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  1. #1591
    Ruslting Jimmies JamesA1990's Avatar
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    13/2/20 deloady-ish deadlift day but its ramping up from here. Also brought in my bench grip by a finger in order to alleviate the chest a little. Feels eh but im going to give it some time


    Deadlift
    225 kg x 1 @ 6
    180 kg x 6
    180 kg x 6


    Bench
    130 kg x 4
    130 kg x 4
    130 kg x 4
    130 kg x 4 @ 7


    Tempo Bench 3/1/0
    90 kg x 5
    90 kg x 5


    Lat Pulldown
    75 kg x 15
    75 kg x 15
    75 kg x 12
    Last edited by JamesA1990; 02-13-2020 at 05:27 PM.
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  2. #1592
    I hate buffering JRMoore82's Avatar
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    Can never find good finger distance I swear. Lol
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  3. #1593
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JRMoore82 View Post
    Can never find good finger distance I swear. Lol
    I've been exclusively max grip for years and years just because thats how i was taught. Exploring the idea that there is perhaps another way
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  4. #1594
    Ruslting Jimmies JamesA1990's Avatar
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    17/2/20 Pec still not good, really hurting the motivation. Having strong feelings to scrap this whole lifting thing about go back to rugby. Gotta sleep on these feelings some more


    Bench
    137.5 kg x 1 @
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  5. #1595
    Moderator Dominik's Avatar
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    Originally Posted by JamesA1990 View Post
    17/2/20 Pec still not good, really hurting the motivation. Having strong feelings to scrap this whole lifting thing about go back to rugby. Gotta sleep on these feelings some more


    Bench
    137.5 kg x 1 @
    Just found this. Maybe take a week or two off training bench to give the pec a rest and do shoulder press instead. I went back a couple of pages and couldn't see much for shoulders. I reckon it would help your bench in the long run.
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  6. #1596
    I hate buffering JRMoore82's Avatar
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    Originally Posted by Dominik View Post
    Just found this. Maybe take a week or two off training bench to give the pec a rest and do shoulder press instead. I went back a couple of pages and couldn't see much for shoulders. I reckon it would help your bench in the long run.
    Dis
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  7. #1597
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by Dominik View Post
    Just found this. Maybe take a week or two off training bench to give the pec a rest and do shoulder press instead. I went back a couple of pages and couldn't see much for shoulders. I reckon it would help your bench in the long run.
    Originally Posted by JRMoore82 View Post
    Dis
    Thanks buddy boyos. Took a full week off the gym, but in the mean time the rugby itch just got stronger. Bought some fresh boots and they arrived today
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  8. #1598
    Ruslting Jimmies JamesA1990's Avatar
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    23/2/19 Did some general fitness stuff, rowing with minimal rest in between the sets, maybe 60 seconds. Shuttle runs were an unknown distance


    Rowing Machine
    1km: 3:42
    500m: 1:41
    500m: 1:47
    250m: 50.9
    250m: 47.9
    250m: 49.2


    + Suicide shuttle runs
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  9. #1599
    Ruslting Jimmies JamesA1990's Avatar
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    24/2/20 Told the owner at my gym was getting a bit burnt out of powerlifting and he suggested i do a strongman circuit, was really really tough (because my fitness is so sh*t) but was also really enjoyable. Was continuous work with 30 seconds break in between each exercise. Squat -> Yoke -> Sandbag -> repeat. First time ever using any of this equipment



    Cambered Bar Squat /w Chains (+32 kg)
    110 kg x 5
    110 kg x 5
    110 kg x 5


    Yoke
    130 kg x 20m x 4 laps
    130 kg x 20m x 4 laps
    130 kg x 20m x 4 laps


