The CasinoApe's Rugby Training Journal

[CasinoApe]

Well done. I like the simplicity. Have you ever tried front squatting? Those hit your core in a similar manner that you might experience in tackling, mauling, etc.

Thanks, yes I've done a bit, its a great exercise and something I'll definitely incorporate later on, however at the moment i'm focusing on redressing the imbalance between my left/right legs.

[CasinoApe]

Bulgarian squat 3x5 85kg 1x2 left leg
Benchpress 85kg 2x5 1x3 1x2
Deadlift 125kg 1x6 1x2

[Yotone]

keep it up!

[CasinoApe]

Bulgarian squat 86kg 3x5 1x2 left leg
Overhead press 60kg 2x5 1x3 1x2
Power clean 80kg 2x3 1x3 1x3
Pull ups 1x10

Started failing on power cleans so I stopped, the bulgarian squats put alot of strain on the hammies so I think by the time I get round to deadlift/squat they're already quite fatigued. Might start doing some more power and speed work for a week or two, want to start including some jumping too.

[CasinoApe]

Gonna be busy next two or so months so doing shorter workouts, focusing on the single leg imbalance.

Bulgarian squats 75kg 2x5 left 1x5 right
Single leg good mornings 65kg 2x5 left

[CasinoApe]

Bulgarian squats 85kg 75kg left leg
Benchpress 85kg 3x5
Pull ups

Focusing more on just the left leg, also tested broad and vert jump

VJ - 19.5"
BJ - 7'11"
Weight - 94kg

So in 3 months, thats a 9.3% increase in bodyweight, and a 3.9% decrease in VJ, overall i'm happy with that, considering I havn't done any speed/power work and I havn't been able to do back squats instead subbing bulgarians.

[CasinoApe]

Bulgarian squat- 85kg more on left, 75kg on left
Overhead press - 60kg 3x5
Pull ups

I've been using my supporting leg less on squats so I'm actually lifting more weight in real terms.

[CasinoApe]

Just did some more bulgarian squats on my left leg, gonna be very busy next month or so, so less and shorter workouts.

Went up to 85kg

[CasinoApe]

Not been updating to much because I'm very busy atm, however i've got to sessions in, started working out in the AM now which is also good.

Left leg is catching up fast, still more work to do.

[CasinoApe]

Bulgarians 85kg 3x5
OP - 60kg 3x5
Pull ups, 3x5 total weight 104kg

Left leg catching up

[CasinoApe]

Bulgarian squats 85kg 3x4
Bench press - 85kg 1x4 2x3
Pull ups total weight 105kg 3x5


Finished exams so will be doing a lot more now.

[CasinoApe]

10 x 10m sprints
5 x vert jumps

Bulgarians squats 85kg 3x4
Overhead press 60kg 1x4 2x3
Pull ups 105kg

[CasinoApe]

6 x 10m sprints
2 x 20sm sprints
2 x vert jumps

Bulgarians squats 85kg 3x5
Benchpress 85kg 3x3 75kg 1 x 8 70kg 1 x 6
Pull ups 106kg 3x5

[CasinoApe]

6 x 10m sprints
2 x 20sm sprints
2 x vert jumps

Bulgarians squats 87.5kg 3x5
Overhead press 60kg 1x3 2x4
Pull ups 107.5kg 3x5

[CasinoApe]

Squats 105kg 4x1
OP 60kg 3x2
Deadlift 125kg 1x3


1 Mile run 6:30

Switched back to bilateral squats, knocked several minutes of the mile time. (Edit: This wasn't a max effort attempt)

[CasinoApe]

Squats 105kg 3 x 4
OP 60kg 3x4
Deadlift 125kg 1x4
Pullups 1 x 12

[CasinoApe]

Squat 105kg 3x3
Deadlift 125kg 1x3

Heatwave over here atm, 30C with no aircon, has def affected me a bit.

[krakkerz]

Squat 105kg 3x3
Deadlift 125kg 1x3

Heatwave over here atm, 30C with no aircon, has def affected me a bit.

Are you in the UK? 30 is a heatwave?

[CasinoApe]

Are you in the UK? 30 is a heatwave?

Yeah all our buildings are built to insulate as much heat as possible so it gets pretty fukking hot inside, I think its also supposed to be quite humid, and were just not used that heat aswell.

Its not unbearable atm, I've got used to it now, was affecting me a bit last week.

[CasinoApe]

Played some touch rugby this week, so that's why I havn't been lifting as much, I'm definitely pretty nippy, fitness needs a bit of work but I'm coming along quite well.

[CasinoApe]

Squat 60kg 5x2
OP 30kg 5x2
PC 65kg 5x3

Started work tomorrow, a manual labour job, gonna take it easy for first week or so with the weight, today was just some quick power stuff.

[Bignik92]

Squat 60kg 5x2
OP 30kg 5x2
PC 65kg 5x3

Started work tomorrow, a manual labour job, gonna take it easy for first week or so with the weight, today was just some quick power stuff.

dont understand how your training? jus doing compounds when you feel like it?


Also expect loss of enthusiam with manual labouring, last thing you wanna do affter 12 hour lifting **** and knocking walls down etc is to be loading up barbells and stuff, remember you can use machines jus for ease and still to work your muscles... when i was labouring i had to go to jus training different muscle groups on different days, too tired to hit more muscle groups

[CasinoApe]

Squat 3x5 105kg
Bench 85kg 3x2
Deadlift 125kg 1x5

Not bad, been tired, but I'm coping with the labouring a bit better now!

[CasinoApe]

dont understand how your training? jus doing compounds when you feel like it?


Also expect loss of enthusiam with manual labouring, last thing you wanna do affter 12 hour lifting **** and knocking walls down etc is to be loading up barbells and stuff, remember you can use machines jus for ease and still to work your muscles... when i was labouring i had to go to jus training different muscle groups on different days, too tired to hit more muscle groups

I'm supposed to be running SS lol! I stopped for a few months and switched to sorting out the imbalance between my legs, now I'm trying to get back onto it, I think I'm used to the labouring enough now to get on it, were usually in these stuffy rooms so its tiring work, had to smash up a wall last week which was fairly tiring, but the pays good!

[CasinoApe]

Squat 107.5kg 2x5 1x4
OP 60kg 3x2

Very tired today

[CasinoApe]

Squat 107.5kg 3x5

Stopped as it was late, this was some of the best technique i've had squatting.

[CasinoApe]

squats 110kg 3x2

Been very tired from work so not been lifting, have attempted other sessions but its a little too much atm

[CasinoApe]

Squat 110kg 1x4 1x3 1x2
OP 60kg 1x3 2x4
Deadlift 125kg 1x5

Easy deads.

Second sesh:

Squat 110kg 1x3 1x4 1x2
Power cleans 70kg 5x3

I also tend to throw in a set of about 10 reps body weight pull ups

[CasinoApe]

squats 110kg 3x5
bench 85kg 1x3 82.5kg 1x5 1x4
Deadlifts 132.5kg 1x2


Unfortunately I had to start much later on my squats which interfered with the workout, as I had felt quite strong early on, but it just got too late and i deteriorated.

Havn't been gaining weight, found it quite difficult while labouring, will try to increase food more.

[CasinoApe]

Squats 112.5kg 3x5
Overhead press 60kg 1x4 2x3
Power cleans 75kg 1x3 72.5kg 4x3