BobisMighty's Rugby Training Log

[scott_donald]

nice squatting and benching lately sir... nice and consistent....

[BobisMighty]

nice squatting and benching lately sir... nice and consistent....

Thanks! Yeah I was worried, it seemed like the weight was going down, but I realized I wasn't eating enough.

[BobisMighty]

4/25/15
Rugby Game

Rough day overall. Drove 2 hours into Pennsyvania only to find out we had 13 guys, so had to borrow 2 of theirs to play. Sloppy game and the reffing was awful. We lost 26-39. I was glad we came back in the 2nd half but we dug the hole too deep. I played 8-man, and was happy I played well at the position.

4/27/15
Workout:
Bench Press
115lb x 5
135lb x 5
165lb x 5
205lb x 5
235lb x 3
265lb x 1
All of the sets past 205 felt heavier than usual, but I was able to get them up. 265 actually went up smooth, I thought it was going to be a grinder.

Reverse Barbell Lunges
135lb x 2 x 10
135lb x 8
Felt harder than the walking ones for some reason.

Superset
1A Pendlay Rows 135lb x 3 x 12
1B Dumbbell Shrugs 100lb x 3 x 12

Abs
Leg Raises BW x 3 x 20 20 seconds rest

Really wanted to split this workout with upperbody on sunday and lunges and abs monday, but had a family event. Still went ok overall.

[scott_donald]

sucks about the game... so annoys me when folk are unavailable and let the rest of the team down...

[BobisMighty]

sucks about the game... so annoys me when folk are unavailable and let the rest of the team down...

Yeah it's a shame. I was hoping we'd field 15 at least, but it was the Alumni game of a lot of local universities, so that took about 5 of our players out, and we did have some injuries from our playoff games. This weekend will be a home game, so we'll have good numbers.

[audieswu]

I hate when that crap happens and had to borrow players from the other team. My old team never had to do that but still.

[BobisMighty]

I hate when that crap happens and had to borrow players from the other team. My old team never had to do that but still.

Yeah I can't remember a time we had to do that, and I've been on the team 7 years now. I was not happy.

4/30/15
Missed my workout yesterday, as tuesday night i got sick and had a fever. But it must have been a 24 hour bug because I'm ok today.

Workout:
Squat
45lb x 5
155lb x 5
195lb x 5
230lb x 5
295lb x 5
325lb x 3
365lb x 1
Meh, felt a little heavier than normal but i got it up.

Superset
1A Incline Dumbbell Bench Press 80lb x 11 80lb x 10 80lb x 7
1B Rear Delt Raises 15lb x 3 x 12

[scott_donald]

good come back session post your wee mini cut...

[BobisMighty]

good come back session post your wee mini cut...

Thanks! Yeah it wasn't too bad.

5/2/15
Rugby
Montclair vs Brooklyn Rugby
We had poor numbers again, lost of injuries, but we had enough to play 2 games. We won the first game, but lost the b-side game.

5/4/15
Workout:
Close Grip Bench Press
45lb x 5
135lb x 5
155lb x 5
185lb x 5
205lb x 5
215lb x 4

Split Leg Deadlift
135lb x 10
155lb x 8
185lb x 8
Looks like this

Wanted to give it a try. Felt interesting, but I could really feel it in my glutes

Superset
1A Pendlay Rows 155lb x 3 x 10
1B Dumbbell Shrugs 100lb x 3 x 10

[BobisMighty]

5/6/15
Workout:
Squats
45lb x 5
155lb x 5
195lb x 5
235lb x 5
255lb x 5
295lb x 5
335lb x 5

Superset
1A Dumbbell Bench Press 80lb x 12 80lb x 2 x 8
1B Wide Hammer Grip Pullups BW x 2 x 10 BW x 8
Wide hammer grip felt better for shoulders and elbows.

Dumbbell Overhead Press
15lb x 3 x 12
Did these slow, controlled, kept my rib cage pinned down, really focuse on engaging all the delt heads.

Leg Raises
BW x 3 x 20

Back Extensions
45lbs x 3 x 10

[scott_donald]

hmmm that looks dangerous... count me out...

liking your squats though... does the 10ish kg feel comfortable???

[BobisMighty]

hmmm that looks dangerous... count me out...

liking your squats though... does the 10ish kg feel comfortable???

it was interesting. i read that they usually make sprinters do it. but i probably won't do it again. i'd just use dumbells.

yeah they all feel pretty comfortable.

