horan's rugby journal - journey to play university rugby

[horan]

Profile pic looks a lot like the OFS field near dempsey, the one near the scc field.

probably because it is :P played there a while back

EDIT: Schweet 3rd page of journal

[horan]

WS4SB
max effort lower body

Group A (work up to max set of 5)
Front squats:
120lbs
- It's gonna take a while till i get the grip down...

Group B (3x10)
Squats:
195lbs PR
- depth wasn't great towards the end of the sets but still think i got to parallel or just above

Group C (3x10)
Hyperextensions
45lbs plate PR

Group D (3 sets of timed sets)
Heavy dumbell holds
40s with 15lb dumbell in each hand PR

[horan]

WS4SB
repetition upper
horrible day, had to force myself to the gym felt so god damn tired

Group A (3 sets of max reps, 60s rest)
Barbell bench press: 135lbs
set 1: 12 PR
set 2: 6
set 3: 5
- Decided to switch to 135lbs and start working my way up from there

Group B (3x10)
Rolling triceps extensions
25lb dumbells
- reset to 25lbs to work on form, still didn't feel too great

Group C (4x10)
Pull-ups
- last set was sketchy

Group D (3x10)
Lateral raises (dumbbell)
2x30lbs dumbells PR
1x25lbs
- had to reset on the last set cause 30lbs was way too much, form was horrible

Group E (3x10)
Hammer curls
40lb dumbells PR


Group F
Ab circuit:
20x sprinter sit ups
12x V-ups
12x toe touches
12x hip ups
- dat dere abdominal burn

[horan]

Progress update, beginning of log to now (about 3 months)

Weight:
84kg - 91.5kg
185lbs - 201lbs

Bodyfat %:
Most likely hovering around 15%, might have gone up 1% or so since beginning of log

Height:
no change, 190cm or 6'2

Big 3 1RM (estimated using 1RM calculator):

Squat:
242lbs - 276lbs
Bench:
163lbs - 197lbs
Deadlift:
366lbs - 400lbs (most likely more because I haven't tried deadlifting in the past few weeks and have been seeing some great strength gains with WS4SB)

Progress picture (first picture was a a few weeks prior to starting the log, 2nd picture was after around a week or so of the log):

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[horan]

WS4SB1

Max effort upper

Group A (work up to max set of 5):
incline barbell bench press:
150lbs x3

Group B (3x10)
flat dumbbell bench press:
65lbs PR
- awesome

Group C (4x10)
barbell rows:
145lbs PR
- form was horrid

Group D (3x12)
Bent-over dumbbell rear delt flyes:
35lbs PR

Group E (3x12)
Hanging leg raises

[horan]

Been struggling with being sick for the past few days so haven't been able to hit the gym, decided to go today just to get out of the house and do something, did sort of a deload type of thing, nothing too heavy

3x5 Squat: 205lbs

3x5 Overhead Press: 105lbs

1X5 Deadlift: 315lbs

[horan]

WS4SB
repetition upper
wasn't expecting to much since im just coming down from a cold, went surprising well today howwever

Group A (3 sets of max reps, 60s rest)
Barbell bench press: 135lbs
set 1: 14 PR
set 2: 7
set 3: 6
- wowowow where did that come from?

Group B (3x10)
Triceps extensions
30lb dumbells
- not too hard, just trying to perfect form since it's the first time i'm doing these

Group C (4x10)
3x10
1x8
Pull-ups
- try to do them a bit more stricter than before

Group D (3x10)
Shoulder press (dumbbell)
1x10 40lb dumbells
1x9 40lb
1x8 40lb
- first time ever doing should press with dumbells

Group E (3x10)
barbell curls
40lbs
- hurt my write a bit


Group F
Ab circuit:
20x sprinter sit ups
12x V-ups
12x toe touches
12x hip ups
- gonna increase the amount next time

[horan]

went into the gym 2 days ago with the aim of doing max effort upper body but i felt horrible, was tired as **** from a festival here from the past weekend and i had ****ed up one of my fingers during rugby which made gripping a dumbbell impossible; so i just went home and rested

