11/15/12
MMA and Overhead Press
MMA 11:30am
Workout:
About 2 hours of Boxing. Worked on Jab, cross, then jab cross hook, then jab cross hook cross.
Alternated rounds with holding up pads for other fighters.
Over Head Press 7:00pm
Warmup:
Soft Tissue with Lacrosse Ball
YTLW Raises
Workout:
Overhead Press
45x5 135x1 145x1 155x5x3
Last set was really hard. My right arm was dead from boxing.
Superset
1A Pullups BWx2x10 BWx11
1B Facepull 65x2x15 65x17
Seated Dumbbell Overhead Press
40x3x12
Tricep Rope Pulldown
65x12 55x2x12
Shrug Machine
295x2x20
Stopped there. My right rear delt was very much overworked because of boxing. All the right hooks must have worn it out.
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Thread: BobisMighty's Rugby Training Log
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11-16-2012, 09:43 AM #1771
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
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MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-16-2012, 09:48 AM #1772
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
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11-16-2012, 11:10 AM #1773
Wow congratulations man Bob! I'm not an expert in rugby but from my limited knowledge, Division 1 is a very prestigious league right? ( or how should i put it? (hmm) )
I hope you get to play in D1 with your team!
Hmm after my polytechnic studies I have to enlist into the army first for 2 years. Compulsory over here in Singapore
Nothing really fanciful or prestigious since its a must. Most of the guys here dread it but since its a must oh well. The mentality is different from those of other countries for example US whereby people that enlist hope to be one of those high ranking officers one day. Kind of different over here LOL.
But depending on your medical condition, a thorough check up will be done, they will post you to different PES.
PES A being those perfectly fit guys that will be eligible to be officers or commandos
PES B some minor negligible problems that will still be eligible to be officers or commandos
PES C-E would be for those with health problems that will be deemed unfit for physical training. (all the bodybuilders in my country are in this category LOL)
PES F would be for those that are really unfit to even serve the army.
Haha not sure which i will be posted to though. Will just serve whichever i'm in.The world would be a better place if everyone would channel their frustration and anger to better themselves and be nicer to everyone they meet. Everyone has their own fights and stories to tell, you are not more important than another.
- note to self, lessons from 2016.
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11-16-2012, 12:06 PM #1774
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11-16-2012, 03:27 PM #1775
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
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11-16-2012, 03:46 PM #1776
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11-16-2012, 06:35 PM #1777
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
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11-17-2012, 01:47 PM #1778
- Join Date: Sep 2007
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This workout took place yesterday.
11/16/12
Deadlift day
Warmup:
Lowerback rehab
Soft Tissue work with lacrosse ball
Pigeon stretch
bodyweight squats
Workout:
Trap bar deadlift
45x5 315x1 365x1 405x3 385x4x3 385x4
I was very nervous about this because my back still felt very tender. I thought I could have hit 405 for all the sets on a normal day, but i was too nervous to keep going. The also banned chalk in the gym, so i had to sneak it,
Plyo workout:
High hurdle jumps 7x4
Low hurdle hops 3x5
Bounding 4x4
Good Mornings
135x2x10 135x12
Was very careful with these as well. I did them very slow.
Planks
2 sets of 1 minute
I think the 2nd set was longer than 1 minute, my phone was acting funny.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-19-2012, 01:19 PM #1779
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
11/19/2012
Bench Day
Warmup:
Foam Rolling
Lowerback Rehab
Soft Tissue work with Lacrosse Ball
Scarecrows with band
Band Pullaparts
Workout:
Bench Press
45x5 150x5 175x3 205x2 235x1 250x1 265x4
Very happy with that considering I failed 245 for 3 on my 7th set last week.
Flat Dumbbell Bench Press
60x20 60x17
Superset
1A X Strap Inverted Row BWx12 BWx2x10
1B X Strap Facepulls BWx2x15 BWx12
Dumbbell Shrugs
100lbsx2x15 100x17
Alternating Dumbbell Curls
35x3x10
Medicine Ball Throws against a wall
16lbsx3x10
30 seconds rest in between sets
Posture correction with bands
I did 100 of these.
This video is a good warmup for upperbody as well. Just not 100 of these for a warmup.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-19-2012, 01:23 PM #1780
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11-19-2012, 01:34 PM #1781
Thanks for that vid Bob. Also I agree with Rick the bench pressing #'s are awesome!
I always like your warmup routine man. On the bench press where you doing inclines or just flat BB bench?CONQUERING BARBELL
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11-19-2012, 02:20 PM #1782
- Join Date: Sep 2007
- Location: New Jersey, United States
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thanks man! just happy to hit anything near that considering i separated my one shoulder 2 months ago. back is ok so far. tomorrow i'm supposed to squat, so i'm going to be very careful. i'll probably wear a belt this time around, until it's completely painless, which sucks because it means i have to do a lot more core work to make up for it.
thanks! i did inclines the past 2 weeks, but i did flat this time around since i wanted the volume right after hitting 265x4. i did those presses right after that set.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-20-2012, 01:02 PM #1783
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
11/20/12
Squat Day
Warmup:
Foam Rolling
Lowerback Rehab
Static Hip Stretch
Static Hamstring Stretch
Hydrant Circles
Leg Swings
Psoas stretches
Workout:
Broad Jumps
3x3
Squat
45x5 180x5 215x3 250x2 265x1 285x1 300x1 320x5
Very happy with this. I had to wear a belt starting at 250, and I did not go deeper than parallel. But I got it. Until my butt wink goes away, I can't go deeper than parallel.
