BobisMighty's Rugby Training Log

[audieswu]

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.

Oh gotcha, may have to try that one (no homo)

[BobisMighty]

Oh gotcha, may have to try that one (no homo)

it feels good afterward, but it sucks when you do it.

[BobisMighty]

Deadlift week 2

Dynamic Stretching

Deadlift
45x10 225x5 275x5 340x3 360x3 380x3

Front Squat
155x3x10 165x2x10

Wide Stance Good Mornings
155x3x10 165x2x10

Leg Raises
20,15,15,12

Stretching

[BobisMighty]

Military Press Week 2

My shoulder felts awful all day, so I did lots of shoulder prehab. external and internal rotations, broomstick stretches, the whole bit.

Military Press
45x10 85x5 105x5 125x3 135x3 145x5
last set had a bit of leg drive, so I'm going to bring down the numbers again. at 135 i was fine though.

Seated Dumbbell Shoulder Press(weight is each hand)
42.5x5x10

Pullups(alternating sets of wide parallel grip and regular overhand. also again first number is bodyweight, second number is assisted)
10,5(5),5(5),4(6),4,(6)

Dumbbell Lateral Raises
20x3x10
Machine Lateral Raises
60x10, 70x10

Machine Shrugs
250x3x15
Supersetted with
Parallel Cable Facepulls(weight is each hand)
35x3x15

after doing this i realized there is a better shrugging machine that i can stack more weight on, so i'll be using that for now on. i feel like my traps have shrunk.

Chinups to failure

Stretching

[BobisMighty]

Happy Thanksgiving everyone!! Dirty bulk like there's no tomorrow!!

Dynamic Stretching

Barbell Squat
135x5 175x5 210x5 260x3 275x3 290x6

Good Mornings
155x2x10 165x3x10

Box Squat(bench was 1" below parellel with thick foam, made it a little harder to come up from the bottom)
165x5x10

Hanging Leg raises (knees to elbows)
12,10,10,10

stretching

[BobisMighty]

Extensive Shoulder Prehab

Barbell Bench
45x10 135x5 155x5 190x3 205x3 215x5

Close Grip Bench Press
135x5x10
Supersetted with Pullups of various grips
5x5

Chest Supported Barbell Row
115x2x10 135x3x10

Dumbbell Lateral Raises
20x3x10 25x2x10

Plate Loaded Machine Shrugs
315x10 315x3x20

Parallel Cable Facepulls(weight is each stack)
40x4x15

Stretching

[BobisMighty]

Dynamic Stretching
Did this longer than usual as people were using the deadlift platform, and they hogged all the bumper plates. I don't think they knew that you only need to use one on each side.

Deadlift
45x10 225x5 275x5 315x5 365x3 405x3

Front Squat
165x5x10

Wide Stance Good Morning
165x5x10

Ab coaster machine
40lbsx3x20
This hurt more than I thought it would.

Leg raises
2x13

Weighted hamstring stretch
I took an empty barbell, I stood on a box and slowly bent over, keeping my legs straight sort of like a stiff-legged deadlift. i let the bar pull me down farther than i normally would reaching down. held this for 20 seconds. I did this 3 times.

Full body stretching

[audieswu]

Now that's what I'm talking about. Serious work here Bob. Great job man. Strong lifts bro.

[BobisMighty]

Now that's what I'm talking about. Serious work here Bob. Great job man. Strong lifts bro.

Thanks man! I'm putting in work! In the process of revamping my diet as well, which should help out a lot with my lifting as well.

[SgSpartan]

Reps for a fellow MISC Strength Crew.

[BobisMighty]

Extensive Shoulder Prehab

Military Press
45x10 75x5 85x5 115x5 125x3 135x5
Supersetted with
Pullups (standard overhand)
5x5
No leg drive on Military Press at all.

Seated Dumbbell Shoulder Press
42.5x5x10

Band Assisted Wide Parallel Grip Pull-ups(light long band)
10,10,10,8,12
Looking back I should have done either lat pull downs or seated rows, but I think it went ok.

Dumbbell Lateral Raises (palms facing forward, brought dumbbells as high as i could past shoulder level, but no more than 45 degrees from floor)
20x5x10

Parallel Cable Face Pull
45x4x15

Plate Loaded Machine Shrugs
375x3x15

[BobisMighty]

Dynamic Stretching

Barbell Squats
55x10 185x5 210x5 245x5 275x3 315x4 315x3
I was supposed to hit 305 for 1, but I thought the hell with it. And I blasted through it. I could have hit 5reps the first time, but I came down a little fast and the bar hit the supports. I paused at the bottom to eliminate the bounce and came up. That's why I did the second set of 315. I bet I could hit 315 for 3 sets of 5 fresh though.

GHR
5x10

Low Bar Box Squat
165x5x10

Ab bench
10x20 20x20 25x20

weighted hamstring stretch

deep stretching for about 15-20 minutes. lost count.

I'm already happy with this improvement. I just hope my bench improves tomorrow.

[BobisMighty]

Light Stretching
Shoulder Prehab

Bench Press
45x10 135x5 155x5 180x5 205x3 230x3
I was supposed to do 225x1 but I rounded up. I'm happy with what I did. Hopefully I continue to make progress in the bench press, and my shoulders make a full recovery like they seem to be doing.

Close Grip Bench Press
135x5x10
This felt much easier than in past workouts.

