In Which BostonRugger Actually Plays Rugby - Preseason
Moderator: Chebass88
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
8/19
55 minutes rugby
8/20
25 minutes LISS on the airdyne. + stretching + being sore
8/21
Bench
225x4x5
Chins
BWx5x5
TBDLLH
385x4x4
Had an intrasquad friendly on Saturday to kick off the season. I really, really missed this.
Have a deep thigh bruise. It might be from going too tight with the lifting block/tape on my left leg. Don't recall getting hit there. Also got spiked real good on the left ankle. Left thumb and pinky area both a little swollen, right shoulder and neck both mildly tweaked. All normal stuff and improving each day. Training tonight. I remember first match of the season causing a lot of soreness in the past. We'll see what being 35 does to recovery time
55 minutes rugby
8/20
25 minutes LISS on the airdyne. + stretching + being sore
8/21
Bench
225x4x5
Chins
BWx5x5
TBDLLH
385x4x4
Had an intrasquad friendly on Saturday to kick off the season. I really, really missed this.
Have a deep thigh bruise. It might be from going too tight with the lifting block/tape on my left leg. Don't recall getting hit there. Also got spiked real good on the left ankle. Left thumb and pinky area both a little swollen, right shoulder and neck both mildly tweaked. All normal stuff and improving each day. Training tonight. I remember first match of the season causing a lot of soreness in the past. We'll see what being 35 does to recovery time
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
8/23/23 - Wednesday
LBBS
245x2x2
Press
125x3x3
Inverted BW Row
BWx10x3
Airdyne
10x (:07/:23)
Getting back into squats. Mega light, low volume. Just getting the movement to protect against crippling doms when I get back to an actual squat workout next week (Nuckols' newsletter on this subject yesterday was timely). Rugby training tonight.
LBBS
245x2x2
Press
125x3x3
Inverted BW Row
BWx10x3
Airdyne
10x (:07/:23)
Getting back into squats. Mega light, low volume. Just getting the movement to protect against crippling doms when I get back to an actual squat workout next week (Nuckols' newsletter on this subject yesterday was timely). Rugby training tonight.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
8/26/23 - Saturday
Press
115x5
125x4x3 - Right shoulder is still a little painful from last week's game. Working through this and getting good extension/shrug at the top seems to have helped.
TBDLLH
325x5x3 - again super light, moderate volume since I've been slacking on lower body since vacation and getting back to rugby. Did it all without straps and was surprised how easy that went. Will continue when possible.
Pullups
23 reps in 7 minutes
Banded neck work.
10 reps front, back, right and left. x2. First time doing this. I'll keep it up and see if I can't keep from getting a tweaked neck from scrummaging. One of the two positions I play requires that I shove my head in between the thighs/butts of two very large men (who must keep as tight together as possible) and then shove them forward into other large men.
Press
115x5
125x4x3 - Right shoulder is still a little painful from last week's game. Working through this and getting good extension/shrug at the top seems to have helped.
TBDLLH
325x5x3 - again super light, moderate volume since I've been slacking on lower body since vacation and getting back to rugby. Did it all without straps and was surprised how easy that went. Will continue when possible.
Pullups
23 reps in 7 minutes
Banded neck work.
10 reps front, back, right and left. x2. First time doing this. I'll keep it up and see if I can't keep from getting a tweaked neck from scrummaging. One of the two positions I play requires that I shove my head in between the thighs/butts of two very large men (who must keep as tight together as possible) and then shove them forward into other large men.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
8/28/23 - Monday
Interval Training
60yd @ jog x12
50yd @ cruising speed x12
35yd @90% x10
20yd sprint x10
All on a :30 clock. 2-3 min rest between sets. 5 minute airdyne and ten minutes stretching as cool down.
Interval Training
60yd @ jog x12
50yd @ cruising speed x12
35yd @90% x10
20yd sprint x10
All on a :30 clock. 2-3 min rest between sets. 5 minute airdyne and ten minutes stretching as cool down.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
8/30/23 - Wednesday
LBBS
275x4x4
Bench
225x4x5
Pullups
5x5
Neck Work
Front, Back, Left, Right - x12each, 2 sets.
