JK vs BigRed
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Week 10 Day 4 and a pretty tough one!
Warmup was a few sets of decline crunches and KB swings followed by glute bridges. Find this works well for me ahead of deadlifts
Deadlifts - 5 sets of 8 @ 125kg (5 tonne of deads!)
Hack squat - 3 sets of 8 @ 110kg
Lunges - 3 sets of 10 @ 20kg
Straight leg deadlifts - 3 sets of 12 @ 80kg
Banded walls squats - 3 x 30 seconds
Hanging leg raises - 2 sets of 15
Ab machine - 1 dropset from 71kg down - about 60 or 70 reps i think
Good mornings - ran outta time today.... -
Week 10 Day 4 BOOOM
BB bench - 3 sets of 8 @ 70kg
Widegrip chins - 3 sets of 12 @ 80kg (yep me!)
Overhead BB press - 3 sets of 8 @ 50kg made all 3 sets this week so for celebration chucked in a dropset of 8x40kg and 10xbar
Wall angels 3 sets of 12 (superset with the OH press)
Tricep pushdowns - 2 sets of 20 superset with 10 bench dips
Preacher curls - 2 sets of 10 narrow grip --> 10 widegrip
KB overhead press - 3 sets of 10 @ 12kg (KB held handle down so weight up) -
Son had 2nd pre-season fitness session for rugby yesterday. Last week they did an hour worth of hills (running up and down North Head which is one of the many local volcanoes). He wasnt that keen to go back but I said I would do the session with him. Was farken hard!
Started with 20 burpees then 50m run to next mark for 20 pushups then 50m run to 20 crunches then 50m run to 30sec plank then back to start in reverse order.
Next 3 sets of malcoms which were done as 10 drops per set with drops 10m apart.
Then some spring relays through the stick things (dunno names) around and cone and back. 3 of these.
Then some umbrella runs trying to catch the group in head around a 200m circuit. 3 of these again with minimal breaks.
More sprint relays but this time down to a tackle bag, back to feet and down again on other side of bag then sprint 50m back. 3 of these again.
Final sprint relay which was just 30m in to a tackle bag then back. 3 times through again
1km run then 20 pressups and a 1min plank to finished.
Everyone was pretty poked. Was suprised how well my son did. Only 7 so hasnt had to do that sort of stuff before.
Had a decent swim at beach on the way home to cool off and try free up the legs with a bit of kicking.Oh yeah session was taken by either Glen or Tony Marsh. Couldnt tell which one but a pretty solid unit.
Today was day 1 of week 11 and tough going as groin and glutes a bit tight from yesterday. 10mins ride and a good roll and stretch did fuck all to help.
Workout
Squats - 6 sets of 6 @ 105kg, 1 set of 15 @ 90kg (total squatted 5,130kg vs 4,800 last week)
Deficit deadlifts - 3 sets of 5 @ 105kg
Leg press - 3 sets of 20 @ 80kg
Straight leg deads - 3 sets of 10 @ 70kg (supposed to do Lying leg curls but machine being reupholstered)
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 5 sets of 15Killer
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I think I missed it, but was your new program designed for powerlifting-ish, peaking for 1RM or just for overall fitness?
I've been working myself like that for a good while now, progressing with the weights and working up to a very heavy workout once in 4 weeks or so. Or did first for mass and strength gains and now just focusing on power for a few weeks, as have a pre season run with a barbarian outfit against the Esronian national team in a month.
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holy shit that is a hardcore workout for a bunch of young'uns. Or was it club training and they invited players from all age groups? Hi5 to both of you for finishing it!! especially JK jnr
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Its open for all junior plays in the tackle grades so J1 through to J6. Had about 60 kids (as its totally voluntary) plus about 5 dads getting involved too
Marsh kept it pretty fun throughout with lots of jokes etc. Seemed to keep the kids interested even though many of them appeared close to death at times.
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@Sapetyvi said in JK vs 2017 - building BigRed:
I think I missed it, but was your new program designed for powerlifting-ish, peaking for 1RM or just for overall fitness?
I've been working myself like that for a good while now, progressing with the weights and working up to a very heavy workout once in 4 weeks or so. Or did first for mass and strength gains and now just focusing on power for a few weeks, as have a pre season run with a barbarian outfit against the Esronian national team in a month.
Hey mate, its just strength based. No major goals re powerlifting but will test out 1RM across dead, squats and bench once i've finished it in about 5 weeks time.
