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    yea that does look like a good routine il give it...

    yea that does look like a good routine il give it a try in a few days and i can see how it is more relevant to a game of rugby thanks for the advice
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    Improving speed for rugby

    Im going to start playing rugby soon and my speed is my weakest point what sort of routine will you fast guys use to improve your speed? was thinking of weighted sprints ect but not sure how...
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    power- box jumps 5x5 bw will measure height at...

    power-
    box jumps 5x5 bw will measure height at gym
    holding plate on chest box jump 3x5
    speed deadlifts 5x3 315lb
    speed squats 5x3 225lb
    tuck jumps (jump get knees close to chest) 3x10
    double...
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    quads/calves narrow squat 3 sets 405/315/245...

    quads/calves
    narrow squat 3 sets 405/315/245
    narrow hack squats 3 sets 3 pps
    leg extension 5 sets 125kg
    seated calve raise 5 sets 2 pps
    leg press 3 sets 5/5/6/7pps
    db calve raises 2 sets...
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    62
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    legs/abs/cavles #2 bad day today deadlift 455x3...

    legs/abs/cavles #2
    bad day today
    deadlift 455x3 just stopped cba with this should have done 8 reps easily something else next week
    ham curl 80kgx11 1 drop set
    leg extension 98kgx25 1 drop set...
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    62
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    1,881

    chest/shoulders/tricpes dips +40kgx13 weight...

    chest/shoulders/tricpes
    dips +40kgx13 weight sqwing about too much 45-50kg next time
    flat db 48kgx15 easy
    standing strict wide grip 135x10 had 12+
    cable flyes 43kgx12 3 drop sets
    strict...
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    62
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    back/biceps #2 strict row narrow grip 245x13...

    back/biceps #2
    strict row narrow grip 245x13
    squat machine shrugs 80kgx20
    pulldown stretched 85kgx10
    neutral pull ups +25kgx9 then 1 drop set
    db preacher curl 22kgx10
    one arm cable curls...
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    62
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    1,881

    legs/abs/calves #1 squat no box 335x10 easy...

    legs/abs/calves #1
    squat no box 335x10 easy still
    leg extension 125kgx11 then 3 drop sets
    hamstring curls 47kgx40 then 2 drop sets
    ab machine 84kgx10 1 drop set
    decline crunches twist did...
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    62
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    1,881

    chest/shoulders/triceps flat barbell legs out...

    chest/shoulders/triceps
    flat barbell legs out 255x12
    incline db 48x10
    pin press 205x4 awful
    cable flyes 36kgx16 drop sets aswell
    side laterals not strict lower grip 24kgx14
    strict laterals...
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    finalised routine - monday-legs/abs calves #1...

    finalised routine -

    monday-legs/abs calves #1

    squat no box 335x10
    leg extension 10 rep set then 3 drop sets
    hamstring curls 25 rep set then 2 drop sets
    ab machine 77kgx10 to beat then 1...
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    62
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    1,881

    back/biceps rack pull lower than usual went to...

    back/biceps
    rack pull lower than usual went to 550x1 ffs far too heavy 405x13 tng
    shrugs strict 315x12 drop 225x15
    rope cable row 90kgx15
    neutral pulldown stretched 90kgx8 3 dropsets
    chin ups...
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    62
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    1,881

    diet - meal 1- 4 scoop protein 84,15,8 500...

    diet -

    meal 1-
    4 scoop protein 84,15,8 500
    600ml med fat milk 19,30,10 300
    150g oats 17,90,12 540

    meal 2-
    500ml med fat milk 17,25,8 250
    chicken and ham swich (100g chicken) estimate on...
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    62
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    1,881

    legs/calves/abs squat no box 325x10 front 245x5...

    legs/calves/abs
    squat no box 325x10
    front 245x5 bar was falling
    leg extension 125kgx9 then 3 drop sets
    leg curl 2 legged dont recall weight buy 3 sets then a few dropsets i would have used the...
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    62
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    1,881

    back rack pull 530x7 pull up +35lb plate and...

    back
    rack pull 530x7
    pull up +35lb plate and beltx8
    narrow row 295x9 poor form
    pulldown 2 sets then dropset
    cable row 75kgx12
    barbbell shurgs 365x15
    db shurgs 57.5kgx20 65kgx8

    today
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    62
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    1,881

    shoulders/abs pin press 195x8 db press...

    shoulders/abs
    pin press 195x8
    db press 47.5kgx7
    side laterals not strict 22x15
    strict 18k-12kg-8kg dropset
    seated rear delt flyes 15kgx15
    cable rear delts/side laterals like 5kg x 8 about 3...
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    62
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    phone broken forgeting my routine so im writing...

    phone broken forgeting my routine so im writing it up in here
    todays workout 1st
    barbell curls 150lbx7
    preacher curls 115x8
    super set seated db/preacher 27.5kg/24kg dbs and 105/95lb preachers 3-4...
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    my split is chest legs arms abs/calves...

    my split is
    chest
    legs
    arms
    abs/calves
    shoulders
    back

    today did legs
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    62
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    started diet again and have finished for good...

    started diet again and have finished for good now 85kg on morning waist 31" lifting has still been pretty heavy but not worth logging really

    chest yesterday
    flat bb legs out no sleeves 235x14 ...
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    62
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    back rack dead (below knee in squat rack) 495x6 ...

    back
    rack dead (below knee in squat rack) 495x6
    pull ups +17.5kgx11
    db row 57.5kg x14

    super set a few exercises

    chest
    flat barbell 315x7
    incline pin press 225x11
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    62
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    1,881

    arms straight bar curls 135x10 super set ...

    arms
    straight bar curls 135x10
    super set
    preacher curl
    seated db curl
    2 arm cable curl

    cgbp 235x13 easy

    super set
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