Associate
After a year or so of weight training and not really focusing on strength I'm wanting to step back onto the rugby field.
I'd like to think I know reasonable amount when it comes to training and diet (I know 0 about a mobility but I'm working my way through that now) and wouldn't mind somewhere to log my progress and have a bit of input on any improvements!
Rugby training will be done on Tuesdays and Thursdays with match days being on a Saturday so working around that I think a 3 day split with a main focus on my Bench/Deadlift/Squat. Squatting is going to be a big part of it and I'm wanting to do this every day I train at the gym.
Cardio will be done at the end of the session, just 15-20 mins HIIT on a treadmill.
Diet wise I will eat everything in sight, trying to keep it clean with proteins at around 170g a day.
Current 1RMs are as follows:
Bench: 122.5KG
Deadlift: 225KG
Squat 190KG
My workout plan! (Any inputs would be great):
Day 1:
Squat 5x5
Bench 5x5
Bent over row 5x5
Dumbell Press 3x8
Bicep assistance (BB curls, hammer curls, whatever I fancy to get a sweet pump
)
Day 2:
Squat 5x5
OHP 5x5
Deadlift 3x5
Lat Pulldown 3x8
Ab assistance (Rope crunches, planks)
Day 3:
OHP 5x5
Bench 5x5
Good mornings 3x5
Shrugs 3xFailure (I found going till failure on these I get best growth, just a preference)
Tricep assistance
First session doing this tonight, and because of insane chest DOMs from wednesday I'll be starting with Day 2, wish me luck!
I'd like to think I know reasonable amount when it comes to training and diet (I know 0 about a mobility but I'm working my way through that now) and wouldn't mind somewhere to log my progress and have a bit of input on any improvements!
Rugby training will be done on Tuesdays and Thursdays with match days being on a Saturday so working around that I think a 3 day split with a main focus on my Bench/Deadlift/Squat. Squatting is going to be a big part of it and I'm wanting to do this every day I train at the gym.
Cardio will be done at the end of the session, just 15-20 mins HIIT on a treadmill.
Diet wise I will eat everything in sight, trying to keep it clean with proteins at around 170g a day.
Current 1RMs are as follows:
Bench: 122.5KG
Deadlift: 225KG
Squat 190KG
My workout plan! (Any inputs would be great):
Day 1:
Squat 5x5
Bench 5x5
Bent over row 5x5
Dumbell Press 3x8
Bicep assistance (BB curls, hammer curls, whatever I fancy to get a sweet pump
)Day 2:
Squat 5x5
OHP 5x5
Deadlift 3x5
Lat Pulldown 3x8
Ab assistance (Rope crunches, planks)
Day 3:
OHP 5x5
Bench 5x5
Good mornings 3x5
Shrugs 3xFailure (I found going till failure on these I get best growth, just a preference)
Tricep assistance
First session doing this tonight, and because of insane chest DOMs from wednesday I'll be starting with Day 2, wish me luck!
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I'm hoping that being taller than the average prop puts me out of the running for the position!
) guy and demolishing him in the scrums. My forwards coach at my old club was a very, very good scrummager to always ensured our props were doing it properly! Also got the odd tip from an England prop as his brother plays for the team.