BobisMighty's Rugby Training Log

[BobisMighty]

Did the bleep test twice yesterday. Before practice I got a 7.1 After about 2 hours of scrumming, rucking, mauls, and lineouts, i got a 5.1. Not too bad I think. Still need to get to 10. Retesting in september.

[jamalfudge]

What's the bleep test?

[scott_donald]

What's the bleep test?

torture...

[scott_donald]

Did the bleep test twice yesterday. Before practice I got a 7.1 After about 2 hours of scrumming, rucking, mauls, and lineouts, i got a 5.1. Not too bad I think. Still need to get to 10. Retesting in september.

i got 10.1 and came last i think of all the back rowers last time i did it...

i know when my friend Tane was in the Scotland sevens training team he was getting in the 13s...

[Jaywalking]

This is a great log with some great lifts in it!

Did your coach design your rubgy sessions? I'm trying to get into training for contact sports, but I'm unable to join the school football team (Parents) and I'm just trying to train at home/around the neighborhood. I'm looking around for good endurance/training training programs as well, do you have any suggestions?

[BobisMighty]

i got 10.1 and came last i think of all the back rowers last time i did it...

i know when my friend Tane was in the Scotland sevens training team he was getting in the 13s...

I got a 10 a few years ago when I tried out for a select 7s squad a while back. It's brutal. We had a few guys get in the 10's. One guy got into the 13s. Our backs captain got a 9.9, but he did it after practice rather than before.

This is a great log with some great lifts in it!

Did your coach design your rubgy sessions? I'm trying to get into training for contact sports, but I'm unable to join the school football team (Parents) and I'm just trying to train at home/around the neighborhood. I'm looking around for good endurance/training training programs as well, do you have any suggestions?

Thanks! No, as far as lifting we're left to our devices. I would say http://www.defrancostraining.com/art...rds-part3.html is a solid starter. Juggernaut method is also good. 5/3/1, any basic 5x5. Endurance training can be done seperately. Wendler recommends hill sprints for conditioning with 5/3/1. You can also do some complexes with barbells, dumbells, or kettlebells. Hell, burpess will up your conditioning.

[BobisMighty]

8/7/14
Thursday
Squat and Bench

Warmup:
Foam Rolling
Dynamic Stretching

Workout:
Squat
45lb x 5
135lb x 5
184lb x 5
225lb x 5
258lb x 3
291lb x 3
325lb x 3

Bench Press
105lb x 5
135lb x 2 x 5
165lb x 3
185lb x 3
215lb x 3
135lb x 10 close grip

8/11/14
Monday
AM: Squat, Snatch

Workout:
Squats
45lb x 5
145lb x 5
185lb x 5
225lb x 5
274lb x 5
315lb x 3
347lb x 2

Snatch
40kg x 2
50kg x 2 x 1
55kg x 2 x 1
60kg x 2 x 1
65kg x 3 x 1

PM:
Clean Pull + Hang Clean
70kg x 2+1
80kg x 2+1
90kg x 2+1
100kg x 2+1
105kg x 2+1

Push Press
70kg x 2
70kg x 3 x 5
Superset with
Pullups
BW x 2 x 10
BW x 7

[BobisMighty]

8/12/14
Tuesday
Rugby Practice

Touch Rugby
5 updowns to 5yd sprint to updowns, followed by 2x25 yd sprints
Full contact scrimmage
5 updowns to 5yd sprint to updowns, followed by 2x25 yd sprints


8/13/14
Snatch, Clean and Jerk, Front Squat

Warmup:
Banded hip stretches
Banded ankle stretch
Barbell Warmup

Workout:
Snatch Pull + Hang Snatch
50kg x 2+1
55kg x 2+1
55kg x 2+1
60kg x 2+1
65kg x 2+1

Clean and Jerk
100kg x 10 x 1
Oddly enough the last few singles had way better form than the initial ones.

