BobisMighty's Rugby Training Log

[audieswu]

Solid training Bob. How are you still liking those Eleiko knee sleeves?

I ended up getting the SBD's, they're good. I like some of the rebound I get from it.

[scott_donald]

for what you got in it was decent...

cleans, pullups and front squats today...

[BobisMighty]

Solid training Bob. How are you still liking those Eleiko knee sleeves?

I ended up getting the SBD's, they're good. I like some of the rebound I get from it.

The Eleiko sleeves were great, but the stitching ripped on one of them, so i have to get that stitched. yeah i read that sbds are basically the same thing.

for what you got in it was decent...

cleans, pullups and front squats today...

yeah it was very barebones. nice solid workout you had though.

[BobisMighty]

6/17/14

Tuesday

Power Snatches and Power Cleans

Warmup:
Limber 11
Russian baby maker
Barbell Warmup

Workout:
Power Snatch
45lb x 5
135lb x 2 x 3
155lb x 3 x 1

Power Clean
155lb x 1 + 1 Press
225lb x 1
225lb x 3 x 2
245lb x fail caught it awkwardly
245lb x 1
205lb x 2

The bars have next to no spin. It's awful. Might not be worth actually doing the full or power variations for the time being until they get a better bar. Might have to settle for pulls.

[BobisMighty]

6/18/14

Squats, Overhead Press

Warmup:
Russian Baby Maker
Rocking Frog Stretch
YTLW Raises
static lat stretching
shrugs

Workout:
Squats
135lb x 6 front squat
225lb x 5 Front squat
315lb x 6
320lb x 6
325lb x 6

Overhead Press
45lb x 6
125lb x 2 x 6
130lb x 6
130lb x 4

Pullups and Triangle Pushups superset
1A Pullups BWx12 BWx10 BWx8+1+1
1B Triangle pushups BWx3x10

[BobisMighty]

6/19/14
Thursday

Conditioning
Warmup:
Limber 11
Facepulls


Workout:
Battling Ropes
Tabata Intervals
4 minutes

Prowler Pushes
10 sets of 7 yard pushes
135lbs 20 seconds rest between sets.

Medicine Ball Slams
16lbs
Tabata Intervals
4 minutes


6/21/14
Squats, OHP, Deadlift

Warmup:
Foam Rolling
Russian Baby Maker Stretch
Rocking Frog Stretch
Barbell Warmup
Squat Snatch Press

Workout:
Squat
45lb x 5
225lb x 4
315lb x 4
326lb x 4
337lb x 4
348lb x 4
359lb x 1
370lb x 1
381lb x 1 (PR)
392lb x 1 (PR)
405lb x fail
failed 405 coming out of the hole. Lost tightness, fell forward, so I bailed. I realize i look like a jack ass doing so.


Overhead Press
135lb x 3 x 4
146lb x 1
157lb x 1
168lb x 1
135lb x 5
94lb x 7 Klokov Press

Deadlift
140kg x 5
145kg x 5
150kg x 5
155kg x 5
180kg x 2 + 160kg x 3
The 5th set was supposed to be 160, but after I loaded it i realized i forgot to take the other plates off. So I did 2 sets, then stripped off and finished the set. I was pleased.

[audieswu]

Damn stay safe Bob!

Session overall all is solid as heck doe. And congrats on the PR's man!

[scott_donald]

that was close... wold hate to have been your knee tendons when going forward!!!

[BobisMighty]

Damn stay safe Bob!

Session overall all is solid as heck doe. And congrats on the PR's man!

yeah haha. i haven't had to dump a squat in forever.

that was close... wold hate to have been your knee tendons when going forward!!!

yeah that would have been rough.

[BobisMighty]

6/23/14
Monday

Warmup:
Russian Baby Maker
Rocking Frog Stretch
Bodyweight Squats

Workout:
Squats:
45lb x 5 Front Squat
135lb x 5 Front Squat
225lb x 5 Front Squat
295lb x 2 x 8
305lb x 8

Overhead Press
45lb x 5
115lb x 2 x 8
125lb x 8

Dumbbell Overhead Press
45lb x 10

Snatch Pull
135lb x 5
185lb x 3
185lb x 2 x 4
Focused on really getting it as high as I could with the first pull.

