BobisMighty's Rugby Training Log

[BobisMighty]

Just passed my personal training exam through NCCPT.

[scott_donald]

Just passed my personal training exam through NCCPT.

boom... congrats...

[BobisMighty]

3/11/13

Incline Bench and Squat

Warmup:
Glute rollout with medicine ball
Hip opener with long band
Foam Roller
Soft Tissue work with lacrosse ball
Walking Spiderman Stretch
Static Hip Stretch
Cradle Walk
Cuban Rotation
Band Pullaparts
Shoulder Dislocations
Trap 3 Raises

Workout:
Incline Bench
45x5 135x2x5 185x3 205x3 215x2x3
215 was heavy but I was able to get it done.

Wide Grip Incline Bench
135x15

Box Jumps
30"x5x3

Squat
45x5 135x5 225x5 275x3 295x3 315x2x3
Didn't really feel heavy. Was an effort to make sure my butt didn't shoot up to fast though.

Front Squat
135x15
Real easy

Plank with plate transfer (2.5lb plates)
3x15 each side

Conditioning:
Double Outside Kettlebell Swing
44lbx10x5 15 seconds rest
I had a 44lb kettebell in each hand

Medicine Ball Slam
20lbx10x5 15 seconds rest

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

boom... congrats...

Thanks! Now to get a job.

[scott_donald]

what you mean with the squats??? only think i can think is if you parallel squat and are leaning too far forward...

[BobisMighty]

what you mean with the squats??? only think i can think is if you parallel squat and are leaning too far forward...

I squat full ROM, meaning ass to ankles, but when i come up, sometimes my hips have a habbit of trying to shoot up befote the rest of me, which ive been working on correcting.

[scott_donald]

I squat full ROM, meaning ass to ankles, but when i come up, sometimes my hips have a habbit of trying to shoot up befote the rest of me, which ive been working on correcting.

hmmm still hard to picture... push the hips forward from the bottom - should stop that...

[audieswu]

Just passed my personal training exam through NCCPT.

Congrats Bob!!

Awesome training day too bro.

Now go get a job lol

[BobisMighty]

hmmm still hard to picture... push the hips forward from the bottom - should stop that...

Yeah, that's basically what I try to do. I squeeze my glutes and push them forward, but I think it's from concentrating too hard on full body tension throughout the squat.

Congrats Bob!!

Awesome training day too bro.

Now go get a job lol

thanks man haha. i have to wait till i get the official approval, which should come this thursday, and then i can tell gyms i'm certified.

[foyt20]

Yeah, that's basically what I try to do. I squeeze my glutes and push them forward, but I think it's from concentrating too hard on full body tension throughout the squat.

thanks man haha. i have to wait till i get the official approval, which should come this thursday, and then i can tell gyms i'm certified.

Hey havent been on in a while. How does your schedule look this spring?

[BobisMighty]

Hey havent been on in a while. How does your schedule look this spring?

Hey Foyt. It really depends on playoffs. We play Rockaway on April 20th, then we'll see how it goes after that. We're playing the Four Leafs tourney next Saturday. What about you guys?

[audieswu]

Yeah, that's basically what I try to do. I squeeze my glutes and push them forward, but I think it's from concentrating too hard on full body tension throughout the squat.

thanks man haha. i have to wait till i get the official approval, which should come this thursday, and then i can tell gyms i'm certified.

NCCPT is the best accreditation?

Because I'm looking into acquiring a certs too down the road man.

[BobisMighty]

NCCPT is the best accreditation?

Because I'm looking into acquiring a certs too down the road man.

I actually got the NCCPT because it was a LivingSocial deal and it's accepted by a lot of gyms in my area. I really got it just to get my foot in the door in the world of personal training, and to possibly look for a job doing it while I'm looking for another technical writing/proofreading position.

But NCCPT is NCCA accredited. It also borrows heavily from ISSA, ACE, and NSCA. I mean there were a lot of study materials and videos to watch and study with, covering professionalism, Exercise Application, Exercise Physiology, Health Assessments, Kinesiology, and Nutrition. But I would like to get a NSCA CSCS (Certified Strength and Conditioning Specialists) certification down the road, which would run close to $500. But for the price I paid for the NCCPT certification deal, it was great. I paid $148 for access to their website, study guide, videos, one exam voucher and 2 retake vouchers. A lot of the information I studied will absolutely have a carry over, so in my opinion it's not a waste of a cert.

[da2ricky]

congrats on the cert dude, thats awesome.

