Hugh Hogan Week 5 Review
I really enjoyed my holiday and came back to the gym eager to train and
feeling pretty fresh. This new phase sees my legs sessions switch to
strength-speed while there is a bit more of a hypertrophy element to the
upper body sessions. As a result, the volume has been reduced a bit for the
lower body sessions as I look increase the quality of the power exercises
(snatch and clean) while still maintaining maximal efforts in the other
work, especially the sleds and the back squat. The upper body sessions are a
little more gruelling as I have changed to 5×5 for the main strength
exercises when I was doing 5×3 before. This will help increase my work
capacity and should also help with strength gains, especially when the reps
are lowered again in Phase 3.
The week was somewhat disjointed as I was only home from holidays three days
before I had to head off to France with the Ireland Club Team to play in a
beach rugby tournament in Anglet, near Biarritz. I could thereby only do 3
seeions and had to finish the week when I got home, 5 days later. It wasn’t
ideal but it’s better than missing sessions. I’m sure my NutitionX
supplements helped a great deal with recovery from the gruelling games and
also with kepping my body composition in check (the French absolutely love
white bread)!!! The tournament was really well run and thouroughly enjoyed
by all. Here’s a little sample of last year’s event:
http://www.youtube.com/watch?v=8Bs65KD9zaY This was the first year in which
they had an International section to the tournament and, having learnt a
great deal from our games on the Friday, we ended up finishing 5th overall
and winning the plate competition: http://www.irishrugby.ie/news/23443.php
Unfortunately, that’s the end of my trips for the summer but I’m looking
forward to some uninterrupted training over the next few weeks.
Training Plan
Day 1
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| Snatch Tech | 5 | 3 | 40-50 | 90 sec. |
| Front Squat | 5 | 3 | 120-140 | 2 min. |
| Single leg squat for range | 3 | 8 each side | 5kg | 90 sec. |
| Single leg barbell RDL | 4 | 6 each side | 50kg | 90 sec. |
| Superman plank | 3 | 30 sec. each side | 0 sec. | |
| Oblique crunch | 3 | 20 each side | 0 sec. | |
| Mountain climbers | 3 | 15 each side | 90 sec. |
Day 2
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| Bench Press | 5 | 3 | 122.5-142.5 | 2 min. |
| Single Arm DB Row | 5 | 5 | 50-60 | 2 min. |
| Weighted bench press up | 4 | 10 | 40 | 90 sec. |
| Close grip chins | 4 | 22,15,10,9 | 90 sec. | |
| Preacher curls | 3 | 12 | 16 | 60 sec. |
| Tricep death | 2 | 25 | 60 | 90 sec. |
Day 3
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| Clean Tech (light) | 5 | 3 | 70-90 | 90 sec. |
| Back Squat | 5 | 3 | 140-160 | 2 min. |
| Bulgarian Squat | 4 | 6 each side | 60 | 90 sec. |
| Glut ham raises | 4 | 5 | 90 sec. | |
| Rollouts | 3 | 15 | 0 sec. | |
| Russian twists | 3 | 1 min. | 10 | 90 sec. |
Day 4
| Exercise | Sets | Reps | Weight | Rest |
|---|---|---|---|---|
| Barbell Military Press | 5 | 3 | 80-100 | 2 min. |
| Weighted Chins | 5 | 3 | 25-45 | 2 min. |
| Seated DB Shoulder Press | 4 | 8 | 32 | 90 sec. |
| Weighted Body Row | 4 | 8 | 25 | 90 sec. |
| Barbell Bicep Curls | 3 | 10 | 40 | 0 sec. |
| Cable Tricep Press | 3 | 12 | 36.5 | 90 sec. |
Nutrition Plan
| Meal | Time | Description |
|---|---|---|
| Meal 1 | 7a.m. | Porridge made with Super Milk, raspberries, banana and satsuma.
2 scoops of Pro X on water. 250ml of juice (I usually vary which one I buy, currently it’s cranberry) diluted with 500ml water. I’d drink the water anyway for hydration but I like the mix as juice can be a bit sweet. |
| Meal 2 | 10a.m. | 6 eggs scrambled (only 3 yolks) with mushrooms, a pepper and spinach. 500ml water. (This meal is, of course, made on the day) |
| Meal 3 | 1p.m. | Salad that I made the night before. I’d usually make three of these at once and put them in the fridge in Tupperware containers rather than make one every day. They’re pretty big so I’d usually only eat half (or maybe a bit more) at lunch and the rest later. 500ml water.
Ingredients (for 3 big salads): 100g rocket 100-150g spinach 3 peppers 1 large head of broccoli 4 sweet potatoes (chopped up and roast in the oven with paprika and olive oil) 1 tin of green lentils 1 tin of kidney beans 1 roast chicken, completely stripped (this can be time consuming but it tastes so much nicer than just cooking chicken breasts) approx 20-25 cashew nuts per salad approx 10 brazil nuts per salad a small handful of pumpkin seeds per salad 1 avocado per salad (I don’t open these untill the day I’m eating it as they brown up a lot and aren’t as nice) |
| Meal 4 | 4.p.m. | 2 Heaped scoops of Ultimate |
| Meal 5 | 8p.m. | Chili (homemade) on a small portion of rice.
500ml water |
| Before training: 1 scoop of Ultimate.
2 heaped scoops of Ultimate |
||
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