BobisMighty's Rugby Training Log

[da2ricky]

Sick back day! Those plate stack planks look pretty cool, I'll have to try this when the gym is slow one day.

[BobisMighty]

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

Yeah it's pretty sore, especially my lowerback.

Sick back day! Those plate stack planks look pretty cool, I'll have to try this when the gym is slow one day.

Yeah they were rough. It's one of those things you feel the entire time you're doing it, but once you stop, you're fine. I'm wondering if I'll feel it tomorrow.

[BobisMighty]

1/24/12

MMA Training

Warmups:
Bodyweight Squats
Static Pec Stretch
Pigeon Pose
Cossack Stretch

Training:
1 hour of grappling.

This was brutal. I grappled with 3 different guys. I haven't really done too much rolling, but I'm glad to see that my conditioning drills have carried over. I felt bad though, since I have a solid 30-50lbs on everyone I grappled with, but I stopped feeling bad when I got submitted a few times haha.

[scott_donald]

haha... must have been fun for a change... i suck at wrestling...

[BobisMighty]

haha... must have been fun for a change... i suck at wrestling...

I'm not the greatest, but I know a few submissions. I tend to just muscle my way out of things. It's fun though, and is definitely a great way to get conditioning in without realizing it.

[BobisMighty]

1/25/13

Deadlift and Overhead Press

Warmup:
Soft tissue work with lacrosse ball
Static Hip Stretch
Cossack Stretch
Wall pec stretch
Bodyweight squats
short band sidesteps
tke with bands
band pullaparts
lateral raises

Workout:
Weighted Box Jump (40lb vest)
32"x5x3

Deadlift
225x3 315x3 405x3 325x3x8
Felt pretty strong

Medicine Ball Throw
16lbsxx3

Overhead Press
135x3 145x3 150x3 145x3x8

Renegade Rows
18lbsx3x10 (each arm)

I did some battling rope work at the gym for a few minutes but stopped. The rope kept getting crap all over the gym, so I pretty much can't use it there. I wasn't supposed to do any conditioning work anyway, since tomorrow is indoor rugby training.

[BobisMighty]

1/28/13

Bench and Squat

Warmup:
Foam Roller
Soft tissue work with a lacrosse ball
Static Hip Stretch
Wall Pec Stretch
Static Hamstring Stretch
Bodyweight Squats
Short Band Sidesteps
TKE with band
Band Pullaparts
Dumbbell Lateral Raises
Cuban Rotation

Workout:
Medicine Ball Throw
20lbsx4x2

Bench Press
45x5 145x5 170x3 200x2 215x1 230x8
Disappointing. I wanted 10.

Box Jump
40"x4x2
I want to reset my numbers, as it's become more of a flexibility test than a power test.

Squat:
45x5 185x5 220x3 255x2 275x1 290x8
Wanted 10 here as well.

Mountain Climber Planks
3x15 each side

Conditioning:
Kettlebell Jumps
28kgx10x6 20 seconds rest in between

Wall Ball (20lb Medicine Ball)
10x 20 seconds rest

Medicine Ball Slams
20lbx10x 20 seconds rest

Found an error in the calculations of my excel spreadsheet. Was supposed to top out at 225 on bench and 285 on squat, so I'm not as disappointed with my numbers.

[scott_donald]

haha thats why i hate these percentage programs - rather than for a smolov or something along those lines 4 week burst...

[audieswu]

Still solid #'s here Bob.

[BobisMighty]

haha thats why i hate these percentage programs - rather than for a smolov or something along those lines 4 week burst...

Yeah I'm more lucky that the numbers weren't wildly off. but i kept wondering why it said my projected maxes were so low.

Still solid #'s here Bob.

Thanks Audie!

[BobisMighty]

1/30/13

Back and Accessory Lifts Day

Warmup:
Soft Tissue work with Lacrosse Ball
Walking Spiderman Stretch
Static Hamstring Stretch
Static Hip Stretch
Cradle Walks
Wall Pec stretch
Band Pullaparts
Lateral Raise

Workout:
Back Superset
1A Weighted Pullups 45lbsx7 45lbsx3x5
1B Chinups BWx3x5 BWx2
Could have gotten more than 7 weighted, but wanted to make sure i hit sets of 5 on the later sets. will increase to 8 next week.
Had to stop at 2 on my last set of chinups, my elbow is killing me.

Pullups
BWx7

Bodyweight Rows with TRX straps
BWx3x10

Band Pulldowns with light long band
1x40
Did these to try to get rid of the pain in my elbow

Romanian Deadlift
135x10 225x6 315x4 315x5
Grip was a factor, since I don't have straps. I did use chalk.

