BobisMighty's Rugby Training Log

[TypeNirvash]

jump right in!

Das it

So far there's been some serious numbers going on in this log. Interesting to see a more sport-inclusive type of training, not many logs like this around. I see you posting gold on the misc all the time, figured I'd show you my support

[BobisMighty]

Das it

So far there's been some serious numbers going on in this log. Interesting to see a more sport-inclusive type of training, not many logs like this around. I see you posting gold on the misc all the time, figured I'd show you my support

Haha thanks man! Likewise! I'll be checking your log out soon.

[BobisMighty]

12/22/15
Workout:
Deadlift off plates
135lb x 5
225lb x 5
255lb x 5
275lb x 5
320lb x 5
365lb x 4 + 315lb x 4
Meh, wanted at least, 5. Really miffed at my weak ass deadlift.

Superset
1A Romanian Deadlift w/ Monster Mini Band 155lb x 3 x 10
1B Reverse Goblet Lunge 65lb x 3 x 8 (each leg)
1C Pullups BW x 2 x 10 BW x 8
This superset was kind of brutal. Was definitely breathing hard.

Ended it here as my sister was visiting, so I had to get home and clean before she came. Whole thing took 30 minutes so my heart rate was definitely up.

[BobisMighty]

I've been in iceland all last week so was only doing pushups and bodyweight squats right before showers. I also went and got engaged. will post pics later.

[BobisMighty]

1/4/15
Workout:
Foam Roller Bench Press (Bench press using a foam roller in place of a 3 board press)
135lb x 5
155lb x 5
185lb x 5
205lb x 5
225lb x 5 + 205lb x 4
Not too much strength loss here. These partial range presses really hit my week points.

Dumbbell Bench Press, palms in.
70lb x 9
70lb x 2 x 8
50lb x 50 (took a few rest pauses of 15-20 seconds here. Was able to hit 18 on the first set, then had to break it into sets of 6 afterward).

Superset
1A Prone Dumbbell Iso-Hold 55lb x 3 x 30 seconds
1B Prone Dumbbell Row 55lb x 3 x 15
1C Prone Reverse Dumbbell Flyes 10lb x 2 x 15 10lb x 17

Tricep Pulldowns w/ bands
1 x 120 reps
Had to do a rest pause. got to 60, then 25, then 20, then 15. Paused 10 seconds each time.

[TypeNirvash]

I've been in iceland all last week so was only doing pushups and bodyweight squats right before showers. I also went and got engaged. will post pics later.

Just hopped into this log, and am experiencing all kinds of gains on OP's end. Dayum.

Congratulations on the engagement!

1/4/15
Workout:
Foam Roller Bench Press (Bench press using a foam roller in place of a 3 board press)
135lb x 5
155lb x 5
185lb x 5
205lb x 5
225lb x 5 + 205lb x 4
Not too much strength loss here. These partial range presses really hit my week points.

Dumbbell Bench Press, palms in.
70lb x 9
70lb x 2 x 8
50lb x 50 (took a few rest pauses of 15-20 seconds here. Was able to hit 18 on the first set, then had to break it into sets of 6 afterward).

Superset
1A Prone Dumbbell Iso-Hold 55lb x 3 x 30 seconds
1B Prone Dumbbell Row 55lb x 3 x 15
1C Prone Reverse Dumbbell Flyes 10lb x 2 x 15 10lb x 17

Tricep Pulldowns w/ bands
1 x 120 reps
Had to do a rest pause. got to 60, then 25, then 20, then 15. Paused 10 seconds each time.

Yikes, 120 reps on tricep pull-downs? That sounds absolutely terrible. I don't envy you for a second!

[BlondeRod]

I also went and got engaged. will post pics later.

Congrats! I looked at the first page of 8/2010 and was like "no way this is still up to date", and it definitely is, thats awesome!
I played in college for a year (very socially lol) but have always wanted to get back into it. Now Im just lifting and probably couldnt run a mile. Excuses pretty much. Definitely following though, hopefully itll help me sack up and get on a mens team here.

[BobisMighty]

Just hopped into this log, and am experiencing all kinds of gains on OP's end. Dayum.

Congratulations on the engagement!



Yikes, 120 reps on tricep pull-downs? That sounds absolutely terrible. I don't envy you for a second!

Thanks! I'm pretty siked. Actually the tri's only hurt for the next couple hours, but I feel like the real hurt will be Wednesday. I usually feel it 48 hours after.

Congrats! I looked at the first page of 8/2010 and was like "no way this is still up to date", and it definitely is, thats awesome!
I played in college for a year (very socially lol) but have always wanted to get back into it. Now Im just lifting and probably couldnt run a mile. Excuses pretty much. Definitely following though, hopefully itll help me sack up and get on a mens team here.

