Rugggbys Training Log

[quote]rugggby wrote:
But how much do you weigh?! My strength to weight ratio is shit!

A tip mate, to really hit your front delts - steering wheels.

Hold a plate at 10 and 2. Raise it infront of you to face height, turn left then right, then left and right again, then to neutral and lower. Repeat 3 sets of 8 reps as a finisher.

I’ve never had a pump specifically to one area of the shoulder before. Hope it helps.[/quote]

Like 195 morning weight or so. So 88.5kg. Bench is on a bit of a roll at the moment, I’d be happy if it were to continue past 100kg for reps, but we’ll see. So yeah basically BW x 6 atm, pretty poor.

Steering wheels sounds interesting I’ll give them a try as a finisher next shoulder session, good thing about training shoulders is you can use lots of techniques without really messing up recovery compared to say back or legs…

Sorry for double post. It was supposed to say:

Assuming your anterior delts are your weak link when benching.

I learnt it from a colleague who shoulder presses 100kg x 4 and benches 140kg x 1. Swears by it.

I’ve been neglecting shoulders as well for a while due to injury. Pressing still hurts them but I’ve included incline pressing and print presses.

[quote]rugggby wrote:
Sorry for double post. It was supposed to say:

Assuming your anterior delts are your weak link when benching.

I learnt it from a colleague who shoulder presses 100kg x 4 and benches 140kg x 1. Swears by it.

I’ve been neglecting shoulders as well for a while due to injury. Pressing still hurts them but I’ve included incline pressing and print presses.[/quote]

I couldn’t tell you what my weak links are really- my CGBP is 80kg x 7 compared to 88 x 6 flat bench… but I have pretty small arms/triceps imo. Rear delts massively overpower side delts and front delts, of the 3 raises, I can use least on the front. So should be worth a try. I’m not too scared of getting overdeveloped front delts for now anywayzzz. Like everyone I need moar upper chest though… bad

Seems that your chest is the weak link with cg being so close to flat bench.

Have you tried steering wheels? Im in love with them and have a few of my mates and dad doing them, theyre murderous as a finisher! I think theyre helping as well. Hit 110kg x 2 and just missed 125kg. I think i couldve got 3 on 110, but wanted to get 125 :frowning:

Ive started doing power snatches as well and im in love. First time i did them (this week) i ramped up to 60kg x 5. It really hits my traps and i want that power look. tekkers is good as well, but il put a vid up in the olympic and no doubt get shot down lol

Decided to write out all my workouts right back to the 160 x 2 back skwat.
Im off work for a week and extremely bored.

here it goes…

BENCH

20 x 8
20 x 10
40 x 8 (x2)
60 x 5 (x2)
70 x 5
80 x 5
90 x 5
100 x 5
105 x 4 (PB)

CGBP FLIES SUPERSET

65 x 10 12 x 6
65 x 10 12 x 6
65 x 8 12 x 6
65 x 8 12 x 6
65 x 7 12 x 9?!


BENCH

30 x 8 (x2)
40 x 8 (x2)
60 x 5
70 x 5
80 x 5
90 x 5
100 x 4

CGBP FLIES

60 x 10 15 x 6
60 x 10 15 x 7
60 x 10 15 x 7


BENCH

ramped upto 110 x 1

DAY AFTER

20 x 8 (x2)
40 x 8 (x2)
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
105 x 3

TOP HALF BP

60 x 5
100 x 5
110 x 5
120 x 2

CGBP

60 x 8
65 x 8
70 x 8

FLIES

12 x 8
15 x 8
20 x 5


RACK PULLS (below knee)

20 x 8
60 x 5 (x2)
100 x 5 (x2)
120 x 5
140 x 5 ouch

CG pull ups

4, 5, 4

SHRUGS

60 x 16
80 x 14
100 x 7
120 x 1 ----> drop set
100 x 6
80 x 8
60 x 14

SS PULL UPS

6, 5, 4


INCLINE PRESS

RAMPED UPTO 55 x 10 x 3 sets

INCLINE FLIES

15KG x 8 x 3 set

FRONT PLATE RAISE

3 sets of 10 x 20KG


PULL UPS

  1. CG

  2. WIDE GRIP

  3. SS

  4. x5

  5. x4

  6. x5

  7. x5

  8. x3

  9. x3

SHRUGS

20 x 16
60 x 16
80 x 14
100 x 10
120 x 2
100 x 7
80 x 14
60 x 16

BB CURL

20 x 10
20 x 10


BENCH

20 x 10 (x2)
40 x 8 (x2)
60 x 5
80 x 6
90 x 5
100 x 5
105 x 3
110 x 1
115 x 1
120 x 1 (PB)

LOWER HALF BP

60 x 8 x 3 sets

CHEST FLIES

11 x 8
15 x 8
20 x 7
20 x 7
20 x 6

CGBP

60 x 8
70 x 6


PULL UPS SHRUGS

SS GRIP

5 50 x 10
5 60 x 12
5 80 x 10
5 80 x 12
5 80 x 8
5 80 x 8

BB CURL

25 x 10
25 x 9
25 x 8


INCLINE PRESS

20 x 8 (x2)
40 x 10
60 x 10 (x3)

MILITARY PRESS

20 x 8
40 x 8
60 x 8
55 x 8
55 x .5?

