BobisMighty's Rugby Training Log

[Highstick12]

nice upper session there...

very rare to see floor presses...

X2. Great workout. We can't even do floor presses at my gym. The only squat rack we have has safeties that can't move.

[BobisMighty]

nice upper session there...

very rare to see floor presses...

X2. Great workout. We can't even do floor presses at my gym. The only squat rack we have has safeties that can't move.

Thanks guys. I figure it's best to stick with floor presses and pin presses to give my shoulders a break while I'm rehabbing it. I was cleared to do very light overhead work, which is why I did a super-set with the dumbbell overhead pressed and the floor press.

[BobisMighty]

Went to the ART guy. I have no pain in my right shoulder now, only limited flexibility. I will be doing my rehab work everyday and will see the PT in 2 weeks for a follow up.

Dynamic Stretching
10 Burpees
(I've been doing pussy burpees up until now, but now I'm doing real burpees with pushup at the bottom now that I have no shoulder pain)
Hip Flexibility Circuit

Squat
45x10 185x5 225x5 255x5 290x3 325x3 225x10

Depth Jumps
4x5

Extended Set (A1 10 seconds A2 2 Minutes A3 2 Minutes)
A1 Front Squat 205x5x5
A2 Back Squat 205x1x5 105x4x8
A3 GHR BW+10x5x6

Burpees
5x10

[audieswu]

^^^Strong squatting Bob and daym those burpees

[Highstick12]

Jeez that's a lot of squatting! Great workout.

[BobisMighty]

^^^Strong squatting Bob and daym those burpees

Thanks man. I'm trying to up the volume and get my endurance up.
The burpees have cut up my legs pretty nicely.

Jeez that's a lot of squatting! Great workout.

Thanks, I've been benefiting from the increase in volume.

[BobisMighty]

I took it easy today because my left shoulder is still tight and sore from Tuesday. Kind of pissed considering my right shoulder is fine, now my left one is screwed up haha. Rubbed some linament on it though and it felt great. Next week is deload so I'll focus on prehabbing them both.

Dynamic Stretching
10 burpees
30 Cuban Rotations
10 burpees

Dumbbell Standing Overhead Press(weight is each hand)
20x20 25x15 30x12 35x10 40x8

10 burpees

Extended Set (A1 10 seconds A2 2 minutes A3 2 minutes)
A1 Wide Grip Pull-ups 5x5
A2 Medium Grip Chin-ups 5, 4x4
A3 Inverted Row 4x5, 6

Superset
Myotactic Crunches 14lbsx5x10
Burpees 4x10 1x9

For some reason Wide Grip Pull-ups are a lot easier now. Hopefully that means I'm increasing my work capacity.

[scott_donald]

unlucky with the shoulder but hopefully fixed fast...

[Highstick12]

Good workout. Looks like it was fun. Sorry to hear about the shoulder but hopefully the deload will help.

[BobisMighty]

unlucky with the shoulder but hopefully fixed fast...

Good workout. Looks like it was fun. Sorry to hear about the shoulder but hopefully the deload will help.

thanks guys. it's one of those things that i think will rest will take care of. the PT said it seemed like it was just over exerted, but to me that just means i'm close to getting injured.

[BobisMighty]

I've been in florida this past week doing nothing but swimming and eating. It is my deload week so I can somewhat justify taking it easy. My left shoulder has been bugging me but it's not joint pain.

[toad1]

that squat day is madness, nice work. whats your thinking behind the burpees apart from them being hard.

[Highstick12]

I've been in florida this past week doing nothing but swimming and eating. It is my deload week so I can somewhat justify taking it easy. My left shoulder has been bugging me but it's not joint pain.

Man that sounds awesome haha. I bet you are having a blast in the warm weather. Swimming is fun as well.

Enjoy the week, but don't kill that shoulder lol

[BobisMighty]

that squat day is madness, nice work. whats your thinking behind the burpees apart from them being hard.

well originally i was just doing the 100 burpees challenge
http://100burpees.blogspot.com/

but i find it's really helped my conditioning. it's very plyometric though, so i have to make sure i do the bulk of them at the end of the workout.

Man that sounds awesome haha. I bet you are having a blast in the warm weather. Swimming is fun as well.

Enjoy the week, but don't kill that shoulder lol

thanks man. i have to see the PT when i get back, just to make sure it's not a tear.

