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  1. #1
    Being african ruga buga's Avatar
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    ruga buga is offline

    Cool Building My Base

    Well just to start off and introduce myself. I am 15 years and stats will be shown below. I see to it appropriate to log my work here as I am trying to get stronger and look into competing quite soon...

    I have been quite badly injured in the last few months and will be focusing on working back up to where I was and beyond. The injury was in my back and had me out of all sport and lifting for 3 months. Much of the training will focus on posterior chain work and building a base to work off in the near future... any comments, suggestions, criticism appreciated

    Now (after injury)/Goal (01/07/08)
    Back Squat: 110kg/125kg
    Front Squat: 80kg/95kg
    Deadlift: 110kg/125kg
    Bench: 70kg/85kg
    Bodyweight: 81.2kg/85kg


    TRAINING

    I have had a change of heart about this and will be doing http://www.geocities.com/elitemadcow...Linear_5x5.htm
    Bill starrs intermediate 5x5, i think this is a wiser choice for now as i am going to need that extra frequency of the lifts to get the form and motion right again

    DIET

    I have no strict diet that I will be following, just lots of clean foods somewhere in the range of 3000-4500 calories.

    SUPPLEMENTS

    Not a huga fan of supplements, all i will be using is a PWO shake and possibly some cheap creatine mono
    Last edited by ruga buga; 04-25-2008 at 09:00 AM.
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  2. #2
    Registered User tomahawk1984's Avatar
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    tomahawk1984 is offline
    Alright mate. Good to see you've got a plan. Are you doing this along with playing?
    Weak in the gym, weak in the kitchen.

    5-3-1 Spreadsheet I've made, feel free to use it http://www.mediafire.com/download.php?yxnn0dtrw3j
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  3. #3
    Team CESA LessThanLuke's Avatar
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    Good luck! What position you play in rugby?

    nevemind just ead under your name you play in the back row.
    Last edited by LessThanLuke; 04-24-2008 at 01:35 PM.
    793 deadlift @ 231 https://www.youtube.com/watch?v=a8k57L5fvPk
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  4. #4
    EAT!EAT! tinyman5000's Avatar
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    tinyman5000 is offline
    i wanna see how this routine goes, im doing something similar but far lower volume. I'll stay around good luck!
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  5. #5
    Being african ruga buga's Avatar
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    ruga buga is offline
    Originally Posted by tinyman5000 View Post
    i wanna see how this routine goes, im doing something similar but far lower volume. I'll stay around good luck!
    nice, keeping a journal?

    Originally Posted by LessThanLuke View Post
    Good luck! What position you play in rugby?

    nevemind just ead under your name you play in the back row.
    back row, second row, front row, could play center and had a few games at fullback... thanks

    Originally Posted by tomahawk1984 View Post
    Alright mate. Good to see you've got a plan. Are you doing this along with playing?
    nope, its my season now but my back is far to weak to play and don't want to injure it anymore so i will be working on getting it stronger and more stable before i play again. It cold be a couple weeks or could be the whole season im out. Will just see because im not up for playing with an injury
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  6. #6
    Being african ruga buga's Avatar
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    ruga buga is offline
    25/04/08

    OFF DAY

    Taking this last off day today to get some extra recovery after the session with the chiropractor on wednesday and will hit the gym tomorrow. Diet is good for example this morning was

    06:00
    4 whole eggs
    1 bowl oats
    09:00
    4 chicken breasts
    1.5 cups veggie mix
    Last edited by ruga buga; 04-25-2008 at 09:01 AM.
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  7. #7
    EAT!EAT! tinyman5000's Avatar
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    tinyman5000 is offline
    lol 4 chicken breasts wtf

    yeah im keeping a journal its in my sig, i've already smashed two pr's on the new thing im doing, got my diet nailed down. I should be a lean natural 200 lbs in 4 years. Doesnt seem like you get alot of carbs or fat man
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  8. #8
    Being african ruga buga's Avatar
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    ruga buga is offline
    Originally Posted by tinyman5000 View Post
    lol 4 chicken breasts wtf

    yeah im keeping a journal its in my sig, i've already smashed two pr's on the new thing im doing, got my diet nailed down. I should be a lean natural 200 lbs in 4 years. Doesnt seem like you get alot of carbs or fat man
    nice will check it out now, no i don't, usually carbs are well below 100 as have cut down froma fat ass 217 in the last few months... now that i gonna start bulking it will change a bit but not all that much...

