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  1. #1
    Beastmode Engaged. beertank23's Avatar
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    Beertanks Rugby Thread

    I thought I'd give this a rap, seeing as rugby is pretty popular on this site.

    First some background information: I am playing rugby in Australia, in a provincial city comp, the city is about 2 hrs north of Sydney, and it is probably the best comp outside of sydney (maybe equal with canberra's comp?), the first few posts will just be information relayed from a log, I kept on an Australian website for about a week which I will now abandon.


    FWIW: I actually played some interdistricts basketball, it was my sport, I only played a handful of games, as I was never too interested in tryouts and training and such.


    The hardest thing so far, has been trying to change my diet, which i have done, but it's so hard for me not to cheat with a chocolate bar. I have ditched fast takeaway foods.
    Last edited by beertank23; 10-27-2009 at 07:07 PM.
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    Beastmode Engaged. beertank23's Avatar
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    Its basically me getting in shape for rugby and losing weight. Aiming to keep it easy to read, some logs become convoluted and difficult i believe.

    background story: Always been a fat carnt, played rugby not with any success in juniors, i was a turd.

    Got much much taller in year 12 (last year of high school and leaned out a lil bit) @ age 18, left school probs weight 120kg, played colts rugby in the newcastle comp and killed it, I was playing colts and sitting on the bench for second grade, first grade coach was looking at me and that, things were going well, still carrying too much weight at this stage. Thought I might have been a sniff at firsts at age 18.

    2007 i started working shiftwork, i could only play 2 games a month, sometimes less, i put on 15 kegs and hit 141kg, in april 2009 and I was playing 3rd grade. So i decided to do something about it. I am now down to 131kg and 32% body fat (electronic scales guesstimate).

    Goals:Play second grade in 2010 and get down to 120kgs by April 2010. Pretty sure i can hit 120kgs, going to take some time to get into 2nds because of my floundering in 3rds, I am now seen a thirsty third grader and 3rd grade only won, 1 game all year and got thrashed in 3rds, I was getting MOM awards, with zero match fitness, so IMO I can play a little bit.


    Starting Base: Lifts and Speed

    * Squat: 100kg x 12 x 3
    * hangclean: 50kg x 18
    * bench: 90kg x 5 x 5
    * Overhead Shoulder Press: 30kg dumbells x 8 x 4 sets
    * deadlift: 170kg x 2
    * 40m sprint: high 7's
    * 100m: 19's - times by myself
    * 131kg @ 32% BF est
    * 6'2" (6 foot 2 inches)


    Quite ashamed of my speed, actually embarrassed. The only thing I am working so hard is my sprint, I am embarrassed by it.

    Still have to test my vert and beep test. I'll do these next week for the benefit of this log.
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    Beastmode Engaged. beertank23's Avatar
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    Hit a Personal Best on O/H Shoulder DB Press. Weights listed are for one dumbell in each hand obviously.

    warm up 15kg for 20 reps.

    30kg x 8, 35 x 8, 35 x 6 reps. Last set I failed after 4, picked them up and got two more, the last rep took about 10 seconds.

    Did some side, front and rear delts (cable crossovers) and upright row. Wont bore you with weights nor details.
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  4. #4
    Beastmode Engaged. beertank23's Avatar
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    Not going to bore yall with too many sets and reps.

    Chest and tries day. Forgot my gloves.

    DB Bench. 2 x 5 x 40kg + 3 x 5 x 35kg.

    Pretty stoked getting 40 kg bench + without gloves, which completely ****ed with my head.

    DB decline 27.5kg x 12 reps x 3 sets.


    NOTE: Not bringing my gloves to the gym completely ruined my head, i couldn't lift a dime. I was aiming at benching 40kg DB for the whole 5 sets, but i couldn't.


    Played basketball last night, great fitness. Legs tonight.
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  5. #5
    married to squats toad1's Avatar
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    keep up the good work you'll get there.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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    fokken laanie monatu's Avatar
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    Interesting. keep us posted. I want to see that 100m time come down! :P
    Official Rugby training thread: http://forum.bodybuilding.com/showthread.php?t=107034291
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    Originally Posted by monatu View Post
    Interesting. keep us posted. I want to see that 100m time come down! :P
    yeah its f a rkin awful hey, i feel like it takes me two days to run the 100, and in reality, 19 seconds isnt too far off.

