east2 to prem1 in a season and me trying to stay there.

[toad1]

strong workout. good luck with your shoulder man. strong push press! lots of volume on those rows as well.



solid workout. man i hate rowing haha. i should do it more often, but it just takes so much out of me. i usually do it in sprint intervals, 30s on 30s off

thanks dude


finally found out about my shoulder, basically i've become trap dominant and have over developed traps in comparison to my other shoulder muslces so my left trap is allways over working(or compensating for weaker muscles) and never rests. so i've had it taped up the last few days to try relive the presure on it, hence why i did the squats tonight.

i can't use treadmills and i find bikes and elipticals don't have enough cross over so it only leaves rowing. mentally i just prefer distance duno why.

[toad1]

sunday 10/5/11 bw 102

chin ups 10 8 8
close grip lat pull downs 15platesx20 12platesx15
s/s standing db neutral grip mill press 30x16 30x10
one arm calbe rows(kg) 11.5x10 16x10 20x10 27.5x10
db gun run 18x8 14x8 10x8 6x8
core circuit x2
sprinter sit upsx20, v-upsx15 toe touchesx15 hip upsx15
100 press ups in 1.50mins
box jumps 5 5 5
s/s bw dips 10 10 10

hard session, i think the plates for the lat pull down are 5kg each but i'm unsure. duno how i've jumped upto 102kg but i have.

[toad1]

monday 4/4/11

push press 40x6 80x4 92.5x6 100x4 107.5x3.5
db incline 22x25 28x20
db rows 38x10 38x10 44x10 44x10
bb shrugs 100x10 100x10 100x10
s/s incline rear delt flies 10x10 10x10 12x10
barbell complex 4x10 40kg
tricep rope pull downs(kgs) 27.5x10 40x10 54x10 54x10







forgot to add in the incline

[BobisMighty]

thanks dude


finally found out about my shoulder, basically i've become trap dominant and have over developed traps in comparison to my other shoulder muslces so my left trap is allways over working(or compensating for weaker muscles) and never rests. so i've had it taped up the last few days to try relive the presure on it, hence why i did the squats tonight.

i can't use treadmills and i find bikes and elipticals don't have enough cross over so it only leaves rowing. mentally i just prefer distance duno why.
what do you do to warm up your shoulders before a workout? there are some great wamrups on youtube. especially by the "diesel crew"


sunday 10/5/11 bw 102

chin ups 10 8 8
close grip lat pull downs 15platesx20 12platesx15
s/s standing db neutral grip mill press 30x16 30x10
one arm calbe rows(kg) 11.5x10 16x10 20x10 27.5x10
db gun run 18x8 14x8 10x8 6x8
core circuit x2
sprinter sit upsx20, v-upsx15 toe touchesx15 hip upsx15
100 press ups in 1.50mins
box jumps 5 5 5
s/s bw dips 10 10 10

hard session, i think the plates for the lat pull down are 5kg each but i'm unsure. duno how i've jumped upto 102kg but i have.

great workout. reminds me i've been neglecting my core for sometime now haha.

[toad1]

what do you do to warm up your shoulders before a workout? there are some great wamrups on youtube. especially by the "diesel crew"



great workout. reminds me i've been neglecting my core for sometime now haha.

thanks......just streches and maybe some front and laterial raises if i can be bothered. yeh my 'abbs' are still sore today, core doms are the worst. ill need to speak to the physio again but basically i think i just need to rest my traps or take the pressure of the left one.



Monday 11/4/11 bw 100.6

push press 60x5 95x5 102x3 115x1 115x0.5x3 60x5
incline db press 30x21 30x14
one arm db row 40x8 46x8 54x8 58x8
s/s ez skull crushers 30x8 35x8 45x8 45x8
bb shrugs (2sec holds) 90x8 110x8 115x8
s/s incline rear delt flies 12x10 12x10 120x10
deadlifts 150x1 170x1 190x1 200x1

bb complex (deads, row, hang clean, mill press squat)
4x10 40kg 60sec rest


duno what came over me today but after strugling with the push press i absolutely killed everything. Just couldn't get the lock outs for the next 3 reps after i ground the first rep out. Destroyed my db row PR, every single one of those deadlifts is a PR, i never used straps or a belt so to say i'm happy with the 200kg is an understatement totally over the moon with that lift and even the complex got smoked today and that usually kills me. i think stoping using straps is finally starting to pay off.......that and the suspect bars at edin uni gym.

[toad1]

wednesday 13/4/11

squat 70x5 110x5 160x5 170x3 130x12 110x12
bulgarian split squat jumps 5x5 5kg db's
stab ball hammy curls 3x15
s/s wieghted spread eagle sit ups 15x15 20x15 20x15
alternate forward lunges 2x60secs 12.5kg 34 32

rower 4x500m 1.52, 1.56, 1.55, 1.57


even harder session again had to lie down twice tonight after the last set of squats and lunges legs where gone both times. i was meant to do 190x1 as part of the prog i'm doing but i wasn't happy with the depth of the 170 so i just droped the wieght and did some higher volume stuff wish i never. i'm now looking forward to this deload week next week.

[BobisMighty]

strong workouts. congrats on the deadlift prs. strong squat. good idea on dropping the weight and doing high volume. i always find i gain more from that than failing outright, or getting crappy reps.

[toad1]

friday 15/4/11

chin ups 20 6
cg lat pull downs 15x20 12x18
s/s standing NG db mill press 30x15 30x12
one arm cable rear delt flies(kg) 20x10 27.5x10 27.5x10 32x10
db gun run 20x8 16x8 12x8 8x8 6x8

core circuit x2
sprinter sit upsx20 v-upsx15 toe touchesx20 hip upsx15

bodywieght cicuit x3 60sec rest
mountain climbersx20 push upsx20 groinersx10 burpeesx5


the core circuit was solid i had to roll over to stand up lower 'abbs' where freid, then the bw circuit broke me the last 5 burpees where anything but burpees i could hardly do them. can't wait to deload next week.

also need to think about what i wana do for off/pre-season. need to set my goals and whether or not i should do the rest of this programme.

[toad1]

monday 18/4/11 deload week

push press 40x5 60x5 70x5
cleans 40x3 60x3 70x3
seated db shoulder press 20x15 20x15
seated cable row 8x15 10x15 (7.5kg plates)
db shrugs 26x10 26x10
chin ups 5 5 5 6 5 8 6 5 5 5
s/s dips 5 12 10 10 12 15 10 10 10 10

[toad1]

wednesday 20/4/11 bw 99.5

bb squat jumps 2x6 just the bar
squats 40x5 100x5 120x5
good mornings 40x10 40x10
s/s plate twists 10x20 10x20 each side
cleans 40x6 60x6 80x6
clean pull 100x6

30mins cardio on the bike


the good mornings hit the hammies harder than i thought and man that cardio was boring, went kinda slow did 14.5k i think. considering setting myself the goal of cleaning 100kg for the start of next season but i really need to sharpen up my technique first as i don't get under the bar atol.

[toad1]

monday 25/4/11 bw 101.5

push press 40x3 40x3 60x3 87.5x8 92.5x6 100x7 20x25
off set med ball push ups 10 7
seated cable rows 10x12 12x12 8x12 (7.5kg plates)
s/s lying db tricep extensions 16x12 20x12 20x12
cable face pulls(2sec holds)(kgs) 16x12 27.5x12 20x12 20x12
db zotman curls 12x12 12x12 8x12

db complex(front squat, swings, curl+press, squat jumps) 3 sets, 60secs rest in between

12.5x7 12.5x8 12.5x9

10mins on the bike
30secs sprint 30sec jog 10mins, bike.

[BobisMighty]

great job on the 100kg pushpress x7.

[toad1]

great job on the 100kg pushpress x7.

cheers man, i was aiming for 10 but i think 7 is a new PR so it's all good.

[BobisMighty]

cheers man, i was aiming for 10 but i think 7 is a new PR so it's all good.

it's still a lot of reps and weight in either respect.

i like the complexes too.

[toad1]

it's still a lot of reps and weight in either respect.

i like the complexes too.

the complexes are all joe d's stuff, i'm doing his bad ass programme it's pretty good.

[toad1]

tuesday 26/4/11

kneeling jumps bw 4x5
squats 70x3 90x3 120x3 145x8 155x6 165x9
supine hip thrust 3x12
s/s stab ball plank 3x30secs
db reverse lunge front foot elevated 16x20 20x20
deadlifts 120x3 160x3 180x2 210x1 220x0 220x1(s) 120x10

bike 20sec sprint 10 sec rest x10
10mins on bike.


tonight didn't feel as hard as the first four leg days i wonder if having no rugby training has been a factor, not sure if i'm happy with the squats or not, i think i've lost my confidence in going all out with them and caring more about depth and form. decided to do some extra deadlifts and got another PR so i'm happy with that grip strength seems to be catching up nicely.

[BobisMighty]

the complexes are all joe d's stuff, i'm doing his bad ass programme it's pretty good.

oh yeah i remember you saying that. good stuff.

tuesday 26/4/11

kneeling jumps bw 4x5
squats 70x3 90x3 120x3 145x8 155x6 165x9
supine hip thrust 3x12
s/s stab ball plank 3x30secs
db reverse lunge front foot elevated 16x20 20x20
deadlifts 120x3 160x3 180x2 210x1 220x0 220x1(s) 120x10

bike 20sec sprint 10 sec rest x10
10mins on bike.


tonight didn't feel as hard as the first four leg days i wonder if having no rugby training has been a factor, not sure if i'm happy with the squats or not, i think i've lost my confidence in going all out with them and caring more about depth and form. decided to do some extra deadlifts and got another PR so i'm happy with that grip strength seems to be catching up nicely.

great job. i definitely think no rugby training is a factor. first week of practice for me, i lost tons of deadlift strength. got it back the next week though, my body just needed some time to adapt.

[toad1]

wednesday 27/4/11

chin ups 19 10
rest pause 3-second eccentric front lat pull downs 60x12 82.5x5
seated DB modified arnold press 18x8 24x8 24x8 6x4
blackburns(4 positions 20secs each) 2.5 2.5
cable curls 22.5x12 36x12 45x12 54x12 54x12

core circuit x2
v-upsx20, hips upsx20, alternating toe touchx20

bodywieght complex 5sets 60secs rest between
mountain climbersx30, push upsx20, groinersx10 burpessx5

20mins cardio on the bike


The BW complex and the blackburns where brutal i thought i would be taking it light using 2.5kg plates. The core circuit felt slightly easier than last time but the toe touches where more like knee touches. Also a wee bit disapointed not to get more than 20 chin ups but 19 is still good.

[BobisMighty]

great job. that bw complex is killer. i keep trying to get my coach to use it in practice, but he won't.

[toad1]

great job. that bw complex is killer. i keep trying to get my coach to use it in practice, but he won't.

yeh it's a killer i still havn't managed one proper burpee yet. i would **** myself it we did that at training as it the type of thing that would get thrown in at the warm up or right at the very end of hard fitness session, plus i don't think we really know what the terms are over here, i had to google mountain climbers (i think i've allways called them squat thrusts) and i've never seen nor heard of groiners till i read this programme

[BobisMighty]

yeh it's a killer i still havn't managed one proper burpee yet. i would **** myself it we did that at training as it the type of thing that would get thrown in at the warm up or right at the very end of hard fitness session, plus i don't think we really know what the terms are over here, i had to google mountain climbers (i think i've allways called them squat thrusts) and i've never seen nor heard of groiners till i read this programme

haha yeah, the terminology gets confusing here as well. my team has about 5 different names for burpees.

[toad1]

tuesday 3/5/11 bw 100.8

push press 50x3 50x2 90x7 95x5 102.5x6
WG mill press 50x13
off set med ball push ups 11 9
seated cable row 12x10 14x10 16x10 6x10 (7.5kg plates)
s/s lying db tricep extensions 22.5x10 22.5x10 22.5x10
rope face pulls 20x10 22.5x10 27.5x10
db zottman curls 14x10 14x10 16x10
db complex (front squat, swings curl +press, jump squats) 60sec rest between sets
12.5x7 12.5x8 12.5x9 12.5x10

10mins cardio on the bike
15mins cardio on the cross trainier

[toad1]

wednesday 4/5/11

kneeling jumps bwx5 +5x5 +5x5 +10x5 +5x5
squats 70x5 110x5 150x7 160x5 170x10
supine hip thrusts 15 15 15
s/s stab ball plank 45secs 45secs 45secs
db reverse lunge front foot elevated 16x24 20x24
db bench 20x6 32x6 44x6 50x5

rower
20sec sprint 10sec jog x12

bike
40mins cardio.


hard hard workout, totally bust after all that cardio. starting to get my squating groove back and my depth and core strength are much better this time round. decided id try some benching, it felt ok there's still something not quite right with my trap as it looked like i had been doing shrugs afterwards but it's getting better.

[toad1]

thursday 5/5/11 bw 100.1

cleans 40x5 60x4 70x2
chins 22 10
rest pause 3sec eccentric front lat pulldowns 67.5x15
seated db modified arnold press 6x8 26x8 26x8 26x8
blackburns 4positions 20secs each 2.5kg 2.5kg
rope cable curls 27.5x12 41x12 45x12

core circuit x2
v-upsx20 hip-upsx20 alternating toe touchesx20

bw complex x5 60sec rest
mountain climbersx30 push upsx20 groinersx10 burpeesx5

17mins on the cross-trainer.

couldn't really be bothered tonight i think yesterday blew my legs out. core circuit and bw complex felt alot easier this week and i'm happy getting 22chin ups in one set.

[toad1]

monday 9/5/11 bw 100.2

squat 70x5 120x5 155x6 165x4 180x5
bw split squat jumps 3x20secs
db RDL 22x12 32x12 6x12
s/s plank shoulder touches 24 24 24
single leg speed skater squats 6x16 6x16
bb bench 40x12 60x12 80x12 100x10

bike
20sec sprint / 10sec jog
50mins cardio

happy with the squats and to be benching again. cut my finger up pretty badly on a night out on friday so i can't really hold any wieght, my cut started bleeding again holding the 32s which is annoying as it would have been good to the RDLs heavy, but it's looking like i wont be doing any holding for atleast a few weeks, so no deads shrugs or db work etc.

[BobisMighty]

glad to see your legs are feeling better. shame about the bleeding finger holding you back. you should get some med tape and wrap it super tight.

[toad1]

glad to see your legs are feeling better. shame about the bleeding finger holding you back. you should get some med tape and wrap it super tight.

haha, i wish it was that simple, i'm going to have to wait to get the stiches out. supose its gona force me to that bit more cardio which will be a good thing

[BobisMighty]

haha, i wish it was that simple, i'm going to have to wait to get the stiches out. supose its gona force me to that bit more cardio which will be a good thing

ah, i see. well hey, a bit of cardio never hurts...much.

[toad1]

wednesday 11/5/11

push press 60x3 80x3 92.5x6 100x4 107.5x3
mill press 60x12
alternate db bench press 20x10 32x10 32x10
rope 'j' pulldowns 20x12 40x12 54x12 64x12
shoulder shocker 15/8/8 20/8/8
(plate raisesx10 side raisesx10 clean & pressx10)
db hammer curls 8x10 22x10 24x10
db complex 5sets 60secs rest
(front squat, swings, curl&press, squat jump)
12.5x6,7,8,9,10

bike
40mins cardio


wasn't feeling it yesterday with my push presses was a bit disapointed only getting 3 reps at 107 and i duno if i did the j pulldowns properly felt a bit easy.





Thursday 12/5/11 bw 99.9

chins 15 12 8
drop set front lat pull downs 90x8 82.5x8 75x6 67.5x6 45x6
seated db modified arnold press 6x8 26x8 28x8 32x8
s/s incline db cleans 6x10 12x10 12x10 12x10
bb curls 30x8 40x8 45x8 45x8
core circuit 5kg med ball x2
(spread eagle sit upsx15 seated twistsx20 toe touchesx15)
db bench 32x12 40x9
bb bench 50x5 80x5 100x5 110x9 50x25

bike
10mins cardio.


happier with tonight, 32s where spot on for the arnold press, probably should have went lighter with the incline cleans but the next weight down was 6kg and that was to easy, was pretty close to being sick after the core cicuit that was hard. also happy my bench is coming back but i've probably benched a bit to much this week, quite alot of chest volume, esp considering i still aint 100% yet.

[BobisMighty]

solid workouts. trying to visualize those incline dumbbell cleans haha.

strong pushpress and benching though.

[toad1]

solid workouts. trying to visualize those incline dumbbell cleans haha.

strong pushpress and benching though.

cheers, yeh they're pretty tough like.


monday 16/5/11 bw 101.8

push press 40x6 70x3 95x5 102x3 115x3
wide grip mill press 50x15
alternate db bench press 12x12 32x12 36x12
rope 'j' pulldowns 36x10 54x10 68x10 72x10
shoulder shocker 2x10 20/12/12 20/12/12
(plate raises, db side raises, db clean & press)
db hammer curls 12x8 24x8 26x8
zercher complex 3sets 60sec rest 10,9,8 reps 30kg
(zercher squats, zercher reverse lunges, curl & press, RDLs bent rows)


10mis cardio on the bike


flet it today that was a really hard work out, the zercher complex pretty much broke me and the 115kg felt like alot of wieght to be putting over my head could feel the pressure in my lower back might have to belt up next time. also put on a few kgs over the weekend which isnt great but ah well.

[BobisMighty]

nice job. are you still having practice sessions?

[toad1]

nice job. are you still having practice sessions?

nope i'm having a rare month off....maybe more depending on when pre-season starts.

[BobisMighty]

nope i'm having a rare month off....maybe more depending on when pre-season starts.

ah nice, enjoy it. i get a month off after this coming weekend, and then summer 7s starts.

[toad1]

wednesday 18/5/11 bw 101.1

squats 70x5 110x5 160x5 170x3 190x6
BW split squat jumps 3x30secs
db RDLs 32x10 40x10 46x10
s/s plank shoulder touches 24 24 24
db single leg speed skater squats 8x20 14x20 18x20

bike
20sec sprint 10sec jogx20
40mins steady state cardio.

pretty happy with that, my lower back is hating me right now still in bits from the push presses on monday, i must have over/hyper extended it pretty badly, i will definatley need to wear a belt when it comes to testing my max in a few weeks. the sprints on the bike were brutal.

[BobisMighty]

strong squats man!

[toad1]

strong squats man!

thanks

friday 20/5/11 bw 100.8

chins 20 8
drop set front lat pull downs 90x8 80x8 70x6 60x6
seated db modified arnold press 14x8 30x8 38x6 34x8
s/s incline db cleans 14x10 14x10 14x10 14x10
bb curls 30x6 40x6 45x6 50x6 55x6 20x20
core circuit with 8kg med ball x2
spread eagle sit upsx20 seated twistsx20 toe touchesx25
bb bench 60x3 80x3 100x3 110x3 120x3 130x3 140x0 100x11 60x23


disapointed with the bench press, although it's good to be getting closer to my max again only positive i guess is that my shoulder never blew at 140 and i think my old strong point in my bench may be a weakness now which is good apart from that everything else felt good, happy with the shoulder work and the core circuit was hard.

[toad1]

deload week 23/5/11 bw 100.3

mill press 20x5 30x5 40x5 50x5 60x5 70x5
s/s NG chins 5 5 5 5 5 5
press ups 20 20
s/s NG seated cable rows 75x20 75x20
db modified 21s 10 12
(zercher curlsx7 db curlsx7 hamer curlsx7)
zercher complex barx8
(zercher squats, zercher reverse lunges, curl to press, RDLs bent rows)

Cardio

treadmill 30mins (5k)
bike 30mins (12.35k)

[toad1]

tuesday 24/5/11 bw 100.2

deads 70x5 120x5 140x5 180x0 140x5 160x2 170x1 175x0
cleans 70x5 80x3 90x0 40x12
dips bwx12 +10x8 +15x8 +20x5 +30x5 +30x6 +40x3 +20x11 bwx15

cardio

treadmill 15mins
bike 15mins


had a super **** day, so i had to go for an emergency workout, so much for a deload week. that was full out, which has made me pretty disapointed with the deadlifts, i had no grip or glute strength and although i havn't deadlifted for a while being 40kgs down on my last deadlift is dissapointing and it's way of my best. reasonably pleased with the dips i think +40 is a new PR if not its pretty close. cardio was just for an extra sweat but even the 15mins on the treadmill felt alot harder than yesterday.

