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  1. #3211
    That's how you get ants. BobisMighty's Avatar
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    4/11/17
    Workout:
    AirDyne bike
    5 rounds of 30s sprint 30s off

    Leg Press
    630lb x 3 x 4
    Did this because my friend challenged me to do it on a facebook group. Figured why not.

    SkillMill Push Pull sled workouts
    5 rounds 30s sprint 30s off

    Battling ropes
    5 rounds 30s on 30s off

    4/12/17
    Workout:
    Bench Press
    45lb x 5
    135lb x 5
    185lb x 3
    225lb x 3

    French Contrast Method
    1A Bench Press 245lb x 3 x 3
    1B Clapping pushups BW x 3 x 5
    1C Dumbbell Push press 65lb x 3 x 3
    1D Band assisted pushups BW x 3 x 5

    Pullups
    BW x 3 x 10
    Bw x 8

    Superset
    2A Seated Pulley Row 100lb x 3 x 12
    2B Dips BW x 3 x 10

    4/15/17
    Game:
    we played Princeton, which was technically our last game of the fall season due to the schedule being stupid. We won 38-34. It was very close the whole game.

    4/17/17
    Workout:
    Trap Bar deadlift
    45lb x 5
    135lb x 5
    225lb x 3
    315lb x 3

    French Contrast Method
    1A Trap Bar Deadlift 365lb x 3 x 3
    1B Seated jump onto 30" box x 3 x 5
    1C KB swings 32kg x 3 36kg x 3 42kg x 3
    1D speed hops onto 20" box x 3 x 5

    Reverse Lunges with Safety Squat Bar (reps are each leg)
    65lb x 5
    155lb x 3 x 4
    These hurt.

    Leg raises
    Bw x 2 x 15
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  2. #3212
    Sleepy moderator scott_donald's Avatar
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    solid couple of sessions...

    you still liking the contrast work???
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  3. #3213
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    solid couple of sessions...

    you still liking the contrast work???
    Yeah I do! Although it's hard to know how much progress i've made with it, but I'm still sore from Monday's workout. Going to try to figure out how to use it with juggernaut method in the off-season.
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  4. #3214
    Sleepy moderator scott_donald's Avatar
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    whats the juggernaut method???
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  5. #3215
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    whats the juggernaut method???
    it's what i usually do. it lasts 4 months. 1st month is sets of 10, 2nd month is sets of 8, 3rd is sets of 5, 4th is sets of 3. You work on rep prs to determine when to change your training max for the next month.
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  6. #3216
    That's how you get ants. BobisMighty's Avatar
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    I took a lifting break on 4/19 because my rotator cuffs felt extremely tight. I did HIIT workouts on 4/18 and 4/20.

    4/22/17
    Game against NYPD
    First half we ran all over them. It was rolling subs so me and some other forwards got subbed out. NYPD started getting on the scoreboard in the second half but we still won soundly.

    4/23/17
    NJ Select-Side practice
    I went to the NJ Select-Side practice. It was a lot of fun with really good drills. No contact. I plan to go to more if I can.

    4/24/17
    Workout:
    Trap Bar Deadlift
    45lb x 5
    135lb x 5
    225lb x 5
    315lb x 3

    French Contrast Method
    1A Trap Bar Deadlift 385lb x 3 x 3
    1B Seatted Box jump 12" onto 30" x 3 x 5
    1C KB Swing 48kg x 3 x 3
    1D Speed Hops onto 12" box x 3 x 5

    Safety Squat bar squats
    160lb x 4 x 10
    Last edited by BobisMighty; 04-26-2017 at 12:44 PM.
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  7. #3217
    Sleepy moderator scott_donald's Avatar
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    looks good that you are at the New Jersey stuff... easy win it sounds against the police...

    seems not a good year for the blacks they have to win next week to make playoffs...

    what was C???
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  8. #3218
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    looks good that you are at the New Jersey stuff... easy win it sounds against the police...

    seems not a good year for the blacks they have to win next week to make playoffs...

    what was C???
    Yeah the nj select side practice was fun, but i tweaked my groin muscle which has put me off this week.
    At least the blacks have a chance to make playoffs haha. We had a miserable season, only 3 wins and 5 close losses.

