3plates for 5 reps while deloading?
hmm, brb searching for definition of deloading :P
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3plates for 5 reps while deloading?
hmm, brb searching for definition of deloading :P
[QUOTE=BobisMighty;639210303]I know. Tomorrow will let me know if this was a good idea or not haha.[/QUOTE]
Deadlifting 315 for reps on a deload :eek:!
[QUOTE=Highstick12;639220183]Deadlifting 315 for reps on a deload :eek:![/QUOTE]
Well in 5/3/1, for deload they recommend 50%x5 60%x5 70%x5. My current 1rm is 465, and 70% is 325, so I just did 315 to be safe. From what i've read you're not technically going heavy until you go 80% or above.
[QUOTE=Moloholo;639219783]3plates for 5 reps while deloading?
hmm, brb searching for definition of deloading :P[/QUOTE]
deloading is a way to give your central nervous system a way to de-stress from all the heavy work. i deload every 4 weeks. i try not to go higher than 70% of my 1rm. i think i over do it sometimes though, as you are supposed to go light with the weights as well.
Did you guys start practice yet Bob?
[QUOTE=BobisMighty;639228413]deloading is a way to give your central nervous system a way to de-stress from all the heavy work. i deload every 4 weeks. i try not to go higher than 70% of my 1rm. i think i over do it sometimes though, as you are supposed to go light with the weights as well.[/QUOTE]
ahh. that applies to movements that are very taxing on the CNS such as deadlifts and squats right?
i see. learning more each day. thanks man :)
[QUOTE=foyt20;639417153]Did you guys start practice yet Bob?[/QUOTE]
We start this saturday. We don't have a field with lights yet, so for now our practices are limited to saturdays at our field. What about you guys?
[QUOTE=Moloholo;639419323]ahh. that applies to movements that are very taxing on the CNS such as deadlifts and squats right?
i see. learning more each day. thanks man :)[/QUOTE]
Yes, but it also applies to over head press and bench press. Those can be very taxing on your shoulders and CNS as well.
I am debating whether to start 5/3/1 for football again. I had so much progress on it, but I am enjoying the aescethic side of built like a badass. I guess I could make a hybrid of the two.
[QUOTE=beertank23;639519353]I am debating whether to start 5/3/1 for football again. I had so much progress on it, but I am enjoying the aescethic side of built like a badass. I guess I could make a hybrid of the two.[/QUOTE]
Do the 5/3/1 for football for your main lifts and then do supersets for your supplemental lifts. Best of both worlds!
[QUOTE=beertank23;639519353]I am debating whether to start 5/3/1 for football again. I had so much progress on it, but I am enjoying the aescethic side of built like a badass. I guess I could make a hybrid of the two.[/QUOTE]
Built like a bad ass is a great workout, but it's upper-body centric. Maybe add hang cleans, or power cleans to one of the built like a bad ass workouts, and a set of squats or deadlifts. that really pretty much combines them.
[QUOTE=Highstick12;639528913]Do the 5/3/1 for football for your main lifts and then do supersets for your supplemental lifts. Best of both worlds![/QUOTE]
This is for 3/4/2011
In keeping with the deload week I kept it very simple. I also didn't want to tax myself the night before practice started.
Foam Rolling
Shoulder Prehab
Super Set
A1 Close Grip Pushups 20,10,10,10
A2 Regular Pushups 20,10,10,10
Extended Set(A1 A2 A3 1 minute rest)
A1 Wide Grip Pullups BW3x6 BW2x5
A2 Medium Grip Chinups BW3x5 BW2x4
A3 Gymnastic Rings Inverted Row BWx5x6
That was all.
First Practice:
Well I'm not as out of shape as I was last spring, which is ok. I started practice well enough. We did lots of passing drills, laps, rucking, and mauling. I'm glad to see I still carried over the things I worked on last fall. By the end of practice I was tired and I had 2 giant blood blisters on my feet that I popped today. Awesome. Hopefully they heal up in time for Tuesday and Thursday running sessions. We don't have a lighted field, which means Tuesday and Thursday will be touch rugby till it's too dark, then conditioning. I'm going to see if my Prowler fits in my trunk to bring it to those practices haha. I'll have some interesting things in mind for them if it does.
OUCH those blisters.. damn!
i'm interested to see how things go now with the practice. never had any knowledge or contact with rugby ever.
aiming to be the best or the star player in your team bob?
Good to hear that your first practice was a success Bob. Conditioning usually where I suck at for the first few practices so mad props to you for not completely falling apart lol
Dam those blood blisters. Any of your teammates/coaches noticed your strength improvement/size or both?
[QUOTE=audieswu;641091223]Good to hear that your first practice was a success Bob. Conditioning usually where I suck at for the first few practices so mad props to you for not completely falling apart lol
Dam those blood blisters. Any of your teammates/coaches noticed your strength improvement/size or both?[/QUOTE]
Everyone noticed my size, but I didn't really have a chance to show off anything else. I had to keep being defense of rucking practice though because I would just knock people over.
[QUOTE=Moloholo;641079743]OUCH those blisters.. damn!
i'm interested to see how things go now with the practice. never had any knowledge or contact with rugby ever.
aiming to be the best or the star player in your team bob?[/QUOTE]
I'm aiming to be the best player I can be, to be honest. Not really worried about how I stack up on my team. I just want to keep getting better. Google a rugby vid and you will see how awesome this sport is haha.
