T Nation

Give Me S'More

Hey guys, I’m 18 and gearing up to play rugby in college next year. I played my Frosh-Junior year in high school and received captainship my senior year but suffered a broken foot during practice. I have been training seriously for about 1.5 years.

I just finished about 8 months of the same full body workout, it was awesome and just recently did my lifts begin to stall. I had tried WS4SB before but didn’t have much success but I’m hoping that with my strength almost tripling from the last time I ran WS4SB I’ll have more success, and if nothing more it will offer me a change of pace from my full body workout.

ME Lower

Deadlift:
135x5
185x5
225x3
275x3
295x1
315x3
315x3
315x3

DB Bulgarian Squats (single leg):
40’s x 6
45’s x 6
50’s x 6

45-degree Hyperextensions:
25x10
25x10
25x8

Turkish Get-Ups:
20x5 (per side)
20x5 (per side)

ME Upper

BB Floor Press:
115x5
135x5
155x3
175x1
185x3
185x3
185x3

DB Floor Press (palms in):
45’s x 15
45’s x 10

T-Bar Rows:
45x12
55x10
70x10
90x10

superset with

Seated DB Power Cleans:
15’s x 10
15’s x 10
15’s x 10

BB Shrugs:
135x12
155x10
185x8
205x8

DB Hammer Curls:
20’s x 12
20’s x 10

DB Curls:
20’s x 10
25’s x 8

Grip / Cardio

Heavy BB Holds:
135 x 10 sec
225 x 10 sec
275 x 10 sec
315 x 10 sec
365 x 10 sec
405 x 10 sec

C2 Row Machine:
Lv. 3 – 500 m
Lv. 3 – 500 m

Turkish Get-Ups:
20 x 5 (per side)
20 x 5 (per side)

Weighted Decline Crunches:
25x10
25x10

Leg Raises:
BW x 10 + 10 sec hold at bottom
BW x 10 + 10 sec hold at bottom

C2 Row Machine:
Lv. 3 – 500 m

Stationary Bike:
Lv. 5 – 5 min

I entered my first PL competition scheduled for September 13th, I have a few goals to conquer.

Squat: I sprained / broke some of the bones in my foot during rugby a few months ago. Before the injury my squat max was around 315, I hope to get at least 315 in the comp. but my goal is 350.

Bench Press: My weakest lift, my max right now is probably 210. I hope to get at least 225 but my goal will be 240-250.

Deadlift: I have a strong deadlift but my grip sucks so I will be working on that. I hope to achieve 450 in competition.

ME Lower

Squat:
135x5
155x3
185x3
205x3
225x1
245x3
245x3
245x3

DB Snatch (focus on acceleration):
40x3
40x3
40x3
40x3

DB Lunges:
35’s x 8 (per side)
35’s x 8 (per side)
40’s x 8 (per side)

SLDL:
135x6
155x6
185x6

Dumbbell Swings:
20x20
20x20

what position do you play?
how much do you weigh?
and what are your goals?

In highschool I played Flanker(openside) but in college I’ll probably move to Center, maybe stay at Flanker.

Right now I am 5’9 and weigh 185.

I want to compete in a few powerlifting events, but most importantly I want to better my speed/endurance which is hard because I still can’t run because of the foot injury I suffered this season.

RE Upper Body

DB Bench Press:
45’s x 15
50’s x 10
55’s x 8

Hammer Grip Chin-Ups:
BWx8
BWx6
BWx6

superset with

Face Pulls:
60x10
60x10
60x10

DB Military Press:
30’s x 10
30’s x 10
35’s x 8

DB Shrugs:
75’s x 8
75’s x 8
75’s x 8

Skullcrushers:
41x15
51x12
61x10

[quote]lionsrugby12 wrote:
In highschool I played Flanker(openside) but in college I’ll probably move to Center, maybe stay at Flanker.

Right now I am 5’9 and weigh 185.

I want to compete in a few powerlifting events, but most importantly I want to better my speed/endurance which is hard because I still can’t run because of the foot injury I suffered this season.[/quote]

Flankers awesome, why would you change. Nothings better than when that 8 man comes around and you hit him so hard he doesnt get up. lol Thats the position i played.

