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  1. #2941
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by Greater Deity View Post
    Awesome response. I could go for an extra off day, but I go nuts on my off days. I can find a way to make them active I suppose. That information is gold! I skimmed it along with Lee Labrada's interview about hydration and spring water in particular. Great stuff man, thanks! All the best to you.
    No problem man! Good luck with your season! The thing to remember is you don't grow in the gym or on the field. You grow on your recovery days. That also means getting adequate sleep too.
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  2. #2942
    That's how you get ants. BobisMighty's Avatar
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    1/14/16
    Dynamic Effort Upper
    Workout:
    7 Minute run from office to gym (going to try to do this more often, just have to change in the office somehow)

    Plyo Pushups onto bench
    6 x 3
    30 seconds rest between sets

    Superset
    1A Weighted Chinups 45lb x 5 45lb x 2 x 3 35lb x 3
    1B Lat Pulldowns 143lb x 20 126lb x 20 121lb x 20 116lb x 20
    These were rough, my lats and biceps felt like they were on fire.

    Superset
    2A Incline Dumbbell Flyes 15lb x 15 20lb x 15 25lb x 15
    2B Chest Supported Rear Delt Flyes 5lb x 3 x 20
    Did not rest between sets, did all movements slowly with a pause at the top and bottom

    Max Pushups in 4 minutes
    68 (LOL)
    Just couldn't do any. Normally I can pump them out but my arms felt weak.
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  3. #2943
    That's how you get ants. BobisMighty's Avatar
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    1/15/16
    Workout:
    Hurdle Hops
    6 sets of jumps. i set up 2 hurdles, jumped over them. turned around, jumped back. that was 1 set.

    Speed deads
    225lb x 5 x 2
    20 seconds rest between sets.

    Squats
    225lb x 15
    Was supposed to do as many sets as you could. Hoping to hit 20+ next week.

    Eccentric Swiss Ball Leg Curls
    4 x 8 reps
    Basically you lie on the ground with your legs on a stability ball. Curl your legs up, and then slowly straighten them. you really feel your hamstrings on this one.

    Core workout
    Planks with Arm reaches 1 x 20
    Reverse Crunches 1 x 20
    Twisting mountain climbers 1 x 20
    Planks with Arm reaches 1 x 20

    Stop and go Farmers Walks
    100lbs each hand
    1 rep = 8 yd forward and backward
    2 sets of 3 reps
    2 sets of 2 reps

    1/16/16
    Rugby
    played touch for about 30 minutes, then did some unopposed drills, then ended with another 30 minutes of touch.


    1/18/16
    Workout
    Bench press with elite fts pro micro bands
    45lb x 5
    95lb x 5
    135lb x 5
    185lb x 5
    225lb x 3
    245lb x 2
    250lb x 2 + 225lb x 2

    Pushups w/ elite fts pro mini band
    1 x 20
    1 x 10
    1 x 9
    1 x 11

    Superset
    1A Bent Over Dumbbell Rows 65lb x 2 x 12 70lb x 10 70lb x 12
    1B Facepulls with micro band looped through mini band 4 x 20

    Superset
    2A Iso-Dynamic Lateral Raise 10lb x 2 x 10
    2B Cuban Press 10lb x 2 x 10
    2C Curl into L-Raise then extend 10lb x 2 x 10
    Still not easy.

    Curls
    60lb x 12
    60lb x 3 x 10
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  4. #2944
    World Warrior TypeNirvash's Avatar
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    What's a speed dead? Is it just TNG?
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  5. #2945
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by TypeNirvash View Post
    What's a speed dead? Is it just TNG?
    No, I just focus on pulling as fast as possible. used 50% of my 1rm, next week will be 60%, week after 70%. More to just work on speed with a sub max weight.
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  6. #2946
    World Warrior TypeNirvash's Avatar
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    Originally Posted by BobisMighty View Post
    No, I just focus on pulling as fast as possible. used 50% of my 1rm, next week will be 60%, week after 70%. More to just work on speed with a sub max weight.
    Hm, that's an interesting technique. I've been messing around with deads for a while because that lift is my biggest nemesis. Maybe I might want to dink around with pull speeds.
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  7. #2947
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by TypeNirvash View Post
    Hm, that's an interesting technique. I've been messing around with deads for a while because that lift is my biggest nemesis. Maybe I might want to dink around with pull speeds.
    Yeah it used to be my best lift, but then rugby injuries have piled up and i'm way down from where I used to be. Hoping to get it back up soon.
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  8. #2948
    Sleepy moderator scott_donald's Avatar
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    seems an easy rugby session there for you!!!

