BobisMighty's Rugby Training Log

[foyt20]

I just played Old Blue's "Mid-day" tournament last weekend. Tomorrow is New Jersey 7s in Princeton, next weekend is either going to be Surfside 7s in Stone Harbor, NJ or Hellgate 7s on Randalls Island, NY. What about you?

Bob, I play for PAC. Dont know if i am playing tomorrow, but I should be working the grill or something over that way. I havent been practicing as I have been trying to find a Job in this crappy economy. Enjoy the tournament.

[BobisMighty]

Bob, I play for PAC. Dont know if i am playing tomorrow, but I should be working the grill or something over that way. I havent been practicing as I have been trying to find a Job in this crappy economy. Enjoy the tournament.

Hey thanks. See you tomorrow. I hear you about the job market. I got laid off earlier this year and have been picking up temp work. Job market sucks.

[jwest529]

in on this, prolly gonna steal some of your spring workouts in august. I just graduated and will be playing D2 men's rugby in Boston. I played hooker/flank/prop for a respectable D2 college team.

[BobisMighty]

in on this, prolly gonna steal some of your spring workouts in august. I just graduated and will be playing D2 men's rugby in Boston. I played hooker/flank/prop for a respectable D2 college team.

Feel free man. What school do you play for?

[BobisMighty]

Lowerbody Deload

I decided to go with repetition effort. It's my understanding that as long as you don't exceed 80% of your 1RM, you are not going heavy. I try to not go above 70%.

Foamroller
Dynamic Stretching
Jump Rope - 5 Minutes

Power Cleans
135x4x5

Barbell Squat
45x10 135x10 185x10 225x2x8

Deadlift
275x5x5

GHR (bodyweight)
3x8

Reverse Hyperextensions
90x10 140x2x10

Weighted Incline Sit-ups
10x10 15x2x10

Leg Raises
3x10

[audieswu]

Smart Training here Bob, right on with the deload.

[jwest529]

Feel free man. What school do you play for?

pm sent

what kind of program do you do in season?

[BobisMighty]

Smart Training here Bob, right on with the deload.

Thanks man! I appreciate it.

pm sent

what kind of program do you do in season?

I usually do ME-Lower on Monday, Tuesday is practice, ME - Upper Body Wednesday, Thursday Practice, Friday Rest, Saturday Game.

I use the 5/3/1 rep scheme with those. I also make sure to do upper and lowerbody plyos. Upperbody plyos are things like clapping pushups, medicine ball throws, etc. I should be doing upperbody plyos now actually. I'll start adding them in next week.

[BobisMighty]

Forgive my lack of updating. I've been pretty busy as of late.
This past tuesday I could not make the gym as I had a business luncheon to celebrate my manager's promotion to Senior Associate. It would have been bad form to miss that for the gym. So I went to that and had 15's practice at 6:30PM, about 45 minutes of touch and 45 minutes of some sort of touch/live hybrid that I hated. When I got home I did different kinds of pushups to failure and did chinups at various grips. Come wednesday morning I felt as though my upper body hadn't been worked out at all. Because this upperbody workout was supposed to be a deload, I decided to do my workout on wednesday.

7/21/10
RE - Upperbody

YTLW Raises
Inverted Raises

Barbell Bench Press
45x10 135x4x10

Single Arm Dumbbell Row
85x4x10

Seated Overhead Dumbbell Press
35x2x15 35x12

Wide Grip Lat Pulldown
135x3x12

Tricep Pulldowns
40x3x10

Hammer Curls
22.5x3x10 (each hand)

Dumbbell Shrugs
75x3x15 (each hand)

This gym doesn't have a powerrack so it's very hard for me to set up barbell shrugs with my injured hand. By the time i set up the bar and deadlift it up my hand gets very tired. Also because of my hand, holding a really heavy dumbbell in that hand is a no go. Looks like highrep medium weight shrugs will be the order of the day until this friggen tendon heals.

[audieswu]

This gym doesn't have a powerrack so it's very hard for me to set up barbell shrugs with my injured hand. By the time i set up the bar and deadlift it up my hand gets very tired. Also because of my hand, holding a really heavy dumbbell in that hand is a no go. Looks like highrep medium weight shrugs will be the order of the day until this friggen tendon heals.

If they'll let you, use 2 benches parallel to each other and setup your bb there. Also, use straps, you are training your traps not your grip
But if it's really hurting your hand, easing up on the weight to "fight another day" will be good too bro, that's smart training.

