Now the Rugby Season is under way it's time to change things up with the priority leaning towards muscle maintenance and recovery using short, intense sessions utilising an Upper/Lower split with shorter eccentric phases. Rep schemes are slightly higher and performed flat out over 2 sets so there still should be room for some muscle growth. There are also 3 specific warmup sets to be used; 6x50%, 3x75% and 2x90% of working weight and I imagine it'll take me a week to get the warmup and working weight spot on, espcially on some of the new movements.

Thanks to Scott (Health4ni) for creatine this new routine for me.

Monday 5th October - Week 1, Upper 1

Movements

A1 - DB Military Press - Palms In (Tempo 2-0-x-0, Rest 90): 6x16kg, 3x24kg, 2x30kg, 12x32kg, 12x32kg
A2 - Pull Up - Grip 6" Outside Shoulders (Tempo 2-0-x-0, Rest 90): 6xBW, 3x+10kg, 2x+15kg, 12x+20kg, 11x+20kg

B1 - Flat Bench Press (Tempo 2-0-x-0, Rest 90): 6x60kg, 3x90kg, 12x110kg, 12x110kg
B2 - Incline DB Row - Elbows In (Tempo 2-0-x-0, Rest 90): 6x20kg, 3x30kg, 11x40kg, 11x40kg

C1 - Dips (Tempo 2-0-x-0, Rest 60): 6xBW, 3x+20kg, 15x+30kg, 15x+30kg
C2 - DB Curl - Standing (Tempo 2-0-x-0, Rest 60): 6x10kg, 3x16kg, 12x20kg, 12x20kg

Comments

Enjoyed the session today and managed to guess warmup and working weights about right so was also a tough one. Shoulder Press felt good and was one I possibly could have made a slight weight increase but Pull Up weight was spot on.

Happy with Bench Press as I find anything after 8 reps really starts to kick in so 12x110kg was again spot on but I think a decent effort. The Incline DB Row felt quite tough with Lats still pumped from Pull Ups and controlling the eccentric phase of Bench Press.

Arms were surprisingly hard going due to the lower rest between each set with Dips really feeling it after 10 reps but happy with 15x30kg after a little break from them and using much lower rep schemes. Biceps pumped up really quickly with the short rest intervals and the 2nd working set was pretty tough going.

sweet benching

Recovery is key as we dicussed mate, so the leg work should be interesting as I found that I just couldn't train legs and play during my illfated comeback, but I'm a good few year older than you...

simon m wrote:Recovery is key as we dicussed mate, so the leg work should be interesting as I found that I just couldn't train legs and play due my illfated comeback, but I'm a good few year older than you...

I agree, recovery is paramount. No point in breaking your balls in the gym if it does not translate into better performances on the pitch on a Saturday.

Good going Alex. Some very nice weights being moved.

@cleaver & simon: I'm hoping that the weight training prog I've given Alex results in a positive effect for his rugby. volume is lower and for this phase the reps are higher less CNS stress (that heavier weights bring). Friday's lower session isn't a standard lower session, so I'm hoping it'll be all good.

Always strong Alex Sure its going to really help you with the playing this season, I look forward to seeing how you get on!

Looks similar to the way I'm training although you're obviously making more of a concerted effort to keep your rep range higher. Personally I feel as though I need a 3rd working set, though, and I'm having no problem with recovery. May be different once you start playing, though.

Very strong session.

I'm sure I could get away with another working set but maintaining is more the priority at the moment over pure muscle building so we'll see how things progress through Phase 1.

health4ni wrote:Good going Alex. Some very nice weights being moved.

@cleaver & simon: I'm hoping that the weight training prog I've given Alex results in a positive effect for his rugby. volume is lower and for this phase the reps are higher less CNS stress (that heavier weights bring). Friday's lower session isn't a standard lower session, so I'm hoping it'll be all good.

Friday lower session - that flys in the face of common sense - what have you got him doing?

It's nothing major; Hang Cleans, some Tuck Jumps and a complex with a single DB which involves Clean & Press, Pullins, DB Swings and Goblet Squats.

simon m wrote:

health4ni wrote:Good going Alex. Some very nice weights being moved.

@cleaver & simon: I'm hoping that the weight training prog I've given Alex results in a positive effect for his rugby. volume is lower and for this phase the reps are higher less CNS stress (that heavier weights bring). Friday's lower session isn't a standard lower session, so I'm hoping it'll be all good.

Friday lower session - that flys in the face of common sense - what have you got him doing?

health4ni wrote:

simon m wrote:

health4ni wrote:Good going Alex. Some very nice weights being moved.

@cleaver & simon: I'm hoping that the weight training prog I've given Alex results in a positive effect for his rugby. volume is lower and for this phase the reps are higher less CNS stress (that heavier weights bring). Friday's lower session isn't a standard lower session, so I'm hoping it'll be all good.

Friday lower session - that flys in the face of common sense - what have you got him doing?

Scott

I asked a valid question and you post that reply.

So just have the good grace to answer and explain the reasoning and the exercises.

mmm I bolded "Friday's lower session isn't a standard lower session", but it didn't show up very well in the quote so I suspect you missed it.

