College Rugby Training

Training Training Logs
121

[quote]theBird wrote:
I would be interested to see you typical days diet and supplementation.

tweet[/quote]

I was reading back through my log, and I just noticed that I never replied to this, sorry about that.

Right now, since it’s summer, I’ve got complete control of what I eat. During the school year I have a meal plan, so I don’t have unlimited choices. There’s a lot of places to eat though, so there’s usually some decent food to eat. The only problem is making sure I get enough.

So as for right now (and all summer) my diet has looked like this:

Breakfast- 4 scrambled eggs with cheese, salsa, hot sauce, and spinach
2 pieces of toast with peanut butter and jelly
2 cups of whole milk

Lunch- protein shake (2 cups of whole milk, 2 sccops of whey, big scoop of peanut butter)

Dinner- This varies. I make burgers (they’re lean), burritoes with chicken and black beans,
or chili with chicken a lot. Those 3 meals are probly 80% of my dinners. Sometimes
I’ll go to subway or moe’s or something similiar (fast food but not terrible).

After Dinner- another shake (same as above)

I also drink a couple poweraid zeros throughout the day, and a multivitamin.

I’m pretty consistant with my eating, even once in a blue moon I’ll eat some cookies or a donut, but I never miss a meal. The dinner meals are always big and a lot of protein, usually around 60-70 grams.

During the school year, when I’m on my meal plan, there’s more variety, but this is a general “template” :

Breakfast- 3 servings of eggs (comes out to like 4 eggs), 3 strips of bacon, a serving of
hashbrowns, and 2 cups of whole milk

Lunch- I usually get chick fil a: a chargrilled sandwhich, a piece of fruit, and 2 cups of
whole milk

Dinner- If the hot line has something good I’ll go there. This consists of some kind of
meat, plus 3 sides of vegetables and carb sources, a piece of fruit, and a cup of
milk. If they don’t have anything good, I may go to chick fil a again or I’ll go to
taco bell and get a burrito (It comes with chicken, beans, rice, cheese, sour
cream, and guacamole)

After dinner- a shake (same as above)

122

Today’s Training:

Squat
210x3
240x3
265x5 (best with this weight is 6 reps)

Deadlifts
155, 195, 235 x5

Side bends 3x10 each side

100 yard sprints, I got 10 sprints in 15 mins

Lately my knees have been just aching and sore, which is weird because that’s never happened to me. I thought that maybe it was from conditioning, which some of it probably is, but I realized yesterday that I haven’t been “spreading the floor” when I squat the last couple weeks. I made sure I did it today and my form felt a lot better. I didn’t get a PR on squats, but I’m happy with the set considering that I’ve stepped up my conditioning lately, I trained yesterday, and it’s still 2 reps above the minimum.

123

Training:

Squat
210x3
240x3
265x5 (much easier than last time)

Bench
135, 155, 175 x5

5 chins between each set, changing grips each time

3 sets of T-bar rows, decline situps, rear delt raises

Sled 45 lbs, 12 pushes in 15 mins

The gym I work at got a sled, like a prowler but a different brand. Today was the first day I’ve ever done conditioning with a sled, and it went well (it sucked). I will be putting these in my conditioning tool bag.

124

Training:

Deadlift
275x3
315x3
355x3

Press (chins in between)
95x3
105x3
115x3

2 sets of dips and side bends

40 yard sprints followed by 10 burpees, did 7 in 15 mins

This doesn’t look like much, but it was brutal. I’m beat. On another note, from here on out I’m just going to be getting the required reps, and not pushing for extra. There’s just under a month until practice starts up, and it’s not really worth all the extra effort to get 1 or 2 extra reps.

125

Good training man. I come from the land of rugby, and I am always surprised to see how many americans are into it. Do you guys also know of/watch the variation to Rugby Union known as Rugby League?

126

[quote]panzerfaust wrote:
Good training man. I come from the land of rugby, and I am always surprised to see how many americans are into it. Do you guys also know of/watch the variation to Rugby Union known as Rugby League? [/quote]

I was surprised at how popular it was when I started playing. They do a huge national survey every 5 years for how many people are playing what sports, and in the last 5 years, rugby grew almost 40%. For comparision, football grew like 6% or something.

