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Topic: In Season Program (Read 367 times) |
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HogRugger
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In Season Program
« Thread started on: Aug 7th, 2009, 10:22am » |
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Rugby is over for the next 8 weeks. Now is my chance to get healthy and put some weight back on. I am starting at 187lbs and hope to get back up to 200lbs for the start of the season.
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| « Last Edit: Sep 21st, 2009, 7:45pm by HogRugger » |
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Re: Off Season Program
« Reply #1 on: Aug 7th, 2009, 10:24am » |
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Monday 8/3
Squats
3x5 135
1x20 185
Pull overs
1x20 35lbs KB
Bench
2x10 135lbs
Strict Press
2x10 95lbs
Shoulder felt good, just have to get the strength back up.
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| « Last Edit: Aug 7th, 2009, 9:09pm by HogRugger » |
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #2 on: Aug 7th, 2009, 10:27am » |
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Wednesday 8/5
DL's 5x5
185, 225, 245, 265, 285
Cleans 3x5
155, 175, 185
Pull Ups 5x5
Ring Dips 3x5
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Re: Off Season Program
« Reply #3 on: Aug 7th, 2009, 9:08pm » |
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Friday 8/7
Squats
3x5 135
1x20 190
Pull overs
1x20 35lbs KB
Bench
2x10 145lbs
Strict Press
2x10 100lbs
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Re: Off Season Program
« Reply #4 on: Aug 8th, 2009, 12:34pm » |
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Saturday 8/8
Tire Flip 550lbs 5x5
Clean & Press KB
24kg 3x3 each arm
35kg 2x3 each arm
Pull Ups 8x5
Good week, need to keep it up.
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #5 on: Aug 10th, 2009, 8:56pm » |
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Monday 8/10
Squat
3x5 135lbs
1x20 195lbs
Pull overs
1x20 35lbs KB
Bench
2x10 155lbs
Strict Press
2x10 105lbs
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Re: Off Season Program
« Reply #6 on: Aug 12th, 2009, 8:32pm » |
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Wednesday 8/12
DL
185, 225, 245, 265, 295 x5
Felt good on these.
Cleans
155x5
175x5
190x5
Pull Ups 5x5
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #7 on: Aug 14th, 2009, 7:20pm » |
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Friday 8/14
Squats
3x5 135lbs
1x20 200lbs
Pull Overs
1x20 53lbs KB
Bench
2x10 160lbs
Strict Press
2x10 115lbs
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #8 on: Aug 17th, 2009, 08:30am » |
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Sunday 8/16
Med ball warm up
650lbs tire flip 10x2
390lbs Yoke x100ft. This was just to help the guys with their rotation.
Farmers Walk 140lbs each hand
1x200ft
3x100ft
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #9 on: Aug 17th, 2009, 9:05pm » |
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Monday 8/17
Squats
3x5 135lbs
1x20 205lbs
Bench
2x10 160lbs
Strict Press
2x10 120lbs
I forgot to do pull overs. Not a big deal. I am spent.
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #10 on: Aug 18th, 2009, 7:55pm » |
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Tuesday 8/18
Had to bump this up from Wednesday because I am going to Orlando to spend time with the girlfriends family.
Hamstrings were a bit tight so I took my time in the warm up.
DL
4x5 135
5x185, 225, 245, 275, 300
Pull Ups 5x5
Did some stretching and messed around with some KB's
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #11 on: Aug 21st, 2009, 8:38pm » |
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Friday 8/21
Squats
2x5 135
1x5 155
1x20 205
Bench
2x10 165
Strict Press
1x10 115
1x10 125
Ring Dips 3x5
The chest pull overs felt worthless. The ring dips help with my shoulder strength as well
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #12 on: Aug 22nd, 2009, 11:56am » |
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Saturday 8/22
Chain Yoke 90ft
2x 220
2x 310
2x 380
2x 450
200lbs Stone to 54"
5x2
Pull Ups 5x5
Good day of training.
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #13 on: Aug 25th, 2009, 8:14pm » |
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Tuesday 8/25
Squats
135x5
155x5
175x5
210x20
Bench 2x10 165
Press 2x10 125
I skipped ring dips. I didn't eat enough today. I could feel a huge difference in energy. Should be back to normal for Wednesday.
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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HogRugger
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Posts: 284
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Re: Off Season Program
« Reply #14 on: Aug 26th, 2009, 9:34pm » |
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Wednesday 8/26
DL
5x135
5x135
5x185
5x225, 245, 275, 295, 315
Messed around w/ KB's. Did some swings and C&P
Pull Ups 5x5
Band Good Mornings 3x10.
Very tired, but it was a good day.
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Just remember, somewhere there is a little Chinese girl warming up with your max.
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