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  1. #1
    Registered User CasinoApe's Avatar
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    The CasinoApe's Rugby Training Journal

    Been injured for a while now, string of bad luck, first cracked my eyesocket, then pulled muscle in my leg, and then picked up a knee injury, not bad for a 17 year old lol. All in all haven’t played for 2 years.

    At the moment my knee injury is caused by a weak VMO and muscle imbalance pulling my knee cap out of position, been doing physio for 3 weeks now, getting a lot better, managed to do my first good lifting session yesterday but my legs are pretty weak as it’s the first real training I’ve done for a long time.

    Would like to take rugby to a high level, was due to do a trail for the London Wasps academy before I was injured a few years ago. Want to play as an openside flanker, though I’ve never played there before, more experience as a wing/centre.

    Will be following Rippletoe’s Starting Strength, pretty much a complete noob to lifting, so I will wait a while before I add in any other training, won’t be cleared to run by the physio for a few weeks anyway (Haven't run for over 8 months lol).

    On with the show!
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  2. #2
    Registered User CasinoApe's Avatar
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    Realised I did overhead press instead of bench, apart from that couldn’t have gone a lot better really

    Squat – 75kg 3x5
    Overhead Press – 50kg 3x5
    Deadlift – 125kg 1x5

    Deadlift was pretty beasty, but was real weak on the squats, but first time I’ve done them with any substantial weight, and my knee is still a bit ****ed, should make real quick progress on them though. Also noticed huge quad dominance in my squats, my right leg is also a lot more developed then my left which is the worst knee. Glutes are by far the weakest, but squatting ATG should give them a run for their money.
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  3. #3
    Registered User wickd's Avatar
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    Good luck with your goals, i am doing starting strength and currently play on the wing i really need to build my leg strength up.
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  4. #4
    Registered User CasinoApe's Avatar
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    Decided i'm going to have to postpone starting strength as i don't have a benchpress and my gym has no squat rack so i;ve gotta find somewhere else. Ontop of that i've been diagnosed with some sort of sleep disorder and will be getting some melatonin in a few days. And my knee is still giving me some trouble

    Squat 80kg 3x5 - knee was quite sore, really didn't think i was gonna make this at all, had that instant muscle fatigue from being tired, think my technique went to **** becuase i was sort of focusing on keeping my knee out of a painful position, but was pleased to manage it

    Bulgarian squats 40kg 3x12 - did just 2 on my right knee to help with the imbalance, really hit my VMO/Glutes which was exactly what i needed

    Left it there, gonna do some more stretching/foam roller physio exercises for my knee in a bit, also seeing the physiotherapist tomorrow hopefully i can restart SS in 2 weeks or so.
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  5. #5
    Registered User CasinoApe's Avatar
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    Originally Posted by wickd View Post
    Good luck with your goals, i am doing starting strength and currently play on the wing i really need to build my leg strength up.
    Cheers mate, best of luck to you to!

    Unfortunately gonna have to stop SS for a few weeks becuase of my knee/sleep problems, no way i can do this on 4 hours of sleep a night lol - but i'll be back on it as soon as i can.

    England v France should be a good game tomorrow, france are pretty hot/cold at the moment could go either way.
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  6. #6
    Registered User CasinoApe's Avatar
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    Murahahfadisipojaragxgcbxcb

    ****ING KNEE ARRRRRRRRRRRRRGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHF UUUUUUCK

    Squats - 85kg x5 - ARRRRRRRRRRGGGGGGGGGGH knees were ****ing with my mIIIIIIInd
    75kg x 9 - MURAGRABLRHURGURGARBLEBARBLEGRAghjftjgw3gregfwerg4 gGGD
    60kg x 6 - DIIIIIIIEEEEEEEEEEEEEFUUUUUCKDFGDFHSDUYUDSVAASDFYI G

    So i think i'm gonna stop squatting for a while

    Meanwhile....

    Overhead press - 52.5kg x 5 - Felt like ****, decided to just lower the weight and reps becuase i was just having a bad day and wasn't going to get the next 2 sets
    - 45kg x 9 x 2 - have to be careful not to put my back on these!

    Barbell curls - 42.5kg x 11
    -42.5kg x 6

    Blugarian Squats - 40kg x 6 - pffft

    So things went pretty badly today, sleep still bad havn't got the melatonin yet, gonna just focus on my knee for now, no ****ing squats unless its blugarian style ofc

    Well i've pretty much discovered which exercises i can and can;t do, aswell as picked up on a few muscular imbalances/concerns.

