Routine critique

Legits

Hey just looking for some opinions on my routine:
Im 115kg and play rugby as prop Training is Tueeday and Thursday eveings. Matches are on Sauturday.

I workout during lunch breaks so dont have alot of time 45 mins max.
My current routine is:
Monday: Squats 5x5 + 3 warm ups sets. speed deadlifts 3x12. Assited chins 30kg 3x12.
Tuesday: Pendaly Rows 5x5 + 3 warm ups sets. Chest flyes 3x12. Military Press 3x12.
Wednesday: Rest. 10k cycle 100 push program. 12 sets of 17 pushups
Thursday: Deadlift 8 sets of lowering reps working up to 90% 1rep max. 3x12 fast front squats. Assited chins 30kg 3x12.

Friday: Bench 5x5 + 3 warm ups sets. 3x12 Cable row.
Sat and Sunday are generally rest days for the moment but ussually go for a cycle at the weekend.

Work sets are generally 80% of 1 rep max lifts. 1 rep maxes are below:
Squat: 140kg
Pendlay Row: 100kg
Deadlift: 170kg
Bench: 135kg

I am using linear progression and deloading when something gets sore.

Does this seem enough volume to conitnue to progress?
Main Goals are to be able to do three chin ups. Deadlift over 200kg and Squat 180kg.

Inspector Coptoor

Legits wrote: »

Hey just looking for some opinions on my routine:
Im 115kg and play rugby as prop Training is Tueeday and Thursday eveings. Matches are on Sauturday.

I workout during lunch breaks so dont have alot of time 45 mins max.
My current routine is:
Monday: Squats 5x5 + 3 warm ups sets. speed deadlifts 3x12. Assited chins 30kg 3x12.
Tuesday: Pendaly Rows 5x5 + 3 warm ups sets. Chest flyes 3x12. Military Press 3x12.
Wednesday: Rest. 10k cycle 100 push program. 12 sets of 17 pushups
Thursday: Deadlift 8 sets of lowering reps working up to 90% 1rep max. 3x12 fast front squats. Assited chins 30kg 3x12.

Friday: Bench 5x5 + 3 warm ups sets. 3x12 Cable row.
Sat and Sunday are generally rest days for the moment but ussually go for a cycle at the weekend.

Work sets are generally 80% of 1 rep max lifts. 1 rep maxes are below:
Squat: 140kg
Pendlay Row: 100kg
Deadlift: 170kg
Bench: 135kg

I am using linear progression and deloading when something gets sore.

Does this seem enough volume to conitnue to progress?
Main Goals are to be able to do three chin ups. Deadlift over 200kg and Squat 180kg.

Monday
Squats - look fine
Speed deadlift - I'd change it a bit
Instead of doing 3 x 12, I'd do 8 x 3. Your focussing on speed off the floor here, the tendency is for people to start bouncing the weight off the floor. Do 3 reps per set & let the bar come to a dead stop each time. Again, you're not timing the speed of the set, you're trying to rip the bar off the floor as fast as possible on each rep.
Assisted chins - how long are you doing 3 x 12 at that assisted weight? Try dropping down to 25kg for 3 x 8, work it up to 3 x 12, then go down to 20kg & repeat.

Tuesday
I'd start with the military press here & would probably do 3 x 8 or 5 x 5
Pendlay rows never work for me, I prefer bent over rows. Reps & sets look ok.
Chest flies grand

Wednesday
Looks fine

Thursday
Deadlifts - front squats - fine
Chins - as above

Friday - not bad

Overall, it's not the worst programme I've ever seen.

Just be aware of the following
There are no single leg movements
There are no direct hamstring targeted movements
There is no targeted core work
As a prop, you should consider getting a neck harness & doing some neck work as well as some extra traps work.

I know you're short on time but even throwing in some body weight lunges as a warm up on squat day & occasionally doing RDL instead if front squats after deadlifts and throwing in 3 x 30s planks at the e d if each day would go a long way.

What age & height are you by the way?

Legits

Thanks for the comments.
Im 27 and 6 foot 1.

The change on the speed deads makes sense what kind of rest periods should i be looking at? I take 3 mins for compund work sets and 1 min for assistance.

Sorry I hate BB rows I much prefer Pendley Rows and am using them to hit by upper back.

I have just switched to the assited chins was trying negatives before but making very slow progress just able to do one proper chin if I jump a little.

We always do an Ab circuit as part of rugby training on tuesdays and Thursdays.
Id cycle to the gym 3k and do a little warm up before lifting its ussually involves a plank or scap pushups or whatever is sore.

On the hamstrings I was hoping theyd be hit by the dealifts.

Inspector Coptoor

With the speed deads, 60-90s rest should be plenty.
Again, goal here is speed in the pull & you should be working off 50-60% of 1RM.

Deadlifts will hit hamstrings to an extent,
Depends on your form really.

As you are doing the core work, Then the only thing really missing is the single leg variation of a squat, lunge or RDL

Legits

Thanks the weight is 50%.
The core work is being done but on an adhoc basis I will make it a staple.
I really struggle at single leg work and I feel alot of it affects my knees badly.
I had previouslly used stronglifts but found the volume way too much especially in season.

I am a little worried with the lower volume. will it be sufficient to progress?

Brian?

With the speed deadlifts I'd do 8x3@ 50-60% of your 1rm. The idea being to train force generation, I'd you can maintain decent form on a set of 12 for speed deeds you're a better man than I.

You're lower back will thank you as well a you've just done heavy squats.