Reply
Results 1 to 11 of 11
  1. #1
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline

    Rugby Training Log

    Goals
    - Personal
    Start for my college's rugby club
    Squat 500 lbs. before the first week of classes -- 550 lbs. before 2010
    Deadlift 500 lbs. before the first week of classes -- 550 lbs. before 2010
    Bench 250 lbs. before the first week of classes -- 300 lbs. before 2010
    Push Jerk 225 lbs. before the first week of classes -- 275 lbs. before 2010
    Increase speed and overrall conditioning
    Win Southern California's Strongest Teen Competition
    - Team
    Win Southern California Rugby Conference
    Compete at USA Rugby Collegiate Nationals

    Background
    I played rugby for four years in high school but I had to sit out my first season in college due to patellofemoral syndrome. I'm working back from that injury, and slowly conditioning myself to match fitness. I typically play flanker, but my agression allows me to play any pack position or as a center in the back line if necessary. I have competed in a two powerlifting meets, winning both.
    Reply With Quote

  2. #2
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline
    Training

    - Workout A
    Back Squat [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
    Bench Press [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
    Goodmornings
    Seated BB Military Press
    Chin-Ups (Hammer Grip)
    DB Floor Press
    Abdominal Work
    Fascial Stretching

    - Workout B
    Deadlifts [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
    Push Jerk [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
    T-Bar Rows
    CG Bench Press
    DB Snatch
    BB Curls
    Neck Strength / Mobility Work
    Fascial Stretching

    - Workout C
    Front Squat [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
    Incline Press [5RM / 3RM / 10-8-6 / 1RM / 6 x 3]
    V-Bar Pulldowns
    Standing DB Military Press (Hammer Grip)
    DB Shrugs
    DB Bench Press
    Abdominal Work
    Fascial Stretching

    For the first couple of weeks cardio will be done on off-days; mostly on the row machine, stationary bike, light jogging, until my knee gets into running shape. Then I will do cardio three times a week; 1 sprint speed session, 1 longer distance fartlek, and 1 day of swimming / hiking / biking etc.
    Last edited by lionsrugby12; 05-24-2009 at 04:36 PM.
    Reply With Quote

  3. #3
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline
    Typical Diet

    - Meal 1
    3 whole eggs
    1 piece of whole grain bread
    Fish oil and multivitamin

    - Pre-Workout
    1 serving of creatine monohydrate

    - Post-Workout
    1 scoop ON Whey
    1 serving of creatine monohydrate
    1 glass of orange juice or 1 piece of fruit

    - Meal 2
    1 piece of grilled chicken / steak or 1 can of tuna
    Veggies

    - Meal 3
    1 piece of grilled chicken / steak or 1 can of tuna
    Veggies

    - Meal 4
    1 piece of grilled chicken / steak or 1 can of tuna
    1 serving of nuts or peanut butter

    - Meal 5
    1 scoop ON Casein
    Reply With Quote

  4. #4
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline
    Program starts up tomorrow afternoon, I'm excited to get in the gym and pound through some squats and try to kick my dipping habit.
    Last edited by lionsrugby12; 05-26-2009 at 09:21 PM.
    Reply With Quote

  5. #5
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline

    May 27, 2009

    Workout A

    Back Squats (Narrow Stance / ATG):
    135 x 5
    225 x 3
    275 x 1
    315 x 1
    335 x 5

    Bench Press:
    135 x 5
    155 x 3
    185 x 5

    45-Degree Hyperextensions:
    BW x 15
    10 x 12
    10 x 12

    DB Standing Military Press:
    25's x 12
    35's x 12
    45's x 8

    Chin-Ups (Hammer Grip):
    BW x 5
    BW x 4
    BW x 4

    DB Floor Press:
    60's x 8
    70's x 8
    80's x 6
    Reply With Quote

  6. #6
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline
    Day one down of not dipping.
    Reply With Quote

  7. #7
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline

    May 29, 2009

    Workout B

    Deadlift:
    135 x 5
    225 x 3
    315 x 3
    365 x 1
    405 x 5

    Push Jerk:
    135 x 3
    155 x 1
    185 x 4 -- failed on 5th rep

    T-Bar Row:
    45 x 12
    90 x 10
    115 x 8

    CG Bench Press:
    135 x 10
    155 x 8
    155 x 6

    BB Curls:
    65 x 10
    75 x 8
    75 x 3 -- don't really know what happened arms were just toasted
    Reply With Quote

