BobisMighty's Rugby Training Log

[BobisMighty]

damn...at least you have an "official" GHR....I would have to make due from scratch.

Tomorrow, I got Deads and next week, my partner is going to bring his prowler so we can start getting accustomed to it during our Deload week.

Yeah It's something to work with. The pads are kind of big though, and they rotate. It feels like they aid you too much. Although the other guys are struggling with the GHRs, so maybe I just need to load it more.

Damn Deads are going to be rough! I definitely feel them the most on this program. I wish I could use the prowler in my gym, or even in the parking lot. But my new gym is in a strip mall, so the parking lot is constantly packed. It really makes me miss my old gym, but this is the most conveniently placed one for the group i'm with.

It may not be the perfect GHR, but it is not a lat pulldown machine either.

This is true. I'm lucky to have found a commercial gym that actually has one!

[BobisMighty]

12/1/11

Warmup:
Jump Rope x200
Shoulder Dislocation with Band
Shoulder Retractions
YTLW Raises
Scarecrows

Workout:
Overhead Press
75x5 85x3 100x1 110x16
Happy about that! I think I could have gotten 1 more, but that last 2 reps were really rough.

Dumbbell Bench Press
60x20 60x16

Back Superset
1A Pullups 11, 10, 7
1B Facepulls 72.5x3x12
These pulleys seemed heavier.

Traps and Triceps Superset
2A Seated Dumbbell Tricep Extension(1 dumbbell using both hands) 60x20 70x9 65x8
2B Machine Shrugs 270x20 320x2x16

Abs
Medicine Ball side passes
8.8lbsx20 each side
These were interesting. Basically a friend and i sat next to each other, i would twist then throw the ball to him, he would twist then throw the ball back. Sort of like a russian twist into a side pass.

Bosu Ball passes
We did it for about 5 minutes straight. Basically my friend and I both stood those half bosu ball things, but inverted them so it was more unstable, and chest passed a 14lb medicine ball to each other. We'd alternate chest passes, or throwing them to each other's side so we'd have to twist and bend down to catch and the pass back. I really like this. Felt it a little in my core, but I more like the stability work. Something fun to do at the end.

[B1GinNY82307]

nnooiiiccceee pressing!

[BobisMighty]

nnooiiiccceee pressing!

Thanks man!

[BobisMighty]

12/2/11

Warmup:
Jump Rope x200
Foam Roller
Hydrant Circles
Agility Ladder 10 passthroughs

Workout:
Box Jump
BWx4x5
I'll have to figure out the height the next time I go.

Trap Bar Deadlift
185x5 220x3 255x1 275x25
Was surprised. The last ones were brutal. I think I could have gotten a few more out, but then I think I would have been dead for the rest of the workout.

Foot Elevated Barbell Reverse Lunges
135x10 135x8 135x7
The reps were each leg.

Hyperextensions
10x15 25x2x15
First 10 for each set was easy, then the last 5 were brutal. Going to use 45s next time.

Ab Coaster Side Crunch
20x3x15
These were each side

i saw that the new gym we're at has a landmine with combat handles.

I tried to do a squat and press with this, as i've heard that's a good exercise to do with it, but I did not like it on bit. it feels so heavy to get up, but once you have it up, it's too light. I think it'd be better to just use a regular loaded barbell. Still going to use this for abs and maybe high rep pushpresses.

[Moloholo]

WTF? 275x25?

Nice work there Bob!

How have you been?

[BobisMighty]

WTF? 275x25?

Nice work there Bob!

How have you been?

Hey JK, how have you been? I've been doing pretty well.Yeah that was brutal. My legs were still feeling it yesterday.

[BobisMighty]

12/4/11

Warmup:
Treadmill 5 minutes at 9.5minute mile pace.
Diesel Crew Shoulder Warmup (Shoulder retractions, YTLW Raises, Scarecrows)

Workout:
Kneeling Medicine Ball Throws
8lbsx4x4

Bench Press
100x5 115x5 125x5 145x3x5

Back Superset
1A T-Bar Rows 115x18 115x2x12
1B Rear Dumbbell Flies 20x3x10
Weight is the plates on the bar

Seated Overhead Dumbbell Press
40x18 50x12 50x9

Traps and Tris superset
2A Dips BWx12 BWx2x14
2B Smith Machine shrug 225x20 machine shrug 270x20 360x15
I changed from the smith machine to the regular shrug machine. Did not like the smith machine shrugs. Think i'm just going to use dumbbells from now on.

