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    Registered User JeniferHa's Avatar
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    Parker's Rugby Training Log

    Starting training for rugby today, so I thought I would start a log here.

    Starting Lifts: (1rms tested)
    * Bench Press 265
    * Squat: 345
    * Deadlift: 415

    Goals:
    * Bench Press: 285
    * Squat: 365
    * Deadlift: 455

    Routine I am running is the WS4SB3 template, since it is designed specifically for athletes.

    How it currently looks:

    Monday: Max Effort Upper
    * Bench Press ME 3-5
    * Incline Dumbbell Press 2xmax reps
    * Hammer-Strength Row 4x8-12
    * Face Pulls 4x8-12
    * Barbell Shrugs 4x8-10
    * Standing DB Curls 4x8-10

    Tuesday: Dynamic Lower
    * Box Jumps 8x1-3 jumps
    * Step Ups 3x8-10
    * GHR 3x8-12
    * Hanging Leg Raises 4x10-15

    Thursday: Repetition Upper
    * Incline Dumbbell Press 4x12-15
    * Pullups 4x8-12
    * Face Pulls 4x8-12
    * Side Laterals 4x8-12
    * Barbell Shrugs 3x8-10
    * DB Curls 3x8-10

    Friday: Max Effort Lower
    * Squats ME 3-5
    * Lunges 3x6-12
    * Leg Curls 3x8-12
    * High Rep Ab Circuit 3x10-20 4 exercises
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