BobisMighty's Rugby Training Log

[BobisMighty]

11/10/11

Warmup:
Foam roller
Walking Spiderman + read and lift, with static hip stretch
Hyperextension bwx12
Scarecrows
External rotation

Workout:
Seated Dumbbell Overhead Press
55x10 60x10 65x5 70x3
Just did these while someone was taking up the power rack

Squat
45x5 225x2x5 275x3 315x2 315x2x3
Happy I was able to bust out 315 for 2 sets of 3. would like to get more sets in that range. Wanted to do more volume at heavy reps. Wasn't happy with tuesday's session. I'll do some good mornings tomorrow to balance out my posterior chain.

Power Clean
135x5 185x3 225x3(Rep PR) 225x2x2
Wanted more volume at 225. On the second set of 225, I caught the 3rd rep but couldn't squat it up.

Seated Dumbbell Overhead Press
70x5 70x4
Figured I should hit 70 some more.

Back Superset
1A T-Bar Row Wide Grip 100x10, 110x2x10
1B T-Bar Row Hammer Grip 100x5, 110x2x5

Chest felt fine this session. The overhead press did not aggravate it a bit, neither did the power cleans.

[BobisMighty]

11/14/11

Season is over. We won the Met-NY Division 3 championship, meaning we'll be moving up to Division 2 next fall. However, we lost our nationals qualifying match. 29-30 in overtime. Very crushing. That said, off-season training begins today.
I was contemplating taking a week off, but I'm thinking of doing the Juggernaut Method. It's similar to 5/3/1 but with 4 different waves, each taking about 4 weeks. The first week calls for low weight, high volume which I think will be perfect for me right now. I don't want to give myself too much downtime.

Edit:
Will be working with the following maxes.
Bench: 247.5
Squat: 310
Military Press: 145
Deadlift: 365

These are 90% of current maxes I have hit in the past month, as per TJM.

[thom2355]

I think TJM will be a great choice of programming for you to run. Have you looked into how you will schedule it reagarding conditioning, plyos and weight training....or are you just sticking with weight training aspects of it?

[BobisMighty]

I think TJM will be a great choice of programming for you to run. Have you looked into how you will schedule it regarding conditioning, plyos and weight training....or are you just sticking with weight training aspects of it?

Actually I'm trying to iron out the conditioning and plyos as well. Right now I'm thinking of doing jumps on squat days and oly lifts for speed work on deadlift days, then probably med slams and battling ropes for upperbody conditioning on the upperbody days. then starting in january i'll probably alternate subbing one day of jumps or oly lifts with sprints.

I'll be doing it M: Bench T:Squat Th:Military Press F: Deadlift.
I like the way Chad Smith does his assistance work so I'll be mirroring that until I feel I need more.

[BobisMighty]

11/14/11

Warmup:
Jump rope 200 contacts
Jumping Jacksx25
Seal Jacksx25
Foam Roller
Soft tissue work with lacrosse ball
Shoulder Dislocationsx15
YTWL Raises 3lbsx10 each letter
Racked Kettleball Walk 20kgx4 (held 2 kettlebells over my head and walked back and forth across the gym. Read somewhere it's good for shoulder stabilization.

Workout:
Bench Press
145x5x10

Seated Wide Grip Row
125x2x12 127.5x12 130x2x12

Dips
BWx3x12

Ab Wheel
2x10

I'm leaving out the power and conditioning work for now, since I'm still recovering from the season. Will most likely add plyos in this week. At the very least jumps.

[thom2355]

Actually I'm trying to iron out the conditioning and plyos as well. Right now I'm thinking of doing jumps on squat days and oly lifts for speed work on deadlift days, then probably med slams and battling ropes for upperbody conditioning on the upperbody days. then starting in january i'll probably alternate subbing one day of jumps or oly lifts with sprints.

I'll be doing it M: Bench T:Squat Th:Military Press F: Deadlift.
I like the way Chad Smith does his assistance work so I'll be mirroring that until I feel I need more.

Cool. I set it up using pretty much that same scenario. Both upper body days had med ball work and the lower body days were box jumps for squat day and broad jumps for deadlift days. Don't be afraid to vary what you do there as long as you get your speed work in. As far as sprints go, I worked those right into squat day. TJM squats, one assistance movement, one accessory movement, then sled pulls/sprints. Then again, I used sprints for conditioning/pulling power, not to train my sprinting speed. If you need to train your speed, you may have the right layout as stated.

