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eGu_Ryan said:
Quick question, in lower leagues (I'll be playing in Yorshire 2 as I'm not looking for anything too serious) are there many on gear? Got a mate who plays for National League 1 team and he reckons there's a good chunk of them on!

(Delete that part of the post if steroid talk is too much please mods)
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We can't go into any sort of detail but I'd be very surprised if there wasn't plenty of them running cycles considering even just your general scrote who trains once a month and lives on McD's seems to be on these days.
 
Most rugby coaches don't teach squats or powercleans or deadlifts correctly :( Seen many travesties - "big" guys squatting 200kg+ but were actually only 1/4 squats and horrendous form, meaning that the correct muscles weren't even being used.

Squatting Monday/Wed - with training Tue/Thu is more than adequate with acceptable recovery for a game on Sat.

Lots of guys are on special substances too. It's a shame, but that's the way it is - heavily focussed gym work will undoubtedly have some people being tempted. They're called PED for a reason, ignoring the health effects, it's still unfortunately a popular thing to do.
 
As a note to consider, I've been coached by the Cambridge University Rugby SnC chap, and he's started using deficit Bulgarian Split squats as an alternative to full back squatting, as the mobility and overall central drive requirements are lower.

This is important from his perspective as the recovery requirements for players get tighter week-on-week with more games and training sessions...

Might just want to think about it... and see how you go.
 
Agreed - to be honest, individual leg training is more beneficial for knee strength, stability and overall functional strength as well as improving mobility.

A good split would be squats on a monday and mobility/functional strength training on a wednesday. So DBSS, GHRS, Hip thrusts, walking lunges etc...
 
Don't think I've ever done Bulgarian split squats. I'll give them a try once my ankle gets better. Sadly I'm not going to be able to leg train for a while as the pain is bad enough with just my body weight! Going to try Deadlifts tonight and see how things go.
 
Good session back now the swelling has gone down, took squats a little easy as I didn't want to aggravate my ankle any further.

Squat 5x5 on 140kg
OHP 5x5 on 87.5kg
Deadlift 3x5 on 202.5kg
Lat Pulldown 3x8 at some weight...I just hunted down plates and threw them on
Ab assistance (Rope crunches, planks)
 
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Had a horrible weekend of in Liverpool so didn't expect any gains during last nights session. Still unable to play rugby or squat properly due to injury but so I'm gonna give squats a rest and let it heal.

Last night I managed:
Bench 5x5 on 115kg
Bent over row 5x5 on 95kg
Dumbell Shoulder Press 3x8 on 38kg

Done some more assistance exercises for biceps and some face pulls. Clamming to play Rugby and squat :(
 
Lovely session! Bench has stayed in the same place sadly but I'm fine with that, everything else went up! Still unable to squat...

Bench 5x5 @ 115kg
Bent over row 5x5 @ 100kg
Dumbell Shoulder press 3x8 @ 40kg!

Since starting the new routine I haven't weighed myself, and diet hasn't been on point in the slightest what with birthdays but I'm looking better, slightly more defined and more vascular. Loving it! :D
 
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