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  1. #1
    Being african ruga buga's Avatar
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    Guy's Rugby And Pl Training Log

    Good evening...

    This is my second log here, the first one got dull and irritated me due to lack of motivation and what not, so thought it was time to start again fresh!
    Old Log: http://forum.bodybuilding.com/showth...hp?t=107401251

    Stats:
    15 y/o
    82kg
    13% BF?
    Estimated Maxes:
    Squat: 95kg
    Deadlift: 110kg
    Bench: 80kg
    Clean: 65kg
    Snatch: 50kg
    Military Press: 50kg
    100m- 13.5
    40yard- probably 4.7/8... never tested

    Goals:

    Bulk to 90kg then cut to single digits
    Raise big 3 total
    Get stronger, faster, leaner...

    I play rugby, this is my passion in life... I play lock, flank and 8th man.
    I have had some experience in the gym but most of it being wasted time and effort... Just coming off Starting strength and will be doing ws4sb 3 that can be found here: http://www.defrancostraining.com/articles/articles.htm

    I have four games left in the rugby season where I will be training in the gym 2 days a week and then off-season where I will go to the originally planned 4 day a week format with the speed/conditioning when I have the extra time...

    The template will vary alot from week to week but the general plan for the first few weeks will be as follows

    ME UPPER

    Close Grip bench(2 weeks)/Incline bench(2 weeks) - working up to 3rm
    DB Floor Press - 3x10
    Chest-supported row S/S
    Scarecrows 3x10
    BB shrugs 4x8
    Hammer curls 3x10

    DE lower

    Box Jumps 5x1
    Bulgarian Split Squats 2x10
    Pullthroughs 3x10
    Hanging Leg Raises 4x10

    RE UPPER

    Incline DB press 3xmax reps or speed bench
    Chinups S/S
    Seated DB cleans 3x10
    DB shrugs S/S
    DB extensions 3x10
    Bar Holds 3xtimed sets

    ME LOWER

    Box Squat work up to 3rm
    Walking Lunges 3x12
    Deadlift off mats 3x5
    Ab circuit

    Gladly appreciate any support/comments ect...
    ....

    Currently eating
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  2. #2
    Team CESA LessThanLuke's Avatar
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    First one didn't last long did it lol. Subbed.
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  3. #3
    Being african ruga buga's Avatar
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    Originally Posted by LessThanLuke View Post
    First one didn't last long did it lol. Subbed.
    I know...

    I apologise about that, things have been really off the rails lately with rugga and school and people... I have been un-motivated, bored of simple 3x5/5x5 tired, lazy, ect ect so thought what the hell just start again fresh and put everything else behind me.

    Thanks
    ....

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  4. #4
    EAT!EAT! tinyman5000's Avatar
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    lol im doing west side too its going great

    im cutting and making gains
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  5. #5
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    Sub;d man. good luck

    is this ws4sb3?
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  6. #6
    Smokezilla Smokes's Avatar
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    In an subbed, WS4SBIII FTW
    PhD in Broscience from Misc U.
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  7. #7
    Being african ruga buga's Avatar
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    Originally Posted by tinyman5000 View Post
    lol im doing west side too its going great

    im cutting and making gains
    awesome, congrats

    Originally Posted by HumanHorrorFilm View Post
    Sub;d man. good luck

    is this ws4sb3?
    Thanks mate, yeah it is ws4sb3

    Originally Posted by Smokes View Post
    In an subbed, WS4SBIII FTW
    Thanks


    Monday will be day 1 of the new training, stocked but more important is the rugga game I hav kicking off in 4 hours, HUGE GAME! Im gonna go wild
    ....

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  8. #8
    Smokezilla Smokes's Avatar
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    Originally Posted by ruga buga View Post
    Monday will be day 1 of the new training, stocked but more important is the rugga game I hav kicking off in 4 hours, HUGE GAME! Im gonna go wild
    Good luck man, dominate
    PhD in Broscience from Misc U.
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  9. #9
    Being african ruga buga's Avatar
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    Originally Posted by Smokes View Post
    Good luck man, dominate
    I did, tackle count into the low twenties, lots of lineout steals, breakdown turnovers, two draw pass tries and beieve it or not a KICK (lock kicking the ball lol)
    ....

