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workout=judge it

  • 07-12-2010 2:57pm
    #1
    Closed Accounts Posts: 86 ✭✭


    monday:
    flat barbell press 5x5
    decline d'bell press 8x3
    incline/decline/flat flys 1x12(of each)
    seated dumbell shoulder press 3x6
    lateral raises 3x8
    barbell curl 3x8
    overhead tricep extensions 3x10
    squats 5x5(heavy as possible)

    tuesday:rugby

    wednesday:
    incline barbell press 5x5
    flat dumbell press 3x8
    Flys(as above)
    Military press 3x5 superset with upright barbell row
    squats 5x5(heavy as possible)
    seated dumbell curls 3x10
    tricep pushdowns 3x10

    thursday: rugby

    friday:
    deadlift 5x5
    decline barbell press 5x5
    incline dumbell press 3x8
    pushups
    ez bar curl 3x10


Comments

  • Registered Users, Registered Users 2 Posts: 830 ✭✭✭mrpink6789


    Why do you have different reps for each exercise? What are your goals? You play Rugby so maybe it's power and strength, if so change to 5X5 for each exercise increasing the weight each workout.

    Although I'm no expert so others will prob be able to guide you better :)


  • Registered Users, Registered Users 2 Posts: 139 ✭✭Armedocr


    35 sets of chest a week? Dear lord the volume.

    Why?


  • Closed Accounts Posts: 8,704 ✭✭✭squod


    Armedocr wrote: »
    35 sets of chest a week? Dear lord the volume.

    Why?

    Hasn't copped that huge calves are now in fashion.


  • Closed Accounts Posts: 86 ✭✭BCC4LYFE


    Armedocr wrote: »
    35 sets of chest a week? Dear lord the volume.

    Why?

    looks more than it is spread over 5 days as well and its not 35 its like 28


  • Closed Accounts Posts: 1,032 ✭✭✭dave80


    BCC4LYFE wrote: »
    monday:
    flat barbell press 5x5
    decline d'bell press 8x3
    incline/decline/flat flys 1x12(of each)
    seated dumbell shoulder press 3x6
    lateral raises 3x8
    barbell curl 3x8
    overhead tricep extensions 3x10
    squats 5x5(heavy as possible)

    tuesday:rugby

    wednesday:
    incline barbell press 5x5
    flat dumbell press 3x8
    Flys(as above)
    Military press 3x5 superset with upright barbell row
    squats 5x5(heavy as possible)
    seated dumbell curls 3x10
    tricep pushdowns 3x10

    thursday: rugby

    friday:
    deadlift 5x5
    decline barbell press 5x5
    incline dumbell press 3x8
    pushups
    ez bar curl 3x10

    your shoulders are goin to be wrecked with the above, no direct back work your asking for trouble, a simple program tat might suit urself is ws4sb

    http://www.yale.edu/gradrugby/WS4SB.pdf


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  • Moderators, Recreation & Hobbies Moderators Posts: 21,901 Mod ✭✭✭✭Brian?


    Your shoulders will explode. Waaaaay to much pushing.

    This program is pants horse. Google starting strength.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • Closed Accounts Posts: 86 ✭✭BCC4LYFE


    Your shoulders will explode. Waaaaay to much pushing.

    This program is pants horse. Google starting strength.

    thats a good thing tho :confused:


  • Closed Accounts Posts: 1,032 ✭✭✭dave80


    BCC4LYFE wrote: »
    thats a good thing tho :confused:

    explode on the inside!


  • Closed Accounts Posts: 132 ✭✭chadmustang


    BCC4LYFE wrote: »
    thats a good thing tho :confused:

    Explode in a very bad way!
    No rowing/pulling.... You need to seriously cut down the volume on all that chest/shoulder jazz unless you want some major shoulder problems in the not-so-distant future!

    Give one day a week to one or two major compound lifts and throw in some assistance lifts for each.
    If you've been doing this for a while try doing two/three sets of pulling for every one set of pressing you do.


  • Moderators, Recreation & Hobbies Moderators Posts: 21,901 Mod ✭✭✭✭Brian?


    BCC4LYFE wrote: »
    thats a good thing tho :confused:

    No it most certainly is not.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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  • Registered Users, Registered Users 2 Posts: 1,453 ✭✭✭jugger0


    Terrible programme for rugby man... way too much chest and pointless accesary exercises.


    Squat
    Cleans
    Press
    Deadlifts
    Rows
    Bench press

    Those are the most important lifts for building functional strength, throw in some chin ups/pullups,push ups and some core work and your set.


  • Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    BCC4LYFE wrote: »
    looks more than it is spread over 5 days as well and its not 35 its like 28
    BCC4LYFE wrote: »
    flat barbell press 5x5
    decline d'bell press 8x3
    incline/decline/flat flys 1x12(of each)


    wednesday:
    incline barbell press 5x5
    flat dumbell press 3x8
    Flys(as above)

    friday:
    decline barbell press 5x5
    incline dumbell press 3x8
    That's 30 sets (assuming one of the 3x8 was meant to be 8x3
    That's way too much. It's not so much that 30 is too much, its that it is proportionally way too much of your resistance work, you are doing this on top of rugby training.

    your are doing chest and shoulders everyday, you are doing almost no leg work.
    You are leaving leg work to the end when it is less effective.

    For rugby, you would want bigger more powerful legs no?
    BCC4LYFE wrote: »
    thats a good thing tho :confused:

    Em, he doesn't mean explode and get huge. He means literally explode, fall apart, deyd be broked


  • Registered Users, Registered Users 2 Posts: 1,695 ✭✭✭King of Kings


    others have made valid comments on whats there and not so i'll just add to their comments :

    Why are squats last on monday? You'd be fairly tired after the other exercises and doing squats first will allow for more effort on squats which are more benefical for rugby than the previous exercises on your monday.


  • Registered Users, Registered Users 2 Posts: 487 ✭✭BlueIsland


    I am a g.a.a player and i just posting the first 8 weeks of strenght training programme i in middle of pre- season. I do these alternately four times a week. monday, wednesday, friday, sunday!This is for eight weeks. obvciously not perfect or anything but sure if it helps ya thats the main thing.
    Workout One
    Warm up- any cardio machine (5 minutes), weighted sit ups,press ups, lat pull down etc (5 minutes)

    Main compound lifts
    Squat 5x5
    Bench Press 5x5
    Bent Over Over each arm 5x8
    Push Press barbell 5x5

    Core Work- 10 minutes, 1-2 isolated exercises (flies, dumbell pullovers, raises etc)

    Workout Two
    Warm up- any cardio machine (5 minutes), weighted sit ups,press ups, lat pull down etc (5 minutes)

    Main compound lifts
    Deadlift 5x5
    Dumbell Shoulder press 5x5
    Leg Press/ Upright rows 5x8 and 5x5
    Clean Press 5x5

    Core Work- Ten Minutes, 1-2 isolated exercises (flies, dumbell pullovers, raises etc)


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