BobisMighty's Rugby Training Log

[foyt20]

Sounds like a good practice.

Bad news, I will not be attending this weekend. I told my wife I would take it easy this season. No away games, only home games, and I dont even know if I will play. Havent even been out to practice so far this season. Touch judge, and maybe B sides for this guy.

Oh well. I am a ref now though, so thats cool I guess.

[BobisMighty]

Sounds like a good practice.

Bad news, I will not be attending this weekend. I told my wife I would take it easy this season. No away games, only home games, and I dont even know if I will play. Havent even been out to practice so far this season. Touch judge, and maybe B sides for this guy.

Oh well. I am a ref now though, so thats cool I guess.

Ah dammit. Well family does come first. So I'll see you in October then when we play at your home field.

[foyt20]

Ah dammit. Well family does come first. So I'll see you in October then when we play at your home field.

Sounds good. Have a great game this weekend.

[adam131313]

alright bob, have u ever used box squats in order to increase strength for rugby? If so, wats ur opinion on them?did u think they are usefull or do u think regular squats are better? cheers

[BobisMighty]

alright bob, have u ever used box squats in order to increase strength for rugby? If so, wats ur opinion on them?did u think they are usefull or do u think regular squats are better? cheers

Box squats are supposed to be good for building up explosive strength out of the bottom of the squat. It's also helpful if you have trouble getting down to parallel or below. I have used box squats until I could get to a full rom squat. I liked them at the time, but if you can comfortably reach full depth or just below parallel, then I think that will benefit you more than box squats will.

Unless you're doing something like speed squats according to the dynamic method. Something like 60% of your 1rm at 10 sets of 2 reps, 20 seconds between reps. That would help to build up your explosiveness. Box squats are a decent accessory lift to squats, but don't replace the full squat in my opinion.

[BobisMighty]

Slept right through my alarm this morning, so couldn't work out before going to work. Then when I got to work I realized I forgot my sneakers for the gym, so I couldn't work out during lunch (gym won't let me train barefoot).

So it looks like just rugby practice tonight for me.

EDIT: I did go to BJJ last night. Did a bit of Judo and some chokes, with a little bit of conditioning. It's probably why I slept through my alarm this morning.

[BobisMighty]

I'm debating switching to the Bok Smart In-Season strength program, but with some changes.
the full program can be found here
http://www.sarugby.co.za/boksmart/pd...or%20rugby.pdf
Here is the in-season portions:



I would make some changes though.
Workout 1 would now be:
Squat/Deadlift Jugg Method
Bench/OHP Jugg Method
Chinups
GHR
Plank

Workout 2:
Power Clean
Box Jump
Push Press/Push Jerk
Incline Dumbbell Press
superset with inverted row
Dips
superset with chinups
Planks

Periodization for Workout 2 would probably follow prileppin's strength chart.

Edit:
I'd also change this to Monday and Wednesday AM workouts, with some conditioning done on Monday night, and practices Tuesday and Thursday evening.

[WesCracker]

strong keeping up with log brah.
2 years and still going strong mirin!

[scott_donald]

cant see the whole thing but sounds good to me...

during season i liked to have -

2 heavy weights
1 beach weights
1 speed endurance
1 speed/agility

on top of training 2 nights with team...

[BobisMighty]

Sounds good. Have a great game this weekend.

Congrats to you guys for a job well done. We played like crap. Hopefully we'll even the score at the end of the season!

[BobisMighty]

9/13/12

Full Body Workout

Warmup:
Bodyweight Squats and some light stretching

Workout:
Trap Bar Deadlifts
285x3 325x3 345x3x8
Had to use the trap bar because all the other barbells were taken. The gym was packed!

Squats
215x3 245x3 255x3x8
Bar speed was pretty fast on all these sets

Overhead Press
110x3 125x3 135x3x8

Pullups
BWx14 BWx11 BWx5(4)
Reps in parentheses was after a 10 second rest pause

Plank
2 sets for 60 seconds

I decided to do squats and deadlifts on the same day in order to get my juggernaut numbers all on the same week. next week it will be just squat and bench. I injured my calf on saturday, the same one I tore in the spring. It's not torn but it feels really sore in one spot and gets tight. If it feels better after this weekend, I'll do the power workout that is in the BokSmart Program.

[scott_donald]

hope the calf feels better... my friend is struggling with one right now seems similar and every time he runs it just niggles away!!!

[BobisMighty]

hope the calf feels better... my friend is struggling with one right now seems similar and every time he runs it just niggles away!!!

It was odd, almost everyone who played last saturday had some kind of calf issue throughout the day. It hasn't been too bad, I was able to sprint all throughout practice and throughout our scrimmage tuesday night, but right at the end, when we did some end of practice conditioning, i felt it start to tighten up so i sat out. i'm hopping it's fine by saturday, or at least manageable.

[BobisMighty]

I think I slightly separated my shoulder this past weekend. I have full ROM in my left arm, but it hurts if I raise my hand too high above my head. I can get it all the way up though. It's a little swolen around the AC joint as well. I've been taking ibuprofen, i've been icing it, and i've been trying not to use it too much. Debating whether to go to the gym and just lift legs, or if I should include some rehab exercises as well for my shoulder.

