BobisMighty's Rugby Training Log

[scott_donald]

well came in here to comment on your journal but instead ban and tidy it up!!!

[BobisMighty]

well came in here to comment on your journal but instead ban and tidy it up!!!

haha thanks for that! not sure why the spammers chose me, but always happy to have attention.

[BobisMighty]

8/30/16
Rugby practice
We have a new assistant coach. A guy who used to be an assistant coach for the Exeter Chief lower tier sides. Big change in practice already. Worked on tackling, decision making on defense, etc.

8/31/16
Workout:
Trap Bar Deadlift
150lb x 5
220lb x 5
260lb x 3
310lb x 1
320lb x 15
420lb x 1
The trap bar was 60lbs was all the weight was slightly more than it was supposed to be. Still felt good. Hammstrings were fried as they were still sore from practice and mondays workout.

Bench Press
135lb x 5
160lb x 3
190lb x 1
205lb x 12
245lb x 1

Superset
1A Seatted Dual Pulley Row 50lb x 15 60lb x 15 70lb x 15 (weight was each hand)
1B Tricep Rope Pulldown 35lb x 15 40lb x 15 50lb x 15

Leg Raises
BW x 20 BW x 2 x 15

Incline walk
15% 3mph
did this until my fiancee was done with her workout, which was about 10 minutes. Heart rate was around 150 this whole time.

[BobisMighty]

9/3/16

Workout:
3 position hang clean (below knee, above knee, high hang)
135lb x 3
155lb x 3
185lb x 3

2 position hang clean (below knee+high hang) + jerk
205lb x 1+1

hang clean (below knee) + jerk
225lb x 1+1
230lb x 1+1
235lb x 1+1
240lb x 1+1
245lb x 1+1

Superset
1A Pullups BW x 3 x 10
1B Dips BW x 3 x 10

Planks
Did a bunch of planks in tower of power position, like i'd be in a scrum, forarms resting on a swiss ball, rolling it out and back. Then did some standard planks alternating a leg off the ground.

Next week is deload, so taking a break from lifting.

[scott_donald]

where have you been hiding the last week???

Jeallus of the clean and jerks... i am struggling and stuck still at low weights...

[BobisMighty]

where have you been hiding the last week???

Jeallus of the clean and jerks... i am struggling and stuck still at low weights...

sorry about that. i took a complete deload/break for the first week of our games. We've had 2 games so far and our 1-1 for the season.

9/12/16
Workout:
Trap Bar Deadlift
280lb x 5 x 8

Bench Press
180lb x 5 x 8

Seatted rows
145lb x 3 x 15

9/21/16
Workout:
Squats
235lb x 5 x 8

Dumbbell Overhead Press
50lb x 5 x 8

Pullups
BW x 12 BW x 10
All i had time for as we had movie tickets.

[BobisMighty]

9/19/16
Workout:
Box Jumps
4 sets of 3 jumps random heights

Trap Bar Deadlifts
45lb x 15
225lb x 2
275lb x 3
315lb x 3 x 8

Bench press
45lb x 10
135lb x 3
165lb x 3
185lb x 3
200lb x 3 x 8

Seated Row
145lb x 2 x 15
145lb x 12

Supersetted with Leg raise hold on pullup bar for time.

9/20/2016
Couldn't make practice so I did a HIIT session

Air Dyne Bike
8 sets of sprints for 20 calories for 20 seconds or less
1 minute rest in between

Box Jumps from lineout position
5 sets of 2

Interval run on treadmill
1 minute run
1 minute incline fast walk

for 10 minutes

9/21/2016
Airdyne sprint for warmup
sprint to 25 calories

Squats
45lb x 10
135lb x 3
225lb x 3
245lb x 3
265lb x 3 x 8
Woof, very tight and inflexible even with foamrolling and warmup before

Dumbbell Overhead Press
20lb x 10
45lb x 3
50lb x 3
55lb x 3 x 8

Bodyweight circuit
1A Chinups BW x 10 BW x 8 BW x 6 BW x 4
1B Dips BW x 10 BW x 8 BW x 6 BW x 4
1C Leg Raises BW x 10 BW x 8 BW x 6 BW x 4

[BobisMighty]

9/23/16
We had a bye week, so no game this weekend. Did an interval session

No rest in between intervals
1A Airdyne Bike 20cal sprints 4 sets of 1
1B Treadmill runs 10min/mile 5min, 3min, 2min 9min/mile 1
1C Kettlebell Swings 20kg x 12 24kg x 12 32kg x 12 44kg x 12

[BobisMighty]

9/26/2016
Workout:

12-1pm Yoga

6:30pm
Workout:
Deadlift
45lb x 15
135lb x 5
225lb x 5
265lb x 3
305lb x 2
325lb x 1
345lb x 8

Bench Press
45lb x 15
135lb x 5
165lb x 3
190lb x 2
205lb x 1
225lb x 8 (had to do a 10 second rest pause after first 5, then the next 2 reps.)