WS4SB
max effort lower body

Group A (work up to max set of 5)
Front squats:
135lbs PR
- Didn't feel too hard

Group B (3x10)
Squats:
200lbs PR
- Doubt i should count this, form was terrible and the reps were slow as ****

Group C (3x12) PR
Hyperextensions
45lbs plate

Group D (3 sets of timed sets)
Heavy dumbell holds
50s with 15lb dumbell in each hand PR

[horan]

worked out at a pretty ****ty gym today with some friends so did the best that i could, wasn't too serious. All the weights were in kg so that's why they are such weird numbers

WS4SB
repetition upper

Group A (3 sets of max reps, 60s rest)
Barbell bench press: around 135lbs??
set 1: 19
set 2: 10
set 3: 8
- the gym only had a smith machine, put on 110lbs cause i heard most smiths are around 15-20lbs. Not gonna count any of the reps as PRs though since it doesn't really count with a smith machine

Group B (3x10)
Triceps extensions
33lb dumbells
- felt alright, unsure about form
Group C (4x10)
1x7
1x5
1x3
Pull-ups
- no idea why i failed so badly on this

Group D (3x10)
Shoulder press (dumbbell)
44lbs PR
- didn't even realize i was PRing on this until i got home and converted it

Group E (3x10)
dumbell curls
28lbs
- got a nice pump from this


Group F
Ab circuit:
20x sprinter sit ups
15x V-ups
15x toe touches
15x hip ups

[Otacon5]

Hey man keep up the good work your thread has got me interested in playing rugby i like your lifts and love the dedication keep up the good work!!!

[tetrisaddict]

If it's any guidance towards strength, one of the English premiership team's academy boys I met (17 years old) squatted 180kg, benched 120kg, and oh pressed with 40kg dbs for reps. (weights in lbs respectively are 397, 265, 88lb).

I dunno if you'll boss on the pitch at 6'2" though if you're playing in the 2nd row. Might be better looking at the 6 and 8 slots!

[horan]

Hey man keep up the good work your thread has got me interested in playing rugby i like your lifts and love the dedication keep up the good work!!!

thanks man, and im glad my log has gotten you interested in rugby, it's a great sport i'm sure you'd love it

If it's any guidance towards strength, one of the English premiership team's academy boys I met (17 years old) squatted 180kg, benched 120kg, and oh pressed with 40kg dbs for reps. (weights in lbs respectively are 397, 265, 88lb).

I dunno if you'll boss on the pitch at 6'2" though if you're playing in the 2nd row. Might be better looking at the 6 and 8 slots!

yeah i realize my lifts are pretty pathetic but im most likely not gonna be playing at that high of a level at university so i'm hoping my knowledge and experience will make up for lack of strength. Thanks for the info on that academy player though, gives me some goals to work towards

....
i'm back after a 3 week break of no working out, wasn't expecting too much today since i just arrived today after a 13 hour flight and having a horrible diet for 3 weeks with lots of drinking (turned 18 ) so yeah hehe, hopefully ill be back to where i was before the break soon

WS4SB
max effort lower body

Group A (work up to max set of 5)
Deadlifts:
335lbs
- Last rep was pretty sketchy

Group B (3x10)
speed skater squats:
25lb dumbbells
- not too sure about form, need to work on this

Group C (3x10)
Leg curls
95lbs plate

Group D (3 sets of timed sets)
Heavy dumbell holds
60s with 13lb dumbell in each hand

[horan]

I was told at school today that it looked like i had lost some weight, so when i went home i weighed myself, down 3-4 kgs (6-8 lbs) :S...i guess i ended up doing a mini cut over the break

today was a better gauge of how much strength i've lost i think, seems like i've mainly lost muscle endurance, max rep bench and pull ups were a lot worse than before the break...but I PR'd on all the other exercises which was very surprising

WS4SB
repetition upper

Group A (3 sets of max reps, 60s rest)
Barbell bench press: 135lbs
set 1: 10
set 2: 6
set 3: 5
- tried to focus on tucking my elbows in

