BobisMighty's Rugby Training Log

[audieswu]

Also this video has helped me with my squat greatly. It's helped me stop overemphasizing the arch in my back, and just concentrate on keeping my back straight
[youtube]c8W0hd8Fgs4[youtube]

Good vid but 4:29 the guy is talking about sliding forward but noticed the squatter's knees went past his toes?
I can't train that way especially having a history with my left knee prone to dislocation. Also I wouldn't chance that with a full load on the bar.
Wouldn't some if not most of the weight transfer to your knees if you tilt forward?

[scott_donald]

Good vid but 4:29 the guy is talking about sliding forward but noticed the squatter's knees went past his toes?
I can't train that way especially having a history with my left knee prone to dislocation. Also I wouldn't chance that with a full load on the bar.
Wouldn't some if not most of the weight transfer to your knees if you tilt forward?

knees over toes is a myth and a bad one preached by so many!!! really annoys me...

the weight is still on your feet but the length of your limbs/feet determines how the knee relates to your toes...

funny i injured myself doing the opposite... squatting atg and sitting back rather than down and caused 6 months at least of knee problems...

[audieswu]

knees over toes is a myth and a bad one preached by so many!!! really annoys me...
the weight is still on your feet but the length of your limbs/feet determines how the knee relates to your toes...
funny i injured myself doing the opposite... squatting atg and sitting back rather than down and caused 6 months at least of knee problems...

Fuk we all screwed then. It's like which one came first the chicken or the egg.

But in all seriousness, I no longer have knee issues since I started squatting atg and not letting my knees go past my toes.

[BobisMighty]

knees over toes is a myth and a bad one preached by so many!!! really annoys me...

the weight is still on your feet but the length of your limbs/feet determines how the knee relates to your toes...

funny i injured myself doing the opposite... squatting atg and sitting back rather than down and caused 6 months at least of knee problems...

Fuk we all screwed then. It's like which one came first the chicken or the egg.

But in all seriousness, I no longer have knee issues since I started squatting atg and not letting my knees go past my toes.

At the end of the day it's what really works best for you. My body has 0 issues with knees going past toes (aside from me needing to stretch my calves more often). If you can go atg without letting your knees go past toes, more power to you, but i can't do that without getting serious butt wink and aggravating my lower back. but the idea of ATG is that the weight is distributed completely down to your feet. it's when you stop above parallel that the weight shifts to your knee because you are stopping momentum. When you go all the way down, you are using your knee simply as a hinge, and not as a break. If you watch olympic weightlifters their knees go past toes all the time.

but again, unless you are competing in weightlifting, you need to do what feels most comfortable for you.

[BobisMighty]

2/7/13

I couldn't workout yesterday, so I'll do deadlift and ohp today, and accessories and back tomorrow.

Deadlift and Overhead Press

Warmup:
10 minutes on recumbent bike (sprint 5 s, medium pace 55s)
Soft tissue work with lacrosse ball
Glute kick back
Active hip flexor stretch
Walking spiderman stretch
Cradle Walks
Band Pullaparts
Dumbbell Raises
Cuban Rotation

Workout:
Weighted Box Jumps (holding two 26lb kettlebells in each hand)
24"x6x3
Landed without really having to bend my knees

Deadlift
45x5 330x6x3 330x6
Happy to report I was able to do all these reps with double overhand, and minimal chalk. Glad my grip is getting stronger.

Overhead Press
45x5 135x6x3 135x7
Happy with this. Could have probably squeezed out 1 more at the end, but wanted good clean reps, no grinders.

Renegade Rows with 26lb Kettlebells
3x10
The trick is not allowing your body to twist. I could really feel these in my lower abs and obliques.

Conditioning:
Kettlebell Snatches with 44lb bell
10x4 (each hand) 15 seconds rest
These were tiresome. For some reason I'm better at them with my right hand then my left. I did these because a friend of mine at the gym showed me how to do it without having the kettlebell smack my wrist when I catch it.

Burpee to Pullup
10x4 15 seconds rest
This was, by far THE hardest conditioning thing I ever did.


Medicine Ball Slams(20lb ball)
10x4 15 seconds rest for first 5, 10 seconds rest for last 5
I originally wanted to do wall balls, which is a quarter squat into a throw, but it aggravated my elbow to catch the 20lb ball.

[scott_donald]

strong grip... i wonder if i could pull that without straps...

burpee to pullup looks fun!!!

[audieswu]

Bob I agree with the statement above. What may work for you/me may not work for others.

Strong raw DL man. I like those burpee to pullups they are tough especially at the end of a session.

[BobisMighty]

strong grip... i wonder if i could pull that without straps...

burpee to pullup looks fun!!!

You probably could. It takes a while. Yeah the burpee to pullup is just exhausting.

Bob I agree with the statement above. What may work for you/me may not work for others.

Strong raw DL man. I like those burpee to pullups they are tough especially at the end of a session.

yeah, i'm not hardline about form unless it's very clear someone is going to hurt themselves.

thanks man! next week i'm working up to heavy singles, so i'm hoping to at least hit an old max for 1. hopefully somewhere over 425.

