Beertanks Rugby Thread

[beertank23]

I thought I'd give this a rap, seeing as rugby is pretty popular on this site.

First some background information: I am playing rugby in Australia, in a provincial city comp, the city is about 2 hrs north of Sydney, and it is probably the best comp outside of sydney (maybe equal with canberra's comp?), the first few posts will just be information relayed from a log, I kept on an Australian website for about a week which I will now abandon.


FWIW: I actually played some interdistricts basketball, it was my sport, I only played a handful of games, as I was never too interested in tryouts and training and such.


The hardest thing so far, has been trying to change my diet, which i have done, but it's so hard for me not to cheat with a chocolate bar. I have ditched fast takeaway foods.

[beertank23]

Its basically me getting in shape for rugby and losing weight. Aiming to keep it easy to read, some logs become convoluted and difficult i believe.

background story: Always been a fat carnt, played rugby not with any success in juniors, i was a turd.

Got much much taller in year 12 (last year of high school and leaned out a lil bit) @ age 18, left school probs weight 120kg, played colts rugby in the newcastle comp and killed it, I was playing colts and sitting on the bench for second grade, first grade coach was looking at me and that, things were going well, still carrying too much weight at this stage. Thought I might have been a sniff at firsts at age 18.

2007 i started working shiftwork, i could only play 2 games a month, sometimes less, i put on 15 kegs and hit 141kg, in april 2009 and I was playing 3rd grade. So i decided to do something about it. I am now down to 131kg and 32% body fat (electronic scales guesstimate).

Goals:Play second grade in 2010 and get down to 120kgs by April 2010. Pretty sure i can hit 120kgs, going to take some time to get into 2nds because of my floundering in 3rds, I am now seen a thirsty third grader and 3rd grade only won, 1 game all year and got thrashed in 3rds, I was getting MOM awards, with zero match fitness, so IMO I can play a little bit.


Starting Base: Lifts and Speed

* Squat: 100kg x 12 x 3
* hangclean: 50kg x 18
* bench: 90kg x 5 x 5
* Overhead Shoulder Press: 30kg dumbells x 8 x 4 sets
* deadlift: 170kg x 2
* 40m sprint: high 7's
* 100m: 19's - times by myself
* 131kg @ 32% BF est
* 6'2" (6 foot 2 inches)


Quite ashamed of my speed, actually embarrassed. The only thing I am working so hard is my sprint, I am embarrassed by it.

Still have to test my vert and beep test. I'll do these next week for the benefit of this log.

[beertank23]

Hit a Personal Best on O/H Shoulder DB Press. Weights listed are for one dumbell in each hand obviously.

warm up 15kg for 20 reps.

30kg x 8, 35 x 8, 35 x 6 reps. Last set I failed after 4, picked them up and got two more, the last rep took about 10 seconds.

Did some side, front and rear delts (cable crossovers) and upright row. Wont bore you with weights nor details.

[beertank23]

Not going to bore yall with too many sets and reps.

Chest and tries day. Forgot my gloves.

DB Bench. 2 x 5 x 40kg + 3 x 5 x 35kg.

Pretty stoked getting 40 kg bench + without gloves, which completely ****ed with my head.

DB decline 27.5kg x 12 reps x 3 sets.


NOTE: Not bringing my gloves to the gym completely ruined my head, i couldn't lift a dime. I was aiming at benching 40kg DB for the whole 5 sets, but i couldn't.


Played basketball last night, great fitness. Legs tonight.

[toad1]

keep up the good work you'll get there.

[monatu]

Interesting. keep us posted. I want to see that 100m time come down! :P

[beertank23]

Interesting. keep us posted. I want to see that 100m time come down! :P

yeah its f a rkin awful hey, i feel like it takes me two days to run the 100, and in reality, 19 seconds isnt too far off.

What should i aim for at my weight? 15 seconds?

[monatu]

yeah its f a rkin awful hey, i feel like it takes me two days to run the 100, and in reality, 19 seconds isnt too far off.

What should i aim for at my weight? 15 seconds?

Not really sure man. I suppose if your setting a short term goal - then something attainable in 6-8 weeks? Maybe try for 17.5-17 seconds? Go from there?

As your body fat drops, and you get fitter and stronger, it will probably bring itself down. Im no expert, but a 19 second 100 metre isn't probably only because your slow - it would be influenced by your fitness/body composition.


On the plus side, it can only get faster. If I were you I would pay more attention to increasing speed over 20-40metres, and just check your 100metre time every now and then.

[scott_donald]

subbing..

[beertank23]

I heart you scott.

BTW todays session was back. Mainly compound stuff.


T BAR row Dropset.

80kg x 6.
70 x 8.
60 x 10.
50 x 12.
40 x 12.

Deadlift Pyramid

100kg x 5. 120 x 5. 140 x 5. 160 x 3. 140 x 5. 120 x 5. 100 x 5.

My pb is 170kg x 2. I want to get some more reps on 160 until I go there again. I want to hit 200kegs before next season.

and finished with hang cleans. 50kg x Fail (around 15-16), 50 x fail. 60kg x fail (around 10).

Finished off with some mobility exercises. Mountain climbers. Firemans dog legs. v sits (roll outs)

[scott_donald]

so you are lifting with a bber split then???

[beertank23]

so you are lifting with a bber split then???


hard to explain.

I have two workouts A and B. I alternate between them 3 days a week, mon, wed, fri. Tues and thurs being either rest or training. In season, friday is rest.


But Scott, I have had a bit of time off work lately on holidays and such, so I have had heaps and heaps of time on my hands, so I've been doing 4 days a week, much like a BB split, except I use a 5x5 modified.

I could post my A and B if you wanted. but lately I've been doing.

Mon - chest/legs
tues - basketball/conditioning.
wed - back
thurs - shoulders
friday - arms.

Once I get back to work and that, I will be going back to the A and B workouts and ditching the split.

[scott_donald]

ye what i am getting at is focus on lifts functionally... ie a means to an end rather than working muscles...

also being an athlete is not about how much he can lift but more how he performs on the field... so running and doing other stuff is equally as important...

i would keep to three days weights and add in speed work, agility work and speed endurance...

[15thPeak]

ye what i am getting at is focus on lifts functionally... ie a means to an end rather than working muscles...

also being an athlete is not about how much he can lift but more how he performs on the field... so running and doing other stuff is equally as important...

i would keep to three days weights and add in speed work, agility work and speed endurance...

This

Lifting weights should compliment your performance on the field and should not be your #1 priority in terms of Rugby.

Keep up the hard work though, it will definately pay off. :)

[beertank23]

105kg Squats yesterday.

First set for reps. Second set for about 8. Third set for 5.

Had no training partner to spur me on which alwayas helps, I reckon i can hit 110kg for reps next time on all 3 sets.

[Urbancohort]

Bro your pretty tank. what weight Bf are you hoping to be. Would hate to c u charging at me

[07hudson]

In here

[beertank23]

Bro your pretty tank. what weight Bf are you hoping to be. Would hate to c u charging at me



32-33% guesstimate.

Hoping to get down around i dont know 20%-25% before too long? In my avatar i'm probably at my fattest around 141/142 kgs. I'll put some pics of for you fa g g ots on the weekend, including my work belt which i've been putting custom holes in along the way.

[beertank23]

My squats are going well, i've only been doing them for like 2-3 months. Only been heavy for 2 weeks, I was getting the technique right before that with high reps and supersets. I was doing 20 squats @ 60kg + 10 lunge supersets, I was holding 20kg in each hand lunging.

I know 105kg for reps isn't great for my weight, but I am working hard at it, please dont question my work ethic there, I'll be squatting 130 by christmas boys! guarantee it. Going to hit 110kg next week.


Also I am only now about maybe 6 inches off dunking it, I can just touch the very top of the net under the ring. I want to be able to touch the ring by christmas.

[Urbancohort]

My squats are going well, i've only been doing them for like 2-3 months. Only been heavy for 2 weeks, I was getting the technique right before that.

I know 105kg for reps isn't great for my weight, but I am working hard at it, please dont question my work ethic there, I'll be squatting 130 by christmas boys! guarantee it.


Also I am only now about maybe 6 inches off dunking it, I can just touch the very top of the net under the ring. I want to be able to touch the ring by christmas.

Bro algood i prolly get higher then 130kg if you train hard enough

[essential222]

Sup rugby brahs, Im back on my offseason bulk after a crazy intense season followed by me going from 106kg to 95kg after burning out on gym, Back to 101 after a month or so back.

Gonna focus alot more on power/compounds lifts this time, want to get my front squats to 140kgx6 (110kg now) and power cleans to 120kgx6 deads to 200kgx6 and I figure should be in good shape for footy after that.

Fitness can blow me for a good while :D

@ OP didn't mean to hyjack thought was just a general rugby threads haha,

Some advice, You will be squatting 140+ easily once the BF drops and you gain some strength, you will be surprised how fast it goes up.

How come so many reps on the Hang cleans? As a power move it should be done low reps IMO.

[beertank23]

My work belt. I was using the 3rd hole back in 08. Lost 7.5 inches i think.


http://i163.photobucket.com/albums/t289/Nuclear_Medicine/IMG_0068.jpg?t=1257334461


http://i163.photobucket.com/albums/t289/Nuclear_Medicine/bert.jpg?t=1257334517

[scott_lycan]

just use IMG bro, not image.

[PopeGregorius]

You've got a respectable deadlift mate.

As for weight loss try 50 mins x 5 times a week cardio, really push it til you are sweating. Try Metamucil as an appetite suppressant, 1 tablespoon at lunch & evening.

[beertank23]

I'm sick :(


but I got modern warfare 2 at midnight release!

[Urbancohort]

I'm sick :(


but I got modern warfare 2 at midnight release!

Hope u still train with that game haha. I was a mess when Burning crusade came out when i was younger. played a week non-stop no sleep.

[beertank23]

Yeah I've taken a couple of days away from the gym due to this flu, haven't had any energy to lift. I went and seen the doctor he didn't give me any meds, just told me rest, anti imflamatry's and sinex spray.

Back into it tonight, play basketball, such great fitness.

The game only takes up my spare time, I definitly put lifting first.


Not much to report though on the log front. Other than, that, I am going to try 110kg squats this week. O, and I no longer have a training partner, he quit on me.

[07hudson]

Modern warfare 2 I'm jealous, for what system? If PC did you download it?

Sucks about the workout partner loss

[MartyrMoose]

lets see your rugby gear, i like to see other people's rugby kits ahah

[beertank23]

Modern warfare 2 I'm jealous, for what system? If PC did you download it?

Sucks about the workout partner loss



Playstation 3, cost me $120AUD.

We won basketball by about 20 points. I was 3 from 5 and about 5 or 6 rebounds. We only play for fun but we dominate division 2. Could probably 'compete' in division 1 if we had some taller players, our tallest player is only 6'4".

