The CasinoApe's Rugby Training Journal

[prodiboy]

i definatly think you might be over thinking your training. you should probably still squat heavy but have alot of accesory work that works with your hips it'll allow you to still make gains while stregthening weak points in your squat

[toad1]

Rofl yeah i was raging at the thought of having another injury. Its getting better, i don't think it anything to terrible, but its still pretty sore, can't perform a groin stretch, and i was doing some bodyweight lunges and there was still pain, but i was able to perform the exercises, hopefully, next week all will be good.

As for not squatting, yes the reason is because of my other injuries. I don't like squatting without a spotter, but if i absolutely can't get one i'll do them anyway. The reason for this is i work out in my garage atm, and if i drop 120kg+ on the floor its going to cause structural damage to the house (garage is connected to house). Seen as on SS every workout is a squat PR, i can't be 100% sure i'll get the weight, and dropping isn't an option if i get stuck. So doing it alone is a bit of a risk.

As for my other injuries, the article i talked about a few posts above says "Those with knee pain lack hip control, which means that the knee ends up doing many of the things the hip should."

So i'm trying to develop my hip strength before i start doing heavy squats again, I had also noticed that i tended to lean forward to much during squats, unable to properly 'Sit back'. Was planning on doing this with some spriting, bulgarian squats and glute activation, but the recent injury to my hip put a little blip in that plan!

fair enough about the garage floor, i droped 60kg off my back yesterday and got funny looks and that was with bumper plates on an olly platform.

leaning forward could be a form thing, work on keeping your head and chest up, stops you leaning forward and if you do fail the bar should roll down your back instead of over your head, good mornings might also help with the leaning forward.

i think i might have read that hip control article, is that the one with all the abductor streches.

[CasinoApe]

i definatly think you might be over thinking your training. you should probably still squat heavy but have alot of accesory work that works with your hips it'll allow you to still make gains while stregthening weak points in your squat

Yeah i am probably am, but i'd rather be safe than sorry, I should be squatting in a month or so i hope. Either way, there no way i can squat now after the injury i picked up sprinting.

fair enough about the garage floor, i droped 60kg off my back yesterday and got funny looks and that was with bumper plates on an olly platform.

leaning forward could be a form thing, work on keeping your head and chest up, stops you leaning forward and if you do fail the bar should roll down your back instead of over your head, good mornings might also help with the leaning forward.

i think i might have read that hip control article, is that the one with all the abductor streches.

http://www.t-nation.com/free_online_...ard_knee_rehab

I quoted from the 2nd page.

Yeah of course my form isn't perfect, but i worked alot on trying to sit back during the lift and I'd always be falling back, even when i don't have weights on it still happens.

Thats basically why i'm doing all the glute work, and wanted to do the sprinting, the injury i picked up has put a real blip in those plans for the moment, so i'm just strecthing and doing what i can atm, though tbh i've been slacking last few days.

Thanks for the comments btw guys, really appreciate it.

Gonna do some stuff in about 30mins, will update later.

[CasinoApe]

Bench Press - 80kg 3x5
Wide Grip Pull Ups (+5kg) - 5,5,4

Elbows maybe flaring a little bit on the way up on bench, wasn't anything serious though. Performed some warm up exercises for my shoulder muscles aswell to help prevent any rotator cuff injuries.

Glute activation:
30 x Single leg glute bridges - 15 each leg
20 x Lying leg abduction - 10 each leg
20 x Hip Thrusts

So thats only 70 total, 45 each leg. Gonna do some more later, got work to do, just gonna do a load when i watch TV.

[toad1]

solid pull up work and i like all the glute stuff.

yeh i've read that article, you can pick up some quite good info on those t-nation articles.

with your squats look up goblet squats and sandbag squats?? they might help you with your form, basically one you squat down and put your elbows on the inside of your knee and the other squat down with your palms facing up and get your palms on the ground, i have to do alot of streching to do the sandbag one.(i think thats what is called, kind like pretending your holding a sandbag)

[CasinoApe]

Overhead Press - 55kg 3x5
Wide Grip Pull Ups (+6kg) - 3x5

Want to keep my back straighter on the OP, but otherwise no concerns here, might use a smaller increase for the OP next time around so i can focus on form.

