BobisMighty's Rugby Training Log

[BobisMighty]

how did you like FS into BS???

I like it! Definitely a good way to get your front squats in, but then get some volume in after.

[BobisMighty]

7/15/15
Workout:
Squats
135lb x 10
225lb x 8
275lb x 6
315lb x 5
335lb x 2
355lb x 1

Power Snatch
40kg x 3
50kg x 3 60kg x 2
70kg x 2 x 1
75kg x 1

Snatch Pulls
95kg x 5 x 2
These came up really high, close to chin level. Makes me want to practice full snatching more, if i can get comfortable in the bottom position, there's no reason I couldn't catch these. These also felt way better than the clean pulls, i guess i got into better positioning, or the fact that I went to my old gym by my house with a full Eleiko set. Really makes me consider either going there after work, or paying the extra money to go to a gym with better equipment near my work.

One-Arm Dumbbell Press
50lb x 2 x 12
50lb x 10

Hammer grip pullups
BW x 15
BW x 12
BW x 8

Lateral Raises
17.5lb x 15
17.5lb x 2 x 10

[BobisMighty]

7/16/15
Cardio

Battling Ropes
Tabata 4 minutes

2 minutes rest

25lb Med ball slams
Tabata 4 minutes

2 minute rest

Rope climb machine
Tabata 4 minutes

2 minute rest

Agility ladder for 5minutes

7/17/15
Workout:
Deadlift
70kg x 5
120kg x 5
160kg x 3
180kg x 2
185kg x 1
190kg x 1
160kg x 2 x 3

Push Press
70kg x 3
75kg x 3
80kg x 3
85 kg x 2
90kg x 2
70kg x 5

BTN Snatch Grip Press
40kg x 9
45kg x 2 x 6

Decline Machine Bench Press
70lb x 15
80lb x 12
90lb x 12

[BobisMighty]

7/20/15
Workout:
Clean
135lb x 3
185lb x 3

Power Clean
225lb x 3
245lb x 2
245lb x 1
225lb x 2 x 2

Squat (supersetting with 32" box jumps)
135lb x 5
165lb x 5
205lb x 5
215lb x 5
245lb x 5
280lb x 10
315lb x 4
335lb x 1
I reset my numbers and am doing 5/3/1. Figure I'll build pack up and take a bit of the guess work out

Plank variations
3 x 15

7/21/15
Workout:
Incline Bench (superset with clapping pushups)
95lbx 5
115lb x 5
140lb x 5
155lb x 5
175lb x 5
205lb x 5
140lb x 10
Was supposed to be flat bench, but they were all taken up

Feet elevated inverted row
Bw x 13
Bw x 2 x 10

Superset
1A One Arm Dumbbell Press 50lb x 12 50lb x 10 50lb x 11 65lb x 5
1B Pullups BW x 2 x 10 BW x 2 x 9

[scott_donald]

was thinking huge calumet first but then realised it was two days workouts...

solid squatting there... heavy 10 repper...

[BobisMighty]

was thinking huge calumet first but then realised it was two days workouts...

solid squatting there... heavy 10 repper...

yeah i've been forgetting to log right after the workouts.

thanks! been focusing on trying to get form better.

[BobisMighty]

7/22/15
Workout:
Deadlift:
70kg x 5
120kg x 5
140kg x 5
155kg x 11
160kg x 5
170kg x 3
180kg x 1
185kg x 1

18lb Medicine Ball Slams
Tabata intervals 20s on 10s off
4 minutes

7/23/15
Workout:
Squat (superset with 2 hurdle jumps)
135lb x 5
165lb x 5
205lb x 5
230lb x 3
265lb x 3
300lb x 8
315lb x 2
335lb x 2
345lb x 1

Power Snatch
135lb x 3
145lb x 3
155lb x 2 x 2

Snatch Pulls
160lb x 1
225lb x 2 x 2

[scott_donald]

lots of lower work lately and very consistent too... you must be happy...

[BobisMighty]

lots of lower work lately and very consistent too... you must be happy...

haha yeah i'm loving splitting it up. i've neglected the deadlift for too long, and i feel like giving it it's own day doesn't take away from my other workouts. 15's practice starts next week though, so i'll be changing it back to something simpler. we're about 5 weeks out from our first game.

[BobisMighty]

7/24/15
Workout:
Dumbbell Bench Press
50lb x 5
60lb x 5
70lb x 5
75lb x 5
90lb x 5
100lb x 5
60lb x 12

Seated Cables Row
165lb x 12
187lb x 9
209lb x 6
209lb x 2 + 231lb x 3
That was a screw up, did two reps with 209 before i realized I did the wrong weight

Seated Overhead Press (superset with 35lb med ball slams x 3)
65lb x 5
85lb x 5
95lb x 5100lb x 5
115lb x 5
135lb x 5

Pullups
BW x 13
BW x 10
BW x 6+3

Between Dumbbell Bench and Seated Cable Rows, I did 30s of Jump rope between each set.