    p.s. 4 chicken breats = 700 cals for me
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    Being african ruga buga's Avatar
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    26/04/08 WEIGHT:79.8kg in the morning before meals

    TRAINING (all weights in kg's)

    Week 1 Day 1

    Squat
    40x5
    50x5
    60x5
    70x5
    80x5 (nice was well below parallel, was working on this as haven't been able to really get to below parallel due to a lack of flexibilty)

    Bench
    30x5
    35x5
    45x5
    50x5
    55x5 (easy work, HAPPY)

    Powerclean
    40x3
    45x3
    50x3
    55x3 (felt a bit odd but working on exploding up and getting the extension which i was lacking today)

    Row
    30x5
    35x5
    40x5
    50x5
    55x5 (piss easy)

    Dips
    BWx10
    BWx10
    BWx10

    Hanging Leg Raises
    x10
    x10
    x10

    Plank
    BWx30secs
    BWx30secs
    BWx30secs

    Overall: Happy with todays workout, nice to be back and working towards something that i really want.

    Things to work on next time:
    Getting more below parallel but keeping good form during my squat
    Extension whilst doing cleans
    Last edited by ruga buga; 04-27-2008 at 12:35 AM.
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  10. #10
    Being african ruga buga's Avatar
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    27/04/08 Weight:79,8kg

    GPP

    I will be following IA's basic pulling schedule now for GPP work twice a week as I have finally got my ass into gear and built a sled... The schedule can be found here http://www.ironaddicts.com/forums/showthread.php?t=4202

    Week 1 Day 1

    5 mins (2.5 forwards, 2.5 back) with approx. 15kg sled and 20kg inside

    Overall: Started off really light as this is only the secong time I have done sled work, will be working hard at this as my GPP is lacking, needs alot of work...

    Things to work on:
    Form
    Stride Length

    *looking forward to tomorrows gym session, will try get a video of 90kgx5 deadlift and some box squat form check*
    Last edited by ruga buga; 04-27-2008 at 09:56 AM.
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  11. #11
    Being african ruga buga's Avatar
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    ruga buga is offline
    28/04/08 Weight: 80.7kg

    TRAINING (All weights in Kg's)

    Week 1 Day 2

    Box Squat (4 inch below parallel)

    50kgx2x8 (weightxrepsxsets)

    Deadlift

    40x5
    60x5
    70x5
    80x5
    90x5 (felt really good, wow I enjoyed these)

    Push Press

    30x5
    35x5
    40x5
    45x5

    Good Morning

    40x8
    40x8

    Pullthroughs

    40x8
    50x8
    70x8
    82.5x8

    CARDIO

    10mins on rowing machine

    Overall: Nice workout. Easy

    Things to work on:
    Form on OH work
    Deloading and stabilising myself on deads
    Last edited by ruga buga; 04-28-2008 at 09:06 AM.
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  12. #12
    Being african ruga buga's Avatar
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    29/04/08 Weight: 79,7kg

    TRAINING & GPP

    Well I had to do day 3's bench today as I don't have acces to a bench tomorrow...

    Bench Press

    30x5
    35x5
    40x5
    50x5
    58x3 (felt good, still getting used to this motion again)
    40x8

    Pullups

    BWx5
    BWx8
    BWx8 (nice and easy)
    BWx5

    Farmers Walk

    35kg DB's 40 meter passes x 3 (these were great, hope to incorporate more strongman events in my training as it gets more settled down etc... I love it)


    Things to work on:
    Controlled smooth lockout on bench
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  13. #13
    EAT!EAT! tinyman5000's Avatar
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    Are these in kgs?

