In Season Rugby League Training

[Bignik92]

Squat 1rm 107.5kg Last set each week do as many reps as possible
Bench 1rm90kg
deadlift 1rm 150kg
Military press 1rm 60kg


Day1 Week 1 Week 2 Week 3 Week 4
Squat 80x5 85x3 80x5 65x5
85x5 90x3 90x3 70x5
90x5 95x3 102.5x1 75x5
Bench 67.5x5 72.5x3 67.5x5 55x5
72x5 77.5x3 77.5x3 57.5x5
77,5x5 80x3 85x1 62.5x5
Dips 3 sets
Chin Ups 3 sets

Day2
Deadlift 112.5x5 120x3 112.5x5 90x5
120x5 127.5x3 127.5x3 97.5x5
127.5x5 135x3 142.5x1 105x5
M. Press 45x5 47.5x3 45x5 35x5
47.5x5 50x3 50x3 40x5
50x5 52.5x3 57.5x1 42.5x5
GHR
Sit Ups

[Bignik92]

Completed first workout did the deadlift one instead of Squat because I ordered a dip rack and dip belt for my garage gym yesterday so ill be able to use it in the squat/bench workout later in week when it arrives :D

Deadlift: 112.5 x 5
120 x 5
127.5 x 10 (PR!)

Military Press: 45 x 5
47.5 x 5
50 x 9

Just did 2 sets of Natural GHR's. My hammies always cramp up when I do them? is this normal? amidoingitrite?

3 x 20 sit ups

[Bignik92]

Went gym today did some accessory work

Dumbbell Bench Press
35kg x 7
30kg x 8
30 x 10
30 x 7

Lat Pulldowns

3 sets

Machine Shoulder Press
3 sets of 8 on 50kg

then felt really ill so went home :/

[Bignik92]

Benched first because bloke was doing shrugs in squat rack.

Bench:
67.5 x 5
72.5 x 5
77.5 x 8

Squat:
80 x 5
85 x 5
90 x 8 (think i need to sort my breathin out lol keep feelin like i'm gonna pass out after 5 reps :P)
dips 3 x 8 on bw

chin ups did 2 x 5 pull ups
and a set of hammer grip chin ups

[Bignik92]

Deadlift: 120 x3
127.5 x3
135 x10 PR!

M. Press: 45.5 x 3
50 x 3
52.5 x 9

GHR 1 set

dips: 5xbw
5x +5
2 x 5 x +10
5 x bw

[Bignik92]

BW weight today:15st 3lb
97kg



Squat: 85 x 3
90 x 3
95 x 11 (pr!)

Bench: 72.5 x 3
77.5 x 3
82.5 x 7

Dips: 3 sets of +5 x 8
Chins: 3 sets of BW 3 x 8

[Bignik92]

Week 3:

Deadlift: 112.5 x 5
127.5 x 3
142.5 x 10 (massive pr!)

Military Press: 45 x 5
50 x 5
57.5 x 7


ghr 1 x 8 i hate these dont even feel good


sit up 3 x 20

[Bignik92]

felt **** on squats today had a car acciddent on friday

squat 80 x 5
90x 3
102.5 x 7 pr!

bench: 67.5 x 5
77.5 x 3
85x 7 pr!

dips 3 sets of +7.5 x 8

Chins 2 x bw x 8
+1.25 x 8

GOOD FIRST CYCLE OF 5-3-1 VERY IMPRESSED. goin on holiday for 7 days now so will start a new cycle when i get back with enw 1rm's calculated

[Willhu12]

Even thought you and me don't exactly see eye to eye, I do have a question for you.

How do you go about conditioning for Rugby League?

[Bignik92]

Even thought you and me don't exactly see eye to eye, I do have a question for you.

How do you go about conditioning for Rugby League?

During season, rugby union training for school on tuesday and a game on wednesday where i play no.8. Rugby league training on Thursdays where we do our session, then at the end we usually run 5 Kiwis which is sprint from 1 try line to the other and jog back in 45 seconds, that 1 kiwi.

We also do in rugby league trainin every mistake made ie a dropped ball, press ups, sit ups and the worst punishment running a set of 6, Lay down on try line whole team, sprint too the 10 metre line as a team keeping defencive line, jog back lay down again thats 1 tackle, we run a set of 6.

Then I play rugby on a Saturday afternoon. that keeps me fit.

[Bignik92]

Monday's power session:

Snatch Practise with a broom


Overhead squat: 4 x 5 with bar
1 x 5 30kg


Power cleans: 2 x 40
2 x 50
4 x 60

Front squat couldnt go over 60 due to bad shoulder injury at weekend. 3 sets of 3


Chins Ups: 10 x bw
8 x bw
7x bw

[Bignik92]

Todays Session:

Snatch practise with broom

OH squats: bar x 5
30 x 5
32.5 x 5

Back squats: 3 x 5 100kg

Bent rows: 60x 6
3 x 70 x 6

Chin ups: 2.5kg x 8
Bw 2 sets of 8

[Bignik92]

Played two matches this weekend one open age game on saturday then i got conscripted into playin for local colts team who were short of players so im ****ed atm haha. Got shoulder charged saturday by some big steroid munching loose forward too which has ****ed my wrist so todays power routine was postponed and i just squatted.


Back Squats: 102.5 3 sets of 5


Pull ups: 2 sets of 5

[Bignik92]

Had a cold this week tried squatting wednesday, did 1 set of 105 for 5 but felt too ill after that.


Thursday I tried getting back into pressing from ym shoulder and wrist injuries:

Bench: 80 x 3
70 2 sets of 10

did a set of incline bench press: 50kg x 10

3 sets of skullcrushers ss with Close grip bench press

3 sets of 5 pull ups

[Bignik92]

Sunday 28th November

Oh Squats: Bar x 5
30 x 5
40 x 1

Squat: 3 sets of 5 x 105

Overhead Press:
55 x 5
55 x 5
50 x 5 ( dropped weight for better form felt i was hyperextending too much pressing had deteriorated greatly)

Chin Ups: 2 sets of 8 BW
set of 6 BW (did stricter form on chins rather that kipping and concentrated on squeezing bicep at top)


All in all felt a very good workout.

[Bignik92]

good workout today PRed


Oh Squat
bar x 5
30 x 5
40 x 1

Squat
107.5 3 sets of 5 :D

Bench Press
70 x 5
80 3 sets of 5

Bent over row/Rear Delt raise/ Plank SuperSet

2 sets.

1st set BB row 60 x 12
2nd 70 x 12

Rear delts 10kg Db's 8 reps both sets

Plank 45 seconds both times

This was for posture


Chin ups: Bw x 6
Bw x 5

Supersetted with Dips
Bw x 8
Bw x 5

[Bignik92]

i can't believe it I've surprassed what i had as my 1rm at the start of this log today!!!

Overhead squat:
Bar x 5
32.5 x 5

Squat:
110kg 3 x 5

Overhead Press:
52.5kg 3 x 5

Deadlift:
140kg 1 x 5


And people said you can't progress during season pfft :P

Bodyweight: 15 stone 3lbs

[Bignik92]

Going to continue my log in the teen section.