Training with the team tonight.
LBBS
275x4x4
Bench
225x4x5
Pullups
5x5
Neck Work
Front, Back, Left, Right - x12each, 2 sets.
Training with the team tonight.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
9/5/23 - Tuesday
60yd @ jog x12
50yd @ cruising speed x12
35yd @90% x12
20yd sprint x12
Last few reps on the 35s and 20s got me to the chest burning stomach turning phase. Good.
Was away on vacation for a few days. Lots of activity, but no loggable workout. Lifting tonight, rugby training Thursday. Might go to the old-boys game on Saturday. I'm old enough to be eligible, but at training they've started putting me in with the A side on the men's team so ...I guess I can still do this
60yd @ jog x12
50yd @ cruising speed x12
35yd @90% x12
20yd sprint x12
Last few reps on the 35s and 20s got me to the chest burning stomach turning phase. Good.
Was away on vacation for a few days. Lots of activity, but no loggable workout. Lifting tonight, rugby training Thursday. Might go to the old-boys game on Saturday. I'm old enough to be eligible, but at training they've started putting me in with the A side on the men's team so ...I guess I can still do this
-
- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
9/11/23 - Monday
Bench
225x4x5
TBDLLH
355x4x4
Had to fit this in a 40 minute time slot. Got it done. Short rests, warmed up deadlift in between the last couple bench sets.
Had rugby training last Thursday, game Saturday. Played about 35 minutes. Made some good tackles and played well in the first 20 mins. Then I botched an easy tackle from a kickoff and knocked what would have been the finisher on a 40m try. Pain.
Much less dinged up than last time. Mild quad contusion on the left leg, up high on the outside. Was limping slightly Saturday/Sunday. Mostly resolved with some ice, a 20 min bike ride Sunday and yesterday's lift.
Off tonight, conditioning Wed, team training Thursday. Might squeeze in some chins and neck work this evening if I have a few minutes.
BW 212. Opened the spigot on calories this weekend post-match. Can't do this stuff in a deficit.
Bench
225x4x5
TBDLLH
355x4x4
Had to fit this in a 40 minute time slot. Got it done. Short rests, warmed up deadlift in between the last couple bench sets.
Had rugby training last Thursday, game Saturday. Played about 35 minutes. Made some good tackles and played well in the first 20 mins. Then I botched an easy tackle from a kickoff and knocked what would have been the finisher on a 40m try. Pain.
Much less dinged up than last time. Mild quad contusion on the left leg, up high on the outside. Was limping slightly Saturday/Sunday. Mostly resolved with some ice, a 20 min bike ride Sunday and yesterday's lift.
Off tonight, conditioning Wed, team training Thursday. Might squeeze in some chins and neck work this evening if I have a few minutes.
BW 212. Opened the spigot on calories this weekend post-match. Can't do this stuff in a deficit.
-
- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
9/17/23 - Sunday
LBBS
285x3x3
Push Press
145x2x5
Chins
5x6
9/18/23 - Monday
7 rounds of:
10s Airdyne Sprint
40lb double dumbell snatch (kind of a jump and flail situation) x4
Burpee Chinups x4
Airdyne Tabata x1
Notes: I suited up as an A-side sub on Saturday, but didn't get on the field. I had tickets to the local minor league baseball game so I had to run right after the match and couldn't stick around to play with the B-side.
Light squats since I looked back at schedule and it had been over 2wks since last squat workout. Going to ramp it up tomorrow night and prioritize squat over deadlift through the season. Maybe some occasional pulling. The circuit last night was pretty brutal. Each movement allowed for top end effort which I need to prioritize.
Off tonight, lift Wed, training Thu, off Fri, Saturday's a rugby day.
