[QUOTE=BobisMighty;997572893]Yeah it's great because it warms you up while prepping your for a lowerbody workout.[/QUOTE]
I like to do my shoulder/RC warmup's in circuit format just to save time
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[QUOTE=BobisMighty;997572893]Yeah it's great because it warms you up while prepping your for a lowerbody workout.[/QUOTE]
I like to do my shoulder/RC warmup's in circuit format just to save time
[QUOTE=da2ricky;997674543]I like to do my shoulder/RC warmup's in circuit format just to save time[/QUOTE]Yeah thats a good idea. I do the same stuff as well.
[B]12/21/12
Overhead Press Day
Warmup:
Soft Tissue Work
Wall Pec Stretch
Pec Stretch with X-Straps
Medicine Ball Halos
Medicine Ball Raises
Medicine Ball pullovers
Dumbell Circles
Can Opener Raises
External Rotation
Workout:
Medicine Ball Wall Ball Throw[/B]
16x3x4
[B]Overhead Press[/B]
85x5 95x3 115x1 125x13
I cleaned all of these once before doing the set. All the racks were taken.
[B]Mixed Grip Pullups[/B]
BWx3x10 45lbsx2x5
[B]Dips[/B]
45lbsx15 45lbsx8 45lbsx9 BWx2x12
[B]Medicine Ball Slams[/B]
16lbsx10x4 10 seconds rest in between sets
[B]Climbing Rope Trainer[/B]
10 sets of 5 hand over hand pulls with 10 seconds rest
5 were pulling down, 5 were pulling up
[B]Circuit[/B]
1A [B]Ab twists with band[/B] 3x10
1B [B]Kettlebell Overhead Press[/B] 20kgx8 20kgx2x5
The Ab twists were like the video I posted last time. The KB presses were 3 sec up 3 sec down. My right shoulder couldn't handle too much of it. I did these back to back, with no rest after sets.
Just found out I won a tub of BRX by Force Factor and a football signed by Vernon Davis! Big thanks to the team at Force Factor! Especially audieswu for telling me about the contest and Tom70 for telling me I won.
[B]12/24/12
Bench and Squat Day
Warmup:
Foam Roller
Short band side steps
TKE's
KB Halos
Can Openers
Cuban Rotation
Bodyweight Squats[/B]
[B]Workout:
Medicine Ball Throws[/B]
8lbsx4x3
[B]Bench Press[/B]
190x5x5 190x12
[B]Box Jump[/B]
30"x6x3
[B]Squat[/B]
240x5x5 240x10
[B]Pushup Planks[/B]
1 set 1 minute
1 set 55 seconds
[B]Conditioning:
15yd shuttles[/B]
10x1 25 seconds rest
[B]
Medicine Ball Slams[/B]
8lbsx10x4 10 seconds rest
[B]
Rope Trainer[/B]
10 sets of 4 hand over hand pulls
10 seconds rest
how do you like the force factor BRX?
Strong work Bob! I love the Box Jumps prior to squats too.
[QUOTE=da2ricky;999854283]how do you like the force factor BRX?[/QUOTE]
I haven't gotten it yet, but the profile looks really good. Force Factor makes good products so I'm expecting some good stuff. Body Rush was awesome when I took it.
[QUOTE=audieswu;999856173]Strong work Bob! I love the Box Jumps prior to squats too.[/QUOTE]Yeah I really feel like it helps prime my legs for heavy lifting.
[B]12/27/12
Deadlift and Military Press
Warmup:
Foam Roller
Static Hip Stretch
Static Pec Stretch
Bodyweight Squat
Short Band Sidesteps
TKE with bands
Facepulls with bands
Band pullaparts
KB Halos
Shoulder circles
can openers
external rotations
front raises
Workout:
Box Jump with 40lb vest[/B]
26"x6x3
[B]Deadlift[/B]
315x5x5 315x10
Supposed to be 300lbs, but decided to hit 6 plates.
