A Rugby Winger and His Workouts

Training Training Logs
201

[quote]Fezz wrote:
Ah we haven’t started doing our analysis until all the teams are announced but I think teams that are used to the heat & humidity of Brazil will do well and Belgium have a dozen really quality players in various teams in the English Premiership that everyone expects to be ones to watch. I was going to ask, what club do you play for? I work with a guy who plays for Brisbane City in the NPL.
[/quote]
I think Belgium is over-rated. Im going for Croatia. I play for a state team in Western Australia in the lower leagues.

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202

May 28

Power Clean 5, 4 x 80kg, 3 x 82.5kg, 2 x 87.5kg, 1 x 92.5kg

Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg

Back Squat 5, 4 x 110kg, 3 x 112.5kg, 2,1 x 115kg

DB OHP 3 x 10 x 22.5kg

DB Hammer Rows 3 x 10 x 22.5kg

DB Incline Curls 3 x 10 x 15kg

DB Supine Tricep Ext 3 x 10 x 15kg

Abs 2 x 3 mins

Had the evening off and got a workout done. Work training finishes on Tuesday and then i’ll be back to normal.

203

May 30

Power Clean 3 x 10 x 60kg

Bench Press 3 x 10 x 77.5kg

Back Squat 3 x 10 x 95kg

DB OHP 3 x 10 x 22.5kg

DB Hammer Rows 3 x 10 x 22.5kg

DB Incline Curls 3 x 10 x 15kg

DB Supine Tricep Ext 3 x 10 x 15kg

Abs 2 x 3 mins

Tired and short of time this morning but I squeezed in the higher rep day and really glad that I did. I found bench the hardest, and when I got my triple extension sorted my power cleans were flying up so once I get consistency I think i’ll stick 2.5kg on those and squats.

204

June 1

Power Clean 3 x 5 x 82.5kg

Bench Press 3 x 5 x 92.5kg

Back Squat 3 x 5 x 112.5kg

DB OHP 3 x 10 x 25kg

DB Hammer Rows 3 x 10 x 25kg

DB Incline Curls 3 x 10 x 15kg

DB Supine Tricep Ext 3 x 10 x 15kg

Abs 2 x 3 mins

Increased cleans, squats, press & rows by 2.5kg. Had no trouble with any of them. Felt strong and good to get three sessions in this week.

205

June 4

Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg

Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 102.5kg

Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg

Pull-ups 3 x 8

DB Incline Curls 3 x 10 x 15kg

Abs 2 x 3 mins

Changed it up a bit, think the full assistance 3x a week is a bit much and I was going to sub in pull-ups so thought i’d do it here in the longer session. Pleased with my progress, feel like i’ve got beginner gains as it’s been a while since i’ve got consistency in my lifts. I probably have an extra 5-10% in each lift to come, particularly in my squats where i’d expect to be hitting doubles at 135-140kg by the end of July.

206

June 8

Power Clean 3 x 5 x 82.5kg

Bench Press 3 x 5 x 92.5kg

Back Squat 3 x 5 x 112.5kg

Abs 2 x 3 mins

Had a few nights out with friends Thurs-Sat and did this in the middle of the day on Sunday so was struggling to keep going. I did the main 3 lifts and abs, arms are feeling quite sore from the last session anyway.

June 11

Track Work

2 x 5 x 100m - average 13.9, best runs were 13.4 and only one worse than 14.3

100m - ran a final one a bit harder, still holding back, managed 12.5 which I was happy about because I was still running rather than sprinting

Used 50m jog + 50m walk as recovery, was keen to get sub 14.5 average so I didn’t make the recovery too challenging.

I’ve just taken pre-workout with the intention of doing my 5,4,3,2,1 session but I might do 3 x 10 depending on how I feel.

207

June 11 continued…

Power Clean 3 x 10 x 62.5kg

Bench Press 5 x 92.5kg, 4 x 95kg, 3 x 97.5kg, 2 x 100kg, 1 x 105kg

Back Squat 5 x 112.5kg, 4 x 115kg, 3 x 117.5kg, 2,1 x 120kg

Pull-ups 2 x 8

Chin Ups 2 x 10

Abs 2 x 3 mins

All three lifts with 5 sets is a bit much so I did 3 x 10 for cleans and will put the 5,4,3,2,1 on another day.

