The RETVRN to TRVE STRENGTH

[xPINKx]

It's been a long while since I logged here, since I'll be doing my own programming this year I might as well start a log again.
Main focus is rugby, in 2023 I followed a rugby-specific program with great success but things got very bland and boring at some point as the less time-consuming programming became repetitive.
My training week will look something like this:
Su Lower, Accessories Upper
Mo 1h BJJ
Tu Rugby Practice
We Rest
Th Rugby Practice
Fr Upper, Accessories Lower
Sa "Athletic" Day/Game Day

This might very well change at some point, but I'd like it to work. Strength sessions will be an explosive lift for some doubles or triples, two strength movements at a rather chill progression followed by accessories for some sets of ten. Athletic Day is sprints, throws and jumps.

I'll be starting this cycle on Sunday and use this log to keep track of a bunch of things, I hope it'll be an entertaining read.

 

[MilkManUK]

Welcome back to logging. What belt are you in BJJ?

 

[xPINKx]

Welcome back to logging. What belt are you in BJJ?

I got my bluebelt after many, many years in 2022.

 

[xPINKx]

Power Clean
70,75,80x3
Squat
130x2x6
RDL
140x2x6
BTN Press/Clean High Pull
40x10x3
CG Bench/Inverted Row
60/BWx10x3
Pulldown
75,70,65x10
Tibialis/Ankle work, Front Loaded Carries

Decent first session, gotta get used to the volume again. Pump after cg bench and inverted rows was so nasty I skipped bis and tris.

 

[xPINKx]

First rugby session 2024, roughly 10 weeks of preseason ahead
Basic passing, attacking shape, defensive system. Two conditioning blocks with sprints, I did pretty well, especially considering how little conditioning work I did.

 

[xPINKx]

Rugby practice: Basics, one sprint/conditioning block, lineouts. Managed to get to the "first team starters"-lineout during training, which is pretty nice. I'll join the first team testing day on Sunday: 1RM squat and bench, yo-yo test and some basketball after.

 

[xPINKx]

Forgot to add: 35 minutes fasted cardio in the morning, trying to get less fluffy in the next six to eight weeks to have some wiggle room in-season.

 

[xPINKx]

Morning: 20min fasted on the spin bike

BTN Push Press
70,75,80x3

Pendlay Row/Bench
70x2x6

Bulgarian Split Squat
20x10/10x3

Good Morning
50x10x3

Kept everything quite light, I'm really feeling the return to the pitch, legs are shot and I'll have to max out on Sunday

 

[xPINKx]

Morning: fasted "brisk walk" for an hour

 

[xPINKx]

Strength-testing was way mismanaged by our coaching staff, not enough plates, no squat rack. Not great. Got a 90kg bench and a 164kg squat, could have gone heavier but could not. Got a 15.3 in the YoYo-test and my team almost won the basketball tournament afterwards. My oatmeal cookies were a hit.

 

[xPINKx]

Monday morning: 30min fasted bike
Tuesday morning: 35min fasted bike
Tuesday evening: Rugby practice. Two blocks of sprints, basics, tackling progression, touch. Sprints were killing me, still had something in the tank for touch though.

 

[xPINKx]

Thursday: Rugby practice. Sprints and lineouts.
Fasted cardio every day

Monday:
Power Clean
75,80,85,80,80x2
Squat
130x3x6
RDL
140x3x6
BTN Press/Clean High Pull
42.5x10x3
CG Bench/Inverted Row
62.5/BWx10x3
Pulldown
70x10x3

Tuesday: Rugby practice. Two nasty blocks of sprints, hands, ruck basics. Managed to smuggle myself into the first team for the final bits of training.

The last two weeks were quite stressful due to life being life, recovery wasn't great accordingly. Decided to drop the fasted cardio and just move more in the morning. Also upped the calories.

 

[Rigg9]

Normaly doesn't take long to have to choose between rapid weight loss and top tear cardio performance the older we get.

 

[xPINKx]

I keep forgetting my log here, sorry about that.

Feb 9th
BTN Push Press 70x3x3
Bench 70x3x6
Pendlay 70x3x6
1-1/4 Leg Extension 30,25,25x10
Hamstring Curl 25,35,45x10
Pulldown Machine 55,60,65x10
Hammer Curl 20+20x10
Neck Harness 15x50
Banded Face Pulls, Banded Kickbacks

Feb 11th
Power Clean 75,80,85x3
Squat 130x4x6
RDL 140x4x6
BTN Press/Clean High Pull 45x10x3
Close Grip Bench 65x10x3
Inv Row 10x3
Pulldown 70,80,70x10
Hammer Curl 22+22x10

Feb 14th
Bench 70x4x6 plus Band Pull-Aparts x20 after every set
DB Bench 30+30x10,10,7
Seated Row 70x10x3
Assisted PullUp 18x3x3
Pushdown 40,36,32x10
H-Roll 6+6x20x2
Front Neck Bridge 20x3

Feb 17th
BTN Push Press 70,80,80,80,80x2
Pendlay 70x4x6
Bench 70x5x6 plus Band Pull-Aparts x20 after every set
Hammer Row 100x10x3
Tricep Rollback 18+18,14+14,14+14x10
BB Hyperextensioin 10x20x3
Single-Arm Pushdown 14,11,11x10
Seated DB-Clean 12,20x20 28x15

Feb 18th
Hang Clean Pull 100x3x3
Squat 130x5x6
RDL 140x5x6
BTN Press/Clean High Pull 47.5x10x3
DB Curl 14+14x10x3
Close Grip Bench 70x10,6,7
Inv Row 12,12,10
Backwards Sled Drag 60,80,100,120x one trip each

Rugby practice every Tuesday and Thursday, no big news, conditioning still nasty

Weighted power movements really taking a hit, welcome to rugby season. Added in some more volume for upper body and increased calories. Feeling better.

 

[xPINKx]

Normaly doesn't take long to have to choose between rapid weight loss and top tear cardio performance the older we get.

Very, very true. I've managed to lose a few kg and am currently maintaining, maybe I'll be able to sneak in some gains even. I've realized my triceps are a weak point I need to work on and the scrum sessions so far have showed me that more back work is also a good idea.

 

[xPINKx]

Squat 130x6x6
RDL 140x6x6
BTN Press/Clean High Pull 50x10x3
DB Curl 18+18/16+16/14+14x10
Close Grip Bench 70x10x3
Inv Row 15,12,10

 

[xPINKx]

Bench 70x6x6
Pendlay Row 70x5x6
DB Bench 30+30x10x3
Incline DB Row 30+30x10x3
Tricep Rollback 16+16x10x3

-I'll move in my grip on bench even more, close grip feels so much better compared to my absolute shit "normal" bench

 

[KnightTemplar]

@xPINKx welcome back to the Logs.

 

[xPINKx]

Had a team session at the fancy Gold's Gym we have. SSB Good Mornings, Sled Work, Trap Bar-Jumps, Handling and a Tabata each on Rower and Assault Bike

 

[xPINKx]

Yesterday
Squat 130x2x6
RDL 130x2x6
Tricep Rollback 18+18x10x3
Hammer Curl 18+18x10x3
Neck

Today
Bench 70x2x6
Pendlay Row 70x6x6
Banded Face Pulls, Neck

Big training session plus internal practice game tomorrow, first proper full contact this year.