[B]Medicine ball throw [/B]
20lbx6x3
[B]Military Press[/B]
125x5x5 125x10
[B]Russian Twist with Landmine[/B]
45lbsx3x10 each side
[B]Conditioning:
20lb Medicine Ball Clean and Throw[/B]
10x4 25 second rest between sets
[B]2 small hurdles 2 high hurdles[/B]
10x1 20 seconds rest
[B]Grappler punches[/B]
45lbsx10x4 15 seconds rest
As always doing work! Dude someone need to pick you up again as sponsored athlete!
[QUOTE=audieswu;1000588683]As always doing work! Dude someone need to pick you up again as sponsored athlete![/QUOTE]That would be awesome haha. Who knows, maybe i'll get lucky with that again.
[B]12/28/12
Back and Accessories
Warmup:
Foam Roller
Static Hip Stretch
Wall Pec Stretch
Shoulder Stretches with Band
Bodyweight Squats
Short Band Sidesteps
TKE with band
Face Pulls
Band Pullaparts
KB Halos
Front Raises[/B]
[B]Workout:
Good Mornings[/B]
185x2x5 205x2x5 225x2x5
[B]Barbell Hip Thrusts[/B]
185x10 275x4x5
Back Tri-set[B]
[/B]1A Pullups 45lbsx3x5 45x2x3
1B Chinups BWx6 BWx2x5 BWx3 BWx4
1C Inverted Rows BWx4x10 BWx6
[B]Conditioning:
Kettlebell Jumps[/B]
28kgx10x4 25 seconds rest
[B]Lateral Hops over cones[/B]
10x4 20 seconds rest
[B]
Rugby Drill[/B]
I did what's in this video with a few changes.
[youtube]DDNOyfCZHyc[/youtube]
Instead of a sand bag, I used a 20lb medicine ball. I basically cleaned and threw it up, instead of just cleaning and pressing it. I did everything else the same.
Did this in Tabata intervals for about 5 minutes, or 10 rounds. This was rough but awesome.
[B]12/31/12
Bench and Squat Day
I wasn't able to update this on Monday as it was my sister's wedding haha.
Warmup:
Foam Roller
Soft Tissue Work with Lacrosse Ball
Static Hip Stretch
Static Hamstring Stretch
Wall Pec Stretch
Overhead Squat with PVC Pipe
Short Band Sidesteps
TK with Band
Medicine Ball Halos
Medicine Ball Front Raises
Plate Circle inward and outward
Workout:
Bench Press[/B]
175x2 195x2 210x3x5 210x6
The last 4 sets of bench press I actually superset with plyo pushups, which probably wasn't the best idea.
[B]Box Jumps[/B]
36"x5x3
[B]Squat[/B]
205x2 245x2 265x3x5 265x10
It's possible I may have done an extra set of 265x5 as well before the last set.
[B]Pushup Planks into regular planks[/B]
45 seconds of Pushup Planks 15 seconds of regular planks
30 seconds of Pushup Planks 30 seconds of regular planks
Conditioning:
[B]Medicine Ball Slams[/B]
20lbsx10x5 25 seconds rest
[B]Kettlebell Jumps[/B]
24kgx10x5 25 seconds rest
This and the medicine ball slams I essentially did on every half minute, it usually took about 5 or 6 seconds to complete all reps.
[B]Rugby Conditioning Drill[/B]
Tabata Intervals
10 rounds or 5 minutes total
[B]1/2/13
Back and Accessory lifts
Warmup:
Foam Roller
Soft Tissue work with lacrosse ball
Static Hip Stretch
Pigeon Stretch
Wall Pec Stetch
Overhead Squat with Barbell
Short Band Sidesteps
TKE with Bands
KB halos
KB Front Raises
Workout:[/B]
[B]Power Clean[/B]
135x5 185x3 205x3
[B]Power Clean + Clean Pull[/B]
225x3x1
My cleans sucked, I might have still been tired from my awful hangover the day after my sister's wedding
[B]Kettlebell Lunges[/B]
32kgx3x7
Weight is each hand
[B]Back Tri-Set[/B]
1A [B]Weighted Pullups[/B] 40lbsx2x5 40lbsx3 45lbsx4
1B [B]Chinups[/B] BWx4x5
1C [B]Inverted Row[/B] BWx3x10 BWx12
[B]Mountain Climber Plank[/B]
2x12 1x14
[B]Conditioning:[/B]
[B]Box Jumps[/B]
24"x10x5 jumps every half minute
[B]
15yd Shuttle Run with Weighted Vest[/B]
40lbsx10x1 Rest 25 seconds
[B]Rope Trainer[/B]
10x5 hand over hand pulls every half minute
1/3/13
MMA
Did grappling work for about an hour and some rolling for 15 minutes.