Anyone listen to electro? like mstrkrft, crookers, steve aoki, diplo???

http://i163.photobucket.com/albums/t289/Nuclear_Medicine/IMG_0070.jpg?t=1257851278
http://i163.photobucket.com/albums/t289/Nuclear_Medicine/IMG_0071.jpg?t=1257851328
http://i163.photobucket.com/albums/t289/Nuclear_Medicine/IMG_0072.jpg?t=1257851359
http://i163.photobucket.com/albums/t289/Nuclear_Medicine/IMG_0069.jpg?t=1257851388


Going to buy new everything this year my boots fell apart with like 3 games to go.

[beertank23]

I am still as crook as a dog.

Had about 4 days away from the gym now, I have no energy. I went and squatted 110kg got about 10 reps, 110kg for the second set, I got about 6 reps and I wasn't completely dusted, so i came home and slept for a while.

Going to do some conditioning work on Friday and Saturday. Back in the gym Monday to tear ass.

[beertank23]

back in the gym this week, tearing ass. got 110kg negatve bench press, trying something different. got 60kg hang cleans

On the fat loss front, i weigh in next wednesday, not expecting a huge loss due to me being sick 4 3 weeks now, i havent been able 2 do much conditioning work without asthma attacks.

this is brief because im typing on a PS3 browser & shes painful 2 do.

[07hudson]

Looking forward to your workouts. Hope the asthma clears out

[beertank23]

weighed in at about 126.4 this morning, looking to pick up more cardio & conditioning before xmas, i want to get down around 123 or thereabouts by christmas.

my bodyfat come up on my scale as 29% but honestly it would have 2 be around 31 i reckon.

bout to start a new stack. animal stack - plus RPM pre workout.

[beertank23]

Got my computerback in action.

No gains to report at the moment. I measured my vertical by standing next to a wall, marking my reack, then jumping and marking the wall as high as I could and measured the subsequent distance between the marks and came up with 21 inches, does this sound right or wrong? Keeping in mind I'm about 125kgs, so I was quite stoked about it.

[beertank23]

Basketball Grand Final tonight, hopefully going to throw down some reverse dunks.

Back on track eating wise after a week of debortury (sp?). Put on a couple of kilos.

PB on TBAR row.

50kg x 10
60kg x 10
70 kg x 8
80kg x 6
90 x 6.

Pretty stoked with my TBAR.

Powecleans, I am smoking 60kg x 5 x 5.

[07hudson]

You can dunk? Lol if so props, I'm same height and I've only dunked once one handed. Got to get back at doing some plyos

[beertank23]

haha no I can get a finger tip on the ring. No dunk!

My vertical is only 21 inches.

[beertank23]

Loving squats atm.

Went

80kg warmup.
100kg warmup x 8.
120kg x 8.
120kg x 6 x 2
130kg x 4 or 286 pounds.

Pretty stoked with that effort.

Condition and dynamic leg effort on Saturday afternoon!

[07hudson]

Good squatting man. Been lifting consistently?

[scott_donald]

Loving squats atm.

Went

80kg warmup.
100kg warmup x 8.
120kg x 8.
120kg x 6
130kg x 4 or 286 pounds.

Pretty stoked with that effort.

Condition and dynamic leg effort on Saturday afternoon!

ye is that all you do???

[beertank23]

Yeah 4 times a week mate. I don't feel the need to post everyday what I've lifted, If I have a good day in the gym, I'll post it up. I doubt anybody other than yourself would be bothered to read it so I won't bore anyone.

ATM (offseason) I've been doing

Monday: Chest
Tuesday: Basketball.
Wednesday: Back
Thursday: Shoulders
Friday: Arms and legs.

Sometimes I mix things up a bit depending solely on what days I have off work!!!!


BTW have you seen 'blind side' with sandra bullock?

[beertank23]

ye is that all you do???


I know the weights aren't speccy but I only started squatting 3 months ago. I do 6 sets.

[07hudson]

I havn't seen the movie. Supposed to be based on true story right?

[scott_donald]

I know the weights aren't speccy but I only started squatting 3 months ago. I do 6 sets.

no i meant that you do for legs...

is your split not very bodybuilding orientated???

[beertank23]

no i meant that you do for legs...

is your split not very bodybuilding orientated???


Oh no I do other stuff. Usually single leg presses, lunges and leg curls. Got any ideas on more stuff I can do.

My dynamic day is usually single leg split squats, box jumps, some plyometric jumps and sprints!

[beertank23]

I havn't seen the movie. Supposed to be based on true story right?


yer Michael Oher offensive lineman on the weak side for Baltimore from Ole Miss.

[beertank23]

Shoulders last night was an epic fail, it was about 400 degrees yesterday in OZ and I've had a bit of soreness through the front delt, but i pushed on.

I normally go.

warmup x 10
30kg DB Seasted Press x 10
35 x 8
35 x 8
35 x 8.

Yesterday because of the heat, I completely failed and only got 30kg inestead of 35. It was the worst day at the gym ever.

Woken up this morning in a lather of sweat, i swear its atleast 25 degrees already.

[07hudson]

Haha, no bodies haveing good workouts here lately.

[toad1]

thats some good db pressing in my book.


I doubt anybody other than yourself would be bothered to read it so I won't bore anyone.

ATM (offseason) I've been doing

Monday: Chest
Tuesday: Basketball.
Wednesday: Back
Thursday: Shoulders
Friday: Arms and legs.

Sometimes I mix things up a bit depending solely on what days I have off work!!!!


BTW have you seen 'blind side' with sandra bullock?

i read just secretly, arms and legs same day??


Haha, no bodies haveing good workouts here lately.

it's a disease i think i have it as well. i'm blaming christmas and inseason niggles and the fact i'm (cutting) i prefer the term getting fitter cos i'm just doing more cardio and watching my carbs but not strictly.

[beertank23]

i read just secretly, arms and legs same day??


I'm not going to lie, I know it's not ideal, but at the moment its what I have to work with so I am making it work. Would be much easier if I wasn't working!!!!


I can't wait for January because I'll be finished working odd days and hours and preseason training will start, so my weight training will be very much simplified and set in stone.



My shoulder has pulled up terrible this morning, rest is needed!

Managed to get hold of a tractor tyre, it's about 200 pounds, getting a tube to go in it and i will be filling the tube with H2O so it will be much heavier!

[big_addz]

how much did the tyre cost ya?

[beertank23]

how much did the tyre cost ya?


Got it for nothing.

My mate runs a John Deer tractor centre so that's usually your best bet. If you want one, go in there and twist their arm, they might offload one to you.

[toad1]

I'm not going to lie, I know it's not ideal, but at the moment its what I have to work with so I am making it work. Would be much easier if I wasn't working!!!!


I can't wait for January because I'll be finished working odd days and hours and preseason training will start, so my weight training will be very much simplified and set in stone.



My shoulder has pulled up terrible this morning, rest is needed!

Managed to get hold of a tractor tyre, it's about 200 pounds, getting a tube to go in it and i will be filling the tube with H2O so it will be much heavier!

ahh ok, just getting what ever you can do done. sometimes that can work pretty well......i don't supose you have watched the new lions dvd cos aparently they use tyres but instead of water they are filled with concrette and are using for pushing. manily as a varient to scrumaging.

i don't have the joy of work so i can do what ever workouts i want and just fit things around my rugby training....the only thing i have to worry about is when i can get a car.

[beertank23]

Hand timed 100m, came in at 17.25 and hand timed 40m came in at 6.5. Drastic Improvement there lads, knocked like 2 seconds off 100m and a second and a quarter of 40m.

I want to dip that 40m into the high 5's by March and the 100m into the high 15's by march!


40m - 6.5
100m - 17.25


Two new PB's in tonight back workout on T BAR and Deadlift.

T BAR Rows

50kg x 12
60 x 12
70 x 10
80 x 6
90 x 6
100 x 3


Deadlift

100kg x 6
120 x 5
140 x 5
160 x 5
170 x 1
140 x 7
120 x 8
100 x 8 - til Failure.

Ripping session!

[07hudson]

Nice PRs buddy

[toad1]

nice deads, being 2secs faster must feel great and another 2 will be even better knocking 4secs of your 100m time will be a great achievement.

[beertank23]

Hey guys.

I have been trying to do an update for about 3 weeks. I've been having massive PC problems with this website. I could only load the oage via a proxy, therefor, I couldn't sign in at all. I just found a fix this morning by putting my PC into OPENDNS.

Anyway, I'm back online.

Nothing new to report other than that, I've been a bit quiet lately due to holidays and such.

Pre season training starts in a week!

[beertank23]

Legs are going sick...


130kg x 6 and 140kg x 7. Also Leg Press 400kg x 2 x 5. F uc kin stoked with that.

[toad1]

good progress on the squats.

you looking forward to preseason, i had training in the snow last night.

[beertank23]

Cant wait for preseason training mate.

[big_addz]

we started tuesday, cant wait for our 1st trial!

[beertank23]

Just thought I would post my specs up, for all to see where I'm at.

Bench: 100kg.
Squat: 140kg.
Clean (Hang): 60kg.
Deadlift: 170kg.
Overhead Press (DB Shoulder press): 35kg DB's.


My bench is failing, so my goal is to get that to 110kg.

[beertank23]

Hey lads. I have a small question here.

My bench press has hit the wall hardcore, I've been stuck lifting 100 kilos for about 2 months, everyone of my other lifts are going gangbusters, yet my bench has plateaud.

I need help, I started carb cycling on monday and attempted to press big last night, yet i failed miserably, I attribute this to my cocaine bender I had ont he weekend. I slept 13hrs last night, still coming down.

Anyway how can I get over this plateau?

Also pre season rugby training starts tonight and I am going to tighten my diet back up, it has been attrocious over christmas/new year. I am about 124kg now and I want to drop down to 115kg by the first comp game. I firmly believe I can do it. For my size and frame 115kg, I hope, will have me busting heads on the field.

[toad1]

benders of any sort won't help. i'm still recovering from my xmas and new year fun. put on a good 4kg of fat.

things to try to up your bench, lower the wieght a bit and do more reps. i.e if your at 100x5 do 90x12 or something just a change in reps and sets can work

mix it up. just to db bench, move to just incline add in db flies.


but what i find best is adding in wieghted dips and close grip bench. when my bench plateus it's usually because ive stoped doing these two exercises so added them back in works miricals for me.

also have you tried not benching for a while and what parts of your bench do you find are a weakness for me it's allways lowering the bar to my chest is the hardest part and it's been made harder by my rotator cuff.

[CaseyPL]

Hey lads. I have a small question here.

My bench press has hit the wall hardcore, I've been stuck lifting 100 kilos for about 2 months, everyone of my other lifts are going gangbusters, yet my bench has plateaud.

I need help, I started carb cycling on monday and attempted to press big last night, yet i failed miserably, I attribute this to my cocaine bender I had ont he weekend. I slept 13hrs last night, still coming down.

Anyway how can I get over this plateau?

Also pre season rugby training starts tonight and I am going to tighten my diet back up, it has been attrocious over christmas/new year. I am about 124kg now and I want to drop down to 115kg by the first comp game. I firmly believe I can do it. For my size and frame 115kg, I hope, will have me busting heads on the field.

