Cool kids, too.

 

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Squat
120x5
135x3
152.5x1

Bench
62.5x5
72.5x3
80x1

Pendlay Row
50x10x3

DB Bench
26+26x8,7
20x12

-Okay cool.
-Was joined by a new player from our first XV who recently joined from Japan. So much fun to have a good training partner again.