This is for January 14, 2011
Dynamic Stretching
15 Burpess
Chest Supported Rows
135x10 155x10 185x8 205x3 225x2x2
Dumbbell Flies
30x10, 35x10, 40x10, 45x10
Pullups
5x5
Assisted Pullups
1x10
Tricep Pushdowns
70x5x10
Facepulls
150x5x10
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Thread: BobisMighty's Rugby Training Log
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01-18-2011, 10:56 AM #241
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Week 1 Bench Day
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-18-2011, 10:59 AM #242
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Week 2 Deadlift Day
Dynamic Stretching
15 Burpees
Deadlift
45x10 225x5 265x5 355x3 375x3 405x3 265x10
Box Jumps
4x5
Box Squats
175x10x5
GHR
5x10
Myotactic Crunch
16lbsx4x10
Supersetted with
Burpees
10,10,9MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-18-2011, 12:02 PM #243
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01-18-2011, 02:29 PM #244
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
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01-18-2011, 06:35 PM #245
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Week 2 Military Press Day
Met the ART guy before the gym today. We worked on some more muscle groups on my right shoulder. So far I have definite signs of improvement. Did a flexibility test today. Went to see how far up my back I could reach with each hand. My right hand had an 8" reach deficit. After m ART session, we reduced it to 4", which is not bad at all. It's all a matter of isolating which muscle group need more work. I'm still miles a head of where I was before. I can also do some shoulder and pressing work, but nothing overhead just yet.
Dynamic Stretching
10 Burpees
YTWL Raises
5lbx12 for each letter
Pin Presses
45x10 135x10 185x4x5
Chin Ups(alternate grips with 1 long negative at the end of each rep)
5x5
Assisted pullups
1x12
Front Plate Raise
45x5x10
Dumbbell Side Delt Raises(weight is each arm)
20x5x10
Facepulls
150x5x12
Burpees (30 seconds rest in between)
3x10
Cardio/Conditioning
Tabata Intervals (20s:10s rest)
Jacob's Ladder 4 minutes
Rowing Machine 4 minutes
Jacob's Ladder 4 minutes
This is Jacob's ladder
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-19-2011, 05:59 AM #246
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01-19-2011, 06:28 AM #247
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
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01-19-2011, 08:55 AM #248
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01-20-2011, 07:39 PM #249
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Week 2 Squat Day
Dynamic Stretching
2x10 Burpees
Hip Flexibility Circuit
Squat
45x10 175x5 205x5 275x3 295x3 315x3 205x10
Box Jumps
4x5
10 Burpees
Extended Set dones as follows (A1, 10 seconds, A2, 2 minute rest, A3, 2 minute rest x5)
A1- Front Squat 205x5x5
A2- Back Squat 205x9, 205x3x8, 205x6
A3- GHR Bodyweight+10lbs5x6
Burpees
5x10, 1x7
I read about this method in Charles Poliquin's article: Functional Hypertrophy.
http://www.charlespoliquin.com/Artic...le.aspx?ID=278
Although he prescribes a back off set of 25 reps after my main lift, which I might consider incorporating.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-21-2011, 07:15 AM #250
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01-21-2011, 08:01 AM #251
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
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01-21-2011, 11:25 AM #252
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01-21-2011, 11:33 AM #253
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01-21-2011, 11:40 AM #254
Man I would be excited too. Time to punish some dudes with your found strength during the off-season
Things going ok man, we're moving to a new place and a new gym. It's an anytime fitness so we'll see how that goes. But wife and I moving there for sole purpose of be able to train anytime I want to. Wife is doing good now man, thanks for asking.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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01-21-2011, 12:06 PM #255
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
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01-21-2011, 12:15 PM #256
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01-21-2011, 04:53 PM #257
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01-21-2011, 05:48 PM #258
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Week 2 Upper Body Day
Dynamic Stretching
10 Burpees
30 Lying Cuban Rotations
10 External Rotations each side
Pin Press
45x10 135x10 185x5 195x5 205x5 215x5
Extended Set(A1 10 seconds A2 2 minutes rest A3 2 minutes rest)
A1 - Wide Grip Pullup 5x4
A2 - Chin-up, 6,5,3x4
A3 - Inverted Row
Burpees
3x10, 3MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-22-2011, 08:27 PM #259
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01-23-2011, 11:11 AM #260
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
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01-24-2011, 05:54 PM #261
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01-24-2011, 08:41 PM #262
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
yeah it's well it was impinged a while ago, and i tried to rehab it. it felt better for a while and then started getting worse.
my ART guy said it's most likely a really bad sprain, not a tear. i've been doing the therapy for about 3 weeks now. the pain is gone for the most part, unless i role over in my sleep and lay on it. now it's a matter of flexibility. my right arm isn't as flexible as my left, so we're doing the exercises now and the stretches. i see him again tomorrow, so we'll see what progress i've made.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-24-2011, 08:51 PM #263
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Week 3 Deadlift Day
Dynamic Stretching
2x10 Burpees
Hip Mobility Circuit
Deadlift
45x10 225x4 275x5 330x5 375x3 425xfail 425xfail 425x1
I knew I could hit it. After the 2nd fail I rested 3 minutes, made sure i got down deep and double checked my form, then I hit it fairly easily.
Box Jump
4x5
Extended Set(A1 10 seconds A2 2 minutes A3 2 minutes)
A1 Romanian Deadlift: 225x1x5 245x1x5 255x3x5
A2 Sumo Deadlift: 225x1x10 245x1x8 255x8,255x7,255x6
A3: Power Squat Machine(Plate Weight only)270x5 320x3x5 340x5
Burpees
15
10MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-25-2011, 07:06 AM #264
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01-25-2011, 07:23 AM #265
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01-25-2011, 06:57 PM #266
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01-25-2011, 08:08 PM #267
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01-25-2011, 08:12 PM #268
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01-25-2011, 08:12 PM #269
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Week 3 Upperbody Day
I went to the ART guy. Right shoulder was still pretty inflexible. By the end of the session we got my arm down to about a 3" deficit from a 5" as compared to my left shoulder when I stretched it as far as I could behind my back. Also the arm moved around more smoothly than when I had walked in. I love these sessions.
Dynamic Stretching
10 Burpees
30 Cuban Rotations
Superset
A1 Floor Pin Press: 45x10 205x5x5
A2 Standing Dumbbell Overhead Press(Weight each hand): 15x5x15
15 Burpees
Extended Set (B1 10 seconds B2 2 minutes B3 2 minutes)
B1 Wide Grip Pullups 5x5
B2 Medium Grip Chinnups 1x5,4x4
B3 Bent over rows 135x5, 155x4x5
15 BurpeesMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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01-26-2011, 02:46 AM #270
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