BobisMighty's Rugby Training Log

[BobisMighty]

Wow man, good luck with the recovery on that.

Yeah new routine is a rendition of PHAT, I used it in the past and had great success. I will use it for the duration of my cut 12-15 weeks.

Thanks. Nice, that mix of strength and hypertrophy always does well for people.

I was starting to worry about you Bob. I thought maybe you ate your self to death over thanksgiving or something lol.

Whats a Cuban rotation? You always have some interesting warmup exercises. The tennis/lacrosse ball was GOLDEN information.

Haha actually I got really sick after thanksgiving, and i was pretty week. Then last week I took an intensive improv comedy class all last week so i didn't have time to lift.

this is a cuban rotation.

it's something a lot of baseball players use.

[audieswu]

Then last week I took an intensive improv comedy class all last week so i didn't have time to lift.

IN4 Bob Improv comedy vids

[BobisMighty]

IN4 Bob Improv comedy vids

Lol there is at least one that I know of, but I don't think it's online.

[BobisMighty]

12/6/12

Deadlift

Warmup:
Foam roller
Pigeon Stretch
Bodyweight Squats Facing A Wall
Static Hip Stretch
Hip Raises
Glute Activatiob

Workout:
Hurdle Jumps
BWx6x4

Deadlift:
275x5x10

Front Squat
135x5 155x5 175x5 185x5 195x5

Kettlebell Swings
24kgx12 30kgx2 32kgx2x12

RKC Planks
4x20 seconds
RKC Plank is like a regular plank except you tense every muscle in your body while you do it. Pavel reccomends it.

[BobisMighty]

12/7/12

Overhead Press

Warmup:
Foam Roller
Trunk Circles
Pigeon Stretch
Soft tissue work with lacrosse ball
Cuban Rotation

Workout:
Medicine Ball Wall Ball Throw
15x3x5
Threw a medicine ball as high as I could from chest level.

Overhead Press
45x5 100x4x10 100x13

Standing Dumbbell Overhead Press
45x10 45x9 45x2x7

Back tri-set
1A Pullups BWx12 BWx9 BWx7
1B Hammer Grip Pullups BWx2x2 BWx1
1C Seated Cable Row 120x12 125x12 125x14

Dumbbell Shrug and Dip Superset
2A Dumbbell Shrugs 100x15 100x2x12
2B Dips BWx3x12

Kettlebell Renegade Rows
16kgx5 20kgx5 24kgx5 28kgx5 32kgx4 all reps are each arm.
Just seeing how heavy I could go. i could really feel these in my abs.

Single Arm Kettlebell Clean
24kgx3 each arm
this one was hard, as the goal was to hold the kettlebell upside down in the catch position, but my wrist wasn't strong enough to hold it there.

Single Arm Kettlebell Swing
32kgx5 each arm

Treadmill
19 minutes
alternated 1 minute walk 1 minute fast run for the first 10 minutes, then changed it to 30s sprint 1 minute walk for the last 9. Speed for sprints was around 6 minute mile mark.

[toad1]

Treadmill[/B]
19 minutes
alternated 1 minute walk 1 minute fast run for the first 10 minutes, then changed it to 30s sprint 1 minute walk for the last 9. Speed for sprints was around 6 minute mile mark.

This sounds familiar lol. i hope you found it as boring and easy as i did, if i do it again i think ill aim for a set distance in a min like 100-150m for 20mins.

I like all the KB work, wish my gym had more than a 20kg KB. i can use DBs for swings, but standing overhead work is frowned upon in the DB section of my gym and i'm looking forward to reading up on the RKC stuff.

[BobisMighty]

This sounds familiar lol. i hope you found it as boring and easy as i did, if i do it again i think ill aim for a set distance in a min like 100-150m for 20mins.

I like all the KB work, wish my gym had more than a 20kg KB. i can use DBs for swings, but standing overhead work is frowned upon in the DB section of my gym and i'm looking forward to reading up on the RKC stuff.

yeah the treadmill stuff was boring. i really only did it because i was waiting for someone to pick me up from the gym, as i let my sister borrow my car, and the treadmill was right by the window in the front of the building haha.

yeah i'm really enjoing the KB stuff. I'm lucky that my gym has KB's up to 70lbs. Weird that they don't like standing overhead work with the DB's though.

[BobisMighty]

12/10/12

Bench Day
I was going to squat today, but I went to a Burmese Boxing class, and suffice to say my right leg is sore all over. I've been taking an MMA class on every off day.

Warmup:
Trunk Rotations
Pigeon Stretch
Squat to Stand
Kettle bell Halos
Kettle bell Front Raises
YTLW Raises
Cuban Rotation

Workout:
Medicine Ball Chest Pass while laying on your back
10lbsx8x1
Been reading about how to program your throws in your workouts, so I'm going to taper these down week to week. 10,8,6, deload, then back up.

Bench Press
145x5 165x5 185x3x10
I did the first 2 warmup sets with a 3sec up 3 sec down tempo and I really felt it. It pre-exhausted the crap out of my chest and arms remind me to never do that again for a warm-up set.

