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Thread: BobisMighty's Rugby Training Log
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11-19-2010, 01:05 PM #181
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11-19-2010, 01:06 PM #182
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11-22-2010, 05:55 PM #183
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Deadlift week 2
Dynamic Stretching
Deadlift
45x10 225x5 275x5 340x3 360x3 380x3
Front Squat
155x3x10 165x2x10
Wide Stance Good Mornings
155x3x10 165x2x10
Leg Raises
20,15,15,12
StretchingMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-23-2010, 05:45 PM #184
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Military Press Week 2
Military Press Week 2
My shoulder felts awful all day, so I did lots of shoulder prehab. external and internal rotations, broomstick stretches, the whole bit.
Military Press
45x10 85x5 105x5 125x3 135x3 145x5
last set had a bit of leg drive, so I'm going to bring down the numbers again. at 135 i was fine though.
Seated Dumbbell Shoulder Press(weight is each hand)
42.5x5x10
Pullups(alternating sets of wide parallel grip and regular overhand. also again first number is bodyweight, second number is assisted)
10,5(5),5(5),4(6),4,(6)
Dumbbell Lateral Raises
20x3x10
Machine Lateral Raises
60x10, 70x10
Machine Shrugs
250x3x15
Supersetted with
Parallel Cable Facepulls(weight is each hand)
35x3x15
after doing this i realized there is a better shrugging machine that i can stack more weight on, so i'll be using that for now on. i feel like my traps have shrunk.
Chinups to failure
StretchingMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-25-2010, 12:09 PM #185
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 2 Squat Day
Happy Thanksgiving everyone!! Dirty bulk like there's no tomorrow!!
Dynamic Stretching
Barbell Squat
135x5 175x5 210x5 260x3 275x3 290x6
Good Mornings
155x2x10 165x3x10
Box Squat(bench was 1" below parellel with thick foam, made it a little harder to come up from the bottom)
165x5x10
Hanging Leg raises (knees to elbows)
12,10,10,10
stretchingMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-26-2010, 07:29 PM #186
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 2 Bench Day
Extensive Shoulder Prehab
Barbell Bench
45x10 135x5 155x5 190x3 205x3 215x5
Close Grip Bench Press
135x5x10
Supersetted with Pullups of various grips
5x5
Chest Supported Barbell Row
115x2x10 135x3x10
Dumbbell Lateral Raises
20x3x10 25x2x10
Plate Loaded Machine Shrugs
315x10 315x3x20
Parallel Cable Facepulls(weight is each stack)
40x4x15
StretchingMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-29-2010, 06:21 PM #187
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 3 Deadlift Day
Dynamic Stretching
Did this longer than usual as people were using the deadlift platform, and they hogged all the bumper plates. I don't think they knew that you only need to use one on each side.
Deadlift
45x10 225x5 275x5 315x5 365x3 405x3
Front Squat
165x5x10
Wide Stance Good Morning
165x5x10
Ab coaster machine
40lbsx3x20
This hurt more than I thought it would.
Leg raises
2x13
Weighted hamstring stretch
I took an empty barbell, I stood on a box and slowly bent over, keeping my legs straight sort of like a stiff-legged deadlift. i let the bar pull me down farther than i normally would reaching down. held this for 20 seconds. I did this 3 times.
Full body stretchingMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-29-2010, 07:17 PM #188
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11-29-2010, 08:28 PM #189
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11-30-2010, 04:48 AM #190
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11-30-2010, 06:06 PM #191
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 3 Military Press
Extensive Shoulder Prehab
Military Press
45x10 75x5 85x5 115x5 125x3 135x5
Supersetted with
Pullups (standard overhand)
5x5
No leg drive on Military Press at all.
Seated Dumbbell Shoulder Press
42.5x5x10
Band Assisted Wide Parallel Grip Pull-ups(light long band)
10,10,10,8,12
Looking back I should have done either lat pull downs or seated rows, but I think it went ok.
Dumbbell Lateral Raises (palms facing forward, brought dumbbells as high as i could past shoulder level, but no more than 45 degrees from floor)
20x5x10
Parallel Cable Face Pull
45x4x15
Plate Loaded Machine Shrugs
375x3x15MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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12-02-2010, 06:17 PM #192
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 3 Squat Day
Dynamic Stretching
Barbell Squats
55x10 185x5 210x5 245x5 275x3 315x4 315x3
I was supposed to hit 305 for 1, but I thought the hell with it. And I blasted through it. I could have hit 5reps the first time, but I came down a little fast and the bar hit the supports. I paused at the bottom to eliminate the bounce and came up. That's why I did the second set of 315. I bet I could hit 315 for 3 sets of 5 fresh though.
