If your goals are bodybuilding goals 3 x 40 reps/wk is probably pretty decent: just look at gv and you wills ee you're not overdoing it. It depends on load, intensity, tension over time, etc though -- and more importantly your end goals.
On the rugby hit: sorry about that m8. I played rugby for the 2nd best university team in my country, and even by 15 I was asked to play nationally for Canada, when it was ranked #15 in the world. It's a tough sport, and your injury is quite possibly more about how you took the hit than how it was delivered (aspects of the same thing), or it was a "lucky" hit. I hospitalized guys on pretty much a weekly basis for a few years. Folks who don't play it at a high level have no understanding of the type of impact it involves.
My suggestion would be to avoid playing with U19 Belgians until you have a fair bit of XP. Just in case. I played with some pros and tons of young bucks from England, Ireland etc (top guys) and I know the feels you have right now
No equipment, low XP = recipe for disaster.