Training over xmas

If there's something i've learned the last 8 weeks, as I draw close to my second complete cycle of Wendlers 531, it's that following shit with a certain degree of disciplin and faith works. Of course it's got to be good shit, but sifting through the sand to find the gems is half the fun anyway.
I had this plan of buying a barbell and just doing olympic lifts solidly over xmas, with some hill sprints, farmers walks, kettlebells and biking thrown into the mix. Simple and fun.
Could I simplify this even further?? A barbell is bloody expensive with a set of plates too.
How about, yes. Kettlebells, and a little program called the Rite of Passage. This consists of a pull... and a press. Simple. Fun? I'll just add in farmers walks, hill sprints, biking and running. Get in.
I'll be following this for the 4 weeks - to the letter, which is actually much easier than fucking around with it.. something that adds baggage to the mind, and just labels you ADHD.

RoP for Xmas:
mon: light clean and press and snatches
tues: whatever the hell I want to do
wed: medium C+P and swings
thurs: rest
fri: heavy C+P and to-limit swings
sat: rest
sun: whatever
Increase each week. Going to attempt C+P with a 32kg.

Presses to be done in 'ladders'... swings to be timed.

So yeah, I'm excited because it's too simple to be true.

The game on wednesday...

went great. Won 48-7. No tries for me, but a tonne of dangerous runs. Was playing 14. Could have been a wee bit faster, I blame the boots.

Today and yesterday 5/3/1 and training and squash

Today
Biking
Deadlift 3s
Was having a bit of a less than stella day so knocked off:
115 x 3
130 x 3
150 x 3
went home

Friday
Press 5s in the morning
37.5kg x 5
42.5kg x 5
50kg x ...6 need to be a little more awake next time

afternoon squash game lost 4-0 but each game was good
rugby training for 2 hours - second half was brutal (strained bicep + quad)

Bench day 5s

45 x 5
52.5 x 5
60 x 13
40 x 10 (x2)


Lots of sprinting in training. Lots of ball handling @no.12 - solid.

Deadlift day 5s (friday)

Still have acute back soreness 2 days later...

Deadlift
105kg x 5
125kg x 5
140kg x 12 PR

3 varied sets of rows @60kg about 8reps

Press day 5s

warmup - empty barbell:
power snatch x 8
overhead squat x 8
back squat x 8
good morning x 8
row x 8
deadlift x 8

press
37.5kg x 5
42.5 kg x 5
50kg x 7
40kg x 8 superset 3 pullups (x3)

3 sets of 20sec hanging knee raise holds

Learned how to front/goblet squat better

Activated hip flexors, focusing on pulling down into hole. Huge difference in form.

Today did 20 swings and 40 swings.
This evening did standing bent over 1 arm rows with 24kg.
20,20
15,15
10,10
5,5

Bench day 5s yesterday

Bench (close grip)
45 x 5
50 x 5
60 x 13 PR
40 x 10 (x3)


Rugby training in the evening

Can't be assed to post much

Finished first cycle of 5/3/1 including deload. All went dandy.
Beginning second cycle tomorrow, omitting the squat. Should leave me with more energy for rugby while still thoroughly working the upper body.

Good weekend. 71 straight swings with the 24kg.
Gym today, 3 sets of pullups, 5x5 clean and press with 20kg, 5x100kg deadlift (x2), 60kg zercher squat x 5, 80kg zercher squat x5, 5min run on treadmill incline lvl 8 speed lvl 8. fun fun.

Morning run

My 2k trail. Good run, this is the perfect distance for me.

Press day 1s

45kg x 5
50kg x 3
52.5kg x 5

30kg x 10
immediately followed with 3 pullups
(x5)

done

Deadlift day 1s

Some cleans to warm up

Deadlift
120 x 5
140 x 3
155 x 3

Some trap bar shrugs
may use trap bar deadlifts in next cycle

A few sets of kettlebell snatches with the 16kg, nothing much, form was good though.

5-3-1 madness!

Today
Bench day 1s
Bench
50kg x 5
57.5kg x 3
65kg x 10 (PR)

Incline Bench
40kg x 10

Pullups
5 (x2)

Sunday

Squat day 1s
Power Clean
60kg x 3 (x2)
65kg x 3 (x2)

Squat
87.5kg x 5
100kg x 3
112.5 x 5

Some hanging leg raises (high feet - negatives)

Friday
Press day 3s
40kg x 3
45kg x 3
50kg x 8 (big PR)
30kg x 10 (x5)

Chins
5
Pullups - wide
5 (x2)

Thursday
Deadlift Day 3s
Power Cleans
no more than 60kg for a triple

Deadlift
115kg x 3
130kg x 3
147.5kg x 5

Dumbell row
34kg x 20 each hand