BobisMighty's Rugby Training Log

[BobisMighty]

Beastly workout! Good job on the benching too and glad to hear there was no pain.

Thanks! I'm glad too. Season starts soon, so there'll be time enough for it to get injured again haha.

[Highstick12]

Thanks! I'm glad too. Season starts soon, so there'll be time enough for it to get injured again haha.

Lol that wouldn't be good. How long is your season?

[BobisMighty]

Lol that wouldn't be good. How long is your season?

Spring season is about 2 months, so End of March to Beginning of May, but then there are summer tournaments and summer 7s which is a faster version of rugby. That leads pretty much right into fall rugby which is about 8-10 weeks.

[audieswu]

Spring season is about 2 months, so End of March to Beginning of May, but then there are summer tournaments and summer 7s which is a faster version of rugby. That leads pretty much right into fall rugby which is about 8-10 weeks.

So are you gonna "cut" prior to the season bro or just recomp? I say recomp man, since with the extra running, drills, practice. You can eat at maintenance even during the season and still shed some fat. When I was playing I stayed at 225.

[Highstick12]

Spring season is about 2 months, so End of March to Beginning of May, but then there are summer tournaments and summer 7s which is a faster version of rugby. That leads pretty much right into fall rugby which is about 8-10 weeks.

Sounds like a lot of fun.

[BobisMighty]

So are you gonna "cut" prior to the season bro or just recomp? I say recomp man, since with the extra running, drills, practice. You can eat at maintenance even during the season and still shed some fat. When I was playing I stayed at 225.

definitely recomp. i'm just getting down to a more manageable weight right now. i'm going to just watch my eating. usually i start the season at 225 and end the season at 210. this time i'm going to pay more attention to my diet in-season.

this is a great article on how to manipulate your insulin to burn fat and build muscle at the same time. it's the way i was eating before i went off my diet and pigged out on vacation.
http://www.t-nation.com/free_online_...n_the_same_day

it's all about keeping your insulin levels low and then spiking them before and after you lift. although lately i've been training fasted just like you, except for taking an intra-workout.

[audieswu]

definitely recomp. i'm just getting down to a more manageable weight right now. i'm going to just watch my eating. usually i start the season at 225 and end the season at 210. this time i'm going to pay more attention to my diet in-season.

this is a great article on how to manipulate your insulin to burn fat and build muscle at the same time. it's the way i was eating before i went off my diet and pigged out on vacation.
http://www.t-nation.com/free_online_...n_the_same_day

it's all about keeping your insulin levels low and then spiking them before and after you lift. although lately i've been training fasted just like you, except for taking an intra-workout.

Awesome find bro!! Will rep you when I get off recharge.

Yeah, same with me, I was at 225 before the season and will stay that way then by end of it get down to 210.

Yeah, I enjoy my post workout meals more now since by that time I will be ready to chow down.

[BobisMighty]

Awesome find bro!! Will rep you when I get off recharge.

Yeah, same with me, I was at 225 before the season and will stay that way then by end of it get down to 210.

Yeah, I enjoy my post workout meals more now since by that time I will be ready to chow down.

Yeah I've sort of been saving all my big eating for post-workout/dinner. I usually average around 1000 calories before I hit the gym. I get the bulk of my carbs post-workout as well.

[BobisMighty]

I was pretty dehydrated today since I worked from home. it's hard for me to keep track of my fluid intake since I'm not measuring it with my Naglene bottle. But I didn't fail once.

Dynamic Stretching
Shoulder Prehab (done with rubber tubing)
Shoulder Raises from shoulder height to forehead level 1x12
External Rotations 3x15
Straight Arm pull backs 3x15

Hang Power Snatches
45x5 95x5

Power Snatches
115x3 155x1
That 155 was ugly and I felt some crunching in my left shoulder. But didn't hurt

Snatch Grip High pulls
155x5 225x5

Deadlift
275x5 335x5 375x3 425x3

Sumo Deadlift
225x1x20
I Decided to do those Snatch Grip Highpulls as part of my warmup sets. I think for the mean time I will be doing these before deadlifts as opposed to Snatches. No need to chance screwing up my shoulder again trying to muscle up a sh*tty snatch. I also decided to do sumo for my longset of 20 (20 reps inspired by scott_donald). I figured the sumo stance would be a nice change or pace.

Box Jumps
4x5
I literally flew on these. I felt so light. I need to get a higherbox of some kind now. I need to see what my vert might be, so I can start working at the sweet spot.

Extended Set (A1 10 seconds A2 2 minutes A3 2 minutes)
A1 Front Squat 225x5x5
A2 Back Squat 225x1x6 225x4x5
A3 GHR BW+10x4x6 BW+10x1x5
The last rep for each of those sets of front squats was pretty ugly. Think I'll stay here until I can get 6 reps clean.

