Guy's Rugby and PL Training Log

[ruga buga]

Hi people...

This is my second log here, the first one got dull and irritated me due to lack of motivation and what not, so thought it was time to start again fresh!

Stats:
15 y/o
82kg
13% BF?
Estimated Maxes:
Squat: 95kg
Deadlift: 110kg
Bench: 80kg
Clean: 65kg
Snatch: 50kg
Military Press: 50kg
100m- 13.5
40yard- probably 4.7/8... never tested

Goals:

Bulk to 90kg then cut to single digits
Raise big 3 total
Get stronger, faster, leaner...

I play rugby, this is my passion in life... I play lock, flank and 8th man.
I have had some experience in the gym but most of it being wasted time and effort... Just coming off Starting strength and will be doing ws4sb 3 that can be found here: http://www.defrancostraining.com/articles/articles.htm

I have four games left in the rugby season where I will be training in the gym 2 days a week and then off-season where I will go to the originally planned 4 day a week format with the speed/conditioning when I have the extra time...

The template will vary alot from week to week but the general plan for the first few weeks will be as follows

ME UPPER

Close Grip bench(2 weeks)/Incline bench(2 weeks) - working up to 3rm
DB Floor Press - 3x10
Chest-supported row S/S
Scarecrows 3x10
BB shrugs 4x8
Hammer curls 3x10

DE lower

Box Jumps 5x1
Bulgarian Split Squats 2x10
Pullthroughs 3x10
Hanging Leg Raises 4x10

RE UPPER

Incline DB press 3xmax reps or speed bench
Chinups S/S
Seated DB cleans 3x10
DB shrugs S/S
DB extensions 3x10
Bar Holds 3xtimed sets

ME LOWER

Box Squat work up to 3rm
Walking Lunges 3x12
Deadlift off mats 3x5
Ab circuit

Gladly appreciate any support/comments ect...

[ruga buga]

Entry 1: ME LOWER 23/06/08

1. Conventional Deadlift (Double Overhand)

20kgx5
40kgx5
60kgx5
80kgx5 --------> (Break)
60kgx3
80kgx3
90kgx3
100kgx3
105kgx3 +10kg PR

Big mess up today. A guy was using the squat rack for over an hour so I decided to do the DL first which was going to be supplemental exercise and low box squat wa going to be ME but he didn't budge so I decided just to go with DL as the ME lift... All I can say is I have never felt fried like this before, this is a ****load of volume for me on DL!!!! I was suprised when the 100kg set went up because I estimated my DL max to be about 105kg so I thought give 105kg a shot and it went up pretty well and called it a day there... Could of got 110kg for a triple but decided to let it rest after a session like that.... Very happy with this overall

2. Walking Lunges

8kg(each hand) x12
8kg(each hand) x12

3. Good Morning

20kgx8
30kgx8
40kgx8

Was fried long time ago hence the numbers were kept very submaximal...

[ruga buga]

Entry 2: RE UPPER 24/06/08

1. Incline Dumbell Press (Max reps)

8kg'sx10 -----> Warmup
10kg'sx10 ----> Warmup
15kg'sx17
16kg'sx12
17kg'sx12 (17kg's means a pair of 17kg DB's, not 17 put together)

These felt awesom. Haven't ever done max reps before so not sure how many reps I should be aiming for or what not but a succesful day overall.

2. a) Chinups
BWx10
BWx10 BWx10

2. b) Rear Delt Flyes

6kg'sx10
5kg'sx10
5kg'sx10

3. Barbell Shrugs

60kgx10
60kgx10
80kgx10

4. Dumbell Overhead Extensions

17kgx10
17kgx10
17kgx10

5. Barbell Timed Holds

60kgx20secs
80kgx15secs
100x5secs

Grip is smoked from yesterdays DL session.

6. Elbow/Rotator Cuff Pre-Hab Circuit

Tricep Pushdowns(rope) 2x12
External Rotations 2x12
Internal Rotations 2x12

[ruga buga]

Entry 3: Conditioning 25/06/08

1. Warmup

10 mins of slow jogging, high knees, butt kicks etc followed by dynamic stretch

2. Hill Work

*ALL WORK DONE AT 100% UNLESS STATED OTHERWISE*

3x15m @ 75%

3x15m

3x30m @85%

Working sets: P.s. All continous reps and 1 min rest between sets...
STEEP HILL!!!!!

3x30m
3x30m
3x30m
3x30m

[ruga buga]

Entry 4: DE LOWER/ME UPPER 26/06/08

Slight twist today as im leaving tomorrow for a holiday with my dad(going fishing and hunting wooo) So I decided to kill two birds with one stone as I wont be in the gym until I get back...

1. Broad Jumps

3x5 (low box jumps)

8x1 -----> Working sets

No measuring tape but im estimating around 2.5-2.8 if not more metres...

2. Bulgarian Split Squats with added ROM

9kg'sx10
9kg'sx10

3. Pullthroughs

75kgx10 (Full rack of weights)
75kgx10 (Full rack of weights)
75kgx10 (Full rack of weights)

4. Close-Grip Bench Press

20kgx5
20kgx5
30kgx5
40kgx3
50kgx3
60kgx3
65kgx3 PR +5kg

5kg PR on a triple for bench ress for me, never mind close grip so I am quite happy with this as I have heard that CG is usually lower then the regular numbers... Good PR!

5. Dumbell Floor Press

13kg'sx10
16kg'sx10
16kg'sx10

6. T-Bar Row

30kgx10
50kgx10
50kgx10