Front squat
135x6 185x6 205x5 225x5

Plank Plate stacking with 5lbs plates
2x10 stacks each side
1x10 stacks each side (rest pause) 1x10 stacks each side
5lbs was too heavy.

Conditioning:
24" Box Jumps
10x6 20 seconds rest

Rope Climb Trainer
10x6 hand over hand pulls 20 seconds rest for first 5, 10 seconds rest for last 5

Rowing Machine
30s on 30s rest
4 minutes
Whole gym was packed, couldn't really do anything else.

Plyo Pushups
2x5 each side
Just tried these to see how it would feel. Might throw these in next time.

[scott_donald]

great session... whats up with the elbow???

anything over 100kg i use straps - rather move more weight than be limited by grip!!!

[BobisMighty]

great session... whats up with the elbow???

anything over 100kg i use straps - rather move more weight than be limited by grip!!!

Not really sure, it just started bugging me this week. Might be over use from all the pressing and pulling.

yah I need to get a pair of straps.

[BobisMighty]

1/31/12

MMA + Wrestling

Workout: 1 hour of MMA. Started off shadow boxing, then moved onto shooting technique, then worked on takedowns, then did some work on taking down a guy whose back is against the fence, then did some grappling.

1 Hour of wrestling. Started off with jogging, calisthenics, tumbling, also standing rows with bands. Worked on a move called the mouse trap, worked on high crotch takedowns (yes yes, I know how it sounds), worked on ankle picking, then wrestled for three 5 minute rounds. Ended with 50 pushups, 50 crunches, 50 squats. Wrestling whooped my butt.

[scott_donald]

dam that sounds hard work!!!

how was the elbow with all that...

[BobisMighty]

dam that sounds hard work!!!

how was the elbow with all that...

The elbow actually was fine with all that, it didn't bother me too much. Might have been the adrenaline though, as it was killing me afterward.

I looked up this video last night though, and it made a huge difference



I'm going to wrap it up for today's session, then ice it, and see how it feels next week.

[audieswu]

Killer training lately Bob lifting, mma and rugby geez son!

Thanks for the video upload as you are already aware of my left elbow issue.
Also wish you recover soon from you elbow issue.

[BobisMighty]

Killer training lately Bob lifting, mma and rugby geez son!

Thanks for the video upload as you are already aware of my left elbow issue.
Also wish you recover soon from you elbow issue.

Thanks Audie! I need a deload week like woah. Yeah I'm glad I found the video. Wish I'd found it sooner.

[da2ricky]

My elbow started to flair up a few weeks ago, decided to do a no-lifting deload and all is well now. Hope it heals up quick! The MMA training sounds like a blast, unfortunately there are no gyms nearby so I'll have to live vicariously through your log lol.

[BobisMighty]

2/1/13

Deadlift and Overhead Press

Warmup:
Foam Rolling
Soft tissue work with lacrosse ball
Psoas release with short band
Walking Spiderman Stretch
Cradle Walk
Static Hip Stretch
Band Pullaparts
Dumbbell lateral raises
Recumbent bike for 8:00 minutes (5s sprint, 55s medium pace)

Workout:
Weighted Box Jump (holding a 26lb kettlebell in each hand)
24"x4x2
I decided to hold kettlebells in each hand and jump on a shorter box because of a video Chad Smith posted. I want to eliminate momentum generated from swinging my arms, I also wanted to land with my legs extended, and not have to focus on bringing my legs back up to catch myself.


Deadlift
225x5 275x3 315x2 340x1 360x3
Busted. I really wanted 8 or 10, but my lowerback has been killing me since last night's grappling and wrestling session.

Overhead Press
95x5 110x3 130x2 140x1 150x5 135x3
Kind of bummed, I wanted 8.

Renegade Rows with 26lb kettlebells
3x10

Stationary Bike
7:30s (sprint 5s then medium pace for 55)
I set it for 2 miles, so the last minute was 5s sprint, 25s medium pace.

I got the idea for the 5s sprint and 55s medium pace from this article on Suppversity
http://suppversity.blogspot.com/2012...quest-for.html
Specifically the section
"2 series of 5s sprint cycling (8-13x) with 55s of active rest increase force production and rids subjects of "useless" type IIb fibers (Linossier. 1993) -- The 10 students (8 men, 2 women; age 22y; VO2max = 51.2ml/kg/min, everything below 55 is still considered ) in the Linossier study performed 4 HIIT only workouts consisting of 5s all-out sprints on a cycle ergometer interspersed by 55s of active rest cycling at a heart rate of 130-140bpm per week. The number of sprints in each of the two sessions on a single training day (15 min of rest between) were increased from 8 to 13 sprints over the 7-week study period. The main results were improvements in both peak performances +25% and in the 30-s total work +16%."

sub 10 minute cycling seems like a good warmup.

