Rugby League Strength Training

[Bignik92]

Today: 2 circuits with 1 min rest between:
40kg hip thrusts x 10
Box jumps x 12
VMO squats x 10
Pull ups x 8
Trx feet supported press ups x 10
Battle ropes x 30 sec
100 pad jabs

Then arm party of:
Biceps curls
Incline db hammers
Incline supinated with offset grip 3 super sets

Skull crushers
Close grip bench
Db skull crushers with slow negatives 3 super sets

[Bignik92]

Today's upper body workout for a crippled prop forrard.

Glute circuit 2x
15 glute clams
15 glute raises
8 each side bird dogs

Shoulder rehab, cable external rotations and rotator cuff rotations 2 x 12 each

Superset wide grip pull ups 3x6-8 with db floor press 26kg 3x8

Supinated grip chins 3x6 s/s press ups 3x10

Lat pull downs 75kg x 8 65kg 2x8

Rear delt flyes 2x12

[Bignik92]

Glute circuit x 2

45segrer Back extensions 3x8

16kg db step ups 3x8 e/l

3x10 55kg leg curls

[Bignik92]

Glute and shoulder warm up

Pull ups 5 x 6 different grips
Seated machine row 3x 8
Rear delt flyes 3x12
Db curls 3 x 8

[Bignik92]

Today:
Rotator cuff and press ups to warm up
Flat db bench hammer grip 26's 3x8 s/s chin ups 3x6
Tricep push downs 3x 12 s/s db curls 3x8, s/s incline rear delt flyes 3x10

Giant set x 2 of: inverted rows underhand x 8, press ups x 8, side laterals x 10

[Bignik92]

Yesterdsy:
Rotator cuff circuit with press ups x 3
Cable side laterals 3 x 10
Bench press 70 3x10
Flyes 14's 3 x 10
Close grip bench 60 3 x 10
Cable cross overs 3 x 10

[Bignik92]

Today:
Wide grip pull ups 3x 6
Lat pull downs 75 2x10 80 1x10
Straight arm lat pull downs 3x10
Ez bar curls 30kg 3x failure
Seated incline db hammers 3x 10 14's
Db preacher curls 3x10
2 x 10 hanging leg raises with bosu ball

[Bignik92]

Today:
Rotator cuff

Bench 60 x 10
80 1 x 5
2x6

Flyes 12kg 3 x 10

Db shoulder press 26's 3x10

Cable cross overs 2 x 10

Cable site laterals 3 x 10

Tricep push downs 2 x 15
1x 8

Single arm supinated tricep push downs 3 x 10

[Bignik92]

Today (Wednesday) max effort upper body, first time goin 'heavy' since cortisol injection in my back and hurting my shoulder.

Rotator cuff cables and press ups to warm up

Flat bench:
40 x 5
70 x 5
90 x 5
100 x 4
102.5 x 3

Db row 32 3x8 supersetted with incline rear delt flyes 6kg's 3x10

Shrugs 70 3x10

Db bench 32's 1x17
1 x 14

Db curls 16s 3 x 8

Back stretches and 2x 40 second front plank activating core

[Bignik92]

Max effort upper body:
Rotator cuff, foam rolled lats

Flat bench: bar x 12
60 x 5
80 x 5
100 x 5
105 x 4
107.5 x 3

Incline db press: 30kgs
1x18
1x15

Seated Cable row 75 4x12 s/s incline bench rear delt flyes 4x12 with 5's
Shrugs 30s 3 x 10

Tricep push downs 3 x 15 40kg

[Bignik92]

Worked days so used **** gym at work.

Rotator cuff strengthening.

Light bench and press ups 3 x 15-20
Curls and side laterals 3 x 8-10 and 15-20

[Bignik92]

Today:
Foam roll and groin mobility

Box jumps 3-5 x 3-5
Giant set: 40kg clean and jerk 3 x 5
40kg floor press 3 x 12
Supine med ball chest throws3 x 10-12
Med ball slam 2 x 6

Trx row 3 x 12 s/s band pull aparts continuous til partner finishes trx rows, no rest

Giant set: 16kg kettle bells lunges 2x6
Box jumps 2 x 10
Poliquin squats 2 x 8

[Bignik92]

Today:
Flat barbell bench: 60 x 10
80 x 8
90 x 8
100 x 6
80 x 8
60 x 12

Incline db press 25's 3 x 8 s/s db row 30kg 3x8

Db shoulder press 25 x 8
27.5 2x 8

Db hammer curls 20s 3x 8 s/s tricep push downs 3 x 15

Rear delt flyes 3 x 12-15

1km run

[Bignik92]

Today:
2 x rotator cuff stuff and 8 press uos
Flat bench: 60 x 5
80 x 5
100 x 5
105 x 3

Single arm floor press 32kg db
1 x 13
1 x 11

Db row 32kg 3 x 8 s/s incline rear delt flyes 6s 3 x 12

Db shrugs 32kg 3x 10
S/s db curls 16's 3 x 8

[Bignik92]

Today: rotator cuff and press ups

Inc db press 32 4 x 12
Pull ups varying grips 4 x 6-8 s/s face pulls 4 x 12
Seated db shoulder press 30s 2 x 8
26s 2 x 10

Db shrugs 30s 3 x 10 s/a tricep push downs

[Bignik92]

First game of season went well with a big win. Sore from playing on the hard ground but enjoyed it.

