BobisMighty's Rugby Training Log

[Moloholo]

hey bob, you should check this guy out.

http://forum.bodybuilding.com/showth...=124936371(his transformation)



his rugby vid




his vid thread
http://forum.bodybuilding.com/showth...hp?t=129103701



this guy's transformation in terms of the lower body is amazing man. thought it might be of interest to you ^^

[BobisMighty]

hey bob, you should check this guy out.

http://forum.bodybuilding.com/showth...=124936371(his transformation)



his rugby vid




his vid thread
http://forum.bodybuilding.com/showth...hp?t=129103701



this guy's transformation in terms of the lower body is amazing man. thought it might be of interest to you ^^

there's not much rugby in that rugby vid haha but it's a great transformation. thank you for the links, i will check them out.

[BobisMighty]

Extensive Foam Rolling
Dynamic Stretching

Power Cleans
135x5 185x3 205x3

Squat
135x5 255x5 295x3 325x4(Rep PR) 225x15
I tried to get 225x20 but I couldn't do it. Next time I will get it

Lateral Hops over a bench (back and forth is 1 rep)
4x5

Extended Set(A1 10 seconds A2 2 minutes A3 2 minutes)
A1 Front Squat 225x3x5 225x1x4 225x1x5
A2 Back Squat 225x5x5
A3 GHR BW+10x5x6
I how a fair amount of rest before my last extended set. Someone in the gym was asking me questions about the GHR machines in the gym and different ways to use them. But I definitely needed it. GHRs felt very easy today. Might consider upping the weight a little, adding bands, or both.

Kettlebell Swings
50x4x25 30 seconds rest

Band resisted Kettlebell Swing (light long band)
50x1x10
I did these to try them out after seeing this vid.


Now before you say anything, my form is far superior to the form of the guys in Defranco's vid haha. I know that the kettlebell swing isn't a quarter squat and front raise. I know about using your hips as a hinge, keep a slight bend in your knees, your back straight, etc. That being said, these band resisted kettlebell swings are interesting. The 10 I did was easy, but I stopped because I wasn't sure how to properly implement them. I also thought I might be benefiting too much from the stretch reflex at the bottom portion of the swing, although that might be part of the process as well.

All in all I was extremely happy with today. 325x4 is the most reps i've done with a weight over 315. I felt I could have hit 5, but I backed off while I was ahead.

[Moloholo]

Squat
135x5 255x5 295x3 325x4(Rep PR) 225x15
I tried to get 225x20 but I couldn't do it. Next time I will get it


Extended Set(A1 10 seconds A2 2 minutes A3 2 minutes)
A1 Front Squat 225x3x5 225x1x4 225x1x5
A2 Back Squat 225x5x5
A3 GHR BW+10x5x6


All in all I was extremely happy with today. 325x4 is the most reps i've done with a weight over 315. I felt I could have hit 5, but I backed off while I was ahead.

'Mirin them squats brah!! 225x15 after 325x4??! I'm only at 225x6 maximum. How long did it take for you to go from 225 to 315?

[BobisMighty]

'Mirin them squats brah!! 225x15 after 325x4??! I'm only at 225x6 maximum. How long did it take for you to go from 225 to 315?

About a year and a half, but then I was stuck at 315x1 for long while. I did Mad Cow 5x5 to get it from 225 to 315. Getting over 315 was a matter of fixing imbalances and form.

[audieswu]

hey bob, you should check this guy out.

http://forum.bodybuilding.com/showth...=124936371(his transformation)

his rugby vid

[youtube]CII7PMor5ko[youtube]

his vid thread
[url]http://forum.bodybuilding.com/showthread.php?t=129103701[url]

this guy's transformation in terms of the lower body is amazing man. thought it might be of interest to you ^^

That's American football bro...But yeah his transformation was awesome man

Bob sick squat session bro including the extended set!

Power cleans is hella strong too.

[Moloholo]

About a year and a half, but then I was stuck at 315x1 for long while. I did Mad Cow 5x5 to get it from 225 to 315. Getting over 315 was a matter of fixing imbalances and form.