[BobisMighty]

5/8/15
Power Cleans
135lb x 5
185lb x 5
205lb x 3
225lb x 2 x 1

Clean Pulls
235lb x 2 x 1
255lb x 1
275lb x 1
295lb x 1
305lb x 1
245lb x 1
Was going to do some back off sets, but tore a callus. Forgot my chalk and straps. I have to stop doing that.

5/11/15
Workout:
Superset
1A Close Grip Bench Press 45lb x 10 135lb x 10 155lb x 8 185lb x 6 205lb x 3 215lb x 2 225lb x 1
1B Clapping Pushups BW x 7 x 3

Step ups
BWx8
40lb x 8
80lb x 8
Just trying them out. haven't done them in a while.

Superset
2A Pendlay Row 175lb x 3 x 10
2B Dumbbell Shrugs 100lb x 3 x 10

[scott_donald]

loving that session... strong work on the pulls strapless... do you hook grip???

and dangerous for the bar between your legs i was talking about smashing your poor wee balls...

[BobisMighty]

loving that session... strong work on the pulls strapless... do you hook grip???

and dangerous for the bar between your legs i was talking about smashing your poor wee balls...

Yeah I used hook grip. I'm pretty comfortable with it now.

Haha i was definitely worried about that, but surprisingly that wasn't issue. I don't know whether to be glad or a little ashamed.

[BobisMighty]

5/13/15
Workout:
Squats
155lb x 5
195lb x 5
235lb x 5
275lb x 3
315lb x 3
345lb x 3
355lb x 2

I was supposed to end with 355lb x 3, but realized i miss loaded the bar, so i did it for a double right after. This is all I had time for. Worked out at my friends gym, and both squat racks were taken. This one oly lifter girl eventually took pity on us and let us work in with her. She had way better form than either me or my partner.

[scott_donald]

so you were getting out lifted by a girl???!!!!

[BobisMighty]

so you were getting out lifted by a girl???!!!!

haha no, she was just doing sets of 135lbs. but i have been to a gym where this old female power lifter regularly out lifted guys. i think i squatted as much as her, but she was half my weight.

[BobisMighty]

5/15/15
Workout:
Power Clean
135lb x 5

Power Clean and Jerk
185lb x 2
205lb x 1
215lb x 1

Clean Pull + Hang Pull
225lb x 5 x 1
275lb x 1
295lb x 1
305lb x 1
315lb x 1

Clean Pull
335lb x 1
345lb x 1
355lb x 1

Clean stance Deadlift
365lb x 1 (i say this because I tried to do a clean pull and just couldn't)
405lb x fail (just didn't have it in me)

Clean Pull
315lb x 2 x 2

5/16/15
5 mile run at an easy pace

5/17/15
Northeast ODA Camp
Went to a USA Rugby National Tracking camp on Sunday. Did a combine, which I didn't do that well on. My vertical was 23", I didn't get my 40m time but I'm sure it was 5+seconds. We did a medicine ball chest pass for distance, but I didn't get my scores. My yo-yo test was 15.4. Sad I couldn't push it, but it's way better than the 13 I scored the last time I did it a few years ago. Then we did some drills. I did well on the rucking drills, not so well on my evasion drills, decent on my tracking the runner drills, and well on the passing drills. Then we worked on some scrummaging drills, going 1v1 and 1v2, then lots of line out drills. Lineouts I'm pretty decent at. We did airball drills, where we practiced battling for a ball in the air on a kick off. I did ok in that. All in all it was a punishing day, but I'm glad I went to it. Looking forward to the coaches feedback and improving.

5/18/15
Workout:
Deadlift
185lb x 6
225lb x 6
275lb x 4
315lb x 4
365lb x 2
405lb x 2
325lb x 2 x 2

Incline Bench
135lb x 6
155lb x 6
185lb x 4
Superset with Clapping pushups x 3
195lb x 4
205lb x 2
225lb x 2

Hammer Grip Chinups
BW x 14
BW x 10
BW x 6

Seatted Dumbbell Press
60lb x 2 x 6
60lb x 3
This was actually a workout I got from David Pocock's website.
http://www.davidpocock.com/training/

Going to run his program for a bit, see how I like it. I'm aiming to increase the weight by small amounts each week to see progress.

[BobisMighty]

5/20/15
Workout:
Clean Pull
135lb x 6
185lb x 4
225lb x 4
275lb x 2
295lb x 2

Barbell Lunges
135lb x 4 x 6 (each leg)

Romanian Deadlift
225lb x 5
245lb x 5
265lb x 4

The only exercise I didn't have time for was the single leg leg press.

[scott_donald]

interesting with the combine - what was it actually for???

some serious pulling on the session on the 15th... how did yesterdays feel in comparison???