Pendlay Rows
185lb x 5 x 5

RKC Planks
3 sets of 1 minute
RKC Planks is a plank where you focus on trying to squeeze your elbows and feet together, 10 seconds on 10 seconds off. it really tightens the hell out of your core.

[BobisMighty]

6/26/14

Squats and Overhead Press

Warmup:
Dynamic Stretching
Russian Baby Maker Stretch
Bodyweight Squats

Workout:
Squats
45lb x 5
135lb x 5 Front Squat
225lb x 5 Front Squat
325lb x 2 x 6
330lb x 6

Overhead press
45lb x 6
95lb x
115lb x
130lb x 2 x 6
130lb x 4

Pullups
BW x 3 x 10

[scott_donald]

a nice wee week then at the gym...

hows rugby??? you must be starting the games now???

[BobisMighty]

a nice wee week then at the gym...

hows rugby??? you must be starting the games now???

Thanks. Yeah the weights are starting to go up a bit.
We've had practices but no games yet. A lot of guys are getting married this summer, so people are coming to practice but guys can't commit to games. I haven't been able to make it out to any as I've been performing some improv comedy a bit this summer.

[BobisMighty]

6/28/14

Squats, Overhead Press, Deadlift

Warmup:
Russian Baby maker
Dynamic Stretching
Bodyweight Squats

Workout:
Squats
20kg x 10
70kg x 6
110kg x 5
150kg x 2 x 4
155kg x 4
260kg x 1
165kg x 1
130kg x 2 x 2

Overhead Press
45lb x 10
135lb x 3 x 4
146lb x 3
135lb x 3

Deadlift
155kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x 1
All of these went up easy except for 185kg.

Ok, I'm off next week as I will be in Europe! I'm leaving tonight! I'll be in Belgium for a day, Then London for a day, York for a day, Edinburugh for two days, then Dublin for two days. A gift to myself as I've never crossed the Atlantic!

[scott_donald]

haha the flight is boring as...

assuming that was 160 rather than 260 on the squat!!!

[BobisMighty]

haha the flight is boring as...

assuming that was 160 rather than 260 on the squat!!!

Haha yes, 160kg. Not quite there yet.
Yeah the flight was a bit awful. But Edinburgh was amazing! Favorite city by far.

[scott_donald]

Haha yes, 160kg. Not quite there yet.
Yeah the flight was a bit awful. But Edinburgh was amazing! Favorite city by far.

what did you do there???

i love edinburgh... sorry didn't get down to say hello...

[BobisMighty]

what did you do there???

i love edinburgh... sorry didn't get down to say hello...

That's alright. I actually drove from London, to York, to Edinburgh. After that, I understand why someone wouldn't want to drive.

In Edinburgh we did the Royal Mile, then on to Edinburgh Castle. We climbed Arthur's seat. We actually saw the Queen twice! She had some kind of garden party there. We did a ghost tour to the South Vaults and Greyfriars Cemetery. We also did that Escape Edinburgh challenge and got the fastest time in the puzzle room! We stayed in an apartment that was a few blocks away from the Heliots Rugby Club, I don't know if you're familiar with them. Great city, definitely want to go again.

[BobisMighty]

Monday
7/7/14

Squats, Overhead Press, Pullups

Warmup:
Dynamic Stretching

Workout:
Squats
20kg x 20
60kg x 10
120kg x 8
130kg x 3 x 8
These were brutal. I kept it to 1 minute rest times and the last set was painful. I don't think the week off did me any favors.

Overhead Press
20kg x 10
30kg x 8
50kg x 2 x 8
50kg x 4 + 2 + 2
Had to do 10 second rest pauses the the last two doubles.

Pullups
BW x 2 x 10
BW x 6 + 2 + 2
Some more rest pauses.

[scott_donald]

That's alright. I actually drove from London, to York, to Edinburgh. After that, I understand why someone wouldn't want to drive.