Front Squats
100kg x 3
105kg x 3
110kg x 3

Pullup superset with Triangle Pushups
Pullups
BW x15
BW x10
Pushups
BW x 20
BW x 10

[BobisMighty]

8/15/14
Snatch, Clean Complex
Warmup:
Barbell Warmup

Workout:
Snatch
95lb x 2
115lb x 2
120.5lb x 2
126.5lb x 2
135lb x 2

Clean Pull + Hang Clean
245lb x 5 x 1+1

8/16/14
Saturday

Tabata This
Take the lowest number of reps for each exercise and add them up for your score

Sit-ups
4 Minutes Tabata interval - 11
Ring Rows
4 Minutes Tabata interval - 10
Pushups
4 Minutes Tabata interval - 4
Air Squat
4 Minutes Tabata interval - 15

Went to hard too fast on pushups.

Actually the ring rows fried my bicep tendons.

8/18/14
Snatch complex, Clean and Jerk, Squats

Warmup:
Dynamic Stretching
Barbell Warmup

Workout:
Snatch pull + Hang Snatch (hip)
95lb x 2+1
135lb x 2 x 2+1
140.5lb x 2 x 2+1
Was surprised about how easy the hang snatch from hip felt

Clean and Jerk
195lb x 5 x 2+2

Squat
232.5lb x 5
286lb x 5
320lb x 5

This actually screwed up my biceps tendons more. I can barely move my arms. Might skip any pulling tomorrow if it doesn't feel better.

[Tabris]

What's the bleep test?

20m timed shuttle run that gets progressively shorter. Starts off quite leisurely, ends up being horrendous. Most I've done was 12.5 from when I rowed. I doubt I'd get to 10 these days.

[BobisMighty]

8/20/14

Snatch, Hang Cleans, Front Squat

Warmup:
Barbell Warmup

Workout:
Snatch
135lb x 6 x 10
146lb x 2 x 10
146lb x 2 x 10 (power)
just couldn't drop down, but had no problem catching high.

Hang Clean from hip + Hang clean from below knee
146lb x 1+1
205lb x 2 x 1+1
216lb x 1+1
227lb x 1+1

Front Squat
227lb x 3
245lb x 3
256lb x 3

I literally walked around like a t-rex yesterday, my bicept tendons hurt so bad. I couldn't fully extend my arms. So I iced and took advil all day yesterday. today they felt slightly better. I tested them out in my warmup though and for some reason they felt fine while I was working out. Hopefully I'm not t-rexing it tomorrow.

[audieswu]

Hope your bicep recover/heal up soon Bob.
Every thought about doing some Oly lifting competition down the road?

[BobisMighty]

Hope your bicep recover/heal up soon Bob.
Every thought about doing some Oly lifting competition down the road?

Thanks Audie! I'd like to. This off-season I want to focus on it some more. Either that or some kind of cross fit type competition.

[audieswu]

Thanks Audie! I'd like to. This off-season I want to focus on it some more. Either that or some kind of cross fit type competition.

In the gym that I did my PL meet, the following day. They were hosting an Oly lifting meet. I would have stayed to watch it but the drive was 4.5 hours for me.

[BobisMighty]

In the gym that I did my PL meet, the following day. They were hosting an Oly lifting meet. I would have stayed to watch it but the drive was 4.5 hours for me.

Yeah I don't blame you for not staying haha. I want to go to one. My friend competes, he's a crossfit coach. He puts up nice numbers. He's actually a part of that Pro Grid League thing that started from crossfit.

[scott_donald]

why were the biceps like that... reminds me of all the joke pics you see for t rex's...

solid sesión and strong with the over 100kg from the hip...

[audieswu]

Did the bleep test twice yesterday. Before practice I got a 7.1 After about 2 hours of scrumming, rucking, mauls, and lineouts, i got a 5.1. Not too bad I think. Still need to get to 10. Retesting in september.

