BobisMighty's Rugby Training Log [Archive]

BobisMighty

06-27-2010, 09:04 PM

Serious training starts tomorrow. I'm going to log it all here. This is more to keep my own feet to the fire than anything else. I'll be doing a westside style program utilizing Max Effort and Dynamic Effort days. I will, however, be using a 5/3/1 periodization for my max effort lifts (Squat, Deadlift, Bench). The deadlifts will be done more as speed pulls up to a max on ME days and up to 80% on DE days. However, the percentages will be based off of a training max just as my squat will be. I've benefited more from a 5/3/1 periodization than just from working up to max singles.

redstriped

06-27-2010, 10:37 PM

Nice really interested in seeing your conditioning, agility, and speed work. Sub'd

BobisMighty

06-28-2010, 12:59 PM

My current training maxes are as follows:
Squat: 353
Bench:250
Deadlift:425

I haven't been doing military press so much as I have been doing push presses and dumbbell overhead presses.

BobisMighty

06-28-2010, 06:16 PM

definitely didnt get enough calories before training today. Big mistake. luckily I made my lifts.

Dynamic Warm-up
5 minutes of jump rope
TKE 1x20 each leg
Low Bar Squat 135x5 230x5 265x5 295x5
Speed pulls (180lbs of band tension at the top. Used Average Short Bands):
135x5 185x3 225x1x8
Box jumps 5x4
Glute-Ham raise bodyweight4x8
Banded hip abductors (Monster Mini short band)1x20
Banded sidesteps (Light short band) 3x10 each side

Did sprints right after at a local football field
dynamic warm-up
10x10yd sprints 10 seconds rest
2 minutes rest
5-10-10yd sprint (stand at the 5 yard line, sprint to the 10 and touch, sprint 10 yards back and touch, then sprint 10yds all out) 5 sets 20 seconds rest
2 minutes rest
4x40yd sprints 30 seconds rest
light jog back to the car.

BobisMighty

06-29-2010, 07:01 PM

let me preface this by saying I work a full time job and have seven's practice so 2 days out of the week my workouts will be some what rushed as I lift during lunch in order to attend practice.

12:30PM Max Effort Upperbody
Shoulder pre-hab YTLW raises
Bench Press 125x5 150x5 180x5 205x7 (forgot to precalculate my maxes before hand so winged it)
T-Bar Rows 90lbx12 115x2x10
Dumbbell Presses (weight is each hand) 65x12 65x10 65x8
Standing overhead dumbbell presses 30x3x10
supersetted with pull-ups of different grips 3x6
Tricep pulldowns 50x3x10

6:15PM Rugby Sevens practices
Passing Drills
Touch Sevens
Full-on Sevens for about an hour and 20 minutes.
Sprint drills (random distances, 2 balls kicked out) 2 groups of runners so rested as next group sprinted
Sprint to 1st ball and back X 3
10 Pushups sprint to 1st ball jog back
20 situps sprint to 1st ball jog back
5 burpess sprint to 1st ball job back
10 pushups sprint to 2nd ball jog back
20 situps sprint to 2nd ball jog back
10 burpess sprint to 2nd ball jog back
cooldown lap
stretching
contrast shower

next week's workout will be better as this workout I got a free pass to a local gym so i had to listen to the sales pitch before lifting.

toad1

06-30-2010, 09:32 AM

IN!!!

Good stuff dude.

BobisMighty

06-30-2010, 09:55 AM

IN!!!

Good stuff dude.

thanks I appreciate it. Especially coming from a UK rugger.

BobisMighty

07-01-2010, 06:23 PM

Did not have the greatest workout today, though my legs say other wise.

It took me so long to set up the long bands for dynamic squatting today. This gym I'm using has a power rack in this whole other section so I had to carry 2 heavy dumbells a very long way then figure out the best way to choke the bands. Needless to say I'm going to figure out how to use either my short bands, or just choke the **** out of them on the safety bars.

Dynamic Effort - Lowerbody 12:30PM
Dynamic Squat using light bands (approximately 30-40 at the bottom 70 at the top)
45x2x5 95x1x3 115x1x3 125x8x3

Speed pulls with pro light short bands (128-129 at the top)
245x10x1

GHR bodyweight 3x10

Prowler sprints (no weight, high handles 40yd then back low handles 40yd)x2

I did prowler sprints because I was running out of time and I figured I needed the most bang for my buck. First time I've ever had access to a prowler. I want one. If the gym membership is cheap I may just sign up and do these sprints a little bit every day.

Sevens Practice 6:30 PM
Warm up lap
Dynamic Stretching
10 vs 10 touch 20 minutes
7s tackle for about 60 minutes
sprints random distance (2 balls kicked out, about 20 yds apart, across width of field)
sprint to ball back pedal back x6
sprint to 1st ball jog to 2nd ball sprint to line x2
sprint to ball job back x6
cool down lap around field

the prowler sprints took their toll as practice wore on. that and the 2 knees to the head I took as I dove for the ball only to have it kicked away. Dumb backs :)

I need more conditioning. I want to get a broken treadmill to throw in my backyard so I can use it as a treadsled right after practice. No tire flips because tomorrow is dynamic effort-upper body. for which i'd love to have battling ropes for.

BobisMighty

07-02-2010, 07:25 PM

DE-Upper body

Well today went a bit better than I thought it would.

Dynamic Warmup
Jump Rope 5 minutes
Shoulder Prehab - YTWL raises

Banded bench (mixed grips wide middle close) mini red short bands (45lbs at the bottom 72lbs at the top)
45lbsx10 65lbsx5 90lbsx8x3

Incline Dumbbell Press (weight is each dumbbell)
70lbsx9 70lbsx2x8 70lbsx7 (failed on last rep)
supersetting with
Single Arm Dumbbell Rows
90lbsx4x8

Standing dumbbell overhead press (weight is each dumbbell)
30lbsx10 35lbsx2x8 30lbsx8 (went down to 30 cause I didn't think I'd get 8 w/ 35lbs)

Pulls ups (mixed grips wide, wide parallel grip, hammer grip, regular) (I did as many as I could with bodyweight, then finished the set up to 10 on assisted pullup machine)
6(4), 5(5), 5(5), 4(6)

rolling triceps extensions (http://www.youtube.com/watch?v=rD5Mz2262fU)
30lbsx10 35lbsx2x10

banded face pulls (light long band)
2x15

barbell shrugs (1st set looked forward, 2nd looked up, 3rd looked down)
225lbsx3x10

then i felt pretty good so i threw in a finisher with this bar
http://www.pacillo.com/products/olympic_tricep_bar_b.jpg
olympic tricep bar. I did a powerclean into a push press
50lbs + bar descending sets 12,10,8,6,4,2

i tried to do a plate push on the ground, but there was some rubber coating on the edge of the plate that came off on the floor, so next time i'll try with a towel underneath it. i did get about 25yds though.

beertank23

07-03-2010, 12:14 AM

Hey brah, any chance, you could pm me, a template of your workout, sounds interesting!

BobisMighty

07-03-2010, 12:59 PM

Hey brah, any chance, you could pm me, a template of your workout, sounds interesting!

done and done

BobisMighty

07-06-2010, 06:44 AM

Should have posted this yesterday. Sorry.

ME-Lowerbody.
I finally realized this week that I have been using the wrong training max for my squat. I previously had it at 353 but that was my estimated 1RM. My last cycle's training max was 325 so this months' training cycle should be based off of 335 as a 1RM.

Jump Rope - 5 minutes.
Monster walk (mini short band around ankles 10 big steps forward, 10 big steps back. each step you are sweeping the leg out keeping constant tension on the band)
Mini-band side steps 10 to the left 10 to the right

High Bar Squat
165x5 200x5 235x3 265x3 300x3

Deadlift speed pulls up to 1RM (average short band 180lbs tension at the top)
135x5 225x1x8 245x1 265xfail

Wide Stance Good Mornings
155x3x10

Banded back extensions (light long band)
3x10

I was short on time so I went to a commercial gym nearby. I didn't have time to do sprint training. This gym didn't have a GHR so I had to do good mornings. I don't like heavy good mornings because it throws my form off. I'm realizing my back and/or my core are my weak spots when it comes to lowerbody training. I need to build up my core and my back. I'll probably throw in some leg raises and banded back extensions. I'll also be sure to use the inversion table and reverse hyper extension machine at my real gym.

BobisMighty

07-06-2010, 11:43 AM

Today:

12:35PM ME Upperbody

YTWL Raises

Barbell Bench
Bar x 10 125x5 150x5 175x3 200x3 225x4

Standing T-Bar Row
90x12 135x2x10

Incline Dumbbell Chest Press
65x2x10 65x7(rest pause)x2 (failed on 10th rep)

Single arm row machine
90x12 115x2x10

Standing dumbbell shoulder press
30x3x10
superset with
pull ups (mixed grip) to failure
4,5,6

Didn't have time to do triceps, facepulls, and bi's so I will do them tonight after sevens practice.

I've decided to focus more on my back and bi's in terms of upping weight on my back exercises. I can row fair amount of weight but I can't seem to do more than 8 pull-ups at a clip. It could be my bis as I did some hammer curls last week with only 20lbs and had DOMS for a few days. (also realized I forgot to put 20x3x10 for hammer curls last friday. oh well.)

Also trying to focus on shoulders more.

6:30 PM Rugby Sevens Practice
2 Warm-up laps
Dynamic Stretching(bodyweight lunges, high kicks, but kickers, high knees, etc.)
Passing drills
Passing down the line (scrum half throws the ball, run down the field passing the ball all the way down the line and back until you reach try zone)
Pop pass drill (group runs in a column. front person has ball, second person calls support, first person cuts to the left or right and pops pass, this goes down the column)
9v9 touch for about 30 minutes
some people left
8v8 live for about 60 minutes

it was about 105degrees Fahrenheit so we got a good sweat going.
Sevens tournament this weekend so we were focused more on getting into the rhythm of a sevens game. Thursday will be more passing and looping drills, creating holes.

CainKillingAbel

07-08-2010, 07:13 AM

Great log man, keep it up!

It's interesting to see how different Rugby training is from other sports. I've never played it before, but its pretty close to football (I played in high school). I think that these routines are great because they emphasize both strength and agility rather than just one or the other (soccer, for example).

BobisMighty

07-08-2010, 07:40 AM

BobisMighty

07-09-2010, 08:13 AM

Dynamic Effort - Lowerbody 12:30PM
Dynamic Squat using light bands (approximately 30-40 at the bottom 70 at the top)
45x2x5 95x1x3 135x10x2

Speed pulls with pro light short bands (128-129 at the top)
245x10x1

GHR bodyweight 3x10

Prowler sprints 50lbs
50yds forward upright handles 50yds back low handles x 3

once again didn't have time for much else since it took so long to set up the bands. i think this weekend i'm going to work on a short band set-up so next time i go into the gym i'll be ready.

Rugby sevens practice 6:30PM
Warmup laps
Dynamic stretching
Passing drills:
Wing outs with 1st and 2nd guy looping to the end of the line, the entire length of the field x4
Cutting and pop pass drill x4
9v9 touch 10 minutes
9v9 2 touches 10 minutes
9v9 tackle 10 minutes
3 teams of 7 round robin tackle 75 minutes
cool down lap

i'm probably not going to bench today because i don' t have time. i have work today, they changed the tournament's schedule so our first game is 8:40am tomorrow. i don't want my upperbody to be too used up for tomorrow. i'll probably do some banded pushups to get some DE - Chest going, and then pair it with some chin ups.

BobisMighty

07-10-2010, 01:25 PM

Should have added this yesterday.
7/9/10

DE - Upper Body
YTLW raises
Inverted raises

Barbell Bench press, mixed grips (wide middle close)
(short mini bands, 45lbs at the bottom 75 at the top)
45lbsx10 95lbsx8x3

Incline Dumbbell chest press
65lbsx2x10 65lbsx7 rest pausex1 failed on last 2.

Chest supported barbell row
135x3x12

Seated Overhead dumbbell press
35lbsx2x15 35lbsx10

wide hammer grip lat pulldowns
150x12 160x12 160x10

banded face pulls (long light band)
3x12

was sort of short for time so didn't do triceps but it was more than I was planning on doing.

BobisMighty

07-10-2010, 01:31 PM

Ok this was a bit of a cluster f*ck of a tournament. Traditionally it starts at 7pm and goes on till midnight. This year the tournament starts at 9am. Our first game was originally supposed to be at 11:40am. So on thursday everyone agrees to meet up and carpool at 10am saturday morning. When I get home thursday night I get an email saying our game has been moved up to 8:40. Well that sucks. Have to get in touch with everyone. Out of a roster of 19 guys who said they would come, we only get 10.

1st game against Roselle Disposal (Binghamton)
Great 1st half. We were up 7-5. Lots of good tackles and passing.
2nd Half was horrible. Everyone kept getting sucked in, leaving giant holes. They scored about 4 more unconverted tries. 7-25.

2nd Game against MIT
This time we had our stuff together.
we played much better defense. Everyone held their lanes. 1st half ended 5-7 MIT.
2nd Half we score and convert making it 12-7. We score close to the end of the second half, only 3 seconds left. We let out guard down. Kept trying to get the ball into touch but MIT kept it live and made unconverted try to tie it up.

3rd Game against NYRFC A
This game we put 4 guys in who hadn't played yet. They were not built for sevens. Pretty bad game. It was about 1 try to 5 or so. I know what we need to work on. Tuesday practice will be tackling drills, line drills, and live rugby. None of this Tough BS anymore.

BobisMighty

07-12-2010, 08:00 PM

Tonight did not go well. I don't know if it was lack of sleep, I didn't eat well, or if I was still feeling the effects of this past saturday, but I was not happy with my performance in the gym today. I suspect it was poor eating today though.

ME: Lower body

Foam Rolling
Dynamic Stretching
5 minutes jump rope

Barbell Squats
45lbsx10 165x5 215x5 250x5 285x3 317xfail. made 3 attempts failed each tried to salvage with extra reps 275x3 225x5

Was pissed off so decided to max out on deadlifts

Deadlift
225x5 275x5 315x1 365x1 405x1 435x1(PR)

Box jumps
5x4

GHR
3x8 1x7

Front Squat
45x10 95x10 115x10 135x10

Banded back extension (average long band)
3x10

various ab exercises
knee raises 1x30 leg raises 1x15 weighted crunched 1x10

I need to work on core and my lower back muscles. I believe that is what is holding me back on squats. I think after my deload next week, I will lower my squat training max to 325 and will just rep out as much as I can on last sets. Going to focus on good morning, try to work up to high weight.

pissed about missing the squat, but the deadlift cheers me up.

audieswu

07-13-2010, 09:37 AM

Didn't know you have this one up Bob, subbin' for sure!

BobisMighty

07-13-2010, 11:11 AM

Didn't know you have this one up Bob, subbin' for sure!

thanks audieswu. FLIP GAME OVER CREW Represent!!!

audieswu

07-13-2010, 11:13 AM

thanks audieswu. FLIP GAME OVER CREW Represent!!!

Exactly and Supporting a fella rugger.