[BobisMighty]

tuesday 24/5/11 bw 100.2

deads 70x5 120x5 140x5 180x0 140x5 160x2 170x1 175x0
cleans 70x5 80x3 90x0 40x12
dips bwx12 +10x8 +15x8 +20x5 +30x5 +30x6 +40x3 +20x11 bwx15

cardio

treadmill 15mins
bike 15mins


had a super **** day, so i had to go for an emergency workout, so much for a deload week. that was full out, which has made me pretty disapointed with the deadlifts, i had no grip or glute strength and although i havn't deadlifted for a while being 40kgs down on my last deadlift is dissapointing and it's way of my best. reasonably pleased with the dips i think +40 is a new PR if not its pretty close. cardio was just for an extra sweat but even the 15mins on the treadmill felt alot harder than yesterday.

shame about the crappy day. i know what you mean though, sometimes you just need to lift to de-stress. shame about the deadlifts, but that's still pretty heavy. congrats on the dip pr. i'm in a similar situation with my deadlift being about 18kg lower than it should be.

[toad1]

deload

thursday 26/5/11 bw 98.7

chin ups 7
pull ups 7
lat pull downs 82.5x10 82.5x10
s/s seated db lat raises 6x10 6x10
blackburns 4pos 15secs each 2.5kg
cable curls 27.5x12 54x12 63.5x12
core circuit x2
v-upsx15 hip upsx15 toe touchesx15
bb speed bench 50x12 50x12 50x12
cg bb bench 50x8 60x12 60x12

cardio
treadmill 22mins 4k
bike about 40mins about 19k
cross trainer 20mins 3.55k


not to sure on the total time on the bike but it was atleast 40mins as i pressed resest sometime after 24mins, happy enough with the basic base level of fitness i think being just over 80mins pretty comfortably is good, time to start going back to the HIT stuff. Max testing next week should be good hope the weight loss won't effect anything.

[toad1]

monday 30/5/11 bw 100.6

push press 40x4 70x3 95x4 105x2 110x1 117.5x1 122.5x1 125x1 127.5x0x2 80x12
db floor press 26x20 36x15
bw inverted row 18 20
bb overhead shrugs 10x15 20x15 30x15 40x15 50x15 55x15 60x15
rest pause incline db curls(20 sec rest between sets) 14x14 14x7 14x7
zercher complex 30x10,9,8,7 60sec rest between sets
(zercher squats, reverse lunges curl to press, RDLs, bent row)
bb row 70x3 90x3 100x3 110x3 130x3 140x2 160x0 110x10 90x16

cardio
cross-trainer 25mins 4.5k


slightly dissapointed with the push press i was hoping for 130kg but i guess it wasn't meant to be, not sure if i like that rep progression as it's meant to be a 4211, which to get to and to try and set a new PR is almost 10sets. pleased with the bb row though, it's been a while since i've done them so to lift that kinda wieght without a straps or a belt was good.

[toad1]

wednesday 1/6/11 bw 99.5

bb squat jumps 20x5 20x5 20x5
squats 70x3 120x6 160x4 175x2 185x1 195x1 205x1 210x0 160x9
BW single leg hip thrusts 10 10 10
s/s db side bends 12x30 14x30 16x30
low box heel touches 12 12
leg press 50x10 100x10 150x10 200x10 230x10 260x10 280x10 300x15
leg extensions 40x8 80x8 100x8

cardio
tredmill 20mins 3.5k

defo not liking the strength cycles/progressions/precentages of this program, i think if i do it again ill change the cycles as 5kg in 11weeks on my squat and push press is pretty poor imo. 205 is still a new PR without a belt but i wanted alot more. the single leg stuff was really hard after the squats and i just decided to hit up some machines afterwards just to see what i could do, got bored with the leg extensions and my core is feeling pretty fried now.

[BobisMighty]

are you still doing built like a bad ass? what don't you like about the progression?

[toad1]

yeh second last week, i would just expect better strength gains in a 12week program and i just don't think the 42111 is working for me i seem to be totaly gone energy wise after the planned PR even though strength wise i feel like i could do more. i think the assistance work on it is great though.

[BobisMighty]

yeh second last week, i would just expect better strength gains in a 12week program and i just don't think the 42111 is working for me i seem to be totaly gone energy wise after the planned PR even though strength wise i feel like i could do more. i think the assistance work on it is great though.

Do you think diet might be a factor? I have a friend who did it and he had good results, but he was also pretty small to begin with so it could have been beginner gains.

[toad1]

Do you think diet might be a factor? I have a friend who did it and he had good results, but he was also pretty small to begin with so it could have been beginner gains.

possibly, but i haven't made that a big change to my regular diet, i did do the whole undereating overeating thing last week but i've been on a carb up since saturday so that shouldn't have been a problem. i think i am a bit leaner so i could have lost some muslce mass and strength losing the wieght but i've only lost a couple kg's, but i guess if i am getting leaner and stronger all be it not that much stronger it's surely a good thing.

i've also got a mate doing and he's getting stronger than ever i just don't think buiding up to a week of testing works for me.

[BobisMighty]

possibly, but i haven't made that a big change to my regular diet, i did do the whole undereating overeating thing last week but i've been on a carb up since saturday so that shouldn't have been a problem. i think i am a bit leaner so i could have lost some muslce mass and strength losing the wieght but i've only lost a couple kg's, but i guess if i am getting leaner and stronger all be it not that much stronger it's surely a good thing.

i've also got a mate doing and he's getting stronger than ever i just don't think buiding up to a week of testing works for me.

perhaps, some progression schemes aren't going to work for everyone.

[toad1]

perhaps, some progression schemes aren't going to work for everyone.

true, think i might go back to 5/3/1 for the percentages and sets and keep the 'assistance' work, just a thought though need to work out my pre-season goals first.

[BobisMighty]

true, think i might go back to 5/3/1 for the percentages and sets and keep the 'assistance' work, just a thought though need to work out my pre-season goals first.

i love 5/3/1 personally.
what's been helping me though has been doing this 5-3-2-1-1-1 program a friend and i came up with.
it's 65%-75%-85%-90+%-90+%-90+% and then I do one long set of 80% to about 1 rep shy of failure. so far that's helped me to reach a bench, clean, and overhead press pr.

[toad1]

i love 5/3/1 personally.
what's been helping me though has been doing this 5-3-2-1-1-1 program a friend and i came up with.
it's 65%-75%-85%-90+%-90+%-90+% and then I do one long set of 80% to about 1 rep shy of failure. so far that's helped me to reach a bench, clean, and overhead press pr.

i like the whole 'balls to the wall' asspect of it, i found it really worked but i also like your idea of low rep work followed by some higher rep stuff. i might try your method for bench next time i'm in the gym see if i can actually set a new PR and not fry my trap or do a 5/3/1 cycle.

[toad1]

friday 3/6/11 bw 99.6

bench 50x5 60x5 72.5x3 100x5 112.5x3 125x7
chin ups 20 8 +10x5
one arm eccentric front lat pull downs 30x12 30x12
s/s one arm db mill press 28x12 28x12
bb cheat curls 30x5 60x5 65x5
bb curls 30x15
core curcuit 20kg platex2
russian twistsx15, side bendsx15, sit upsx15 sit ups feet in the airx15 toe touchesx15
press on BB 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1

cardio
bike 15mins 7k
treadmill 15mins 2.6k


finally a PR i'm happy with defo going back to 5/3/1 after tonight, smashed my bench pr. everything else was pretty much hell, the one arm pull down superset was horid same with the core curciut and the press up pryamid thing. i didn't like the cheat curls atol(well my back didn't), but allways good for the ego to curl that much wieght and focus on the negative part.

[toad1]

monday 6/6/11 bw 101.8


mill press 40x5 60x3 75x2 90x1
push press 100x1 80x16
bw inverted row 20 16
bb overhead shrugs 40x15 50x15 60x15 65x15
incline db curls 20sec rest between sets 16x17 16x7 16x8
zercher complex 60sec rest between sets
(zercher squats, reverse lunges, curl to press, RDLs bent rows)
40x10 40x9 40x8 30x7 30x6

cardio

cross trainer 25mins 4.1k
rower 100m sprint 100m jogx11 9.24mins
bike 20mins 9.1k


duno why but tonight felt like i hadn't trained in weeks.

[BobisMighty]

friday 3/6/11 bw 99.6

bench 50x5 60x5 72.5x3 100x5 112.5x3 125x7
chin ups 20 8 +10x5
one arm eccentric front lat pull downs 30x12 30x12
s/s one arm db mill press 28x12 28x12
bb cheat curls 30x5 60x5 65x5
bb curls 30x15
core curcuit 20kg platex2
russian twistsx15, side bendsx15, sit upsx15 sit ups feet in the airx15 toe touchesx15
press on BB 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1

cardio
bike 15mins 7k
treadmill 15mins 2.6k


finally a PR i'm happy with defo going back to 5/3/1 after tonight, smashed my bench pr. everything else was pretty much hell, the one arm pull down superset was horid same with the core curciut and the press up pryamid thing. i didn't like the cheat curls atol(well my back didn't), but allways good for the ego to curl that much wieght and focus on the negative part.


monday 6/6/11 bw 101.8


mill press 40x5 60x3 75x2 90x1
push press 100x1 80x16
bw inverted row 20 16
bb overhead shrugs 40x15 50x15 60x15 65x15
incline db curls 20sec rest between sets 16x17 16x7 16x8
zercher complex 60sec rest between sets
(zercher squats, reverse lunges, curl to press, RDLs bent rows)
40x10 40x9 40x8 30x7 30x6

cardio

cross trainer 25mins 4.1k
rower 100m sprint 100m jogx11 9.24mins
bike 20mins 9.1k


duno why but tonight felt like i hadn't trained in weeks.

congrats on the bench pr! strong military press as well. that's a lot of reps for 1 set of push presses.

[toad1]

congrats on the bench pr! strong military press as well. that's a lot of reps for 1 set of push presses.

cheers, yeh i'm pretty pleased at getting over 15reps, wierd thing about getting 16reps at 80kgs is that it works out exactly as my 1RM using the 5/3/1 formula. if you do bench press as part of the badass program it's meant to be the combine test and you're supposed to rep 225lbs if your strong enough but i didn't fancy repping that for push press so i took the easier option of 80kgs. Going to do my last day of badass tomorow and go back to 5/3/1 on friday, i've deciced that in order to stop myself drinking for a bit i'm going to start having to goto the gym firdays and sundays.

[toad1]

tuesday 7/6/11 bw 100.4


bb jump squats 20 5x5
low box heel touches bwx12 bwx12 20x12
pull ups 5 6 7 5 5
single leg supine hip thrusts 12 12 12
s/s db side bends 20x15 22x15 22x15
deads 100x5 110x3 140x1 160x3 185x1 140x12


bike
20sec sprint 10 sec jogx30
10mins cardio
30sec sprint 30sec jogx5 13.65k


think i may have gone insane with those sprints it was 30mins of hell. Duno where my grip has gone with my deadlifts, think i might go back to using straps and a belt again as i can't understand how i got 210 about 3-4weeks ago and now i'm strugling at about 180 again.

[BobisMighty]

cheers, yeh i'm pretty pleased at getting over 15reps, wierd thing about getting 16reps at 80kgs is that it works out exactly as my 1RM using the 5/3/1 formula. if you do bench press as part of the badass program it's meant to be the combine test and you're supposed to rep 225lbs if your strong enough but i didn't fancy repping that for push press so i took the easier option of 80kgs. Going to do my last day of badass tomorow and go back to 5/3/1 on friday, i've deciced that in order to stop myself drinking for a bit i'm going to start having to goto the gym firdays and sundays.

That's cool how that worked out with your push press numbers
Yeah I had to cut out drinking as well. I stopped going to the bar after Thursday practices.

[BobisMighty]

tuesday 7/6/11 bw 100.4


bb jump squats 20 5x5
low box heel touches bwx12 bwx12 20x12
pull ups 5 6 7 5 5
single leg supine hip thrusts 12 12 12
s/s db side bends 20x15 22x15 22x15
deads 100x5 110x3 140x1 160x3 185x1 140x12


bike
20sec sprint 10 sec jogx30
10mins cardio
30sec sprint 30sec jogx5 13.65k


think i may have gone insane with those sprints it was 30mins of hell. Duno where my grip has gone with my deadlifts, think i might go back to using straps and a belt again as i can't understand how i got 210 about 3-4weeks ago and now i'm strugling at about 180 again.

Damn, I don't think I could do tabata sprints. I tried it one time, but I inverted it with 10 second sprints and 20 seconds jogs, and that was torture for me.

[toad1]

That's cool how that worked out with your push press numbers
Yeah I had to cut out drinking as well. I stopped going to the bar after Thursday practices.

yeh it was just luck i guess, kinda makes me wish i had done 17 or something but it's interesting that they are the exact same. i allways think i have a problem when i have to stop drinking but there is no point trying to change my diet and doing more cardio if i'm drinking all the wieght back on every weekend


Damn, I don't think I could do tabata sprints. I tried it one time, but I inverted it with 10 second sprints and 20 seconds jogs, and that was torture for me.


yeh they are brutual but they are dead easy to build up i think the first time i did it was 3mins and today was 15mins everytime felt as tough as the last. i just hope the cardio transfers over to the pitch, i never know if the bike work actually transfers over that well.

[Jack3dBassplayr]

Gjdm

[BobisMighty]

yeh it was just luck i guess, kinda makes me wish i had done 17 or something but it's interesting that they are the exact same. i allways think i have a problem when i have to stop drinking but there is no point trying to change my diet and doing more cardio if i'm drinking all the wieght back on every weekend




yeh they are brutual but they are dead easy to build up i think the first time i did it was 3mins and today was 15mins everytime felt as tough as the last. i just hope the cardio transfers over to the pitch, i never know if the bike work actually transfers over that well.

from what i've read, the bike work is better for keeping your lungs in shape, and for maintaining strength gains from lifting. the bike seems to impact legs less than straight running.

[toad1]

Gjdm

cheers


from what i've read, the bike work is better for keeping your lungs in shape, and for maintaining strength gains from lifting. the bike seems to impact legs less than straight running.

i can never tell with machines but thats for the info, i guess the fitter my lungs are the fitter i am and it will just be slight adjustments in the mechanics and ill just try to keep mixing it up as much as possible.

[toad1]

wednesday 7/6/11 bw 100.1

chins 24 +10x5 +10x5 +15x5
incline db rear delt flies 10x15 14x15 14x15
one arm ecceentric front lat pull downs 37.5x10 45x10
s/s seated db shoulder press 30x10 30x10
bb curls 30x5 50x5 55x5 60x6
20kg plate core circuit x2
(standing russian twistsx20, side bendsx15, sit upsx15 sit ups feet raisedx15 toe touchesx15)
push ups 74


rower
200m sprint 30sec rest x5, 3.37
100m sprint 100m recovery x11 9.39

tredmill
2k in 12.10

cross trainer
20mins 3.4k


good session, got a PR on the chin ups, 9 reps added to my starting max is pretty good. also happy with the push ups 74 without pain is good, when i was seing the physio a while back 30 without pain was tough. sprints on the rower where hell, also got a stich running on the tredmill i aint had a stich in ages.

[toad1]

friday 10/6/11 bw99.5

bench 45x5 57.5x5 70x3 87.5x5 100x5 115x11 60x29
db row 38x12 58x10R 6L 58x8 58x10R 4L 30x40
dips bwx12 +10x12 +20x12 +20x9
rope 'j' pull downs 36x12 60x12 68x12 72x15 72x11
cable chest press 18x12 25x12 25x12 34x3 d/s 18x12
dn incline flies 12x12 16x12

tredmill 2.2k in 9.30mins



Probably did a bit to much tonight after the bench press. duno what happened with my left hand during the rows but my grip strength really wasn't there. happy with the run on the treadmil was aiming for 2.5k so to get 2.2 on my first attempt was pretty good just need to adjust the pace on the tredmill next time and i should get 2.5k no problem.

[toad1]

sunday 12/6/11 99.9

deadlift 65x5 80x5 100x5 120x5 140x5 160x5
db shrugs 28x15 28x15 28x15 40x10
squat 60x5 80x5 100x3 122.5x5 140x5 157.5x5

bike 15mins
tred 15mins


hungover/drunk gym sessions are not good.

[BobisMighty]

sunday 12/6/11 99.9

deadlift 65x5 80x5 100x5 120x5 140x5 160x5
db shrugs 28x15 28x15 28x15 40x10
squat 60x5 80x5 100x3 122.5x5 140x5 157.5x5

bike 15mins
tred 15mins


hungover/drunk gym sessions are not good.

depends why you're doing them. if you're doing them to alleviate some of the damage, it's good. if it's a normal gym session, it's no good haha.

[toad1]

depends why you're doing them. if you're doing them to alleviate some of the damage, it's good. if it's a normal gym session, it's no good haha.

normal gym, sunday is now squat day, but i've got fitness testing on wednesday so i had to do deadlifts as well, was good to sweat a little bit of it out though

[BobisMighty]

normal gym, sunday is now squat day, but i've got fitness testing on wednesday so i had to do deadlifts as well, was good to sweat a little bit of it out though

ah, yeah. but you have to do what you have to do.

[toad1]

monday 13/6/11 bw 100.8


mill press 30x5 35x5 40x3 55x5 62.5x5 70x12
pull ups 10 8 8 8
seated db shoulder press 22x12 32x12 32x10 32x8
incline db rear delt flies 8x12 14x12 14x12
core circuit with 9kg med ballx3
(spread eagle sit upsx20, twistsx20 toe touchesx20)


it's been a while since i've done a short sharpe workout in the gym, i forgot how different it is to my usual 2hours or so.

[toad1]

wednesday 15/6/11 bw 99.9


3RM TEST

Bench 130x3 135x2
Squat 200x3
WG pull ups +5kg
Dips +35kg


i had a 3RM test with my rugby team tonight was expecting a cardio test so do be doing wieghts was a nice surprise, happy with everything except the dips, i know i've done more but my shoulder was away and i've never done wide grip pull ups before either so happy with that.

[toad1]

friday 17/6/11 bw99.8


bench 50x5 60x5 70x3 95x3 107.5x3 120x6
db bench 30x12 30x12 36x12 36x9
db flies 14x8 22x8 28x8 28x8
bb curls 20x8 40x8 45x8 50x8 50x8
curl machine 25x8 32x8 32x8 27.5x12
one arm cable curls 11.5x12 16x12 20x12 32x8


probably shouldn't have done bench after wed night chest was still pretty sore and hadn't recoverd as well as i hoped, but i got my minimum reps in easy and ground out 3 more. chucked in some bicep work for the fun. 10s 2moro should be good and squats on sunday probably going to be a strugle again.

[BobisMighty]

that's awesome that your club does a 3rm test. i wish i was in charge of fitness at my club, i would enforce strength standards and endurance tests and such. but alas, i'm a lowly meat spear.

that's great that you were able to hit chest again with no problems after the test though. good strength endurance.

[toad1]

that's awesome that your club does a 3rm test. i wish i was in charge of fitness at my club, i would enforce strength standards and endurance tests and such. but alas, i'm a lowly meat spear.

that's great that you were able to hit chest again with no problems after the test though. good strength endurance.

i've never done it before it was kinda cool, duno what it will be used for as i havn't had any feedback on it but there are other groups still to go, so i shall wait and see.

haha, i duno about enforcing strength tests on everyone but endurance tests should be done for defo. not everyone is a gym monkey like the people on these boards.

[BobisMighty]

i've never done it before it was kinda cool, duno what it will be used for as i havn't had any feedback on it but there are other groups still to go, so i shall wait and see.

haha, i duno about enforcing strength tests on everyone but endurance tests should be done for defo. not everyone is a gym monkey like the people on these boards.

I would say forwards should get strength tests at the very least. Probably strength endurance on second row and props.

[toad1]

monday 20/6/11 99.9

mill press 30x5 40x5 45x5 57.5x3 65x3 75x9
squat 75x5 85x5 100x3 135x3 152.5x3 172.5x8
wg chins bw 7 5 5 4
dips bwx12 +20x8 +20x10 +20x8 +20x8 +10x15
ez skulls 30x12 40x12 50x12 50x10 50x9

rower 100m sprint 100m jog x5 2mins rest x3.
1st set 4.07 2nd set 4.18 3rd set 4.27

30mins on the bike 13.75k.