Pendlay Rows
135x4x10 135x15
Going to slowly up the weight on these.

Dips
BWx19 BWx12 BWx10
Going to do 1 day of body weight and 1 day of weighted from now on.

T-Bar Rotations
45x3x10
Have to figure out a better way to do these, as it aggravates my left knee for some reason.

Tabata Conditioning (20sec on 10sec off)
Burpee to pullup
4 times.
Couldn't get more than that

Climbing Rope trainer
8 times

Machine Shrugs
205x3x10
I did the 3 sec up 3 sec down method on this. Worked well as I don't really feel a good contraction at heavier weights, but light weight don't really do much. Will try this with dumbbells and see if my grip holds up.

[grace_ou]

Get a job you bumm... So what's up wit that?

Workouts lookin good.

[da2ricky]

Hows the MMA training going, Bob? Are you going to hop in the octagon soon?!?!

[BobisMighty]

Get a job you bumm... So what's up wit that?

Workouts lookin good.

My old job laid off most of their contract workers arund october. I was one of the last ones to be let go.

Hows the MMA training going, Bob? Are you going to hop in the octagon soon?!?!

Haha I dont know. Im not sure Im aggressive enough. Im more of a defensive fighter. MMA is going well though. Really working on atrikes and footwork right now.

[BobisMighty]

12/11/12

Squat day

Warmup:
Trunk circles
Pigeon Stretch
Hip thrusts
foam roller
overhead squat with pvc pipe
kettlebell squat
banded side steps
TKE with bands
kettlebell swings
box jumps 3x3

Workout:
Squat
45x5 185x5 205x5 225x3x10

Clean pulls from the floor
205x6x3

GHR
BWx20 BWx2x15

RKC Planks
2 sets of 1 minute
Each minute i alternated 10 seconds of tensing 10 seconds off

[BobisMighty]

12/13/12

Trapbar Deadlift Day
I went to this other gym to "train" some of the other guys on my rugby team and I have them use the trap bar. It was a good experience since it reinforced the form i need to use on lowerbody movements.

Warmup:
Trunk Circles
Pigeon Pose
Bodyweight Good Mornings 1x10
Bodyweight squat with hands overhead 2x10
Kettlebell squat 2x10
short band side steps 2x10
TKE with bands 2x10
Ketllebell swings with 12kg 1x10

This is from Chad Smith's Juggernaut 2.0 squat/deadlift warmup

Workout:
Depth Jumps from 12" box
26.5"x1 28"x1 29.5"x1 31"x1 33.5"x1 35"x1 36.5"x1 38"x1 39.5"x1 41"xfail 43.5"x1*
I put an asterix because even though I landed the jump, my hands touched the top of the box as i landed so i don't know if i helped myself or not.

Trapbar Deadlift
230x5 265x5 280x2x10 280x15

Front Squats
135x3x10

Kettlebell Swing
24kgx10 Single Handed 24kgx10 hand

RKC Planks
2 sets of 1 minute
alternating 10sec of full tension 10sec off

Double Kettlebell Swing
12kgx10 16gx10
Kettlebells at this gym did not go very high so i decided to try double kettlebell swings. Not bad. It's a wide stance, closer to a wide stance squat.

Training my friends today really showed me how important getting the hip hinge movement down correct is.

[da2ricky]

Good stuff bob, I wasn't sure what clean pulls where so I youtube'd it and found this:



the first comment made me lol

[BobisMighty]

Good stuff bob, I wasn't sure what clean pulls where so I youtube'd it and found this:



the first comment made me lol

Lol great comment. I'm a big fan of girls that lift.

[BobisMighty]

12/14/12

Overhead Press Day

Warmup:
Foam Roller
Trunk Rotations
Kettlebell Halos
Kettlebell Front Raises
Kettlebell Pullovers
Facepull with Bands
Scapular Retraction with Bands
Cuban Rotation

Workout:
OHP
90x5 105x5 110x2x10 110x11

Weighted Mixed Grip Chinups
45x4x5 45x4 BWx4

Weighted Dips
45x10 45x7 45x5 BWx10

Tricep Rope Pulldowns
20x20
Did these because my right elbow felt funny

Superset
1A Single Arm Standing Dumbbell Overhead Press 30x2x12 30x11(this set I did 3sec up 3sec down) Each hand
1B Trunk Rotation with Bands 3x10 each side
The trunk rotation with bands can be seen in this video at the 3:41 mark

Also I got the idea from the single arm OHP from this article:
http://www.ergo-log.com/train-your-c...exercises.html
Works your core harder while still working the OHP.

Shrug Machine
255x3x15
Did these 3sec up 3 sec down. Really felt it in my traps.

Conditioning
Tabata Rounds (20sec on 10sec off)
Rope Trainer 4 minutes
14lb Medicine Ball Slams 4 minutes
The medicine ball slams really killed me.