LBBS
285x3x3
Push Press
145x2x5
Chins
5x6
9/18/23 - Monday
7 rounds of:
10s Airdyne Sprint
40lb double dumbell snatch (kind of a jump and flail situation) x4
Burpee Chinups x4
Airdyne Tabata x1
Notes: I suited up as an A-side sub on Saturday, but didn't get on the field. I had tickets to the local minor league baseball game so I had to run right after the match and couldn't stick around to play with the B-side.
Light squats since I looked back at schedule and it had been over 2wks since last squat workout. Going to ramp it up tomorrow night and prioritize squat over deadlift through the season. Maybe some occasional pulling. The circuit last night was pretty brutal. Each movement allowed for top end effort which I need to prioritize.
Off tonight, lift Wed, training Thu, off Fri, Saturday's a rugby day.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
9/20/23 - Wednesday
LBBS
285x5x3
Bench
225x4x4
Neck Work
2x12 each side.
LBBS
285x5x3
Bench
225x4x4
Neck Work
2x12 each side.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
9/23/23 - Saturday
~32 mins rugby. 25 mins LISS on the airdyne and stretching in the evening as recovery. Minor tweaks to neck, shoulder.
9/25/23 - Monday
Press - 115x5x4
Shoulder still feeling off. Slight pain/instability from the inside of the shoulder (armpit area) at the top of the motion. I feel the same thing in the bottom of a pull-up. Limited weight.
TBDLLH
395x5x3
Pull-ups
BWx2x10
Super small sets. Stupid shoulder.
Banded Neck work - 15s front and back, 12s to the side.
Airdyne Tabata x1
~32 mins rugby. 25 mins LISS on the airdyne and stretching in the evening as recovery. Minor tweaks to neck, shoulder.
9/25/23 - Monday
Press - 115x5x4
Shoulder still feeling off. Slight pain/instability from the inside of the shoulder (armpit area) at the top of the motion. I feel the same thing in the bottom of a pull-up. Limited weight.
TBDLLH
395x5x3
Pull-ups
BWx2x10
Super small sets. Stupid shoulder.
Banded Neck work - 15s front and back, 12s to the side.
Airdyne Tabata x1
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
9/29/23 - Friday
LBBS
295x5x3
Bench
225x4x5
Neck Work
Airdyne Tabata x1
Saturday
Crossfit-ish conditioning
Airdyne :10, DB Snatches, Burpee Pull-ups - 12mins.
10/1/23 - Sunday
TBDLLH
405x4x3
Press
125x4x5
Chins
BWx3x6 - elbows sore pretty much immediately.
LBBS
295x5x3
Bench
225x4x5
Neck Work
Airdyne Tabata x1
Saturday
Crossfit-ish conditioning
Airdyne :10, DB Snatches, Burpee Pull-ups - 12mins.
10/1/23 - Sunday
TBDLLH
405x4x3
Press
125x4x5
Chins
BWx3x6 - elbows sore pretty much immediately.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/3/23 - Tuesday
Airdyne Tabata x2 (3 min rest in the middle).
12min workout
Airdyne Tabata x2 (3 min rest in the middle).
12min workout
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/4/23 - Wednesday
Squat - 315x5x3
Bench
225x4x6
Chins
Neck work, calf raises.
Notes: I didn't play last weekend so my legs felt great. Took a 20lb jump no issue.
10/5/23
Rugby training. Bye week so they went very hard on the conditioning.
10/8/23
Running Invervals
60ydx10@jog
50x10@ cruising pace
35x10@90%
20x10 sprint
30 second clock. 2-3mins between sets.
Squat - 315x5x3
Bench
225x4x6
Chins
Neck work, calf raises.
Notes: I didn't play last weekend so my legs felt great. Took a 20lb jump no issue.
10/5/23
Rugby training. Bye week so they went very hard on the conditioning.
10/8/23
Running Invervals
60ydx10@jog
50x10@ cruising pace
35x10@90%
20x10 sprint
30 second clock. 2-3mins between sets.
-
- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/9/23 - Monday
LBBS
325x4x2
325x3x2
Press
130x4x3
130x3x2
Pull-ups
BWx3x7
Neck work and calf raises to finish.
Getting away from regular pull/chin-ups has allowed me to suck at them once again.
