yofidawg
07-30-2007, 05:38 PM
Ok, I've put off lifting and getting in better shape long enough! So here goes...
Height: 5'8"
Weight: 163 or so
I want to get in shape enough to play club rugby at college (the college I'm attending has a good club team) but I've never played any sports before so we'll havta see.
Also, I currently work as a temp employee in a factory 40 hours a week which involves heavy lifting, lots of standing, and hard cardio. I'd say i burn 1000 cals at LEAST in those 8 hours.
I will be working a Rippetoe-ish program, with some modifications (I know, I don't care ;) )
A:
Box Squat 3x5
Bench Press 3x5
Deadlift 3x5
EITHER CBP or Power clean 3x5 (can I do power cleans AND squats 3x a week w/o overtraining, because I'd like to)
B:
Box Squat 3x5
Military Press 3x5
Power clean 3x5
Barbell row 3x5
Resting 2 min btw sets, 2.5-3 for squats/deads.
I will also do some running for endurance on lifting days, and speed on off days
so it will look like this
A/B + endurance
speed
A/B + endurance
speed
A/B+ endurance
speed
off
or something like that, probably less running :D
Suggestions?
Anyway, let's get into it
Box Squat
5x155
5x160
5x165
Starting low, focusing on explosion off the bench (box) Up 10?
Military Press
5x90
5x90
5x90
Easy! Up 5
Power Cleans
6x105
6x115
6x120
6x120
EASY! Up 10 perhaps?
Barbell Rows
5x155
5x155
5x155
Not bad, but only up 5
Hammer curls
8x35
8x35
8x35
+ Ab stuff
15 min at 5.9 power on treadmill...not too good, need to up it...
Advise? Especially from rugby players, but anyone in general. Thanks!
Height: 5'8"
Weight: 163 or so
I want to get in shape enough to play club rugby at college (the college I'm attending has a good club team) but I've never played any sports before so we'll havta see.
Also, I currently work as a temp employee in a factory 40 hours a week which involves heavy lifting, lots of standing, and hard cardio. I'd say i burn 1000 cals at LEAST in those 8 hours.
I will be working a Rippetoe-ish program, with some modifications (I know, I don't care ;) )
A:
Box Squat 3x5
Bench Press 3x5
Deadlift 3x5
EITHER CBP or Power clean 3x5 (can I do power cleans AND squats 3x a week w/o overtraining, because I'd like to)
B:
Box Squat 3x5
Military Press 3x5
Power clean 3x5
Barbell row 3x5
Resting 2 min btw sets, 2.5-3 for squats/deads.
I will also do some running for endurance on lifting days, and speed on off days
so it will look like this
A/B + endurance
speed
A/B + endurance
speed
A/B+ endurance
speed
off
or something like that, probably less running :D
Suggestions?
Anyway, let's get into it
Box Squat
5x155
5x160
5x165
Starting low, focusing on explosion off the bench (box) Up 10?
Military Press
5x90
5x90
5x90
Easy! Up 5
Power Cleans
6x105
6x115
6x120
6x120
EASY! Up 10 perhaps?
Barbell Rows
5x155
5x155
5x155
Not bad, but only up 5
Hammer curls
8x35
8x35
8x35
+ Ab stuff
15 min at 5.9 power on treadmill...not too good, need to up it...
Advise? Especially from rugby players, but anyone in general. Thanks!