[toad1]

I would say forwards should get strength tests at the very least. Probably strength endurance on second row and props.

i agree but it all depends on what level you play at and if there's a need for it, id also say facilities play a big part in it also. as i'm sure we never got the gym we used for free, which i reckon last year we probably couldn't have afforded as we don't have our own club gym and i don't think there would have been a need to do it last year either.

[BobisMighty]

monday 20/6/11 99.9

mill press 30x5 40x5 45x5 57.5x3 65x3 75x9
squat 75x5 85x5 100x3 135x3 152.5x3 172.5x8
wg chins bw 7 5 5 4
dips bwx12 +20x8 +20x10 +20x8 +20x8 +10x15
ez skulls 30x12 40x12 50x12 50x10 50x9

rower 100m sprint 100m jog x5 2mins rest x3.
1st set 4.07 2nd set 4.18 3rd set 4.27

30mins on the bike 13.75k.

solid session. good job with hitting 9 reps for your last set of mil press.


i agree but it all depends on what level you play at and if there's a need for it, id also say facilities play a big part in it also. as i'm sure we never got the gym we used for free, which i reckon last year we probably couldn't have afforded as we don't have our own club gym and i don't think there would have been a need to do it last year either.

yeah at our level everyone finds their own gym. we all live in different areas, so it's not like there's any one place that would be ideal for everyone.

[toad1]

solid session. good job with hitting 9 reps for your last set of mil press.



yeah at our level everyone finds their own gym. we all live in different areas, so it's not like there's any one place that would be ideal for everyone.

that's why i love the 5/3/1 it allways feels great when you need 3 reps and i get 9...or extra. i'm also now trying to rep smart as well and not totally go 110%, i think there was atleast 1 more rep in the press and the squats but i felt the risk of injury outwieghted the need for 1 more rep.

[toad1]

wednesday 23/6/11 bw98.5

GHR bwx10, 10 12 +5x10
deadlift 70x5 85x5 100x3 135x3 152.5x3 172.5x1 172.5x2 190x1
bb lunges 20x12 50x12 50x12 50x12
seated calf raises 50x12 100x20 120x20 140x20 50x30
leg press 140x12 190x15 240x15 260x15 190x20


looks like i did my deadlift progession for my squats instead of what i should have done for squats ah well. Hands are totally shreaded now probably the worst calus tear i've ever had, it was a real battle to keep hold of the 190. i think i might have to go back to using straps because the wieght is going up easy, i'm just really strugling with my grip. not to sure if i did the glute ham raises properly as they felt way to easy, i was pretty much hitting my stomach of the bit you kneel on so i think i may have to go even further forward next time and i only did the calf rasies as i was waiting on this bell end to get off the leg press machine. the guy wouldn't even let me work in and he started the on the machine when i was half way through my deadlifts, idiot and his stupid knee wraps. also i forgot how much of a killer lunges are ouch!! that could have been such a good quick workout runined by one guy.

[toad1]

friday 24/6/11 bw 98.9

bench 50x5 62.5x5 75x3 100x5 115x3 127.5x6
db bench 20x12 36x12 26x10 26x9 26x12
db flies 16x8 16x8 26x8 30x8 d/s 16x5
bb curls 20x8 40x8 50x8 50x8 50x8
hang snatch 20x4 30x3 40x3 50x3 50x3
clean 60x3 60x3 80x3 80x3 90x2 95x1
hang clean 60x6
snatch 20x6 20x6 20x6
snatch s/s behind the neck press s/s upright row
25x6,8,8 35x5,5,5 42.5x5,5,5


happy with that got another bench PR, strugled with the db's and the curls. Then decided to do some oly work after being infulenced by bob, i think thats a clean PR not to sure though form was pretty awful at that wieght. Could really feel the difference between 50kg and 40kg's on the hang snatch, but i don't think it will take me that long to work on my technique, snatches felt alot better than the cleans.

[BobisMighty]

wednesday 23/6/11 bw98.5

GHR bwx10, 10 12 +5x10
deadlift 70x5 85x5 100x3 135x3 152.5x3 172.5x1 172.5x2 190x1
bb lunges 20x12 50x12 50x12 50x12
seated calf raises 50x12 100x20 120x20 140x20 50x30
leg press 140x12 190x15 240x15 260x15 190x20


looks like i did my deadlift progession for my squats instead of what i should have done for squats ah well. Hands are totally shreaded now probably the worst calus tear i've ever had, it was a real battle to keep hold of the 190. i think i might have to go back to using straps because the wieght is going up easy, i'm just really strugling with my grip. not to sure if i did the glute ham raises properly as they felt way to easy, i was pretty much hitting my stomach of the bit you kneel on so i think i may have to go even further forward next time and i only did the calf rasies as i was waiting on this bell end to get off the leg press machine. the guy wouldn't even let me work in and he started the on the machine when i was half way through my deadlifts, idiot and his stupid knee wraps. also i forgot how much of a killer lunges are ouch!! that could have been such a good quick workout runined by one guy.

i'm surprised you did the ghrs before deadlifts. you might need to get some grip work in. that sucks about the guy hogging the leg press machine. and lunges always give me the worst doms imaginable.


friday 24/6/11 bw 98.9

bench 50x5 62.5x5 75x3 100x5 115x3 127.5x6
db bench 20x12 36x12 26x10 26x9 26x12
db flies 16x8 16x8 26x8 30x8 d/s 16x5
bb curls 20x8 40x8 50x8 50x8 50x8
hang snatch 20x4 30x3 40x3 50x3 50x3
clean 60x3 60x3 80x3 80x3 90x2 95x1
hang clean 60x6
snatch 20x6 20x6 20x6
snatch s/s behind the neck press s/s upright row
25x6,8,8 35x5,5,5 42.5x5,5,5


happy with that got another bench PR, strugled with the db's and the curls. Then decided to do some oly work after being infulenced by bob, i think thats a clean PR not to sure though form was pretty awful at that wieght. Could really feel the difference between 50kg and 40kg's on the hang snatch, but i don't think it will take me that long to work on my technique, snatches felt alot better than the cleans.

haha glad i inspired you. solid workout. that last complex looks brutal.

[toad1]

i'm surprised you did the ghrs before deadlifts. you might need to get some grip work in. that sucks about the guy hogging the leg press machine. and lunges always give me the worst doms imaginable.



haha glad i inspired you. solid workout. that last complex looks brutal.

your not kidding about the doms, i forgot how brutal lunges are still feeling them now, thursdays training was not fun either. i wanted to do the GHRs fresh as i've never done them before, plus theres that whole thing of muscle activation you where talking bout in your journal, when i'm deadlifting i allways do better if deads aren't my first exercise and i've done some other lowerbody stuff first. it also helps knowing i can get the wieght easy and it's just a grip thing with my deadlifts.

Also after watching that stuff bout owen franks i'm starting to wonder if snacthes/cleans would be better for me anyway. the complex wasn't to hard it was just something i randomly felt like doing to break up the snatch work and try get a bit of wieghts based 'cardio' in there.

[toad1]

monda7 27/6/11 bw 99.4

mill press 30x5 40x5 45x3 62.5x5 70x3 77.5x9
clean and jerk 20x5 40x5 60x6 60x5 60x6
wg pull ups 6 5 6 5
dips bwx12 +25x12 +25x12 +25x12
CGBP 60x5 80x5 90x5 100x5 110x6 70x15
s/s bent rear delt flies 16x8 16x8 20x8 20x8 18x8

tred 2k run 10.48mins
bike 20sec sprint 10sec rest x10 2mins rest x3

[BobisMighty]

your not kidding about the doms, i forgot how brutal lunges are still feeling them now, thursdays training was not fun either. i wanted to do the GHRs fresh as i've never done them before, plus theres that whole thing of muscle activation you where talking bout in your journal, when i'm deadlifting i allways do better if deads aren't my first exercise and i've done some other lowerbody stuff first. it also helps knowing i can get the wieght easy and it's just a grip thing with my deadlifts.

Also after watching that stuff bout owen franks i'm starting to wonder if snacthes/cleans would be better for me anyway. the complex wasn't to hard it was just something i randomly felt like doing to break up the snatch work and try get a bit of wieghts based 'cardio' in there.

well i was doing the quad activation because my physio told me it will help with my meniscus tear. but i do like the idea of doing bodyweight stuff before hand. yeah i'm trying to think of where to put the oly lifts in. i'm thinking of doing the power variations before my big lifts, this way the big lifts will double as conditioning. the power will come first, and the strength second.


monda7 27/6/11 bw 99.4

mill press 30x5 40x5 45x3 62.5x5 70x3 77.5x9
clean and jerk 20x5 40x5 60x6 60x5 60x6
wg pull ups 6 5 6 5
dips bwx12 +25x12 +25x12 +25x12
CGBP 60x5 80x5 90x5 100x5 110x6 70x15
s/s bent rear delt flies 16x8 16x8 20x8 20x8 18x8

tred 2k run 10.48mins
bike 20sec sprint 10sec rest x10 2mins rest x3

great workout! must have been pretty gassed, especially after the clean and jerks.

[toad1]

well i was doing the quad activation because my physio told me it will help with my meniscus tear. but i do like the idea of doing bodyweight stuff before hand. yeah i'm trying to think of where to put the oly lifts in. i'm thinking of doing the power variations before my big lifts, this way the big lifts will double as conditioning. the power will come first, and the strength second.



great workout! must have been pretty gassed, especially after the clean and jerks.

yeh i was wiped out after the c&j's, i didn't think that they would be so hard, but they where good to do and i think the mill press followed by the c&j's worked well in that order.

i'm never sure bout the power first or strength first thing, most stuff i've read says power first but for what i wana do id rather do the strength work first and that worked today so i'm happy with that and i think ill use the same idea on squat (leg) day.

[JT4Rugby]

monda7 27/6/11 bw 99.4

mill press 30x5 40x5 45x3 62.5x5 70x3 77.5x9
clean and jerk 20x5 40x5 60x6 60x5 60x6
wg pull ups 6 5 6 5
dips bwx12 +25x12 +25x12 +25x12
CGBP 60x5 80x5 90x5 100x5 110x6 70x15
s/s bent rear delt flies 16x8 16x8 20x8 20x8 18x8

tred 2k run 10.48mins
bike 20sec sprint 10sec rest x10 2mins rest x3

Thats a nice steady increase in weight there mate! Has your bodyfat increased much or is it lean muscle? Awesome workout, millitary press looks very strong indeed. Keep up the good work

[BobisMighty]

yeh i was wiped out after the c&j's, i didn't think that they would be so hard, but they where good to do and i think the mill press followed by the c&j's worked well in that order.

i'm never sure bout the power first or strength first thing, most stuff i've read says power first but for what i wana do id rather do the strength work first and that worked today so i'm happy with that and i think ill use the same idea on squat (leg) day.

This guy who competes in strongman events at my gym is starting up a strict oly lifting program. he says some of the workouts in the program have you doing heavy lifts before oly lifts on some days. one example was they had you do 3 reps of front squats. the first 2 reps as normal, and on the 3rd rep, do a push jerk. things like that. so i think sometimes it's beneficial to switch. i started doing plyos AFTER i squat or dead because of an article i read about it helped rugby players.

[toad1]

Thats a nice steady increase in weight there mate! Has your bodyfat increased much or is it lean muscle? Awesome workout, millitary press looks very strong indeed. Keep up the good work

thanks dude, i duno i don't really monitor that, i duno how. would be sweet if it was lean mass. i'm only concerend with losing my gut and i'm monitering that with wieght, so as long as my lifts are going up even if it's just a few reps a week an my wieght is going down i'm happy. i'm ususally ill weigth till firday to judge as i'm usually lighest on a friday and heaviest monday, probably not ideal during the season.


This guy who competes in strongman events at my gym is starting up a strict oly lifting program. he says some of the workouts in the program have you doing heavy lifts before oly lifts on some days. one example was they had you do 3 reps of front squats. the first 2 reps as normal, and on the 3rd rep, do a push jerk. things like that. so i think sometimes it's beneficial to switch. i started doing plyos AFTER i squat or dead because of an article i read about it helped rugby players.

yeh i read that in your journal. what does the push jerk do, if he's doing legs. i'm a bit confused with that. yeh i've read a similar article about plyo's after the heavy stuff was it ash jones by any chance. i had a mate do that he said it was great but he supper setting but he seems to think badass is better than that but i'm not sure if he's lifting for rugby anymore.

[BobisMighty]

thanks dude, i duno i don't really monitor that, i duno how. would be sweet if it was lean mass. i'm only concerend with losing my gut and i'm monitering that with wieght, so as long as my lifts are going up even if it's just a few reps a week an my wieght is going down i'm happy. i'm ususally ill weigth till firday to judge as i'm usually lighest on a friday and heaviest monday, probably not ideal during the season.



yeh i read that in your journal. what does the push jerk do, if he's doing legs. i'm a bit confused with that. yeh i've read a similar article about plyo's after the heavy stuff was it ash jones by any chance. i had a mate do that he said it was great but he supper setting but he seems to think badass is better than that but i'm not sure if he's lifting for rugby anymore.

push jerk is sort of an full body explosive lift. slowman41, an oly lifter on here, says the jerk is more of a legs lift. i'm thinking lifting like that teaches your body to explode while fatigued, which sounds like a good thing. yeah the plyos after lifting was by ash jones. i found the scientific journal article on google scholar, i just typed rugby in and search around.

[toad1]

push jerk is sort of an full body explosive lift. slowman41, an oly lifter on here, says the jerk is more of a legs lift. i'm thinking lifting like that teaches your body to explode while fatigued, which sounds like a good thing. yeah the plyos after lifting was by ash jones. i found the scientific journal article on google scholar, i just typed rugby in and search around.

that google thing is quite good alot of injury stuff on there. found one of my old dissertation journals on there. i could see how thats a leg lift i've just allways taken a push press or a jerk to be an upper body lift.

[toad1]

thursday 30/6/11 bw 99

snatch 20x5 25x5 35x5 40x3 45x3 50x2 55x2 60x1 25x5
snatch pull 60x5
bb row 60x8 60x8 80x8 90x8 100x8 100x8
s/s dips/pull ups 8 3 15 4 15 2

cross trainer 10mins
tred 10.13mins 2k
bike 10mins
stepper 10mins

i should of had rugby training tonight but i was far to hungover for it, so i just went to the gym instead. The 60kg snatch was awful and it wasn't really a snatch, need to keep working on my form down better before i attempt to go heavier as i think the strenght is there just not the technique.

[toad1]

friday 1/7/11

squat jumps 20x5 40x5 40x5 40x5
squat 70x5 90x5 110x3 142x5 162x3 182x5 110x20
GHR bwx12 bwx8 +5x8 +10x10
leg press 90x8 180x8 220x8 270x8 300x8 320x12 180x20
chin ups bwx5 +10x5 +15x5 +15x5
curl machine 30x12 42x12 45x6 d/s 18x15 30x12

stir the pot 10times each way x3
plank alternating shoulder touches 80 100
plank riase oposite leg & arm 10 20
plank 1min side plank 45secx2 x2

db shoulder circuit 5kgx8
r.c external, bent lat raises, front raises, side raises


wasn't feeling the squats tonight the 182x5 was pretty poor legs where still gassed from last nights snatches, still getting used to GHR but they are coming along nicely and i'm happy with the core work.

[BobisMighty]

thursday 30/6/11 bw 99

snatch 20x5 25x5 35x5 40x3 45x3 50x2 55x2 60x1 25x5
snatch pull 60x5
bb row 60x8 60x8 80x8 90x8 100x8 100x8
s/s dips/pull ups 8 3 15 4 15 2

cross trainer 10mins
tred 10.13mins 2k
bike 10mins
stepper 10mins

i should of had rugby training tonight but i was far to hungover for it, so i just went to the gym instead. The 60kg snatch was awful and it wasn't really a snatch, need to keep working on my form down better before i attempt to go heavier as i think the strenght is there just not the technique.
hungover workouts are the worst haha. still, as long as you got it up without hurting yourself it's not too bad.

friday 1/7/11

squat jumps 20x5 40x5 40x5 40x5
squat 70x5 90x5 110x3 142x5 162x3 182x5 110x20
GHR bwx12 bwx8 +5x8 +10x10
leg press 90x8 180x8 220x8 270x8 300x8 320x12 180x20
chin ups bwx5 +10x5 +15x5 +15x5
curl machine 30x12 42x12 45x6 d/s 18x15 30x12

stir the pot 10times each way x3
plank alternating shoulder touches 80 100
plank riase oposite leg & arm 10 20
plank 1min side plank 45secx2 x2

db shoulder circuit 5kgx8
r.c external, bent lat raises, front raises, side raises


wasn't feeling the squats tonight the 182x5 was pretty poor legs where still gassed from last nights snatches, still getting used to GHR but they are coming along nicely and i'm happy with the core work.
heavy squats the day after any oly lifts is pretty rough. i'd say you still did well. solid core work though. i definitely need to dedicated more time to it.

[toad1]

Monday 4/7/11

Had more fitness testing tonight. it was tough, i aint in that great shape. We did a timed 20m sprint.....two of the timing gates didn't work as it was meant to be a 40m. A T-drill and the yo-yo test.

20m sprint 3.18sec
yo-yo test 15.2

i never checked my T-drill time and i'm happy enough not being the slowest in my team but i am the least fittest.


hungover workouts are the worst haha. still, as long as you got it up without hurting yourself it's not too bad.

heavy squats the day after any oly lifts is pretty rough. i'd say you still did well. solid core work though. i definitely need to dedicated more time to it.

yeh i hate hungover workouts, i'm now taking some serious time off the booze.

i've been reading some stuff by a guy called john broz (i think) about training everyday and working up to twice a day doing maxes every session, some of the guys he trains have crazy numbers in the gym, which has kinda got my thinking.

[JT4Rugby]

Monday 4/7/11

Had more fitness testing tonight. it was tough, i aint in that great shape. We did a timed 20m sprint.....two of the timing gates didn't work as it was meant to be a 40m. A T-drill and the yo-yo test.

20m sprint 3.18sec
yo-yo test 15.2

i never checked my T-drill time and i'm happy enough not being the slowest in my team but i am the least fittest.



yeh i hate hungover workouts, i'm now taking some serious time off the booze.

i've been reading some stuff by a guy called john broz (i think) about training everyday and working up to twice a day doing maxes every session, some of the guys he trains have crazy numbers in the gym, which has kinda got my thinking.

That is a pretty good sprint time specially considering your a prop! I just did a 30m test today and got 3.94 I was pretty happy with that but I am a winger. Awesome time keep it up

[BobisMighty]

Monday 4/7/11

Had more fitness testing tonight. it was tough, i aint in that great shape. We did a timed 20m sprint.....two of the timing gates didn't work as it was meant to be a 40m. A T-drill and the yo-yo test.

20m sprint 3.18sec
yo-yo test 15.2

i never checked my T-drill time and i'm happy enough not being the slowest in my team but i am the least fittest.



yeh i hate hungover workouts, i'm now taking some serious time off the booze.

i've been reading some stuff by a guy called john broz (i think) about training everyday and working up to twice a day doing maxes every session, some of the guys he trains have crazy numbers in the gym, which has kinda got my thinking.

on the youmerugby.com blog, the author shows Gloucester's pre-season routine. He said they get in about 5-8 sessions per week, and that means they do 2x a day as well. I know that's how Bulgarian olympic lifters do it. I've heard of many professional athletes programs calling for 2x a day workouts. I wish I had the time for it, personally.

[toad1]

on the youmerugby.com blog, the author shows Gloucester's pre-season routine. He said they get in about 5-8 sessions per week, and that means they do 2x a day as well. I know that's how Bulgarian olympic lifters do it. I've heard of many professional athletes programs calling for 2x a day workouts. I wish I had the time for it, personally.

i'm kind of doing that this week although my 'morning' session is just snatch and clean technique with a broom and i'm lucky if it's more than 20mins.

i wudn't know what to do with two sessions a day, i have the time as well i just make to many excuses to actually do two a days.

i've heard some interesting stories about some of the edinburgh pro's over here, aparently there is a few guys who hit the gym in the morning and at night on top of what thier normal training is and then there is ofcourse the guys who have to do extra work anyway.

[BobisMighty]

i'm kind of doing that this week although my 'morning' session is just snatch and clean technique with a broom and i'm lucky if it's more than 20mins.

i wudn't know what to do with two sessions a day, i have the time as well i just make to many excuses to actually do two a days.

i've heard some interesting stories about some of the edinburgh pro's over here, aparently there is a few guys who hit the gym in the morning and at night on top of what thier normal training is and then there is ofcourse the guys who have to do extra work anyway.

