All for the Pump - Rugby & Lifting

Training
1465

14th October 2024 Week 38 - Upper Body A Session- Rest Pause (gaining week 2)

Broken Finger Week 1

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

  1. HS Chest Press
    47kg each side x 10 (RP x 3 x 3 x 2)

  2. Lat Pull Down
    84kg x 10 (RP x 4 x 3 x 3)

  3. Viking Press
    58.5kg x 10 (RP x 4 x 3 x 3)

  4. Pec Dec
    75kg x 11 (RP x 4 x 4 x 4)

  5. Seated Cable Rows
    91kg x 8 (RP x 4 x 4 x 3)

  6. Bent over rope tricep extensions
    11 weight x 12 (RP x 4 x 3 x 3 )

  7. DB Hammer Curls
    18kg DBs x 10 (RP x 5 x 4 x 4)

Pull exercises with a broken finger were challenging but i got it done.

6 Likes
1466

Use straps

1 Like
1467

Am I understanding this correctly? This is what this looks like?

HS Chest Press
47kg x 10
47kg x 3
47kg x 3
47kg x 2

1468

15th October 2024 Week 38 - Lower Body Session- Rest Pause (gaining week 2)

Broken Finger Week 1

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

  1. Mobility
    Did limited work this morning as i just forgot

  2. TBDL - squat form
    113kg x 10 (RP x 4 x 3 x 3)

  3. Seated Hamstring Curl
    77.5kg x 10 (RP x 4 x 3 x 3)

  4. Standing calf raises
    65kg x 12 (RP x 6 x 6 x 6)

  5. Cable ab raises
    17 weight x 10 (RP x 5 x 5 x 4)

  6. Sprints on assault bike
    10 seconds sprints, 20 seconds rest x 8

Done.

1 Like
1469

Yep, so do some warm up sets before, so

Warm up sets
3 minutes rest
47kg Each side x 10 reps
25 seconds rest
1st RP set x 3 more reps (same weight)
25 seconds rest
2nd RP set x 3 more reps (same weight)
25 seconds rest
3rd RP set x 2 more reps (same weight)

That all correct? on my first set i was aiming for 8-12 reps and the 3 RPs sets all to failure but guessing i should be between 2-5 reps if I’ve got the weight correct

3 Likes
1470

Okay I understand.

A typical DC-style Rest Pause set would be something like:
47kg x10
(25s rest)
47kg x6
(25s rest)
47kg x3

For me, I added a top set before the Rest Pause set so I could take a bit from both the TBJP and DC world.
I wanted the top set as my primary focus, but the higher reps of Rest Pause sets to truly push the muscle to failure.
The standard TBJP Top Set, Backdown Set were just too heavy for my joints to recover from. Now my backdown set has 20-30 reps and a lighter load.

What my training looks like for this is:

^I added commentary for explanation.

Set 1 is top set
Set 2, 3, and 4 are really just one Rest Pause set. When the total reps performed for this set are greater than 30, its time to increase weight. For this set, I only hit 29 so I’m still good to stay at this weight.

If you like how you’re doing things, then don’t change it at all!
The way you’re doing your rest-pause sets are basically in 4 sets, which is probably a whole different level of pain (in a good way).

In either case, the 25 seconds rest period might be better thought of in “breaths”.
Dante recommended taking 10-12 really deep breaths - like painfully deep - to help regulate breathing before the next “set” so the failure point was the muscle, not your cardio.

I feel like I’m doing a shit job of explaining it so let me know if this is confusing or doesn’t make sense.

2 Likes
1471

17th October 2024 Week 38 - Upper Body Session B - Rest Pause (gaining week 2)

Broken Finger Week 1

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

  1. Slight incline Smith Press
    89kg x 6 (RP x 2 x 1 x 1) - need to lower weight

  2. Chins - palms facing
    x 9 (RP x 2 x 2 x 2)

  3. HS Shoulder Press
    45kg x 12 (RP x 5 x 3 x 4)

  4. HS Seated Row
    50kg each side x 10 (RP x5 x4 x3)

  5. Cable lat raises
    20kg x 10 (RP x 5 x 5 x 5)

  6. Tricep cable OH metal bar extensions
    75kg x 10 (RP x 4 x 3 x 3)

  7. DB incline curls
    15kg DBs x 10 (RP x 4 x 3 x 3)

Good session, enjoying this but dam its hard work.