Kettlebell Rack Walk
44lbs in each hand back and forth in gym for about 2 minutes

Kettlebell Swings
44lbsx3x20

[audieswu]

Man you still train during Deload. I take a week off completely and also Deload on stims.

[toad1]

12/2/11


Trap Bar Deadlift
185x5 220x3 255x1 275x25



i saw that the new gym we're at has a landmine with combat handles.

I tried to do a squat and press with this, as i've heard that's a good exercise to do with it, but I did not like it on bit. it feels so heavy to get up, but once you have it up, it's too light. I think it'd be better to just use a regular loaded barbell. Still going to use this for abs and maybe high rep pushpresses.

nice deads, thats alot of reps! i think that landmine thing is great for single arm push press, also try one arm rows with it.

[grace_ou]

12/2/11



Foot Elevated Barbell Reverse Lunges
135x10 135x8 135x7
The reps were each leg.

.

I love those! That's a nice weight on them.. I rarely go over 50 to 60 lbs with them for fear I want be able to move the next day. lol IDk why but even at body weight they give me doms.. do you get that with them?

[BobisMighty]

Man you still train during Deload. I take a week off completely and also Deload on stims.

I tried not lifting, but I went crazy. So I just play it cool with my main lifts and go easy on assistance work. I don't really use stims, they've never worked for me. It kind of sucks actually. Caffiene and 1,3 D have no effect on my body.

nice deads, thats alot of reps! i think that landmine thing is great for single arm push press, also try one arm rows with it.

Thanks! It's kind of low weight, but I still had Doms for a while afterward. I've never done that many reps with deads before. Now I know why haha. Yeah I've seen videos of people do one arm push presses with the landmine. I think I'm going to throw that in tomorrow with the other guys on my team. I also like the idea of one arm rows as well. Maybe I'll superset the 2 haha.

I love those! That's a nice weight on them.. I rarely go over 50 to 60 lbs with them for fear I want be able to move the next day. lol IDk why but even at body weight they give me doms.. do you get that with them?

Lunges always give me the worst doms! More so than any other lift. Even at bodyweight, I really feel it. For some reason I don't really feel it when I use dumbbells though. Mainly if I'm using a barbell.

[BobisMighty]

12/6/11

Warmup:
Jump rope x200
Jumping jacks x25
Seal jacks x25
Bodyweight squats x25
Lunges x20
Walking spiderman + lift and reach, with static hip stretch
Agility ladder x12 passthroughs

Workout:
Squat
145x5 185x2x5
Didn't want to do too much. Knee was feeling funny.

Hang Clean Pull
115x5
Just showing the guys proper form on this.

GHR
BWx20 10lbsx2x12
10lbs made it much much harder.

Decline Situps
BWx20 25lbsx12 25lbsx16

[B1GinNY82307]

I'm sure you can't wait 'till next week

[BobisMighty]

I'm sure you can't wait 'till next week

Definitely not! Hahah. I'm getting bored this week!

[grace_ou]

I noticed your deads are basically on a lower body day to... Do you ever struggle with wear to put deads in your training plan or is scheduled that way with the juggernaut plan? I haven't seen the juggernaut training plans...

[BobisMighty]

I noticed your deads are basically on a lower body day to... Do you ever struggle with wear to put deads in your training plan or is scheduled that way with the juggernaut plan? I haven't seen the juggernaut training plans...

It's always been more of a lower body movement for me, so I treat it as such. I have a choice of assistance templates with the juggernaut plan, but most of the templates advocate posterior chain assistance work on deadlift days. I figure since I do lots of upperback on bench and overhead press days, it's best to balance out the deadlift day with some lowerback, ham, and glute work.

