A Rugby Winger and His Workouts

Training Training Logs
241

Sept 16

Pilates (20 mins) and Stretching (10 mins)

Caught out by Pilates, more active than I thought and loads of core work, had to find a full body stretching routine as that felt more like a workout than a recovery aid.

Sept 17

Rugby Training

8 attackers v 4-4-3 guys in tackle pads - like a gauntlet of defenders, had to work on rucking and exposing space

Attack v Defence, ~ 14 per team. Defence kick it out from their try line and come up to defend, turnover ends the game or if attack score.

Really enjoyed this session, involved at all times and lots of full contact. My strength work is paying off and I was driving an extra 4-5 yards before people could stop me. Did take a ? to the quad (knee, head or shoulder) and got a dead leg from it, so can’t walk properly and definitely can’t do squats the following day. Eager for my first game which i think is next Saturday.

Sept 18

OHP 5 x 40kg, 5 x 45kg, 8 x 50kg

Strict Pullups (30 total) 8,7,6,5,4 - dead hang each rep

A1 DB Hammer Curls 20,20,20,17 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg - pleased to get round an extra set of 20’s for these, aiming for 100 reps of each

Ab Circuit (3 sets, 30 secs rest):

B1 Stir the Pot 3 x 5 each way
B2 Side Plank with Raised Leg 2 x 25 secs per side
B3 Hanging Leg Raise 3 x 7

Rotator Cuff 2 x 12 x 5kg

Burpees 3 x 16 - best of 47 secs

Good session here, haven’t OHP in a while and was expecting double figures at 50kg but my 8 felt good. Arms are tired from rugby so to get extra reps out on bi tri superset was nice.

242

Sept 21

Power Clean 2 x 8 x 60kg

Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 10 x 120kg - probably don’t need to lift off my platform

RDL 4 x 8 x 60kg - easy

Ab Circuit (3 sets, 30 secs rest):

A1 Stir the Pot 3 x 5 each way
A2 Side Plank with Raised Leg 2 x 30 secs per side
A3 Hanging Leg Raise 3 x 8

I have a dead leg and my quad isn’t fully healed so I wanted to try out hex bar and maybe do RDL to get the new exercise doms out the way. Love the hex bar already, I have the plates set up on 3-4 inch wooden blocks normally (to protect the floor) but it felt like I was doing rack pulls so will scrap those and try again, because that wasn’t challenging. RDL was fine, can’t decide whether to do single leg or not. Oh and power cleans were just a warm-up, felt my hamstring a little bit so glad I did them.

243

Sept 22

Bench Press 3 x 77.5kg, 3 x 87.5kg, 4 x 100kg

Incline Row 10,10,10,7,9 x 22.5kg (60 secs) - not sure how I got more on the last set

Close Grip Bench Press 10,10,10,10,7 x 60kg (60 secs)

A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg

Rotator Cuff 2 x 10 x 5kg

Burpees 3 x 18 - best of 66 secs - massive hamstring doms from RDL yesterday, more active recovery than competitive attempt

Did 100kg for the 1+ last cycle but that was 11 days ago so hardly expecting miracles. Now doing it once a week it should give me more time to improve. Exercises were all down a bit, have doms from power cleans and from pullups so backs of the arms and traps are not fresh. Stopped at three sets of each for curl-crusher superset for that reason.

Think i’ve been selected for Rugby on Sat, have work until 10pm on Wednesday so won’t make training.

244

I’ve read a few pages now since I’m thinking of playing some rugby in the spring. I haven’t played a competitive sport in decades, I hit 30 earlier this year, but for some reason rugby caught my attention. Especially since there are two clubs within 20 minutes of where I live here in the States. I’ve been watching the southern hemisphere Super Rugby and Rugby Championship thanks to the Internet, I’m getting the hang of it.

I saw your groin injury, wondering if you should add some more single leg work like cross over reverse lunges or wider squats. The Rugby Championship so far has had a lot of wet matches. A wet field is perfect for pulling a groin.

245

Hey Larry, good to have you reading.

Any idea what position you feel you’d slot into? There are a few players with logs here so you could probably find something suitable, my training would suit wingers, full backs and centres. It’s a great team sport and if you can avoid big injuries it’s a fun 80 minutes each weekend.

My groin injury was actually playing football with the guys at work, I was tight from weights and tweaked it by kicking the ball before i’d even done a warm-up jog. I have a groin rehab routine that includes side lying adductor lift but did consider putting SL stuff in routine again.

