BobisMighty's Rugby Training Log

[BobisMighty]

10/17/12

Power Workout

Warmup:
Clean movement complex.

Workout:
Power Clean
185x3x4

Lateral Jump
33"x3x4 Back and forth

Push Press
155x4 175x2x4

Incline Dumbbell Press
70x10 70x2x8

Dumbbell Overhead Press
40x9 40x10 40x11

Wide Hammer Grip Pullups
BWx10 BWx2x8

Dips
BWx4
Did not like these so I stopped

Iso-Lateral Row Machine
102x10 112x2x10
Weight is each arm.

[scott_donald]

lots of exercises today...

[BobisMighty]

lots of exercises today...

I have a lot of extra time these days.

[audieswu]

Atta boy Bob!

[da2ricky]

hows the shoulder?

[BobisMighty]

Atta boy Bob!

Thanks Audie! Glad to see you back to logging! Good to see the bull in action!

hows the shoulder?

it's actually my non-seperated shoulder that's been bugging me lately haha. Actually, my left shoulder (which is the one that was separated) only bothers me when I barbell bench or do dips.

[audieswu]

Thanks Audie! Glad to see you back to logging! Good to see the bull in action!

I'm cutting now so we'll see. It does feel good to log again (no homo).

[BobisMighty]

Deadlift and Overhead Press

10/22/12

Warmup:
Extensive shoulder soft tissue work with lacrosse ball.
(I hadn't done it in some time. i thought I was going to cry. both shoulders were really bad)
Foam roller on hips
Walking spiderman stretch plus static hip stretch
Shoulder rehab

Workout:
Deadlift
295x2 350x2 370x4x5
Really hard for some reason today.

Overhead Press
115x2 135x2 145x4x5
Last set was tough. Glad I got it all though.

Pullups
BWx12 BWx10 BWx8 BWx5

Kettlebell Swing Breathing Ladder (one breath for each rep)
70x1 70x2 70x3 70x4 70x5 70x6 70x7 70x8 70x9 70x10
Actually starts to become cardio after the 4th set.

[audieswu]

Still strong session Bob!

[scott_donald]

interesting with the kbs...

looking real good on the deads...

[BobisMighty]

Still strong session Bob!

Thanks Audie. This season's been rough. Very physical. My shoulder's and neck are screaming.

[audieswu]

Thanks Audie. This season's been rough. Very physical. My shoulder's and neck are screaming.

Any plans of just rehabbing and not play?

I mean I'm all for warrior mode and all but unless you are getting paid to play, it ain't worth it brotha

My first season playing rugby I sustained a hairline neck fracture that caused me to sit out the entire year.

[BobisMighty]

Any plans of just rehabbing and not play?

I mean I'm all for warrior mode and all but unless you are getting paid to play, it ain't worth it brotha

My first season playing rugby I sustained a hairline neck fracture that caused me to sit out the entire year.

My only shot at playing for the Philippines is to keep playing, so not planning to quit for a while haha. We only have one game left though, then I 'll have a solid 4 months of off-season to look forward to.

[audieswu]

My only shot at playing for the Philippines is to keep playing, so not planning to quit for a while haha. We only have one game left though, then I 'll have a solid 4 months of off-season to look forward to.

Ahhh gotcha, good luck man! Represent us well!!!

[BobisMighty]

Ahhh gotcha, good luck man! Represent us well!!!

Thanks man. I'll try. They have a really solid team now, so I doubt I'll see trials anytime soon.

[BobisMighty]

10/24/12

Warmup:
Foam Roller
YTLW Raises

Workout:
Power Cleans
135x4 185x4 190x4 195x4 205x4

Superset
1A Push Press 135x4 185x4 205x2
1B Depth Jumps 3x3
Dept jumps were stepping off of an 18" box and jumping onto a 26" box. Focused on minimizing contact with the ground.

Incline Dumbbell Press
80x10 80x7*(1) 80x5
I have an asterix because my friend thinks I only got 6 since the 7th rep was crappy. But my butt never left the bench so I think I got 7. He spotted the 8th rep. Never did 80's on these before.

Seated Dumbbell Overhead Press
40x3x12

Lat Pulldowns
140x12 160x12 180x12

Planks
2sets at 60 seconds.

[scott_donald]

bleh who cares if it didnt look good... you still moved the weight then next time your body hopefully has adjusted and you will get it...

[grace_ou]

Sup babe, how's been going in here???

[audieswu]

Strong pressing work Bob. I like your warm-ups as well. I have been incorporating ABC's on mine and love it.

[BobisMighty]

Sup babe, how's been going in here???

It's been going ok. I got laid off not too long ago, but my rugby team made it to the Division 2 playoffs in the spring, which is the first time we've done that in club history, so I'm very happy.

Strong pressing work Bob. I like your warm-ups as well. I have been incorporating ABC's on mine and love it.

Thanks Audie! Yeah My dumbbell press work has been going up since I haven't been benching.

bleh who cares if it didnt look good... you still moved the weight then next time your body hopefully has adjusted and you will get it...

Very true, very true.

