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  1. #1
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    Rugby League Strength Training

    After just returning back from surgery in time for pre season. I intend to build back my strength through use of impeccable form and extra mobility and recovery methods.

    Starting with a strength phase with a good amount of volume to build back size.

    Todays workout:

    Flat Bench Press 5 x 4 80kg
    Military Press 3 x 5 42.5kg s/s clap press ups 3 x 3
    Trx Press ups 3 x 12
    Dips 2 x 6
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    Yesterday first leg session since February and first time doing weighted full body compounds since my surgery:

    Squats: 5 x 4 80kg
    Deadlifts 4 x 6 80kg s/s seated jumps 4 x 5
    Ski Squat Holds 2 x 30 seconds s/s split squats 2 x 5 24kg kbs

    Today:
    Single Arm DB Snatch 3 x 3 25kg db
    Chins ups 4 x 5
    Bent over row 3 x 5 60kg, 70kg, 60kg, s/s med ball slams 3 x 5
    DB Shrugs 25's s/s prone trap raises 5kg dbs

    Rowing machine 5 x 30second sprints 30 rest *Target 150m per interval. More of a flush out for my legs from yesterday so their not sore for club training tomorrow.
    Plank 60 seconds
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    Today:
    Warmed up with 4 glute activations and core work
    bench press 5x4 85kg
    Military press 47.5 3x5 s/s clap press ups 3x3
    Trx press ups 3x10
    Weighted dips +7.5 2x5
    Db curls 3x8 15kgs
    Front, side planks and med ball twists
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    Last friday:
    Hang power cleans 4 x 2 60kg
    Romanian deadlifts 4 x 4 80kg
    Hip thrusts s/s kb swings 4 sets
    planks 2 minutes total


    Today: Bench Press 5 x 4 90kg
    DB shoulder press 22.5's 3 x 5 s/s clap press ups
    Weighted Press ups +20kg 3 sets x 10
    Pec dec 2 x10

    Stationary Bike: 3 x 1 minute >100rpm 1 minute slow. then 10 minutes just steady cycle. Had a hard weekend on the ale so fitness was grim haha
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    Squats 5 x 4 90kg
    Deadlifts 4 x 6 90kg
    Reverse lunges 40kg 2 x 5 s/s ski squat holds 30 seconds
    300m sprint on rower, was gonna do 10 but it was roasting in gym and i couldn't be bothered...

    Start pilates tomorrow, hoping it will fix my bad back.
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    Shoulder stability via T's Y's and I's on trx.
    Pull ups 4 sets
    T bar row 80kg 3 x 8
    DB Shoulder press 25's s/s db row 35kg 3 sets
    DB Shrugs (25kg) s/s Prone trap raises (7.5's) s/s side laterals (7.5's)
    2 sets of lat pull downs
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    Did a conditioning workout:

    20 minute on punch bag to warm up

    Then a circuit of tabatas:
    Burpees tabata
    V sit ups tabata
    Prisoner squat jumps
    Barbell Clean and press
    Tuck jumps
    Birddogs
    Hip raises
    On the spot sprints.
    Total of 32 minutes of tabata

    Needless to say I was absolutely smashed from that. Putting big shift in for pre season fitness!
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    9 hours of shovelling and wheelbarrowing for strength work haha

    Heavy Pre season conditioning session on the field, lots of sprinting and bodyweight tabatas. Getting the mileage in the legs.
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    Played a match Saturday, rested Sunday, today did:
    Decline Bench 60kg 3x12 s/s press ups x15
    Seated row 3x12 s/s chin ups x amrap
    Leg press 3x12 s/s lunges 40kg x8
    Db shoulder press 25's 3x12 s/s upright rows 25kg x8

    Team training tomorrow might go do light power session and arms in gym during day.
    Game on Wednesday evening
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    training last night, 4 week testing. Had improved in strength and fitness.

