I've been using WS4SB and have been making good progress. Not strictly a skinny b, but I like the program and it works. Recently hit a deadlift, front squat and dumbbell press PR. Figures are:
Deadlift: 190kg (418 lbs) x 1
Front Squat: 100kg (220 lbs) x 1
Dumbbell Press: 38kg (83 lbs) x 5
@87 kg (191 lbs) - 15%bf (using calipers all over)
the progress is steady and I am breaking one PR every week.
My Problem is now I start Rugby training and am not sure exactly how to program it in. Training is twice a week and obviously there is match day.
My initial thoughts below are:
Monday - Rugby Training
Tuesday - Push
Wednesday - Rugby Training
Thursday - Pull
Saturday - Rugby Match
Sunday - Lower Max Effort
I assume the dynamic work/hypertrophy for legs will come through training and match days (lots of sprinting). On the Push or Pull day I intend to do one max effort lift and the rest high reps.
What are your thoughts? This is not for rugby players only, it's for everyone to answer.
Not sure how helpful it will be but here is my diet. Won't be changing it as I would like to improve my conditioning/comp which will in turn help my performance.
7am Oats and Whey 50/nil/60
12pm Chicken, Veg and Mixed Nuts 50/20/nil
3.30pm Lamb/Beef Veg and Mixed Nuts 50/20/nil
7pm PW shake Whey and Maltodextrin 50/nil/100
10pm Chicken, Rice 50/nil/60