    Why are you using such submaximal weight? So you dont stall?
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  14. #14
    Being african ruga buga's Avatar
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    ruga buga is offline
    Originally Posted by tinyman5000 View Post
    Are these in kgs?

    Why are you using such submaximal weight? So you dont stall?
    yes in kg's and because i don't want to go and injure myself again, I want to steadily get myself back into it, I have the patience...I don't wanna go straight back into training and then injure myself and be out for another 3-6 months
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    EAT!EAT! tinyman5000's Avatar
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    good idea, i wouldn't be that disciplined lol. looking forward to your next session
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  16. #16
    Being african ruga buga's Avatar
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    Originally Posted by tinyman5000 View Post
    good idea, i wouldn't be that disciplined lol. looking forward to your next session
    hahaha its coming now
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  17. #17
    Being african ruga buga's Avatar
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    01/05/08 Weight: 80,2kg

    TRAINING (All weights in Kg's)

    Week 1 Day 3

    Squat

    40x5
    50x5
    60x5
    70x5
    85x3 (I have changed over to more PL style squat, wider stance, hips back etc instead of oly. squats and this was my first day doing them... these squats just flew up, no problem at all and this was only my first day doing them like this so i am very excited )

    Cleans (Squat Clean)

    30x5
    40x3
    50x3
    55x3

    Hanging Leg raises

    x12
    x10
    x12
    x10

    Standing Calve Raises

    60x12
    75x12
    90x12
    105x12
    120x12

    Seated Calve Raises

    50x10
    50x10
    50x10

    OVERALL
    I was very happy, especially with the squats, I can't wait to be setting some PR's soon!!!!

    THINGS TO WORK ON
    Form on PL squats
    Extension on the clean
    ....

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    Being african ruga buga's Avatar
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    03/05/08 Weight: 79,4kg

    TRAINING & CARDIO (All weights in Kg's)

    Week 2 Day 1

    *Quite a bad day, think its because I haven't slept well the last two nigths, lifts were suffering, everything was slow and some missed*

    Squat

    40x5
    50x5
    65x5
    75x5
    85x5 (5rm PR ... don't know why but my rep maxes are alot lower than what they are computer calculated to be, so I have already set a max on the program, very happy about this... The set itself was ok, last rep was slow)

    Bench

    30x5
    35x5
    45x5
    50x5
    60x5 (5rm PR ... same situation as the squats)

    Clean

    30x5
    35x5
    40x3
    50x3
    50x3
    50x2 (Was so finished by now i decided not to up the weight and missed the last rep here :angry: )

    Dips

    BWx8
    BWx10
    BWx8

    Pullthroughs

    60x6
    75x6
    90x6
    105x6 (Couldn't go any higher as this was all the plates on the pulley station lol )

    Lunges

    10's each handx20
    13'sx16
    17'sx12

    Cardio

    10 min on rowing machine, 2200m...

    Overall: Pretty ****, lack of sleep and food, lifts were lacking big time...

    Things to work on:
    Get more sleep
    Better nutrition(pre workout)
    ....

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  19. #19
    Being african ruga buga's Avatar
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    04/05/08 Weight: 79,8kg

    CARDIO

    Well seeing as someone has taken my tire that i was using for a sled i can't do any sled work until it comes back next week so i just went for a little 12 min run around the neighbour hood, pretty bummed about no sled work :angry:

    *Glutes and hammies quite stiff from yesterday, think it was the squats...*
    Only my second day doing PL style squats, do you guys think this is the cause for the stiffness as the squat requires more glute/ham work then oly. style squats???

    Looking forward to tomorrows deadlift
    ....

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  20. #20
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    Good lifting, I'll be following.

    Remind me of me when i was 15.
    Deos fortioribus adesse.