    What should i aim for at my weight? 15 seconds?
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    fokken laanie monatu's Avatar
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    Originally Posted by beertank23 View Post
    yeah its f a rkin awful hey, i feel like it takes me two days to run the 100, and in reality, 19 seconds isnt too far off.

    What should i aim for at my weight? 15 seconds?
    Not really sure man. I suppose if your setting a short term goal - then something attainable in 6-8 weeks? Maybe try for 17.5-17 seconds? Go from there?

    As your body fat drops, and you get fitter and stronger, it will probably bring itself down. Im no expert, but a 19 second 100 metre isn't probably only because your slow - it would be influenced by your fitness/body composition.


    On the plus side, it can only get faster. If I were you I would pay more attention to increasing speed over 20-40metres, and just check your 100metre time every now and then.
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  9. #9
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    subbing..
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    I heart you scott.

    BTW todays session was back. Mainly compound stuff.


    T BAR row Dropset.

    80kg x 6.
    70 x 8.
    60 x 10.
    50 x 12.
    40 x 12.

    Deadlift Pyramid

    100kg x 5. 120 x 5. 140 x 5. 160 x 3. 140 x 5. 120 x 5. 100 x 5.

    My pb is 170kg x 2. I want to get some more reps on 160 until I go there again. I want to hit 200kegs before next season.

    and finished with hang cleans. 50kg x Fail (around 15-16), 50 x fail. 60kg x fail (around 10).

    Finished off with some mobility exercises. Mountain climbers. Firemans dog legs. v sits (roll outs)
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  11. #11
    Sleepy moderator scott_donald's Avatar
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    so you are lifting with a bber split then???
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    Originally Posted by scott_donald View Post
    so you are lifting with a bber split then???

    hard to explain.

    I have two workouts A and B. I alternate between them 3 days a week, mon, wed, fri. Tues and thurs being either rest or training. In season, friday is rest.


    But Scott, I have had a bit of time off work lately on holidays and such, so I have had heaps and heaps of time on my hands, so I've been doing 4 days a week, much like a BB split, except I use a 5x5 modified.

    I could post my A and B if you wanted. but lately I've been doing.

    Mon - chest/legs
    tues - basketball/conditioning.
    wed - back
    thurs - shoulders
    friday - arms.

    Once I get back to work and that, I will be going back to the A and B workouts and ditching the split.
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  13. #13
    Sleepy moderator scott_donald's Avatar
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    ye what i am getting at is focus on lifts functionally... ie a means to an end rather than working muscles...

    also being an athlete is not about how much he can lift but more how he performs on the field... so running and doing other stuff is equally as important...

    i would keep to three days weights and add in speed work, agility work and speed endurance...
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    Originally Posted by scott_donald View Post
    ye what i am getting at is focus on lifts functionally... ie a means to an end rather than working muscles...

    also being an athlete is not about how much he can lift but more how he performs on the field... so running and doing other stuff is equally as important...

    i would keep to three days weights and add in speed work, agility work and speed endurance...
    This

    Lifting weights should compliment your performance on the field and should not be your #1 priority in terms of Rugby.

    Keep up the hard work though, it will definately pay off.
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    Beastmode Engaged. beertank23's Avatar
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    105kg Squats yesterday.

    First set for reps. Second set for about 8. Third set for 5.

    Had no training partner to spur me on which alwayas helps, I reckon i can hit 110kg for reps next time on all 3 sets.
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    Bro your pretty tank. what weight Bf are you hoping to be. Would hate to c u charging at me
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    In here
    "He's a good athlete! I want his dick in me!" ~~~ Quote from the Goose ~~~

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  18. #18
    Beastmode Engaged. beertank23's Avatar
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    Originally Posted by Urbancohort View Post
    Bro your pretty tank. what weight Bf are you hoping to be. Would hate to c u charging at me


    32-33% guesstimate.

    Hoping to get down around i dont know 20%-25% before too long? In my avatar i'm probably at my fattest around 141/142 kgs. I'll put some pics of for you fa g g ots on the weekend, including my work belt which i've been putting custom holes in along the way.
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    Beastmode Engaged. beertank23's Avatar
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    My squats are going well, i've only been doing them for like 2-3 months. Only been heavy for 2 weeks, I was getting the technique right before that with high reps and supersets. I was doing 20 squats @ 60kg + 10 lunge supersets, I was holding 20kg in each hand lunging.

