Hugh Hogan Week 6 Review
Week 6 was somewhat mixed and I was a bit inconsistent over the course of
the week, for example, I really struggled with the Incline BB Bench for some
reason. I don’t know exactly why this was but I’m willing to put it down to
the disruptiveness of being away for most of the previous two weeks. I’m
sure I’ll be back on form next week. Having said that, not all the sessions
were a struggle. I really like the sled pulls and have also been making good
progress in the clean. I’m not up to particularly heavy weights yet by any
stretch but my technique has improved a lot and I’m sure that I’ll be able
to push on and get some good results over the coming weeks. It is worth
noting that I am doing power snatch and power clean (where the catch
position is above parallel with the legs) as Lorcan has said that this is
more rugby relevant than a full depth catch in the hole.
My diet has been good this week and a lot more settled than the time I spent
away. Having put on some body fat, I’m sure a couple of weeks of eating well
will see me lean up again.
|Sled Pull (80% BW)||5||20m||85||2 min.|
|Hamstring Falls||4||5||BW||90 sec.|
|SB Pass Hands to Feet||3||15||0 sec.|
|Single Leg Prone SB Curls||3||10 each side||90 sec.|
|Incline BB Bench Press||5||5||100-115||2 min.|
|BB Bent over Row||5||5||92.5-102.5||2 min.|
|DB Bench Press S/S||3||8||42||0 sec.|
|DB Flies||3||8||22||90 sec.|
|S/A Seated Cable Row S/S||3||8 e/a||31.5||0 sec.|
|DB Reverse Flies||3||8||22||90 sec.|
|BB Curls (strip set)||3||5,5,10||40,30,20||0 sec.|
|Cable Tricep Pushdown||3||20||46.5||90 sec.|
|Clean Tech (light)||5||3||75-100||90 sec.|
|Back Squat||5||2,2,2,2,1||150-172.5||2 min.|
|Weighted S/L Hip Lift||3||15 each side||5||90 sec.|
|Med Ball Sit ups S/S||3||20||3||0 sec.|
|Med Ball Pass||3||10 each side||3||90 sec.|
|Seated DB Shoulder Press||5||5||30-37.5||2 min.|
|Close Grip Chins||4||6||30||2 min.|
|Barbell Military Press||3||6||55||90 sec.|
|Upright Row S/S||3||8||55||0 sec.|
|DB Lateral Raise||3||10||16||90 sec.|
|Barbell Bicep Curls||3||20||20||0 sec.|
|DB Hammer Curls||3||15 each arm||14||0 sec.|
|Overhead Cable Tricep Press||3||25||36.5||90 sec.|
|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):
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.
|Before training: 1 scoop of Ultimate.
2 heaped scoops of Ultimate