BobisMighty's Rugby Training Log

[BobisMighty]

4/11/17
Workout:
AirDyne bike
5 rounds of 30s sprint 30s off

Leg Press
630lb x 3 x 4
Did this because my friend challenged me to do it on a ******** group. Figured why not.

SkillMill Push Pull sled workouts
5 rounds 30s sprint 30s off

Battling ropes
5 rounds 30s on 30s off

4/12/17
Workout:
Bench Press
45lb x 5
135lb x 5
185lb x 3
225lb x 3

French Contrast Method
1A Bench Press 245lb x 3 x 3
1B Clapping pushups BW x 3 x 5
1C Dumbbell Push press 65lb x 3 x 3
1D Band assisted pushups BW x 3 x 5

Pullups
BW x 3 x 10
Bw x 8

Superset
2A Seated Pulley Row 100lb x 3 x 12
2B Dips BW x 3 x 10

4/15/17
Game:
we played Princeton, which was technically our last game of the fall season due to the schedule being stupid. We won 38-34. It was very close the whole game.

4/17/17
Workout:
Trap Bar deadlift
45lb x 5
135lb x 5
225lb x 3
315lb x 3

French Contrast Method
1A Trap Bar Deadlift 365lb x 3 x 3
1B Seated jump onto 30" box x 3 x 5
1C KB swings 32kg x 3 36kg x 3 42kg x 3
1D speed hops onto 20" box x 3 x 5

Reverse Lunges with Safety Squat Bar (reps are each leg)
65lb x 5
155lb x 3 x 4
These hurt.

Leg raises
Bw x 2 x 15

[scott_donald]

solid couple of sessions...

you still liking the contrast work???

[BobisMighty]

solid couple of sessions...

you still liking the contrast work???

Yeah I do! Although it's hard to know how much progress i've made with it, but I'm still sore from Monday's workout. Going to try to figure out how to use it with juggernaut method in the off-season.

[scott_donald]

whats the juggernaut method???

[BobisMighty]

whats the juggernaut method???

it's what i usually do. it lasts 4 months. 1st month is sets of 10, 2nd month is sets of 8, 3rd is sets of 5, 4th is sets of 3. You work on rep prs to determine when to change your training max for the next month.

[BobisMighty]

I took a lifting break on 4/19 because my rotator cuffs felt extremely tight. I did HIIT workouts on 4/18 and 4/20.

4/22/17
Game against NYPD
First half we ran all over them. It was rolling subs so me and some other forwards got subbed out. NYPD started getting on the scoreboard in the second half but we still won soundly.

4/23/17
NJ Select-Side practice
I went to the NJ Select-Side practice. It was a lot of fun with really good drills. No contact. I plan to go to more if I can.

4/24/17
Workout:
Trap Bar Deadlift
45lb x 5
135lb x 5
225lb x 5
315lb x 3

French Contrast Method
1A Trap Bar Deadlift 385lb x 3 x 3
1B Seatted Box jump 12" onto 30" x 3 x 5
1C KB Swing 48kg x 3 x 3
1D Speed Hops onto 12" box x 3 x 5

Safety Squat bar squats
160lb x 4 x 10

[scott_donald]

looks good that you are at the New Jersey stuff... easy win it sounds against the police...

seems not a good year for the blacks they have to win next week to make playoffs...

what was C???

[BobisMighty]

looks good that you are at the New Jersey stuff... easy win it sounds against the police...

seems not a good year for the blacks they have to win next week to make playoffs...

what was C???

Yeah the nj select side practice was fun, but i tweaked my groin muscle which has put me off this week.
At least the blacks have a chance to make playoffs haha. We had a miserable season, only 3 wins and 5 close losses.

Sorry, C was KB swings.

4/25/17
Cardio
Hand Bike
tabata intervals 20s on:10s off for 4 minutes

Battling ropes
Tabata intervals 20s on:10s off for 4 minutes

Exercises Bike for 20 minutes
tweaked my inner thigh/groin so my usual cardio routine kept aggravating it. i tried to do the airdyne bike and the versa climber but it didn't seem like a good idea.

