im going to deadlift 300 kg lol

[ECGordyn]

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

That's awesome. I asked my gym owner if I could borrow some plates and my barbell, but she said she has to get all the equipment disinfected. We get a 2 week extension on memberships because the gyms are only closed for 2 weeks here, at present.

[JamesA1990]

15/4/20 Almost been 4 weeks since gym closure

Used by home weights exactly 1 time. Absolutely no motivation to train on my cramped balcony!

However getting into video editing and messing around with streaming

[JamesA1990]

19/11/20 7 months since last post, 8 months since i last lifted a weight. Das it mein

Had a great rugby season this year, reignited my passion for it. However in the final game is tore 2 ligaments in my ankle (PTFL and CFL) and given 3 month recovery timeline. That was around 6 weeks ago

Very keen to get back into the gym but with the goal of athleticism this time. Done many years bodybuilding, many years powerlifting but neither of which has been very helpful for rugby (which ive played throughout this whole time)

I have extremely limited knowledge on training for power, athleticism, etc but i went to the gym, did some things ive never done before and had fun. Will continue. Also have highlights from this years rugby season im going to put together a quick vid soon

[JamesA1990]

19/11/20 No idea how to program my new goals but for the moment the general idea is moderate weight, moved as fast or as 'powerfully' as i can, for lowish reps



Power Clean & Push Press Extremely ugly but really fun
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3


SSB Squat
95 kg x 3
95 kg x 3
95 kg x 3
95 kg x 3


Incline DB Bench
30 kg x 7
30 kg x 7
30 kg x 7


Conditioning Circuit x 3
Farmers carries 20m x 3 laps
Rowing machine 60 sec
Medicine ball over the shoulder x 14
Medicine ball core twist x 20


+ Calf raises. Physio's orders to strengthen my ankle

[JiP]

I'm focusing on circuit training / plyos / cardio myself at the moment as UK has gone back into lockdown again. From what I can gather you want to train about 80-90% of your max heart rate for 30 minutes or so to increase fitness. I found getting a heart rate monitor pretty useful, mostly as I enjoy the metrics side of it.

Sorry to hear about your ankle. Sounds like injuries like that are pretty common in Rugby, from speaking to my friends that play. They're always broken!

[JamesA1990]

I'm focusing on circuit training / plyos / cardio myself at the moment as UK has gone back into lockdown again. From what I can gather you want to train about 80-90% of your max heart rate for 30 minutes or so to increase fitness. I found getting a heart rate monitor pretty useful, mostly as I enjoy the metrics side of it.

Sorry to hear about your ankle. Sounds like injuries like that are pretty common in Rugby, from speaking to my friends that play. They're always broken!

Yea that sounds like the kind of training ill be doing. How do you figure out your max heart rate? Just do HIIT and see where it gets to?

[JamesA1990]

21/11/20 A made up conditioning circuit. Repeat 4x


Sandbag Carries 20m x 3 laps
Sled Pushes 20m x 2 laps
Medicine Ball slams x 12 reps
Ab wheel roll x 10 reps


+ 10 mins on Assault bike

[JamesA1990]

23/11/20 Took Monday off because the weather was awesome so ended up going spearfishing 3 days in a row (my new covid hobby) so I was seriously knackered but still went to the gym


Power Cleans
80 kg x 3
80 kg x 3
80 kg x 3
80 kg x 3
80 kg x 3
80 kg x 3
80 kg x 3


Trap Bar Deadlift
150 kg x 3
150 kg x 3
150 kg x 3
150 kg x 3


Bench
80 kg x 5
80 kg x 5
80 kg x 5
80 kg x 5


Superset / Circuit (2 rounds)
60 second row
60 second plank
Facepulls x 15
DB curl x 8
Tricep Pushdown x 15

[JamesA1990]

You´re far away from 300 kg deadlift. Is the title a clickbait?