    solid weights sessions... how did the 100 for 15 feel on the squats....
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  9. #2949
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    seems an easy rugby session there for you!!!

    solid weights sessions... how did the 100 for 15 feel on the squats....
    Yeah, it was an easy rugby day, though we're due to have a blizzard this weekend so there most likely won't be practice then.

    The big squat set was fine until i hit 15, then i felt it more in my lowerback. Hoping to hit a bigger number this friday, although we've started doing extra conditioning work during the week, and it seems pretty leg heavy. Next session will be thursday, which i hope won't impact friday's leg day.
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  10. #2950
    That's how you get ants. BobisMighty's Avatar
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    1/19/16
    1:00pm workout
    Low Box Squat
    45lb x 5
    135lb x 5
    165lb x 5
    205lb x 5
    245lb x 5
    280lb x 3
    350lb x 1 + 350lb x 3 + 315lb x 4
    The first hiccup with the 350lb x 1 is that i didn't have collars and the plates slide over too much, so I racked it, looked around for collars, couldn't find any, so just went more carefully.

    Step ups
    30lb x 3 x 8

    Kettlebell Swings
    80lb x 3 x 15

    8:00pm conditioning session
    One of the players has his own personal training business and studio, so he has started running S&C sessions tuedays and thursday 8-10pm, first 10 to sign up get in.
    Warmup:
    10 burpess
    30 jumping jacks
    10 burpess
    Tabata Squats with resting in squatting positions
    5 minutes

    Workout:
    There were 6 stations with two people working out at each, spending 4 minutes at each with 1 minute rest in between.

    Station 1
    135lb Bench press till failure, then switch with partners, 4 minutes straight.

    Station 2
    1 person on the concept 2 rower, 1 person hitting the heavy bag. Switch positions after 2 minutes.

    Station 3
    Sandbag cleans
    1 person does a clean with the sandbag, then the other person does one. Back and forth for 4 minutes.

    Station 4
    Passing medicine ball situps. 4 minutes.

    Station 5
    100lb thursters
    1 person does a set of 10, then passes it to the other person. Bar never touches the ground between sets. 4 minutes

    Station 6
    45lb KB Swings to overhead
    1 person does a set of 15, then passes it to the other person. KB never touches the ground between sets. 4 minutes.

    Rest
    Then we ended with everyone doing planks. First person to go down had to do 12 burpess, then so on down to 1. I went out having to do 8 burpees. We all went over a minute, i think i went out closer to 2.

    Whole thing was about an hour. Heart rate was up very high the whole time. Looking forward to another session.
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  11. #2951
    That's how you get ants. BobisMighty's Avatar
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    1/21/16
    Legs are still crazy sore from tuesday.

    Workout
    1 mile run to gym

    Plyo Pushups on to 18" boxes
    2 x 4
    4 x 3

    Superset
    1A Weighted Hammer Grip Chinups 45lb x 4 45lb x 2 x 3 45lb x 2
    2B Lat Pulldowns 121lb x 4 x 20
    Varied grips on lat pull downs. Started super wide, wide, shoulder width, then narrow with palms facing me

    Superset
    2A Incline Chest flyes 30lb x 10 35lb x 10 45lb x 10
    2B Chest supported rear delt flyes 10lb x 3 x 20

    Max pushups in 4 minutes
    78
    up 10 from last week. Not bad.
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  12. #2952
    That's how you get ants. BobisMighty's Avatar
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    1/22/16
    Dynamic Effort workout
    Depth Jump
    6 x 2
    stepped off a 12" box then jumped onto a 36" box

    Speed Rack Pulls, bar at low shin.
    255lb x 5 x 2

    Barbell Squat
    225lb x 16
    Up 1 from last week. Form was crap.