LBBS
325x4x2
325x3x2
Press
130x4x3
130x3x2
Pull-ups
BWx3x7
Neck work and calf raises to finish.
Getting away from regular pull/chin-ups has allowed me to suck at them once again.
-
- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/11/23 - Wednesday
Run 1/2 mile
50 devil presses (DB push-up into double DB snatch) w 30lb DBs
Run 1/2 mile
17:06
Avg HR 143
Max HR 165 during 2nd run
Notes: We’re taking it BACK to 2010, Lil Wayne released Tha Carter 16, Greg Glassman is just a stinky, horny looking dude on the rise and nobody knows about Ripertotica!
Run 1/2 mile
50 devil presses (DB push-up into double DB snatch) w 30lb DBs
Run 1/2 mile
17:06
Avg HR 143
Max HR 165 during 2nd run
Notes: We’re taking it BACK to 2010, Lil Wayne released Tha Carter 16, Greg Glassman is just a stinky, horny looking dude on the rise and nobody knows about Ripertotica!
-
- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/16/23 - Monday
Mid-Day:
Airdyne LISS - 20 mins
Loosened up the legs. Felt good bc I was still stiff and sore from Saturday's game.
Evening:
LBBS
335x3x5
Bench
225x4x5
Notes: I started for the A-side team on Saturday. We won bigly. Was a lot of fun. It's been a long time since I played that many minutes. I'm not quite as strong, but my conditioning is better than it was when I was 26. Coaches and captain seemed pleased with performance so hopefully I'll keep the spot.
Mid-Day:
Airdyne LISS - 20 mins
Loosened up the legs. Felt good bc I was still stiff and sore from Saturday's game.
Evening:
LBBS
335x3x5
Bench
225x4x5
Notes: I started for the A-side team on Saturday. We won bigly. Was a lot of fun. It's been a long time since I played that many minutes. I'm not quite as strong, but my conditioning is better than it was when I was 26. Coaches and captain seemed pleased with performance so hopefully I'll keep the spot.
-
- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/23/23
Press
95x8x4
Airdyne
25 mins LISS
Notes: Sprained my neck/shoulder in the game Saturday. Had to come off in the 60somethingth minute. Muscle stiffened up with me standing there cooling down in the rain on the sideline. Game was an absolute mudfight in the pouring rain. Lots of tackles, lots of forward ball, lots of scrums. Been doing light neck exercises a couple times/day and ran some 200yd repeats last night. Doesn't seem like I'll be good to go by this Saturday. Going to do bike intervals tonight and will see what I can do in terms of lower body.
Press
95x8x4
Airdyne
25 mins LISS
Notes: Sprained my neck/shoulder in the game Saturday. Had to come off in the 60somethingth minute. Muscle stiffened up with me standing there cooling down in the rain on the sideline. Game was an absolute mudfight in the pouring rain. Lots of tackles, lots of forward ball, lots of scrums. Been doing light neck exercises a couple times/day and ran some 200yd repeats last night. Doesn't seem like I'll be good to go by this Saturday. Going to do bike intervals tonight and will see what I can do in terms of lower body.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/25/23
Bench
225x4x4
Airdyne
Tabata x2
Did not pull bc neck is still sensitive. Was able to bench, but had to pay attention to setup and was very strict/controlled on the movement.
Bench
225x4x4
Airdyne
Tabata x2
Did not pull bc neck is still sensitive. Was able to bench, but had to pay attention to setup and was very strict/controlled on the movement.
-
- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
10/29/23
Airdyne Tabata x2
10/30/23
LBBS
285x4x4
Press
120x4x4
Neck's feeling almost all the way better. Should be good to go by Saturday.
Airdyne Tabata x2
10/30/23
LBBS
285x4x4
Press
120x4x4
Neck's feeling almost all the way better. Should be good to go by Saturday.
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- Edging Lord
- Posts: 3442
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: It’s called we do a little training
11/1/23
200yd @max effort, 4 min rests, 5 sets.
200yd @max effort, 4 min rests, 5 sets.