6 Likes
1472

Cheers for the info, guess i’d planned the rest pause from memory so got it wrong from my DC days. I’ll have to see over the next couple of week show my recovery is. I did love the JP style light back off set but i found that my lifts on the first set progressed while my back off set didn’t for some reason.

I might be 4 weeks of what i’m doing and then switch it up. Guess i’ll see if i’m over training or not, although just thinking i will have a week off if i go away in 2 weeks.

2 Likes
1473

21st October 2024 Week 39 - Upper Body Session A - Rest Pause (gaining week 3)

Broken Finger Week 2

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

  1. HS Chest Press
    47kg each side x 11 (RP x 3 x 3 x 2)

  2. Lat Pull Down
    84kg x 11 (RP x 4 x 4 x 3)

  3. Viking Press
    58.5kg x 12 (RP x 3 x 3 x 3)

  4. Cable Row
    91kg x 10 (RP x 3 x 3 x 3)

  5. Pec Dec
    75kg x 12 (RP x 4 x 4 x 3)

  6. Bicep hammer curls
    18kg DBs x 12 (RP x 4 x 4 x 3)

  7. Tricep Cable rope bent over extension
    12 weight on rack x 9 (RP x 4 x 3 x 2)

Played 70 minutes of rugby at the weekend (as i got a yellow card so spent 10 minutes off the pitch). Felt good going into the game and legs felt very fresh, i made a real effort to be well hydrated and full of carbs for the match.

Took another knock to my left hand, not sue why but I’ve now hurt my wrist, broke my finger and now my thumb all on the same side. Possible the way i’ve been tackling on my left.

5 Likes
1474

23rd October 2024 Week 39 - Lower Body Session - Rest Pause (gaining week 3)

Broken Finger Week 2

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

  1. Mobility work

  2. TBDP
    113kg x 11 (RP x 3 x 2 x 1)

  3. Hamstring seated curl
    77.5kg x 12 (RP x 4 x 4 x 4)

  4. Standing calf raises
    75kg x 10 (RP x 6 x 5 x 5)

  5. Cable ab raises
    17 Weight on rack x 13 (RP x 5 x 5 x 3)

  6. Assault bike sprints
    10 seconds, 20 seconds rest x 8

6 Likes
1475

My lungs hurt just reading this.

1 Like
1476

24th October 2024 Week 39 - Upper Body Session A - Rest Pause (gaining week 3)

Broken Finger Week 2

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

  1. Smith Incline Bench
    89kg x 7 (RP x 2 x 1 x 1)

  2. Chins (grip is an issue with my broken finger all being strapped up)
    x 9 (RP x 2 x 2 x 2)

  3. HS Shoulder Press
    47kg each side x 10 (RP x 5 x 4 x 2)

  4. HS single arm Row
    50kg x 12 (RP x 5 x 4 x 3)

  5. Cable lat raises
    20kg x 12 (RP x 6 x 6 x 4)

  6. Incline DB curls
    15kg DB Curl x 11 (RP x 4 x 3 x 3)

  7. Bent over tricep metal bar cable extension
    75kg x 12 (RP x 3 x 3 x 3)

Great pump, today, full of carbs and feeling massive until the HGH guys entered the gym :rofl:

7 Likes
1477

25th October 2024 Week 39 - Lower body at home session (gaining week 3)

At home lower session today. Skipped rugby training last night as feeling run down.

So did three rounds of this:

  1. Squats - 1m
  2. SL weighted RDL - 30s each side
  3. Plank - 30s
  4. Rear neck bridge - 15s
  5. Step ups -30s each leg
  6. Side lunges - 1m
  7. Crunches - 1m
  8. Front neck bridge - 15s

Good sweat on. Ready for a holiday next week. Might get a workout in, might not, will see.

