Well this is my third incarnation of my journal…
Version 1 – http://forum.bodybuilding.com/showthread.php?t=222316
Version 2 - http://forum.bodybuilding.com/showthread.php?t=1669931
Its very interesting the versions of my own personal training as I have learned over the years and how to train for my given sport rugby and how to train others. How some lifts have improved and some have got worse – how I have changed my thinking… wish I knew then what I do now!!!
Personally not playing right now but still train with rugby focus – essentially a permanent offseason!!! And certainly in the best shape of my life!!!
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Results 1 to 30 of 5613
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05-13-2013, 05:13 AM #1Sleepy moderator
- Join Date: Feb 2003
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Scott_donald - The Third Incarnation of training.
Sleepy.
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05-13-2013, 05:13 AM #2Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
130513
What i felt like doing Speed
Movement prep
Buildups 50-90%
40m
40m
40m
40m
Leg drills
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
Flat out standing start
20m
20m
20m
20m
Slow build up then flat out
60m
60m
60m
fitness
4x400m continuous
Great session... still not 100% comfortable accelerating so used a standing start... form was great on the longer 60m runs...Sleepy.
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05-13-2013, 05:13 AM #3Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
130513
What i felt like doing load
Snatch
20x3 Power snatch
20x3 Power snatch ss 20x3 ATG OH Squat
20x3 Power snatch ss 20x3 Snatch
40x1 Power snatch ss 40x2 Snatch
40x2
45x2
50x2
55x1
55x1
57.5x1
57.5x1
60xPower snatch
60xPower snatch
60xPower snatch
60xPower snatch ss 60xATG OH Squat
Snatch Pull
80x3
80x3
80x3
80x3
BB Bulgarian split squats
60x10
70x10
80x10
Shrugs ss Side laterals ss DB concentration curls
120x20 ss 25x15 ss 25x15
140x20 ss 25x15 ss 25x15
160x20 ss 25x15 ss 25x15
Crunches with twist on ball
BWx30
BWx30
BWx30
BWx30
Prone side dips
BWx12 each side
BWx12 each side
BWx12 each side
BWx12 each side
Snatch - the 40 and 45 were so smooth and technique felt awesome... 50 is very smooth too... 55 is where body has to think to drop... certainly mental with 60... hips stop firing and it seem half speed... bleu
Snatch pulls - hope these help... first set felt heavy... hip pop got better and better with each set... positions were awesome...
BSS - started rusty with 60... 80 was good and best set...
Superset - was fine...Last edited by scott_donald; 05-13-2013 at 10:41 AM.
Sleepy.
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05-13-2013, 05:17 AM #4\_(ツ)_/�
- Join Date: Oct 2010
- Location: United States
- Posts: 11,236
- Rep Power: 84806
Nice work on the snatch's. Do I see some ab work in there?! Don't think I've seen you work ab's directly since I've been following lol.
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05-13-2013, 05:54 AM #5fapping into a volcano
- Join Date: Jun 2010
- Location: Missouri, United States
- Age: 36
- Posts: 8,228
- Rep Power: 48235
Still loving the training bro, always good work!
4% shredded with striated!
~Blocky Waist Crew~
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05-13-2013, 06:32 AM #6Registered User
- Join Date: Apr 2009
- Location: Calgary, Alberta, Canada
- Age: 37
- Posts: 5,036
- Rep Power: 38616
Subbed in for this one.
Nice sessionsTraining Log - The long overdue comeback: http://forum.bodybuilding.com/showthread.php?t=171218951
*Canadian Crew*
IG: moshvr
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05-13-2013, 06:33 AM #7Registered Rep
- Join Date: Jun 2012
- Location: West Des Moines, Iowa, United States
- Posts: 42,645
- Rep Power: 125951
Posting to sub to this! Looking like some sick training!
