BobisMighty's Rugby Training Log

[scott_donald]

Yeah the sets don't really get start getting heavy until the next 6 weeks, in the 5's and 3's wave.

i hate programs like that... unless they are 3 weeks or so... if you can lift heavy today then why don't you... if you are having a bad day then don't lift as heavy...

[BobisMighty]

1/10/15

Workout:
Prowler push + backward drag
90lbs x 1
115lbs x 1
140lbs x 1
165lbs x 1
190lbs x 2
165lbs x 4
Rested only as lo g as it took for my partner to do his run

Prowler pull through drag (back and forth)
90lb x 1
135lb x 3
160lb x 1
185lb x 1
210lb x 1
Basically I held the grips between my legs, like a pull through, back straight, planted my foot out and dug my heel in to pull the sled.

Clean
185lb x 1
205lb x 1
225lb x 1
235lb x 1
245lb x 2 x 1 (Power)
255lb x 1 (High pull)

Hang Snatch
135lb x 3
145lb x 3
155lb x 2
165lb x 2

Hang Snatch Pull
175lb x 1
225lb x 2 x 2

[ballzofpeaze]

Loving your work Bob. Sounding powerful AF.

Inspired me to make my own sports training log..

Keep up the good work bruh!

[scott_donald]

ooo a prowler... i really need to use mine more often... not in the winter though...

[BobisMighty]

I was lucky that another retro fitness near me has one haha. A few of the guys on the rugby team are members so might be able to convince them to do some conditioning sessions.

[ballzofpeaze]

I was lucky that another retro fitness near me has one haha. A few of the guys on the rugby team are members so might be able to convince them to do some conditioning sessions.

Three things I wish I had in my gym:

Prowler
Battle ropes
Trap bar

[BobisMighty]

Three things I wish I had in my gym:

Prowler
Battle ropes
Trap bar

I'm lucky enough to have those ha ha.

1/11/15
Workout
Superset
A1 Squat 275lb x 5 x 5 275lb x 8
A2 Box Jump 36" x 6 x 3

Deadlift
275lb x 5
325lb x 5
365lb x 5
405lb x 1

Kettlebell Circuit 44lb
10 Swings
10 One arm Push Press
10 Swings
10 One arm Push Press
10 swings
10 one arm rows
10 swings
10 one arm rows
10 swings
10 one arm push press
10 swings
10 one arm push press
10 swings
10 one arm rows
10 swings
10 one arm rows
No rest

Worked out today since I can't tomorrow. Kettlebell circuit is something I did with my gf.

[BobisMighty]

1/13/15

Workout:
Bench Press
45lb x 15
185lb x 5 x 5
185lb x 14

Overhead press
110lb x 5
125lb x 5
145lb x 5

Snatch Grip behind the neck press
55lb x 15
77lb x 12

One Arm Cable Row
70lb x 3 x 10

Back Extensions
BW x 3 x 15

[scott_donald]

nice wee session again...

never a fan of snatch grip press...

[BobisMighty]

nice wee session again...

never a fan of snatch grip press...

Yeah I had to make dinner with the gf before her soccer game haha.
I don't usually like them. The first set hurt, but the second set I really focused on keeping my right shoulder packed, my ribs down, and my back tight, and it felt a lot better. Klokov's big three assistance exercises he recommends are Snatch grip BTN press, Back Extensions with a barbell, and deficit snatch grip deadlifts. Going to try to incorporate them.

[BobisMighty]

1/15/15

Deadlift
315lb x 5 x 5
315lb x 11

Squat
225lb x 5
275lb x 5
295lb x 5
205lb front squat x 1 + back squat x 3

Was all i had time for yesterday, but i plan on making up for it today and tomorrow.

[BobisMighty]

1/16/15

Workout:
Stability benching with 18lb kettlebells
This is where you hang kettlebells from the end of the barbell with light bands, so that they bounce while you bench. Do it slow. Didn't feel it so much in my shoulder, but my triceps were killed by it
2 sets of 10

Bench press
185lb x 5
205lb x 5
225lb x 5

Overhead Press
55kg x 5 x x5
55kg (121lb) x 11
Did the stability overhead press with kettlebells at the end as well

Pullups
BW x 11
BW x 2 x 10

Curl to Press
30lb x 10
25lb x 2 x 10
Everything felt fatigued and unstable after the stability benching haha.

