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  1. #3181
    Sleepy moderator scott_donald's Avatar
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    nice quick session... annoying to only get 20 but you made the most of it...
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  2. #3182
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    nice quick session... annoying to only get 20 but you made the most of it...
    yeah. when you only have 20 minutes to workout, ya gotta at least squat.
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  3. #3183
    That's how you get ants. BobisMighty's Avatar
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    2/22/17
    Workout:
    Deadlift
    45lb x 5
    135lb x 5
    225lb x 3
    315lb x 3
    355lb x 6 x 3
    355lb x 7

    Dumbbell Overhead Press
    20lb x 5
    40lb x 3
    65lb x 6 x 3
    65lb x 7

    Power Clean + Push Jerk
    135lb x 3 + 3
    155lb x 3 + 3
    185lb x 3 + 3

    Power Clean
    205lb x 3

    Stir the pot
    3 sets of 20

    Did some iso holds with the swiss ball in flanker position (crossing my fingers for this position in the spring. So tired of propping).

    2/23/17
    Cardio
    Manual Treadmill
    1 minute fast walk warmup
    Ran as fast as i could to a mile. Got 7:40 which is 50 seconds faster than the 8:30 i ran last month. Happy with that.
    3 minute cooldown walk

    Airdyne Bike
    7 sets of 10kcal sprints
    did a sprint EMOM for 7 minutes, using the rest of the time to peddle slowly. Heart rate got up to the 160s for the session.

    Cooldown jog for about 5 minutes on the manual treadmill. My right knee started to bug me, so I switched to the Ski-Rower and finished off another 2 minutes.
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  4. #3184
    That's how you get ants. BobisMighty's Avatar
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    2/25/17
    Rugby Practice:
    Focused on running wedges, and decision making. Everyone cycled through every position in running a backline.

    2/27/17
    Workout:
    Squat
    45lb x 5
    135lb x 5
    225lb x 1
    265lb x 1
    295lb x 1
    315lb x 4 x 3
    315lb x 7

    Bench Press
    45lb x 5
    135lb x 5
    205lb x 1
    225lb x 1
    245lb x 4 x 3
    245lb x 7

    Power Cleans
    185lb x 5 x 3

    Kettlebell swings
    32kb x 12
    36kb x 12
    40kb x 12
    44kb x 12
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  5. #3185
    That's how you get ants. BobisMighty's Avatar
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    2/28/17
    Workout:
    Using the skill mill manual treadmill

    10 sets of
    30s run 30s rest

    2 minute fast incline walk

    15 seconds high push
    45 seconds fast walk
    20 seconds run
    40 seconds fast walk
    15 seconds low push
    45 seconds fast walk

    Did this for about 10 minutes.
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  6. #3186
    That's how you get ants. BobisMighty's Avatar
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    3/1/17
    Workout:
    Deadlift
    45lb x 5
    135lb x 5
    225lb x 1
    330lb x 1
    365lb x 1
    385lb x 5 x 3

    Sumo deadlift
    315lb x 5
    Just tried it out. Definitely felt it more in my glutes than conventional.

    Dumbbell Overhead Press
    25lb x 3
    40lb x 3
    60lb x1
    65lb x1
    70lb x 4 x 3
    70lb x 5

    Goblet Reverse Lunge
    44kg x 3 x 12
    Felt this a lot in my core

    KB Swings
    44kg x 3 x 10

    One Arm weighted plank
    1 set of 12 seconds each arm
    30 seconds rest
    2 sets of 10 seconds each arm
    30 seconds rest between both sets.
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  7. #3187
    Sleepy moderator scott_donald's Avatar
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    strong pulls as normal... sumo just feels weird setting up but better for me mid pull in the back...

    solid session...
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  8. #3188
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    strong pulls as normal... sumo just feels weird setting up but better for me mid pull in the back...

    solid session...
    Thanks! Yeah I went over sumo at this workshop i went to a month back. It feels weird, and i feel like i start to twist, but it's something i'll explore.
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  9. #3189
    That's how you get ants. BobisMighty's Avatar
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    3/4/2017
    Rugby Practice:
    Focused on running lines again, more cardio drills, tackling, wedges, making choices at pace.

