Training advice needed asap!

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  1. Quote Originally Posted by mynameisdiwas View Post
    More like this then?

    Monday
    Flat bench - 4x8
    Dips - 4x5
    Tricep push downs - 4x8
    Face pulls - 4x8
    Tire Flips - x10
    HIIT

    Tuesday
    Deadlift - 4x8
    Pull ups - 4x3
    BB rows - 4x8
    DB curls - 2x8
    DB hammer curls - 2x8
    HIIT

    Wednesday - Cardio

    Friday
    Squats - 4x8
    Front squats - 4x8
    Goodmornings - 4x8
    Sled Pushes - x4
    HIIT

    Saturday - Cardio
    Sunday - Rest
    Better, drop the db and hammer curl, your biceps are getting work doing pull-ups and rows.

    The other guys are right, you should add a 4th day with ohp's as the main movement. Can't concentrate on training at work!

    The hiit,tire flips and sled work and more hiit might be a bit much. Alternate on those. Remember, you're doing a crap load of running with your rugby, you need time to recover...


  2. Dude, listen to Napalm!
    One reason you may feel weaker is because you are over doing it.
    They heavy basic moves will challenge you more than you think, if your weights and sets are right.
    You are they perfect candidate, IMO, for Wendler 5/3/1. I did it for a while and made great strength gains, and am about to start back up next week.
    As far as tackling strength, do you have access to a sled? Try to get in some good sled pushes and pulls if you can
    Cheers
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  3. Hi guys, first, thanks for all the advice!

    I had a quick look for Wendlers 5/3/1 programme and that seems to be ideal in terms of timing too. Now I just need some help actually understanding the load of which I should be working at as I can't quite work out how to work it out.

  4. Buy or download his book, it's pretty much step by step. There are also a few apps that you can download that are decent.

  5. Buy the book

    You take your 1RM for squat/bench/deadlift/overhead press and each working load is based off of specific submaximal percentages of your 1RM minus 10% (to be your training 1RM)
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  6. For the training in the book it says 65% etc do I calculate this from my actual max or the 90% that it tells you to calculate first time round?

  7. Quote Originally Posted by mynameisdiwas View Post
    For the training in the book it says 65% etc do I calculate this from my actual max or the 90% that it tells you to calculate first time round?
    Establish your 1rm on each lift, then take 90% of that for your TM.

    531 is pretty hard to screw up. I've been doing one variation of it or another for ~2 years now...

  8. Quote Originally Posted by napalm View Post

    Establish your 1rm on each lift, then take 90% of that for your TM.

    531 is pretty hard to screw up. I've been doing one variation of it or another for ~2 years now...
    Thanks, also what do you think about doing dumbbell bench press's instead of barbell?because it would be easier for me to access DB press's more readily.

  9. Quote Originally Posted by mynameisdiwas View Post

    Thanks, also what do you think about doing dumbbell bench press's instead of barbell?because it would be easier for me to access DB press's more readily.
    I would say find somewhere else to train. It's tricky to try to program db's, and if you try to do 531 w db's, well, its not 531...

  10. Quote Originally Posted by napalm View Post

    I would say find somewhere else to train. It's tricky to try to program db's, and if you try to do 531 w db's, well its not 531...
    Alright thanks! Yet again... Haha
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