Yea to get more views



25/11/20 First jog: 780m before stopping (just lol)

[JamesA1990]

26/11/20


Power Clean + Push Press
60 kg x 3
65 kg x 3
65 kg x 3
65 kg x 3
65 kg x 3
65 kg x 3
65 kg x 3


Safety Bar Squat
120 kg x 3
120 kg x 3
120 kg x 3


Weighted Pull up
+10 kg x 3
+10 kg x 3
+10 kg x 3


Jammer Press
15 kg x 8
15 kg x 8
15 kg x 8


Inverted Rows
Bw x 8
Bw x 8
Bw x 8


Conditioning Circuit (2 rounds)
Sandbag Over shoulder 47 kg x 6
Ab Wheel Roll x 8
Sandbag Carry 47 kg x 3 x 20m laps
Sledge Hammers Unknown weight 10 x each side

[JamesA1990]

28/11/20


Sprints
75m x 8. Full recovery between (~3 mins)

[JamesA1990]

30/11/20 Aerobic fitness is close to rock bottom


Jog
1.25 km

Walk
1.25 km

[JamesA1990]

1/12/20 Ugly ass power cleans. I believe im basically just deadlifting and muscling them up, rather than proper form. However if my goal is stimulating fast twitch muscle fibers i dont really see the problem if im not injuring myself. This might just be COPE tho


Power Cleans
90 kg x 2
90 kg x 1
90 kg x 1
90 kg x 1
90 kg x 1
90 kg x 1
90 kg x 1


Trap Bar Deadlift
150 kg x 5
150 kg x 5
150 kg x 5


DB Bench
30 kg x 8
35 kg x 7
35 kg x 7
35 kg x 7


Circuit (repeat x 3) no breaks
Pull-ups bw x 6, 6, 4
Ab wheel roll x 8, 8, 8
Sand Bag over shoulder 47 kg x 6, 6, 6
Calf Raise 15 kg 20, 20, 20

[JamesA1990]

3/12/20


Jog
1.35 km


Circuit 1 (repeat 3x)
Single Leg Leg Press: 80 kg x 8ea
Rowing machine: 45 sec
Jammer Press: 15 kg x 8
Walking Lunge /w 10 kg plate overhead: 20m
Sledge Hammer x 8ea


Circuit 2 (repeat 3x)
Lat Pulldown 60 kg x 10
Plank: 60 sec
DB Lateral raise:6 kg x 10
DB Curl: 15 kg x 8

[JamesA1990]

8/12/20 Might get myself one of those watches to track my runs, that way i can track exactly how far im going and record my speed. Atm im currently just mapping these out on googlemaps


Jog
1.5 km


Power Clean + Push Press
60 kg x 4
60 kg x 4
60 kg x 4
60 kg x 4


Pull-ups
Bw x 6
Bw x 6
Bw x 6


Inc DB Bench
32.5 kg x 5
32.5 kg x 5
32.5 kg x 5


Prowler Push
+ 75 kg x 20m x 2 laps
+ 75 kg x 20m x 2 laps
+ 75 kg x 20m x 2 laps


Walking Lunges
+ 10 kg x 20m
+ 10 kg x 20m
+ 10 kg x 20m


Rowing Machine
500 m


Ab Wheel Roll
Bw x 8
Bw x 8
Bw x 8

[Elucid99]

Love the log, even tho this point its a tree. Keep it up man!

[JamesA1990]

9/10/20 FuUuUuUuk my ankle ligament injury was around 8 weeks ago and i stupidly played in my social touch rugby game (4 weeks earlier than physio suggested) and i felt a pop or pull and tear sensation. Its nowhere near as bad as it was originally, but i know this has set me back a good number of weeks now. So pissed at myself. The feeling is like when you're at the casino and you get up a little then lose it all + more instead of walking away

I can probably still run and continue to gym, but its still highly susceptible to sideways movement

[JamesA1990]

Love the log, even tho this point its a tree. Keep it up man!

I read too much into this and thought by tree you meant my log was good at the start, thick like a tree and now its weak and twinky at the top.

Then realised you just meant tree as in a large log. JFL

[JamesA1990]

10/12/20 Making distance PR's (lol) every time i go running. Guess this is like noob gains. Not going all out, just mapping out my run to do slightly more every time, linear progression i suppose. Dont have the speed info or anything but will track that when i can. Felt great after the run, but didnt feel like lifting afterwards. Ankle is tender but i can run, but even turning left is painful


Jog
1.9 km

[JamesA1990]

12/12/20 Was up at 5:30 am to go Abalone hunting, then spent around 10 hours on the water spearfishing and cray hunting. Got a pretty big haul and have protein for a week. Absolutely wrecked. Next week the demersal ban is over and means i can hunt all the 'good' fish that ive had to ignore the past 2 months

4 x Herring
2 x Skippy
3 x Tarwhine
4 x Sweetlip
6 x Crays
1 x Cuttlefish
15 x Abalone