    Sorry, C was KB swings.

    4/25/17
    Cardio
    Hand Bike
    tabata intervals 20s on:10s off for 4 minutes

    Battling ropes
    Tabata intervals 20s on:10s off for 4 minutes

    Exercises Bike for 20 minutes
    tweaked my inner thigh/groin so my usual cardio routine kept aggravating it. i tried to do the airdyne bike and the versa climber but it didn't seem like a good idea.

    4/26/17
    Workout
    Dumbbell Bench Press
    20lb x 10
    40lb x 5
    60lb x 5
    80lb x 3

    French Contrast Method
    1A Dumbbell Bench Press 100lb x 3 x 3
    1B Plyo Pushups BW x 3 x 5
    1C Dumbbell Push Press 50lb x 3 x 3
    1D Band Assisted pushups BW x 3 x 5

    Dumbbell Bench
    50lb x 10

    Hammer Grip Pullups
    BW x 12
    BW x 10
    BW x 9

    Chest Supported T-Bar Rows
    70lbs x 3 x 12
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  9. #3219
    That's how you get ants. BobisMighty's Avatar
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    sorry i've been away. been on vacation in Jamaica. Had to miss my last spring game, but Montclair closed out the Spring 5-0. Here's my past workouts

    5/1/17
    Workout:
    Trap Bar Deadlift
    135lb x 5
    225lb x 5
    315lb x 5

    French Contrast Method
    1A Trap Bar Deadlift 405lb x 3 x 3
    1B Seatted box jump 30" x 3 x 5
    1C KB Swing 48kg x 3 x 3
    1D Speed hops on 20" box 3 x 5

    Safety Bar Squats
    160lb x 4 x 10

    5/2/17

    Tabata Air Dyne Bike
    4 minutes, 20 s on 10 s off

    Tabata Battling Ropes
    4 minutes, 20s on 10s off

    Backwards walking on tred sled
    30s on 30s off
    4minutes

    Cycling
    10 minutes moderate pace

    5/3/17

    Dumbbell Bench Press
    20lb x 10
    40lb x 10
    60lb x 10

    Superset
    1A Dumbbell Bench press 80lbs x 10 x 5
    1B Plyo pushups BW x 5 x 3 BW x 5 x 2

    Seatted Rows
    140lb x 5 x12

    Lat Pulldowns
    140lb x 3 x 12

    5/4/17
    Rugby practice

    5/5/17
    Clean and jerk
    135lb x 3
    155lb x 3
    175lb x 3
    195lb x 3

    Power Clean and Jerk
    205lb x 2
    225lb x 2 x 2

    Power Clean
    235lb x 2
    245lb x 2

    Clean Pull
    255lb x 3

    Supsert
    1A Tricep Pulldowns 140lb x 10 120 lb x 15 100lb x 20
    1B Lat Pulldowns 70lb x 10 60lb x 15 50lb x 20
    No rest between sets

    Leg Raises
    BW x 3 x 15

    5/6/17
    5 mile run

    I was in jamaica last week so I used the gym there. It was awesome.

    5/9/17
    10 minute run

    Smith Machine Squats
    Back squat 135lb x 10
    Front squat + back squat superset
    FS 185 x 5 + BS185lb x 5
    FS 225lb x 5 + BS 225lb x 5
    FS 245lb x 5 + BS 245lb x 5
    FS 265lb x 5 + BS 265lb x 5
    Low bar wide stance Back Squat 225lb x 10
    They only had smith machine, no power rack

    Dumbbell Romanian Deadlift
    Weight in each hand
    70lbs x 3 x 12

    5/10/17
    Overhead Press
    35kg x 10
    40kg x 10
    45kg x 10
    50kg x 8

    Pullups
    BW x 3 x 10

    Sled Pushes
    100lbs x 5 sprints 10 yd

    Superset
    1A Band Resisted Jumps x 5 x 5
    1B Sled Pushes 100lbs x 5 x 5
    Surprised the hotel gym had this.