[BobisMighty]

12/17/12

Squat Day

Warmup:
Trunk Circles
Pigeon pose
Circuit:
1A Bodyweight Squat 2x10
1B Kettlebell Squats 2x10
1C Short Band Side Steps 2x10
1D TKE with Band 2x10
Kettlebell swing 20kgx1x10

Workout:
Box Jump
44"x3x1
Failed the 4th jump so stopped there

Squat
165x5 205x3 230x1 250x13

Box Stepups
BWx3x10

Good Mornings
135x12 155x12 185x10

Kettlebell Swing Breathing Ladder
20kg Worked my way up to 10 than back to 1

[da2ricky]

strong squats! Still waiting for some of your standup comedy videos

[BobisMighty]

strong squats! Still waiting for some of your standup comedy videos

Lol if I get any good I'll post, but doubtful.

[BobisMighty]

12/18/12

Bench Press

Warmup:
Soft Tissue Work
Static Pec Stretch
Shoulder Stretch
Kettlebell Halo
Kettlebell Front Raises
Cuban Rotation
Rear Delt Raises

Workout:
Plyo Pushups
Bwx3x3

Bench Press
135x5 160x3 185x1 200x12
200 felt pretty heavy the entire time, but I managed to make it to 12.

Dumbbell Rows
100x5x10 each arm
These were rough. My left side was stronger, but my grip was weaker

Dips
BWx20 BWx2x15

Pullups
BWx8 BWx5
I stopped because I really felt like I had no pulling strength. Rows must have gassed me out.

Machine Shrugs
255x15 255x2x12
I did the 3 sec up and 3 sec down scheme.

Conditioning:
Tabata Medicine Ball Slams
8 rounds at 20 sec on 10 sec off

VT Climbing Rope Trainer
10 sets of 4 hand over hand pulls with 15 secs rest

[audieswu]

Strong lifts bro! I love that Tabata conditioning drill that you do in the end! Sweat city.

[BobisMighty]

Strong lifts bro! I love that Tabata conditioning drill that you do in the end! Sweat city.

yeah it really wipes me out man. it's a good way to keep my lungs in shape until i really start my pre-season workout in January.

[audieswu]

yeah it really wipes me out man. it's a good way to keep my lungs in shape until i really start my pre-season workout in January.

That I do agree bro. I remember after my first season I got injured but kept with the conditioning since that's all I can do. By the time we went on our first practice for the following year I was in good shape and wasn't getting winded easily.

[BobisMighty]

That I do agree bro. I remember after my first season I got injured but kept with the conditioning since that's all I can do. By the time we went on our first practice for the following year I was in good shape and wasn't getting winded easily.

Yeah thats what I want to keep with. We're actually going to rent and indoor facility on Saturdays from January through February to start team conditioning early. we want to go to D2 nationals really bad haha.

[BobisMighty]

Another great article on what you're looking for in a warmup.
http://www.jtsstrength.com/articles/...collar-warmup/

Here's the gist:

I utilize 6 different aspects during the warmup:

Self-Myofascial Release (Foam Roller, Peanut, Lacrosse/Baseball)

Mini-Band Work (Glute Activation, some Shoulder work dependent upon Team)

Core Work / Mobility (Cueing up our Breathing Patterns, and opening up some problem areas)

Dynamic Movements (Start lengthening the muscles, priming the body)

Skill / Technical Prep Work (Work on some technical aspects of jumping, sprints, COD)

CNS Stimulator (Get the brain and body connected and firing! And the Heart Rate rising!)

[BobisMighty]

12/19/12

MMA

Did a lot of punch kick combinations for about an hour. It really took a lot of out of me. Abs and shins are sore.

[BobisMighty]

http://rugbyamerica.net/2012/12/20/n...r-2015-launch/

So they're aiming to start a North American professional rugby league that plays in the spring. They're aiming for 2015 to start. I think I got time haha.

[BobisMighty]

12/20/12

Deadlift Day

Warmup:
Foam Roller
Trunk Circles
Bodyweight Good Mornings
Psoas rolling with small medicine ball

Hip Distraction Hamstring Stretches

Circuit
1A Overhead Squat BWx2x10
1B Kettlebell Squat 24kgx2x10
1C Short Band Sidesteps 2x10
1D TKE with Band 2x10
Kettlebell Swing 24kgx10

Workout:
Long Jump
6x1
10 sec rest between each jump. Emphasis on soft landing

Deadlift
225x5 250x3 295x1 315x10 315x1(this was done after a brief rest pause)

Walking Lunges with Kettlebells
28kgx8 28kgx2x10
Weight is each hand, reps are each leg

GHR
BWx20 BWx15 BWx16

Kettlebell Swing Breathing Ladder
32kg
Worked my way up to 10 then back down.

Passive Hamstring stretch for 2:00 minutes

My lowerback was insanely sore despite all my stretching

[da2ricky]

That circuit looks awesome man, love me some circuits

[BobisMighty]

That circuit looks awesome man, love me some circuits

Yeah it's great because it warms you up while prepping your for a lowerbody workout.