  8. #8
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline

    June 1, 2009

    Workout A

    Back Squat:
    135 x 5
    225 x 3
    315 x 1
    385 x 3

    Bench Press:
    135 x 5
    185 x 3
    215 x 3

    45-Degree Hyperextension:
    10 x 15
    10 x 12
    25 x 10

    DB Shoulder Press:
    30's x 12
    40's x 10
    50's x 6

    Lat Pulldowns:
    125 x 10
    125 x 6

    DB Floor Press:
    75's x 10
    75's x 6
    Reply With Quote

  9. #9
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline
    Just thought I'd post a video of me maxing out from around January. It was my max-out day and my previous best was 365, I hit it easily, then moved up to 385, hit it, 405 hit it, and then this is my last set of 425. The rep was slow and form is kind of sloppy but hey it's meet passable and a 50 lb PR.



    I'd like to guess that my 1RM is right around 475 right now. Going from 315 x 1 to 475 x 1 in less than a year isn't too shabby.
    Last edited by lionsrugby12; 06-01-2009 at 06:06 PM.
    Reply With Quote

  10. #10
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline

    June 3, 2009

    Workout B

    Deadlifts:
    135 x 5 (tried sumo stance first set, hated it)
    225 x 3
    315 x 2
    365 x 1 (felt like ****)
    405 x 1
    435 x 3 (found a bottle of nose tork in my bag)

    Push Jerk:
    135 x 3
    155 x 1
    185 x 1
    205 x 0
    205 x 0 -- really pissed off and made the rest of my workout suck

    T-Bar Rows:
    45 x 12
    90 x 10
    135 x 8

    CG Bench Press:
    135 x 8
    185 x 4
    185 x 4

    BB Curls:
    65 x 12
    65 x 8
    65 x 8

    *****ty workout today, I felt a little tricep strain benching after monday's workout. really hurt for the rest of the day, then on tuesday felt a little better, and today even better but I think that's why I was pressing low numbers.
    Reply With Quote

  11. #11
    Registered User lionsrugby12's Avatar
    Join Date: Apr 2009
    Location: California, United States
    Age: 29
    Posts: 364
    Rep Power: 0
    lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50) lionsrugby12 will become famous soon enough. (+50)
    lionsrugby12 is offline
    Changes to the program...

    - Workout A
    Back Squat [5RM / 3RM / 1RM / Deload]
    Bench Press [5RM / 3RM / 1RM / Deload]
    45-Degree Hyperextensions
    Standing DB Military Press
    V-Bar Pulldowns
    DB Floor Press
    Abdominal Work


    - Workout B
    Deadlifts [5RM / 3RM / 1RM / Deload]
    Push Jerk [5RM / 3RM / 1RM / Deload]
    T-Bar Rows
    Goodmornings
    CG Bench Press
    BB Curls
    Neck Work


    - Workout C
    Front Squat [5RM / 3RM / 1RM / Deload]
    Incline Press [5RM / 3RM / 1RM / Deload]
    Chin-Ups
    Hammer Grip DB Military Press
    DB Shrugs
    DB Bench Press
    Abdominal Work

    Notes -
    My back squat work will be done geared, starting practicing for my meet in September. I may also wear gear during my deadlifts but it failed miserably the last time I attempted so that might change
    Reply With Quote

Similar Threads

  1. training log
    By good_guye28 in forum Supplements
    Replies: 2
    Last Post: 12-02-2009, 02:09 PM
  2. Guy's Rugby And Pl Training Log
    By ruga buga in forum Powerlifting Workouts - Training Journals
    Replies: 382
    Last Post: 08-29-2009, 09:44 AM
  3. Guy's Rugby and PL Training Log
    By ruga buga in forum Workout Journals
    Replies: 4
    Last Post: 06-26-2008, 08:10 AM
  4. rugby training?
    By amature in forum Teen Bodybuilding
    Replies: 6
    Last Post: 04-09-2002, 04:34 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com