Strong4Rugby Training Log

[strong4rugby]

I'm in my 4th week of the beginner stronglifts program. I have a pretty good background in lifting weights and even some personal training several years back. I love to read about fitness and nutrition, though, I don't always heed the advice I read b/c I can be undisciplined at times.

My goals:
Bodyweight: 240 lbs (started at 210 lbs)
Bodyfat: under 11%
Squat: 450 lbs 1rm
Bench: 405 lbs 1rm
Deadlift: 500 lbs 1rm

My starting weights 3 weeks ago according to the beginner stronglifts program (following it to the "t"....sorta ):
Squat: 185 lbs
Bench: 185 lbs
Deadlift: 185 lbs
Overhead Press: 85 lbs
Bodyweight: 210 lbs
Bodyfat: ~10.5%

Successful 5x5 weights as of July 21st 2009:
Squat: 245 lbs
Overhead Press: 110 lbs
Deadlift (1x5): 265
Bench: 225 lbs

Current body composition as of July 13th 2009:
Weight: 215
Bodyfat: ~10.5%

Some notes on my experience so far:
- I could have started heavier on pretty much all the lifts but I'm glad I picked the weights I did. My form has improved drastically--this is important to me because I've injured myself in the past when squatting and deadlifting too heavy.
- My back has always lagged b/c I'm that typical guy in the gym that only liked to train the muscles he could see. I'm noticing HUGE gains in my inverted row and pullup reps as a result of the consistency. As an example, on the first inverted row day I could only perform 9 good reps--I've since achieved 3x15 good reps and have begun to add weight for a 3x5 progression.
- I'm noticing more dense muscles than I have ever had before, something I've longed for. I'm noticing my abs start to pop out a bit due to the core work.
- I need VO2 for playing rugby and have been doing HIIT on the treadmill as well as The Bear Complex with 65 lbs in approx 10 min. Loving the efficiency.
- My diet is clean most of the time. I drink at max once/week (up to 3 x's/week during rugby season...I am a rugger after all).
- Supplements-- I use Creatine, Whey protein, and take a multi-vitamin and fish oil daily and use Black Powder pre-workout on gym days.

Always open to constructive criticism and advice--hopefully I can keep up with this. It'll be nice to blog about my workouts!

[strong4rugby]

Log for 23 July...was a little bummed the site was down yesterday when I finished my workout, I wanted to log the session while I was still amped.....

(weights in lbs)
Squat: 5x5 @ 250
Bench: 5x5 @ 230
Inverted Row: 3x5 @ 20
Pushups: 20, 18, 15 with thick resistance band doubled up
Reverse Crunch: 3 x 12 @ 25

Workout went pretty well. I had been having some lower back pain the past few days, but finally figured out how to stretch the area that was bothering me. After warming up the back wasn't an issue and I was able to go straight into the squats.

Squats seem pretty easy when I am on plane and remembering to drive with my glutes and hips. I can definitely recognize when I'm not in proper form--luckily that's not very often anymore.

Bench was pretty good. I'm considering jumping to 240 next week as I've yet to feel challenged on this lift. If anyone has a good reason I shouldn't attempt to do this, please let me know.

Inverted Rows have been going way better than I expected. I think I'd neglected my back training in the past b/c I'm getting good muscle growth and exceptional strength gains. I'm going to continue to increase the load by 5 lbs each workout on this lift until I hit a wall.

Reverse crunches are interesting. At first I thought they were way to easy so I tried to do Dragon Flags. After 3-4 failed attempts over the past weeks, I re-read the proper form for the crunches and realized I'd been doing them wrong! With proper form, these are no joke. Keep those feet in tight to the glutes and it's not that easy. I'll probably try and reduce the helper weight to 20 lbs next workout and see how that goes.

My HIIT session afterwards kicked my rear. I'm trying to get to the point where I can do 1 min at 5.0 and 1 min at 10.0 for 15 min. I'm a ways off -- currently at 4.0/9.5 and I nearly puked.