[BobisMighty]

7/27/15
Workout:
Squat
135lb x 5
167lb x 5
195lb x 5
247lb x 5
280lb x 3
315lb x 10
347lb x 1
365lb x 1
375lb x 1
387lb x 1

Clean and Jerk
70kg x 2+2
80kg x 2+2
100kg x 1

Clean
105kg x 1

Power Clean
110kg x 1
115kg x 1

Clean Pull
115kg x 1
120kg x 2
125kg x 2
130kg x 2
140kg x 2
115kg x 2 x 2

[BobisMighty]

7/28/15
Workout:
Bench Press (superset with clapping pushups)
95lb x 5
115lb x 5
140lb x 5
165lb x 3
185lb x 3
215lb x 7
225lb x 3

Iso-Lateral Machine Row
45lb x 16
70lb x 2 x 10

Superset
1A Dumbbell Overhead Press 35lb x 5 40lb x 5 45lb x 5 65lb x 3 x 3
1B Pullups BW x 10 BW x 5 x 5

[BobisMighty]

I took the rest of the week off as I played in the Can-Am Rugby Tournament in Saranac Lake, NY. Such a fun tournament. We lost the first game, which put us in the consolation bracket, but then we won the next 2 which put us in quarter finals at 8am Sunday. That was not fun as we went out and partied all night saturday, closing the bar at 4am. We lost Sunday, but the weekend was a blast. I hurt everywhere.

[BobisMighty]

8/3/15
Workout:
Superset
1A Front Squat 135lb x 5 165lb x 5 180lb x 5 205lb x 5 235lb x 5 255lb x 2 275lb x 1
1B Pullups BW x 5 x 10 BW x 8 BW x 6

Clean Pulls from blocks mid shin
225lb x 3
245lb x 2
265lb x 2
285lb x 2
305lb x 2

Cable Flies
22lb x 12 + 27lb x 10 + 33lb x 6
38lb x 6
Did these because I hurt my wrist, do didn't want to push it with presses

Tricep Pulldowns
55lb x 3 x 10

Wrist was the limiter today.

[BobisMighty]

8/4/15
Rugby Practice:
This was the first real practice for our 15s seasons which, now, is starting later in September. We started with conditioning, then went into drills. I really focused on sprinting as fast as I could in the drills to try to get the most of it. I think it worked as when I got home I passed right out.

8/5/15
Workout:
Deadlift
225lb x 5
315lb x 3
405lb x 4
405lb x 2 x 2
405lb x 1
Forgot my chalk

Snatch Pull
225lb x 5 x 2

Bench Press
95lb x 5
115lb x 5
140lb x 5
185lb x 5
200lb x 3
225lb x 7

[scott_donald]

should you not be doing that in all of your drills normally???

[BobisMighty]

should you not be doing that in all of your drills normally???

Haha no I should, i just was being more conscious about it then I have in the past. This season is going to be rough, since we lost a lot of key players, so trying to really push myself.

[BobisMighty]

8/5/15
Workout:
Deadlift
225lb x 5
315lb x 3
405lb x 4
405lb x 2 x 2
405lb x 1

Snatch Pulls
225lb x 5 x 2

Bench Press
95lb x 5
115lb x 5
140lb x 5
185lb x 5
200lb x 3
225lb x 7

8/7/15
Workout:
Squat
45lb x 5
145lb x 5
180lb x 5
225lb x 5
235lb x 5
270lb x 5
305lb x 8
320lb x 3
348lb x 1
359lb x 1

Dumbbell Overhead Press
30lb x 5
40lb x 5
45lb x 5
60lb x 5
65lb x 3
70lb x 3

Sprints:
4 x 40yd
rest 2 minutes
4 x 40yd

8/10/15
Workout:
Squat
45lb x 5
145lb x 5
185lb x 5
225lb x 5
255lb x 3
285lb x 3
325lb x 6
345lb x 1
365lb x 1

Superset
1A Dumbbell Bench Press 50lb x 5 60lb x 5 70lb x 5 80lb x 5 90lb x 5 100lb x 5
1B Pullups BW x 2 x 10 BW x 8 Chinups BW x 4 BW x 2 x 6

Lowerback was killing me all weekend. Yesterday's workout I spent a lot of time loosening up my hips and doing soft tissue work. Then I worked on maintaining neutral spine in the squat and that helped. Lowerback pain is definitely Anterior Pelvic Tilt related, as I did these abdominal bracing and neutral spine drills that alleviated it.

[scott_donald]

glad the back is feeling better... some good numbers in there...

[BobisMighty]

glad the back is feeling better... some good numbers in there...

Thanks! yeah I really have to focus on keeping neutral spine and loosening up my hips. Even just standing normally on the train, i feel the pelvic tilt and have to correct it.

