Rugby blog

[luckystr1ke]

Well my seasons over now, so I've got till September to train and get fit. The emphasis being on fit. I'll probably do an 8 week bulk before the season starts along with 8 weeks of pre season, until then its whatever I feel like.

So:

Monday (conditioning)

5k run

Tuesday (conditioning)

Max Reps: BW Squats, Dips, Chinups/Pullups/ Crunches, Clap Pressups.

Thursday (Strength)

Military Press 3*5
Squat 5*6
Deadlift 2*6

Saturday (conditioning)

10k run (well working up to)

Sunday (strength)

Military Press 3*5
Weighted Dips 3*6
Squats 5*6

I want big triceps/shoulders :yep: My chest stay pretty constant however much I train it - can had a month 1/2 off and I can still do 90kg 1RM. I'd like to get it up to 100kg by the start of the rugby season, but atm my military press needs to go up lots. I'd like a solid 75/80kg 1RM

[luckystr1ke]

Today:

Military Press 50kg 5,5,5
Shrugs 90kg 5,5,5 (Next workout the weight will be lowered to 80kg as my shrugs turned into calf raise shoulder twitches.
Chins 8
WDP 5

It's only going to be upper body over the next 8 weeks as I have exams and I'm weak. The plan is probably not going to be followed because I'm very bad at following plans.

[toad1]

8weeks without lower body stuff, you mad? i see you have squats and deadlifts planed in but i wouldn't drop them for 8weeks unless your going to be doing alot of running and i mean alot and even then id still try get atleas one set of squats or deads in you don't wana neglect the legs esp for rugby.