[scott_donald]

sucks about loosing the playoffs...

i know how that feels at least you were not on espn or whatever channel it was and getting pumped by 50!!!

what are the off season plans???

[BobisMighty]

Cool. I set it up using pretty much that same scenario. Both upper body days had med ball work and the lower body days were box jumps for squat day and broad jumps for deadlift days. Don't be afraid to vary what you do there as long as you get your speed work in. As far as sprints go, I worked those right into squat day. TJM squats, one assistance movement, one accessory movement, then sled pulls/sprints. Then again, I used sprints for conditioning/pulling power, not to train my sprinting speed. If you need to train your speed, you may have the right layout as stated.

Thanks! Yeah I'll see how things are in about a month. Curious as to how the auto-regulation is going to pan out.

sucks about loosing the playoffs...

i know how that feels at least you were not on espn or whatever channel it was and getting pumped by 50!!!

what are the off season plans???

Yeah we were pretty crushed. A lot of old boys came out to see us though, so it was nice to be cheered on by such a big sideline. We didn't lose a single scrum and stole quite a few of theirs, so everytime it came down to scrum it was nice to hear the old boys screaming my name haha.

Off-season plans are pretty much training up until the spring come March. I'm going to try to do a few 5ks in the area throughout the winter, just to keep up with the running. I can't get fat this off-season the way I did last year. But I'll be following the Juggernaut Method of training as stated above. It's a pretty interesting program, seems to be a better fit for rugby than something like 5/3/1.

[thom2355]

Thanks! Yeah I'll see how things are in about a month. Curious as to how the auto-regulation is going to pan out.

I made the mistake of increasing my lifts too fast. The main difference between TJM and 5/3/1 (besides # of reps) is going to be the increments in which you increase you training max. I think that I had used crappy squat form (depth) and touch and go deadlifts. Both of these caught up when I hit the 5's and 3's wave. Best advice I could give would be to be sure of getting quality reps in consistently and be honest with yourself when setting your training max for the new wave. If I were to run it again (which I may if my focus switches from absolute strength), I would increase no more than 7.5/15 lbs (upper/lower) per wave and ensuring that quality reps are completed.

Another variable I hit was conditioning. I upped my conditioning substantially and that may have had an effect when I moved onto the heavier phases. If you add in a lot of conditioning or speed work, ensure you reflect that in your training max so you don't screw up your recovery.

You may have thought of this, but I figured I would share what I took away from it.

[B1GinNY82307]

I made the mistake of increasing my lifts too fast. The main difference between TJM and 5/3/1 (besides # of reps) is going to be the increments in which you increase you training max. I think that I had used crappy squat form (depth) and touch and go deadlifts. Both of these caught up when I hit the 5's and 3's wave. Best advice I could give would be to be sure of getting quality reps in consistently and be honest with yourself when setting your training max for the new wave. If I were to run it again (which I may if my focus switches from absolute strength), I would increase no more than 7.5/15 lbs (upper/lower) per wave and ensuring that quality reps are completed.

Care to elaborate? Especially on the TnG DL's?

Another variable I hit was conditioning. I upped my conditioning substantially and that may have had an effect when I moved onto the heavier phases. If you add in a lot of conditioning or speed work, ensure you reflect that in your training max so you don't screw up your recovery.

word.

[Moloholo]

11/14/11

Season is over. We won the Met-NY Division 3 championship, meaning we'll be moving up to Division 2 next fall. However, we lost our nationals qualifying match. 29-30 in overtime. Very crushing. That said, off-season training begins today.

Sorry to hear about it man =/


in on new routine!

[thom2355]

Touch and go deads are easier to rep out when compared to dead stop reps. If you rep out 5-10 reps over your standard for the 10's and 8's wave (which I did without too much issue), you will increase weight quickly. When you hit your 5's/3's wave, it will catch up to you as the weight is much heavier and you wonder what happened to your strength off the floor. Touch and go will not build your starting strength, but is fine for muscular developement, endurance and lockout strength to a certain degree. To get the most out of a deadlift, for means of improving your deadlift only, start from a dead stop. You start to notice this when you may get 405 for 7-8 reps, but cannot get 455 off the ground.

Same holds true with high squats. If you cheat your reps (which gets easy to do during 10+ rep sets), you are not actually training the movement to the best of your capability. It may help somewhere, but not with improving your squat.