[BobisMighty]

1/19/15

Workout:
Squats
20kg x 12
120kg x 2
130kg x 2
135kg x 3 x 5
135kg (297lb) x 7
Superset with
Box Jumps
36" x 6 x 2

Deadlift
140kg x 3
150kg x 3
175kg (385lb) x 3

Cleans
60kg x 1
70kg x 1
90kg x 1
100kg x 1
110kg x 1
110kg (242lb) x 1 (Power Clean)

Clean Pulls
144kg (316lb) x 3 x 2

Back Extensions
BW x 3 x 15
Superset with
Long Lever Planks
3 x 60 seconds
Long lever is a rest my elbows at nose level. Felt a lot harder and put all the tension on my core, none at all in my shoulders.

Pullups
BW x 13
BW x 10
BW x 8

[scott_donald]

haha now squatting in KG... solid couple of days lately... staying nice and consistent...

[BobisMighty]

haha now squatting in KG... solid couple of days lately... staying nice and consistent...

When the oly lifting section at my gym isn't packed, i squat there, and all the plates are in kgs. More often than not it's packed with people doing bent over rows or planks. it's awful.

[BobisMighty]

1/20/15

Workout:
Bench Press
45lb x 10
175lb x 2
195lb x 2
205lb x 3 x 5
205lb x 7

Overhead Press
55kg x 3
60kg x 3
70kg (154lb) x 3

Snatch Grip BTN press
45kg (99lb) x 6

Dumbbell Overhead Press
50lb x 10
50lb x 8
50lb x 6

Hang Power Cleans
100kg x 4 x 2
100kg (220lb) x 3

Pendlay Rows
100kg x 3
100kg (220lb) x 3 x 4

kilos was because i lifted in the oly lifting section. the section by the benches and other power racks were taken.

[BobisMighty]

1/22/15

Workout:
Deadlift
130kg x 2
150kg x 2
150kg x 3 x 5
150kg (330lb) x 8
the first set of 150kg at 2 was supposed to be 140kg, but the 10kg plates and 5kg plates were taken.
Wanted to push it to 10 reps on the last set, but i was twisting a lot between reps.

Squat
120kg x 3
130kg x 3
150kg (330lb) x 3
100kg x 6

Good mornings
70kg (154lb) x 5 x 10
I wanted to switch up from back extensions, and i really liked these. focused on using the hips, and keeping my back straight.

Single leg box jumps
14" x 6 each side
right knee felt funny. tight behind the knee. left calve cramped a bit later that night.

[scott_donald]

simple heavy session i like...

[BobisMighty]

1/23/15

Workout:
Overhead Press
45lb x 10
115lb x 2
125lb x 2
135lb x 3 x 5
135lb x 8

High Hang Snatches
40kg x 3 x 5
did these while waiting for a bench

Bench press
185 lb x 3
215lb x 3
235lb x 3
160lb x 15

Squat
40kg x 10
110kg x 3 x 10
Did all of these as pause squats

Single Leg RDL
100lb x 3 x 5

Calve Raises
230lb x 10
Single leg
170lb x 5
130lb x 8

Did a bunch of other stuff today as my friend showed up to the gym, he was doing legs and i thought a little extra volume on squats couldn't hurt.

[BobisMighty]

1/27/15

Workout:
Squat
90kg x 5
105kg x 3
125kg x 2
135kg x 1
140kg x 1
152.2kg (335.5lb) x 6
152.2kg x 3
120kg x 10

Deadlift
150kg x 5
165kg x 3
185kg (407lb) x 2
Probably could have pushed more on the deadlifts, but i was only supposed to do a single. feltmuch lighter than it has in a while.

cut it short as the weather was getting bad here, and i spent the rest of my session using a barbell to roll out my tricep. that felt really good on my shoulder.

[scott_donald]

great short session... i would love to play in the snow!!!

[BobisMighty]

great short session... i would love to play in the snow!!!

I'm a fan of playing in the snow as well! As long as it's not like ice skating out there haha.

Was snowed in a bit yesterday so just did pushups and bodyweight squats in my living room.

[BobisMighty]

1/28/15

Workout:
Bench Press
135lb x 5
165lb x 3
205lb x 2
215lb x 1
225lb x 9
Right tricep gave out, which is a shame since my left felt fine. I've been rolling it and massage it more now, it seems to be part of the problem in regards to my right shoulder.

