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  1. #1621
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by JamesA1990 View Post
    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.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

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  2. #1622
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  3. #1623
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  4. #1624
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  5. #1625
    E-Stalker JiP's Avatar
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    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!
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  6. #1626
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by JiP View Post
    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?
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  7. #1627
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  8. #1628
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  9. #1629
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by DTweb View Post
    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)
    Last edited by JamesA1990; 12-13-2020 at 06:10 PM.
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  10. #1630
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  11. #1631
    Ruslting Jimmies JamesA1990's Avatar
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    28/11/20


    Sprints
    75m x 8. Full recovery between (~3 mins)
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  12. #1632
    Ruslting Jimmies JamesA1990's Avatar
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    30/11/20 Aerobic fitness is close to rock bottom


    Jog
    1.25 km

    Walk
    1.25 km
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  13. #1633
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  14. #1634
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  15. #1635
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  16. #1636
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    Love the log, even tho this point its a tree. Keep it up man!
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  17. #1637
    Ruslting Jimmies JamesA1990's Avatar
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    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
    Last edited by JamesA1990; 12-09-2020 at 06:31 PM.
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  18. #1638
    Ruslting Jimmies JamesA1990's Avatar
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    Originally Posted by Elucid99 View Post
    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
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  19. #1639
    Ruslting Jimmies JamesA1990's Avatar
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    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
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  20. #1640
    Ruslting Jimmies JamesA1990's Avatar
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    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


    Last edited by JamesA1990; 12-14-2020 at 08:31 PM.
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  21. #1641
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    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
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  22. #1642
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    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
    Last edited by JamesA1990; 12-14-2020 at 08:30 PM.
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  23. #1643
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    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
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  24. #1644
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    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
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  25. #1645
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    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
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  26. #1646
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    New best fish i've taken on the spear. 72cm Queen Snapper


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    18/12/20 New Jog PR


    Jog
    Distance: 2.58 km
    Time: 13:04
    Pace: 5'03 / km
    Avg Heart rate: 166 bpm
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  28. #1648
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    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
    Last edited by JamesA1990; 12-21-2020 at 05:36 PM.
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  29. #1649
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    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
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  30. #1650
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    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
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