In Edinburgh we did the Royal Mile, then on to Edinburgh Castle. We climbed Arthur's seat. We actually saw the Queen twice! She had some kind of garden party there. We did a ghost tour to the South Vaults and Greyfriars Cemetery. We also did that Escape Edinburgh challenge and got the fastest time in the puzzle room! We stayed in an apartment that was a few blocks away from the Heliots Rugby Club, I don't know if you're familiar with them. Great city, definitely want to go again.

so down he hil...

heriots were he perm champs this year...

sounds a great weekend...

haha lots of good squats today... i need some volume in me too...

[BobisMighty]

so down he hil...

heriots were he perm champs this year...

sounds a great weekend...

haha lots of good squats today... i need some volume in me too...

Yes, I'm very jealous of the quality of fields you guys have. They are few and far between here.

[BobisMighty]

6/8/14
Tuesday

Cardio

Did the Adidas MiCoach assessment workout again just to see what my pacing was like. It's a 12 minute long gradual build up from walking, to 4/10 effort, slowly to 9/10 effort the entire time. After the workout I alternated sprints and jobs for the next couple of minutes until I made it back to my house.

6/9/14
Wednesday

Warmup:
Dynamic Stretching
Foam Rolling

Workout:
Squats
20kg x 20
60kg x 10
70kg x 8
120kg x 6
130kg x 6
135kg x 6
oof, legs were sore. Worked out in the morning as opposed to afternoon, so legs were not exactly primed.

Overhead Press
20kg x 10
30kg x 8
50kg x 6
55kg x 2 x 6

All I had time for today. Kept it to 1 minute rest periods again.

[BobisMighty]

Friday
7/11/14

Squats, Overhead Press, Deadlifts

Warmup:
Foam Roller
Dynamic Stretching
Russian Baby Maker Stretch
Barbell Warmup

Workout:
Squats
20kg x 10
60kg x 5
70kg x 5
90kg x 5
120kg x 4
140kg x 4
150kg x 4


Overhead Press
20kg x 10
60kg x 3 x 4
65kg x 4
70kg x 4
60kg x 4 wide grip

Deadlift
145kg x 5
150kg x 5
155kg x 5
160kg x 5
165kg x 5
all of these were easy

[BobisMighty]

Just realized i've been dating the last week wrong haha.
Monday
7/14/14

Squats, Overhead Press, Cleans

Warmup:
Foam Roller
Limber 11
Russian Baby Maker Stretch
Barbell Warmup

Workout:
Squat
50kg x 8 (front squat)
135lb x 8 (front squat) also switched from bumpers to standard plates.
225lb x 8
291lb x 3 x 8

Dumbbell Overhead Press
40lb x 8
50lb x 8
60lb x 5
55lb x 6
50lb x 3
Switched to these because the gym was so packed, I couldn't do OHP or bench press of any kind.

Clean and Jerk
70kg x 2+2
90kg x 1+1

Clean
100kg x 1
105kg x 1(power)
Stopped there. Going to up these a bit more later in the week.

[scott_donald]

Solid session there... What you thinking for cleans in the near future...

I am failing with mine...

[BobisMighty]

Solid session there... What you thinking for cleans in the near future...

I am failing with mine...

I want to add at least a couple heavy sets after squats now. I'm at a point where 100kg clean and jerk is always doable for me, so i want to start pushing that boundary.

What do you think is the issue? Mine is always dropping down fast enough to catch. My friend who is a coach says that I'm always catching in the power position, even in my full cleans, and that's even at 119kg.

Also sorry for the lack of updates, I've had a health issue that prevented me from really lifting for a while, but that should be sorted out soon and I should be back on it.

The Empire RFU GU that I play in is having select side tryouts this Sunday, and there will be some USA Rugby scouts there as well. The problem is I have a wedding this saturday, and I doubt my girlfriend and I will be in any shape to wake up. I'm planning on packing my bag and seeing if the lady will be willing to drop me off, and possibly pick me up. I doubt i'll do that well, but I need to kick off the pre-season some how. The only good news is since my squat is up and my weight is down, 215lbs currently with I think a realistic 405lb squat soon, I've been much faster the few times i've had a run.