[Moloholo]

Touch and go deads are easier to rep out when compared to dead stop reps. If you rep out 5-10 reps over your standard for the 10's and 8's wave (which I did without too much issue), you will increase weight quickly. When you hit your 5's/3's wave, it will catch up to you as the weight is much heavier and you wonder what happened to your strength off the floor. Touch and go will not build your starting strength, but is fine for muscular developement, endurance and lockout strength to a certain degree. To get the most out of a deadlift, for means of improving your deadlift only, start from a dead stop. You start to notice this when you may get 405 for 7-8 reps, but cannot get 455 off the ground.

Same holds true with high squats. If you cheat your reps (which gets easy to do during 10+ rep sets), you are not actually training the movement to the best of your capability. It may help somewhere, but not with improving your squat.

dayum. gonna do deadstop deadlifts from now onwards. thanks bro.

[NC_Tarheel]

You're subbed to all the logs I'm subbed to so you can't be all bad


Subbed

[BobisMighty]

I made the mistake of increasing my lifts too fast. The main difference between TJM and 5/3/1 (besides # of reps) is going to be the increments in which you increase you training max. I think that I had used crappy squat form (depth) and touch and go deadlifts. Both of these caught up when I hit the 5's and 3's wave. Best advice I could give would be to be sure of getting quality reps in consistently and be honest with yourself when setting your training max for the new wave. If I were to run it again (which I may if my focus switches from absolute strength), I would increase no more than 7.5/15 lbs (upper/lower) per wave and ensuring that quality reps are completed.

Another variable I hit was conditioning. I upped my conditioning substantially and that may have had an effect when I moved onto the heavier phases. If you add in a lot of conditioning or speed work, ensure you reflect that in your training max so you don't screw up your recovery.

You may have thought of this, but I figured I would share what I took away from it.

Touch and go deads are easier to rep out when compared to dead stop reps. If you rep out 5-10 reps over your standard for the 10's and 8's wave (which I did without too much issue), you will increase weight quickly. When you hit your 5's/3's wave, it will catch up to you as the weight is much heavier and you wonder what happened to your strength off the floor. Touch and go will not build your starting strength, but is fine for muscular developement, endurance and lockout strength to a certain degree. To get the most out of a deadlift, for means of improving your deadlift only, start from a dead stop. You start to notice this when you may get 405 for 7-8 reps, but cannot get 455 off the ground.

Same holds true with high squats. If you cheat your reps (which gets easy to do during 10+ rep sets), you are not actually training the movement to the best of your capability. It may help somewhere, but not with improving your squat.

I've made the mistake of increasing weight too fast, or starting too high, so I'll definitely be conservative with my weight increases. I like your suggestion for the max weight increase for upper and lower. I'll most likely stick to 5/10lbs for now until i get more confident. I also didn't think about taking into consideration the conditioning work effecting my maxes, that's an important point to consider. i'll be very conservative with the program as a whole for the first 2 months at least. Hopefully I'll be training with 2 or 3 other guys so we can compare notes. I alway do deadlifts from a deadstop for just that reason though.

[grace_ou]

You're subbed to all the logs I'm subbed to so you can't be all bad


Subbed

LOL.. The version I heard in my head when I read this... "So your not the biggest dumb ass in the world, guess it wouldn't kill me to read ur ****.."

[grace_ou]

11/14/11

Season is over. We won the Met-NY Division 3 championship, meaning we'll be moving up to Division 2 next fall. However, we lost our nationals qualifying match. 29-30 in overtime. Very crushing. That said, off-season training begins today.

So congrats on the championship ... and sorry about the nationals ..

[BobisMighty]

You're subbed to all the logs I'm subbed to so you can't be all bad


Subbed

haha subbed back at you. love to see what the strongman guys are doing with their training.

So congrats on the championship ... and sorry about the nationals ..

thanks! yeah the nationals were a shame. more so because the game was so close, but our main goal was moving up to division 2, so we always have a shot next year.

[BobisMighty]

11/15/11

Warmup:
Jump Rope 200 contacts
Jumping Jacks x25
Seal Jacks x25
Foam Roller
Soft Tissue work with Lacrosse ball upper and lowerbody
Fire hydrants x10 each side
Walking Spiderman + Reach and Lift

Workout:
Squat
45x5 185x4x10 185x15

Power Clean
195x4x4

Wide Stance Good Morning
135x2x15 145x15

Decline Sit-up
BWx20 BWx2x16

I did cleans instead of jumps because the gym I'm at now does not have very high plyo boxes and they give me a hard time when I stack the ones they have. I will be following Prelepin's table for oly lifts and jumps. First I'll have to find out my max box jump, so that may take sometime.

