Right here is a little backround
(at the time of posting)
Age - 20
Height - 183 cm
Weight - 88Kg
Bf% - 15%
Time training - 18 months
Current lifts (1 RM)
Bench - 115kg (253lbs)
Squat - 145Kg (319lbs)
Deadlift - 180Kg (396lbs)
Military Press - 80Kg x 2 (176lbs)
Right the skinny is I started lifting 18 months ago kept right through till september last year but I moved back to my digs in uni and lost my training partner and will to train, basically I lost 3 months of trainig and suffered for it on my lifts bad I’m only starting to recover my strength now
I also play rugby at a fairly high standard so the season interfered with my training programme quite badly as I was doing 5-day a weeks splits
My current Programme consists of
Monday - Chest/back
Tuesday - Legs/Core
Wensday - Off day (cardio)
Thurday - Shoulders
Friday Deadlift/Arms
I do a lot of antagonist supersets to up my load + exercises per session I spend about 60 - 90 min in the gym on a normal session
Now I am looking to implement a new programme as reading T-Nation has convinced me there are a lot of core problems with my programme
I am thinking about a new split that might look a little something like this.
Monday - Legs (Front Squat, Leg presses etc)/Core
Tuesday - Chest/Back
Wensday - Single Leg variations/Arms
Thursday - Shoulders/Core
Friday - Deadlift + Lowerback
Now as you can tell I’m fairly new to weight training although I have a fairly well grounded understanding in exercise science as I am about to enter the final year of my degree course.
I would love to hear everyones views on this programme any recomendations/Changes to the programme would be most brilliant!
Thanks for taking the time to read my thread