Sperez's College rugby log

[sperez21]

Figured I would make one of these, just to keep things on track and organized.

Currently approaching my off-season for rugby, planning on getting faster while either maintaining my strength or gaining some.

I'm playing hooker right now, but switch off at prop sometimes (a smaller prop lol)

As far as my programming goes, I'm going to be implementing a variation of the Juggernaut method, with my own sprinting/throwing programming inside of that. It is kind of apparent that sprinting and throwing is a good way to get me faster, and I will be the first to admit that I'm kind of a beginner in that aspect. Any help is appreciated from track/field people, or just fast people in general.

Starting stats are as follows:
bench:275
squat:425
deadlift:505
ohp:185-200 (haven't tested in a long time, been using it as mainly an accessory - which could explain why my bench suffers)

BW: 220
height: 5 ft 8 ish

definitely going to look to lean out over the off season, but like i said, speed and strength are paramount. what I look like does not matter much right now to me, as long as I'm not a fat blob.

thanks for dropping by, don't be afraid to post.

[sperez21]

Tuesday, December 8th 2015

Finals week, been swamped for a while - but gotta get my off season work in while I can.

Dynamic warmup:
goblet squat 30#x10
bulgarian split squat for bw x10
some hip flexor movement i picked up on one of mark bell's videos x10 each side

^^^ I do the same exact warm up for every training session, and for bench/ohp I do a couple more things. From now on, I will simply refer to it as "Dynamic warmup"

Deadlifts:
135x5
225x5
65%x3 -330#
75%x3 -380#
80%x3 -405# (only used belt on this top set)

EMOM Deadlifts (is that right?) set
65%x6x4-1 minute rest between sets. (used belt on last 3 sets of this EMOM thing.)

Bentover rows with the rogue swiss/football bar (which is awesome)
5x12 at around 135#

BB Shrugs with hook grip
3x15 at 135#, 185#, 225#

DB curls 3x12

Cool down and stretch/some mobility work

Overall: 9/10, felt really awesome today. Tried a new gym just minutes from my college campus, and to my surprise they have 6 power racks, a couple texas power bars, a couple Eleiko 20kg oly bars, a SSB, and a whole lot of bumper plates. Needless to say I will be joining this gym.

Not so used to the volume (if you could call it that) on the deads, but it felt good.

[BobisMighty]

solid numbers to start with! i love juggernaut method.

[sperez21]

solid numbers to start with! i love juggernaut method.

appreciate it! yeah it seems pretty solid, and lets me incorporate days to get some track/pitch time in. I like how the entire juggernaut system really caters to athletes

[BobisMighty]

appreciate it! yeah it seems pretty solid, and lets me incorporate days to get some track/pitch time in. I like how the entire juggernaut system really caters to athletes

yeah, it's pretty versatile and has a lot of options for what ever sport you're competing in. What gym do you go to?

[sperez21]

yeah, it's pretty versatile and has a lot of options for what ever sport you're competing in. What gym do you go to?

it's a gym in Glassboro called 4 Seasons Health Club. the name kind of threw me off, but there is everything there that an intermediate/advanced type lifter would ever need!

back home I go to a more hardcore gym 10 mins from my hometown in central NJ, kind of an old place but lets me train in peace without all the fanfare

[BobisMighty]

it's a gym in Glassboro called 4 Seasons Health Club. the name kind of threw me off, but there is everything there that an intermediate/advanced type lifter would ever need!

back home I go to a more hardcore gym 10 mins from my hometown in central NJ, kind of an old place but lets me train in peace without all the fanfare

Ah ok. When you said Eleiko bars, I was thinking of a retro fitness near me that has those, but 6 power racks, nah no gym near me has those.

[sperez21]

Ah ok. When you said Eleiko bars, I was thinking of a retro fitness near me that has those, but 6 power racks, nah no gym near me has those.

I was really surprised, they have a whole lot of quality equipment, they even have a huge set of colored olympic bumper plates

[sperez21]

Off to class for the day - getting all squared away for finals. This semester really was taxing.

Later tonight, bench training!

[sperez21]

Thursday, December 10th, 2015
Bench training

Dynamic warmup, along with some band pull aparts, band face pulls.

All barbell lifts done with the texas power bar, which I continue to fawn over. Never had access to such nice equipment, so I feel that much better every time I use it.

Bench
45#x10x5
95#x5
135#x5
65% - 180#x3
75% - 205~#x3
85% - 230~#x3 (top set, used belt and chalk)

Close grip bench
155#x3x12

Chest supported row (these lit up my middle/upper back, felt great)
5x12

DB Front raises
3x15

DB Skullcrushers (Contemplated using the swiss rogue bar for this instead, maybe next time)
3x15

DB Hammer curls
3x12

Band Face pulls
2x10. traps and upper back were already on fire

General warm down, etc etc.

Overall: 9/10, my top set felt really good, and it has been a goal of mine to hit 315 on bench for a long time. For some reason, my bench lags behind squat/deads severely. Hoping this program can change that a bit.

Gotta wait till I'm back home to use my high school's track for sprint/agility workouts.