I've read that if you do two days you're suppose to do the same body parts, and there's supposed to be at least 8 hours space between sessions. I read about that a while ago in an issue of Men's Fitness. I could see maybe maxing out in the morning, and then in the late afternoon doing hypertophy. I feel like that could be conducive to better recovery and muscle growth.

[toad1]

wednesday 6/7/11 bw 98.2

bench 45x5 60x5 70x3 87.5x5 100x5 115x5 130x1 140x1 147.4x1 100x12
clean and jerk 40x3 75x3
snatch 40x3 50x3 55x3 60x3 65x1
dips bwx15 +15x3 +25x3 +35x3 +40x3 +42.5x3 47.5x1 +15x20
bb drag curls 30x8 40x8 45x8 45x8
s/s incline db curls 14x8 14x8 14x8 14x8
incline rear delt flies 5x8 14x8 16x8 20x10

rower
50m sprint 50m jog x10x2 2mins rest
1st 3.55 2nd 4.01


Then bench was spoted so i'm not couting it as a PR but it was good to move that wieght. Was meant to do clean and jerks but i was strugling with the jerks so i swaped them for snatchs. Legs are totally blitz which isnt that good considering this should have been an upper body session.

[toad1]

friday 8/7/11 bw 99

squat 70x6 120x5 160x4 180x3 200x3 210x2 d/s 180x4 d/s 160x4 d/s 120x8 d/s 70x45
GHR bwx8 +5x5 +10x5s/sbwx5 +15x5s/sBWx5 +15x5s/sBWx5
single leg glute machine 7x8 16x5 25x5 34x5 41x5 45x5
CGBP 50x8 70x8 80x8 90x8 102x6

high pulls 50x6 70x6 70x6
s/s burpees facing the bar 10 10 10

10kg med ball throws 10 10 10
s/s box jumps 10 10 10

kneeling med ball jump throws into 50m sprints 5x2 10x3
50m sprint walk back recovery x10



Those power conditioning things are a new form of hell. Squats weren't that great tonight, depth wasn't to great at 210 but i wanted to get used to wieght, the depth will come i then drop setted down to 70kg only resting to take the wieght off the bar that was fun. the difference in speed of the mark from the kneeling jumps was quite impressive felt alot faster doing that. the close grip was only to fill time.

[BobisMighty]

wednesday 6/7/11 bw 98.2

bench 45x5 60x5 70x3 87.5x5 100x5 115x5 130x1 140x1 147.4x1 100x12
clean and jerk 40x3 75x3
snatch 40x3 50x3 55x3 60x3 65x1
dips bwx15 +15x3 +25x3 +35x3 +40x3 +42.5x3 47.5x1 +15x20
bb drag curls 30x8 40x8 45x8 45x8
s/s incline db curls 14x8 14x8 14x8 14x8
incline rear delt flies 5x8 14x8 16x8 20x10

rower
50m sprint 50m jog x10x2 2mins rest
1st 3.55 2nd 4.01


Then bench was spoted so i'm not couting it as a PR but it was good to move that wieght. Was meant to do clean and jerks but i was strugling with the jerks so i swaped them for snatchs. Legs are totally blitz which isnt that good considering this should have been an upper body session.

yeah the jerks and snatches really sap my energy when i do them. good job with the bench work.

friday 8/7/11 bw 99

squat 70x6 120x5 160x4 180x3 200x3 210x2 d/s 180x4 d/s 160x4 d/s 120x8 d/s 70x45
GHR bwx8 +5x5 +10x5s/sbwx5 +15x5s/sBWx5 +15x5s/sBWx5
single leg glute machine 7x8 16x5 25x5 34x5 41x5 45x5
CGBP 50x8 70x8 80x8 90x8 102x6

high pulls 50x6 70x6 70x6
s/s burpees facing the bar 10 10 10

10kg med ball throws 10 10 10
s/s box jumps 10 10 10

kneeling med ball jump throws into 50m sprints 5x2 10x3
50m sprint walk back recovery x10



Those power conditioning things are a new form of hell. Squats weren't that great tonight, depth wasn't to great at 210 but i wanted to get used to wieght, the depth will come i then drop setted down to 70kg only resting to take the wieght off the bar that was fun. the difference in speed of the mark from the kneeling jumps was quite impressive felt alot faster doing that. the close grip was only to fill time.

great job with the squats. were you at least parallel?

[toad1]

yeah the jerks and snatches really sap my energy when i do them. good job with the bench work.


great job with the squats. were you at least parallel?

cheers man, i felt like i could have went deeper with the 210, the 180s where below and the 200s where prob about right. i think i might have to do some forced fails again get myself used to failing and taking a heavier wieght to proper depth almost the opostie of a negitive. i'm becoming a real depth nazi with my squats.

[toad1]

saturday 9/7/11 bw99.5


push press 60x10 60x10 60x10
s/s chins 8 8 8
30secs rest bewteen sets

deads 60x10 100x10 100x10
s/s knee jumps 5 5 5
s/s OH plate lunge 15x8 15x8 158
no rest between sets

jammer press 20x6ea 30x6ea 25x6ea
s/s t-bar row 45x8 55x8 70x8
s/s plate seated twists 15x30 15x30 15x0

bodywieght complex 6 sets 60sec rest between
(mountain climbersx30 push upsx20 groinersx10 burpees x5)

10mins on the tredmill.


pretty tough 45-60min workout, though id do something different for a saturday afternoon workout.

[toad1]

monday 11/7/11 bw 100.8

mill press 30x5 40x5 45x5 60x5 65x5 75x11
clean and jerk 40x3 62.5x3 62.5x3 62.5x3 62.5x3 62.5x3
pull ups 8 3 6 4 4
dips bwx12 +30x10 +30x8 +30x8 d/s bwx12
WG pull ups 3 2 2

kb one arm snatch 16kg 30 50 40
s/s med ball slams 10kg 20 50 20

rower 100m sprint 50m jogx7

[BobisMighty]

saturday 9/7/11 bw99.5


push press 60x10 60x10 60x10
s/s chins 8 8 8
30secs rest bewteen sets

deads 60x10 100x10 100x10
s/s knee jumps 5 5 5
s/s OH plate lunge 15x8 15x8 158
no rest between sets

jammer press 20x6ea 30x6ea 25x6ea
s/s t-bar row 45x8 55x8 70x8
s/s plate seated twists 15x30 15x30 15x0

bodywieght complex 6 sets 60sec rest between
(mountain climbersx30 push upsx20 groinersx10 burpees x5)

10mins on the tredmill.


pretty tough 45-60min workout, though id do something different for a saturday afternoon workout.

Nice workout. Seems more of a conditioning workout?


monday 11/7/11 bw 100.8

mill press 30x5 40x5 45x5 60x5 65x5 75x11
clean and jerk 40x3 62.5x3 62.5x3 62.5x3 62.5x3 62.5x3
pull ups 8 3 6 4 4
dips bwx12 +30x10 +30x8 +30x8 d/s bwx12
WG pull ups 3 2 2

kb one arm snatch 16kg 30 50 40
s/s med ball slams 10kg 20 50 20

rower 100m sprint 50m jogx7

nice workout man! that's a lot of reps for the one arm snatch. is that each side? or alternating?

[toad1]

Nice workout. Seems more of a conditioning workout?



nice workout man! that's a lot of reps for the one arm snatch. is that each side? or alternating?

yeh it was a conditioning based workout. i'm going to do more of it as i reckon it's way better than sitting on a bike or whatever for 20-30mins. The high pull and deadlift set are brutal.

yeh the snatches where alternating, alougth i did them in 5s and 10s each side.

[toad1]

wednesday 13/7/11 bw 99

bench 50x5 60x5 70x3 90x3 110x3 122x7
bb row 50x5 70x5 90x5 110x5 120x4 130x4 140x1
db incline 24x8 34x8 38x8 38x7/8 42x3/4
ez skulls 35x5 45x5 55x5

jammer press 25x6ea 30x6ea 35x6ea
s/s t-bar row 70x8 75x8 80x8
s/s plate seated twisted 20x10ea 20x10ea 20ea
t-bar row 95x6 110x4

j rope pull downs 22.5x6 50x8 68x8 72x8 72x12 72x12

press ups 10 10 6 6 6 4 4 10 10 10
s/s chins 10 10 6 6 6 4 4 2 2 2
s/s dips 10 10 6 6 6 4 4 2 2 2
1min rest between rep changes

med ball spread eagle sit ups 10kgx20x3
s/s med ball toe touches 10kgx20x3


I'm starting to think i might need longer rest between the my mill press day and bench press day as my bench seems to be stalling a bit as i'm sure i did 125x7 with ease over a month ago and i can't really get anywhere near that. traps are staring to play up again which isnt good, also had to stay off the legs completely today, the workload at pre-season went through the rough for me last night.

[JT4Rugby]

wednesday 13/7/11 bw 99

bench 50x5 60x5 70x3 90x3 110x3 122x7
bb row 50x5 70x5 90x5 110x5 120x4 130x4 140x1
db incline 24x8 34x8 38x8 38x7/8 42x3/4
ez skulls 35x5 45x5 55x5

jammer press 25x6ea 30x6ea 35x6ea
s/s t-bar row 70x8 75x8 80x8
s/s plate seated twisted 20x10ea 20x10ea 20ea
t-bar row 95x6 110x4

j rope pull downs 22.5x6 50x8 68x8 72x8 72x12 72x12

press ups 10 10 6 6 6 4 4 10 10 10
s/s chins 10 10 6 6 6 4 4 2 2 2
s/s dips 10 10 6 6 6 4 4 2 2 2
1min rest between rep changes

med ball spread eagle sit ups 10kgx20x3
s/s med ball toe touches 10kgx20x3


I'm starting to think i might need longer rest between the my mill press day and bench press day as my bench seems to be stalling a bit as i'm sure i did 125x7 with ease over a month ago and i can't really get anywhere near that. traps are staring to play up again which isnt good, also had to stay off the legs completely today, the workload at pre-season went through the rough for me last night.

Thats some nice supersets you got in there, alot of work, keep it up! Pre-season hitting you hard? Did the same with me for the first few weeks. How long are you into pre-season?

[toad1]

Thats some nice supersets you got in there, alot of work, keep it up! Pre-season hitting you hard? Did the same with me for the first few weeks. How long are you into pre-season?

i've been back 4/5 weeks now, i think it was the 16th of june when i started pre-season, our front five start earlier than the rest. For some reason every now and then some sessions just seem to get alot harder. shall be interesting to see how tomorow goes.

[toad1]

friday 15/7/11 98.9

squat 70x5 85x5 100x3 130x5 150x5 170x9 150x11 130x15 100x35
GHR 6 8 8 8

clean pull 70x6 70x6 50x6
s/s burpees over the bar 10 10 10

EZ curls 20x8 40x8 45x9 50x5 21's 30
machine curls 25x12 30x12 34x12 d/s 18x8

[toad1]

monday 18/7/11 bw 100.7

squat 70x5 90x5 110x3 140x3 100x2 140x2 180x5
GHR 10 10 10
clean and jerk 40x5 75x5 75x5 75x5
deadlift 75x6 120x6 140x6 160x6
Deadlift holds 160x1 160x1 160x1 120x1 120x1 120x1
snatch 40x3 40x3 50x3 50x3 70x0
behind the neck press 70x10


tonight was just about getting it done as my legs where still fried from fridays session. changed racks half way through squating so i dropped back down to re-adjust to the rack. the clean and jerks where more like power clean into push press but again i got it done and thats all that i wanted from tonight. same again on wednesday as ill be doing more legs.

[toad1]

wednesday 20/7/11 99.2

squats 70x5 100x5 115x3 150x3 170x3 190x3 (210x3??)

rower 100m in 40secs x10

hang snatch 40x5 40x5 45x5 45x5 45x5
s/s clap push ups 10 10 10 10 10

rower 100m in 40sec x10

cable wood chop 20x10 27x10 36x10 41x10
stir the pot 10each way x4

rower 100m in 40secs



not sure if i did 210x3. When i was in the gym in thought i did but thinking back to what was on the bar i think it was more likely just 190 which is dissapointing. anyway i got my months worth of squating done in 5days so ill take that. Decided to do some conditioning after that with a bit of core thrown in.

[BobisMighty]

nice work. you've really been getting your squat work in haha.

[toad1]

nice work. you've really been getting your squat work in haha.

i just can't stop getting leg work in, i'm started to get addicted to just doing legs ended up doing deadlifts today aswell and i think ill make it 9 days in a row with some conditioning tomorow and then take a week off apart from pre-season training tues and thurs but just running should be a brease next week.

[toad1]

Friday 22/7/11 bw98.4

bench 20x20 50x5 65x5 80x3 100x5 115x3 130x6(7)
thick bar pull ups bwx3 bwx3 +10x3 +12x2 bwx4
dips bwx3 +10x3 +25x3 +35x3 +45x3 bwx6 bwx5 47.5x3 50x3 bwx6 52x3
bb row 60x5 80x3 100x3 120x3 140x3 150x3 160x1
deadlift s/s shrugs 160x5
deadlift 180x3 190x3 210x3 230x1
clean pull 100x3 60x8
machine curls 25x8 30x8 35x8 41.5x8
seated db incline curls 12x6 12x6 16x6 18x6 18x6



smashed out the PRs today!!! bench PR for reps at 130 was spotted a bit for the 7th, +10 is a new 3rm for pull ups, +47.5 is a new 3rm for dips and i'm sure thats a new bb row PR as well, which just sorta lead into deadlifts where i thought id done 230x3 which i think would have been a PR but it turns out i can't count again and had 210 on the bar which i'm happy with for 3reps considering i can't remember the last time i deadlifted properly.

[BobisMighty]

i just can't stop getting leg work in, i'm started to get addicted to just doing legs ended up doing deadlifts today aswell and i think ill make it 9 days in a row with some conditioning tomorow and then take a week off apart from pre-season training tues and thurs but just running should be a brease next week.

yeah i know what you mean. i'm thinking of squatting to max everyday in my off-season this winter. interested to see how that works out for me.

Friday 22/7/11 bw98.4

bench 20x20 50x5 65x5 80x3 100x5 115x3 130x6(7)
thick bar pull ups bwx3 bwx3 +10x3 +12x2 bwx4
dips bwx3 +10x3 +25x3 +35x3 +45x3 bwx6 bwx5 47.5x3 50x3 bwx6 52x3
bb row 60x5 80x3 100x3 120x3 140x3 150x3 160x1
deadlift s/s shrugs 160x5
deadlift 180x3 190x3 210x3 230x1
clean pull 100x3 60x8
machine curls 25x8 30x8 35x8 41.5x8
seated db incline curls 12x6 12x6 16x6 18x6 18x6

smashed out the PRs today!!! bench PR for reps at 130 was spotted a bit for the 7th, +10 is a new 3rm for pull ups, +47.5 is a new 3rm for dips and i'm sure thats a new bb row PR as well, which just sorta lead into deadlifts where i thought id done 230x3 which i think would have been a PR but it turns out i can't count again and had 210 on the bar which i'm happy with for 3reps considering i can't remember the last time i deadlifted properly.
congrats on the prs! that workout looks rough. strong bench, deadlifts, and rows.

[toad1]

yeah i know what you mean. i'm thinking of squatting to max everyday in my off-season this winter. interested to see how that works out for me.

congrats on the prs! that workout looks rough. strong bench, deadlifts, and rows.

i'm not sure if it's working for me, the running makes it so much harder, legs are allways sore and stiff. i think if it was just lifitng and you never really go 100% or going to failure it'll work and i still haven't bettered 200x3 i did when we tested.

thanks!! today was just one of those days things went well i also took plenty rest whole workout took over 2hours and i still walked out dissapointed i really wanted 8 reps on the bench as it's not even one rep a week progression.

[BobisMighty]

i'm not sure if it's working for me, the running makes it so much harder, legs are allways sore and stiff. i think if it was just lifitng and you never really go 100% or going to failure it'll work and i still haven't bettered 200x3 i did when we tested.

thanks!! today was just one of those days things went well i also took plenty rest whole workout took over 2hours and i still walked out dissapointed i really wanted 8 reps on the bench as it's not even one rep a week progression.

yeah i think it would have to be either running or squating. the write ups i was reading about maxing everday was for oly athletes who don't run. i think for people like us, it has to be one or the other. i'll probably just design a system where i'm alternating sprints and squats, with one day of deads per week or something like that.

8 would be nice but anything over 5 is great in my opinion. that's when you hit strength endurance more than anything.

[toad1]

yeah i think it would have to be either running or squating. the write ups i was reading about maxing everday was for oly athletes who don't run. i think for people like us, it has to be one or the other. i'll probably just design a system where i'm alternating sprints and squats, with one day of deads per week or something like that.

8 would be nice but anything over 5 is great in my opinion. that's when you hit strength endurance more than anything.

yeh i just wanted 8 cause that would have made it 1 rep more a week and i never thought id be happy to just add a rep a week to a lift and yeh your right about the endurance part aiming for 8 when my main focus is to get stronger isnt really that clever.

[toad1]

saturday 23/7/11 bw 99.2

push press 40x5 60x5

push press 80x3x12
s/s pull ups bwx6x12
(in 15mins)

deads 20x3 40x3 45x3 50x3 60x3 70x3 70x3 70x3
s/s hang clean 20x3 40x3 45x3 50x3 60x3 70x3 70x2 70x3

bb curls 40x12 40x15 45x12

high pulls 80x6 80x6 80x6
s/s burpees over the bar 10 10 10
(30 secs rest between sets)


pretty brutal 45min work out

[BobisMighty]

yeh i just wanted 8 cause that would have made it 1 rep more a week and i never thought id be happy to just add a rep a week to a lift and yeh your right about the endurance part aiming for 8 when my main focus is to get stronger isnt really that clever.
yeah being able to hit more reps with high weight is always good. i just meant from the point of view that if you could hit 8 reps with the weight, then you aren't really working in that max weight range. sometimes i think it's good to go for max reps just to get an idea of where your strength really is, especially when you're doing something like 5/3/1 or any program where you are starting below your actual max and working your way up. because if you're 1rm is 315 and you hit 305 for 8 or so, then it makes you think where your max really is

saturday 23/7/11 bw 99.2

push press 40x5 60x5

push press 80x3x12
s/s pull ups bwx6x12
(in 15mins)

deads 20x3 40x3 45x3 50x3 60x3 70x3 70x3 70x3
s/s hang clean 20x3 40x3 45x3 50x3 60x3 70x3 70x2 70x3

bb curls 40x12 40x15 45x12

high pulls 80x6 80x6 80x6
s/s burpees over the bar 10 10 10
(30 secs rest between sets)


pretty brutal 45min work out

that seems rough. nice workout though! how bad was your grip killing you? between the deads, hang cleans, high pulls, and pullups, my hands would have been dead.

[toad1]

yeah being able to hit more reps with high weight is always good. i just meant from the point of view that if you could hit 8 reps with the weight, then you aren't really working in that max weight range. sometimes i think it's good to go for max reps just to get an idea of where your strength really is, especially when you're doing something like 5/3/1 or any program where you are starting below your actual max and working your way up. because if you're 1rm is 315 and you hit 305 for 8 or so, then it makes you think where your max really is


that seems rough. nice workout though! how bad was your grip killing you? between the deads, hang cleans, high pulls, and pullups, my hands would have been dead.

yeh that's totally true bout the reps thing.

i didn't really think about my grip doing it, although thinking back my hands where shaking alot when i was in the shower after and i could hardly hold the bar for the last few sets of hang cleans, so my hands must have been pretty fried.

[toad1]

monday 25/7/11 bw 100.4

bb bench 40x5 50x5 70x5 90x5( deload )
db bench 30x25 30x13
seated overhand grip cable rows 45x15 60x15 60x15 67.5x15
s/s tricep pulldowns 30x15 22.5x15 22.5x15 22.5x15
db shrugs(2sec hold) 28x15 30x15 30x15
s/s db lat raises 12x15 12x15 12x15

bb complex 20x10 25x10 35x10 35x10
(deads, row, hang clean, mill press, squat)-90 sec rest between sets.



forearms=blown up. i could hardly do the hang cleans in the complex which meant that it wasn't really that hard.

