addz pre-season RL training

[big_addz]

hey guys just though i'd set this up now.

Im going to begin my training on monday (21st dec)

Ill be using the WS4SB template with speed and conditioning as im able 2 train twice a day!! Hoping to get some good strength gains before we start our pre season trials.

Some background information on myself - I play Rugby League here in Australia i played all last season as 1st grade prop and was lucky enough not ot miss a game all year! as a team we had a good year finishing 2nd in our comp but choking in the finals, so we'll be looking to improve on that in season 2010.

my individual goals as i stated above will be to add some strength gains and also speed which i really want to work on.

Supps i will be taking - Opti Men, Size On, Maxs Supersize, BCAAS & fish oil tabs

Will update after 1st workout!!

[big_addz]

this is how i've planned my week...

Monday - a.m. Conditioning p.m. ME Upper

Tuesday - Off

Wednesday - Sprint Training

Thursday - Rep Upper Body

Friday - ME Lower Body

Saturday - Off

Sunday - Off

[beertank23]

Which comp buddy.

[big_addz]

play in the WARL over in Perth

[beertank23]

Cool mate.

I wouldn't mind going back to league so I could have the chance to get paid to play!!!! Some blokes in my local comp are making $15-20K a year in match fees. I know of one captain/coach who was making about $40K a year. That's only 15K less than the NRL's minimum salary!

[big_addz]

yea i've heard theres big money floating around in some country comps

[big_addz]

because of christmas n boxing day 1st week of pre seasons gonna look like this

Monday - a.m. Conditioning p.m. ME Upper

Tuesday - Sprint Training

Wednesday - ME Lower

Thursday - Rep Upper Body

Friday - Off - Christmas

Saturday - Off - Boxing Day

Sunday - Off

Going to b a hard week! haha

ME Upper
Bench - 5 rep max
Dumbell Bench - 2x max rep
*Cable Row - 3x8
*Dumbell Power Cleans - 3x10
BB Shrugs - 3x12
BB Curls - 4x10

Sprint Training (pretty much from defrancos sprint training)

warm up
1.10-meter sprints – 10 sprints with 1 minute rest
2.20-meter sprints – 6 sprints with 2 minutes rest
3.40-meter sprints – 4 sprints with 4 minutes rest

ME Lower

Squats - 5RM
Lunges - 3x10
Romanian DLs - 3x8
AB circuit

Rep Upper

Close Grip Bench - 3x Max Rep
Pull ups - total of 25
Rear Delt Flys - 3x12
DB Mili Press - 4x10
*DB Shrugs 3x10
*DB Curls 3x8

Reason i havent supersetted pull ups with RDFs is because i suck at pull ups and really want to improve on em, so if any1 has any tips on how 2 improve on this excersize let me know!

[big_addz]

pushed mondays workout 2 2day, didnt workout yesterday went and watched AVATAR instead! haha

22/12/2009

ME UPPER BODY

Bench Press - 50x15, 60x6, 80x6, 90x5, 100x5, 110x5

DB Bench Press - 27.5x15, 27.5x12

*T-Bar Row - 30x10, 35x8, 30x10
*Rear Delt Flys - 9x12, 9x12, 9x12

DB Shurgs - 42.5x12, 42.5x12, 42.5x12

EzyBar Curls - 20x10, 25x10, 25x10, 25x10 (not sure how much the bar weighs so i just count the weight i put on it)

*indicates superset

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Really happy with 2days workout, 1st one back since i injured my lower back! Had my usual size-on during my work out and tried Endorush (which i thought was **** lol)

This weeks gonna be pretty interupted because of christmas and all the things that come with it - alcohol, partys, friends, food! so just gonna round the week off with a ME Lower body workout on Thursday

[big_addz]

christmas = bad time to start training as u can tell by my lack of workouts posted! lol

[big_addz]

Rep Upper

Close Grip Bench - 60x17, 70x12, 60x18

Pull ups - 3, 5, 5, 4, 4, 6

Rear Delt flys - 8x12, 10x12, 10x12

DB Shoulder Press - 20x10, 20x10, 22x10, 22x10

*DB Shrugs - 38x10, 38x10, 38x10
*Db Curls - 14x10, 16x10, 16x10

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was absolutely shattered by the end of this workout think it was about 34c 2day with about 200% humidity!! Im really embarrassed about how **** my pull ups are but gonna stick at it!