Wowwww. Hopefully i'll get 3 plates at the end of this year =/

That's American football bro...But yeah his transformation was awesome man

Bob sick squat session bro including the extended set!

Power cleans is hella strong too.

Heh sorry guys, didn't know the diff between american football and rugby =/

[BobisMighty]

That's American football bro...But yeah his transformation was awesome man

Bob sick squat session bro including the extended set!

Power cleans is hella strong too.

Thanks man! I was worried about doing so many squats, but it wasn't too bad. I was worried about the powerclean because of my left hand, but my grip is getting stronger. I think I can get 225 fairly easy. I'm going to try in 2 weeks.

Wowwww. Hopefully i'll get 3 plates at the end of this year =/





Heh sorry guys, didn't know the diff between american football and rugby =/

haha no problem. i definitely think you'll hit 3 plates. just be mindful of your form and any muscle imbalances you might have.

[BobisMighty]

Foamrolling
Static Lower Body Stretching
Shoulder Prehab

Medicine Ball Chest Passes
9lbx4x5

Bench Press
45x5 135x5 165x5 190x5 215x3 245x2

Close Grip Bench Press
135x20
I thought it'd be a nice change of pace to do my long set with close grip bench press. This session was pain free, although my shoulders felt weird. Not sure how to describe them.

Clapping Pushups
4x5 30 seconds rest
First 2 sets were easy enough, last 2 were killer.

Extended Set(A1 10 seconds A2 2 minutes A3 2 minutes)
A1 Wide Grip Pullups 5x6
A2 Medium Grip Chinups 2x5, 2x4, 1x3
A3 Yates Row 135x2x6 155x1x6 175x2x6

Shoulder Shocker Circuit
B1 Front Plate Raise 35x3x12
B2 Dumbbell Lateral Raise 17x3x12
B3 Seated Dumbbell Power Cleans 17x3x12
I didn't feel like my shoulder could handle this circuit with 20lbers today. I was right, 17 was brutal. It's the lateral raises I'm having a hard time with.

Lateral Pallof Presses
50x1x10 (each side)

Vertical Pallof Presses
100x1x10
I just wanted to try these out. They were pretty interesting. I think I might start doing these from now.

Band Resisted Pushups(long mini band)
8,6,5,4 30 seconds rest

[Highstick12]

Awesome workout and very solid benching. How did you like the Pallof's?

[Moloholo]

nice bench there bob!

loving the yates row there. are you using the OH grip or underhand? and that shoulder shock was :O!

[BobisMighty]

Awesome workout and very solid benching. How did you like the Pallof's?

Thanks! I liked the pallof's. I think I'm going to start throwing them into my routine. Turns out I did them wrong, but I still felt them.

nice bench there bob!

loving the yates row there. are you using the OH grip or underhand? and that shoulder shock was :O!

I use OH grip. I don't like using underhand. Yeah the shoulder shocker is exactly as it sounds.

[BobisMighty]

Today was my deload week, and it just so happened that my dad wants to get back into shape. So I took him to the gym to show him form and some warmups. I'm putting him on starting strength now, just until we can get his numbers up. Right now we worked up to a top set of 135x5 for Squat, Bench, and Deadlift. Although he did a few sets of 135 for bench. He then insisted on doing dumbbell flys at the end, but I convinced him incline dumbbell bench was better for someone in his state. He's 5'7" and weighs 236. I'm 6' and weight 230 but am in fairly good shape.

Here's we I ended up doing

Foam rolling
Dynamic Stretching
Hip Flexibility circuit

Squat
45x5 95x5 115x5 135x5 225x5 275x5
My Father
45x5 95x5 115x5 135x5

Bench
45x5 95x5 135x3x5 (my Father did the same)

Deadlift
45x5 95x5 135x5
My Father
95x5 135x5
His hamstrings felt tight after squatting so we stopped.