It's 4 sets of Oly lifts (4-6 reps) supersetted with plyos. Then some full body conditioning work. I can't see that interfering with game day as there's not enough eccentric work to cause much muscle damage (Oly lift for sure). It should actually be a shorter session too. I would never give heavy deadlifts and squats (nor eccentric leg work) a day before game day.

health4ni wrote:mmm I bolded "Friday's lower session isn't a standard lower session", but it didn't show up very well in the quote so I suspect you missed it.

It's 4 sets of Oly lifts (4-6 reps) supersetted with plyos. Then some full body conditioning work. I can't see that interfering with game day as there's not enough eccentric work to cause much muscle damage (Oly lift for sure). It should actually be a shorter session too. I would never give heavy deadlifts and squats (nor eccentric leg work) a day before game day.

Thanks for the reply.

Interesting approach as most players would look to do ball skills the day before a match and perhaps a light run just to ease off.

What benefits do you anticipate from doing this the day before?

Sure, and maybe if Alex was a professional then that would make sense to do ball skills, but the prog Alex wanted was a physical training one. I'm hoping that it'll improve Alex's fitness, maintain strength, and prepare his body for explosive work the next day.

Tuesday 6th October - Week 1, Lower 1

Movements

A1 - Squat (Tempo 2-0-x-0, Rest 180): 6x60kg, 3x90kg, 2x110kg, 11x120kg, 11x130kg

B1 - Deadlift (Tempo 2-0-x-0, Rest 120): 6x60kg, 3x90kg, 2x110kg, 8x120kg, 8x130kg, 8x140kg

C1 - 1 Leg Standing Calf Raise (Tempo 1-3-x-1, Rest 60): 6xBW, 8x50kg, 8x70kg, 15x50kg

D1 - Decline Sit-Up & 1 Arm DB Press (Tempo 2-1-x-1, Rest 60): 3xBW, 8x16kg, 6x16kg, 6x16kg

Comments

A bit more guess working required for rep ranges this evening but didn't work out too badly.

Not done conventional Squats for over a year so my form was a bit iffy at times and wasn't helped by having a bit of tightness in my right hip after the injury there. Hopefully form should come back fairly quickly.

Deadlifts didn't feel too bad I guess and I did manage good speed off the floor and noticed that keeping my down through the movement helped. It's never going to be a movement I'll particually get on with but will graft away.

Didn't guess weights so well with Calf Raise on the first working set but 2nd and 3rd were about right.

Decline Sit-Up left me with Lower Ab cramp after the first set which I tend to get when dehydrated so dropped reps to 6 for the other sets. It had been hot where we I was working today so probably didn't help despite getting in quite a bit of water.

Good work Alex. What do you think of the ab exercise? Nasty isn't it!

btw the deadlifts temps should be: 11X1

That's my mistake for leaving 20X0 in. Basically, controlled down, but fast'ish. Re-set the grip and body position and power back up for another rep.

It's deceptively hard but a pretty good one. I had the same cramp after Rugby on Saturday while trying to put on some socks so it's definately a hydration issue which can easily be sorted.

Alex wrote:It's deceptively hard but a pretty good one. I had the same cramp after Rugby on Saturday while trying to put on some socks so it's definately a hydration issue which can easily be sorted.

Are you getting enough potassium to balance all the sodium that you will be consuming as bicarb?

cleaver wrote:

Alex wrote:It's deceptively hard but a pretty good one. I had the same cramp after Rugby on Saturday while trying to put on some socks so it's definately a hydration issue which can easily be sorted.

Are you getting enough potassium to balance all the sodium that you will be consuming as bicarb?

I don't supplement Potassium but eat a good amount of meat, spinach, broccolli and peas which are fairly good sources. Perhaps with being more active and with the sodium levels I should add in a supplement?

Alex wrote:

cleaver wrote:

Alex wrote:It's deceptively hard but a pretty good one. I had the same cramp after Rugby on Saturday while trying to put on some socks so it's definately a hydration issue which can easily be sorted.

Are you getting enough potassium to balance all the sodium that you will be consuming as bicarb?

I don't supplement Potassium but eat a good amount of meat, spinach, broccolli and peas which are fairly good sources. Perhaps with being more active and with the sodium levels I should add in a supplement?

According To The National Academy Of Sciences, here’s what your body "Actually Needs":

Potassium 4700 mg's
Sodium 1500 mg's
Calcium 1000 mg's
Magnesium 420 mg's
Manganese 2.3 mg's
Iron 8 mg's

So if you bang in a big hit of sodium in theory you need a good amount of potassium to balance it.

certainly is a good point. It's one reason why I use the pHour salts which has potassium bicarbonate in it. Avocados are a great source of potassium too and I tend to eat one a day. Good fats, chlorophyll and fibre also. A great fruit to eat.

health4ni wrote:certainly is a good point. It's one reason why I use the pHour salts which has potassium bicarbonate in it. Avocados are a great source of potassium too and I tend to eat one a day. Good fats, chlorophyll and fibre also. A great fruit to eat.

I use ALKACLEAR which is a little cheaper. It gives a 2:1 ratio in favour of potassium. It only has potassium, sodium, and magnesium.

buy 3 get 1 free here

Yep, looks good. Never used it mind you. I get trade prices you see from energiseforlife etc.