Guy's Rugby And Pl Training Log

[ruga buga]

Back from the trip early ME LOWER tomorrow

[ruga buga]

Entry 5: ME LOWER 04/07/08

1. Below Parallel Squat(est .5-1in)

20kgx5
20kgx5
40kgx5
50kgx5
60kgx3
65kgx3
70kgx3
75kgx3
80kgx3
85kgx3

Well bugger me, 3 weeks without squatting and it looks like I have lost the ability to squat... Form was not great but hey im back

2. Conventional Double-Overhand Deadlift

80kgx3x5

3. Walking Lunges
8kg'sx12
15kg'sx12
17kg'sx12
17kg'x12

4. Ab circuit

15 reps for each exercise and repeated circuit 3 times

Sit-ups
Crunches
Leg raises
Couldn't think of anything else

Edit:

Diet is changing, im at like 15% BF at 83kg so im gonna do a TCD or timed carb diet at and hopefully lose the fat and gain some muscle(no debate)

Basically it is no carbs on workout days except for PWO, no carbs on non-workout days and then 1-2 refeed days in a week.

For the last 3 weeks of the season its gonna be

M-workout day
T-no carb
w-workout day
TH-refeed (150+-g)
F-refeed (200+)
S-no carb except pre-game
SU-no carb

then will change it up after the season when I go back to 4 day a week training

[Smokes]

Entry 5: ME LOWER 04/07/08

1. Below Parallel Squat(est .5-1in)

20kgx5
20kgx5
40kgx5
50kgx5
60kgx3
65kgx3
70kgx3
75kgx3
80kgx3
85kgx3

Well bugger me, 3 weeks without squatting and it looks like I have lost the ability to squat... Form was not great but hey im back

2. Conventional Double-Overhand Deadlift

80kgx3x5

3. Walking Lunges
8kg'sx12
15kg'sx12
17kg'sx12
17kg'x12

4. Ab circuit

15 reps for each exercise and repeated circuit 3 times

Sit-ups
Crunches
Leg raises
Couldn't think of anything else

Why the conventional deadlifts with the squats? I thought it was supposed to be maxing squats or maxing deadlifts for the ME lower day.
Other than that, welcome back.

[ruga buga]

Entry 5: RE UPPER

1. Incline Dumbell Press (max reps)

15kg'sx18 + 1 rep
16kg'sx13 + 1 rep
17kg'sx13 + 1 rep

Overall very happy, progression is there so I am happy, if I can add one rep each week I will be a very happy camper...

2. a) Chinups

BWx10 (underhand close grip)
BWx10 (underhand close grip)
BWx8 (wide grip overhand)

Think I am going to switch to wide overhand grip... Thoughts?

2. b) Rear Delt Flyes

5kg'sx10
5kg'sx10
5kg'sx10

3. a) Barbell Shrugs

60kgx10
65kgx10
70kgx10

Happy, got an idea about the progression here unlike last week

3. b) Dumbell Overhead Extensions

15kg'sx10
15kg'sx10
15kg'sx10

4. Timed Barbell Holds

60kgx20secs
80kgx15secs
100kgx10secs + 5 secs

[LessThanLuke]

Wide grip overhands are hard! lol. I would use a mixture of grips myself.

[ruga buga]

Wide grip overhands are hard! lol. I would use a mixture of grips myself.

Yeah they are bloody hard, thats why I wanted to do them (mad)

[Smokes]

Entry 5: RE UPPER

1. Incline Dumbell Press (max reps)

15kg'sx18 + 1 rep
16kg'sx13 + 1 rep
17kg'sx13 + 1 rep

Overall very happy, progression is there so I am happy, if I can add one rep each week I will be a very happy camper...

2. a) Chinups

BWx10 (underhand close grip)
BWx10 (underhand close grip)
BWx8 (wide grip overhand)

Think I am going to switch to wide overhand grip... Thoughts?

2. b) Rear Delt Flyes

5kg'sx10
5kg'sx10
5kg'sx10

3. a) Barbell Shrugs

60kgx10
65kgx10
70kgx10

Happy, got an idea about the progression here unlike last week

3. b) Dumbell Overhead Extensions

15kg'sx10
15kg'sx10
15kg'sx10

4. Timed Barbell Holds

60kgx20secs
80kgx15secs
100kgx10secs + 5 secs

Looks really good man, congrats on a great workout. If you like wide overhand pullups do them because their great! I like the static holds! I always get good ideas from your log. Keep it up Ruga

[BenT]

Nice workout there ruga.

Just out of curiousity, what's the maximum number of pull-ups/chin-ups you can do in one go?

[ruga buga]

Nice workout there ruga.

Just out of curiousity, what's the maximum number of pull-ups/chin-ups you can do in one go?

Pullups I got 25 in a row, unlimited time but it only took like 30secs im guessing ans pushups in a minute about 75 or 80 on a good day

[SoaringSwine]

Pullups I got 25 in a row, unlimited time but it only took like 30secs im guessing ans pushups in a minute about 75 or 80 on a good day

WTF? That's crazy! I can't get anywhere near those numbers.

