BobisMighty's Rugby Training Log

[BobisMighty]

Awesome workout bob. Those inverted rows are the business!

Thanks Ricky! I really like them. i really feel them in my lats.

[scott_donald]

hows your snap on the snatches???

i miss doing them but no room for them right now...

[BobisMighty]

hows your snap on the snatches???

i miss doing them but no room for them right now...

It sucked initially, but when i lowered the weight and worked my way back up, it got a lot better. I probably could have gone a little higher in weight. I also dont have bumpers at this gym so i get tired lowering the weight slowly everytime.

[scott_donald]

It sucked initially, but when i lowered the weight and worked my way back up, it got a lot better. I probably could have gone a little higher in weight. I also dont have bumpers at this gym so i get tired lowering the weight slowly everytime.

bump it onto the thighs on the way down...

[BobisMighty]

bump it onto the thighs on the way down...

I never thought of that before haha.

[BobisMighty]

2/15/13

Deadlift and Overhead Press

Warmup:
9 minutes of recumbent bike (5s sprint 55s medium pace)
Hip opener with long band
Walking Spiderman
Cradle Walk
Band Pullaparts
Band Shoulder Dislocations
Cuban Rotation with Band
Trap 3 Raise
Can Opener Raises with small plates

Workout:
Weighted Box Jumps(holding 26lb kettlebell in each hand)
26"x5x3
I lowered the height. Still trying to land without having to bend my knees so much.

Deadlift
45x5 315x1 365x1 405x1 455xfail 365x5x3
For 455 was way too much of a jump. The way 405 went up, I could have hit 425 with ease and should have stopped there. But I didn't burn out. I got 455 off the ground but when I realized I couldn't lock it out, I dropped it.
Need to find out why my deadlift suck now though.

Overhead Press
45x5 135x1 155x1 165x1 150x5x3
165 wasn't that fast, but it wasn't a grinder

Mountain Climber Planks
3x15 each

Double Kettlebell outside swings
44lbsx12
Just did these to work on the hip snap

Really thinking about cube method for the next go around, but i'm going to simplify it more. not going to get bogged down in hardcore percentages.

[scott_donald]

great volume work so close to the 1 repper... should certainly be an improvement next time around...

[BobisMighty]

great volume work so close to the 1 repper... should certainly be an improvement next time around...

Yeah I'm glad I can do the volume after going heavy. I'm thinking this is just me working my way back up after hurting my back a while ago.

[BobisMighty]

2/18/13

Bench Press and Squat

Warmup:
Bike 10 minutes (5s sprint 55s medium pace)
Long Band Hip Opener
Walking Spiderman
Cradle Walk
Band Pullaparts
Shoulder Dislocations
Trap 3 Raises
Can Opener Raises

Workout:
Bench Press
140x5 170x3 195x2 210x1 225x1 240x1 250x5 250x2
Happy with getting 5 reps as my rotator cuff was feeling tight. Happy I was able to get 2 on a second set.

Box Jump
36"x4x2
Bent my knees more than I liked, but knees never went above hips

Squat
45x4 180x5 215x3 250x2 265x1 285x1 300x1 320x6 320x3
Happy with 6, and happy with the 3 i got afterward. My problem is still pushing off my toes and also falling forward. Have to work on that. I might need reevaluate my assistance work day.

Renegade Row with kettlebells
35lbsx3x10 (each side)

Paloff Press

25lbsx10 35lbsx10 (each side)
Thought I would give this a try. I really like this. It's really hard to fight the rotation. There are other variations I may do in future workouts.

[scott_donald]

hmm interesting with the weight going forward... could it actually be a flexibility problem??

[BobisMighty]

2/19/13

Cardio

Warmup: Walking on the treadmill a few minutes before session.

Workout: 10 minutes on treadmill on hill setting running at 8mph.
30 minutes alternating jogging at 4.5mph-5.0mph for 1 minute and running at 8.0mph for 1 minute.

On days I can't make it to MMA i'm going to run.

I also experimented with some new ab stuff i was thinking of trying.
I tried the one in this video at the 0:45s mark

It was tough. I'm not sure if this is harder than regular renegade rows on my core, but it definitely was for my shoulder.

Foam Roller Rollout

This was brutal. Did it twice. Really hard on my wrists and shoulders as well but in a good way.