Where are you failing in the press? Off the chest, mid-way up, or at lockout?
1. Off the Chest
- Reverse Band Bench Press
- Paused Bench Press
- Chain Bench Press
2. Mid-Way Up
- Chain Bench Press
- Band Bench Press
- Low Board Press (1-2)
3. Lockout
- Chain Bench Press
- Band Bench Press
- High Board Press (3-5)
- CG Board Press (3-5)

Other things to think about: form, shoulder/elbow tuck, and arch.
Make sure your not benching with with a flat back and flared elbows, this will put unneccessary stress on your delts and will limit your strength.

[big_addz]

^ nice post

whenever i hit a plateau i mix it up, close grip, incline, weighted dips, floor press...

[beertank23]

I'll post my woes up tomorrow when, I have more time, its 12am here, tired.

Squatted 150kg today for 4 reps.


60kg > 80 > 100 > 12- > 140 > 150. Pretty stoked.


Had preseason training the other night, it was pretty gruelling, I smoked it up though. We did a 12 minute time trial, I ****in killed that. I was going past people.

[beertank23]

My press feels heavy throughout the entire motion, it's like I can't move the bar at all. I can get 4x5x100kg with a spot.

I can't increase the weight nor could I do it without a spot. I have started this carb cycling on my bench press and shoulder press days as they are what I'm struggling with.


For the record I have only just started doing tricep dips, It was always very hard for me with my weight v strength to hold myself up, but I can 3 assisted dips, so i'll continue with that.
I will also try less weight more reps and see if the higher volume can kickstart me.

[toad1]

My press feels heavy throughout the entire motion, it's like I can't move the bar at all. I can get 4x5x100kg with a spot.

I can't increase the weight nor could I do it without a spot. I have started this carb cycling on my bench press and shoulder press days as they are what I'm struggling with.


For the record I have only just started doing tricep dips, It was always very hard for me with my weight v strength to hold myself up, but I can 3 assisted dips, so i'll continue with that.
I will also try less weight more reps and see if the higher volume can kickstart me.


so what can you do with no spot what so ever/ how many of those 20reps is you're spotter helping you 20? the last 2 every set?


if you're strugling for dips you could allways use dumbells and do dips, kind of shrug row motion, exact same as you'd dip but you move the db's instead of you're body.

[GodsAngina]

Starting Base: Lifts and Speed


* 100m: 19's - times by myself
* 131kg @ 32% BF est
* 6'2" (6 foot 2 inches)


Quite ashamed of my speed, actually embarrassed. The only thing I am working so hard is my sprint, I am embarrassed by it.

Still have to test my vert and beep test. I'll do these next week for the benefit of this log.

that's what happens when you're 30-35% bf

You weigh 130

You need to get to let's say 10% bf

so you need to lose:

20% of 130 = 1.3x20 = 26kg
25% of 130 = 1.3x25= 32.5kg


If you want to even consider being good at sports you need to stop being obese. This is much more important than everything else imho.

get to work son:

http://forum.bodybuilding.com/showthread.php?t=113693871



If you get down to 120 kilos you will still be obese, have a bit of self respect and stop selling yourself short. Lose the fat.


Will monitor progress

[beertank23]

Who the fu ck are you?

I fu ckin know I'm obese, I am trying to lose the weight, when i started lifting, I was 141kg and to be 124kg now, is a fair effort, so please get off your high horse.

Either help with my bench press woes or GTFO.

Thankyou.

I've come up with some ideas to help with my press, so I will go ahead with a reset, reset to 90 with higher reps and no spot, like the toad suggested. Please feel free to keep the help coming.

[GodsAngina]

Who the fu ck are you?

I fu ckin know I'm obese, I am trying to lose the weight, when i started lifting, I was 141kg and to be 124kg now, is a fair effort, so please get off your high horse.

Either help with my bench press woes or GTFO.

Thankyou.

I've come up with some ideas to help with my press, so I will go ahead with a reset, reset to 90 with higher reps and no spot, like the toad suggested. Please feel free to keep the help coming.

Why are you getting so upset?

[beertank23]

Because I know I'm fat, no need to get up in my face with all that respect crap.

[GodsAngina]

Because I know I'm fat, no need to get up in my face with all that respect crap.

You said your goal was to cut from 130 to 120 kilograms, a weight that would still classify you as bordeline obese? I was just trying to explain this to you. This is clearly a very emotional subject to you,

[Dragoonxi]

You said your goal was to cut from 130 to 120 kilograms, a weight that would still classify you as bordeline obese? I was just trying to explain this to you. This is clearly a very emotional subject to you,

There's nothing wrong with setting small increments of weight to lose. It's better than him trying to lose 30 kilos all at once and failing because of how unrealistic that would be.

Good luck with the weight lose, man.

[GodsAngina]

There's nothing wrong with setting small increments of weight to lose. It's better than him trying to lose 30 kilos all at once and failing because of how unrealistic that would be.

Good luck with the weight lose, man.

I absolutely agree, I was just pointing out he needed to set his GOAL weight a little lower that's all. I wouldn't have posted at all if I didn't think he was capable of it.

[beertank23]

This is clearly a very emotional subject to you,

Why wouldn't it be? Your first post came off half cocked and demeaning to me.

I overeacted yes, I apologise, I understand your only trying to motivate me.

[toad1]

You said your goal was to cut from 130 to 120 kilograms, a weight that would still classify you as bordeline obese? I was just trying to explain this to you. This is clearly a very emotional subject to you,

i'm sure he knows that i agree with dragoonxi that setting smaller goals are good. it'l be alot easier to go for 140 to 130, then 130 to 120 then 120 to 110 instead of saying i wana go from 140 to 110kg.

i'm trying to slim down myself and i'm just aiming for a 1.5kg a month as id rather get fitter and stronger at the same time.



get killing that bench.

[KRILLEN91]

bench press advice

do 3x3 and a lot of singles, doubles and triples on barbell. If you want to do higher rep stuff use dumbbells. I bench 330lbs just over a year ago i could only bench 200lbs. Every week i just did 3x3 twice a week and added 2.5kg each time for as many workouts as i could.

For example
92.5kgx3x3
than next workout
95kgx3x3

just kept on adding on 2.5kg til i couldn't do anymore weight right.
So than get up to 100kg and i could only do 2 reps. So i started just doing 2x3 every twice a week.
Got up to 110kg doing 2x3
than i couldn't add weight anymore so i started doing 112.5x1x3 and got up to 125kg like this.

Than i started a 5/3/1 program for bench
like 107.5kgx5 117.5kgx3 130kgx1

and than just kept on alternating it now i'm up to 150kg bench.
so pretty much it's linear progression but always changing up the rep scheme instead of taking deloads like other programs recommend. Anyway its worth a try if you want to bench heavy you've got to train heavy. Leave the high rep **** to bodybuilders.

edit: i play rugby in Adelaide but the standard down here is pretty crap this is my first year playing in mens but already i'm in Div 1 my position outside centre because i'm 1 of the fastest sprinters in my club. Hopefully Adelaide gets a Super 15 team or an NRL team down here. Apparently the bulldogs are supposed to be having a few games down at Hindmarsh stadium. Last year we had Sharks here but they only played 1 game here against the Cowboyz. I went to it and the Sharks got owned. My favourite team in NRL is rabbitohs and bulldogs in the super 15 my favourite is Queensland Reds.

[beertank23]

Sounds like you were born in the wrong state mate. The way I see it, basketball and Aussie rules are the big go in South Oz.

Thanks for the input, some very informative ****. Thankyou. I start with one troubleshooting idea at a time, I have made a list and I'll go through and try them. Thankyou.

[wynner64]

Hey buddy, just stumbled across your thread. I'm an American learning to play Rugby at the moment. I'm going to follow along, as I feel that an athlete in Rugby country could help me out with my own goals in America (where Rugby isn't so big). I noticed you're trying to drop some pounds. I have faith that you'll be able to do it! Just stick with your routine and you'll be just fine. Check out my log and perhaps we can help each other meet our goals. Sub'd!

[beertank23]

Cheers bro.

Funny you should post, A mte of mine and myself, have been thinking very seriously about coming to the US and schooling you lot, probably for the September season!

A juniors coach of ours is at Kennesaw state uni (near atlanta) and said he would love to have us.

Thoughts.

[wynner64]

Cheers bro.

Funny you should post, A mte of mine and myself, have been thinking very seriously about coming to the US and schooling you lot, probably for the September season!

A juniors coach of ours is at Kennesaw state uni (near atlanta) and said he would love to have us.

Thoughts.

I'd do it in a heartbeat, simply because I like to travel. If anything, the experience alone would make it all worthwhile. And yeah, you probably would do some damage as Rugby isn't a very popular sport in America.

[beertank23]

No updates my PC broke down again

[beertank23]

Hey yall, my pc is still broke, a mate is fixing it for cash, but it keeps blowing HDD's, my mate is fat and slow yes. Might be back soon.

I'm down to about 121kg.

Started a new program, we got from a pro rugby league team over here. It's a weird program, something different anyway.

I've scaled back my lifting a little bit and picked up more conditioning stuff.

Got some rugby 10's tourneys coming up!

[jeq]

If you still having problem with your bench press and the weight not increasing you may want to back off strenght work for 4 weeks and do 3 sets of 15+ reps on benching trying to hit muscle failue. This cause the body to increase capillarization in the muscles meaning you can pump more o2 and fuel into the muscle making you stronger on 4-6 rep work.

[beertank23]

yeah when we finish this 6 week rugby league program, we will try high rep stuff!

[beertank23]

10's comp on the weekend. We got jacked up.

I have no skin left on my heel, my adidas boots blistered me up.

I scored a try, carried two guys over from 10m! and had 2 line breaks. I feel so much better around the park, i feel fit, i felt my speed isnt there at all though.

First thing I noticed was, the props jerseys were getting a little tight on me last season, this year, they're falling off me and i even wore the number 2 jersey and it fit like a dream!!!

[beertank23]

Made a tackle on the weekend and jacked my shoulder up, felt terrible, ok today, i reckon i'll be right for the weekend coming.

3 way trial match, hoping to play 30 minutes, not sure how much playing time i'll get!

[Shaun_W]

Subbed.

[mean710]

Winner never quit, quitter never win.
Cheer up!!!

[beertank23]

Things went ok for me today.

Our trial match was called off, so I have planned a conditioning weekend seeing as my shoulder feels great!

Set myself a realistic goal, the coach wants tight 5 to run the 3KM in 13 minutes, so i thought i'll give it a red hot go. Ran my 3km on grass in 16:20 mins. I reckon 13 is very obtainable by season kick off which is 5 weeks!

Shoulder feels much much better, as I didnt train all week, hoping to get back into the gym next week, got my training and sleep patterns dialled in and i'm down to about 119kg!!!!

[scott_donald]

not bad with the running... i just find it funny most rugby clubs test the 3k... pointless really!!!

[toad1]

how many laps of the pitch is 3km. 9,10 laps.

[beertank23]

There's an athletics track near my house, we were running 400's.


not bad with the running... i just find it funny most rugby clubs test the 3k... pointless really!!!

The lack of knowledge most coaches have of fitness and conditioning is mind boggling, compared specially with the US, where it seems as though every team right down to the amateurs have a Strength and Conditioning Coach! I think I'm in the wrong field, I'd love to do it for a living!

