Koalala getting strong for rugby season

[Koalala]

Need to get used to new physical job and its schedule,

3x5 122kg first workout after Deload was pretty hard

4/4/2 94kg Bench Press.

1x3 165kg Deadlift.

[Koalala]

I would like to change my routine slightly to.


3x5 Squat
3x5 Bench Press
1x5 Deadlift/5x3 Powerclean

2x3 Light Squat
3x5 Press
3x5 Bend over row

3x5 Squat
3x5 Press
1x5 Deadlift/5x3 Powerclean


Just to reduce Deadlift frequency abit since I am progressing faster on DL if I am doing it less.
I prefer Bend over rows in favor of chin ups since its easier to incrementally increase with them.
Can barely do 1 chin up (Which is weird because my press is pretty decent) so its quite hard to increase on them, jumping versions never worked for me.

Wanted some direct back work for increasing my bench&press.

Feedback is appreciated.

[Adam M]

I use to neglect chinups, but now i wish i hadn't. At the end of day i will consider myself weak if I cannot do 20 strict deadhang pullups, to me I don't care what I can deadlif, row, ect unless i can master the chin, ill still feel like a weakling. Also I've found chin strenght is very transferable, ie all my other pulls will increase, but if i increase my deadlift and rowing ability it doesn't do anything to my chins. I also feel chins are a lift where you just have to keep grinding through, to get my first chin everyday i would try and chin the bar, after a couple weeks I could do a chin with a jump, then later managed my first with with real dodgy form, just getting my chin over, then i progressed to chest to bar, now I am bordering on 10 on a set, however 30 is my goal, may take a couple of years though. The hardest part is getting the first chin then getting it to five reps, after that i've been able to add a rep a week, rather than a rep like every month to get to 5.

[Koalala]

Alright good job on getting stronger on chins!

We have some goofy cable machine which allows you to take weight off with cins I might try it out otherwise just stick to jumping versions.

My Deadlift and Press are not amazingly weak it just amazes me that I am so bad at chins.

You would programm them more than once a week?

[Dastardly]

Have you experimented with technique?

Like different grip widths and legs straight vs crossed?

Also palms away (pull ups) can you do any of them?

If you are very stuck I would try to do partial reps or negatives before moving to an assistance machine. I learnt with negatives.

[Koalala]

Its not a machine its a bar with two cables on the end of it.

2x5 100kg Squat (light day)

3/3/2 94kg Bench press

2x5 dip bw

Found a sweet spot between to treadmills to do it

Hoping to get 3x15bw before adding weight.

Trying to get as much protein in as possible just annoyed by the fast that I am pretty sick in the morning and as a result not eating as much.

[Koalala]

Squat : 124kg*3
Back off set : 100kgx3

Press : 69kg*3
6x40kg Back off

Deadlift I was frustrated so I wanted to max out.

5x60kg
2x110kg
1x140kg
1x160kg
1x180kg
0x200kg Failed miserably got it one inch of the ground
0x190kg Probably because 200kg Failed. got it pretty far off the ground/.

Been having bad days alot and I am not progressing.
Maybe because my new 6 days a week manual labor job. Which I havent adapted to.
Or the ''heat''.

Hopefully this will soon change.