BobisMighty's Rugby Training Log

[BobisMighty]

What up babe? How's it going in here?

Hey Grace! Not much, just in a constant state of recovery these days haha.

I play rugby too (wing) and am wondering if I should get a foam roller for recovery is it worth it? I've also got a journal in my sig, just posted some game tape, check it out!

Hey man. It's definitely worth it. It makes a world of difference in terms of helping recovery and loosening yourself up. I'll check out your log.

[thenewguy23]

Hey Grace! Not much, just in a constant state of recovery these days haha.
Hey man. It's definitely worth it. It makes a world of difference in terms of helping recovery and loosening yourself up. I'll check out your log.

Thanks I appreciate that man

[BobisMighty]

4/16/12

Bench Press and Deficit Deadlift

Warmup:
Foam Rolling
Walking Spiderman + Lift and Reach
Static Hip Stretch plus Glute Contraction
Single Leg RDL
Band Pullaparts
Shoulder Dislocations
Scrummaster Core test

Just did that last one for about 10 seconds each side. Just wanted to see how it felt. Might add it into workouts from now on.


Workout:
Bench Press
170x3 190x3 205x2x8 205x10

Trap Bar Deadlift on 3" Block
285x3 320x3 370x3

Pullups
BWx15 BWx10 BWx7
Pullups getting back on track even though my back was killing me all weekend.

Dips
BWx15 BWx18 BWx12
Not sure what happened with the dips, but I'll take it.

[B1GinNY82307]

where you come up with this stuff ("scrummaster" test) is awesome....


how's the seaon and in-season training gonig overall?

[BobisMighty]

where you come up with this stuff ("scrummaster" test) is awesome....


how's the seaon and in-season training gonig overall?

Haha I was googling tips on my new position they are testing me out on when I found that video and gave it a shot. It's a pretty good test of core strength, especially since it's in a position that we tend to be in pretty often in our games.

The season is going well! We are 3-0 right now. Also, I found out our team is officially moved up to Division 2 now, which is great, because there was talk of keeping us in Division 3 for another season which pissed us off. This weekend we are playing a Division 1 team so that will pretty much be our biggest game this spring.

How's training going? How's the new house?

[toad1]

That scrum master test is alot harder than it looks. i just gave it a quick try in the house, it's a good variant on a stability ball plank and it'll be good for practicing getting twisted in the scrums.

The in-season stuff is looks good, the cleans work especially id kill to be able to clean over 100kg, 225 for a double is good stuff.

and as much as i love dips, there are allways the first thing to get droped when i have any upperbody niggles.

[BobisMighty]

That scrum master test is alot harder than it looks. i just gave it a quick try in the house, it's a good variant on a stability ball plank and it'll be good for practicing getting twisted in the scrums.

The in-season stuff is looks good, the cleans work especially id kill to be able to clean over 100kg, 225 for a double is good stuff.

and as much as i love dips, there are allways the first thing to get droped when i have any upperbody niggles.

That's a good point about the scrummaster helping with getting twisted in the scrums. Definitely going to keep it in.

Thanks! I want to add more clean work into these. Just trying to keep it short and sweet since we're in a group. We always take out dips if anyone's having shoulder issues.

[BobisMighty]

4/18/12

Warmup:
Upperbody Soft Tissue work with Lacrosse Pall
Foam Roller
Walking Spiderman + Lift and Reach
Single Leg RDLs
Band Pullaparts
Shoulder Dislocations with Band
I really had to roll out my chest and upperback with the lacrosse ball. I still have a small knot in my right pec that's inhibiting some ROM in my right arm.

Workout:
Squat
135x5 210x3 235x3 255x3x8
Decided not to go farther than 8 this time around. I've been feeling pretty tired lately.

Incline Bench Press
165x3 175x3 200x5

Romanian Deadlift
225x15 225x10 225x12
Grip was a limiting factor on these.

Swiss Ball Crunches with Medicine Ball Overhead
12lbsx2x20 14lbsx20

Scrummaster Test
20sx2.
Just did these to show them to one of the guys on the team. It's hard because the swiss balls at the gym are not properly inflated.

[B1GinNY82307]

Haha I was googling tips on my new position they are testing me out on when I found that video and gave it a shot. It's a pretty good test of core strength, especially since it's in a position that we tend to be in pretty often in our games.

The season is going well! We are 3-0 right now. Also, I found out our team is officially moved up to Division 2 now, which is great, because there was talk of keeping us in Division 3 for another season which pissed us off. This weekend we are playing a Division 1 team so that will pretty much be our biggest game this spring.

How's training going? How's the new house?

that's sweet!!! D-2!!!!

Training is going very well! I am making sure to eat a lot more and I think it's helping And best part of it, is that I honestly feel I also look better.