[BobisMighty]

9/17/12

Squats and Upperbody Rehab

Warmup:
Foam Roller
Static Hip Stretch
Pigeon Stretch
Front Raises with bodybar
Behind the back raises with bodybar
Internal Rotations with Band
External Rotations with Band

Workout:
Shoulder Superset
1A Thumb Down Lateral Raises 5x3x12
1B Rear Delt Raises 5x3x12
1C Bent arm lateral raise and rotation 5x3x10

Close Grip Bench Press
45x5 135x5 170x3 195x2 210x1 225x3
I know this was probably stupid to do, but my shoulder didn't hurt until I hit 225. But actually it was the cartilage in my chest that hurt more.

Squat
45x5 180x5 215x3 250x2 265x1 285x9

Hammer Grip Pullups
BWx14 BWx5 BWx5
These didn't hurt my shoulder, although I didn't go down to full lockout, but the 2nd two sets actually hurt my chest.

Dumbbell Shrugs
65x20

[audieswu]

strong workouts for the last few sessions Bob!

Definitely increase strength all the way around but noticeable with your CGBP and squatting.

Also tried GHR on the lat pulldown seat and not sure what I'm doing wrong but can't get myself stabilize.Pretty tough too.

We don't have GHR station at my gym but do you have any other suggestions as to where I can do them?

I think they will improve hams development and squat strength in general.

[da2ricky]

sucks to hear about your shoulder man. I had a lot of touble with my left one last year that kept me from lifting for a while... it eventually healed on it own. I've been free of shoulder problems for close to 7 months, finally making some nice gains and noww my right shoulder is acting up... DAMN DAMN DAMN!!!!!!! Mine is sore/tender around the AC joint, but the pain is mainly in the front delt. Keep me updated on the shoulder and any rehab exercises you find helpful.

[BobisMighty]

strong workouts for the last few sessions Bob!

Definitely increase strength all the way around but noticeable with your CGBP and squatting.

Also tried GHR on the lat pulldown seat and not sure what I'm doing wrong but can't get myself stabilize.Pretty tough too.

We don't have GHR station at my gym but do you have any other suggestions as to where I can do them?

I think they will improve hams development and squat strength in general.

Hmm, you could do negatives by hooking your feet underneath a bench or a barbell, and just lowering your self down slowly. I was never really able to do them on the lat pulldown seat either, it felt too weird. only other way to do them is to have someone hold your calves and feet down on the ground while you do them.

sucks to hear about your shoulder man. I had a lot of touble with my left one last year that kept me from lifting for a while... it eventually healed on it own. I've been free of shoulder problems for close to 7 months, finally making some nice gains and noww my right shoulder is acting up... DAMN DAMN DAMN!!!!!!! Mine is sore/tender around the AC joint, but the pain is mainly in the front delt. Keep me updated on the shoulder and any rehab exercises you find helpful.

yeah man, shoulders are a pain to keep healthy once one gets injured. do you ice the right that is starting to act up?

[da2ricky]

Hmm, you could do negatives by hooking your feet underneath a bench or a barbell, and just lowering your self down slowly. I was never really able to do them on the lat pulldown seat either, it felt too weird. only other way to do them is to have someone hold your calves and feet down on the ground while you do them.

yeah man, shoulders are a pain to keep healthy once one gets injured. do you ice the right that is starting to act up?

I did for the first few days. I've been taking aleve to keep the inflammation down, but it doesn't seem to be doing as good as ibuprofen. It's definitely better than it was a week ago, but no where near ready to start training again. Going to cut all upper body training for another week, possibly two and just do lower body/cardio for the time being.

I would go get an MRI but I have a 3000 deductible and my angus is not peppered for that kind of abuse when rest will most likely be the only solution to the problem.

[BobisMighty]

I did for the first few days. I've been taking aleve to keep the inflammation down, but it doesn't seem to be doing as good as ibuprofen. It's definitely better than it was a week ago, but no where near ready to start training again. Going to cut all upper body training for another week, possibly two and just do lower body/cardio for the time being.

I would go get an MRI but I have a 3000 deductible and my angus is not peppered for that kind of abuse when rest will most likely be the only solution to the problem.

Try to asses what movements hurt your shoulder. Do front, lateral, bent over raise, and overhead raises with no weight, pointing your palm in different positions (palm up, palm down, palm out to the side, palm toward your side). This way you can figure out what area needs attention. That will help you figure out what to do from there, and what rehab will be best.

[da2ricky]

Try to asses what movements hurt your shoulder. Do front, lateral, bent over raise, and overhead raises with no weight, pointing your palm in different positions (palm up, palm down, palm out to the side, palm toward your side). This way you can figure out what area needs attention. That will help you figure out what to do from there, and what rehab will be best.

I can do all movements you suggested with no pain (WITHOUT WEIGHT). When I'm doing the front raise, I can hear my shoulder pop when I get right at shoulder height. I've been doing light (5lb plate) internal/external rotation exercises for the past week and it seems to be helping a little. I haven't tried to lift anything all week, I'm scared of setting myself back any further. The pain seems to come when I over extend to reach for something directly in front of me.