[ruga buga]

WTF? That's crazy! I can't get anywhere near those numbers.

I honestly don't know how the hell I got those numbers, but hey im not complaining. im 15 and play lock and I got the second best amount of pullups in my school for a rugby player and the most in my side

[BenT]

WTF? That's crazy! I can't get anywhere near those numbers.

Ditto...

Very impressive indeed.

[ruga buga]

Ditto...

Very impressive indeed.

Thank you. My goal is 30 pullups by end of August

[ruga buga]

Entry: 6 06/07/08 Conditioning

1. 2.4km Run

12:00 Flat...

Pretty impressed with this as last year I did this and got like 18:30 or something terrible like that. I want to get this down to an 11 min then 10 in the near future. First run I have done in at least 6 months or so, so i think I can get alot better with some work

[ruga buga]

Entry 7: DE LOWER 07/07/08

1. Broad Jumps

8x1

2. Bulgarian Split Squats W/ Added ROM (10 reps each leg)

10kg'sx10 +1kg
10kg'sx10 +1kg

3. Pullthroughs

90kgx10 +15kg
105kgx10 +30kg
112.5kgx10 +37.5kg (full rack on a different pulley)

Need more weight

4. Hanging Leg Raises

BWx4x10

[LessThanLuke]

Entry: 6 06/07/08 Conditioning

1. 2.4km Run

12:00 Flat...

Pretty impressed with this as last year I did this and got like 18:30 or something terrible like that. I want to get this down to an 11 min then 10 in the near future. First run I have done in at least 6 months or so, so i think I can get alot better with some work

Im 30 seconds faster than you. lol

Seriously though I would probably be way over 12 minutes if I did that now.

[ruga buga]

haha we will see about that.

OMG I have never been so close to cotching in my life, second set of the bulgarians today almost made me gag out the window... They look easy just cause of the light weight but they really dominate if done properly! Hectic stiffness in my hammies and glutes today

Got ME UPPER tomorrow and then another conditioning session the following day, any ideas?

[PrincessSparkle]

Entry 7: DE LOWER 07/07/08

1. Broad Jumps

8x1

2. Bulgarian Split Squats W/ Added ROM (10 reps each leg)

10kg'sx10 +1kg
10kg'sx10 +1kg

3. Pullthroughs

90kgx10 +15kg
105kgx10 +30kg
112.5kgx10 +37.5kg (full rack on a different pulley)

Need more weight

4. Hanging Leg Raises

BWx4x10

Nice, you are training for rugby right? Is this school rugby or like a competitive team?

[ruga buga]

Nice, you are training for rugby right? Is this school rugby or like a competitive team?

Yes school rugby, I am WAY too young to be in any competitive team thats if I have the talent of course... there are provincial trials next year for u16 age group which is what im working towards and that is my motivation

[LessThanLuke]

Yes school rugby, I am WAY too young to be in any competitive team thats if I have the talent of course... there are provincial trials next year for u16 age group which is what im working towards and that is my motivation

So all this rugby training has been for the school? haha our rugby team in school never had one training session.

[ruga buga]

So all this rugby training has been for the school? haha our rugby team in school never had one training session.

No, it is not by the school. They are too lazy to do anything about the rugby, nevermind gym training. It is all by my own will and way. It is for the rugby I play at school, cause currently there is no where else to play

[LessThanLuke]

No, it is not by the school. They are too lazy to do anything about the rugby, nevermind gym training. It is all by my own will and way. It is for the rugby I play at school, cause currently there is no where else to play

Haven't you got any local clubs you can play for?

[ruga buga]

There is but only next year. might ask them just to play me anyway, the coach is my school coach so he will let me play

[LessThanLuke]

There is but only next year. might ask them just to play me anyway, the coach is my school coach so he will let me play

What you mean only next year? No team for your age group there?

Where I live there are let me think 5 clubs within like 10-15 miles of my house all with mini/junior sections as well. There are 2 clubs within like 3 miles of my house

[d34dlift]

subbed
good luck/job ruga.

[ruga buga]

What you mean only next year? No team for your age group there?

Where I live there are let me think 5 clubs within like 10-15 miles of my house all with mini/junior sections as well. There are 2 clubs within like 3 miles of my house

yes that is what i mean, no u15 clubs, it only starts at under16.

subbed
good luck/job ruga.

Thanks mate

[LessThanLuke]

yes that is what i mean, no u15 clubs, it only starts at under16.

Gotcha. My local side starts from like under 8 lol.

[ruga buga]

Gotcha. My local side starts from like under 8 lol.

Lucky. This place is a real **** hole.

[LessThanLuke]

Lucky. This place is a real **** hole.

I never played rugby till I was your age at all so its all good.

[ruga buga]

I never played rugby till I was your age at all so its all good.

I guess so, I still have the best years to come so that is a positive.