BobisMighty's Rugby Training Log

[grace_ou]

I've been better haha. Still banged up from rugby this saturday. I definitely have to pay more attention to recovery than I used to.

The harder you train the more important it becomes. LOL, you know you're doing good (??) when you need a recovery plan to go along with you're training plan!

You taking bcaa's?

[BobisMighty]

The harder you train the more important it becomes. LOL, you know you're doing good (??) when you need a recovery plan to go along with you're training plan!

You taking bcaa's?

i usually take them during my workouts, and during water breaks during practice. but after practice days i usually take a shake with carbs and bcaas, then i take a whey shake after that. but i usually forgdt to take anything to recover on gamedays though, which is probably what i really need to focus on. i also need to start doing the ice baths, epsom salt baths, and foam rolling on game days.

[grace_ou]

i usually take them during my workouts, and during water breaks during practice. but after practice days i usually take a shake with carbs and bcaas, then i take a whey shake after that. but i usually forgdt to take anything to recover on gamedays though, which is probably what i really need to focus on. i also need to start doing the ice baths, epsom salt baths, and foam rolling on game days.

The ice baths would prob help alot and you know they don't have to be super cold to be beneficial I think something like 54 F to 59F is suitable.

[BobisMighty]

The ice baths would prob help alot and you know they don't have to be super cold to be beneficial I think something like 54 F to 59F is suitable.

ooh that's good to know haha. although i don't really fit in my tub anyway, so only my legs get the brunt of it. lately it's my shoulders and neck that need it. i've also been using the blue liniment a lot, that helps a ton right before rugby.

[BobisMighty]

4/2/12

Bench Press and Deadlift on Blocks

Warmup:
Foam Roller
Pirformis Stretch with Lacrosse Ball
Shoulder Mobility Work with Lacrosse Ball
Walking Spiderman Stretch + Lift and Reach
Static Hip Stretch plus glute contraction
Short Band Side Steps
Monster Walk
Band Pullaparts
Shoulder Dislocations with band
Scarecrows
Single RDL with 15lb dumbbell

Workout:
Bench Press
185x4x8 185x12

Trap Bar Deadlift on blocks
275x5 315x5 350x5

Pullups
Bwx16 BWx11 BWx9

Dips
BWx19 BWx13 BWx12

Short and sweet

[scott_donald]

very short and sweet!!!

lots of work before - would have taken the same time!!!

[BobisMighty]

very short and sweet!!!

lots of work before - would have taken the same time!!!

Thanks! Yeah I think it's better to just get the basics in during the season, and only do specific exercises if I need to correct something.

[audieswu]

Nice work Bob! I actually change my lifting routine lately and I am liking the difference thus far. I lift more moderate weight now with emphasis on contractions and and volume. Loving the DOMS

[BobisMighty]

4/4/12

My birthday!

Squats, Cleans, and Incline Bench

Warmup:
Foam Roller
Pirformis Stretch with Lacrosse Ball
Walking Spiderman + Lift and Reach
Static Hip Stretch plus Glute Contraction
Short Band Sidesteps
Monster Walk
Bodyweight Squats
Single Leg RDLs with 24kg Kettlebell
Shoulder Mobility work with Lacrosse Ball
Band Pullaparts
Scarecrows with Band
Shoulder Dislocation with Band

Workout:
Squat
230x4x8 230x10
Last set was the easiest. Finally got in the groove.

Power Cleans
135x5 185x3 225x2 245xfail
I didn't drop down fast enough. Oh well. Not bad for having taken months off from doing these.

Incline Bench
145x5 165x5 185x7

Romanian Deadlifts
135x20 185x15 205x15
Really felt these the next day.

Swiss Ball Situps with Medicine Ball Overhead
10lbsx3x20

I also threw some bodyweight facepulls with the TRX straps in between sets of situps, but not worth getting into detail about.

[scott_donald]

happy birthday for yesterday!!!

[BobisMighty]

happy birthday for yesterday!!!

Thanks!

[JT4Rugby]

4/4/12

My birthday!

Squats, Cleans, and Incline Bench

Warmup:
Foam Roller
Pirformis Stretch with Lacrosse Ball
Walking Spiderman + Lift and Reach
Static Hip Stretch plus Glute Contraction
Short Band Sidesteps
Monster Walk
Bodyweight Squats
Single Leg RDLs with 24kg Kettlebell
Shoulder Mobility work with Lacrosse Ball
Band Pullaparts
Scarecrows with Band
Shoulder Dislocation with Band

Workout:
Squat
230x4x8 230x10
Last set was the easiest. Finally got in the groove.

Power Cleans
135x5 185x3 225x2 245xfail
I didn't drop down fast enough. Oh well. Not bad for having taken months off from doing these.

Incline Bench
145x5 165x5 185x7

Romanian Deadlifts
135x20 185x15 205x15
Really felt these the next day.

Swiss Ball Situps with Medicine Ball Overhead
10lbsx3x20

I also threw some bodyweight facepulls with the TRX straps in between sets of situps, but not worth getting into detail about.

Still a beast I see! Hows your season going?

[BobisMighty]

Still a beast I see! Hows your season going?

Thanks! Pretty good so far, except now it seems they like to use me as the backup prop for some reason haha. Their reasoning is that I'm the only one strong enough and in shape to be a prop and still run around the field.

[JT4Rugby]

Thanks! Pretty good so far, except now it seems they like to use me as the backup prop for some reason haha. Their reasoning is that I'm the only one strong enough and in shape to be a prop and still run around the field.