[Shaun_W]

So that's seven and a half laps of the track.

Some American university's strength and conditioning coaches can earn upwards of a million dollars a year, I've heard. American colleges' football games regularly achieve a crowd of over 50 000 per game. College sport is the gateway into professional sport in America, so they're going to have much better coaches.

Thankfully, a lot of their info is available on-line anyway.

Good luck with the training.

[scott_donald]

There's an athletics track near my house, we were running 400's.



The lack of knowledge most coaches have of fitness and conditioning is mind boggling, compared specially with the US, where it seems as though every team right down to the amateurs have a Strength and Conditioning Coach! I think I'm in the wrong field, I'd love to do it for a living!

i did internship at a gym and trained nfl players, 1 guy for the combine, a few others for other combine type things... learned a lot... but yet again they do get things wrong i think the head trainer learned a lot form me... i did all the o lift technique stuff etc... running and agility stuff i learned a lot off him...




So that's seven and a half laps of the track.

Some American university's strength and conditioning coaches can earn upwards of a million dollars a year, I've heard. American colleges' football games regularly achieve a crowd of over 50 000 per game. College sport is the gateway into professional sport in America, so they're going to have much better coaches.

Thankfully, a lot of their info is available on-line anyway.

Good luck with the training.

ya friend played rugby for CAL...

had 3 full time physios... their own gym... 3/4 coaches squad of 50 ish... but they are the best college rugby team... Varsity sport there...

[beertank23]

I definelty reckon im in the wrong line of work, working with athletes would be an unreal job i reckon!


We have a squad of 80, we have 2 strappers, 1 physio who comes for 30 mins a week and 4 coaches! No gym.

[acticle710]

Thanks for the information! I've been meaning to start this process myself so this is a big help.

[toad1]

I definelty reckon im in the wrong line of work, working with athletes would be an unreal job i reckon!


We have a squad of 80, we have 2 strappers, 1 physio who comes for 30 mins a week and 4 coaches! No gym.


2strappers, wow i much prefer to tape myself if i can although now that we no longer have the joy of free tape at my club it's amazing how many guys just do with out. 30mins a week for 80guys thats not alot considering my average time wi the physio is 15mins and i'm just getting mobility work and i though our physio didn't have enough time and she's in both training nights for about 1hour and match days and we're lucky if theres 20guys at training.


i don't know many teams in scotland that have thier own gym i can think of 6 that i definantley know off.


hows the bench press coming along you smashed through your plateu yet.

[beertank23]

2strappers, wow i much prefer to tape myself if i can although now that we no longer have the joy of free tape at my club it's amazing how many guys just do with out. 30mins a week for 80guys thats not alot considering my average time wi the physio is 15mins and i'm just getting mobility work and i though our physio didn't have enough time and she's in both training nights for about 1hour and match days and we're lucky if theres 20guys at training.


i don't know many teams in scotland that have thier own gym i can think of 6 that i definantley know off.


hows the bench press coming along you smashed through your plateu yet.


I reset on my bench, been going ok, nothing ground breaking. Ready to start again now, had a week off and going to start some hypertrophy trainining, with the thought that bigger muscles tend to be stronger! Going to do that for 6-8 weeks. Then start strength training again, probably 5/3/1 football by jim wendler!

RE: Our facilities.

The physio doesn't really work on anyone, she more diagnoses it and says how to treat it and strap it or whether we need to go see a physio on our own time. We are one of the smaller, less equiped clubs in the local comp.

We usually only get 40 blokes to training atm. Our club desperately needs an injection of funds from a decent sponsor, we just cant seem to attract them.

Also rugby league is huge and entrenched in our area, rugby league teams, get the vast majority of sponsorship and the local league comp which has about 12 teams, each team has a salary cap of $200 000 and our comp is very much amateur.

[scott_donald]

i don't know many teams in scotland that have thier own gym i can think of 6 that i definantley know off.

.

grammar(POOP) striling(POOP) currie(POOP) that i have seen...

[lhprop1]

i don't know many teams in scotland that have thier own gym i can think of 6 that i definantley know off.

There was a show here in the US where they took a professional football player, Dhani Jones, and let him splay pro rugby. Granted, he only got in for about 2 min, but he played for Leinster and they let him into the real post-match festivities, even if he only was a 2-min scrub for some pussy flanker.

According to the tv show, Leinster had their own bar under the stadium. Are all internationals like that? If so, I've been getting ripped off for the last 15 years and should at least have a jersey to show for it.

On an (un)related note, who would be interested in hosting a top-level D3 team from the US? Europe, Aus, NZ, etc, let me know. Let's get it set up.

[monatu]

There was a show here in the US where they took a professional football player, Dhani Jones, and let him splay pro rugby. Granted, he only got in for about 2 min, but he played for Leinster and they let him into the real post-match festivities, even if he only was a 2-min scrub for some pussy flanker.

According to the tv show, Leinster had their own bar under the stadium. Are all internationals like that? If so, I've been getting ripped off for the last 15 years and should at least have a jersey to show for it.

On an (un)related note, who would be interested in hosting a top-level D3 team from the US? Europe, Aus, NZ, etc, let me know. Let's get it set up.

If you wanted to tour to Aus you left it a little late, the Australian club rugby season is starting in the next 2 weeks or so so they wont fit a game against a touring US side into their schedules (most probably).

[beertank23]

Hey guise.

I think i managed to put on a kilo during my 14 days of glutony, i started at university, so i've just been sitting round doing nothing + missed about 10 days of gym work and i feel like a fat loser for doing so.

Back in the gym today and ate really well all day, feel good.

1 week left doing this stinking program me and the mate are doing, he wants to see it through.

Starting 5/3/1 for Football next week. Although I have had a curious thought about doing some hypertrophy training before 531. Thoughts?

Started Farmers walks tonight, never done them before and I have the forearm strength of a 4 year old girl. Walked about 20m x 2 with 35kg dumbells, really great exercise!! I love them. felt great plus hopefully i'll get some forearm strength out of it and i used it as a finisher exercise as Joe. D. calls em.

[toad1]

i'm in the gay forearms club as well.



grammar(POOP) striling(POOP) currie(POOP) that i have seen...


yeh they're all poo, the only team i know that has a decent gym is bourghmuir cos thats the gym i use and its more of a comercial gym in a rugby club as the players still have to pay to use it.

[Domain710]

Thanks for sharing this useful information. It's great.

[beertank23]

Played 2 games on daturday lads, i was hoping to get picked for seconds, but i got dropped to thirds. I turned up for thirds, played a whole game and then ran on for second grade in like 35 degree aussie heat!

Starting 5/3/1 football Monday evening! Let yall know how it goes!

[toad1]

Played 2 games on daturday lads, i was hoping to get picked for seconds, but i got dropped to thirds. I turned up for thirds, played a whole game and then ran on for second grade in like 35 degree aussie heat!

Starting 5/3/1 football Monday evening! Let yall know how it goes!

two games in a day...good work i'm all but dead after my games. after years of not playing 80min games my body is taking a while to get used to them. ive had maybe 6-8 full games this year and i doubt if ive had that many in the last 4years.

[Shaun_W]

Starting 5/3/1 football Monday evening! Let yall know how it goes!

You got the ebook?

[beertank23]

You got the ebook?


Yeah broski. I ahve the 531 Football but not the original 531 so I'm a bit unsire about the 531 rep sets protocol, doing a bit of research nao.

Weighting about 119kgs guise. Hit a plateau atm, still confident i will smash through it. 115kgs here I come.

[Shaun_W]

Yeah broski. I ahve the 531 Football but not the original 531 so I'm a bit unsire about the 531 rep sets protocol, doing a bit of research nao.

Worth buying for rugby?

[scott_donald]

Worth buying for rugby?

i have it... who you going to play rugby for???

[beertank23]

Played a mixed trial of 1st grade and second grade today.

Pretty happpy with how I ment around the park and that, had a couple of good touches.

Two downsides.

My first crack at scrummaging for the year and i failed a bit, couldn't get the hit on this fat slob. I remembered how to scrummage after about 20 mins and the second downside is one the opposing second rowers put a jam session on me, i got up alright, just he lined me up and put the hurt on.

[Shaun_W]

i have it... who you going to play rugby for???

Probably for RGU after the summer.

[beertank23]

Hey guise started 5/3/1 for football.

2 days a week in season workouts.

I'm a lot, lot weaker atm, due directly to my wieght loss goals and my fantastic rugby conditioning.

The inseason is.

Monday - Bench. Squat. Chins. Dips.
Wednesday - Military. Deadlift. 10 minute tricep/bicep pump up. Glute/Ham Raisers. I supplemented the AB workout for Powercleans.

Might add prone bridges into mondays workout.

I also added plyometrics and flexibility work on Fridays, I try to keep the intensity low.

Anyway my 1 Rep maxes were 90kg bench, squat - i dunno, i was working on form, military 60kg, deadlift - 160kg, powerclean 70kg.

Quite ashamed of my bench and military.

Compared to preseason.

Bench 100kg x 6. dealift - 170kg. Hangclean x 70kg. Squat 160kg. Seated Db Shoulder press 40kg Dumbells.

Anyway, I'm back on track now, good diet, good program, good training parter. Hoping to have a good base to launch from in preseason, where i get all my strength gains!

[toad1]

considering you've lost 10kgs those strength loses are nothing and you'll get them back in no time and i reckon you'll blitz them just as quick and 10kgs in the deadlift can be as simple as not enough rest, wrong foods what other lifts you've done that week how you are mentally on the day. like i bet mentaly you where thinking 'ohh ive lost wieght so my lifts will be down'.


keep up the good work, plus i bet feeling fitter and leaner around the park is making a far greater improvement to your rugby than 10kgs on your 1RM's.

[beertank23]

considering you've lost 10kgs those strength loses are nothing and you'll get them back in no time and i reckon you'll blitz them just as quick and 10kgs in the deadlift can be as simple as not enough rest, wrong foods what other lifts you've done that week how you are mentally on the day. like i bet mentaly you where thinking 'ohh ive lost wieght so my lifts will be down'.


keep up the good work, plus i bet feeling fitter and leaner around the park is making a far greater improvement to your rugby than 10kgs on your 1RM's.


Truer words never spoken!!!

[beertank23]

Hey yall.

Quick question.

How do you progress weights with 5/3/1?


Jim Wendler's 5/3/1

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

If on the 3rd week, last week, you only lift 95% of 1RM how do you progress? I don't get it, am i missing something?

Also back on track in the gym, 100kg for 2 reps!

[Shaun_W]

Hey yall.

Quick question.

How do you progress weights with 5/3/1?



If on the 3rd week, last week, you only lift 95% of 1RM how do you progress? I don't get it, am i missing something?

Also back on track in the gym, 100kg for 2 reps!

You lift 95% for max reps. And because this is 95% of 90% of your actual max, you should get quite a few.

[beertank23]

You lift 95% for max reps. And because this is 95% of 90% of your actual max, you should get quite a few.


What? I think you've just blown my mind and i'm at uni studying engineering.

[Shaun_W]

What? I think you've just blown my mind and i'm at uni studying engineering.