[toad1]

wednesday 27/7/11 bw 100.3

bb jump squats 30x6 30x6
bb squats 80x5 100x5 130x5 deload
s/s kneeling jumps 5 5 5
GHR bwx10 bwx10
s/s plate twists 25x20 25x20
WG pull ups bwx10 bxx6 bwx6 bwx6

rower

50m in 25secs x 30
100m in 30secs x 15



the100s in that time was really tough, 50s felt pretty easy if i'm honest. everything else was a deload workout, getting a strange pinge in my shoulders doing wide grip pull ups think it's my trap again.

[toad1]

Friday 29/7/11

clean & jerk 65x3 65x3 65x3 65x3 65x3 80x1 95x1 100x1
WG pullups bwx16
Lat pulldowns 97.5x13 75x17
Seated db mill press 16x8 30x17 34x8
rolling tricep extensions 8x8 20x8 24x8 24x8 24x8
s/s hammer curls 8x8 20x8 24x8 28x8 28x8
deads 70x7 120x4 170x1 210x1


the cleans seriously whiped me out but getting a new PR was ace.

[JT4Rugby]

Friday 29/7/11

clean & jerk 65x3 65x3 65x3 65x3 65x3 80x1 95x1 100x1
WG pullups bwx16
Lat pulldowns 97.5x13 75x17
Seated db mill press 16x8 30x17 34x8
rolling tricep extensions 8x8 20x8 24x8 24x8 24x8
s/s hammer curls 8x8 20x8 24x8 28x8 28x8
deads 70x7 120x4 170x1 210x1


the cleans seriously whiped me out but getting a new PR was ace.

Congrats on the PR man! Also 16 wide grip pull ups is awesome for anyone, let alone a forward;) Great weight throughout!

[BobisMighty]

Friday 29/7/11

clean & jerk 65x3 65x3 65x3 65x3 65x3 80x1 95x1 100x1
WG pullups bwx16
Lat pulldowns 97.5x13 75x17
Seated db mill press 16x8 30x17 34x8
rolling tricep extensions 8x8 20x8 24x8 24x8 24x8
s/s hammer curls 8x8 20x8 24x8 28x8 28x8
deads 70x7 120x4 170x1 210x1


the cleans seriously whiped me out but getting a new PR was ace.
congrats on the pr!

[toad1]

Congrats on the PR man! Also 16 wide grip pull ups is awesome for anyone, let alone a forward;) Great weight throughout!

thanks dude. i was actually pretty pleased with the pull ups i had planned to do 3 sets of 5 so i was doing 15 total reps but somehow i managed to do 16 which was good.

[toad1]

congrats on the pr!

thanks man, i think it was more adjustments in technique that got me it but all the same a PR is a PR and 100kg has been a big barrier of mine on the clean for a while now.

[toad1]

monday 1/8/11 bw 100.4

bench 50x5 60x5 70x3 90x5 105x5 117.5x9 140x2
db bench 30x21 30x12
seated straight bar cable row 60x12 67.5x12 70x12 70x12
s/s tricep pull downs 22.5x12 30x12 37.5x12 37.5x12
db shrugs(2 sec hold) 30x12 36x12 36x12
s/s db lat raises 12x12 12x12 14x12
bb complex 40x10 45x10 45x10 90sec rest
(deads, rows. hang cleans, mill press squat)-hang cleans where just the bar.


went for an afternoon workout today as i have set peice work tonight with my club. happy with the 9reps at 117.5 i think thats a new PR. i was only going for 1 at 140 but the guy spoting me came in way to early so i decided todo two reps with a spot which was ok as i'm aiming for 140x3 at the end of the month. i need to work on my bench form as i keep lifting my ass off the bench instead of driving through my legs. my forearms seem to get really smashed by this workout, i was strugling to keep hold of the bar in the complex when i upped it to 45kg.

[BobisMighty]

monday 1/8/11 bw 100.4

bench 50x5 60x5 70x3 90x5 105x5 117.5x9 140x2
db bench 30x21 30x12
seated straight bar cable row 60x12 67.5x12 70x12 70x12
s/s tricep pull downs 22.5x12 30x12 37.5x12 37.5x12
db shrugs(2 sec hold) 30x12 36x12 36x12
s/s db lat raises 12x12 12x12 14x12
bb complex 40x10 45x10 45x10 90sec rest
(deads, rows. hang cleans, mill press squat)-hang cleans where just the bar.


went for an afternoon workout today as i have set peice work tonight with my club. happy with the 9reps at 117.5 i think thats a new PR. i was only going for 1 at 140 but the guy spoting me came in way to early so i decided todo two reps with a spot which was ok as i'm aiming for 140x3 at the end of the month. i need to work on my bench form as i keep lifting my ass off the bench instead of driving through my legs. my forearms seem to get really smashed by this workout, i was strugling to keep hold of the bar in the complex when i upped it to 45kg.

good job with the benching.

[toad1]

good job with the benching.

cheers man, i think i just need to change my technique a bit and ill smash my PR.

[toad1]

Wednesday 3/8/11 bw 98.9


GHR 5 5 5
Squat 70x5 90x5 105x5 135x5 155x5 175x5 175x1 190x1 210x1
stability ball hamstring curls 15 15 15
s/s stability ball plank 1min 1min 1min
single leg speed skater squats bwx8 20x8 24x8each leg
chin ups bwx5 +10x4 +20x4 +30x3 +35x2 +40x1 +10x6 WG pull ups bwx5

renegade rows into alternate db mill press 12.5x8 12.5x8 1min rest between sets
KB swings 30 30 30 35 30 1min on 1min off

bench 60x12 60x12 60x6 60x8 60x12 60x12 60x12 60x12


actually alot happier with that workout now i can see the numbers. i wasn't really feeling the squats tonight so to hit 175x5 and 210x1 on a 'bad' night is pretty good. i just wasn't feeling in my squating groove tonight and i was kinda the same with my bench on monday. tried a powerlifting style bench press at the end of the workout with next to no energy and i could instantly feel the difference in my form. my legs and back felt so much tighter and i could get some proper leg drive into my benching. i also read something today about how you wieghted pull up max should be the same as your bench, which is why i did the wieghted chin ups as i knew i wouldn't be able to do +30x3 for pull ups but i wanted to know what i could do chins wise.

[toad1]

Friday 5/8/11 bw 99.5

clean(& jerk the 3rd rep) 40x3 77.5x3 77.5x3 77.5x3 77.5x3 77.5x3
WG pull ups 17 5
clean pulls 102.5x1 102.5x1 102.5x1
lat pull downs 90x16 70x23
seated db mill press 6x10 30x12 34x8 40x4
rolling tricep extensions 20x8 20x8 20x8 20x8 20x8
s/s db hammer curls 20x8 20x8 20x8 20x8 20x8
dips bwx12 +10x12 +10x12 +30x12 bwx20 bwx15
machine curls 20x8 25x8 39x8 45x8


felt weird not crawling out the gym for once but i still managed to run out of gas when i got to the shoulder presses. pretty happy with 40x4 though nice wee PR for the night.

[toad1]

Saturday 6/8/11 bw 99.5

Hang Snatch 20x3 20x3 40x3
Hang Snatch 50x3 s/s chin ups 3 s/s press ups 6 s/s tuck jumps 9 x3

Snatch Pull 60x3 70x3 80x3

10kg Med Ball Push Press x20 s/s 10kg med ball slams x20 s/s broad jumps x6 45sec rest x3

core circuit x3 with 10kg med ball
(spread eagle sit upsx15 s/s twists 15ea s/s toe toches15)

Clean Pulls 70x6 70x6 70x6
s/s burpees 10 10 10


hopefully that'll be the last of my conditioning workouts games start next week. need to start planing my in-season workouts now.

[BobisMighty]

Sorry missed your past few workouts. I agree that squatting 210kg on a bad night is still pretty damn good haha. I never heard that about the weighted pullups before. I should probably start doing those, since I have such a hard time with them. I really like the clean *& jerk with the jerk being the done on the 3rd rep. going to have to try that.40kg dumbbell presses are pretty impressive. i just tweaked mine doing 20kgs lol. and lastly great conditioning workout. very explosive.*

[toad1]

Sorry missed your past few workouts. I agree that squatting 210kg on a bad night is still pretty damn good haha. I never heard that about the weighted pullups before. I should probably start doing those, since I have such a hard time with them. I really like the clean *& jerk with the jerk being the done on the 3rd rep. going to have to try that.40kg dumbbell presses are pretty impressive. i just tweaked mine doing 20kgs lol. and lastly great conditioning workout. very explosive.*

cheers man. yeh i just wanted to maintain my pp and work on my clean. jerking is feeling awkward at the mo as well for some reason. also looks like i'm going to be focusing on power for my in-season work now as well. never really done a power phase before i allways like chasing the numbers really wana get my squat up and i really really wana bench 150.

[toad1]

Wednesday 10/8/11 bw 99.1

squat 70x4 110x4 130x4 160x4 160x4 160x4
bench 60x4 80x4 100x4 100x4 100x4 120x4 130x3
hang clean 20x4 40x4 50x5 70x4 75x4 80x4
bb row 80x4 100x4 110x4 120x4 120x4 130x4 130x4
push press 60x4 80x4 90x4 100x4 100x1
wg pull ups bwx3 +5x4 +5x4 +5x4

plank 1 1 1-no idea how long these where just went into the shaking stage and counted to 30.
s/s med ball twists 8kgx40 8x40 8x40

endurance work
bike
1050m in 3mins
4mins recovery
1100m in 3mins
4mins recovery
1080m in 3mins
4mins recovery
Total distance 6060m.


not to sure about this workout as it took ages, best part of 2hrs and i wasn't exactly taking super long rests and never really felt like i was working that intensly. think ill tweak it a bit and do some super sets.

had a set peice session with the edinburgh team last night at training which was pretty cool, seriously sore now though.

* duno how i put that thumbs down thing there, it isnt meant to be there but i guess it'll act as an easy marker for when i started my in-season work

[JT4Rugby]

Was it a session with the pro edingburgh team? ^Looks like a hard session man. I could do weights with conditioning straight after!^

[toad1]

Was it a session with the pro edingburgh team? ^Looks like a hard session man. I could do weights with conditioning straight after!^

yeh we did a bit of scrumaging and lineout practice, was really good to learn some stuff from the guys. my neck is still sore two days later. i think edinburgh and glasgow are going round a couple of the teams in our league to do some live stuff agaisnt them as Edinburgh where at melrose last week and i think glasgow are going out to ayr at somepoint.

i have to get my conditioning work in so sometimes that will mean after wieghts sessions. i'm still trying to work out the best way to do 3 sessions during the season, as fridays are pretty much a no go and i like to recovery on a sunday.

[BobisMighty]

Wednesday 10/8/11 bw 99.1

squat 70x4 110x4 130x4 160x4 160x4 160x4
bench 60x4 80x4 100x4 100x4 100x4 120x4 130x3
hang clean 20x4 40x4 50x5 70x4 75x4 80x4
bb row 80x4 100x4 110x4 120x4 120x4 130x4 130x4
push press 60x4 80x4 90x4 100x4 100x1
wg pull ups bwx3 +5x4 +5x4 +5x4

plank 1 1 1-no idea how long these where just went into the shaking stage and counted to 30.
s/s med ball twists 8kgx40 8x40 8x40

endurance work
bike
1050m in 3mins
4mins recovery
1100m in 3mins
4mins recovery
1080m in 3mins
4mins recovery
Total distance 6060m.


not to sure about this workout as it took ages, best part of 2hrs and i wasn't exactly taking super long rests and never really felt like i was working that intensly. think ill tweak it a bit and do some super sets.

had a set peice session with the edinburgh team last night at training which was pretty cool, seriously sore now though.

* duno how i put that thumbs down thing there, it isnt meant to be there but i guess it'll act as an easy marker for when i started my in-season workthat looks like a terrific workout. how was the set piece session?

[toad1]

that looks like a terrific workout. how was the set piece session?

terrific as in good?? set peice session was great learnt a fair bit from the coaches that where down.

[toad1]

thursday 11/8/10


jump squats 20x4 50x4 75x5 75x5 75x4
clean pull 20x4 20x4 50x4 70x4 90x4 90x4 105x4
db row 30x4 42x4 52x4 62x4 62x4 70x4(R) 12(L)
s/s balistic push ups 4 4 4 4 4 4
dips bwx4 +15x4 +15x4 +25x4 +25x4
single arm calbe pull 16x4 22.5x4 40x4 50x4 60x4 60x4 68x4 68x4


ill need to drop the wieght down a little bit next week on some of the exercises to make sure that they are not strength work and more power based but that felt like a much better session that yesterday. i had straps on for the db row's so i just thought id see how heavy i could go, i could barely hold the 70kg with straps but i could still move it pretty easily. next week i wont use straps for db row just bb row i think.

[BobisMighty]

terrific as in good?? set peice session was great learnt a fair bit from the coaches that where down.yeah i thought it looked good. seems a good amount of weight and reps, plus that endurance workout afterwards looked killer.

[toad1]

yeah i thought it looked good. seems a good amount of weight and reps, plus that endurance workout afterwards looked killer.

cheers man, i've never really done 3x4 so it's a different rep range with more focus on the speed of the reps to try and develop my power. tbh the endurance work wasn't that hard compaired to what we get a training. plus i got it wrong it's meant to be 4mins work 3mins rest so ill so how that goes next week.

[BobisMighty]

cheers man, i've never really done 3x4 so it's a different rep range with more focus on the speed of the reps to try and develop my power. tbh the endurance work wasn't that hard compaired to what we get a training. plus i got it wrong it's meant to be 4mins work 3mins rest so ill so how that goes next week.
I like sets of 4, at least for the oly lifts. sets of 3 or 4 seem to help me more than singles in regards to training power.


thursday 11/8/10


jump squats 20x4 50x4 75x5 75x5 75x4
clean pull 20x4 20x4 50x4 70x4 90x4 90x4 105x4
db row 30x4 42x4 52x4 62x4 62x4 70x4(R) 12(L)
s/s balistic push ups 4 4 4 4 4 4
dips bwx4 +15x4 +15x4 +25x4 +25x4
single arm calbe pull 16x4 22.5x4 40x4 50x4 60x4 60x4 68x4 68x4


ill need to drop the wieght down a little bit next week on some of the exercises to make sure that they are not strength work and more power based but that felt like a much better session that yesterday. i had straps on for the db row's so i just thought id see how heavy i could go, i could barely hold the 70kg with straps but i could still move it pretty easily. next week i wont use straps for db row just bb row i think.when you do jump squats, do you just load a barbell on your back? *strong workout over all. solid clean pulls and heavy db rows! i don't think there's anything wrong with using straps for db rows, as it's an accessory lift.*

[JT4Rugby]

yeh we did a bit of scrumaging and lineout practice, was really good to learn some stuff from the guys. my neck is still sore two days later. i think edinburgh and glasgow are going round a couple of the teams in our league to do some live stuff agaisnt them as Edinburgh where at melrose last week and i think glasgow are going out to ayr at somepoint.

i have to get my conditioning work in so sometimes that will mean after wieghts sessions. i'm still trying to work out the best way to do 3 sessions during the season, as fridays are pretty much a no go and i like to recovery on a sunday.

Thats awesome man. Did it seem like there was a massive step up between the levels of rugby? We have a similar thing going on at the moment in England, I think saracens are helping us out at training soon.

Sounds like too much work for me, I normally collapse into my sofa after weights while you move onto your conditioning!

[toad1]

I like sets of 4, at least for the oly lifts. sets of 3 or 4 seem to help me more than singles in regards to training power.

when you do jump squats, do you just load a barbell on your back? *strong workout over all. solid clean pulls and heavy db rows! i don't think there's anything wrong with using straps for db rows, as it's an accessory lift.*

for my jump squats i hold the bar bout 2 fingers tighter and i also have the bar lower on my back to try and stop the 'rebound' from the bar when i land apart from that i do them exactly the same as my normal squating style. i've never been to sure about jump squats but i think the power work will pay off.


Thats awesome man. Did it seem like there was a massive step up between the levels of rugby? We have a similar thing going on at the moment in England, I think saracens are helping us out at training soon.

Sounds like too much work for me, I normally collapse into my sofa after weights while you move onto your conditioning!

yeh definatley and none of the scotland players where there so id imagine they will be even better. the main thing as usual was the speed and noise. i think it's about time something like that happened in scotland they have been doing it for years in NZ.

you get used to the workload plus if you rest longer you can get more done, kinda simple really all you have todo is adjust to it. also bare in mind that did take me 2hours+. the wieghts i'm using are around 70-80% of my max and i don't feel like the power work is as taxing on ur cns as strength work.

[toad1]

monday 15/8/11 bw99.6

squat 20x10 20x10 100x5 140x5 165x4 165x4 165x4
bench 20x20 60x5 80x5 105x4 105x4 105x4
hang clean 30x4 30x4 50x4 75x4 75x4 75x4
bb row 75x5 90x4 125x4 125x4 125x4
push press 20x20 50x4 70x4 90x4 90x4 90x4
WG pull ups bwx4 +7.5x4 +7.5x4 +7.5x4 bwx8


i was just happy to get this one done, still feeling a bit rough from the weekend. now off to rugby training

[BobisMighty]

monday 15/8/11 bw99.6

squat 20x10 20x10 100x5 140x5 165x4 165x4 165x4
bench 20x20 60x5 80x5 105x4 105x4 105x4
hang clean 30x4 30x4 50x4 75x4 75x4 75x4
bb row 75x5 90x4 125x4 125x4 125x4
push press 20x20 50x4 70x4 90x4 90x4 90x4
WG pull ups bwx4 +7.5x4 +7.5x4 +7.5x4 bwx8


i was just happy to get this one done, still feeling a bit rough from the weekend. now off to rugby training looks like a solid workout. good amount of volume with the weight you worked with. seems like everyone has had a bit of a weekend recently. partying or rugby related? or both?

[toad1]

Wednesday 17.8/11 bw 99.2

Jump Squat 20x4 60x4 80x4 80x4 80x4
Clean pull 20x4 40x4 60x4 95x4 92.5x4 92.5x4
bb row 30x4 46x4 46x4 46x4
s/s BW balistic push ups 4 4(onto 25kg plate) 4(25+20kg plates) 4(25+20+20 plates)
dips bwx10 +20x4 +20x4 +20x4
single arm cable pull 20x4 55x4 55x4 55x4
s/s pull ups n/a n/a 5 4

chest circuit

1a CG Bench 50x6 70x6 70x6 75x6 75x6 75x6 (10secs rest)
1b BB Bench 50x6 70x8 70x10 75x6 75x4 75x6 (1min rest)
1c DB Flies 16x8 16x8 16x8 16x8 16x8 16x8 (1min rest)


Endurance - Bike

2150m in 4mins
1050m in 3mins recovery
2090m in 4mins
760m in 3mins recovery
2130m in 4mins
740m in 3mins recovery
2170m in 4mins
720m in 3mins recovery


Happy with that session seing as i had a 30min game last night, not to sure about the speed of my clean pulls but the height was fine, i duno if that functional hypertrophy circuit works for chest but i thought id give it a go anyway and benching 75kg for 6 reps has never been so hard. Did my endurance work properly this week, the last 4min set was hard i'm not looking forward to doing a 5th set next week and i still haven't managed to get my rowing work in yet. i duno how i can do 3 sessions a week in season with out doing 2-a-days.



looks like a solid workout. good amount of volume with the weight you worked with. seems like everyone has had a bit of a weekend recently. partying or rugby related? or both?

cheers, still getting used to the power aspect but i'm hoping ill see it on the pitch in a few weeks. Both first away game of the season so had a nice wee bus trip then i was at a leaving party for out physio which i don't really remeber.

[toad1]

monday 22/8/11 bw 100.1

bench 40x8 70x5 90x4 110x4 110x4 130x3 150x2* 140x1
hang clean 40x4 60x4 80x4 80x1 70x4 70x4
bb row 70x4 80x4 110x4 110x4 110x4
deadlift 110x2 160x4 180x4
push press 50x4 80x4 80x4 90x4
deadlift 190x4 210x5
wg pull ups bwx4 bwx4 +5x4
s/s chin ups bwx6 bwx6 +5x4


Went a little crazy with the wieghts today, the benching took way more out of me than i thought. i'm really happy with the new PR at 140 and 150x2 with a spot was pretty good. Had to lower pretty much everything else because of the bench. i wasn't going to do legs today as i've played 4 games since last sat and thought some rest maybe more beneficail but i just decided go for it with the deadlifts and hit a new 5RM so i'm happy with that.