    3/6/17
    Workout:
    Squat
    45lb x 5
    135lb x 5
    185lb x 5
    225lb x 3
    260lb x 2
    275lb x 1
    300lb x 1
    315lb x 1
    345lb x 6
    365lb x 1
    Stopped there. Didn't want to push it, especially since my knees have been bugging me a lot the past few weeks

    Bench
    45lb x 5
    145lb x 5
    175lb x 3
    200lb x 2
    215lb x 1
    230lb x 1
    245lb x 1
    260lb x 4

    Power Cleans
    135lb x 3
    205lb x 4 x 3

    Pendlay Rows
    135lb x 4 x 10
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  10. #3190
    Sleepy moderator scott_donald's Avatar
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    looked good on your Instagram video...

    strong squatting...
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  11. #3191
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    looked good on your Instagram video...

    strong squatting...
    Thanks! Still gotta keep my butt from rising up first. I feel like i lose tightness pretty quick on these sets.
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  12. #3192
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by BobisMighty View Post
    Thanks! Still gotta keep my butt from rising up first. I feel like i lose tightness pretty quick on these sets.
    have you been watching the Jugernaut vids on youtube... just push the hips and quads at the same time...
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  13. #3193
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    have you been watching the Jugernaut vids on youtube... just push the hips and quads at the same time...
    Yeah I just watched the one about squat stance. Going to work on it in deload week next week. It's something i just need to keep working on. I tend to think i have it, and then forget about it when it comes to form.
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  14. #3194
    That's how you get ants. BobisMighty's Avatar
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    3/8/17
    Workout:
    Cardio
    Warmup
    5 minute run

    Manual Tread Mill
    Sprint 20 seconds
    Walk 40 seconds
    High push 20 seconds
    walk 40 seconds
    Low push 20 seconds
    walk 40 seconds
    Run 30 seconds
    walk 30 seconds
    I did this for about 15 minutes

    Manual treadmill
    run 30 seconds
    walk 30 seconds
    sprint 15 seconds
    walk 45 seconds
    did this for 20 minutes

    3/9/17
    Workout
    Deadlift
    45lb x 5
    135lb x 5
    235lb x 5
    275lb x 3
    315lb x 2
    330lb x 1
    375lb x 1
    405lb x 1
    420lb x 3
    Meh, wanted more. Was able to use regular grip through 405. had to do alternate for 420.

    Dumbbell Overhead Press
    20lb x 5
    40lb x 5
    45lb x 3
    50lb x 2
    55lb x 1
    60lb x 1
    65lb x 2
    75lb x 5

    Superset
    1A Pullups BW x 2 x 10 BW x 6+2 BW x 6 +2
    1B Stir the pot x 4 x 15

    Circuit
    3 point weighted plank 45lbs x 20 seconds each side
    bird dog with 45lb plate on back x 12
    did this 3 times, no rest between sets
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  15. #3195
    That's how you get ants. BobisMighty's Avatar
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    3/11/17
    Rugby practice
    More simulated play, with the coach stopping to point out issues. Worked on lineouts and some scrumming.

    3/13/17
    Workout:
    Deload week so I just did some bodyweight stuff at my apt cause we were preparing for the blizzard.

    Circuit
    Goblet Squats16kg x 10
    Reverse Lunges 16kg x 12
    Goblet Squats 16kg x 10
    no rest between sets, did it all 3 times.

    Close grip pushups
    BW x 3 x 15
    Slowly lowered myself to the ground , paused at the bottom, and pushed up.

    Planks moving kettlebell back and forth
    16kg x 3 x 5 each side
    I stayed in plank position and used alternating arms moving the kb from one side to the other. it was harder than i thought it would be.
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  16. #3196
    Sleepy moderator scott_donald's Avatar
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    how is the blizzard.... think we have had the east snowiest winter I can ever remember only skied once in Scotland...
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  17. #3197
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    how is the blizzard.... think we have had the east snowiest winter I can ever remember only skied once in Scotland...
    It wasn't too bad. About 12". Got cleaned up pretty quickly. The hail though made it nearly impossible to travel. Luckily I can work from home on days like that haha. This was the only real snow we had all winter though.
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    That's how you get ants. BobisMighty's Avatar
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    3/16/17
    Haven't been able to make it to the gym the past few days so tried to do a bunch of stuff.
    Workout;
    5 minute warmup on treadmill

    Sumo Deadlift
    45lb x 5
    135lb x 5
    225lb x 5
    315lb x 5
    Sumo felt tough. I felt it all in my glutes. Also I forgot the right shoes, so I did it barefoot on the platform and my feet kept slipping out.

    Conventional Deadlift
    315lb x 5

    Squat to overhead press w/ dumbbells
    40lb x 5
    45lb x 5
    50lb x 5
    no rest between sets

    Superset
    1A Pullups BW x 3 x 8
    1B Slow Pushups BW x 3 x 10
    Slow pushups are, I start laying on the ground, push myself up explosively, then slowly lower myself until im laying on the ground again. to make sure i don't do any half reps.