You take your actual 1RM, and subtract 10% off of that, which becomes your training max, and you then base all of your training percentages off of that number. So in your first cycle, you can quite easily end up getting 6+ reps on the 95% week.

What branch of engineering you studying? Mechanical here. :D

[toad1]

trust the numbers they work. the way i think of it, is that its 95% of 90%.

eg if your 1rm max is 100. you would use 90 as your starting max and you would be doing 85.5x1 as your 3rd wave max which you would/should do alot more than 1rep.

[beertank23]

What branch of engineering you studying? Mechanical here. :D

Electrical Major...Normally the math comes ok to me, but this is doing my head in mate.

SO How do i calc my 1RM? Do I do it in the gym.

I got 90kg by 3 yesterday in that second week. Can you guys help me to figure out my progression, so i can get my head around this.


Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

so for me. With an assumed 1RM of say 100kg for ease of calcs. subtract 10%, gives me a 1RM of 90kg, ok.

Wave 1: WU, 67.5kg, 72kg, 76.5kg.
Wave 2: WU, 72kg, 76.5, 81kg.
Wave 3: WU, 67.5kg, 76.5kg, 85.5kg
Wave 4 (deload) -------------

So then what happens in this next cycle?

[toad1]

Electrical Major...Normally the math comes ok to me, but this is doing my head in mate.

SO How do i calc my 1RM? Do I do it in the gym.

I got 90kg by 3 yesterday in that second week. Can you guys help me to figure out my progression, so i can get my head around this.


Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

so for me. With an assumed 1RM of say 100kg for ease of calcs. subtract 10%, gives me a 1RM of 90kg, ok.

Wave 1: WU, 67.5kg, 72kg, 76.5kg.
Wave 2: WU, 72kg, 76.5, 81kg.
Wave 3: WU, 67.5kg, 76.5kg, 85.5kg
Wave 4 (deload) -------------

So then what happens in this next cycle?


yeh just do your one rep max the normal way you would do it or use the formula of wieght x reps x 0.0333 + wieght. e.g. 100x5 x0.0333+100=116.65 and then from that you'd take 90% which is 105kg and use that as your starting max and then add to it each cycle so cycle 2 would be 107.5kg

the next month you would set your 1rm max to 95kg or 92.5kg or 97.5kg depending on how you are feeling. id only do the 7.5kg if you got above 5 in week 3 and the figures would all be adjusted acordingly. i made the spreadsheet as is suggested in the book. makes it so much easier.

so 92.5kg would be

w1 w2 w3 d

reps wieght reps wieght reps wieght reps wieght
5 62.5 3 65 5 70 5 37.5
5 70 3 75 3 80 5 47.5
5 80 3 85 1 90 5 62.5


i'm using slightly different percentiles(if thats a word) than you but there are a few you can use.

[beertank23]

Starting to make sense now.


and then add to it each cycle so cycle 2 would be 107.5kg

So you just add 2.5kg, to your 1RM every month if you manage to lift the reps and sets required. Say if i nail all the lifts and make my percentages, i add 2.5kg and re-calc and go again?

Makes sense now.

[toad1]

Starting to make sense now.



So you just add 2.5kg, to your 1RM every month if you manage to lift the reps and sets required. Say if i nail all the lifts and make my percentages, i add 2.5kg and re-calc and go again?

Makes sense now.

you'll get the reps and sets required without a problem unless you try add far to much to a cycle. the first cycle should be pretty easy.

ive been adding 2.5kg to my push press, 5kg to my bench, 5-10 to my squat and deadlift. my last set of squats i added 7.5kg and got 7 reps for my last set of 5 and for my bench i added 5kg and got 5 for my 5. thats the first time that ive failed to get more than the required reps and ive been adding 5kg to my bench for the last 3 cycles so depending on how the rest of the cycle goes and what i decide to do for my pre-season i might only up my bench 2.5kg.....i duno if you can up it say 3 or 4kg because of plates. actually for this cycle i added 5kg to my push press because when i added 2.5kg the numbers where the same and i banged out 6 reps instead of 1. so i know i can defo go a bit heavier.

what i aim for is 2more reps each week so wave one i want 7reps instead of 5 wave two 5 instead of 3 and wave 3 3 instead of 1 but its important for me to remember that if i don't lift more it doesn't matter could just be having a bad day.

[beertank23]

Hey yall,

Pretty happy with this 5/3/1 caper, getting strong again.

Adding DB Rows into the Wednesday in season workout. Added a light plyometric session on fridays, if i'm tired or sore, i will skip this in favour of rest.

ANyway, i really came here to say, starting a new supplement stack, i love my supps, even if half of them dont work.

Got, My first ever pre workout - Lee Priest's new range, novadex xt + brute force stack (test boosting/aromatiase inhibitor stack), l-carnitine tabs and ofcourse whey. Hoping to shed some fat through this stack.

Got a new fat burning regime and mindset, doing a 16 week body for life thing -beertank style. I'll be taking some before photos, but i dont think i'll be posting them here, too self conscious, but maybe the after photos, if this 16 weeks go well.


Also got a big conditioning workout on sunday, i'll do some testing aswell. 40m, 100m vertical, height, weight etc see where i'm at, i'll post results here.

[beertank23]

hey guise, if anyone reads this, i need some advice on when to take my test booster.

I got a novadex/tribulus stack.

I train like this and this is what i was thinking.

Mon - lifting -
tues - rugby training
wed - lifting
thurs - rugby training
fri - rest
sat - game
sun - rest.

2 novadex AM. 2 novadex and 2 tribulus PM 30 mins before training. On non-training days 2 novadex and 2 tribulus before bed????

[beertank23]

Been a bit quiet in here.

He's what my lifts are at.

Bench - 90kg x 4
Military - 65 x 1
Squat - non existant, i've lost my ability to squat, i've gone back to the drawing board to try and fix my form.
deadlift - 160kg x 2
Dumbell Row - 60kg x 5


havent been over to test my running or vert.


Started the rugby season, i played the trials in 2nd grade and have since recieved a pump down to 3rd grade, pretty disappointed, oh well, we are 1 from 1.

[Slovakian_Pride]

Been a bit quiet in here.

He's what my lifts are at.

Bench - 90kg x 4
Military - 65 x 1
Squat - non existant, i've lost my ability to squat, i've gone back to the drawing board to try and fix my form.
deadlift - 160kg x 2
Dumbell Row - 60kg x 5


havent been over to test my running or vert.


Started the rugby season, i played the trials in 2nd grade and have since recieved a pump down to 3rd grade, pretty disappointed, oh well, we are 1 from 1.

which club do you play for?
train hard excel in 3rds and you'll get back up to 2nds

[beertank23]

117.2kgs today lads. diet much.

Played half of over half of second grade yesterday, played well i though.

[beertank23]

95kg x Bench press. Hoping to hit 105 x 1 next week. Or i might even load it up on Friday and have a go!

Got my squatting technique and confidence back, worked up to 100kg 5 reps, real easy, might go for 120kg next week!

Pullups for reps - assisted on feet.

Training the house down!

[toad1]

117.2kgs today lads. diet much.

Played half of over half of second grade yesterday, played well i though.

well done on the wieght loss, how much further are you planning on droping down.

you finding the t-boosters any help, ive never thought they seemed worth it. i took zma for a couple months and all that did was help me sleep which was a benefit in itself.

i duno if id do extra bench if your on the 5/3/1 might muck it up a bit, but if it's feeling good do it.

[beertank23]

well done on the wieght loss, how much further are you planning on droping down.

you finding the t-boosters any help, ive never thought they seemed worth it. i took zma for a couple months and all that did was help me sleep which was a benefit in itself.

i duno if id do extra bench if your on the 5/3/1 might muck it up a bit, but if it's feeling good do it.

I modified it a little bit in that on the last set, i go til failure. Its been working well!

Yes i love my T boosting, its great for me!

[beertank23]

1 Rep Max Day for 5/3/1.

Bench: 110kg x 1.
Squat: 140kg x 1.

Fu ckin stoked with these lefts, felt great going into the gym, felt great on all lifts. It's great to have my squat back on track, i lost my confidence with it and i'd all but given up until, i watched a mark rippletoe vid and then everything clicked.

110kg bench is a PB!! Killing it.

Got deadlift and overhead press on Wednesday.

Made some changes to my diet, carb cycling and eating a lot less after 5PM in the hope of dropping a few kilos. Still trying hard to hit 110kg by the end of the season!

Sitting at 118.0kg this morning.

[scott_donald]

solid stuff witht he weight loss... what is the squat compared to your pr???

[beertank23]

solid stuff witht he weight loss... what is the squat compared to your pr???

Have squatted 160, not real low.

Going to work up there again, but work on getting low.

[beertank23]

1 Rep Max

Military Press: Tried 70kg - failed. Tried 65kg got two!

Dealift: 170kg x 1.

DB Row: 60kg DB x 4.

[beertank23]

Deloading this week yall.

[PopeGregorius]

117.2kgs today lads. diet much.

Played half of over half of second grade yesterday, played well i though.
Doing well man, keep at it.

[touseef123]

Its nice Pics...

[beertank23]

Its nice Pics...

http://www.vec.ca/images/Eng_Only_Please_01_LO.jpg



Scored 2 tries on the weekend!

[beertank23]

Quick Update.



Bench: 110kg x 2.
Squat: 140kg x 2.
Deadlift: 170kg x 1.
Military Press: 70 x 3.
Bentover DB Row: 60kg DB x 5.

Still working on chinc/pull ups/dips, cant quite get bodyweight on these yet, very close on dips.

This week going for 1 rep maxes. I went bench 115kg x failed miserably but i was fatigued due to work. Went for 140kg squat, got two stoked!! In a month i'll got for 150kg. going for 75-80kg Overhead press and 175-180 deadlift on wednesday night. Cannot wait.

Been playing some good footy, in my own opinion. I started in second grade last week due to an injury, i just cant get a crack there permantly due to some better/older/more experienced props being in front of me, i think solely on seniorority alone, i always end up playing all of 3rd grade and then the last 15 minutes of second grade as an impact player! Loving it.

[beertank23]

Jsut tried the 300 workout for something different, very tough after a huge slog at work, go through it in about 45 minutes, mind you, it was my first time and i was learning and resting, will break 35 next time round.

[beertank23]

Down to 116.6kg. Been dieting a bit, starting second grade atm, got 3 points for players player on the weekend, so i was stoked with that, couple of good hit ups, few tackles, pinched a ball, which is hard to do now with the new interpretations, we even won 2 tightheads on thier feed.

I have 3 games in 8 days. Hoping to hit 115.6 by the end of this stretch!!!!

[essential222]

Down to 116.6kg. Been dieting a bit, starting second grade atm, got 3 points for players player on the weekend, so i was stoked with that, couple of good hit ups, few tackles, pinched a ball, which is hard to do now with the new interpretations, we even won 2 tightheads on thier feed.

I have 3 games in 8 days. Hoping to hit 115.6 by the end of this stretch!!!!

Yeah man the new interpretations are a bitch, break downs used to be a strength of mine, now I find myself not being as usefull as I should be at rucks, needa relearn my lines to either hit them or run wide for a ball carry,

Good work on two tries and the tighthead, always a good feeling when a frontrower gets it over the opposition.