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  10. #10
    Registered User BenT's Avatar
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    Will be following your progress... *subd*
    531 for Wrestling: http://forum.bodybuilding.com/showthread.php?t=150559883

    52 books challenge: 9
    Currently reading: "I am Legend"
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  11. #11
    Registered User BenT's Avatar
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    Originally Posted by ruga buga View Post
    I did, tackle count into the low twenties, lots of lineout steals, breakdown turnovers, two draw pass tries and beieve it or not a KICK (lock kicking the ball lol)
    Sounds like a fine game for you. Great job.

    I guess you guys won?
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  12. #12
    Being african ruga buga's Avatar
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    Originally Posted by BenT View Post
    Will be following your progress... *subd*
    thanks

    Originally Posted by BenT View Post
    Sounds like a fine game for you. Great job.

    I guess you guys won?
    yes, we won 22-16.... they shouldn't of scored that many points, our backlines defence is not existent
    ....

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  13. #13
    Being african ruga buga's Avatar
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    Entry 1: ME LOWER 23/06/08

    1. Conventional Deadlift (Double Overhand)

    20kgx5
    40kgx5
    60kgx5
    80kgx5 --------> (Break)
    60kgx3
    80kgx3
    90kgx3
    100kgx3
    105kgx3 +10kg PR

    Big mess up today. A guy was using the squat rack for over an hour so I decided to do the DL first which was going to be supplemental exercise and low box squat wa going to be ME but he didn't budge so I decided just to go with DL as the ME lift... All I can say is I have never felt fried like this before, this is a ****load of volume for me on DL!!!! I was suprised when the 100kg set went up because I estimated my DL max to be about 105kg so I thought give 105kg a shot and it went up pretty well and called it a day there... Could of got 110kg for a triple but decided to let it rest after a session like that.... Very happy with this overall

    2. Walking Lunges

    8kg(each hand) x12
    8kg(each hand) x12

    3. Good Morning

    20kgx8
    30kgx8
    40kgx8

    Was fried long time ago hence the numbers were kept very submaximal...
    ....

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  14. #14
    Smokezilla Smokes's Avatar
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    Originally Posted by ruga buga View Post
    Entry 1: ME LOWER 23/06/08

    1. Conventional Deadlift (Double Overhand)

    20kgx5
    40kgx5
    60kgx5
    80kgx5 --------> (Break)
    60kgx3
    80kgx3
    90kgx3
    100kgx3
    105kgx3 +10kg PR

    Big mess up today. A guy was using the squat rack for over an hour so I decided to do the DL first which was going to be supplemental exercise and low box squat wa going to be ME but he didn't budge so I decided just to go with DL as the ME lift... All I can say is I have never felt fried like this before, this is a ****load of volume for me on DL!!!! I was suprised when the 100kg set went up because I estimated my DL max to be about 105kg so I thought give 105kg a shot and it went up pretty well and called it a day there... Could of got 110kg for a triple but decided to let it rest after a session like that.... Very happy with this overall

    2. Walking Lunges

    8kg(each hand) x12
    8kg(each hand) x12

    3. Good Morning

    20kgx8
    30kgx8
    40kgx8

    Was fried long time ago hence the numbers were kept very submaximal...
    Nice job man, I see your using the other MWFSu split. Nice job starting WS4SB I looks like you have some potential here.
    My only question is where did the ab work go? Did you just decide to cut it out on account of being fried?
    I love this I finally have a reason to use the unit converter on my computer to look at your lifts hahaha. Good luck man, looks good on day 1.
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  15. #15
    Being african ruga buga's Avatar
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    Originally Posted by Smokes View Post
    Nice job man, I see your using the other MWFSu split. Nice job starting WS4SB I looks like you have some potential here.
    My only question is where did the ab work go? Did you just decide to cut it out on account of being fried?
    I love this I finally have a reason to use the unit converter on my computer to look at your lifts hahaha. Good luck man, looks good on day 1.
    No, im using MTTHF, it just suits me better, I prefer doing LOWER first in the week. To be totally honest I forgot what was on the cards for the day thats why there was no ab work or a third set on the lunges... Going to take a piece of paper with the plan today before I get used to the layout.
    haha just off the top of my head 105kg is about 230lbs...

    Thanks for stopping by
    ....

