BobisMighty's Rugby Training Log

[scott_donald]

hope you been icing!!!! how bad a tear???

[BobisMighty]

hope you been icing!!!! how bad a tear???

i've been icing, taking nsaids, and keeping it elevated. I also have a compression sleeve on it. not sure how bad, but i can't really walk on it or put too much pressure. but it feels loads better today than it did yesterday. i'm thinking if i keep up with taking care of it, i'm hoping it heals by next friday.

[toad1]

that sucks bout your tear, i hope it isnt to bad.

[BobisMighty]

that sucks bout your tear, i hope it isnt to bad.

I can walk normal now, so I don't think it's too bad. Not sure what to do with my legs right now. I might give them a days rest, or do isolation stuff with my left leg.

[BobisMighty]

5/7/12

Overhead Press and Front Squat


Warmup:
Foam Roller
Goblet Squat with 44lb Kettlebell
Single Leg RDLs with 44lbs Kettlebell
Static Hip Stretch plus Glut Contraction
Band Pullaparts
Bent over Band Pullaparts
Shoulder dislocations with band

Workout:
Overhead Press
90x5 105x3 125x2 130x1 140x11 140x4 90x16
Very pleased with that!

Front Squat
90x5 135x5 205x5 245x3 260x4 135x15
Was very tepid about these at first. I'm just coming off a calve muscle tear this past thursday. I still can't stretch it, but walking doesn't hurt me and squatting didn't aggravate it.

Wide Grip Pullups
BWx2x10 BWx7

Hammer Grip Pullups
BWx10

Dips
BWx17 BWx10 BWx8
Couldn't get too many. Might have fatigued them with the Overhead Press.

Also, I'm doing another sponsored log. This time for San. I'll continue to update this one as normal though.

[toad1]

I can walk normal now, so I don't think it's too bad. Not sure what to do with my legs right now. I might give them a days rest, or do isolation stuff with my left leg.

[B]5/7/12


Front Squat
90x5 135x5 205x5 245x3 260x4 135x15
Was very tepid about these at first. I'm just coming off a calve muscle tear this past thursday. I still can't stretch it, but walking doesn't hurt me and squatting didn't aggravate it.


Also, I'm doing another sponsored log. This time for San. I'll continue to update this one as normal though.

don't bother with the isolation/single leg stuff, just work out what you can do and get good at that. kinda like what you did with the front squats, although watch out with that just becasue it doesn't agrevate doesn't mean its good i've learned that a few times the hard way.

nice pressing work and what san stuff are you getting?

[scott_donald]

thats good that you could squat...

haha... glad to see you are maintaining this and advanced to copy and paste!!!

[BobisMighty]

don't bother with the isolation/single leg stuff, just work out what you can do and get good at that. kinda like what you did with the front squats, although watch out with that just becasue it doesn't agrevate doesn't mean its good i've learned that a few times the hard way.

nice pressing work and what san stuff are you getting?

yeah i tested it out with bodyweight stuff before hand. it's not bothering me today, so i think it's ok. i have a compression sleeve over it, so i'm hoping that goes well. i'm still taking ibuprofen too. the San stuff is called Conquest 250. It's supposed to be a recomposition supplement. Help you burn fat while you build muscle. I read an article on the ingredient, Ursolic Acid, on ergo-log.com.
http://www.ergo-log.com/ursolicacid.html

So who knows. I'm getting 30 days worth.

thats good that you could squat...

haha... glad to see you are maintaining this and advanced to copy and paste!!!

Yeah I was glad I could as well. Well the last log I did, there was a contest to see who could get the most views, which is why I was only posting links. I don't have a reason to do that now.

[BobisMighty]

5/9/12

Deadlift and Incline Bench

Warmup:
Foam Roller
Static Calve Stretches
Walking Spiderman + Lift and Reach
Static Hip Stretch plus Glute Contraction
Short Band Sidesteps
Monster Walk
Band Pullaparts
Shoulder Dislocations with Bands

Workout:
Deadlift
245x5 290x3 335x2 360x1 385x8 385x7 225x10
Really pissed I didn't get the first set of 385 for 10. But was suprised I could get 385x7 right after. I think I could have squeezed more out of both, but stopped when I felt my lowerback start to round. I don't want to throw my back out like last summer. For 225, I stopped at 10 because my right calve muscle started to feel funny.

Incline Bench
45x5 165x5 185x3 210x5 210x3 135x15
Happy I got 210x5. The second set of 210 felt really light for the first 2 reps, then very heavy on the third.

Good Mornings
135x20 135x17 135x20
These felt good. Really focus on keeping an arch in my lower back and pushing my hips back.

Leg Raises
Bwx25 BWx16 BWx20
First set felt good, second set burned. Pushed through for 3rd set.