[BobisMighty]

monday 22/8/11 bw 100.1

bench 40x8 70x5 90x4 110x4 110x4 130x3 150x2* 140x1
hang clean 40x4 60x4 80x4 80x1 70x4 70x4
bb row 70x4 80x4 110x4 110x4 110x4
deadlift 110x2 160x4 180x4
push press 50x4 80x4 80x4 90x4
deadlift 190x4 210x5
wg pull ups bwx4 bwx4 +5x4
s/s chin ups bwx6 bwx6 +5x4


Went a little crazy with the wieghts today, the benching took way more out of me than i thought. i'm really happy with the new PR at 140 and 150x2 with a spot was pretty good. Had to lower pretty much everything else because of the bench. i wasn't going to do legs today as i've played 4 games since last sat and thought some rest maybe more beneficail but i just decided go for it with the deadlifts and hit a new 5RM so i'm happy with that.great benching going on man! and congrats on the new 5rm with the deadlifts. solid workout overall, especially considering you've been killing yourself with games. how have you guys been doing?

[toad1]

great benching going on man! and congrats on the new 5rm with the deadlifts. solid workout overall, especially considering you've been killing yourself with games. how have you guys been doing?

cheers dude, although training tonight was tough, just friendlies so far and i seem to be rapidly playing myself out the team. first league game is this sat so i'm looking forward to it although it's looking like the bench or the 2s for me which isn't great.

[BobisMighty]

cheers dude, although training tonight was tough, just friendlies so far and i seem to be rapidly playing myself out the team. first league game is this sat so i'm looking forward to it although it's looking like the bench or the 2s for me which isn't great.well we have our ups and downs. give them something to talk about if you play 2nds. that's what i do.

[toad1]

Wednesday 24/8/11 bw99.6

jumps squats 40x4 60x4 85x4 85x4 85x4
clean pull 50x4 70x4 90x4 90x4 90x4
db row 32x4 50x4 50x4 50x4
s/s balistic press ups bwx4 (20/20/25)x4 (20/20/25/10)x4 (20/20/25/10/25)x4 (plates)
dips bwx10 +15x4 +15x4 +15x4
single arm cable pull 10x4 36x4 60x4 60x4 60x4
s/s pull ups 4 4 4 4 2


chest circuit
1a CGBB Bench 25x10 60x6 80x6 80x6 80x5 80x5 80x5 (10sec rest)
1b BB Bench 25x10 60x6 80x6 80x7 80x8 80x6 80x5 (1min rest)
1c DB Flies bwx10 20x8 20x8 20x10 20x10 20x10 20x10 (2min rest)


I had physio before the gym so i didn't really have time for my endurance work. I think i was also still feeling it a bit in my legs from the deadlifts on monday as the jump squats felt harder than normal. Apart from that i'm happy with that session as i wasn't really feeling in the mood for it but i got it all done anyway.




well we have our ups and downs. give them something to talk about if you play 2nds. that's what i do.

well i should atleast make the bench, plus a bit of competition is good.

[JT4Rugby]

Wednesday 24/8/11 bw99.6

jumps squats 40x4 60x4 85x4 85x4 85x4
clean pull 50x4 70x4 90x4 90x4 90x4
db row 32x4 50x4 50x4 50x4
s/s balistic press ups bwx4 (20/20/25)x4 (20/20/25/10)x4 (20/20/25/10/25)x4 (plates)
dips bwx10 +15x4 +15x4 +15x4
single arm cable pull 10x4 36x4 60x4 60x4 60x4
s/s pull ups 4 4 4 4 2


chest circuit
1a CGBB Bench 25x10 60x6 80x6 80x6 80x5 80x5 80x5 (10sec rest)
1b BB Bench 25x10 60x6 80x6 80x7 80x8 80x6 80x5 (1min rest)
1c DB Flies bwx10 20x8 20x8 20x10 20x10 20x10 20x10 (2min rest)


I had physio before the gym so i didn't really have time for my endurance work. I think i was also still feeling it a bit in my legs from the deadlifts on monday as the jump squats felt harder than normal. Apart from that i'm happy with that session as i wasn't really feeling in the mood for it but i got it all done anyway.





well i should atleast make the bench, plus a bit of competition is good.

Awesome session man. That chest circuit looks like hard work to me!

[toad1]

monday 29/8/11 bw 99.6

deload week

squat 60x4 100x4 145x4 145x4 145x4
bb bench 40x4 70x4 90x4 90x4 90x4
hang clean 40x4 60x4 60x4 60x4
bb row 60x4 100x4 100x4 100x4
push press 60x4 60x4 60x4 (cleaned and jerk 1st rep)
wg pull ups bwx6,5,4
s/s chin ups bwx6,5,4


Endurance

rower 4x500m roughly 1min rest
1:1.50mins 2:4.45mins 3:7.40mins 4:10.25mins

Bike

2050m in 4mins
1150m in 3mins recovery
2110m in 4mins
110m in 3mins recovery
2230m in 4mins
900m in 3mins recovery
2360m in 4mins
1070m in 3mins recovery
2110m in 4mins
110m in 3mins recovery


still feeling like death from this weekends drinking so i'm happy this week is a deload week, i'm also pretty pleased with my endurance work also means i can have a pretty easy session 2 this week. i'm trying to get to 2.5k in 4mins on the bike but its tough. the rowing fried my forearms and i wasn't really meeting my target times so i stoped after 4 sets of 500m instead of doing the full 6.




Awesome session man. That chest circuit looks like hard work to me!

cheers bud, it's good though, the pump of it is great!! does make benching 80kg for 5-8 reps hard work.

[toad1]

wednesday 31/8/11 bw99.2

jump squat 60x4 70x4 70x4 70x4
clean pull 60x4 60x4 60x4
db row 38x5 38x4 38x4
s/s balistic push ups 4 4 4
dips bwx20 bwx20 bwx20
cable single arm row 16x4 40x4 40x4 40x4

chest circuit
1a CGbench (10secs rest) 50x5 85x5 85x5 85x5 85x5 85x5
1b BB Bench(1min rest) 50x5 85x8 85x6 85x5 85x4 85x3
1c DB flies (2mins rest) n/a 22x10 22x10 22x10 22x10 22x8

deadlifts 70x2 120x2 160x2 200x2 220x3

[toad1]

monday 5/9/11 bw98.9


bench 60x4 80x4 105x4 105x4 105x4 135x4
squat 100x4 130x4 165x4 165x4 165x4
hang clean 40x4 70x4 70x4 70x4
bb row 70x4 105x4 105x4 105x4
push press 50x4 70x4 90x4 90x4 90x54
pull ups bwx4 +5x4 +5x4 +5x4
s/s chins bwx6 +5x5 +5x4
deadlift 120x3 170x3 230x3

bike 15mins steady state cardio about 7k.


i think i'm going to have to stop drinking at the weekend as that was another slightly hungover monday in the gym. got new PRs for my bench and deadlift which i'm happy with, when i was strugling for energy doing the deadlifts but i'm building them back up nicely.

[BobisMighty]

monday 5/9/11 bw98.9


bench 60x4 80x4 105x4 105x4 105x4 135x4
squat 100x4 130x4 165x4 165x4 165x4
hang clean 40x4 70x4 70x4 70x4
bb row 70x4 105x4 105x4 105x4
push press 50x4 70x4 90x4 90x4 90x54
pull ups bwx4 +5x4 +5x4 +5x4
s/s chins bwx6 +5x5 +5x4
deadlift 120x3 170x3 230x3

bike 15mins steady state cardio about 7k.


i think i'm going to have to stop drinking at the weekend as that was another slightly hungover monday in the gym. got new PRs for my bench and deadlift which i'm happy with, when i was strugling for energy doing the deadlifts but i'm building them back up nicely.

that drinking will do you in man! i've been learning that. you can do the one beer, one water trick. or just remember to drink a ton of water right before you go to bed. still, congrats on the prs. you hit some heavy numbers here.

[toad1]

wednesday 7/9/11 bw 98.5

jump squat 40x4 60x4 80x4 80x4 80x4
clean pull 40x4 80x4 90x4 90x4 105x4
clean 80x3 90x2
db row 34x4 56x4 52x4 52x4
s/s balistic push ups 4 4 4 4
standing russian twists barx20 30x20 40x20 40x20
dips bwx4 +10x4 +10x4 +10x4
single arm cable pull 22x4 41x4 63x4 63x4 63x4

1a cgbench 40x5 60x6 85x5 85x5 85x8
1b bbbench 40x5 60x6 85x8 85x6 85x5
1c db flies na na 24x8 24x8


endurance-bike

2370m in 4mins
870m in 3mins
2310m in 4mins
890m in 3mins
2190m in 4mins
870m in 3mins
2100m in 4mins
870m in 3mins
2100m in 4mins
880m in 3mins
2210m in 4mins
1050m in 3mins

The endurance work was tough, wasn't really feeling the chest circuit and i think my legs where still a bit gassed from the deadlifts on monday.


that drinking will do you in man! i've been learning that. you can do the one beer, one water trick. or just remember to drink a ton of water right before you go to bed. still, congrats on the prs. you hit some heavy numbers here.


thanks man, yeh i was happy with the deads. haha i started out doing that but then i got kb'd from a few places doing one beer one water, so i just went to a cheap grimey club and just got mashed on cheap shots. legs are defo feeling the last few days now though.

[JT4Rugby]

[QUOTE=toad1;747257483]wednesday 7/9/11 bw 98.5

jump squat 40x4 60x4 80x4 80x4 80x4
clean pull 40x4 80x4 90x4 90x4 105x4
clean 80x3 90x2
db row 34x4 56x4 52x4 52x4
s/s balistic push ups 4 4 4 4
standing russian twists barx20 30x20 40x20 40x20
dips bwx4 +10x4 +10x4 +10x4
single arm cable pull 22x4 41x4 63x4 63x4 63x4

1a cgbench 40x5 60x6 85x5 85x5 85x8
1b bbbench 40x5 60x6 85x8 85x6 85x5
1c db flies na na 24x8 24x8


endurance-bike

2370m in 4mins
870m in 3mins
2310m in 4mins
890m in 3mins
2190m in 4mins
870m in 3mins
2100m in 4mins
870m in 3mins
2100m in 4mins
880m in 3mins
2210m in 4mins
1050m in 3mins

The endurance work was tough, wasn't really feeling the chest circuit and i think my legs where still a bit gassed from the deadlifts on monday.
QUOTE]
Awesome work as usual man. Sorry I havent been active lately, I have been really busy. How's it going? Nice endurance work mate, I need to incorporate some into my plan.

[BobisMighty]

Nice workout. A lot of power movements there. What didn't you like about the chest circuit? On paper it looks pretty good. Great endurance work as well.

[toad1]

Awesome work as usual man. Sorry I havent been active lately, I have been really busy. How's it going? Nice endurance work mate, I need to incorporate some into my plan.

thanks man! the endurance work is tough, 40mins plus on the bike is a long time, might switch to the rowing machine next week instead of doing 7reps on the bike that's gona be a long ass time. i just wish i was getting enough game time not to need it, i've been on the bench for the last 2 games and i'm benching again on sat.


Nice workout. A lot of power movements there. What didn't you like about the chest circuit? On paper it looks pretty good. Great endurance work as well.

inseason is all about power work for me this year every exercise is power focused and i'm really starting to notice it on the pitch. i usually enjoy the chest circuit i just wasn't feeling it on wed so i ditched it might have been the heavy benching on monday it just felt harder than usual don't really know why.

i normally wouldn't think about doing power and endurance work as an inseason workout but it's what my coach wants me todo and it's going wel.

[JT4Rugby]

thanks man! the endurance work is tough, 40mins plus on the bike is a long time, might switch to the rowing machine next week instead of doing 7reps on the bike that's gona be a long ass time. i just wish i was getting enough game time not to need it, i've been on the bench for the last 2 games and i'm benching again on sat.
I respect you for doing that, throws the stereotype of lazy forwards out the window. I need to work on some conditioning myself, I dont do any expect speed training and club training. Im sure you will be in the lineup soon enough if you keep improving like your doing, good luck.

[toad1]

monday 12/9/11 bw 99.6


squat 70x2 120x4 150x3 170x4 170x4 170x4
bench 60x4 80x4 110x4 110x4 110x4 120x3 140x3
hang clean 40x4 60x4 80x4 80x4 80x4
bb row 80x4 110x4 110x4 110x4
push press 60x4 100x2 60x4 60x4
deads 120x2 170x2 210x2 240x1
db curls 18x12 18x12
ez bar preacher curls 20x12 30x12
pull ups 10 6


what a difference not being hungover makes!! totally smoked the squats and set a new bench PR, the power reps seem to be working well for my bench press. the hang cleans where a bit iffy, form wasn't the greatest and i was pretty much just muscling them out. ran out off steam/got a bit to ambitious with the push press. deadllifts are coming along nicely although i need to force myself not to deadlift next week, need to take a week off from deadlifting and i chucked in some beach weights at the end.



I respect you for doing that, throws the stereotype of lazy forwards out the window. I need to work on some conditioning myself, I dont do any expect speed training and club training. Im sure you will be in the lineup soon enough if you keep improving like your doing, good luck.

thanks man but you have to be fit in our team it's just the way it is and i reckon we're probably one of the fitest teams in the league based on the teams we've played so far. although all the extra fitness work didn't stop me having a mair on saturday and feeling unfit for my 20odd mins, which is daft when i'm cruisng through 2hour gym sessions.

[BobisMighty]

great numbers man! solid squats and congrats on the bench pr. an interesting variation of the hang clean i've started doing is setting up the bar in a power rack, with the bar either right above or just below the knee, and cleaning from there. it really forces you to pop your hips forward to get the bar up. it also doesn't tax your grip as much since you're not holding the bar.

[toad1]

great numbers man! solid squats and congrats on the bench pr. an interesting variation of the hang clean i've started doing is setting up the bar in a power rack, with the bar either right above or just below the knee, and cleaning from there. it really forces you to pop your hips forward to get the bar up. it also doesn't tax your grip as much since you're not holding the bar.

thanks, i think ill give that a try with the hang cleans as i think even going up to 82.5kg next week will be a strugle. i also think i'm probably not using my hips as best as i could when i clean/hang clean so that style might show a weakness at first but if it brings an area up then it will be good.

[toad1]

wednesday 14/9/11 bw 100.5

jump squat 50x4 85x4 85x4 85x4
clean pull 40x4 70x4 95x4 95x4 95x4
db row 28x4 54x4 54x4 54x4
s/s balistic push ups (feet in the air) bwx4 bwx4 bwx4 bwx4
dips bwx12 +25x2 +25x12 +25x9 +25x10
single arm cable pull 22x4 41x4 68x4 68x4 68x4
CG bench 60x5 80x5 90x5 100x5 110x8
flat bbbench 60x30
chin ups bwx6 +10x4 bwx6 bwx8


no endurance work this week, legs where totally fried from last night, we had live scrums and lineouts against one of the local sides followed by 100s it wasn't fun or pretty, i was almost crawling the last 2 100s.

[BobisMighty]

solid workout. nice power work.

[toad1]

monday 19/9/11 bw99.3

WG pull ups bwx8 bwx8 bwx6
squats 70x4 120x4 175x4 175x4 175x4
bench 60x4 80x4 115x4 115x4 115x4 130x1 145x2
hang clean from pins 40x4 60x4 80x4 82x4 82x4
push press 60x4 80x4 100x4 100x4 100x4
bb row 70x4 115x4 115x4 115x4
bb row s/s bb shrugs 110x10
ez precher curls(30 secs rest between sets) 25x8 25x8 25x8 25x8 25x8 25x8 25x5 25x5
standing t-bar twists 15x15 15x15 15x15


squats weren't that great tonight was planing on trying for a new 3rm but i just wasn't feeling it. bench was good got another PR and the 130 felt really light. i could notice the difference doing the hang cleans from the pins, think ill keep them like that for a while. nearly broke my nose with the last set of push press drove the bar into my face on the 2nd last rep, really happy to get a 100 for 3sets of 4 after srtugling with 2reps last week, i think the change in order helped. i tried vince gironda's 8x8 for curls for something different, it was really hard.



solid workout. nice power work.


thanks man, that idea of doing hang cleans from pins worked well.

[toad1]

Friday 23/9/11 bw100.2

Inline BB Bench 60x6 80x6 90x5 100x5 110x2 70x12
DB floor press(3sec hold at bottom) 22x12 36x12 36x8 28x10

Shoulder shocker
A 20kg plate raises 8 8
B db laterial raise 10x8 8x8
C db clean and press 10x8 8x8

DB 'bat wings' 8x12 18x12 18x12 28x12
Chin ups bwx8 bwx8 bwx6
s/s bb curls 30x8 35x8 40x8 50x8
standing french press with plate 15x8 15x12 25x15
french press with bb 45x10 45x10
EZ skullcrushers 30x6 40x6 50x8

Bike 20mins with 6mins tabata in the middle.



i twisted my knee at training on tuesday so i just sorta mucked about and kinda did what i felt like. the shoulder shocker was alot harder than i thought it was going to be. i was shaking alot doing the incline bb as i don't think i've done it since last year and i did the french press because i needed something todo whilst i was waiting for the EZ bar.

[JT4Rugby]

Friday 23/9/11 bw100.2

Inline BB Bench 60x6 80x6 90x5 100x5 110x2 70x12
DB floor press(3sec hold at bottom) 22x12 36x12 36x8 28x10

Shoulder shocker
A 20kg plate raises 8 8
B db laterial raise 10x8 8x8
C db clean and press 10x8 8x8

DB 'bat wings' 8x12 18x12 18x12 28x12
Chin ups bwx8 bwx8 bwx6
s/s bb curls 30x8 35x8 40x8 50x8
standing french press with plate 15x8 15x12 25x15
french press with bb 45x10 45x10
EZ skullcrushers 30x6 40x6 50x8

Bike 20mins with 6mins tabata in the middle.



i twisted my knee at training on tuesday so i just sorta mucked about and kinda did what i felt like. the shoulder shocker was alot harder than i thought it was going to be. i was shaking alot doing the incline bb as i don't think i've done it since last year and i did the french press because i needed something todo whilst i was waiting for the EZ bar. Keep it up man, nice work. How is the rugby going? Exuse my ignorance but what is a french press?

[toad1]

Keep it up man, nice work. How is the rugby going? Exuse my ignorance but what is a french press?

rugby could be going better and being injured doesn't help. a french press is a pretty much a standing skull crusher i'm not sure if that's the correct name but that's what i call t.

[JT4Rugby]

rugby could be going better and being injured doesn't help. a french press is a pretty much a standing skull crusher i'm not sure if that's the correct name but that's what i call t. Hope your injury clears up soon man. Oh okay, I have seen them before but never knew what it was called, it looks tough.

[toad1]

Hope your injury clears up soon man. Oh okay, I have seen them before but never knew what it was called, it looks tough.

thanks dude, but unfortunatley it's bad news on the injury front. i saw the physio tonight and he told me i've torn my minisus so at best it's 4weeks before playing again but it could be 3months only way to tell properly would be to get an MRI and that isnt going to happen. so looks like it's going to be bench and curls for me.............

[BobisMighty]

thanks dude, but unfortunatley it's bad news on the injury front. i saw the physio tonight and he told me i've torn my minisus so at best it's 4weeks before playing again but it could be 3months only way to tell properly would be to get an MRI and that isnt going to happen. so looks like it's going to be bench and curls for me.............that sucks man. sorry to hear that. hope it heals up quick. how come no mri? thought you guys had free healthcare?

[toad1]

that sucks man. sorry to hear that. hope it heals up quick. how come no mri? thought you guys had free healthcare?

free doesn't mean quick or usuable. it could take more than 4weeks to get an MRI so that would be kinda pointless, it's taken me longer to get a physio appointment on the NHS so i duno how long it would take to get an MRI scan.

[BobisMighty]

free doesn't mean quick or usuable. it could take more than 4weeks to get an MRI so that would be kinda pointless, it's taken me longer to get a physio appointment on the NHS so i duno how long it would take to get an MRI scan.ah ok. that makes sense. well maybe you should try to schedule one anyway, just to see what kind of scar tissue buildup there might be. i hear that's what causes it to be a recurring issue.

