No.13's training.

Game on saturday - lost. Barrel of ****e, had to come off after 70mins to go to A&E to have my ear-lobe stitched! Nasty stuff. Been pretty stiff last couple of days.

Max effort upper body today.

Barbell Bench
Bar x 10
50 x 8
70 x 6
85 x 5
95 x 3
105 x 3 << Just. Have managed 105x5 just before Xmas and so ideally would like to beat this. 102.5 x 5 next week.

DB Incline Bench (2x Max)
25 x 18
25 x 15

DB Row / Rear Delt Flyes Supersets
1) 30kg x 8 / 6.25kg x 10
2) 30kg x 8 / 6.25kg x 10
3) 30kg x 8 / 6.25kg x 10
4) 30kg x 8 / 6.25kg x 10

Absolutely knackered at this point.

DB Shrugs
30 x 10
30 x 10
30 x 10

DB Curl
15kg x 10
15kg x 10
15kg x 8

Time: 57mins

Elbows feeling very sore!

Sounds like you had a hard game on saturday!
Nasty about your ear. Hope its not too bad!
I'm always, almost having my ears torn off playing flank.

I'm still suffering from saturday as well. Hoping to put in a session tonight, but i'm probably going to be making my 1st team debut on saturday.

Good luck with the training. Its good that you keep up with it, even when feeling crap! I need to get that willpower back.

Cheers Tom.

Absolute fantastic session tonight. Was dreading it due to being a "bit" hungover and lacking sleep, was even contemplating skipping it, but no, I couldn't. So I took full dosage of MP's Pulse, 20g, with a banana pre-workout.

Lifts as follows:

Squat
50kg x 8
60 x 8
75 x 3
85 x 3
95 x 3
105 x 3 <PB!! Chuffed with this, and it felt good. I usually feel as if my back is rounding but felt solid today so I did abit more...
112.5 x 1 << PB!! Last time I had anything over 105kg on my back was last summer, where I got 110kgfor 1 and that was slow. This just shot up.
120 x 1 << PB!! 120 is a big milestone for me and im as happy as a pig in ****!
125 x 1 << PB!! Pushed myself a little bit more, depth was even lower than the previous lift, but my core didn't feel as tight, but I got it up nonetheless

DB split squats
15kg x 6
15kg x 6
15kg x 6

These were absolutely shattering, weight remained the same as of last week. Quads pumped to hell.

SLDL
70kg x 10
70kg x 10
70kg x 10

Very tired by point.

Ab Circuit.
Sprint Sit ups - 10
V ups - 10
Toe Touches - 8
Hip Thrusts - 10

2nd Set
Sprinter Sit Ups - 10
V ups - 5
Toe Touches - 3
Hip Thrusts - 10

Shattered. The ab circuit really finishes me off, but I'm made up with my squatting. 1RM are now 125/110/140, 375 total, aim is 400 before summer .

Rugby training tomorrow night, let's hope Upper body on friday is as productive!

4 PB's in the space of 20mins or so, fantastic!

Couldn't get to rugby training tonight and found myself just arsing around the house so decided to bring tomorrow's Upper body session forward to tonight. Lifts as follows:

DB Flat Bench
15kg x 12
25kg x 8
32.5kg x 12
32.5kg x 10
32.5kg x 8


Chinup / Rear Delt superset
1) BW x 8 / 6.25kg x 12
2) BW x 8 / 6.25kg x 12
3) BW x 4 / 6.25kg x 12
4) BW x 5 / 6.25kg x 12

1-arm DB Shoulder Press
20kg x 10
20kg x 10
20kg x 10
20kg x 10

Reverse BB Shrug / Hammer Curl Superset
1) 50kg x 10 / 15kg x 10
2) 50kg x 10 / 15kg x 10
3) 50kg x 10 / 15kg x 10

56mins. All weight and/or reps up on each exercise bar those sodding chinups! Must do better next week...

For those interested, diet has been posted in the D&N section >  Here

Good squat pb. How much lower did you go with 125? 140kg soon?

Hey jack, I'd say 120 was about parallel, but didn't take much of a rest time, hence why it felt so difficult. 125 well below parallel so was pretty chuffed. Would have been much prettier had I missed out 120.

I would absolutely love 140 by september. I break up from Uni next week, and have 3 weeks of erratic training and fieldcourses. As of 21st April however I have little in the way and so would like to hit a 140squat, 120 bench, 160 dead by the time the new semester starts. 420 total would be very nice! 500 by Xmas 2010 would make me happy.

Here's Mondays ME Upper Body Day:

(Tbh, I wasn't expecting much as I'd had some sort of 24hr bug on the saturday, felt better by sunday and normal on monday so I thought I'd go ahead with lifting.