BobisMighty

07-13-2010, 06:57 PM

So today was better than yesterday

ME - Upperbody 12:30 PM
YTWL Raises x12
Inverted raises x12

Barbell Bench Press
45lbsx10 135x5 160x5 180x5 215x3 235x2
felt great. Last cycle I failed doing 225.

Dumbbell Chest Press
70x2x10 70x7 rest pausex2 failed on last rep

Wide parallel grip seated cable row
135x10 150x10 160x10

Seated Dumbbell Shoulder Press
35x2x12 35x10

Triangle Grip Pull down
135x12 150x12 160x12

Dumbbell Shrugs
110x5
left hand started hurting, tried to move it over to barbell shrugs

Barbell shrugs
225x5
left hand kept giving me problems to went to lighter dumbbell shrugs

dumbbell shrugs
70x2x20

banded facepulls (light long band)
2x20

tricep pressdowns
50x10 70x2x10

hammer grip bicep curls
25x2x15

Sevens practice 6:30 PM
Poor showing in numbers today. Only 14 guys in total.
6v6 touch rugby 20 minutes
7v7 touch rugby 20 minutes
7v7 live rugby 20 minutes
7v7 touch rugby 14 minutes.

BobisMighty

07-15-2010, 06:22 PM

DE - Lowerbody

Dynamic Stretching

Banded speed squats (average long band)
45x5 90x5 135x5x2 155x5x2

Speed pulls (light short band)
135x5 225x6x1

Swiss Ball Hamstring Curls
2x15

Back Extensions
25x12 45x2x8

Leg Raises
12, lost count after 12

Rugby Sevens Practice 6:45PM
Touch Rugby 20 minutes
Live Rugby 90 Minutes.

BobisMighty

07-16-2010, 07:43 AM

No lifting today most likely. My right shoulder had some serious DOMS and I had aggravated my AC joint and bicep tendon after my ME-Upperbody day on Tuesday. It felt a little better yesterday, but after a few tackle is feeling a little too sore. I don't want to push the envelope. If it feels better later on in the day, I'll probably just hit machine so I can isolate my chest, back, tris, bis, and traps with machines. my anterior delt is extremley sore, possibly bruised, so i might do some high rep low weight shoulder presses to get some blood in there. thank god next week is deload week.

audieswu

07-16-2010, 07:51 AM

Bob, are you playing in a summer 7's tourney? Which ones?

BobisMighty

07-16-2010, 08:16 AM

Bob, are you playing in a summer 7's tourney? Which ones?

I just played Old Blue's "Mid-day" tournament last weekend. Tomorrow is New Jersey 7s in Princeton, next weekend is either going to be Surfside 7s in Stone Harbor, NJ or Hellgate 7s on Randalls Island, NY. What about you?

audieswu

07-16-2010, 08:35 AM

I just played Old Blue's "Mid-day" tournament last weekend. Tomorrow is New Jersey 7s in Princeton, next weekend is either going to be Surfside 7s in Stone Harbor, NJ or Hellgate 7s on Randalls Island, NY. What about you?

Sounds like you have a fun and eventful summer. Lots of drinking I would assume, that's what great about these tourneys...

Currently I'm not playing rugby. Recently got married and wife does not like me going ape shyte on someone :) (srs) But I'm sure I'll play for the Ol' Boys during our Alumni match this year at Clemson, that's where I went.

Currently just focusing on bb'ing. Planning to compete late next year or early 2012. 2nd place is not an option so I want to be 100% dialed-in, lean and dry.

BobisMighty

07-16-2010, 09:17 AM

Sounds like you have a fun and eventful summer. Lots of drinking I would assume, that's what great about these tourneys...

Currently I'm not playing rugby. Recently got married and wife does not like me going ape shyte on someone :) (srs) But I'm sure I'll play for the Ol' Boys during our Alumni match this year at Clemson, that's where I went.

Currently just focusing on bb'ing. Planning to compete late next year or early 2012. 2nd place is not an option so I want to be 100% dialed-in, lean and dry.

Yeah a lot of drinking, which is why I need to get my diet in check.

Ah yeah that happens to guys on my team every now and then. Or even if they play after they get married, they have a kid and stop playing for like 5 years or so. But Ol' Boys are always fun to have around, to come watch and cheer us on.

Nice man, it's always good to have goals. I'm glad you're sticking with something. Bodybuilding is a hard sport. I'm sure you'll do well though, you have a good diet and workout plan going. You'll get it done.

audieswu

07-16-2010, 09:21 AM

Yeah a lot of drinking, which is why I need to get my diet in check.

Ah yeah that happens to guys on my team every now and then. Or even if they play after they get married, they have a kid and stop playing for like 5 years or so. But Ol' Boys are always fun to have around, to come watch and cheer us on.

Nice man, it's always good to have goals. I'm glad you're sticking with something. Bodybuilding is a hard sport. I'm sure you'll do well though, you have a good diet and workout plan going. You'll get it done.

Thanks Bob for the support, you're another person who I owe REPS for life for being Flip rugger and straight cool ass dude. Yeah get that diet down, you'll be a BEAST I guarantee you.

foyt20

07-16-2010, 10:16 AM

I just played Old Blue's "Mid-day" tournament last weekend. Tomorrow is New Jersey 7s in Princeton, next weekend is either going to be Surfside 7s in Stone Harbor, NJ or Hellgate 7s on Randalls Island, NY. What about you?

Bob, I play for PAC. Dont know if i am playing tomorrow, but I should be working the grill or something over that way. I havent been practicing as I have been trying to find a Job in this crappy economy. Enjoy the tournament.

BobisMighty

07-16-2010, 10:35 AM

Bob, I play for PAC. Dont know if i am playing tomorrow, but I should be working the grill or something over that way. I havent been practicing as I have been trying to find a Job in this crappy economy. Enjoy the tournament.

Hey thanks. See you tomorrow. I hear you about the job market. I got laid off earlier this year and have been picking up temp work. Job market sucks.

jwest529

07-17-2010, 10:33 AM

in on this, prolly gonna steal some of your spring workouts in august. I just graduated and will be playing D2 men's rugby in Boston. I played hooker/flank/prop for a respectable D2 college team.

BobisMighty

07-20-2010, 08:06 AM

in on this, prolly gonna steal some of your spring workouts in august. I just graduated and will be playing D2 men's rugby in Boston. I played hooker/flank/prop for a respectable D2 college team.

Feel free man. What school do you play for?

BobisMighty

07-20-2010, 08:11 AM

Lowerbody Deload

I decided to go with repetition effort. It's my understanding that as long as you don't exceed 80% of your 1RM, you are not going heavy. I try to not go above 70%.

Foamroller
Dynamic Stretching
Jump Rope - 5 Minutes

Power Cleans
135x4x5

Barbell Squat
45x10 135x10 185x10 225x2x8

Deadlift
275x5x5

GHR (bodyweight)
3x8

Reverse Hyperextensions
90x10 140x2x10

Weighted Incline Sit-ups
10x10 15x2x10

Leg Raises
3x10

audieswu

07-20-2010, 09:24 AM

Smart Training here Bob, right on with the deload.

jwest529

07-20-2010, 10:37 AM

Feel free man. What school do you play for?

pm sent

what kind of program do you do in season?

BobisMighty

07-20-2010, 10:55 AM

Smart Training here Bob, right on with the deload.

Thanks man! I appreciate it.

pm sent

what kind of program do you do in season?

I usually do ME-Lower on Monday, Tuesday is practice, ME - Upper Body Wednesday, Thursday Practice, Friday Rest, Saturday Game.

I use the 5/3/1 rep scheme with those. I also make sure to do upper and lowerbody plyos. Upperbody plyos are things like clapping pushups, medicine ball throws, etc. I should be doing upperbody plyos now actually. I'll start adding them in next week.

BobisMighty

07-22-2010, 06:29 AM

Forgive my lack of updating. I've been pretty busy as of late.
This past tuesday I could not make the gym as I had a business luncheon to celebrate my manager's promotion to Senior Associate. It would have been bad form to miss that for the gym. So I went to that and had 15's practice at 6:30PM, about 45 minutes of touch and 45 minutes of some sort of touch/live hybrid that I hated. When I got home I did different kinds of pushups to failure and did chinups at various grips. Come wednesday morning I felt as though my upper body hadn't been worked out at all. Because this upperbody workout was supposed to be a deload, I decided to do my workout on wednesday.

7/21/10
RE - Upperbody

YTLW Raises
Inverted Raises

Barbell Bench Press
45x10 135x4x10

Single Arm Dumbbell Row
85x4x10

Seated Overhead Dumbbell Press
35x2x15 35x12

Wide Grip Lat Pulldown
135x3x12

Tricep Pulldowns
40x3x10

Hammer Curls
22.5x3x10 (each hand)

Dumbbell Shrugs
75x3x15 (each hand)

This gym doesn't have a powerrack so it's very hard for me to set up barbell shrugs with my injured hand. By the time i set up the bar and deadlift it up my hand gets very tired. Also because of my hand, holding a really heavy dumbbell in that hand is a no go. Looks like highrep medium weight shrugs will be the order of the day until this friggen tendon heals.

audieswu

07-22-2010, 11:19 AM

This gym doesn't have a powerrack so it's very hard for me to set up barbell shrugs with my injured hand. By the time i set up the bar and deadlift it up my hand gets very tired. Also because of my hand, holding a really heavy dumbbell in that hand is a no go. Looks like highrep medium weight shrugs will be the order of the day until this friggen tendon heals.

If they'll let you, use 2 benches parallel to each other and setup your bb there. Also, use straps, you are training your traps not your grip :)
But if it's really hurting your hand, easing up on the weight to "fight another day" will be good too bro, that's smart training.

BobisMighty

07-22-2010, 11:26 AM

If they'll let you, use 2 benches parallel to each other and setup your bb there. Also, use straps, you are training your traps not your grip :)
But if it's really hurting your hand, easing up on the weight to "fight another day" will be good too bro, that's smart training.

Damn I never thought of that. Thanks man! Yeah I might break down and buy straps at least until my hand heals up. It sucks I used to be able to dead lift 405lb double overhand grip. Now I have to alternate grips over 300lbs because of my left hand. i need to start icing it after workouts to promote healing. I tend to push myself hard. I was a chronic over trainer in college.

audieswu

07-22-2010, 11:30 AM

Damn I never thought of that. Thanks man! Yeah I might break down and buy straps at least until my hand heals up. It sucks I used to be able to dead lift 405lb double overhand grip. Now I have to alternate grips over 300lbs because of my left hand. i need to start icing it after workouts to promote healing. I tend to push myself hard. I was a chronic over trainer in college.

Yeah bro, if we only knew then what we know now :D You'll be back in old form and will be better than ever. 405 will be nothing for you soon, once that hand fully heal, give it a couple of months. Just stay on the course and don't overtrain or re-injure anything due to it.
YOU GOT THIS.

BobisMighty

07-22-2010, 12:21 PM

Yeah bro, if we only knew then what we know now :D You'll be back in old form and will be better than ever. 405 will be nothing for you soon, once that hand fully heal, give it a couple of months. Just stay on the course and don't overtrain or re-injure anything due to it.
YOU GOT THIS.

Thanks for the encouragement. I gotta get strong and represent the Philippines!

audieswu

07-22-2010, 12:38 PM

Thanks for the encouragement. I gotta get strong and represent the Philippines!

Absolutely! Get 'em Bob!

BobisMighty

07-22-2010, 07:10 PM

DE - Lower Body 12:00 PM

Foam Roller
Dynamic Stretching

Weight Box jumps
5lbs(each hand)x5 10lbsx3x5

Banded Box Squats (Average Long band)
45x5 95x5 135x10x2

Speed Pulls (Light short band)
135x5 225x8x1

Good Mornings
185x3x10

Incline Weighted Sit ups
15x3x10

Legs Raises (Bodyweight)
3x12

had some DOMS in my ab area left over from Monday. Tells me I've been neglecting my core for too long, which is probably what's causing me to be week in the squat, as I tend to fall forward. A strong core reinforces your erector spinae (i think I read that once).

Rugby Practice 6:30PM
Dynamic Stretching

15's touch - 45 minutes
15's live - 45 minutes
Sprints - 5 minutes
Cooldown lap

I had some really good runs during practice. But I was gassed out during the sprints in the last 5 minutes. Need to work on conditioning for September. I have a little over a month.

BobisMighty

07-24-2010, 01:04 PM

I didn't do DE - Upperbody yesterday as I had only gotten about 4 hours of sleep the night before. I decided it was best to save it for today.

DE - Upperbody
3 minutes of jump rope
Shouler prehab with bands
YTLW raises

Dynamic Barbell Bench Press (Mini short bands)
45x10 (no bands) 45x10 95x8x3

Incline dumbbell twisting chest press
65x2x10 65x7 rest pause 65x2 didn't push myself for 1 more rep. supposed to be deload week so I don't want to go to failure

Chest Supported Barbell Row
115x10 125x2x10

seated behind the neck barbell shoulder press
45x5 90x5
stopped because it felt to awkward. didn't like it
switched to dumbbells.

seated overhead dumbbell press
30x2x12
figured i should stick with sets of 12 since i did 2 sets with barbell. again not trying to push myself this week

band assisted wide parallel grip pullups (long light band)
3x10

machine flys
30x2x20

machine shrugs
240x2x20

tricep rope pulldowns
40x2x20

hammer grip curls
15x2x20

BobisMighty

07-26-2010, 05:46 PM

Every failure is a learning experience.

ME - Lowerbody

Foam rolling
Dynamic Stretching
5 minutes jump rope
Monster Walk
Short band side-steps

Barbell Squat
45x10 165x5 185x5 215x5 250x5 285x4
Felt my self falling forward on the 5th rep so just racked it. Rested, tried to do it again but was already ****ed in the head about it.
I'm going to lower my training max down to 315 until I get make sure my narrow stance squat is dead on with form. I don't mind considering I started 5/3/1 this past winter at 280lbs. So resetting it at 315 is still a gain from when I originally started.

Deadlift
225x5 275x3 315x1 365x1 405x1 440xfailure
Might limit deadlifting to once a week on DE-days for speeds pulls up to my 1RM. My right hamstring has been getting very sore and tight right where it connects to my glute.

Seated Box Squats
4x5
I do plyos after my ME lifts for Post-Activation Potentiation (PAP)
Here's an article about it
http://www.ncbi.nlm.nih.gov/pubmed/18076243

Overhead Squat
45x10 65x10 75x10 85x10
I chose the overhead squat because I felt it would help me with hip drive an keeping my chest up. I also noticed my heels came up when I squatted down narrow. This leads me to believe I have flexibility issues which could also be hurting my squat. I will be sure to stretch more rigorously on my off days. Possibly do yoga on sundays.

Squat machine
180x3x10
This particular squat machine allows me to maintain a position almost identical to the barbell squat. The pads stretch over to my uppertraps just like a highbar squat and allow me to push my ass and hips back and down like ATG.

GHR (Bodyweight)
3x8 1x6 (was getting tired, probably from deadlifts, so I stopped)

Weighted incline situps
10lbsx3x12

Leg Raises
10,12,10

Stretching.
I'm going to make sure I stretch after every lifting session and practice session.

