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  1. #1
    Being african ruga buga's Avatar
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    Guy's Rugby and PL Training Log

    Hi people...

    This is my second log here, the first one got dull and irritated me due to lack of motivation and what not, so thought it was time to start again fresh!

    Stats:
    15 y/o
    82kg
    13% BF?
    Estimated Maxes:
    Squat: 95kg
    Deadlift: 110kg
    Bench: 80kg
    Clean: 65kg
    Snatch: 50kg
    Military Press: 50kg
    100m- 13.5
    40yard- probably 4.7/8... never tested

    Goals:

    Bulk to 90kg then cut to single digits
    Raise big 3 total
    Get stronger, faster, leaner...

    I play rugby, this is my passion in life... I play lock, flank and 8th man.
    I have had some experience in the gym but most of it being wasted time and effort... Just coming off Starting strength and will be doing ws4sb 3 that can be found here: http://www.defrancostraining.com/articles/articles.htm

    I have four games left in the rugby season where I will be training in the gym 2 days a week and then off-season where I will go to the originally planned 4 day a week format with the speed/conditioning when I have the extra time...

    The template will vary alot from week to week but the general plan for the first few weeks will be as follows

    ME UPPER

    Close Grip bench(2 weeks)/Incline bench(2 weeks) - working up to 3rm
    DB Floor Press - 3x10
    Chest-supported row S/S
    Scarecrows 3x10
    BB shrugs 4x8
    Hammer curls 3x10

    DE lower

    Box Jumps 5x1
    Bulgarian Split Squats 2x10
    Pullthroughs 3x10
    Hanging Leg Raises 4x10

    RE UPPER

    Incline DB press 3xmax reps or speed bench
    Chinups S/S
    Seated DB cleans 3x10
    DB shrugs S/S
    DB extensions 3x10
    Bar Holds 3xtimed sets

    ME LOWER

    Box Squat work up to 3rm
    Walking Lunges 3x12
    Deadlift off mats 3x5
    Ab circuit

    Gladly appreciate any support/comments ect...
    ....

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  2. #2
    Being african ruga buga's Avatar
    Join Date: Nov 2007
    Location: South Africa
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    Entry 1: ME LOWER 23/06/08

    1. Conventional Deadlift (Double Overhand)

    20kgx5
    40kgx5
    60kgx5
    80kgx5 --------> (Break)
    60kgx3
    80kgx3
    90kgx3
    100kgx3
    105kgx3 +10kg PR

    Big mess up today. A guy was using the squat rack for over an hour so I decided to do the DL first which was going to be supplemental exercise and low box squat wa going to be ME but he didn't budge so I decided just to go with DL as the ME lift... All I can say is I have never felt fried like this before, this is a ****load of volume for me on DL!!!! I was suprised when the 100kg set went up because I estimated my DL max to be about 105kg so I thought give 105kg a shot and it went up pretty well and called it a day there... Could of got 110kg for a triple but decided to let it rest after a session like that.... Very happy with this overall

    2. Walking Lunges

    8kg(each hand) x12
    8kg(each hand) x12

    3. Good Morning

    20kgx8
    30kgx8
    40kgx8

    Was fried long time ago hence the numbers were kept very submaximal...
    ....

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  3. #3
    Being african ruga buga's Avatar
    Join Date: Nov 2007
    Location: South Africa
    Age: 26
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    Entry 2: RE UPPER 24/06/08

    1. Incline Dumbell Press (Max reps)

    8kg'sx10 -----> Warmup
    10kg'sx10 ----> Warmup
    15kg'sx17
    16kg'sx12
    17kg'sx12 (17kg's means a pair of 17kg DB's, not 17 put together)

    These felt awesom. Haven't ever done max reps before so not sure how many reps I should be aiming for or what not but a succesful day overall.

    2. a) Chinups
    BWx10
    BWx10 BWx10

    2. b) Rear Delt Flyes

    6kg'sx10
    5kg'sx10
    5kg'sx10

    3. Barbell Shrugs

    60kgx10
    60kgx10
    80kgx10

    4. Dumbell Overhead Extensions

    17kgx10
    17kgx10
    17kgx10

    5. Barbell Timed Holds

    60kgx20secs
    80kgx15secs
    100x5secs

    Grip is smoked from yesterdays DL session.

    6. Elbow/Rotator Cuff Pre-Hab Circuit

    Tricep Pushdowns(rope) 2x12
    External Rotations 2x12
    Internal Rotations 2x12
    ....

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  4. #4
    Being african ruga buga's Avatar
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    Entry 3: Conditioning 25/06/08

    1. Warmup

    10 mins of slow jogging, high knees, butt kicks etc followed by dynamic stretch

    2. Hill Work

    *ALL WORK DONE AT 100% UNLESS STATED OTHERWISE*

    3x15m @ 75%

    3x15m

    3x30m @85%

    Working sets: P.s. All continous reps and 1 min rest between sets...
    STEEP HILL!!!!!

    3x30m
    3x30m
    3x30m
    3x30m
    ....

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  5. #5
    Being african ruga buga's Avatar
    Join Date: Nov 2007
    Location: South Africa
    Age: 26
    Posts: 6,476
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    Entry 4: DE LOWER/ME UPPER 26/06/08

    Slight twist today as im leaving tomorrow for a holiday with my dad(going fishing and hunting wooo) So I decided to kill two birds with one stone as I wont be in the gym until I get back...

    1. Broad Jumps

    3x5 (low box jumps)

    8x1 -----> Working sets

    No measuring tape but im estimating around 2.5-2.8 if not more metres...

    2. Bulgarian Split Squats with added ROM

    9kg'sx10
    9kg'sx10

    3. Pullthroughs

    75kgx10 (Full rack of weights)
    75kgx10 (Full rack of weights)
    75kgx10 (Full rack of weights)

    4. Close-Grip Bench Press

    20kgx5
    20kgx5
    30kgx5
    40kgx3
    50kgx3
    60kgx3
    65kgx3 PR +5kg

    5kg PR on a triple for bench ress for me, never mind close grip so I am quite happy with this as I have heard that CG is usually lower then the regular numbers... Good PR!

    5. Dumbell Floor Press

    13kg'sx10
    16kg'sx10
    16kg'sx10

    6. T-Bar Row

    30kgx10
    50kgx10
    50kgx10
    ....

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