[NC_Tarheel]

LOL.. The version I heard in my head when I read this... "So your not the biggest dumb ass in the world, guess it wouldn't kill me to read ur ****.."

Why are you women always trying to stir up something??





Ahh yes...the training that doesn't look like much on paper but you somehow leave the gym limping anyway!!

[grace_ou]

Why are you women always trying to stir up something??





Ahh yes...the training that doesn't look like much on paper but you somehow leave the gym limping anyway!!

LOL.. IDK just the way I read it struck me as funny..

[audieswu]

Doing work as always Bob!...Rugby season over?

[BobisMighty]

Doing work as always Bob!...Rugby season over?

Hey Audie! Yeah. We won our division's championship, but we lost our nationals qualifying match. 29-30 in overtime. so close. But now off-season training begins! How's fatherhood treating you?

[BobisMighty]

11/17/11

Warmup:
Jump Rope 200 contacts
Jumping Jacks x25
Seal Jacks x25
Shoulder Dislocations x15
YTLW Raises 5lbx10 each letter
External Rotations 5lbx15 each side
Snatch Grip Behind the Neck Press barx10


Workout:
Military Press
85x4x10 85x11

Seated Close Grip Row
135x5x15

Dips
BWx5x10

Ab Wheel
2x12 1x10

I tried pullups to see if my chest was feeling any better. I could complete the pullups without any pain, but I could feel the area, if that makes sense. I'd rather wait another week before trying these guys out. My sternum and shoulder still get very stiff in the morning, but don't hurt nearly as much as they did last week. It tends to loosen up as the day goes on. I have full range of motion, which is why I haven't seen anyone about this yet. The only thing I can't do is pullups, but it appears I can do them now.

[grace_ou]

11/17/11


Snatch Grip Behind the Neck Press b arx10

Have tried these while squatting? They make excellent conditioners. I like them on occasion..tabata style.

(Lower btn while squatting down and raise bar on the standing portion of the squat)

[scott_donald]

just don't make things worse!!!!

[NC_Tarheel]

11/17/11

Warmup:
Jump Rope 200 contacts
Jumping Jacks x25
Seal Jacks x25
Shoulder Dislocations x15
YTLW Raises 5lbx10 each letter
External Rotations 5lbx15 each side
Snatch Grip Behind the Neck Press barx10


Workout:
Military Press
85x4x10 85x11

Seated Close Grip Row
135x5x15

Dips
BWx5x10

Ab Wheel
2x12 1x10

I tried pullups to see if my chest was feeling any better. I could complete the pullups without any pain, but I could feel the area, if that makes sense. I'd rather wait another week before trying these guys out. My sternum and shoulder still get very stiff in the morning, but don't hurt nearly as much as they did last week. It tends to loosen up as the day goes on. I have full range of motion, which is why I haven't seen anyone about this yet. The only thing I can't do is pullups, but it appears I can do them now.

I think we're on the same schedule. You got deads on Saturday???

I've been staying consistent with my ab wheel....I hate that little thing!!!

[BobisMighty]

Have tried these while squatting? They make excellent conditioners. I like them on occasion..tabata style.

(Lower btn while squatting down and raise bar on the standing portion of the squat)

I think I did those a long time ago. But I like the idea of doing them tabata style. Might be a good finisher to use!

just don't make things worse!!!!

Haha I'm trying not too. It feels pretty good today, actually, despite all the overhead work.

I think we're on the same schedule. You got deads on Saturday???

I've been staying consistent with my ab wheel....I hate that little thing!!!

Deads will be today actually! I'm on a M,T,Th,F schedule now. Leaving saturdays open for random conditioning or local races in the area.

Yeah the ab wheel is a killer. Haven't done it in years, so my core is always sore these days.

[grace_ou]

Yeah it's a good finisher.. I like to add conditioning finishers after my lifting. I keep a little list of them to choose from. ..just for that little something extra. (I don't always log them though)

[BobisMighty]

Yeah it's a good finisher.. I like to add conditioning finishers after my lifting. I keep a little list of them to choose from. ..just for that little something extra. (I don't always log them though)

yeah starting next week i'm going to start throwing them in. i'm going to actually begin training with some of my team members, so i'll make sure we all do them after every workout. i've been dubbed the unofficial team trainer.