BobisMighty's Rugby Training Log

[BobisMighty]

Hope you recover soon bro. Great work yesterday nonetheless.

Thanks man. It's hard rehabbing your shoulders when they're getting pounded every weekend haha.

[audieswu]

Thanks man. It's hard rehabbing your shoulders when they're getting pounded every weekend haha.

I know what you mean man, mind telling you to keep pushing but the body telling you no go.

[BobisMighty]

I took some time off. Last week was our bye week, so I decided to rest and relax. I found out this past sunday that I've lost about 7.5 pounds since the beginning of the season. To me that can't be a good thing. That's a lot of weight to lose in a month without losing some strength. I'm going to have to be more consistent with my diet and eating. Going to try to eat a bigger breakfast and lunch now.

Squat and Bench day

Dynamic Stretch
Shoulder Prehab

Low Bar Barbell Squat
45x10 160x5 195x5 210x5 240x5 275x5

Barbell Bench
45x10 135x5 145x5 155x5 180 205x3restpausex1
Didn't have any trouble until the last one. My left shoulder was giving out. I'm going to try really bring my shoulders back up. That means low-medium weight, high reps. Probably stick with machines for a while.

Good mornings
135x3x10

T-Bar Row
90x10 115x2x10

Shoulder Press Machine
70x15 80x2x15

Lateral Raise
70x2x15

I might be doing too much with my shoulder prehab circuit. I might only do it once and lower the reps to 10 instead of 15 each. It might be tiring out the stabilizer and my rotator cuffs before the bigger lifts like benching which tends to tax my shoulders. I also want to start doing turkish getups to work my core and for isometric work with my shoulders.

[audieswu]

I took some time off. Last week was our bye week, so I decided to rest and relax. I found out this past sunday that I've lost about 7.5 pounds since the beginning of the season. To me that can't be a good thing. That's a lot of weight to lose in a month without losing some strength. I'm going to have to be more consistent with my diet and eating. Going to try to eat a bigger breakfast and lunch now.

Squat and Bench day

Dynamic Stretch
Shoulder Prehab

Low Bar Barbell Squat
45x10 160x5 195x5 210x5 240x5 275x5

Barbell Bench
45x10 135x5 145x5 155x5 180 205x3restpausex1
Didn't have any trouble until the last one. My left shoulder was giving out. I'm going to try really bring my shoulders back up. That means low-medium weight, high reps. Probably stick with machines for a while.

Good mornings
135x3x10

T-Bar Row
90x10 115x2x10

Shoulder Press Machine
70x15 80x2x15

Lateral Raise
70x2x15

I might be doing too much with my shoulder prehab circuit. I might only do it once and lower the reps to 10 instead of 15 each. It might be tiring out the stabilizer and my rotator cuffs before the bigger lifts like benching which tends to tax my shoulders. I also want to start doing turkish getups to work my core and for isometric work with my shoulders.

Man, playing rugby and training like this you'll almost want to get on a clean bulker's diet IMO. I know if I'm still playing I would double up my carb intake and keep my protein at 250g per day. You are practically moving constantly. Also great job on the lifts bro. Still strong lifts IMO.

[BobisMighty]

Man, playing rugby and training like this you'll almost want to get on a clean bulker's diet IMO. I know if I'm still playing I would double up my carb intake and keep my protein at 250g per day. You are practically moving constantly. Also great job on the lifts bro. Still strong lifts IMO.

Thanks man. Yeah I try to stay on a diet like that, but apparently I'm not doing so well with it. I'm always rushing in the morning so breakfast is usually oatmeal and a protein shake. I think I need to have a better breakfast and make sure to have casein or cottage cheese at night. especially on nights i have practice and games.

[BobisMighty]

Deadlift and Dumbbell Presses

I forgot my chalk today. Pissed.

Dynamic Stretching

Deadlift
45x10 205x5 250x5 270x5 315x5 350x3restpausex1
forgot chalk. hands were too sweaty to continue, plus left hand was throbbing. also forgot wraps.

Seated Dumbbell Overhead press
30x15 40x10 50x8 50x2x5
I did this instead of military press because someone wanted to use the squat rack, so I thought it's be nice. Plus I need more direct total shoulder development. For the rest of the season I'll probably stick to this movement.

Front leg elevated reverse lunge holding dumbbells (weight is each hand)
30x3x10
Did these because it helps ROM, helps the pelvic tilt for squats, also reverse lunges are a great exercise that help in deceleration from sprints.

