Bench Press 5x12,10,8,6,4
Squat (parallel) 5x10,10,8,6,4
Leg Press 1x6 + burnout set
Shoulder Barbell Press (standing) 4x12,10,8,8
Bent Over Laterals 3x10
Glute kick backs 2x8 (dynamic movement)
Hamstring curls 3x8
1200m run at medium fast pace for warm up
Rugby drills
30 minute game of rugby
Bench Press 5x10,10,8,8,8
Incline DB Press 3x10
BB Shoulder press 3x12
Bent Over Laterals 4x12,10,8,8 + drop set
Decline Press 3x10
Incline Chest Flys 3x12
Standing DB curls 3x12 + drop set
Forarm curls burnout set
Wrist roller x3 sets
Burnout set of dips
Squats 6x10-increasing weight for first 3 sets
Leg Press 2x8
Seated Calf Raises 3x15
Glute kickbacks 3x12
Leg Raises burnout set
12x100m at 70% speed-ab circuits inbetween
Just curious about your weights set up. Tons of volume overall there, looks like a bodybuilding set up. Even a little overkill if you ask me. Is a coach making this for you?
No, my own choice of lifts. Is it still overkill if im fine with the volume as in my body feels like its handling it? No soreness the next day btw from these workouts.
I suppose if you are recovering and enjoy it, but I like to look at training economy when planning and preparing. Especially because you’re young, you can make progress on just about anything but I’d like to see you adhere to a little bit more “athletic” set up as opposed to a typical FLEX magazine or a super high volume weights set up. If you can get results from 3x5 on back squat, why do 6 sets?
From Joe DeFranco: “When I talk about the training economy, I’m referring to choosing the exercises and training methods that give you the quickest results in the shortest possible time. It’s important to know that ALL EXERCISES WERE NOT CREATED EQUAL! For example, the deadlift is an “economical” exercise because it works a TON of muscle mass at once. Deadlifting works the low back, glutes, hamstrings, quads, forearms, upper back, and traps. This one exercise can literally take the place of a dozen less productive exercises.”
http://www.defrancostraining.com/articles/archive/articles_training-economy.htm
See what I mean? No need to have 5-6 different chest exercises in one session, etc etc. You should be able to get in and out of the gym in 45-50 minutes if you’re workin hard. Hope that made sense.
Wouldnt having a progression from this type of lifting to more athletic specific lifting give best results as far as peaking goes?
Also I get better results from 5 sets than I would 3 sets when it comes to major lifts.
Not really sure what you mean, even in GPP for example I have 5-6 lifts per session, during the first 3-5 weeks I was lifting upper/lower and would have 3-4 lifts tops per session. More is not always better my man.
What made you come to the conclusion that 5 sets gave you better results than 3? 5 sets of what? 3 sets of what?
Well last year when doing squats over a couple months I didnt make much improvement using only 3 sets. Meanwhile with 5-6 (with good recovery inbetween each set) I made better improvements. Same thing for bench press.
Gotcha well if that’s what you’re set on then keep doin your thing, but remember again more isn’t always better.
I agree with WR but if you think that workload will help you for GPP then go right ahead man. That’s still too much if you ask me. 4 sets is perfect IMO.
I do want to mention though that for like squats, deads, bench press, warm up sets are INCLUDED in the 5 or 6 sets.
Pull ups 1x10
One arm seated rows 3x10
Lat Pull Down 3x8
Pull backs 4x10
Smith Machine shrugs 4x15 + dropset
5-6 minutes of skipping (jump rope)
Box Squats 6x10,10,10,8,8,6
Hip Raises 4x12
Leg Raises 6x30 seconds continous + burnout set
rest all day
I would think the weights volume may need to come down when you start doing speed work. ATM it seems sub-max so there’s not too much CNS competition.
When do you start back with your coach??
BTW which country are you in?
That’s better.
Ya it will come down, and Im gonna start doing jump squats and cleans later on.
I’m probably starting back with him early november I’d think but will continue to work weekends myself and in the gym mostly on my own.
I live in Canada.
The first set of those 3 lifts is always with 135 and usually 10 reps to start.