Box Step ups
BWx3x10 each leg
Box was small so my thigh was slightly above parallel.
Back Raises
25x3x12
Planks
2 sets of 1 minute each
So I have to get on a solid flexibility plan. I realize now i hurt my because of not warming up properly, and having tight hamstrings, glutes, and my left calve muscle was really tight which hindered my ankle mobility.Last edited by BobisMighty; 11-20-2012 at 01:08 PM.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-20-2012, 01:06 PM #1784
Wow strong squat day bro. Also agreed looking into a solid flexibility plan too for leg routines...I need to warm up better on those.
CONQUERING BARBELL
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***Powerlifter Crew***
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11-20-2012, 01:12 PM #1785
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11-21-2012, 12:00 PM #1786
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
Thanks man! My confidence needed it after hurting my back the week before. Sort of a personal best as well, since I don't think I've ever squatted more than 315 for 5 reps. Yeah my left side is a mess. The glute, hamstring, and calve muscle on the left side are all super tight. Might hit up some hot yoga this sunday to see if it helps.
Thanks Ricky! Yeah when you come back to legs after a long time off, it kills you. Be sure to get up every now and then in the office. Sitting for too long tightens the hip flexors.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-21-2012, 12:05 PM #1787
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11-21-2012, 12:40 PM #1788
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
11/21/12
Conditioning day
Warmup:
Lowerbody Rehab
Foam Roller
Soft Tissue Work
Static Hip Stretch
Static Hamstring Stretch with Band
Workout:
24" Box Jumps
10x6 15s rest between sets
Grappler Punches
70x10x6 15s between sets
Medicine Ball Slams
16x10x6 15s rest between sets
Rope Trainer
10 sets of 6 hand over hand pulls, 15s rest between sets.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-21-2012, 12:42 PM #1789
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
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11-21-2012, 12:51 PM #1790
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11-22-2012, 01:44 AM #1791
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11-22-2012, 01:07 PM #1792
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
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11-26-2012, 10:04 AM #1793
Hmm apart from mobilitywod, do you know of any websites that have tutorials on soft tissue work or foam rolling techniques or some things i can learn about posture correction/deep tissue massage etc?
Pretty interested in this areaThe world would be a better place if everyone would channel their frustration and anger to better themselves and be nicer to everyone they meet. Everyone has their own fights and stories to tell, you are not more important than another.
- note to self, lessons from 2016.
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12-03-2012, 03:06 PM #1794
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
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12-03-2012, 03:11 PM #1795
- Join Date: Sep 2007
- Location: New Jersey, United States
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12/3/12
Squat Day
Warmup:
5 minutes of rowing
Foam Roller
trunk circles
Static hamstring stretch
static hip stretch
pigeon stretch
hip thrusts
glute activation
Workout:
Box Jump
32"x5x3
Squat
45x5 205x5x10
To slightly below parallel. Have been combatting my butt wink the past two weeks.
Step ups
BWx3x10
Good Mornings
135x3x10
Did these very slow, to feel the glute and hamstrings get involved
Planks
1 set 1:10
1 set 1:05MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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12-04-2012, 01:19 PM #1796
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
- Posts: 23,220
- Rep Power: 46676
12/4/12
Bench Day
Warmup:
Soft tissue work with lacrosse ball
YTLW raises
Cuban rotation
Workout:
Bench Press
45x5 160x4x10 160x13
Incline Dumbbell Press
65x8 65x2x10
Usually I do 2 sets of dumbbell presses aiming from 15-20 reps, but i figured since i did so much bench volume, i don't need that much extra volume.
Back Tri-Set
1A Pullups BWx10 BWx8 BWx6
1B Chinups BWx3x2
1C Inverted row with TRX Straps BWx3x10
Dumbbell Shrugs
100x12 100x2x10
Dips
BWx15 BWx2x8MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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12-04-2012, 01:48 PM #1797
Nice work Bob!
How's the shoulder feeling?
I'm changing to a new program similar to Layne's P.H.A.T. routine starting today.
This is Audie by the way. PM if you need detailsProcta-tech Sports Supplements Representative (Co-Lead Rep)
Get swole with Procta-tech
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12-04-2012, 02:03 PM #1798
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 39
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Hey Audie! Shoulder feels fine as long as I roll it out with the lacrosse ball first. Just have to remember to do it every day, even on my off days haha.
Ah I know a lot of people who have had really good results with P.H.A.T. I'm sure you'll see good results with your routine.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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12-04-2012, 02:08 PM #1799
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12-04-2012, 04:24 PM #1800
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