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Simple for you a huge squat.

The main thing to do at your age is to work on your all round skill set. Sounds stupid but you'd be amazed at the amount of props who can't catch and pass the ball...

Can't believe it's taken me 7 pages to find this thread. i've got alot of reading to catch up on

I've missed the old rugby thread.

One i thing i thought was really good about the first thread...

Wednesday 23/5/12 bw105.3

Squat 20x20 60x10 60x12 110x6 160x6 200x2 210x2 210x2 210x2 210x2 210x2 210x2

Clean & Jerk 40x6 60x3 60x3 70x3 80x3 90x2 90x2

Chins +20x5 +20x5 +20x5 +20x5 10

...

Monday 20/5/13 bw107

CGBP 20x50 60x20 80x10 90x8 110x8 135x7PR 155x2PR 115x12PR 95x18PR

Decline Bench 20x20 60x6 104x10 104x10 104x10 104x10 104x10

Clean & Press 20x20 60x6 80x6 90x4 90x2...

Getting some good reps in on your last week of 5/3/1, 6+ reps when all you need is 1 rep is good going.

Congrats on the squat PR, you'll be on four plates sooner than you think.

Friday 17/3/13 bw106

BB Bench 20x60 60x12 90x12 110x6 120x8 120x7 120x7 120x7 120x10

DB Incline Bench 42x8 42x8 42x6

CGBP 60x8 80x8 80x8 80x8

BB Incline Bench 20x15 40x12 70x8 70x8 70x8

its sore at the front, which i dont get. Might be my quad thats sore but it defo feels like the front on my knee, was the same when i did front squats on friday night.

Wednesday 15/5/13 bw105

Squat 60x15 60x15 100x4 140x3 180x3 200x5 200x5 200x5 200x5 200x4 200x3 200x5

Chins +10x10 +10x10 +10x10 +10x8 +10x8

Mill Press 50x10 70x10 70x10 70x10 70x10

DB...

Thanks man, just trying to get as many heavy bench and squat sessions in as i can before my holiday and the run fest pre-season starts. With no particular plan other than to go heavy i had started...

Monday 13/4/13 bw105.4


CGBP 20x30 60x20 80x10 90x12 110x10 135x6PR 155x1.5PR 115x9 95x14

Decline 60x10 104x10 104x10 104x10 104x10 104x10


100 rep squat s/s 100 rep pull ups

Friday 10/5/13 bw 105

BB Bench 20x40 60x20 60x15 90x6 90x6 120x3 135x5 135x5 135x5 135x5 135x5

NG DB Bench 40x9 40x9 40x6 22x15

EZ Skulls 10x10 50x10 70x1 60x5 50x10 50x9

Push Press 20x20...

Wednesday 8/4/13 bw104.8

Foam Roll

Tred 30sec sprint 30sec off x10 2.08k

Squat 60x15 60x15 100x5 140x5 170x1 177.5x7 177.5x7 177.5x7 177.5x7 177.5x7

Mill Press 60x10 60x10 60x10 60x10...

Monday 6/5/13 bw106.1

BB Complex 40kg 1min rest x3
(cleanx15, rowx15, pressx15)

Squat 60x15 100x10 140x5 165x9 165x9 165x9 165x9

CGBP 20x40 60x15 60x15 100x10 100x10 130x3 150x3PR...

Saturday 4/5/13 bw104.1

Chins 5 5 +15x5 +20x4 +20x4 +30x3 +30x2 +30x2 +30x2 +10x10

Dips +10x8 +10x8 +25x2 +25x6 +35x8 +40x7 +50x3 +50x1 +50x2 +20x15

Squat 60x15 60x15 100x10 140x10 160x2...

Friday 3/5/13 bw104.7


Pull ups 15 12 10

BB Bench 50x30 60x30 80x15 90x6 110x6 130x2 145x3 145x3 145x3 100x15

DB Floor Press 38x10 42x7 42x8

Seated DB Press 30x10 30x10 30x10

Monday 01/05/13 bw 104.6


Foam Roll

BB Squat 20x12 60x15 100x8 140x6 180x2 205x3 205x3 205x3 205x3 205x5 205x3 205x3 205x3 205x3 205x3

Mill Press 60x10 60x10 60x10 60x10 60x10

Pull ups...

Monday 29/4/13 bw105

CGBP 40x40 60x25 80x15 90x15 110x6 130x2 145x2 155x3 155x3 120x8

Decline Bench 60x10 90x10 90x10 90x10 90x10 90x10

Squat 60x15 100x8 140x6 180x2 192.5x4 192.5x4...

Friday 26/4/13 bw 103.8


Bench 20x50 60x20 80x20 90x6 110x2 115x8 115x8 115x8 115x8 115x12

DB Incline 40x8 40x8 40x8

CGBP 60x8 90x8 90x8 90x6 60x8

BB Incline 20x30 60x8 60x8 60x8

Wednesday 24/04/13 bw 103.4

Squat 60x15 60x15 100x6 140x4 180x5 180x5 180x5 180x5 180x5 180x5 180x5

Mill pres 60x10 60x10 60x10 60x10 60x10
s/s mixed pull ups 8 8 10 8 10

Trapbar...

Stealing this! looks good written down compared to just the idea. Might give it a bash with pull ups.