Group B (3x10)
Triceps extensions
35lb dumbells PR
- felt pretty easy

Group C (4x10)
Pull-ups
5 reps
6 reps
5 reps
5 reps
- tried using a wider grip which made it a lot harder but i felt it more in my back

Group D (3x10)
Shoulder press (dumbbell)
45lbs
1x10 PR
2x9
- didn't even realize i was PRing on this until i got home and converted it

Group E (3x10)
barbell curl
50lbs PR
- felt good


Group F
Ab circuit:
20x sprinter sit ups
15x V-ups
15x toe touches
15x hip ups

[horan]

Decided to do some sprint and cardio work today

800m warm up

Tabata intervals: 20s sprint - 10s jog x8
- this absolutely destroyed me, towards the end i was probably sprinting as fast as i was jogging

Sprints: 30s sprint - 30s walk x5

i was pretty wrecked after this but felt good to get out and do some cardio and sprint work

[RubyInsectoid]

Bud, your journal is interesting but don't move to sweden with that name

[horan]

damn I lost a lot of strength in the barbell bench press and incline bench press

WS4SB1
Max effort upper

Group A (work up to max set of 5):
barbell bench press:
165lbs x3

Group B (3x10)
incline dumbbell bench press:
65lbs

Group C (4x10)
Cable x-overs:
level 12

Group D (3x10)
Seated bent-over dumbbell rear delt flyes:
25lbs

Group E (3x10)
Dumbbell side bends
60lbs

[horan]

WS4SB
max effort lower body

Group A (work up to max set of 5)
Deadlifts:
345lbs
- 10lbs off previous PR

Group B (3x10)
speed skater squats:
15lb dumbbells
- went a lot lower this time and really focused on form...and holy crap it got hard, looks a lot easier than it actually is

Group C (3x10)
Leg curls
110lbs plate PR

Group D (3 sets of timed sets)
Heavy dumbell holds
50s with 15lb dumbell in each hand PR
- this was painful...

[horan]

WS4SB
repetition upper

Group A (3 sets of max reps, 60s rest)
Barbell bench press: 135lbs
set 1: 12
set 2: 7
set 3: 5
- not far from where i was before

Group B (3x10)
Triceps extensions
40lb dumbells PR
- felt good

Group C (4x10)
Pull-ups
7 reps
6 reps
6 reps
6 reps
- getting better

Group D (3x10)
Shoulder press (dumbbell)
50lbs
1x9 PR
1x6
1x5
- don't know what happened with the last two sets

Group E (3x10)
barbell curl
60lbs PR
- good good good


Group F
Ab circuit:
20x sprinter sit ups
20x V-ups
20x toe touches
20x hip ups
- that hurt

[horan]

cardio work

800m warm up

Tabata intervals: 20s sprint - 10s jog x8

500m run

Sprints: 70m sprint - 70m walk x5

felt pretty good

[BenT]

good training mate

[horan]

WS4SB1
Max effort upper

Group A (work up to max set of 5):
barbell bench press:
155lbs
165lbs (spotter was holding onto the bar....)


Group B (3x10)
incline dumbbell bench press:
50lbs

Group C (4x10)
Seated cable row:
77kg
- have no idea why this machine is in kgs, everything else is in lbs

Group D (3x10)
Seated cable x-over:
level 11
- have to change this exercise to something different, not one of the available exercises for this group, don't know where i got it from

Group E (3x12)
Dumbbell side bends
60lbs PR
- easy

[horan]

had our first game of 2012 today, won 30 something to 0. Felt really good, scrummaging and rucking went especially well for me, i think the core work from WS4SB has really helped me improve within those areas and has made me much more stable. Only thing that didn't go so well were the line outs, i'm a jumper and i dont think i got a single ball today, they went to the other team every time, was absolute ****e...