[toad1]

I tried not lifting, but I went crazy. So I just play it cool with my main lifts and go easy on assistance work. I don't really use stims, they've never worked for me. It kind of sucks actually. Caffiene and 1,3 D have no effect on my body.

Thanks! It's kind of low weight, but I still had Doms for a while afterward. I've never done that many reps with deads before. Now I know why haha. Yeah I've seen videos of people do one arm push presses with the landmine. I think I'm going to throw that in tomorrow with the other guys on my team. I also like the idea of one arm rows as well. Maybe I'll superset the 2 haha.

Lunges always give me the worst doms! More so than any other lift. Even at bodyweight, I really feel it. For some reason I don't really feel it when I use dumbbells though. Mainly if I'm using a barbell.

haha i may copy you with that superset i was kind of thinking about it as i suggested it. that does suck not being able to take stims i love them but i'm pretty much addicted to stims, it's a big mental thing with me if i don't take em, i don't use that 1,3D stuff though. if i wasn't injured and playing and i got pee tested id fail so i don't take it just out of principle. just lots and lots of caffiene.

also good stuff on starting the wieghted GHRs, doing drop sets with them is great BW feels so light and quick after a few wieghted reps.

[grace_ou]

It's always been more of a lower body movement for me, so I treat it as such. I have a choice of assistance templates with the juggernaut plan, but most of the templates advocate posterior chain assistance work on deadlift days. I figure since I do lots of upperback on bench and overhead press days, it's best to balance out the deadlift day with some lowerback, ham, and glute work.

I actually like to train deads on there own day with alot of heavy back work but I have so much volume going on already right now I can't see giving them their own day.. lol I'd prob need to add another day to the week for that. If god would just hand over that extra day I'd be good.

[BobisMighty]

haha i may copy you with that superset i was kind of thinking about it as i suggested it. that does suck not being able to take stims i love them but i'm pretty much addicted to stims, it's a big mental thing with me if i don't take em, i don't use that 1,3D stuff though. if i wasn't injured and playing and i got pee tested id fail so i don't take it just out of principle. just lots and lots of caffiene.

also good stuff on starting the wieghted GHRs, doing drop sets with them is great BW feels so light and quick after a few wieghted reps.

i wasn't able to do it today. kids were hogging the landmine all day. i hate when people use the land-mine for rows when we have a perfectly good t-bar row station that goes unused. caffiene only keeps me on an even keel if i take a lot of it. if i'm tired, it keeps me from getting more tired. but it doesn't wake me up. i didn't know you guys got pee tested at your level. there's almost none of that here. i don't even think it's in super league. it sucks because you encounter teams with some serious juice heads. luckily it's no substitute for actual skill. juice all you want, if i put my should in your gut and pull your knees out, you'll go down.

i didn't even think of doing ghr drop sets with weights! that's an amazing idea, thank you!.

I actually like to train deads on there own day with alot of heavy back work but I have so much volume going on already right now I can't see giving them their own day.. lol I'd prob need to add another day to the week for that. If god would just hand over that extra day I'd be good.

i know a lot of guys that do deadlifts at the start of their back days. it does make sense to me, but for my purposes it works better as a lower body max lift. though i may start adding speed pulls as an assistance lift on squat days for my other lifters.

[BobisMighty]

12/8/11

Warmup:
Treadmill at 8 minute mile pace for 5 minutes
Walking spiderman + lift and reach, static hip stretch at the end
Should Retractions
YTLW Raises
Scarecrow
Shoulder Dislocations with band
BTN Press with empty bar x10

Workout:
Overhead Press
70x5 75x5 85x10

Back Superset
1A Pullups BWx12 BWx2x10
1B Facepulls 72.5x3x12
Someone told me the number on the facepull is actually twice the value, because of the way the pulleys are. I'm not sure, but I used to do around 100lbs on it fairly easy.

Incline Dumbbell Press
65x15 65x12
This was actually supposed to be done right after overhead press, but I got my days mixed up.

Arms and Traps superset
2A Dumbbell Curls 30x12 30x2x10
2B Dumbbell Shrugs 100x15 100x2x12
Grip on left hand kept giving out on these. Might just stick with machine shrugs for now.