Sept 23

Pilates (20 mins) and Stretching (10 mins)

Also did the self myofascial release on my calf from recent article and could tell the next day in pogo jumps.

Sept 24

Hex Bar Deadlift 5 x 90kg, 5 x 105kg, 5 x 120kg - no lifting platform

Pogo Jumps 3 x 25 x 2.5kg

BBB Squats 3 x 10 x 85kg - reduced volume to be fresh for rugby

SL Hip Raise - 3 x 12 (15 secs rest between legs)

Didn’t want a max squat as my hamstrings are still tender, also left out KB swings for that reason. Did hex bar instead, last time i had my platform which raised it 3-4 inches, and without it was definitely more of a challenge. Pleased to manage squats, took out two sets so my legs will be fresh for rugby and took a set off all other exercises. Hip raise was far too easy, might do SL BB glute bridge.

246

Well I’m pretty much exactly the same size as you so I’d likely be playing behind the scrum pack. Then I suppose it depends on individual speed. I’m not as quick over distance as I used to be.

247

Ha well i’m giving away about 6-7kg to the second smallest guy in the team so best of luck. I imagine with all the american football you’d have better ball handling skills than us, as we grow up using our feet with soccer. Distance rarely comes into it, if you can change direction quickly or accelerate through gaps you’ll do well, and strength in the tackle helps.

Sept 25

OHP 3 x 42.5kg, 3 x 47.5kg, 8 x 55kg - did 8 @ 50kg a week ago so good to see i’m straight in my groove

Strict Pullups (25 total) 8,7,7,3 - dead hang each rep

A1 DB Hammer Curls 20,20,20 x 10kg
A2 DB Skull Crushers 20,20,20 x 10kg

Ab Circuit (3 sets, 30 secs rest):

B1 Stir the Pot 3 x 6 each way - these are getting easier, I think I need to inflate my swiss ball more
B2 Side Plank with Raised Leg 2 x 30 secs per side
B3 Hanging Leg Raise 3 x 8

Burpees - Tabata (4 mins) - 51 total - friendly competition with gf who does a tabata to finish her sessions, had to do one extra rep per set (she got 39)

Rugby was cancelled with the 4th team but they’ve e-mailed the 3rd team to see if they want any of us. Bit gutted as i’ve already booked the afternoon off work and took sets/reps off this weeks workouts as a mini-taper.

OHP was good, everything else was 85% so breezed through the session.

248

Sept 26

Pilates (20 mins), Stretching (10 mins), Self Myofascial release on HS, Calf, Tib Ant

Sept 27

Rugby Match - 3rd XV (Won 41-8)

Got a late e-mail on Friday saying i’m either in the 3s or Development squad (5s) and to just turn up at our ground 1pm. We had to give a prop to the 2s so I was in the 3s and we had 14 men with number 8 filling in at prop.

Pleasantly surprised with our passing, tackling, just general play seemed a lot higher standard than my last teams 3rds. Mostly young guys so the forward were making the breakdowns all the time and it didn’t have the disorganised melee that i’m used to.

Didn’t touch the ball in the first half, had an overlap and the forward didn’t manage the 10 yard pass to me (he did apologise). Only made one tackle on their winger, he tried to burn me on the outside and I just threw him into touch. Second half was better, had a crash ball but their 13 stopped me pretty quickly, next touch I burned the winger for a try, then I selfishly tried a chip and chase and it went too central and we lost it, and last kick of the game we had a restart, they fumbled and someone popped it to me coming in at pace and i got my second try.

Mainly happy that i’m injury free and after not feeling fully recovered from a new week of weights I got through with no muscle tweaks. Working next Sat so will either do just weights or weights + Wed training this week.

249

Sept 30

BW: 72.6kg / 160lbs

Hex Bar Deadlift 3 x 100kg, 3 x 112.5kg, 4 x 125kg - will do these barefoot next time

Pogo Jumps 3 x 25 x 2.5kg

BBB Squats 3 x 10 x 85kg

Glute Bridge 3 x 15 x 20kg (90 secs rest) - tough!

Weighed myself as I have days where i’m working solid and don’t get enough calories in. Was 2kg heavier a few weeks ago. Deadlift still felt like it was an inch too low for me, will find flexibility exercises to help me get down in position. Everything else was fine, my bodyweight raises were too easy last week so I put in glute bridge and those really hit posterior chain.

The day after rugby I felt awful and I tweaked my bicep and my groin doing basic things like opening the fridge and putting on trousers. Bicep is still not better but groin was just a one day thing, felt good today. I missed DL Sunday and Bench Monday, so moved Wed session to today and will do OHP tomoz or Thurs depending on how the arm feels.

