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my only answer to this mate is if you can bench 4sets 6 reps try doing 2 of your sets on 120 pounds? and see how you go. small steps all add up. if your doing 4 sets then your more than capable of...

just to bnack this up. there is a technique where you contact your inner core. and dot breathe. cant remember the exact name of it but used it myself and it definitely gives you a boost in speed. its...

just to clarify that its mark rippetoe starting strength

im guessing you mean the mark rippetoe starting strength? thats a good program definitely a good idea

#Seen this post and i think i can offer some advice. 50 kgs is 110 pounds. so if your just starting out that isnt too bad. when i first started benching 2 years ago i was on that. i think thew key is...

gutting mate.. i think i managed around 10 maybe a few less. was my first season in seniors. i dislodged my pelvis gurdle but when saw speciatlist found out also had neck ligament damage and a...

thats really good mate... my last game was on the 17 december, i also represented counties etc. till i got injured this season... theres always another though. got plenty of years ahead hopefully....

Thanks for that mate good to see others ideas. and ye that program there is strictily off season. 6-8 weeks preseason i have written up a program to do more sport specific fitness, speed work...

i got a pretty good diet mate going and some good shake mixes if you're interested? also ye iv taken the rowing out now as youll see in the above post of my revised program( still work in progress)...

thats real good advic mate thanks and iv also made a few tweeks already....
for the offseason im cutting out the explosive plyo's day and gna use that for the 6 week preseason. dont need all that...

ye didnt think so. however, someone posted it on a guys forum who was asking for rugby specific stuff
i see now actually it was a guy on this page...

iv been looking at the layne norton power and hypertrophy program but there is way too much hypertrophy for my liking. i dont see the point in isolating triceps or biceps. they grow with your main...

had a quick browse on this mate and i like the look of it. i subscribed so i can track your progress.

ye thats a valid point youve made there... my reasoning for day one and two are to try and develop my core and lower body as there is nothing there thats isolation. need to strengthen my back most of...

you referring to my rowing exercise there? i know its hard sometimes to make a routine anbd just think of the best exercises rather than the "buzz" exercises. but i think that program is...

Thanks mate. iv got my diet sorted i can post it here if you like?
my heavy compounds are all in one day just because of convenience however i could change some of them over to my day 5? and vica...

My routine moved from isolation into compound about 6 months ago.... shortly after i suffered a lower back injury ( dislodged pelvic gurdle.) so i took time out of rugby but carried on at the gym...

hi guys im needing advice on my workout program i am trying to compile for this summer. I play rugby at a good level and i am trying to move my routine forward to become more specific. i have been...

hi guys im needing advice on my workout program i am trying to compile for this summer. I play rugby at a good level and i am trying to move my routine forward to become more specific. i have been...