Im a rugby player, prop 5’7 at 102kgs, 15% body fat at 17. im currently trying to lean down to around 97kgs before i start to bulk up from the 10th of november till mid february.
current lifts
Bench-90 kgx3 (200lbs)
Deadlift 150kg x2 (330lbs)
squat 170kg x3 (370lbs)
goals
300lbs+ bench
420lbs+ deadlift
520lbs squat
any help and tips are welcome
24/10/11
weight is in kgs
Deadlift 5x2 40/80/120/140/150x1
Flat bench 4x10 50/60/70/80x6
incline db bench 3x10, 25/30/32
1x max reps 25 x 13 reps
DB rows 4x10 32/35/38/45x7
seated rows 2x10 10/11*
1xmax 8x17
superset russian twists 3x10
sit ups 3x10
side bends 3x10
bridge 1 x max time 45sec
25/10/11
rest day, controlled eating
Vertical push pull day + arms
flat bench (explosive) 5x3x 50kgs
SS push press 4x3x 30/40/50/50
SS pull ups 5kg x5reps/7kg x4reps/ 10kg x4reps/ Bwx 6 reps
seated shoulder press 3x10x 25/30/32 1x10x25
SS rear lateral raises 4x10x 10/12/15/18
SS DB shrugs 4x10x 32/35/37/45x8
SS Hammer curls 3x10x 18/20/22
SS kickbacks 4x10x 15/18/20/22
SS preacher curls(machine) 3x8x 27/36/45kgs
SS parallel bar dips 3xmr 8/8/5
SS BB curls 2x8x 35/35kgs
incline Db extensions 3x8x 18/18/18kgs
notes:
need to add more power movements, hang snatch with shoulders to become more explosive
31/10/11
popped my shoulder while db benching 38kg, going to see the physio tomorrow and replan strategy
pulled shoulder so out for three weeks shit day
FINALLY BACK IN GYM ON MONDAY USING THE WEST SIDE FOR SKINNY BASTARDS PROGRAM. DOING REHAB WORK, LOTS OF BANDS STRETCHING LIGHT DUMBBELL WORK