Kettlebell Swings
40x4x25 30s rest in between
Wow did these burn. Started losing my grip. I read an article on TNation on proper form for the Kettlebell swing.
http://www.t-nation.com/free_online_...etabolic_swing
I could definitely feel the improvements. but I started losing my grip towards the end. I need to chalk up before these.
Also started dry heaving a bit after these, but once I took a sip of water I was fine. I think it was more dehydration than lactic acid build-up.

[Highstick12]

Strong snatches, DL, and Sumo DLing. Looks like abn exhausting workout.

[audieswu]

Nice snatches and DL's bro. Also time for this training journal to hit 5 stars!!!

[BobisMighty]

Strong snatches, DL, and Sumo DLing. Looks like abn exhausting workout.

thanks man. i like snatches but i seriously need to work on form. i'm going to start doing snatch grip highpulls and hang snatches to try to work on both parts of the movement.

Nice snatches and DL's bro. Also time for this training journal to hit 5 stars!!!

thanks man! haha hopefully i earn 5 stars.

[audieswu]

thanks man. i like snatches but i seriously need to work on form. i'm going to start doing snatch grip highpulls and hang snatches to try to work on both parts of the movement.

thanks man! haha hopefully i earn 5 stars.

You just did brotha! Also deserving of it man. Bust ass and no excuses...That's what we like bro.

[beertank23]

^^^ I voted.

[BobisMighty]

You just did brotha! Also deserving of it man. Bust ass and no excuses...That's what we like bro.

^^^ I voted.

thanks guys. I voted on yours as well.

[beertank23]

thanks guys. I voted on yours as well.

Hug my nuts more!

[audieswu]

Hug my nuts more!

LMAO, I think that's just the rugby shorts rubbin' brah lol

[BobisMighty]

Foam Rolling
Static Lowerbody Stretching

Shoulder Prehab with long mini band.

Hang Clean to Push Press
45x5 95x5 115x5

Push Press
135x5 155x3 185x3 195x2(PR)
I figured It'd be a good idea to warm up with hang cleans into push press. I figured it'd be a good fit for explosive warm ups.

Military Press
94x15

Extended Set (A1 10 Seconds A2 2 Minutes A3 2 Minutes)
A1 Wide Grip Pull-ups 4x6 2x5
A2 Medium Grip 3x5 1x4 1x3
A3 Yates Row 135x1x6 155x4x6
The rest times were screwed up. These powerlifters at my gym asked me to help sidespot for squats. I did one extra set of wide grip pull-ups and then had to spot, so when i was done I did a full extended set. The pullups felt great today though. I flew up. The yates rows were done closer to parallel than a traditional one.

Shoulder Shocker Circuit
B1 Front Plate Raise 35x3x12
B2 Side Lateral Raises (Thumbs up) 20x3x12
B3 Seated Power Cleans 20x3x12

Clapping Pushups
4x5

Band Pullaparts
30,25,25,20

Static Stretching for Upper Body.

[Highstick12]

BEASTLY Push Press PR!

[BobisMighty]

BEASTLY Push Press PR!

Thanks man. I wanted to go higher but figured I should quit while i'm ahead.

[Highstick12]

Thanks man. I wanted to go higher but figured I should quit while i'm ahead.

195 is some serious weight.

Any shoulder pain from it?

[scott_donald]

strong stuff...

how long does a typical session take you???

[BobisMighty]

195 is some serious weight.

Any shoulder pain from it?

None what so ever! Although my right shoulder is a little sore today, but not much more than usual.

strong stuff...

how long does a typical session take you???

The workout itself takes about an hour and a half, sometime less, after you factor in all the warmups and resting.

[audieswu]

Bob-O you gonna be a beast when the season starts man. Strong push press is strong bro.

[BobisMighty]

Bob-O you gonna be a beast when the season starts man. Strong push press is strong bro.

Thanks man. I'm just glad to have upperbody session that are pain free man.

[audieswu]

Thanks man. I'm just glad to have upperbody session that are pain free man.

You mean injury free?

NO PAIN, NO GAIN!

[BobisMighty]

You mean injury free?

NO PAIN, NO GAIN!

Haha yeah injury free. I am enjoying the DOMS i'm getting in my upperback and traps now.

[foyt20]

You guys playing 4 Leafs Bob?

[BobisMighty]

You guys playing 4 Leafs Bob?

Yup. I believe that's how we're starting out spring season this year. What about you guys?

[Highstick12]

Great to hear about no shoulder pain. Hopefully that keeps up.