[JamesA1990]

13/12/20 Very quick gym sesh following by another 'PR' jog. Quite a pathetic gym sesh actaully, benching the same as i was curling but this was more about the cardio gains


DB Bench
20 kg x 10
20 kg x 10
20 kg x 10
20 kg x 10


Seated Row Machine
65 kg x 12
65 kg x 12
65 kg x 12


DB Press
17.5 kg x 10
17.5 kg x 8


DB Curl
17.5 kg x 8
17.5 kg x 8
17.5 kg x 8


Jog
2.3 km

[JamesA1990]

14/12/20 Did my first attempt at a proper plyo workout. Didnt feel like much at the time but glutes are noticeably sore the next day


Circuit 1: Pylo (repeat 3x)
Alternating lunge jump x 5
Squat Jump x 5
Burpee with tuck Jump x 5
Clap Push up x 5


Circuit 2: Conditioning HIIT (repeat x 2)
Rowing Machine Sprint: 45 sec
Treadmill max speed +5 incline: 45 sec


Circuit 3: Core (repeat x 3)
Sit up x 10
Russian Twist x 25
Plank: 45 sec

[JamesA1990]

15/12/20 Plans got messed up so did a tiny sesh in my lunch break


Power Clean + Push Press
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3

[JamesA1990]

16/12/20 After work plans got messed up again and forced me to do a highly unmotivated run on my lunch break

Set up my first generation apple watch which ive never worn (unwanted gift)


Jog
1.88 km

Time: 9:36
Pace: 5'06 / KM

[JamesA1990]

17/12/20 Made this session worthwhile. A mix of pylo, power, core and HIIT


Box Jumps
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Power Cleans
80 kg x 2
80 kg x 2
80 kg x 2
80 kg x 2
80 kg x 2
80 kg x 2


Pylo Push up
Bw x 5
Bw x 5
Bw x 5


DB Bench
35 kg x 7
35 kg x 7
35 kg x 8


Trap Bar Deadlift
155 kg x 5
155 kg x 5
155 kg x 5


Weighted Pullups
+16 kg chains x 3
+16 kg chains x 3
+16 kg chains x 3


Ab Wheel Rollout
Bw x 10
Bw x 10
Bw x 10


Seated Calf Raise
25 kg x 20
25 kg x 20
25 kg x 20


Rowing Machine Sprint HIIT (2 mins rest)
200m
200m
200m
200m
200m

[JamesA1990]

New best fish i've taken on the spear. 72cm Queen Snapper

[JamesA1990]

18/12/20 New Jog PR


Jog
Distance: 2.58 km
Time: 13:04
Pace: 5'03 / km
Avg Heart rate: 166 bpm

[JamesA1990]

21/12/20 Running noob gains continue. More distance, faster pace and lower heart rate. Think it had a lot to do with low wind this evening. Goal is to get to 5K and then just increase the speed. Wanting to get rugby fit and its more about repeated high intensity efforts, but having the fuel tank to do a 5K is going to be useful


Jog
Distance: 3.08 km
Time: 14:27
Pace: 4'41 / km
Avg Heart rate: 155 bpm

[JamesA1990]

22/12/20


Depth Jumps
Bw x 5
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Push Press (/w Power Clean)
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5
60 kg x 5


Pylo Push up
Bw x 5
Bw x 5
Bw x 5


Landmine Press
20 kg x 8
20 kg x 8
20 kg x 8

[JamesA1990]

3/1/2021 Took 2 full weeks off, more boating, camping and fishing. Back to it now


Also with a little more research on pylo training i've actually been doing drop jumps, not depth jumps. They are slightly different. Drop jumps you drop from a height and then back onto a box while trying to keep the time spent on the floor to a minimum to train the stretch reflex i believe. Depth jumps are dropping from a box and absorbing the impact and then jumping up as high as you can. Ground time is not supposed to be quick



Rowing Machine
5 mins - 1270m


Drop Jumps
Bw x 5
Bw x 5
Bw x 5
Bw x 5
Bw x 5


Push Press /w Power Clean first rep
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3
60 kg x 3


Circuit (repeat 3x) no breaks
Sandbag Carry 65 kg x 20m
Pull ups Bw x 6
Ab Wheel Rollout Bw x 10
Medicine Ball Slam 20 kg x 8