[BobisMighty]

My elbow started to flair up a few weeks ago, decided to do a no-lifting deload and all is well now. Hope it heals up quick! The MMA training sounds like a blast, unfortunately there are no gyms nearby so I'll have to live vicariously through your log lol.

Yeah I might need to do that if my elbow and lowerback are still feeling crappy. but knowing me, i can't do a real deload, so maybe i'll do an all cardio and mma deload, which by definition makes no sense.

[da2ricky]

Yeah I might need to do that if my elbow and lowerback are still feeling crappy. but knowing me, i can't do a real deload, so maybe i'll do an all cardio and mma deload, which by definition makes no sense.

I did cardio during my deload, just no lifting.

[BobisMighty]

Was going to try to go to free hot yoga today, but the place was packed. Going to have to start showing up earlier to get in now a days. Good news is there is a second place me that offers it.

In the meantime, I found this active psoas stretch that really helped alleviate my lower back pain. Well, some of it in any case.

http://www.dailymotion.com/video/x8s...t#.UQ6tNFcYGWc

I also found Dara Torres's resistance stretch DVD. If you haven't heard of it, it's the system of stretching she accredited with helping her qualify for the olympics in 2008 at the age 0f 41. She won the silver in the 50meter free style, only losing by 0.01 seconds. Might start working on this again. I used to do it a few years ago but sort of forgot about it. Might need it again in my old age.

[BobisMighty]

2/4/13

Bench and Squat

I was going to deload this week, but I felt really good today. My back felt good, elbow felt good, so i thought i should go for it. Especially after the amount of food I ate during the Super Bowl.


Warmup:
10 minutes on the recumbent bike (5s sprint 55s medium pace)
Walking Spiderman Stretch
Cradle Walks
Glute Kick Backs
Active Hip Flexor Stretch

Static Hamstring Stretch
Band Pullaparts
Facepulls with band
Dumbbell Raises
External Rotations
Wrist Curls

Workout:
Bench Press
45x5 210x6x3 210x8
Strong. Elbow felt good.

Box Jump
26"x3 28"x5x3
I kept stacking these floor pads on on top of the box, so it may have been a lot higher than 28". In the end there were about 5 of these mats on top. I also did not not have to bend my knees very much to catch myself on the box.

Squat
45x5 265x6x3 265x5
Squats felt good. Finally felt a good stance

Bird Dogs
3x15 each side, no rest between sets


Conditioning:
Kettlebell Jumps
62lbsx10x4 15 seconds between sets

Medicine Ball Slams
20lbsx10x4 15 seconds between sets

Rope Climb Trainer
10 sets of 4 hand over hand pulls 10 seconds between sets

I did not rest between each of those exercises, as I was running late for a train.

[scott_donald]

Glad you went with how you are feeling and reaped the benefits from it...

[BobisMighty]

Glad you went with how you are feeling and reaped the benefits from it...

Yeah me too. It always seems like I do well on days i'm not planning on lifting.

[toad1]

stuff is looking awesome dude, ill need to have proper read over all it.

looks like i missed out on alot of vids.

it's good your still running TJM i got bored of it. i missed the heavy stuff

[audieswu]

Thanks for the stretching vids again Bob. I will rewatch them tonight prior to my leg day and perform in the gym

[BobisMighty]

stuff is looking awesome dude, ill need to have proper read over all it.

looks like i missed out on alot of vids.

it's good your still running TJM i got bored of it. i missed the heavy stuff

Thanks man. Yeah I like it. I switched up the waves for this one though, i'm doing 10's, 5's, 8's, 3's. I also started following this article on how to get more heavy work into TJM
http://www.jtsstrength.com/articles/...ernaut-method/

Thanks for the stretching vids again Bob. I will rewatch them tonight prior to my leg day and perform in the gym

No prob Audie! They've been helping me a lot. I have this lingering rightness in my lower back that i've been trying to correct, so i'm trying everything. i've been stretching every damn thing i can think of, glutes, hip flexors, hamstrings, quads, calves, you name it. it gets better, but never goes away.

[BobisMighty]

Also this video has helped me with my squat greatly. It's helped me stop overemphasizing the arch in my back, and just concentrate on keeping my back straight