I know of rugby league, but I’ve never seen anyone play it. Rugby is never on TV here. I believe it is shown twice a year, the college 1A national championship, and the college 7s national tournament. We have to watch it on satellite tv or over the internet.

127

Recovery session:

Spent 30 mins foam rolling and doing a lot of stretching. Felt good and I’m ready to hit tommorow.

128

In for fellow-531/rugby.

129

Today’s Training:

Squat
225x5
255x3
285x1

DB overhead press
35x10
45x9
55x6

T-Bar rows
2 pps x10
2.5 pps x10
3 pps x8

Leg raises for 3 sets

Pushed the sled, 15 trips in 15 mins

Today went very well. 285 was the easiest rep I did all day. I’m liking the new full body set up I’m doing. Conditioning was absolutely brutal.

130

Hey chris, do you take any shake or meal in between your conditioning and lifting? Good progress man.

131

Wow! Nice numbers! Did you do the prescribed reps only on your 3rd squat?
I would love to have a sled for conditioning. Sounds awesome for running through tackles.

132

[quote]jtownlax wrote:
Hey chris, do you take any shake or meal in between your conditioning and lifting? Good progress man.[/quote]

I don’t. There’s no break in between. I just go grab some water and go after it. When I push the sled I have to drive 2 miles to the gym I work at to use it, so there’s a bit of lag time there, which is why I only use it on days that I’m not limited on time.

I don’t know how guys can down shakes during or just before training, if I drink too much water during training it makes me want to hurl.

133

[quote]Rob W wrote:
Wow! Nice numbers! Did you do the prescribed reps only on your 3rd squat?
I would love to have a sled for conditioning. Sounds awesome for running through tackles.[/quote]

Yea I did. There’s only 3 weeks or so until practice starts up, and I figured it’s not worth the extra effort to get 2 or 3 extra reps when I’m about to go to prescribed reps only soon (for in season training).

I’ve wanted to use one for a long time now. Luckily my boss picked one up. It feels EXACTLY like running through tackles.

134

Training:

Bench (5 chins b/t each set)
185x5
205x3
225x1

3 sets each of DB overhead press, DB rows, face pulls

40 yard sprints, 10 burpees x8 in 15 mins

Great training session today. 225 flew up, it was easy. Conditioning was brutal, but I wanted to beat my performance from last time of 7.

1 more step foward.

135

Today’s Training:

Deadlift
295x5
335x3
375x1

3 sets of lunges and ab wheel

Ran intervals on the treadmill for 15 mins

375 flew up. It felt like 275. I had to run on the damn treadmill because it stormed all night last night, so all the fields were soaked. (they also had the sprinklers on on one of the fields, go figure) It wasn’t bad though, actually it went very well.

136

^ what happened in that nutrition thread. Haha nice lifting man. Big fan of rugby too, played in high school and have helped coach a high school team.

137

[quote]Gmoore17 wrote:

^ what happened in that nutrition thread. Haha nice lifting man. Big fan of rugby too, played in high school and have helped coach a high school team.[/quote]

Thank you, I appreciate it.

138

Training:

Press (chins between each set)
105x5
115x3
125x1

3 sets each of db bench, db row, face pulls, and curls

Intervals on the treadmill for 15 mins

125 flew up. It felt like my last warm up set. Since I’ve gone to just the prescribed reps, all my singles have been fast and easy, but today was in a whole other category. I’m ecstatic about this, because last time I had to press 125, before I reset my max, I couldn’t get it to my chin. I broke a PR fairly easily on dumbbell rows as well. Conditioning went well, my lower body is very sore from lifting the other day, so I took it a LITTLE easy on the conditioning, and it went very well overall.

I will spend the weekend recovering with food and beer.

139

Training

Bench (set of chins bt each set)
165x5
185x5
205x5

3 sets of DB overhead press, DB rows, face pulls

15 mins of intervals on the treadmill, a little faster than last time

Great training today. Bench was light, assistance went well, and I found the sweet spot for the intervals. All that beer must have worked.

140

Goals by July 1, 2014

Strict Press 185x1
Bench 315x1
Squat 405x1
Deadlift 500x1

Chins 10 reps bt sets of bench and press
DB rows 125x20 (biggest dumbbell in the gym)