Rugby Training/Intermediate Lifting Log Rugby Training/Intermediate Lifting Log

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Thread: Rugby Training/Intermediate Lifting Log

  1. #1
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    Nov 2010
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    Default Rugby Training/Intermediate Lifting Log

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    *This log began on May 10th. It's being copied over here.*

    Long story short:
    Started lifting (again) back in October. Worked up to solid maxes (300 bench, 450 dead, 385 squat) at about 205 pounds, a tick over.

    Started playing Rugby March 1st. Have dropped some weight (just under 195 now), got in much better shape cardio wise. Obviously my lifts fell off (I lifted a little in-season, but not enough).

    August 1st is the start of Fall Season.
    -Goals:
    Improve Cardio and "muscular endurance"
    Get weight up into the 210 range.
    Deadlift 500.
    Major hypertrophy in the neck and shoulders.


    I'm going to begin the off-season with straight linear progression (ala Starting Strength but with less volume). Once I finish that I plan on moving to a more hypertrophy based workouts.

    I also plan on doing 3-5 days of cardio work a week. I'll seperate this into three categories.
    HIIT style- Traditional circuits/intervals. Usually this will be resistance based (IE, barbell complexes, kettlebell stuff, bodyweight work ect.).

    LDIT (Long Distance Interval Training)- Long sprints work. IE, 100meters-400 meters. Tire Flips, Sled Drags ect.

    SLD (Slow, Long distance).

    HIIT being the primary means, LDIT being the main means to improve my aerobic capacity and SLD being thrown in on occasion.

    I'll also have once a week summer practices, and the odd 7s/10s tourny.[/

  2. #2
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    Nov 2010
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    March 9th 2011
    Workout #1
    LDIT Cardio

    Found a hill near my house, it's about 25 feet high and pretty steep. Not a monster, but nothing to sneeze at. It has about 30 yard opening in front of it. I'll call the total distance (from start to top of the hill) about 40 yards with the last 10 yards being up hill. Not a perfect measurement, but I'll go with it.

    5- 40 yard shuttles (40 there, 40 back), the last 10 uphill.
    5- 30 yard shuttles (no hill)
    5- Hill sprints

    Took around 15 minutes including stretching. Decent workout, not a killer but I got some work done. Hitting the weights tommorow, so I didn't want to fry myself.

  3. #3
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    Nov 2010
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    May 11th 2011
    Workout #2
    Weights + HIIT

    Squat:
    Bar x some
    135 x some
    225x5
    245x5
    275x5

    Bench:
    Bar x some
    135x some
    185x5
    225x5
    245x1

    Deadlift:
    135x several
    225x5
    295x5
    345x5

    HIIT Cardio:

    (Power Runner)

    and


    (Jammer). Except ours has a straight bar across instead of 2 seperate ones

    Power Runner with 25 pound plates.
    Jammer with 55 pound plates.

    30 seconds on each, 1 minute rest. So each "circuit" is 2 minutes. I did 5 circuits.

    Thoughts:
    I'm a pussy.

  4. #4
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    May 13th 2011
    Workout #3
    Squats and HIIT

    Squats:
    Bar x many
    135x5 or so
    225x5
    285x5x2
    285x4 (fail on 5).

    It was raining, so I did my cardio in the garage. I have about a 8 yard clearing and did some shuttles. I ran it with 5 shuttles (down and back 5 times) so it was about 80 yards...maybe a little less.

    80 yard shuttles x 10

    Mountain Climbers (30 seconds on, 1 minute off) x 5

    Thoughts:
    I'm still a pussy.
    Despite failing the last rep, I"m going to ignore that and go for 295 on monday.
    Went pretty easy on the cardio, want to save my legs for tommorow.

  5. #5
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    May 14th 2011
    Workout #4
    Long Distance Interval Training (LDIT)

    400m x 6

    Thoughts:

    Decent challenge (for a fatty like me), but not a real killer. Didn't put much emphasis on time (I only timed the 4th, which I did in 2:00 give or take a few seconds). My legs were getting mushy on the 5th lap, so starting with 6 seems like a solid number.