[audieswu]

yeah, i'm not hardline about form unless it's very clear someone is going to hurt themselves.

thanks man! next week i'm working up to heavy singles, so i'm hoping to at least hit an old max for 1. hopefully somewhere over 425.

I am the same way I am not a form nazi.

Do it bro hit it hard! After my cut old PR's will be broken

[toad1]

2/7/13


Deadlift
45x5 330x6x3 330x6
Happy to report I was able to do all these reps with double overhand, and minimal chalk. Glad my grip is getting stronger.

Thats fcuking great double overhand work! I was feeling boss doing 300 for one set of 3. Stick with just chalk soon you'll wonder why you ever used straps.

[BobisMighty]

Thats fcuking great double overhand work! I was feeling boss doing 300 for one set of 3. Stick with just chalk soon you'll wonder why you ever used straps.

Thanks man! I never use straps, but sometimes I do over and under grip. I try to hold off until the bar slips out of my hands.

[BobisMighty]

2/8/13

Accessory lifts and back

Warmup:
Foam Roller
Rowing Machine: 2000m in 10:26s. (I sprinted for 5 seconds and rowed at a medium pace for 55. I did sprint for the last 26 seconds)
Walking Spiderman Stretch
Cradle Walk
Active Hip Flexor Stretch
Glute Kick Backs
Trap 3 raises


Funny thing. I found out today our chains are not 45lbs like I though, but are 28.2lbs each. So all my stuff with chains have been 28lbs, not 45lbs.

Workout:
Pullups
BWx10 28lbsx5 56lbsx2 28lbsx5 56lbsx2 28lbsx5 BWx8
Read about alternating the weighted pullups in last week's Muscle and Fitness (no laughing!). Thought I'd give it a try. It definitely made the 28lb sets feel lighter. The last BW set felt extremely easy for the first 5, then grinded out the last 3.

Inverted Row
BWx3x12

Double Outside Kettlebell Swings

28lbsx10 35lbsx10 44lbsx10
A friend of mine told me about a power lifter he knows who trains with these, because he feels it helps his conventional deadlifts. I tried them. it's interesting.

Bulgarian Split Squats
BWx3x10 (each leg)

Mountain Climber Planks
3x15 (each side)

[scott_donald]

decent session...

haha love the muscle and fitness comment...

[jamalfudge]

2/7/13

Burpee to Pullup
10x4 15 seconds rest
This was, by far THE hardest conditioning thing I ever did.

Had to do this once last month. The whole workout was 100 burpee pullups. I managed about ten with good form, fifty negative pullups,and the rest barely grabbing the bar. Tough indeed.

[BobisMighty]

decent session...

haha love the muscle and fitness comment...

yeah I didn't want to go to crazy since i worked out yesterday and was supposed to have indoor rugby practice tomorrow. But they canceled it because a blizzard is hitting us tomorrow. I feel like I get judged for reading fitness magazines haha.

Had to do this once last month. The whole workout was 100 burpee pullups. I managed about ten with good form, fifty negative pullups,and the rest barely grabbing the bar. Tough indeed.

Yeah man, I definitely used the jump from the burpee to help the pullup. it helps that i've been working on my pullup volume for the past few weeks.

[BobisMighty]

2/10/13
Rugby was canceled yesterday because of the blizzard. I shoveled for about an hour and a half and then watched Wales beat France in the Six Nations.

Hot Yoga

It was pretty brutal. It took about an hour. Went through a lot of poses. It really loosened up my lower back.

Now, on a side not, I'm in a contest to win a trip to space. If you could vote for me, that would be awesome!
https://www2.axeapollo.com/en_US/356...obrien?image=0

[scott_donald]

tried to vote but i had to log in with fb so decided against it!!!

i have heard how challenging the hot yoga is... did you get a good view???

[BobisMighty]

tried to vote but i had to log in with fb so decided against it!!!

i have heard how challenging the hot yoga is... did you get a good view???

Ah thanks anyway. It was pretty challenging at first, but towards the end you are so loose its all about just dealing with the heat and sweat. And i had an alright view haha. For some reason a lot of guys came with their girlfriends and placed their mats arround me.

[BobisMighty]

2/11/13

Bench and Squat

Warmup:
8 Minutes on Stationary Bike (sprint for 5s medium pace for 55s)
Foam Roller
Soft Tissue Work with Lacrosse Ball
Walking Spiderman Stretch
Cradle Walks
Glute Kick Backs
Active Hip Flexor Stretch
Band Pullaparts
Trap 3 Raises
Overhead Tricep Extensions with Dumbbells
TKE with Bands
Cuban Rotation with Bands

Workout:
Bench Press
45x5 135x5 185x3 225x2 245x1 265x1 285xfail 230x5x3
I shouldn't have jumped so high to 285. I got it about halfway up and couldn't lock it out. Glad I was able to finish my sets though.

Box Jump
30"x5x3
Tried to land without having to bend my knees so much.

Squat
45x5 135x5 225x3 315x1 335x1 295x5x3
First time I've squatted not in oly shoes or with plates under me heels, as I forgot my shoes at home. Stance worked really well. I need to focus on staying tight in my core and driving off of my heels.