[BobisMighty]

I can do all movements you suggested with no pain (WITHOUT WEIGHT). When I'm doing the front raise, I can hear my shoulder pop when I get right at shoulder height. I've been doing light (5lb plate) internal/external rotation exercises for the past week and it seems to be helping a little. I haven't tried to lift anything all week, I'm scared of setting myself back any further. The pain seems to come when I over extend to reach for something directly in front of me.

Hmm, where is the pain when you try to reach for something? is it at the ac joint? that's right where the arm meets your shoulder. i'm trying to think of what might help. my right shoulder pops all the time, but i've been able to get by with no pain with it after a while.

can you do any kind of bodyweight pressing? like pushups on the ground, or even, pushing against the wall?

[BobisMighty]

found a good website about AC joint sprains/separated shoulders.
http://www.sportsinjuryclinic.net/sp...c-joint-sprain

going to tape up my shoulder like this vid before i hit the gym, then again after i shower


going to use the KT tape I have though.

[da2ricky]

found a good website about AC joint sprains/separated shoulders.
http://www.sportsinjuryclinic.net/sp...c-joint-sprain

going to tape up my shoulder like this vid before i hit the gym, then again after i shower


going to use the KT tape I have though.

I really havent tried anything other than some very light front/side raises with 2.5lb plates and internal/external rotations. Two days after I hurt my shoulder I was able to press up to around 80lbs before I actually felt any pain. I plan on doing some light stuff friday just to test the waters since It's been almost 2 weeks of no weight training. The pain when I reach for something is right inbetween where the front/side delt meet the AC joint.

The tape looks like a pretty good option. I just started taking ibuprofen and using the icyhot medicated spray on it today and it feels alright.

[BobisMighty]

I really havent tried anything other than some very light front/side raises with 2.5lb plates and internal/external rotations. Two days after I hurt my shoulder I was able to press up to around 80lbs before I actually felt any pain. I plan on doing some light stuff friday just to test the waters since It's been almost 2 weeks of no weight training. The pain when I reach for something is right inbetween where the front/side delt meet the AC joint.

The tape looks like a pretty good option. I just started taking ibuprofen and using the icyhot medicated spray on it today and it feels alright.

If you can go up to 80lbs without pain, I would stick to high volume for now. I would also say don't take ibuprofen around the time you workout, i remember reading something about it effecting protein synthesis. but yeah, do the rehab you've been doing. also remember to hit your rear delts and scapular area too.

[BobisMighty]

9/19/12

Power Workout

Warmup:
Exercise bike 3 minutes
foam roller
walking spiderman stretch
static hip stretch
Front raises with body bar
Behind the back rear delt raises with body bar
external rotation with band
Internal rotation with band
later raise with thumb pointing down
cuban rotation

Workout:
hang power clean
45x4 95x5 105x5 115x5

Jump squat
30x3x4

Single arm dumbbell push press
30x6 65x6

Lat pulldown
180x10 140x12 180x12
The last 2 sets i did with palms facing in. That was a lot easier on my shoulder.

Single arm dumbbell row(each side)
50x12 70x12

Planks
2 sets 60 seconds

The cleans didnt hurt my shoulder but i think for now i will stick with on arm kettlebell swings

[BobisMighty]

Random Workout

9/21/12

Warmup:
Internal Rotation
External Rotation
Cuban Rotation
Bodyweight Squats

Workout:
Squats
45x5 135x5 225x5 315x5 335x2 365x1 165x15
Just decided to work up. I could have gone higher I think, but I started to fall forward with 365. Didn't want to push it. Also did sprints last night, so legs were sore.

Chinups
Bwx12 BWx10 BWx8
Palms facing me for first and last set, hammer grip for second set.

Lateral Raises with thumb pointing down
5x20 8x20 10x20
No pain on these, so progress

One handed kettlebell swings
61.6x2x10

Seated Cable Row
160x10 10 seconds rest 160x7
Just messing around. I was waiting to use this endless rope climbing machine to see how my shoulder handled it, but this kid was camping on it pretty hard.

I'm not playing tomorrow so I decided to through in a workout. It's going to be real hard to watch tomorrow's game. We have good props, but I'm the most mobile prop on our team.

[BobisMighty]

9/24/12

Deadlift

Warmup:
Rowing machine 3 minutes
Internal Rotation
External Rotation
Can opener
Front Raise
Rear delt raise
Walking Spiderman Stretch
Static Hip stretch

Workout:
Deadlift
45x5 240x5 285x3 335x2 355x1 380x8
Stopped at 8 as it started aggravating my bad shoulder.

Dumbbell Floor Press
25x12 35x10 45x10 55x8 60x8 55x10
Did these to see if they hurt my shoulder. Didn't feel anything until I hit 60lbs, so I'm going to stay at 55 until my shoulder is better.

Chinups
Bwx15 Bwx8 Bwx5

[scott_donald]

dam - at least you are getting some work in there with the sore shoulder...

[thom2355]

Yeah, that is not a bad amount of work. Hopefully you stumble upon something that will help you work around it.