Strong lifts Bob! Is there not a spot in the gym to where to floor is leveled?
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Thread: BobisMighty's Rugby Training Log
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11-05-2012, 01:23 PM #1711
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11-05-2012, 05:54 PM #1712
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11-05-2012, 06:59 PM #1713
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
There are some spots, but the gym gets really crowded and it's hard to lug everything to these spots. I can't always do my lifts there.
I will try to look for that thread then. It's been helping a lot. Sometimes it hurts so bad I get nauseous.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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11-05-2012, 07:25 PM #1714
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
11/5/12
Bench Press
Warmup:
Cuban Rotation
Lateral Raises
Lat stretches
Didn't have a lot of time to warmup. I made it late to the gym. I was playing card with my gf's grandmother haha. Sometimes you just have to put in the time.
Workout:
Bench Press
225x6x3 225x7
Was very happy about hitting 7 since I hit 250x3 on saturday.
Incline Dumbbell Press
60x19 60x14
Will stay with this number until I hit 2 sets of 20.
Superset
1A Seated Cable Row 120x15 125x15 130x12
1B Facepulls 35x15 42.5x15 50x15
Machine Shrugs
345x2x20 295x20
Lowered the weight to really feel the contraction.
Alternating Dumbbell Curls
35x2x10 35x9
Right bicep still gives out. But this is to work elbow flexors more than bicep, so will reduce the weight and go higher reps.
Rope Climb Trainer
Me and my partner alternated 20s on each for 6:00minutes.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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11-06-2012, 06:44 AM #1715
Solid training Bob!
GJDM for acquiring kudos on your gf's grandma that goes along way.
Crazy pumps on your incline DB pressing for sure.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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11-06-2012, 06:49 AM #1716
I had to do some digging but I found it, http://forum.bodybuilding.com/showth...hp?t=116927791
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11-06-2012, 08:29 AM #1717
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
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11-06-2012, 08:36 AM #1718
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11-06-2012, 08:50 AM #1719
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
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11-06-2012, 08:51 AM #1720
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11-06-2012, 10:16 AM #1721
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
Well I tried out for the 15's twice. I'm not on the active roster as far as I know. They told me I'm in the player pool of candidates, but I don't think they're switching anyone out anytime soon. I do have a pretty sweet jersey though from them, i'll have to post a picture of.
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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11-06-2012, 10:52 AM #1722
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11-06-2012, 11:21 AM #1723
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11-06-2012, 11:23 AM #1724
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11-06-2012, 11:31 AM #1725
Maintenance I normally shoot for around 3k cals. Now that my vacation is behind me and winter is here, I'll bulk at around 3.5-4k
You're absolutely right though. I had my diet in check for a while and I was actually making nice gains (around 1.5lb a week). Due to moving, vacation, etc.. I let my diet go to ****.Last edited by da2ricky; 11-06-2012 at 11:37 AM.
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11-06-2012, 11:43 AM #1726
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11-06-2012, 06:03 PM #1727
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
11/6/12
Warmup:
Soft Tissue Work on Lats and Shoulder with Lacrosse Ball
Squat to Stand
High Kicks
Hamstring Stretch
Workout:
Hurdle Jumps
5 sets of 4 jumps.
Squats
45x5 265x6x3 265x11
Very happy with the last set
V-Squat Machine
324x8 344x5 374x4
I did this on the recommendation of one of the bigger lifters in my gym. He basically said he would go as heavy as he could on the v-squat machine, then try to do the weight he was aiming for on the barbell squat until he could get his form right. The v-squat was by no means easy, those reps all sucked. Had to stop as I spent too much time talking to the guy, and my gf finished up her run, but it turned out to be a good idea because my lower back and hams were really tight. Going to stretch and roll them out tonight.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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11-06-2012, 06:53 PM #1728
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11-06-2012, 07:14 PM #1729
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
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11-06-2012, 07:31 PM #1730
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11-07-2012, 07:54 AM #1731
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
I also just picked up a copy of the Juggernaut Method 2.0, which is a revised version of the workout with some ideas on how to switch things up a bit. a few of them are ideas i had myself, such as switching up the phases( 10's, 5's, 8's, 3's). Or switching up the sets and reps (10sx5 instead of 5x10) it's also a little more detailed into how someone playing football or rugby should do their conditioning or alactic capacity work. i had some money to burn, so it wasn't a bad buy at all. how ever, this information is out there for free if you know where to look.
http://www.defrancostraining.com/ask...-football.html
http://www.jtsstrength.com/articles/...-for-football/
Two really good articles on conditioning for rugby or football.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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11-07-2012, 08:53 AM #1732
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11-07-2012, 11:36 AM #1733
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
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11-07-2012, 11:51 AM #1734
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11-07-2012, 04:46 PM #1735
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
Thanks man. Yeah I wish haha. I think their main coach, Expo, is made at me. When he was in the US he wanted me to leave my club for the club he was coaching. I couldn't do it. Montclair Norsemen is the only club i'll play for in the US. I'm hoping a strong finish in the spring will show my coach I made the right decision. If we make it to D2 nationals, it'll be the first time in club history. Hell, just making D2 playoffs is club history.
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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11-07-2012, 04:53 PM #1736
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
Conditioning
11/7/12
Warmup:
Foam Roller
Soft Tissue work with lacrosse ball
Abs:
In and outs 3x10
Moving Front Planks 3x10
Side Planks 3x10
Mcgill situps 3x10
Legs:
Squat to Stand x10
High Kicks x10 each leg
The ab stuff is in this
I got it from Chad Smith's Juggernaut 2.0.
Workout:
44lb Kettlebell Jump Squat
10x4 15 seconds rest between sets
Grappler Punches
90lbs 10x4 15 seconds rest between sets
Start at 2:44 to see grappler punches and kb jump squats
I don't know if you include the bar in this one, but i had 2 45lb plates. I was very explosive in this. start the movement in the knees, finish with the arms.
Medicine Ball Slams
15lbs 8x4 15 seconds rest between sets
8lbs 2x2 15 seconds rest between set
I switched to the 8lb towards the end as the 15lber started to split. Also pissed they got rid of the 20lb ball.
Rope Climbing Trainer
2:10 20s on 10s off. I leaned far back on this so as to mimic a sled pull.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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11-08-2012, 10:50 AM #1737
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11-08-2012, 09:32 PM #1738
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
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11-09-2012, 05:50 AM #1739
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11-09-2012, 08:59 AM #1740
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46678
Yeah I'm going to try DUP after this 3's wave. I had been thinking of doing it that way for a while now, and it's nice to hear it gets the clear from chad. Also the conditioning is pretty good. I've only done the one conditioning workout so far and i'm still sore from it haha. How are things? How did you guys fare in the hurricane?
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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