critique my current regime

itsyourround

hey fellas, was looking some advice on my setup at the minute, hurt my back dealifting about 2 months ago, didn't see a plate for a month and then was just back at rugby preseason and it feels good. Started back training last week and everything feels good.

my current training plan is

mon - back

tue - rugby

wed - chest and bi's

thurs - rugby

fri - shoulders and tri's

sat - rugby training in morning and legs in evening

sun - off

typical diet is

8am sirloin and bowl of porridge and animal pak with pint of milk and pint of water

11am protein shake

2pm subway sanwich, brown bread with chicken, turkey, all the salad, chilis and no dressing

4pm red bull and packet of snack a jacks

6pm if going to the gym, take a animal pump and hit the gym, protein shake and vitargo immediately after

9pm either chicken or eggs, with brown pasta with more water

11pm before bed normally a lump of cheese and a glass of milk

my aim is to get faster, stronger and leaner.

currently 6"1, 102kg, not sure of bf but id estimate around 15%

bench = 145kg
squat = 175kg
dead = 270kg

after each gym session i also do minute on minute off crosstrainer and 10 minutes of core and single leg body weight squats

thansk for taking the time to read this and hopefully give me some advice.

oh and im also gonna lift a bottle of udos choice oil this evening, rotten stuff but does wonders for the joints, oh and by the way im 23.

itsyourround

oh yea, forgot to mention, sunday is off day, so normally big fry up in morning, 8 or 9 slices of bacon, couple of sausages, and maybe 4 or 5 fried eggs, all done in olive oil, no bread, then chocolate and crap all day and normally a chinese or a pizza late on in the evening. i know its bad aint it

kevpants

itsyourround wrote: »

squat = 175kg
dead = 270kg

How'd you hit those numbers without any leg work??? When you say Back Day do you mean Deadlift day?

Colm_OReilly

Anyone who's playing sport shouldn't be doing a bodypart split routine. What exactly are you doing in the gym? That's an impressive deadlift, btw.

Also, I'd be more inclined to push you towards more food and less supplements/shakes.

Esse85

Your lifts are excellent so if you achieved those lifts with that diet, then its kinda hard to pick a fault in it as its clearly working for you.

If i was to be critical, id ask as others have said, why no proper leg day, just single leg body weight squats ?

After the 8am meal, you dont have any real food till 2. Could you stick a tuna salad in here at 11 maybe??

2pm could be better

4pm Carbs such as weetabix or porridge would be a better option than the present choice

Do you supplement with creatine?

dave80

lads he has a leg day :rolleyes:

itsyourround wrote: »

sat - rugby training in morning and legs in evening

kevpants

dave80 wrote: »

lads he has a leg day :rolleyes:

I thought he meant the nightclub. He is a rugby player...:p

But yeah man that's some deadlift.

To be fair if it's for rugby you're looking for a specific type of strength and fitness to suit. Advice from some posters here about how to get your lifts up might conflict with your rugby requirements. That's not to say you're not capable of improving both! But I'm fcuked if I know how!

itsyourround

yea legs on saturday evenings lads, the rugby on saturday mornings at the minute is nothing more than touch and ball work for about 40 mins, matches are starting soon so i prolly wont be able to get doing as much leg work, infact probably even none. I have been more or less training with a powerlifter this past two months and he has managed to extract those one rep max's out of me, altho that deadlift sounds impressive i tried to go 5 heavier the next day and hadn't ate or slept properly and hurt a disc in lower back, thank got our physio was able to give me some relief and eating voltarol like smarties, all those one reps were before the back injury, my bench is down to 130 for 2 now, havn't squatted since the injury and my back felt strong last night doing 220 for 6.

I have sort of known myself for some time my weight lifting probably isn't appropriate for playing rugby, we have been reccomended to do a lot more dynamic exercises, such as cleans, box jumps, etc etc, but to be honest i flipping hate them. Want to try and get as light as i can before rugby starts again, think we have a friendly in two weeks time.

Thanks again for the replies lads, much appreciated.

And according to my mate the animal pump has creatine in it? I have other stuff called storm i take on non-gym days to keep the creatine in the systems.

Think i def need to look into getting a better meal around about the 10-11 time in the morning.

itsyourround

kevpants wrote: »

How'd you hit those numbers without any leg work??? When you say Back Day do you mean Deadlift day?

back day is warm up on extension machine, then deads, dumbbell rows, t bar, wide grip lat pull down and close grip lat pull down.

aye

for getting faster you could try things like step ups, lunges sideways and forwards, power lunges, dumbell swings things that flex the hip like that will help with speed.

you will need a leg day when you go back to training so i would rethink the split you do.

drop that can of red bull, i wouldnt say you need it man.

impressive numbers!

itsyourround

Colm_OReilly wrote: »

Anyone who's playing sport shouldn't be doing a bodypart split routine. What exactly are you doing in the gym? That's an impressive deadlift, btw.

Also, I'd be more inclined to push you towards more food and less supplements/shakes.

thanks, but it will be a while before im back up around that weight again after this injury, gonna take it nice and slow.

ive already posted my back workout, chest comprises, flat bench, incline flys, incline smith press, weighted dips, and then some benching in a powerrack on our backs so its only from elbow upwards, mix it up every so weeks, starting with incline instead of flat, flat flys instead of incline, switching to dumbbells etc.

shoulders is standing military press, db raises front and side, then bent over rows with barbell, upright rows with barbell and normally some shrugs and then a shoulder press machine to failure.

legs is back squats for two weeks, switched to front squats for two weeks, work up to one rep max then immediate drop set by 10kg increments down to empty bar and hopefully sickness lol. Then leg extensions to failure, dumbell lunges, and some ham curls if they aint cramping up too badly.

biceps and triceps are just the usual crap everyone does, concentrate on lot of close grip bench pressing.

itsyourround

aye wrote: »

for getting faster you could try things like step ups, lunges sideways and forwards, power lunges, dumbell swings things that flex the hip like that will help with speed.

you will need a leg day when you go back to training so i would rethink the split you do.

drop that can of red bull, i wouldnt say you need it man.

impressive numbers!

thanks man. the red bull is sugar free, i think im addicted to the stuff lol. We do lunges on leg day, def think there helping with my speed, seen some people on yotube doing jump squats, they look pretty good, something like 40kg on a bar and doing them nice and slow? Thanks for your input.

aye

itsyourround wrote: »

thanks man. the red bull is sugar free, i think im addicted to the stuff lol. We do lunges on leg day, def think there helping with my speed, seen some people on yotube doing jump squats, they look pretty good, something like 40kg on a bar and doing them nice and slow? Thanks for your input.

yeh jump squats are another one.
you could do a little speed circuit incorporating tuck jumps, squat jumps, sprints, power lunges, burpees, ladders, and dumbbell or kettlebell swings.

between each of those exercises do something aerobic, like jumping jacks, skipping, line jumps, etc.


try add in a romanian, or stiff legged, deadlift to your workout to stretch your hamstrings.

for you back you could add in a one armed bodyweight row, using the smith machine, this will really work your core too as you try to keep your body straight.

oh and run on a high incline on the treadmill, or outside try running down hill also.