[toad1]

Tuesday 27/9/11 bw99.7

bb bench 60x6 100x6 100x6 100x6 100x6 100x6 100x6
db flies 12x10 12x10 16x10 16x10 16x10
s/s sit ups 20 20 20 20 20

back circuit
1a WG pull ups (10sec rest) 5 5 5 4 5
1b chin ups (1min rest)8 6 6 6 6 5
1c bb row (2min rest) 70x8 70x8 70x8 80x8 80x8

bike 20sec sprint 10sec jogx14

fitness allready feels like it's droping that was a tough 7mins, i'm going to add atleast 2 extra sprints a session, i'm aimin to be at 15-20mins once i my knee has recovered. i've also decided to start smolov jr for bench as bench is really the only major compound lift i can do and the physio told me i'm going to be out for atleast 3weeks so it fits in nicely, hopefully get my bench over 150.




ah ok. that makes sense. well maybe you should try to schedule one anyway, just to see what kind of scar tissue buildup there might be. i hear that's what causes it to be a recurring issue.

i think ill just take it week by week and see what the physio says. i doubt ill get an MRI but i think it's the 2nd time i've done some major damage to my right knee so an MRI may be usefull.

[BobisMighty]

nice workout. good work on bench. how do you like that back circuit? also, tabata cycling is killer.

be careful if you do smolov jr. i tried my hand at it but i ended up stressing my rotator cuff because i did too much upperbody accessory work.

[toad1]

nice workout. good work on bench. how do you like that back circuit? also, tabata cycling is killer.

be careful if you do smolov jr. i tried my hand at it but i ended up stressing my rotator cuff because i did too much upperbody accessory work.

the back circuit is good, i think i've stolen it before, it's a good way to get 60odd pull/chin ups done in a session.

yeh i think i'm going to keep it very very minimal whilst doing smolov and do no other trap tri chest or delt work apart from light plate raises and r.c work. my wednesday workout will be light leg work as i build my knee back up and then db rowing and bi work on friday with light deads on saturdays

[toad1]

wednesday 27/9/11 bw 99.3

pull ups 4 4 4
bb bench 40x5 80x5 105x5 105x5 105x5 105x5 105x5 105x5 105x5
bb squats 50x6 60x4 70x4 80x4 90x4
s/s lingle leg squats bwx8 bwx4 +10x4 +20x4 +40x4
leg press 90x12 140x12 190x8 220x8 240x20
leg extension double 25x4 45x4 60x4 80x4 100x8
s/s right leg 25x4 45x4 45x4 52x4 55x4
s/s left leg 25x4 45x4 45x4 52x4 55x4

bike 20sec sprint 10sec jogx18


well that was a depressing workout, machines felt almost pointless and my squating is so weak. bench was pretty easy however did feel the need for even a lift off. knee does feel a bit more solid after that though so i supose thats a bonus.

[toad1]

friday 30/9/11 bw99.8

pull ups 6 6
bb bench 50x5 90x4 112x4 112x4 112x4 112x4 112x4 112x4 112x4 112x4
'bat wings' 20x5 20x5 30x5 30x5
db rows 30x30 36x23
bb curls 20x12 40x12 40x12 40x12
chin ups 4 5 8 7 6
deads 40x8 80x8 100x6 110x4 130x3 80x12

bike 10minw (20sec sprint 10sec jog x12)




Those rows where tough that was alot of reps and took alot of energy out of me. the bench was still pretty doable i havn't needed a spot yet which i'm happy with, i might have to do the 10x3's on sunday as i've gota be at my rugby club for 12 2moz and i might not be able to squeeze in a gym session before KO but if i can i will and ill just take a day off monday depending on what time i have physio on monday night, that's also why i did my deadlift work tonight incase i don't get a gym session in sat/sun. i've decided to work on my pathetic grip while my knee recovers.

[toad1]

sunday 2/10/11 bw100.8

pull ups 7 6
bb bench 60x3 100x3 120x3 120x3 120x3 120x3 120x3 120x3 120x3 120x3 120x3 120x3
db flies 18x10 18x10 18x10 18x10 18x10
rope pull downs 11x12 7x12 9x30
s/s pull ups 6 6 4

bike 1min lvl 10 1min lvl 20 x10 (20mins)


That benching was pretty tough. i'm kinda running out of ideas for things todo on the bike to try and keep my cardio up. i get bored after 20mins and i duno if there is much point in doing 40mins+ at a steady pace on the bike. i'm going to see if the physio will let me do some rowing or go on the cross-trainer as i'm going to start getting fatter pretty fast.

[BobisMighty]

Great job with the benching. How pumped does your chest feel? haha. I'm glad your knee is starting to feel a little better. When I had a partial tear of my meniscus, my physio told me to concentrate on strengthening my quads. I used to do light weight, high rep, leg extensions concentrating on squeezing the quads. that was my rehab for it.

have you thought about hitting the heavy bag for cardio in the mean time?

[toad1]

Great job with the benching. How pumped does your chest feel? haha. I'm glad your knee is starting to feel a little better. When I had a partial tear of my meniscus, my physio told me to concentrate on strengthening my quads. I used to do light weight, high rep, leg extensions concentrating on squeezing the quads. that was my rehab for it.

have you thought about hitting the heavy bag for cardio in the mean time?

i havn't thought about boxing and i duno if i'm to keen on finding the boxing gym in my gym but i might give it ago, i've just been looking up local pools as the pool that's part of my gym is the uni pool and it's only open at times i can't really make. i think it was the leg extensions that helped the most the other night but he told me only to leg press this week, so it's something else ill have to ask him this week.

i'm not really getting that much of a chest pump but i am starting to show an imbalance in my pecs and i'm feeling it now. my lower left beck doesn't look as big as the right which could be an issue but i think that's more to do with the other muslces on my left side being that bit stronger with my shoulder issues.......i hope.

[BobisMighty]

yeah swimming would probably be the best. good cardio without impacting your joints too much.

yeah it's probably just an imbalance you're noticing more now because of the volume.

[toad1]

monday 3/10/11 bw 99.5

pull ups 8 8
bb bench 60x6 102x6 102x6 102x6 102x6 102x6 102x6
db flies 26x10 26x10 26x10
s/s sit ups 20 20 20
s/s plate twists 20kg 20 20 20

back circuit
1a WG pull ups 6 6 6 4 5(10sec rest)
1b chin ups 7 4 5 5 4(1min rest)
1c bb row 90x8 90x8 90x6 90x8 90x8

deadlifts 70x5 110x5 135x4 160x4 170x3 190x8


bike

seated level 10 30secs standing 20 30sec for 10mins
25mins varied level every 2mins total distance 15.87k


my grip was the main problem with the back circuit. so i decided to do some deadlifts to work on it some more. i only used straps for the 190x8 which i think is a new PR ill have to double check but i don't have an 8 rep max in my maxes spreadsheet so it could be. either way i'm pretty happy with that esp with my injured knee and if i've set a PR with a sore knee then even better. i think the bench felt harder than last week but i think that's just because i was benching yesterday and it still wasn't to hard, elbows are starting to feel it a bit now thought, ill have to add in some more light pulldowns on wednesday.

update: shifted through this journal, looks like i've pulled 190 for 12, it was 8+4 so i guess 9 would have been a new PR


yeah swimming would probably be the best. good cardio without impacting your joints too much.

yeah it's probably just an imbalance you're noticing more now because of the volume.

i should be able to try running next tuesday if my knee keeps recovering at the rate it has been so one more week of just bike won't be that bad i can also now go on the rowing machine. i tired the cross-trainer tonight and it was still a bit to sore. i mostly just have to wait for the sweling to go down.

[toad1]

wednesday 5/10/11 bw99.3

pull ups 10 10
bb bench 60x5 80x4 110x5 110x5 110x5 110x5 110x5 110x5 110x5

bb squats 40x10 60x10 80x10 100x20 110x5 120x10 130x5 140x5 150x5 100x10 100x10 100x10 100x10

rope pushdowns 11x30 11x30 11x30

single leg leg press 90x8 90x8 90x8
s/s leg press 90x8 140x20 180x20

leg extension:
two legs 32x8 59x8 45x8 45x8
right 32 x8 59x8 45x8 45x8
left 32x8 59x8 45x8 45x8


i'm happy with all that, knee is still a fair bit away and i reckon there's alot more in my legs than that.

[toad1]

Friday 7/10/11 bw99.4

pull ups 12 8
bench 40x4 80x4 100x4 117x4 117x4 117x4 117x4 117x4 117x4 117x4 117x4

'bat wings' 30x5 30x5 34x5 34x5
db rows 40x25 40x30

chins 6 6 6 6
s/s bb curls 45x8 45x8 45x8 45x8

bike 5k 11.42
cross-trainer 20mins 3.1k


really happy with that. i've no idea how i managed to do the 7th and 8th set of bench press as the 5th and 6th where real grinders but the last two sets just flew up. the cardio was pretty much a waste of life the only good thing bout it was i'm now able to use the cross-trainer which was to sore on monday. the db rows where brutal again and i really strugled with that super set at the end felt as i felt bust.

[toad1]

saturday 8/10/11

pull ups 5 5
bb bench 60x6 80x2 100x3 110x3 125x3 125x3 125x3 125x3 125x3 125x3 125x3 125x3 125x3 125x3
deads 70x5 120x4 140x6 160x4 180x3 200x1 200x6
rope pull downs 11x30 11x30

med ball circuit. 9kg
(spead eagle sit upsx20 s/s twists x20 s/s toe touches x20) x2



delighted with that finally got 200x1 with no straps or belt, hands are ripped to feck now tho.

[BobisMighty]

Great benching! How's your rotator cuff feeling?
Glad to see your knees are improving. and congrats on hitting 200kg dead with no straps.

[toad1]

monday 10/10/11 bw 100.8

pull ups 6 8 5
bb bench 60x6 80x6 105x6 105x6 105x6 105x6 105x6 105x6
db flies 16x10 16x10 22x10 22x10

pull ups 5 5 5
s/s chins 5 5 5

bb row 40x6 80x6 100x6 100x6 110x5 110x6 110x6 120x5

hang clean 40x5 50x5 60x5
clean 60x2 70x2 80x2 90x2 95x1
clean pull 80x3 100x2

Tredmil 2.1k in 15mins.


I forgot how much i hate hungover gym sessions, was out for a mates birthday on sat and it was pretty out of control, not drinking for the last 4weeks didn't really help either. Benching was good, the pull/chin ups and bb row where tough on my hands as i was just ripping caluses on caluses but 120 with no straps is good, i'm really trying to work my grip now and it's slowly starting to pay off. the other stuff including the run was probably not a good idea, i'm happy enough to have been able to do it but i think i would have been better not trying to push my knee.




Great benching! How's your rotator cuff feeling?
Glad to see your knees are improving. and congrats on hitting 200kg dead with no straps.

thanks man, i'm proper stoaked with that deadlift even more so considering how my knee is. my shoulders are feeling great that day i had the niggle on it, i just worked through it and the pain went away. i am doing alot of r.c work though that i'm not righting down. i pretty much do 5-10 r.c rotations, 5-10 front raises and 5-10 side raises every set of bench with a 1kg plate and it seems to be working. i think taking 5kg of my max was a really good idea when i worked out my percentages that way it has allowed me to add 5kg a week with ease.

[toad1]

wednesday 12/10/11 bw 100

pull ups 5 6 5
bb bench 60x5 80x2 100x5 1125x5 112x5 112x5 112x5 112x5 112x5 112x5
RDLs 40x8 80x6 100x6 120x6 140x6 150x8
Deads 150x3 190x3 210x4 230x2
Good mornings 40x15 40x15

Bike 20sec sprint 10sec jog x36


feeling pretty beat after that. wriggled out a few reps on the bench press, i forgot that the t-shirt i had on slips around on the bench. i'm never sure if i do RDLs properly and i just randomly decided todo some deadlifts, knee stoped me gettin a 3rd rep at 230. fitness work was tough.

[BobisMighty]

solid benching. and good job hitting 230x2 on deadlift. was that without straps?

[toad1]

solid benching. and good job hitting 230x2 on deadlift. was that without straps?

thanks the benching is starting to get tough, i can't wait to test again after i deload. i used straps, hands are still wrecked from sat/mon. i'm 'wraping' my hand to bench, i've got what is pretty much a whole on my left hand and the same on my ring finger on my right hand.

[BobisMighty]

thanks the benching is starting to get tough, i can't wait to test again after i deload. i used straps, hands are still wrecked from sat/mon. i'm 'wraping' my hand to bench, i've got what is pretty much a whole on my left hand and the same on my ring finger on my right hand.ah ok. how did that happen to your hand? did it get raked or something?

[toad1]

ah ok. how did that happen to your hand? did it get raked or something?

basically ripped callus on ripped callus. i've got really bad grip strength so when i dead anything over 170 whatever hand is pronated it just rips open.

[BobisMighty]

basically ripped callus on ripped callus. i've got really bad grip strength so when i dead anything over 170 whatever hand is pronated it just rips open.ah that sucks. this may sound weird, but you might want to start filing down the calluses and using lotion at night, to avoid that from happening all the time.

[toad1]

ah that sucks. this may sound weird, but you might want to start filing down the calluses and using lotion at night, to avoid that from happening all the time.

you sir are a genious, i've got one of those pumice stones lying around i'm gona try that.

[BobisMighty]

you sir are a genious, i've got one of those pumice stones lying around i'm gona try that.haha i try. i try to hit my hands and feet about once a week to keep the ripping to a minimum. keeps the blisters aways. i don't know if they sell ped eggs over by you, but they are great. kind of like a cheese grater for humans, which is an awful image i know.

[toad1]

friday 14/10/11 bw 100.8

pull ups 15 8
bb bench 20x30 60x4 100x4 120x4 120x4 120x4 120x4 120x4 120x4 120x4 120x4 150x2

'bat wings' 30x5 30x5 30x5 30x5
db row 44x18 44x25

chins 5 +5x5 +10x5 +15x5 +20x3 9
bb curls 20x15 40x5 50x4 60x5 40x15

rope pulldowns 11.5x30 11.5x30 11.5x30

tred 15mins 2.4k


Bench felt so easy tonight duno why so i just had to go for a new max and got one super stoaked with finally getting 150 and i did it with ease. i've been wanting to bench 150 for ages now. nearly puked doing those rows but they do feel great to do. don't really know why i did my curls like that just kinda wanted to see if i could. Also running felt so much easier tonight so i'm pretty happy with that aswell. just gota get tmorow out the way and ill be finished smolov a very happy boy, thats atleast a 5kg gain in 3weeks and that double was alot smoother than my double at 145.

[BobisMighty]

Great job benching! Looks like your body enjoys smolov jr very much.

[toad1]

Great job benching! Looks like your body enjoys smolov jr very much.

thanks dude. yeh i seem to have responded well to it, i've done better with my bench in the 3weeks of smolov than i did when i ran 2 cycles of 5/3/1......well that's what it looks like i was doing after i had my pre-season testing and the start of my inseason work. i also think the fact i'm resting 3days a week and don't have a game, instead of 2 days off and a game has made a big difference as well. need to work out why it worked and learn from it.

i've also just read some of the morning papers online, looks like moray low is playing agaisnt us 2moz, how i wish i was fit.

[BobisMighty]

thanks dude. yeh i seem to have responded well to it, i've done better with my bench in the 3weeks of smolov than i did when i ran 2 cycles of 5/3/1......well that's what it looks like i was doing after i had my pre-season testing and the start of my inseason work. i also think the fact i'm resting 3days a week and don't have a game, instead of 2 days off and a game has made a big difference as well. need to work out why it worked and learn from it.

i've also just read some of the morning papers online, looks like moray low is playing agaisnt us 2moz, how i wish i was fit.one of the critiques i keep hearing about 5/3/1 is that it's pretty awful for bench. when i go back to 5/3/1, i'm going to swap out the benching rep scheme for something else. the extra rest probably helps a bit as well. no game probably helps a bit right now, since rugby pretty much kills your body haha.

oh wow moray low? are you guys are playing the glasgow warriors?

[toad1]

saturday 15/10/11 bw 100

pull ups 6 6
bb bench 60x6 100x3 110x3 127x3 127x3 127x3 127x3 130x6 100x10
deads 60x8 100x8 150x5 190x3 230x2
clean to press 60x5 60x5 60x5 70x3 70x3
push press 80x1 90x1 100x1


i've really got to train alot smarter than that, all in all that was a stupid session. i cudn't really unrack the 127 myself when i was benching so i just sacked it and decided to see how many reps i could get at 130, i'm happy enough with 6. 3 heavy deadlift sessions in a week probably not that good an idea either was hoping id have more than 230 in me but i didn't. probably deload and condition next week and i think ill show face a rugby training get some running in my legs.




one of the critiques i keep hearing about 5/3/1 is that it's pretty awful for bench. when i go back to 5/3/1, i'm going to swap out the benching rep scheme for something else. the extra rest probably helps a bit as well. no game probably helps a bit right now, since rugby pretty much kills your body haha.

oh wow moray low? are you guys are playing the glasgow warriors?

haha, naw he was playing for scott's team aberdeen. all the pro's are 'drafted' to a club side in prem1 so that if they need game time or whatever they can get it at club level. i thought he was distinctly average if i'm honest but i supose the guy hasn't played in months.

i havn't thought about what i'm going to do next gym wise, ill probably just do what i feel like till christmas. i'm not going to go back to a power dominant program, i far prefer max strength work.

[BobisMighty]

Wow, yeah deadlifting 3 times in one week seems pretty brutal to me. But kudos on hitting it heavy every time! Great benching as well. That makes sense about the pros being on a club side as well. How did you guys do?

I don't know if this helps, but I saw this article on some good knee rehab exercises. might be worth a look.
http://www.t-nation.com/free_online_article/most_recent/straightforward_knee_rehab

[toad1]

monday 17/10/11 bw 101.3

pull ups 10 10
squats 50x5* 90x3* 120x3 140x3 160x3 170x3 175x3 180x3 190x3 100x8
bb bench 60x3 105x3 105x3 105x3
bb row 60x6 80x6 90x6 90x6 90x6
clean to mill press 45x10 45x10 45x10 45x10 45x10 (one clean)

rower 100m sprints 15sec rest x10

*i'm not sure how heavy that bar was for the 1st 2sets so i had 50 and 90kg on the bar.


it's good to be squating heavy again, strength wise in my legs it felt pretty easy, but my knee isn't good. sprinting and running was a no after that and the rowing machine wasn't exactly pleasant. might have to start getting my diet in check as well.





Wow, yeah deadlifting 3 times in one week seems pretty brutal to me. But kudos on hitting it heavy every time! Great benching as well. That makes sense about the pros being on a club side as well. How did you guys do?

I don't know if this helps, but I saw this article on some good knee rehab exercises. might be worth a look.
http://www.t-nation.com/free_online_article/most_recent/straightforward_knee_rehab

thanks i've allready read that one, i found one on squating flexiblity which was a bit better and the ankle streches from that are really working me knee. we didn't do to well, i think it was one of those games that either team could have won and we just sorta have that losing feeling so we couldn't edge it out. i really wana get back an play but i don't think ill even be able to compete for a 1st team place till next year. this weekend is out.

[BobisMighty]

monday 17/10/11 bw 101.3

pull ups 10 10
squats 50x5* 90x3* 120x3 140x3 160x3 170x3 175x3 180x3 190x3 100x8
bb bench 60x3 105x3 105x3 105x3
bb row 60x6 80x6 90x6 90x6 90x6
clean to mill press 45x10 45x10 45x10 45x10 45x10 (one clean)

rower 100m sprints 15sec rest x10

*i'm not sure how heavy that bar was for the 1st 2sets so i had 50 and 90kg on the bar.


it's good to be squating heavy again, strength wise in my legs it felt pretty easy, but my knee isn't good. sprinting and running was a no after that and the rowing machine wasn't exactly pleasant. might have to start getting my diet in check as well.






thanks i've allready read that one, i found one on squating flexiblity which was a bit better and the ankle streches from that are really working me knee. we didn't do to well, i think it was one of those games that either team could have won and we just sorta have that losing feeling so we couldn't edge it out. i really wana get back an play but i don't think ill even be able to compete for a 1st team place till next year. this weekend is out.ooh, could you send me the one on squatting flexibility? that sounds interesting. glad to see you squatting heavy. have you thought about front squats at all? I know they're awkward but supposed to be better on the knees. We had a game like that a few weeks ago. those are always tough. have you been icing your knee at all after your workouts?