[BobisMighty]

hmm interesting with the weight going forward... could it actually be a flexibility problem??

it might be. My left ankle has been really stiff these days.

[scott_donald]

my sprints seemed far more fun than that cardio!!!

[toad1]

How far off the ground did you get with the dead? ankles, below knee? You in the crappy lack of horsepower place?

I have the same problem with my squat, that thing you suggested to me about squating with your toes on some plates is really helping me.

Where's your eyeline when your squat and how what's your chest like? Another pearl of wisdom from the great internet is that hole thing about gripping the bar, literally try to rip it apart/bend it with your grip. Your foot angle could effect it, bar position, few extra sets of glute bridges in between?

Solid lifting though man.

[BobisMighty]

my sprints seemed far more fun than that cardio!!!

They definitely were haha. I just wussed out and did indoor cardio since it was cold an rainy

How far off the ground did you get with the dead? ankles, below knee? You in the crappy lack of horsepower place?

I have the same problem with my squat, that thing you suggested to me about squating with your toes on some plates is really helping me.

Where's your eyeline when your squat and how what's your chest like? Another pearl of wisdom from the great internet is that hole thing about gripping the bar, literally try to rip it apart/bend it with your grip. Your foot angle could effect it, bar position, few extra sets of glute bridges in between?

Solid lifting though man.

I got past my ankles and that was it. I basically have been crap off the floor lately. My lock out has been fast. I think after next week's deload, i'm going to work on deficit deads. I like juggernaut method, but i think i need to switch up my lifts. with squat i look up but i try to keep my head and neck straight with my back.

[BobisMighty]

2/20/13

Deadlift and Overhead Press

Warmup:
Hip opener with long band
Foam Roller
Soft Tissue work with Lacrosse Ball
Walking Spiderman
Cradle Walk
Glute Bridge
Band Pullaparts
Trap 3 Raises
Can opener side raises

Workout:
Weighted Box Jump (held a 25lb plate in each hand)
30"x4x2
These were pretty good. didn't have to bend my knees too much

Deadlift
225x5 265x3 315x2 335x1 350x1 375x1 395x5 405x1
335 was almost done double overhand, but it slipped out of my left hand right at the lockout. So I did it again. 395 felt heavy, as did 405, but they weren't grinders.

Overhead press
45x5 95x5 115x3 125x2 135x1 145x1 155x1 160x4 165x2
Happy with that. My overhead pressing has never been that great.

Suspended Kettlebell Rows (like the video I posted yesterday)
1x10 each side with 35lb kettlebell
This hurt my left elbow so I stopped. I need to rehab it some more.

Plank row with band

2x15 each side with medium long band
This was pretty hard but plate stacking is much harder. Just did this too switch it up

I didn't have time for conditioning or much else as I had a job interview. The interview went pretty well. I should hear back by next friday.

[scott_donald]

strong pulling.... can you hook grip???

so is that a PR on the OHP???

[BobisMighty]

strong pulling.... can you hook grip???

so is that a PR on the OHP???

I've never really hooked grip before. I should probably man up and start doing it. it's probably better than doing an underhand and overhand pull. the OHP is a rep PR i supposed. I've gotten 175x2 in the past, so I didn't really feel i did that well. Probably the most reps for anything over 150 i've gotten.

[toad1]

Nice deads man, you should swith to alternate/hook grip! its easier.......

They definitely were haha. I just wussed out and did indoor cardio since it was cold an rainy

I got past my ankles and that was it. I basically have been crap off the floor lately. My lock out has been fast. I think after next week's deload, i'm going to work on deficit deads. I like juggernaut method, but i think i need to switch up my lifts. with squat i look up but i try to keep my head and neck straight with my back.

Past the ankles is either the worst or best weak point of a dead if you ask me. For me it's basically a horsepower thing and simply your just not strong enough, esp if you can get the bar going that first few inches.

Try a few squats with a weight that will test your form but will be light enough for you to lift it with poor form if it breaks down but don't think about your actual head position just look up higher than normal, see if that makes any difference. I'm of the opinion falling forward is a form issue or as Scott said a flexibility thing.

congrats on the rep PR every PR is a good.

[jamalfudge]

I tried doing deficit deads when mine stalled. Maybe try 3 reps or so on a 2" board for a few reps lower than your max one week, it might help off the floor.

