Rugggbys Training Log

BP

20 x 10 (x2)
40 x 8 (x2)
60 x 8
80 x 8
90 x 8
100 x 7, 6, 5

FLIES

21 x 9 or 10, 8, 8

BP OFF OF PINS (chest height)

60 x 8
80 x 7, 5, 6

ABS

x10
5 x 10
10 x 10
15 x 9

The last set of BP off of pins, i lowered the weight to the pins a lot faster than the previous 2 sets. My aim is to help ‘in the hole’ with normal benching. But i also feel it so much in my chest starting from chest height.

Alright session, good pump. The flat was extremely hard as im coming down with a sinus infection or something. Extremely hard to breathe etc.

BB ROWS

20 x 8 (x2)
40 x 8
50 x 8
70 x 6 - wrist played up
50 x 8
50 x 7 :frowning:

SS PULL UPS

5, 4, 4

ONE ARMED ROWS (2 sec squeeze, 2 sec stretch)

21 x 8
21 x 8lh 7rh
21 x 8 8

I just couldnt feel it in my right lat, whilst doing them, it made my left side of back click.

FACE PULLS (with bar)

BAR x 12
30 x 10
40 x 9
20 x 9

BB CURL (30 sec rest)

20 x 14, 8, 6

MP

20 x 8 (x2)
40 x 8
50 x 8
65 x 8, 8, 7

INC BENCH

40 x 8 (x2)
50 x 8 had to stop here, due to shoulder and pec

STEERING WHEELS

15 x 5 … once again had to stop due to shoulder.

My body is falling apart

This session was hard and it wasnt with the best prep. Just woke up and went.

Ive had something wrong with my sinuses or something for the past 2 weeks, and when im benching heavy i go completely deaf with a searing pain in my head. Its almost unbearable, trip to the docs i think.

All in all, a shit sesssion.

BP

20 x 8 (x2)
40 x 8 (x2)
60 x 8
80 x 8
90 x 8
100 x 7, 6, 5

BENCH OFF PINS

60 x 5
80 x 5
90 x 3
100 x 0

Gonna do 3 sets of press ups in a bit, when my left pec calms down a bit

Get to the docs man so you can keep killing it! 100 x 7 bench isn’t bad considering it sounds like you are in a hell of a lot of pain! Thought the violent cough I’ve got going was bad. Guess I’ll live.

Yeah i should go really, but i hate going to the docs! Suppose considering everything, getting the same reps as last week isnt toooo bad…

Who do you play for fella? I noticed that you live around London as well. I played for Blackheath 2’s and development before the commute from north London 3 times a week got too much. Played some social stuff last year but looking forward to getting back into it properly this season.

Nice lifts as well. Its always a nice confidence boost when your lifts are going up consistently.

I play for your arch rivas mate!

I probably know a load of people you know, but obv i wont mention names on here. I dont like doing that.

I tried PM’ing you but it wont let me!

What club do you play for in N london now? I was so looking forward to playing properly again, but my knee is winning the battle atm :frowning:

[quote]rugggby wrote:
I play for your arch rivas mate!

I probably know a load of people you know, but obv i wont mention names on here. I dont like doing that.

I tried PM’ing you but it wont let me!

What club do you play for in N london now? I was so looking forward to playing properly again, but my knee is winning the battle atm :([/quote]

Dartfordians or Westcombe park?! Had some good games against both those teams. I feel the same about naming names over the net. The chances are weve played against each other if you’ve ever played Blackheaths second or devs team. Last season I played for Southwark Lancers who play in Kent 2. It was really nice only having to train once a week and be guaranteed a game at the weekend. I work in the city so it only takes me 10 minutes to cycle from there to Peckham where they train.

I’m going to do the same this year. I know I’m no where near good enough to play at semi pro level so I’m just going to enjoy my rugby. Gives me a bit more freedom to do what I want in the gym as well. I work at a gym in farringdon so your more than welcome to come down and train if you ever want a change of scenery. We have a squat rack, 3 or 4 adjustable benches and dumbbells up to 60kg. Almost everything you ever need.

I’ll try and sort my PM function out.

[quote]Austinsprodigy wrote:

[quote]rugggby wrote:
I play for your arch rivas mate!

I probably know a load of people you know, but obv i wont mention names on here. I dont like doing that.

I tried PM’ing you but it wont let me!