    Todays workout Back and Shoulders:

    Pull ups 5 x 5
    DB shoulder press 3 x 10 27.5's
    Seated rows 80kg 3 x 10 s/s Cable Side Laterals 3 x 10
    Lat Pulldowns 3 x10 s/s 3 x 8 'perfect push ups' Press ups
    Pec Dec Rear Delt Flyes 3 x 15 s/s DB shrugs 3x10 30kg's
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    Yesterdays Workout: Pull ups 4 x 5
    DB Bench press 32.5's 4 x 6 really slow tempo
    Front and side raises superset 7.5s 2 x 8
    DB Rows 37.5s s/s Upright rows 30kg 2 x 8
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  12. #12
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    Todays workout:

    Glute activations and Shoulder Stability
    Clean and Push Press 3 x 2 60kg
    Squats 4 x 5 100kg
    Lat pulldowns 3 x 10
    Incline Flyes 3 x 10
    Skullcrushers 3 x 12 30kg s/s
    Zottman Curls 3 x 12 15kg dbs
    Abs
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  13. #13
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    yesterday after 5 days at leeds fest....

    Pull ups 4 x 6
    Bench Press 80 4 x 6
    Lateral and Front shoulder raises s/s 2 x 8 7.5kg's
    Db Row 37.5's s/s 30kg upright rows 2 x 8
    V Ups s/s med ball twists s/s curl and presses 15's 2 x 10, 10, 8
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  14. #14
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    strength day:

    squat 3 x 5 102.5
    Cleans 60 3 x 5
    Bench press 85 3 x 5
    Row 70 3 x 5
    Curls 30 3 x 8
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    Conditioning boxing class tonight.

    20 minute bag work
    Tabata circuit: 4 mins each excervise
    Pull-ups
    Burpees
    Romanian deadlifts
    Ab roll outs
    Deep squat tuck jumps
    Med ball v sit ups


    Then sprinting on spot super setted with burpees and squat jumps for few minutes til exhaustion


    50 press ups to check out
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    Quick full body session before training tonight, friendly on saturday.

    Squats s/s box jumps 3 x 5 100kg

    Bench press 85kg s/s chin ups s/s side raises 3 x 6-8

    Seated barbell bench press s/s db curls s/s machine dips 2 sets of 10-15

    good full body workout to keep me ticking over
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  17. #17
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    Really sore from game Saturday so got legs out of the way early this week. Focusing on good technique and deeper squat.


    Squat: 100 3x6
    Deadlift: 100x6
    140 x2
    120 x 4
    Split squats 40kg 1x6
    Front squats 40kg 2 x 6
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    Birthday gym sesh!

    Shoulder stability on trx
    Bench Press 90 3 x 6
    pull ups 2 x 6
    DB Rows 40kg 3 x 6
    DB shoulder press 25's x 6, 30's x 6
    DB Curls 15s x 8, 17.5's 2 x 8


    happy birthday me
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  19. #19
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    Upper hyper trophy day:

    Flat db flyes 20kgs s/s flat db bench 32.5s 4x8
    Incline db press 27.5s 4 x 8
    Db rows 35s 4x8
    Lat pull downs 73kgs 4x8
    Shoulder seated dbs 25s 3x10
    Db curls 2x 15s 10 reps 1x17.5s 6 reps


    Wow such a pump, not used to the volume lol
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    Absolutely annihilated legs with a high rep bodybuilding type workout week before season starts just to change things up and rest my back.

    Glute/hip activation circuit
    Pre exhaust leg extensions 4x12
    Leg press 4x8-10 final set 3 stage drop set
    Leg curls 4 x 8
    2 sets 50kg Romanians x 12 to stretch hammies
    2 sets of 6 single leg trx squats
    Single leg curls 4 x 8
    2 sets of hack squats 60kg to finish off quads
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    Really enjoying rugby at the moment, winter season starts next saturday, so hyped. Loving training too now we've got a good new coach in. Also refound my motivation for the gym and to make gains which i haven't had for the good part of a year or 2! On track using supplements, multi and 3000mg fish oil every day, optional iron tablet if tired and got calcium magnesium zinc tablets. Pre workout started using L-Leucine 3-5g which seems really good, keeps me focused in sessions and i feel strong without the obvious buzz and comedown of normal pre workouts. Using Whey protein in 30 minute slot after every session and having one other shake throughout the day.

