BobisMighty's Rugby Training Log

[BobisMighty]

1/11/13

Deadlift and Overhead Press

Warmup:
Foam Roller
Soft Tissue Work With Lacrosse Ball
Wall Pec Stretch
Static Hamstring Stretch
Static Hip Stretch
Short Band Sidesteps
TKE with Bands
KB Halos
KB Front Raises
Band Pullaparts
Facepull with bands

Workout:
Box Jumps with 40lb vest
31.5"x4x2

Deadlift
225x5 255x3 315x2 320x1 340x1 365x8+365x1
I rested about 10 seconds after the set of 8. I was supposed to do 360 but I upped it.

Medicine Ball Throw
20lbsx4x2

Overhead Press
45x5 95x5 105x3 125x2 130x1 140x1 150x6
Got the 7th rep halfway up and racked it.

Mountain Climber Planks
3x15 each side

Conditioning:
Split Jumps
10x6 every half minute

25yd Shuttle Runs
10x1 every 25 seconds
Half way through them a guy kept bugging me about why I was doing them. If you have to ask why a guy is doing some kind of running, I don't really know what to tell you.

Rugby conditioning drill with 40lb bag
Tabata Intervals (20s on 10s off)
5 minutes (or 10 rounds)
I did these the way Haskell does them in the video. That is to say, I did not throw the bag, I cleaned and pressed it. This was way harder.

[scott_donald]

so you really did 9 reps with the 365!!!

dam the bag thing didnt sound fun at the end...

[flanker34]

Seriously impressive blog bobismighty,

Do you play 7s for the US? I read a few pages but not all.

[BobisMighty]

so you really did 9 reps with the 365!!!

dam the bag thing didnt sound fun at the end...

Yeah, but I did let go of the bar for 10 seconds after the set of 8, so I don't count it as a continous set.

Seriously impressive blog bobismighty,

Do you play 7s for the US? I read a few pages but not all.

Thanks man. Nah I just play Senior Men's Club Divison 2 level both 15's and 7's. I've been to a regional combine for a select side 7's team, but have never been picked. I'll be going again this summer though.

[da2ricky]

365x8! good stuff brotha, when does rugby season start?

[flanker34]

Good luck with that OP, the highest I've ever reached was provincal.

[BenT]

nice training dude! that bag finisher sounds intense!

[audieswu]

BEAST MODE! Weighted Box jumps + deadlifts and OHP! Nice work Bob.

[BobisMighty]

BEAST MODE! Weighted Box jumps + deadlifts and OHP! Nice work Bob.

Thanks man! The jumps were rough, but I haven't busted my ass yet.

nice training dude! that bag finisher sounds intense!

Thanks Ben! Yeah it's rough. I don't know if you saw the video of what it looks like. Here it is:


I only do that first drill since most my teammates have wussed out on the gym this winter.

Good luck with that OP, the highest I've ever reached was provincal.

Thanks! I know I'm starting to get a little old to realistically make these kind of squads, but if I'm not trying my best, I should just stay home.

365x8! good stuff brotha, when does rugby season start?

Thanks man! We start indoor training next saturday, then outdoor practices in february, weather permitting, and first game is in march.

[BobisMighty]

Wish I didn't see this video at 9:45pm on a Sunday night. It made me want to go out and hit something, anything!

[BobisMighty]

1/14/13

Bench and Squat Day

Warmup:
Foam Roller
Soft Tissue work with lacrosse ball
Static Hamstring Stretch
Static Hip Stretch
Wall Pec stretch
Bodyweight squats
Monster Walk
TKE with bands


Workout:
Medicine Ball Throw
8lbsx6x3

Bench Press
185x5x8
Felt fine until the last set. I probably could have pushed for 2 more reps at the end, but didn't want to push it.

Box Jump
33"x6x3

Squat
45x8 235x4x8 235x10
First few sets felt hard, but the last 2 sets felt real easy

Planks
1 set 70 seconds
1 set 60 seconds

Conditioning:
KB Jumps
32kgx10x4 20 seconds rest between sets

Wall Ball with 20lb Medicine Ball
10x4 20 seconds rest
I do these like the grappler punches, I initiate with the hips and at full extension throw the ball up.

Medicine Ball Slams
20lbx10x4 20 seconds rest

[da2ricky]

[B]1/14/13



Bench Press
185x5x8
Felt fine until the last set. I probably could have pushed for 2 more reps at the end, but didn't want to push it.

is your shoulder acting up again?

[BobisMighty]

is your shoulder acting up again?

It hurts more when I'm not working out when I do. Benching was fine though. I did a bunch of rehab stuff later on in the evening at my girlfriend's house to work on it,

[scott_donald]

solid stuff...

the box jumps probably took something from your first sets of squats...

[BobisMighty]

solid stuff...

the box jumps probably took something from your first sets of squats...

Yeah you are probably right.

[BobisMighty]

1/17/13

Back
Wasnt able to go to the gym at all wednesday so only did my back today

Warmup:
Soft tissue work with lacrosse ball
Wall pec stretch
Shoulder rehab

Workout:
Superset
1A Pullups 45lbsx10(PR) 45lbsx2x5 45lbsx3
1B Chinups BWx4 BWx2x5 BWx4

Bodyweight Rows
BWx3x10

Couldnt do much else since im doing deadlifts and overhead press tomorrow

[da2ricky]

strong ass pullups brotha!!!!!! congrats on that PR.

[BobisMighty]

strong ass pullups brotha!!!!!! congrats on that PR.

Thanks man! I was surprised and happy when I got it. My lats are crazy sore today as a result.