Between each set of Deadlift and Bench, I did 5 reps of Chinups, so about 10 sets of 5 reps.

Lateral Raises
10lb x 3 x 20

Planks with feet in TRX Straps
3 sets of 40 seconds
These were way harder than normal planks

Tricep Pulldowns
30lb x 20
30lb x 2 x 15

Pallof press
30lb x 12
40lb x 12
50lb x 12

Pullups BW x 10 just to end the workout.

[BobisMighty]

9/28/16
Workout:
Front Squat
45lb x 10
135lb x 5
225lb x 5
255lb x 3
275lb x fail

back squat
135lb x 20

Back was feeling funky with too much weight on my back, so I switched to front squat this week. Might stay with this for the rest of the season and just finish set with high rep low weight back squat.

Dumbbell Overhead Press
20lb x 10
45lb x 5
50lb x 3
55lb x 1
60lb x 8

Supersetted these with Pullups X 5 after each set, so 5 x 5

Kettlebell Swings
34kg x 3 x 12

[BobisMighty]

10/3/16
1:30pm
Workout:
Hang Clean Pulls
185lb x 4 x 3
30 seconds rest in between
Just focusing on pulling as fast as possible. Basically using this to wake up.

Plyo Superset
1A Med Ball Side throws 18lbs x 4 x 3 (each side)
1B 24" box jump 4 sets of 3 jumps
No rest between each set

Trap Bar Deadlift
45lb x 15
315lb x 6 x 5

Bench Press
45lb x 15
135lb x 5
190lb x 6 x 5

Superset
2A Seatted Cable Rows 140lbs x 3 x 12
2B Seatted lateral dumbbell raises 10lbs x 3 x 15 (weight each hand)


6:00pm
Yoga

[BobisMighty]

10/5/2016
Workout:
Snatch Pulls
135lb x 3
155lb x 3 x 3

Plyo Circuit
1A Med Ball Slam 10lb x 5 x 3
1B 30" Box Jump 5 x 3
No rest between sets

Back Squat
45lb x 5 + 5 Front Squat + 5 Overhead Squat
135lb x 5
225lb x 6 x 5

Parallel Grip Dumbbell Overhead Press
15lb x 5 + 5 Y press
55lb x 6 x 5

Superset
1A Chinups BW x 2 x 10 BW x 8
1B Lateral Dumbbell Raises 10lb x 3 x 12

[BobisMighty]

10/11/2016
Workout:
Clean Pulls from Low blocks
135lb x 3
185lb x 2 x 3
205lb x 2 x 3

Plyo Superset
1A Side Med Ball throws 6lb each side 4 x 5
1B 30" box jumps 4 sets of 4

Trap Bar deadlift:
45lb x 10
275lb x 2
315lb x 2
335lb x 4 x 5

Dumbbell Overhead Press
20lb x 10
50lb x 2
55lb x 2
60lb x 4 x 5

10/12/2016
Workout:
Squat
45lb x 10
135lb x 2
225lb x 2
235lb x 2
250lb x 4 x 5

Bench Press
45lb x 10
135lb x 2
185lb x 2
205lb x 2
210lb x 4 x 5

Superset
1A Pullups BW x 2 x 10 BW x 9
1B Dumbbell Lateral Raises 15lb x 3 x 12

[BobisMighty]

10/17/16
Workout:
Hang Clean Pulls
135lb x 4
185lb x 4
205lb x 3
215lb x 3
225lb x 2 x 3

Plyo Circuit
1A Med Ball Chest Pass from kneeling position 18lbs x 3 x 5
1B Lateral hop 20" x 3 (each side) 24" x 3 (each side) 30" x 3 (each side)

Trap Bar Deadlift
45lb x 10
225lb x 5
275lb x 3
305lb x 2
325lb x 1
345lb x 1
375lb x 7

Dumbbell Overhead Press Palms in
10lb x 10 + 10 Y-Press
40lb x 5
45lb x 3
55lb x 2
60lb x 2
65lb x 7

Superset
2A Facepulls 27.5lb x 3 x 20
2B Slow shrugs 45lbs each hand 3 x 10 (3 seconds up 3 seconds down, squeezing the traps)

10/18/16
Conditioning
5 minute run on treadmill 5% incline 10mph pace

Airdyne sprints
30s work 30s rest
12 roundss

Treadmill run
2 minutes fast pace

Circuit
1A Battling ropes 20s x 5
1B Medicine Ball Clean and Slam 20lbs x 5
1C KB Swing 36kg x 5
I rest about 45 seconds between rounds.