I'm upset about failing 2 5/3/1 cycles in a row, but at least I'm coming back in my upperbody and I did hit a PR with deadlift 2 weeks ago. My weakness is in my squat. I need to work on my lower back, core, and flexibility.

jwest529

07-26-2010, 06:06 PM

BobisMighty

07-26-2010, 07:47 PM

quick question, in seasons I've never dead lifted because of fear of screwing up my back, do you dead lift in-season, and what rep range do you do? the past two times ive dead lifted (just getting back into it) my backs been sore for 2-3 days.

in-season i did speed pulls up to 80% of my 1RM. I did it as singles. I do about 6-8 singles after warming up. Never really effected me in-season.

foyt20

07-26-2010, 08:57 PM

Did you guys send anyone to Surfside 7's?

Are you headed to Saranac this weekend?

BobisMighty

07-27-2010, 05:27 AM

Did you guys send anyone to Surfside 7's?

Are you headed to Saranac this weekend?

No registration was closed for Surfside. My team is going to Saranac. I can't go can't afford it this year. Always a great time though.

foyt20

07-27-2010, 09:39 AM

No registration was closed for Surfside. My team is going to Saranac. I can't go can't afford it this year. Always a great time though.

Its my first year, but we arent playing, just some people whoring around. Should be fun, but probably going to need to hit the gym hard next week to make up for the fun :D.

Keep up the good work.

jwest529

07-27-2010, 10:00 AM

Its my first year, but we arent playing, just some people whoring around. Should be fun, but probably going to need to hit the gym hard next week to make up for the fun :D.

Keep up the good work.

went 3 years ago as a 19 year old. i was whored out by some of the older guys on my mens team, got my first ever yellow card (repeat infractions, dumb call) but, it was a great time. would love to go again sometime in the future

BobisMighty

07-27-2010, 10:56 AM

BobisMighty

07-28-2010, 12:01 PM

ME - Upperbody 12:30PM
YTLW Raises
Inverted Raises

Barbell Bench Press
45x10 125x5 140x5 165x5 190x5 215x5
Last one was a bit harder than I though. Bar started rolling back in my hand which threw me off. I need to ice my hand more and hit up NSAIDs on off days.

Seated row with Lat bar
135x10 160x10 185x10

Incline Dumbbell Chest Press
65x3x10

Seated Overhead Converging Press Machine (weight is each arm)
45x3x10
I used this machine to isolate my shoulders. It's movement mimics the overhead shoulder press almost exactly.

Medium Parallel Grip Lat Pulldown
135x10 160x10 180x10

Incline Rear Dumbbell Flies (1st set palms facing down, 2nd palms facing each other, 3rd palms facing up)
12.5x3x12

Hammer Curls
22.5x3x10

Tricep Rope Pulldowns
50x10 60x10 70x10

Dumbbell Shrugs(wieght is each hand)
105x3x10

6:30 PM
15's practice
Lineout, mauling drills
40 - minutes of live rugby
40 - minutes uncontested

BobisMighty

07-30-2010, 10:14 AM

DE - Lower body 12:30 PM

Foam Rolling
Dynamic Stretching

Box Squat (no bands)
45x10 155x10x2
I'm not going to use bands until I get my squat up to speed.

Speed Pulls (short light bands)
155x5 225x8x1

Angled Leg Press Machine, Individual Legs
180lbsx3x10
Because my hand's been bothering me and I wanted to do a unilateral quad movement, I went with the leg press machine.

Swiss Ball Hipthrust + Leg Curl
3x12
These really hit your hams. I felt it the whole way.

Weighted Ab Machine
110x10 140x10 160x10
the weight on the machine leads me to believe this is BS. But my abs are sore so what do I know.

Leg raises
3x12

Rugby Practice 6:30 PM
15's Touch 20 minutes
15's 2 man touch 30 minutes
15's live 30 minutes
Burpee 21's 2 rounds.

I think my weaknesses may be coming from not adequately hitting my muscle groups on my DE days. My weakness in squat is from a combination of core, lowerback, and possibly quad weaknesses (I hit a Deadlift PR the same day I failed a squat which leads me to believe I may be Hamstring dominant now). My bench weakness is shoulders, back, and possible triceps. My shoulders are starting to come around. My hand is also messed up. I'm going to see a doctor about it. My father thinks I might need surgery. He's a paramedic so he's fairly knowledgeable about injuries.

BobisMighty

07-31-2010, 09:12 AM

DE - Upperbody

Shoulder Prehab
YTLW Raises

Speed Bench (No bands)
45x10 125x8x3
Going to keep going no bands for a while. Until I can get my form just right.

Flat Dumbbell Bench
70x2x10 70x8 (rest pause)x1
Not trying to go to failure these days. I keep reading that it's better to go 1 rep shy of failure then to hit it.

Iso Row Machine(weight each hand)
45x12
I didn't like the way this machine felt. Decided I should just do the chest supported row. I always feel that in my lats better. Iso just hurt my hand

Chest Supported row
135x2x12

Seated overhead dumbbell press
40x12 45x2x10

triangle grip lat pulldowns
130x10 160x10 180x10

Standing Rear Delt Flyes on Pulley machine
15x12 20x2x12

Dips (Bodyweight)
3x10

Twisting Dumbbell curls
20x3x10

Lateral raises
15x3x10

I'm going to pretty much end with some kind of shoulder exercises to help build them. i need rear delts like woah. I benched for years and years without doing any sort of rear delt work (like a neophyte) which is definitely what helped cause my shoulder injuries.

BobisMighty

08-02-2010, 06:59 PM

ME - Squat

Foam Roller
Dynamic Stretching
3 minutes of jump rope

Barbell Squat
45x10 155x5 185x5 220x3 250x3 280x4

Depth Jumps (drop down from about 12" immediately jump onto a 42" box)
5x4

Front Squat
135x10 145x10 155x10

rackable cambered squat bar good mornings (bar is about 35lbs)
35x10 115x3x10

weighted hipthrust
135x10 155x10 185x10

back extension
35x3x10

incline situps (no weight)
3x15

leg raises
10, 12, 12

BobisMighty

08-03-2010, 05:48 PM

ME - Upper body 1:00pm

shoulder prehab
YTLW raises

guillotine press
45x10
I do this to warm up my chest. guillotine press is really just a bodybuilder bench press. hands out wide, elbows flared, bar brought down high on your chest.

barbell bench(done the right way)
125x5 150x5 175x3 200x3 225x3

Neutral grip incline dumbbell chest press
70x3x8 70x5restpausex2

Seated cable row, wide parallel grip
165x8 185x2x8

Seated overhead dumbbell press
40x10 45x2x10

Wide grip lat pulldown
165x3x10

rear delt fly machine
75x3x10

smith machine shrugs
225x3x10
I barely felt these, but did them because of time and equipment constraints. i'm going to get wraps until my hand heals up

rope tricep pulldowns
50x10 60x2x10

dumbbell curls (palm facing up)
22.5x3x10

Cardio: 7:00pm
no one showed up for rugby conditioning except for about 7 of us
passes up and down the fieldx4
pop passing drillx2

suicides
6x25yds in 73 seconds
3.5 minute rest
6x25yds in 69 seconds

discrepancy in time is that the first series i touches the line with my hand. turns out we didn't have to do that, so second series i planted my foot.

chasing drill.
25yd sprint. one guy lays on his stomach 5yds in front. try to catch guy before he hits th 25yd line. did this x 3

10yd box drill.
placed cones 10yds apart in a box. sprint 10yds, shuffle sideways 10yds, backpedal 10yds, shuffle sideways 10yd. 3 men on the box at the same time. did this 5 times.

audieswu

08-04-2010, 05:45 AM

How was deload and nice to see you back in action bro. I'm on deload but possible to be back tomorrow.

BobisMighty

08-09-2010, 01:15 PM

How was deload and nice to see you back in action bro. I'm on deload but possible to be back tomorrow.

deload was good, but sometimes I think I use too much volume. I have to stop doing that. Sorry for the long delay. I've been real busy with work.

audieswu

08-09-2010, 01:26 PM

deload was good, but sometimes I think I use too much volume. I have to stop doing that. Sorry for the long delay. I've been real busy with work.

No worries man, work and life goes first than being in the forum :)

BobisMighty

08-09-2010, 01:37 PM

No worries man, work and life goes first than being in the forum :)

haha yeah. I didn't forget though, I have about 3 days of entries to put up. I also ordered a prowler from texas, so my conditioning should be getting crazy in a week or 2.

audieswu

08-09-2010, 01:39 PM

haha yeah. I didn't forget though, I have about 3 days of entries to put up. I also ordered a prowler from texas, so my conditioning should be getting crazy in a week or 2.

Man you can say that again! Geez, sleds are the real deal, that and running up hills.

BobisMighty

08-09-2010, 01:41 PM

Man you can say that again! Geez, sleds are the real deal, that and running up hills.

yeah i was trying to hold off on getting a sled, but there aren't really any good hills by my house or by my gym. i also couldn't get anyone to site in my truck while i push it, so a sled was the way to go.

audieswu

08-09-2010, 01:44 PM

yeah i was trying to hold off on getting a sled, but there aren't really any good hills by my house or by my gym. i also couldn't get anyone to site in my truck while i push it, so a sled was the way to go.

Good luck bro. You'll be in great condition when all is said and done.

BobisMighty

08-10-2010, 08:06 PM

Forgive my lack of updates. I'm not going to bother logging my past 2 dynamic days as it's just speed work. I will start with yesterday's ME squat.

ME Lowerbody

Dynamic Warmup
Jump rope

Barbell Squat
45x10 170x5 205x5 235x5 265x3 300x1 300x1 low bar squat
I didn't like the way I came up on the 300x1 highbar squat. my back stayed straight but i shifted more to one side. so i decided to rest 10 seconds and do 1 more lowbar.

rested 5 minutes

box jumps (i think the box is 36" not sure)
4x5

Front Squat
145x10 155x2x10

Glute-Hamm Raise (bodyweight, done on a GHR machine)
3x10

Reverse Hyperextension
50x10 70x10 100x10

I think i'm going to do another month at 315 until i'm sure that my form is right. i'm going to do work on form next week. my dynamic days will not go over 50% this time, however. i will focus on light weight high reps. all assistance work will be about 20lbs less with either more sets or higher rep count

Edit: I also ordered a "T-Sled" from Texas Strength Systems. It's the same thing as the Econo-Prowler from EliteFTS except much cheaper. was about $240. Can't wait to get it.

BobisMighty

08-10-2010, 08:18 PM

ME Upperbody 1:00PM

YTLW Raises
Inverted Raises
Guillotine Press

Barbell Bench Press
140x5 165x5 190x5 215x3 240x2
I think my butt came up a little on the last rep, but not very high.

rest 5 minutes

clapping pushups
4x5

dumbbell chest press
65x2x10 65x9
because of my hand injury, the dumbbell would keep rolling back in my left hand, throwing off my arm. i'm probably going to stick to machines for assistance work for upperbody for a while until i get my hand fixed.

seated cable row medium parallel grip
180x3x10

overhead converging machine press (mimics overhead dumbbell press almost exactly)
50x10 55x10 65x10

Lat Pull downs
160x10 180x10 160x10
went back down to 160 for a form check.

Dumbbell raises
25x3x10

ran out of time

Rugby conditioning 6:30pm

not too many guys showed up.
6vs6 on shortened field 1 hour

Sprints
30m sprint back pedal 70m sprint
chasing drill 70mx2
box drillx5:
sprint 10m shuffle left 10m backpedal 10m shuffle right 10m

medium run pyramid with partner
70mx4 rest the time it takes partner to do this
70mx3 ""
70mx2
70mx1
70mx2
70mx3
70mx4

thought i was going to puke at the end, but that's probably because i chucked about 32oz of water before i did it.

audieswu

08-11-2010, 06:39 AM

BobisMighty

08-11-2010, 07:23 AM

Brutal day bro! But way to stay consistent...It is tough to lift then go to rugby practice afterwards...Man, those are the days I don't miss at all. Body gets put on a beating.

yeah man, it's pretty brutal. foam rolling and stretching helps. i need to stretch more on my off days though. for a while i was doing yoga the day before my ME squat and it really helped, but I got lazy and stopped. I have to stop being lazy on my off days, even though I feel like I deserve to be haha.

audieswu

08-11-2010, 07:26 AM

yeah man, it's pretty brutal. foam rolling and stretching helps. i need to stretch more on my off days though. for a while i was doing yoga the day before my ME squat and it really helped, but I got lazy and stopped. I have to stop being lazy on my off days, even though I feel like I deserve to be haha.

Man, I need to get into the foam rolling thing (don't know the official name). You are the 2nd person that I've heard doing this. Got any good links for me to check out? I'll google it too or search here.

BobisMighty

08-14-2010, 09:08 AM

DE - Lower Body 12:30 PM

Foam Rolling
Dynamic Stretching

Box Jumps
4x5

Dynamic Box Squats
45x10 190x10x2

Speed Pulls (light short bands)
225x8x1

Barbell Lunges
135x3x8

Good Mornings
135x3x8

Leg Raises
3x10

Rugby Conditioning 6:30 PM
Touch Rugby 30 minutes
Two man touch rugby 1 Hour

BobisMighty

08-14-2010, 09:12 AM

I had MAJOR doms in my hamms and glutes from Thursday.

DE - Upper Body

YTLW Raises
Guillotine Press (Warm up)
45x10

Dynamic Bench
150x9x3

Chest Supported Row
135x3x10

Dumbbell Overhead Press
45x3x10

Mixed Grip Pull ups
5x5 Burnout on assisted pull up machine x5

Lateral Raises
15x3x12

Cable Face Pulls (weight is each arm)
20x3x12

BobisMighty

08-23-2010, 08:29 PM

Sorry for the lack of updates last week. it was my deload week and I was swamped at work. I will sum up my deload week.

Max exercises 50%1RM 3x10
Assistance work 15lbs less than what I normally used 4x10 or 12.

BobisMighty

08-23-2010, 08:38 PM

ME-Squat

I'm still doing my 4 day workout. Next week will be my last, as the season starts in 3 weeks.

Dynamic Warmup
Jump-Rope 5 minutes

Barbell Squat
45x10 170x5 205x5 235x5 265x8

Box Jumps
4x5

Barbell Lunges
135x3x8

Good Mornings
155x10 175x10 185x10

Incline Sit-ups w/ 10lbs plate behind head
3x10

Leg Raises
3x10

audieswu

08-24-2010, 06:02 AM

BobisMighty

08-24-2010, 08:17 AM

Great session here broski! Strong lifts all around :)

Thanks a lot man! Yeah resetting my Squat has helped me to focus more on form. Plus doing barbell lunges has been helping me keep my torso upright, and the good morning are strengthening my lowerback, glutes, and hamms. I've also been working on stretching more as hipflexor tightness has been a problem of mine.

audieswu

08-24-2010, 08:21 AM

Thanks a lot man! Yeah resetting my Squat has helped me to focus more on form. Plus doing barbell lunges has been helping me keep my torso upright, and the good morning are strengthening my lowerback, glutes, and hamms. I've also been working on stretching more as hipflexor tightness has been a problem of mine.

I use to have major hipflexor problems when I was playing rugby too. Kinda went away now.

BobisMighty

08-24-2010, 09:17 AM

I use to have major hipflexor problems when I was playing rugby too. Kinda went away now.