4/26/17
Workout
Dumbbell Bench Press
20lb x 10
40lb x 5
60lb x 5
80lb x 3

French Contrast Method
1A Dumbbell Bench Press 100lb x 3 x 3
1B Plyo Pushups BW x 3 x 5
1C Dumbbell Push Press 50lb x 3 x 3
1D Band Assisted pushups BW x 3 x 5

Dumbbell Bench
50lb x 10

Hammer Grip Pullups
BW x 12
BW x 10
BW x 9

Chest Supported T-Bar Rows
70lbs x 3 x 12

[BobisMighty]

sorry i've been away. been on vacation in Jamaica. Had to miss my last spring game, but Montclair closed out the Spring 5-0. Here's my past workouts

5/1/17
Workout:
Trap Bar Deadlift
135lb x 5
225lb x 5
315lb x 5

French Contrast Method
1A Trap Bar Deadlift 405lb x 3 x 3
1B Seatted box jump 30" x 3 x 5
1C KB Swing 48kg x 3 x 3
1D Speed hops on 20" box 3 x 5

Safety Bar Squats
160lb x 4 x 10

5/2/17

Tabata Air Dyne Bike
4 minutes, 20 s on 10 s off

Tabata Battling Ropes
4 minutes, 20s on 10s off

Backwards walking on tred sled
30s on 30s off
4minutes

Cycling
10 minutes moderate pace

5/3/17

Dumbbell Bench Press
20lb x 10
40lb x 10
60lb x 10

Superset
1A Dumbbell Bench press 80lbs x 10 x 5
1B Plyo pushups BW x 5 x 3 BW x 5 x 2

Seatted Rows
140lb x 5 x12

Lat Pulldowns
140lb x 3 x 12

5/4/17
Rugby practice

5/5/17
Clean and jerk
135lb x 3
155lb x 3
175lb x 3
195lb x 3

Power Clean and Jerk
205lb x 2
225lb x 2 x 2

Power Clean
235lb x 2
245lb x 2

Clean Pull
255lb x 3

Supsert
1A Tricep Pulldowns 140lb x 10 120 lb x 15 100lb x 20
1B Lat Pulldowns 70lb x 10 60lb x 15 50lb x 20
No rest between sets

Leg Raises
BW x 3 x 15

5/6/17
5 mile run

I was in jamaica last week so I used the gym there. It was awesome.

5/9/17
10 minute run

Smith Machine Squats
Back squat 135lb x 10
Front squat + back squat superset
FS 185 x 5 + BS185lb x 5
FS 225lb x 5 + BS 225lb x 5
FS 245lb x 5 + BS 245lb x 5
FS 265lb x 5 + BS 265lb x 5
Low bar wide stance Back Squat 225lb x 10
They only had smith machine, no power rack

Dumbbell Romanian Deadlift
Weight in each hand
70lbs x 3 x 12

5/10/17
Overhead Press
35kg x 10
40kg x 10
45kg x 10
50kg x 8

Pullups
BW x 3 x 10

Sled Pushes
100lbs x 5 sprints 10 yd

Superset
1A Band Resisted Jumps x 5 x 5
1B Sled Pushes 100lbs x 5 x 5
Surprised the hotel gym had this.

5/11/17
Treadmill run 20 minutes

Paloff Press
20lb x 10
30lb x 10
35lb x 10

Wood Choppers
45lb x 3 x 10

[scott_donald]

never understood why folk do safety bar squats...

you are still pulling very well with strong jerk after- jealous....

How was the trip???

[BobisMighty]

never understood why folk do safety bar squats...

you are still pulling very well with strong jerk after- jealous....

How was the trip???

Safety bar squat is just easier on your shoulders, if you have limited shoulder mobility. Easier to maintain torso rigidity with the handles in front of you. (Laziness really)

Yeah the pulls are good, need to work on jerks more.

Jamiaca was amazing! the ocean felt like bath water. It was for a destination wedding, which was beautiful and a lot of fun. Managed to not put on holiday weight by limiting myself to "liquid carbs."

