BobisMighty's Rugby Training Log

[BobisMighty]

11/9/12
Trap bar deadlift and OHP

Warmup:
None I was late. I'm an idiota.

Workout:
Trap bar Deadlift
165x10 365x6x3 365x8 or 9
I lost count around 8. Don't really remember if I did 8 or 9.
I rolled our my lats with a lacrosse ball between sets. This felt better than rolling it out before hand since I was really able get deep into it, since the pain would recede between sets of deadlifts. Will do this during lowerbody days for now on.
Also used trap bar since I lifted with my partner today and he uses trap bar. It worked out considering my sheet was wrong and I was supposed to do 350 todayy.

Superset
1A Overhead Press 140x6x3 140x7
1B Long Jump 5x3
The first 3 sets of OHP were done 30 seconds apart, then I started supersetting with long jumps. Not sure of the distance of the long jumps. Were probably a minimum of 72", my height. Focus was on landing softly more than distance.

Front Squat
135x10 185x10 195x10

Superset
2A Hammer Grip Chin-ups BWx4x8
2B Dips BWx3x10 BWx7
Dips were hard. Shoulders were finally able to do them pain free.

[B1GinNY82307]

Faired pretty well. No damage to our house (either by wind or water) and really the worst thing was that we were out of power for 8 days so it was pretty cold.
Though we got it back and didn't lose it for the Nor'easter.

But again, we fared well compared to most so I am not complaining by any means.

How about you? Hope not too bad..

[BobisMighty]

My house was fine. We didnt get any damage or lose power. But we took in some people who lost power and heat. My girlfriend didnt get power back until the noreaster. My one cousin had a tree fall through his house. My other cousin still doesnt have power.

Faired pretty well. No damage to our house (either by wind or water) and really the worst thing was that we were out of power for 8 days so it was pretty cold.
Though we got it back and didn't lose it for the Nor'easter.

But again, we fared well compared to most so I am not complaining by any means.

How about you? Hope not too bad..

[BobisMighty]

This workout was done this past saturda

11/10/12

Conditioning

Warmup:
Boyweight squats
Soft tissue work with lacrosse ball

Workout:
Squat
135x5x10
I did these because my friend was doing squats today. Did all reps as fast as I could.

Box Jumps
36"x4 32"x9x4
Rested only as long as it took my friend to do his. Took us about 10-15 seconds each to do our reps.

Grappler Punches
45x10x4
Same rest scheme as before. I did 45 because I was showing him this new exercise, I didn't want to do too much weight with him.

Gym closed early, so we couldn't do medicine ball slams or the rope trainer.

[grace_ou]

Well nice to see you survived the storm!

[B1GinNY82307]

Well nice to see you survived the storm!

Nice to see you back!!!

[grace_ou]

Nice to see you back!!!

Thanks!! That's was a wicked storm ya'll had!

[BobisMighty]

Well nice to see you survived the storm!

Yeah we were completely fine actually haha. My GF didn't have power for almost 2 weeks, and my friend and his wife and 2 kids stayed with me for a few days as well. My house was like a refugee camp.

[B1GinNY82307]

Thanks!! That's was a wicked storm ya'll had!

two storms!

Yeah, it was pretty bad...I'm sure worse than what most NY's / NJ's expected.

Yeah we were completely fine actually haha. My GF didn't have power for almost 2 weeks, and my friend and his wife and 2 kids stayed with me for a few days as well. My house was like a refugee camp.

I'm just glad all of them are well...

[BobisMighty]

11/12/12

Warmup:
None. Big mistake as it turns out.

Workout:
Bench Press
205x3 230x1 245x4x3 245x2 135x16
I was supposed to get 245x3 on my last set and failed. So I repped out 135 immediately after.
I think if I had warmed up better I would have hit it.

Incline Dumbbell Press
60x16 60x14

Superset
1A One Armed Seated Cable Row 85x10 85x2x12
1B Facepull 60x15 50x20 50x15

Machine Shrugs
295x15 275x2x20

Alternating Dumbbell Curls
30x3x10

Climbing Rope Trainer
My friend and I alternated 15s of pulling for a total of 5 minutes.

[BobisMighty]

11/13/12

Busted squat session today. Had a back spasm on my second set of 285. Rested a bit, stretched it out, tried to figure out what is injured and what isn't. I can pretty much do box squats own to parallel with no pain. Going to take it easy on the posterior chain for a while. At least until I'm pain free. Tomorrow will be rehab unless by some miracle my lower back is pain free tomorrow.

[scott_donald]

dam... that sucks... foam roll it!!!!

[BobisMighty]

dam... that sucks... foam roll it!!!!

Been doing that. I even have one of the TENS machines that I used on it this morning. Going to rehab it today and see how it feels later on.

[B1GinNY82307]

damn man...i know that feel.

It seems you have been rushing warmups lately, but did you warmup properly this time?

[BobisMighty]

damn man...i know that feel.