[BobisMighty]

If they'll let you, use 2 benches parallel to each other and setup your bb there. Also, use straps, you are training your traps not your grip
But if it's really hurting your hand, easing up on the weight to "fight another day" will be good too bro, that's smart training.

Damn I never thought of that. Thanks man! Yeah I might break down and buy straps at least until my hand heals up. It sucks I used to be able to dead lift 405lb double overhand grip. Now I have to alternate grips over 300lbs because of my left hand. i need to start icing it after workouts to promote healing. I tend to push myself hard. I was a chronic over trainer in college.

[audieswu]

Damn I never thought of that. Thanks man! Yeah I might break down and buy straps at least until my hand heals up. It sucks I used to be able to dead lift 405lb double overhand grip. Now I have to alternate grips over 300lbs because of my left hand. i need to start icing it after workouts to promote healing. I tend to push myself hard. I was a chronic over trainer in college.

Yeah bro, if we only knew then what we know now You'll be back in old form and will be better than ever. 405 will be nothing for you soon, once that hand fully heal, give it a couple of months. Just stay on the course and don't overtrain or re-injure anything due to it.
YOU GOT THIS.

[BobisMighty]

Yeah bro, if we only knew then what we know now You'll be back in old form and will be better than ever. 405 will be nothing for you soon, once that hand fully heal, give it a couple of months. Just stay on the course and don't overtrain or re-injure anything due to it.
YOU GOT THIS.

Thanks for the encouragement. I gotta get strong and represent the Philippines!

[audieswu]

Thanks for the encouragement. I gotta get strong and represent the Philippines!

Absolutely! Get 'em Bob!

[BobisMighty]

DE - Lower Body 12:00 PM

Foam Roller
Dynamic Stretching

Weight Box jumps
5lbs(each hand)x5 10lbsx3x5

Banded Box Squats (Average Long band)
45x5 95x5 135x10x2

Speed Pulls (Light short band)
135x5 225x8x1

Good Mornings
185x3x10

Incline Weighted Sit ups
15x3x10

Legs Raises (Bodyweight)
3x12

had some DOMS in my ab area left over from Monday. Tells me I've been neglecting my core for too long, which is probably what's causing me to be week in the squat, as I tend to fall forward. A strong core reinforces your erector spinae (i think I read that once).

Rugby Practice 6:30PM
Dynamic Stretching

15's touch - 45 minutes
15's live - 45 minutes
Sprints - 5 minutes
Cooldown lap

I had some really good runs during practice. But I was gassed out during the sprints in the last 5 minutes. Need to work on conditioning for September. I have a little over a month.

[BobisMighty]

I didn't do DE - Upperbody yesterday as I had only gotten about 4 hours of sleep the night before. I decided it was best to save it for today.

DE - Upperbody
3 minutes of jump rope
Shouler prehab with bands
YTLW raises

Dynamic Barbell Bench Press (Mini short bands)
45x10 (no bands) 45x10 95x8x3

Incline dumbbell twisting chest press
65x2x10 65x7 rest pause 65x2 didn't push myself for 1 more rep. supposed to be deload week so I don't want to go to failure

Chest Supported Barbell Row
115x10 125x2x10

seated behind the neck barbell shoulder press
45x5 90x5
stopped because it felt to awkward. didn't like it
switched to dumbbells.

seated overhead dumbbell press
30x2x12
figured i should stick with sets of 12 since i did 2 sets with barbell. again not trying to push myself this week

band assisted wide parallel grip pullups (long light band)
3x10

machine flys
30x2x20

machine shrugs
240x2x20

tricep rope pulldowns
40x2x20

hammer grip curls
15x2x20

[BobisMighty]

Every failure is a learning experience.

ME - Lowerbody

Foam rolling
Dynamic Stretching
5 minutes jump rope
Monster Walk
Short band side-steps

Barbell Squat
45x10 165x5 185x5 215x5 250x5 285x4
Felt my self falling forward on the 5th rep so just racked it. Rested, tried to do it again but was already ****ed in the head about it.
I'm going to lower my training max down to 315 until I get make sure my narrow stance squat is dead on with form. I don't mind considering I started 5/3/1 this past winter at 280lbs. So resetting it at 315 is still a gain from when I originally started.

Deadlift
225x5 275x3 315x1 365x1 405x1 440xfailure
Might limit deadlifting to once a week on DE-days for speeds pulls up to my 1RM. My right hamstring has been getting very sore and tight right where it connects to my glute.

