CN's Rubgy Player In-Season Log

[ChinkNasty]

Fellas,

link to my summer/late fall log: http://www.elitefitness.com/forum/showthread.php?t=500768&page=1&pp=20

Anyways, after the winter layoff the season is starting up again in mid-January. I have kind of re-tailored my workouts (with help from biggt) in anticipation of this and I will be continually tweaking it as the season progresses.

Basic Template:

Monday: 5x5 Back Squat (Heavy) / 5x5 Flat BB Bench (Heavy) / 5x5 Weighted Dips

Wednesday: 5x2 Power Cleans / 5x5 Front Squat / 5x5 BTN Push Press

Friday: 5x5 Back Squat (60-70% 1RM) / 5x5 CG Bench / 5x5 GP BB Rows

Pretty simple, squatting 3x/week, not much fluff work, I will be doing a ton of plyometrics and sprinting/running with the team as the season starts so we'll see how squatting affects me.

Some pics from late september:

http://i59.photobucket.com/albums/g288/sxc03/Arm1.jpg

Back #1:
http://i59.photobucket.com/albums/g288/sxc03/Back1-1.jpg

Back #2:
http://i59.photobucket.com/albums/g288/sxc03/Back2-1.jpg

Chest #1:
http://i59.photobucket.com/albums/g288/sxc03/Chest1.jpg

Chest #2:
http://i59.photobucket.com/albums/g288/sxc03/Chest2-1.jpg

Chest #3:
http://i59.photobucket.com/albums/g288/sxc03/Chest3.jpg

Glutes/Back #1:
http://i59.photobucket.com/albums/g288/sxc03/Glutes1.jpg

Leg #1:
http://i59.photobucket.com/albums/g288/sxc03/Leg1.jpg

Leg #2:
http://i59.photobucket.com/albums/g288/sxc03/Legs2.jpg

Leg #3:
http://i59.photobucket.com/albums/g288/sxc03/Legs3.jpg

After holiday gorging, I'm more around 190-195 pds. right now, I will re-post some pics when I get back down to Nashville.

 

[ChinkNasty]

1/6 Week 2, Day 1

Back Squat: 45x15, 135x10, 225x3, 275x3, 315x3, 340x3, 365x3, 225x7, 225x7

Flat BB Bench: 45x10, 135x5, 185x5, 225x5, 250x5, 200x7, 200x7

Weighted Dips: BWx5, BW+90x3x5, BWx20

-felt good today, bench strength is slowly coming back after a layoff

 

[spankymach1]

what are your goals? are you tring to bulk up or cut since you are in season now? might be hard to add some extra weight with all the training you will have from rugby unless you have a big diet. either way good luck to you

 

[coolcolj]

man I don't know how you recover from that with sports training as well..

remeber your lower body won't display it's full potential speed/snap/springiness until at least 4 days after any lower body training of significant volume and intensity

 

[ChinkNasty]

I want to cut up and I know I will with all the conditioning but I want to have that 'thick lean' look...I do take down a ton of calories in-season so I will have no trouble holding weight, been working out like this in-season for the past 3 years so I got it down pretty solid...

 

[ChinkNasty]

Flying back to school down in Nashville tomorrow but got Rippetoe's Practical Programming book in the mail today, excited to read it in the next few days...

 

[coolcolj]

good book, I recommend it to all newbs

 

[ChinkNasty]

good book, I recommend it to all newbs

what u trying to say young son

 

[coolcolj]

like I said, it's a very good book for newbies, if every newbie got it, then you wouldn't see half the questions and programs people do

does remove quite a bit of guesswork, but it only seems to focus on fatigue management and is a bit to olylifter slanted IMO

 

[ChinkNasty]

yea it does seem to be a little biased towards the oly guys, tons of graphs and shit...i was reading it at the airport and just quit because it got so boring haha

 

[palehorse51]

Hey bro what position do you play? i played prop in high school. rugby is so damn FUN!!!

 

[ChinkNasty]

sure as hell is fun aside from the annoying injuries, fingers, ears, noses haha...I start at wing, but have split time at flanker...prop? you one of them big boys huh haha

 

[palehorse51]

sure as hell is fun aside from the annoying injuries, fingers, ears, noses haha...I start at wing, but have split time at flanker...prop? you one of them big boys huh haha

yeah buddy! we lost in state championships to bakersfield in 1993. i made the bay area rep side squad. loved rakin fools backs open!!

 

[coolcolj]

I have played winger, mostly, a bit of outside centre and 1-2 games at breakway because I was bigger than all the backs in my team

this was a long time ago though...

I was the defensive tackling stopper!!!!

 

[palehorse51]

Hell yeah!! what a game!!! fell in love with it immediately!! i love the after game commraderie! meet the other team you just beat the shit out of at the pub and get hammered and compare war wounds!!