Good stuff man, I really like the Back Tri-Set you did in the last workout. You've been doing the MMA for a few months now, are you better standing or on the ground?
[QUOTE=da2ricky;1004164733]Good stuff man, I really like the Back Tri-Set you did in the last workout. You've been doing the MMA for a few months now, are you better standing or on the ground?[/QUOTE]yeah the back set i got from some article a while back, it feels real good.
In MMA i've always been better standing. I think I'm a fair boxer when it comes to blocking, moving, and striking. On the ground I'm usually good at getting out of stuff, but It's hard for me to submit anyone. Although yesterday I did submit the guy I was rolling with a few times, although then I got submitted by the owner of the school afterward haha.
[B]1/4/13
Deadlift and Military Press
Warmup:
Foam Roller
Soft Tissue Work with Lacrosse Ball
Static Pec Stretch
Static Hip Stretch
Pigeon Pose
Overhead Squat
Short Band Sidesteps
TKE with Band
Facepull with Bands
Band Pullaparts
Shoulder Dislocations
Workout:
Box Jumps w/20lbs[/B]
30"x5x3
[B]
Deadlift[/B]
255x2 315x2 330x3x5 330x8
[B]
Medicine Ball Throw[/B]
8lbsx5x3
[B]Military Press[/B]
105x2 125x2 135x3x5 135x8
[B]Planks[/B]
2 sets of 1 minute
[B]
Conditioning:
Split Jumps[/B]
10x5 every half minute
[B]Grappler Punches[/B]
70lbsx10x5 every half minute
[B]Medicine Ball Slams[/B]
20lbsx10x5 every 15 seconds
I wanted to do something different for the 3rd drill, but there were too many people in the side room, so I couldn't do shuttle runs. I have to start bringing my battling ropes to the gym.
[B]1/7/12
Bench and Squat
Warmup:
Foam Roller
Soft Tissue Work with Lacrosse Ball
Static Pec Stretch
Static Hip Stretch
Pigeon Pose
Overhead Squat
Short Band Sidesteps
TKE with Band
Facepull with Bands
Band Pullaparts
Shoulder Dislocations
Workout:
Medicine Ball Chest Throw[/B]
16lbsx4x2
[B]Bench Press[/B]
45x5 135x5 160x3 190x2 205x1 215x1 230x8
[B]Box Jumps[/B]
36"x4x2
[B]
Squat[/B]
170x5 205x3 240x2 255x1 270x1 290x8
[B]Planks[/B]
1 set 70 seconds
1 set 60 seconds
[B]
Conditioning:
KB Squat Jumps[/B]
24kgx10x6 every half minute
[B]Rugby Conditioning Drill[/B]
Tabata Intervals 5 minutes (or 10 rounds)
[B]Medicine Ball Slams[/B]
20lbsx10x6 every half minute
[QUOTE=BobisMighty;1006120043]
[B]Bench Press[/B]
45x5 135x5 160x3 190x2 205x1 215x1 230x8
[B]Box Jumps[/B]
36"x4x2
[B]
Squat[/B]
170x5 205x3 240x2 255x1 270x1 290x8
[/QUOTE]
interesting rep scheme on these ^^. diggin the medicine ball work.
[QUOTE=da2ricky;1006154523]interesting rep scheme on these ^^. diggin the medicine ball work.[/QUOTE]Yeah it's the realization phase of the juggernaut method, so it's all about ramping up to your last set.
45 seconds of Pushup Planks 15 seconds of regular planks
30 seconds of Pushup Planks 30 seconds of regular planks
do you find this works well?
also sick thread bra, i also play rugby and you've got good stuff on here man!