[BobisMighty]

5/15/17
Workout:
Warmup

Squat
45lb x 5
135lb x 5

Superset
1A Squats 225lb x 9 x 5 225lb x 12
1B Box jumps 3-" x 10 x 2

Ran out of time at the gym

5/16/17
Workout:
Tempo runs
100m run
5 pushups
100m run
5 bird dogs
did that about 5 times

Bench Press
45lb x 5
135lb x 5
155lb x 5
175lb x 5
185lb x 3 x 10
Felt like i lost some endurance on chest. Last set was hard, even though the weight felt light.

Superset
1A Hammer Grip Pullups BW x 4 x 10
1B Dumbbell Overhead Press 25lb x 12 30lb x 3 x 12

Superset
2A Zottman Curls 20lb x 3 x 10
2B Leg Raises BW x 3 x 10
Did zottman curles to help my elbow more than bicep work.

5/17/17
Workout
Taught my younger cousin how to deadlift

Deadlifts
255lb x 4 x 10
255lb x 12

Split Squats
15lb x 10
30lb x 2 x 10
Showed my cousin some unilateral stuff. he has a bad knee, so experimented. the room we were in did not have dumbells bigger than 15lbs.

back extensions
25lb x 3 x 10
We took too long doing all this so we left.

Back E

[BobisMighty]

So I would up sick. Had a fever on the 19th, and didn't start feeling better until yesterday. So i'm restarting my program.

5/24/17
Workout:
Jog 6 minutes for warmup

Squat
45lb x 10
135lb x 5
185lb x 5
225lb x 5 x 10
First couple sets were fine, but last 2 sets felt brutal. lots some endurance while sick.

Reverse Goblet Lunges
32kg x 3 x 12
Hold a kettlebell like I would a goblet squat. Keeps me more upright.

KB Swings
32kg x 3 x 12
Ended it there.

[scott_donald]

solid upper session... bent ones are always the easiest not he body coming back from a break...

glad ou are feeling better...

[BobisMighty]

5/25/17
Workout:
Bench Press
45lb x 5
135lb x 5

Superset
1A Bench Press 165lb x 5 x 10
1B TRX rows BW x 5 x 10

Superset
2A Inclince Bench 60lb x 5 x 8
2B Hammer Grip Chinups BW x 5 x 8

Cable Flyes
40lb x 5 x 10

Superset
3A Rope Curls 40lb x 10 35lb x 12 30lb x 15 25lb x 20
3B Rope Pulldowns 40lb x 10 35lb x 12 30lb x 15 25lb x 20

Did a couple of vanity lifts as was going to be in costume for my rugby team;s bike trip over the weekend haha.

5/26/17
Workout:
Power Clean and Jerk
135lb x 2 + 2
155lb x 2 + 2
175lb x 2 + 2
205lb x 1+ 1

Power Clean
225lb x 1
235lb x 1
245lb x 1
205lb x 2 x 2

Jerk
155lb x 2 x 2

5/27/17
Did my rugy teams annual bike ride to the sea. 65 miles, hit close to 20 bars on the way down. It takes us about 15 hours or so to do. I was very sore.

5/30/17
Workout:
Deadlifts
135lb x 5
185lb x 5
225lb x 5
275lb x 4 x 10
275lb x 12

Snatch Pulls
135lb x 3 x 3
145lb x 1
155lb x 1
165lb x 1
175lb x 1
185lb x 1
195lb x 1
205lb x 1
215lb x 1
225lb x 1
165lb x 2 x 2

5/31/17
Ran 3.5 miles
Did the JP Morgan Corporate Challenge run in central park. 33:13 which is pretty awful. Probably shouldn't have deadlifted the day before

6/1/17
Workout
Dumbbell Overhead Press
20lb x 10
30lb x 5
45lb x 5 x 10

Push Jerk
135lb x 3 x 3
145lb x 1
155lb x 1
165lb x 1
175lb x 1
185lb x 1
195lb x fail
165lb x 2 x 2

Pullups
BW x 3 x 10
Chinups
BW x 8
BW x 6

[BobisMighty]

6/2/17
Workout:
Squat
45lb x 5
135lb x 5
185lb x 5
205lb x 5
225lb x 5
245lb x 3 x 10
275lb x 1
295lb x 1

last 2 sets of 10 sucked, but the heavier sets afterward felt fine. Got to strengthen my core I think.