    5/11/17
    Treadmill run 20 minutes

    Paloff Press
    20lb x 10
    30lb x 10
    35lb x 10

    Wood Choppers
    45lb x 3 x 10
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  10. #3220
    Sleepy moderator scott_donald's Avatar
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    never understood why folk do safety bar squats...

    you are still pulling very well with strong jerk after- jealous....

    How was the trip???
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  11. #3221
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    never understood why folk do safety bar squats...

    you are still pulling very well with strong jerk after- jealous....

    How was the trip???
    Safety bar squat is just easier on your shoulders, if you have limited shoulder mobility. Easier to maintain torso rigidity with the handles in front of you. (Laziness really)

    Yeah the pulls are good, need to work on jerks more.

    Jamiaca was amazing! the ocean felt like bath water. It was for a destination wedding, which was beautiful and a lot of fun. Managed to not put on holiday weight by limiting myself to "liquid carbs."
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  12. #3222
    That's how you get ants. BobisMighty's Avatar
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    5/15/17
    Workout:
    Warmup

    Squat
    45lb x 5
    135lb x 5

    Superset
    1A Squats 225lb x 9 x 5 225lb x 12
    1B Box jumps 3-" x 10 x 2

    Ran out of time at the gym

    5/16/17
    Workout:
    Tempo runs
    100m run
    5 pushups
    100m run
    5 bird dogs
    did that about 5 times

    Bench Press
    45lb x 5
    135lb x 5
    155lb x 5
    175lb x 5
    185lb x 3 x 10
    Felt like i lost some endurance on chest. Last set was hard, even though the weight felt light.

    Superset
    1A Hammer Grip Pullups BW x 4 x 10
    1B Dumbbell Overhead Press 25lb x 12 30lb x 3 x 12

    Superset
    2A Zottman Curls 20lb x 3 x 10
    2B Leg Raises BW x 3 x 10
    Did zottman curles to help my elbow more than bicep work.

    5/17/17
    Workout
    Taught my younger cousin how to deadlift

    Deadlifts
    255lb x 4 x 10
    255lb x 12

    Split Squats
    15lb x 10
    30lb x 2 x 10
    Showed my cousin some unilateral stuff. he has a bad knee, so experimented. the room we were in did not have dumbells bigger than 15lbs.

    back extensions
    25lb x 3 x 10
    We took too long doing all this so we left.

    Back E
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  13. #3223
    That's how you get ants. BobisMighty's Avatar
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    So I would up sick. Had a fever on the 19th, and didn't start feeling better until yesterday. So i'm restarting my program.

    5/24/17
    Workout:
    Jog 6 minutes for warmup

    Squat
    45lb x 10
    135lb x 5
    185lb x 5
    225lb x 5 x 10
    First couple sets were fine, but last 2 sets felt brutal. lots some endurance while sick.

    Reverse Goblet Lunges
    32kg x 3 x 12
    Hold a kettlebell like I would a goblet squat. Keeps me more upright.

    KB Swings
    32kg x 3 x 12
    Ended it there.
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  14. #3224
    Sleepy moderator scott_donald's Avatar
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    solid upper session... bent ones are always the easiest not he body coming back from a break...

    glad ou are feeling better...
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  15. #3225
    That's how you get ants. BobisMighty's Avatar
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    5/25/17
    Workout:
    Bench Press
    45lb x 5
    135lb x 5

    Superset
    1A Bench Press 165lb x 5 x 10
    1B TRX rows BW x 5 x 10

    Superset
    2A Inclince Bench 60lb x 5 x 8
    2B Hammer Grip Chinups BW x 5 x 8

    Cable Flyes
    40lb x 5 x 10

    Superset
    3A Rope Curls 40lb x 10 35lb x 12 30lb x 15 25lb x 20
    3B Rope Pulldowns 40lb x 10 35lb x 12 30lb x 15 25lb x 20

    Did a couple of vanity lifts as was going to be in costume for my rugby team;s bike trip over the weekend haha.

