BobisMighty's Rugby Training Log

[BobisMighty]

11/18/11

Warmup:
Jump Rope x200 contacts
Jumping Jacks x25
Seal Jacks x25
Foam Roller
Hydrant circles x10 each way
Walking Spiderman + reach and lift
Static hip stretch

Workout:
Deadlift
225x5x10

Walking Barbell Lunges
135x5x10
Each set began with a powerclean and pushpress, and ended with a pushpress.

Hyperextension
BWx3x20

Ran out of time and gas after this. My lowerback was pretty fried from the deadlift sets. Might do abs when I get home later tonight.

[B1GinNY82307]

I got DL's tomorrow!

[audieswu]

Nice work Bob. I have completely deload from everything even caffeine. I head back to the gym on Monday

[BobisMighty]

I got DL's tomorrow!

5 sets of 10 will be rough haha. Much harder than squats. I didn't find it to be any easier at the 4th and 5th set

Nice work Bob. I have completely deload from everything even caffeine. I head back to the gym on Monday

Nice man! You're going to kill it when you get back!

[Moloholo]

dayum.. freaking hate lunges man! need to start to do them soon.


it sucks when our lower back gets sore easily =/

[BobisMighty]

dayum.. freaking hate lunges man! need to start to do them soon.


it sucks when our lower back gets sore easily =/

Yeah lunges give me the worst doms. I felt the doms even today!

[BobisMighty]

11/21/11

Warmup:
Jog on treadmill 5 minutes
YTLW Raises 5lbx10 each letter
External rotations 5lbx10

Workout:
Bench Press
140x5 155x5 170x2x10 170x15

Barbell Rows
115x20 115x3x15 115x10

Dips
BWx19 BWx8 BWx10

Ab Coaster Machine
20lbsx3x20

Dumbbell Curl into Arnold Press
25x3x10 25x8
Rested only as long as it took my workout partner to do his set.

First workout I did with 2 guys from my rugby team. We tested their bench press maxes.

[audieswu]

Are you still injured Bob? Lifts are lower this week. Hope all is well brotha.

[B1GinNY82307]

If I'm not mistaken, his lifts are "lower" b/c of the program he is currently running. I assure you that the weights will only go up and it will get harder.

lol

[BobisMighty]

Are you still injured Bob? Lifts are lower this week. Hope all is well brotha.

If I'm not mistaken, his lifts are "lower" b/c of the program he is currently running. I assure you that the weights will only go up and it will get harder.

lol

Haha yeah it's The Juggernaut method's programming. This first phase, the weights are lower but the reps are higher. Depending on how many reps I hit for each left next week, my training max for the 2nd phase increases. If you want, I can send you a copy of the program so you can check it out. It's block periodization, similar to what you're doing.

[Moloholo]

i was following this guy called Rpaul's journal and awhile ago he was doing juggernaut too. Yeah when it reaches the 3rd / 4th phase? It gets harder and harder. Can't wait man!

[BobisMighty]

i was following this guy called Rpaul's journal and awhile ago he was doing juggernaut too. Yeah when it reaches the 3rd / 4th phase? It gets harder and harder. Can't wait man!

Yeah that's why I like this program. I like how to ramps up.

[BobisMighty]

11/22/11

Warmup:
Agility Ladder 5 passes back and forth
Light stretching
Was running late to the gym, the other 2 guys on the team were waiting for me, so I just rushed into it.

Workout:
Box Jumps:
30"x3x5
Not 100% on the height.

Squat:
170x5 195x5 210x2x10 210x12

Clean Pull
95x3x5

Power Clean
185x3

Good Mornings:
95x3x20 135x20

Decline Situps
BWx3x20

The oly lifts and good mornings are kind of low because I was showing the guys i'm working with the lifts, so I had to walk them through everything by showing them what to do.

[grace_ou]

...eat something really good for me.

[BobisMighty]

...eat something really good for me.

Thanks! I will. I know you'll be cooking something good today!