Glute Activation:
30 x Lying leg abduction - 15 each leg
20x Single leg glute bridge - 10 each leg

Will update later when i do more glutes, foam rolling, and some static stretches.

[CasinoApe]

solid pull up work and i like all the glute stuff.

yeh i've read that article, you can pick up some quite good info on those t-nation articles.

with your squats look up goblet squats and sandbag squats?? they might help you with your form, basically one you squat down and put your elbows on the inside of your knee and the other squat down with your palms facing up and get your palms on the ground, i have to do alot of streching to do the sandbag one.(i think thats what is called, kind like pretending your holding a sandbag)

Cheers, I'll look em up, I think for me the most important things are increasing my flexibility and glute strength, but practicing any sort of squatting movement will be beneficial.

My hip/groin is getting better too, can now descend into a full atg squat, although its pretty painful lol! Will probably start sprinting again on Friday.

[CasinoApe]

Bench Press - 82.5kg 3x5
Wide grip pull ups (+7kg) 3x5

Did some glute activation, gonna do more later with stretching.

Sort of cheated on the last rep of the pull ups with some extra leg swing to get my chin over the bar.

Hip is still not quite so good, i was doing some bodyweight lunges and they don't feel to bad, apart from reverse lunges which cause a bit of pain in the injured area. So i'm gonna continue to rest it until there isn't any significant pain during the exercises.

On another note, i now have some impressivly auidible crepitus in my left hip, both knees, both shoulders and right elbow. Of actual concern is my left elbow, it recently locked up on me a few times, and when i make a bicep curling motion, it causes a numb, tingly sensation (a bit like hitting your funny bone), So i've booked an appointment with a GP to see what he thinks of it. Not really too worried about this though, i've had it for a while and never really bothered to mention it becuase it hasn't really caused any problems, but might aswell see a Dr. becuase its free here anyway.

[JT4Rugby]

You alright mate? Hows the rugby going?

[CasinoApe]

Overhead Press - 57.5kg - 55kg -52.5kg 5 reps each, wanted to make sure i had proper form so used lower weight.
Wide grip pull ups (+8kg) 5,5,4

Did some foam rolling afterwards.

[CasinoApe]

You alright mate? Hows the rugby going?

Yeah i'm alright, still no rugby yet lol :/ damaged my hip somehow on my 3rd run so i've had to stop training my legs while that heals up. Seems to be clearing up now though.

How about yourself? had any more trials/developments? You're making some nice progress in your log.

[CasinoApe]

Bench Press - 85kg 3x5
Wide Grip Pull Ups (+9kg) - 3x5

I did some squats with an empty barbell, there wasn't any real pain in my hip, but i was very, very tight pretty much all over. Will start building up the leg weights slowly. Was happy with the bench and pull ups.

And just for reference the pull ups are being performed with over hand grip, i think it might actually be called a chin up in that matter but i've been calling them pull ups so there's no point changing it and getting confused. I'll specify if I vary this.

[CasinoApe]

Havn't done weights for a little while, been doing strecthes and glute activation, hip still feels painful in some positions, still waiting to see a consultant on it. Will probably start doing some more leg work in the next few days.

Weights up to 212lbs now, BF is probably 15-17%

[CasinoApe]

Overhead press - 50kg 2x5 1 x 8
Wide grip chin ups (bodyweight) 9,7
Practiced squats

Nothing too much, been getting up earlier, so i havn't been sleeping as much so didn't do much weight today, just took it easy.

Did some glute activation and foam rolling too, will static stretch before bed. Might try a little sprinting tommorow just to see how my hip feels, but again won't be anything too much.

[CasinoApe]

Bulgarian squats - 40kg 1x5
Bench Press - 87.5kg 3x5
Wide grip chin ups (+10kg) - 3x3

Tried doing some weights on my leg, hip still feels a little painful so i stopped. Bench was a PR. Chins was disappointing but oh well. I hadn't really planned on doing a full workout, as just gonna do my leg, but decided to go for it as i couldn't train my leg. Was feeling tired so i was surprised with the bench.