[BobisMighty]

3/13/13

Trap Bar Deadlift and Overhead Press

Warmup:
Glute Roll out
Foam Roller
Soft Tissue Workout
Band Pullaparts
Shoulder Dislocations

Workout:
Trap Bar Deadlift
45x5 135x5 225x5 315x3 365x3 405x2x3 225x15
405 was real easy.

Overhead Press
45x5 95x5 115x5 135x3 150x3 160x3 160x1
Couldn't get more than 1 the second time

Behind The Neck Snatch Grip press
95x10

Mountain Climber Planks
3x15

Kneeling Foam Roller Ab Rollouts
1x8
These are starting to get easier

Conditioning:
Reactive Box Jumps
24"x10x5 15 second rest

Kettlebell Snatches
44lbs10x5 15 seconds rest

Wall Ball
20lbsx10x5 15 seconds rest

Rope Climb Trainer (Hammer Curl pulls)
10x5 hand over hand pulls 10 seconds rest
Just threw these in, but the hammer curl pulls aren't very tiring or fast

congrats on the cert dude, thats awesome.

Thanks man! I have to wait for the official ok before I can start applying for jobs, but pretty happy.

[audieswu]

I actually got the NCCPT because it was a LivingSocial deal and it's accepted by a lot of gyms in my area. I really got it just to get my foot in the door in the world of personal training, and to possibly look for a job doing it while I'm looking for another technical writing/proofreading position.

But NCCPT is NCCA accredited. It also borrows heavily from ISSA, ACE, and NSCA. I mean there were a lot of study materials and videos to watch and study with, covering professionalism, Exercise Application, Exercise Physiology, Health Assessments, Kinesiology, and Nutrition. But I would like to get a NSCA CSCS (Certified Strength and Conditioning Specialists) certification down the road, which would run close to $500. But for the price I paid for the NCCPT certification deal, it was great. I paid $148 for access to their website, study guide, videos, one exam voucher and 2 retake vouchers. A lot of the information I studied will absolutely have a carry over, so in my opinion it's not a waste of a cert.

Thanks for the info bro!

I'm the same way, there is a huge niche in my area for me to do personal training on the side and perhaps start my own studio here. So a cert will be something I want to have in the future.

So which certification is more "accredited" meaning someone ask what cert I have they will be like. Notbad.jpg

NCCPT with CSCS?

[scott_donald]

some strong pulling there... looking good with the 405...

i know the feeling today with the fail on OH press...

[da2ricky]

some strong pulling there... looking good with the 405...

i know the feeling today with the fail on OH press...

do you have a log?


Behind The Neck Snatch Grip press - how deep do you go with these? Looks like something I might try if my shoulder will agree

[BobisMighty]

Thanks for the info bro!

I'm the same way, there is a huge niche in my area for me to do personal training on the side and perhaps start my own studio here. So a cert will be something I want to have in the future.

So which certification is more "accredited" meaning someone ask what cert I have they will be like. Notbad.jpg

NCCPT with CSCS?

The CSCS is through NSCA, I would say that is more impressive. You have to have bachelor's degree to get that. Or you could go with their standard personal training ceritification NSCA-CPT which is cheaper. There's also NASM which is the National Academy of Sports Medicine. NASM and NSCA seem to get the most respect amongst athletic trainers.

NASM right now has a free 14 day trial of their web course.
http://shop.nasm.org/p-8249-14-day-t...ourse-web.aspx
They also have payment plans which eases the burdens. I have a bunch of training manuals and study guides I've "acquired" on the web if you'd want me to send them to you.

some strong pulling there... looking good with the 405...

i know the feeling today with the fail on OH press...

Thanks! I think now that I've sort of fixed my issues with squatting form, my lowerback is responding better to pulling. Yeah I i was kinda upset, but then again it was a stretch to go for another set of 160, which felt heavy to begin with

do you have a log?


Behind The Neck Snatch Grip press - how deep do you go with these? Looks like something I might try if my shoulder will agree

Scott has a great log (ok, calm down perverts).
http://forum.bodybuilding.com/showthread.php?t=1669931

The BTN Snatch presses I go all the way down. Those I would be careful with, as they can make your shoulder feel funky if it's not a good day. They are supposed to be really good at strengthening the shoulder girdle as a whole though. I would start with the bar to get used to it.

[BobisMighty]

3/15/13

Accessory Lifts and Back Workout

Warmup:
Soft Tissue Work with Lacrosse Ball
Bodyweight Squats
Walking Spiderman
Cradle Walk
Band Pullaparts
Shoulder dislocations

Workout:
Pullups
BWx3x10 BWx5

Dumbbell Rows
85lbsx4x10
Each side

Good Mornings
225x3x10
I was surprised these went so easy, although last set was tough.