678/424/700 - USPA Raw International Elite 220
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05-13-2013, 10:22 AM #8Omega Level
- Join Date: Nov 2007
- Posts: 47,105
- Rep Power: 157450
in on this
you ever post pics or videos?
im interested in seeing technique or your training environment
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05-13-2013, 11:27 AM #9Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
i always do ab work... just doubled the volume for this block...Originally Posted by da2ricky
thanks... snatches are so frustrating... Power snatch PR of 90 and cant snatch 60 yet!!!
thanks... nothing has changed except my groin is almost fixed...Originally Posted by Exane
welcome back...Originally Posted by moshvr
thanks...
thanks and welcome...Originally Posted by bobbydigitaloa
hello...Originally Posted by RyouBakua
nope never... dunno its just not me to vid my weights... happily vid Rugby or skiing or golf...Sleepy.
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05-13-2013, 11:31 AM #10Omega Level
- Join Date: Nov 2007
- Posts: 47,105
- Rep Power: 157450
rugby vids are cool too
rugby players always develop tremendous leg strength
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05-13-2013, 12:43 PM #11Please Stay Supple
- Join Date: Jun 2011
- Location: New Zealand
- Posts: 19,892
- Rep Power: 68548
In, rugby focused training huh should be interesting.
Liftin' or Blazin'
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05-13-2013, 05:26 PM #12Sexual Tyrannosaurus
- Join Date: Mar 2007
- Location: Ohio, United States
- Posts: 16,420
- Rep Power: 24711
Perhaps I was mistaken, just seemed like your emphasis was on back squat.
Fitness Journal:
http://forum.bodybuilding.com/showthread.php?t=107651531
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05-13-2013, 06:01 PM #13
Subbed. Workouts looks interesting.
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05-13-2013, 07:09 PM #14Bloody but unbowed
- Join Date: Mar 2009
- Location: Australia
- Age: 62
- Posts: 39,144
- Rep Power: 206744
Really interesting workout regime with the combo of plyo work, speed work and strength = hard work for a big dude. Looks great for allround fitness and athleticism even if the rugby is off the agenda (is that for good?)
I know that you're a skier and that looks like a great regime for ski fitness as well
Any particular goals for your training regime? (eg oly lifts, bodyweight, body fat, competing etc.)"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-13-2013, 09:25 PM #15Registered User
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
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- Rep Power: 55734
Subbed of course.
I feel weaker just by typing in here, ha!
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05-14-2013, 01:39 AM #16Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
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thats just a generalisation...Originally Posted by RyouBakua
but yep some games can be great - some very boring...
thanks and welcome...Originally Posted by Bonkies
sometimes yes... i always manipulate everything for constant progression during my loads and to really push myself...Originally Posted by 2 D
thanks.... and welcome...Originally Posted by DivaJana
i am not big at all really... lost quite a bit of weight now intentionally as no need to carry excess...Originally Posted by fittofattofit
its essentially off due to working on saturdays... but if my vacation plans out this summer hopefully play a wee bit on it...
hmmm... the way i look at my training... right now is countdown to summer vacation... not booked yet... so improve everything till then....no number aims just how i feel....
hello... yesterday really wasn't a day of pushing anything...Originally Posted by nwskier
Sleepy.
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05-14-2013, 03:22 AM #17____( ͡° ͜ʖ ͡°)__________
- Join Date: May 2012
- Posts: 23,154
- Rep Power: 231296
in girlfriend
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05-14-2013, 03:54 AM #18Tu papi
- Join Date: Dec 2010
- Location: United States
- Posts: 30,316
- Rep Power: 72486
in.
OG
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05-14-2013, 03:58 AM #19Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
Originally Posted by BabyOilBrah
welcome back guys...Originally Posted by Jasonk282
Sleepy.
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05-14-2013, 05:10 AM #20Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
140513
What i felt like doing Speed
Movement prep
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
2 minutes rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
was not looking forward to this run at all... no idea how i would perform after only doing endurance for last 4 weeks...Sleepy.
