bit of advice/new ideas?

itsyourround

alrite lads, played gaelic all my life, broke my ankle badly, when i was 19/20, so was out for a long time, (this is about a year ago) i ate all the pies and shot up to 17 and 3/4 stone, size 40inch ( yes i ate ALL the pies, and drank ALL the pints).

Anyways, started doing rehab on my ankle in the gym and met a couple of powerlifters, started lifting with them and basically i got hooked.

Been lifting 4-5 nights this past year and seem to have hit a bit of a plateua, was wondering if use fella's could give me a bit of pointers to spice my plan up.

Im currently 14 3/4 stone and 32 inch waist, none of my clothes fit more anymore, have "filled out" a lot as they say.

My one rep current best's at the minute are :

squat : 140 x 2
deadlift : 160 X 2 (im horribly bad at deadlifting)
bench : 130 x 3
clean : 85

fella in the gym can get all the universal products cheap as chips so im on animal pak and flex in the morning, animal pump before the gym, storm during my workout and then universal torrent afterwards. Currently taking animal m stak at the minute too.

my diet plan at the minute is :

wake 7am
30 minutes light cardio, skipping, incline treadmill

breakfast 8am
4 wheetabix, 2 scoops of ON whey, banana, 2 slices of wholemeal bread with peanut butter and couple of egg whites.

i take the animal pak and flex in the morning

10am : cup of coffee, nutri grain bar, banana/apple

1pm : steak/chicken and brown pasta or potatoes

4pm : double turkey, double chicken 6" wheat sandwich outta subway

6pm : workout

8pm : chicken fillet again with small amount of brown pasta

10pm : scoop of whey before bed

drink water like a fish all day too

basically ive dramatically changed my body shape, my shoulders have ballooned out, so have my arms and chest, i still have a roll of fat round my tummy and bit on my arse.

ANYWAYS, im faster than i ever have been and my football and rugby are going great.

I want to break through till to the next level? what do i need to to? can you see where i can improve??

mon : chest
tue am : bi's/tri's tue pm rugby training
wed : back
thurs am shoulders thurs pm rugby training
fri : legs
sat : rugby match
sun : rest and eat like a horse all day!

many thanks lads and i look forward to your input!!

niall

Hanley

Train harder. Get your squat and deadlift up.

Sounds so simple I know.. Just outta interest, where are you training?

itsyourround

train up in belfast as the queens pec? what about yourself? you's lads all from the "free state" ai? :P checked out your videos there, some great lifting!:cool:

Hanley

itsyourround wrote:

train up in belfast as the queens pec? what about yourself? you's lads all from the "free state" ai? :P checked out your videos there, some great lifting!:cool:

You're not up in Bearcave are ya?

I know you listed your training days but what have you been doing on those days?

You're training with weights like 5x a week, 2 rugby training AND a match. seems like a hell of a lot of work...

itsyourround

monday : chest
incline bench
flat bench
incline flys
decline flys
cable crossover
then pause reps with clapping press ups

tuesday
bi's
hammer's
preacher bar
21's
incline curls

tri's
weighted dips
skull's
rope pulldown
close grip bench
close grip pressups

wednesday : back
Seated row
lat pulldown/lat pull up
prone bench
deadlifts
good mornings

thursday : shoulders
front, side, back raises
standing military press
smith machine shoulder press (behind neck)

frid : legs
back squat
front squat
plyometrics (jump up onto a box about 4ft high, both legs to start with then lower and do with one leg)
leg press
cleans

Hanley

Personally (and some people will disagree with me), I think you're doing too much.

Iv'e seen some great results recetly from just picking 4 or 5 exercises per session, the first doing being the "big" ones, and pushing those as hard as I could, then doing some2 or 3 assitance exercises for like 3-5 sets of 10-15 reps.

Like yesterday I did;

Rack Pulls: to a heavy set of 5
RDL's: worked up to an all out set of 12
Rows: 6x8
Face Pulls: (upper back exercise) 3 or 4 sets of 12-15 reps I think
Dumbbell Curls: 2x20

The rack puls and the RDLs is where I consider the "real" strength to be built. The other exercises are there to add a bit of muscle mass.

Basically, kill the first movement or 2 (which I suggest you should keep as a squat, bench or deadlift of some form, I don't see much value in having the deadlift as like the 4th or 5th exercise of the day) and after hat if you have loads of energy left for other stuff you didn't push hard enough!!

Make sense....?

itsyourround

yea i know what your saying, thanks for your input. I kinda do that at the minute. for example when i do chest , i do flat press and incline press before flys, finishing with cable cross overs. Same with triceps, i always start with close grip bench.

whereabouts your train yourself? ya involved in any other sport besides the lifting?

Hanley

I train in Hercules down in Dublin, and nah powerlifting's my love!

Have you found your rugby game improving as you get stronger??

Where do you train? I know Bearcave and Omagh around your way up there?

itsyourround

train at the gym at uni in queens, its called the pec (physical education centre), great spot. yea deffo improvements, especially in my sprinting, massive improvements there. whats your supplement plan at the minute like?