Good evening...
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!
Old Log: http://forum.bodybuilding.com/showth...hp?t=107401251
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...
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Thread: Guy's Rugby And Pl Training Log
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06-20-2008, 09:57 AM #1
Guy's Rugby And Pl Training Log
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06-20-2008, 09:59 AM #2
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06-20-2008, 12:13 PM #4
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06-21-2008, 10:16 AM #12
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06-23-2008, 06:57 AM #13
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.......
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06-23-2008, 12:28 PM #14
- Join Date: May 2007
- Location: Washington, United States
- Age: 36
- Posts: 1,795
- Rep Power: 1478
Nice job man, I see your using the other MWFSu split. Nice job starting WS4SB I looks like you have some potential here.
My only question is where did the ab work go? Did you just decide to cut it out on account of being fried?
I love this I finally have a reason to use the unit converter on my computer to look at your lifts hahaha. Good luck man, looks good on day 1.PhD in Broscience from Misc U.
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06-23-2008, 09:17 PM #15
No, im using MTTHF, it just suits me better, I prefer doing LOWER first in the week. To be totally honest I forgot what was on the cards for the day thats why there was no ab work or a third set on the lunges... Going to take a piece of paper with the plan today before I get used to the layout.
haha just off the top of my head 105kg is about 230lbs...
Thanks for stopping by....
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06-24-2008, 12:02 AM #16
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06-24-2008, 07:10 AM #17
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....
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06-24-2008, 07:22 AM #18
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06-25-2008, 06:26 AM #19
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....
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06-25-2008, 11:46 AM #20
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06-25-2008, 12:28 PM #21
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06-25-2008, 03:57 PM #22
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06-25-2008, 09:37 PM #23
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06-26-2008, 07:15 AM #24
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06-26-2008, 07:16 AM #25
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....
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06-26-2008, 07:19 AM #26
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06-26-2008, 07:21 AM #27
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06-26-2008, 07:23 AM #28
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06-26-2008, 12:20 PM #29
- Join Date: May 2007
- Location: Washington, United States
- Age: 36
- Posts: 1,795
- Rep Power: 1478
Crazy looking day man, your nuts for combining DE Lower and ME Upper but major props for manning up like that. Broad jumps are basically a standing long jump ya? I forgot about close grip, I'm gonna have to hit that up next ME Upper day. Impressive day man, be proud of yourself.
Only 1 question... where da abs at? :PPhD in Broscience from Misc U.
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06-26-2008, 09:25 PM #30
wow, that sounds BLOODY HARD! Will take it into consideration if I ever want to be hardcore at the gym and cotch out the window
Haha I thought it was a good idea... I came to realise after the split squats it was going to be a REAL hard day but it was worth it... Yes broad jumps are basically just a standing long jump. Ah ****, I forgot to type it up I did ground based ab circuit, 4 exercises in circuit fashion and repeated it 3 times... Thanks....
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