Printable View
My blog, training for rugby. I'm not playing this season 'cause I've got other stuff to do, but I'm aiming to get as strong + lean as possible for when I go off to uni and play there.
Position: 1 or 6.
Height: between 5'11 and 6'
I'm doing Madcows.
Today
Squats: 2x5 62kg (only going to list the top 1/2 sets)
Overhead Press: 1x5 50kg
Deadlifts: 1x5 110kg
I've decided I'm not doing madcows, waste of time for people with my squatting weakness.
Instead I'm doing Starting Strength Lower Body, Smolov JR Bench cycle, and a few assistance exercises. For now, about 8 week of lower SS, and 2 3 week cycles of Smolov, with a deaload week after each.
1st day today
Bench Press: 6x6 63kg
(easy, I guess it'll get much harder)
Back Squat: 3x5 60kg
(super light following SS guidelines, I should hit my 5RM for 3x5 in week 5).
My existing RMs:
Barbell Back Squat: 5RM 90kg, 2RM 100kg
Barbell Bench Press: 3RM 90kg, 1RM 90kg
Aiming for (by Christmas):
Barbell Back Squat: 135kg for 5 reps.
Barbell Bench Press: 120kg for 1 rep.
Bench Press: 7x5 67kg
(easy)
Back Squat: 3x5 62.5kg
(easy)
Chin Ups 3x6
(will add weight next time)