Me
GHR
BW 3x10

My Father
Incline Dumbbell Press
15lbsx3x10
Superset with
Incline Dumbbell Flys
15lbsx3x10

Practice starts this saturday. For the forseeable futures, practices may only be on saturdays until we can find a lighted field for Tuesday & Thursday night practice. I need to figure out a pre-season training plan. I only have 3 weeks of pre-season. Not sure if I should lift M-W-F and do lots of cardio T-Th. Or Lift M-T-Th-F and do running and conditioning T-Th as we would when we normally practice.

[audieswu]

Great to see that you're helping your dad bro to get back into swing of things of lifting. Good choice of a program too with SS.

Also, I was used to of practicing everyday of the week pre-season and during the season when I was playing. Yeah can be touch on the body after awhile to bust tail in the gym then head on to practice/conditioning.

[BobisMighty]

Great to see that you're helping your dad bro to get back into swing of things of lifting. Good choice of a program too with SS.

Also, I was used to of practicing everyday of the week pre-season and during the season when I was playing. Yeah can be touch on the body after awhile to bust tail in the gym then head on to practice/conditioning.

yeah but i love that kind of kill your body training. i'm just trying to think what i should put the emphasis on. i benefit more from m-w lifting during the season.

[Moloholo]

Wow, i would hope that when i grow up i would be able to hit the gym with my dad. sounds real cool man

[BobisMighty]

Wow, i would hope that when i grow up i would be able to hit the gym with my dad. sounds real cool man

You definitely will. You're getting body up, learning more in the gym. It took me a long time to figure out what it is exactly that I'm supposed to do in the gym.

[audieswu]

yeah but i love that kind of kill your body training. i'm just trying to think what i should put the emphasis on. i benefit more from m-w lifting during the season.

Sounds like that's your ticket Bob. Hey don't change it if it's working man.

[BobisMighty]

I did push presses deload today. I didn't go that light on the push press because there's no real point in doing so, but i doubt that will effect my deload for it.

Dynamic Stretching
Shoulder Prehab

Push Press
135x5 155x5 165x5

Close Hand Pushups (letter C)

25,15,10,10

Extended Set(A1 10 seconds A2 2 minutes A3)
A1 Wide Grip Pullups BWx4x6 BWX1x5
A2 Medium Grip Chin ups BWx2x4 BWx1x3 BWx1x4 BWx1x3
A3 Yates Row 155x1x6 165x2x6 175x2x6
For some reason I think the pushups screwed me over with the chinups. Could just be in my head though.

Shoulder Shocker Circuit
B1 Front Plate Raise 35x3x12
B2 Side Lateral raises (thumb pointing up)15x3x12
B3 Seated Power Cleans 15x3x12
I actually like this better with 15s as opposed to 17s or 20s. My form was much better on the 15s. For 17s and 20s I found my self taking more time between reps as well as using body english. With the 15s, I had nice clean reps. The point of this circuit is to pump blood into my shoulders and help prevent injury. I have to keep the ego in check for this.

Face Pulls
120x1x15 150x2x10

I actually had a bit of rest today. The group of powerlifters in my gym informed me that I am their choice for side spotting on squats, which was an honor for me. These guys are pretty damn strong in my opinion. They were all hitting over 405 for 2 sets of 4, and i know that was around 85% of their 1RM. I snuck a peak at their notebooks, they're on a 4 week peaking cycle. The one guy's max is 600.

Running
I was pissed because the gates for the local track were locked. I was planning on doing sprints there. I did this all in my Vibrams.

Jogged 0.52 miles on street. Was about 50-60%.

Treadmill Speed Intervals
Jog 5m/h
Sprint 8m/h
4x30s:30r
1 minute
4x30s:30r

Jacob's ladder
Tabata Interval (20s:10r)

Those tabatas really gas you, but they're supposed to be one of the quickest was to raise your V02.

[audieswu]

Nice work Bob-O. I forgot about Yates Row good stuff man. Also that is an honor for a PL group to call you and be one of their spotters.

[BobisMighty]

Nice work Bob-O. I forgot about Yates Row good stuff man. Also that is an honor for a PL group to call you and be one of their spotters.