I think it's all the scrumming, rucks, and mauls. beats your hips and legs to death.

toad1

08-25-2010, 05:01 AM

are you still inseason or pre-season.

i like the plyo/explosive work after your main lifts, i have a mate who does that and he's raving about how good it is for him.

BobisMighty

08-25-2010, 05:10 AM

are you still inseason or pre-season.

i like the plyo/explosive work after your main lifts, i have a mate who does that and he's raving about how good it is for him.

Pre-Season now. The only thing that changes for me Pre-Season is the intensity at practice goes up and I do a lot more conditioning.

The theory behind plyo/explosive work after your main lift is called Post Activation Potentiation (PAP). I was following an old workout from one of the guys on the Sports Training Forum, qb0708, http://forum.bodybuilding.com/showthread.php?t=116144991
He was doing a similar off-season routine as mine. I also came across an article in which they tested PAP on rugby players, http://www.ncbi.nlm.nih.gov/pubmed/18076243. They used a 3RM as their baseline for pre-load stimulus.

They're conclusion was "muscle performance (e.g., power) can be significantly enhanced following a bout of heavy exercise (preload stimulus) in both the upper and the lower body, provided that adequate recovery (8-12 minutes) is given between the preload stimulus and the explosive activity. I wait 3-5 minutes depending on how I'm feeling. According to the abstract you're still increasing power if you do it after your max effort lift.

audieswu

08-25-2010, 05:51 AM

I think it's all the scrumming, rucks, and mauls. beats your hips and legs to death.

That I do agree on.

How's are sled sessions coming along :D Ohhhh, I bet they freaken brutal!

I forgot what it's officially called but I like using that band/rope aparatus my old teammate and I used to work with. You tie one end to the guy and one end to you. You sprint like hell and as far as you can go, then when the band/rope stretches as far as possible it'll slingshot the other guy past you and he'll do the same. That junk is no fun but helps build explosiveness.

BobisMighty

08-25-2010, 07:14 AM

That I do agree on.

How's are sled sessions coming along :D Ohhhh, I bet they freaken brutal!

I forgot what it's officially called but I like using that band/rope aparatus my old teammate and I used to work with. You tie one end to the guy and one end to you. You sprint like hell and as far as you can go, then when the band/rope stretches as far as possible it'll slingshot the other guy past you and he'll do the same. That junk is no fun but helps build explosiveness.

The sled sessions are pretty brutal. First time I did them, the sled hit a snag in the dirt, pitched forward, and I rammed my foot into it haha. It swelled up pretty bad.

That sounds like a really good workout. Resistance sprints are supposed to be great for explosiveness. I have lots of long bands, I should just rig something together and give that a try.

BobisMighty

08-25-2010, 07:31 AM

RE - Upperbody

My normal gym that I go to has been temporarily closed for renovations.
I had to use a hotel gym nearby that my company gets free access too. It was pretty awful. Dumbbells went up to 50, and there was only a dual cable station which one guy hogged doing all sorts of dumb chest exercises. So I figured, I would do Repetition Effort today, and do Max Effort Upperbody on Friday.

Dumbbell Incline Bench
50x20 50x18 50x16

Bent Over Single Arm Dumbbell Rows
50x3x20

Dumbbell Overhead Press
50x3x8

Chin-ups
5x5

After all the high volume work, I was pretty tuckered out after this.

Rugby Practice:
Touch for 10 minutes
Dynamic Stretching
Lineouts 20 minutes
Ruck and maul plays 15 minutes
Light opposition 30 minutes
Sprints 15 minutes

toad1

08-26-2010, 08:22 AM

Pre-Season now. The only thing that changes for me Pre-Season is the intensity at practice goes up and I do a lot more conditioning.

The theory behind plyo/explosive work after your main lift is called Post Activation Potentiation (PAP). I was following an old workout from one of the guys on the Sports Training Forum, qb0708, http://forum.bodybuilding.com/showthread.php?t=116144991
He was doing a similar off-season routine as mine. I also came across an article in which they tested PAP on rugby players, http://www.ncbi.nlm.nih.gov/pubmed/18076243. They used a 3RM as their baseline for pre-load stimulus.

They're conclusion was "muscle performance (e.g., power) can be significantly enhanced following a bout of heavy exercise (preload stimulus) in both the upper and the lower body, provided that adequate recovery (8-12 minutes) is given between the preload stimulus and the explosive activity. I wait 3-5 minutes depending on how I'm feeling. According to the abstract you're still increasing power if you do it after your max effort lift.

do you have a copy of the full journal that looks like an interesting read. i think if i was to do id probably super set so something bench press then clap push ups. as i'm guessing thats am 8-12min rest between upper and lower body parts and not doing bench press then waiting 8 mins to do some clap push ups.

BobisMighty

08-26-2010, 09:18 AM

do you have a copy of the full journal that looks like an interesting read. i think if i was to do id probably super set so something bench press then clap push ups. as i'm guessing thats am 8-12min rest between upper and lower body parts and not doing bench press then waiting 8 mins to do some clap push ups.

Unfortunately I don't have the full text. If you can find someone in university with access to ebsco host you can probably get it from that link. I've been doing it for upperbody for a while now and I liked it. It really kills your chest. From what i've read the 8-12 minutes rest is between the main exercises and the explosive exercise. Not really sure why that is. That's why I only rest 5 minutes. According the abstract you see an increase in performance no matter how long you rest. it just seems that you see the greatest increase after resting in the 8-12 minute range.

BobisMighty

08-30-2010, 08:33 AM

DE - Lowerbody

Some dynamic stretching

Kneeling jumps
5x3

Bulgarian Split Squats (front foot elevated for extra ROM)
80lbsx3x10
Weight was 40lb dumbbells in each hand. Did each leg individually

Swiss Ball Hip Thrust + Leg Curl
3x12

Combination of Ab execises
Medicine Ball Twists
Medicine Ball Crunches
Spread Eagle Sit-ups
Dumbbell Side Bends

Didn't have access to much equipment so had to make due with the crappy hotel gym

BobisMighty

08-30-2010, 08:38 AM

ME-Upperbody

YTLW Raises

Barbell Bench Press
45x10 145x5 170x5 200x5 225x3restpausex1
I couldn't get 225 for some reason. I just didn't feel it. I don't know if it's because I did RE work on tuesday or not. Oh well.

Chest Supported Barbell Row
135x2x10 145x10

Dumbbell Overhead Press
50x2x10 50x7restpausex2restpausex1

Wide Parallel Grip Lat Pulldowns (to top of chest)
160x10 170x2x10
superset with
Long Average Band Facepulls
3x12

Cable Lateral Raise
30x3x10

Dumbbell Incline Chest Press
50x3x12

Tricep Pulldowns
60x3x10

Dumbbell Hammer Curls
25x3x10

shane_o_88

08-30-2010, 10:08 AM

Subbed, looks like an awesome programme man. Good luck with everything.

audieswu

08-30-2010, 10:10 AM

Great job for not making excuses bro and still hitting the gym even though it's not the best. In the end consistency wins!

BobisMighty

08-30-2010, 11:32 AM

Great job for not making excuses bro and still hitting the gym even though it's not the best. In the end consistency wins!

thanks man. the one thing i hate when it comes to training is excuses. if i fail it just means i need to put in more work. ever since i messed up my shoulders my upperbody has been lagging tremendously so it just means i need to hit it twice as hard.

audieswu

08-30-2010, 11:34 AM

thanks man. the one thing i hate when it comes to training is excuses. if i fail it just means i need to put in more work. ever since i messed up my shoulders my upperbody has been lagging tremendously so it just means i need to hit it twice as hard.

Dude, I messed up my rotator cuffs playing rugby and football and I was never been the same. But slowly but surely building them back up is what I keep telling myself everytime I step into the gym for a shoulders day.

You'll be fine bro, way to keep it consistent. Many can't stick to our lifestyle and just find excuses all the dang time.

BobisMighty

08-30-2010, 12:57 PM

Dude, I messed up my rotator cuffs playing rugby and football and I was never been the same. But slowly but surely building them back up is what I keep telling myself everytime I step into the gym for a shoulders day.

You'll be fine bro, way to keep it consistent. Many can't stick to our lifestyle and just find excuses all the dang time.

Yeah I don't understand guys on my team who don't lift. I guess it's more social for them. I just want to be the best I can be on the pitch and off.

audieswu

08-30-2010, 12:59 PM

Yeah I don't understand guys on my team who don't lift. I guess it's more social for them. I just want to be the best I can be on the pitch and off.

Exactly. Not lifting is definitely worst than shooting the boot :D. Lucky enough I never messed up any songs.

BobisMighty

08-30-2010, 01:19 PM

Exactly. Not lifting is definitely worst than shooting the boot :D. Lucky enough I never messed up any songs.

Haha same here. I usually just sing quietly if I think I'm going to mess up.

BobisMighty

08-30-2010, 05:53 PM

I'm doing a pre-season workout this week. It's a bit late. Come to think of it I should have done a pre-season/in-season template for 7's season but I was trying to push some heavy ass weight. I'll be doing a modified version of WS4SBIII In-season and 5/3/1 Football In-Season. I like both so I'm taking some ideas from each.

Monday:
Dynamic Stretching
Jump Rope:
150 Jumps
20 each leg
20 side to side
20 front to back
20 split stance switching legs
40 alternating each leg

Barbell Squat:
45x10 155x5 190x5 220x3 250x3 280x3
Supersetted with Scapular Push-ups
3x10 (only supersetted for the 1st 3 sets with weight on squat)
I'm doing that PAP where you do a plyo movement approximately 8-12 minutes after you ME lift. So i thought while I wait for this, I would do my ME Bench seeing as how that's uppperbody.

Barbell Bench
45x10 130x5 155x5 180x3 205x3 230x2
I started to break form on the 3rd attempt so I didn't count it. My shoulders felt way too unstable. I'm thinking it was from not warming them up properly as 70% and 80% went up smooth as silk and quite fast.

Box Jumps
3x5

Clapping Push-Ups
5x4

Wall-Slides
1x20

Dips (Bodyweight)
3x10

Chest Support Barbell Rows
135x10 (brought my elbows up as far as I could go, squeezing at the top)

Seated Dumbbell Overhead Press
50x10 50x5restpause45x3 45x5restpause40x3
This was most likely from not warming up my shoulders right and doing dips before shoulders. I should have realized Dips should have been left to the end if my shoulders weren't feeling stable to get the best out of my shoulder routine.

Lateral Raise machine
70x3x10

Cable Facepull
40x2x10 50x10

BobisMighty

09-02-2010, 01:57 PM

I didn't have access to my normal gym so I had to figure something else to do at my crappy hotel gym.

Foam Roller

Bulgarian Split Squat
100x3x8

Dumbbell Overhead Press
50x2x10 50x7restpausex2

Single Leg Dumbbell Romanian Deadlift
100x10 (each leg)
i didn't like the way these felt. I didn't feel my hams being worked. Switched to swiss ball leg curl.

Swiss Ball Hip Thrust+Leg Curl
2x12

Dumbbell Flat Chest Press
50x16 50x13 50x12

Lateral Raises
20x3x10

Chin Ups
3x8

BobisMighty

09-08-2010, 02:04 PM

I didn't work out Monday and this past weekend due to family obligations.

I had practice yesterday, 9/07/10.

9/08/10
I was at the crappy gym today

Dynamic Warmup

Leg Press (light long band wrapped around weight stack to provide constant tension)
300x10
320x10
340x10
360x10
380x10
400x10
Machine maxed at 400. So I did 6 sets going up in weight. The bands helped a little. I set the machine so I would have the biggest amount of ROM possible .

Dumbbell Overhead Press
50x4x8

Swiss Ball Leg Curl
4x12

Triangle Grip Pulldown
150x2x15

Standard Grip Pull down
220x2x15

BobisMighty

09-13-2010, 11:52 AM

I've had trouble getting my in-season workouts last week. I had a death in the family as well as some other issues. This week I planned to hit it hard.

Monday - Squat and Bench

Dynamic Stretching

Barbell Squat:
45x10 155x5 185x5 205x5 235x5 265x5

Barbell Bench:
45x10 135x5 155x5 165x5 195x5 220x5

Good Mornings:
135x10 185x2x10

T-Bar Row
135x3x10

Dumbbell Overhead Press
50x10 50x2x9

audieswu

09-13-2010, 11:54 AM

Sorry about your loss bro. Still great session put up here despite all the stuff happening.

BobisMighty

09-13-2010, 12:49 PM

Sorry about your loss bro. Still great session put up here despite all the stuff happening.

thanks man i appreciate it. i'm trying to keep it simple when in-season right now. don't want to spend too much time in the gym when i need to be concentrating on strategy. i'm probably going to bring the weight down for my assistance exercises and up the rep and set numbers to get the hypertrophy in.

audieswu

09-13-2010, 12:52 PM

thanks man i appreciate it. i'm trying to keep it simple when in-season right now. don't want to spend too much time in the gym when i need to be concentrating on strategy. i'm probably going to bring the weight down for my assistance exercises and up the rep and set numbers to get the hypertrophy in.

There you go, no shame on lowering the weights bro. I've learn this now. Many guys I know who were one dimensional (go heavy all the time, like I was) now have all types of joints/ligament problems due to heavy pounding they get and they are in their late 30's early 40's. I've learn to throw the ego out the door and focus on what's good for my body. I can tell you, my joints don't bother me at all this week and I feel like I can go heavy this week.
Next week I'll be back to 20% lighter weights.

BobisMighty

09-13-2010, 12:57 PM

There you go, no shame on lowering the weights bro. I've learn this now. Many guys I know who were one dimensional (go heavy all the time, like I was) now have all types of joints/ligament problems due to heavy pounding they get and they are in their late 30's early 40's. I've learn to throw the ego out the door and focus on what's good for my body. I can tell you, my joints don't bother me at all this week and I feel like I can go heavy this week.
Next week I'll be back to 20% lighter weights.

yeah everything i've been reading supports the notion that you don't need to go heavy when building muscle, you just have to go to failure. for sports training i need to build strength in the movements, but the #1 priority for assistance exercises is building muscle, plain and simple. So I think for now I'm going to tweak my assistance numbers and find a happy medium between lighter weight and reps. I'll probably go as heavy as i normally go this week to figure out how much I need to lower the weight.

audieswu

09-13-2010, 01:12 PM

yeah everything i've been reading supports the notion that you don't need to go heavy when building muscle, you just have to go to failure. for sports training i need to build strength in the movements, but the #1 priority for assistance exercises is building muscle, plain and simple. So I think for now I'm going to tweak my assistance numbers and find a happy medium between lighter weight and reps. I'll probably go as heavy as i normally go this week to figure out how much I need to lower the weight.

Great approach here Bob, as always will follow your progress. Always pulling for a fella Pinoy brah :D Let a lone a fella rugger.

BobisMighty

09-15-2010, 12:43 PM

Deadlift and Military Press

Dynamic Warm-up

Deadlift
45x10 225x5 275x5 295x5 340x5 385x4
I knew I couldn't get a 5th rep so I didn't try. For my in-season workouts I'm going to do my max effort exercises 1 rep shy of failure if I feel it's coming to that.