[BobisMighty]

10/31/12

Squat workout

Warmup:
Foam Roller work upper and lower
YTLW Raises
Cuban Rotation

Workout:
Squat
45x5 180x5 215x3 250x2 265x1 285x1 300x6
Kind of disappointed. Last 5's wave cycle I hit 8 at what ever the old weight was.

Front Squat
135x15
Think I'll start incorporating some kind of burn out sets at the end of 5's and 3s' wave.

Power Cleans
135x5 155x5 185x3 205x2 225x1

Back Raises
BWx3x15

Planks
2 sets at 1 minute each.

[BobisMighty]

11/1/12

Warmup:
Soft tisse work with lacrosse ball
Ytlw raises
Pirformis stretch

Workout:
Overhead Press
90x5 110x3 130x2 140x1 150x1 155x5

SUPERSET
1A BTN Snatch Grip Press 95x9
1B Overhead Press 95x6

Superset
2A Incline Dumbell Press 80x8 80x7(1) 80x7 80x6(1)
2B Pullups Bwx4x8

Superset
3A Seated Overhead Press 40x11 40x10 40x12
3B Inverted Row BWx3x10

Rope Trainer
Tabata (20s on 10s off for 4 minutes)

[scott_donald]

what do you do with that rope trainer???

huge volume with the overhead work...

[BobisMighty]

what do you do with that rope trainer???

huge volume with the overhead work...

Yeah I wanted to stick to the compounds on overhead day. I didn't have that much time to burn at the gym.

It's basically climbing an endless rope. It's pretty fun and a good way to get some extra pulling volume in toward the end, and is a bit like legless cardio. but is nowhere near as taxing as battling ropes.

[audieswu]

Yeah I wanted to stick to the compounds on overhead day. I didn't have that much time to burn at the gym.

It's basically climbing an endless rope. It's pretty fun and a good way to get some extra pulling volume in toward the end, and is a bit like legless cardio. but is nowhere near as taxing as battling ropes.

That rope's look pretty cool. That'll bring the sweats for sure.

Strong lifts man, but why didn't you go for 315 on squat?

[toad1]

Kettlebell Swing Breathing Ladder (one breath for each rep)
70x1 70x2 70x3 70x4 70x5 70x6 70x7 70x8 70x9 70x10
Actually starts to become cardio after the 4th set.

You need to try this all the way back down it's brutal. Thats some work with a 70lbr tho.

not been in here a while, thats **** about your job. I hope you don't go as long unemployed as i did, it's ****. Only benefit is getting to spend lots and lots of time training.

You still plugging away with TJM

[da2ricky]

Hows that shoulder holding up?

[BobisMighty]

That rope's look pretty cool. That'll bring the sweats for sure.

Strong lifts man, but why didn't you go for 315 on squat?

I wanted to do 315, but I was only supposed to hit 300's for that week of the 5's wave of the Juggernaut Method. For the 3's wave coming up I have to rep out 315.

You need to try this all the way back down it's brutal. Thats some work with a 70lbr tho.

not been in here a while, thats **** about your job. I hope you don't go as long unemployed as i did, it's ****. Only benefit is getting to spend lots and lots of time training.

You still plugging away with TJM

yeah I can imagine that being brutal going back down. it was brutal making my way up. Yeah job situation sucks but it came at a good time since we got hit with this hurricane hard. But I have a few interviews out there.

Hows that shoulder holding up?

Shoulder's been good. I actually got it looked at a while ago. The physio said it didn't seem like i had any real damage, just a super tight rotator cuff, lats, and supersinattus(sp?). So I have to do a lot of stretching, foam rolling, and soft tissue work.

[BobisMighty]

Sup babe, how's been going in here???

hey Grace! I've been ok. Been helping a lot of people last week because of the hurricane, but other than that I'm good. How are things with you?

[BobisMighty]

This was done last saturday

11/3/12

Deadlift and Bench Press

I was supposed to do deadlift yesterday but didnt have time. So I did it and Bench today. Next week is my scheduled deload week bebfore going into my 3's wave. I will still be lifting, but mostly assistance work.

Warmup:
Foam Roller
Soft tissue work with Lacrosse Ball
Static Hip Stretches
Bodyweight Squats

Workout:
Deadlift
250x5 295x3 335x2 360x1 385x1 410x5 410x3
Dissapointed I could only get 410x5 and then by 3. but I think it's because the floor at my gym isn't exactly level. I kept having to fight the bar from rotating.

Superset
1A Snatch Grip Deadlift 225x6
1B Deadlift 225x4
Did this right after my last set of regular deadlifts.

Bench Press
135x5 150x5 175x3 205x2 220x1 235x1 250x3
Very happy considering this is the first time I benched since I separated my left shoulder.

Superset
2A Close Grip Bench Press 135x20
2B Wide Grip Bench Press 135x5
Did this right after last set of bench press.

Tri-Set
3A Wide Grip Pullups BWx3x5
3B Close Grip Chinups BWx6 BWx2x3
3C Seated Hammer Grip Rows 140x10 160x2x10