[beertank23]

Bagged another double!! 2 tries boiii.

We won like 48-0.

[lhprop1]

Down to 116.6kg. Been dieting a bit, starting second grade atm, got 3 points for players player on the weekend, so i was stoked with that, couple of good hit ups, few tackles, pinched a ball, which is hard to do now with the new interpretations, we even won 2 tightheads on thier feed.

I have 3 games in 8 days. Hoping to hit 115.6 by the end of this stretch!!!!

What's the new interpretation? Those things usually take a while for the refs to figure out for us in the states. Even when they do figure it out, they usually figure it out wrong and f* the whole works up.

[monatu]

What's the new interpretation? Those things usually take a while for the refs to figure out for us in the states. Even when they do figure it out, they usually figure it out wrong and f* the whole works up.

You have to release the tackled player before attempting to play/pilfer the ball.

So no more Richie Mccaw/George Smith/Heinrich Brussouw style tackle+instantly wrap arms around ball+turnover. The turnover's now generally come from 3rd or 4th phase rucks when people are slow getting there, and its generally the SECOND man coming to the ruck that gets the pilfer (as its very, very hard for the tackler to pilfer now).

First few rounds of this years Super 14 the penalty counts were absurd because it took them a while to get used to it.

Conversley, the style also suits the bigger, mobile #7's (the Schalk Burgers, Francois Louw's, David Pocock's etc) as opposed to the smaller ones who used to excel in the ruck.

[beertank23]

You have to release the tackled player before attempting to play/pilfer the ball.

So no more Richie Mccaw/George Smith/Heinrich Brussouw style tackle+instantly wrap arms around ball+turnover. The turnover's now generally come from 3rd or 4th phase rucks when people are slow getting there, and its generally the SECOND man coming to the ruck that gets the pilfer (as its very, very hard for the tackler to pilfer now).

First few rounds of this years Super 14 the penalty counts were absurd because it took them a while to get used to it.

Conversley, the style also suits the bigger, mobile #7's (the Schalk Burgers, Francois Louw's, David Pocock's etc) as opposed to the smaller ones who used to excel in the ruck.

Nice post. Repped on recharge.

[essential222]

You have to release the tackled player before attempting to play/pilfer the ball.

So no more Richie Mccaw/George Smith/Heinrich Brussouw style tackle+instantly wrap arms around ball+turnover. The turnover's now generally come from 3rd or 4th phase rucks when people are slow getting there, and its generally the SECOND man coming to the ruck that gets the pilfer (as its very, very hard for the tackler to pilfer now).

First few rounds of this years Super 14 the penalty counts were absurd because it took them a while to get used to it.

Conversley, the style also suits the bigger, mobile #7's (the Schalk Burgers, Francois Louw's, David Pocock's etc) as opposed to the smaller ones who used to excel in the ruck.

Yeah exactly, its the reason Adam Thompson is not in the all blacks for the tri nations, he was an excellent ruck/breakdown flanker, now the flankers are picked more on speed/running prowess as a linking position to the backs,

For example Victor Vito, ex 7's player incredibly big and mobile with good ball skills.

[SemperMachina]

Hey what team you play for? Mereweather?

[beertank23]

Hey what team you play for? Mereweather?

haha no. They flog us. In my avi, I'm wearing the black.


Workout last night was interesting. Still on 5/3/1, going well, getting stronger. I started a new job like 2 months ago and it's very physically demanding, so my strength has suffered a little plus i'm cutting fat.

Anyway.

Military press.

5 x 40kg, 3 x 55kg and 3 x 65 kg. Definite weak point, but a tough exercise.

Deadlift.

60kg warmup, 120kg x 5, 140 x 3, 160 x 2 and I was feeling it so i went 170kg x 1. Matched my PB here, going to work on more reps at 160 before moving higher.

T bar row.

40kg warmup, 65kg x 8, 75 x 8, 80 x 8. Felt good, have not done these in ages.

GHR/Shrug superset and my finisher was farmers walk/bicep curl superset.

Down to about 115kg.

[beertank23]

hey guise, update.

Down 114.6kg!!

Also had a shocker yesterday, I've been lumped at tighthead and I simply am not a tight head for starters, i'm not 125kg anymore! Got hooked just after halftime, i dont blame the coach, we were getting belted, our whole team was getting belted, my opposite man was owning me, oh well.

Just before I was hooked, I moved to the other siude of the scrum and killed my opposite number.

I managed to get some game film, i'm going to get a mate to chop it up and make a highlights package and upload it.

[TURFC]

yeah its f a rkin awful hey, i feel like it takes me two days to run the 100, and in reality, 19 seconds isnt too far off.

What should i aim for at my weight? 15 seconds?

If you really wanna work up (or down, weight-wise at least) to playing League you just wanna keep pushing yourself until you're in the 11-13 second range. Keep up the hard work man, it'll pay off if you stick to it.

[beertank23]

If you really wanna work up (or down, weight-wise at least) to playing League you just wanna keep pushing yourself until you're in the 11-13 second range. Keep up the hard work man, it'll pay off if you stick to it.


lolwut?

[TURFC]

lolwut?

You said earlier in the thread that you were training to play League. To be in that area of athleticism you want your 100 time to be in the 11-13 second range.

[beertank23]

You said earlier in the thread that you were training to play League. To be in that area of athleticism you want your 100 time to be in the 11-13 second range.


No I didn't.

I play rugby.

[beertank23]

Workouts this week.

531 for football beertank style. I'll just post my last set, dont need to bore everyone with working sets.

Monday

Bench press: 2 x 105kg (was aiming for 3 and failed)
Squat: 3 x 130kg (had two weeks off squatting with a badly jacked up knee)
Cable Row: worked up to 6 x 84kg (stack weight)
Pullups/Wide Grip Pullups/Chin ups.
Tricep Dips: Bodyweight x 3 sets.

The tricep dips are going well, I'm getting stronger and losing weight, so they are going well, I can do my first set of 5 at bodyweight without assistance!


Wednesday

Military Press: 65kg x 3.
Deadlift 160kg x 3.
Barbell Shrugs/GHR superset: Shrugs: 160kg x 8. GHR: Bodyweight x 4. (getting much better at GHR)
Rear Delt/Farmer Walk superset: Delt flys: 10kg x 8. Farmer Walk: 40kg DB's in each hand for about 30-40m.

[shane_o_88]

Workouts this week.

531 for football beertank style. I'll just post my last set, dont need to bore everyone with working sets.

Monday

Bench press: 2 x 105kg (was aiming for 3 and failed)
Squat: 3 x 130kg (had two weeks off squatting with a badly jacked up knee)
Cable Row: worked up to 6 x 84kg (stack weight)
Pullups/Wide Grip Pullups/Chin ups.
Tricep Dips: Bodyweight x 3 sets.

The tricep dips are going well, I'm getting stronger and losing weight, so they are going well, I can do my first set of 5 at bodyweight without assistance!


Wednesday

Military Press: 65kg x 3.
Deadlift 160kg x 3.
Barbell Shrugs/GHR superset: Shrugs: 160kg x 8. GHR: Bodyweight x 4. (getting much better at GHR)
Rear Delt/Farmer Walk superset: Delt flys: 10kg x 8. Farmer Walk: 40kg DB's in each hand for about 30-40m.

Hey man,

Noticed you've been on 5/3/1 for a while and have a few questions...

How do you find the intensity doing it in-season? Not too fatiguing?
Also how do feel about the programme in general? Making good gains?

Im looking for an in-season programme to do for the upcoming season and was leaning towards this but have some concerns as to whether it will be too much volume alongside training and games?

Cheers!

[beertank23]

Hey man,

Noticed you've been on 5/3/1 for a while and have a few questions...

How do you find the intensity doing it in-season? Not too fatiguing?
Also how do feel about the programme in general? Making good gains?

Im looking for an in-season programme to do for the upcoming season and was leaning towards this but have some concerns as to whether it will be too much volume alongside training and games?

Cheers!


The volume is ok, on the high side, but I just suck it up and get it done, without worrying too much about it all. I eat plenty of protein, sleep and roll on a tennis ball.

The thing that fu cks me up, is train hard in the gym and then i go to training and the coach belts us around the park for 2 hours, thats when i get sore and tired.

Making great gains/perhaps a bit fatiguing. The saving grace is the rep scheme is so low it doesn't cause much DOMS, which is great for weary legs as the season drags on.

531 for football is great. I've only done the "in season" part, I have no intention of doing the pre season component, I will switch to Joe Defranco's WSFSBIII in pre season. I will switch back to 531, in season for 2011, because my gains have been awesome. I've got a PR on bench, deadlift and military press.


In season make sure you deload every 4th week or reset your CNS when you can, helps heaps.

[TURFC]

No I didn't.

I play rugby.

My mistake, not sure where I thought I read that. (And you know I meant League style rugby you twat)

[shane_o_88]

Thanks man.

I think I will give it a go, looking forward to it. 6 weeks till 1st game of the season and im already buzzing for it!

Repped.

[beertank23]

Did some sprint work today, to dust the cobwebs out.

10 x 100m.
5 x 50m with sled.
2 x 20m.with sled.

Gassed up real quick because my nutrition today was awful after a big night on the turps.

[beertank23]

Worked up to a 110kg bench tonight and a 140kg squat x 2.

Pretty happy, even though its an equal PR because I've lost 4kg since i did it last time!

Conditioning tuesday tomorrow, rugby training, followed by basketball. Great 3 hour conditioning and plyometric workout!!!

[beertank23]

Max week.

Supposed to be going max overhead press and deadlift, but it's been postponed 1 week due to absenteeism.

Going for a swim instead, to shake out those niggles, also helps with my fat loss goal and rugby conditioning.

[beertank23]

Ended up going into the gym before training.

Maxed 70kg x 3 Military Press. Pretty happy with that.
40kg DB farmer Walks.
Worked up to 160kg barbell shrugs.
Glute Ham raisers 3x4.

[beertank23]

Played a full game of second grade yesterday and then made my debut in 1st grade got 20 minutes, felt ****in awesome. All up played about 100 minutes of football.

In seconds we won 99-0. I scored a try and kicked a goal!

That makes it 5 tries this year and my first ever goal.

[beertank23]

Deload week.

Box squatted for the first time up to 100kg. Box squats are ****in fantastic, brilliant.

DB bench 3x8.
Box Squat 4x6.
Seated Row 1x12, 1x8, 1x6.
Weighted ab circuit.

[godsangina2]

hey guise, update.

Down 114.6kg!!

Also had a shocker yesterday, I've been lumped at tighthead and I simply am not a tight head for starters, i'm not 125kg anymore! Got hooked just after halftime, i dont blame the coach, we were getting belted, our whole team was getting belted, my opposite man was owning me, oh well.

Just before I was hooked, I moved to the other siude of the scrum and killed my opposite number.

I managed to get some game film, i'm going to get a mate to chop it up and make a highlights package and upload it.

gjdm, I knew you had it in you. Keep it up.

[beertank23]

gjdm, I knew you had it in you. Keep it up.