I tried to do some pullups in between leg raises, but just jumping up for the bar, and then landing felt funny on my right calve. It didn't hurt, but I didn't like the fact that I could feel where I was injured when I did it.

For those who wonder about the walking spidermam

[grace_ou]

LOL, I had actually wondered what that was. How do like the shoulder dislocations with the bands?

I use to do them with broomsticks but the bands are s much nicer.

[BobisMighty]

LOL, I had actually wondered what that was. How do like the shoulder dislocations with the bands?

I use to do them with broomsticks but the bands are s much nicer.

I like the bands because if you don't have the flexibility, it works your shoulders out while you widen it out. If that makes sense. I always try to start with my hands a little closer in each time, and with the broomstick, you either could or couldn't do it. At least with the bands if i'm not there I'm still getting a stretch in.

[scott_donald]

decent stuff...

lots of reps on the GMs... are you doing them normally???

[thom2355]

Man, where do you find all of these warmups? I would try to search myself, but I would rather just come in here and steal yours

The spiderman actually looks like it would be great for the hip flexors.

I concur that disolcations with a band are 10x better than broomsticks.

And yeah....that is a ton of reps at good mornings!

[BobisMighty]

decent stuff...

lots of reps on the GMs... are you doing them normally???

Thanks! I started doing a narrower stance for the good mornings, just outside of shoulder width. I think I'm doing them normally.

Man, where do you find all of these warmups? I would try to search myself, but I would rather just come in here and steal yours

The spiderman actually looks like it would be great for the hip flexors.

I concur that disolcations with a band are 10x better than broomsticks.

And yeah....that is a ton of reps at good mornings!

I mostly get them from articles on T-Nation or some other blogs like http://trainoutpain.blogspot.com/ for mobilitywod.com. I try to read up on stuff every now and then. The spiderman feels great for everything. I actually end the spiderman with a static hip stretch on each side as well. The glute contraction is after I've finished stretching both hip flexors, I squeeze my glutes for about 5-10 seconds, and surprisingly enough that helps as well. Sometimes I feel a little pop from something getting released. I read about that here
http://trainoutpain.blogspot.com/200...back-pain.html

[B1GinNY82307]

glad to read that the tear is coming along ...and it seems I'll be adding yet another piece to my warm-up...courtesy of you

[BobisMighty]

glad to read that the tear is coming along ...and it seems I'll be adding yet another piece to my warm-up...courtesy of you

Thanks! It's a little bit tight still, but I'm going to test it out at practice today. Glad you like the warmup haha.

[BobisMighty]

5/10/12

Rugby Practice

Practice: I did some light jogging to test out my right calf. I can jog, but I can't really sprint on it just yet. I did develop a method of pushing off my left leg to pick up some speed if need be. We did some ball handling drills, some set plays, lineouts, etc. I stayed away from sprints and did situps and pushups on the sidelines while my team did their laps. Need to save my calf the wear and tear.

[BobisMighty]

5/14/12

I was on the road yesterday, flying down to Atlanta for a workshop. The only gym I had available was the hotel's gym, as I arrived too late to venture out to any other gyms in the area, like Coffee's gym. They only had one of those all included fitness machines.

Workout:
Supserset
1A Seated Bench Press Machine200lbsx15 200lbsx12 200lbsx3x10
1B Seated Machine Row 200lbsx5x10

Swiss Ball Leg Curls
BWx3x12

[BobisMighty]

5/16/12

Squats and Incline Press

Warmup:
Light stretching
was pressed for time.

Workout:
Squat
45x10 250x5x5 250x10
These all felt pretty easy today, which is good considering I've been plateuing with squats all season.

Incline Bench
45x5 145x5 175x5 190x8 190x4 135x8

Pullups
BWx2x10 BWx9
So close to 3 sets of 10!

GHRs
BWx10 BWx2x12
First time I've done these in a while. I really felt it.

[scott_donald]

must be the new sups!!!!

solid sesison... seems everything felt good...

[BobisMighty]

must be the new sups!!!!

solid sesison... seems everything felt good...

Haha who knows! I do notice better endurance when using pre-workout. This is my last week of in-season template though. Our last game is this weekend against a local rival. Going to go back to normal 4 day a week routine until 7s starts.

[toad1]

solid stuff recently. loving the simplicity of the hotel workout and making do with what you had good stuff. good to see the squats going up in season, i find low volume strenghth work to be the best in-season.

[BobisMighty]

solid stuff recently. loving the simplicity of the hotel workout and making do with what you had good stuff. good to see the squats going up in season, i find low volume strenghth work to be the best in-season.

Thanks! Yeah I didn't see any real alternative. At that point is what just get int and get out.

I do like the low rep strength stuff, but I have found that ending on high reps has really helped my strength endurance. especially for propping and locking.

It also seems like they really like me at prop these days. Which is fine, I just really want to get the technique down. I've gotten the set up down better, staying on the balls of my feet and really getting the initial pop before the other guy does.