250

Oct 1

BW: 72.2kg / 159lbs

OHP 5 x 45kg, 3 x 50kg, 7 x 57.5kg

Pullups - 9, 7, 7, 5, 2

A1 DB Hammer Curls 20,20 x 10kg
A2 DB Skull Crushers 20,20 x 10kg

Burpees (1 min on/off) 22, 7* - *stopped as my bicep was pulling when on the ground

I tweaked my bicep on Sunday the morning after rugby and was hoping to sneak through this session without it flaring up. Think my downfall was actually stretching it a bit before burpees as that woke it up. First set was fine but I did three reps of the next set before it played up and i stopped immediately and ended the session there. Really pleased to have got through the heavy stuff, I took a set off curls as direct work is asking for trouble. Will do pilates & stretching tomoz then have a total rest on Friday.

251

Oct 2

Pilates (20 mins)

Oct 4

Rugby Match - 3rd XV (Won 59-17)

I think man for man we were 25% stronger so we just breezed through their defence each time, and every ball carry took us 10 yards. Wet conditions and early on I let a pass slip out my hands, but I touched it backwards and we were able to keep the ball. Caught it the next time and the full back just stopped immediately because he was never getting across to me and I put it down for a try.

They were kicking a lot and that’s a big weakness of mine, I had three catches to make, one I fumbled backwards, one I ran and the third I tried a kick and sliced it in to the middle. Came off at half time (and they scored all 17 points in the 5 minutes I was off the field, looked like a whole new team were facing us) but had to play for the other team as they’d lost 2 men to injury. Nobody passed to me so I just stood on the wing like a lemon for 35 minutes.

It’s definitely better than last season where my team got smashed every game, but it wasn’t really a contest and should’ve been 80-0, and when the game’s that easy they don’t feel the need to use the wingers because everyone just wants to score breakaway tries. Injury free and I feel like i’ve just done a 1 mile run, pretty fresh, so definitely weights tomorrow.

252

Looooong day yesterday, starting at 2.45am so no energy for weights

Oct 6

KB Swing (warm up) 2 x 10 x 15kg

Power Clean 3 x 8 x 60kg - kind of a second warm up

Hex Bar Deadlift 5 x 105kg, 3 x 120kg, 5 x 132.5kg - love my hex bar

Pogo Jumps 4 x 25 x 2.5kg

RDL 4 x 8 x 60kg (90 secs)

Abductor/Adductor Raises 2 x 15

Went barefoot for deadlift and the bar height on my shins without shoes is just right for my flexibility. Pleased with 5 reps, and more pleased that my legs were the thing stopping me doing a 6th rep and not that I couldn’t hold my back flat. RDL was easy but i’m playing football Wed am and don’t want super doms. Was nice to ease into my power clean with swings, both felt easy but not pointlessly so. Right now it’s 10am and i’m planning on having breakfast, lunch, then doing upper body this evening but may do it tomorrow morning.

253

Oct 6 part 2

BW: 72.7kg (160lbs)

Bench Press 5 x 82.5kg, 3 x 92.5kg, 2 x 105kg

Incline Row 5 x 10 x 22.5kg - first time i’ve completed it at this weight I think

Close Grip Bench Press 10,10,10,10,8 x 60kg - no such luck with these, can never get that final set

A1 Bicep Curls 20,20,20,18 x 10kg
A2 Skull Crushers 20,20,20 x 10kg

Rotator Cuff 2 x 12 x 5kg

Good session, would’ve liked 105kg to go up a bit easier as the second rep was a struggle, find that my bench suffers most when I lose a kg or two of bodyweight so not concerned and will get my calories up this week where possible. Pleased with the 5 x 10 stuff and bi-tri superset I really worked hard and pump has got my arms over 16" for now. I took out burpees, think i’d rather try and be a kg or two heavier first then work on fitness as i’ve felt pretty good the last game and a half.

254

Hey buddy,

How long have you had your hex bar for? This is something I m considering purchasing.
Massive bench press considering your body weight. I weigh another 15 kg’s than you, but you bench just as much as me. Good work.

tweet

255

I bought it last month, was 60% for me and 40% for my gf as she complains of discomfort when she squats. I like it because I don’t have any safety measures when I squat so now go heavy with hex bar but still high rep squats. We used one sparingly for sprints weight training, so I knew what to expect when I got it. Would definitely recommend it, I feel like conventional deadlift I have 80% of my focus on the position of my back and making sure it stays in place, whereas now it’s about 30% and my limiting factor is leg strength not back straightness.