    Sandbag Carry
    Unknown weight x 20m x 4 laps
    Unknown weight x 20m x 4 laps
    Unknown weight x 20m x 4 laps
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  10. #1600
    Ruslting Jimmies JamesA1990's Avatar
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    25/2/19 Really unfit, wanted to do some HIIT running. Googling rugby specific cardio and came across an article on SIT, which i've never heard of. Sprint Interval Training. Basically an all out sprint, then complete rest, then all out sprint, rather than HIIT where you run at like 95%, only semi recover and go again. Basically it sounded easier so i did that. Rereading the article i should be sprinting for 20-30 seconds, so more like a 200m sprint than a 100m

    Article for future reference
    https://runrepeat.com/sprint-interval-training



    Sprint with 4-5 mins complete rest in between
    100m
    100m
    100m
    100m
    Last edited by JamesA1990; 02-26-2020 at 05:54 PM.
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  11. #1601
    Ruslting Jimmies JamesA1990's Avatar
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    26/2/19 Made up my own conditioning strongman-esque circuit. Little easier this time because i went to rugby training afterwards. Was fun and challenging. First time ever doing Log Press and Tyre Flips. No idea how heavy either of them are lmao. Ill ask the gym owner when im next in... Circuit was Log clean and press -> Tyre flips -> 200m row sprint -> repeat with 30 seconds rest. Log was light enough that i didnt need to use any real technique and literally power cleaned it up, tyre's were heavy enough that i pretty much couldnt do 6th rep without really struggling


    Log Clean and Press
    Unknown weight x 5
    Unknown weight x 5
    Unknown weight x 5
    Unknown weight x 5


    Tyre Flip
    Unknown weight x 5
    Unknown weight x 5
    Unknown weight x 5
    Unknown weight x 5


    Rowing Machine
    200m
    200m
    200m
    200m


    + Rugby training
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  12. #1602
    Moderator Dominik's Avatar
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    Definitely makes training more interesting and some of it might carry over to rugby. Sled push and farmers walks/frame carry are also worth including.

    Technique on tyre flipping is important to protect the biceps. With small, narrow tyres you're forced to deadlift them up but with larger tyres you want to get down and make shoulder contact like this.

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  13. #1603
    I hate buffering JRMoore82's Avatar
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    Tire flipping is fun as ****
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  14. #1604
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by Dominik View Post
    Definitely makes training more interesting and some of it might carry over to rugby. Sled push and farmers walks/frame carry are also worth including.

    Technique on tyre flipping is important to protect the biceps. With small, narrow tyres you're forced to deadlift them up but with larger tyres you want to get down and make shoulder contact like this.

    Informative video ty m9. I was def doing it wrong, ill give it a film next time

    I intended on doing farmers carrys but someones broken them at the gym, new ones are on the way though. Also intended on doing sled pushes too for sure
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  15. #1605
    Ruslting Jimmies JamesA1990's Avatar
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    Update: Tyre I was using is 550 lbs / 250 kg

    There is 2 tyres smaller and 1 bigger, haven’t attempted the bigger one yet but it’s huge
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  16. #1606
    Ruslting Jimmies JamesA1990's Avatar
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    1/3/20 Continuing to experiment and increasing my work capacity. Circuit work again



    Hex Bar Deadlift
    145 kg x 6
    145 kg x 6
    145 kg x 6
    145 kg x 6


    Yoke
    130 kg x 20m x 2 laps
    195 kg x 20m x 2 laps
    215 kg x 20m x 2 laps
    215 kg x 20m x 1 lap


    Sandbag Carry
    Unknown Weight x 20m x 2 laps
    Unknown Weight x 20m x 2 laps
    Unknown Weight x 20m x 2 laps
    Unknown Weight x 20m x 2 laps



    HIIT Running
    10 x 100m runs at 90%, slow jog in between laps
    Last edited by JamesA1990; 03-02-2020 at 05:21 PM.
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  17. #1607
    Ruslting Jimmies JamesA1990's Avatar
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    2/3/20 All these exercises are really fun, enjoyed this one


    All done in 24 mins. Circuit of Squat -> Log Press -> Tyre Flip -> Farmers Carry -> repeat