GHR
5x10
Low Bar Box Squat
165x5x10
Ab bench
10x20 20x20 25x20
weighted hamstring stretch
deep stretching for about 15-20 minutes. lost count.
I'm already happy with this improvement. I just hope my bench improves tomorrow.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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12-03-2010, 05:39 PM #193
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 3 Bench Day
Light Stretching
Shoulder Prehab
Bench Press
45x10 135x5 155x5 180x5 205x3 230x3
I was supposed to do 225x1 but I rounded up. I'm happy with what I did. Hopefully I continue to make progress in the bench press, and my shoulders make a full recovery like they seem to be doing.
Close Grip Bench Press
135x5x10
This felt much easier than in past workouts.
Chest Supported Barbell Row
135x5x10
I really concentrated on squeezing my back at the top. That made a difference in the last 2 sets.
Seated Behind the neck shoulder press
45x10 65x10 75x4x10
The last 4 sets were supersetted with
Parallel Grip Chin ups
5,5,5,5
I went with behind the neck shoulder press because I wanted to do something that hit all the delts, not just my middle delts. I want my assistance work to be more compound movements with as little isolation as possible.
Plate Loaded Machine Shrugs
405x5x10
StretchingMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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12-06-2010, 06:15 PM #194
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 4 Deadift day
This is my deload week.
Dynamic Stretching
Box Jumps
4x5
Deadlift
225x4x5 275x5
Sumo Deadlift
225x5x10
Front Squats
165x5x10
Leg Raises
20,17,16,15,15
Deep Stretching.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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12-07-2010, 05:23 AM #195
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12-07-2010, 07:32 AM #196
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12-07-2010, 07:41 AM #197
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
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12-07-2010, 07:43 AM #198
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12-07-2010, 08:36 AM #199
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12-07-2010, 09:10 AM #200
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12-07-2010, 05:32 PM #201
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 4 Military Press Day
Light stretching
Shoulder dislocations
YTWL raises with 5lbs
Military Press (used a thick bar today)
45x10 75x4x5 95x5
Supersetted with
Parallel Grip Chinups
5x5
Plyometric Pushups
3x5
Seated Dumbbell Shoulder Press
40x5x10
Lat Pulldowns
160x5x10
Dumbbell Lateral Raises (palms facing forward)
20x5x10
Plate Loaded Machine Shrugs
405x4x15
Parallel Cable Face Pulls(weight is each stack)
40x4x15Last edited by BobisMighty; 12-08-2010 at 10:38 AM.
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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12-10-2010, 07:30 AM #202
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 4 Squat Day
Dynamic Stretching
High Bar Squat
45x10 165x3x5 185x5 205x5
Jump Squat
65x3x5
Read an article on ergo-log about doing jump squats or some other plyometric exercise increasing testosterone synthesis when done after your main set of squats
http://ergo-log.com/jumpsquats.html
also coincides with a study about something called post-activation potentiation
http://www.ncbi.nlm.nih.gov/pubmed/18076243
Box Squat
165x10x5
I did 10 sets of 5 to see the difference. I rested 30 seconds between each set. It wasn't as difficult as doing 5 sets of 10 and I felt more explosive on these, which is important. I might switch to this from now on.
GHR
5x10
Ab Bench
20x20 30x20 30x2x15
StretchingMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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12-10-2010, 07:34 AM #203
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12-10-2010, 07:39 AM #204
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Haha thanks. I'm trying to stay with compound movements for my assistance work, but I read an article in muscle and fitness about 10 sets of 5 explosive squats increasing testosterone. i figured if i'm normally supposed to do 5 sets of 10, 10 sets of 5 equals the same volume so i'd just cut the resting down.
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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12-10-2010, 07:52 AM #205
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12-10-2010, 07:55 AM #206
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12-10-2010, 03:51 PM #207
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12-10-2010, 09:34 PM #208
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12-10-2010, 09:37 PM #209
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46679
Week 4 Bench Day
YTWL Raises
done with 5lb dumbbells
Barbell Bench
45x10 135x3x10 145x10 165x10
Supersetted with
Chinups
5x5
Incline Bench
135x3x10 135x9 135x11
Didn't rest long enough between 3rd and 4th, so rested a little longer and made up for it.
Bent over Barbell Rows
135x5x10
Behind the neck Shoulder Press
65x10 75x4x10
Facepull (single stack)
80X20 90X20 100X20 110X15
StretchingMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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12-11-2010, 05:18 AM #210
Mind PMing me your routine as well? It looks solid from your log! Time to start training for the next rugby season, we just won the inter-school finals this thursday - first time in 10 years (: Just wondering though, would my stats be considered below average for the forward players (props) under 18 over there in the states?
+ Repped & Sub'd
Keep trainingg"No citizen has a right to be an amateur in the matter of physical training... what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." - Socrates
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