[sperez21]

Finals kicked my ass, back to training tomorrow. Took a few days off - no biggie.

[sperez21]

Thursday, December 17th, 2015

Skipped an OHP and squat day last week due to finals, decided to just skip to week 2, as they were a bit of an introductory training session anyway.

Dynamic Warmup

Deadlifts
135 x 5
225 x 5
65% - 330 x 3
75% - 380 x 3
82.5% - 415 x 3
All reps dead stop, top set was the only set with a belt used

Seated rows 5x12 on each arm
BB Shrugs 3x12 ramping up to 315#
DB Curls 3x16,14,12

Cardio
Rowing machine sprints
3 x 200m sprints with 60sec rest in-between. Gonna prescribe these more, and with higher intensity. Working my way up to a respectable gas tank, and unfortunately I don't have the access to a full indoor turf like I imagined I would when I'm at home, so pitch time will have to wait until the days it is nice outside.

Overall: 7/10, hit my prescribed reps and sets, just didn't feel spectacular or do much past that. I think I am getting sick due to the change in weather (75 degrees last week, raining and 50 today) Deadlifts feel fine though, hoping to really put on some pounds to that lift by the end of this training period

[Bignik92]

Strong lifts mate.

Get that cardio built lad! General guidelines for rower, every 100m that you do done in target of under 20 sec, 200m in 40 sec with 40 rest. 30 second intervals 150m 30 rest.

If I'm doing it after weights I'll do a set of 10. Cardio is key to rugby.

[sperez21]

Strong lifts mate.

Get that cardio built lad! General guidelines for rower, every 100m that you do done in target of under 20 sec, 200m in 40 sec with 40 rest. 30 second intervals 150m 30 rest.

If I'm doing it after weights I'll do a set of 10. Cardio is key to rugby.

appreciate it! yeah the rowing was completely new to me, they had just gotten 2 new machines at my gym so i decided to give it a go. definitely going to be working at it over time to build my cardio

[Bignik92]

appreciate it! yeah the rowing was completely new to me, they had just gotten 2 new machines at my gym so i decided to give it a go. definitely going to be working at it over time to build my cardio

I'd only bother if their concept 2 rowers though. Same cardio principles on bike or treadmill though.

Bike 30 seconds at max speed over 110rpm, same amount of time steady state to recover for 10. Best quad pump you can get.

Punch bag, burpees. Tabatas are great to use if short on time 8 X 20 second sprint 10 rest on the rower aiming for 100m each rep is brutal, every rep I don't get 100m I add an extra one at the end

[sperez21]

I'd only bother if their concept 2 rowers though. Same cardio principles on bike or treadmill though.

Bike 30 seconds at max speed over 110rpm, same amount of time steady state to recover for 10. Best quad pump you can get.

Punch bag, burpees. Tabatas are great to use if short on time 8 X 20 second sprint 10 rest on the rower aiming for 100m each rep is brutal, every rep I don't get 100m I add an extra one at the end

funny you say that, they are concept two rowers as a matter of fact! lol

[sperez21]

Friday, December 18th, 2015

Dynamic Warmup, plus some shoulder/rotator cuff stretches to warm up for bench

Bench
45x10
95x10
145x10
45x10 again to get loose

70% - 190x3
80% - 220x3
87.5% - 240~x3

Spoto Press
65% - 165# 5x3 1min rest interval

Chest supported rows 5x12
DB front raises 3x15 each side
DB skullcrushers 3x15
DB hammer curls 3x18,16,14

Cardio
100m row sprints with 30 second rest, did 6 sprints...so 600m in total. gonna keep hammering away slowly at this, my strength base is pretty decent, but I really want to get out on the pitch next fall possessing a better grip on my fitness.

Overall
8.5/10, the bars at my local gym are kinda terrible, but other than that it was a solid workout

[sperez21]

Haven't posted in a while, holidays took over. Spent time with family, girlfriend, friends. Managed to squeeze a couple lifts in-between the holidays, but they aren't worth logging really.

Squat workout today

Dynamic warmup

Squat
45x5,5,5
135x5
225x5

65% - 270x3
75% - 315~x3
80% - 345x3

Note: this is my first time squatting in about 5 months, due to an ACL sprain during my fall season. Finally feeling good again.

Accessory
Pendlay row 3x12
DB curl 3x12
Face pull 3x15
Med ball slam 3x15

Kept this session light and short, really just wanted to see how my knee will hold up. I felt good, squats felt great. Ready to start upping the weight.

Gonna be playing a little footy with some teammates later today, so didn't get any cardio in at the gym.

[sperez21]

Saturday, January 2nd, 2015

Had a few field sessions, running lots of sprints and playing touch with a couple teammates. Good workouts.

Squat session - all squats are done high bar, used to do low bar, but I feel high bar is much more comfortable for me. Feel as though I'm finding my groove with squats easily.