What club do you play for in N london now? I was so looking forward to playing properly again, but my knee is winning the battle atm :([/quote]

Dartfordians or Westcombe park?! Had some good games against both those teams. I feel the same about naming names over the net. The chances are weve played against each other if you’ve ever played Blackheaths second or devs team. Last season I played for Southwark Lancers who play in Kent 2. It was really nice only having to train once a week and be guaranteed a game at the weekend. I work in the city so it only takes me 10 minutes to cycle from there to Peckham where they train.

I’m going to do the same this year. I know I’m no where near good enough to play at semi pro level so I’m just going to enjoy my rugby. Gives me a bit more freedom to do what I want in the gym as well. I work at a gym in farringdon so your more than welcome to come down and train if you ever want a change of scenery. We have a squat rack, 3 or 4 adjustable benches and dumbbells up to 60kg. Almost everything you ever need.

I’ll try and sort my PM function out.
[/quote]

I didnt know Darts were Club’s rivals? I played for Combe!

I know what you mean about freedom and no pressure. Thats why I kinda stopped playing properly, just fell out of love with it. But sod’s law, when i get the fire back, i get injured :frowning:

Cheers for the invite mate.

Just looked at your pics mate, and you’re built!

What position do you play?

You should get a log going, i would certainly follow

[quote]rugggby wrote:
Just looked at your pics mate, and you’re built!

What position do you play?

You should get a log going, i would certainly follow[/quote]

Cheers mate, appreciate the comments. I like to think of myself as an Austin Healy style utility back! 9 is my first choice position but I filled in on the wing and at 10 a few times last season. How about yourself?

I did start a log but I was far too slack with it. I might start it up again now pre season is all but over.

Im a specialist 13 mate :wink: haha

Im gutted i missed pre season, my fitness isnt great at the best of times, i really needed it.

MP

20 x 8 (x2)
40 x 8
50 x 8
65 x 8, 8, 8 (set PB)

PLATE RAISE

25kg x 9, 6, 7

STEERING WHEELS

15 x 4, 4 stopped there as my shoulder was starting to hurt.

SEATED DB PRESS

21 x 8, 8, 8

MAHOOSIVE front delt pump, it was unreal.

^^^^ day before that session, i did a back workout but wrote it down on a random bit of paper… it was the same as this session, but different numbers (hopefully)

BB ROW (2 second squeeze at top and 2 second hang) ONE ARMED DB ROW (1 sec squeeze and hang) superset

20 x 10 21 x 5
30 x 8 21 x 5
40 x 8 21 x 5
50 x 8 21 x 5
60 x 6 21 x 5

minimal rest, about 30 seconds. I really wanna concentrate on feeling my lats, and not just shifting heavy weight. I have a great mind muscle connection with / in? my lats, so hitting them is easy.

FACE PULLS with barbell

20 x 12
30 x 10
40 x 7
40 x 5

major neck and trap pump

SS PULL UPS with 1 sec hold and hang

3, 4, 3

BB CURL

20 x 12
25 x 8
30 x 7, 6, 7

man i hate working my biceps

PUSH PRESS

30 x (x2)
40 x 3
50 x 3
60 x 3
65 x 3
70 x 3
75 x 3
80 x 3
85 x 3
90 x 3

had more in the tank, but dont wanna mess up mondays benching

BB ROW TO CHEST 2 sec squeeze (emphasising mid back)

40 x 8, 8
50 x 7

hardddd

DB ROW 1 sec squeeze n hand

41 x 7, 6

ABS

x10
5 x 10
10 x 10, 10, 10

BENCH

20 x 8 (x2)
40 x 8 (x2)
60 x 8
80 x 8
90 x 8
100 x 8 (pb) 5, 5

same number of reps the last 3 sessions.

BENCH OFF OF PINS (chest height)

60 x 5
80 x 5
90 x 5, 5, 5

MILITARY PRESS

20 x 8 (x2)
40 x 8
55 x 8
70 x 8 (pb) 7, 5

PLATE RAISE

25kg x 9, 7, 7

SEATED DB PRESS

22 x 8, 8, 8

STEERING WHEELS

15 x 5/6 ? , 4, 4

LAT RAISE

11 x 8, 8, 8

Fucking great sesh. particularly pleased as i started work again today and didnt really eat much and was creaaamed.

Felt good.

Your delts must be blowing up by now with all that shoulder work! Congrats on the new employment, hope this one keeps money the money coming in for ya.

Your benching is coming along damn well, too

cheers mate. its the same building job i had before, just work dried up for a bit.

I think my benching is improving because i am hitting the front delts hard. Ive never really trained them directly.