Bench day 3s

Bench Press (close grip)
47.5kg x 5 (meant to do 3 but forgot, looks like i'm going to hell)
55kg x 3
60kg x 11
making good progress, upper body is feeling stronger

Dumbell Incline ~30 degrees
20kg x 10
18kg x 10
16kg x 10
14kg x 10
12kg x 10
less than 2mins rest between sets

Towel Chins
5
4
4
4
may be getting a little tendonitis or something similar in a couple of fingers

in and out of the gym in around 40mins. love 531

Squat day 3s

Squat
82.5kg x 3
95kg x 3
105kg x 8


Hill sprints
5 x ~15sec

Press day 5s

Press
35kg x 5
42.5kg x 5
47.5kg x 10 very very happy with this
30kg x 10 (x5) these absolutely flew up

Chins
5 x 5


Rugby training in the evening for 2 hours

Deadlift day 5s

I was not feeling it today, combination of early start, cold and rugby match yesterday. So I dropped the assistance exercises and felt good the rest of the day because of it.

PowerClean
40kg x 5 (x2)
60kg x 3

Deadlift
60kg x 5
80kg x 3
105kg x 5
122.5kg x 5
140kg x 6

Nice stretching session afterwards, lots of work on the calves and hip flexors.

Bench day 5s

Biked to gym

30 situps

Close-grip bench
45kg x 5
50kg x 5
57.5kg x 10

Incline bench (close grip)
40kg x 10 (x5)

Chins/Pullups
5 (x3)

Rode home

5/3/1

I have begun the 5/3/1, which is overdue imo. Some chaps on the Catalyst Athletics forum advised me to start this at the beginning of the summer, advice I should have taken. Reading the manual last night set me up for my first session.

As I am currently in-season with rugby I'll be following the standard 5/3/1 progression except it will vary from 2-4 times a week depending on how energised I feel. The 4 deload sessions will be used.

Today:
Squat day 5s
Warmed up with powercleans and situps
some pressing, a little front squatting no more than 40kg
Squat
77.5kg x 5
87.5kg x 5
100kg x 10

Assistance
Squats 60kg x 10 (x3)
Hanging Leg raises 8 (x3)

Slightly sore hip towards end of squat assistance hence 3 sets instead of prescribed 5.

Bench day tomorrow, hopefully.