BobisMighty's Rugby Training Log

[BobisMighty]

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

Yeah, at least it's something. last week any kind of pressing movement hurt, now i can at least do something.

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

i tried an arnold press, but right at the lockout i felt it a little. i'd rather not push it just yet.

[audieswu]

Still strong showing especially working with bad shoulder. Heal up son!

[BobisMighty]

Still strong showing especially working with bad shoulder. Heal up son!

Thanks man. I just need it to be ready for the big hitting this saturday. Playing the reigning division 3 national champs. They moved up to D2 with us.

The fish oil, borage oil, glucosamine and chondroitin, have been helping. i've been icing my shoulder at night when i get home. I've even been taking shark cartilage, but only because i got it for free.

[audieswu]

Thanks man. I just need it to be ready for the big hitting this saturday. Playing the reigning division 3 national champs. They moved up to D2 with us.

The fish oil, borage oil, glucosamine and chondroitin, have been helping. i've been icing my shoulder at night when i get home. I've even been taking shark cartilage, but only because i got it for free.

Aware me of this D3 now a D2 Squad. Which one?

You'll be ready man. Gameday all pain goes away.

[BobisMighty]

Aware me of this D3 now a D2 Squad. Which one?

You'll be ready man. Gameday all pain goes away.

Syracuse Chargers
http://www.syracuserugby.com/

my mistake, they were the runner up in 2011 and made it to the elite 8 this past year. We were actually going to play them if we had won our qualifying match to go to nationals last fall.

[BobisMighty]

9/26/12

Power Workout

Warmup:
V-Raises
Lateral Raises Thumbs pointing down
Rear Delt Raises
Internal Rotation
External Rotation
Walking Spiderman Stretch
Static Hip Stretch
Bodyweight Squat

Workout:
Power Cleans
135x6 185x6 185x2x5
Weight felt good. It's been a while since I've cleaned so I took it easy.

Box Jumps
38"x2x5 42"x5
Been a while since I did these. Almost busted my ass on the second jump of 42".

Single Arm Dumbbell Push Press
60x2x6
Can only do right arm for now since left shoulder is not 100%

Dumbbell Floor Press
50x3x12
Thought it safer to stick with floor press for now

Superset
1A Double Pulley Lat Pull Down (weight is each arm) 80x12 87.5x10 87.5x10
1B VLT Rope Trainer 50ft at hardest setting x 3
VLT Rope trainer is this

It's pretty cool

Double Pulley Standing Row
37x5x2x12
One set the pulleys were high. Second set the pulleys were low.

Planks
2 sets at 60 seconds.

I also bought myself one of these

For my left shoulder. Oddly enough it's been my right shoulder, the one I didn't injure, that's been hurting lately. Probably over compensation.

[da2ricky]

does that sling like contraption help at all? I took 2 weeks off from lifting and rehabbed my shoulder... eating ibuprofen like skittles and keeping icy hot on it at night. its still not 100% but I was able to press about half of my normal working weight without pain. I can still feel it, but its not anywhere near as bad as it was.

[BobisMighty]

does that sling like contraption help at all? I took 2 weeks off from lifting and rehabbed my shoulder... eating ibuprofen like skittles and keeping icy hot on it at night. its still not 100% but I was able to press about half of my normal working weight without pain. I can still feel it, but its not anywhere near as bad as it was.

It helps more after the workout then it did before the workout, if that makes sense. Since it's a lot of compression, it really squeezes the area. i would probably just use regular ice, if you can at night. that has been helping me a lot, bringing the swelling down. icy hot is more for tight muscles.

[da2ricky]

It helps more after the workout then it did before the workout, if that makes sense. Since it's a lot of compression, it really squeezes the area. i would probably just use regular ice, if you can at night. that has been helping me a lot, bringing the swelling down. icy hot is more for tight muscles.

Rgr. I'll throw some ice on it tonight. Did chest for the first time in two weeks yesterday; I haven't had DOMS in my chest in so long!!!!!! FEELSGREATMAN.JPG

Do you find that doing squats hurts your shoulder? Having mine pinned back is a little discomforting.

[BobisMighty]

Rgr. I'll throw some ice on it tonight. Did chest for the first time in two weeks yesterday; I haven't had DOMS in my chest in so long!!!!!! FEELSGREATMAN.JPG

Do you find that doing squats hurts your shoulder? Having mine pinned back is a little discomforting.

