BobisMighty's Rugby Training Log

[BobisMighty]

Looking good overall there...

Why do you think you have lost some overall strength???

i guess the 245 and 225 just felt heavier than it did a few weeks ago. i probably didn't lose too much strength, if any, but 3 weeks ago i hit 245 for 7.

[BobisMighty]

3/16/15
Today I worked out in two sessions. One was at 3pm, I met up with a friend of mine. We tried to get a full workout in, but his gym had two squat racks and there were lines for both of them. So I did chest with him. Then I did squats later by myself. His gym is Blink Fitness, which is a good city gym but doesn't have too many options.

3:00PM
Workout:
Pushups
BW x 20 (for warmup)

Dumbbell Bench Press
75lb x 6
90lb x 6
90lb x 9
90lb x 6
Their dumbbells only went up to 90. The last set of 90lb was about 30 seconds after the set to 9.

Half Bosu Ball Pushup
BW x 17
BW x 15
BW x 13
BW x 14
BW x 14

Tricep Rope Pulldowns
35lb x 15
35lb x 2 x 12
45lb x 10


6:00pm
Workout:
Squat
45lb x 10
145lb x 5
185lb x 5
225lb x 5
275lb x 5
315lb x 3
345lb x 5
355lb x 2
365lb x 1
375lb x 1
380lb x 1
315lb x 2 x 2
225lb x 11

Legs are jelly!

[scott_donald]

loving the weight and volume with the squats...

looking good on paper...

[BobisMighty]

loving the weight and volume with the squats...

looking good on paper...

Thanks! Yeah the extra volume on the squat seems to really be paying dividends.

[BobisMighty]

3/18/15
Deadlifts and Overhead Press
3:00pm
Deadlift
135lb x 5
225lb x 5
275lb x 5
335lb x 5
375lb x 5
425lb x fail just couldn't get it today
405lb x 1

Romanian Deadlifts
135lb x 3 x 10
Paused at the bottom for 2 seconds each time.

7:00pm
Overhead Press
45lb x 10
70lb x 5
90lb x 5
105lb x 5
135lb x 5
150lb x 3
165lb x 1

Pause Push Press (I pause for 2 seconds at the dip of the legs to make the push press more explosive at the top)
185lb x 2
195lb x 2
205lb x 1
215lb x fail got it up but couldn't lock it out

Overhead Press
135lb x 2 x 2

Behind the neck Snatch Grip Press
100lb x 9 + 3 Overhead Press

Dumbbell Rows
85lb x 3 x 12

Dumbbell Lateral Raises
15lb x 3 x 10

Also did some rotator cuff work.

[BobisMighty]

3/21/15
Four Leafs Rugby Tournament - Randalls Island, NY
We play this tournament every year. This year we did pretty well. We went 4-1, getting knocked out in the semi-finals. The only teams to score on us were the first and last teams we played. We shut out the other 3. I played prop the whole time, so my neck was feeling pretty rough. In total, I played 200 minutes of rugby.
I think the scores were
Gotham 5-17
Saratoga Springs 0 - 12
North Jersey 0 - 32
Brooklyn 0 - 7
South Shore 36-14

[scott_donald]

well done... was it tens or fifteens???

[BobisMighty]

well done... was it tens or fifteens???

15s. So each game was 2 twenty minute halves.

[BobisMighty]

3/23/15
Workout:
Superset
1A Bench Press 135lb x 2 x 5, 165lb x 5, 185lb x 5, 205lb x 5, 235lb x 5, 225lb x 2 x 2, 165lb x 9
1B Bulgarian Split Squat BW x 4 x 10 (each leg)

I had no time to lift as I stayed at work late and had to be somewhere after work. The plan was to superset squats and bench, but the squat rack was horded by 4 people, so i just did split squats.

[scott_donald]

only bodyweight???

[BobisMighty]

only bodyweight???

I know should have just used the barbell i was benching with.

