BobisMighty's Rugby Training Log

[BobisMighty]

Foam Rolling
Dynamic Stretching

Deadlift
45x10 225x5 275x5 325x5 345x5 365x5 325x14
I decided to rep out 1.5x my bodyweight (216lbs) just to see how many I can do. I got the idea from a promo in the supp section.

Box Jumps
4x5

Good Mornings
155x5x10

Front Squats
155x10

Leg Raises
20,17,16,15

Stretching


edit: i know my back started to round towards the end. it's a flexibility issue. this is the first time i've seen a video of myself deadlifting, so i know what i need to work on.

[BobisMighty]

Lowerbody Stretches
Burpees
1,2,3,4,5,6,7
I decided to join my friend in the 100 burpee challenge. He is on day 8 so I decided to catch up all in one day.
YTWL Raises
5lbs 12 reps each

Military Press
45x10 75x5 95x5 110x5 120x5 125x6

I tried to pushpress my bodyweight (215). I loaded up the bar, unracked it, and realize there is no way. Not yet at least.

Seated Dumbbell Overhead Press
40x3x10 42.5x2x10
Supersetted with
Chinups
5x5

I normally superset chinups with military press. I didn't realize I had forgotten to do this until I was done, so I supersetted it with the dumbbell press.

Lat Pulldowns
130x10 140x10 150x10 160x10 170x10

Dumbbell Lateral Raises
Palms facing forward
22.5x3x10
Palms facing down
22.5x2x10

Rope Facepulls
100x3x20 110x20

Burpees
8

Stretching

[BobisMighty]

Dynamic Stretching
YTLW Raises(no weight)

Squat
45x10 165x5 205x5 250x5 265x5 280x5 215x19
I tried to see how many times I could squat my body weight afterwards. I think I could have squeezed out some more, but ah well.

Standing Long Jump
4x5

Wide Stance Box Squat
165x10x5
Doing 10 sets of 5 again. I feel more explosive with this set rep scheme.

GHR
5x10
The first set I had the machine set wrong, so I was actually using more of my bodyweight than normal. it made the last 4 sets feel like a breeze.

Ab workouts
I did various ab machines here, as I was trying to switch it up. I felt all of them in my lowerback more than in my abs. I did about 3 different machines at 15 reps each.
Settled on swiss ball crunches (lean back to get stretch in abs, then crunch)
15, 6lbsx15

Deep Stretching

Video of squat

[audieswu]

Hell yeah Bob! Atta boy. Doin work here son. Man that's what I'm talking about. Busting ass in the off season. I'll hit you with the reps on these for sure tomorrow.

[mm55]

in after audie, great work in here.

[BobisMighty]

Hell yeah Bob! Atta boy. Doin work here son. Man that's what I'm talking about. Busting ass in the off season. I'll hit you with the reps on these for sure tomorrow.

in after audie, great work in here.

thanks guys. Yeah I mean at first I was only repping out my bodyweight for the SuperTest promo, but now i've been reading that ending your high weight low rep set with one long set with about 60% 1rm helps increase muscle growth.
http://ergo-log.com/longset.html
I think i'm going to keep doing this.

[BobisMighty]

Dynamic Stretching
10 burpees
YTWL raises
5x12 each

Barbell Bench
45x10 135x5 145x5 180x5 190x5 205x5 215x7
I tried to see how much I could bench my own bodyweight. Turns out only 7 times week chest is week. I blame my shoulders and my bum hand.
Supersetted with
Inverted Rows
5x5

Close Grip Bench Press
135x5x10

Chest Supported T-Bar Row (plate weight only)
90x5x10

Behind the neck shoulder press
65x5x10

I had to rush this workout. I had to pick up my baby sisters and take them to my father's house

Video of my benching

My ass stayed on the bench the whole time. It may not look like it, but I have a big ass. Refer to my deadlift video for proof. I also didn't bounce the bar off my chest. The bar touched just below my chest.

[moose45]

Diggin the vids, great log. Don't feel bad about the 7x of bench of your bodyweight, you'll get it up in no time!!!

[BobisMighty]

Diggin the vids, great log. Don't feel bad about the 7x of bench of your bodyweight, you'll get it up in no time!!!

thanks man! i think i'm going to start recording my week 3 95% 1rm lifts and posting them.

[BobisMighty]

Dynamic Stretching
11 Burpees

Deadlift
45x10 225x5 275x5 345x3 365x3 390x3 260x12
I deadlifted barefoot for the first time today. For some reason it just felt harder. I was feeling pretty tired, but I think I was thrown off by doing it barefoot for the first time. I also probably should have hit 315 before jumping right to 80% of my 1rm.

