Today: 2 circuits with 1 min rest between:
40kg hip thrusts x 10
Box jumps x 12
VMO squats x 10
Pull ups x 8
Trx feet supported press ups x 10
Battle ropes x 30 sec
100 pad jabs
Then arm party of:
Biceps curls
Incline db hammers
Incline supinated with offset grip 3 super sets
Skull crushers
Close grip bench
Db skull crushers with slow negatives 3 super sets
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Thread: Rugby League Strength Training
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02-27-2015, 10:42 AM #91
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 222
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03-02-2015, 07:02 AM #92
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 222
Today's upper body workout for a crippled prop forrard.
Glute circuit 2x
15 glute clams
15 glute raises
8 each side bird dogs
Shoulder rehab, cable external rotations and rotator cuff rotations 2 x 12 each
Superset wide grip pull ups 3x6-8 with db floor press 26kg 3x8
Supinated grip chins 3x6 s/s press ups 3x10
Lat pull downs 75kg x 8 65kg 2x8
Rear delt flyes 2x12
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03-03-2015, 09:20 AM #93
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03-10-2015, 10:06 AM #94
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03-11-2015, 12:33 PM #95
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03-14-2015, 08:50 AM #96
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03-14-2015, 09:59 AM #97
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03-16-2015, 03:05 PM #98
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03-25-2015, 07:07 AM #99
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 222
Today (Wednesday) max effort upper body, first time goin 'heavy' since cortisol injection in my back and hurting my shoulder.
Rotator cuff cables and press ups to warm up
Flat bench:
40 x 5
70 x 5
90 x 5
100 x 4
102.5 x 3
Db row 32 3x8 supersetted with incline rear delt flyes 6kg's 3x10
Shrugs 70 3x10
Db bench 32's 1x17
1 x 14
Db curls 16s 3 x 8
Back stretches and 2x 40 second front plank activating core
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03-29-2015, 08:54 AM #100
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03-31-2015, 01:11 PM #101
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04-02-2015, 01:28 PM #102
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 222
Today:
Foam roll and groin mobility
Box jumps 3-5 x 3-5
Giant set: 40kg clean and jerk 3 x 5
40kg floor press 3 x 12
Supine med ball chest throws3 x 10-12
Med ball slam 2 x 6
Trx row 3 x 12 s/s band pull aparts continuous til partner finishes trx rows, no rest
Giant set: 16kg kettle bells lunges 2x6
Box jumps 2 x 10
Poliquin squats 2 x 8
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04-05-2015, 05:07 AM #103
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04-07-2015, 10:41 AM #104
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04-09-2015, 10:34 AM #105
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04-13-2015, 04:21 AM #106
- Join Date: Dec 2008
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 3,058
- Rep Power: 222
First game of season went well with a big win. Sore from playing on the hard ground but enjoyed it.
Today's session:
Rotator cuff press ups 3 minute cycle warm up
Max effort close grip bench. Middle finger on inside of knurling.
Bar x 10
60 x 5
70 x 5
80 x 5
90 x 4
95 x 2
Chin ups scapulars retracted 2 x 8
Trx row 1 x 10 s/a incline rear delt flyes 8s 1 x 8
Bent over row 60kg 2 x 10 s/s rear delts 2 x 8
Db shrugs 32s 3 x 12 s/s db curls 18s 3 x 8
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04-14-2015, 12:28 PM #107
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04-17-2015, 01:27 PM #108
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05-02-2015, 02:46 AM #109
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05-08-2015, 10:04 AM #110
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05-12-2015, 01:25 AM #111
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05-15-2015, 11:18 AM #112
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05-16-2015, 06:51 AM #113
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05-18-2015, 01:50 PM #114
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05-21-2015, 09:14 AM #115
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05-22-2015, 02:46 PM #116
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06-01-2015, 02:19 PM #117
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06-02-2015, 01:52 PM #118
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06-04-2015, 01:31 AM #119
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06-04-2015, 04:26 AM #120
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