ExRx.net

5'4 113 doesn't sound overly skinny in the slightest to me. For what thats worth.

They lost me at:

Before getting on the treadmill, I put on my weight lifting belt backward so the part that's normally on my lower back is on my belly. This will warm up the area and keep it warm as exercise begins.

Really ?

After a deload week where I did the big lifts at much lighter weights, starting back up on 531 - Also this week was kind of a $h1t Week One: 01/24 Tue: BP - 175x5, 185x5, 195x11 Fsq - 145x5, 150x5, 160x8 Also did Dumbell Presses, BB rows. Skipped Leg Presses since my Hamstring is still feelings a li...

Simple
Except that his whole point is that he can't work out in the afternoon or evening.

Oops, I got so focused on looking at the days and figuring out a way to make it work that I missed that!

Do three days a week - Sat, Mon Wed in the evening. Or Thursday Saturday and Monday in the evening/afternoon.

Simple

Week 3: Tue: 01/11 BP - 170x5, 190x3, 215x8 Fsq - 135x5, 155x3, 170x7 Also did Single Leg Presses, Dumbell Presses, BB rows Thur: 01/13 High Pulls: 115lbs 5,5,5 Chins: 5,5,5,4,2 Also - Bodyweight Skull Crushers and Ab rollers BB Complex 65lbs (6 Reps each - Squat, Good Morning, Military, reverse gri...

Week 2: Tue: 01/04 BP - 180x3, 190x3, 205x9 Fsq - 145x3, 155x3, 160x9 Also did Single Leg Presses, Dumbell Presses, BB rows Thur: 01/06 Chins: 5,5,5,5 High Pulls: 115lbs 5,5,5 Also - DB Curls and Bodyweight Skull Crushers BB Complex 65lbs (6 Reps each - Squat, Good Morning, Military, Upright Row, Ba...

Week One: 12/28 Tue: BP - 170x5, 180x5, 190x11 Fsq - 135x5, 145x5, 155x9 Also did Leg Presses, Dumbell Presses, BB rows and Ab rollers Thur: Chins: 4,5,4,3,3 Also - DB Curls and Bodyweight Skull Crushers Sat 01/01 MP - 95x5, 100x5, 105x13 Sumo DL - 210x5, 225x5, 240x8 Also BW dips, Swiss Ball Hamstr...

I knew I had read this somewhere. Wendler's Blog is likely it. I think it is in his e-book, but also, he mentions it in this article on T-nation, but here he is talking about doing 5/3/1 two days a week, I have seen him say this in a few places though. http://www.t-nation.com/free_online_article/mo...

Wendler talks about doing 3-days of hard conditioning each week along with 5/3/1. He talks about doing hills and prowler runs, not complexes, but that shouldn't make a difference, except that your legs might be a bit less taxed from a complex session than they would from running hill sprints. Possib...

New Year New Program - I am starting up on 531 again with some different looking maxes due to a series of Rugby injuries over the course of the year. Starting 531 maxes (90% of actual) are: Bench - 226 Front Squat - 180 Dead (Sumo) - 280 Military - 125 Goals for the year, assuming I can stay relativ...

I can't even imagine doing 400 burpees in a single session

Haha - chins, as in chin-up- not shins... my bad :lol: Thanks Hoose, I am doing speed work along with this, including one or two lighter practices a week and I am going to start mixing in some sprints and stadiums maybe once a week. but I think the big thing for speed is just shedding the deadweight...

LOL - Yes thats the goal. For me I think I need to get a bit leaner. I put on a good 20 lbs going into the last season, a lot of lean weight, but not all, so that cost me a step speed-wise. so now I want to keep the pounds on and get lean with a focus on increasing speed. If I can add a little lean ...

Hi All - I found this http://www.usarugby.org/media/EDocs/7s_Strength_4_week.pdf as a rugby specific workout on the USA Rugby website, would love to hear what people think - also recommendations on loading. Just did day one on my lunch break - felt pretty good! This one is sevens specific, which wor...