    Today Upper body strength:

    Bench press 92.5kg 2 x 6 1 x 9
    Db rows 40kg 3 x 6
    Seated DB shoulder press 25kg x 6, 32.5's 1 x 6 ( felt really good about this )
    Pull ups 3 x 6
    Tricep push downs 3 x 8-12
    Rear delt flyes on pec dec 3 x 10-15

    Core circuit: weighted v ups (6kg) 10 reps, Leg raises x 10, swiss ball knee tucks x 10 went twice through this

    Then 2 x 1 minute planks


    Good session.
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    Lower body:
    Back squat: 100 x 6
    110 x 6
    120 x 6

    Deadlift: 120 2x6

    Leg press: 150 x 10
    190 x 10
    220 x 10, drop set 190 x 10, 150 x 10

    Single leg leg press 3 x 6

    Rowing machine 4 minute tabata for cardio blast finish
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    Upper Hypertrophy... had to drop a few sets today because i was limited on time and had to leave early.

    Warm up with rotator cuff excercise, trx rows, trx X, Y, T's.

    Flat DB Flyes (20kg dbs) s/s Flat DB bench Press (35kg dbs) 4 x 8

    Incline DB bench Press 30's 3 x 8

    Db Row 37.5kg 4 x 8

    Db Shoulder press 25's s/s DB Curl 17.5's 2 x 8

    Lat pull downs 2 x 8


    got training tonight then first game of season saturday.
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    did legs right before training.

    Hang cleans: 50kg 3 x 5
    70kg 2 x 3

    RDL's: 90kg 2 x 6

    Single leg RDL 25kg db's 2 x 6

    Squats:
    100 x 6
    110 x 6
    122.5 x 6

    lunges 30kg 2 x 6
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    think i pulled my back doing legs other day romanian deads so relfected in excercises in this session ie no db rows.

    Wednesday upper body strength:

    Flat bench: 95kg 3 x 6
    Pull ups 3 x 6
    Seated DB Press 30kg db's 2 x 6
    DB Bicep Curls 17.5's 3 x 8
    pull ups another 2 x 5
    Cable Side laterals 3 x 8
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    Upper strength to start this week:

    Flat BB bench (yes I decided to do a double weight increment, couldnt resist dat der 2 plate) 100kg 3 x 6
    DB Rows 45kg's 3 x 6
    DB Shoulder Press 32.5's 1 x 8
    Lat pull downs 79kg 3 x 6
    DB Curls 20's 3 x 6
    Rear delt flyes 3 x 6
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    Didn't get into gym til 9pm and bad back was playin up today:

    Squats 110 x 5
    120 x 5
    125 x 3 (bar was in a sore spot do cut set early)

    Leg press

    250kg 3 x 8

    Leg curls 59kg 3 x 7-8
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    Didn't have much time today for full workout so splitting chest/back today with shoulders/arms/core/cardio tomorrow..


    Decline Bench Press: 60 x 10
    80 2 x 10
    90 x 8

    Incline DB Press: 35's x 8, 7, 8

    Db rows: 40kg 3 x 8

    Seated row machine 3 x 8
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    Again workout got cut early

    Cleans 60kg 3x3
    Db shoulder press 37.5s 3x10
    Shrugs 90kg 3x10
    Side laterals 3x10
    Rear delt flyes chest supported 2 x 15
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    Sweated out a weekends worth of beer!

    Upper body strength:

    Bench press: 100 x 6
    102.5 x 5
    100 x 6

    DB rows: 45 3 x 6

    Db Shoulder press: 20 x 6
    30 x 6

    Narrow Grip Pull ups 3 x 9, 6, 6

    Tricep extensions 3 x 10

    Incline bench 50kg 2 x 10
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