BobisMighty's Rugby Training Log

[scott_donald]

solid session...

i know how you feel with the calve... stupid thing cramped on my yesterday and sitting with ice on it now... thing has gone rock hard!!!

[BobisMighty]

solid session...

i know how you feel with the calve... stupid thing cramped on my yesterday and sitting with ice on it now... thing has gone rock hard!!!

Thanks! Yeah the calf still doesn't feel 100% these days. I was lucky it didn't cramp up this past weekend.

[BobisMighty]

5/31/12

Squat and Incline Bench

Warmup:
Foam Roller
Walking Spiderman Plus Lift and Reach
Static Hip Stretch Plus Glute Contraction
Bodyweight Squats
YLTW Raises
Scarecrows

Workout:
Squat
65x5 215x2 260x2 280x3x5 280x7 135x10
Happy i got 280x7. Form went to hell on the last one though.

Power Cleans
135x5 185x3 205x3 225x2 225x1
On the last one, I got it to the top, but dumped it as my left wrist popped. Turned out it was nothing.

Incline bench
45x5 170x3 180x3 205x5 135x15

Back Raises
25lbsx15 25lbsx2x12

Leg Raises
BWx2x18 BWx15

[thom2355]

That wrist popping is what makes me hate power cleans.

[scott_donald]

hmmm you shouldn't be catching the weight on your wrists with cleans!!

[thom2355]

hmmm you shouldn't be catching the weight on your wrists with cleans!!

Very easy to do with power cleans though....but my form sucks.

[BobisMighty]

That wrist popping is what makes me hate power cleans.

Thats' the first time it happened to me really

hmmm you shouldn't be catching the weight on your wrists with cleans!!

Haha yes I know. I usually catch it in the "shelf" of my front delts, but for some reason I caught it weird. I'm a little rusty.

[BobisMighty]

6/4/12

Overhead Press and Front Squat

Warmup:
Foam Roller
Yoga Twist
Walking Spiderman plus Lift and Reach
Static Hip Stretch plus Glute contraction
YTLW Raises
Scarecrows
Shoulder Dislocations

Workout:
Overhead Press
65x5 110x2 135x2 145x3x5 145x6

BTN Snatch Grip press
95x8

Front Squat
45x5 200x3 230x3 255x4 135x10
Figure out what's up with my squat. Myfeet have been too far apart with my back squat, since I'm doing high bar, oly style. Kept my feet shouler width and i had no issues falling forward. Will make sure to do on my back squat next week.

Power Clean and Push Press
135x1 185x1 205x1 225x1 235x1(Clean, no press)
Was trying to do singles up to a max. I cleaned 235 easily, but could not push press, so I stopped there.

Pullups
BWx2x10 BWx9xRPx1 30 seconds rest BWx3
Rest pause was 10 seconds. I want to get 10 across with no problem, then I'll go back to repping out the first set.

Dips
BWx11 BWx13 BWx10
I think the overhead press and the push presss tired out my tri's

Plank Variations
Alternating one leg off the ground every 10 seconds for 1 minute
Alternating one arm off the ground every 10 seconds for 1 minute.
Standard plank for 45 seconds.

The plank variations were brutal. Especially the arm off the ground.

[scott_donald]

hmmm remember its the knees that initiate an olympic squat and hips for a PL squat... thats where all my problems have come from!!!

[BobisMighty]

hmmm remember its the knees that initiate an olympic squat and hips for a PL squat... thats where all my problems have come from!!!

Yeah I was mixing up the order of things, since I was doing a hybrid of the two, rather than one or the other.

[scott_donald]

Yeah I was mixing up the order of things, since I was doing a hybrid of the two, rather than one or the other.

watch thats how my knee went...

[BobisMighty]

6/6/12

Deadlift and Incline Bench Press

Warmup:
Foamroller
Walking Spiderman + Lift and Reach
Static Hip Stretch plus Glute Contraction
Bodyweight Squats
Single Leg RDLs
Yoga Twists
YTLW Raises
Scarecrows
TKE's

I started doing TKE's because I was getting pain on the side of me knees by my inner thigh. The back of my knees were also getting a little puffy. I had torn my meniscus in the past, and the doc suggested this exercises as a way to drain the fluid and strengthen the VMO.

Workout:
Deadlift
290x2 352.5x2 370x3x5 370x7 225x11

3 Position Power Snatch
95x1 115x1 135x1 145x1(only first 2 positions)

I decided to give these a try. Snatch from the floor was fine, but at 145 the snatch from below the knee wasn't caught right so I stopped. I'm starting to have shoulder flexibility issues so I need to do more work on that.