I'm down to 110kg now, leaned up a bit, but still got plenty of fat, probably going to have to go down to 105kgs or so, to shred some more fat and bulk back up. Still scare people when i take my shirt off at the beach :(

Last game of the regular season today, cannot wait for finals.

[beertank23]

Busted shoulder, feels like ACL/shoulder stinger. Going to take some time. Icing it right now, i'm in pain every time i move it.

Semi finals next week, but i know, i'll be out, this feels awful. I've done the same thing to both shoulders, the right side took about 6 weeks and the left side took 4 months.

feelsbadman.jpg

On the plus side, i come off with 10 to go and still shared players player.

[beertank23]

Starting to become a cardio warrior, very depressing.

35 mins on bike followed by bodyweight split squats/step ups circuit.

Started on Elite Oxy Pro @ 110kg. Not expecting much, but it did kill my appetite this morning.

[beertank23]

Continuing oxy elite pro log here.

Weighed in at 109.6kg, that 500grams lost in 4 days.

Taking 2 AM, 1 PM.

They kill my appetite, the only downside so far is they make me quite ill on the stomach and i seem to be coming down hard off them, like gettin depressed, I dunno.

[shane_o_88]

congrats on the weight loss bro

[EVO-PT]

Good job on dropping the weight mate! I know how much of a pain in the ass it is lol

Any update on the rugby in the USA mate? Did you ever look into/think about Europe? Or is that even a harder nut to crack? Italy super 10 would be sick I reckon!

[beertank23]

Good job on dropping the weight mate! I know how much of a pain in the ass it is lol

Any update on the rugby in the USA mate? Did you ever look into/think about Europe? Or is that even a harder nut to crack? Italy super 10 would be sick I reckon!

Hey brosef,

Like i was saying before, I am going to the US, I cant say too much until everything is set in stone, i guarrantee you'll be the first to know ;)

I did think about europe, but the US is on my hit list, the italian super 10's is a pretty good comp, i think its only semi pro though, there's a fulla running around int he newcastle comp, who played on the wing for parma, he is an absolute weapon, he played 13 games for the highlanders and 2 games for the crusaders and 1 game for NZ maori. He is a speed machine, i think you probably have to have some game to get a contract over there.

the fullas name is hayden pedersen and he killed us, even though he had the ****test foward pack in the comp.

Next Goal: 105kg.

[beertank23]

Started rehab on my troublesome shoulder, feeling better already.

Started westside for skinny boys 3. Obviously going to take it easy on upperbody lifts, i can still do back, arms and abs pain/niggle free so i'll keep these up.

Keep smashing legs and cardio and try to obliterate this stomach fat which is holding on.

Oxy Elite Pro Update: Appetite is now that of a small child, struggling to get down a few tins of tuna and yoghurt, been scolling protein shakes like they're going out of fashion because it's the only thing i feel like eating.

down to 108.5kg. 1.5kg loss in a week, my stomach looks smaller aswell.

Since going from 114kg-108kg, my jeans are falling off my hips, my shirts look like i'm wearing a potato sack.

I reckon when i get my shoulder right, i'll get off these oxy elite's and start throwing some serious iron around the gym.

[beertank23]

Down to about 235 pounds or 107.5kgs.

Strict dieting.

Strength progression has slowed right down, but looking better in the mirror so all is good.

benching 100kg x 3, squatting 120kg x 4. Not real impressive i know and I was lifting more but the caloric deficite is killing me!

Probably another 7-8kgs and I'll start eating a bit more.

[EVO-PT]

Down to about 235 pounds or 107.5kgs.

Strict dieting.

Strength progression has slowed right down, but looking better in the mirror so all is good.

benching 100kg x 3, squatting 120kg x 4. Not real impressive i know and I was lifting more but the caloric deficite is killing me!

Probably another 7-8kgs and I'll start eating a bit more.

Good job mate!

We are pretty much in the same boat atm - you still looking at playing the same pos next yr? or coz of the weight loss changing it up

[beertank23]

No, I want to play in the second row and If I can get down to 100kg and stay there, it will be happening cause i'm 6'2" and have great hands.

If not I could always lean bulk back to 106-108 and play loosehead.

[monatu]

6'2 100kg's you could make a good #8 at club level couldn't you? Rumbling off the back of a scrum you would be hard to stop

[beertank23]

maybe mate, but at our club there's more number 8's than I care to count and the bloke they are grooming to play #8 is down training with the Brumbies in the hope of being signed.

honestly the way foward at my club is in the second row!

[EVO-PT]

Good job man - Im sort of wondering where I will end up - I will be a fairly lean 100kg's at 5'11 - mates have been telling me to maybe have a crack at no.6 - but then Im being told that the club I want to go to needs props and I have pretty much always played loosehead prop....so abit confused lol.

At the end of the day im just going to get in the best condition and be the strongest I can and see what happens pre-season...if I end up prop, flanker whatever im not bothered aslong as I do my all to get into 1st 15!

[beertank23]

106.8kgs this morning. My strength has stalled heaps bad.

still benchin 100kg x 3.
still squatting 120 x 4.

Looking a lot better in the mirror though and everything else is going well my vertical leap has improved out of sight.

[EVO-PT]

Great work mate! would love to be 105 this sat!

[5Six]

I'll give this a log a go

[beertank23]

^^ thanks pal.

Still doing west side for skinny boys 3. Haven't put on much strength but looking better in the mirror, plus i'm absolutely loving the program and putting inches on my vertical leap, still stuck around 108kg but leaned up a little bit.

Been taking in more protein and l-gluatmine.

lifts still the same, only thing that is going well is stiff legged dead lifts - 100kg x 6 reps. Bench and squat stuck due to caloric deficit.

Thinking about giving that intermitent fasting a go...Any thoughts. Pretty desperate to get a beach body on.

[EVO-PT]

I would never fast - I would just drop cals for a few days/ a week and increase cardio...

[EVO-PT]

Yo dude still dropping weight!

[beertank23]

105.5kg!!!

Hoping to weigh in at 105 even on saturday morning. Going to a music festival on saturday, so hopefully weigh in at 104 on the sunday, lol. Happens every time i go to a festival, burning fat/muscle/glyocogen/dehydration.

[essential222]

105.5kg!!!

Hoping to weigh in at 105 even on saturday morning. Going to a music festival on saturday, so hopefully weigh in at 104 on the sunday, lol. Happens every time i go to a festival, burning fat/muscle/glyocogen/dehydration.

Nice work on the weight loss bro, and I feel ya on compounds taking a beating when in caloric deficit, ive been cutting to get to 6% for summer for purely vain reasons and my bench has taken a hiding lol, rest of my lifts have stayed same or improved though >.>

Post some progress shots.

[beertank23]

Nice work on the weight loss bro, and I feel ya on compounds taking a beating when in caloric deficit, ive been cutting to get to 6% for summer for purely vain reasons and my bench has taken a hiding lol, rest of my lifts have stayed same or improved though >.>

Post some progress shots.

Still too fat.

[EVO-PT]

Great work mate! - hit 104 last sat - pretty pumped!

[beertank23]

Getting bodyfat done with calipers at the gym, i reckon it will be as accurate as a blind dart thrower, but i guess it will be good to get a guage of where im at (ballpark anyway) also to track progress.

[beertank23]

Weighed in at 104.9 this morning.

Very happy little vegemite.

Still going with Joe Defranco's WS4SBIII. Going well.

[beertank23]

Digital calipers at the gym reckon 17.9%, home scales reckon 19.4% BF. Anyhow wanna get to like 12-14.

Woke up at 104.3kg this morning.

the 18% seems awful low to me for my body comp.

[ivan_drago]

Digital calipers at the gym reckon 17.9%, home scales reckon 19.4% BF. Anyhow wanna get to like 12-14.

Woke up at 104.3kg this morning.

the 18% seems awful low to me for my body comp.

It depends where the fat is located.
I have 13% bf but allot of my body fat is located around my stomach(due to recent weight gain) I i actually look higher at around 15% body fat

[5Six]

Getting bodyfat done with calipers at the gym, i reckon it will be as accurate as a blind dart thrower, but i guess it will be good to get a guage of where im at (ballpark anyway) also to track progress.

I laughed hard at this, and I have no idea why.

But depending on the examiner, and their skill level calipers can be accurate or way far off, like you said. And glad to see you're making some progress, dude! That's awesome

[beertank23]

Upped the cardio, trying to get shredded for the aussie summer. Also got my US visa, going to to be playing some rugby in the united states, this comp coming up in january.

One good thing with dropping all the weight is i'm painstakingly close to dunking the basketball now, i can hang onto the rim, just 1 more inch i reckon, also i've gotten a lot better at baketball since becoming more athletic. WS4SB3 is a ****in top program for building insane athletes, but i reckon 531 for football is better for building TIGHT 5 rugby players.

Start pre season conditioning on thursday, hill sprints, tyre flips, sled drags.




It depends where the fat is located.
I have 13% bf but allot of my body fat is located around my stomach(due to recent weight gain) I i actually look higher at around 15% body fat

Every ounce of fat on me is located on my love handles and gut, looks ****in disgusting.

[ivan_drago]

Keep going mate. U'll drop the weight.

How long u gonna be in states for?

[beertank23]

Keep going mate. U'll drop the weight.

How long u gonna be in states for?


6 months.

[ivan_drago]

6 months.

Nice are u going to be working as well or studying?

[beertank23]

102.1kg....

Getting too light for the front row.

[EVO-PT]

102.1kg....

Getting too light for the front row.

Dude are we the same person lol - I got to 102kgs aswell on the weekend! lol and I was thinking the same thing regarding being to light for the front row lol....

Im thinking of going down to 95-98kgs and focusing on being a flanker.....

[beertank23]

^^ yeah same, the thing on my mind is im going to the states and they are short on tight heads, but **** it aye, i am desperate to get rid of my belly and get my beach body on.

[liammccarthy]

Keep it going mate. I played 2 seasons in the UK at ~95kg at loosehead and hooker... after always lining up as a 110kg tight head. And the props over there are bigger than over here.. Also the game over there is geared towards big fat forwards.

Having a mobile prop here in Oz is a big boost for any team. It makes your production (tackles, rucks, hit ups) in general play so much better. Sure you might not be as overpowering in the scrum but it's worth it IMO.

[beertank23]

Keep it going mate. I played 2 seasons in the UK at ~95kg at loosehead and hooker... after always lining up as a 110kg tight head. And the props over there are bigger than over here.. Also the game over there is geared towards big fat forwards.

Having a mobile prop here in Oz is a big boost for any team. It makes your production (tackles, rucks, hit ups) in general play so much better. Sure you might not be as overpowering in the scrum but it's worth it IMO.


Nice in bro, advice taken on board, I was always going to keep cutting pretty desperate for a beach body.

I was a tad worried about being 102kg, but you have somewhat reassured me.

