I recently “re-discovered” my profile here and am looking for some accountability. Rugby season is right around the corner and I’m looking for like minded individuals to help keep me on track this season.
My session yesterday has given me these starting stats:
Height: 5’10"
Weight: 235lbs
1RM’s
Deadlift: 500lbs
Bench: 250lbs
Squat: 375lbs
I would like to sit at about 220lbs during the season seeing as I play hook and tighthead prop. Any questions, comments, tips or tricks are greatly appreciated.
My schedule breaks down like this:
Mon/Wed/Fri - Practice
Sun/Tues/Thurs - Weights
Saturday is a rugby day!
I rotate my weight routines as workouts 1, 2 & 3.
Workout 1:
- Warm-up on bike
- Hang clean & press
- Flat press w/ dumbbells
- Face-pull superset w/ cable flyes
- Incline press w/ dumbbells
- High pull superset w/ rear flyes
Workout 2:
- Warm-up on bike
- Cleans
- Squats + Calf Raise (seated)
- Sumo Deadlift
- Front Squat + Calf Raise (standing)
- RDL’s
- Lunges
Workout 3:
- Warm-up on bike
- Pull-ups (bodyweight)
- Deadlift
- Seated Row
- High-pull superset w/ Face-pull
- Cleans
Reps and sets vary depending on time and fatigue. If I take a day off from weights, I pick up at whatever workout # I missed.
Let me know what you think, and I will keep you posted tomorrow with work-out 1.
Cheers