7.1 is really good man. Bleep test were hard for me too back in the day. I think I could only do 5.1 too and that's before practice after warm-ups.

Yeah I don't blame you for not staying haha. I want to go to one. My friend competes, he's a crossfit coach. He puts up nice numbers. He's actually a part of that Pro Grid League thing that started from crossfit.

It seems that's pretty common for crossfit coaches to compete in Oly lift meets. The one that coaches the CF gym was competing the next day in one.

[BobisMighty]

why were the biceps like that... reminds me of all the joke pics you see for t rex's...

solid sesión and strong with the over 100kg from the hip...

Thanks. Well I went with my gf to this crossfit gym by her apt, and we did this workout called Tabata this. 4 exercises, 4 minutes each. One of the exercises was ring rows and it basically killed my biceps more than my back. It felt fine, but I think after hitting snatches and cleans monday, it wasn't enough recovery time.
On the plus side she signed up there, so it'll be interesting to see her transformation.

7.1 is really good man. Bleep test were hard for me too back in the day. I think I could only do 5.1 too and that's before practice after warm-ups.

It seems that's pretty common for crossfit coaches to compete in Oly lift meets. The one that coaches the CF gym was competing the next day in one.

Yeah bleep tests suck haha. I'm kind of annoyed we'll be doing it again one month into the season. Yeah CF is doing so much for the Oly lifting community. So many people who get exposed to Oly lifts in CF end up trying to transition just to Oly lifting, or just focusing on those more.

[BobisMighty]

8/22/14

Hang Snatches, Clean and Jerks, Deadlifts, OHP

Warmup:
Barbell Wamrup

Workout:
Hang Snatch from hip plus Hang Snatch from below knee
115lb x 5 x 1+1

Clean and Jerk
205lb x 2 x 1
216lb x 2 x 1
221lb x 4 x 1
216lb x 2 x 1

Deadlift
155kg x 5 x 3

Overhead Press with Power Clean on first rep
60kg x 3 x 5

[audieswu]

Training looks strong Bob, how's the bicep feeling bro?

[da2ricky]

yo Bob! I thought you quit logging for some reason... turns out my fat fingers unsubbed on mobile sometime ago


.... so we crossfit now?

[BobisMighty]

Training looks strong Bob, how's the bicep feeling bro?

Thanks Audie! Biceps were fine as of last friday. Thank good ness haha. Actually the part of my bicep closer to my elbow looks a little thicker now haha.

yo Bob! I thought you quit logging for some reason... turns out my fat fingers unsubbed on mobile sometime ago


.... so we crossfit now?

I kind of did take a break for a while, when I started my new job. But then I tried to catch up haha. No crossfit just yet. Just focusing on oly lifting more. The GF is into crossfit now, but the place she's going to is really good. I met the owner, and she knows what she's doing. Plus the guy who is the oly lifting coach there is the Men's Master's National Weightlifting Champion so I might have to start going there hahaha.

[BobisMighty]

8/25/14

Snatch, Clean Complex, Push Press, Squat

Warmup:
burgener warmup


Workout:
Snatch
135lb x 2 x 1
140.5lb x 2 x 1
146lb x 2 x 1
151.5lb x 1 (Power Snatch)
151.5lb x 2 x 1
151.5lb x 1 (Power Snatch)
I need to start getting into heavier weight with these, because when I'm tired I'm actually just muscle snatching. I know I can catch heavier.

Clean Pull + Hang Clean from below knees
225lb x 3 x 2+1
230.5lb x 2 x 2+1
Could have gone a little heavier

Push Press
166lb x 3 x 5
Could have gone heavier here.

Squat
265lb x 3
309lb x 3
336lb x 3

Also my dad borrowed my truck and left my gym bag with my liquid chalk and wrist straps at my sister's apt in Staten Island. I don't want to make a special trip and I don't know when she'll be back, so I ordered a backup pair. I have a block of chalk I can use in the meantime, and this new gym i've been going too doesn't care.