BB Bench
50 x 8
75 x 5
82.5 x 5
92.5 x 5
102.5 x 4 << Had nothing left in me
102.5 x 2

Incline DB Bench
25kg x 20
25kg x 15

DB Row / Rear Delt Flyes Supersets
1) 30kg x 10 / 7.5kg x 8
2) 30kg x 10 / 7.5kg x 8
3) 30kg x 8 / 7.5kg x 8
4) 30kg x 8 / 7.5kg x 8

DB Shrugs
30kg x 12
30kg x 12
30kg x 12

DB Curls
15kg x 12
15kg x 12
15kg x 10

Time: 70mins! God know what happened, time got away from me! But wasn't as bad a session as I was expecting

Been mega busy with Uni work this week, diets been ****e, rest non existant. Lowerbody training tonight, repetition upper body last night:

DB Bench
15kg x 12
25kg x 10
32.5kg x 14
32.5kg x 10
32.5kg x 8

Chinup / Rear Delt superset
1) BW x 10 / 7.5kg x 10
2) BW x 8 / 7.5kg x 10
3) BW x 6 / 7.5kg x 10
4) BW x 6 / 7.5kg x 10

1arm DB Press
22.5kg x 8
22.5kg x 8
22.5kg x 8
22.5kg x 8

Reverse BB Shrug / Hammer Curl Superset
1) 50kg x 10 / 17.5kg x 8
2) 50kg x 10 / 17.5kg x 8
3) 50kg x 10 / 17.5kg x 8

Time: 55mins.


Still not sure on the ol'reverse shrugs, trying to work on technique.

Well done on the PB's mate. Your showing some good consistency with the training too mate.

Cheers ste, consistency hasn't been too bad, but would like it to be better, especially with my sleep patterns and diet

Anyway, tonight > legs...

BB Squat
50 x 5
50 x 5
50 x 5 (just experimenting with different stances!)
70 x 3
85 x 3
100 x 3
110 x 3 <<< PB!!! Zooom, well chuffed. Last week I thought my 1RM was 110, smashed that, and managed to triple 110. Amazing how good a PB makes you feel
90 x 3

So happy my squats are finally progressing! Unfortunate that my bench seems to be going in the opposite direction however.

DB Split Squats
17.5kg x 6
17.5kg x 6
17.5kg x 6 << These were a nightmare trying to keep my balance, pretty difficult

SLDL
60 x 6
70 x 8
70 x 8
70 x 8 << Going to try and use the 15kg plates next week for added ROM, struggling to feel it in my hammies.


Ab Circuit.
Sprint Sit ups - 10
V ups - 10  <<< Glad I train at home, I look like a total dick doing these
Toe Touches - 9
Hip Thrusts - 10

2nd Set
Sprinter Sit Ups - 10
...

Abs fried, knackered, that was enough
Time: 55mins.

Right, back home now.
10days of trekking through North Wales was abit of a ****ter, good cardio though I guess. Food was rubbish, sleep was non-existent, alcohol was present....

Time to get things back on track.

This week will be abit different, bit of a split, nothing majorly intense, high reps as I concentrate on getting my diet back on track and put some weight back on! I farted around with some benching today, but nothing worth of mentioning.

As from the 20th, I'll go back to WS4SB and change around some of my lifts.

On ME day my main lift will change to close-grip bench, with the assistance exercise being weighted pushups. DB Row will change to BB Row.
DB Curls change to Seated Hammer Curls.

ME Lower body day, the only change will be split squats which are to be replaced by walking lunges.

Repetition upper body will see flat DB bench change to incline, 1arm Shoulder Press to Military Press, and finally I'll also include some grip work too towards the end of the session.

Ill do this for 4weeks and make some more changes then.

Last night was my first proper session in 3weeks. I had to stop midway as I thought I was going to pass out during the supersets, felt totally **** but even more determined to get back to some sort of structure.

CG Bench
50 x 5 x 3
60 x 5
70 x 5
80 x 5
90 x 4
92.5 x 3  << First time I've ever done reasonably heavy CGBP, so was trying to find my starting point.

Weighted Pushups +10kg
x 20
x 17

BB Row / Rear Delt Flye Superset
1) 60kg x 6 / 10kg x 8
2) 60kg x 6 / 10kg x 8
3) 60kg x 6 / 10kg x 8
4) 60kg x 6 / 10kg x 8

BB Shrugs
60kg x 15
60kg x 15
60kg x 15
60kg x 15

Seated Hammer Curls
10kg x 15 x 4

Not a particularly fantastic session but it's a start. Diet has been back on track too for the last couple of days.

Loving the journal mate. Especially with you playing rugby. Ill be starting in July for pre season for the first time ever lol. Im pretty nervous and trying to put some size on so i dont get roughed up too much lol. Anything i should expect or be ready for? Pranks/type of training in pre season/what they will show me first because iv never played before/Will i train with everyone else straight away? Any advice would be great.

Keep up with journal mate as im watching with great interest :)

Cheers for the kind words Ste.

What club/level are you gunning for? My first piece of advice wouldn't be to worry too much about size if your playing at an amateur level. You look a decent size so hopefully at some point your strength should match that too! Pre-season will generally be endurance fitness/touch rugby for the first few weeks so don't worry about getting roughed up Then training generally moves to more specific training, handling, skills, tackling, conditioning and other anaerobic work.

