Getting Back At It

Jonny303

Hi,

Just looking for someone with a bit of wisdom to have a quick scout over my new weights program.

Havnt done weights on a decent scale for maybe a year and a half due to injury and and other problems. Im 19, 6'3, weight up and down the 87kg area. I play rugby so obviouly im looking for power n size, definition dosnt really matter that much to me. I used to be big into sprinting when i was 16ish but doing damage to my hammy and shoulder took that away from me.

Im doing the speed work sepretly so just need to no what some people in the know think of the basic program im going back into

Im going 3 days a week with it

Day 1
Bench Press
Bicep Curl
Pec Flies
Overhead Tricep Lift
Incline Bench Press

Day 2
Dumbell Row
Back Extensions
Shoulder Press
Rear Deltoid Row

Day 3
Squats
Hamstring Curls
Calf Raises
Deadlifts

Going for 3 sets of 8 reps on each

I know ive done no core work in this but im working off everyday routine of plank, situps, pushups, chin ups & pull ups in the morning.

Any advice is really apprecaited, cheers

Hanley

Very simply...

Day 1: Squat (3-5x5) plus assitance work to push that lift up

Day 2: Bench (again 3-5x5-6) plus assitance work to push it up

Day 3: Deadlift (3's or 5's) plus assistance work to push it up

Don't worry about "bodybuilding" or "shaping" exercises. Just concentrate on gettting the big 3 up, eat like a man possessed and you'll get stronger and bigger.

Save the things like dumbbell curls, bent over raises and the likes for the end of a session just to make sure you're keeping everything in check and not creating imbalances.

Jonny303

so your saying jus concentrate fully on them and what, hit more reps and lower weights on the rest just to make sure their getting something?

Hanley

Jonny303 wrote: »

so your saying jus concentrate fully on them and what, hit more reps and lower weights on the rest just to make sure their getting something?

Concentrate on getting stronger on the squat, bench and deadlift.

Do 3-5 exercises afterwards with the focus on building muscle and strength in these lifts to push the main lift even higher. I'm a bit pushed for time, I'll try to explain better later. Have a look at my log over the last month, you should see what I mean.

Colm_OReilly

Throw that workout in the bin, now!

www.startingstrength.net/workouts - this should help you with a strength training program like Hanley has suggested.

However, if you're strong enough (check your strength standards here) perhaps you should be doing crossfit, since it's correlation in fitness standards to the demands to rugby is almost 1:1.

You've mentioned you're doing your speed work seperately, in rugby your strength/speed requirements aren't segmented.

accensi0n

Those standards measured in lbs Colm?

Hanley

accensi0n wrote: »

Those standards measured in lbs Colm?

not to speak for Colm, but just to give you a quick answer, yes they are in lbs. Divide by 2.204 for kg's.