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@Paekakboyz said in JK vs 2017 - building BigRed:
holy shit that is a hardcore workout for a bunch of young'uns. Or was it club training and they invited players from all age groups? Hi5 to both of you for finishing it!! especially JK jnr
Was about to say! That's punishing enough for an adult let alone a 7 year old. Damn.
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Seems like I have a bit of a sinus infection. Had a cold for the past week that hasnt gone away but took a turn for worse yesterday and ended up sleeping most the arvo. Not too bad this morning but did struggle a wee bit.
Week 11 Day 2
BB bench - 5 sets of 6 at 80kg
Cable row - 3 sets of 12 at 72kg
Tricep OH DB extensions - 3 sets of 12 at 30kg
Incline DB curls - 3 sets of 12 at 17.5kg/side
DB lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10Legs pretty sore from yesterday. Will be good to have a decent roll out and ride tomorrow. Should help.
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hmmm can't quite remember what the saying is... cold in the head and you are ok to train, but cold in the chest and you need rest! or something like that. Probably just a bro-science saying tho!
Get better soon mate. Sinus infections suck the big kumera!
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Can't keep a good gym bro down! ain't got no time for sickness aye, gains to be had!!
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Week 11 Day 3 - another tough one!
Warmup was decline crunches and KB swings followed by glute bridges as per usual for this day
Deadlifts - 6 sets of 6 @ 135kg
Hack squat - 3 sets of 6 @ 130kg
Lunges - 3 sets of 10 @ 20kg
Straight leg deadlifts - 3 sets of 12 @ 80kg
Banded walls squats - 3 x 30 seconds
Ab machine - 3 sets of 10
Good mornings - 4 sets of 10 @ 30kg -
Week 11 Day 4 BOOOM
BB bench - 4 sets of6 @ 77.5kg
Widegrip chins - 3 sets of 12
Overhead BB press - 3 sets of 8 @ 50kg
Wall angels 3 sets of 12 (superset with the OH press)
Tricep pushdowns - 3 sets of 20
Skull crushers - 3 sets of 12 @ 35kg
Low cable curls - 3 sets of 20
Single arm high cable curls - 3 sets of 10 @ 31kg
KB overhead press - 3 sets of 10 @ 12kg (KB held handle down so weight up)
Reverse easy bar curls - 2 sets of 15x25kg superset with 20 tricep pushups -
Outdoor session this morning and wayyyy too many squats and burpees for my liking. Had been about 4 weeks since I did one of these and really struggled compared to usual.
Left quad turned to wood early on and couldn't free it up so that made things even more difficult. Rolled out once home and will again shortly.
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Quad gave me grief all weekend, so much that I skipped my sons fitness session yesterday (like i really needed an excuse). Rolled out 3 or 4 times and then last night pummeled it with deep heat as was really worried I would struggle this morning.
Ended up waking about 20mins earlier than usual so just dropped stim and hit the gym early for an extended warmup. What followed was my best session of the programme to date. Just killed it. Felt great!
Week 12 Day 1
Warmup - 10mins ride, roll, mobility work and leg extensions (2 sets of 20)
Squats - 5 sets of 6 @ 112.5kg, 1 set of 20 @ 87.5kg
Deficit deadlifts - 3 sets of 3 @ 110kg
Leg press - 3 sets of 12 @ 130kg
Lying hamstring curls - 20x43kg, 15x50, 12x57
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 3 sets of 15Big week ahead as week 12 is a mini peak. Also golf tournament on Thursday at Gulf Harbour. Looking forward to it as its ambrose and we are back to back champs going back for no 3 in a row. Free piss and carts too.....
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Your legs just needed some roll out loving bro!! funny how you can go from feeling sore/twingey to having a mean session!! Nice work!
Hope you avoid the rain for your golf - sounds like it's been pretty moist up your way
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Can walk ok but sitting down not so easy. Quads feeling alright. Glutes feel like I got kicked by a farkin horse!
Thank god its bench day and not more legs. Having said that even bracing on the bench was pretty painful!
Week 12 Day 2
BB bench - 6 sets of 6 at 80kg
DB row - 3 sets of 12 at 32.5, 35, 35kg
Tricep OH DB extensions - 3 sets of 12 at 30, 32.5, 32.5kg
EZ bar curls - 1 set of 12 @ 35kg, 2 sets of 10 @ 40kg
DB lateral raises - 2 sets of 12 at 10kg/side, 1 set of 12 @ 12.5kg
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10