[grace_ou]

I've never really hooked grip before. I should probably man up and start doing it. it's probably better than doing an underhand and overhand pull. the OHP is a rep PR i supposed. I've gotten 175x2 in the past, so I didn't really feel i did that well. Probably the most reps for anything over 150 i've gotten.

You should try hook, it just takes a little getting use to. I found it useful to tape my thumbs when I first started. Around the nail. It also took me a few times to figure out that when grabbing the bar for hook it helps to start by pressing the bar into that area between the thumb and first finger and then just roll the other fingers into place.

[da2ricky]

Nice pull, bob!

[BobisMighty]

Hey guys. Sorry for the lack of updates. I was in Vermont from Thursday evening till Monday night. It was awesome. I went shooting and I snowboarded for the second time in my life. This is my deload week, so I'm taking it easy. I'll start with my update from my MMA and BJJ session on Tuesday.

2/26/13

MMA and BJJ-No Gi


MMA: Started with shadow boxing, working on shooting. Learned another way to get around someone's guard when they are on their back and control them so they can't retaliate. Learned how to set up an arm bar from that position. Then did some grappling work. The guy I worked with was 260 and a former high school wrestler. The dude was a bear, he was just throwing me around like a rag doll. But it showed me how important conditioning is. I was able to gas him pretty quickly, but he still was able to be extremely fast when you leased expected. Definitely makes all the difference.

BJJ: Did some laps around the gym. Worked on setting up a triangle choke, then worked on passing from butterfly guard, then worked on trapping someone trying to get out of butterfly guard. Then rolled for a few 5 minute rounds. I rolled with this girl who is a brown belt. She can't weigh more than 90lbs, and she destroyed me. Good to know this is the kind of style in which strength isn't an end all be all.

[BobisMighty]

2/28/13

Mess around day

Warmup:
6 minutes of stationary bike (sprint 5 seconds medium pace 55s)
Glute rollout with medicine ball
Long Band Hip Opener
Foam Roller
Soft Tissue Work with Lacrosse Ball
Cradle Walks
Shoulder Retractions with Dumbbell
Trap 3 Raises

Workout:
Turkish Get-Up
35lbsx5 each side
Might start warming up with these from now on. Felt good for my shoulder afterward.

Single Arm Dumbbell Overhead Press
35lbsx12 35lbsx2x10
Did these with time under tension. 3s up, 3s down. It was much harder on my right shoulder.

Double Kettlebell Front Squat
35lbsx10 44lbsx2x10
Weight is each kettlebell. Did these just to work on form, keeping my chest up. Very low rest in between.

Machine Shrug
215x3x12
3s up 3s down. Focusing on contraction

Back Raises
BWx3x15
Did these slowly as well, focusing on squeezing the glutes and my lowerback. For some reason I felt it more in my left glute.

Kneeling Foam Roller Rollouts
Did these 5 times and had to stop. They were rough.

Plank
1 minute

[scott_donald]

how did you get on boarding???

[BobisMighty]

how did you get on boarding???

I did a group lesson, but I was actually the only person at lessons that day, which was awesome. I fell a lot, but once the guy showed me how to link turns I was doing pretty well. One of the guys described it as snowboarding is hard to learn but easy to master.

I was at Jay's Peak in Vermont. Have you ever been there?

[scott_donald]

I did a group lesson, but I was actually the only person at lessons that day, which was awesome. I fell a lot, but once the guy showed me how to link turns I was doing pretty well. One of the guys described it as snowboarding is hard to learn but easy to master.

I was at Jay's Peak in Vermont. Have you ever been there?

once you can balance on the edges its easy...

no never been only Killington on the East coast of america...

so you going to go back????

[BobisMighty]

once you can balance on the edges its easy...

no never been only Killington on the East coast of america...

so you going to go back????

Ah, Killington is 2 hours south of where I was.

I would love to go back. Once I get the hang of snowboarding, I'll probably give skiing a go as well.

[audieswu]

Ah, Killington is 2 hours south of where I was.

I would love to go back. Once I get the hang of snowboarding, I'll probably give skiing a go as well.

Thanks to you I've been doing alot of mobility work now

feelsgoodman

[BobisMighty]

Thanks to you I've been doing alot of mobility work now

feelsgoodman

Haha I'm glad I've inspired you. You know as well as anyone there's no point in being strong or big if you can't move!