New Program - How am I covered?

LightningBolt

Back in pre season training. Weighing a bad 115kg at 6"4. Playing weight is 100kg-102kg. Was 108kg two weeks ago but America got the better of me. Definitely worth it though.

Cycle to work usually so weekly commute 120k-200k depending on days I bus/drive in.

Training is three nights a week Mon-Tues-Thurs with extra session or a game at weekends.

Gym will be done Mon-Tues-Thurs also in the morning time. Gym at work so can leave at 7.15, cycle in and still have a workout done No Olympic bars to use (H+S reasons...), stuck with a smith machine and bells along with a cable pully machine with bar and handles. Hamstring curls would be nice but I can't do them, if I'd ankle cuffs could do them on the cable machine I guess. I'm trying to keep these to 30mins sessions or less of lifting with 10mins for rolling and stretching. How does the below look? Think I've covered most stuff? Arms will be done on recovery day after a light rowing session.

Shoulders

DB Shoulder Press 5x5
Cable Upright Row 3x8
Lying DB Lat Raise 3x8

Chest/Back

Inverted Row 5x5
Smith Press 5x5
DB Row 3x8
Incline DB Press 3x8

Legs

Lunges 5x5
DB Deadlifts 5x5
Split Squats 3x8
Goblet Squats 3x8

Slobodan Milosevic

LightningBolt wrote: »

Back in pre season training. Weighing a bad 115kg at 6"4. Playing weight is 100kg-102kg. Was 108kg two weeks ago but America got the better of me. Definitely worth it though.

Cycle to work usually so weekly commute 120k-200k depending on days I bus/drive in.

Training is three nights a week Mon-Tues-Thurs with extra session or a game at weekends.

Gym will be done Mon-Tues-Thurs also in the morning time. Gym at work so can leave at 7.15, cycle in and still have a workout done No Olympic bars to use (H+S reasons...), stuck with a smith machine and bells along with a cable pully machine with bar and handles. Hamstring curls would be nice but I can't do them, if I'd ankle cuffs could do them on the cable machine I guess. I'm trying to keep these to 30mins sessions or less of lifting with 10mins for rolling and stretching. How does the below look? Think I've covered most stuff? Arms will be done on recovery day after a light rowing session.

Shoulders

DB Shoulder Press 5x5
Cable Upright Row 3x8
Lying DB Lat Raise 3x8

Chest/Back

Inverted Row 5x5
Smith Press 5x5
DB Row 3x8
Incline DB Press 3x8

Legs

Lunges 5x5
DB Deadlifts 5x5
Split Squats 3x8
Goblet Squats 3x8

What sport are you at kido?
At a guess i'd say rugby?
If so what position do you play? because thats key to the programme.

In terms, of what you've said so far. Its important you don't focus too much on the weights end of things first.
As you've said, your a bit overweight at the minute. I'd reccomend doing 2 weeks of aerobic stuff before you touch any weights.

Also, the GYM you workout at seems terrible. Is it a club facility?

The weights programme you mentioned is quite good. I'd like to see some power cleans in there aswell though.
Furthermore, you have no core work included. Plank exercises could be usefull to ya.

Also, if its a field sport you play, I'd like to seem more explosive stuff added in after the pre-season stuff.
Plyometrics is an area you should look at after about maybe 6-8 weeks of slogging.

SLOBO
xxx

Brian?

LightningBolt wrote: »

Back in pre season training. Weighing a bad 115kg at 6"4. Playing weight is 100kg-102kg. Was 108kg two weeks ago but America got the better of me. Definitely worth it though.

Cycle to work usually so weekly commute 120k-200k depending on days I bus/drive in.

Training is three nights a week Mon-Tues-Thurs with extra session or a game at weekends.

Gym will be done Mon-Tues-Thurs also in the morning time. Gym at work so can leave at 7.15, cycle in and still have a workout done No Olympic bars to use (H+S reasons...), stuck with a smith machine and bells along with a cable pully machine with bar and handles. Hamstring curls would be nice but I can't do them, if I'd ankle cuffs could do them on the cable machine I guess. I'm trying to keep these to 30mins sessions or less of lifting with 10mins for rolling and stretching. How does the below look? Think I've covered most stuff? Arms will be done on recovery day after a light rowing session.