June 13

Power Clean 3 x 5 x 82.5kg

Bench Press 3 x 10 x 80kg

Back Squat 3 x 10 x 100kg

DB OHP 2 x 10 x 25kg

DB Hammer Rows 2 x 10 x 25kg

DB Incline Curls 2 x 10 x 15kg

DB Supine Tricep Ext 2 x 10 x 15kg

Abs 3 mins

As with the 11th I did a different rep scheme for cleans. Increased bench and squats, and I think the effort of the benching made my assistance work very difficult so I cut a set of each. My right pec was hurting where it joins my shoulder - i’ve been trialling a wider grip for the last 4 sessions to hit my chest better and I think i’m just adapting to it.

Foam rollered a lot on Saturday and used a javelin ball to roll my pecs, still feels uncomfortable but I think I can train through it as it doesn’t seem to be aggravated by my main lifts.

June 16

Power Clean 5 x 82.5kg, 4 x 85kg, 3 x 87.5kg, 2 x 90kg, 1 x 95kg

Bench Press 3 x 5 x 95kg

Back Squat 3 x 5 x 115kg

Incline Hammer Row 3 x 10 x 25kg

Abs 3 x 2 mins

Upped my bench & squats, coped with them and I think squats are starting to get easier now i’ve re-discovered my groove. I’m still carrying some pec discomfort and I thought i’d do this Mon am to give it an extra bit of rest. I kept in rows to complement bench but took out all the other assistance work to give my pec a better chance of recovering by Wed/Thurs.

Also changed abs to 2 minute circuits, did one before the workout so I had a less fatigued core compared to the usual 3 mins and just did back to back sets with a short rest at the end to bring my total up to 6 mins.

Been trying to lift 3x a week and have only missed one session in the last nine which is good considering my working hours, gone are the days when I could go a whole year at University training 6x a week and not missing a session all year other than for injuries.

208

June 29

Abs 2 mins

Power Clean 3 x 10 x 65kg

Bench Press 3 x 10 x 80kg

Back Squat 3 x 10 x 100kg

Had two weeks resting a pec injury, did play 9-a-side football for an hour on the 24th and 26th and found it worked me a lot aerobically. Will do that for the next two weeks and in the mean time i’m looking for local rugby clubs in South London who I could play for when I have the time. Played football again yesterday (July 1st) and my legs are still hurting but once I adapt I will probably lift 3x a week on Tues, Thurs & Sun.

209

July 7

Bench Press 3 x 10 x 80kg

DB Bicep Curl 3 x 10 x 15kg

DB Tricep Extension 3 x 10 x 15kg

Abs 2 x 2 mins

Cut my knee in football last Thursday and it got pretty infected, can’t bend it without opening the wound so no squats

210

July 10

Bench Press 3 x 10 x 80kg

Pullups 3 x 9

DB Bicep Curl 3 x 10 x 15kg

DB Tricep Extension 3 x 10 x 15kg

Abs 2 x 2 mins

Standard workout no issues, hope to be able to squat on Sunday but rugby training is Monday so probably take it easy.

211

July 12

Back Squat 105kg x 9, 8, 7

Pullups 3 x 9

Bench Press 85kg x 9, 8, 8

DB Bicep Curl 3 x 10 x 15kg

DB Tricep Extension 3 x 10 x 15kg

Abs 2 x 2 mins

Additional Stretching - 20 mins

My knee has healed enough to squat (very happy about that!) and I thought i’d test myself at 105kg and try to get to 10 reps. Did the same in bench, I never feel like i’m pushing myself when I complete the assigned reps in every set.

I keep on top of arm & leg stretches but neglect spine & torso so I did some yoga stretches to help my back.

212

July 14

Rugby Training

Walked straight into a f**king bleep test didn’t I. New club in South London, nice group of guys all about my age or a few years younger. I’m only after the 3rd XV with the oldies - though now that I think about it i’m 6 mins from the pitch and my work is flexible enough that I could make training twice a week.

So the bleep test, i got 10.1 (excuses: too lazy to squeeze another 0.2 out my legs and I had squat doms that held me back). Outside backs have been set a target of 13.5, I like the idea of performance targets so i’ll work hard in the stamina side of training and see where I land. we got an e-mail through with position-based targets, e.g. 1.3x BW bench, 1.6x BW squat, 3km in 11:15 etc. which i’d like to tick all the boxes of. After the test we played a kind of netball-rugby-NFL game where you can pass in any direction and you have to get it in the end zone (22). Finished with simple line drills.