    SSB Squat (beltless)
    135 kg x 5
    135 kg x 5
    135 kg x 5
    135 kg x 5


    Log Press
    55 kg x 5
    55 kg x 5
    55 kg x 5
    55 kg x 5


    Tyre Flip
    250 kg x 5
    250 kg x 5
    250 kg x 5
    250 kg x 5


    Farmers Carry
    40 kg x 20m x 3 laps
    40 kg x 20m x 3 laps
    40 kg x 20m x 3 laps
    40 kg x 20m x 3 laps



    Superset afterwards


    DB Hammer Curl
    15 kg x 10
    15 kg x 10
    15 kg x 10


    Tricep Pushdown
    35 kg x 15
    35 kg x 15
    35 kg x 15


    Face Pulls
    35 kg x 15
    35 kg x 15
    35 kg x 15


    Then went to the park with the massive hill


    Hill Sprints - Very short active recovery between sprints
    10 x 40m hill sprint
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  18. #1608
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by Dominik View Post
    Definitely makes training more interesting and some of it might carry over to rugby. Sled push and farmers walks/frame carry are also worth including.

    Technique on tyre flipping is important to protect the biceps. With small, narrow tyres you're forced to deadlift them up but with larger tyres you want to get down and make shoulder contact like this.


    Gave this technique a try, pretty sure i did it right this time because the skin on my shoulders and upper biceps near the arm pit are all red raw and black from the tyre
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  19. #1609
    Registered User NomadicApe's Avatar
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    Have you ever looked at Brian Alsruhe's YT channel? He does a lot of strongman/conditioning/supersets type stuff.
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  20. #1610
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by NomadicApe View Post
    Have you ever looked at Brian Alsruhe's YT channel? He does a lot of strongman/conditioning/supersets type stuff.
    Thanks man ill check him out now - currently watching his Super Training collab with Mark Bell


    edit: aight cool ive learnt how to properly do those hammer smash things on the tyre so ill give them a go into my next circuit too
    Last edited by JamesA1990; 03-02-2020 at 11:42 PM.
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  21. #1611
    Ruslting Jimmies JamesA1990's Avatar
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    5/3/20 Really quick session then rugby training


    Rowing Machine
    500m: 1:36
    90 seconds break
    500m: 1:40


    + Rugby training
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  22. #1612
    Ruslting Jimmies JamesA1990's Avatar
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    7/3/20 Circuit done in 27 mins. Deadlift -> Yoke -> Tyre Flip -> Sledge Hammers -> repeat


    Trap Bar Deadlift
    185 kg x 5
    185 kg x 5
    185 kg x 5
    185 kg x 5


    Yoke Walk
    210 kg x 20m
    210 kg x 20m
    210 kg x 20m
    210 kg x 20m


    Tyre Flip
    250 kg x 5
    250 kg x 5
    250 kg x 5
    250 kg x 5


    Sledge Hammers
    10 kg x 10 each side
    10 kg x 10 each side
    10 kg x 10 each side
    10 kg x 10 each side


    + 12 mins on the assault bike
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  23. #1613
    Ruslting Jimmies JamesA1990's Avatar
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    8/3/20 Did some super normie type exercise today, mixed cardio session


    + Suicide shuttle runs with minimal recovery

    + 100m sprints with full recovery

    + Long slow steady jogging

    + walking (lol)
    Last edited by JamesA1990; 03-08-2020 at 06:28 PM.
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  24. #1614
    Ruslting Jimmies JamesA1990's Avatar
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    9/3/20 Quite enjoying making up these random strongman / crossfit twink circuit workouts. Its similar to that feeling when you first join the gym and dont know what to do and youre full of hope, ignorance and enthusiasm. SSB Squat - > Bench -> Farmers -> Row Sprint -> Repeat