Military Press
45x10 65x5 75x5 95x5 100x5 115x5

GHR
2x8

Leg Curl
135x8

Single Leg Leg Curl
70x8

Assisted Pull ups, mixed grips
40x8 50x8 60x8 70x8

Triangle Pushups
3x10
Superset with Facepulls
50x3x10

BobisMighty

09-21-2010, 11:03 AM

Squat and Bench

Dynamic Warmup

Barbell Squat
45x10 155x5 185x5 205x3 220x3 250x3 280x3

Bench
45x10 135x5 155x5 165x4 180x3 205x3 230x2 225x1
The bar I used sucked. It was too smooth. It was my fault for picking a ****ty bar. My shoulders also felt very unstable even though I squeezed my rear delts and arched my back for a platform.

Good Mornings
135x3x10

Dumbbell Overhead Press
45x3x10 45x9

Chest Supported Barbell Row
135x3x10

Dumbbell Shrugs
90x3x15

Facepulls
70x12 80x12 90x12
Supersetted with Triangle pushups
3x10

audieswu

09-21-2010, 11:09 AM

Great work today Bob. How's the rugby season coming along?

BobisMighty

09-22-2010, 11:29 AM

Practice last night was a little rough. Lot's of touch rugby. Lot's of running on my part. I also ended with practice with lots and lots of hill sprints. As a result my left heel is killing me. Might be getting a heel spur. Taking today off.

BobisMighty

09-22-2010, 11:38 AM

Great work today Bob. How's the rugby season coming along?

Thanks man! Sorry its taking so long for me to update or get back to you. I've been tired from work and training and such. We lost our first 2 games. But this past game that I played, I played my heart out and was complimented by all the players. I was a tackling machine, drove rucks, picked the balls. Our problem with the team is general fitness. A lot of these guys get gassed out when it comes to 3rd and 4th phase ball. We do pick and go, hammering their line, and after the 3rd phase, these guys can't get up fast enough to help support the backline. I'm hoping this saturday's game goes better.

BobisMighty

09-28-2010, 07:31 AM

I had the trials for the Philippine National Rugby team this past weekend. It was pretty grueling. Friday night from 7:30-10:30 we did lots of drills and some fitness testing. We started off with some tackling drills. The first was to make sure you can keep up with a guy trying to cut around you. Then it was a box drill. Then we did passing lanes that got wider and wider. We did various passing drills, running blockers and unders as he called it. We also did timed sprints, though we weren't given our times. The first sprint was 100mx2. We ran to one end of the field and ran back. I put everything I had into that run. Then we did 50mx100m. We started at the half way point of the field, ran to one end, and then sprinted the length of the field. Then we ended with a 100m sprint. The next drill we did was sort of a rectangle. we had to sprint the length within 10 seconds, then the width within 4. the backs did it along side us, but they had a bigger rectangle to sprint. that was actually the easiest part for me.

Saturday I had a game with my normal team, Montclair RFC at 1:00pm. I only played the first 40min as the Philippine team had a game in NYC at 2:30pm. I didn't want to completely miss a game for Montclair as I'm a starter. We had a really good first half for Montclair. We dominated the scrums, had great runs. We were up about 4 tries to 2. Unfortunately when I finished the Philippine game, I found we lost by 4 points. It came down to missed conversions.

The Philippine game went well. I think the score was 45-20. We played against the Village Lions RFC. I played No. 8. I was pretty tired out but I was always running. It was a great game. Made some good hits, stole the ball a lot. Coach Expo said I have the athleticism for the game and "raw talent". I think that's a nice way of saying I still need a lot of work to do. Hopefully I get picked for the extended squad and get invited to training camp in Manilla in April.

audieswu

09-28-2010, 07:42 AM

BobisMighty

09-28-2010, 07:48 AM

Squat and Bench

Dynamic Stretching

Barbell Squat
45x10 155x5 185x5 205x3 235x5 265x3 315x2
I decided to do 315 because I wanted to squat 3 plates haha. I did it twice. I only went parallel though, but it was a highbar squat.

Barbell Bench
45x10 135x5 145x5 155x3 180x5 200x3 225x1
I lowered the 1rm for this session because I had trouble with 235x3 last week. I'll keep it here for now. I have to reassess my assistance work for my upperbody.

Saftey Squat bar Good Mornings(bar is 65lbs)
155x10 135x2x10

Uni-row machine(weight is each hand)
25x15 35x15 45x15
I started low because last time I didn't do so well with this machine, but now it seems I can really put on the weight.

Dumbbell Overhead Press
35x2x15 35x12

Dumbbell Lateral Raise
15x3x15

Dumbbell Shrugs
90x12 90x10 90x9

Cross cable face pulls
30x3x12

BobisMighty

09-28-2010, 07:50 AM

Great updates bro, and sounds like you are well conditioned to even participate on both games :eek: Good luck on getting invited to the extended squad and making the trip to Manila.

Thanks man! Yeah it helps that my squad always makes me play A-side and B-side games "because I'm young." Even if I don't make it, I still got some encouraging words from the coach. Actually the coach for the Philippine squad, Coach Expo, is in New York for 6 weeks coaching the Village Lions RFC. We play them this coming Saturday, so it's almost like a second tryout for me since he'll see how I play with my normal squad.

audieswu

09-28-2010, 07:51 AM

Thanks man! Yeah it helps that my squad always makes me play A-side and B-side games "because I'm young." Even if I don't make it, I still got some encouraging words from the coach. Actually the coach for the Philippine squad, Coach Expo, is in New York for 6 weeks coaching the Village Lions RFC. We play them this coming Saturday, so it's almost like a second tryout for me since he'll see how I play with my normal squad.

Show him what your made off! Punish his squad and he'll be more than happy to include you to the national team :D

BobisMighty

09-30-2010, 10:36 AM

Practice was cancelled tonight due to thunderstorms and high wind tonight. Going to hit the gym since I wasn't able to yesterday. going to do deadlifts (depending on how my hand holds up) and military press. if my hand sucks, i'll do wide stance squats and ghrs. thinking about doing some conditioning work while i'm there. I'm either going to do burpees to pullups as a drop set from 10 then back up, maybe just do interval sprints on either treadmill or rowing machine.

BobisMighty

10-01-2010, 07:48 AM

Deadlift and Military Press

I may have gone a little high in the weights, but I want to go heavy today for ego's sake. To make sure I still have it.

Dynamic Warmup

Box Jumps
4x5

Deadlift
45x10 225x5 275x5 295x3 315x5 365x3 415x1 415x1
I want to make sure I can still get 4 plates up. And I did. I only waited about 10 seconds before putting it up again. Felt great.

Military Press
45x10 75x5 95x5 105x3 115x5 125x3 135x1
Weak shoulders are weak.

Barbell Lunges
135x3x10
What a difference sets of 10 versus sets of 8 make.

Wide Parallel Grip Lat Pulldowns
160x3x10
Brought the bar down to my upperchest. Strict form, no jerking back.

Incline Dumbbell Chest Press
60x3x10

Cable Facepulls (weight is each hand)
35x3x12

Dumbbell Lateral Raises
20x3x10

Shrugs
250x3x10
Supersetted with
Dips
10,5,6

BenT

10-01-2010, 09:41 AM

just had a quick read through - training's looking good mate. And good luck with the national team!

subbed.

BobisMighty

10-01-2010, 10:13 AM

just had a quick read through - training's looking good mate. And good luck with the national team!

subbed.

Thanks man! I appreciate it.

BobisMighty

10-04-2010, 08:53 PM

Squat and Bench

read an article by TNation about muscle imbalances causing people to plateu on lifts:
http://www.t-nation.com/free_online_article/most_recent/whats_your_weak_link_3_solutions_to_strength_plate aus?utm_source=weekly_dose&utm_medium=email&utm_campaign=tnation

I will be incorporating this kind of prehab work into my regiment. Especially the rotator cuff and pelvic work.

Dynamic Stretching

Band Pullaparts
Lying Internal Rotations
Scapular Wallslide
Done as a triset of 15 reps each x3

Barbell Squat
45x10 160x4x10

Barbell Bench
45x10 135x4x10

Light Long Band Assisted GHR
3x12

Chest Support Bent over row
135x3x12

Dumbbell Overhead Press
30x15 35x12 40x8

Cable Facepulls (weight each hand)
35x3x12

Dumbbell Lateral Raises
20x3x12

Machine Shrugs
240x15 240x2x13

Dips
10,6
Stopped there as my shoulder was getting agitated.

audieswu

10-05-2010, 06:49 AM

Hope you recover soon bro. Great work yesterday nonetheless.

BobisMighty

10-05-2010, 06:59 AM

Hope you recover soon bro. Great work yesterday nonetheless.

Thanks man. It's hard rehabbing your shoulders when they're getting pounded every weekend haha.

audieswu

10-05-2010, 07:03 AM

Thanks man. It's hard rehabbing your shoulders when they're getting pounded every weekend haha.

I know what you mean man, mind telling you to keep pushing but the body telling you no go.

BobisMighty

10-12-2010, 09:07 AM

I took some time off. Last week was our bye week, so I decided to rest and relax. I found out this past sunday that I've lost about 7.5 pounds since the beginning of the season. To me that can't be a good thing. That's a lot of weight to lose in a month without losing some strength. I'm going to have to be more consistent with my diet and eating. Going to try to eat a bigger breakfast and lunch now.

Squat and Bench day

Dynamic Stretch
Shoulder Prehab

Low Bar Barbell Squat
45x10 160x5 195x5 210x5 240x5 275x5

Barbell Bench
45x10 135x5 145x5 155x5 180 205x3restpausex1
Didn't have any trouble until the last one. My left shoulder was giving out. I'm going to try really bring my shoulders back up. That means low-medium weight, high reps. Probably stick with machines for a while.

Good mornings
135x3x10

T-Bar Row
90x10 115x2x10

Shoulder Press Machine
70x15 80x2x15

Lateral Raise
70x2x15

I might be doing too much with my shoulder prehab circuit. I might only do it once and lower the reps to 10 instead of 15 each. It might be tiring out the stabilizer and my rotator cuffs before the bigger lifts like benching which tends to tax my shoulders. I also want to start doing turkish getups to work my core and for isometric work with my shoulders.

audieswu

10-12-2010, 09:36 AM

BobisMighty

10-12-2010, 09:56 AM

Man, playing rugby and training like this you'll almost want to get on a clean bulker's diet IMO. I know if I'm still playing I would double up my carb intake and keep my protein at 250g per day. You are practically moving constantly. Also great job on the lifts bro. Still strong lifts IMO.

Thanks man. Yeah I try to stay on a diet like that, but apparently I'm not doing so well with it. I'm always rushing in the morning so breakfast is usually oatmeal and a protein shake. I think I need to have a better breakfast and make sure to have casein or cottage cheese at night. especially on nights i have practice and games.

BobisMighty

10-13-2010, 12:30 PM

Deadlift and Dumbbell Presses

I forgot my chalk today. Pissed.

Dynamic Stretching

Deadlift
45x10 205x5 250x5 270x5 315x5 350x3restpausex1
forgot chalk. hands were too sweaty to continue, plus left hand was throbbing. also forgot wraps.

Seated Dumbbell Overhead press
30x15 40x10 50x8 50x2x5
I did this instead of military press because someone wanted to use the squat rack, so I thought it's be nice. Plus I need more direct total shoulder development. For the rest of the season I'll probably stick to this movement.

Front leg elevated reverse lunge holding dumbbells (weight is each hand)
30x3x10
Did these because it helps ROM, helps the pelvic tilt for squats, also reverse lunges are a great exercise that help in deceleration from sprints.

Pullups
4x5 bandassistedx5

Average long band facepulls
3x20

Incline Machine chest press
70x10 80x9 75x8restpause70x7
supersetted with
band pullaparts
3x10

audieswu

10-13-2010, 12:34 PM

BobisMighty

10-14-2010, 06:44 AM

Another strong outing Bob! I'm liking the intensity of your weight sessions lately. I know what you mean about having breakfast and all. I try to get up really early to cook my egg omelettes in the morning instead of just drinking a protein shake. My work schedule requires me to be in at work by 7.

thanks man! i'm always trying to go at 110%. Yeah lately i've been trying to have a protein shake, a little something right before i leave work, and then maybe a bowl of oatmeal once i get to work. it's tough balancing training, work, and family. but perseverance rules the day!

audieswu

10-14-2010, 06:54 AM

thanks man! i'm always trying to go at 110%. Yeah lately i've been trying to have a protein shake, a little something right before i leave work, and then maybe a bowl of oatmeal once i get to work. it's tough balancing training, work, and family. but perseverance rules the day!

There you go, just like my journals title :D

BobisMighty

10-19-2010, 07:39 AM

10/18/10
Didn't really eat that well throughout the day, but still managed to hit everything

Dynamic Stretching
Shoulder Prehab

Overhead Squat
45x10
Decided to do overhead squat for warmup to work on flexibility. Plus it helps reinforce hip drive.

Barbell Squat
160x5 195x5 210x5 225x3 260x3 290x3
Felt sort of a strain on my left quad where it meets the hip. Stretched it out, it feels find now, but it's something I'll have to pay attention to from now on.

Barbell Bench
I decided to do something different for bench. My bench strength seems to vary from day to day, so I'm going to work my way up to a 3RM max.
45x10 135x5 135x10 165x8 185x5 x185x3x3

Band Assisted GHR
3x12

Chest Supported Barbell Row
135x10

Rolling triceps extension (or jailhouse pullover and press)(weight is each hand)
http://www.youtube.com/watch?v=rD5Mz2262fU
35x2x10 30x10
Left tricep is weaker than right. Might be why bench is off. Going to stick with unilateral upper body movements for the rest of season.

Machine Shoulder Press
60x12 80x2x12

Cable Face pulls(weight is each hand)
35x3x12

Dumbell Lateral Raises
20x3x10

audieswu

10-19-2010, 08:13 AM

Doing work here Bob, great job man. Do you like training fasted? I do that sometimes, mostly on the weekends too.

BobisMighty

10-19-2010, 08:38 AM

Doing work here Bob, great job man. Do you like training fasted? I do that sometimes, mostly on the weekends too.

Sometimes I do. I don't like squatting heavy fasted though, but I think that's more mental. I've read some studies that show you actually have better endurance when you train fasted. I usually have a protein shake and a piece of fruit about an hour and a half before lifting though.

audieswu

10-19-2010, 02:10 PM

Sometimes I do. I don't like squatting heavy fasted though, but I think that's more mental. I've read some studies that show you actually have better endurance when you train fasted. I usually have a protein shake and a piece of fruit about an hour and a half before lifting though.

I've train fasted numerous times bro and it didn't affect me strength wise. But the feeling hungry sure made me lift harder since I get ill when I'm hungry :D

Just have to get used to the routine, as a matter of fact, start doing it first on days you are doing accessory work then slowly incorporate to big muscle group day like a leg or back day.

BobisMighty

10-19-2010, 02:34 PM

I've train fasted numerous times bro and it didn't affect me strength wise. But the feeling hungry sure made me lift harder since I get ill when I'm hungry :D

Just have to get used to the routine, as a matter of fact, start doing it first on days you are doing accessory work then slowly incorporate to big muscle group day like a leg or back day.

