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!
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
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...
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)
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!
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