Anyway, yes it seems like you need to get that strength way up. Good Luck playing college rugby, theres some ruff dudes

Cardio

Stationary Bike:
Lv. 5 – 5 min

C2 Row Machine:
Lv. 3 – 500 m
Lv. 3 – 500 m

Turkish Get-Ups:
20x6
20x6

Hanging Knees to Chest:
BWx10
BWx10

Swiss Ball Crunches:
BWx10
BWx10

C2 Row Machine:
Lv. 3 – 500 m
Lv. 3 – 500 m

Stationary Bike:
Lv. 5 – 5 min

ME Lower

Deadlifts:
135x5
185x3
225x3
275x1
295x1
315x1
335x1
365x1
385x1
405 x FAIL
405 x FAIL

Bulgarian DB Squats:
40’s x 8
45’s x 8
50’s x 8

45-degree Hyperextensions:
10x12
10x12
25x10

ME Upper

Floor Press:
115x5
135x3
155x3
175x1
185x1
195x1
205x1
215x1
225x1 (assisted)

DB Floor Press:
40’s x 18
40’s x 15

T-Bar Row:
45x12
70x12
90x10
100x8

superset with

Seated DB Powercleans:
15’s x 12
15’s x 10
15’s x 10

BB Shrugs:
135x12
185x10
205x8
205x8

Preacher Curls:
41x12
51x10
61x8
61x6

ME Lower

Squats:
135x5
185x3
205x3
225x1
245x1
275x1
295x1
315 x FAIL
315x1 <-- I just got really really angry and hit it

DB Snatch (acceleration focus):
40x3
40x3
40x3
40x3
40x3

DB Lunges:
35’s x 10
35’s x 10
35’s x 10

SLDL:
135x10
135x10
135x10

Dumbbell Swings:
20x20 (right side)
20x20 (left side)

RE Upper

DB Bench Press:
35’s x 15
40’s x 15
40’s x 12
45’s x 12

Hammer Grip Chin-Ups:
BWx8
BWx7
BWx5

superset with

Face Pulls:
60x12
60x12
60x10
<-- I feel these more in my forearms than rear delts

DB Military Press:
25’s x 12
30’s x 10
30’s x 10
35’s x 8

DB Shrugs:
80’s x 8
80’s x 8
80’s x 8

Tricep Pushdown:
60x15
70x12
70x12

Cardio

Stationary Bike:
Lv. 5 – 5 min

C2 Row Machine:
Lv. 3 – 750 m
Lv. 3 – 500 m

Heavy Bar Holds:
315 x 10 s
365 x 10 s
405 x 10 s
405 x 10 s

Decline Crunches w/ Twist:
10 x 10 twists (per side) + 10 decline crunches
25 x 10 twists (per side) + 10 decline crunches

Leg Raises:
BW x 10 + 10 s hold at bottom
BW x 10 + 10 s hold at bottom

Stationary Bike:
Lv. 5 – 5 minutes

ME Lower

Deficit Deadlifts (4" box):
135x5
185x3
225x3
275x3
295x1
315x3
320x3
325x3

Bulgarian DB Squats:
50’s x 6 (per leg)
55’s x 6 (per leg)
60’s x 6 (per leg)

45-degree Hyperextensions:
10x12
25x10
25x10

ME Upper

Competition Bench Press (1 sec hold at chest):
115x5
135x5
155x3
175x1
185x3
185x2
190x2

Flat DB Bench:
40’s x 18
40’s x 15

T-Bar Row:
50x12
75x12
95x10
115x8

superset with

Seated DB Powercleans:
15’s x 12
15’s x 12
15’s x 12

BB Shrugs:
135x12
155x12
185x10
205x8

superset with

EZ Bar Curls:
40x12
50x10
60x8
60x8

I’m really struggling with the 1 second pause on my chest with the bench press. The bottom portion of my bench is alot weaker than my top portion.

ME Lower

Box Squats (11" Box):
135x5
185x3
205x3
225x3
245x1
275x2
255x3
255x3

DB Snatch:
45x3
45x3
45x3
45x3
45x3

DB Lunges:
40’s x 8 (per side)
40’s x 8 (per side)
40’s x 8 (per side)

SLDL:
135x12
155x10
155x10

Turkish Get-Ups:
20x6 (per side)
20x6 (per side)