Seated Box Squats
4x5
I do plyos after my ME lifts for Post-Activation Potentiation (PAP)
Here's an article about it
http://www.ncbi.nlm.nih.gov/pubmed/18076243

Overhead Squat
45x10 65x10 75x10 85x10
I chose the overhead squat because I felt it would help me with hip drive an keeping my chest up. I also noticed my heels came up when I squatted down narrow. This leads me to believe I have flexibility issues which could also be hurting my squat. I will be sure to stretch more rigorously on my off days. Possibly do yoga on sundays.

Squat machine
180x3x10
This particular squat machine allows me to maintain a position almost identical to the barbell squat. The pads stretch over to my uppertraps just like a highbar squat and allow me to push my ass and hips back and down like ATG.

GHR (Bodyweight)
3x8 1x6 (was getting tired, probably from deadlifts, so I stopped)

Weighted incline situps
10lbsx3x12

Leg Raises
10,12,10

Stretching.
I'm going to make sure I stretch after every lifting session and practice session.

I'm upset about failing 2 5/3/1 cycles in a row, but at least I'm coming back in my upperbody and I did hit a PR with deadlift 2 weeks ago. My weakness is in my squat. I need to work on my lower back, core, and flexibility.

[jwest529]

quick question, in seasons I've never dead lifted because of fear of screwing up my back, do you dead lift in-season, and what rep range do you do? the past two times ive dead lifted (just getting back into it) my backs been sore for 2-3 days.

[BobisMighty]

quick question, in seasons I've never dead lifted because of fear of screwing up my back, do you dead lift in-season, and what rep range do you do? the past two times ive dead lifted (just getting back into it) my backs been sore for 2-3 days.

in-season i did speed pulls up to 80% of my 1RM. I did it as singles. I do about 6-8 singles after warming up. Never really effected me in-season.

[foyt20]

Did you guys send anyone to Surfside 7's?

Are you headed to Saranac this weekend?

[BobisMighty]

Did you guys send anyone to Surfside 7's?

Are you headed to Saranac this weekend?

No registration was closed for Surfside. My team is going to Saranac. I can't go can't afford it this year. Always a great time though.

[foyt20]

No registration was closed for Surfside. My team is going to Saranac. I can't go can't afford it this year. Always a great time though.

Its my first year, but we arent playing, just some people whoring around. Should be fun, but probably going to need to hit the gym hard next week to make up for the fun .

Keep up the good work.

[jwest529]

Its my first year, but we arent playing, just some people whoring around. Should be fun, but probably going to need to hit the gym hard next week to make up for the fun .

Keep up the good work.

went 3 years ago as a 19 year old. i was whored out by some of the older guys on my mens team, got my first ever yellow card (repeat infractions, dumb call) but, it was a great time. would love to go again sometime in the future

[BobisMighty]

Its my first year, but we arent playing, just some people whoring around. Should be fun, but probably going to need to hit the gym hard next week to make up for the fun .

Keep up the good work.

Montclair can always use guys :-)

[BobisMighty]

ME - Upperbody 12:30PM
YTLW Raises
Inverted Raises

Barbell Bench Press
45x10 125x5 140x5 165x5 190x5 215x5
Last one was a bit harder than I though. Bar started rolling back in my hand which threw me off. I need to ice my hand more and hit up NSAIDs on off days.

Seated row with Lat bar
135x10 160x10 185x10

Incline Dumbbell Chest Press
65x3x10

Seated Overhead Converging Press Machine (weight is each arm)
45x3x10
I used this machine to isolate my shoulders. It's movement mimics the overhead shoulder press almost exactly.

Medium Parallel Grip Lat Pulldown
135x10 160x10 180x10

Incline Rear Dumbbell Flies (1st set palms facing down, 2nd palms facing each other, 3rd palms facing up)
12.5x3x12

Hammer Curls
22.5x3x10

Tricep Rope Pulldowns
50x10 60x10 70x10

Dumbbell Shrugs(wieght is each hand)
105x3x10

6:30 PM
15's practice
Lineout, mauling drills
40 - minutes of live rugby
40 - minutes uncontested

[BobisMighty]

DE - Lower body 12:30 PM

Foam Rolling
Dynamic Stretching

Box Squat (no bands)
45x10 155x10x2
I'm not going to use bands until I get my squat up to speed.