Yeah I like the yates row. Especially with that extended set. I was doing pendlay rows, but it felt like too much volume hitting the same parts of my back.
Yeah the PL guys are crazy strong. Plus I learn from them. The one guy is always inviting me to train with them, but I have different training needs than they have.

[Moloholo]

Shoulder Shocker Circuit
B1 Front Plate Raise 35x3x12
B2 Side Lateral raises (thumb pointing up)15x3x12
B3 Seated Power Cleans 15x3x12
I actually like this better with 15s as opposed to 17s or 20s. My form was much better on the 15s. For 17s and 20s I found my self taking more time between reps as well as using body english. With the 15s, I had nice clean reps. The point of this circuit is to pump blood into my shoulders and help prevent injury. I have to keep the ego in check for this.


I actually had a bit of rest today. The group of powerlifters in my gym informed me that I am their choice for side spotting on squats, which was an honor for me. These guys are pretty damn strong in my opinion. They were all hitting over 405 for 2 sets of 4, and i know that was around 85% of their 1RM. I snuck a peak at their notebooks, they're on a 4 week peaking cycle. The one guy's max is 600.

Running
I was pissed because the gates for the local track were locked. I was planning on doing sprints there. I did this all in my Vibrams.

Jogged 0.52 miles on street. Was about 50-60%.

Treadmill Speed Intervals
Jog 5m/h
Sprint 8m/h
4x30s:30r
1 minute
4x30s:30r

Jacob's ladder
Tabata Interval (20s:10r)

Those tabatas really gas you, but they're supposed to be one of the quickest was to raise your V02.

Shoulder shockers, i love reading about it man.


can't wait to see you squatting at 4 plates man. and wow at 600. thats.. WOAH.


hows the vibrams, as good as what everyone's saying?

[audieswu]

Man, I didn't even see your chest work last week. That's some good lifting Bob.
Everytime I come here I am learning something new too I'm gonna research that Pallof press.

[BobisMighty]

Shoulder shockers, i love reading about it man.


can't wait to see you squatting at 4 plates man. and wow at 600. thats.. WOAH.


hows the vibrams, as good as what everyone's saying?

i know i can't wait to hit 4 plates myself.
the vibrams are great. i just like squatting and running barefoot style, and this is a compromise for me.

Man, I didn't even see your chest work last week. That's some good lifting Bob.
Everytime I come here I am learning something new too I'm gonna research that Pallof press.

thanks man. the pallof press is more for your core. i learned it from reading Highstick's log.

[Highstick12]

nice session.

good push pressing

[scott_donald]

hows the deload feeling???

[BobisMighty]

hows the deload feeling???

It's feeling great for my legs. My shoulders have been taking a beating from my shoulder rehab everyday.

[BobisMighty]

Dynamic Stretching
Shoulder Rehab

Reactive Box Jumps (step off a small box, jump as soon as i hit the ground onto a higher box)
BWx4x5

High Pulls
135x1x5 185x1x5

Deadlift
225x1x15 275x1x5 315x1x5

Circuit (No rest between lifts except for brief drink of water)
A1 Front Squat 135x5x5
A2 Back Squat 135x5x5
A3 GHR BWx5x5
I was going to use my normal numbers, but when I tried to front squat 225 my body said no. I also had a giant not in my left hip.

Rowing Machine
500m/1:00r x4
I averaged 2 minutes for 500 meters. Not sure if that's good or not.

Stationary Bike
1:00 low resistance/1:00 high resistance x 9:00 minutes
I tried to keep the RPMs between 100-120. I made a point to aim for 120 during the high resistance intervals.

Elliptical(did not use handles)
3:30 at 170 stride per minute
This machine is too awkward for me.

Kettlebell swings
50lbsx3x25

[Highstick12]

all that on a deadload week?!!/

BEAST!!!!!!!!

[BobisMighty]

all that on a deadload week?!!/

BEAST!!!!!!!!

I know. Tomorrow will let me know if this was a good idea or not haha.