[horan]

forced myself to the gym this morning even though i felt pretty sore, went alright

WS4SB
max effort lower body

Group A (work up to max set of 5)
Deadlifts:
1x2 365lbs
- felt like crap cause i didn't wait long enough between breakfast and working out, still not bad though but i tore up my hand

Group B (3x10)
speed skater squats:
20lb dumbbells PR
- this went surprisingly well

Group C (3x10)
Leg curls
2x10 125lbs plate PR
1x10 110lbs plate

Group D (3 sets of timed sets)
Heavy dumbell holds
55s with 15lb dumbell in each hand PR
- felt good

[horan]

WS4SB
repetition upper

Group A (3 sets of max reps, 60s rest)
Barbell bench press: 135lbs
set 1: 13
set 2: 5
set 3: 5
- 1 rep off previous PR

Group B (3x10)
Triceps extensions
45lb dumbells PR
- sketchy

No pull ups due to ripped up hand

Group D (3x10)
Shoulder press (dumbbell)
40lbs
- bad

Group E (3x10)
barbell curl
70lbs PR


Group F
Ab circuit:
20x sprinter sit ups
20x V-ups
20x toe touches
20x hip ups

[horan]

circuit work

3x DeFranco's Dumbell Complex With 30s rest between sets
Using 25lb dumbell

10x Front squats
10x Swings
10x Unilateral curl + press
10x Squat jumps


3x Javorek's Dumbell Complex with 30s rest between sets
Using 20lb dumbbells

6x Rows
6x Power snatch
6x Squat press
6x Bent over rows
6x Power snatch

Tabata interval circuit (20s work, 10s rest)

Burpees
20lb dumbbells deadlifts
Push ups
Sprinter Sit-ups
Paused push ups
Pull ups
Burpees
20lb dumbbells deadlifts

[horan]

WS4SB1
Max effort upper

Group A (work up to max set of 5):
barbell bench press:
165lbs
- Did 175lbsx6 but the spotter was helping out so much the entire time I really can't count it

Group B (3x10)
incline dumbbell bench press:
2x10 55lbs
1x7 55lbs
- So god damn frustrating that I didn't get that last set

Group C (4x10)
Seated cable row:
87kg
- Not bad PR

Group D (3x10)
Seated DB power cleans:
20lbs
- First time doing this, harder than I thought it would be

Group E (3x10)
Dumbbell side bends
65lbs PR
- Easy

[horan]

WS4SB
max effort lower body

Group A (work up to max set of 5)
Squats:
245lbsx3
- So annoyed I wasn't able to get 5 reps, will try again next time

Group B (3x10)
speed skater squats:
25lb dumbbells PR
- Need to rotate this, depth was probably not acceptable

Group C (3x10)
Leg curls
125lbs plate
- Went great

Group D (3 sets of timed sets)
Heavy dumbbell holds
60s with 15lb dumbell in each hand PR
- Time to move up to 17.5lbs dumbbells

[horan]

WS4SB
repetition upper

Group A (3 sets of max reps, 60s rest)
Barbell bench press: 135lbs
set 1: 14
set 2: 7
set 3: 7
- equalled my previous PR

Group B (3x10)
Triceps extensions
50lb dumbells PR

Group C (3x10)
Lat Pulldown
10x67kg
3x10 57kg

Group D (3x10)
Bradford presses
60lbs
- Was much harder than I thought it would be

Group E (3x10)
Preacher curls
10x 45lbs
10x 50lbs
10x 55lbs

Group F
Ab circuit x2:
12x sprinter sit ups
12x V-ups
12x toe touches
12x hip ups

[horan]

f--ck.........

Went out to a track today to do some sprints and stuff, did the usual tabata intervals and then decided to do some 100m sprints...about 70m in i felt a popping sensation in my hamstring, like a a guitar string breaking, and extreme pain...pulled hamstring...so god damn frustrating, the exact same thing happened about a year ago during a rugby match and when I went to see the doctor he told me to be extra careful and make sure to stretch and warm up before doing any sort of sprints in the future...wish i would've listened....

If anyone reads this, do you have any tips or advice on how to make it heal as quickly as possible? When should I start stretching it?