[scott_donald]

why are the deeds in kg and the rest in lbs???

getting back ingot the swing of things lately...

[BobisMighty]

why are the deeds in kg and the rest in lbs???

getting back ingot the swing of things lately...

Deads were in a different gym haha. With kilo plates. Yeah I've been going to a gym closer to my work during lunch on one of those Groupon deals, which will expire either A) in a month or B) when the owner eventually realizes my deal was up. I'm the only person that ever comes in during lunch. All the trainers and workers already know who I am so I might be lucky and skate by the whole rugby season.

[da2ricky]

Deads were in a different gym haha. With kilo plates. Yeah I've been going to a gym closer to my work during lunch on one of those Groupon deals, which will expire either A) in a month or B) when the owner eventually realizes my deal was up. I'm the only person that ever comes in during lunch. All the trainers and workers already know who I am so I might be lucky and skate by the whole rugby season.

LOL. I got a free week pass to my gym and went for a solid month and a half before anyone noticed.

[BobisMighty]

LOL. I got a free week pass to my gym and went for a solid month and a half before anyone noticed.

Lol my one friend went to this 24 hour gym for free for 6 months because the overnight girl never made anyone check it. when they caught him, he acted like it was his first time back and that he didn't know his membership was up.

[da2ricky]

Lol my one friend went to this 24 hour gym for free for 6 months because the overnight girl never made anyone check it. when they caught him, he acted like it was his first time back and that he didn't know his membership was up.

Hahaha! That's awesome. Unfortunately my gyms system logs the date and time every time you swipe your card to get in. Luckily I've done some IT work for the owner in the past and they let me slide, normally they'd back charge for the weeks you came without a membership.

[BobisMighty]

Hahaha! That's awesome. Unfortunately my gyms system logs the date and time every time you swipe your card to get in. Luckily I've done some IT work for the owner in the past and they let me slide, normally they'd back charge for the weeks you came without a membership.

Ah, oh well. Unless you can hax0rz your way in there.

[BobisMighty]

8/27/14

Snatch Complex, Clean and Jerks

Warmup:
Barbell Warmup

Workout:
Snatch Pull + Hang Snatch from Knee
135lb x 5 x 2+1
These felt heavy the whole time.

Clean and Jerk
205lb x 1
227lb x 4 x 1
216lb x 4 x 1
These felt like crap too. I'm convinced the bar at this gym is heavier than 45lbs, as even the warmup feels different.

8/29/14
Snatches and Clean Complex

Warmup:
Barbell Warmup

Workout:
Snatches
135lb x 5 x 2
Did these in the wrong section. Couldn't find the oly platform, so did this with a random pendlay bar I found and regular weights. Then I asked someone where the oly platform was, and behold.


Hang Clean mid thigh + Hang Clean Below Knww
222lb x 2 x 1
232lb x 1
242lb x 1
242lb x fail
242lb x 1
242lb x 1 + failed hang from below knee
276lb x fail (caught it at bottom, but dumped it. Caught from high hip)
242lb x 2 (clean Pull)

Behind the neck jerk
135lb x 3
176lb x 3
198lb x 3

Squats
315lb x 3 x 3

9/1/14
Happy labor day! Yet another gym!

Snatch Complex, Clean and Jerk

Warmup:
Dynamic Stretching
Barbell Warmup

Workout:
Hang Snatch from hip plus hang snatch from below knee
135lb x 3 x 1+1
145lb x 2 x 1+1
135lb x 5 (drop snatch)

Clean and Jerk
135lb x 1
225lb x 2 x 1
230lb x 6 x 1
245lb x 1
250lb x 1 (PR)

Each set felt perfect. 250lb jerk went up so easy. Previously I could only hit I think 105-110kg, this is about 113kg. Think the neck jerks helped get my my form down. Also the cleans were nice, the bar didn't crash on my clavicle, I was able to get positioned better.