[QUOTE=BobisMighty;641091973]Everyone noticed my size, but I didn't really have a chance to show off anything else. [b]I had to keep being defense of rucking practice though because I would just knock people over.[/b][/QUOTE]
Heck ya! Beast mode those fools :D
[QUOTE=audieswu;641092813]Heck ya! Beast mode those fools :D[/QUOTE]
Lol yeah man. I'm really trying to maintain my weight and get a good recomp going for practice. Would love to be a fast 230 bowling everyone over.
[QUOTE=BobisMighty;641114473]Lol yeah man. I'm really trying to maintain my weight and get a good recomp going for practice. Would love to be a fast 230 bowling everyone over.[/QUOTE]
INB4 they nickname you BULL too :D
Yeah, be that "goalline situation guy".
[QUOTE=audieswu;641115633]INB4 they nickname you BULL too :D
Yeah, be that "goalline situation guy".[/QUOTE]
Haha that would be awesome.
We were supposed to start last tuesday, but we had some problems securing the field. We practiced thursday night (32 degrees with 18 mph winds. Good times) and saturday morning which was a great day for rugby.
[QUOTE=foyt20;641144053]We were supposed to start last tuesday, but we had some problems securing the field. We practiced thursday night (32 degrees with 18 mph winds. Good times) and saturday morning which was a great day for rugby.[/QUOTE]
It's always hard getting fields around this time. Soccer, baseball, and lacrosse practices starting up.
[QUOTE=BobisMighty;641091973]Everyone noticed my size, but I didn't really have a chance to show off anything else. I had to keep being defense of rucking practice though because I would just knock people over.[/QUOTE]
it's allways good when you come back fro pre-season and people notice your in better shape. we don't really have any off time maybe one or two weeks so it's kinda hard to do that over here but i guess that means you've had a good off season in the gym.
get knocking them over!!
[QUOTE=toad1;641250853]it's allways good when you come back fro pre-season and people notice your in better shape. we don't really have any off time maybe one or two weeks so it's kinda hard to do that over here but i guess that means you've had a good off season in the gym.
get knocking them over!![/QUOTE]
haha thanks. will do.
I've switched to a 2 workouts a week routine, as I have practice and conditioning Tuesday, Thursday, and Saturday.
Foam Rolling
Dynamic Stretching
Shoulder Prehab
Hip Flexibility Circuit
Power Cleans
165x5, 175x5, 185x5
Squat
245x5, 265x5, 285x5, 225x10
I was pretty tired for this set for some reason. I had too much rest between the power cleans and squats because I started talking to one of the powerlifters in the gym. I need to stop being so sociable haha
Box Jumps
4x5
I really wish someone on my team trained with me in the gym. I'd love to do box jumps while trying to catch the ball at the top, like a lineout.
Bench Press Prep:
Shoulder stretches
Band Press
Wide Grip Parallel Pullupsx5
Bench Press
135x5, 175x5, 185x5, 205x5
Close Grip Bench Press
135x10
Extended Set (A1 10 seconds A2 1 minute)
A1 Widegrip Pullups BWx2x6 BWx3x5
A2 Mixed Grip Pullups BWx5, BWx2x4, BWx3, BWx2
(Wide Parallel Pullups, Medium Grip Chinups, Hammer Grip Chinups)
Shoulder Shocker Circuit
B1 Plate Raise 25x5x12
B2 Dumbbell Later Raise 15x3x12
B3 Seated Dumbbell Power Cleans 15x3x12
I went light again. I could really feel these in my shoulder this time. I might try to go up in weight in this next week.
I read a very interesting article in Men's Health this weekend about "Spiraling" and it's effects on coordination and insuring healthy shoulders and wrists.
[url]http://www.menshealth.com/fitness/spiraling-workout[/url]
I can't find my jump rope, so I only did the "Heaven's twirl" which is just twirling a pole from right to left, while keep my legs grounded, only turning my torso. This felt really good for my shoulders. Supposedly this is a workout you can do everyday as it has minimal impact. I'm going to try to do a couple of these everyday.
The article in the magazine had more to do with "Spiraling" running form, which was interesting. Basically when you right arm comes up, make a fist and turn it out, when you arm comes back down, turn your hand down and twist it back in. I'm going to try it at practice tomorrow.
nice work there bob, strong cleans and squats man.
2 workouts a day by that you mean 2 gym sessions?
[QUOTE=Moloholo;641565653]nice work there bob, strong cleans and squats man.
2 workouts a day by that you mean 2 gym sessions?[/QUOTE]
Whoops I meant 2 gym sessions a week actually haha. Thanks, I didn't see that.
Stop the jibba jabba Bob :rolleyes:
But still a solid outting in the gym. Nice find on that article btw.
[QUOTE=audieswu;641631843]Stop the jibba jabba Bob :rolleyes:
But still a solid outting in the gym. Nice find on that article btw.[/QUOTE]
Lol i really need to. It screws up my routine. All these guys keep asking advice on how to use stuff, or how to get proper form, etc. I guess I look like I know what I'm doing.
Yeah that article was an interesting read. The spiraling work felt really good with my shoulders.
Very strong #'s.
[QUOTE=Highstick12;641974093]Very strong #'s.[/QUOTE]
Thanks. I try not to go too heavy during the season, but it's pre-season for the next 2 weeks, so I can push it a little.