Linear Progress or 5/3/1???

[miked96]

Ah! A friendly reminder.

-With all the work your getting running, pushing the scrum sled, etc. This is what I would do.

-Focus on the core lifts. Your energy needs to go into playing your sport.

-I would do my lower on Thurs or Friday, depending on Saturday match, and my upper on Sunday.

Lower:
Squat 3x5 (linear progression, get all sets of three add 5 pounds next week)
Pendlay Rows 3x5 (same)
Power Shrugs 1x5 (Pyramid up to one set of 5)
This is a power shrug.
http://www.youtube.com/watch?v=BRpvaTP8ez4

Every third or fourth week:
Squat 3x5
Deadlift 1x5 (pyramid up to one set of five. example if 397 is your goal weight.
132x5
220x3
308x3
397x5


Upper:
Paused Bench 3x5 (same as squats)
Close grip bench 2x5 (same)
Incline Press 1x8 (one work set, increase each week)
Dips 3x10
Chins 3x10

[The families cat]

Originally Posted by miked96

Ah! A friendly reminder.

-With all the work your getting running, pushing the scrum sled, etc. This is what I would do.

-Focus on the core lifts. Your energy needs to go into playing your sport.

-I would do my lower on Thurs or Friday, depending on Saturday match, and my upper on Sunday.

Lower:
Squat 3x5 (linear progression, get all sets of three add 5 pounds next week)
Pendlay Rows 3x5 (same)
Power Shrugs 1x5 (Pyramid up to one set of 5)
This is a power shrug.
http://www.youtube.com/watch?v=BRpvaTP8ez4

Every third or fourth week:
Squat 3x5
Deadlift 1x5 (pyramid up to one set of five. example if 397 is your goal weight.
132x5
220x3
308x3
397x5


Upper:
Paused Bench 3x5 (same as squats)
Close grip bench 2x5 (same)
Incline Press 1x8 (one work set, increase each week)
Dips 3x10
Chins 3x10

thanks alot mike ill definately give it a try

[miked96]

-No problem. If your not recovering well then drop some of the work sets. Nothing wrong with doing a set of five and calling it a day. Especially when you have tournaments or a heavy week of practice.

-Thats the reason to only deadlift every couple of weeks. It can be hard to recover from with all the demands of your sport. Your hitting the muscles with the squats, rows, and chins so it will go up.

-Just be consistent and you will get stronger.

I should have asked, what position do you play? I played flanker and second row. Tried inside center but I was too slow.

[The families cat]

Originally Posted by miked96

-No problem. If your not recovering well then drop some of the work sets. Nothing wrong with doing a set of five and calling it a day. Especially when you have tournaments or a heavy week of practice.

-Thats the reason to only deadlift every couple of weeks. It can be hard to recover from with all the demands of your sport. Your hitting the muscles with the squats, rows, and chins so it will go up.

-Just be consistent and you will get stronger.

I should have asked, what position do you play? I played flanker and second row. Tried inside center but I was too slow.

I play Rugby League. 2nd row/centre but can go prop if theres injuries or not enough subs for props to roll on roll off. When i played union I played Backrow/centre though.

[HudSOnFrAnk]

I think your right about trying to fit that much lifting volume with as much running you are doing. You must be one in shape dude! Hitting and running for that long is definitely tough....