[BobisMighty]

7/25/14
Friday
Squats, Overhead Press, Cleans

Warmup:
Foam Rolling
Russian Baby Maker Stretch
Dynamic Stretching

Workout:
Squat
20kg x 10
70kg x 8
120kg x 6
140kg x 4
150kg x 4
155kg x 3 (Rest Pause) 155kg x 1

Overhead Press
20kg x 10
60kg x 2 x 4
65kg x 3
65kg x 4

Clean Pull
110kg x 2 x 1
This showed I need to start being more diligent about cleans again. I pulled it high enough but my mechanics are off, I couldn't drop down to catch it.

Power Cleans
100kg x 3 x 1
Very little rest. I was tired, so I caught these all power, very high up too, near clavicle

Front Squat
100kg x 2


7/26/14
Deadlift, Dumbbell Bench, Pullups

Warmup:
Foam Rolling
Dynamic Stretching

Workout:
Deadlift
150kg x 2 x 3
155kg x 3
160kg x 3
165kg x 3
These all went up easy.

Dumbbell Bench Prss
50lb x 10
60lb x 8
70lb x 6
80lb x 4
90lb x 4
100lb x 2
Just wanted to run the rack and see where I was. I've neglected my horizontal pushing very much, so I need to add these back in. Maybe just a few sets after Overhead Press.

Pullups
BW x 12
BW x 9
BW x 6

Chinups
BW x 5

Edit:
Did not make the tryouts. Had way too much fun at the wedding and just woke up late. I wouldn't have been able to do my best anyway.

[BobisMighty]

7/28/14

Squats, Overhead Press, Clean and Jerk

Warmup:
Foam rolling
Dynamic stretching
russian baby maker stretch
wall slides

Workout:
Box Jumps
36" or 42" x 3 x 5
Wasn't sure about the box. It was a new one that was quite a bit higher, about my hip height.

Squats
20kg x 10
70kg x 5 Front Squat
120kg x 5
135kg x 3 x 8

Overhead Press (Started these with a full clean to start)
20kg x 10
50kg x 8
55kg x 2 x 8

Clean and Jerk
70kg x 2 + 2
80kg x 2 + 2
100kg x 1 + 1 (power clean catch at 100kg)

Conditioning:
Three rounds of ground to overhead, 60kg, AMRAP in 60 seconds, 3 minutes rest between sets
1st set: 10 reps
2nd set: 10 reps
3rd set: 11 reps
After the third set i realized I could probably have pushed myself harder, but 15s practice does start tomorrow.

[BobisMighty]

7/29/14

First 15's Rugby Practice. Lots of sprint drills, passing drills, and ended with scrums and set plays. Happy to say I was first in the forwards in fitness.

7/30/14
Deadlifts, Bench Press

Warmup:
Foam Rolling
Russian Baby Maker
Dynamic Stretching

Deadlift
160kg x 5 x 1
I was pretty damn sore and tired, so I did deadlifts as they were programmed rather than going up.

Bench Press
135lb x 10
185lb x 8
205lb x 3
I was spent. Too many pushups yesterday in practice. Also was running out of time this morning. Probably going to transition to alternating workouts to transition into in-season template.

[BobisMighty]

8/2/14
Saturday

Squats and Bench

Warmup:
Foam Rolling
Limber 11
Russian Baby Maker Stretch

Workout:
Squats
45lb x 6
135lb x 5
189lb x 5
225lb x 5
235lb x 5
275lb x 5
315lb x 5
225lb x 3 Front Squat + 1 Pause Back Squat

Bench Press
95lb x 5
135lb x 2 x 5
155lb x 5
175lb x 5
205lb x 6
135lb x 10 Close Grip Bench
All benching was pause bench

Pullups
BW x 15
BW x 6

8/4/14
Deadlifts and Overhead Press

Warmup:
Foam Rolling
Limber 11
Russian Baby Maker Stretch

Workout:
Deadlift
120kg x 5
152.2kg x 5
155kg x 2 x 5
160kg x 5

Overhead Press
started every rep with a power clean
60kg x 5 x 5
Superset with
Pullups
BW x 5 x 5