Just a couple of days until my next weigh-in. The "mirror" test tells me I'm gaining good mass in my shoulders and upper back and chest, we'll have to wait and see what the scale says. I haven't been eating for mass, just a maintanance diet for the most part so if I am getting bigger, that's encouraging.

Can't wait for Saturday's session!!!!!

[atypical1]

Good work! Definitely add weight to your bench but watch your form.

Your back is a big muscle group and should respond to heavy training. This should be a fun log to follow.

james

[Bluegreyhound]

Good luck with your goals. Rugby players always squat big, so no doubt you will too!

[strong4rugby]

Squat: 5x5 @ 255
OHP: 5x5 @ 120
DL: 1x5 @ 275
Chin-ups: 18, 13, 12
Bridge (one foot): 3x30 sec
15 min HIIT on treadmill.

My Saturday lifts are on about 40 hours rest instead of 48 because that's just how my schedule works out right now. It's not been a problem so far but I did notice that I was a little stiff this morning so I took a couple extra minutes to warm up.

Squats still feel pretty good. I think I need to start warming up a bit more, though. I've been doing active stretching for about 10 min to get the heart rate up and loosen up the joints, but I don't think I'm getting enough blood into my legs to prepare them for the heavy loads. My first two sets had me wondering if I was going to struggle toward the end but I guess by then the blood was flowing because the last 3 sets were markedly easier than the first 2. Next workout I'll throw in a set or two of 135 x 10 and see what that does for me.

OHP is going strong. I jumped to 120 from 110 this week because after I figured out how to use correct form on these, the weight's become too easy. I'm going to 130 next workout as well and then probably go back to 5 lb increments.

DL is making me almost giddy. Grip strength has always been an issue for me with DL but I've been concentrating on that weakness for a couple of months and it's paying off. A guy at work who studies Shaolin Kung Fu gave me some exercises to improve my grip strength and it's working -- basically, while you're watching TV or whatever, open your hands as wide as possible and shut them tight as possible as fast as possible for as long as you possibly can -- he said it takes 300 in one minute to get into a Shaolin monastery and I'm up to 80 total with no time limit...holy crap! Anyway, I'm feeling good about my DL progress and will continue with 10 lb increments for the time being.

Chins are progressing well. The pull up bar at my gym sorta sucks because there's not any room to kip so I'm basically just deadhanging. I'd like to be able to kip after my deadhang fails to get extra work in but you play with the cards deal to you.

Prone Bridge. Now this is where I'd like some advice. I moved on to one-leg bridges as suggested in the e-book; however, I don't feel this is working my abs/core much at all. I'm feeling a lot of strain in my hip-flexors and groin. Is this normal? Is there something else I can advance to? Any thoughts would be appreciated.

HIIT. Didn't feel like puking today, but it was a character building run. I really didn't want to step foot on that treadmill but I did it anyway and was able to match my speeds from last workout. I'm glad I gutted it out.

Looking forward to next week, It's going to be tough to get all 3 workouts in but I think I have it figured out. I'll get about 56 hours rest until my next workout but then only about 42 to the next one after that. However, it'll be probably 72 hours until the 3rd workout so I'll get some good rest toward the end of the week.

Thanks for the comments on my log, the encouragement helps!

[rere]

A guy at work who studies Shaolin Kung Fu gave me some exercises to improve my grip strength and it's working -- basically, while you're watching TV or whatever, open your hands as wide as possible and shut them tight as possible as fast as possible for as long as you possibly can -- he said it takes 300 in one minute to get into a Shaolin monastery and I'm up to 80 total with no time limit...holy crap!

Interesting!
Good workout on the Squat too.
I've seen those rugby players on the field, they have huge thighs, Squat big Strong4rugby

Rere

[strong4rugby]

I weighed in the other day with mixed emotions. 219 lbs @ 12.5% bodyfat. I like the weight gain but need to slow down the bodyfat gain -- I'm too vain to let it get above 14%. I'm going to crack down on the sweets I've been sneaking and stay away from starchy high GI carbs except after workouts.