[BobisMighty]

11/23/11

Warmup:
Foam Roller
Shoulder Dislocations
Diesel Crew Shoulder Warmup (Scapular Contractions, YTLW Raises, Scarecrows)

Workout:
Military Press
80x5 90x5 100x2x10 100x13

Pullups superset with Chinups
11(3), 8(2), 7(2), 7(2), 6(2)

Dips
Bwx20, BWx15, BWx12, BWx11, BWx10

Medicine Ball Slams
20lbx5x10

[audieswu]

Nice to see you get some work in Bob. Happy Thanksgiving buddy!

[BobisMighty]

11/24/11

Warmup:
Foam Roller
Hydrant Circles
Bodyweight Squats

Workout:
Trap bar Deadlift
200x5 230x5 245x2x10 245x13

GHR
BWx5x10

Walking Lunges
100x5x12
First set was done with a 100lb curling bar. Switched to 2 50lb dumbbells because of space issues in the gym.

Side bends on hyperextension machine
10lbx3x15 each side

Bike
1.5 miles

Gym was crowded today because of Thanksgiving. Didn't have the space to do the walking lunges or the agility ladder.
HAPPY THANKSGIVING to the US bros. Happy regular day to everyone outside the US.

Also, I switched to the Trap Bar for deadlifts since my new gym has these.

[toad1]

the jugernaunt method looks good and quite interesting, i read the stuff you put in the rugby thread.

how did you find the trap bar and how's the high rep dead work going that kinda puts me off tjm but it does look like a decent plan for off-season into pre-season and i also like the pull ups chin ups and dip work good stuff.

[BobisMighty]

Nice to see you get some work in Bob. Happy Thanksgiving buddy!

Thanks man! Same to you!

the jugernaunt method looks good and quite interesting, i read the stuff you put in the rugby thread.

how did you find the trap bar and how's the high rep dead work going that kinda puts me off tjm but it does look like a decent plan for off-season into pre-season and i also like the pull ups chin ups and dip work good stuff.

The trap bar is much easier to deal with than a regular bar with the deadlift. you don't really have to worry about form as much since you're standing in the center of the weight. it's just that if your grip slips at all, the entire bar slides either forward or back, so you have to make sure you grab it right in the middle and have a good hold. but i like it. seems easier on the joints. the high rep work sucks, but it's only in the beginning. the first month is 10s, then 8s, 5s, and 3s, so it perfectly tapers towards lower reps as i approach the season which i really like.

[BobisMighty]

11/28/11

Warmup:
Jump Rope x200 contacts
Jumping Jacks x25
Seal Jacks x25
Bodyweight Squats x25
Foamroller

Workout:
Medicine Ball Push Press
8lbsx4x5

Bench Press
125x5 165x3 175x1 190x14
I messed up the percentages a bit because I forgot my sheet, but I got my top set down.

Back Superset
1A Seated Iso Row (weight each side) 55x12 70x12 100x12
1B Dumbbell Rear Delt Flys 20x3x10

Dumbbell Lateral Raises
20x3x10

Arms and Trap Superset
2A Dumbbell Curls 30x10 30x9 30x8
2B Dumbbell Shrugs 100x2x15 100x12

Medicine Ball Slams
20lbsx5x12

I'm now following the Westside for Skinny bastards template for assistance work. Calls for supersets on upperboy days, and unilateral leg work for lowerbody days. I thought it would be best for the group I'm training with. I'm training with 4 other guys on my rugby team.

Shoulder and back is feeling a bit better these days. It really only hurts in the morning, or if i have my right arm in a weird position for too long.

[audieswu]

Those medicine ball presses are tough man. Awesome work with 14 reps of 190 too.

[scott_donald]

glad you are feeling better...

not a fan of these percentage programs unless its to focus on a particular lift like smolov....

what the goals for the offseason after getting 100% healthy???

[BobisMighty]

glad you are feeling better...

not a fan of these percentage programs unless its to focus on a particular lift like smolov....

what the goals for the offseason after getting 100% healthy???