[BobisMighty]

1/18/12

Deadlift and Overhead Press Day

Warmup:
Soft Tissue work with lacrosse ball
static hip stretch
wall pec stretch
static hamstring stretch
bodyweight squats
short band sidesteps
tke with bands

Workout:
Weighted Box Jumps (40lb Vest)
30"x6x3

Deadlift
315x5x8
I was supposed to do 295 but upped it. It felt easy the whole time until the last set.

Medicine Ball Throw
8lbsx6x3

Overhead Press
120x4x8 120x9
Felt pretty good the whole set

Dips
90lbsx1
This time I tried hanging a 90lbs dumbell off of a weighted dip belt and only managed 1, and it was a struggle, so I guess when I used the chains around my neck, I was leaning forward a lot and was cheating with my chest. It also helped decompress my lower back, which now feels a lot better.

Dips Superset
1A Weighted dips 90lbsx4 90lbsx2x5
1B Bodyweight dips BWx3x5
I hung the chains so that the chains were completely off the ground at the top.

Machine Shrugs
275x3x12
3 seconds up, 3 seconds down

Mountain Climber Planks
3x12

I didn't do conditioning today as tomorrow is our first indoor conditioning session with the rugby team, so I wanted to be fresh.

[grace_ou]

Nice box jumps. 40 lb vest on those ain't no joke.

[audieswu]

I agree beast mode on the weighted box jumps those are tough.

I still need to get a lacrosse ball for soft tissue work.

[BobisMighty]

Nice box jumps. 40 lb vest on those ain't no joke.

Thanks! Ive been working on them for awhile. Hoping it carries over and makes me more explosive.

I agree beast mode on the weighted box jumps those are tough.

I still need to get a lacrosse ball for soft tissue work.

Thanks man! The lacrosse ball really helps

[BobisMighty]

1/21/13

Bench and Squat

Warmup:
Soft tissue work with lacrosse ball
Static hip stretch
Wall pec stretch
Bodyweight Squats with short band around knees
Short Band sidesteps
Band pullaparts
TKE with bands
Facepulls with bands

Workout:
Medicine Ball Throw
16lbsx5x3

Bench Press
135x5 185x3 225x3 245x3 205x3x8

Box Jump
38"x5x3

Squat
135x5 225x3 315x3 265x3x8

I did 5 dead hang pullups between the sets of every exercise coming up, including conditioning.

Planks
1 set 80 seconds
1 set 60 seconds

Conditioning
Split Jumps
10x5 20 seconds rest

Medicine Ball Slams
20lbsx10x5 20 seconds rest

Rope Climb Trainer
10 sets of 5 hand over hand pulls 20 seconds rest

I decided to work up to heavy sets before my prescribed sets, as per Chad Smith's article on how to do heavy sets in the Juggernaut Method 2.0.

http://www.jtsstrength.com/articles/...ernaut-method/
General idea is to workout up to something around 80-90% of your current training max on your 2nd week of each wave.

[da2ricky]

intense session bob. I've seen a few people running the Juggernaut Method, it looks great.

[BobisMighty]

intense session bob. I've seen a few people running the Juggernaut Method, it looks great.

I'm definitely a fan, although mentally, staying with sub max weights starts to bother you after a while. But I wasn't really prepared for how worn out i would be after working up to heavy triples today haha. I was damn near gassed on the last set of bench and squat.

[da2ricky]

I'm definitely a fan, although mentally, staying with sub max weights starts to bother you after a while. But I wasn't really prepared for how worn out i would be after working up to heavy triples today haha. I was damn near gassed on the last set of bench and squat.

I can imagine, it looks mentally and physically tough. I haven't found too much information on the routine since its not free??? I'm assuming its a strength based routine, right?

[scott_donald]

looking good bob...

[BobisMighty]

I can imagine, it looks mentally and physically tough. I haven't found too much information on the routine since its not free??? I'm assuming its a strength based routine, right?

It is initially, mainly because you start off with such a high volume and then taper down. the way i have it set now, i alternate between lower weight high volume, and higher weight low volume.

looking good bob...

Thanks Scott!

[BobisMighty]

1/23/13

Accessory and Back Day

Warmup:
Foam Roller
Soft tissue work with lacrosse ball
Bodyweight Squat
Overhead squat with pvc pipe
Sidesteps with Short Bands
TKE with Bands
Band Pullaparts

Workout:
Superset
1A Front Squat 135x5 185x3x5
1B Good Morning 135x5 185x3x5

Back Tri-set
2A Weighted Pullups 45lbsx6 45lbsx4 45lbsx2x3
2B Chinups BWx2x5 BWx4 BWx3
2C Bodyweight Rows BWx4x10
Maybe I should have done this first. Upperback felt tired. Although hitting the first weighted pullups at 6 is still better than I have done previously, albeit last week I got a clean set of 10. I also drank a lot last night at the Devils vs Fliers game haha.

Tricep Tri-set
3A Triangle Pushups BWx25
3B Tricep Pulldowns with Medium Long Band 1x10
3C Tricep Pullowns with Light Long Band 1x15
Just one set. My elbows have been hurting me all week, so I did these to try to alleviate the pain. It helped.

Plate Stack Planks
3 sets of 2x10 plate stacks for each side



Conditioning:
Reactive Box Jumps
26"x10x5 20 seconds rest
Did these where everytime I landed, I jumped right back up. Were much harder than my standard box jumps.

20yd Star Drill
10x1 20 seconds rest
Wasn't so much of a star, just place a bunch of cones randomly 5yards apart, to practice more change of direction running. Was much harder than my standard shuttle runs.

Grappler Punches
70lbsx10x5 20 seconds rest for first 5 10 seconds rest for last 5
I shortened the rest because someone wanted the Landmine, but also so that I could really push myself.

[scott_donald]

solid session there... your back must have been dying after the first superset....