It didn't really bother my shoulder. Actually deadlifting bothered it after a while, but squats have been pain free so far. Yeah I can't wait till I can start doing chest and shoulders again. Floor press is alright, but it's not the same thing.

[BobisMighty]

Good news. We won our game this weekend 39-32. Bad news is i may have walking pneumonia. Training is going to have to take aback seat other than shoulder rehab and stretching.

[da2ricky]

Good news. We won our game this weekend 39-32. Bad news is i may have walking pneumonia. Training is going to have to take aback seat other than shoulder rehab and stretching.

that sucks to hear man. Hopefully you have a speedy recovery, who knows, a week off might be just what the shoulder needs.

[BobisMighty]

that sucks to hear man. Hopefully you have a speedy recovery, who knows, a week off might be just what the shoulder needs.

Yeah i feel a lot better now. Still coughing but nothing like it was a few days ago. Going to take it light today.

[audieswu]

hope you get to feeling better soon bro.

[da2ricky]

Yeah i feel a lot better now. Still coughing but nothing like it was a few days ago. Going to take it light today.

Good to hear! I pushed out 175 on the flat bench last night, heaviest I've gone since I hurt my shoulder... Didn't really hurt but my chest is sore as fuuuuuuu today.

[BobisMighty]

hope you get to feeling better soon bro.

Thanks man. Still have a cough since my lungs are sensitive but I was able to play on saturday.

Good to hear! I pushed out 175 on the flat bench last night, heaviest I've gone since I hurt my shoulder... Didn't really hurt but my chest is sore as fuuuuuuu today.

Glad to hear man!

[BobisMighty]

Bench and Squat

Warmup
Shoulder prehab
Walking spiderman stretch
Static hip stretch
Bodyweight squat

Workout
Bench Press
45x5 205x6x5
First 3 sets were rough. I could really feel it in my left ac joint. It didnt hurt i was just very aware of the pressure. Will see how overhead work feels Wednesday

Back Squat
45x5 225x5 245x5 250x4x5
I was supposed to do 250 for all sets but I wanted to ease back in. All sets felt very easy though.

Pullups
BWx2x10 BWx8

GHR
BWx3x10

[BobisMighty]

10/10/12

Power Workout

Warmup:
Foam Roller
Shoulder Rehab
Bodyweight Squats

Workout:
Power Clean
205x2x5 185x2x5
2nd set of 205 was hard, but 185 was cake.

Box Jumps
33"x3x4

Lat Pulldown
160x12 170x12 170x8

Push Press
145x3x5
Easy as well, though apparently I hurt my wrist at some point.

Incline Dumbbell Bench
25x12 50x12 60x12

Seated Dumbbell Overhead Press
20x12 30x12 40x10
Shoulder felt fine during this and incline. Might do this instead of bench for a while.

Plank
2 sets of 60 seconds.

[da2ricky]

Nice shoulder work considering the bum shoulder. I miss doing incline! Thats the only thing I really can't do yet with the current shoulder situation. My lower back is acting up again now too... I'm falling apart bro.

[BobisMighty]

hope you get to feeling better soon bro.

Good to hear! I pushed out 175 on the flat bench last night, heaviest I've gone since I hurt my shoulder... Didn't really hurt but my chest is sore as fuuuuuuu today.

Nice shoulder work considering the bum shoulder. I miss doing incline! Thats the only thing I really can't do yet with the current shoulder situation. My lower back is acting up again now too... I'm falling apart bro.

Thanks man. I was surprised i could do it. The only thing that has bothered my shoulder has really been flat bench. My friend things that might mean i tore my labrum and didnt actually seperate my shoulder. Guess i should see a doctor now haha. Shoulders are a pain. Can you do incline with your palms facing each other?

[da2ricky]

Thanks man. I was surprised i could do it. The only thing that has bothered my shoulder has really been flat bench. My friend things that might mean i tore my labrum and didnt actually seperate my shoulder. Guess i should see a doctor now haha. Shoulders are a pain. Can you do incline with your palms facing each other?

honestly, I haven't tried. I've been trying to building back up to my old working weight on the flat bench before I even attempt to try the db's again. I tried doing incline bb with about 115lbs two weeks ago and it was really uncomfortable so I havent tried again. I was able to push out 215 for 5 on the flat bench tonight. Im pretty stoked about it... hell, to be able to bench at all since I was out of the game for over 3 months with my other shoulder. I'd go see a doctor, but I have a stupid high insurance deductible so its not worth it for me at this point.

