Red Beards Gym Junkie Rebirth.
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[quote name='Milk']<br />
Ha, yeah it is funny when you get nutrition or exercise advice from someone who clearly doesn't use it. However, I'm sure you look like you know what you're doing.<br />
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Another possible career change on the cards?<br />
[/quote]<br />
I need the extra hours because Ive just bought a house. -
Wednesday.<br />
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Warm Up: Row.<br />
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Stand BB Press 60/5 70/5 80/5 80/5 85/5<br />
Seated Calf Raises and Stand BB Curls.<br />
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No Abs.<br />
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Managed to pinch a nerve in my neck/trap. Old scrummaging wear and tear (from having to play loosehead) rearing its ugly head again. -
Friday<br />
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[b]Weights[/b]<br />
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Squats (80% of Mondays top weight) 5X5<br />
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Bench Press 100(5) 120(5) 130(2)<br />
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Deadlifts 100(5) 140(5) 160(5) 180(3)<br />
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Followed by half an hour of one one one scrum practice with a wily old Swamp Fox prop in the fitness class room.<br />
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Awesome session! -
Good lifting there Red.<br />
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Thinking of incorporating dead lifts into my routine now, but never had any instruction in how to do them so a bit nervous of fucking my back up. -
Go to [url="http://www.rugbysmart.co.nz"]www.rugbysmart.co.nz[/url] and log onto the inseason training programme. Click on the video clip for BB Squat/Deadlifts on one of the weights days and you will get a vid of squat and then deadlift technique
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Like RB says - that is a good site. <br />
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Also, start out with really light weights to make sure your technique is good. Get side-on to the mirror and make sure it looks like the video from 1st rep to last, because when you're farking tired you'll bend your back and then you WILL fuck it up! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> -
Cheers Gents!
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Absolutely essential. If you have to drop weight to make sure you go right from first to last, then do it. If you find you can do your usual number of reaps easily with the lower weight, its simple enough to increase your reps <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /><br />
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I'm using only about 30kg because that's all I have available, but I do sets of 20-25. I'm mighty shaky by the end of 2 sets of that I can tell you <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> -
Thursday<br />
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Squat 140(5), 150(5), 160(3), 140(5) plus leg ext, ham curls, calves and crunches.<br />
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Trained like a dog, need to warm up, sleep and eat better. The burgers and rum overdose of the weekend are still affecting with the body. -
[quote name='Red Beard']<br />
Bench 60(10) 100 (5) 120(2) 130(5) 120(5), 100(10), [/quote]<br />
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:nta Interesting progression that - I assume you did to failure, but was backing up with the 120x5 part of the plan? Or did you not rest long enough on the upward leg?