Oct 9

BW: 73.3kg (161lbs) - poor diet last few days so not a lean gain

OHP 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg

Pullups - 9, 8, 6, 5, 2

Ab Circuit (2 sets, 30 secs rest):

B1 Stir the Pot - 7 each way
B2 Side Plank with Raised Leg - 2 x 30 secs per side
B3 Hanging Leg Raise - 8

Burpees 1 min on/off x 3 - 20, 20, 20 - wasn’t happy with my overeating so put these back in for today

Bi/tri’s were feeling at risk last week during rugby as they hadn’t recovered so I took that superset out today. I played a bit of football yesterday and was working until late so didn’t do squats. Pilates tomorrow then rugby Saturday with the 3’s if i’m picked.

256

Wasn’t picked for the 3rd team, they were playing bottom of the table so hopefully it’s a comfortable win. The 5th team called me up to play for them which I wasn’t keen on as the standard is very low, but luckily my work over-ran so I wasn’t able to play anyway. I’m considering turning up to training and trying to get into the 2nd XV for the odd game, i’d be one of the weaker players but i think I need more of a challenge.

Oct 11

BW: 72.8kg (160lbs)

KB Swing (warm up) 2 x 10 x 15kg

Power Clean (2nd warm up) 3 x 6 x 65kg

Hex Bar Deadlift 5 x 95kg, 5 x 110kg, 8 x 122.5kg - bar started tilting here and had to let go as it was too awkward to hold

Pogo Jumps 4 x 25 x 2.5kg

RDL 4 x 10 x 62.5kg (90 secs) - still a touch light, definitely need 65kg and likely more

Abductor/Adductor Raises 2 x 15

Good session, bit annoyed my grip wasn’t perfect on the DL and the tilt interrupted my flow. Could feel the strain going through my forearms and i’ll try not to rely on straps.

257

Interesting. So you would say the hex bar deadliest is better for those that have suspect lower backs? Are they still taxing, like real deadlifts are?

Im asking this as I want o get my back healthy enough to deadlift again, and I am thinking maybe a hex bar would be a good place to start?

tweet

258

Oh they’re certainly taxing, my legs shake during deadlifts from the effort. I’d say the hex bar feels as lower back friendly as a rack pull, you never feel like you’re right on the limit of your flexibility, you could maybe track one down at a gym and do a one off DL session there before committing the money to one.

Oct 12

BW: 72.5kg (160lbs) - always goes down the day after leg day

Bench Press 5 x 75kg, 5 x 85kg, 6 x 95kg - don’t feel strong when I bench, every rep was an effort even at 75kg

Incline Row 10,10,10,10,8 x 22.5kg - haha, did 50 last time, clearly means I worked harder in bench

Close Grip Bench Press 10,10,10,10,8 x 60kg

A1 Bicep Curls 10kg x 20,20,20,20
A2 Skull Crushers 10kg x 20,20,20,16

Rotator Cuff 2 x 12 x 5kg

Abs - 3 x (Front Plank 30 sec w squeeze, V-Situp x 15)

Arms weren’t up to my usual ab circuit of holding me up for leg raise and rotating on swiss ball, that circuit was much harder! Pleased to push through on bicep curls, getting closer to a 200 rep superset.

259

Oct 14

BW: 72.9kg (161lbs)

KB Swings (warm up) 2 x 10 x 15kg

Hex Bar Deadlift 5 x 100kg, 5 x 110kg, 5 x 122.5kg

Pogo Jumps 4 x 25 x 2.5kg

BBB Back Squats 5 x 10 x 85kg

Glute Bridge 3 x 12 x 25kg - get a really good glute activation from these

Good to get this session done, has been a few weeks. I’m going to have my BBB squats as 60% of my predicted 1RM from DL, so can move to 90kg next week unless I get hideous doms. Probably OHP on Thursday as i’ve got a big evening meal that day so will be good to have that after the gym rather than pilates and stretching.

260

Oct 16

BW: 73.0kg (161lbs)

OHP 3 x 45kg, 3 x 50kg, 7 x 57.5kg

Pullups - 8,7,6,5,4

A1 Bicep Curls 10kg x 20,20,20
A2 Skull Crushers 10kg x 20,20,20

Front Plank 3 x 30 secs
V-Situps 3 x 15

Struggled a bit but got through it, I stopped pullups after any sign of fatigue as I wanted 30 quality reps and was really pleased with them.