[BobisMighty]

interesting with the combine - what was it actually for???

some serious pulling on the session on the 15th... how did yesterdays feel in comparison???

The combine was to put together a regional select side that would be put together to enter some local tournaments and play touring sides. The select side is actually going to be playing the British police rugby team which is touring the US at the moment. But also, they just wanted to get stats for the participants. a bunch of different coaches watched us do drills and took notes. I'm supposed to get an email with feedback in a few weeks. Depending on what I saw, they'll either include me in the team, or just give me some workout and training direction. But also now I'm in the "National Tracking" program for USA Rugby, meaning they'll be monitoring my match stats in the next couple seasons. Which means nothing since I never score anyway.


The pulls felt more fluid yesterday than they did on the 15th.

[BobisMighty]

5/22/15
Workout:
Bench Press
135lb x 5
185lb x 4
225lb x 4
245lb x 2
255lb x 2

Cable Rows
143lb x 12
145lb x 12
165lb x 12

Dumbbell Rows
70lb x 2 x 10
70lb x 2 x 12
Stayed at 70lb, as it felt hard on my right side for the first two sets. Felt fine the last 2 reps.
Also really felt this in my right obliques when doing my right side.

One Arm Dumbbell Bench Press
70lb x 12
70lb x 10
70lb x 7
Really felt these in my abs. My abs have been crazy sore since the ODA camp. Beginning to think it's from the cutting and scrummaging drills.

[BobisMighty]

5/26/15
Workout:
Deadlift
225lb x 5
275lb x 6
315lb x 4
365lb x 4
405lb x 2
415lb x 2
335lb x 2 x 2

Bench Press
140lb x 6
160lb x 6
190lb x 4
Superset with Clapping Pushups x 3 for the following 3 sets
200lb x 4
210lb x 2
220lb x 2

Pullups
BW x 16
BW x 10
BW x 7

ran out of time. Helped a kid with good morning form, and explaining to him the hip hinge.

[scott_donald]

nice of you to help the wee guy...

looking nice and consistent lately...

[BobisMighty]

nice of you to help the wee guy...

looking nice and consistent lately...

Thanks! yeah I'm always happy to help out if someone asks. I like the set up of Brendyn Appleby's program, the one that David Pocock posted. I like starting with a combined upper and lower day, and then later in the week doing one upper and one lower day. I also like that it wants a deload every 3rd week, but instead of completely lowering the weight, you're just lowering the volume. Going to stick with this for a bit, then maybe switch up the advanced level of this program.

[BobisMighty]

5/28/15
Workout:
Clean Pulls
155lb x 6
225lb x 4
245lb x 4
275lb x 2
295lb x 2

Kept the doubles the same weight, I wanted to focus on pulling those faster. Felt it was better to up the weight on the sets of 4.

Squat
225lb x 6
275lb x 6
315lb x 2 x 6
I think I'm going to alternate split squats with squats week to week.

Romanian Deadlifts
265lb x 4
275lb x 4
295lb x 4

[scott_donald]

i actually read an interesting article from chinese coach about lifting the 20kg snatch the same as a 140kg snatch to engrain technique...

[BobisMighty]

i actually read an interesting article from chinese coach about lifting the 20kg snatch the same as a 140kg snatch to engrain technique...

Yeah that's the idea, right? A couple big name trainers say the same thing about most lifts, but it's most important with the olympic lifts. Chad Smith, the Juggernaut Method guy, always says you should squat 500lbs like it's 135lbs, and vice versa. I want to get one of those bar tracking apps to maybe get some feedback on my bar speed. No point in pulling over 250lbs if it's basically a kinda fast deadlift.

[BobisMighty]

5/30/15
Workout:
Bench Press
140lb x 6
190lb x 4
230lb x 4
250lb x 2
255lb x 2
205lb x 2 x 3

Seated Cable Rows
145lb x 2 x 12
145lb x 10

One Arm Machine Rows
72lb x 12
82lb x 12
92lb x 12
102lb x 12

One Arm Dumbbell Bench Press
70lb x 12
70lb x 2 x 10

5/31/2015

Tabata Intervals on Stationary Bike

4 minutes (20s on/10s off)
3 minutes light pedaling
x 4.

6/1/15
Workout:
Trap Bar Deadlift
225lb x 6
315lb x 4
405lb x 2

Bench Press
155lb x 6
205lb x 4
245lb x 2

Pullups
25lb x 7
45lb x 6
45lb x 4

Seated Barbell Press
135lb x 6
135lb x 5
155lb x 2