Medicine Ball Slams
5 Rounds AMRAPx20 seconds, 40 seconds rest
Did this in a circuit with 2 other guys, 20 seconds each. Much better than giving myself set reps.

[toad1]

i wasn't able to do it today. kids were hogging the landmine all day. i hate when people use the land-mine for rows when we have a perfectly good t-bar row station that goes unused. caffiene only keeps me on an even keel if i take a lot of it. if i'm tired, it keeps me from getting more tired. but it doesn't wake me up. i didn't know you guys got pee tested at your level. there's almost none of that here. i don't even think it's in super league. it sucks because you encounter teams with some serious juice heads. luckily it's no substitute for actual skill. juice all you want, if i put my should in your gut and pull your knees out, you'll go down.

i didn't even think of doing ghr drop sets with weights! that's an amazing idea, thank you!.

i don't get guys who juice to play rugby, you don't need it at any level, although if it was happening i wouldn't be suprised and aparently it's rife in south africa even at schoolboy level. i didn't know we got pee tested either untill it happend after one of our games, i was injured by this point id only heard the rumours, i'm not sure what levels get pee tested over here as it never happend once last year it might just be our top amatuer league and the two pro teams. i defo missed my caffiene today, didn't even have a coffee.

[BobisMighty]

i don't get guys who juice to play rugby, you don't need it at any level, although if it was happening i wouldn't be suprised and aparently it's rife in south africa even at schoolboy level. i didn't know we got pee tested either untill it happend after one of our games, i was injured by this point id only heard the rumours, i'm not sure what levels get pee tested over here as it never happend once last year it might just be our top amatuer league and the two pro teams. i defo missed my caffiene today, didn't even have a coffee.

There's just a big juice culture over here anyway though. At pretty much any level of sports, or just recreationally. I don't get guys who juice and don't even compete in a sport.

[BobisMighty]

12/9/11

Warmup:
Jump rope x200
Walking spiderman + lift and reach with static hip stretch
Hydrant Circles
Agility Ladder x8

Workout:
Trap Bar Deadlift
175x5 185x5 225x5

Barbell Lunges
135x12 145x10 155x8
Reps are each leg

Single Leg Romanian Deadlift
115x5
Each leg

Romanian Deadlift
185x15 205x20

[B1GinNY82307]

There's just a big juice culture over here anyway though. At pretty much any level of sports, or just recreationally. I don't get guys who juice and don't even compete in a sport.

in jerz!?!?!? no......

[thom2355]

Off deload today?

[BobisMighty]

in jerz!?!?!? no......

Lolz I guess I didn't really need to explain that part.

Off deload today?

Yes sir. Back with a vengeance!

[BobisMighty]

12/12/11

Warmup:
Treadmill 3 minutes at 7 minute mile pace 2 minutes at 7:30 minute mile pace
Shoulder dislocation with bands x15
Shoulder Retractions
YTLW Raises
Scarecrows
External Rotations

Workout:
Bench Press
45x5 170x4x8 170x15
Happy about that!

Landmine Superset
1A Single Arm Overhead Press 50x8 75x2x8 85x8
1B Single Arm Row 50x8 75x2x8 85x8
I liked the overhead press, but not so much the rows

Shoulder Superset
2A Dumbbell Lateral Raises 20x10 20x2x12
2B Dumbbell Rear Delt Raises 20x10 20x2x12

Triceps and Traps Superset
3A Dumbbell Rolling Extensions 35x2x10 40x10
3B Seatted Dumbbell Power Cleans and half press 35x3x12

Medicine Ball Slams
20lbs 15 seconds AMAP 4 people alternating 5 minutes total.

Really happy about the bench and workout in general.

[audieswu]

awesome workout Bob! Still rehabbing your shoulders bro? Sorry, been busy to keep up with everyone

[BobisMighty]

awesome workout Bob! Still rehabbing your shoulders bro? Sorry, been busy to keep up with everyone

Thanks Audie! I'm pretty much always rehabbing this shoulder haha. But it feels really good lately. My overhead press weight has been going up steadily, so I think i'm making progress. Just have to make sure I stay on top of it.