Power Clean
135lb x 3
185lb x 3
195lb x 1
205lb x 1
215lb x 1
225lb x 1

Clean Pull
235lb x 2 x 1

Sumo Deadlift
235lb x 3 x 8

[scott_donald]

looking good sir...

is it not just the volume vs core strength... get your body used to the volume and sure you will be fine...

[BobisMighty]

looking good sir...

is it not just the volume vs core strength... get your body used to the volume and sure you will be fine...

Yeah. It's probably a little of both.

So had a busy week. Played rugby on 6/10 and 6/11. 6/10 was the NJ Select Side team. We played against NY Upstate and NY Downstate. Lost both. NY Downstate we won the first half and then they dropped the hammer in the 2nd half. NY Upstate we went try for try the whole game.

6/11 was the Shillelagh Cup we play every year. We finally won it back after 3 years, beating the other team 77-0.

6/12/17
Workout:
Squat
45lb x 5
135lb x 5
185lb x 5
225lb x 3
255lb x 1
275lb x 10
295lb x 1
315lb x 1

Box Jumps
30" x 5 x 3

Single Leg Dumbbell RDL
80lb x 4 x 5 (each leg)

6/13/17
Workout:
Bench
45lb x 5
135lb x 5
165lb x 3
190lb x 1
205lb x 11
225lb x 2
235lb x 1

Superset
1A Pullups BW x 3 x 5
1B Hammer Grip Chinups BW x 6 BW x 2 x 4
1C Inverted Rows BW 3 x 8

Dumbbell Overhead Press
40lb x 3 x 10

Cardio
Tread Sled
High Push x 10 seconds
20 second fast walk
Prowler Push x 10 seconds
20 seconds fast walk
Backwards sled drag x 10 seconds
x 3

[scott_donald]

well loving the squat work...

well on on the Sunday rugby... didn't sound a good Saturday though!!!

[BobisMighty]

well loving the squat work...

well on on the Sunday rugby... didn't sound a good Saturday though!!!

Yeah, but at least Saturday was better quality rugby played by both sides. Sunday was just try city for the backs.

[BobisMighty]

6/14/17
Workout:
30 minute run. I've been following this aussie rules running workout, which just slowly ramps up your pace and intersperses sprints in your run.

6/15/17
Deadlift
135lb x 5
225lb x 5
275lb x 3
295lb x 1
315lb x 12
365lb x 1
405lb x 1

2 low hurdle hops into broad jump
10 sets

Goblet reverse lunges
88lbs x 12
88lbs x 2 x 10

Plank with arm reaches
BW x 3 x 10

Leg raises
BW x 3 x 12

6/16/17
Workout:
Overhead Press
45lb x 5
75lb x 5
95lb x 3
105lb x 1
110lb x 15
135lb x 1
145lb x 1
155lb x 1

Push Press
165lb x 1
175lb x 1
185lb x 1
195lb x 1
205lb x 1
215lb x 1
225lb x fail
185lb x 2 x 2

Overhead press
135lb x 2 x 2

Pullups
BW + 20lbs x 5 + 5 BW chinups x 3
BW x 5 + 5 Bw chinups

Superset
1A Diamond Pushups BW x 15 BW x 2 x 12
1B Facepulls 40lbs x 3 x 15

Woodchoppers
27.5 x 10 each side
30 x 10 each side
32.5 x 10 each side

Run
25 minutes

6/17/17
Decided last minute to run a local 5k. Did it in about 27 flat, which is at least a lot better than my disastrous 32 minute time a few weeks ago. Used workout app to do a running workout during it, which interspersed light jog, sprint, medium jog.

[scott_donald]

I find it interesting... MP I would easy beat you.... PP you would easy beat me right now... Jerk you have me beat also...

I am just struggling to get anything through the floor right now...

[BobisMighty]

I find it interesting... MP I would easy beat you.... PP you would easy beat me right now... Jerk you have me beat also...

I am just struggling to get anything through the floor right now...

Haha that is kind of odd. I lack overall shoulder strength, but I probably just have the PP and Jerk form down better.