Chest Supported Barbell Row
135x5x10
I really concentrated on squeezing my back at the top. That made a difference in the last 2 sets.

Seated Behind the neck shoulder press
45x10 65x10 75x4x10
The last 4 sets were supersetted with
Parallel Grip Chin ups
5,5,5,5
I went with behind the neck shoulder press because I wanted to do something that hit all the delts, not just my middle delts. I want my assistance work to be more compound movements with as little isolation as possible.

Plate Loaded Machine Shrugs
405x5x10

Stretching

[BobisMighty]

This is my deload week.

Dynamic Stretching

Box Jumps
4x5

Deadlift
225x4x5 275x5

Sumo Deadlift
225x5x10

Front Squats
165x5x10

Leg Raises
20,17,16,15,15

Deep Stretching.

[SgSpartan]

In on fellow MISC strength crew's log.

Good luck brah!

[audieswu]

Nice lifts Bob especially for a deload week.

[BobisMighty]

In on fellow MISC strength crew's log.

Good luck brah!

thanks for checking in brah!

Nice lifts Bob especially for a deload week.

Thanks man. I figure I should stay around 50-65% 1RM, but it can't hurt to turn to keep up the volume.

[audieswu]

thanks for checking in brah!


Thanks man. I figure I should stay around 50-65% 1RM, but it can't hurt to turn to keep up the volume.

I say if you aren't feeling completely burnt out still lift. I personally just take a week off. My next deload happen to falls on the week of my cruise in Jan.

[BobisMighty]

I say if you aren't feeling completely burnt out still lift. I personally just take a week off. My next deload happen to falls on the week of my cruise in Jan.

Well isn't that convenient! I love it when things fall into place like that.

[audieswu]

Well isn't that convenient! I love it when things fall into place like that.

LOL, it's planned ahead of time.

[BobisMighty]

Light stretching
Shoulder dislocations
YTWL raises with 5lbs

Military Press (used a thick bar today)
45x10 75x4x5 95x5
Supersetted with
Parallel Grip Chinups
5x5

Plyometric Pushups
3x5

Seated Dumbbell Shoulder Press
40x5x10

Lat Pulldowns
160x5x10

Dumbbell Lateral Raises (palms facing forward)
20x5x10

Plate Loaded Machine Shrugs
405x4x15

Parallel Cable Face Pulls(weight is each stack)
40x4x15

[BobisMighty]

Dynamic Stretching

High Bar Squat
45x10 165x3x5 185x5 205x5

Jump Squat
65x3x5
Read an article on ergo-log about doing jump squats or some other plyometric exercise increasing testosterone synthesis when done after your main set of squats
http://ergo-log.com/jumpsquats.html
also coincides with a study about something called post-activation potentiation
http://www.ncbi.nlm.nih.gov/pubmed/18076243

Box Squat
165x10x5
I did 10 sets of 5 to see the difference. I rested 30 seconds between each set. It wasn't as difficult as doing 5 sets of 10 and I felt more explosive on these, which is important. I might switch to this from now on.

GHR
5x10

Ab Bench
20x20 30x20 30x2x15

Stretching

[audieswu]

Wholly squatting batman. That's a lot of squats in one session Great job as always Bob.

[BobisMighty]

Wholly squatting batman. That's a lot of squats in one session Great job as always Bob.

Haha thanks. I'm trying to stay with compound movements for my assistance work, but I read an article in muscle and fitness about 10 sets of 5 explosive squats increasing testosterone. i figured if i'm normally supposed to do 5 sets of 10, 10 sets of 5 equals the same volume so i'd just cut the resting down.

[audieswu]

Haha thanks. I'm trying to stay with compound movements for my assistance work, but I read an article in muscle and fitness about 10 sets of 5 explosive squats increasing testosterone. i figured if i'm normally supposed to do 5 sets of 10, 10 sets of 5 equals the same volume so i'd just cut the resting down.

Good interpretation brah. Curious with your development on this. You know me, I like high volume work so this interest me.

[BobisMighty]

Good interpretation brah. Curious with your development on this. You know me, I like high volume work so this interest me.

i'll definitely keep you posted. i'll be trying this for at least the next cycle of 5/3/1, so I should see something by then.

[BenT]

workouts' looking strong, brah! interested to see how you progress with the 10x5 sets as well, might have to try that the next time I get on 531 again.

[BobisMighty]

workouts' looking strong, brah! interested to see how you progress with the 10x5 sets as well, might have to try that the next time I get on 531 again.

Thanks Ben. I'll let you know how it goes.

[BobisMighty]

YTWL Raises
done with 5lb dumbbells

Barbell Bench
45x10 135x3x10 145x10 165x10
Supersetted with
Chinups
5x5

Incline Bench
135x3x10 135x9 135x11
Didn't rest long enough between 3rd and 4th, so rested a little longer and made up for it.

Bent over Barbell Rows
135x5x10

Behind the neck Shoulder Press
65x10 75x4x10

Facepull (single stack)
80X20 90X20 100X20 110X15

Stretching

[MartyrMoose]

Mind PMing me your routine as well? It looks solid from your log! Time to start training for the next rugby season, we just won the inter-school finals this thursday - first time in 10 years (: Just wondering though, would my stats be considered below average for the forward players (props) under 18 over there in the states?

+ Repped & Sub'd

Keep trainingg