Seated Box jumps
2x5
Box Jumps
2x5
The seated box jumps were really rough for me for some reason, so I switched to regular box jumps. I figured it'd be better to hit regular box jumps then to bust my ass trying to do seated ones.

Good Mornings
175x5x10

Front Squat
175x10 165x4x10
175 was too much for me to do 5 sets of 10 with. So I lowered it.

Leg raises
20,20,15,15,15

Deep Stretching

Overall a decent workout. I was disappointed with my deadlifts though, considering I did 324x14 last week. I wanted to hit 390x5 but I just didn't feel it.

[BobisMighty]

Dynamic Stretching
12 Burpees
YTWL Raises
5lbsx12 each letter

Military Press
45x10 75x5 95x5 120x3 125x3 135x4 90x14

Plyometric Pushups
4x5

Seated Overhead Dumbbell Presses
42.5x5x10
Supersetted with
Twisting Chinups(handle twists from palm facing forward, to palm facing in)
5x5

Wide Parallel Grip Lat Pulldown
150x3x10 160x2x10

Dumbbell Lateral Raises (special dumbbells, There's pad that goes over your wrist on them, to make them easier for raises)
20x10 25x4x10

Facepulls
120x4x20

Russian Twists
10x3x15

Deep Stretching

[audieswu]

Strength is definitely climbing bro. Good job mang. I see that 390X3 DL. Good lift bro.

[BobisMighty]

Strength is definitely climbing bro. Good job mang. I see that 390X3 DL. Good lift bro.

Thanks! I'm hoping I'm not taxing myself too much. We'll see in week 3. My lowerbody can handle the punishment though. The true test is when I start all my sprint sessions.

[BobisMighty]

Dynamic Stretching
Hip Mobility circuit per below


Barbell Squat
45x10 165x5 205x5 265x3 285x3 300x3 205x14
Dissapointed with the 205x14, since I did 215x19 a couple weeks ago after maxing, but it could be my body adapting to the long sets and the plyos.

Depth Jump onto Box
4x5

Explosive Wide Stance Box Squat
165x10x5

GHR
5x10

Hip Abductor Machine
110x4x20
I have week Hip abductors, so I'll be throwing these in.

Myotactic Crunch
as described in this article
http://gizmodo.com/5709916/4+hour-body-+-six-minute-abs
10, 6x10 9.9x3x10
I really felt these when I did. No stress on my lowerback. I'll just up the weight and do these.

Deep Stretching

[BobisMighty]

Merry Christmas brahs!

Lowerbody Stretching
16 Burpees

YTWL raises
5lbsx12 each letter

Bench
45x10 135x5 145x5 190x3 205x3 215x6 145x14
Supersetted with
Inverted Rows
5x5
Bench felt strong today.

Bench alternating grips (Wide, Regular, Close, Wide, Close)
135x5x10

Chest Supported Barbell Rows
135x5x10

Lateral Raises
20x5x10
I felt like i had more control working with 20lbs instead of 25. I didn't feel the need to try to cheat as much.

Facepulls
120x4x20

Torture Twists (Lay flat, faceup on GHR machine. Twist to one side, hold for 5 seconds, twist to other side, hold for 5 seconds. That's one rep)
5,4,4

[BobisMighty]

I took much more time off than I wanted to, thanks to the blizzard. But i'm back on track.

Dynamic Stretching
Hip Mobility Circuit

Deadlift
45x10 235x5 282x5 325x5 365x3 415x3 260x14
415 felt easy. I thought I could do one more. But didn't want to push it. the 260x14 was harder than I thought it would be, but I'm betting I could have pushed out 6 more reps if I dug a little deeper. I wanted to save some for my assistance work though.

Box Jump
4x5

Good Mornings
165x5x10

Front Squats
165x5x10

Leg Raises
25,20,18,18

Deep Stretching

[BobisMighty]

Dynamic Stretching
10 Burpees
YTWL Raises
5lbx12 for each letter

Military Press
45x10 85x5 95x5 115x5 125x3 145x3 90x15
Supersetted with pulllups
5x5

Explosive Depth Pushups

4x5

Seated Dumbbell Presses
42.5x5x10

Assisted Pushups
5x10

Lateral Raises
20x5x10

Turkish Get Ups
30lbsx5 each side

much harder on my left side than my right, so i have imbalances to workout.

[BobisMighty]

I literally only had 15 minutes of time to lift, so I made the most of it. All the gyms in the area were closed, so by the time I got to one that was open, i paid $30 for 15 minutes of lifting.

Dynamic Stretching
10 burpess

Barbell Squat
45x10 135x10 185x5 225x5 275x3 315x5 335x3 345x1 205x10

Not bad for 15 minutes of lifting.