    SSB Squat
    135 kg x 5
    135 kg x 5
    135 kg x 5
    135 kg x 5


    Bench
    100 kg x 5
    100 kg x 5
    100 kg x 5
    100 kg x 5


    Farmers Carry
    50 kg x 20m x 2 laps
    50 kg x 20m x 2 laps
    60 kg x 20m x 2 laps
    60 kg x 20m x 2 laps


    Row Sprint (30 seconds)
    30 sec: 178m
    30 sec: 184m
    30 sec: Didnt record
    30 sec: Didnt record
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  25. #1615
    Ruslting Jimmies JamesA1990's Avatar
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    11/3/20 Another made up circuit. Did box jumps for the first time ever, really low. Not sure they did anything of benefit. On the other side, heavy sled pushes absolutely burn the quads


    Pullups
    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 5


    Sled Push
    +80 kg x 20m x 2 laps
    +80 kg x 20m x 2 laps
    +80 kg x 20m x 2 laps
    +80 kg x 20m x 2 laps


    Box Jumps (Unknown height)
    5 jumps
    5 jumps
    5 jumps
    5 jumps


    Sandbag Carry
    80 kg x 20m x 2 laps
    80 kg x 20m x 2 laps
    80 kg x 20m x 2 laps
    80 kg x 20m x 2 laps


    + Rugby training
    Last edited by JamesA1990; 03-11-2020 at 07:55 AM.
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  26. #1616
    Ruslting Jimmies JamesA1990's Avatar
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    14/3/20 Had first trial game of rugby on the weekend, was a good hit out thank FUK had my mouth guard in as i was hit square in the front teeth. Mouthguard absorbed it all but now all my teeth hurt. Drinking cold water is painful
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  27. #1617
    Ruslting Jimmies JamesA1990's Avatar
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    17/3/20 Ok so COVID-19 virus has cancelled the rugby season for 8 weeks, including training so there goes that. Did some super twinky cardio stuff


    Row Sprint (with 2 mins break)
    250m
    250m
    250m
    250m


    Spin Bike (Moderate pace)
    15 mins
    Last edited by JamesA1990; 03-19-2020 at 08:57 PM.
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  28. #1618
    Ruslting Jimmies JamesA1990's Avatar
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    19/3/20 Circuit done in 21 mins. Farmers -> Tyre flip -> Sandbag -> Sledge Hammer -> repeat, then some cardio


    Farmers Carry
    60 kg ea x 20m x 2 laps
    60 kg ea x 20m x 2 laps
    60 kg ea x 20m x 2 laps
    60 kg ea x 20m x 2 laps


    Tyre Flip
    250 kg x 5
    250 kg x 5
    250 kg x 5
    250 kg x 5


    Sandbag Carry
    80 kg x 20m x 2 laps
    80 kg x 20m x 2 laps
    80 kg x 20m x 2 laps
    80 kg x 20m x 2 laps


    Sledge Hammers
    20 kg x 5 then 10 kg x 5 each side
    20 kg x 5 then 10 kg x 5 each side
    20 kg x 5 then 10 kg x 5 each side
    20 kg x 5 then 10 kg x 5 each side


    Assault bike (This was hell, twice as tiresome as the spin bike)
    10 mins
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  29. #1619
    Registered User NomadicApe's Avatar
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    Have you ditched the powerlifting meet you had coming up? Though its probably been cancelled/corona'd at this point.
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  30. #1620
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by NomadicApe View Post
    Have you ditched the powerlifting meet you had coming up? Though its probably been cancelled/corona'd at this point.
    The comp hasn't been Corona'd (as of right now) but as of 1 hour ago all gyms in Australia have been closed, this includes the gym hosting the comp (which is also my gym) so no idea whats going to happen. Regardless, i had pulled out of the comp anyway to concentrate on rugby - which has also been Corona'd

    Cool thing my gym is doing though is letting members take home gym equipment to use, barbells, DB's, kettlebells, whatever you want (not including machines) on loan until this is all over. This is in exchange for not cancelling your membership
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