Incline Bench
170x3 195x3 225x6 135x15

Back Extension into GHR
BWx2x15 BWx12

Leg Raises
BWx2x20 BWx18
I did 5 sets of pullups between these sets.

[scott_donald]

can you snatch properly???

[BobisMighty]

can you snatch properly???

Not really. I'm having flexibility issues with my shoulders these days that I'm trying to work on. I tried doing an overhead squat with just the bar, but i couldn't get the bar back enough.

[scott_donald]

how are you with a bar snatch grip military press?

[BobisMighty]

how are you with a bar snatch grip military press?

That one is actually fine, believe it or not I did those on monday as a finisher for my overhead press set.

[scott_donald]

That one is actually fine, believe it or not I did those on monday as a finisher for my overhead press set.

then try some drop snatches...

[BobisMighty]

then try some drop snatches...

I shall do this. In the meantime, i'm trying to stretch my shoulders a lot and work on their flexibility.

[BobisMighty]

6/11/12

Warmup:
Walking Spiderman plus Lift and Reach
Static Hip Stretch plus Glute Contraction
Bodyweight Squat with Miniband around thighs, just above the knees
Soft Tissue work with rubber ball on shoulder
Shoulder Dislocations


Workout:
Bench Press
150x5 175x3 205x2 220x1 235x1 250x3 135x21
Very upset about that, but I just didn't have it in me. I could have gotten a 4th, but it would have been really ugly.

Trap Bar Deficit Deadlift
315x5 355x3 405x5
Happy with the 5. I think I could have gotten more, but my knees were still banged up from the game this past weekend.

Wide Grip Pullups
BWx2x10 BWx9 rest pause x1

Hammer Grip Chin ups
BWx6

Dips
BWx12 BWx11 BWx10
Tris are noticeably weaker these days. It might be the extra sets of bench, but I'm not sure. I will start doing more sets in the meantime.

Also, this past weekend we won our exhibition match against Morris Rugby, a D1 side, at an Irish Sports festival. Here's the photo of us with our trophy.

I'm the dick in the flip flops and calve sleeves.

They said the guy in the middle, on the bottom is a former Harlequins hooker, and he played for Australia A back in the day. Forgot his name, but we're trying to see if he wants to help out our club in someway. We already have a coach, wouldn't want to step on his toes, but I'm sure our coach wouldn't mind having a forwards coach.

[scott_donald]

thats pretty sweet... congrats on the win!!!

loved coaching in austin - americans just do and never ask why - kids here just ask why then do...

[BobisMighty]

thats pretty sweet... congrats on the win!!!

loved coaching in austin - americans just do and never ask why - kids here just ask why then do...

Thanks! It was rough. We didn't have it in the bag until the final 10 minutes. Score was 27-15. I was tight head prop....again. Looks like that's my life now.
Yeah we never question our coach. Or guys with accents for that matter.

[BobisMighty]

6/13/12

Squats and Incline Bench

Warmup:
Foam Roller
Soft tissue work with Lacrosse Ball
Walking Spiderman plus lift and reach
Static Hip Stretch plus Glute Contraction
Yoga Twist

Workout:
Squat
45x10 180x5 215x3 250x2 270x1 290x1 305x8
Very happy about that. I think I could have squeezed out two more, but I figured I'd take it easy. Also did really well with not having my hips shoot up too fast. Focused on pushing them forward, and stayed tight at the bottom.

Incline Bench
170x5 190x3 215x3
Glad I got 3, but wish I could have gotten more.

Wide Parallel Grip Pullups
BWx2x10 BWx9

Close Hammer Grip Chinups
BWx6

Medicine Ball Twists
12lbsx3x10
Did these very slow to eliminate momentum.

[toad1]

[B]6/11/12


I'm the dick in the flip flops and calve sleeves.

haha you got that right lol, although i have seen full skins and flip flops before...........(in the mirror)

nice work with the last squat workout. u and scott's squat chat was interesting. i've got a bit of a hybrid style as you put it. i do more of a powerlifing squat but i keep the bar in a high postion as it just feels more natural in my back 'shelf'

i take it the bench work was on a 5s phase, i would have faught out that 4th rep and done a forced/spotted 5th. are you thinking about droping the weight for the next phase or just chalking it up to a bad day.

