BobisMighty's Rugby Training Log

[scott_donald]

the discussion of where to put the Texas team for next year was interesting when i was in Austin...

see i am a firm believer on the belt but again i have hardly ever used one...its for confidence and just pushing hard against it... i feel a big difference....

loving your squats... now jealous again of your numbers...

how do you like jerks???

[BobisMighty]

the discussion of where to put the Texas team for next year was interesting when i was in Austin...

see i am a firm believer on the belt but again i have hardly ever used one...its for confidence and just pushing hard against it... i feel a big difference....

loving your squats... now jealous again of your numbers...

how do you like jerks???

Yeah this is the first time I ever really used a belt in my lifts. I got this lever belt from EliteFTS a while ago, it was on sale, tried it once and didn't like it. Now since my back injury, it gives me confidence to push weight again. I don't think i really even have it as tight as it's supposed to, but just feeling it around my core keeps me conscious of bracing.

I love jerks. Definitely adding them more into my workouts this summer off-season. I was doing them with dumbbells for a while, but it's hard to get heavier dumbbells up. i was limited to 80lbs, and i felt like i wasn't getting enough of a workout with those.

[BobisMighty]

5/17/16
Workout:
Squats
45lb x 5
135lb x 5
195lb x 4 x 10
195lb x 15

Clean Pull + 2 Hang High Pulls
185lb
205lb
225lb
245lb
265lb
275lb
295lb

Kettlebell Swing
24kg x 3 x 30

Deadhang on pullup bar
4 sets of 30 seconds hold
Did this to work grip and decompress spine

Officially off-season now so going to be breaking up my workout.

[scott_donald]

strong pulling from the hang... nice 130kgs....

[BobisMighty]

strong pulling from the hang... nice 130kgs....

Thanks! Never had trouble with pulls really, it's the catching that always screws me up.

5/18/16
Workout:
Bench Press
135lb x 5
160lb x 4 x 10
160lb x 8 rest pause x 4
rested about 20 seconds and pushed out 4 more, but gassed out at 8, initially.

Chest supported dumbbell rows
70lb x 15
70lb x 2 x 12

Superset
1A Tricep Pull down 44lb x 15 44lb x 2 x 12
1B Planks with alternating arm reach 3 x 10 each side
No rest between sets

Superset 2
1A Chinups BW x 8 BW x 2 x 5
1B Kettlebell Swings 80lbs x 3 x 15
Kb swings were just to keep my heart rate up really, and the chinups was to get some extra back work in at the end. More of a finisher than a real execise.

[scott_donald]

nice wee session there...

tell me about not catching - i can catch just cant pull under at the same time...

[BobisMighty]

nice wee session there...

tell me about not catching - i can catch just cant pull under at the same time...

yeah i just have issues getting under the bar after i pull. i think it's just from not focusing on it so much. doing the full lifts from blocks helped, and doing high hang cleans or snatches helped me, but it always takes a back seat in season.

5/18/16
Cardio
Jog Run intervals
20 minutes
30 seconds Run (7:30 minute mile pace)
2 minute jog (13 minute mile pace)

5 minute cooldown

40 minutes incline walk at 15 minute mile pace, incline at 10.

[BobisMighty]

5/20/16
Workout:
Deadlift
135lb x 5
245lb x 5 x 10

Box Jumps
5 sets of 3 jumps on 32" box, 10 seconds rest between sets

Kettlebell Reverse Lunges
40lb (each hand) x 3 x 6 (each leg)
30 seconds rest between sets

Kettlebell Swings
80lbs x 3 x 15
30 seconds rest between sets

[scott_donald]

almost as bad as ab roller torture high rep deadlifts...

[BobisMighty]

almost as bad as ab roller torture high rep deadlifts...

yeah i thought it was going to be easy, since it's light weight, but it was not. everytime i hit 6 reps, the next 4 just sucked.

[BobisMighty]

5/23/16
Workout:
Dumbbell overhead press
40lb x5
45lb x 5
50lb x 5 x 10

Superset
1A Pullupws BW x 2 x 10 BW x 8 BW x 6
1B Rear Delt Cable Pulls 10lb x 15 20lb x 4 x 15

Triangle Pushups
BW x 28
BW x 17

Dumbbell Curls
25lb x 15
25lb x 12
25lb x 10

Kettlebell Swings
80lb x 4 x 15
30 seconds rest between sets

Rope Climb machine
5 sets of 20 seconds fast climbs, 1 minute rest in between

Incline Treadmill Walk
15 minutes
11% incline 3.0mph heart rate at 140 the whole time

[BobisMighty]

Workout:
8 minute run to the gym

Squat:
45lb x 5
135lb x 5
205lb x 5
225lb x 5
240lb x 3 x 10
really focused on not good morning up the weight, pushing knees out

Reverse Lunge, front foot elevated
40lb KB (each hand) x 3 x 8 (each leg)

Rack Pull from mid shin
225lb x 3 x 8
30 seconds rest between sets

ran out of time.

[scott_donald]

form work then on the squats...

so your tendencies are to use too much back then.... is it low or high bar squatting???