July 15

Bench Press 85kg x 10, 10, 7

Squat 105kg x 9, 8, 7

Pullups 3 x 9

Abs 2 x 2 mins

Skipped bi/tri as I went to pick up my newly purchased bike from across town. Will look to cycle to work 1-2x a week as a fitness builder/money saver/active recovery. I dropped my recovery from 4-4.5 mins to 3 mins for Squat and 2 mins for Bench.

Last pre-season I started things after a bout of illness at 152lbs, yesterday I was 162lbs and that’s with an interrupted routine due to an infected knee wound. I will never be an Alesana Tuilagi (117kg winger) bulldozing people, so I think it’s about building a body that’s robust with good power:weight ratio. I think my fitness lets me down more than my strength or weight, so if I can lean out a bit and hit 165-170lbs I think i’d be the best version of me.

213

July 16

Rugby Training

Gym Tests

Max. Pressups (to depth) in 2 mins - 80
Max. Burpees (with jump & overhead clap) in 2 mins - 42

S&C work after this was just a write off, had nothing to give. Was a mixture of squats, jumps, sprints, press-ups, burpees.

July 18

Football - 75 mins.

Went to do my warm up jog and someone passed the ball to me so I kicked it back quite hard and tweaked my adductor (!!!). Absolutely livid with myself, i knew I was tight from rugby and warm up was priority number one. Played the whole game and just didn’t sprint or kick the ball very hard, it’s nothing more than a grade 1 as I could jog without pain and only felt it with quick acceleration.

July 20

Bench Press 85kg x 10, 8, 6

Pullups 3 x 9

Bicep Curls 3 x 12 x 15kg

DB Tricep Ext 3 x 12 x 15kg

Abs 2 x 2 mins

Once the adrenaline wore off on Friday I felt my adductor a bit more. I’ve rested it completely and iced it for 20 mins when I got home that evening and will maybe do either light squats or jogging tomorrow if I find the time. This will be one of my busiest weeks of the year so I couldn’t have made training on wed but I have our annual 5-a-side football tournament at work this Thurs that i’m keen to take part in so i’ll test my leg out fully then.

214

July 24

5-a-side football tournament

Played 7 x 12-15 minute games, took the first few easy and gradually kicked the ball harder until i was near 100%. I did a lot of adductor rehab exercises, foam rolling, glute activation in the morning and it gave me the confidence to play. Hanging up my football boots for the year, can’t wait to get back to rugby. Will be squatting later today (25th) if I feel good and if not just bench.

I have pretty bad blisters on my left foot so will need to patch them up before rugby training on Monday, and I got hit point blank in the wrist and that’s swelling up and quite sore so hope that goes (not sore enough to stop me benching).

215

July 25

Back Squat 5 x 5 x 110kg

SL Hip Bridge 3 x 12

Bench Press 5 x 5 x 90kg

A1 Inverted Row 3 x 12

A2 Bicep Curl 3 x 12 x 15kg

A3 Tricep Extension 3 x 12 x 15kg

Abs 3 x 2 mins

Felt pretty good today. Changed up my sessions to 5 x 5 at the suggestion of a rugby-playing friend, but also after reading the set & rep schemes in the article the other day and realising i’m basically doing ~25 total reps at 105kg when i could be doing 25 at a heavier weight and working strength more. Put inverted row in then thought if i’m hitting three different movements I could put it all in a big superset (tri-set?) so i just did them back to back with bi & tri work.

Bench was easier than squats, but I ran around for about 90 minutes yesterday in the heat of the day so i wasn’t expecting my legs to be anywhere near fresh.

Rugby training will be Mon & Wed, want to do full body lifts 2x a week and maybe a fitness session at the weekend, though pre-season games are only 3 weeks away.

216

July 28

Rugby Training - Fitness Work

Shuttle Runs, 10m & WB, 20m & JB x 10 off 45 secs

Shuttle Runs 10m, 20m, 30m off 45 secs x 9 (i missed one as i was dying)

Shuttle Runs 2 x 50m off 60 secs x 10

100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m off 90 secs on the way up and 100 secs on the way down

Touch 20 mins

Over 4km of running, mostly tempo pace, he was shouting “sprint” but I think he just wanted a run rather than a jog. If i’m honest I didn’t give my all at any point as if I do my legs won’t work for a good 10 mins and were having 2-3 mins to take on water between circuits, but I gave a steady 80% throughout. Much happier with touch than I normally am, we played full pitch which is more space than we’re used to and i was able to run some good lines. Feel a bit tight this morning but will train tomorrow then probably lift Thurs am & Sat pm.