Speed Pulls (short light bands)
155x5 225x8x1

Angled Leg Press Machine, Individual Legs
180lbsx3x10
Because my hand's been bothering me and I wanted to do a unilateral quad movement, I went with the leg press machine.

Swiss Ball Hipthrust + Leg Curl
3x12
These really hit your hams. I felt it the whole way.

Weighted Ab Machine
110x10 140x10 160x10
the weight on the machine leads me to believe this is BS. But my abs are sore so what do I know.

Leg raises
3x12

Rugby Practice 6:30 PM
15's Touch 20 minutes
15's 2 man touch 30 minutes
15's live 30 minutes
Burpee 21's 2 rounds.

I think my weaknesses may be coming from not adequately hitting my muscle groups on my DE days. My weakness in squat is from a combination of core, lowerback, and possibly quad weaknesses (I hit a Deadlift PR the same day I failed a squat which leads me to believe I may be Hamstring dominant now). My bench weakness is shoulders, back, and possible triceps. My shoulders are starting to come around. My hand is also messed up. I'm going to see a doctor about it. My father thinks I might need surgery. He's a paramedic so he's fairly knowledgeable about injuries.

[BobisMighty]

DE - Upperbody

Shoulder Prehab
YTLW Raises

Speed Bench (No bands)
45x10 125x8x3
Going to keep going no bands for a while. Until I can get my form just right.

Flat Dumbbell Bench
70x2x10 70x8 (rest pause)x1
Not trying to go to failure these days. I keep reading that it's better to go 1 rep shy of failure then to hit it.

Iso Row Machine(weight each hand)
45x12
I didn't like the way this machine felt. Decided I should just do the chest supported row. I always feel that in my lats better. Iso just hurt my hand

Chest Supported row
135x2x12

Seated overhead dumbbell press
40x12 45x2x10

triangle grip lat pulldowns
130x10 160x10 180x10

Standing Rear Delt Flyes on Pulley machine
15x12 20x2x12

Dips (Bodyweight)
3x10

Twisting Dumbbell curls
20x3x10

Lateral raises
15x3x10

I'm going to pretty much end with some kind of shoulder exercises to help build them. i need rear delts like woah. I benched for years and years without doing any sort of rear delt work (like a neophyte) which is definitely what helped cause my shoulder injuries.

[BobisMighty]

ME - Squat

Foam Roller
Dynamic Stretching
3 minutes of jump rope

Barbell Squat
45x10 155x5 185x5 220x3 250x3 280x4

Depth Jumps (drop down from about 12" immediately jump onto a 42" box)
5x4

Front Squat
135x10 145x10 155x10

rackable cambered squat bar good mornings (bar is about 35lbs)
35x10 115x3x10

weighted hipthrust
135x10 155x10 185x10

back extension
35x3x10

incline situps (no weight)
3x15

leg raises
10, 12, 12

[BobisMighty]

ME - Upper body 1:00pm

shoulder prehab
YTLW raises

guillotine press
45x10
I do this to warm up my chest. guillotine press is really just a bodybuilder bench press. hands out wide, elbows flared, bar brought down high on your chest.

barbell bench(done the right way)
125x5 150x5 175x3 200x3 225x3

Neutral grip incline dumbbell chest press
70x3x8 70x5restpausex2

Seated cable row, wide parallel grip
165x8 185x2x8

Seated overhead dumbbell press
40x10 45x2x10

Wide grip lat pulldown
165x3x10

rear delt fly machine
75x3x10

smith machine shrugs
225x3x10
I barely felt these, but did them because of time and equipment constraints. i'm going to get wraps until my hand heals up

rope tricep pulldowns
50x10 60x2x10

dumbbell curls (palm facing up)
22.5x3x10

Cardio: 7:00pm
no one showed up for rugby conditioning except for about 7 of us
passes up and down the fieldx4
pop passing drillx2

suicides
6x25yds in 73 seconds
3.5 minute rest
6x25yds in 69 seconds

discrepancy in time is that the first series i touches the line with my hand. turns out we didn't have to do that, so second series i planted my foot.

chasing drill.
25yd sprint. one guy lays on his stomach 5yds in front. try to catch guy before he hits th 25yd line. did this x 3

10yd box drill.
placed cones 10yds apart in a box. sprint 10yds, shuffle sideways 10yds, backpedal 10yds, shuffle sideways 10yd. 3 men on the box at the same time. did this 5 times.

[audieswu]

How was deload and nice to see you back in action bro. I'm on deload but possible to be back tomorrow.