    Eccentric Leg Curls with furniture sliders
    4 x 8

    Forward/Backward Stop and Go Farmers Walks
    3 x 7 yd

    Core work
    1 x 20 plank with alternating arm touches
    1 x 20 twisting mountain climbers
    1 20 sprinter sit ups
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  13. #2953
    Sleepy moderator scott_donald's Avatar
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    busy weekend at the gym... assuming your rugby was cancelled due tot he storm???
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  14. #2954
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    busy weekend at the gym... assuming your rugby was cancelled due tot he storm???
    Oh yeah. We got over a foot of snow, so most of us spent the day digging ourselves out to get to the bar.
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  15. #2955
    That's how you get ants. BobisMighty's Avatar
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    1/25/16
    Workout:
    Bench Press w/ EliteFTS Mini band
    45lb x10
    135lb x 5
    185lb x 5
    205lb x 3
    225lb x 3
    245lb x 2 + 225lb x 3

    Feet Elevated, close grip pushup with EliteFTS micro band
    1 x 16
    2 x 11
    1 x 12

    Superset
    1A Bent over dumbbell Row 75 x 3 x 12 75 x 10
    1B Facepulls with bands 4 x 20

    Defranco Shoulder Shocker 2.0
    2A Iso-Dynamic Lateral Raise 10lbs x 2 x 10
    2B Cuban Press 10lbs x 2 x 10
    2C Curl to L-Raise to Extend 10lbs x 2 x 10
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  16. #2956
    Sleepy moderator scott_donald's Avatar
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    did hou just buy a band by any chance...
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    Originally Posted by scott_donald View Post
    did hou just buy a band by any chance...
    i actually bought a few bands in november. elite fts had a sale they were around $2.50 each.
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    That's how you get ants. BobisMighty's Avatar
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    1/26/16
    Workout:
    2:00pm
    Pause squat
    45lb x 10
    140lb x 5
    175lb x 5
    205lb x 5
    225lb x 5
    265lb x 5
    295lb x 3
    335lb x 1
    315lb x 1 + 295lb x 4
    Was dissappopint. was supposed to hit a heavy double, but my lowerback on my left side tightened up pretty bad.

    Step ups with knee drive
    BW x 12
    70lb x 3 x 8

    Kettlebell Swing
    2 44lb bells x 15
    44lb w/ mini band x 15
    44lb w/micro band x 15
    2 44lb bells x 15

    8:00pm
    Rugby Conditioning workout
    Warmup:
    15 burpees
    15 squats

    3 rounds of max pullups
    1st round: 14
    2nd round: 13
    3rd round: 10

    10 minutes EMOM
    1,3,5,7,9 minute - 15 pushups
    2,4,6,8,10 minute - 15 squat jumps

    Workout:
    6 stations, 5 minutes at each, 1 minute rest in between, workout with a partner. Me and my training partner started at station 6 then moved onto 1.

    6. Sandbag Cleans
    85lb x 1
    I do 1, then my partner does 1, for 5 minutes

    1. High Pulls
    95lbs x 10
    I do 10, my partner does 10, for 5 minutes

    2. Heavy bag and rowing machine
    2.5 minutes on heavy bag, and then switch to rowing machine for 2.5 minutes

    3. Short bar hang clean + jerk
    95lb x 5 back and forth for 5 minutes

    4. Goblet squat
    55lb x 15 back and forth for 5 minutes

    5. medicine ball twists and pass
    20lb, i was seating to the left of my partner, he would twist, set the ball between us, then i would grab twist, put ball back between, etc. for 5 minutes

    Ended with planks. the rules were as follows:
    < 1 minute = 30 planks
    < 1.5 minutes = 25 planks
    < 2 minutes = 20 planks (i went out here)
    <2.5 minutes = 15 planks
    <3 minutes = 10 planks
    <3.5 minutes = 5 planks
    4 minutes = 0 planks
    most people went out at 15 or 10 planks. 2 guys made it to 4 minutes.