Shoulders

DB Shoulder Press 5x5
Cable Upright Row 3x8
Lying DB Lat Raise 3x8

Chest/Back

Inverted Row 5x5
Smith Press 5x5
DB Row 3x8
Incline DB Press 3x8

Legs

Lunges 5x5
DB Deadlifts 5x5
Split Squats 3x8
Goblet Squats 3x8

What sport do you play?

The Guvnor

You cycle upto 200km per week? This is done over 5 days?
That imo is quite a lot - is it at a bit of pace or a gentle cycle?

With this amount of cycling losing the america gain should be easy.

LightningBolt

Yeah I play rugby at 8. I was in a slight rush yesterday evening when I wrote the original post. With the cycling it's roughly a 40k round trip daily, depending on what I'm doing that evening I may bus/drive to work. I average 3 trips a week in but with a set training schedule next 8 weeks I'll cycle 4 times a week at least. Going in I'd do it in 30 mins and coming back out it's between 40-45 mins (I tend to coast home plus it was usually against the wind for three weeks or so before I went away).

The weight should come off easy enough, any other pre season it's come off with relative ease. The reason why I posted is just to see if the workouts cover me enough so that when I'm losing weight I'll be losing as little muscle as possible.

The gym itself isn't the greatest in terms of equipment, not even an Olympic bar but that's because it's a work gym and for H+S reasons/litigation they're not going to put nice equipment in there! I'd join a better equipped gym but figure it's a waste as the only stuff I'm really missing out on is barbell benching, deadlifts and cleans. I can use an ez bar to do cleans/high pulls if I'm badly stuck.

In terms of core work and arms (gotta do the arms although I don't think I can do them properly because we've no squat racks to do curls in) I'll do a "recovery" day on a Wednesday and Friday during lunch that'll be an easy 30min row along with a 15min core session and a quick arm session. We get longish lunches thankfully.

So other than power cleans (which aren't an option right now) the program should cover all bases?

newby.204

LightningBolt wrote: »

Yeah I play rugby at 8. I was in a slight rush yesterday evening when I wrote the original post. With the cycling it's roughly a 40k round trip daily, depending on what I'm doing that evening I may bus/drive to work. I average 3 trips a week in but with a set training schedule next 8 weeks I'll cycle 4 times a week at least. Going in I'd do it in 30 mins and coming back out it's between 40-45 mins (I tend to coast home plus it was usually against the wind for three weeks or so before I went away).

The weight should come off easy enough, any other pre season it's come off with relative ease. The reason why I posted is just to see if the workouts cover me enough so that when I'm losing weight I'll be losing as little muscle as possible.

The gym itself isn't the greatest in terms of equipment, not even an Olympic bar but that's because it's a work gym and for H+S reasons/litigation they're not going to put nice equipment in there! I'd join a better equipped gym but figure it's a waste as the only stuff I'm really missing out on is barbell benching, deadlifts and cleans. I can use an ez bar to do cleans/high pulls if I'm badly stuck.

In terms of core work and arms (gotta do the arms although I don't think I can do them properly because we've no squat racks to do curls in) I'll do a "recovery" day on a Wednesday and Friday during lunch that'll be an easy 30min row along with a 15min core session and a quick arm session. We get longish lunches thankfully.

So other than power cleans (which aren't an option right now) the program should cover all bases?

without being bad, how the f$$k did you get to 100kg(ish) without squating/ deadlifting/ bench?( and some of the lads here would kill you for curling in a squat rack!!) and if your playing at 8 i wouldnt be too concerned with the "disco muscle" of arms get the big lifts sorted!!

get some hiit in, does your club do the 150s test?

Mellor

LightningBolt wrote: »

With the cycling it's roughly a 40k round trip daily, depending on what I'm doing that evening I may bus/drive to work. I average 3 trips a week in but with a set training schedule next 8 weeks I'll cycle 4 times a week at least. Going in I'd do it in 30 mins and coming back out it's between 40-45 mins.

I'm going to assume that your estimate of 30mins is spot on. So I'd suggest that you check the distance again.
20k in 30 minutes is very fast, 40kmph. So fast that i am 100% sure that you don't ride this speed to work.