House is coming along...slowly

I am hoping to officially close ~Mid-May...but our bank is seemingly delaying everything!

[BobisMighty]

that's sweet!!! D-2!!!!

Training is going very well! I am making sure to eat a lot more and I think it's helping And best part of it, is that I honestly feel I also look better.

House is coming along...slowly

I am hoping to officially close ~Mid-May...but our bank is seemingly delaying everything!

Glad to hear it! I actually had to step up my eating recently and I think it's having a better effect on my recovery and training as well.

Hope everything works out with the house. I know that can take a while. One of my coworkers is going through the same thing.

[BobisMighty]

4/23/12

Warmup:
Foam Roller
Walking Spiderman + Lift and Reach
Band Pullaparts
Shoulder Dislocations

Workout:
Overhead Press
105x3 120x3 125x3x8
Last few reps were rough.

Front Squat
195x3 225x3 250x3
Felt pretty good

Pullups
BWx14 BWx8 BWx5
Wasn't feeling it today.

Dips
BWx20 BWx15 BWx15
These felt really good.

[scott_donald]

nice session...

the comments are short and cover almost everything!!!

[B1GinNY82307]

Glad to hear it! I actually had to step up my eating recently and I think it's having a better effect on my recovery and training as well.

Hope everything works out with the house. I know that can take a while. One of my coworkers is going through the same thing.

yep...something I overlooked in my past (eating)...but paying huge dividends now.

And yeah...it's a slow painful process, and my wife and I just want to move in...lol

[BobisMighty]

nice session...

the comments are short and cover almost everything!!!

Yeah haha. Short and sweet is the name of the game now. No need to write novels.

yep...something I overlooked in my past (eating)...but paying huge dividends now.

And yeah...it's a slow painful process, and my wife and I just want to move in...lol

Well I hope it all works out soon!

[BobisMighty]

4/25/12

Warmup:
Foam Roller
Walking Spiderman + Lift and Reach
Bodyweight Squats
Shoulder Dislocations
Band Pullaparts
Single Leg RDLs

Workout:
Deadlift
290x3 325x3 350x2x8 350x10
First set of 350 was rough, but the 2nd and 3rd set were much easier.

Close Grip Bench Press
170x3 190x3 215x6 135x16
I liked doing the high rep low weight set at the end. I might add these into to my week 2 and week 3 of my 5/3/1 assistance lifts.

Good Mornings
135x3x16
Normally I can hit 20 reps for each of these, but my posterior chain has taken a beating.

Leg Raises
BWx2x20 BWx16

Band Tricep Pulldowns
30 reps
Did these because my elbow was hurting. I hyperextended it this past saturday.

[grace_ou]

BOB!!! Sup bro?? How's life?

[scott_donald]

looking good... i love the finishing sets after the low rep work...

think ideally assuming not too high volume i would do -

work to 100%
90%+ double
90%+ double
90%+ double
70% x20

assuming feeling good on the day...

[toad1]

4/25/12


Workout:
Deadlift
290x3 325x3 350x2x8 350x10
First set of 350 was rough, but the 2nd and 3rd set were much easier.

Close Grip Bench Press
170x3 190x3 215x6 135x16
I liked doing the high rep low weight set at the end. I might add these into to my week 2 and week 3 of my 5/3/1 assistance lifts.

good to see you got some extra reps in on that last set. looked like you where stalling a bit with the squats an press. How are you finding the 2nd cycle of TJM, i'm looking forward to getting it up and running again when i'm back in the gym.

high rep finishers are great, i did them last time i was in the gym. i'm going to go back to doing them, strength work with finishers for me, i just hate hypertrophy work.

[BobisMighty]

BOB!!! Sup bro?? How's life?

Hey Grace! Sorry I've been away. I was actually on a road trip with the rugby team! Not sure how I survived!

looking good... i love the finishing sets after the low rep work...

think ideally assuming not too high volume i would do -

work to 100%
90%+ double
90%+ double
90%+ double
70% x20

assuming feeling good on the day...

I really like that set up actually. I may have to set up my program for something like that.

good to see you got some extra reps in on that last set. looked like you where stalling a bit with the squats an press. How are you finding the 2nd cycle of TJM, i'm looking forward to getting it up and running again when i'm back in the gym.

high rep finishers are great, i did them last time i was in the gym. i'm going to go back to doing them, strength work with finishers for me, i just hate hypertrophy work.

Yeah I seem to be just evening out with the lowerbody work lately. I'm not really sure what's up with that. I was glad I got more. The 2nd cycle is a little rough. It may be because the sheet i'm using did not use a conservative estimate for my new maxs. I think what helps right now is that I have the 5/3/1 lifts in there as well, so if I'm not doing as well in my TJM lifts, but do well in my 5/3/1 lifts, i'm still making some kind of progress.