    My Microsoft Band said my peak heart rate was 187, average was 136, i burned 1502 calories over 1 hour and 40 minutes.
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    That's how you get ants. BobisMighty's Avatar
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    1/28/16
    Workout:
    Plyo Pushups
    BW x 5 x 5

    Superset
    1A Weighted Pullups 45lb x 4 45lb x 2 x 3 25lb x 4 BW x 4
    1B Lat Pulldowns 121lb x 4 x 20

    Superset
    2A Incline Dumbbell Flyes 45lb x 6 45lb x 2 x 8
    2B Chest Supported Rear Delt Flyes 20lb x 3 x 20

    Max Pushups in 4 minutes
    81 (3 more than last week)
    Was hoping to push out more. I was able to do more with less rest in this, but overall not too much.
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  20. #2960
    World Warrior TypeNirvash's Avatar
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    Solid squat numbers, by the way dude. Looks like even though you didn't hit the double, you supersetted with some solid follow-up weight. Good chit. Sometimes it's better not to risk the grind by lowering the weight but keeping the intensity up with a super set.

    Also, 81 pushups in 4 minutes is solid. How many breaks did you take?
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  21. #2961
    Sleepy moderator scott_donald's Avatar
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    oh oh how is the back now???
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  22. #2962
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    oh oh how is the back now???
    Left side is tight. I've been doing the 90 90 stretch and it's been helping alleviate it.

    and also working on stretching in general. it feels wonky now though but loosens up. i've also been trying to stretch more at my desk and not sitting as much, which i think effects it.
    Originally Posted by TypeNirvash View Post
    Solid squat numbers, by the way dude. Looks like even though you didn't hit the double, you supersetted with some solid follow-up weight. Good chit. Sometimes it's better not to risk the grind by lowering the weight but keeping the intensity up with a super set.

    Also, 81 pushups in 4 minutes is solid. How many breaks did you take?
    thanks! im happy as long as i can hit above 315, but i'm a far cry from my 405 single last summer.

    for the pushups i took a lot of breaks, but that was intentional. first time i tried this, when i hit 68, i busted out 40 on my first set, and petered out. this one i stopped after first set of 20, then broke it up to a few sets of 10 with 20 seconds rest, then down to 5, etc. want to give it a try every week to get it to 100, but we're doing a lot of pushups in my rugby conditioning workout as well.
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  23. #2963
    World Warrior TypeNirvash's Avatar
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    Originally Posted by BobisMighty View Post
    Left side is tight. I've been doing the 90 90 stretch and it's been helping alleviate it.

    and also working on stretching in general. it feels wonky now though but loosens up. i've also been trying to stretch more at my desk and not sitting as much, which i think effects it.
    thanks! im happy as long as i can hit above 315, but i'm a far cry from my 405 single last summer.

    for the pushups i took a lot of breaks, but that was intentional. first time i tried this, when i hit 68, i busted out 40 on my first set, and petered out. this one i stopped after first set of 20, then broke it up to a few sets of 10 with 20 seconds rest, then down to 5, etc. want to give it a try every week to get it to 100, but we're doing a lot of pushups in my rugby conditioning workout as well.
    ^I know those feels.

    Messed up my right knee recently, and now I'm kind of teetering around recovery weight. Whenever I look back to my strongest points, it's kind of saddening.

    But we just gotta' get past it




    As for the push ups, as long as it was a workout, it was a workout. You know what I mean? That many pushups in 4 minutes is sure to burn the chest!
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  24. #2964
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by TypeNirvash View Post
    ^I know those feels.