2morrow will be ME Lower body

[big_addz]

Mon 4/1/10

ME Upper

Bench - 60x12, 60x10, 80x5, 90x5, 100x5, 110x5, 113x5
Incline DB - 25x15, 25x14
*Cable Row - 70x10, 80x10, 85x10
*DB Power Cleans - 10x10, 10x10, 10x10
Ezy Barl Curls - 20x10, 25x10, 25x10, 25x10, 15x15 (weights indicated are just the plates, not including the bar)

Plate Push's 10kg - 20, 20
Ab Bridge - 1min

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up 3 kgs on my Bench from last week however still quite a bit down from the 120 i was pushing this time last year, so got a bit 2 work on! was freakin hot 2day so sweated up a storm lol. spent most of the day in the pool with mates so my diet wasnt 2 good which is probably y i was a bit tired b4 i went 2 the gym.

wont be able 2 get back in2 the gym til Thursday to do ME Lower.

[beertank23]

Bench is going well.

THe EZ bar is 10kg.

[big_addz]

cheers 4 that beertank!

hopin 2 hit 120 for 5 reps by feb.

Just finished our 1st pre-season training session for the year, pretty happy with how i went not as un fit as i thought....just need 2 work on my speed and ill be set!

[big_addz]

ME Lower

Squat - 60x8, 75x5, 85x5, 90x5, 100x5, 105x5

Bulgarian Split Squat - 17.5x10, 17.5x10, 20x8

Romanian DL's - 40x8, 40x8, 40x8

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Had a good workout happy with the BSS, still easing into the squats & Rom DL's though

Rep Upper 2morrow, cant wait!!

[big_addz]

Rep Upper

Close Grip Bench - 30x10, 60x15, 65x15, 65x16

Pull Ups - 4, 4, 3, 3, 4, 2, 2, 3

DB Mili Press - 20x10, 25x10, 22.5x10, 22.5x10

*DB Shrugs - 40x10, 40x10, 42.5x10
*Incline DB Curl - 15x8, 15x8, 17.5x8

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Bring on the weekend!!!

[Bignik92]

very interested in this thread keep it coming.

I am considering ws4sb program when season is over. (union)

[big_addz]

plan on doin a sprint session sunday arvo and ME Upper Monday wont 2 hit 115 for 5 reps mon!

[beertank23]

Fu ck me it was hot today!

[big_addz]

lol we've been gettin consistently in the 30's here so gettin used 2 it, spent the whole of wedenesday on a boat for a work party and ended up like a cooked lobster! haha

heard u guys are gettin high 30's/40 over there

[Bignik92]

wow and heres us under a foot of snow and gettin minus 4 in the day minus 10 at night :L

[big_addz]

ME Upper

Bench - 60x10, 60x10, 75x5, 85x5, 95x5, 195x5, 110x5, 115x4

Incline DB - 27.5x12, 27.5x12

Cable Row (wide Grip) - 75x10, 75x10, 85x10

*Cable Push Downs - 70x10, 75x10, 8x10
*Cable Curls - 70x10, 60x10, 60x10

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Hit 115 on bench 2day failed 2 get 2 5 reps, i was pretty good 4 the 1st 3 reps then died! Incline DB's sucked 2day think it was because i was pretty gassed from bench next week will try a lower weight and get more reps out.

Club training tomorrow which is goin 2 be a hard session, so lookin 4ward 2 that!

[big_addz]

ME Lower

Squat - 60x6, 80x5, 90x5, 100x5, 120x1, 110x2

BSS - 20x8, 20x8, 22.5x8

Rom DL - 40x6, 50x6, 50x6

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Went to heavy 2 early on squats and nearly killed myself on the 120 the squat itself was easy but my lower back couldnt handle the weight....slowly slowly catches the monkey as they say!