[scott_donald]

how did you hurt your wrist???

[BobisMighty]

honestly, I haven't tried. I've been trying to building back up to my old working weight on the flat bench before I even attempt to try the db's again. I tried doing incline bb with about 115lbs two weeks ago and it was really uncomfortable so I havent tried again. I was able to push out 215 for 5 on the flat bench tonight. Im pretty stoked about it... hell, to be able to bench at all since I was out of the game for over 3 months with my other shoulder. I'd go see a doctor, but I have a stupid high insurance deductible so its not worth it for me at this point.

Well I would give the dumbbells a try, because barbell bench was uncomfortable but dumbbells felt perfectly fine for me. Might be worth switch it up for a while. That sucks about your deductible though.

how did you hurt your wrist???

I must have fallen on it somewhere, but when i tried to hold the barbell on my front delts, like a clean, for the push press, my left wrist hurt a lot. so i just held it normal like i would an overhead press. it hasn't hurt in practice or even lifting on lineouts, just when it's bent back.

I tell you, this has probably been my worst season in terms of injury and illness. Strained calve muscle, separated shoulder, pneumonia, what next?

[BobisMighty]

Deadlift and Overhead Press
10/12/12

Warmup:
Shoulder Rehab
Walking Spiderman Stretch
Static Hip Stretch
Single Leg Deadlift

Workout:
Deadlift
335x5x5 335x8
Felt very good. I didn't switch to alternate grip until the 4th set.

Overhead Press
130x6x5
Felt very strong. Its my right shoulder thats weak now. Left shoulder feels 100% now for overhead stuff.

Pullups
BWx14 BWx2x8
First set was great. Second sets I was gassed out.

GHR
BWx3x10

Planks
2 sets at 60 seconds.

[BobisMighty]

10/15/12

Warmup:
Shoulder Rehab
Walking Spiderman
Static Hip Stretch
Bodyweight Squats

Workout:
Squat
45x5 215x3 255x3 275x3x5 275x6
Squats felt good. I keep coming up on my toes though. Have to correct that.

Bench Press
45x5 190x3
Still feel it in my shoulder joint. Switched to dumbbell as that did not bother it.

Dumbbell Bench Press
50x10 70x10 75x3x10
Would like to go heavier but 75 for sets of 10 is the heaviest i've gone in a while.

Pullups
BWx12 BWx10 BWx7(1)

Single Leg Romanian Deadlifts with Kettlebells
62lbsx2x8 each leg
Balance was completely off on my right leg. Will have to keep doing these until that is corrected.

Planks
1x60 seconds
1x65 seconds.

Also I got laid off today.

[da2ricky]

Damn bro that sucks to hear. Hopefully you can find a new job quickly. I know first hand that unemployment doesn't go far.

On a lighter note, I see you implement planks into your routine quite often, so I decided to give it a try yesterday. I did 2x60 and I can honestly say it feels like someone hit me in the stomach with a 2x4. feelsgoodman

[scott_donald]

dam that sucks about the job... what were you doing for a living???

[BobisMighty]

Damn bro that sucks to hear. Hopefully you can find a new job quickly. I know first hand that unemployment doesn't go far.

On a lighter note, I see you implement planks into your routine quite often, so I decided to give it a try yesterday. I did 2x60 and I can honestly say it feels like someone hit me in the stomach with a 2x4. feelsgoodman

Thanks. I have a lot of people offering to help me out, so I think I'll land on my feet pretty quick.

Yeah I decided planks were much better for me. They put no stress on your back and really workout your core. Everything I've been reading lately shows that planks are a better exercise than crunches, situps, or any other direct core workout. It sucks the first few times you do it, but starts to get easier. Right now, the first minute goes by easy, now I only get sore on the second set.

dam that sucks about the job... what were you doing for a living???

Yeah, I thought it might happen. They let a lot of people go the past few weeks. I was a technical writer/proofreader for a consulting agency.

[scott_donald]

Yeah, I thought it might happen. They let a lot of people go the past few weeks. I was a technical writer/proofreader for a consulting agency.

crappy... what is the scope to find a new job fast???

[BobisMighty]

crappy... what is the scope to find a new job fast???

not sure. Last time I was laid off it took m 6 weeks to find something. I've sent my resume to a few places and I have an interview with a staffing agency tomorrow, so hopefully it won't take as long. I am enjoying the time off so far though.