    Welders lift more metal.
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  21. #21
    Being african ruga buga's Avatar
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    05/07/08 Weight: 79,8kg

    TRAINING (ALL WEIGHTS IN KG'S)

    Week 2 Day 2

    2 Inch Below parallel box squat

    50x2 (Warmup)
    50x2 (warmup)
    55x2x8 (weightxrepsxsets) (got video of set 6 I think, not to sure about form, how does it look?)




    Sumo Deadlift

    40x5
    60x5
    70x5
    80x5
    90x5 (was real easy, have video of this will upload later, suffering due to no micro plates but am getting some at the end of this weak )

    5th set, was piss easy!



    Strict OH press

    25x5
    30x5
    35x5
    40x5

    Barbell Row

    40x8
    50x8
    40x8

    Pullups

    BWx5x5

    Hanging Leg raises

    BWx12x3

    Overall: Was a real good session, will get vids up later, bit strange cause I don't have access yet to micro plates but will get my hands on some at the end of this week so will be setting some PR's soon
    Last edited by ruga buga; 05-05-2008 at 11:50 AM.
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  22. #22
    I will break you. KING_OF_SQUAT's Avatar
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    Looks good, but weren't you doing dynamic squats? PICK UP SOME SPEED!

    You've got good form, now UP SOME WEIGHT!
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    Being african ruga buga's Avatar
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    Originally Posted by KING_OF_SQUAT View Post
    Looks good, but weren't you doing dynamic squats? PICK UP SOME SPEED!

    You've got good form, now UP SOME WEIGHT!
    thanks and yes I know the weights im moving are real low but I don't want to rush into anything and re-aggrevate the back injury
    Last edited by ruga buga; 05-06-2008 at 11:59 AM.
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    07/05/08 Weight: 79,8kg

    TRAINING (ALL WEIGHTS IN KG'S)

    Week 2 Day 3

    Squat

    40x5
    55x5
    65x5
    75x5
    85x3

    Clean

    40x3
    45x3
    50x3
    55x3

    Bench

    30x5
    40x5
    45x5
    50x5
    60x3
    45x8
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    sweet yo. looks boring
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    Originally Posted by KING_OF_SQUAT View Post
    sweet yo. looks boring
    haha it is as boring as ****... gonna run it for another month or so then change it... im already bored of it lol
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    Hey ruga. Workouts are looking very good. 5x5 is a great programme.

    On the video for box squats I think you need to sit back more like this



    so that the shins go past parallel. I know these guys take the term wide stance to the extreme but you get the idea.
    Weak in the gym, weak in the kitchen.

    5-3-1 Spreadsheet I've made, feel free to use it http://www.mediafire.com/download.php?yxnn0dtrw3j
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    Originally Posted by tomahawk1984 View Post
    Hey ruga. Workouts are looking very good. 5x5 is a great programme.

    On the video for box squats I think you need to sit back more like this



    so that the shins go past parallel. I know these guys take the term wide stance to the extreme but you get the idea.
    thanks man, yeah i know that now, will work on this next session...

    I am used to the oly. style squats that the transition is gonna take some time
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    Originally Posted by ruga buga View Post
    thanks man, yeah i know that now, will work on this next session...

    I am used to the oly. style squats that the transition is gonna take some time
    Definately going to take some time but it will come! You weight training for rugby or just for the fun of it???? I know you south africans like your ruggers!
    powerlifting journal:

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=106391881

    still looking for 1000lb total :(
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  30. #30
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    Originally Posted by stilltoosmall View Post
    Definately going to take some time but it will come! You weight training for rugby or just for the fun of it???? I know you south africans like your ruggers!
    yes!!! hell i love my rugby, im not sure which path yet so im trying to combine the two but as im injured and can't play rugby this year i might as well give PL a bash and i really enjoy it... Hope to be competing at the end of the year or sooner, just for some experience, i know my lifts are not up to standard for my age/weight/height but im working on it
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