[toad1]

i'm still strugling to get upto 102kg and i've been playing prop all my life, i have to say i do feel the difference in a couple kg's here and there. i've usually allways been around 100kg but last year i finished the season at 95kg and i could notice a big difference come scrum time at 95kg but my workrate around the park was alot better, now i'm around 101.5kg alot fatter than i've been in along time but i'm also fitter but with the extra wieght the main difference for me is my speed and it's droped alot with the extra fat.


i think the more mobile a prop you are the better but you allways have to do set peice first no point in a prop if you can scrum and lift, Dickinson for scotland is allways my favorite example. yeh he's fast and can do alot in the lose and he's was a losehead playing tighthead but look how bad he was at the weekend agaisnt the AB's couldn't scrum atol.



Keep it going mate. I played 2 seasons in the UK at ~95kg at loosehead and hooker... after always lining up as a 110kg tight head. And the props over there are bigger than over here.. Also the game over there is geared towards big fat forwards.

Having a mobile prop here in Oz is a big boost for any team. It makes your production (tackles, rucks, hit ups) in general play so much better. Sure you might not be as overpowering in the scrum but it's worth it IMO.

bit of a thread jack, where about in the UK did you play.

[beertank23]

Squatting 125kg x 4 this afternoon, thats up 5kg, very happy. Due to more sleep mainly.

All but decided to go down to 95kg and still play in the front row.

[paella]

Squatting 125kg x 4 this afternoon, thats up 5kg, very happy. Due to more sleep mainly.

All but decided to go down to 95kg and still play in the front row.

Won't you get battered at your weight + strength. I know a few Eng premiership academy boys and they can squat 180kg at 15 stone :S (these are 17 year olds).

[beertank23]

Won't you get battered at your weight + strength. I know a few Eng premiership academy boys and they can squat 180kg at 15 stone :S (these are 17 year olds).

^^ What?


Anyway weighed in 101.6 this morning.

[EVO-PT]

^^ What?


Anyway weighed in 101.6 this morning.

Wow great job bro! - this has motivated me to get to 100 in the next week or so!

[EVO-PT]

What u weighing bro? I was down to 100.5kgs today!

[beertank23]

101.9 this morning with a power dooky in my bowels. Couldn't weigh myself afterwards because i started into the h20.

Have we got ourselves a race? A duel even?

[beertank23]

100.8 this morning.

Lifts are still the same. Although I have progressed to 50kg farmers walks for 40m. Going well there.

[5Six]

Good to see the progress is still going man. As well as the farmers, too. Not enough people do those, IMO!

[beertank23]

brb 100.1 kgs.

So close to double digits, I dont think i've been 99kg since year 8 lolollol.


130kg x 2 squats. Going to stay here and work up to 5 reps before i move onto 140kg.

[EVO-PT]

OHHH **** so close to 100-99kg!

u'll get there before me I cheated a **** load and back to 103 LOL

[scott_donald]

haha you should have pooped first!!!

[toad1]

dude, i've just realised your progress, that's some awesom work, 30kgs droped since you started this journal thats feckin awesom. also 30kgs up on the squat is really good i was amped with my 20kg gianes so 30kgs is really good.



although i might stay away from you fat shedding props i might pick up the wrong ideas.

[beertank23]

haha you should have pooped first!!!

I'll hit 99 tomorrow guarranteed. I'll force myself to blast a dookie.


dude, i've just realised your progress, that's some awesom work, 30kgs droped since you started this journal thats feckin awesom. also 30kgs up on the squat is really good i was amped with my 20kg gianes so 30kgs is really good.

@ Toad. I have squatted 140 x 2 recently, like 3 weeks ago. My best squat was 160kg @ 130 kg bodyweight.

I originally started at 141.1kg. Had a medical for a job, weighed in, didn't get the job, so decided to lose weight.

--------------

Did High rep upper body yesterday.

Some highlights. Remember, I'm on a severe calorie cut and plenty of cardio

Incline Dumbell Bench

25 kg DB x 15.
25 kg DB x 15.
27.5 kg DB x 12.
32.5 kg DB x 10.



Military Press. - About my 4th exercise, so was well fckd by this time.

40 kg x 12.
45 kg x 12.
60 kg x 6.

My best military press was 75 x 1 @ 120 kg bodyweight.

[godsangina2]

that's what happens when you're 30-35% bf

You weigh 130

You need to get to let's say 10% bf

so you need to lose:

20% of 130 = 1.3x20 = 26kg
25% of 130 = 1.3x25= 32.5kg


If you want to even consider being good at sports you need to stop being obese. This is much more important than everything else imho.

get to work son:

http://forum.bodybuilding.com/showthread.php?t=113693871



If you get down to 120 kilos you will still be obese, have a bit of self respect and stop selling yourself short. Lose the fat.


Will monitor progress

strong progress!

[beertank23]

^^ Thanks for the rev up before lol.

[EVO-PT]

Hows the weight mate?

[beertank23]

Exact same bro. 100.something. Nice little plateau i hit though, lol, real stubborn.

[beertank23]

99.8kg this morning son. Did some work yesterday. Weights am, basketball PM.

I'm a tad dissapointed, i loaded up a 130kg squat, I was hoping for 4 reps and got 2. I think I am still definetly feeling the effects of last weekends bender.

Feeling better today. Would love to squat 150 kg before i go overseas but we'll see.

[toad1]

do you drink alot, i'm out heavy most weekends.

[5Six]

Solid progress man. Keep it goin!

And I'm wanting to join rugby this coming season, any tips as what I should start doing, look for a team or just general guidance?

[beertank23]

do you drink alot, i'm out heavy most weekends.


Na, dont really drink, just hit the drugs a bit.

[EVO-PT]

When you off to the USA mate?

[beertank23]

When you off to the USA mate?


January 4th, leavin for Texas to play some ball. Gon be gud.

[EVO-PT]

January 4th, leavin for Texas to play some ball. Gon be gud.

Would be so good to do that!

Is the club sorting out work and a place to stay?>

[beertank23]

Would be so good to do that!

Is the club sorting out work and a place to stay?>

Mate, I'd rather say via PM, not in a public forum.

[EVO-PT]

Mate, I'd rather say via PM, not in a public forum.

Hey mate would be very keen to know how you did stuff and what the club is doing for you because Iam looking at doing something like this myself! - great to talk to someone doing it.

[shane_o_88]

Hey man been a while so though I'd pop on and see how thing are going, you looking forward to playing in the States? Congrats BTW.
Hows the BW going? Hit 100kg yet?
I got to my target 80kg using 5/3/1 now using WS4SB3 style to hopefully get to 85 by the end of the season, hope things are good bro.

[beertank23]

I'm down to mid 98kgs. My strength is ****ed, going nowhere. Getting leaner and fitter atm. I've been eating a little bit more, hence my fat loss has slowed a bit.

I am doing 90 minute conditioning workouts.

6 laps + dynamic stretching warmup.
15 x 100m in 15 mins. I aim for 18-22 seconds/100m.
10 x 50m in 5 mins.
3 coathangers.
tyre flips + sledgehammer smashes superset.
sled drags.
shuttle runs.


spew
then go home.

[shane_o_88]

spew
then go home.

Great cool down.

Good work with the weight loss mate, the strength will come once those calories pick up.

[beertank23]

Lost another 1/4 inch off my waist (measuring through my belly button) aswell, since i last measured, close to a month ago, havent lost any weight though, because i have been eating a bit more.

[beertank23]

Fly out to play rugby in Texas on the 4th January, very excited, very nervous.

[ivan_drago]

Fly out to play rugby in Texas on the 4th January, very excited, very nervous.

good luck.
Live there for 3 years then play for the national team

[beertank23]

I made it to Texas, playing for the Blacks. The club has been so nice to us, Texans are so nice, its crazy, just like being at home.

Cant update too much, I'm on mcdonalds wifi. Will update when I get internet.

[BobisMighty]

Did you get internet yet?

[beertank23]

Hooked it up today sir.

Here's a photo from the weekend, I've started out in the Division 3 team, hopefull move up when I get more familiar with the teams systems. Two major differences between Australian rugby and US rugby that I've noticed is.

a) The American boys are 2x bigger than back home, the boys here are fu(kin huge. We've got backrowers in my club here bigger than our big front rowers back home. Huge men! Not good for me cutting weight in the front row, but I decided I'm just going to start boring and twisting in scrums lol.

b) The refeering is ****house, its fu(kin terrible, I spend most of my time complaining about the refeering. I am so calm on the field, but I nearly lost my brain the other day.

c) I am a tad homesick, but here I am in the blue headgear.

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs781.ash1/167121_10150125394433125_210041173124_7754337_3913 082_n.jpg

[ivan_drago]

Whats the standard like compared to back home?

[scott_donald]

Hooked it up today sir.

Here's a photo from the weekend, I've started out in the Division 3 team, hopefull move up when I get more familiar with the teams systems. Two major differences between Australian rugby and US rugby that I've noticed is.

a) The American boys are 2x bigger than back home, the boys here are fu(kin huge. We've got backrowers in my club here bigger than our big front rowers back home. Huge men! Not good for me cutting weight in the front row, but I decided I'm just going to start boring and twisting in scrums lol.

b) The refeering is ****house, its fu(kin terrible, I spend most of my time complaining about the refeering. I am so calm on the field, but I nearly lost my brain the other day.

c) I am a tad homesick, but here I am in the blue headgear.

http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs781.ash1/167121_10150125394433125_210041173124_7754337_3913 082_n.jpg

haha yep everyone comes in from the side... watch those kidneys!!!

see the first grade guys lost - from mike gifford's fb...

yep all big lads... sammy a mini mountain and troy is a big lad - when i was there i hadn't done any weight for about 3 months and was only 215 but i guess now at just under 230 i would be ok...

in the scrums there seems to be no technique in the teams we played... when i was there tried to introduce stuff at scrum practice...

What you think of Zak the scrum half he is one of my friends from here...

so where you staying???

the club is awesome there and so friendly... allan sharpley is an awesome guy at is the heart of the club...

[BobisMighty]

Hooked it up today sir.

Here's a photo from the weekend, I've started out in the Division 3 team, hopefull move up when I get more familiar with the teams systems. Two major differences between Australian rugby and US rugby that I've noticed is.

a) The American boys are 2x bigger than back home, the boys here are fu(kin huge. We've got backrowers in my club here bigger than our big front rowers back home. Huge men! Not good for me cutting weight in the front row, but I decided I'm just going to start boring and twisting in scrums lol.

b) The refeering is ****house, its fu(kin terrible, I spend most of my time complaining about the refeering. I am so calm on the field, but I nearly lost my brain the other day.

c) I am a tad homesick, but here I am in the blue headgear.

[img]http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs781.ash1/167121_10150125394433125_210041173124_7754337_3913 082_n.jpg[ /img]

Well they do grow them bigger in texas haha. Yeah there is a pretty big problem in terms of a lack of quality referees. You pretty much have to keep reminding yourself to play to the referee.

[beertank23]

see the first grade guys lost - from mike gifford's fb...

Giff plays seconds now, I've started in D3 aswell, hopefully move up soon, thing is, the D1 boys beat Houston convincingly and beat Shreport 112-0, so I dont think the coach will change a winning team.

I scored a try last week in the D3 game and I put Mike Taylor away for a try this week just gone.

Home this weekend vs the huns.


Whats the standard like compared to back home?

Doesnt compare.

The only thing I will say is the Us boys tackle hard, they are athletes and are strong and big!