[BobisMighty]

haha you got that right lol, although i have seen full skins and flip flops before...........(in the mirror)

nice work with the last squat workout. u and scott's squat chat was interesting. i've got a bit of a hybrid style as you put it. i do more of a powerlifing squat but i keep the bar in a high postion as it just feels more natural in my back 'shelf'

i take it the bench work was on a 5s phase, i would have faught out that 4th rep and done a forced/spotted 5th. are you thinking about droping the weight for the next phase or just chalking it up to a bad day.

haha i wear them for like an hour after games ever since i tore my calf muscle. i figure i'll take the chance. but yes, when i focused on a more traditional high bar, olympic squat, i had a much easier time with both my front squat and back squat. i also stopped good morninging the bar up at the bottom of the squat. but people's bodies are made differently. if it feels good for you, it probably is good for you.

yeah it's the 5's phase for bench. i was by myself, so i couldn't spot. the next time, i will get spotted for the last rep. i read a study about cheating being beneficial only in a last rep scenario. the formula i'm using my worksheet won't increase my max for the next phase unless i get a certain amount of reps on my amap week, so i'll leave it there. i might eliminate the extra sets of bench though, since that was the only change i've made recently. i'll only do extra sets on my second lifts that use the 5/3/1 periodization.

[grace_ou]

Hey babe!! Trying to catch up on the logs!! lol

[BobisMighty]

Hey babe!! Trying to catch up on the logs!! lol

Hiya Grace! Thanks for dropping by!

[toad1]

haha i wear them for like an hour after games ever since i tore my calf muscle. i figure i'll take the chance. but yes, when i focused on a more traditional high bar, olympic squat, i had a much easier time with both my front squat and back squat. i also stopped good morninging the bar up at the bottom of the squat. but people's bodies are made differently. if it feels good for you, it probably is good for you.

yeah it's the 5's phase for bench. i was by myself, so i couldn't spot. the next time, i will get spotted for the last rep. i read a study about cheating being beneficial only in a last rep scenario. the formula i'm using my worksheet won't increase my max for the next phase unless i get a certain amount of reps on my amap week, so i'll leave it there. i might eliminate the extra sets of bench though, since that was the only change i've made recently. i'll only do extra sets on my second lifts that use the 5/3/1 periodization.

my spreadsheet is the same i have to get alot of extra reps to up the weight and miss almost all the reps for it to go down. i like the extra sets trick is to not go all out for them.

i used todo the whole good morning thing, but i think thats was more just to much weight but i have now developed a tendancy to lift my heels which isnt good but i think thats a concentration thing. i love working on my squat form.


i kinda figured thats why u had them on. how's the calf going.

[scott_donald]

i know you use defrancos type warmup... but why only one work set???

[BobisMighty]

my spreadsheet is the same i have to get alot of extra reps to up the weight and miss almost all the reps for it to go down. i like the extra sets trick is to not go all out for them.

i used todo the whole good morning thing, but i think thats was more just to much weight but i have now developed a tendancy to lift my heels which isnt good but i think thats a concentration thing. i love working on my squat form.


i kinda figured thats why u had them on. how's the calf going.

Ah yeah, that sounds like a focus issue. Calf is doing well so far. I'm paying closer attention to it. stretching it, massaging it after practice.

i know you use defrancos type warmup... but why only one work set???

The Juggernaut Method only has you work up to one max set for as many reps as possible. So far it's worked. After this next cycle I'll see if I'm going to stick with it or move on to something else.

[BobisMighty]

6/18/12

Warmup:
Foam Roller
Walking Spiderman plus Lift and Reach
Static Hip Stretch plus Glute contractions
Bodyweight Squat with short band around knees
Shoulder dislocations with band
Scarecrow with band

Workout:
Overhead Press
45x5 95x5 110x3 130x2 140x1 150x1 155x6
155 was rough after the 4th rep. The 6th rep was a grinder.

Front Squat
45x5 215x5 240x3 270x5
I have a video of the 270. The last 2 reps were pretty bad. I'll post it up.

Pullups
BWx4x8 BWx6
I decided to do more sets of lower reps to try to get more volume. The last 3 sets I lost speed around the 5th rep.

Rope Pulldowns
30x20 42.5x14 42.5x10
Did these because my elbow's been hurting.

Hip Exercise
2 sets of 15 for each exercise
not sure how to explain these. Couldn't find them online. I think they were called comifurs or komifurs. It was 4 exercises for 15 reps each, done back to back, on each side. They hurt a lot.