10 minute cooldown on airdyne bike at easy pace.

Couldn't make practice tonight as I'm recording an episode on my friends podcast.

[BobisMighty]

10/19/16
Workout:

Snatch Pulls from blocks set just below knee
135lb x 3
155lb x 3
175lb x 3
195lb x 3
135lb x 4 x 3
One of the trainers at the gym offered some form tips after my heavy set, so i worked with 135lb on form to work on snapping the bar up better.

Plyo Circuit
1A Twisting med ball passes 6lb x 3 x 4 (each side)
1B 24" box jump onto soft pad x 3 x 3

Squat
45lb x 10
135lb x 5
160lb x 5
195lb x 3
225lb x 2
240lb x 1
260lb x 1
275lb x 5

Bench Press
45lb x 10
135lb x 5
165lb x 3
190lb x 2
205lb x 1
225lb x 1
230lb x 5

10 minute bike cooldown ride.

[BobisMighty]

10/24/16
Workout:
Trap Bar Deadlift:
45lb x 15
330lb x 6 x 3
330lb x 10

Plyo Circuit
1A Kneeling side med ball throw 11lbs x 3 x 5 (each side)
1B depth jump off 12" box onto 30" x 3 x 3

Palms in Dumbbell Overhead Press
20lb x 10 + 5 y-press
60lb x 6 x 3
60lb x 7

[scott_donald]

solid stuff lately...

[BobisMighty]

solid stuff lately...

Thanks. Been paying more attention to recovery. Been doing hot sauna's after workouts and cryotherapy on fridays before games. not sure if it's helping. i feel sore, but i do feel more mobile.

10/26/16
Workout:
Hang Clean Pulls
135lb x 6
155lbx 5
175lb x 3
225lb x 3
245lb x 3

Squat
45lb x 10
135lb x 3
225lb x 3
275lb x 7 x 3

Bench press
45lb x 10
135lb x 3
205lb x 5 x 3
215lb x 3
220lb x 3
Supersetted Chinups BW x 6 x 5 and BW x 1 x 10 between benching

Superset
1A Dumbbell Lateral Raises 10lb x 12 10lb x 2 x 15
1B Dumbbell Rear delt raises 10lb x 12 10lb x 2 x 15

[scott_donald]

solid stuff... squat looking good for in season...

[BobisMighty]

solid stuff... squat looking good for in season...

thanks! back has felt good this season. been focusing on core and mobility a lot.

10/31/16
Workout:
Trap Bar Deadlift
45lb x 10
315lb x 2
335lb x 2
365lb x 4 x 3
365lb x 10

Parallel Grip Dumbbell Overhead Press
20lb x 10 + 10 y press
55lb x 1
60lb x 1
65lb x 4 x 3
65lb x 5

Plyo circuit
1A Reactive Jump (jump in place, as soon as i land, jump onto a box) x 4 reactive jump to side jump x 3 x 3 each side (jump in place, when i land, jump onto a box to my side)
1B Twisting med ball toss 11lbs x 4 x 5 (each side)

[scott_donald]

thats good you are feeling good... the rugby season doesn't start till January for the Texas teams....

[BobisMighty]

thats good you are feeling good... the rugby season doesn't start till January for the Texas teams....

Nice. They don't have to deal with snow like we do. Ours ends in about 3 weeks. My joints can't wait. We have a bye week this weekend though, so that people can try to see Ireland v New Zealand in Chicago, and USA vs Maori All Blacks on sunday.


No practice this week since a lot of guys are banged up and injured, so worked out on my own.
Conditioning:
2 rounds of

Airdyne Sprints
3 sets of 30 second sprints with 30s to do 8 pushups and use the rest of time to rest

Pullup ladder
6 reps, 4 reps, 2 reps, 15 seconds of rest between each set, done 3 times

Plank 1 minute, side plank 30 seconds each side

Rowing machine sprint
1 minute on,1 minute off x 4

rest 1 minute

Took about 45 minutes and it kicked my ass.

I took this workout from this article. Victor Vito formerly of the All Blacks said he does it.
http://www.mensjournal.com/health-fi...lacks-20140919

I replaced treadmill sprints with airdyne sprints.