That's a good idea. I'll save it for off-season work. 2 days a week are strength focused, the other 2 are accessory based and dynamic work. That should be perfect for then.

hamworld05

10-19-2010, 03:29 PM

That's a good idea. I'll save it for off-season work. 2 days a week are strength focused, the other 2 are accessory based and dynamic work. That should be perfect for then.

Why do you want to be so strong?

BobisMighty

10-19-2010, 05:50 PM

Why do you want to be so strong?

why wouldn't i want to be stronger?

hamworld05

10-19-2010, 06:01 PM

why wouldn't i want to be stronger?

You're not as fast as you could be and as agile. You're not able to jump as high as you could. You're not as balanced as you could be. You're not as well-conditioned as you could be. Your reflexes aren't as good as they could be...

But that's concentric strength I'm talking about. Eccentric strength is much more important at this point of your life. You train properly, bam and you end up being an amazing athlete.

audieswu

10-20-2010, 06:45 AM

You're not as fast as you could be and as agile. You're not able to jump as high as you could. You're not as balanced as you could be. You're not as well-conditioned as you could be. Your reflexes aren't as good as they could be...

But that's concentric strength I'm talking about. Eccentric strength is much more important at this point of your life. You train properly, bam and you end up being an amazing athlete.

Wow, EPIC broscientist post right here. Thnx for LULZ bro. :cool:

kthnxbai!

BobisMighty

10-20-2010, 06:56 AM

Wow, EPIC broscientist post right here. Thnx for LULZ bro. :cool:

kthnxbai!

Guess the trolls like to roam outside the misc these days.

audieswu

10-20-2010, 07:09 AM

Guess the trolls like to roam outside the misc these days.

I would say so buddy :D Keep training hard man.

BobisMighty

10-20-2010, 07:45 AM

I would say so buddy :D Keep training hard man.

thanks man, you too!

BobisMighty

10-21-2010, 10:34 AM

Went to local gym that sucked because I didn't have time to go to my regular gym. had to improvise

Dynamic Stretching

Dumbbell forward lunge with front leg elevated(weight is in each hand)
40x3x10

Dumbbell Overhead Press
30x12 40x12 50x8 50x3x5

Swiss Ball Hip Thrust to Leg Curl
3x12

Chinups
2x10, 5restpause3restpause2

Dumbbell Chest Press
50x2x12 50x10

Facepulls
80x2x15 100x15

Dumbbell Lateral Raises
15x3x12

Dumbbell Curls
25x3x10

BobisMighty

11-02-2010, 07:33 AM

Last week I was feeling under the weather, so I did very basic low weight high repetition work. It was just as boring as it sounded so I didn't log it. I'm still fighting a cold but I feel much better than I did before.

audieswu

11-02-2010, 07:34 AM

BobisMighty

11-02-2010, 07:50 AM

Squat and Bench

Dynamic Stretching

Barbell Squat
45x10 135x5 185x5 225x5 275x3 315x1

Barbell Bench
45x10 135x5 155x5 175x5 185x5 195x4 200x3

GHR
3x10

Seated Cable Row
140x10 150x10 160x10

Rolling Tricep Extensions
35x10 40x10 40x8

Dumbbell Side Raises
22.5x4x8

Parallel Pulley Facepulls
30x3x12

Wide Parallel Grip Pull ups
3x5

Decline Bench Russian Twists
25x3x10

BobisMighty

11-02-2010, 07:53 AM

Feel better Bob! Take as much time off as you need then get back on the grind.

thanks man. This saturday is our last game, so I'm trying to stay as healthy as possible. I always get sick around this time of year because of the weather change. It sucks man, we've lost every game so far. We're always up in the first half and lose it by a few points in the second half. Our pack has been great but our back line is suffering. Dropped balls, being too flat on the line. Ugh. But at least I know it's not the packs fault. Our scrums have been driving and wheeling packs that out weight us by at least 100lbs.

audieswu

11-02-2010, 07:56 AM

thanks man. This saturday is our last game, so I'm trying to stay as healthy as possible. I always get sick around this time of year because of the weather change. It sucks man, we've lost every game so far. We're always up in the first half and lose it by a few points in the second half. Our pack has been great but our back line is suffering. Dropped balls, being too flat on the line. Ugh. But at least I know it's not the packs fault. Our scrums have been driving and wheeling packs that out weight us by at least 100lbs.

Sounds like your back line need to get their acts right then. Can't win on just having a strong pack along. Having decent on both will give you a well rounded force to wrecken with team. Sux ya'll haven't won any. Sounds like coaches ain't doing it right either.

I agree, this time of the year sux, I used to get sick with the unpredictability of the weather too.

BobisMighty

11-02-2010, 08:16 AM

Sounds like your back line need to get their acts right then. Can't win on just having a strong pack along. Having decent on both will give you a well rounded force to wrecken with team. Sux ya'll haven't won any. Sounds like coaches ain't doing it right either.

I agree, this time of the year sux, I used to get sick with the unpredictability of the weather too.

Well this is the first year we even really had a coach. The coach definitely whipped our pack into shape. Our forward fitness has never been better. Everything comes together on the practice field, but it all tends to fall apart on the field once the ball hits the backline. But at least I know me and the forwards are doing our part.

audieswu

11-02-2010, 08:19 AM

Well this is the first year we even really had a coach. The coach definitely whipped our pack into shape. Our forward fitness has never been better. Everything comes together on the practice field, but it all tends to fall apart on the field once the ball hits the backline. But at least I know me and the forwards are doing our part.

Why not moving some fast forwards and add 1 or 2 in the backline? Of course they better have the endurance to play fast.

BobisMighty

11-02-2010, 08:34 AM

Why not moving some fast forwards and add 1 or 2 in the backline? Of course they better have the endurance to play fast.

We have way too many backs and not enough forwards really. They had to move me from flanker to second row only because I'm the only one on my team with the endurance to second row AND run for every play. if they switched out any of our forwards, our pack play would be way off. we also took a lot of injuries so have only been able to play with about 18 guys per game.

audieswu

11-02-2010, 08:36 AM

We have way too many backs and not enough forwards really. They had to move me from flanker to second row only because I'm the only one on my team with the endurance to second row AND run for every play. if they switched out any of our forwards, our pack play would be way off. we also took a lot of injuries so have only been able to play with about 18 guys per game.

Gotcha, we normally have 30-35 guys in our squad when I was playing per game. That is pretty low and considering mostly are backs too. I was a second rower when I was playing. I didn't have the ideal height but oh well.

BobisMighty

11-02-2010, 08:42 AM

Gotcha, we normally have 30-35 guys in our squad when I was playing per game. That is pretty low and considering mostly are backs too. I was a second rower when I was playing. I didn't have the ideal height but oh well.

yeah same here. height seems to be a commodity on the american rugby field haha. but our legs are strong and we never get driven back!

BobisMighty

11-04-2010, 07:25 PM

Deadlift and Military Press

Dynamic Stretching

Deadlift
45x10 225x5 275x5 315x5 365x5 405x1

Military Press
45x10 65x5 95x5 115x5

Push press
135x5 155x5

Front Squat
135x3x10

Assisted Wide Grip Pullups
3x10

Machine Incline Press
135x10 155x10 175x10

Dumbbell Side Lateral Raise
22.5x3x10

Parallel Cable Facepull
30x3x12

Machine Shrugs
250x15 225x13 225x10

Wide Parallel Grip Pullups
x5(failure)

lnub

11-08-2010, 12:23 PM

BobisMighty

11-08-2010, 12:57 PM

Keep up the good work mate. Just subscribed. I'm doing a little rugby log myself. Hoping to learn a few things from yours. BTW, don't know if you said it in your opening post, but what position do you play.

Cheers.

thanks for checking in. i play flanker, sometimes lock. i play for a Division 2 men's club. What about you?

foyt20

11-08-2010, 04:37 PM

thanks for checking in. i play flanker, sometimes lock. i play for a Division 2 men's club. What about you?

Good games this saturday Bob. Thanks for a great challenge this weekend.

BobisMighty

11-08-2010, 05:03 PM

Good games this saturday Bob. Thanks for a great challenge this weekend.

Thanks. I appreciate it. Every minute of that game was brutal. You guys earned the win.

BobisMighty

11-08-2010, 05:06 PM

Rugby is over. This week is deload week. My joints need it.

Deadlift day

Dynamic Stretching

Deadlift
45x10 225x5x5

Good Mornings
Shoulder width stance 135x3x10
Wide stance135x2x10

Reverse Hyper-extensions
90x5x10

Leg Raises
4x15

BobisMighty

11-09-2010, 05:33 PM

Military Press day

Shoulder Prehab

Military Press
45x10 85x5x5

Incline Dumbbell Chest press
40x3x10 45x2x10

Dips
4x10

Chin ups (various grips)
8,7,7

Wide Parallel Grip Lat Pulldowns
140x5x10

Dumbbell Lateral Raises
15x3x15

Parallel Cable Facepulls
30x3x12

audieswu

11-09-2010, 07:18 PM

Heck ya Bob, now time to go to work. Off-season, get your strength up. YESSS!

PM me if you need some pointers. Always more than happy to help a bro out.

lnub

11-10-2010, 10:49 AM

thanks for checking in. i play flanker, sometimes lock. i play for a Division 2 men's club. What about you?

I play for my university (USC) in California. I normally play flanker, but this weekend I might be getting the start at 8-man. Keep up the good work bud.

BobisMighty

11-11-2010, 06:27 PM

Heck ya Bob, now time to go to work. Off-season, get your strength up. YESSS!

PM me if you need some pointers. Always more than happy to help a bro out.

Haha thanks man. I'm upping the intensity. I'm going to push the volume into overdrive.

I play for my university (USC) in California. I normally play flanker, but this weekend I might be getting the start at 8-man. Keep up the good work bud.

thanks man. good luck at 8 man. great position.

BobisMighty

11-11-2010, 06:32 PM

Squat day

Dynamic Stretching

Barbell Squat
45x10 165x5x5

Front Squat
135x5x10

GHR
5x10

Weighted Decline Situps
10x3x15

Front Squat did not feel awkward today. I might have corrected some imbalances, or my leaning forward problem. I did finally get the "shelf" in my back right for back squatting, which helps secure the bar.

BobisMighty

11-13-2010, 05:01 PM

Shoulder Prehab

Barbell Bench Press
45x10 135x5x5

Dumbbell Bench Press
50x3x10 55x2x10

Single Arm Dumbbell Rows
80x5x10
I don't call them kroc rows because the weight is low.

Seated Dumbbell Overhead Press
30x5x10

Facepulls
8x15 100x2x15

Pushups
5 sets till failure

audieswu

11-14-2010, 04:26 PM

Been doing work Bob. Great job man. Been consistent too which is great to see.

BobisMighty

11-15-2010, 08:14 AM

Been doing work Bob. Great job man. Been consistent too which is great to see.

thanks man! i appreciate.

scott_donald

11-15-2010, 08:55 AM

yep glad to seeing you training away nicely here... getting some good volume in too...

BobisMighty

11-15-2010, 08:59 AM

yep glad to seeing you training away nicely here... getting some good volume in too...

thanks. this past week was just a deload, but in the coming weeks i'll be doing a sort of 5/3/1 westside hybridization. but i'm keeping all my assistance work at 5x10. until i get my hand operated on that is. i'll have 6 weeks of not being able to use my left hand. for those weeks i'll be running a russian squat program.

scott_donald

11-15-2010, 09:04 AM

thanks. this past week was just a deload, but in the coming weeks i'll be doing a sort of 5/3/1 westside hybridization. but i'm keeping all my assistance work at 5x10. until i get my hand operated on that is. i'll have 6 weeks of not being able to use my left hand. for those weeks i'll be running a russian squat program.

smolov???

BobisMighty

11-15-2010, 09:36 AM

smolov???

yup. i'll be using a safety squat bar though, so i don't have to worry about holding the bar.

BobisMighty

11-15-2010, 06:43 PM

deload's over. time to hit the weights and keep up the volume.

dynamic stretching

deadlift
45x10 225x5 255x5 315x5 340x5 360x5

box jumps
4x5

good mornings
135x10 155x4x10

front squat
135x10 155x4x10

triangle handle seated cable row
140x3x10 150x2x10

leg raises
4x15

audieswu

11-15-2010, 07:09 PM

Great deadlift #'s Bob. Keep hitting it hard. You got my full support bro. Pinoy pride!

BobisMighty

11-16-2010, 09:52 PM

Great deadlift #'s Bob. Keep hitting it hard. You got my full support bro. Pinoy pride!

thanks man! Yeah my max before the season was 465, so i'm hoping to hit 500 soon. Pinoy Pride!!

BobisMighty

11-16-2010, 09:57 PM

12:30PM
I ran two 15minute interval sessions, 1 minute walking, 1 minute fast running

7:00pm
Military Press Day

YTLW Raises

Military Press
45x10 85x5 100x5 125x5 135x5 145x5
the last 3 reps i had to use a little leg drive. think i overestimated my numbers. will scale it own a bit for the next few weeks

seated dumbbell overhead press
35x10 37.5x2x10 40x2x10

Mixed grip Pull-ups(I started with how ever many reps i could do with my body weight, then finished up on assisted pull-up machine)
10,5(5),5(5),5(5),4(6)

Lateral Raises
15x4x10 20x10

Parallel Cable Racepulls
35x4x15

Machine Shrugs(held for 1 second at the top)
250x3x10

SgSpartan

11-17-2010, 12:53 AM

Good luck with your Rugby aspirations!

As a fellow sportsperson, would send good luck reps, but I'm on rc, lulz.

BobisMighty

11-17-2010, 07:22 AM

Good luck with your Rugby aspirations!

As a fellow sportsperson, would send good luck reps, but I'm on rc, lulz.

Thank you sir. Good look with your aspirations as well!

BobisMighty

11-18-2010, 06:16 PM

Week 1 Squat Day

Dynamic Stretching

Squat
45x10 160x5 195x5 240x5 260x5 275x5

Good Mornings(Done on a GHR Machine)
Bodyweightx5x10

45 Degree Hyperextension (Plate held behind head)
35x4x10 25x10

Incline Situps (Nearly vertical)
1x25, 4x20

Stretched for about 10 minutes afterwards

BobisMighty

11-19-2010, 12:20 PM

Shoulder Prehab
YTLW raises

Barbell Bench
45x10 120x5 145x5 180x5 190x5 205x5

Close Grip Bench Press
135x5x10

Single Arm Dumbbell Rows
90x5x10

Lat Pulldowns
135x5x10

Dumbbell Rear Delt Flies
15x3x10

Dumbbell Lateral Raises
15x2x15

Contrast Showers

audieswu

11-19-2010, 12:23 PM

Solid work Bob O! Aware me of Contrast Showers?

BobisMighty

11-19-2010, 01:03 PM

Solid work Bob O! Aware me of Contrast Showers?

Thanks man!
Contrast showers are alternating cold and hot water. i do 30 seconds of cold water and 1 minute of hot water. i do this for about 10-15 minutes. helps with recovery.

audieswu

11-19-2010, 01:05 PM

Thanks man!
Contrast showers are alternating cold and hot water. i do 30 seconds of cold water and 1 minute of hot water. i do this for about 10-15 minutes. helps with recovery.