For reference, in the tour de france cyclists hit the high 40s (the record for a mass start is 50kmph). And you have to deal with traffic and stops. I'd say you are grossly over estimating the distance, where are you cycling to/from

In terms of core work and arms (gotta do the arms although I don't think I can do them properly because we've no squat racks to do curls in) I'll do a "recovery" day on a Wednesday and Friday during lunch that'll be an easy 30min row along with a 15min core session and a quick arm session. We get longish lunches thankfully.

So other than power cleans (which aren't an option right now) the program should cover all bases?

1. Why do you need a squat rack for curls? Joke?
2. Why do you need an arm session, curls are pointless as the focus of a session. Big chest and back coumpounds also hit the arms. Focus on these.
3. Do full squats. I don't think goblet squats are a replacement for full squats. At 100kg+ you should be squating big. I doubt your "gym" as dumbbells heavy enough to do decent squats. Same might apply to DB bench. What weights do they have available?

Brian?

LightningBolt wrote: »

The gym itself isn't the greatest in terms of equipment, not even an Olympic bar but that's because it's a work gym and for H+S reasons/litigation they're not going to put nice equipment in there!

Did you ask the person who runs the gym about better equipment? My work gym recently got Oly bars and a power cage even though the company is OTT on safety. There are no more litigation issues in a work gym than a home gym, once an orientation is down its the at the persons own risk.

LightningBolt wrote: »

I'd join a better equipped gym but figure it's a waste as the only stuff I'm really missing out on is barbell benching, deadlifts and cleans. I can use an ez bar to do cleans/high pulls if I'm badly stuck.

Jaysus, the "stuff I'm really missing" is probably the "stuff" you need to be doing the most i.e. Back Squats, deadlifts, clean and press, bench etc.. I'd seriously consider a better gym if I were you.

Also in my limited understanding of rugby, aren't no. 8's monsters? In fact I googled LAwrence Dallaglio and he was 6ft 3 and 112Kg so I wouldn't be too worried about dropping weight if I was you.

LightningBolt

Mellor wrote: »

I'm going to assume that your estimate of 30mins is spot on. So I'd suggest that you check the distance again.
20k in 30 minutes is very fast, 40kmph. So fast that i am 100% sure that you don't ride this speed to work.

For reference, in the tour de france cyclists hit the high 40s (the record for a mass start is 50kmph). And you have to deal with traffic and stops. I'd say you are grossly over estimating the distance, where are you cycling to/from

You're right I google mapped the distance and it's just under 15k. Cycle from west Dublin up past the docks. Time is between 30-35mins, I've got a pretty good stretch of road 10-11k that's almost traffic light free along the N4 down to Heuston. My bike has an odometer? on it and says the journey is 18k or so. I'm gonna go with google maps here. I take it that means the speed output would be wrong too then, along the N4 I hit 44-46 once past palmerstown bypass. Anyway this is kind of irrelevant so I'll stop rambling.

Mellor wrote: »

1. Why do you need a squat rack for curls? Joke?

We need a sarcasm font or else I need to use these more...

Mellor wrote: »

2. Why do you need an arm session, curls are pointless as the focus of a session. Big chest and back coumpounds also hit the arms. Focus on these.

If I'd proper equipment I wouldn't need an arm session, by the way by quick arm session I literally mean 10mins of work.

Mellor wrote: »

3. Do full squats. I don't think goblet squats are a replacement for full squats. At 100kg+ you should be squating big. I doubt your "gym" as dumbbells heavy enough to do decent squats. Same might apply to DB bench. What weights do they have available?

Again, if I'd proper equipment I'd be doing presses, squats, cleans and deads. Right now it's not an option, 5 days of the week I won't be able to use the gym. The other 2 days are recovery days, no point paying through the nose for a 2-3 month membership that I'll barely use plus I'm moving in a few months so will wait till then to get a proper gym. Bells go to 35k.

Reason I posted originally was to see if what I was doing was the best I could do to try keep as much muscle as possible given the equipment currently available to me!!

briankeating wrote: »

Did you ask the person who runs the gym about better equipment? My work gym recently got Oly bars and a power cage even though the company is OTT on safety. There are no more litigation issues in a work gym than a home gym, once an orientation is down its the at the persons own risk.