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  16. #16
    Smokezilla Smokes's Avatar
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    Originally Posted by ruga buga View Post
    No, im using MTTHF, it just suits me better, I prefer doing LOWER first in the week. To be totally honest I forgot what was on the cards for the day thats why there was no ab work or a third set on the lunges... Going to take a piece of paper with the plan today before I get used to the layout.
    haha just off the top of my head 105kg is about 230lbs...

    Thanks for stopping by
    Yeah its always tough to remember what's on the list for that day. I just figured you were so burned out you left some stuff out.
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  17. #17
    Being african ruga buga's Avatar
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    Entry 2: RE UPPER 24/06/08

    1. Incline Dumbell Press (Max reps)

    8kg'sx10 -----> Warmup
    10kg'sx10 ----> Warmup
    15kg'sx17
    16kg'sx12
    17kg'sx12 (17kg's means a pair of 17kg DB's, not 17 put together)

    These felt awesom. Haven't ever done max reps before so not sure how many reps I should be aiming for or what not but a succesful day overall.

    2. a) Chinups
    BWx10
    BWx10 BWx10

    2. b) Rear Delt Flyes

    6kg'sx10
    5kg'sx10
    5kg'sx10

    3. Barbell Shrugs

    60kgx10
    60kgx10
    80kgx10

    4. Dumbell Overhead Extensions

    17kgx10
    17kgx10
    17kgx10

    5. Barbell Timed Holds

    60kgx20secs
    80kgx15secs
    100x5secs

    Grip is smoked from yesterdays DL session.

    6. Elbow/Rotator Cuff Pre-Hab Circuit

    Tricep Pushdowns(rope) 2x12
    External Rotations 2x12
    Internal Rotations 2x12
    ....

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  18. #18
    Being african ruga buga's Avatar
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    Originally Posted by Smokes View Post
    Yeah its always tough to remember what's on the list for that day. I just figured you were so burned out you left some stuff out.
    Wrote it on a piece of paper today
    ....

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  19. #19
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    Entry 3: Conditioning 25/06/08

    1. Warmup

    10 mins of slow jogging, high knees, butt kicks etc followed by dynamic stretch

    2. Hill Work

    *ALL WORK DONE AT 100% UNLESS STATED OTHERWISE*

    3x15m @ 75%

    3x15m

    3x30m @85%

    Working sets: P.s. All continous reps and 1 min rest between sets...
    STEEP HILL!!!!!

    3x30m
    3x30m
    3x30m
    3x30m
    ....

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  20. #20
    Smokezilla Smokes's Avatar
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    Nice, doing conditioning on the off days. So your doing continuous repeats where you jog down until you finish the set? Thats a good idea. Back when I ran cross country we did 30 minutes of continuous hill repeats and made a huge difference in conditioning.
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  21. #21
    Being african ruga buga's Avatar
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    Originally Posted by Smokes View Post
    Nice, doing conditioning on the off days. So your doing continuous repeats where you jog down until you finish the set? Thats a good idea. Back when I ran cross country we did 30 minutes of continuous hill repeats and made a huge difference in conditioning.
    Yes exactly... wow that sounds deadly! gotta try it some time... Hammies still stiff from DL's on monday aaaah! DE LOWER tomorrow, on paper it looks easy but I think its gonna dominate me. Looking forward to it
    ....

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  22. #22
    Smokezilla Smokes's Avatar
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    Originally Posted by ruga buga View Post
    Yes exactly... wow that sounds deadly! gotta try it some time... Hammies still stiff from DL's on monday aaaah! DE LOWER tomorrow, on paper it looks easy but I think its gonna dominate me. Looking forward to it
    DE lower kills me, but I think it mostly my body still dealing with the strep. DE is a lot tougher than it looks on paper.
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  23. #23
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    No wonder I wasn't receiving updates on your old journal. Subbed for this one now. Good work on the DL PB!
    My PL training Journal: http://forum.bodybuilding.com/showthread.php?t=115903511
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    Being african ruga buga's Avatar
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    Originally Posted by SoaringSwine View Post
    No wonder I wasn't receiving updates on your old journal. Subbed for this one now. Good work on the DL PB!
    Thanks... Sorry about the confusion
    ....

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    Entry 4: DE LOWER/ME UPPER 26/06/08

    Slight twist today as im leaving tomorrow for a holiday with my dad(going fishing and hunting wooo) So I decided to kill two birds with one stone as I wont be in the gym until I get back...