Knee feels pretty good otherwise, generally feel quite agile.

[CasinoApe]

Overhead Press - 55kg 3x5
Wide grip chin ups (+10kg) - 4,3,4
Bodyweight bulgarian squats - 20 reps each

[CasinoApe]

Having an MRI scan on my hip, been told i prolly won't be able to train my leg for 6weeks-4months.

Elbow is alright, the Dr. i saw about that is from the WHO and he took particular interest in a few reults from my impulse tests, wants me to go back and give a blood sample for some genetic testing, sounds pretty interesting.

[CasinoApe]

Bench Press - 90kg 4,3,4
Wide grip chin ups (+10kg) - 3x4

Just had the MRI, i can't get an appointment till jan 6th, gonna email the consultant with some of the pics, he said he might be able to tell me whats up that way.

Was pretty tired today so wasn't surprised that i didn't get 5 reps on the sets.

Unsure what to do training wise, i can't do anything that might upset my hip, which is quite a lot tbh. No running, squatting, lunging, deadlifting, bulgarian squatting etc. The only exercises i can really think of are isolation movements, glute activation, calf raises etc. I can either continue bulking up, but my legs will be lagging behind by quite a bit, or i could try to cut some of the fat i've gained while retaining/gaining strength at a slower rate.

[CasinoApe]

Overhead Press - 57.5kg 3x5
Wide grip chin ups (+10kg) - 4,3,2

[toad1]

Bench Press - 90kg 4,3,4
Wide grip chin ups (+10kg) - 3x4

Just had the MRI, i can't get an appointment till jan 6th, gonna email the consultant with some of the pics, he said he might be able to tell me whats up that way.

Was pretty tired today so wasn't surprised that i didn't get 5 reps on the sets.

Unsure what to do training wise, i can't do anything that might upset my hip, which is quite a lot tbh. No running, squatting, lunging, deadlifting, bulgarian squatting etc. The only exercises i can really think of are isolation movements, glute activation, calf raises etc. I can either continue bulking up, but my legs will be lagging behind by quite a bit, or i could try to cut some of the fat i've gained while retaining/gaining strength at a slower rate.

i feel your pain with the leg stuff, my knee problem means my leg work is all pretty much isolation work as well, but i'm trying to think of it as an oportunity to strengthen up my hamstrings and glutes as i've allways felt my quads where pretty strong anyway, so when my knee is good again hopefully my lifts will go up due to my stronger glutes and hamms. i've also started doing direct calf work which i've never done.


not long till your benching your BW keep up the good work, with the bench, chins and presses and hopefully the rest of your body gets better in time.

[CasinoApe]

Bench Press - 90kg 3x3
Wide grip chin ups (+10kg) - 4,2,4

Didn't sleep well so not a good sesh.

[CasinoApe]

i feel your pain with the leg stuff, my knee problem means my leg work is all pretty much isolation work as well, but i'm trying to think of it as an oportunity to strengthen up my hamstrings and glutes as i've allways felt my quads where pretty strong anyway, so when my knee is good again hopefully my lifts will go up due to my stronger glutes and hamms. i've also started doing direct calf work which i've never done.


not long till your benching your BW keep up the good work, with the bench, chins and presses and hopefully the rest of your body gets better in time.

Thanks man,i'm just gonna wait it out, the dr. told me if i tried exercising it would probably just prolong the injury, he says i have some effusion (swelling) in my hip, but he needs to take a better look at it. Its really annoying because all I wanna do is hit training hard, but i'll just have to patient once again.

I'm just using it as an opportunity to stretch and improve my squat depth, which is actually not doing too bad atm.

Good luck with your knee too, what exactly have you done to it?

[toad1]

Thanks man,i'm just gonna wait it out, the dr. told me if i tried exercising it would probably just prolong the injury, he says i have some effusion (swelling) in my hip, but he needs to take a better look at it. Its really annoying because all I wanna do is hit training hard, but i'll just have to patient once again.