6/20/17
It's my easy week, so I signed up for a trial boxing class at the boxing gym around the block from my job. It was about an hour and it was brutal. Started off with running stairs, running around the block, burpies, jumping jacks, etc to warmup. Then did shuffling and duck, slip, and weave drills. then worked combos. worked in a group rotating around the coach hitting pads, shadowing boxing when we weren't hitting the pads, then did heavy bag work. My arms and abs feel shot.

[BobisMighty]

6/21/17
Workout:

Klokov Clean Complex
Clean Deadlift + Clean + Pause Front Squat + Push Press + Pause Split Jerk
135lb x 1
155lb x 1
165lb x 1
175lb x 1
185lb x 1
195lb x 1
205lb x 1
215lb x 1 ( I failed the split jerk at the end)
185lb x 2 x 1

Superset
1A Pullups BW x 3 x 5
1B Chinups BW x 3 x 5
1C TRX Strap Rows BW x 3 x 10

It's my light week so i thought i'd do a clean complex. I really really liked it. I want to add this to my regular training. Going to try a snatch complex on friday.

6/22/17
Workout:
Did the aussie rules running program again. walk/jog for 5 minutes, run for 5, walk/jog for 3, run for 5, walk/jog for 3, run for 5, walk/jog for 4.

Walk/jog had to stay between 3.4mph and 6.4mph. The run had to be between 6.5mph and 8mph. Kept the walk/jog to around 5mph, kept the running to about 7mph. Considering I walked half the time, i managed to do 3 miles in 30 minutes which isn't too bad.

[scott_donald]

loving that complex... I would have thought you would have gotten the jerk easily if you got the push press but all the previous volume must have gotten you!!!

[BobisMighty]

loving that complex... I would have thought you would have gotten the jerk easily if you got the push press but all the previous volume must have gotten you!!!

Yeah, I also probably paused a bit too long on the front squats and pause jerks. Still, it was fun to do.

6/23/17
Workout:
Snatch Complex 1
High Hang Snatch Pull + Muscle Snatch + Klokov Press + Overhead Squat down + Sot's Press + Overhead Squat up
55lb x 1
65lb x 1
75lb x 1
85lb x 1
95lb x 1
105lb x 1 (failed the sots press)

Snatch complex 2
Snatch deadlift + Pause at knees snatch
115lb x 1
125lb x 1
135lb x 1
145lb x 1
155lb x 1
165lb x failed (pulled it high but couldn't get under)

Superset Pullups
A1) Pullus BW x 3 x 5
A2) Chinups BW x 3 x 5

6/24/17
Running workout
In total I ran about 6 miles. I jogged to a track and did the aussie rules running program which was a 5 minute slow jog, then alternating fast runs and jogs every minute, then a 5 minute cooldown. then i just jogged around the track until my fiancee' finished her workout.

6/26/17
Workout:
Squats
45lb x 5
135lb x 5
235lb x 4 x 8
235lb x 12

1 legged RDL
60lbs x 4 x 6 (each leg)

Klokov Complex
Clean Deadlift + Clean + Pause Front Squat + Push Press + Pause Jerk
135lb x 1
155lb x 1
165lb x 1
175lb x 1
big difference doing this after a workout instead of as a workout.

[scott_donald]

seeing those complexes makes me want to do some tomorrow...

couple of good session - short and sweet...

[BobisMighty]

seeing those complexes makes me want to do some tomorrow...

couple of good session - short and sweet...

Yeah these complexes feel awesome. I'd rather do these than run tbh. Build strength while jacking my heart rate up.

6/28/17
Aussie rules running workout
5 minutes fast walk/slow jog
Alternating 1 minute fast run 1 minute run x 7
5 minutes slow jog

This was pretty rough, but managed 2 miles at this pace through the fast run/run portion so hopefully means getting my mile time down, as it was about 2 miles in 14 minutes.
Fast run was running at a speed over 8.5mph, run was between 6.5 - 8.4 mph. Fast walk slow jog was 3.4mph - 6.4mph.

[beertank23]

Where'd you get the AFL running workout?

[BobisMighty]

Where'd you get the AFL running workout?

Adidas has an app called Adidas Train and Run and you can select cardio and strength routines for different sports. I picked AFL for running i figured it would be better than american football. They used to have a whole rugby program but they took it off. They're scrapping their whole micoach line so i'm hoping that doesn't mean they pull the app.