    5/26/17
    Workout:
    Power Clean and Jerk
    135lb x 2 + 2
    155lb x 2 + 2
    175lb x 2 + 2
    205lb x 1+ 1

    Power Clean
    225lb x 1
    235lb x 1
    245lb x 1
    205lb x 2 x 2

    Jerk
    155lb x 2 x 2

    5/27/17
    Did my rugy teams annual bike ride to the sea. 65 miles, hit close to 20 bars on the way down. It takes us about 15 hours or so to do. I was very sore.

    5/30/17
    Workout:
    Deadlifts
    135lb x 5
    185lb x 5
    225lb x 5
    275lb x 4 x 10
    275lb x 12

    Snatch Pulls
    135lb x 3 x 3
    145lb x 1
    155lb x 1
    165lb x 1
    175lb x 1
    185lb x 1
    195lb x 1
    205lb x 1
    215lb x 1
    225lb x 1
    165lb x 2 x 2

    5/31/17
    Ran 3.5 miles
    Did the JP Morgan Corporate Challenge run in central park. 33:13 which is pretty awful. Probably shouldn't have deadlifted the day before

    6/1/17
    Workout
    Dumbbell Overhead Press
    20lb x 10
    30lb x 5
    45lb x 5 x 10

    Push Jerk
    135lb x 3 x 3
    145lb x 1
    155lb x 1
    165lb x 1
    175lb x 1
    185lb x 1
    195lb x fail
    165lb x 2 x 2

    Pullups
    BW x 3 x 10
    Chinups
    BW x 8
    BW x 6
    MISC STRENGTH CREW

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    http://forum.bodybuilding.com/showthread.php?t=125605233

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  16. #3226
    That's how you get ants. BobisMighty's Avatar
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    6/2/17
    Workout:
    Squat
    45lb x 5
    135lb x 5
    185lb x 5
    205lb x 5
    225lb x 5
    245lb x 3 x 10
    275lb x 1
    295lb x 1

    last 2 sets of 10 sucked, but the heavier sets afterward felt fine. Got to strengthen my core I think.

    Power Clean
    135lb x 3
    185lb x 3
    195lb x 1
    205lb x 1
    215lb x 1
    225lb x 1

    Clean Pull
    235lb x 2 x 1

    Sumo Deadlift
    235lb x 3 x 8
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  17. #3227
    Sleepy moderator scott_donald's Avatar
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    looking good sir...

    is it not just the volume vs core strength... get your body used to the volume and sure you will be fine...
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  18. #3228
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    looking good sir...

    is it not just the volume vs core strength... get your body used to the volume and sure you will be fine...
    Yeah. It's probably a little of both.

    So had a busy week. Played rugby on 6/10 and 6/11. 6/10 was the NJ Select Side team. We played against NY Upstate and NY Downstate. Lost both. NY Downstate we won the first half and then they dropped the hammer in the 2nd half. NY Upstate we went try for try the whole game.

    6/11 was the Shillelagh Cup we play every year. We finally won it back after 3 years, beating the other team 77-0.

    6/12/17
    Workout:
    Squat
    45lb x 5
    135lb x 5
    185lb x 5
    225lb x 3
    255lb x 1
    275lb x 10
    295lb x 1
    315lb x 1

    Box Jumps
    30" x 5 x 3

    Single Leg Dumbbell RDL
    80lb x 4 x 5 (each leg)

    6/13/17
    Workout:
    Bench
    45lb x 5
    135lb x 5
    165lb x 3
    190lb x 1
    205lb x 11
    225lb x 2
    235lb x 1

    Superset
    1A Pullups BW x 3 x 5
    1B Hammer Grip Chinups BW x 6 BW x 2 x 4
    1C Inverted Rows BW 3 x 8