Oh gotcha, may have to try that one (no homo) :D

BobisMighty

11-19-2010, 01:06 PM

Oh gotcha, may have to try that one (no homo) :D

it feels good afterward, but it sucks when you do it.

BobisMighty

11-22-2010, 05:55 PM

Deadlift week 2

Dynamic Stretching

Deadlift
45x10 225x5 275x5 340x3 360x3 380x3

Front Squat
155x3x10 165x2x10

Wide Stance Good Mornings
155x3x10 165x2x10

Leg Raises
20,15,15,12

Stretching

BobisMighty

11-23-2010, 05:45 PM

Military Press Week 2

My shoulder felts awful all day, so I did lots of shoulder prehab. external and internal rotations, broomstick stretches, the whole bit.

Military Press
45x10 85x5 105x5 125x3 135x3 145x5
last set had a bit of leg drive, so I'm going to bring down the numbers again. at 135 i was fine though.

Seated Dumbbell Shoulder Press(weight is each hand)
42.5x5x10

Pullups(alternating sets of wide parallel grip and regular overhand. also again first number is bodyweight, second number is assisted)
10,5(5),5(5),4(6),4,(6)

Dumbbell Lateral Raises
20x3x10
Machine Lateral Raises
60x10, 70x10

Machine Shrugs
250x3x15
Supersetted with
Parallel Cable Facepulls(weight is each hand)
35x3x15

after doing this i realized there is a better shrugging machine that i can stack more weight on, so i'll be using that for now on. i feel like my traps have shrunk.

Chinups to failure

Stretching

BobisMighty

11-25-2010, 12:09 PM

Happy Thanksgiving everyone!! Dirty bulk like there's no tomorrow!!

Dynamic Stretching

Barbell Squat
135x5 175x5 210x5 260x3 275x3 290x6

Good Mornings
155x2x10 165x3x10

Box Squat(bench was 1" below parellel with thick foam, made it a little harder to come up from the bottom)
165x5x10

Hanging Leg raises (knees to elbows)
12,10,10,10

stretching

BobisMighty

11-26-2010, 07:29 PM

Extensive Shoulder Prehab

Barbell Bench
45x10 135x5 155x5 190x3 205x3 215x5

Close Grip Bench Press
135x5x10
Supersetted with Pullups of various grips
5x5

Chest Supported Barbell Row
115x2x10 135x3x10

Dumbbell Lateral Raises
20x3x10 25x2x10

Plate Loaded Machine Shrugs
315x10 315x3x20

Parallel Cable Facepulls(weight is each stack)
40x4x15

Stretching

BobisMighty

11-29-2010, 06:21 PM

Dynamic Stretching
Did this longer than usual as people were using the deadlift platform, and they hogged all the bumper plates. I don't think they knew that you only need to use one on each side.

Deadlift
45x10 225x5 275x5 315x5 365x3 405x3

Front Squat
165x5x10

Wide Stance Good Morning
165x5x10

Ab coaster machine
40lbsx3x20
This hurt more than I thought it would.

Leg raises
2x13

Weighted hamstring stretch
I took an empty barbell, I stood on a box and slowly bent over, keeping my legs straight sort of like a stiff-legged deadlift. i let the bar pull me down farther than i normally would reaching down. held this for 20 seconds. I did this 3 times.

Full body stretching

audieswu

11-29-2010, 07:17 PM

Now that's what I'm talking about. Serious work here Bob. Great job man. Strong lifts bro.

BobisMighty

11-29-2010, 08:28 PM

Now that's what I'm talking about. Serious work here Bob. Great job man. Strong lifts bro.

Thanks man! I'm putting in work! In the process of revamping my diet as well, which should help out a lot with my lifting as well.

SgSpartan

11-30-2010, 04:48 AM

Reps for a fellow MISC Strength Crew.

BobisMighty

11-30-2010, 06:06 PM

Extensive Shoulder Prehab

Military Press
45x10 75x5 85x5 115x5 125x3 135x5
Supersetted with
Pullups (standard overhand)
5x5
No leg drive on Military Press at all.

Seated Dumbbell Shoulder Press
42.5x5x10

Band Assisted Wide Parallel Grip Pull-ups(light long band)
10,10,10,8,12
Looking back I should have done either lat pull downs or seated rows, but I think it went ok.

Dumbbell Lateral Raises (palms facing forward, brought dumbbells as high as i could past shoulder level, but no more than 45 degrees from floor)
20x5x10

Parallel Cable Face Pull
45x4x15

Plate Loaded Machine Shrugs
375x3x15

BobisMighty

12-02-2010, 06:17 PM

Dynamic Stretching

Barbell Squats
55x10 185x5 210x5 245x5 275x3 315x4 315x3
I was supposed to hit 305 for 1, but I thought the hell with it. And I blasted through it. I could have hit 5reps the first time, but I came down a little fast and the bar hit the supports. I paused at the bottom to eliminate the bounce and came up. That's why I did the second set of 315. I bet I could hit 315 for 3 sets of 5 fresh though.

GHR
5x10

Low Bar Box Squat
165x5x10

Ab bench
10x20 20x20 25x20

weighted hamstring stretch

deep stretching for about 15-20 minutes. lost count.

I'm already happy with this improvement. I just hope my bench improves tomorrow.

BobisMighty

12-03-2010, 05:39 PM

Light Stretching
Shoulder Prehab

Bench Press
45x10 135x5 155x5 180x5 205x3 230x3
I was supposed to do 225x1 but I rounded up. I'm happy with what I did. Hopefully I continue to make progress in the bench press, and my shoulders make a full recovery like they seem to be doing.

Close Grip Bench Press
135x5x10
This felt much easier than in past workouts.

Chest Supported Barbell Row
135x5x10
I really concentrated on squeezing my back at the top. That made a difference in the last 2 sets.

Seated Behind the neck shoulder press
45x10 65x10 75x4x10
The last 4 sets were supersetted with
Parallel Grip Chin ups
5,5,5,5
I went with behind the neck shoulder press because I wanted to do something that hit all the delts, not just my middle delts. I want my assistance work to be more compound movements with as little isolation as possible.

Plate Loaded Machine Shrugs
405x5x10

Stretching

BobisMighty

12-06-2010, 06:15 PM

This is my deload week.

Dynamic Stretching

Box Jumps
4x5

Deadlift
225x4x5 275x5

Sumo Deadlift
225x5x10

Front Squats
165x5x10

Leg Raises
20,17,16,15,15

Deep Stretching.

SgSpartan

12-07-2010, 05:23 AM

In on fellow MISC strength crew's log.

Good luck brah!

audieswu

12-07-2010, 07:32 AM

Nice lifts Bob especially for a deload week.

BobisMighty

12-07-2010, 07:41 AM

In on fellow MISC strength crew's log.

Good luck brah!
thanks for checking in brah!

Nice lifts Bob especially for a deload week.

Thanks man. I figure I should stay around 50-65% 1RM, but it can't hurt to turn to keep up the volume.

audieswu

12-07-2010, 07:43 AM

thanks for checking in brah!

Thanks man. I figure I should stay around 50-65% 1RM, but it can't hurt to turn to keep up the volume.

I say if you aren't feeling completely burnt out still lift. I personally just take a week off. My next deload happen to falls on the week of my cruise in Jan. :)

BobisMighty

12-07-2010, 08:36 AM

I say if you aren't feeling completely burnt out still lift. I personally just take a week off. My next deload happen to falls on the week of my cruise in Jan. :)

Well isn't that convenient! I love it when things fall into place like that.

audieswu

12-07-2010, 09:10 AM

Well isn't that convenient! I love it when things fall into place like that.

LOL, it's planned ahead of time.

BobisMighty

12-07-2010, 05:32 PM

Light stretching
Shoulder dislocations
YTWL raises with 5lbs

Military Press (used a thick bar today)
45x10 75x4x5 95x5
Supersetted with
Parallel Grip Chinups
5x5

Plyometric Pushups
3x5

Seated Dumbbell Shoulder Press
40x5x10

Lat Pulldowns
160x5x10

Dumbbell Lateral Raises (palms facing forward)
20x5x10

Plate Loaded Machine Shrugs
405x4x15

Parallel Cable Face Pulls(weight is each stack)
40x4x15

BobisMighty

12-10-2010, 07:30 AM

Dynamic Stretching

High Bar Squat
45x10 165x3x5 185x5 205x5

Jump Squat
65x3x5
Read an article on ergo-log about doing jump squats or some other plyometric exercise increasing testosterone synthesis when done after your main set of squats
http://ergo-log.com/jumpsquats.html
also coincides with a study about something called post-activation potentiation
http://www.ncbi.nlm.nih.gov/pubmed/18076243

Box Squat
165x10x5
I did 10 sets of 5 to see the difference. I rested 30 seconds between each set. It wasn't as difficult as doing 5 sets of 10 and I felt more explosive on these, which is important. I might switch to this from now on.

GHR
5x10

Ab Bench
20x20 30x20 30x2x15

Stretching

audieswu

12-10-2010, 07:34 AM

Wholly squatting batman. That's a lot of squats in one session :) Great job as always Bob.

BobisMighty

12-10-2010, 07:39 AM

Wholly squatting batman. That's a lot of squats in one session :) Great job as always Bob.

Haha thanks. I'm trying to stay with compound movements for my assistance work, but I read an article in muscle and fitness about 10 sets of 5 explosive squats increasing testosterone. i figured if i'm normally supposed to do 5 sets of 10, 10 sets of 5 equals the same volume so i'd just cut the resting down.

audieswu

12-10-2010, 07:52 AM

Haha thanks. I'm trying to stay with compound movements for my assistance work, but I read an article in muscle and fitness about 10 sets of 5 explosive squats increasing testosterone. i figured if i'm normally supposed to do 5 sets of 10, 10 sets of 5 equals the same volume so i'd just cut the resting down.

Good interpretation brah. Curious with your development on this. You know me, I like high volume work so this interest me.

BobisMighty

12-10-2010, 07:55 AM

Good interpretation brah. Curious with your development on this. You know me, I like high volume work so this interest me.

i'll definitely keep you posted. i'll be trying this for at least the next cycle of 5/3/1, so I should see something by then.

BenT

12-10-2010, 03:51 PM

workouts' looking strong, brah! interested to see how you progress with the 10x5 sets as well, might have to try that the next time I get on 531 again.

BobisMighty

12-10-2010, 09:34 PM

workouts' looking strong, brah! interested to see how you progress with the 10x5 sets as well, might have to try that the next time I get on 531 again.

Thanks Ben. I'll let you know how it goes.

BobisMighty

12-10-2010, 09:37 PM

YTWL Raises
done with 5lb dumbbells

Barbell Bench
45x10 135x3x10 145x10 165x10
Supersetted with
Chinups
5x5

Incline Bench
135x3x10 135x9 135x11
Didn't rest long enough between 3rd and 4th, so rested a little longer and made up for it.

Bent over Barbell Rows
135x5x10

Behind the neck Shoulder Press
65x10 75x4x10

Facepull (single stack)
80X20 90X20 100X20 110X15

Stretching

MartyrMoose

12-11-2010, 05:18 AM

Mind PMing me your routine as well? It looks solid from your log! Time to start training for the next rugby season, we just won the inter-school finals this thursday - first time in 10 years (: Just wondering though, would my stats be considered below average for the forward players (props) under 18 over there in the states?

+ Repped & Sub'd

Keep trainingg

BobisMighty

12-13-2010, 07:03 PM

Foam Rolling
Dynamic Stretching

Deadlift
45x10 225x5 275x5 325x5 345x5 365x5 325x14
I decided to rep out 1.5x my bodyweight (216lbs) just to see how many I can do. I got the idea from a promo in the supp section.

Box Jumps
4x5

Good Mornings
155x5x10

Front Squats
155x10

Leg Raises
20,17,16,15

Stretching

t5XLF4-74To
edit: i know my back started to round towards the end. it's a flexibility issue. this is the first time i've seen a video of myself deadlifting, so i know what i need to work on.

BobisMighty

12-14-2010, 05:35 PM

Lowerbody Stretches
Burpees
1,2,3,4,5,6,7
I decided to join my friend in the 100 burpee challenge. He is on day 8 so I decided to catch up all in one day.
YTWL Raises
5lbs 12 reps each

Military Press
45x10 75x5 95x5 110x5 120x5 125x6

I tried to pushpress my bodyweight (215). I loaded up the bar, unracked it, and realize there is no way. Not yet at least.

Seated Dumbbell Overhead Press
40x3x10 42.5x2x10
Supersetted with
Chinups
5x5

I normally superset chinups with military press. I didn't realize I had forgotten to do this until I was done, so I supersetted it with the dumbbell press.

Lat Pulldowns
130x10 140x10 150x10 160x10 170x10

Dumbbell Lateral Raises
Palms facing forward
22.5x3x10
Palms facing down
22.5x2x10

Rope Facepulls
100x3x20 110x20

Burpees
8

Stretching

BobisMighty

12-16-2010, 07:01 PM

Dynamic Stretching
YTLW Raises(no weight)

Squat
45x10 165x5 205x5 250x5 265x5 280x5 215x19
I tried to see how many times I could squat my body weight afterwards. I think I could have squeezed out some more, but ah well.

Standing Long Jump
4x5

Wide Stance Box Squat
165x10x5
Doing 10 sets of 5 again. I feel more explosive with this set rep scheme.

GHR
5x10
The first set I had the machine set wrong, so I was actually using more of my bodyweight than normal. it made the last 4 sets feel like a breeze.

Ab workouts
I did various ab machines here, as I was trying to switch it up. I felt all of them in my lowerback more than in my abs. I did about 3 different machines at 15 reps each.
Settled on swiss ball crunches (lean back to get stretch in abs, then crunch)
15, 6lbsx15

Deep Stretching

Video of squat
Dc9gBNHDXBQ

audieswu

12-16-2010, 07:09 PM

Hell yeah Bob! Atta boy. Doin work here son. Man that's what I'm talking about. Busting ass in the off season. I'll hit you with the reps on these for sure tomorrow.

mm55

12-17-2010, 06:33 AM

in after audie, great work in here.

BobisMighty

12-17-2010, 07:33 AM

Hell yeah Bob! Atta boy. Doin work here son. Man that's what I'm talking about. Busting ass in the off season. I'll hit you with the reps on these for sure tomorrow.

in after audie, great work in here.

thanks guys. Yeah I mean at first I was only repping out my bodyweight for the SuperTest promo, but now i've been reading that ending your high weight low rep set with one long set with about 60% 1rm helps increase muscle growth.
http://ergo-log.com/longset.html
I think i'm going to keep doing this.

BobisMighty

12-17-2010, 06:53 PM

Dynamic Stretching
10 burpees
YTWL raises
5x12 each

Barbell Bench
45x10 135x5 145x5 180x5 190x5 205x5 215x7
I tried to see how much I could bench my own bodyweight. Turns out only 7 times :( week chest is week. I blame my shoulders and my bum hand.
Supersetted with
Inverted Rows
5x5

Close Grip Bench Press
135x5x10

Chest Supported T-Bar Row (plate weight only)
90x5x10

Behind the neck shoulder press
65x5x10

I had to rush this workout. I had to pick up my baby sisters and take them to my father's house

Video of my benching
4vsEQZB553o
My ass stayed on the bench the whole time. It may not look like it, but I have a big ass. Refer to my deadlift video for proof. I also didn't bounce the bar off my chest. The bar touched just below my chest.

moose45

12-17-2010, 06:56 PM

Diggin the vids, great log. Don't feel bad about the 7x of bench of your bodyweight, you'll get it up in no time!!!