Side Plank Row
37.5x10 42.5x10 47.5x10 (each side)

Read about these in this article
http://www.t-nation.com/free_online_...agnostic_tests
Thought I'd give them a try. You really feel them in your obliques. Also saw that my left oblique is slightly weaker.

Conditioning:
KB Jumps
62lbsx10x5 15 seconds rest

Medicine Ball Slam
20lbsx10x5 15 seconds rest

Rope Climb Trainer
10x5 hand over hand pulls 10 seconds rest

Shoulder Stabilization
44lbsx10 each side

Read about it in this article. My rotator cuff on my right has been bothering me, and this actually helped. I plan to do this more often.
http://www.t-nation.com/free_online_...rhead_pressing

[da2ricky]

Awesome session, Bob. I'm diggin' the side plank row, I'm definitely giving that a try this Friday.

[BobisMighty]

Awesome session, Bob. I'm diggin' the side plank row, I'm definitely giving that a try this Friday.

It was kind of weird at first, but i liked it. I think I like renegade rows better, but my oblique definitely felt it. Plus you're getting a back workout into it as well.

[scott_donald]

i was thinking the other day - for my summer vacation i will need to take my o lifting shoes as there is no way i could squat without them now...

did it not just feel squishy and horrible???

unlucky with the benching big volume after the fail...

[da2ricky]

i was thinking the other day - for my summer vacation i will need to take my o lifting shoes as there is no way i could squat without them now...

did it not just feel squishy and horrible???

unlucky with the benching big volume after the fail...

I tried to squat in a pair of air max's once... never again lol. If I don't have proper shoes I normally just do it bare foot.

[BobisMighty]

i was thinking the other day - for my summer vacation i will need to take my o lifting shoes as there is no way i could squat without them now...

did it not just feel squishy and horrible???

unlucky with the benching big volume after the fail...

Well I use barefoot running shoes as my gym/running shoes, so it has no cushioning, so i'm ok with the squatting. Yeah I was glad I could hit that volume after the fail. I was worried failing would scre me up with that.

I tried to squat in a pair of air max's once... never again lol. If I don't have proper shoes I normally just do it bare foot.

Yeah my shoes are pretty much like going barefoot. I used to use vibrams five fingers, but merrell have these new shows that are basically the same thing, so i can have the benefits without funky looking shoes haha.

[BobisMighty]

2/12/13

MMA and Brazilian Jiu-Jitsu

Warmup:
10 minutes of jump rope
Walking Spiderman
Cradle Walks

MMA: Class was about an hour and 15 minutes. Started off with shadow boxing, then did some light shadow boxing with a partner, then worked on muay thai clinches, how to reverse them, how to double reverse them, then we did light sparring for a couple of 5 minute rounds. You had to submit to win. That was brutal. I was one of the heavier guys in there, but there are really good grapplers there.

30 minute break

Brazilian Jiu-Jitsu: Class was an hour. Started off doing laps around the gym, the hip escapes, then back rolls, then forward rolls. Then we worked on arm bars, then how to get around someone's legs when they are on their back and you are standing, then how to do an americana when getting past that. Then we rolled for a couple of 5 minute rounds. I got my butt kicked. I was the heaviest guy there, so I could usually cheat with my strength with stuff, but there was a little kid there that whooped me good.


edit: also forgot to mention I got this little doozy because someone didn't cut their nails.

[scott_donald]

how can you seriously complain about a little scratch like that!!!

[BobisMighty]

how can you seriously complain about a little scratch like that!!!

Haha its more a comon courtesy thing. When you do mma or jiu jitsu, they always talk about cutting your nails and personal hygeine. I actually didnt notice it until i get home.

[kingscross]

ewww scratch ^^^ looks nasty fellow MSC brah. I always cut my nails before i go to the gym.

[BobisMighty]

2/13/13

Accessory lifts and Back

Warmup:
Exercise Bike 8 minutes (5s sprint 55s medium pace)
Rolled my glutes with a small medicine ball
Hip opener with strong long band

I did what this guy does in the beginning of the video with the band. It really opened up my hips.
Walking spiderman
Cradle Walk
Trap 3 Raise
Shoulder Dislocations
Band Pullaparts

Workout:
Power Snatch
135x3
Should have started lower, so I backed down

Hang Power Snatch
95x2x3 115x3 135x3 145x3

Clean Pull
185x5 205x5

Pullups
BWx10 35lbsx4x5 BWx10
Upped the weight a little.

Inverted Row
BWx3x10
Put my feet up on a box for this one to make it a little harder

Plate Stack Plank (2.5lbs)
3x5 stacks Each side
3x5 stacks Each side
3x5 stacks Each side

Conditioning
24" Box Jump
10x5 15 seconds Rest

Wall Ball Throws
20lbx10x5 15 seconds rest

Exercise Bike
Tabata Intervals (20s on 10s off)
5 minutes.

I started doing kettlebell snatches, but it ripped a callus off my hand, so I stopped doing that.

[da2ricky]

Awesome workout bob. Those inverted rows are the business!