I like the structure more so than anything. And when I'm working out with a group of guys, it's nice to have the numbers on the paper so we don't have to think too much. Especially since these guys are beginners, it's a good starting program since the first month is purely about developing work capacity. I'm liking this program so far though. I think the next wave will be the true test though.

Goals for off-season are to pretty much get stronger: squat 405, deadlift 500, bench 315, clean 250, but those are long term goals. i don't see those numbers happening by the time our spring season comes around, but i see it happening before next fall. Today was the first day I woke up and my shoulder wasn't stiff and achy, which is a good sign.

[brownj12]

Looking good man, I am also running TJM for the off season, looks like you are a week ahead of me. What are you doing for speed or conditioning work, in the past I have just run in the mornings (mixing long sprint days, speed days, and distance days) and lifted or had practice at night. However with the volume of TJM I am not sure how well I'll recover with that much running.

[grace_ou]

11/28/11

Warmup:
Jump Rope x200 contacts
Jumping Jacks x25
Seal Jacks x25
Bodyweight Squats x25
Foamroller

Workout:
Medicine Ball Push Press
8lbsx4x5

Bench Press
125x5 165x3 175x1 190x14
I messed up the percentages a bit because I forgot my sheet, but I got my top set down.

Back Superset
1A Seated Iso Row (weight each side) 55x12 70x12 100x12
1B Dumbbell Rear Delt Flys 20x3x10

Dumbbell Lateral Raises
20x3x10

Arms and Trap Superset
2A Dumbbell Curls 30x10 30x9 30x8
2B Dumbbell Shrugs 100x2x15 100x12

Medicine Ball Slams
20lbsx5x12

I'm now following the Westside for Skinny bastards template for assistance work. Calls for supersets on upperboy days, and unilateral leg work for lowerbody days. I thought it would be best for the group I'm training with. I'm training with 4 other guys on my rugby team.

Shoulder and back is feeling a bit better these days. It really only hurts in the morning, or if i have my right arm in a weird position for too long.

I love the westside 4sb layout.. it's been the best program for me that I've ever been on. It's so easy to integrate into my other programs and it has more then just strength carry over.. because you can add speed work, plyos ect..

[BobisMighty]

Looking good man, I am also running TJM for the off season, looks like you are a week ahead of me. What are you doing for speed or conditioning work, in the past I have just run in the mornings (mixing long sprint days, speed days, and distance days) and lifted or had practice at night. However with the volume of TJM I am not sure how well I'll recover with that much running.

I've been trying to figure out how to integrate more conditioning. Right now, on upperbody days we've been doing medicine ball slams or complexes at the end of the workouts. I'd like to add runs on the days after leg days, or maybe some tabata cycling or rowing. The main problem is making sure 3 other guys in my group run on their own.

I love the westside 4sb layout.. it's been the best program for me that I've ever been on. It's so easy to integrate into my other programs and it has more then just strength carry over.. because you can add speed work, plyos ect..

Yeah WS4SB is pretty good workout. It's the workout I usually point people on my team too if they know their way around a gym but are looking for something new.

[BobisMighty]

11/29/11

Warmup:
Jump Rope x200 contacts
Jumping Jacks x25
Seal jacks x25
Body Weight Squats x25
Lunges x20
Foam Roller
Fire Hydrants
Agility Ladder 17 pass throughs

Workout:
Power Clean
225x1
Did this only to put the bar on the squat rack

Squat
155x5 185x3 215x1 235x14

Power Clean
185x5 205x3 225x1

GHR
BWx3x15

Ab Wheel Pikes
3x10

I don't really like the GHR machine at my gym. It's this model

It feels to easy. Hard too get used to.

[B1GinNY82307]

damn...at least you have an "official" GHR....I would have to make due from scratch.

Tomorrow, I got Deads and next week, my partner is going to bring his prowler so we can start getting accustomed to it during our Deload week.

[thom2355]

It may not be the perfect GHR, but it is not a lat pulldown machine either.