BobisMighty's Rugby Training Log

[scott_donald]

nice quick session... annoying to only get 20 but you made the most of it...

[BobisMighty]

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.

[BobisMighty]

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.

[BobisMighty]

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

[BobisMighty]

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.

[BobisMighty]

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.

[scott_donald]

strong pulls as normal... sumo just feels weird setting up but better for me mid pull in the back...

solid session...

[BobisMighty]

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.

[BobisMighty]

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

[scott_donald]

looked good on your Instagram video...

strong squatting...

[BobisMighty]

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.

[scott_donald]

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...

[BobisMighty]

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.

[BobisMighty]

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

[BobisMighty]

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.

[scott_donald]

how is the blizzard.... think we have had the east snowiest winter I can ever remember only skied once in Scotland...

[BobisMighty]

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.

[BobisMighty]

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

[BobisMighty]

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.

[scott_donald]

doing planks only gets you good at doing planks...

liking the clean work...

[BobisMighty]

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.

[scott_donald]

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...

[BobisMighty]

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

[BobisMighty]

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

[scott_donald]

How did the French invent those lifts and movements???

solid wee session... originally I though its that it but then got it...

[BobisMighty]

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

[scott_donald]

same again you must be liking it...

[BobisMighty]

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.

[BobisMighty]

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.

[BobisMighty]

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