[grace_ou]

Hey Grace! Sorry I've been away. I was actually on a road trip with the rugby team! Not sure how I survived!

Road trip!! I love road trips!! lol Did you have fun?

[BobisMighty]

Road trip!! I love road trips!! lol Did you have fun?

It was one for the memory books. I'm still not used to peeing in anything but a water jug.

[BobisMighty]

4/30/12

Was on a road trip to Maryland this weekend. Played a tournament at a Celtic Festival. Didn't really like the format. It was four 25 minute games. I don't really like that. I think it should have been two 15 minute halves or they should have just made it a 10's tournament. One period just leads to balls to the wall ****ty playing. We went 2-1-1. We were 3rd. I played tighhead prop for the first 2 games, then down to lock. I can't believe I'm saying it, but I love lock after playing prop haha.

BACK TO REALITY!!!


Bench and Deficit Deadlift

Warmup:
Foam Roller
Walking Spiderman + Lift and Reach
Static Hip Stretch + Glute Contraction
Short Band Side Steps
Monster Walk with Short Band
Lying Straight Arm Pullovers with 10lb bar
Standing Band Pullaparts
Bent Over Band Pullaparts
Shoulder Dislocations
Single Leg RDLs

Workout:
Bench Press
145x5 175x3 200x2 215x1 230x8 230x5 135x20
Pissed I didn't hit 230 for at least 10. Might have been from partying too much this weekend.

Deficit Trap Bar Deadlifts
300x5 350x3 390x6 225x15
Happy with 390x6. Might have been able to squeeze out 1 or 2 more but didn't want to push myself too much.

Pullups
BWx15 BWx7 BWx5
I was gassed out after the first set. I think I need to work on total volume.

Superset
1A Dips BWx15 BWx12 BWx10
1B Leg Raises BWx3x15
Dips were rough. Might have burnt out my triceps with benching.

[scott_donald]

you are a small prop or your height and a very small second row!!! i feel small when i am made to play there!!!

solid weigts...

weight slook fine... 15 pull-ups is good... if you want more the next 2 sets, i try and never hit failure...

[BobisMighty]

you are a small prop or your height and a very small second row!!! i feel small when i am made to play there!!!

solid weigts...

weight slook fine... 15 pull-ups is good... if you want more the next 2 sets, i try and never hit failure...

Height is a commodity in the rugby community here haha. I actually lock next to a guy who is quite a bit taller than me. They throw me in the tight 5 because I'm one of the few guys on the team who can scrum all day and still run all over the field. It's sort of an honor/punishment for my endurance.

Yeah it might be a good idea for me to start scaling back my reps and adding more sets for the moment.

[toad1]

nice hungover work. alot of my inseason work gets like that. when i'm hungover in the gym just being in the gym is often then achievement for me and i tend to focus on one lift and if it takes twice as long as i get nothing else done than so be it.

if find i'm the same with the pull ups if i goto failure for 1 or 2 sets the amount of reps drops rapidly. if you can do 15 then i reckon you can bang out sets of 10/8 pretty easily.

[BobisMighty]

nice hungover work. alot of my inseason work gets like that. when i'm hungover in the gym just being in the gym is often then achievement for me and i tend to focus on one lift and if it takes twice as long as i get nothing else done than so be it.

if find i'm the same with the pull ups if i goto failure for 1 or 2 sets the amount of reps drops rapidly. if you can do 15 then i reckon you can bang out sets of 10/8 pretty easily.

Yeah my teammates skipped the gym on monday, and most skipped out on practice tuesday. we had to run 7s because of the amount of people who made it. i'm going to try to bang out more sets of 10 for the time being.

[BobisMighty]

5/2/12

Warmup:
Foam Roller
Walking Spiderman + Lift and Reach
Static Hip Stretch + Glute Contraction
Short Band Side Steps
Band Pullaparts
Bent Over Band Pullaparts

Workout:
Squats
45x10 175x5 215x3 245x2 265x1 285x10 135x16
Might have squeezed out 1 or 2 more of 285 but my form was starting to suffer and my right knee was getting sore. Still glad I hit 10

Close Grip Bench Press
180x5 205x3 230x6 135x19
Now my chest is dead haha.

Superset
1A Pullups BWx4x5
1B Back Extensions 25lbsx2x16 25lbsx15

[scott_donald]

oh oh... watch knees and squatting!!!

what technique you use for squatting???

[BobisMighty]

oh oh... watch knees and squatting!!!

what technique you use for squatting???

I've been doing a shoulder width/olympic style stance with high bar. feet pointed slightly out, knees over toes.

[BobisMighty]

Just tore my right calf muscle at practice today. Our game this weekend was canceled, so I'm not missing much. Here's hoping that it heals up quickly. Meanwhile I'll be sticking to upper body stuff this week to give it a break.