    Dumbbell Overhead Press
    40lb x 3 x 10

    Cardio
    Tread Sled
    High Push x 10 seconds
    20 second fast walk
    Prowler Push x 10 seconds
    20 seconds fast walk
    Backwards sled drag x 10 seconds
    x 3
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  19. #3229
    Sleepy moderator scott_donald's Avatar
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    well loving the squat work...

    well on on the Sunday rugby... didn't sound a good Saturday though!!!
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  20. #3230
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    well loving the squat work...

    well on on the Sunday rugby... didn't sound a good Saturday though!!!
    Yeah, but at least Saturday was better quality rugby played by both sides. Sunday was just try city for the backs.
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  21. #3231
    That's how you get ants. BobisMighty's Avatar
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    6/14/17
    Workout:
    30 minute run. I've been following this aussie rules running workout, which just slowly ramps up your pace and intersperses sprints in your run.

    6/15/17
    Deadlift
    135lb x 5
    225lb x 5
    275lb x 3
    295lb x 1
    315lb x 12
    365lb x 1
    405lb x 1

    2 low hurdle hops into broad jump
    10 sets

    Goblet reverse lunges
    88lbs x 12
    88lbs x 2 x 10

    Plank with arm reaches
    BW x 3 x 10

    Leg raises
    BW x 3 x 12

    6/16/17
    Workout:
    Overhead Press
    45lb x 5
    75lb x 5
    95lb x 3
    105lb x 1
    110lb x 15
    135lb x 1
    145lb x 1
    155lb x 1

    Push Press
    165lb x 1
    175lb x 1
    185lb x 1
    195lb x 1
    205lb x 1
    215lb x 1
    225lb x fail
    185lb x 2 x 2

    Overhead press
    135lb x 2 x 2

    Pullups
    BW + 20lbs x 5 + 5 BW chinups x 3
    BW x 5 + 5 Bw chinups

    Superset
    1A Diamond Pushups BW x 15 BW x 2 x 12
    1B Facepulls 40lbs x 3 x 15

    Woodchoppers
    27.5 x 10 each side
    30 x 10 each side
    32.5 x 10 each side

    Run
    25 minutes

    6/17/17
    Decided last minute to run a local 5k. Did it in about 27 flat, which is at least a lot better than my disastrous 32 minute time a few weeks ago. Used workout app to do a running workout during it, which interspersed light jog, sprint, medium jog.
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  22. #3232
    Sleepy moderator scott_donald's Avatar
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    I find it interesting... MP I would easy beat you.... PP you would easy beat me right now... Jerk you have me beat also...

    I am just struggling to get anything through the floor right now...
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  23. #3233
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    I find it interesting... MP I would easy beat you.... PP you would easy beat me right now... Jerk you have me beat also...

    I am just struggling to get anything through the floor right now...
    Haha that is kind of odd. I lack overall shoulder strength, but I probably just have the PP and Jerk form down better.

    6/20/17
    It's my easy week, so I signed up for a trial boxing class at the boxing gym around the block from my job. It was about an hour and it was brutal. Started off with running stairs, running around the block, burpies, jumping jacks, etc to warmup. Then did shuffling and duck, slip, and weave drills. then worked combos. worked in a group rotating around the coach hitting pads, shadowing boxing when we weren't hitting the pads, then did heavy bag work. My arms and abs feel shot.
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  24. #3234
    That's how you get ants. BobisMighty's Avatar
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    6/21/17
    Workout:

    Klokov Clean Complex
    Clean Deadlift + Clean + Pause Front Squat + Push Press + Pause Split Jerk
    135lb x 1
    155lb x 1
    165lb x 1
    175lb x 1
    185lb x 1
    195lb x 1
    205lb x 1
    215lb x 1 ( I failed the split jerk at the end)
    185lb x 2 x 1

    Superset
    1A Pullups BW x 3 x 5
    1B Chinups BW x 3 x 5
    1C TRX Strap Rows BW x 3 x 10

    It's my light week so i thought i'd do a clean complex. I really really liked it. I want to add this to my regular training. Going to try a snatch complex on friday.