8/12/15
Workout:
Superset
1A Front Squat 135lb x 5 175lb x 5 195lb x 3 225lb x 3 245lb x 3 265lb x 1
1B Pullups BW x 15 BW x 12 BW 9 BW x8 BW x 6

Squat
165lb x 10
Did this really slow maintaining neutral spine and proper form the whole time.

Dumbbell Overhead Press
35lb x 5
40lb x 5
45lb x 5
50lb x 5
60lb x 5
65lb x 5
40lb x 5
I rested like 30 seconds between sets, so shoulders were fried near the end.

[BobisMighty]

8/14/15
Workout:
Agility ladder holding medicine ball.
Went through this a couple times. Ended by doing rounds of the icky shuffle moving up from 8lb to 10lb to 12lb med ball.

Superset
1A Bench Press 95lb x 5 135lb x 5 145lb x 5 155lb x 5 185lb x 5 205lb x 10 245lb x 2
1B Chest Supported Dumbbell Rows 40lb x 5 x 12 (pause at the top of each rep)

Trap Bar Deadlift
135lb x 5
225lb x 5
315lb x 5
365lb x 3
405lb x 3
Doing these for now until lower back feels at 100%
Would have done more but forgot chalk. Also the trap bar is kinda short, so 405 is the max i can do with bumpers.

[BobisMighty]

8/17/15
Workout:
Agility ladder
Did a bunch of passes alternating no medicine ball and 15lb medicine ball

Squat
45lb x 5
145lb x 5
185lb x 5
225lb x 5
275lb x 5
315lb x 3
345lb x 3
225lb x 12
Did all the reps slow to make sure I had good form.

Power Clean
135lb x 3
185lb x 3
225lb x 2

Clean Pull
275lb x 2
325lb x 2 x 2
Switched to Clean Pulls, the heavier cleans aggravated my wrist

Standing Dumbbell Press
35lb x 5
40lb x 5
45lb x 5
55lb x 3
60lb x 3
70lb x 4
45lb x 10

Weighted Pullups
45lb x 6
45lb x 5
45lb x 4

Hammer Grip Chinups
BW x 7

[BobisMighty]

8/19/15
Workout:
Agility ladder with 20lb med ball

Superset
1A Front Squat 135lb x 5 165lb x 5 205lb x 5 235lb x 3 275lb x 2
1B Hammer Grip Chinups BW x 18 BW x 4 x 10
Wrist was bothering me. Didn't bother me until 275.
Squat
315lb x 2
315lb x 3

Hammer Grip Chinups
BW x 7

Superset
2A Bench Press 95lb x 5 135lb x 5 145lb x 5 165lb x 3 195lb x 3 215lb x 7
2B Snatch Grip High Pulls 225x6x2

Wrist was a limiting factor for bench. Need to invest in some wrist wraps.

[scott_donald]

its funny you did all reps slow on the squat for good form... unless really like i can't do that... to me pause work gets the best positions... normal down pause... then explode.... as it gives you time to think positions at the bottom...

[BobisMighty]

its funny you did all reps slow on the squat for good form... unless really like i can't do that... to me pause work gets the best positions... normal down pause... then explode.... as it gives you time to think positions at the bottom...

Yeah, pause work definitely gets my best form. But going slow on the way up makes sure i stay tight the whole time. On my normal sets I try to pause then explode, unless i feel like i'm just not getting it right.

[BobisMighty]

8/24/15
Workout:
Squats
145lb x 5
185lb x 5
225lb x 5
245lb x 5
275lb x 5
315lb x 9
365lb x 1
375lb x 1
Could have pushed 315lb for more, but felt form slipping.
Legs were also pretty tired as I went to a trampoline gym the day before, which was lots of fun.

Superset
1A Standing Dumbbell Press 30lb x 5 40lb x 5 45lb x 5 60lb x 5 65lb x 3 75lb x 1 45lb x 13
1B Pullups BW x 16 BW x 8 BW x 5 Chinups BW x 6 BW x 5 BW x 6

Facepulls
55lbs x 20

[scott_donald]

solid squatting... what did you do on the trampolines???

[BobisMighty]

solid squatting... what did you do on the trampolines???

The one section was where you could jump off the trampoline into a foam pit, so i did a bunch of front flips. Then we tried to play trampoline volleyball, and that was a nightmare. The last 15 minutes of our tramp time was spent trying to link front flips on the trampoline. I think I was able to land 2 without falling. Lots of fun and was very tiring.

[BobisMighty]

8/26/15
Workout

Superset
1A Front Squat 135lb x 5 170lb x 5 185lb x 5 205lb x 5 225lb x 5 245lb x 5 275lb x1
1B Pullups BW x 20(PR) BW x 12 BW x 10 Chinups BW x 10 BW x 8

Bench Press
95lb x 5
135lb x 5
145lb x 5
185lb x 5
205lb x 5
225lb x 4 +2
wrist was the limiting factor here. Ordered wrist wraps on amazon.

Facepulls
66lbs x 25

[scott_donald]

liking the fronts... making me want to do them tomorrow...