217

July 30

Rugby Training

3 station circuit x 2

A 90 sec hit tackle pad, drop to floor, up again, repeat (with partner)
B 3 minutes agility
C 3 minutes (5 burpee, 10 press-up, 15 squat, repeat)

5 x 20m from prone start

Work in pods, passing, some rucking with pads

Good session, my handling is getting better but we played some touch and I called for the ball and wasn’t expecting either a behind the back pass to me or a ‘hot hands’ style pass and I dropped some of those which frustrated me because it would be such a good move if I caught them. Right shoulder was playing up and felt quite tender, i’m left handed so left shoulder is my strong tackle and when I had to hit the pad with my right it was just a token effort with no force behind it.

July 31

Back Squat 5 x 5 x 110kg

Bench Press 4 x 5 x 90kg, 1 x 4 + 1 x 90kg (racked then last rep)

Pogo Jumps 5 x 20 (meant to be good for calves)

KB Swings 3 x 15 x 20kg (good for HS)

SL Hip Bridge 3 x 12 (good for glute activation)

A1 Inverted Row 3 x 12

A2 Bicep Curl 3 x 12 x 15kg

A3 Tricep Extension 3 x 12 x 15kg

Rotator Cuff 2 x 10 x 2.5kg

Abs 3 x 2 mins

Threw in a few new exercises as a pre-hab to the injuries i’m likely to get based on last season. I pulled my calf twice and always worry about my hamstrings when I run so this assistance work should help put my mind at ease. I did rotator cuff as it always seems to fade from my routine when I change things around and my shoulder really struggled with side on external rotation and doing two sets of 10 seemed to help it ease up.

Plan is to do this session the day after Wednesday training, then on Saturday evening i’ll try and increase the weight for the main lifts as i’ll be more fresh. They set us performance targets which are off the internet for the South African national team, so for my position it’s 1.3x BW bench and 1.6x BW squat, which would be nice targets for my 5 x 5 so i’d like to bench 97.5kg and squat 120kg in six weeks time.

218

Aug 2

Back Squat 5 x 5 x 115kg

Pogo Jumps 5 x 20

KB Swings 3 x 15 x 20kg

SL Hip Bridge 3 x 15

Bench Press 5 x 5 x 90kg

Rotator Cuff 2 x 10 x 2.5kg

Abs 3 x 2 mins

Really happy with squats, if I didn’t have 1.25kg plates it would remove the temptation to increase by the smallest increment but I went from 110kg to 115kg like any non-wuss would and it was fine. This is my ‘fresh’ workout as opposed to the one on Thursday which is the morning after rugby training, so completing squats at 115kg this Thurs will be a harder goal. I like my assistance work and now we’re starting speed work at training I think my week looks to be quite well-rounded.

219

Aug 4

Rugby Training

One of those anti-winger sessions where i’m hardly involved, didn’t even feel the need for PWO or dinner as I didn’t break sweat.

Aug 6

Rugby Training

Full contact. Some tackle drills and shoulder warm ups then 2 v 2 with rucking. Was only jogging in at 60% so thought it was a bit c*ntish for them to dump tackle me a few times as that’s not the point of the drill. Well done i’m 74kg you can lift me up, grow up. Game situation for 10 mins at the end but was only ever defending and just made one tackle. Busy tomoz so did legs straight after:

Back Squat 5 x 5 x 115kg - will move to 120kg on Saturday

Pogo Jumps 5 x 20

KB Swing 3 x 15 x 20kg

SL Bridge 3 x 15

Abs 2 mins

Good way to de-stress, will be upping my nutrition more as all the 1 v 1 drills in rugby I was thrown about like a child. I can retain my speed with an extra 5kg, want to focus on legs so will probably split upper and lower again, even if it’s the same day.

220

Aug 7

Bench Press 5 x 5 x 90kg

A1 Inverted Row 3 x 12

A2 Bicep Curl 3 x 12 x 15kg

A3 Tricep Extension 3 x 12 x 15kg

Rotator Cuff 2 x 10 x 2.5kg

Abs 2 mins

Bit of a struggle with tired shoulders from yesterday, tri-set needed lots of stop-starting. My right shoulder has been troubling me when I hit tackle pads or people at rugby training and it was hurting today. Not sure what brought it about but I will ice it after Saturday’s session and see if that helps.