iplayprop's Rugby offseason training diary

[iplayprop]

ok so im going to be lifting weight's alot more seriously this off season then I did the last, simply because I want to gain some strength for U18 and maybe make the U17 provincial team.

anyways today was my first work out under this plan, Im working out three days a week and doing cardio on the other days

Tuesdays Workout

Squat 185(2X5) I was working on the form and I think im going to bump it up 20-30 pounds next week as this was to easy, it was on the Smith thing because I had no one to spot me today, do you think that it will affect the weight that I can lift off the Smith?

Leg Press 350(1X20) I have to bump this up about ten pounds because I was strugling on the last few.

Hips: Ab-130(1X20) Ad-140(1X20)

Abs 130(1X20)

Calves 405(2X10)

tomorrow is my chest day so I will post on that. one thing I would like to say is that I dont want to gain anymore weight, as in fat, so I will be eating High protines, and losts of cals on my workout days, and then just eat healthy on my cardio days

[Vengeance]

I really like the fact your doing assitance with hips and abs, but what about some lower back?

[Cammo]

Originally Posted by Vengeance

I really like the fact your doing assitance with hips and abs, but what about some lower back?

I think this is just his leg day - I'm hoping he's got some deads on back day.

[CraigC]

Originally Posted by Vengeance

I really like the fact your doing assitance with hips and abs, but what about some lower back?

Bump, I would throw in some stiff legged deadlifts. They hit the lower back as well as the hammys. Do 1-2 sets of 8-12.

As far as squating on the smith its a different motion than bb squats. Stick to squating with a bb rather than smith. If you don't have a spot set the safety bars on your power rack so that if you fail you can drop the weight back on them.

[CraigC]

Originally Posted by Cammo

I think this is just his leg day - I'm hoping he's got some deads on back day.

Except for the lower back bit he is following John Pinders basic routine. That routine calls for accessory lower back work on leg day.

The lower back is then hit again on back day with 2 sets of heavy deadlifts and another 1-2 sets of accessory work. I always worked legs on Monday and back on Friday so there was plenty of time between the two.

[jlozan84]

Posterior work is great on squat day as well as back day (assuming they are far enough apart). Pullthroughs, GMs, SLDLs, Hypers, etc.......

Squats on a smith are terrible......very unnatural, and well - just sh!tty. If you can't get the last rep, just drop it, I'm sure most of us here have done it. I know I have a few times......always attracts some attention

[union]

Smith machine squat gave me great strength. You just got to know how to use it. I did it for a period o 2 months and my squat jumped from 125kg to 150KG.

Free squat is always better, but sometimes its a nice change to do smith.

[iplayprop]

I knew the bb squats were much better for you and now I have my buddy working out with me so I do have a spoter. I did do Posterior work yesterday but I forgot to put that in.

Wensdays Workout

Wide Grip Bench 125(2x6) Chest is by far my worst point and I will be working hard to get my chest stronger.

Hammer Grip db press 25(2x12) This was to light so I think im going to bump it up 5 pounds next week

Tricept Pushdowns lvl 4 (on the cybex)(2x20)

db side laterals 12(2X10)

db front raises 12(2X10)

Bent over chest flys 20(2X20)

well guys Im tired and Im going to be hitting the sack. Tomorrow is some HIIT for me.

The one question I have is this, Im going to be playing rugby 7's for my high school, sign ups this friday, I cuse I could count the once a week practice my cardio?

[STUK ina RUT]

The one question I have is this, Im going to be playing rugby 7's for my high school, sign ups this friday, I cuse I could count the once a week practice my cardio?

Definately count your practice as cardio, your running up and down a field aren't you.

[iplayprop]

Fridays Workout

Dead Lifts 125 (2X5) I need to add on about 15-20 pounds

Abs 130(2X20)

Rows lvl 10 on the cybex (2X8)

Reverse grip narrow grip pull downs lvl 8 on the cybex (2X8)

Hammer Grip Curls 20( 1X12, 1X8)

db curls 20 (1X12, 1X8)

[iplayprop]

ok so today was leg day for me

Mondays Workout:

Squats 205 (2X5) I guess i could add a good twenty pounds more, but im going to see how this goes next week

Leg Press 360 (1X20) I should bump this up another 10 next week

abs 130 (2X20)

Hips ab- 140 (1X20) ad- 140 (1X20)

Calves 405 (2X20)

so tomorrow is my first sevens practice, looks like im going to tired after that

[warri0r87]

i like the fact that your doing calves, or just legs in general. such an avoided group of muscles . and keep up the work, increase that chest strength, its important and will help! plus its asthetic .

also are you doing hips-abs because you are a kicker? or u just doing them for abs? from what ive been told, haven't had a chance to test it out yet as i'm not kicker, but hip-flexors are suposed to b primary for kicking power. anyone know anything about this?

[iplayprop]

no i dont kick, im doing the just for the hell of it really. But I guess it will help with my drop kick, which i might be able to use if it gets good enough.

Well I had sevens today, lots of running, pretty fun, kinda sore from doing hills.

[warri0r87]

Originally Posted by iplayprop

no i dont kick, im doing the just for the hell of it really. But I guess it will help with my drop kick, which i might be able to use if it gets good enough.

Well I had sevens today, lots of running, pretty fun, kinda sore from doing hills.

so far i would say your doing pretty good. good stats by the way!

and goodluck with 7's. i haven't had the pleasure of trying this yet! i was suposed to play in the A-side for my university games but i had to jump-out...i'm broke and all :P. lol

when do ur games start for 7's?

[iplayprop]

i think we have just one turny, and where done for the winter.

Today I did hills again and my legs kill, but rugby is so worth it

I missed chest day yesterday so im going to make it up on the weekend if I dont have work. deads tomorrow, looking to add about twenty more pounds to it this time around.

[warri0r87]

Originally Posted by iplayprop

i think we have just one turny, and where done for the winter.

Today I did hills again and my legs kill, but rugby is so worth it

I missed chest day yesterday so im going to make it up on the weekend if I dont have work. deads tomorrow, looking to add about twenty more pounds to it this time around.

just one tourney? seems a bit disapointing .

and your right, rugby is worth it. i'm going to go into my pre-season training soon, kinda doing it now even though i finished a month ago.

isn't rugby a winter sport though? i know it is here in aust.

[iplayprop]

umm for us high school starts training in about feb. then we have games in april/may/june, my clue starts training in june and we have games in july/august, thats for fifteens anyways

Fridays Workout:

Dead Lifts 155 (2X5)

Abs 130(2X20)

Rows lvl 10 on the cybex (2X8)

Reverse grip narrow grip pull downs lvl 10 on the cybex (2X8)

Hammer Grip Curls 20( 2X12)

db curls 20 (2X12)

[iplayprop]

Mondays Workout

Squats 240 (2X5)

Leg Press 365 (1X20) I should bump this up another 10 next week

abs 135 (2X20)

Hips ab- 145 (1X20) ad- 145 (1X20)

Calves 405 (2X20)

[STUK ina RUT]

Leg Press 365 (1X20) I should bump this up another 10 next week

Take it on up to 410, you got it in you

[iplayprop]

410 eh, not sure if I can do that, maybe 390, but I will give it a try next week