Pullups
4x5 bandassistedx5

Average long band facepulls
3x20

Incline Machine chest press
70x10 80x9 75x8restpause70x7
supersetted with
band pullaparts
3x10

[audieswu]

Another strong outing Bob! I'm liking the intensity of your weight sessions lately. I know what you mean about having breakfast and all. I try to get up really early to cook my egg omelettes in the morning instead of just drinking a protein shake. My work schedule requires me to be in at work by 7.

[BobisMighty]

Another strong outing Bob! I'm liking the intensity of your weight sessions lately. I know what you mean about having breakfast and all. I try to get up really early to cook my egg omelettes in the morning instead of just drinking a protein shake. My work schedule requires me to be in at work by 7.

thanks man! i'm always trying to go at 110%. Yeah lately i've been trying to have a protein shake, a little something right before i leave work, and then maybe a bowl of oatmeal once i get to work. it's tough balancing training, work, and family. but perseverance rules the day!

[audieswu]

thanks man! i'm always trying to go at 110%. Yeah lately i've been trying to have a protein shake, a little something right before i leave work, and then maybe a bowl of oatmeal once i get to work. it's tough balancing training, work, and family. but perseverance rules the day!

There you go, just like my journals title

[BobisMighty]

10/18/10
Didn't really eat that well throughout the day, but still managed to hit everything

Dynamic Stretching
Shoulder Prehab

Overhead Squat
45x10
Decided to do overhead squat for warmup to work on flexibility. Plus it helps reinforce hip drive.

Barbell Squat
160x5 195x5 210x5 225x3 260x3 290x3
Felt sort of a strain on my left quad where it meets the hip. Stretched it out, it feels find now, but it's something I'll have to pay attention to from now on.

Barbell Bench
I decided to do something different for bench. My bench strength seems to vary from day to day, so I'm going to work my way up to a 3RM max.
45x10 135x5 135x10 165x8 185x5 x185x3x3

Band Assisted GHR
3x12

Chest Supported Barbell Row
135x10

Rolling triceps extension (or jailhouse pullover and press)(weight is each hand)
http://www.youtube.com/watch?v=rD5Mz2262fU
35x2x10 30x10
Left tricep is weaker than right. Might be why bench is off. Going to stick with unilateral upper body movements for the rest of season.

Machine Shoulder Press
60x12 80x2x12

Cable Face pulls(weight is each hand)
35x3x12

Dumbell Lateral Raises
20x3x10

[audieswu]

Doing work here Bob, great job man. Do you like training fasted? I do that sometimes, mostly on the weekends too.

[BobisMighty]

Doing work here Bob, great job man. Do you like training fasted? I do that sometimes, mostly on the weekends too.

Sometimes I do. I don't like squatting heavy fasted though, but I think that's more mental. I've read some studies that show you actually have better endurance when you train fasted. I usually have a protein shake and a piece of fruit about an hour and a half before lifting though.

[audieswu]

Sometimes I do. I don't like squatting heavy fasted though, but I think that's more mental. I've read some studies that show you actually have better endurance when you train fasted. I usually have a protein shake and a piece of fruit about an hour and a half before lifting though.

I've train fasted numerous times bro and it didn't affect me strength wise. But the feeling hungry sure made me lift harder since I get ill when I'm hungry

Just have to get used to the routine, as a matter of fact, start doing it first on days you are doing accessory work then slowly incorporate to big muscle group day like a leg or back day.

[BobisMighty]

I've train fasted numerous times bro and it didn't affect me strength wise. But the feeling hungry sure made me lift harder since I get ill when I'm hungry

Just have to get used to the routine, as a matter of fact, start doing it first on days you are doing accessory work then slowly incorporate to big muscle group day like a leg or back day.

That's a good idea. I'll save it for off-season work. 2 days a week are strength focused, the other 2 are accessory based and dynamic work. That should be perfect for then.

[hamworld05]

That's a good idea. I'll save it for off-season work. 2 days a week are strength focused, the other 2 are accessory based and dynamic work. That should be perfect for then.

Why do you want to be so strong?

[BobisMighty]

Why do you want to be so strong?

why wouldn't i want to be stronger?

[hamworld05]

why wouldn't i want to be stronger?

You're not as fast as you could be and as agile. You're not able to jump as high as you could. You're not as balanced as you could be. You're not as well-conditioned as you could be. Your reflexes aren't as good as they could be...

But that's concentric strength I'm talking about. Eccentric strength is much more important at this point of your life. You train properly, bam and you end up being an amazing athlete.

[audieswu]

You're not as fast as you could be and as agile. You're not able to jump as high as you could. You're not as balanced as you could be. You're not as well-conditioned as you could be. Your reflexes aren't as good as they could be...

But that's concentric strength I'm talking about. Eccentric strength is much more important at this point of your life. You train properly, bam and you end up being an amazing athlete.