[BobisMighty]

3/25/15
Squats
135lb x 5
185lb x 5
225lb x 5
245lb x 5
295lb x 5
325lb x 6
315lb x 2 x 2
225lb x 11

Only had time for this yesterday. Going to go back to the gym today to hit shoulders and core.

[BobisMighty]

3/26/15
Workout:
Superset
1A Overhead Press 95lbx5 115lbx5 135lbx5 150lbx5 145lbx2x2
1B Good Morning 95lbx5 115lbx5 135lbx5 150lbx5 145lbx2x2
Just threw in the good mornings as an after thought. Didn't want to go crazy since I have practice tonight.

Dumbbell Overhead Press
50lb x 10

Superset
2A Inverted Rows BWx3x12
2B Dumbbell Lateral Raises 10lbx3x12

[scott_donald]

solid follow up to the squatting...

haha i haven't ever done normal GMs... just look awkward to me...

[BobisMighty]

solid follow up to the squatting...

haha i haven't ever done normal GMs... just look awkward to me...

They are pretty awkward haha.

[BobisMighty]

3/29/15
Workout:
Squats
Front squat 135 x 5 + back squat 135 x 10
Front squat 135 x 5 + back squat 135 x 5

Incline Bench Press
135lb x 10
155lb x 10
165lb x 10

Seated Cable Rows
140lb x 12
120lb x 2 x 15

Dumbbell Curl to Overhead Press
35lb x 3 x 10

Just a basic day after game workout to get the blood flowing. Going to go hard today though.

Had a nice 40yd run after I broke a tackle off a crash ball play. Really thought I was going to run it in, but fullback caught my foot, so offloaded the ball.

[BobisMighty]

3/30/15
Workout:
Squat
45lb x 5
150lb x 5
185lb x 5
225lb x 5
265lb x 5
300lb x 3
335lb x 3
335lb x 2
335lb x 1
225lb x 12
Kind of disappointed with 335lb. Wanted to get 5 straight out.

Back Extensions
45lb x 3 x 10
Did this with a barbell on my back. Going to add a small amount of weight every week for this.

Planks with arm reach
3 x 10

Side Planks
3 x 10

Twisting mountain climber planks
3 x 10

Bird Dogs
3 x 10

[scott_donald]

loving that squat session... very jealous... i want to squat...

[BobisMighty]

loving that squat session... very jealous... i want to squat...

It felt a little heavier than usual, but we don't have a game this weekend so I'll have a chance to recover more.

[BobisMighty]

4/1/2015
Deadlifts
Workout:
135lb x 5
185lb x 5
225lb x 5
265lb x 5
315lb x 5
365lb x 3
405lb x 2
425lb x fail
405lb x 1
Legs and back were sore from rugby practice the day before. Think I just wasn't recovered enough. This week has been a mess in terms of sleep, which might be a factor as well.

[audieswu]

Still a solid sesh Bob, rugby practice definitely leaves some hurting/soreness.

[BobisMighty]

Still a solid sesh Bob, rugby practice definitely leaves some hurting/soreness.

haha I know you know them feels!

4/3/15
Workout:
Overhead Press
45lb x 5
95lb x 5
115lb x 5
145lb x 3
165lb x 2 x 1

Push Press
165lb x 3
195lb x 2 x 1
205lb x 1
165lb x 2 x 2

Bulgarian Split Squat
100lb x 7
100lb x 8
100lb x 10

Single Arm Dumbbell Curl to Overhead Press
40lb x 3 x 10
Did single arm because it's supposed to hit your core harder.

Wide Hammer Grip Pullups
BW x 12
25lb x 6
25lb x 2 x 5
BW x 8
Happy to do pullups again. Elbow pain is much less. Found my voodoo band and have been flossing like crazy. Also flossed my hip, since that's been bothering me at practice, and it helped a lot.

4/4/15
Rugby practice and my birthday!
I was a monster in the box drill. And a monster at the bar. Nuff said.