[BobisMighty]

11/2/2016
Workout:
Squat
45lb x 10
135lb x 2
225lb x 1
250lb x 1
265lb x 4 x 3
265lb x 7

Plyo Circuit
1A Box Jump 30"x 3 x 4
1B Side Med Ball Throws 15lb x 3 x 5 each side

Bench Press
45lb x 10
135lb x 1
190lb x 1
210lb x 1
225lb x 4 x 3
225lb x 5

11/3/2016
No practice this week since a lot of guys are banged up and injured, so worked out on my own.
Conditioning:
1st round

Airdyne Sprints
3 sets of 30 second sprints with 30s to do 8 pushups and use the rest of time to rest

Hang Clean and Push Jerk
135lb x 5
155lb x 5
135lb x 4
155lb x 4
135lb x 3
155lb x 3
135lb x 2
155lb x 2
135lb x 1
155lb x 1
Rested only as long as it took to change the weight

Plank 1 minute, side plank 30 seconds each side

Rowing machine sprint
1 minute on,1 minute off x 4

rest 1 minute
2nd round

Airdyne Sprints
3 sets of 30 second sprints with 30s to do 8 pushups and use the rest of time to rest

Pullup ladder
6 reps, 4 reps, 2 reps, 15 seconds of rest between each set, done 3 times

Plank 1 minute, side plank 30 seconds each side

Rowing machine sprint
1 minute on,1 minute off x 4

Took about 35 minutes this time, since i didn't have to catch my breath as much

11/7/2016
Workout:
Plyo circuit
1A Box Jump 30"x 3 x 3
1B Med Ball Slams 15lb x 3 x 5

Trap Bar Deadlifts
60lb x 10
240lb x 5
260lb x 3
330lb x 2
355lb x 1
375lb x 1
390lb x 1
420lb x 8

Dumbbell Overhead Press
25lb x 10 + 5 y press
40lb x 5
50lb x 3
55lb x 2
60lb x 2
65lb x 1
70lb x 7

GHR
BW x 3 x 12

Pullups
BW x 20
Ran out of time, but was happy to get 1 set of 20.

[scott_donald]

making most of that week off it seems... hows the team recovered over the week???

[PeakBodyLiam]

Chiming in from the UK where we're almost a third of the way through our rugby season. Enjoying the journal - how many calories are you currently eating to maintain? Had a quick scan through the posts and might have overlooked if you'd mentioned it recently!

[BobisMighty]

making most of that week off it seems... hows the team recovered over the week???

We have alot of injuries, so not great. We only have 2 more games left. Sometime over the weekend, the arch of my right foot started hurting so bad i have to limp. been icing it. sat out of practice to let it recover. oddly enough lifting doesn't impact it at all.

Chiming in from the UK where we're almost a third of the way through our rugby season. Enjoying the journal - how many calories are you currently eating to maintain? Had a quick scan through the posts and might have overlooked if you'd mentioned it recently!

i never mentioned it, and ive been way more lax about it in-season as i have been post. i mainly aim to get at least as close to 200g of protein a day as i can and fill in the rest depending on what im doing. if i feel sluggish i eat more low-gi carbs and veggies.

i did just get a hold of a Renaissance Diet spreadsheet to help with macros in the future and plan to be more diligent about it starting this week. Going to get a food scale and start prioritizing my diet. I'm getting too old now to just wing it. I feel the difference in recovery when I eat well vs poorly.

[BobisMighty]

11/9/16
Well this sucks. Oh well.

Workout:
Squats
45lb x 10
135lb x 5
160lb x 5
195lb x 3
225lb x 2
245lb x 1
265lb x 1
275lb x 1
290lb x 8

Bench Press
45lb x 10
135lb x 5
165lb x 3
190lb x 2
205lb x 1
225lb x 1
230lb x 1
245lb x 5

Superset
1A Pullups BW x 12 BW x 2 x 10
1B Back Extensions BW x 3 x 12

[BobisMighty]

Deload week and last week of practices leading up to our last fall game. So i just did a bodyweight circuit.

Circuit
1A Pushups 14, 18, 14, 14, 22
1B Pullups 6,8,6,6,10
1C Lunges 20,20,14,14,30

[BobisMighty]

11/19/16
Last rugby game of the fall. We have a break and then have 1 more in-season game in march.
We lost. game was rough, we were always on the back foot for some reason. Their backs just out matched ours. They were very good at kicking it past us and pushing us back. We had a couple good phases, but would lost it anytime the ball left the pack, except for our 12 who was quite good. Came out early from getting injured/yellow card for getting into a shoving match with a guy who dump tackled our wing. Ribs are still sore.

11/20/16
Workout:
I had nothing to do sunday and was getting restless so started first day of 10s juggernaut method. Figured it'd be fine since it's high volume, low weight.

Superset
1A Bench Press 135lb x 10 165lb x 4 x 10 165lb x 15
1B Inverted Row BW x 5 x 10 BW x 15

Dumbbell Pullovers into press
20lb x 10
25lb x 10
25lb x 12

Superset
2A Lateral Raises 15lb x 3 x 12
2B Dumbbell Shrugs 100lb x 10 85lb x 12 70lb x 15

Standing twists with bands
3 x 12 each side

Stationary bike
12 minutes at moderate pace. Just to speed up recovery.

[scott_donald]

whats the aim for this offseason???

haha who won your wee ruckass???