INCLINE PRESS

17 x 7
17 x 7
17 x 6

PLATE RAISE

20 x 8, 8, 7

STEERING WHEEEEEEEELS

15 x AMAP


BB ROWS

20 x 10 (x2)
40 x 8 (x2)
60 x 8, 9, 7

PULL UPS WIDE GRIP

4, 4, 3 - right shoulder pain

KROC ROWS

31 x 10
41 x 10
51 x 7

PULL UPS SS GRIP

4, 5, 4

SHRUGS

60 x 16
80 x 14
100 x 8
80 x 8
60 x 7

PULL UPS CLOSE GRIP

3

BICEP CURL

25 x 10
25 x 9
25 x 7


BENCH

20 x 10 (x2)
40 x 8 (x2)
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
105 x 4
80 x 10
80 x 10
80 x 10

BENCHING REALLY HURT MY RIGHT WRIST AT THIS POINT

FLIES

11 x 8
15 x 8
20 x 8
20 x 8
20 x 8

CGBP

65 x 8
70 x 8
75 x 6
75 x 5
75 x 5


PULL UPS SS GRIP

6, 5, 4

BB ROWS

20 x 10 (x2)
40 x 8 (x2)
60 x 10
60 x 9
60 x 10

KROC ROWS

31 x 10
41 x 10
51 x 8


INCLINE PRESS

20 x 8 (x2)
40 x 10
65 x 10
65 x 10
65 x 10

MILITARY PRESS

20 x 8 (x2)
40 x 5 gave up here because of shoulder pain

INCLINE FLIES

17 x 8 (x3)

PLATE RAISE

20 x 8, 8, 10

STEEERING WHEEEEEELS (up left right left right neutral down =1)

15 x 7
15 x 6
15 x 6


SS PULL UPS

7, 6, 5

BARBELL ROWS

20 x 8 (x2)
40 x 8
65 x 10
65 x 7
65 x 8

DB ROWS

30 x 10
40 x 10
40 x 10
40 x 8

SHRUGS

60 x 16
80 x 2 – stopped there because i just couldnt feel it in traps

BICEP CURL

25 x 10
25 x 10
25 x 8


BENCH

20 x 10 (x2)
40 x 8 (x2)
60 x 8
70 x 8
80 x 8
90 x 8
90 x 6
90 x 6

FLIES

21 x 8
21 x 8
21 x 5

felt my old left pec injury flaring

CGBP

65 x 8
70 x 7
70 x 5
60 x 2

STEEERING WHEEEEEELS

20 x 4
15 x 6
15 x 6


HANG POWER SNATCHES

20 x 8 (x2)
30 x 8
40 x 5
50 x 5 x 3 sets

BB ROWS

20 x 8 (x2)
40 x 8
65 x 8
65 x 8
65 x 8

SS PULL UPS

7, 6, 5

BB CURL

20 x 14
25 x 10
30 x 6

CLEANS

40 x 5
60 x 5
60 x 5 good technique

KROC ROWS

40 x 10 x 3 sets


MILITARY PRESS

20 x 8 (x2)
40 x 8
50 x 8
60 x 8
60 x 8
60 x 6

INC PRESS

40 x 8 (x2)
50 x 8
70 x 10
70 x 8
70 x 7

INC FLIES

18 x 6
18 x 7
18 x 7

PLATE RAISES

20 x 8, 8, 10

LAT RAISES

12 x 5
12 x 6
12 x 5

STEEERING WHEEELS

15 x 6
15 x 4
15 x 4


BENCH

20 x 8 (sp)
40 x 5 (sp)
60 x 5
80 x 5
90 x 5
100 x 5
110 x 2 --maybe couldve pushed 3
125 x 0
90 x 8
90 x 6
90 x 6

FLIES

21 x 8
21 x 8
21 x 7

DB FLAT BENCH

21 x 10
31 x 9
41 x 3


POWER HANG SNATCH

20 x 8 (x2)
40 x 5
50 x 5 —right trap pulled :frowning: FML

PULL UPS

CG = 1
SS = 2 WIDE GRIP = 3

  1. x5
  2. x5
  3. x3
  4. x4
  5. x5
  6. x4
  7. x5
  8. x3
  9. x5
  10. x2
  11. x3

these were supersetting as it were, with brachioradialis curls. hanging a db with the weight only on one end over your knee and curling it.