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05-14-2013, 05:10 AM #21Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
140513
What i felt like doing load
ATG Front Squat
BWx5
BWx10
60x5
60x5 2 sec pause(=PR)
70x5 2 sec pause
80x5 2 sec pause(PR 176lbs)
90x2
95x2
100x2
105x2
110x1
ATG Back Squat
100x5
100x5
100x5
100x5
100x10
Flat bench
60x10
100x10
120x5
140x5
150x3(330lbs)
160x3
Close Grip bench ss Skulls ss Dips
115x15 ss 85x15 ss BWx15
115x15 ss 85x15 ss BWx15
115x15 ss 85x15 ss BWx15
Leg raises on bench
BWx12
BWx12
BWx12
BWx12
Standing russian twists with plate
20x30
20x30
20x30
20x30
FS - still weary of my healing groin... Paused stuff is new and heavy there but again i will continue to see the benefit... 90 was smooth and the 95 was nice too - just not used to weight across my shoulders... finally felt my groin on the 110 and time for a single and stop...
BS- had in my head 100x10 for 5 sets but groin was not going cooperate with that... happy ish...
Flat bench - was ok up to 150... heavy the 150 though... havent benched heavy in a while only been cgb...
Superset - didnt know what weight to go with on the cgb... prob should have gone heavier... but felt good...Sleepy.
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05-14-2013, 05:32 AM #22\_(ツ)_/�
- Join Date: Oct 2010
- Location: United States
- Posts: 11,236
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Nice work on the sprints and paused front squats. Good to see the groin is finally better. My front delts are always sore the day after doing front squats from the weight of the bar
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05-14-2013, 05:38 AM #23Registered User
- Join Date: Apr 2009
- Location: Calgary, Alberta, Canada
- Age: 37
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Nice work Scott. I like that triple set!
Training Log - The long overdue comeback: http://forum.bodybuilding.com/showthread.php?t=171218951
*Canadian Crew*
IG: moshvr
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05-14-2013, 08:33 AM #24That's how you get ants.
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
In on new log. Nice work with the paused front squats.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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05-14-2013, 10:11 AM #25
do you bounce with barbell at bench press, military press, close grip??
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05-14-2013, 12:50 PM #26Please Stay Supple
- Join Date: Jun 2011
- Location: New Zealand
- Posts: 19,892
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Woah strong presses man, that triple superset is intense!
Liftin' or Blazin'
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05-14-2013, 02:38 PM #27Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
thanks...Originally Posted by da2ricky
Nice work on the sprints and paused front squats. Good to see the groin is finally better. My front delts are always sore the day after doing front squats from the weight of the bar
its not 100% but good enough to squat over 100kg now it seems!!!
what grip do you use??? i have never had a problem...
thanks...Originally Posted by moshvr
i posted the comments before my last set... wow it was hard... just made it and no more with a lot of deep breaths!!!
thanks... i need them and i need them to be heavier!!!Originally Posted by BobisMighty
what do you mean??? my rom is about an inch short of chest... damaged shoulders over years and if i touch my chest with anything over 100kg my left shoulder likes to pop out...Originally Posted by sroids
thanks...Originally Posted by Bonkies
yep it was... too many rep on the cgb so will adjust for next week...Sleepy.
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05-14-2013, 07:57 PM #28Sexual Tyrannosaurus
- Join Date: Mar 2007
- Location: Ohio, United States
- Posts: 16,420
- Rep Power: 24711
Ton of volume there Scott, you've got to be loving the off season.
Fitness Journal:
http://forum.bodybuilding.com/showthread.php?t=107651531
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05-15-2013, 05:12 AM #29Just a gym rat
- Join Date: Jul 2009
- Location: Australia
- Age: 35
- Posts: 19,081
- Rep Power: 119644
Oh hello
gearing up for a nice big summer over there mate!! Heheh
Last edited by TheProgressiveOne; 05-15-2013 at 05:21 AM.
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05-15-2013, 11:48 AM #30Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
thanks... haha yes my permanent one...Originally Posted by 2 D
if i can sort out what i am doing yes...Originally Posted by TheProgressiveOne
Oh hello gearing up for a nice big summer over there mate!! HehehSleepy.
gearing up for a nice big summer over there mate!! Heheh
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