Thanks man! Nah I'm sure you'd get it all back. Men's club is still super social haha. It's a great brotherhood to be a part of.

[TypeNirvash]

Thanks! I'm pretty siked. Actually the tri's only hurt for the next couple hours, but I feel like the real hurt will be Wednesday. I usually feel it 48 hours after.

Thanks man! Nah I'm sure you'd get it all back. Men's club is still super social haha. It's a great brotherhood to be a part of.

How did you end up doing it, by the way?

And you'll feel it on wednesday... Trust me. It's been a while since I've gotten DOMS, but then again, I also don't do 120 reps of anything lol

[BobisMighty]

How did you end up doing it, by the way?

And you'll feel it on wednesday... Trust me. It's been a while since I've gotten DOMS, but then again, I also don't do 120 reps of anything lol

We were in Reykjavik. There's this big church downtown, it's historical. In iceland everyone can buy and light fireworks, so the whole sky was filled with them. So after midnight, infront of the church, i popped the question.

The setting looked like this:

[TypeNirvash]

We were in Reykjavik. There's this big church downtown, it's historical. In iceland everyone can buy and light fireworks, so the whole sky was filled with them. So after midnight, infront of the church, i popped the question.

The setting looked like this:

Das fukking it mane. I've heard that Reykjavik is absolutely beautiful. How long have you two been together for?

[BobisMighty]

Das fukking it mane. I've heard that Reykjavik is absolutely beautiful. How long have you two been together for?

It is beautiful! The country is largely undeveloped, so it's got this raw natural beauty. The city is beautiful as well, very walkable. You only need 2-3 days in the city really.

I've been with her for a little over 4 years.

[TypeNirvash]

It is beautiful! The country is largely undeveloped, so it's got this raw natural beauty. The city is beautiful as well, very walkable. You only need 2-3 days in the city really.

I've been with her for a little over 4 years.

My older brother visited Reykjavik a few months ago. He said he's going to spend more time there this summer. I was thinking of taking up his offer and going, but it's still mostly up in the air. What brought you to Reykjavik specifically? I feel like as beautiful as it is, it's a place that most people wouldn't immediately think of when booking a get-away. Have you been there before?

That's good to hear, man. I'm hoping that you two enjoy a long and happy life together. Srs!

To Bobismighty!

[scott_donald]

wow so Iceland was a success then... your pics looked awesome...

[BobisMighty]

My older brother visited Reykjavik a few months ago. He said he's going to spend more time there this summer. I was thinking of taking up his offer and going, but it's still mostly up in the air. What brought you to Reykjavik specifically? I feel like as beautiful as it is, it's a place that most people wouldn't immediately think of when booking a get-away. Have you been there before?

That's good to hear, man. I'm hoping that you two enjoy a long and happy life together. Srs!

To Bobismighty!

2 years ago I flew to Europe and we had a brief stopover in Reykjavik, but flying over we though the country was so beautiful, we wanted to look into a vacation there. The more we read about it, the better it sounded. Then I found out I had friends who had went, talked to them, and they sold us on it. The Spring and Summer are the big tourist seasons, since there's close to 20 hours of daylight. And in you can see the Highlands during that time, which are too dangerous to go to in the winter. Reykjavik is great, but it's the sightseeing that really brings people to Iceland.

Thanks! I'm definitely looking forward to it haha.

wow so Iceland was a success then... your pics looked awesome...

Thanks! Yeah it was great. The only hiccups were that they had to cancel an ice caving tour we were supposed to go on, because they had a warm weather storm come in and the cave started melting. And the glacier hike I went on was cut short because the weather was terrible, but we did get to go into some crevasses which they don't normally do on tours to make up for it. And we couldn't see the northern lights because of too much cloud cover.

[BobisMighty]

1/5/15
Workout
Deadlift off plates
175lb x 5
225lb x 5
275lb x 5
320lb x 5
335lb x 5 + 305lb x 4
Tried to hit 365 but couldn't budge it. Felt a tightness in my back and in the pelvic area. Think I need some major mobility work. Doesn't feel like a hernia, not that kind of pain, just major stiffness. Going to hit up some mobility work, roll my gut out. Maybe do some high rep low weight deadlifts at the end of sets to build it up.