    Left leg - VMO (inner knee) signifcantly weaker than outer knee - this is main concern, it is causing the knee problems
    - Weak hams/glutes - too much reliance on quad causing strain
    - Significantly weaker/smaller than right leg

    Right leg - VMO sligtly weaker than outer knee
    -Huge Quad dominance here, again causing strain due to weak ham/glutes

    Right arm - Some sort of strain on elbow, can't be from lifting (havn't done any)
    -Tricep/delts slightly weaker/smaller than left, not huge but should be addressed

    Left arm - Same strain at elbow

    New program
    So my goals have now somewhat changed, i'm no longer going to be able to follow rippletoes, i want to -
    -Increase strength of VMO
    -Increase Strength of Hamstring
    -Increase Strength of Glueteals
    -Rebalance Left and right leg
    -Rebalance Left and right arm

    Exercises -

    Gonna do some DB bench and overhead press to check the balance between my right and left arm

    NO SQUATS - knee is just ****ing with me

    Bulgarian Squats - don't hurt my knee, hit my VMO and glutes in one go, may be the bread and butter of my workout

    Deadlifts - Imbalance between my legs will lead to some imbalanced growth, but will really hit my posterior chain and i need atleast one big lift in here

    Foam roller / stretching exercises - These bad boys (lol) are from the physio to help stretch the outer knee muscle

    Exercise ball curls - Will hit the hamstrings nasty style - 1 leg at a time

    And i might just throw some curls in there to help relaod my emaciated guns :/ - curls get the girls ey?

    Long post is long, if i think of anything else i'll throw it in
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  7. #7
    Registered User CasinoApe's Avatar
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    Did this yesterday

    Deadlift 130kg-2 reps, just missed the 3rd
    125kg - 4 reps, just missed 5th
    110kg - 8 reps - could of done more but thought my technique was going to the ****s.

    Bulgarian Squats 40kg-12x3, did 2 sets on my right leg as it is more developed and was definitely doing more work during the deads, did 14 reps on right on the final set

    Was pretty shatted after that, gonna do some stretching / foam rolling later
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  8. #8
    married to squats toad1's Avatar
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    id take it easy with that knee, don't want to blow it out at 17, focus on getting your legs healthy. i've got a mate who did his knee at your age and he's now had to retire at 25 and i don't think he's completed a season once after he was 19. you have plenty time to work on getting your lower body stronger. id focus on getting your leg muslces and your knee healthy and id want to be running before squating and deadlifting. look into to doing some single leg bodywieght stuff.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  9. #9
    Registered User CasinoApe's Avatar
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    Originally Posted by toad1 View Post
    id take it easy with that knee, don't want to blow it out at 17, focus on getting your legs healthy. i've got a mate who did his knee at your age and he's now had to retire at 25 and i don't think he's completed a season once after he was 19. you have plenty time to work on getting your lower body stronger. id focus on getting your leg muslces and your knee healthy and id want to be running before squating and deadlifting. look into to doing some single leg bodywieght stuff.
    Cheers man thanks for the advice.

    Yeah the Bulgarian squats are single leg exercises, i can do it with less weight and i'm careful to make sure that there's no pain in my knee when i'm exercising since the last time i did proper squats. There really helping aswell, my knee has already begun improving, at this rate i may be running within a month!

    The deads are for my posterior chain, to help reduce my quad dominance too, but your right, probably better to just take things slowly.
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  10. #10
    Registered User CasinoApe's Avatar
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    Bulgarian squats - 55kg 3x5
    Deadlift 130kg 1x5

    Knees definately improving, think i'm gonna drop the weight off a bit and just take it slowly, off to do some stretching and some foam roller! wooop
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  11. #11
    Registered User CasinoApe's Avatar
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    Just got back from a 3 day school trip which basically involded ****loads of walking, didn't realise till like halfway through the second day that my knees weren't hurting, considering i could barely walk up the stairs about 8 months ago, feelsgoodman. feels good.

    Anyway

    Some more bulgarians and deadlifts, plus the stretching and shizz, did a few more reps of squats than usual, gonna take the DL's easy for a while

    Also forgot to say that i got the melatonin a week or so ago, my sleep has improved alot, now sleeping from about 1:00 am onwards rather than 4 or 5, gonna try for 12:30 tonight woooop
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  12. #12
    Registered User CasinoApe's Avatar
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    1 month on lol

    kinda how i feel atm ya konw? lol


    So i just realised that this is now my first month of this journal, i suppose looking back i've not done too badly, my knees improving and so's my sleep, on the downside i got diagnosed with depression (lol) and i'm a moody **** all of the time. anywhooooo.