 

[magman1]

Played for Penn State for four years, just graduated in may....i always thought I'd get cut up during the season b/c of all the cardio, but our training just took soooo much out of me, it was impossible to eat healthy! My recovery would be a fuckin stromboli and pasta! haha! Playing wing and prop? quite the combo....i played flanker and sometimes prop, but that's when we basically wanted a forward pack of 8 athletic flankers.....sometimes play center for my men's team

 

[palehorse51]

Played for Penn State for four years, just graduated in may....i always thought I'd get cut up during the season b/c of all the cardio, but our training just took soooo much out of me, it was impossible to eat healthy! My recovery would be a fuckin stromboli and pasta! haha! Playing wing and prop? quite the combo....i played flanker and sometimes prop, but that's when we basically wanted a forward pack of 8 athletic flankers.....sometimes play center for my men's team

Penn state!! damn that must of been intense!!! big boys flyin around!!! i did alot of squats, but in season, especially during football, my legs were dead halfway through football season from overtraining. i wish i would have known more then....but by rugby season i had stopped doig leg work so my legs were so strong and fresh, i dominated the scrum and was all over the field. most props were pretty slow and poor cardio.

 

[palehorse51]

man I don't know how you recover from that with sports training as well..

remeber your lower body won't display it's full potential speed/snap/springiness until at least 4 days after any lower body training of significant volume and intensity

so right!!!

 

[ChinkNasty]

didn't know there were so many ruggers on here...SATURDAY IS A RUGBY DAY!

gotta have those big, thick legs for rugby...no matter where you play, inside outside, forward or back...I play for Vanderbilt, Div. II Mens squad if any of yall played in the dirty SOUF

 

[palehorse51]

i played hooker and ocasionaly flanker last season...this season im going for full time flanker or inside center..

i love the game

hey bro, we had a little dude on our team, he was from australia. he would never back down, fast as hell. he would get rocked by some of the huge samoan bros we played against....but he would pop back up and smile at em, then be scorin a try....

 

[palehorse51]

haha we aussies tend to like out rugby...however i went over to nwe zealand on a rugby tour...holy jeasus they are born to play rugby. especialy the maori boys...jeez it was rough... enjoyed every minute of it though

world cup comming up soon!

yeah, the all blacks are savages!!!

 

[ChinkNasty]

yea they are...I think as umaga and others age though they are a little overrated maybe, we'll see in this year's world cup

 

[palehorse51]

chinknasty, how are your legs recovering in season?

 

[ChinkNasty]

1/10 Week 2, Day 2

Power Cleans: 45x10, 135x3, 155x3, 185x2, 185x2, 185x2

Front Squat: 135x5, 185x5, 225x5, 250x5

BTN Push Press: 135x5, 185x5, 185x5, 185x5, 135x7, 135x7 (last 2 are strict standing military press to the front)

-easy light workout, kinda reaching an overtrained state a little bit, one more workout and deload week coming up

Palehorse: so far so good, we did some easy 200 m wind sprints and then some easy jogging on top of the usual drills, phasing into it pretty well...

 

[ChinkNasty]

1/12 Week 2, Day 3

Flat BB Bench: 45x10, 135x10, 225x7, 225x7, 225x7, 225x7

GP BB Rows: 45x10, 135x10, 185x5, 185x5, 185x5

-felt good, easy lift again...right hamistring and hip flexor a little strained from the running and kicking yesterday at practice, lower body kind of sore all together...

 

[ChinkNasty]

1/14 Week 3, Day 1

bodyweight preworkout: 190 pds.

Back Squat: 45x10, 135x5, 225x3, 275x3, 315x3, 340x3, 365x3, 225x7, 225x7

Power Shrugs: 135x7, 225x7, 315x7, 405x7, 455x7, 315x20

-quick and solid...legs aren't feeling as sore anymore, ankle tendons a little sore from the running still

 

[ChinkNasty]

1/16 Week 3, D2

bwt: 190 pds.

Flat BB Bench: 45x10, 135x10, 255x5, 255x5, 255x5, 200x7, 200x7

BTN Push Press: 45x10, 135x5, 195x5, 195x5, 195x5

Weighted Dips: BW+90x3x5, BWx20

-definitely need a deload very soon, knees and elbows starting to get that familiar ache, maybe one more squat workout and then a week deload

 

[ChinkNasty]

1/18 Week 3, Day 3

Box Squats off 14" box: 45x5, 135x5, 225x3, 275x3, 315x3, 365x3, 405x3

Deadlifts: 135x3, 225x3, 315x3, 365x3, 405x3

-overreached for sure now, been training at 85%+ on all lifts for about 3 weeks so time for a deload - practice in 1.5 hrs.

 

[ChinkNasty]

1/25 Week 4, Day 2

Back Squat: 45x10, 135x5, 225x3, 275x3, 315x3, 340x3, 365x3

BTN Push Press: 135x5, 135x5, 185x5, 195x5, 200x5

Weighted Dips: BWx5, BW+90x10, BW+90x9, BWx15

-nice, solid workout...got our first playoff game this Saturday against University of Memphis so just trying to get in a lift before the game...

 

[ChinkNasty]

1/28 Week 4, Day 3

Flat BB Bench: 135x5, 135x5, 225x1, 250x1, 275x1, 275x1, 275x1, 225x10

Incline DB Bench: 65x10, 80x10, 90x10

Dumbbell lateral raises: 30x3x10

-light and easy