[big_addz]

Rep Upper

Close Grip Bench - 65x15, 65x14, 65x19

Pull ups - 5, 5, 4, 4, 2

Med Delt Flys - 10x12, 10x12, 10x12, 10x12

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Had 2 call it short 2day startin feelin light headed, dont think i ate enough before my work out plus its 40c here 2day!!

Happy with the progression ive made in my close grip bench total of 48 reps @ 65 kgs! pull ups are also gettin easier

Got Club training this arvo so time 2 fuel up for that!

[big_addz]

21/1/10

ME LOWER

Squat - 70x6, 80x5, 90x5, 100x5, 107x5

BSS - 20x8, 20x8, 20x8

RDL - 40x8, 50x8, 50x8

Ab Circuit
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Felt good doin squats 2day but my back is tight as hell! haha

What sort of shoes do u guys squat in? i have been using an old pair of nike shox but switched 2 my SB's yesterday which have a flatter sole and felt better during my squat

[big_addz]

REP UPPER


Incline BB Press 60x14, 60x15, 60x90

Pull Ups - 5,4,4,3,4

DB Seated Shoulder Press - 25x8, 27.5x8, 27.5x7

Ezy Bar Curls - 30x10, 30x10, 25x10, 10x25 (plus bar weight)

Bridge 3x1min 30 sec break between

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Was real tired 2day only had about 5 1/2 hours sleep last night! but thought my workout was pretty good gonna up the weight next week on the incline 2 65kgs, 60 was a bit to light.

I feel like my pull ups are gettin better the first couple of "sets" are gettin easier but after that im faaarked haha

HAPPY AUSTRALIA DAY for 2morrow to all the Aussies on here!

[big_addz]

Back in2 it 2day been slack for the last week or so just been doin lower body and Rep Upper

ME UPPER

Bench - 70x6, 80x5, 90x5, 100x5, 110x5

Dips - BWx12, BWx10

T-Bar Row - 30x10, 30x10, 30x10
ss
Rear Delt Flys - 8x10, 8x10, 8x10

Shrugs - 40x10, 40x10, 42.5x10

DB Curls - 15x10, 15x10, 15x10

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Thought id include my diet for today so here it goes...

.2 egg and half cup egg whites omlete with onion & 2 rashes of rindless bacon with 2 wholemeal muffins n marmalaide

.Seafood Salad (salmon, prawns, celery n other mixed vegies)

.Bowl of Special K and can of tuna
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Work out
-----------
.MAXs Supersize Pos Workout

.Chicken Buritos

Got Club training tomorrow and Wed gonna have a kick ass ME Lower workout!

[toad1]

REP UPPER


Incline BB Press 60x14, 60x15, 60x90



90 reps jesus how do u keep going for 90 reps. i strugle with 50press ups. thats damn impressive.

[nanajoda]

freak out

[big_addz]

my bad meant 19....dunno how i got 90??

[big_addz]

couldnt get online so here are my last 2 workouts

ME LOWER

Squats - 80x5, 90x5, 100x5, 105x5, 110x5

BSS - 22.5x8x3

Rom DL - 40x8, 50x8, 50x8

Ab circuit

REP UPPER

DB Incline - 25x14, 25x15, 25x20

Pull Ups - 6, 4, 4, 3, 3

DB "Power Cleans" - 8x10, 8x10, 9x10

Lat Raises - 10x10x3

Curls - 35x10, 35x1, 35x10

Plate pushes - 10kg x10x3

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happy i put 2gether a full week of trainin 4 the 1st time in a couple of weeks!

found out this week our first trial is on the 13th of March! gettin close now!

[big_addz]

ME UPPER

Bench - 80x5, 90x5, 95x5, 105x5, 115x5

Dips - 12xbw, 12xbw

Cable Row SS Rear Delt Flys - 70x10 ss 8x10, 80x10 ss 8x10, 85x10 ss 8x10

DB Curls - 15x10, 17.5x10, 17.5x10

Planks 3x 60sec