    I know 105kg for reps isn't great for my weight, but I am working hard at it, please dont question my work ethic there, I'll be squatting 130 by christmas boys! guarantee it. Going to hit 110kg next week.


    Also I am only now about maybe 6 inches off dunking it, I can just touch the very top of the net under the ring. I want to be able to touch the ring by christmas.
    Last edited by beertank23; 11-03-2009 at 02:47 AM.
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    Originally Posted by beertank23 View Post
    My squats are going well, i've only been doing them for like 2-3 months. Only been heavy for 2 weeks, I was getting the technique right before that.

    I know 105kg for reps isn't great for my weight, but I am working hard at it, please dont question my work ethic there, I'll be squatting 130 by christmas boys! guarantee it.


    Also I am only now about maybe 6 inches off dunking it, I can just touch the very top of the net under the ring. I want to be able to touch the ring by christmas.
    Bro algood i prolly get higher then 130kg if you train hard enough
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    Chalk Hog essential222's Avatar
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    Sup rugby brahs, Im back on my offseason bulk after a crazy intense season followed by me going from 106kg to 95kg after burning out on gym, Back to 101 after a month or so back.

    Gonna focus alot more on power/compounds lifts this time, want to get my front squats to 140kgx6 (110kg now) and power cleans to 120kgx6 deads to 200kgx6 and I figure should be in good shape for footy after that.

    Fitness can blow me for a good while

    @ OP didn't mean to hyjack thought was just a general rugby threads haha,

    Some advice, You will be squatting 140+ easily once the BF drops and you gain some strength, you will be surprised how fast it goes up.

    How come so many reps on the Hang cleans? As a power move it should be done low reps IMO.
    Last edited by essential222; 11-03-2009 at 03:11 AM.
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    Beastmode Engaged. beertank23's Avatar
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    My work belt. I was using the 3rd hole back in 08. Lost 7.5 inches i think.





    Last edited by beertank23; 11-05-2009 at 12:23 AM.
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  23. #23
    Registered User scott_lycan's Avatar
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    just use IMG bro, not image.
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  24. #24
    Pontifex Maximus PopeGregorius's Avatar
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    You've got a respectable deadlift mate.

    As for weight loss try 50 mins x 5 times a week cardio, really push it til you are sweating. Try Metamucil as an appetite suppressant, 1 tablespoon at lunch & evening.
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  25. #25
    Beastmode Engaged. beertank23's Avatar
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    I'm sick


    but I got modern warfare 2 at midnight release!
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  26. #26
    Registered User Urbancohort's Avatar
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    Originally Posted by beertank23 View Post
    I'm sick


    but I got modern warfare 2 at midnight release!
    Hope u still train with that game haha. I was a mess when Burning crusade came out when i was younger. played a week non-stop no sleep.
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  27. #27
    Beastmode Engaged. beertank23's Avatar
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    Yeah I've taken a couple of days away from the gym due to this flu, haven't had any energy to lift. I went and seen the doctor he didn't give me any meds, just told me rest, anti imflamatry's and sinex spray.

    Back into it tonight, play basketball, such great fitness.

    The game only takes up my spare time, I definitly put lifting first.


    Not much to report though on the log front. Other than, that, I am going to try 110kg squats this week. O, and I no longer have a training partner, he quit on me.
    310 Pounds down to 218 Pounds.
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  28. #28
    Wish I had a goose 07hudson's Avatar
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    Modern warfare 2 I'm jealous, for what system? If PC did you download it?

    Sucks about the workout partner loss
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  29. #29
    Pathei mathos. MartyrMoose's Avatar
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    lets see your rugby gear, i like to see other people's rugby kits ahah
    "No citizen has a right to be an amateur in the matter of physical training... what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable." - Socrates
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  30. #30
    Beastmode Engaged. beertank23's Avatar
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    Originally Posted by 07hudson View Post
    Modern warfare 2 I'm jealous, for what system? If PC did you download it?

    Sucks about the workout partner loss


    Playstation 3, cost me $120AUD.

    We won basketball by about 20 points. I was 3 from 5 and about 5 or 6 rebounds. We only play for fun but we dominate division 2. Could probably 'compete' in division 1 if we had some taller players, our tallest player is only 6'4".

    Anyone listen to electro? like mstrkrft, crookers, steve aoki, diplo???







    Going to buy new everything this year my boots fell apart with like 3 games to go.
    310 Pounds down to 218 Pounds.
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