Kettlebell Snatch
53x5 62x5 70x5
This was each hand. 70lbs was not hard, but it was for my left hand for some reason

Double Outside Kettlebell Swings
62lbsx2x19
Weight is each hand

Arm Hover Plank
3x10
Each side
Just did a standard plank and reach out one arm to the side slowly, then brought it back in. it was rough.

Side Plank
1x30 seconds each side

Worked out with my girlfriend for the first time. She did pullups and rows with me, then I showed her how to do good mornings and romanians, but she ended up just running in the movie room while I finished my workout.

[scott_donald]

lots of planking...

good mornings - o style is a lift i always mean to add in but never seems to fit... but i do like them...

[BobisMighty]

lots of planking...

good mornings - o style is a lift i always mean to add in but never seems to fit... but i do like them...

I feel like I benefit more from planks than other ab work. Especially in terms of second rowing. The good mornings really strengthen my lower back. I feel they help me fight the tendency to fall forward in the squat.

[BobisMighty]

3/18/13

Incline Bench and Squat

Warmup:
Thoracic mobility exercise

Foam Roller
Walking Spiderman
Static Hip Stretch
Soft Tissue Work with Lacrosse Ball
Band Pullaparts
Shoulder Dislocations

Workout:
Incline Bench
45x5 95x5 135x5 185x3 205x2 225x2x2 235x1

Wide Grip Incline Bench
135x15

Box Jumps
38"x4x2

Squats
45x5 135x5 225x5 275x3 315x2 325x2 335x1 340x1
I think I could have gone higher, but my friend said my form was getting worse, so I stopped

Overhead Press with Kettlebells attached to bar with bands
67x10 83x3x10

My friend wanted to do these so I threw them in. They were fun, felt good for my shoulders.

Plank with lateral reach
3x10

Conditioning:
Medicine Ball Slams
20lbsx10x6 15 seconds rest

Lateral Box Hops

24"x10x6 each side 15 seconds rest

Rope Climb Trainer
10x6 hand over hand pulls 10 seconds rest

[scott_donald]

you certainly do some very random exercises...

nice woe ont he heavy incline...

and the the squats...

[BobisMighty]

you certainly do some very random exercises...

nice woe ont he heavy incline...

and the the squats...

Thanks! Yeah haha. I like to try new stuff.

[BobisMighty]

3/20/13

Overhead Press and Trap Bar Deadlift

Warmup:
4 minutes on stationary bike (sprint 5s medium pace 55s)
Walking Spiderman
Static Hip Stretch
High Kicks
Cradle Walks
Carioca
Soft Tissue work with Lacrosse Ball
Band Pullaparts
Shoulder Dislocation with band
Facepull with Bands

Workout:
Overhead press
45x5 95x5 115x5 135x3 155x2 165x1 175x1 180xfail
Got 180 up to my forehead then failed.

BTN Snatch Grip Press
95x15

Trap Bar Deadlift
45x5 225x5 315x5 365x3 405x2 425x1 455xfail
I got 455 up a few inches and failed. I should have worked my way up. 425 went up fast. 435 was definitely doable, and 445 could have been a grinder.

Snatch Grip Deadlift
225x10

Renegade Rows with Kettlebells
44lbsx3x10
Each side

Conditioning:
Weighted Jump Squats
36lbsx10x6 15 seconds rest in between
I had an 18lbs kettlebell in each hand.

Tabata Bodyweight Squats
6 rounds of 20s 10s off. 100 squats in 3 minutes.

Seated Dumbbell "Power Cleans" with press

30lbsx10x6 15 seconds rest
weight is each hand

[da2ricky]

Awesome workout Bob. Those seated db cleans look good, I've never seen this before. How did you like them?

[BobisMighty]

Awesome workout Bob. Those seated db cleans look good, I've never seen this before. How did you like them?

They're ok, i just thought i'd throw them in for something different. but i don't think it's good for anything other than tiring yourself out. doubt i could get anything really accomplished with them. i'd be better off doing regular power cleans, but my wrist is still hurting.

[scott_donald]

solid session... how cloase was the 81kg on the oh press???

great pulling from the floor...

[audieswu]

Digging the trap bar deads Bob. Used to do those myself when I first started DL'ing.

[BobisMighty]

solid session... how cloase was the 81kg on the oh press???

great pulling from the floor...

I got it up to my forehead but lost speed. going to switch up all my exercises next month for variety, see if that helps.

Digging the trap bar deads Bob. Used to do those myself when I first started DL'ing.

thanks Audie! I thought it would be a good variation to start with. Probably better for me to do in-season, since our first game is this saturday.