Dynamic warmup
Ankle mobility
Banded marches to warm up my hips

45x10
135x10
225x8
315x3
350x3
385x3 (belted, all other sets no belt, just knee sleeves)

Pause squats (3 sec pause)
225x5
185x5
135x5

Meadows rows 3x12,10,8 each arm

Banded face pulls 3x10

A bunch more mobility/stretching work

overall: 9.5/10, best I've felt squatting in a very long time. this session left me motivated to get my #s up in the squat

[sperez21]

Monday, January 4th, 2015

Dynamic warmup
Shoulder warmups/Rotator cuff warmups

Bench training
45x10x2
95x10
135x10
185x8
225x3
240x3
250x2

Close grip pause bench
135x8
165x8
185x8

Skullcrushers
3x8

Incline fly
3x8

Face pulls
3x10

Med. ball slam
3x10

overall: 9/10, bench felt great today. wanted to get a 3rd on 250, but didn't have a spotter so I kept one in the tank.

[sperez21]

Wednesday, January 6th, 2015

Dynamic warmup
hip/lower body warmups

light squats, light volume
45x10x2
95x10x2
135x10x2
225x5
315x3
365x1

Pause deadlifts
135x5
225x5
315x5

Facepulls x 75

Did some stretching and mobility, called it a day. Fighting a cold, felt awful but had to do something. 6/10 overall

[sperez21]

Friday, January 8th 2015

Dynamic warmup
Shoulder warmups

Floor press (first time doing it)
45x15
95x10
135x10
195x5
215x5
235x3
245x3

Incline fly
3x12,10,8

DB pullover
3x15,12,10

DB skullcrusher
3x12,12,12

Spider curls
3x12,12,12

Hammer curls
3x15,12,10

Awesome lifting session today, I loved the floor press, took so much pressure off my shoulder and gave my chest/tris a serious pump. Felt great, needed this pick me up this week! 9/10

[sperez21]

Sunday, January 10th, 2015

Dynamic warmup
Hip mobility

Box squats
45x10
135x5
185x5
225x5
275x5
315x3
340x3
380x2
390x1
400x3
410x3
430x3

Hit pounds above my all time squat PR for a heavy triple, felt amazing. box was pretty low too.

Deficit RDL 4x8 - 135, 185, 225, 275

Med ball slam 4x10

Hip mobility

overall: 9.5/10, felt awesome to hit a PR. this was also my first time box squatting ever, so somewhat of a confidence booster.

[sperez21]

Tuesday, January 12, 2016
Just realized I keep saying 2015 lol

Dynamic warmup
Shoulder warmup

Floor press
45x10
95x10
135x5
185x5
205x5
225x5
245x5
255x3
260x1
265x3 (PR)

Tbar rows 4x8

DB incline press 4x15,15,10,10

DB extensions 4x15

Tricep pushdowns 4x15

overall: 9/10, feeling stronger every training session

[BobisMighty]

Great numbers man! Looks like you're having a productive off season!

[sperez21]

Great numbers man! Looks like you're having a productive off season!

much appreciated! just waiting to get back to school where I can go to the gym near my apartment, much better equipment which will be more conducive to my training.

[sperez21]

Wednesday, January 13, 2016

Went off program - visited a local private powerlifting gym to get a feel for the place. will most likely be spending my summer there training. these guys were awesome, friendly, and there to work.

Dynamic warmup
A little group stretch, which was great

Low block pulls
225x10x5
275x10x3
315x10x3
365x10x4

At this point, my lower back pump was unreal. I haven't put this much volume into a training session in a very long time, and it felt great. I had happened to drop by this gym when they were starting up a hypertrophy block. Opened my eyes to what I should be adding into my programming.

RDL with bench on the back of my calves to keep upright
165x10x4

GHDx50

Overall: 10/10, the block pulls were definitely a gut check, don't think I could've gotten 4 sets of 10 at 365 in if I was lifting alone. Looking forward to the summer.

[sperez21]

Friday, january 15, 2016

Back on my programming.

SSB box squats - 8x2 @225#
Speed DL - 6x1 @405, half done sumo, half conventional. slowly gonna start incorporating more sumo DLs to be proficient at both styles.
Power cleans - 135 4x3
Face pull 4x25
Hammer curl 3x16,14,12

overall: felt great, back at school so was able to use the gym with excellent equipment. feels good to use a SSB, texas bar for deads and then an eleiko bar for cleans. felt awesome. 9.5/10.

[sperez21]

Tuesday, January 19, 2016

A weird training session.

Tried to pull off blocks, except we didn't have proper blocks. Pulled off a 45lb rogue bumper plate under a 25lb rogue bumper plate, up until 315x3.

Got angry that it wasn't working, and had to work up to a heavy single.

405x3
425x1
455x1
475x1
495x1
505x1
510x1 (PR)

RDL 4x10 @175#

Hammer curls 4x12
Med ball slam 4x10

overall: 8/10, should've kept my cool. 525 flew off the floor, but couldn't lock it out. at least i know what i need to work on now.

[sperez21]

1/22/16

Dynamic lower day

Box squats - worked up to 365, did 8x2 at 365

Speed DL - called for 70%, so did 370 6x1

Low row - 4x12
Lat pulldown - 4x8
Curl circuit - 4x10,10

lower back feels a little fried from all the pulling, trying to work around some nagging rotator cuff pain as well