Most new guys (me included, I took up rugby quite late compared to most), concentrate too much on weight work, but some of the best players I know/play with barely touch weights at all, they're fast, skillful and fit. If you can outsprint your opposite man, you don't need to be 15/16st . Also begin able to last the whole 80mins at a decent pace will make you a valuable asset depending on what level you play at. Again, you can be big and strong but if you knackered by 60mins, your pretty much screwed for the last 20, because you'll be hurting big time! If you can continue make the hard yards and pop up in support for the whole game, or have it in you to sprint at full tilt in the 75th minute when everyone else is knackered, you'll have an edge over others. I've played at my club for the 1st team, all the way to the 5th team, and I'd say the most notable diffeh difference, strength, a little difference, but fitness in the last 20/30mins seems to be what sets the teamsrence between the top 3 teams in the fitness. Size wise, not muc apart.
What position are you going for by the way? If you have an idea that is.

Obviously all clubs have their characters and personalities but I wouldn't worry too much about any pranks etc, not during pre-season anyway! Most clubs would be thankful for fresh faces and additional numbers so just enjoy it

If you have decent hand/eye co-ordination or play football, or other sports it should come abit easier. But all clubs welcome new players at any age, any level, just so long as they want to learn and listen. Again, depending on the club, you'll get a wide variety of people at pre-season. We generally get all the old Vets down who love the endurance stuff and put the younger lads to shame, but then tend to dirft off once the handling and skills bit start so don't worry about being thrown into the deep end, give it a month and you'll find your place . Plus, not all payers attend pre-season so think of it as a way to get to know other people and get a head start over others.

Sorry for rambling, hope it makes sense and helps!

Nice post mate and thanks for all the answers.
The club is West Leeds RUFC, and its an amateur team playing in the yorkshire division 3.

As for fitness im on a heavy bulk at the moment but can get my fitness up pretty well when i need to, so soon enough i think i will do some hill sprints with my mate and rowing, doing it 1 minute fast and 1 minute slow and maybe some jogging for 60 - 80 mins to get used to it.

Hand eye coordination is pretty good, i can pass the ball well and pretty good at kicking too, drop kicks etc.

As for what position i dont have much of an idea, but being a light weight it would probably be as a back, maybe full back or possibly wing or just outside centre????

Thanks again for all the info mate, i cant wait at all to get training lol. :)

WS4SB is the daddy. Intense but excellent. I put 25kg on my squat in 8 weeks although I was using bands as well.

Keep at it and you'll see great gains.

Been a busy last couple of days! Uni, work, illness, but have managed to train though! i'm not slacking.

Will update either tonight or tomorrow morning.

Ste, after a couple weeks of training, you'll have more of an idea where you'd like to play hopefully, as will the coach. I read your off to Indonesia for 3weeks, nice way to prepare for preseason .

Right, on tuesday I trained legs, then thursday was upper body, went out for a few drinks thursday night then woke up Friday feeling **** - severe manflu I think which escalated as the day went on. Saturday, and I was bed bound, no sleep, little food and had to cry off from Rugby (last league game of the season!). So wasn't in a good mood. Feeling better today but won't tempt fate and will leave next session until tomorrow.

Anyway, lifts...

BB Squat
50 x 5 x 3
60 x 3
70 x 3
85 x 3
95 x 3
105 x 3
60 x 12

**I'm chasing 110 x 5, pb is 110 x 3 which was done a few weeks ago, but I'm desperate to try and make my squat more respectable.

Walking lunges / BB Calf Raise Superset
10kg x 10 / 60kg x 20
10kg x 10 / 60kg x 20
10kg x 10 / 60kg x 20

SLDL
70kg x 8
70kg x 8
70kg x 8

Ab Circuit:
Sprinter Situps > V-Ups > Toe Touches > Hip thrusts > Repeat.
10, 10, 10, 10.... 90 secs rest, 12, 0, 0, 0

Average session.


Repetition Upper Body.

BB Bench (this was meant to be DB Incline, but  my adjustable DB's were being used by a mate).
<90sec rest between sets)
60kg x 25
60kg x 10
60kg x 10

** Was hoping for far more to be honest!

Chinups / Rear Delt Flyes superset
BW x 6 / 10kg x 8
BW x 6 / 10kg x 8
BW x 6 / 10kg x 8

** Only did 3 sets due to time constraints, pretty pissed off with my chinning ability though.

Military Press / PP
50kg x 8
50kg x 5+3
50kg x 4+4
50kg x 4+4

** Not happy with this either. I was keeping rest periods pretty low, but my pressing seems to have dropped nearly 10kg over the last couple months. ****ing ****.

Reverse BB Shrugs / EZ Curls Superset
50kg x 12 / 22.5kg x 15
50kg x 12 / 22.5kg x 15
50kg x 12 / 22.5kg x 15

40minute session. But wasn't entirely pleased. Really want to progress on all my lifts, but having been ill the last couple of days I'm not very optimistic! I'm planning on entering the MT shapeup comp too, so going to have to pull my finger out

Ah i see you are entering the competition. Well...good luck on this im sure you will be even more motivated to try and win the £100 of supplements you could get :)