    6/22/17
    Workout:
    Did the aussie rules running program again. walk/jog for 5 minutes, run for 5, walk/jog for 3, run for 5, walk/jog for 3, run for 5, walk/jog for 4.

    Walk/jog had to stay between 3.4mph and 6.4mph. The run had to be between 6.5mph and 8mph. Kept the walk/jog to around 5mph, kept the running to about 7mph. Considering I walked half the time, i managed to do 3 miles in 30 minutes which isn't too bad.
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  25. #3235
    Sleepy moderator scott_donald's Avatar
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    loving that complex... I would have thought you would have gotten the jerk easily if you got the push press but all the previous volume must have gotten you!!!
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  26. #3236
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    loving that complex... I would have thought you would have gotten the jerk easily if you got the push press but all the previous volume must have gotten you!!!
    Yeah, I also probably paused a bit too long on the front squats and pause jerks. Still, it was fun to do.

    6/23/17
    Workout:
    Snatch Complex 1
    High Hang Snatch Pull + Muscle Snatch + Klokov Press + Overhead Squat down + Sot's Press + Overhead Squat up
    55lb x 1
    65lb x 1
    75lb x 1
    85lb x 1
    95lb x 1
    105lb x 1 (failed the sots press)

    Snatch complex 2
    Snatch deadlift + Pause at knees snatch
    115lb x 1
    125lb x 1
    135lb x 1
    145lb x 1
    155lb x 1
    165lb x failed (pulled it high but couldn't get under)

    Superset Pullups
    A1) Pullus BW x 3 x 5
    A2) Chinups BW x 3 x 5

    6/24/17
    Running workout
    In total I ran about 6 miles. I jogged to a track and did the aussie rules running program which was a 5 minute slow jog, then alternating fast runs and jogs every minute, then a 5 minute cooldown. then i just jogged around the track until my fiancee' finished her workout.

    6/26/17
    Workout:
    Squats
    45lb x 5
    135lb x 5
    235lb x 4 x 8
    235lb x 12

    1 legged RDL
    60lbs x 4 x 6 (each leg)

    Klokov Complex
    Clean Deadlift + Clean + Pause Front Squat + Push Press + Pause Jerk
    135lb x 1
    155lb x 1
    165lb x 1
    175lb x 1
    big difference doing this after a workout instead of as a workout.
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  27. #3237
    Sleepy moderator scott_donald's Avatar
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    seeing those complexes makes me want to do some tomorrow...

    couple of good session - short and sweet...
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  28. #3238
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    seeing those complexes makes me want to do some tomorrow...

    couple of good session - short and sweet...
    Yeah these complexes feel awesome. I'd rather do these than run tbh. Build strength while jacking my heart rate up.

    6/28/17
    Aussie rules running workout
    5 minutes fast walk/slow jog
    Alternating 1 minute fast run 1 minute run x 7
    5 minutes slow jog

    This was pretty rough, but managed 2 miles at this pace through the fast run/run portion so hopefully means getting my mile time down, as it was about 2 miles in 14 minutes.
    Fast run was running at a speed over 8.5mph, run was between 6.5 - 8.4 mph. Fast walk slow jog was 3.4mph - 6.4mph.
    Last edited by BobisMighty; 06-30-2017 at 08:33 AM.
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  29. #3239
    Beastmode Engaged. beertank23's Avatar
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    Where'd you get the AFL running workout?
    310 Pounds down to 218 Pounds.
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  30. #3240
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by beertank23 View Post
    Where'd you get the AFL running workout?
    Adidas has an app called Adidas Train and Run and you can select cardio and strength routines for different sports. I picked AFL for running i figured it would be better than american football. They used to have a whole rugby program but they took it off. They're scrapping their whole micoach line so i'm hoping that doesn't mean they pull the app.
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