Superset
1A RDL 175lb x 3 x 12 (did these slow)
1B Step-Ups with Knee drive 90lb x 2 x 8 50lb x 12
1C Hammer Grip Chinups BW x 10 BW x 8 BW x 9

Superset
2A Facepulls 27lb x 3 x 20
2B Planks with Arm Reaches 2 x 10 Leg Raises 2 x 15

[BobisMighty]

1/7/15
Workout:
Dumbbell Bench Press with 3 second pause at the bottom
30lb x 5
60lb x 5
70lb x 5
90lb x 4
95lb x 2 x 4

Superset
1A Lat Pulldown 143lb x 12 148lb x 12 165lb x 2 x 10
1B Cable Facepulls 38lb x 30 44lb x 2 x 20 38lb x 22

Superset
2A Feet Elevated Wide Grip 5 second eccentric Pushups BW x 10 BW x 15 BW x 2 x 10
2B T-Bar Rows 90lb x 4 x 15

Curls
70lb x 48 + 60lb x 7
Was supposed to go for 100 total reps, but stopped cause my right elbow started bugging me. Did this with a couple of 10 second rest pauses.

[scott_donald]

solid session... lots of complicated supersets!!!

my next block is stupid simple...

[BobisMighty]

solid session... lots of complicated supersets!!!

my next block is stupid simple...

yeah defranco loves his supersets. i like that it gets my heart rate up after my main work, which seems to be the goal. i'll probably run this one more time until spring rugby starts, then go simple.

[smithmetal84]

OP, sorry for the slightly off-topic question but I'm in my high school's rugby team and we're starting training, 4 days a week. I've been lifting for a little over a year already, but I was looking for a good program to do while in-season. Would you recommend ws4sb3? (also apologize if this has been asked already, it's 98 pages of material to go through lol).

He recommends a 2-day split but I want to make sure I wouldn't lose any size during the season. And it also doesn't include deadlifts... which I'd like to incorporate. Any advice?

[BobisMighty]

OP, sorry for the slightly off-topic question but I'm in my high school's rugby team and we're starting training, 4 days a week. I've been lifting for a little over a year already, but I was looking for a good program to do while in-season. Would you recommend ws4sb3? (also apologize if this has been asked already, it's 98 pages of material to go through lol).

He recommends a 2-day split but I want to make sure I wouldn't lose any size during the season. And it also doesn't include deadlifts... which I'd like to incorporate. Any advice?

I like the in-season template Defranco recommends for WS4SB 3. Truthfully, depending on your position, you don't want to hit deadlifts in season. Maybe trap bar. But I know as a lock (and sometimes prop) my lowerback gets punished every practice and every game, so that's already 3 days a week. If you add in normal deadlifts, you're talking 4 days a week. The key to maintaining in-season is actually proper recovery more than it is hitting the gym. If you're really tempted, or just nervous about losing deadlift strength, you could swap it for max effort lowerbody lift, but like he said i would never get too close to failure. And I would do it as far away from game day as possible to ensure best recovery.

[BobisMighty]

1/8/15
Workout
Bulgarian Split Squats
135lb x 3 x 5
BSS with 3 second pause at the bottom
145lb x 3 x 3
155lb x 3 x 3
165lb x 3 x 3

Superset
1A KB Swings 80lb x 3 x 12
1B One Arm KB Shrugs 80lb x 3 x 15
1C Inverted Row BW x 1 x 20 BW x 2 x 15

Goblet Squats
20lb x 10
60lb x 28

1/11/15
Workout
Bench Press w/ pro micro band
105lb x 5
135lb x 5
155lb x 5
185lb x 3
205lb x 3
235lb x 3
245lb x 2 + 225lb x 2

Weighted Dips
25lb x 4 x 10

Superset
1A Bent Over Dumbbell Rows 40lb x 12 50lb x 12 55lb x 2 x12
1B Face Pulls with External Rotations w/ Pro Micro Band 4 x 20

Defranco Shoulder Shocker 2.0
2A Iso-Dynamic Lateral Raise 10lb x 2 x 10
2B Cuban Press 10lb x 2 x 10
2C Curl into L-Lateral Raise plus Extend 10lb x 10

This really burned

Hammer Curl + Regular Curl
10lb x 10 + 10
15lb x 10 + 10
20lb x 5 + 5
No rest, done back to back.

[TypeNirvash]

Shoulder Shocker 2.0 looks incredibly unpleasant. >.> Those are muscles that really hurt when they get worked because they don't get hit as often.

[BobisMighty]

Shoulder Shocker 2.0 looks incredibly unpleasant. >.> Those are muscles that really hurt when they get worked because they don't get hit as often.

Yeah the first set, i was thinking 10lb might be too light. When I hit the 2nd set I though maybe it's too heavy haha.

[TypeNirvash]

Yeah the first set, i was thinking 10lb might be too light. When I hit the 2nd set I though maybe it's too heavy haha.

I don't really go heavy on lateral raises and that sort of thing. I know that feel. The weight itself doesn't really matter, though.

[scott_donald]

some godo complicated things today... looking good adn yes stuff like that shocker work....