    1. Broad Jumps

    3x5 (low box jumps)

    8x1 -----> Working sets

    No measuring tape but im estimating around 2.5-2.8 if not more metres...

    2. Bulgarian Split Squats with added ROM

    9kg'sx10
    9kg'sx10

    3. Pullthroughs

    75kgx10 (Full rack of weights)
    75kgx10 (Full rack of weights)
    75kgx10 (Full rack of weights)

    4. Close-Grip Bench Press

    20kgx5
    20kgx5
    30kgx5
    40kgx3
    50kgx3
    60kgx3
    65kgx3 PR +5kg

    5kg PR on a triple for bench ress for me, never mind close grip so I am quite happy with this as I have heard that CG is usually lower then the regular numbers... Good PR!

    5. Dumbell Floor Press

    13kg'sx10
    16kg'sx10
    16kg'sx10

    6. T-Bar Row

    30kgx10
    50kgx10
    50kgx10
    ....

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    Good looking workouts RB.

    Honest opinion, ive seen WS4SB3 layout. I think youd get better carryover to squat/DL with the reverse lunges with added ROM. Ive tried em before, they are a humbling, ball busting exercise, but they feel oh so good.


    ****, means i might start doing them again.
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    Originally Posted by HumanHorrorFilm View Post
    Good looking workouts RB.

    Honest opinion, ive seen WS4SB3 layout. I think youd get better carryover to squat/DL with the reverse lunges with added ROM. Ive tried em before, they are a humbling, ball busting exercise, but they feel oh so good.


    ****, means i might start doing them again.
    Ok thanks for the suggestion, I will try them out next cycle! the split squats were by far the hardest exercise of the day so I am already humbled
    ....

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    Another good variation of those is to do Bulgarian Front BB Split Squats. Hold the bar front squat style and do em, **** man, they get brutal
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    Originally Posted by ruga buga View Post
    Entry 4: DE LOWER/ME UPPER 26/06/08

    Slight twist today as im leaving tomorrow for a holiday with my dad(going fishing and hunting wooo) So I decided to kill two birds with one stone as I wont be in the gym until I get back...

    1. Broad Jumps

    3x5 (low box jumps)

    8x1 -----> Working sets

    No measuring tape but im estimating around 2.5-2.8 if not more metres...

    2. Bulgarian Split Squats with added ROM

    9kg'sx10
    9kg'sx10

    3. Pullthroughs

    75kgx10 (Full rack of weights)
    75kgx10 (Full rack of weights)
    75kgx10 (Full rack of weights)

    4. Close-Grip Bench Press

    20kgx5
    20kgx5
    30kgx5
    40kgx3
    50kgx3
    60kgx3
    65kgx3 PR +5kg

    5kg PR on a triple for bench ress for me, never mind close grip so I am quite happy with this as I have heard that CG is usually lower then the regular numbers... Good PR!

    5. Dumbell Floor Press

    13kg'sx10
    16kg'sx10
    16kg'sx10

    6. T-Bar Row

    30kgx10
    50kgx10
    50kgx10
    Crazy looking day man, your nuts for combining DE Lower and ME Upper but major props for manning up like that. Broad jumps are basically a standing long jump ya? I forgot about close grip, I'm gonna have to hit that up next ME Upper day. Impressive day man, be proud of yourself.
    Only 1 question... where da abs at? :P
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    Originally Posted by HumanHorrorFilm View Post
    Another good variation of those is to do Bulgarian Front BB Split Squats. Hold the bar front squat style and do em, **** man, they get brutal
    wow, that sounds BLOODY HARD! Will take it into consideration if I ever want to be hardcore at the gym and cotch out the window

    Originally Posted by Smokes View Post
    Crazy looking day man, your nuts for combining DE Lower and ME Upper but major props for manning up like that. Broad jumps are basically a standing long jump ya? I forgot about close grip, I'm gonna have to hit that up next ME Upper day. Impressive day man, be proud of yourself.
    Only 1 question... where da abs at? :P
    Haha I thought it was a good idea... I came to realise after the split squats it was going to be a REAL hard day but it was worth it... Yes broad jumps are basically just a standing long jump. Ah ****, I forgot to type it up I did ground based ab circuit, 4 exercises in circuit fashion and repeated it 3 times... Thanks
    ....

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