    I might go for a timed mile tommorow, it'll depend on how my legs feel in the morning. I'm looking at 8 hours on my feet at work until about 2:30 in the morning. Monday's squat workout is more important than running a mile.

  6. #6
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    May 16th 2011
    Workout #5
    Lifting + HIIT

    Squats
    Bar x some
    135 x some
    225 x 5
    295 x 5 x 2
    225 x 8

    OH Press
    95 x 5
    135 x 5
    145 x 5

    Power Clean
    135 x 5
    155 x 3
    175 x 3

    Jammer/Power Runner circuit. 110 on the Jammer, 35's on the Power Runner. 30s/30s/1m rest. 6 circuits.

    Thoughts:
    Squat form felt really nice. I'm hitting good depth and my knee's are not traveling forward at the bottom. I'll get a vid up of one of my upcoming lifts. The only issue I"m having is I'm descending really slow to concentrate on my form, so I'm almost doing a negative. It'll be easy to fix.

    Cleans and Press I was just guaging where I'm at, and didn't get after it too hard.

    The circuits left me as jelly.

  7. #7
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    Nov 2010
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    Workout #6
    HIIT


    Corny video, but it was a tough workout.

    I managed a whooping 5 sets. I took a rest in between each set to make sure I'm working the right energy system, under a minute between the sets. I was barely getting off the ground on the last set, so I called it a day to make sure I have a little something in the tank for squatting tommorow.

    EDIT: I did my jump squats going ATG, not that 1/4 squat sh*t he does in the video.[/

  8. #8
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    May 18th 2011
    Workout #7
    Squats

    Squats:
    Bar x some
    135 x some
    185 x 5
    225 x 5
    275 x 3
    305 x 4
    225 x 5

    Chins
    BW x 8
    BW x 6

    Thoughts:
    Wanted a light day so I'm solid for practice tommorow.

  9. #9
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    May 20th 2011
    Workout #8
    Weights and HIIT

    Squats:
    bar x some
    135 x some
    185 x 5
    225 x 5
    275 x 5

    -It was scheduled to be a light day, which was good, because I didn't have much in the tank.

    Bench:
    bar x some
    135 x some
    185 x 5
    225 x 3
    245 x 3
    185 x 10

    Felt awful. No rhythm, felt unstable. Just ugly.

    Deadlift:
    135 x some
    225 x 5
    315 x 2
    365 x 5

    Nice and smooth. This 365 set felt much easier than 345 last week.

    --Beachwork--
    DB shrugs:
    75 x 10 x 3

    -Meh, I'm a little sore from them, but not enough weight to be really effective. 75s were the largest they had. I'll use a barbell and Bill Starr's "Power Shrugs" next time.

    Curlz for girlz

    35x x 10, 8, 6

    -Teh Gunz explosion

    Cardio:
    Power runner. 45 pounds per leg. 10 seconds on, 20 seconds rest. I did 10 reps. Pretty much a waste of time, it destroyed my legs but was minimal "cardio." I stopped because of boredom.

    Next time I'll up the weight on them and see if that helps.

  10. #10
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    Nov 2010
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    starting strength coach development program
    May 22nd 2011
    Workout #9
    HIIT

    20 yard shuttles x 20
    40 yard spring x 6

    Thoughts:
    Felt pretty good. 87 degrees when I was running (easily the hottest yet this year). Maybe got to a 7/10 on the fatigue scale during the shuttles. Did the sprints after a mini-rest (say, 10 minutes), since I still felt pretty good. Cut it off after 6 because the legs were getting heavy and I was getting slow, I have to squat tommorow afterall.

    Sidenote: Went out and bought some Chuck Taylor high tops. Brand new for $30. Excited to try them out squatting tommorow.

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