Offseason Rugby Training Log.

[Nick3d]

Back at it after a holiday season of rehab and getting over a tough loss. Training for two tournaments against Division 1 teams (we're D3) and just for general well being.
I'll be doing the Wendler 531 program starting January 21 and going for at least three cycles (til April 12). Then I will do a modified 531 starting after the 12th.

Current Stats:
Weight: 226
Chest 44.5"
Arms 16.5"
Hips 41"
Waist 36"
Thighs 25"
Calves 16.5"

I will be working with a 405 1rm for Squat, 280 for bench, 350 for Deadlift (conservative, back problems) and a 180 Military Press. Using these calculations my working weights (90% 1rm) are 365/252/315/162 respectively.

Very excited to see my progress on here. I am open to any suggestions.

 

[Nick3d]

First day of the program. Squat Day.
Squat
275x5/290x5/310x5+
Squat 180x5x10
Leg Curl 90x5x10

The 275 and 290 sets were fine. Went all out on the 3rd set of 310 for 5+ reps and hit 9. Could not complete the 180x5x10 Boring But Big assistance because of the all out set. Leg Curl went fine as well. Can't feel my legs but can't wait for bench tomorrow.

 

[Nick3d]

Day 2 Bench
Bench 190x5/200x5/215x5+
Bench 180x5x10
DB Row 40x5x10

The 190 and 200 sets felt heavy but worked me up to doing 215 for 10 reps. Really felt the previous 20 bench reps on the bbb part.

 

[Turbolag]

Nice man. How are you liking the program?

Did you read the book? Just wondering.

 

[Ramrod]

Nice Start, You should see some nice gains on the 531. How tall are you?

 

[Nick3d]

So far I like the program, I'm excited to see the gains and I read the original 5/3/1 book and I've read alot online about the revisions he made.
And ramrod, I'm wicked short (5'5-5'6). I started lifting in 8th grade (around 13-14) and haven't grown since. Got stronger though haha

 

[Nick3d]

Shitty deadlift day. Looks like Thursdays are going to suck for me.
Deadlift
235x5
250x5
270x5+

I hit 8 on the 270 set and then had to leave the gym to get ready for class. Not too happy on today as a whole.

 

[Nick3d]

Bench Day! Things are a bit screwed up with me missing squat day yesterday. That'll be made up tomorrow. This also begins my week of 3x3

Bench
200x3
215x3
225x10

BBB Bench
135x5x10

The 10 reps of 225 was the most I've done in a while and felt good. It affirms that the program truly is working.

 

[Nick3d]

Squatting. Trying to improve on last weeks performance
290x3
310x3
330x11

Did light assistance work after, still can't figure out why the lactic acid in my legs is so bad after the third squat set. Also, mathmatically so far my 1rm squat estimate has gone up 14.65%. Looking to hit 10+ reps of 345 next week.

 

[Nick3d]

After a day off I came back with Deadlifts and Shoulder Presses.
Deadlift
250x3
270x3
285x7 (2.03% Improvement)

Shoulder Press
130x3
140x3
145x5

Shoulder injuries have plagued me and this will consistently be my lowest lift. By rugby season (April 7) I hope to be at a 200# shoulder press. Next week begins my 5/3/1 week and also a possible 1rm testing depending on how I feel.

 

[Nick3d]

5/3/1 Week
Squat
275x5
310x3
345x11 (PR)

Failed Shoulder Press 1RM PR @ 190

 

[BrotherIron]

Congrats on the PR.