[toad1]

Thanks! Yeah I didn't see any real alternative. At that point is what just get int and get out.

I do like the low rep strength stuff, but I have found that ending on high reps has really helped my strength endurance. especially for propping and locking.

It also seems like they really like me at prop these days. Which is fine, I just really want to get the technique down. I've gotten the set up down better, staying on the balls of my feet and really getting the initial pop before the other guy does.

you settiling into tighthead or loose. you considering a postional change over your break? What do you mean by 'pop', i hope you don't mean just driving him up.

yeh strength with burn out sets is perfect, you just have to watch the burnout/endurance sets. i did a set of 40 a few years back on a wed night and it screwed me over for the sat.

[BobisMighty]

you settiling into tighthead or loose. you considering a postional change over your break? What do you mean by 'pop', i hope you don't mean just driving him up.

yeh strength with burn out sets is perfect, you just have to watch the burnout/endurance sets. i did a set of 40 a few years back on a wed night and it screwed me over for the sat.

It's not me that's considering the positional change. it's my coach haha. We lost our old tighthead, he moved back to Colombia. The other one we have is only good for a half. The way I see it, our fall season will consist of either me starting at tighthead and then moving to lock or flanker, or vice versa.

For the pop, I mean the initial engage. yeah I try not to get too crazy with the burnout sets. I try not to go to absolute failure, and I won't go over 20 reps.

[BobisMighty]

5/23/12

Overhead Press and Front Squat

Warmup:
Foam Roller
Walking Spiderman Plus Lift and Reach
Static Hip Stretch plus Glute Contraction
Band Pullaparts
Bent over Band Pullaparts
Shoulder Dislocations
Bodyweight Squats
Single Leg RDLs

Workout:
Overhead Press
45x5 130x5x5 130x8 130x5
Happy I hit 8 on the 6th set and 5 on the 7th. The last rep on the 6th set was very hard.

Front Squat:
210x5 225x5 240x5 150x10
240 was rough, but 150 was cake.

Pullups
BWx2x10 BWx9RPx1 BWx6
RP equals rest pause. I rested 10 seconds than hit a 10th rep on the pullups with no kipping.

Dips
BWx17 BWx13 BWx10
Have to work on my endurance. I think the extra upperbody sets are really fatiguing my triceps, which is a good thing I think.

Plank
60secs 45secsx2
Don't know why i haven't added these before. Kind of a no-brainer, quick core workout. I guess I was just lazy.

[BobisMighty]

5/24/12

Deadlift and Close Grip Bench Press


Warmup:
Foam Roller
Walking Spiderman plus Lift and Reach
Static Hip Stretch plus Glute Contraction
Bodyweight Squats
Band Pullaparts
Bent over Band Pullaparts
Shoulder dislocations
Single Leg RDLS with Kettlebell

Workout:
Deadlift
335x5x5 335x10
These were real easy. The only issue I had was that I didn't have my chalk, since I left my chalk bag in my truck which is in the shop right now.

Close Grip Bench Press
160x5 185x5 210x8 210x4 135x15
210 was heavy, but I got it up.

GHR
BWx3x12
These are still rough. I want to work up to sets of 20 with BW, then add weight.

Landmine Twist
45lbsx3x10 each side

For those who don't know what that is


I try to do these slow and controlled. I'm not swinging the weight back and forth.

[scott_donald]

solid stuff... how you liking the new sups???

[BobisMighty]

solid stuff... how you liking the new sups???

Pretty good so far. Considering I haven't been able to run much since I torn my calf, and when I do run it's not very hard or fast, my weight has stayed the same and sometimes dropped a little with little cardio. Launch is a pretty good pre-workout as well. But it's 1,3D based so it will be interesting to see what it's like with a new formula.

[BobisMighty]

5/29/12

Bench Press and Deficit Deadlifts

Warmup:
Walking Spiderman + Lift and Reach
Static Hip Stretch Plus Glute Contraction
Supine Iron Cross
Body Weight Squats
Band Pullaparts
Bent Over Band Pullaparts
Shoulder Dislocations
Static Pec Stretch

Here is a video of the supine iron cross


Workout:
Bench Press
45x5 190x2 215x2 250x5x5 135x12
Superset with
Pullups
BWx5x5

The pullups were done in between sets of 250. 250 was really heavy today.

Deficit Deadlift
295x3 335x3 380x6 380x4

Back Superset
1A Pullups BWx2x10 BWx9
1B Bodyweight Facepulls BWx3x5
Facepulls were rough, but they were closer to inverted rows, since I was almost parallel to the ground.

Dips
BWx16 BWx13 BWx10

Planks with Plate Switch

Four 2.5lb plates. I did 3 sets of 4 each side. These were new and rough. I like these better than static planks because not only am i stabilizing myself, but i'm fighting the rotation.