Squat: 5x5 @ 260
Bench: 5x5 @ 240
Inverted Row: 3x5 @ 20
Pushups: 22, 18, 14 with 45 lb plate on my back -- couldn't get a resistance band from the aerobics room
Reverse Crunch: 3 x 12 @ 25
HIIT: 15 min @ 4.0/9.5

Squats felt strong. Bench felt good, not good enough to do another 10 lb jump, but I don't think 245 will be a problem next workout. I screwed up and didn't jump weight on the rows, I'll probably jump to 30 lbs next week. I'm going to try and buy my own resistance band so I don't have to compete with those crazy women for them. Crunches were solid and I think I can try 20 lbs next time. Time to bump the HIIT up. Going to try 4.0/10.0 next time.

Also started my wife on the program today. She did amazingly well. The weights were easy but she's a little unstable with the squats, it got better as we went on but that's something she'll have to work on. I was particularly impressed with her inverted rows and pushups (16, 15, 10 solid pushups).

[strong4rugby]

I weighed in the other day with mixed emotions. 219 lbs @ 12.5% bodyfat. I like the weight gain but need to slow down the bodyfat gain -- I'm too vain to let it get above 14%. I'm going to crack down on the sweets I've been sneaking and stay away from starchy high GI carbs except after workouts.

Squat: 5x5 @ 260
Bench: 5x5 @ 240
Inverted Row: 3x5 @ 20
Pushups: 22, 18, 14 with 45 lb plate on my back -- couldn't get a resistance band from the aerobics room
Reverse Crunch: 3 x 12 @ 25
HIIT: 15 min @ 4.0/9.5

Squats felt strong. Bench felt good, not good enough to do another 10 lb jump, but I don't think 245 will be a problem next workout. I screwed up and didn't jump weight on the rows, I'll probably jump to 30 lbs next week. I'm going to try and buy my own resistance band so I don't have to compete with those crazy women for them. Crunches were solid and I think I can try 20 lbs next time. Time to bump the HIIT up. Going to try 4.0/10.0 next time.

Also started my wife on the program today. She did amazingly well. The weights were easy but she's a little unstable with the squats, it got better as we went on but that's something she'll have to work on. I was particularly impressed with her inverted rows and pushups (16, 15, 10 solid pushups).

[atypical1]

Sweets should definitely be your first start. Those will sneak up on you!

james

[strong4rugby]

Yeah, candy bowls at work are the devil....

[atypical1]

Dude, I hate that. The women at work always have that crap out and it's tough to pass those bowls by without grabbing a handful.

james

[strong4rugby]

Squat: 5x5 @ 265
OHP: 5x5 @ 140
DL: 1x5 @ 285
Pull-ups: 16, 9, 8
Bridge (one foot): 3x30 sec

I had to lift on short rest today but I get long rest before Friday's workout.

Everything clicked along great until the pull-ups. I had a hard time explaining to my wife why she couldn't use the assisted pull-ups anymore, a "disagreement" ensued and I lost my edge. Disappointed I couldn't push through the frustration. I didn't have time for HIIT today, but I think my knees could use a break from the treadmill anyway.

Gonna probably go up to 150 on OHP. I feel the effort they take is lagging the other lifts so I'd like to level that out even though Mehdi says not to jump 10 lbs--I feel I'm handling the weight pretty well so I should be ok.

Diet was going flawless until my son wanted icecream yesterday....banana split later I fell off the wagon lol. It was delicious, though!

[deadlift]

lifts are looking good. i might start rugby when i move to Sheffield.

[rere]

Ice cream, banana split I would of done the same mate lol
Great going on the Squat.

[strong4rugby]

lifts are looking good. i might start rugby when i move to Sheffield.

Sheffield has some good rugby. I played against them when I was playing for Ripon RFC several years ago. Probably the coldest match I'd ever played was in Sheffield, though.