Will be doing weights in between rugby training and games so my week’s gonna look a bit like this;
monday - school rugby training / upper
tuesday - club (men’s) training
wednesday - school match / lower
thursday - club training
friday - upper
saturday - mens game
sunday - rest
may need to change this up come september as I think I’m going to be burnt out with all the rugby then trying to get to the gym 3 times a week. got around 4 weeks until september so I will see how it goes at the moment. when it gets to sept. I will probably do a simple 2xfullbody per week just to maintain during the season.
skipped leg day as my whole body aches from training, got a nice black eye to show for it aswell.
did some bodyweight exercises for legs just to keep 'em ticking over
single leg squat
bodyweight squat
single-leg deadlift (without bar or weights basically just a stretch)
calf raises on stairs
will do leg day on the weekend sometime to catch up.
Bench-
20x55kg
15x80kg
9x90kg
2x105kg
1x110kg(missed) *went for 1 rep max as there is a challenge in my gym, would have done it had it not been 5th set
Shoulder raises-
15x10kg
12x12kg
12x12kg
T-bar machine rows-
12x40kg
10x50kg
6x60kg
Preacher curls with EZ curl bar
12x30kg
12x35kg
12x37.5kg
12x37.5kg
15x32.5kg
I am really hoping that my body can adapt to the stress of training 4 times a week and hitting the gym. Had a intense rugby session again tonight, then again haven’t had a easy senior session so far. The legs and back take a bit of a beating the night of training and sometimes the day after. Depending on how I feel tomorrow it could be lower no.2 or might save it 'till Thursday then do upper Saturday/Sunday.
Have my first senior game next Wednesday so we will see how that goes, first game in around 6 months cause of ridiculous persistent injury and not letting them heal so this year has been good to get a good solid pre-season in and I actually feel pretty fit.
My horrendous injury time line:
2007 autumn-ish kicked in the eye, bleed into iris developed minor glaucoma in the eye out for most of the rest of the season
2008 august in a pre-tour training session to canada twisted and tore lateral meniscus in left knee most annoying thing was that it wasn’t even in contact, just turned and it went.Still played in Canada even though being warned not to by doc (“once in a lifetime” no one in their right mind would sit and watch their mates play)
2008 november return to playing without any real rehab done play a few games definately not at 100%
2009 january making a tackle felt same knee go again, different injury though, bruised end of femur and damaged cartilage of the femur. Told may need surgery but to wait 4 months to see if it would heal itself
2009 may told I don’t need op, beginning of long rehab
present - rehab went well feeling good during training so hopefully completely healed. Advised by a former england and british lions player who suffered same injury, not to play under any circumstances until you are ready.