Yeah I've asked. As it is they run an orientation for all the gear in the place, even for machine weights...

briankeating wrote: »

Jaysus, the "stuff I'm really missing" is probably the "stuff" you need to be doing the most i.e. Back Squats, deadlifts, clean and press, bench etc.. I'd seriously consider a better gym if I were you.

Also in my limited understanding of rugby, aren't no. 8's monsters? In fact I googled LAwrence Dallaglio and he was 6ft 3 and 112Kg so I wouldn't be too worried about dropping weight if I was you.

Again, it all comes down to equipment available and reasons outlined above for not joining a gym. I know I need to do it - I've done it in the past and once I move and get settled along with a lighter training schedule I'll be hitting the big lifts again. 8's would be big enough alright, I don't find any difference between me at 110-115kgs compared to me at say 102kgs, I'm fitter and I play my best when lighter.

newby.204 wrote: »

without being bad, how the f$$k did you get to 100kg(ish) without squating/ deadlifting/ bench?

That hurt my feelings. I ate a lot, lifted a lot, slept a lot too, then I'd eat some more and lift again. Pretty easy to put weight on.

Slobodan Milosevic

Again, if I'd proper equipment I'd be doing presses, squats, cleans and deads. Right now it's not an option, 5 days of the week I won't be able to use the gym. The other 2 days are recovery days, no point paying through the nose for a 2-3 month membership that I'll barely use plus I'm moving in a few months so will wait till then to get a proper gym. Bells go to 35k.


___________________________________________________________

So from this I gather you aren't really that interested in major weights.
If thats the case, then the programmes fine.

But as a rigby player, you should consider the advice from a number of posters. Weight training is a key element of performing in that sport and am surprised you are not a full gym member in a proper gym.

I presume your playing for the craic more than anything else, in which case your origional programme is OK.

SLOBO
xxx

Mellor

LightningBolt wrote: »

You're right I google mapped the distance and it's just under 15k. Cycle from west Dublin up past the docks. Time is between 30-35mins, I've got a pretty good stretch of road 10-11k that's almost traffic light free along the N4 down to Heuston. My bike has an odometer? on it and says the journey is 18k or so. I'm gonna go with google maps here. I take it that means the speed output would be wrong too then, along the N4 I hit 44-46 once past palmerstown bypass. Anyway this is kind of irrelevant so I'll stop rambling.

It's not related to the thread, but I might as well mention it.
The odometer on a bike only works if its calibrated to the correct wheel diameter (as it basically counts rpm of the front wheel). So seeing as its over estimating the distance, its also over estimating the speed, ie you didn't hit 46kmph. I'm not putting you down or anything, as that speed at 115kg would be near impossible (without a hill and the N4 is pretty flat)

Brian?

LightningBolt wrote: »

Yeah I've asked. As it is they run an orientation for all the gear in the place, even for machine weights...

That's a load of balls. If you're going to have a gym, why not do it properly?

LightningBolt wrote: »

Again, it all comes down to equipment available and reasons outlined above for not joining a gym. I know I need to do it - I've done it in the past and once I move and get settled along with a lighter training schedule I'll be hitting the big lifts again. 8's would be big enough alright, I don't find any difference between me at 110-115kgs compared to me at say 102kgs, I'm fitter and I play my best when lighter.

Fair enough. If joining a gym is not an option, work with what you have. DB clean and presses, goblet squats, DB rows, pullups, lunges, stiff leg deadlifts etc. as you already said.

LightningBolt

So from this I gather you aren't really that interested in major weights.
If thats the case, then the programmes fine.

Oh I'm itching to get back to the big lifts just can't do it for a short while hence asking if what I planned to do was about the best I could manage with what I have in the job.

But as a rigby player, you should consider the advice from a number of posters. Weight training is a key element of performing in that sport and am surprised you are not a full gym member in a proper gym.

Advice offered noted about joining a gym, as I've said just not feasible at the moment.

I presume your playing for the craic more than anything else, in which case your origional programme is OK.

Level I play at is irrelevant really but so you know it's senior.

itsallaboutheL

We both know you know this place well enough that you were well aware you were going to get berated after typing that OP.


You know what you're doing, and you know what you should be doing.