    Treadmill sprints
    30 second fast run
    30 second fast walk
    5 minutes
    MISC STRENGTH CREW

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    http://forum.bodybuilding.com/showthread.php?t=125605233

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  19. #3199
    That's how you get ants. BobisMighty's Avatar
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    3/18/17
    our rugby tournament was canceled because the fields haven't been cleared off yet. So did a workout.
    Workout:
    EMOM
    Power Clean + Push Jerk
    205lb x 2 x 5

    EMOM
    Power Clean + Push Jerk
    205lb x 1 x 5
    Tried to do doubles EMOM, but after 5, i was taking too much time to get them up.

    Treadmill Sprints
    30 seconds at 5% incline 6 minute mile pace
    30 seconds to do 8 pushups and take the rest of the time to rest.
    4 times

    Pullups
    BW x 6
    15 seconds rest
    BW x 4
    15 seconds rest
    BW x 2
    whole thing 4 times

    Plank
    1 minute
    30 seconds side plank each side

    Rower
    1 minute sprint
    1 minute rest
    4 times
    Was going to do this twice, but after the cleans, I was spent.

    3/21/17
    Warmup run 5 minutes

    French Contrast Method
    1A Front Squat 225lb x 3 235lb x 2 x 3
    1B Standing vetrical jump bw x 3 x 5
    1C Hang Clean 225lb x 2 225lb x 2 x 3
    1D Band assisted standing jumps bw x 3 x 5

    Single Leg RDL
    80lbs x 3 x 8 each leg

    KB Swings
    46kg x 3 x 10

    Stir the pot
    3 x 20
    Wanted to give french contract method a try. It's kind of a peaking regiment, meant to give short term increases in force production. Thought it would be cool to do the first month of in-season, but our game this saturday got canceled as well cause the hosting team can't find an available field.
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  20. #3200
    Sleepy moderator scott_donald's Avatar
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    doing planks only gets you good at doing planks...

    liking the clean work...
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    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    doing planks only gets you good at doing planks...

    liking the clean work...
    haha what else should i be doing? i do feel like it doesn;t help that much. core feels stronger after doing other stuff like stir the pot or weighted stuff.
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  22. #3202
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by BobisMighty View Post
    haha what else should i be doing? i do feel like it doesn;t help that much. core feels stronger after doing other stuff like stir the pot or weighted stuff.
    I like the ab roller for a plank like thing... dunno just simple stuff...

    for sport its all about absorbing and implementing power through your body.... need some rotational stuff and thats what I lack but I hate doing abs and get lazy...
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  23. #3203
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    I like the ab roller for a plank like thing... dunno just simple stuff...

    for sport its all about absorbing and implementing power through your body.... need some rotational stuff and thats what I lack but I hate doing abs and get lazy...
    I like ab roller but it never feels like i'm doing enough. i like the weight planks but i feel like i can't hold up long enough.

    3/22/17
    Workout:
    Bench
    45lb x 3
    135lb 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 75lb x 3 x 3
    1D Depth Pushups bw x 3 x 5
    Depth pushup is i have a hand each on a box, then i take my hands off, use the momentum i get from dropping to do a pushup. uses the rebound effect to make it easier to push up. kind of like an upperbody depth jump.

    Superset
    2A Standing double pulley row 42.5lb x 3 x 15
    2B Dips BW x 3 x 10

    Half Kneeling Palof Press
    17.5lb x 15
    22.5lb x 15
    27.5lb x 15
    32.5lb x 15

    Workout:
    3/23/17
    Versa Climber 1 minute challenge
    204ft.
    Need to get this number up

    1 minute rest between each station

    Versa Climber
    30s on/30s off
    5 minutes

    Battling ropes
    30s on/30s off
    5 minutes

    Air Dyne Bike
    30s on/30s off
    5 minutes

    16lb medicine ball slam
    30s on/30s off
    5 minutes

    Rower
    30s on/30s off
    5 minutes

    2 minute fast walk to cool down
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  24. #3204
    That's how you get ants. BobisMighty's Avatar
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    3/26/17
    Game was cancelled and i wasn't able to make practice this saturday, so I did a workout on Sunday.