Today's session:
Rotator cuff press ups 3 minute cycle warm up

Max effort close grip bench. Middle finger on inside of knurling.
Bar x 10
60 x 5
70 x 5
80 x 5
90 x 4
95 x 2

Chin ups scapulars retracted 2 x 8

Trx row 1 x 10 s/a incline rear delt flyes 8s 1 x 8

Bent over row 60kg 2 x 10 s/s rear delts 2 x 8

Db shrugs 32s 3 x 12 s/s db curls 18s 3 x 8

[Bignik92]

Today:
800m warm up run

23 minute Metafit circuit

800m run and 5 hill sprints

[Bignik92]

Thursday before training:

Bench press 55kg x 20
65kg 2 x max reps

Narrow supinated lat pull downs 3 x 10 s/s rear delt flyes on incline 7.5s 3 x 8

Db curl to press 15s 3 x 8

Side laterals 7.5s 3 x 10

[Bignik92]

Apologies for no replies. Snapped lateral tendon in my thumb, got a cast on it.

Wednesday trained hamstrings and abs

Friday:
Front squats 40kg 3 x 5
Leg press 4 x 8
Leg curls 4 x 8
Leg extensions 4 x 8

Core circuit.

Intervals on bike resistance14,
10 x 30 on > 110rpm

[Bignik92]

Today:
Reverse hypers 4 sets bw, 3 x 8 holding 15kg power bag. ( anyone know if these are good for helping repair herniated disc?)
Hamstring curls 4 x 8
Leg press 4 x 8
S/l leg press 3 x 5
Leg extensions 3 x 10

Plank 3 x 30 sec
Intervals on bike lvl 14 6 x 30 on 30 off

[Bignik92]

Yesterday:
Giant set x 4 of:
15 leg extensions
Walking lunges with 15kg power bag
8 heavy leg press

Hamstring curls 4 x 6 @ 77kg
S/s Swiss ball single leg curls

Cardio: 3km run hilly terrain

[Bignik92]

Wednesday: 10 x 30 second > 110rpm 30 rest.
1 x 1 min plank
2 x 30 sec planks

Today: 12 x 30 > 110rpm, 30 rest
Pr that woop!
3 x 1 minute planks
3 x 30 second side planks
3 x 30 med ball twists 5kg
3 x 15 back raises

[Bignik92]

Today:
Leg press 4 x 8-12
Nordic curls 4 x 8
3 x Leg extensions 15+ S/s single leg press 3x 8
Leg curls 3 x 10 s/s Swiss ball s/leg curls 3 x 6

Plank 3 x 1 min
Side plank 3 x 30 sec

[Bignik92]

Monday workout: 12 x 30 sec on 30 recovery on bike.

Front plank 3 x 1 minute
Side plank 3 x 30 sec

[Bignik92]

Thursday:
Treadmill 8 x 30 sec 15mph @ .5 incline, 30 rest
Bike 10 x 30 sec > 110rpm, 30 rest

[Bignik92]

Friday:
7 x 30 sec sprint on treadmill, tweeked the old groin despite using 1.5% incline.

Leg press 4 x 8
Hyper extensions 3 x 12
Leg curls 4 x 6

Front plank 3 x 1 min
Side plank 3 x 30 sec

[Bignik92]

First upper bod sesh back finally woop!

Warm up on bike few minutes and rotator cuffs

Incline db press 30kgs 4 x 10 s/s chin ups 4x6

Seated db shoulder press 26 x 8, 24 x 8, 20 x 8 s/s db rows 30kg 3 x 8

45 degree db flyes 12kg 3 x 8-10 s/s ez bar curls 27.5kg 3 x 8

Rear delt flyes 2 x 12

[Bignik92]

Tuesday after 12 hour shift again:

Row 1000m at reasonable pace,
Couple min rest
Row 200m (target 40sec) x 10 with 40 sec rest.

3 x 1 minute plank

Bike resistance level 15 5 x 30 sec sprint 30 rest 1 x 20 second sprint

[Bignik92]

Wednesday:
3 min cycle
Trans ab activations
2 x 1 min front plank
1 x 1 min front plank feet on Swiss ball

4 x 10 db split squats s/s leg curls
3 x 10 single leg press s/s Romanian deadlifts with the bar

[Bignik92]

Thursday:
Rotator cuff

Incline db press 30kg 3 x 10 s/s push up handle push ups x f

Db shoulder press 22.5s 3 x 10 s/s side laterals 7.5s x 8-10 s/s face pulls x 8

Seated db curls 3 x 8-10 12.5s s/s ez bar curls x 8

Overhead rope extensions s/s db tricep kickbacks

Db hammer curls s/s parallel curls