2kg weight on one side. 6 sets

There are a few workouts where i didnt write them down. About 1.5 weeks worth.

There are also inconsistencies because of injuries and what not. Had a bad arm injury which was caused by a tight brachioradialis muscle on my left arm, solved it by intense stretching so i can finally do curls and stuff again.

MILITARY PRESS

20 x 8 (x2)
40 x 8
50 x 8
60 x 8, 8, 6

INCLINE PRESS

40 x 8 (x2)
50 x 8
70 x 10, 9, 8

INCLINE FLIES

18 x 8, 7, 7

PLATE RAISES

25kg x 6, 6, 6

LAT RAISES

12 x 7, 7, 6

STEERING WHEEELS

15 x 5

had a pain in my right shoulder through out this session, stopped early on steering wheels.
15 x 5

BB CURL

20 x 12
25 x 9
30 x 6, 6, 7

SKULL CRUSHERS

20 x 10 (x2)
30 x 10
40 x 6

right elbow felt like it was going to snap…

PREACHER CURLS

11 x 12 r 10 l
11 x 10 r 8 l
11 x 10 r 8 l

just couldnt target left bicep. brachio was very tight again this session.

TRICEP BEHIND HEAD DB EXT.

11 x 12
11 x 12
11 x 10

BRACH. CURLS

2.5kg - 8, 6, 8, 7, 7, 8, 8 - these were during rest between sets of bis and tris

WRIST ROLLERS

2.5kg - 2 up 1 down
1 up 1 down
2 up 2 down

FOREARM PUMP!

BENCH

20 x 10 (x2)
40 x 8 (x2)
60 x 8
70 x 8
80 x 8
95 x 7
95 x 6
95 x 5

FLIES

21 x 8, 7, 7

LOWER HALF BP

60 x 8
80 x 6
100 x 0

CHEST PUMP IS RIDICULOUS. STILL HAVE PROBLEMS DURING FLIES WITH LEFT PEC.

Do much self ART or foam rolling? Might help to work your pec/bicep out properly, find any impingement and fix it up. You’ll probably find they’re both related by the sounds of it. Good luck.

I do nothing mate. i stretch when it starts hurting but not much. I have no patience when it comes to that sort of stuff. Im gonna have to learn the hard way

SS PULL UPS

8, 7, 5

BB ROWS

20 x 8 (x2)
40 x 8
50 x 8
70 x 8, 8, 8 my traps were working over time during these

CG PULL UPS

5, 5, 4

ONE ARMED ROWS

40 x 10, 10, 10

BB CURLS

20 x 12
25 x 8

Did this session in a gym, didnt have a lot of energy. My traps have been aching really bad since my first oly lifting session.

MP

20 x 8 (x2)
40 x 8
50 x 8
60 x 8, 8, 8

INC PRESS

40 x 8 (x2)
50 x 8
70 x 10, 10, 7 (left pec)

INC FLIES

18 x 8, 8, 8

PLATE RAISES

25kg x 6, 6, 6

LAT RAISE

11 x 8, 8, 8

STEERING WHEELS

15 x 6, 6, 6

HANG CLEANS

20 x 5 (x2)
40 x 5 (x2)
60 x 5
70 x 5
80 x 4 (shit technique so stopped there)

HANG POWER SNATCH

20 x 8 (x2)
40 x 7
60 x 1 :frowning: once again, really bad technique. My right trap is still bad from 1.5 weeks ago.

ABS

10
5kg x 10
10 x 10, 8, 5

All in all this session just didnt feel right.

Oh and my weight is now 217, finally filling out :slight_smile:

CHIN CRUSHERS

20 x 10 (x2)
30 x 10
40 x 7
40 x 8
40 x 7

BB CURL

20 x 12
25 x 10
30 x 8
30 x 7
30 x 6

TRI EXT

11 x 10
12 x 10
13 x 10

PREACHER DB

11 x 10
13 x 10
13 x 10

I threw in 5 sets of br. curls inbetween sets

2.5kg 8, 7, 7, 8, 7

WRIST ROLLER

2.5kg

2 up 2 down
2 up 1 down
1 up 1 down

Murderous forearm pump.

BENCH

20 x 8 (x2)
40 x 8 (x2)
60 x 8
70 x 8
80 x 8
95 x 8, 8, 8 (pb)

FLIES

21 x 8, 8, 8

BENCH off of pins (chest height)

60 x 8
80 x 6
80 x 5
80 x 6

Fucking great session, really powerful. The bench off of pins are really helping. Last week i got 95 x 7, 6, 5.

And no 3 sets of 8 when i had a heavy weekend drinking and hardly eating.

Really recommend them!

I go swimming pretty much every day now.

Its the only fitness i can do that doesnt hurt my knee.

Physio said it was damaged cartilage, which takes an age to heal due to poor blood supply.

Cant wait to get back on the pitch, and start earning some money from it.