BobisMighty

12-20-2010, 06:17 PM

Diggin the vids, great log. Don't feel bad about the 7x of bench of your bodyweight, you'll get it up in no time!!!

thanks man! i think i'm going to start recording my week 3 95% 1rm lifts and posting them.

BobisMighty

12-20-2010, 06:23 PM

Dynamic Stretching
11 Burpees

Deadlift
45x10 225x5 275x5 345x3 365x3 390x3 260x12
I deadlifted barefoot for the first time today. For some reason it just felt harder. I was feeling pretty tired, but I think I was thrown off by doing it barefoot for the first time. I also probably should have hit 315 before jumping right to 80% of my 1rm.

Seated Box jumps
2x5
Box Jumps
2x5
The seated box jumps were really rough for me for some reason, so I switched to regular box jumps. I figured it'd be better to hit regular box jumps then to bust my ass trying to do seated ones.

Good Mornings
175x5x10

Front Squat
175x10 165x4x10
175 was too much for me to do 5 sets of 10 with. So I lowered it.

Leg raises
20,20,15,15,15

Deep Stretching

Overall a decent workout. I was disappointed with my deadlifts though, considering I did 324x14 last week. I wanted to hit 390x5 but I just didn't feel it.

BobisMighty

12-21-2010, 08:58 PM

Dynamic Stretching
12 Burpees
YTWL Raises
5lbsx12 each letter

Military Press
45x10 75x5 95x5 120x3 125x3 135x4 90x14

Plyometric Pushups
4x5

Seated Overhead Dumbbell Presses
42.5x5x10
Supersetted with
Twisting Chinups(handle twists from palm facing forward, to palm facing in)
5x5

Wide Parallel Grip Lat Pulldown
150x3x10 160x2x10

Dumbbell Lateral Raises (special dumbbells, There's pad that goes over your wrist on them, to make them easier for raises)
20x10 25x4x10

Facepulls
120x4x20

Russian Twists
10x3x15

Deep Stretching

audieswu

12-22-2010, 05:39 AM

Strength is definitely climbing bro. Good job mang. I see that 390X3 DL. Good lift bro.

BobisMighty

12-22-2010, 07:10 AM

Strength is definitely climbing bro. Good job mang. I see that 390X3 DL. Good lift bro.

Thanks! I'm hoping I'm not taxing myself too much. We'll see in week 3. My lowerbody can handle the punishment though. The true test is when I start all my sprint sessions.

BobisMighty

12-23-2010, 05:09 PM

Dynamic Stretching
Hip Mobility circuit per below
MGlwJkdMaME

Barbell Squat
45x10 165x5 205x5 265x3 285x3 300x3 205x14
Dissapointed with the 205x14, since I did 215x19 a couple weeks ago after maxing, but it could be my body adapting to the long sets and the plyos.

Depth Jump onto Box
4x5

Explosive Wide Stance Box Squat
165x10x5

GHR
5x10

Hip Abductor Machine
110x4x20
I have week Hip abductors, so I'll be throwing these in.

Myotactic Crunch
as described in this article
http://gizmodo.com/5709916/4+hour-body-+-six-minute-abs
10, 6x10 9.9x3x10
I really felt these when I did. No stress on my lowerback. I'll just up the weight and do these.

Deep Stretching

BobisMighty

12-24-2010, 02:10 PM

Merry Christmas brahs!

Lowerbody Stretching
16 Burpees

YTWL raises
5lbsx12 each letter

Bench
45x10 135x5 145x5 190x3 205x3 215x6 145x14
Supersetted with
Inverted Rows
5x5
Bench felt strong today.

Bench alternating grips (Wide, Regular, Close, Wide, Close)
135x5x10

Chest Supported Barbell Rows
135x5x10

Lateral Raises
20x5x10
I felt like i had more control working with 20lbs instead of 25. I didn't feel the need to try to cheat as much.

Facepulls
120x4x20

Torture Twists (Lay flat, faceup on GHR machine. Twist to one side, hold for 5 seconds, twist to other side, hold for 5 seconds. That's one rep)
5,4,4

BobisMighty

12-28-2010, 07:03 PM

I took much more time off than I wanted to, thanks to the blizzard. But i'm back on track.

Dynamic Stretching
Hip Mobility Circuit

Deadlift
45x10 235x5 282x5 325x5 365x3 415x3 260x14
415 felt easy. I thought I could do one more. But didn't want to push it. the 260x14 was harder than I thought it would be, but I'm betting I could have pushed out 6 more reps if I dug a little deeper. I wanted to save some for my assistance work though.

Box Jump
4x5

Good Mornings
165x5x10

Front Squats
165x5x10

Leg Raises
25,20,18,18

Deep Stretching

BobisMighty

12-29-2010, 08:10 PM

Dynamic Stretching
10 Burpees
YTWL Raises
5lbx12 for each letter

Military Press
45x10 85x5 95x5 115x5 125x3 145x3 90x15
Supersetted with pulllups
5x5

Explosive Depth Pushups
dR5cr0Y1z5M
4x5

Seated Dumbbell Presses
42.5x5x10

Assisted Pushups
5x10

Lateral Raises
20x5x10

Turkish Get Ups
30lbsx5 each side
bvkP9XOW44U
much harder on my left side than my right, so i have imbalances to workout.

BobisMighty

12-31-2010, 05:08 PM

I literally only had 15 minutes of time to lift, so I made the most of it. All the gyms in the area were closed, so by the time I got to one that was open, i paid $30 for 15 minutes of lifting.

Dynamic Stretching
10 burpess

Barbell Squat
45x10 135x10 185x5 225x5 275x3 315x5 335x3 345x1 205x10

Not bad for 15 minutes of lifting.

audieswu

12-31-2010, 06:54 PM

BobisMighty

01-01-2011, 01:13 PM

HELL YEAH! 15 mins. and you chose to do squats! You'll forever get my respect for that!

haha thanks man. if you only have 15 minutes to lift, it better be either deads or squats or you might as well go home.

BobisMighty

01-03-2011, 11:12 PM

Dynamic Stretching
15 Burpees

YTWL Raises
5lbsx12 for each letter

Barbell Bench
45x10 135x5 165x5 185x5 215x3 235x4 150x15
Supersetted with
Inverted Rows
5x5

15 Burpees

Flat Dumbbell Chest Presses(weight is each hand)
45x10 50x10 55x10 60x2x10

15 Burpees

Unilateral Row Machine(weight is each side)
120x3x10 135x2x10

15 Burpees

Parallel Cable Facepulls(weight is each hand)
45x5x10

15 Burpees

Torture Twists
5second holdx2x5 5second holdx3x3

6 burpees

i did so many burpees because i'm on day 26 of the burpee challenge and had to make up for missed burpees over the weekend.

audieswu

01-04-2011, 06:45 AM

FFFFUUUUUU Burpees :D Daym Bob, that's alot of burpees man. And doing them in between exercises too. Awesome work here bro.

BobisMighty

01-04-2011, 07:36 AM

FFFFUUUUUU Burpees :D Daym Bob, that's alot of burpees man. And doing them in between exercises too. Awesome work here bro.

thanks audie! yeah it is a lot haha. i actually liked doing them between sets though. the true test will be doing them on legs day though.

audieswu

01-04-2011, 08:49 AM

thanks audie! yeah it is a lot haha. i actually liked doing them between sets though. the true test will be doing them on legs day though.

Oh daym, on leg day..Man that would suck lol

BobisMighty

01-04-2011, 06:57 PM

Oh daym, on leg day..Man that would suck lol

yeah. i'll let you know next week how that goes.

BobisMighty

01-04-2011, 09:28 PM

I was very tempted to max out today, as I felt really good. But seeing as how I will be adding sprint training to the mix, ramping up to the pre-season, I thought I should get a good deloading in before i really push myself.

Dynamic Stretching
13 Burpees
Hip Mobility Circuit

Sumo Deadlift
45x10 225x2x5 275x3x5

Box Jumps
4x5

Reverse Hyperextension
90x2x10 100x3x10

45 degree hyperextension
25x5x10

Turkish Getup
35x2x5

Kettlebell Swings
50x3x10

BobisMighty

01-10-2011, 07:46 PM

Last week, I went to my PT and he told me no pressing exercises. So for bench and military press day, all i did was chinups, rows and facepulls. for squat day i just did bodyweight squats and lunges.

BobisMighty

01-10-2011, 07:57 PM

Dynamic Stretching
15 Burpees
Hip Circuit

Deadlift
45x10 225x5 265x5 330x5 355x5 375x5 338x15
I tried my hand at the 1.5xbodyweight deadlift challenge. I weighed in at 225, 338.

Depth Jump
4x5

15 Burpees

Safety Squat Bar Box Squats(bar is 65lbs)
185x5 165x9x5
Decided it would be more beneficial for me to do the explosive squats on deadlift day, so i'm not just squatting endlessly on squat day. Plus it helps me get more explosive quad dominant work in. The safety squat bar does force me to stay more upright

15 Burpees

GHR
5x10

15 Burpees

Myotactic Crunch
16lbsx4x10
Supersetted with
Burpees
3x5 1x4

Deep Stretching

BobisMighty

01-18-2011, 10:48 AM

This is for January 11, 2011

My ART guy said I shouldn’t do any pressing exercises until my PT is done, which should be at the end of this month. So it’s all back and iso work today.

Dynamic Stretching

15 Burpess

Chinups (Various grips): 5x5

Inverse Rows: 4x10

Rope Tricep Pulldowns: 80x10, 90x10, 100x3x10

Facepulls: 120x15, 130x12, 140x12, 150x2x10

Rowing Machine: 4 sets of 5 rounds of 30:30 seconds of rowing and rest.

BobisMighty

01-18-2011, 10:53 AM

This is for January 13th, 2011

Dynamic Stretching
15 Burpees
Hip Mobility Circuit

Squat
45x10 175x5 205x5 255x5 275x5 290x5 205x10

Depth Jump
4x5

Band resisted GHR (light long band)
10x5

Good Mornings
155x5x10

Myyotactic Crunch
16lbsx4x10

BobisMighty

01-18-2011, 10:56 AM

This is for January 14, 2011

Dynamic Stretching
15 Burpess

Chest Supported Rows
135x10 155x10 185x8 205x3 225x2x2

Dumbbell Flies
30x10, 35x10, 40x10, 45x10

Pullups
5x5
Assisted Pullups
1x10

Tricep Pushdowns
70x5x10

Facepulls
150x5x10

BobisMighty

01-18-2011, 10:59 AM

Dynamic Stretching
15 Burpees

Deadlift
45x10 225x5 265x5 355x3 375x3 405x3 265x10

Box Jumps
4x5

Box Squats
175x10x5

GHR
5x10

Myotactic Crunch
16lbsx4x10
Supersetted with
Burpees
10,10,9

audieswu

01-18-2011, 12:02 PM

Dynamic Stretching
15 Burpees

Deadlift
45x10 225x5 265x5 355x3 375x3 405x3 265x10

Box Jumps
4x5

Box Squats
175x10x5

GHR
5x10

Myotactic Crunch
16lbsx4x10
Supersetted with
Burpees
10,10,9

405X3, say what? I'm getting exhausted just reading through all the burpees.

BobisMighty

01-18-2011, 02:29 PM

405X3, say what? I'm getting exhausted just reading through all the burpees.

haha yeah man, the deadlift's are going up. i think it's doing the long set after doing my heavy set that's helping me. i'm definitely feeling the burpees, but they're shredding my legs. plus i'm starting a slow cut/recomp, so they'll help me drop some fat.

BobisMighty

01-18-2011, 06:35 PM

Met the ART guy before the gym today. We worked on some more muscle groups on my right shoulder. So far I have definite signs of improvement. Did a flexibility test today. Went to see how far up my back I could reach with each hand. My right hand had an 8" reach deficit. After m ART session, we reduced it to 4", which is not bad at all. It's all a matter of isolating which muscle group need more work. I'm still miles a head of where I was before. I can also do some shoulder and pressing work, but nothing overhead just yet.

Dynamic Stretching
10 Burpees
YTWL Raises
5lbx12 for each letter

Pin Presses
45x10 135x10 185x4x5

Chin Ups(alternate grips with 1 long negative at the end of each rep)
5x5
Assisted pullups
1x12

Front Plate Raise
45x5x10

Dumbbell Side Delt Raises(weight is each arm)
20x5x10

Facepulls
150x5x12

Burpees (30 seconds rest in between)
3x10

Cardio/Conditioning
Tabata Intervals (20s:10s rest)
Jacob's Ladder 4 minutes
Rowing Machine 4 minutes
Jacob's Ladder 4 minutes

This is Jacob's ladder
http://www.mglfitness.com/DBimages/Large/74.jpg

audieswu

01-19-2011, 05:59 AM

haha yeah man, the deadlift's are going up. i think it's doing the long set after doing my heavy set that's helping me. i'm definitely feeling the burpees, but they're shredding my legs. plus i'm starting a slow cut/recomp, so they'll help me drop some fat.

Now you are getting into my style of training. Slow and steady cut/recomp wins, because you're not only keeping your strength up, you can gain strength while cutting. Slower approach, definitely but we're not competing anytime soon, we're in this for the long haul.

BobisMighty

01-19-2011, 06:28 AM

Now you are getting into my style of training. Slow and steady cut/recomp wins, because you're not only keeping your strength up, you can gain strength while cutting. Slower approach, definitely but we're not competing anytime soon, we're in this for the long haul.

yeah man. plus i think losing weight too rapidly messes with your test levels. not to mention you can burn out quickly or be extremely tempted to just go off your diet. doing it slow ensures you maintain your gains more.

audieswu

01-19-2011, 08:55 AM

yeah man. plus i think losing weight too rapidly messes with your test levels. not to mention you can burn out quickly or be extremely tempted to just go off your diet. doing it slow ensures you maintain your gains more.

That's exactly what I'm saying. Too many people are caught up on getting rip too quick but their core lifts are in the shyt...I'm the opposite of that, core lifts strength first then work on getting rippage. Having a strong core will go along way.

BobisMighty

01-20-2011, 07:39 PM

Dynamic Stretching
2x10 Burpees
Hip Flexibility Circuit

Squat
45x10 175x5 205x5 275x3 295x3 315x3 205x10

Box Jumps
4x5

10 Burpees

Extended Set dones as follows (A1, 10 seconds, A2, 2 minute rest, A3, 2 minute rest x5)
A1- Front Squat 205x5x5
A2- Back Squat 205x9, 205x3x8, 205x6
A3- GHR Bodyweight+10lbs5x6

Burpees
5x10, 1x7
I read about this method in Charles Poliquin's article: Functional Hypertrophy.
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/article.aspx?ID=278

Although he prescribes a back off set of 25 reps after my main lift, which I might consider incorporating.