Could someone take a look at my fitness Log?

Deedsie

Height - (179) cm

Weight - (81) Kg

Age - 25

Sex - Male

I have just started starting strength with a couple of Modifications.

I will be lifting two nights a week from here on this will be the weight ill be lifting this week.

I intend to increase each week by 5 Kg on the squat, 2.5 Kg on the Bench, 5 Kg on the Deadlift and 2.5 Kg on the overhead Press.

Day one: Monday

Squat
67.25 Kg
Bench Press
55.25 Kg
Deadlift
95 Kg
Dips/Pressups
3x5
Reverse Crunch
3x10

Day 2: Wednesday

Squat
70 Kg
Bench Press
55.25 Kg
Overhead Press
50 Kg
Pull Ups/Chin Ups
3x5
Prone Bridges
3x1min

I would love some advice on this program? My cardio is non existant at present but there is room to include it. Ill be playing Soccer Tuesdays and Rugby training on Thursdays from a fortnights time.

My diet is awful.

I dont have a breakfast everyday. But When i do its always Porridge.

Big Lunch at 1pm Sandwich and a Sausage roll or a Lasagne, Chips and Salad usually.

I have a big dinner around six. Pasta or frozen Pizza type thing. I occasionaly have a tin of Salmon with sweetcorn and Mayo.

I only drink water, no fizzy drinks. Might have a cup of tea the odd evening.

Goals

My goals are to get strong have a hard core muscle. Wouldnt be to bothered about a six pack, just want it to be hard.

I want to condition my body to be strong enough to endure 80 mins of club Rugby.

Any advice will be appreciated. I know i am all over the shop but i am trying.

I have set this up in the fitness Logs aswell. But before i get into it if there are any changes i should make i would like to be aware of them now.

Colm_OReilly

I'd advise to just sticking with SS - even if it's only twice a week instead of three times.

After that, or if you can fit in a short metcon (6 minutes or less) do that, should put you in the right situation for the rugby.

Also, I can't help but notice you've ignored the power clean. For rugby, this is a must imo.

Deedsie

Colm_OReilly wrote: »

I'd advise to just sticking with SS - even if it's only twice a week instead of three times.

After that, or if you can fit in a short metcon (6 minutes or less) do that, should put you in the right situation for the rugby.

Also, I can't help but notice you've ignored the power clean. For rugby, this is a must imo.

I had to modify the power clean out. I lift in an upstairs converted room and i dont want to crack the ceiling below/ go through it.

I googled Metcon there and it showed a circuit. Ill look into it. Thanks for the advice.

kodute

Deedsie wrote: »

I had to modify the power clean out. I lift in an upstairs converted room and i dont want to crack the ceiling below/ go through it.

You don't have to drop the bar after a clean. I lift in an upstairs room too and power clean.
This is my favourite instructional video btw... http://www.youtube.com/watch?v=6TlbDQUWs0s

Deedsie

kodute wrote: »

You don't have to drop the bar after a clean. I lift in an upstairs room too and power clean.
This is my favourite instructional video btw... http://www.youtube.com/watch?v=6TlbDQUWs0s

Thanks for the vid. Very good. Its not the bar id be worried about. Its the jump. The Ceiling of the room underneath is already starting to show signs of stress. Id love to be doing the power clean but unfortunately Its not my house.