[BobisMighty]

form work then on the squats...

so your tendencies are to use too much back then.... is it low or high bar squatting???

i have it pretty high, which is why i think i kept falling forward and good morninged the weight up. also tight hips kept me from pushing my knees out too much so i would just end up sitting back more as opposed to coming straight down. i must be doing it right now though, as i have major DOMS in my quads and hams. not so much lowerback.

[BobisMighty]

5/26/16
Workout:
8 minute run to the gym

Bench Press
45lb x 5
135lb x 5
155lb x 5
175lb x 5
180lb x 3 x 10

Superset
1A Hammer Grip Chin Ups BW x 12 Bw x 10 BW x 2 x 8
1B Facepulls 22lb x 15 28lb x 15 33lb x 15 44lb x 15

Dumbbell Overhead Press
30lb x 12
40lb x 10
40lb x 9

Superset 2
2A Dumbbell Shrugs 110lb x 8 100lb x 2 x 10
2B Dumbbell Curls 20lb x 3 x 10

[BobisMighty]

5/31/2016
Workout:

Dumbbell Overhead Press
40lb x 5
45lb x 3
50lb x 1

Military Press
110lb x 17
Was planning on doing these with dumbbells, but someone was using the 55lbs, so i just grabbed a barbell

Deadlift
225lb x 5
255lb x 5
275lb x 3 x 10

Superset
1A Kettlebell Swings 80lb x 4 x 15
1B Pullups BW x 3 x 8 BW x 6

[scott_donald]

was thinking that 50x1 was light...

solid stuff... short and simple session...

[BobisMighty]

was thinking that 50x1 was light...

solid stuff... short and simple session...

haha well the juggernaut program i've been, i've been staggering the days, so it was AMAP day for Overhead press, and the AMAP always has the rep scheme start 5,3,1, AMAP. ive been trying to do dumbbell overhead presses for now while the weight is relatively low, and then switch to barbell once the weight gets a bit higher or i have a harder time with the dumbbells.

[BURNit]

nice. what position you play? What level of rugby do you play?

[BobisMighty]

nice. what position you play? What level of rugby do you play?

Mainly lock, prop if they need me to. I play Division 2 Men's Club.

[BURNit]

Mainly lock, prop if they need me to. I play Division 2 Men's Club.

how tall are the other locks? ye i used to play prop aswell, mostly tight head. might start to play again when the new season starts

[BobisMighty]

how tall are the other locks? ye i used to play prop aswell, mostly tight head. might start to play again when the new season starts

About 6' or so. Everyone's around the same height. Yeah I only play prop because we were down props for a while.

[BobisMighty]

6/1/2016
5km, 3.2 mile run
28:32

So it was the JP Morgan Corporate challenge which is a 5k in Central Park. I ran it with a bunch of people in my company. I definitely didn't pace right, and sprinted a few times when I shouldn't, but I wasn't even winded when I finished. Oh well, it was fun, got 2 free shirts and a bunch of free sandwiches to bring home.

6/2/2016
Workout:
Bench Press
135lb x 5
155lb x 3
190lb x 1
200lb x 12
225lb x 3

Superset
1A Seatted Cable Row 128lb x 15 149lb x 2 x 12
1B Rear Delt Flyes 10lb x 15 12lb x 2 x 15

Superset 2
2A Dumbbell Shrugs 90lb x 2 x 10 95lb x 10
2B Dumbbell Curls 25lb x 3 x 10

[BobisMighty]

6/4/16
Workout:
Squat
135lb x 5
185lb x 5
205lb x 3
225lb x 1
265lb x 10
265lb x 3 (5 second pause squat for these)

Power Clean + Hang Clean
70kb x 1 + 1
90kg x 1 + 1
100kg x 1 + 1
105kg x 1 + 1

Clean Pull + Hang Clean Pull
110kg x 2 x 1 + 1
120kg x 1 + 1
125kg x 1 + 1
130kg x 1 + 1

Landmine russian twists
45lb x 3 x 6 each side

6/5/16
Rugby game
We played a friendly against Bayonne rugby. We lost, but it was a very physical contested match. We were in it the whole time and played the whole second half in their end.

[scott_donald]

all that the day before a game... hammies cant of been liking you...

[BobisMighty]

all that the day before a game... hammies cant of been liking you...

they felt fine for the game, but today they are screaming.

[BobisMighty]

6/7/16
Workout:
Deadlifts
135lb x 5
205lb x 5
245lb x 3
285lb x 1
315lb x 12
365lb x 1
385lb x 1
395lb x 1
405lb x 1

Kettlebell Reverse Lunges
44lb x 4 x 8 (weight is each hand)
rest 30 seconds between sets

Double outside KB swings
44lb x 3 x 15
each hand
rest 30 seconds between sets

GHR
BW x 3 x 12
rest 30 seconds between sets

Leg Raises
BW x 3 x 15
rest 30 seconds between sets

Treadmill
13% incline
3.0mph 20 minutes, heart rate at about 135bpm the whole time.

[scott_donald]

some nice heavy pulling...

loving the GHR in there...

[BURNit]

what does your calories look like per day?

[BobisMighty]

some nice heavy pulling...

loving the GHR in there...

Thanks! im still nervous of my back, but this is my first time pulling 405 without a belt since my injury, and it felt good. Yeah i'm getting used to the GHR at my gym, it's not adjustable.