    5 minute run warmup

    Workout:
    Squat
    45lb x 5
    135lb x 5
    225lb x 5

    French Contrast Method
    1A Back Squat 315lb x 3 x 3
    1B 32" Box Jump 3 x 5
    1C Hang Snatch Pull 135lb x 3 x 3
    1D band assisted jump 3 x 3

    Good morning
    135lb x 4 x 12
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  25. #3205
    Sleepy moderator scott_donald's Avatar
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    How did the French invent those lifts and movements???

    solid wee session... originally I though its that it but then got it...
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  26. #3206
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    How did the French invent those lifts and movements???

    solid wee session... originally I though its that it but then got it...
    haha i'm not really sure. I've also heard it called "potentiation clusters." The idea is around using "Post Activation Potentiation" which is how after doing a heavy compound lift like a squat or a deadlift, you've activated more muscle fibers. So when you combine that with a fast twitch movement, like plyometrics, you're firing more efficiently and getting more out of the movement by pairing it. The next 2 movements, I think are just making more out of that potentiation, by doing a loaded explosive movement, but then doing an over-speed movement like band assisted jump.

    All I know is I'm very very sore after these workotus!

    3/27/17
    Workout:

    AirDyne Bike
    30s on/30s off x 5

    Versa Climber
    30s on/30s off x 5

    Hand Crank machine (like a bike but for upperbody. Had to use because the area with battling ropes was taken)
    30s on/30s off x 5

    SkillMill
    Alternating Sled Push and Backward Push movementsa
    30s on/30s off x 5

    Cool down walk 2 minutes

    3/28/17
    Workout:

    Warmup
    Scap pushups 3 x 15
    Rear delt raises 3 x15
    Rotator external rotations 3 x 15

    Bench
    45lb x 5
    135lb x 5
    185lb x 5

    French Contrast Method
    1A Bench Press 250lb x 3 x 3
    1B Plyo Pushups bw x 3 x 5
    1C Dumbbell Push Press 80lb x 3 x 3
    1D Band Assisted Pushups BW x 3 x 5
    Pushpresses were the hardest.

    Bench Press
    135lb x 10

    TRX Strap Rows
    BW x 3 x 15
    BW x 12

    Hammer Grip Pullups
    BW x 3 x 5
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  27. #3207
    Sleepy moderator scott_donald's Avatar
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    same again you must be liking it...
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  28. #3208
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    same again you must be liking it...
    i do! well i'm also supposed to do it for 4-6 weeks. Hard to know if it's working though, haven't had rugby since i started it. Have a game this sunday though and practice tonight, so we'll see if i'm more explosive.
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  29. #3209
    That's how you get ants. BobisMighty's Avatar
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    4/3/17
    Workout:
    Squats
    135lb x 5
    225lb x 5
    275lb x 3

    French Contrast Method
    1A Squats 315lb x 3 x 3
    1B Standing Jump BW x 3 x 5
    1C Hang Snatch Pull from knees 145lb x 3 x 3
    1D Assisted standing jump BW x 3 x 5
    squats felt really heavy in this for some reason. could be i wasnt fully recovered from practice in saturday

    Sumo Deadlifts
    135lb x 10
    225lb x 3 x 10
    Wow, these left my legs with doms for a week.

    4/6/17
    Workout:
    Seatted machine row
    100lb x 4 x 12

    Incline Bench
    135lb x 5
    145lb x 5
    185lb x 3
    205lb x 3

    French Contrast Method
    1A Incline Bench press 205lb x 3 x 3
    1B Clapping Pushups BW x 3 x 5
    1C Dumbbell Push press 55lb x 3 x 3
    1D Medicine ball throw against wall 10lb x 3 x 5
    Had to use the hotel gym as I was in vegas this week. Gym was surprisingly busy but sparsely equipped.

    Ellipitcal
    max effort for 4 minutes

    Have first game of spring this saturday. Missing a lot of guys though so not sure how it'll turn out.
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  30. #3210
    That's how you get ants. BobisMighty's Avatar
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    4/8/17
    Game
    Finally, first game of the Spring against Morris B. Had a great 1st half. Second half we fall apart a little but won 24-17. I scored a try off a lineout maul which was fun.

    4/10/17
    Workout
    Squat
    45lb x 5
    135lb x 5
    225lb x 3
    275lb x 3

    French Contrast Method
    1A Squat 315lb x 3 x 3
    1B Box Jump 30" x 3 x 5
    1C Hang Snatch Pull 145lb x 3 x 3
    1D Assisted standing jump BW x 3 x 5
    Last week of running it this way. This week felt way better than last week.

    Slow Pause Squat
    135lb x 5
    Took about 5 seconds to lower, 5 seconds at the bottom, 5 seconds to stand up. Just trying to grease the groove a little.

    Sumo Deadlift
    145lb x 5
    225lb x 10
    245lb x 10
    265lb x 10
    Really liking these for assistance work

    3 point planks
    2 sets of 20 seconds each side
    Just set up against one of the pillars in the gym the way i would locking in a scrum, fully extended.

    Weighted 3 point planks
    45lb x 20 seconds each side
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