Wow, EPIC broscientist post right here. Thnx for LULZ bro.

kthnxbai!

[BobisMighty]

Wow, EPIC broscientist post right here. Thnx for LULZ bro.

kthnxbai!

Guess the trolls like to roam outside the misc these days.

[audieswu]

Guess the trolls like to roam outside the misc these days.

I would say so buddy Keep training hard man.

[BobisMighty]

I would say so buddy Keep training hard man.

thanks man, you too!

[BobisMighty]

Went to local gym that sucked because I didn't have time to go to my regular gym. had to improvise

Dynamic Stretching

Dumbbell forward lunge with front leg elevated(weight is in each hand)
40x3x10

Dumbbell Overhead Press
30x12 40x12 50x8 50x3x5

Swiss Ball Hip Thrust to Leg Curl
3x12

Chinups
2x10, 5restpause3restpause2

Dumbbell Chest Press
50x2x12 50x10

Facepulls
80x2x15 100x15

Dumbbell Lateral Raises
15x3x12

Dumbbell Curls
25x3x10

[BobisMighty]

Last week I was feeling under the weather, so I did very basic low weight high repetition work. It was just as boring as it sounded so I didn't log it. I'm still fighting a cold but I feel much better than I did before.

[audieswu]

Last week I was feeling under the weather, so I did very basic low weight high repetition work. It was just as boring as it sounded so I didn't log it. I'm still fighting a cold but I feel much better than I did before.

Feel better Bob! Take as much time off as you need then get back on the grind.

[BobisMighty]

Squat and Bench

Dynamic Stretching

Barbell Squat
45x10 135x5 185x5 225x5 275x3 315x1

Barbell Bench
45x10 135x5 155x5 175x5 185x5 195x4 200x3

GHR
3x10

Seated Cable Row
140x10 150x10 160x10

Rolling Tricep Extensions
35x10 40x10 40x8

Dumbbell Side Raises
22.5x4x8

Parallel Pulley Facepulls
30x3x12

Wide Parallel Grip Pull ups
3x5

Decline Bench Russian Twists
25x3x10

[BobisMighty]

Feel better Bob! Take as much time off as you need then get back on the grind.

thanks man. This saturday is our last game, so I'm trying to stay as healthy as possible. I always get sick around this time of year because of the weather change. It sucks man, we've lost every game so far. We're always up in the first half and lose it by a few points in the second half. Our pack has been great but our back line is suffering. Dropped balls, being too flat on the line. Ugh. But at least I know it's not the packs fault. Our scrums have been driving and wheeling packs that out weight us by at least 100lbs.

[audieswu]

thanks man. This saturday is our last game, so I'm trying to stay as healthy as possible. I always get sick around this time of year because of the weather change. It sucks man, we've lost every game so far. We're always up in the first half and lose it by a few points in the second half. Our pack has been great but our back line is suffering. Dropped balls, being too flat on the line. Ugh. But at least I know it's not the packs fault. Our scrums have been driving and wheeling packs that out weight us by at least 100lbs.

Sounds like your back line need to get their acts right then. Can't win on just having a strong pack along. Having decent on both will give you a well rounded force to wrecken with team. Sux ya'll haven't won any. Sounds like coaches ain't doing it right either.

I agree, this time of the year sux, I used to get sick with the unpredictability of the weather too.

[BobisMighty]

Sounds like your back line need to get their acts right then. Can't win on just having a strong pack along. Having decent on both will give you a well rounded force to wrecken with team. Sux ya'll haven't won any. Sounds like coaches ain't doing it right either.

I agree, this time of the year sux, I used to get sick with the unpredictability of the weather too.

Well this is the first year we even really had a coach. The coach definitely whipped our pack into shape. Our forward fitness has never been better. Everything comes together on the practice field, but it all tends to fall apart on the field once the ball hits the backline. But at least I know me and the forwards are doing our part.

[audieswu]

Well this is the first year we even really had a coach. The coach definitely whipped our pack into shape. Our forward fitness has never been better. Everything comes together on the practice field, but it all tends to fall apart on the field once the ball hits the backline. But at least I know me and the forwards are doing our part.

Why not moving some fast forwards and add 1 or 2 in the backline? Of course they better have the endurance to play fast.

[BobisMighty]

Why not moving some fast forwards and add 1 or 2 in the backline? Of course they better have the endurance to play fast.

We have way too many backs and not enough forwards really. They had to move me from flanker to second row only because I'm the only one on my team with the endurance to second row AND run for every play. if they switched out any of our forwards, our pack play would be way off. we also took a lot of injuries so have only been able to play with about 18 guys per game.