I'm just using it as an opportunity to stretch and improve my squat depth, which is actually not doing too bad atm.

Good luck with your knee too, what exactly have you done to it?

i've torn my miniscus (cartilidge) on my right knee, so i can't really do anything with it, no running or load baring, but my physio has told me that i've not to completely rest it or push it to hard. so i've basically got todo 10mins or so most days on a bike to keep it moving and do really light leg extensions and build up my glutes and hamstrings.

[CasinoApe]

Overhead press - 60kg 3x5
Wide grip chin ups (+10kg) (Total =110kg) - 5,4,3

Was pretty pleased with this, OP felt pretty easy, felt like i had more in me, chins felt good too, missed the 5th and 4th reps on the last two sets by less than an inch. I think the reason i have a bit of trouble getting the chin ups is becuase my bodyweight is also increasing quite abit, roughly 1kg a week. I'm weighing 99kg in the morning atm, although I weigh more than 100kg after i've eaten. I'll start listing the total weight involved from here on, becuase it may actually be increasing without me really noticing.

Otherwise just stretching etc, my flexibility feels alot better, i can sink into a deep ATG squat with a pretty wide stance without much discomfort. Also popping Ibuprofen as much as is safe on recommendation of the Dr. who looked at my hip, I don't have any pain but the ibuprofen are anti-inflammatory, so they should help me recover. The hip does however definitely feel quite awkward, but I won't know the full story until the 6th of Jan.

I'll probably also ask if he can see if my growth plates are still open, I don't really wanna get too much taller, but my shoulders and reach are definitely growing, and would be interesting to know.

[CasinoApe]

i've torn my miniscus (cartilidge) on my right knee, so i can't really do anything with it, no running or load baring, but my physio has told me that i've not to completely rest it or push it to hard. so i've basically got todo 10mins or so most days on a bike to keep it moving and do really light leg extensions and build up my glutes and hamstrings.

Sounds nasty, the Dr. told me that the reason alot of injuries take a long time to heal is that most people will try to exercise as soon as they start feeling good again, instead of giving it proper time to heal, so i'm just avoiding any work with my hip, but you';ve got a different injury to me so i'm sure doing a bit of light exercise will help if thats what your physio recommends.

Pretty frustrating not being able to train properly though lol.

[CasinoApe]

Bench Press - 100kg 1 rep
Wide grip chin ups (+20kg) (120kg total) - 1 rep

Decided to test some 1RM's, was happy with these two, i've never benched 2 plates before, so getting 100kg was a pretty cool milestone.

I'd like to bench 140kg some time next year, doesn't seem to unrealistic to aim for.

[CasinoApe]

Saw the consultant, looks like a tear in the cartilage, he says i'll probs be looking at another 1-2 months out

[CasinoApe]

Not really too much to write about atm, doing lots of exercises given to me by a physio to help with the hip, he's given me some stuff to help stabalise the bone in the joint to help prevent any more swelling etc. Comfortably hit 85kg x5 on the bench, feel like i've lost a bit of strength, but then i havn't done much in the past month so its to be expected.

[toad1]

Sounds nasty, the Dr. told me that the reason alot of injuries take a long time to heal is that most people will try to exercise as soon as they start feeling good again, instead of giving it proper time to heal, so i'm just avoiding any work with my hip, but you';ve got a different injury to me so i'm sure doing a bit of light exercise will help if thats what your physio recommends.

Pretty frustrating not being able to train properly though lol.

i'm kind of starting to realise this myself, total rest is needed sometimes.

well done on the bench PR, also nice wieght for the chins.

sucks bout your injury aswell.

[CasinoApe]

Still here, physio says i might be kl to start running in a few weeks, just doing some random exercises along with the glute stuff.

Overhead Press 65kg 2 reps and 55kg 2x5
7 reps x3 bodyweight pullups (About 101kg)

So yeah not posting as much but still here, probably gonna drop some fat with some HIIT coz i cba with the weights when i can't train my legs.