Quote (HotHamAndCarl @ Feb 7 2014 01:02pm)
hey raynlads, i just wanted to let you know you are the GOAT online trainer
also id like to see what youd suggest for me
I have full time work, with full time external study as well. Rugby training tuesday / thursday / game on saturday. This leaves Monday and wednesday nights available for lifting as i dont want to lift on friday night before game day.
any 2 day splits? focus is strength only, size is completely irrelevant
Monday
Squat + Bench
Wednesday
Deadlift + OHP
or maybe
Monday
Squat + Bench
Wednesday
Squat + Bench
or.. ?
thanks
Hey there.
If your primary goal is strength (I'm also assuming functional strength for Rugby), let's go this route:
Monday - 5x5 or 3x5 (your choice) -
Bench Press, Decline Bench Press, Overhead Press (military press) STANDING, Overhead Press (military press) SEATED
Wednesday - 5x5 or 3x5 (your choice) -
Squats (ATG), Lunges (BB OR DB), Deadlifts, and Weighted Pull-ups
A lot of people don't understand the huge benefit from weighted pull-ups. For pure explosive pull strength, there really isn't anything better, as you engage nearly your entire body to make the pull, which translates to lots of functional strength.
Good luck!