[toad1]

ooh, could you send me the one on squatting flexibility? that sounds interesting. glad to see you squatting heavy. have you thought about front squats at all? I know they're awkward but supposed to be better on the knees. We had a game like that a few weeks ago. those are always tough. have you been icing your knee at all after your workouts?

http://www.t-nation.com/free_online_article/most_recent/squat_like_you_mean_it_tips_for_a_deeper_squat , i think it was this one if not just search squating that's what i did and i came across it.

front squats casue me the most pain, i couldn't even handle the bar last week. i actually stoped icing it after the 2nd day of doing it.

[BobisMighty]

http://www.t-nation.com/free_online_article/most_recent/squat_like_you_mean_it_tips_for_a_deeper_squat , i think it was this one if not just search squating that's what i did and i came across it.

front squats casue me the most pain, i couldn't even handle the bar last week. i actually stoped icing it after the 2nd day of doing it.thanks for the article. i'm surprised the front squats would be more painful. does your knee swell up after you lift or run?

[toad1]

thanks for the article. i'm surprised the front squats would be more painful. does your knee swell up after you lift or run?

the increased ROM with front squats seems to really hit the part of my knee thats sore, so i've just been avoiding them. it's still swolen so it must do, apart from the first week i've done something on it every other day so i guess i'm not really resting it that much.

[toad1]

wednesday 19/10/11 bw100.5

pull ups 11 8
bb bench 60x6 105x1 105x1 105x1

'bat wings' 30x5 30x5 30x5 30x5 30x5
db row 50x20 50x20

hang clean to press 50x10 50x10 50x10 50x10 50x10(one clean)

box squats 50x5 90x3 130x12 160x5 180x5 200x6 220x8(box+25,25,20) 130x5 160x8(box +25,25)
leg press 140x20 140x20 190x20 190x20
GHR 5 5 +5x5 +5x5 +10x6 d/s 5 +15x5 d/s 5


hammies are absolutely fried after that, i think i've finally got found out how to do GHRs properly.

saw the physio today, i didn't get the best news i'm out for atleast another 2weeks and it's looking like ill need an opp now. he told me not to do full squats anymore, hence the box squats. the 1st set where pretty high prob about 100-110 degrees at my knee and the 2nd set was prob about 95 degress, so time for me to become the 1/4 & 1/2 squat king again. i've also forgoten how heavy 220 feels on my back. ill probably just focus on GHRs as my main leg work now, work on really bringing my hamstrings up, then doing box squats.

[BobisMighty]

looks like a solid workout all around! lots of volume with the rows and the presses. that's a shame about your knees and you needing an operation.

[toad1]

Friday 21/10/11 101.1

pull ups 5 5 +5x3 +10x3 +12.5x3 +15x2 +20x2 5 +20x3 10
T-bar row * 40x8 90x5 110x5 110x5 120x5 120x6 90x10
clean to press 52.5x10 52.5x10 52.5x10 52.5x10 52.5x10 62.5x5 72.5x6
bb curls 20x6 40x6 45x6 50x5 52.5x6
single arm cable curls 13.5x8 22.5x8 32x8 20x10

9kg med ball circuit x2
(spread eagle sit upsx 25, twists x30 , toe touchesx20)
'stir the pot' 10each way x2


Also did a bit of standing, rocking squats and other stuff on a bosu ball for 5mins or so.




looks like a solid workout all around! lots of volume with the rows and the presses. that's a shame about your knees and you needing an operation.


thanks man, i just gota hope i can get it if i defo need it.

[toad1]

monday 24/10/11 bw 101.1

pull ups 15 8
bb bench 20x30 60x6 100x5 120x3 120x3 140x2 155x2 152.5x1 130x5 100x12
bb row 30x6 60x5 80x5 100x5 100x5
db bench 20x20 26x10 32x10 32x10 42x6 42x5
bb shrugs 70x12 110x12 150x12 150x12 170x12

tred 1k in 6mins.


cardio is in the bin, happy with the rest.

[BobisMighty]

nice weight pullup work. i think i should probably give that a try. also nice t-bar rows, and lots of volume on that clean and press. do you find that doing those bosu ball poses help at all?

also solid benching today!

[toad1]

nice weight pullup work. i think i should probably give that a try. also nice t-bar rows, and lots of volume on that clean and press. do you find that doing those bosu ball poses help at all?

also solid benching today!

thanks, the hardest thing with the pull ups was in my head. as for the bosu ball stuff i have no idea but it's a decent enough core workout. smolov seems to have worked really well for my bench and in general, i reckon thats 10kg on my bench and about 1kg in 'muscle in 4weeks, i'm thinking about running it again next week.

[BobisMighty]

thanks, the hardest thing with the pull ups was in my head. as for the bosu ball stuff i have no idea but it's a decent enough core workout. smolov seems to have worked really well for my bench and in general, i reckon thats 10kg on my bench and about 1kg in 'muscle in 4weeks, i'm thinking about running it again next week.i've been interested by the bosu stuff, but it gets made fun of a lot by the more hardcore lifters on this site, so it's always turned me off haha.

yeah i'd love to try it again in the off-season and do it right. see if my RC can survive it this time. A guy on my team is going to run it for bench and squat on alternating days in the off-season.

[toad1]

i've been interested by the bosu stuff, but it gets made fun of a lot by the more hardcore lifters on this site, so it's always turned me off haha.

yeah i'd love to try it again in the off-season and do it right. see if my RC can survive it this time. A guy on my team is going to run it for bench and squat on alternating days in the off-season.

yeh i do/did alot of light r.c work with it and now my shoulders havn't felt better i think that combined with all the pull ups has helped alot. i duno about running it for bench and squats at the same time he'd need to eat and sleep loads my average friday night feed was well over 2k cals.

i like the bosu stuff, how effective it is for my knee i don't know but i can't think of anything else that will help to work stabilise it like that and you should try doing a few squats and other things on it, like i said its good for your core.

[toad1]

tuesday 25/10/11

tred 2.5k in 15mins

bb complex 60x10x3
(deadlift, row, hang clean, push press squat)
thick bar WG pull ups 12 10 4 10
snatch 20x1 20x1 30x5 30x2 40x2 50x2 60x1

bike-endurance

2250m in 4mins 1090m in 3mins
2310m in 4mins 1130m in 3mins
2280m in 4mins 1310m in 3mins
2080m in 4mins 850m in 3mins
2200m in 4mins 850m in 3mins
2090m in 4mins
2020m in 4mins 880m in 3mins
1990m in 4mina 910m in 3mins
2050m in 4mins 980m in 3mins
2110m in 4mins 900m in 3mins
2060m in 4mins

total distance 35040m in 80mins.



decided after last night'shorrid attempt at cardio i better do some today. i'm never doing that again i don't quite see the point on sitting on a bike for 80mins, it's just stupid but i thought id give one my endurance drills a go for 80mins my ass is so numb right now it's unbelievable.

[toad1]

thursday 27/10/11 bw 100.1

box squats (25+25) 60x6 100x6 140x6 180x5 200x6 200x6 210x5 225x5 140x12
push press 20x5 40x3 60x3 80x3 100x3 105x1
mill press 60x15
GHRs 5 +5x5 +10x5 +15x5d/s5 +20x5d/s5 +20x5d/sx5 +20x5d/sx5
hanging knee raises 6 10 10 leg raise x5
leg press 140x20 190x20 230x20 230x20
pull ups 12 12 12


Yay leg day is coming back. Glute hams where awesome, really hard. Knee wasn't quite right for the push press or leg press, i was all over the place with that 105, i should probably stick to mill press if i'm doing shoulders.

[BobisMighty]

Strong box squats man! Glad to see the knee holding up. impressed by the 105 pushpress. that's pretty heavy.

[toad1]

Friday 28/10/11 100.4

db bench 18x15 26x6 26x6 38x5 44x5 50x4 54x3
bb bench 60x12 100x12 100x8 100x6
chin ups 5 +5x4 +10x4 +20x4 +25x3 +30x3 +15x6
db 'bat wings' 30x5 30x5 30x5 30x5
s/s db curls 14x8 14x8 14x8 14x8
db row 54x12 54x15 32x20
dips 12 +15x8 +15x8 +15x8

i would have liked more time to do that but i had to rush it a bit as i was late getting to the gym tonight but still a pretty good work out.
Those 54s are really awkward to move, kept losing my grip when i was trying to get them up took me 4 goes to get them to my knees, also the imbalances are starting to show with the heavier wieghts now, right is stronger at pushing but my left arm is stronger.



Strong box squats man! Glad to see the knee holding up. impressed by the 105 pushpress. that's pretty heavy.

thanks bob, tbh i'm a bit dissapointed with that pp but there's not much else i can do if i can't drive with my knee, its the same with my deads now aswell

[toad1]

monday 31/10/11 bw 100.6

inverted row 12 12
bb bench 50x7 80x6 105x6 105x6 105x6 105x6 105x6 105x6
db flies 22x10 22x10 30x10 30x8
bb row 60x6 80x6 100x6 110x6 120x6 130x6 105x6 105x6 140x4
pull ups 8 8 8 8


tonight was just about getting it done, started smolov jr again.

[toad1]

wednesday 2/11/10 bw 100

pull ups 16 10
bb bench 20x20 60x5 80x5 100x5 112x5 112x5 112x5 122x5 112x5 112x5 112x5
deadlifts 60x6 100x6 130x6 150x3 180x2 202x2 210x1 215x1 220x1 220x4(straps)
rope pull downs 11.5x30 11.5x30 11.5x30

10mins tred.


kept it simple tonight as i only had 2hrs sleep last night, so i can't quite believe i hit 5 deadlift PRs and put 20kgs on my raw(no straps or belt) deadlift. bench was kinda a strugle but i got it done in the end.

physio pretty much ruled me out for the season (if not longer) tonight as well, i can't play again untill i get an opp on my knee, he also told me not to squat anymore.

[BobisMighty]

congrats on the deadlift prs. surprising since you had little sleep. must have been really pushing yourself. shame about getting ruled out for the season, but recovery comes first. hopefully the op gets done soon and done well, and you can be back on the pitch.

[toad1]

congrats on the deadlift prs. surprising since you had little sleep. must have been really pushing yourself. shame about getting ruled out for the season, but recovery comes first. hopefully the op gets done soon and done well, and you can be back on the pitch.


thanks, it's defo going to be the season now, i went and saw my gp today and i'm going to have to wait 3months just for a referal, i don't think i was convincing enough about how much i need my knee.....have to keep postive i guess, and just see it as a really long off-season.

there was a good vibe in the gym last night, there where two other guys lifting heavy and going for it at the same time as me and i guess that edged me on a bit more. that and also being pissed off that my season is over was slowly starting to sink in.

[toad1]

friday 4/11/11 bw 100.5

WG pull ups 20 12
bb bench 20x20 60x4 80x4 100x4 120x4 120x4 120x4 120x4 120x4 120x4 120x4 120x4
bat wings 30x6 30x6 30x6 30x6
s/s db curls 16x8 16x8 16x8 16x8
db row 30x12 60x8 60x10 40x20
chin ups 8 +10x6 +10x7 +10x8 +10x7
pull ups 18 10


bench never really got going, hands are fooked, back feels ace!!

[BobisMighty]

seems like a decent amount of volume for bench to me. everything else looks good as well.

[toad1]

saturday 5/11/11 100.2

wg pull ups 12 12
bb bench 20x12 60x3 80x3 110x3 127x3 127x3 127x3 127x3 127x3 127x3 127x3 127xx3 127x3 127x3
GHR 8 +10x6 +15x6 +20x6 d/s 5 +25x2 d/s +15x3 20

bike 20sec sprint 10sec jog x10.


Great workout, simple and very effective, smoked the bench unlike last night didn't need a lift off or a spot for a single rep really happy with that.




seems like a decent amount of volume for bench to me. everything else looks good as well.

thanks man, my form was messy and most of the reps where grinders.

[toad1]

sunday 6/11/11

40kg squat tabata 5mins.

db shoulder circuit 7.5kg 3x3
(front raise, side raise, press, hammer curl)


my brother bought some wieghts yesterday so i thought i muck around with them.........that was brutal.

[JT4Rugby]

sunday 6/11/11

40kg squat tabata 5mins.

db shoulder circuit 7.5kg 3x3
(front raise, side raise, press, hammer curl)


my brother bought some wieghts yesterday so i thought i muck around with them.........that was brutal.

Tabata= Hell. Although I wish I was doing at the moment. Sorry I havent been following recently, I have been injuried therefore I havent been on here much. Good news is im back and I will be following once again. Hows it going mate?

[toad1]

Tabata= Hell. Although I wish I was doing at the moment. Sorry I havent been following recently, I have been injuried therefore I havent been on here much. Good news is im back and I will be following once again. Hows it going mate?

i've injured my knee so i've been out of rugby for the last 2months and it's looking like i wont be back untill next season, gota wait on getting an opp on the nhs which will take ages and i'm also not suposed to squat, run or do any form of loading on my knee untill it's recovered but there's no way i'm doing that casue it could be well over a year depending on how things go with waiting lists and all that. how's things with you

[BobisMighty]

nice benching on saturday! how did those tabata squats feels? surprised to see you do them after your physio visit.

[JT4Rugby]

i've injured my knee so i've been out of rugby for the last 2months and it's looking like i wont be back untill next season, gota wait on getting an opp on the nhs which will take ages and i'm also not suposed to squat, run or do any form of loading on my knee untill it's recovered but there's no way i'm doing that casue it could be well over a year depending on how things go with waiting lists and all that. how's things with you F**k!! Sorry to hear that mate, must be horrible. I wish you all the best in your recovery. What have you done exactly? You know alot more than me but im not sure you should be squating. How about finding a few easier exercises on the knee? Things are going okay.. got injuried a few weeks back but im training and playing again now, seems to be going well but I dont want to moan about my pathetic one when you have a serious injury.

[toad1]

nice benching on saturday! how did those tabata squats feels? surprised to see you do them after your physio visit.

it was brutal but i was bored and wanted a quick workout. maybe i shouldn't have done them but it didn't hurt anymore that what i'm 'allowed' to do.

[toad1]

F**k!! Sorry to hear that mate, must be horrible. I wish you all the best in your recovery. What have you done exactly? You know alot more than me but im not sure you should be squating. How about finding a few easier exercises on the knee? Things are going okay.. got injuried a few weeks back but im training and playing again now, seems to be going well but I dont want to moan about my pathetic one when you have a serious injury.

i've torn my miniscus (cartilidge), yeh i'm not meant to be squating but it doesn't hurt anymore than anything else i do. it's not really that serious an injury it's just the waiting times. if i cud get an opp tomorow id be back in 5weeks but because even just getting a referal is 3months it's going to take ages. my brother had a similar knee injury and he's been out for over 18months, his current physio reckoned if he had private medical care he woulda been out 6-9months max.

[toad1]

monday 7/11/11 bw 101

wg pull ups 15 +10x7 +10x6
bb bench 20x20 60x6 80x6 100x6 110x6 110x6 110x6 110x6 110x6 110x6
db flies 16x10 16x10 16x10 16x10
s/s clap push ups 4 4 4 4
bb row 60x6 80x6 100x6 120x3 120x3 130x4 145x3 150x3 155x3 140x5 120x8 100x17

rower 20 sec sprint 10sec rest x10
bike 30sec sprint 30sec jogx10



never really got into it tonight which was probably expected seing as i had a really good session saturday, so i'm actually pretty happy with all that. knee definatley didn't like yesterday.

[BobisMighty]

Strong bench and rows man! Looks like you back is pretty balance haha. not good that your knee isn't too happy. I assume you're wearing a brace on it?

[toad1]

Strong bench and rows man! Looks like you back is pretty balance haha. not good that your knee isn't too happy. I assume you're wearing a brace on it?

haha, naw no stone cold action for me just yet, the injury it's self isnt that bad, i just have fluid and a limited range of motion in my knee, which a clean up would fix easily.

thanks, but it's all just numbers really saw a dude bench 180x4 on friday night. actually seing lifts makes them so much more impressive.

[toad1]

wednesday 8/11/11 bw 101

WG pull ups 16 +10x5 +10x6
bb bench 20x20 60x5 100x5 110x5 117x5 117x5 117x5 117x5 117x5 117x5 117x5
GHR 5 +5x5 +15x5 +20x5 +20x5 +25x5 +15x10
Good Mornings 20x5 40x3 60x3 80x3 90x3 95x3 60x15
pull ups WG 5 5 5 HG 5 5 5 NG 5 5 5 WG 8 8 chin ups 7 7
leg extension 52x12 80x12 80x12 100x12 114x12 119x12 95x12

rower 30sec sprint 10 sec rest x8


tough session tonight. i never really know if i'm doing good mornings or RDLs properly as i never really feel like i'm working anything. also thought it would be a fun idea todo 100+ pull ups.

[toad1]

friday 11/11/11 bw 100.8

wg pull ups 7 7
bb bench 20x20 60x4 80x4 100x4 125x4 125x4 125x4 125x4 125x4 125x4 125x4 125x4
bat wings 30x8 30x8 30x5 30x5
s/s db curls 18x8 18x8 18x8 18x8
db row 60x12 60x9/15 40x15
chins 3 +10x3 +20x3 +30x2 +30x3 +35x1 +40x1 +20x6
power cleans 60x1 60x2 40x4 60x1 70x1 80x2 85x1 95x1 102x0(clean pull)
hanging leg raises 7 7 7


loved that great, session.

pull ups feel like a different exercise when i pull my chest to the bar instead of just getting my head over, not to sure how to describe this but i did the 3rd set of rows with the 'bottom' of the db 'up' instead of my usual and having the bottom of the db 'down'

[toad1]

saturday 12/11/11 bw 100.3

wg pull ups 8 6
bb bench 20x20 60x3 80x3 100x3 115x3 132x3 132x3 132x3 132x3 132x3 132x3 100x12
rope pull downs 11.5x30 11.5x30
deadlift 60x8 100x8 150x2 190x1 210x1 235x1 242x1 255x1



bench was poor, was really feeling it in the elbows. deads where awesom new PR with a bad knee, ace!

[BobisMighty]

congrats on the deadlift pr! heavy stuff man! also good benching as usual.

[toad1]

monday 14/11/11 bw 101.5

pull ups 10 9
bb bench 20x20 60x6 80x6 100x6 112x6 112x6 112x6 112x6 112x6 112x6
db flies 20x10 20x10 20x10 20x10
bb row 60x12 100x8 120x8 104x12 104x12 109x10 109x10
dips 15 15 +5x15

bike 20sec sprint 10sec jog x20, 10mins at 90+rpm total distance 10k

cable 'handle' pull downs 9x40 9x40 9x40


couldn't really be botherd with the benching tonight, i think this week might be a strugle i'm really starting to feel it in my elbows and joints if i can get the friday workout done i might skip the sat or if i only get a couple sets done, then i won't be to down about it. knee was also pretty sore tonight, guess i over did it with the deadlifts on sat.



congrats on the deadlift pr! heavy stuff man! also good benching as usual.

thanks dude, then benching is getting really tough, really feeling it on my joints and i'm now regretting that deadlifting knee is in bits, but i do like to learn the hard way. could be a week off next week as i can't really switch to doing just legs or alot of cardio.

[toad1]

wednesday 16/11/11 bw 101.5

pull ups 8 8
bb bench 20x20 60x5 80x5 100x5 120x5 120x5 120x5 120x5 120x5 120x5 120x5
db flies 22x10 22x10 22x10 22x10
bb row 60x8 100x8 110x10 110x12 110x11 110x12 110x12
GHR 10 10 +5x10 +10x10 +15x6 d/s 6

8kg med ball spread eagle sit ups 20 20 20 20 20
s/s med ball twists 20 20 20 20 20

cable woodchoop 16x10 22.5x10 32x10 32x10 32x10
s/s pull ups 0 0 10 10 10


knee is getting pretty sore again, so i decided it would be best to limit the leg work tonight and ill also be happy when i'm done with smolov bench is becoming a grind. i've been neglecting my core recently so i'm going to start doing more core work and i need to come up with some new ideas for conditioning and keeping my cardio up.

[BobisMighty]

Strong benching. Shame your knee is bugging you. If your elbows are bothering you, you might want to try light weight high rep tricep pulldowns. I know some people use bands for pulldowns to alleviate elbow pain. For conditioning, you could always try tabata medicine ball slams, or something like that. or maybe some sandbag power clean and throws if you can do that.