[toad1]

well originally i was just doing the 100 burpees challenge
http://100burpees.blogspot.com/

but i find it's really helped my conditioning. it's very plyometric though, so i have to make sure i do the bulk of them at the end of the workout.



thanks man. i have to see the PT when i get back, just to make sure it's not a tear.

hmmm, i am looking for something completely different to do could be interesting i might to 10 sets of 10 superseted with a few things next week, but i do hate burpees though.

i'm also being lazy what program are you doing?

[BobisMighty]

hmmm, i am looking for something completely different to do could be interesting i might to 10 sets of 10 superseted with a few things next week, but i do hate burpees though.

i'm also being lazy what program are you doing?

tell me about it. burpees are a different kind of evil altogether.
right now i'm doing 5/3/1, but i'm trying to put together my assistance work according to this article:
http://www.charlespoliquin.com/Artic..._Athletes.aspx
i'm also throwing in burpees. until the snow clears up, my cardio is the rowing machine, the jacob's ladder machine, and just burpees, although i'm thinking of throwing in some boxing in there.

[BobisMighty]

First day back from vacation. 9 days of crap eating and not lifting a single finger in the name of exercise, unless you count kill the man with the ball in the pool. I also barely ate anything today in the hope of burning off some stored fat. Luckily I didn't die.

Dynamic Stretching
Prayer Stretch
10 Burpees
Leg Swings
Hip Circuit

Deadlift
45x5 225x5 275x5 315x5 365x5 385x5 225x15

Box Jumps
4x5

Extended Set (A1 10 seconds A2 1minute rest A3 2 minutes rest)
A1 Front Squat 205x5x5
A2 Back Squat 205x3x8 205x1x6 205x1x8
A3 GHR BW+10x5x5

10 Burpees

I stopped there because I felt very lightheaded in between sets and after the burpees. I'm low calorie for the rest of the week, then next week i'm going back to some kind of slow carb/paleo style diet. practice starts march 5th depending on field conditions and I need to get my rear into gear. most likely if there's still snow on the track it'll be tabata intervals on the rower, jacob's ladder, thrusters, kettlebell swings, and burpees.

[Highstick12]

Niiiice workout man! Awesome deadlifting and squatting as usual. What has your experience with Paleo diets been like?

[BobisMighty]

Niiiice workout man! Awesome deadlifting and squatting as usual. What has your experience with Paleo diets been like?

thanks man. i try.
today was my first day really. all i ate was chicken and spinach, and eggs this morning. from what i understand it's only lean meats, fruit, vegetables, and nuts. i was previously doing the slow carb diet with was meats, vegetables, nuts, and legumes. i prefer the slow carb diet personally because it's about controlling your insulin. you get one cheat day a week in which you can go hog wild.

[Highstick12]

Sounds pretty good. Actually sounds like how I eat normally lol.

Welcome back from vacation. I lol'd at the kill the man with the ball pool comment. Such a fun underrated game of violence.

[BobisMighty]

Sounds pretty good. Actually sounds like how I eat normally lol.

Welcome back from vacation. I lol'd at the kill the man with the ball pool comment. Such a fun underrated game of violence.

that's great then! you already have a huge advantage in that you're used to eating right. i'm tempted too often. when i hang out with my gf all i want to do is bake.

kill the man with the ball is essentially rugby, without the scrum, lineouts, and rucks.

[BobisMighty]

2/11/11
I decided to take it light, seeing as how I was testing my shoulders again today.

Shoulder Prehab
Static Leg Stretches
10 Burpees

Bench
45x10 95x5 135x5 185x5 205x5 215x5
Shoulders were pain free but strange. I need to work on stability.

Extended Set (A1 10 seconds A2 30 Seconds A3 2 minutes)
A1 Wide Grip Pullups 5x5
A2 Medium Grip Chinups 4x4 1x3
A3 Inverted Row 5x5
The Wide Grip Pullups have been getting much easier lately, but the chinups not so much. Not really sure why. I think i'm going to sub inverted rows for chest support

Shoulder Circuit
B1 Front Shoulder Raises 20x1x7 10x1x3, 10x1x10 (used 20, felt weird, used less)
B2 Side Raises 10x3x10
B3 Rear Delt Raises 10x3x10
I stopped doing the front shoulder raises for the last set. I felt a twinge in my front delt. I'm going to stop doing any assistance work involving my front delts for a while now.

Face Pulls
120x12
130x12
140x10

Static Stretching

No time for burpees, I was in a rush.