[Greater Deity]

Great log man! Tight prop here. I saw a post where you said you steer clear of DL's during the season. Darn right, my back gets slammed pretty hard a practice too. I wanted to ask you what you thought about high weight prowler sprints as cardio. I'll basically load up the sled with about 180 lbs and go down the field, back with barbell lunges and repeat until I'm exhausted. I've noticed more explosiveness in my initial sprint and side step. My acceleration has went up as well. We never did these in USA rugby for UC or Cal State. Needless to say, my legs are pretty shot, so I'm wondering if I'm hurting myself doing these in the long run, or put up more recovery time.

Either way, subbed to this log man! I'll use your regimen for some ideas for sure! Thanks for keeping it up to date!

[BobisMighty]

Great log man! Tight prop here. I saw a post where you said you steer clear of DL's during the season. Darn right, my back gets slammed pretty hard a practice too. I wanted to ask you what you thought about high weight prowler sprints as cardio. I'll basically load up the sled with about 180 lbs and go down the field, back with barbell lunges and repeat until I'm exhausted. I've noticed more explosiveness in my initial sprint and side step. My acceleration has went up as well. We never did these in USA rugby for UC or Cal State. Needless to say, my legs are pretty shot, so I'm wondering if I'm hurting myself doing these in the long run, or put up more recovery time.

Either way, subbed to this log man! I'll use your regimen for some ideas for sure! Thanks for keeping it up to date!

Thanks for the follow! High weight prowler sprints are good. They definitely force you to keep driving. An alternative to this would be hill sprints, or band resisted starts. I don't think you're hurting yourself in the long run, as long as you're mindful of recovery time. Go by how you feel, but also read up on the consolidation of stressors that Buddy Morris and Chad Smith write about pretty often. After intense sprint and speed sessions, it can take about 72 hours to fully recover from that. That doesn't mean no training, but you need to go much lighter and less intense during that time period to really benefit, and really lay off legs during that time period.

So my example for something like that would be like if you did sprints on friday, then had off for the weekend, that would be a perfect amount of recovery time. Or if you want max effort lower body on monday, then did upperbody tuesday, and rested wednesday.

Some basic overviews of this is Buddy Morris's Deload to Reload http://forum.bodybuilding.com/attach...1&d=1262551718

He also goes more indepth in this transcript of an interview he gave http://8weeksout.com/wordpress/wp-co...-Interview.pdf

EDIT: I pretty often don't follow this advice and pay for it heavily. I definitely did this past fall season when I over did lowerbody workouts and hurt my lowerback just picking up a dumbbell as a result.

[BobisMighty]

1/12/16
Workout:
Box Squats
135lb x 5
185lb x 5
225lb x 5
255lb x 3
285lb x 3
325lb x 4
345lb x 3 + 315lb x 4
These felt good. I think I could have gone heavier, but didn't want to push it just yet.

Step ups with leg drive
BW x 12
50lbs x 2 x 10
70lb x 10
Did these slow, to make sure I wasn't pushing off with back leg.

Double Outside Kettlebell Swings
44lbs x 3 x 15
Weight was each hand. This gym didn't have anything heavier than 44lbs, so i did double outside. I like that better than having to have a wider stance and swinging them between your legs. At least this way I can mimic and conventional deadlift or oly lift stance.

Core
Sprinter Situps x 20
V-Ups x 20
Plank with alternating arm reaches x 15
Stir the pot x 12

[Greater Deity]

Thanks for the follow! High weight prowler sprints are good. They definitely force you to keep driving. An alternative to this would be hill sprints, or band resisted starts. I don't think you're hurting yourself in the long run, as long as you're mindful of recovery time. Go by how you feel, but also read up on the consolidation of stressors that Buddy Morris and Chad Smith write about pretty often. After intense sprint and speed sessions, it can take about 72 hours to fully recover from that. That doesn't mean no training, but you need to go much lighter and less intense during that time period to really benefit, and really lay off legs during that time period.

So my example for something like that would be like if you did sprints on friday, then had off for the weekend, that would be a perfect amount of recovery time. Or if you want max effort lower body on monday, then did upperbody tuesday, and rested wednesday.

Some basic overviews of this is Buddy Morris's Deload to Reload http://forum.bodybuilding.com/attach...1&d=1262551718

He also goes more indepth in this transcript of an interview he gave http://8weeksout.com/wordpress/wp-co...-Interview.pdf

EDIT: I pretty often don't follow this advice and pay for it heavily. I definitely did this past fall season when I over did lowerbody workouts and hurt my lowerback just picking up a dumbbell as a result.

Awesome response. I could go for an extra off day, but I go nuts on my off days. I can find a way to make them active I suppose. That information is gold! I skimmed it along with Lee Labrada's interview about hydration and spring water in particular. Great stuff man, thanks! All the best to you.