BobisMighty's Rugby Training Log

[audieswu]

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]

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]

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]

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.

[BobisMighty]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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

[BobisMighty]

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

thanks man! i appreciate.

[scott_donald]

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

[BobisMighty]

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]

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]

smolov???

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

[BobisMighty]

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]

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

[BobisMighty]

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]

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]

Good luck with your Rugby aspirations!

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

[BobisMighty]

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]

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]

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]

Solid work Bob O! Aware me of Contrast Showers?

[BobisMighty]

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.