[audieswu]

I literally only had 15 minutes of time to lift, so I made the most of it. All the gyms in the area were closed, so by the time I got to one that was open, i paid $30 for 15 minutes of lifting.

Dynamic Stretching
10 burpess

Barbell Squat
45x10 135x10 185x5 225x5 275x3 315x5 335x3 345x1 205x10

Not bad for 15 minutes of lifting.

HELL YEAH! 15 mins. and you chose to do squats! You'll forever get my respect for that!

[BobisMighty]

HELL YEAH! 15 mins. and you chose to do squats! You'll forever get my respect for that!

haha thanks man. if you only have 15 minutes to lift, it better be either deads or squats or you might as well go home.

[BobisMighty]

Dynamic Stretching
15 Burpees

YTWL Raises
5lbsx12 for each letter

Barbell Bench
45x10 135x5 165x5 185x5 215x3 235x4 150x15
Supersetted with
Inverted Rows
5x5

15 Burpees

Flat Dumbbell Chest Presses(weight is each hand)
45x10 50x10 55x10 60x2x10

15 Burpees

Unilateral Row Machine(weight is each side)
120x3x10 135x2x10

15 Burpees

Parallel Cable Facepulls(weight is each hand)
45x5x10

15 Burpees

Torture Twists
5second holdx2x5 5second holdx3x3

6 burpees

i did so many burpees because i'm on day 26 of the burpee challenge and had to make up for missed burpees over the weekend.

[audieswu]

FFFFUUUUUU Burpees Daym Bob, that's alot of burpees man. And doing them in between exercises too. Awesome work here bro.

[BobisMighty]

FFFFUUUUUU Burpees Daym Bob, that's alot of burpees man. And doing them in between exercises too. Awesome work here bro.

thanks audie! yeah it is a lot haha. i actually liked doing them between sets though. the true test will be doing them on legs day though.

[audieswu]

thanks audie! yeah it is a lot haha. i actually liked doing them between sets though. the true test will be doing them on legs day though.

Oh daym, on leg day..Man that would suck lol

[BobisMighty]

Oh daym, on leg day..Man that would suck lol

yeah. i'll let you know next week how that goes.

[BobisMighty]

I was very tempted to max out today, as I felt really good. But seeing as how I will be adding sprint training to the mix, ramping up to the pre-season, I thought I should get a good deloading in before i really push myself.

Dynamic Stretching
13 Burpees
Hip Mobility Circuit

Sumo Deadlift
45x10 225x2x5 275x3x5

Box Jumps
4x5

Reverse Hyperextension
90x2x10 100x3x10

45 degree hyperextension
25x5x10

Turkish Getup
35x2x5

Kettlebell Swings
50x3x10

[BobisMighty]

Last week, I went to my PT and he told me no pressing exercises. So for bench and military press day, all i did was chinups, rows and facepulls. for squat day i just did bodyweight squats and lunges.

[BobisMighty]

Dynamic Stretching
15 Burpees
Hip Circuit

Deadlift
45x10 225x5 265x5 330x5 355x5 375x5 338x15
I tried my hand at the 1.5xbodyweight deadlift challenge. I weighed in at 225, 338.

Depth Jump
4x5

15 Burpees

Safety Squat Bar Box Squats(bar is 65lbs)
185x5 165x9x5
Decided it would be more beneficial for me to do the explosive squats on deadlift day, so i'm not just squatting endlessly on squat day. Plus it helps me get more explosive quad dominant work in. The safety squat bar does force me to stay more upright

15 Burpees

GHR
5x10

15 Burpees

Myotactic Crunch
16lbsx4x10
Supersetted with
Burpees
3x5 1x4

Deep Stretching

[BobisMighty]

This is for January 11, 2011

My ART guy said I shouldn’t do any pressing exercises until my PT is done, which should be at the end of this month. So it’s all back and iso work today.

Dynamic Stretching

15 Burpess

Chinups (Various grips): 5x5

Inverse Rows: 4x10

Rope Tricep Pulldowns: 80x10, 90x10, 100x3x10

Facepulls: 120x15, 130x12, 140x12, 150x2x10

Rowing Machine: 4 sets of 5 rounds of 30:30 seconds of rowing and rest.

[BobisMighty]

This is for January 13th, 2011

Dynamic Stretching
15 Burpees
Hip Mobility Circuit

Squat
45x10 175x5 205x5 255x5 275x5 290x5 205x10

Depth Jump
4x5

Band resisted GHR (light long band)
10x5

Good Mornings
155x5x10

Myyotactic Crunch
16lbsx4x10