Alright, this is my second log here on M&S. The other pretty much fell apart.
Anyways, lets start with some background information.
I'm a college student at the University of Kentucky and I'm also playing for their Rugby team. Practices are Tuesday and Thursdays and involve some conditioning (sprints, jogs, etc), scrimmaging, and just old fashioned rugby drills. Games take place on Fridays or Saturdays. My workouts will all be based around these days.
After reading an article Jim Wendler wrote about using 5/3/1 on a twice a week basis, I've decided that for the time being that might be best for me. The plan as of right now is to lift Tuesday and Thursday mornings after my 8 am class. That means lifting around 9:30 to 10:30, coming back to my dorm and eating, and then sleeping/doing homework/other college stuff on and off until practice at 6. I think that should give me enough time to rest that it won't be overtraining, but I'm willing to listen to any advice some of the more experienced posters on this forum have.
Goals for the time being are to slowly work on getting stronger, not bigger (not yet, at least) and losing some extra fat. Not exactly the way I would prefer to do it, but this first half of our season is all about developing skills as a team and only lasts until November. That being said, I plan on losing some weight and slimming down for the time being, then start bulking during the winter and hopefully be bigger and stronger for our SEC in-conference schedule come February.
To sum that all up for anyone who doesn't want to read it:
Goal: Lose weight while maintaining strength until November, bulk up over the winter for the sake of Rugby.
Plan: Follow 5/3/1 twice a week and use 6 week cycles instead of 4
Now onto the actual workout!
Leg Press (Possibly front squats instead) 5 x 10
Stiff Leg Deads 5 x 10
Bench Press 5/3/1
DB Press 5 x 10
DB Row 5 x 10
Bicep Curls 3-5x10
Squat 5 x 10
Good Mornings (May replace this) 5 x 10
Overhead Press 5/3/1
Wide Grip Pulldowns (Will eventually move onto chinups/pullups) 5 x 10
Dips 5 x 10
Bicep Curls 3-5x10
I will follow a 6 week cycle instead of the typical 4 and also will not need the deload week due to the reduced frequency of the lifts.
Been a while since I've been in a gym regularly and followed an actual plan so I'm going to ease myself into this one.
Going with estimates for all maxes and will probably undershoot some of them. Anyway, any critiques, suggestions, nice comments, bad comments, etc are appreciated. Thanks!