    Messed up my right knee recently, and now I'm kind of teetering around recovery weight. Whenever I look back to my strongest points, it's kind of saddening.

    But we just gotta' get past it




    As for the push ups, as long as it was a workout, it was a workout. You know what I mean? That many pushups in 4 minutes is sure to burn the chest!
    haha yeah i need to be more disciplined and not push it. at the end of the day as long as i can move around the pitch and keep playing rugby, i'm good. don't need to hurt myself massaging my ego.

    yeah my chest feels pretty burned after that haha. i think it's the plyo pushups that really tires it out before hand, because on a normal day i can pump them out. my normal break down is 40, 20, 20, 15 with like a minute rest between.
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  25. #2965
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    1/29/16
    Workout:
    Box Jumps
    36" x 3 x 2
    40" x 5 x 2

    Sumo Speed Deads
    275lb x 5 x 2
    Tried sumos. Haven't tried them out in years. I like them, but I feel like I can't ever go heavy. It felt slower than normal this way, but I felt like i worked more muscles this way.

    Squat
    225lb x 17
    so 1 more than last week, 2 more than the first attempt. Also played around with my squat form a little bit. for the longest time i've been trying to sit straight down, and do a more olympic style squat, but sitting back felt really good today.

    Kettlebell Swing
    80lb x 8
    1 handed 80lb x 2 x 8
    80lb x 10

    ran out of time to do the farmers walks. will try to hit them this weekend.
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  26. #2966
    Sleepy moderator scott_donald's Avatar
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    hmmm... its a hard one to me to think sit down or back... if aiming for full rom all i think is knees and back stay strong with my ass pushing back and once i feel it in my hips i know i am in the right position...
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    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    hmmm... its a hard one to me to think sit down or back... if aiming for full rom all i think is knees and back stay strong with my ass pushing back and once i feel it in my hips i know i am in the right position...
    Yeah I think I just tend to get in the habit of trying something i think is better than sticking with things that work. why i would start squatting in a different way than what helped me hit 405 is just dumb haha. but you're right,when hit 225 for17 i was focusing on pushing my hips back more and it didn't aggravate my lower back.
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  28. #2968
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    Last week was deload week, so I mainly did mobility work, bodyweight stuff, and bodyweight stuff with bands added.

    2/8/16
    Workout:
    According to Defranco, your first workout after a deload tends to suck, so he recommends this "neural primer" workout when you come back, just to get your body ready.

    Superset, 6 rounds
    1A Medicine Ball slam 8lbs x 3
    1B Plyo Pushups X 4
    1C 32" Box Jumps x 5

    Superset
    2A Band Pullaparts 3 x 20
    2B Core training 3 x 20 (alternated planks, bird dogs, McGil crunches)

    Ended up Hip mobility and shoulder mobility drills.
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  29. #2969
    Sleepy moderator scott_donald's Avatar
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    so is this not another day of deload then???
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  30. #2970
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    so is this not another day of deload then???
    technically yes, but you're supposed to do it the day before your testing, so it's supposed to "prime" you for the testing day. not sure if there's any science behind it.

    2/9/16
    Workout:
    Did a thorough warmup of my chest before benching. A lot of SMR on my chest, and pre-hab movements. Took about 15 minutes.

    Bench
    45lb x 20
    115lb x 6
    135lb x 4
    175lb x 2
    195lb x 2
    225lb x 1
    240lb x 1
    250lb x 1
    265lb x 1
    280lb x fail
    I think I psyched myself out. I got it up off my chest, about halfway up, and then just racked it.
    225lb x 6 > 195lb x 4 > 185lb x 4 > 155lb x 5 > 135lb x 4
    Meh, think I could have hit more considering how easy 225lb went up. I stopped at 6 only because i started losing speed, but i think i could have hit 1 more with good form.

    Have rugby conditioning tonight so stopped here. Hopefully squat testing goes better on friday. Got another free conditioning session from a local gym for wednesday as well so saving squat testing for friday.
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