Overhead Press
125lb x 5
145lb x 3
165lb x 1
That single was rough.

Dumbbell Rows (with straps)
120lb x 3 x 10
Was able to get these no problem, but man was I breathing heavy between sets.

Chinups
BW x 10
Wide grip pullups
BW x 5

Dumbbell Press
40lb x 3 x 10
Did these slow and controlled.

[BobisMighty]

1/29/15

Workout:
Deadlift:
100kg x 5
120kg x 3
135kg x 2
150kg x 1
157.2kg x 1
167.2kg (367.8lbs) x 9
Felt pretty strong. Probably could have pushed it more.

Squat
135lb x 5 (5 second pause at the bottom)
260lb x 5
295lb x 3
330lb x 3
Was only supposed to do a single at the end, but it felt pretty easy so I did more.

Clean Pull + Hang Power Clean
100kg (220lb) x 3 x 1+1

Power Clean
100kg x 3 x 2

Snatch Grip Deadlift
100kg x 5
100kg x 6
100kg x 8
100kg x 10
Felt awkward for the first couple sets, but pushed it more and more. Want to incorporate these more for accessory lifts. Focused on keeping my back tight and at the right angle throughout.

[BobisMighty]

1/30/15
Workout:
After every set, I alternated doing either 5 pullups or 5 chinups.

Overhead Press
95lb x 5
105lb x 3
120lb x 2
130lb x 1
135lb x 1
145lb x 11

Bench Press
205lb x 5
225lb x 3
255lb x 3
165lb x 12 (close grip bench) + 3 (normal grip)
I was only supposed to hit 255 for 1, but it felt easy, so pumped out 2 more.

Dumbbell Bench Press
70lb x 10
70lb x 2 x 8
70lb x 2 x 7

1/31/15
Workout:
Drop Squat x 6
(step off a plyo box and focus on landing soft. More of a reactive drill)

One legged box jump x 6 each side

one legged Low hurdle jumps x x 5 each side

Medicine Ball chest pass x 2 x 15

Medicine ball overhead throw x 2 x 10

Medicine ball rotational throws x 4 x 15

Slow back squat
45lb x 3
135lb x 3
225lb x 3
315lb x 5 x 3
Slow meaning it took about 5 seconds to descend, then exploded up.

Split jerk from "blocks"
70kg x 3
100kg x 4 x 3
The blocks were really two ply boxes with plates stacked on top until they were a decent enough height.

Clean Pull
100kg x 3
110kg x 3
120kg x 3
100kg x 3
Focused on pulling straight up. I think 110kg had my best form, but 120kg i kept jumping forward.

[scott_donald]

you really are pushing the workouts lately... lots of them and getting nice and strong...

[BobisMighty]

you really are pushing the workouts lately... lots of them and getting nice and strong...

Thanks. I wanted to push it these past couple days because I knew I was going overboard on calories yesterday because of the Super Bowl haha. Plus I think the extra squat volume seems to be helping.

[BobisMighty]

2/2/15

Workout:
Squat
135lb x 3
225lb x 3
315lb x 6 x 3
315lb x 5
I kind of wish on saturday that I had realized I would have had to do 7 sets at the same weight. Then I just would have done 2 more sets and not have had to hit this again.

Deadlift
285lb x 5
325lb x 5
375lb x 5

Superset
1A Back Extensions BW x 4 x 15
1B Long Lever Planks x 2 x 30 second holds, Planks with alternating arm raises x 2 x 10

[BobisMighty]

2/3/15

Workout:
Medicine ball throws
8 x 10

Bench Press
45lb x 10
225lb x 6 x 3
225lb x 7

Overhead Press
115lb x 5
135lb x 5
150lb x 5

Dumbbell Overhead Press
50lb x 8

Seated Cable Row
140lb x 15
140lb x 2 x 12
140lb x 10
inside of my elbow was bugging me, so i stopped.

[BobisMighty]

Was sick with a bad sinus infection for a few days. Decided to hit my deadlift and overhead press numbers so i can be back on track this week.

2/8/15

Overhead Press
45lb x 10
135lb x 6 x 3
135lb x 10

Deadlift
325lb x 6 x 3
325lb x 9

Pullups
45lb x 5
Went for more but my elbow started to fare up again. Did some pulldowns and curls with bands afterward to alleviate it. Going to do some elbow flossing the next couple of days to try to alleviate it.