jf rugby log

Squat
45x10
135x5
185x5
225x5
275x1
325x1x6


OHP
135x3
155x1
180x2x3

Deadlift
225x3
275x3
315x1
365x1

Hammy was a little unstable so stopped there.

Nordic ham curls
2x5 w/lots of assistance

Pull ups
20 (10 weighted)

Did some yoga again today, this time focusing on strength. I was definitely getting a good workout.

Yesterday was a circuit-type session. Ten rounds of:

5 pull ups
5 burpees
5 kb swings

Im 15 and Im just starting to play rugby next week, it looks very fun. I did some sprints today because my cardio isnt the best, what do you do for cardio?

[QUOTE=politiks;1428063591]Im 15 and Im just starting to play rugby next week, it looks very fun. I did some sprints today because my cardio isnt the best, what do you do for cardio?[/QUOTE]
I don't do much extra cardio in-season. But I will do some conditioning and touch rugby in the off season to stay loose.

Regardless of what extra cardio you do, there is definitely an adjustment phase when you're new. For me, what helps most i HIIT, like ladder sprints with a burpee at each phase. But your mileage may vary.

Hammy was feeling good enough to get some Oly work in but didn't pick up where I left off exactly.

Snatch
45x3
75x3
95x2
105x2
115x2x2
125x2

Clean and jerk
135x2
155x1
165x1
175x1x5

Deadlift
135x5
225x3
275x3
315x3
365x1
405x1x5

Hammy was meh, but serviceable. Probably going to take it easy at practice tomorrow.

Squat
45x10 goblet
135x5
185x5
225x5
275x1
325x1x7
275x4

OHP
135x3
155x1
180x2x3
180x1

Pull ups
30

Pull ups
30

Single leg hip thrust
3x10 each side

Nordic ham curls
3x5 w/a lot of assistance
These actually made legs feel really loose overall. I like them.

Snatch
45x3
75x3x2
105x1x3
115x1x2
135x1x6

Clean and jerk
135x2
155x1
175x2+1x5

Snatch pull
175x2x3

Squat
45x10 goblet
135x5
185x5
225x5
275x1
325x1x8
225x5 front

OHP
135x5
155x1
185x1x3
155x3

Pull ups
15 weighted

SLDL
225x8
315x8

Squat
45x10 goblet
135x5
185x5
225x5
275x1
325x1x8
225x5 front

OHP
135x5
155x1
185x1x3
155x3

Pull ups
15 weighted

SLDL
225x8
315x8

Tried something different today, was going for snatches and squats but really wasn't feeling it. What I'm probably going to do is continue Oly lifts on Mon and Thurs, strength on Tues, and drop the Friday lifts during the season.

Did deadlifts this afternoon no problem.

Deadlift
135x5
225x5
275x5
315x5
385x5x4

Squat
45x10 goblet
135x5
185x5
225x5
275x1
335x1x3
275x6

OHP
135x5
185x1x3
135x6

KB rows
120x10 each side

some very respectable lifts there mate especially your olympic lifts! why dont you do conditioning In-season?

[QUOTE=Bignik92;1429912001]some very respectable lifts there mate especially your olympic lifts! why dont you do conditioning In-season?[/QUOTE]



Thanks mate. Actually this winter was the first time in a few years where I didn't do a whole lot of conditioning. Main reason is commitments at home. I've found that I can get my stamina up relatively quickly, conditioning for me is more of a way to keep from getting too fat. But I've also recently invested in a small weight sled that I plan on using more regularly.

Edit: just reread your post. We do some conditioning in training in-season, but I don't do any extra.

Pull ups
30

Single leg hip thrust
3x10 each side

Nordic ham curl 2x5

Think I developed some quad tendonitis last week. Can't squat. Was able to play 80 minutes on Saturday. But I'm feeling it this week.

OHP
135x5
155x3
165x3
165x2x2

Pull ups
20

Just felt weak overall. Sucks to have to take time off but probably have no choice.

Pro tip: don't overdo it.

Pull ups
30

SLDL
135x8
225x8
315x5x3
275x8

Knee area felt better but can't do any kind of squat motion.

Hang power snatch
45x3
75x3
95x3
105x2x5

Hang power clean and press
105x2
135x2x5

Hang snatch pull
155x3x3

Deadlift
135x5
225x6
275x3
315x3
365x3
405x3
405x2
Wanted to hit 405x3x4 but I guess the time off didn't help. Will try next week.
385x4
315x10

Front squat
135x5
Just wanted to try my knee out. Was stiff but not as bad. Might try light back squats tomorrow and get back on track.

Squat
45x10 goblet
135x5
Felt tendon release in knee/quad but felt a little unstable. No pain, quit there.

OHP
135x5
155x3x3
135x5

Pull ups
30

Did some sled work this morning but didn't go too nuts. Here's the rest:

Pull ups
30

Single leg hip thrust
2x10 each side
2x10 +45# each side

Yesterday

Deadlift
135x5
225x5
275x5
315x3
365x3
405x0
335x5x5

Today

Squat
45x10 goblet
135x3
185x3
225x3x3
185x5
45x10 goblet


Feel like I have to recalibrate squat and deadlift form. Knee still isn't 100%

OHP
95x5
135x5
145x5
155x3

Pull ups
10
5 weighted

Pull ups
30

Deficit Stiff leg DL
135x8
225x5
315x5x3
275x8

Farmers walk
1 min w/90# in each hand
1 minw/45# each

Snatch
45x3
75x3
85x2
75x3x2
Feel like I lost some flexibility last 3 weeks.

Clean and jerk
135x1x3
145x1
155x1x2

Goblet squat
45x10x2

Not playing tomorrow so I'm going at it kind of light today.

Squats
45x10 goblet
135x8
185x5
225x5
255x8x2
185x6 front
225x5 front

BTN OHP
95x5
105x5x2

Pull ups
15

KB rows
100x10 each side

Did some extra warmup today with "skater" squats. It's a one legged squat, but unlike a pistol, your opposite leg is in the back, resembling the follow through of skating.

Deadlift
135x8
225x5
275x5
315x5
365x3x5
315x8x2

Squat
45x10 goblet
135x3
185x3
225x3
275x3x3
225x10

OHP
135x5
165x3
155x3

Pull ups
20

Step ups
1x5 per side
1x10 +20# per side

Pull ups
30

SL hip thrust
1x10 per side
2x8 +90# perside

Stiff leg DL
135x8
225x5
275x5
315x8

Snatch
45x3x2
75x3x2
95x2x5
Working on getting flexibility back

Clean and jerk
135x2
155x1x3
165x1x2

Snatch pulls
165x2x3