I have decided that this is too much volume and that the muscles are not being trained frequently enough so I am trying to decide on whether to do a full body 3 times a week with an exercise for each muscle group (6 exercises - 4 compound/ 2 iso) as I found in an article on this site or whether to stick with this which I am going to attempt this week:
Mon - chest/bi’s/delts
flat db bench 3x10 36kg
cable crossover 3x10
chins 3x4/5 (BW)
standing EZ bar curls 3x10 35kg
DB shoulder press 3x10 28kg in each hand
upright row 3x10 35kg
Most things a bit shaky and could do with a spot just for some reassurance when squeezing the last rep out. This workout is a bit of a killer even though it doesn’t sound much it takes a lo t out of you but it takes about half the time as previous workout so it’s all good. really felt it in my left bi doing cable crossovers for some reason, may have been twinged when doing chins which was the reason for dodgy curls, feels like a little knot right on the peak but they usually disappear after a while.
BO row 1x10 50kg, 2x10 60kg (supinated grip)
Lat pull down 3x10
dips 3x10 BW
push downs 3x10
2km row
Squats getting better after a long lay off with injury, just a matter of being able to find a weight I can do comfortably without a spot unless I grab 2 guys to help.
split squats were disgusting - appear to have no balance whatsoever
BO row easier than expected - have previously being T-bar row and seated row instead
Lat pulldown average
dips and pushdowns felt fine
Feel like I am achieving a lot more and not slugging through as I was previously the real test will be on thursday on recovery from monday and whether I will be able to keep it up. left bi still feeling tight but only during hard concentric contractions.
recovery day - hammies feel so sore from split squats, stretched all muscle groups throughout the day and bis, chest and delt’s feel fully recovered for tomorrow.
forgot to include various core exercises done yesterday and monday including;
60s plank
30s side plank each side
swiss ball crunches with 4kg med ball behind head x 25
swiss ball back extensions with 4kg med ball x 25
isometric squat against wall 4mins.
Short term goals:
1)Develop fitness to a level where I can play a full rugby match before season begins.
2)Get into county team
3)Reach 100kg bench for 6-8 reps
4)Reach 10 reps for chins
Long term goals:
1)remain injury free
2)reach 150kg squat for 5 reps
3)drop to 98-100kg (15.5-16 stone)
4/6/09
Had a rugby meeting for school today, given a 6 week training programme to complete for next season, tried it out today and although originally I thought it might be lacking in isolation/direct exercises when finished it is pretty tough and will probably help me better for rugby specific fitness than the split I was doing
3x10 DB single arm snatch 20kg - these were more taxing than i thought they would be, will step the weight up next session
3x10 DB high pull 20kg - hard work after doing snatches before, again will raise the weight, mainly concentrating on form
3x10 BB seated good morning 30kg (not sure about form)- might substitute this with standing good morning
3x10 Nordic raise (glute ham raise)
3x10 chin ups (with spot) BW - had a spot hold my ankles so i could get 10 reps out
3x20 decline med ball overhead situp 5kg ball
3x10 Hammer grip DB curls 14kg - light weight but was feeling dead after chin ups.
3x10 tricep push downs
I think I may lose quite a bit of size doing this but will do exra chins ad pressups at home to try and maintain.
I have decided to continue with the chest/bi’s/shoulder - back/legs/tri’s split until the summer holidays and then do the 6 week programme given to me at school then return to my own programme during the season which will probably a generic fullbody as i will be training for rugby most days.
missed mondays session due to heavy drinking session sunday night (well most of the weekend)
probably best to have a break anyway as I had a dire session friday and decided to go for a run instead of rumble on with a poor session
Legs:
Leg press 1x10 150kg
1x10 200kg
2x6 250kg
lunges 2x8 50kg (still having problems with balance)
calf raises 2x12 250kg (on leg press)
1x10 250kg
Back:
BO row 1x10 65kg (supinated)
2x10 65kg (pronated)
Lat pull down 2x10
1x8
Triceps:
DB extension 1x10 34kg
2x10 38kg
BW dips 2x10
1x8
10 min treadmill
2km row ~8mins
Finally losing a bit of weight, not sure how after 3 days of drinking, might be down to eating less/drinking more? down from 105/6kg to 102.5kg no real visible change.
Any advice on strength training methods for legs as i don’t want to put on any more mass (26inch thighs)
Was doing x5 on squats maybe even lower x3 for just strength gains?
I know this has been a bit messed up cause of decisions on training plans but this is definitely what I am going to be doing from now on. Hopefully try to make maximum strength and mass gains until july 17th (end of term) then focus on rugby specific for 6 weeks then return to general weight training through the season until December/January when school season finises but club continues so will drop from 4-5 days of rugby training to 2