[BobisMighty]

4/6/15
Workout:
Incline Bench Press
45lb x 5
135lb x 5
155lb x 5
185lb x 5
205lb x 3 + 1 (rest pause)
205lb x 4
155lb x 8

Bulgarian Split Squat
110lb x 3 x 8

Ran out of time, as the subway was late and ate into my workout time during work.

[BobisMighty]

4/7/15
Workout:
Rotator cuff rehab work

Superset
1A Dumbbell Rows 85lb x 3 x 12
1B Dumbbell Shrugs 100lb x 12 100lb x 10 95lb x 12

Ab circuit

This was just the stuff I couldn't get to on Monday.

[BobisMighty]

4/8/15
Workout:
Squat
135lb x 5
185lb x 5
225lb x 5
285lb x 5
315lb x 3
355lb x 1

Seatted Dumbbell Overhead Press
40lb x 15
50lb x 2 x 12

[BobisMighty]

4/9/15
Workout:
Superset
1A Dumbbell Bench Press 65lb x 2 x 12 70lb x 12
1B Rear Delt Raises 15lb x 3 x 12

Dumbbell Lateral Raises
15lb x 3 x 15

Superset
2A Swiss Ball Crunch with Medicine Ball 10lb x 3 x 12
2B Back Extensions 60lb x 3 x 10

Interval Sprints
10 minutes
1 minute jog 30 second sprint

[BobisMighty]

4/10/15
Workout:
Trap Bar Deadlift
135lb x 5
225lb x 5
315lb x 5
365lb x 5
405lb x 2

Would have done more but tore a callous on my left hand.

Interval Sprints
6 sprints in 10 minutes

Did a quick workout as it was possible I had a game the next day.

4/11/15
10's
Played two 15 minute halves in a game of 10's.

4/13/15
Workout:
Bench Press
45lb x 12
135lb x 5
185lb x 5
205lb x 5
235lb x 2
225lb x 2 x 2
155lb x 10

Walking Lunges
100lb x 3 x 10

Dumbbell Shrugs
95lb x 3 x 12

Ab circuit
Kind of annoyed my pressing strength seems to have gotten down. But I did weigh in at 217lb this morning, so I'm thinking i might have lost some muscle with all my weight loss recently. Started the season off a 230lb towards the end of February.

[BobisMighty]

4/15/15

Workout:
Squats
135lb x 5
195lb x 5
235lb x 5
255lb x 5
295lb x 5
325lb x 5

Superset
1A Dumbbell Bench Press 75lb x 12 85lb x 10 85lb x 8
1B Hammer Grip Chinups BW x 2 x 10 BW x 8

[BobisMighty]

4/19/15
Workout:
Bench Press
45lb x 10
135lb x 5
165lb x 5
195lb x 3
225lb x 3
245lb x 2 x 3
165lb x 10 Wide Grip + 3 Close Grip + 3 Normal Grip

Superset
1A T-Bar Row 135lb x 2 x 12 135lb x 10
1B Dumbbell Shrugs 100lb x 3 x 12

4/20/15
Workout:
Walking Barbell Lunges
135lb x 3 x 10

Ab Circuit
5 exercises 15 reps each whole circuit done twice.

[BobisMighty]

4/22/15
Workout:

Box Jumps
30" x 3 x 3

Squats
155lb x 5
195lb x 5
230lb x 5
275lb x 3
305lb x 3
345lb x 3

Superset
1A Incline Dumbbell Bench Press 80lb x 2 x 10 80lb x 9
1B Hammer Grip Chinups BW x 2 x 10 BW x 8

Superset
2A Dumbbell Lateral Raise 20lb x 3 x 10
2B Dumbbell Bent Over Rear Delt Raise 20lb x 3 x 10

Superset
3A Back Extensions 70lb x 3 x 10
3B Leg Raises BW x 3 x 10