    Yesterday
    Bulgarian squats 60kg 3x5
    Glute ham bridge 110kg 1x5

    Felt pretty tired again when i started, was a bit of a bitch but altogether quite pleased.

    In other news i've just been skipping school lately, i just feel like being a complete ****ing knobend to everyone and i don't want to go in and lose all my friends coz i'm a prick atm, plus i'm still having some sleeping problems
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  13. #13
    Registered User JT4Rugby's Avatar
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    Hey man,
    I play in your local area but I play for the Saracens Academy I am 16 as well what team do you play for?
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  14. #14
    Registered User CasinoApe's Avatar
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    Originally Posted by JT4Rugby View Post
    Hey man,
    I play in your local area but I play for the Saracens Academy I am 16 as well what team do you play for?
    Hi, I'm not playing for anyone atm due to my knee, my last game was probably a few years back now for ealing or richmond, hopefully i'll be back next season.

    Havn't decided where i'll go might take a look around a few clubs, know london scottish and welsh quite well.
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  15. #15
    Registered User CasinoApe's Avatar
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    Bulgarian squats -62.5kg 3x5
    Glute ham raises - 140kg 14x2

    Probs gonna do single glute ham raises next time, still pretty tired on average, knees ok.
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  16. #16
    Registered User CasinoApe's Avatar
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    Bulgarian squat's - 65kg 3x5

    Deadlift - 130kg, 1x1, was feeling quite tired, could of got a few more reps but my technique was slipping on the 2nd so i decided to leave it.
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  17. #17
    Registered User CasinoApe's Avatar
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    Bulgarian squat - 67.5 kg 4x5

    Got a new bench too, few mates came round decided to see what i could do, got 90kg (200lbs) for 1 rep, and 80kg for 4 which considering it was my first time benching wasn't bad lol.
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    Bulgarian squat - 70kg, 3x5
    Bench - 80kg 1x3

    Had a few heavy nights drinking on the first few days of easter so i was pretty ****ed even before i started lol, still squat went up, so all's good in the world.
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    Couldn't remember if i did 70 or 72.5kg last time.. soo....
    Bulgarian squat - 72.5kg 1x5
    - 75kg 2x5
    - 65kg 2x10

    Benchpress - 80kg 1x5
    Needed to correct my technique so went lower:
    - 70kg 3x7

    Bicep curls - 45kg 2x8 - dunno why i did these just felt like it lol

    Knee pain is now significantly reduced, background pain when resting is minimal, usually unnoticed, still a small amount of pain on using the knee, stretching and using the foam roller really helps reducing pain the next day.

    Want to do some sprints maybe next week, don't wanna skip out on the weights though there helping alot.
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    Bulgarian squat - 77.5kg 3x5

    Was tuuuuffff today lol, didn't sleep too well, maybe too much volume last week, still got it up
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    Bulgarian squat - 80kg 3x5
    Benchpress - 80kg 3x5

    The split squats are getting a bit dangerous with this kind of weight now, had my foot on the side of the chair i was using as i can't see behind me, and it flipped over and i nearly dropped with the weight on me.

    Knee pain now almost completely gone, been warming up with regular squats now and they feel comfortable, only thing i need to sort out is the imbalance between my two legs, though my left is nearly the same size now, and the right doesn't feel particularly stronger then the left when i'm doing the squats.

    Gonna try to do some short sprints next time, will take a deload week with the weights as i've got to go back to college next week and need to sort my sleep out, been getting up quite late.
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    First update in a while, computer broke and i needed a new motherboard,anyway..

    Havn't done the bulgarians in a while, the weight was getting a bit dangerous, the chair i was using for support flipped and then snapped rofl.

    Went for a run, feels alot better actually, only did a few hundred metres, really poor muscular endurance but what can i expect after this long out, cardio was gd though, cycling/HIIT as ofc helped their. Knee pain did occur afterwards though, shows that the VMO still isn't properly balanced, its still too weak.

    Did some regular weighted squats, they weren't at all painful, though my right leg is still a bit stronger.

    I have my final A2 examinations from June 10-23rd, I've decided to go on a cut in light of this, becuase it requires less time in the gym and more time for me to do my work (every time i lift i have to do a load of physio exercises and stretches for my knee, one session could easily exceed 2hours).

    Just gonna try to avoid losing muscle/strength if possible, fat loss has been nice so far, starting to get my first glimpses of my abs lol.

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    1st update for a while, been a while since i've done the weigts, but my leg is alot better now, was even able to run around a bit at school and it didn't cause any pain during or after which is great, theres still some imbalance between my left and right leg but it's not too much.