5 Likes
1478

28th October 2024 Week 40 - Upper Body Session A - Rest Pause (gaining week 4)

Broken Finger Week 3

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

Managed to sneak a very early workout in before we’ve gone away.

When I got back home the wife asked me why I was walking round with my arms sticking out :rofl: I felt massive with a great pump so I didn’t care.

  1. HS chest press
    47kg each side x 12 (RP x 2 x 2 x 2)

  2. Seated cab row
    91kg x 11 (RP x 3 x 3 x 3)

  3. Viking press
    61kg x 8 (RP x 3 x 3 x 3)

  4. Lat pull down
    84kg x 12 (RP x 4 x 3 x 3)

  5. Pec dec
    77.5kg x 10 (RP x 4 x 4 x 3)

  6. Bicep hammer curls
    20kg DBs x 8 (RP x 4 x 3 x 4)

  7. Tricep rope extension bent over
    12 weight x 11 (RP x 4 x 2 x 2)

Now it’s holiday times!

8 Likes
1479

:laughing: :muscle:

1 Like
1480

31st October 2024 Week 40 - Legs and Upper Body Session B - Rest Pause (gaining week 4)

Broken Finger Week 3

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

Another workout i snuck in on holiday for a change.

  1. Mobility Work

  2. TBDL - squat
    113kg x 12 (RP x 3 x 2 x 2)

  3. TBDL hamstring work, nice and light
    73kg x 12 (RP x 6 x 6 x 6)

  4. Incline Smith Press
    89kg x 5 too heavy
    69kg RP x 4 x 4 x 5

  5. Chins - palms facing
    x 7 (RP x 2 x 2 x 2)

  6. HS Shoulder Press
    47.5kg each side x 11 (RP x 4 x 4 x 3)

  7. HS seated Row - single arm
    52.5 x 10 (RP x 4 x 3 x 3)

3 Likes
1481

4th November 2024 Week 41 - Upper Session A - Rest Pause (gaining week 5)

Broken Finger Week 4

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

  1. HS Chest Press
    50kg each side x 10 (RP x 2 x 2 x 2)

  2. Lat Pull Down
    91kg x 8 (RP x 3 x 3 x 3)

  3. Viking Press
    61kg x 10 (RP x 3 x 3 x 3)

  4. Cable Row
    91kg x 12 (RP x 3 x 3 x3)

  5. Pec Dec
    77.5kg x 12 (RP x 4 x 3 x 3)

  6. Tricep Rope bent over extension
    12 weight on rack x 10 (RP x 3 x 2 x 2)

  7. Hammer Curls
    20kg DBs x 9 (RP x 3 x 2 x 2)

Hard going back to work this morning. I’ve started looking for a new job as i’m not being treated with the amount of respect i think i’m deserved.

Had a lovely week off with the family though, really lucky man.

5 Likes
1482

Is it that you arent being respected as you believe you deserve, or that you’re being disrespected?

Subtle difference in wording, stark difference in application.

1483

I’m not being disrespected, its just i used to manage a £250m per year portfolio with 21 staff and be responsible for making all of decisions and the company i’m at have given me 4 staff and £5m a year (which is frustrating) but i can’t make any decisions that’s my big moan, i’m being micromanaged and not given any space to run my portfolio how i want.

I guess i don’t like being told what to do, especially at work when i’m an expert in what i do. Respect is really important to me and i don’t feel like i’ve got any weight at work, i don’t feel like i’m listened to.

2 Likes
1484

5th November 2024 Week 41 - Lower Session A - Rest Pause (gaining week 5)

Broken Finger Week 4

Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones)

Mobility work

  1. Trap bar squats
    118kg x 9 (RP x 3 x 3 x 3)

  2. Trap bar DL
    78kg x 12 (x 6 x 6 x 6)

  3. Calf raises
    75kg x 11 (RP x 6 x 6 x 6)

  4. Cable ab raises
    17 weight x 14 (RP x 4 x 4 x 4)

  5. Sprints
    10 second sprints, 20 seconds rest x 8

Great session but knackered this week.

4 Likes