It seems you have been rushing warmups lately, but did you warmup properly this time?

I thought I did, but I had noticed my lowerback being pretty tight as of late. I think it's a result of that. It's definitely because of Anterior Pelvic tilt, because I tried box squatting with the box at parallel and i had no pain. got it up to 185 before i had to leave the gym to catch Skyfall which was great.

[da2ricky]

back pain is no joke. I felt a pop in my lower back doing seated rows about two months ago and it hasn't been the same since. I've always been anti-doctor but its to the point now where it aggravates me even when I'm not lifting. My buddy has some of the inversion boots, I might give that a shot before I see a doctor.

Hopefully yours is just tight and you bounce back quick.

[BobisMighty]

back pain is no joke. I felt a pop in my lower back doing seated rows about two months ago and it hasn't been the same since. I've always been anti-doctor but its to the point now where it aggravates me even when I'm not lifting. My buddy has some of the inversion boots, I might give that a shot before I see a doctor.

Hopefully yours is just tight and you bounce back quick.

Yeah inversion boots are good. I also did this video and it helped a lot.



i also used a TENs machine on it, rubbed some icy hot on it. Feels much better now.

[toad1]

Yeah inversion boots are good. I also did this video and it helped a lot.



i also used a TENs machine on it, rubbed some icy hot on it. Feels much better now.

That video is my life, i've been doing 80% of that daily for a long time. One thing that always helps my back when it gets sore is hammering my core.

i would avoid box squats if you've got back pain tbh but thats just me.

[grace_ou]

i would avoid box squats if you've got back pain tbh but thats just me.

I would to.. I always feel like box squat compress my lower back.

[BobisMighty]

That video is my life, i've been doing 80% of that daily for a long time. One thing that always helps my back when it gets sore is hammering my core.

i would avoid box squats if you've got back pain tbh but thats just me.

Yeah good idea. If my lowerback is out of wack, that means my core is taking more of a beating than usual.

I would to.. I always feel like box squat compress my lower back.

you're probably right. i'm done with squats for the week anyway. friday i'm supposed to do trap bar deadlifts. i'll see how those feel.

right now my back feels pretty good. i've been rubbing the blue lotion on it like crazy. hit it with the TENs machine last night before bed. Feels a lot better. just really tight on my left side. i'm supposed to start some mma classes today, so i guess i'll see if i'm up for that.

[audieswu]

Wow sorry to hear about your back pain bro

Also definitely unlikely of you not stretching prior to hitting the weights for the 2+ years I've been following your log

[grace_ou]

Yeah good idea. If my lowerback is out of wack, that means my core is taking more of a beating than usual.

you're probably right. i'm done with squats for the week anyway. friday i'm supposed to do trap bar deadlifts. i'll see how those feel.

right now my back feels pretty good. i've been rubbing the blue lotion on it like crazy. hit it with the TENs machine last night before bed. Feels a lot better. just really tight on my left side. i'm supposed to start some mma classes today, so i guess i'll see if i'm up for that.

Try a contrast shower directed at the left side, sometimes it'll give a little extra help to improving that tightness.

[BobisMighty]

Wow sorry to hear about your back pain bro

Also definitely unlikely of you not stretching prior to hitting the weights for the 2+ years I've been following your log

yeah it's a bad habit i got into recently, only from being late to the gym. I blame hurricane sandy!

Try a contrast shower directed at the left side, sometimes it'll give a little extra help to improving that tightness.

That's a really good idea, i hadn't thought of that. Thanks again Grace!

[B1GinNY82307]

love me some Contrast Showers...

[Moloholo]

Thanks for the video Bob!

Btw its been a long while since i popped by! I'm back to logging now! How have you been?

[grace_ou]

love me some Contrast Showers...

Yeah.. but not during shower sex.

[BobisMighty]

love me some Contrast Showers...

Me too. I haven't done them in a while, I was doing cold only during rugby. now i'll do the contrast showers

Thanks for the video Bob!

Btw its been a long while since i popped by! I'm back to logging now! How have you been?

hey JK! Things are ok so far. How about you? How are your studies going?

Yeah.. but not during shower sex.

Haha I should be so lucky. My gf and I are not at the proper heights for such actions. She's the shortest girl i've ever been with haha.

[grace_ou]

Me too. I haven't done them in a while, I was doing cold only during rugby. now i'll do the contrast showers

hey JK! Things are ok so far. How about you? How are your studies going?

Haha I should be so lucky. My gf and I are not at the proper heights for such actions. She's the shortest girl i've ever been with haha.

LOL I'm 5'2 my old man is over 6 foot .. needs some directional tips??

[BobisMighty]

LOL I'm 5'2 my old man is over 6 foot .. needs some directional tips??

apparently i do lol.

[Moloholo]

Haha, on my last semester before I graduate. Tons of things to cope with everyday, final year project, part time waiter and tests.. i'm just trying my best to make things work!

Still competing in rugby?