Glad to hear it. Haha take it as a complement, that is my worst nightmare, proping!

[BobisMighty]

Glad to hear it. Haha take it as a complement, that is my worst nightmare, proping!

Honestly, I prefer it to being a lock. It's not as tiring on my legs, but it certainly kills your upperback, shoulders, neck. but i don't feel those until the next day haha.

[grace_ou]

Aw I missed your birthday!! I guess my invite got lost in the mail...

[BobisMighty]

Aw I missed your birthday!! I guess my invite got lost in the mail...

Thanks Grace! If I did anything for it, I would have invited you haha. Alas, just some had some BBQ take out in my bed and passed out after the gym.

[BobisMighty]

Here's a pic of me playing last saturday. On the left.

[toad1]

loving the yellow boots, think ill go for the flamboyant boots next season. two qucik bits of advice if you prop again, stay on your toes and keep your feet closer together. you want them pretty much parrallel like you would squat and deadlift.

[BobisMighty]

loving the yellow boots, think ill go for the flamboyant boots next season. two qucik bits of advice if you prop again, stay on your toes and keep your feet closer together. you want them pretty much parrallel like you would squat and deadlift.

Thanks for the advice! No one has given me any so far which has made me nervous haha. I'll keep that in mind for tomorrow. My boots are the Puma Powercat 3.10 RWC



I bought them because they were cheap and I never had Puma boots before. They're pretty comfy and the 6 studs in the front definitely help with scrums. Wish the laces were better though. Sometimes my heel slips out a bit.

[grace_ou]

Thanks Grace! If I did anything for it, I would have invited you haha. Alas, just some had some BBQ take out in my bed and passed out after the gym.

LOL.. apparently our ideas of what deserves an invite differs!! BBQ, men, gym, bed.....

That's like my idea of a great date night!!

[BobisMighty]

LOL.. apparently our ideas of what deserves an invite differs!! BBQ, men, gym, bed.....

That's like my idea of a great date night!!

You know, I didn't even think of that. I think I have the wrong priorities haha.

[toad1]

Thanks for the advice! No one has given me any so far which has made me nervous haha. I'll keep that in mind for tomorrow. My boots are the Puma Powercat 3.10 RWC


I bought them because they were cheap and I never had Puma boots before. They're pretty comfy and the 6 studs in the front definitely help with scrums. Wish the laces were better though. Sometimes my heel slips out a bit.

there's a few more things i could pick up from that pic, like i'm also guesing that you do what i call a 'swimmers bind' with your arm(think front crawl motion) which is rubbish but feet postioning will be the most helpfull and your not a prop so i duno if you want to really go into it.

[BobisMighty]

there's a few more things i could pick up from that pic, like i'm also guesing that you do what i call a 'swimmers bind' with your arm(think front crawl motion) which is rubbish but feet postioning will be the most helpfull and your not a prop so i duno if you want to really go into it.

Any advice would be much appreciated. especially if i'm going to be the backup prop. I got tuned up real bad today by this loosehead we were playing. I was fine when they switched me to loosehead, but at tighthead I was getting destroyed.

[toad1]

Any advice would be much appreciated. especially if i'm going to be the backup prop. I got tuned up real bad today by this loosehead we were playing. I was fine when they switched me to loosehead, but at tighthead I was getting destroyed.

i get destroyed at tighthead all the time, i'm just not tall enough.

i sent you a pm with some tips.

[BobisMighty]

i get destroyed at tighthead all the time, i'm just not tall enough.

i sent you a pm with some tips.

Thanks again man. I really appreciate it. I'm hoping I actually get to play prop again this weekend. We play this smaller irish team from the Bronx. Fast backs, but I don't remember their pack being much of a problem. Would be a good game to work at being a prop.

[BobisMighty]

4/9/12

Overhead Press and Front Squat

Warmup:
Walking Spiderman Stretch + Lift and Reach
Static Hip stretch plus glute contraction
Foam Roller
Band Pullaparts
Shoulder Dislocation with Bands

Workout:
Overhead Press
115x4x8 115x10

Front Squat
185x5 210x5 240x5
5lbs more than I was supposed to do for each, but it felt ok.

Pullups
BWx12, BWx2x6
Upperbody was really hurting from Saturday's game so I think that effected it.

Tricep Pulldowns
60x2x12 60x10
Dips were hurting my friend's shoulders, so I thought it best to switch this week. Probably a good idea since I was having front shoulder pain just from doing these.

[BobisMighty]

4/11/12

Deadlift and Close Grip Bench Press

Warmup:
Foam Roller
Walking Spiderman Stretch + Life and Reach
Static Hip Stretch plus Glute Contraction
Short Band Sidesteps
Band Pullaparts
Shoulder Dislocations
Single Leg RDLs

Workout:
Straight Bar Deadlift
315x4x8 315x10

Close Grip Bench Press
155x5 180x5 205x8

Back Extensions
35lbsx15 35lbsx2x12

Leg Raises
Bwx20 BWx15 BWx12
Superset with
Pullups
BWx3x5

Kettlebell Swing
70.4lbsx12
Just to make sure I was still loose.

[grace_ou]

What up babe? How's it going in here?

[thenewguy23]

I play rugby too (wing) and am wondering if I should get a foam roller for recovery is it worth it? I've also got a journal in my sig, just posted some game tape, check it out!