[QUOTE=daxpwn;1006850853]45 seconds of Pushup Planks 15 seconds of regular planks
30 seconds of Pushup Planks 30 seconds of regular planks
do you find this works well?
also sick thread bra, i also play rugby and you've got good stuff on here man![/QUOTE]
good post history, not sure why you're red, let me fix this. Welcome to the green abyss buddy.
Great reading all your fitness & conditions posts man, gives me ideas. Good luck with the rugby.
[QUOTE=daxpwn;1006850853]45 seconds of Pushup Planks 15 seconds of regular planks
30 seconds of Pushup Planks 30 seconds of regular planks
do you find this works well?
also sick thread bra, i also play rugby and you've got good stuff on here man![/QUOTE]Yes because pushup planks really tired me out very quickly haha. it tires out my shoulders and core, but i can do a regular plank just fine after trying to do these.
Just to clarify, these are the plank pushups i'm doing. i should really be calling them plank to pushups, since i just found out pushup planks are something entirely different and much harder
[youtube]_cnkq3Y9JcY[/youtube]
[QUOTE=PopeGregorius;1006936313]Great reading all your fitness & conditions posts man, gives me ideas. Good luck with the rugby.[/QUOTE]thanks man! most everything i'm doing is from the juggernaut method 2.0 by chad wesley smith. great book. i also look at some other blogs to see stuff that other ruggers and athletes are doing. youmerugby.com is a great blog (when he updates it). [url]http://trainoutpain.blogspot.com/[/url] has some great stuff, though it's more random. you have to really dig through it to get workout specific stuff.
[B]1/9/12
Accessory lifts and back
Warmup:
Foam Roller
Soft Tissue Work
Static Hamstring Stretch
Short Band Sidesteps
TKE with bands
KB halos
Band pullaparts
Facepull with Bands
Workout:
Barbell Reverse Lunge with front leg elevated[/B]
135x2x5 155x4x5
Reps are each leg, 30 seconds rest between sets
[B]Back Tri-Set[/B]
1A [B]Pullups[/B] 45x3x5 45x4
1B [B]Chinups[/B] BWx2x5 BWx3 BWx4
1C[B] Inverted Rows[/B] BWx11 BWx2x10
[B]Dips[/B]
45lbsx10 90lbsx5+BWx5 90lbsx4+BWx6
First time doing dips with 90lbs. I used two 45lb chains around me neck, so I was probably leaning forward a bit too much. Might try with a belt next time.
[B]Plank to Pushup[/B]
45 seconds 15 seconds regular plank
40 seconds 20 seconds regular plank
[B]Conditioning
Box Jumps[/B]
24"x10x6 25 seconds rest between sets
[B]Wall Ball[/B]
20lbsx10x6 25 seconds rest between sets
[B]Rope trainer[/B]
10 sets of 6 hand over hand pulls every half minute
I wanted to do shuttle runs, but the fitness room was too crowded, and my new merrell barefoot shoes were really slippery inside.
[IMG]http://i.imgur.com/fWr4L.jpg[/IMG]
Got them for Christmas from me Ma.
great wee session...
what was wrong with the trainers???
[QUOTE=BobisMighty;1007247493]
I wanted to do shuttle runs, but the fitness room was too crowded, and my new merrell barefoot shoes were really slippery inside.
[IMG]http://i.imgur.com/fWr4L.jpg[/IMG]
Got them for Christmas from me Ma.[/QUOTE]
Sometimes a little sandpaper run over the bottom of the shoes can help fix that.
Love that last training session Bob.
Those merrell's look sick!
Is there a way you can "barely" scuff them on the inside to prevent for being slippery?
Just a thought :D
[QUOTE=scott_donald;1007473163]great wee session...
what was wrong with the trainers???[/QUOTE]
They were just slippery as I was running around. I might do what grace said and just use some sandpaper on the bottom. Could also have been from the massive amount of sweat I leave around the place.
[QUOTE=grace_ou;1007534253]Sometimes a little sandpaper run over the bottom of the shoes can help fix that.[/QUOTE]
Will do!
[QUOTE=audieswu;1007535603]Love that last training session Bob.
Those merrell's look sick!
Is there a way you can "barely" scuff them on the inside to prevent for being slippery?
Just a thought :D[/QUOTE]Thanks man!