    Gonna try to finally begin SS sometime soon, got my exams starting from june 10 -23, and then i'm away for a week. the only difficulty atm is my sleep, i'm gonna need to get less than 8hrs for a few days while i try to wake up earlier for my tests.

    So i'm gonna start today perhaps, with real light weights just to make sure i have technique and stuff down, plus stretch a bit, hopefully this will mean i'm reachin my current 5rm by the time i leave around the 26th.

    Will update later if i do.
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    UPDATE

    Well only 1 test left on the 24th otherwise..

    Tried my 1rm, got 90kg ATG wide stance too, felt like i could do more but no spotter, so i assume my 1rm is 100kg on a good day or not going ATG
    This gives me a pretty good idea of 1RM's, as of 16th June.

    Squat-100kg
    Deadlift-140kg
    Bench-92.5kg
    Overhead Press - 67.5kg roughly
    Power clean - done 65kg with ease, so i'd guess around 80kg

    I think i am pretty much ready for SS, squats no longer hurt which is great, knee is nearly fully healthy, only thing is my sleeping is still a little delayed but shouldn't be too much of a problem.

    Today i did:
    Squat-65kg 2x5
    -70kg 2x5 -- i decided after the 2nd set that the bar wasn't moving quickly enough so dropped back to 65
    Bench - 65kg 3x5
    Deadlift - 95kg 1x5

    All pretty easy, got good depth on the squat, only concerns are:
    Right leg may be doing slightly more work as its stronger, it definately felt a bit worse, so i did some bulgarians to speed up balancing:

    Bulgarian squat - 65kg - 1 x5 (left) 1x3 (right) - left is the weak one.

    Was worried about my flexibility on the deadlift too, felt like my hamstrings were tight and it made my back a little tight too, gonna film my technique next time around, phone died lol

    Rode my bike a bit to cool down aswell

    Then i did some foam roller + static stretches

    Overall nothing too much, just easing back into it, felt pretty good i have to say, i can now run up the stairs almost as quickly as i used to!! Definately getting stronger/quicker again.

    Saaaaafe.
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  25. #25
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    Squat - 70kg 3x5 - Good bar speed, little slow out of the bottom but think that will get quicker with training

    Overhead Press - 45kg 1x5 - Thought this was a bit slow
    - 40kg 2x5 - Eaaasy

    Power clean - 50kg 3x5 - seemed pretty easy


    Was ****ing sore as **** today for some reason?!?! didn't sleep too well, was pretty tired, maybe 6-hours

    Did a few bulgarians for the imbalance

    Think i need to up my cals a bit, and unflavoured whey tastes like scum rofl.

    Going away for 1 week after my exams, will use the time to plan my macros/cals/diet coz there won't be **** all else to do lol
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    Squat - 75kg 3x5
    Bench - 70kg 3x5
    Deadlift - 102.5kg 1x5
    Bulgarian - 65kg 1x5 left, 1x3 right


    Still sleeping like ****, so this felt pretty weak, but this didn't give me too much trouble
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    Keep going mate surprised I havent seen you around although you are a year older, you do play in hertfordshire. Good luck with your exam results I have just finished AS myself, what subjects did you do?
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    Got back a the weekend, friend of mine was round so decided to see what i could squat with a spotter, got 105kg below parallel and 110kg parallel was pretty haps, cleaned 75kg aswell, will resume SS on Wednesday, thinkining of dropping the weight back by one session to make up for the week i was away.

    Mates were talking about going away somewhere over the summer, i'm not too keen as i want to train seriously now, but i have got a long time to do it after when summers over, atm i think i'll just stay to train.

    Just getting the cals/diet sorted for SS, ordering some 0.5kg plates for microloading and will need another 40kg or so which should last me a good 2months, giving me 180kg at my house, my dad probably won't let me go heavier then that he's worried about the floor rofl, but we'll see how things are in 2 months.
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    Originally Posted by JT4Rugby View Post
    Keep going mate surprised I havent seen you around although you are a year older, you do play in hertfordshire. Good luck with your exam results I have just finished AS myself, what subjects did you do?
    I did Chemistry/biology/history and dropped english last year, how bout yourself?

    Yeah still not playing unfortunately, i'm gonna add some light running to SS in a few weeks if it doesn't fuk with strength gains, will definitely be good for next season, undecided where i'll play at though.

    How your rugby going? you play for sarries academy don't you?
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    Squat - 80kg 3x5
    OP - 45kg 3x5
    Power Clean - 55kg 5x3

    Slept badly last night and i was very tired today so this didn't feel great, right leg still doing a bit more work on squats, trying to balance more on my left to compensate, hopefully will be better if i'm well rested.
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