[toad1]

tell me about it. burpees are a different kind of evil altogether.
right now i'm doing 5/3/1, but i'm trying to put together my assistance work according to this article:
http://www.charlespoliquin.com/Artic..._Athletes.aspx
i'm also throwing in burpees. until the snow clears up, my cardio is the rowing machine, the jacob's ladder machine, and just burpees, although i'm thinking of throwing in some boxing in there.

thats an interesting read, i've know got all kinds of idea's to get me to the end of the season. going to try that squat and maybe the chins up one for this week, although using two bits of equipment might be a pain in my gym.

stick with the chins and pull ups they'll come.

[Highstick12]

Great workout. No shoulder pain from benching = win!

[BobisMighty]

thats an interesting read, i've know got all kinds of idea's to get me to the end of the season. going to try that squat and maybe the chins up one for this week, although using two bits of equipment might be a pain in my gym.

stick with the chins and pull ups they'll come.

Yeah I liked the idea of just changing the leverage to crank out more reps with more weight in a certain lift. I think it's a better program than just 5 sets of 10-20 for assistance work. I tinkered with reducing rest time, but I think since i'm cutting right now that's not a good idea.

Great workout. No shoulder pain from benching = win!

Indeed! Although my right shoulder was extremely sore on sunday, which worried me, but i think it's because i've taken so much time off it's just DOMS to the extreme. I rubbed some liniment on it last night and it feels fine today. The true test will be when I add some push presses and medicine ball tosses into my workout.

[BobisMighty]

Read an article on TNation, it was an interview with Glenn Pendlay.
http://www.t-nation.com/free_online_...pendlay_secret

Great article about training explosively at different speeds. I'm going to try to incorporate this as much as I can.

I also trained at the gym near my work which doesn't have a GHR. Boo.

Dynamic Stretching
Dynamic Hip Circuit

Power Snatch
45x5 95x5 135x3

Deadlift
225x5 275x5 355x3 375x3 405x4

Box Jumps
4x5

Extended Set (A1 10 seconds A2 2 minutes A3 2 minutes)
A1 Front Squat 210x5x5
A2 Back Squat 210x5x5
A3 Leg Curl 120x2x6 135x3x6

Kettlebell Swings
24kg(52.8lbs)x5x15

Contrast Showers

[audieswu]

Nice Deads and strong front squatting Bob.

I'm DL'ing this week too, doing 60% of my max and going more for high volume 10-15 reps.

[BobisMighty]

Nice Deads and strong front squatting Bob.

I'm DL'ing this week too, doing 60% of my max and going more for high volume 10-15 reps.

Thanks man! Deads have always been my strong suit, but I've always been week at Front Squat. It's giving me hope. I love supersetting them with backsquat. I feel like that's what's been helping me.

That sounds intense. Deadlifting high volume always takes a lot out of me. But 60% of your 1RM is a great number to be using.

[audieswu]

Thanks man! Deads have always been my strong suit, but I've always been week at Front Squat. It's giving me hope. I love supersetting them with backsquat. I feel like that's what's been helping me.

That sounds intense. Deadlifting high volume always takes a lot out of me. But 60% of your 1RM is a great number to be using.

I agree, and will work into getting back to back squatting too, sllllowwwly for me

Yeah, 60% should be solid, gonna go for 3 working sets.

You still gonna cut up prior to beginning of the season?

Also, I saw a lil bit of the Sevens tourney this weekend shown on NBC. I was like heck ya, it's bout time we make rugby more popular in the US.

[BobisMighty]

I agree, and will work into getting back to back squatting too, sllllowwwly for me

Yeah, 60% should be solid, gonna go for 3 working sets.

You still gonna cut up prior to beginning of the season?

Also, I saw a lil bit of the Sevens tourney this weekend shown on NBC. I was like heck ya, it's bout time we make rugby more popular in the US.

yeah that's a good idea. No need to rush into things and risk another injury.
Yeah I still need to drop some pounds. I haven't been able to run as much as I want to, and this vacation I put on more weight than I wanted to. But I know once I started sprinting, the weight will drop off me. The burpees have helped my endurance.

Yeah i was happy about Sevens being on NBC. I made sure every TV in my house had it on. I'm glad NBC is giving more airtime to it, though the announcers were pretty awful. Spent too much time trying to sell the sport than actually commenting on it, but I understand why they need to do it.