Q 10/4

Cleans: 45kg x3 x6
Squat: 270 x5 x3 @9

Q 9/27, 9/28

9/27
Overhead press: 115 x5 x3 @8-
Neutral grip Chin ups: bw x5, +35 x5 x3 @8-

9 /28
Cleans: worked up to 80kg x1 @8, 85kg xF x2
80kg felt fairly easy. 85kg was not too bad, I pulled it quite high, but couldn't flip my elbows under the bar.
Deadlifts: 85kg x5, 245lb x3, 295lb x2, 335lb
375lb x1 @8
375 felt extremely fast and easy. Very good for not deadlifting for a long time.
BW@~172lb

Deirdre: 4/5-6

Monday:

On this new program designed for rugby players, loosely based on westside. This is the second week of a 3-week cycle, but I missed the upper day last week due to shifting practice times.

Power cleans:
~35kgx4, 40x6, 45x5, 50x4, 55x1x3
Last was supposed to be 55x3, but after the first rep I would fail, so it ended up being 3 singles instead.

Weighted jump squats:
45lbsx6, 95x2x8 (8 sets of 2)
Minimal rest between sets, 45-60seconds

Back Squat:
135x5, 145x4, 155x3
About 1-2 minutes rest. Felt good, my quads were definitely tired at the end of this.

Good mornings:
45x5, 95x5
My lower back was too trashed to hold these.

Makeshift hamstring curl/glute-ham raise:
(30lb counter weight)x8x3
Meh.

Back hyperextensions:
3x20, hold to fail, hold to fail +10lbs

&Superset with&

Abs:
raised leg crunches, bicycle, v-ups, +10lbs


Tuesday - Practice:

Indian run, 3 laps around the pitch.
Passing drills for ~15mins
Running through plays with multiple phases for ~45mins
Practiced back row plays with scrum
Unopposed phase play, ~20mins.
X-drill interval sprint training x 5 laps.

I felt my hamstrings cramping up during the x-drill. Need to do more sprint training on my own when legs are not already tired, will try to fit that in before my upper training, which is tonight.

Gordon: 1/21

Squat: 3x5x355 @ 8,9,10
Still trying new squat form, I think I like it better because it's easier to hit depth, but we'll see how it does on max attempts. Slightly rounded and good morning'ed the last 2 reps. At depth on a couple reps, too deep on the others.

Power Clean: 3,3,3,2,2x70kg @ 9,9,10,10,10
Couldn't pull fast/high enough to rack the last reps, will do this weight again next time.

Press: 3x5x150 @ 9,9,10
Trying to keep wrists straighter, to be directly under the bar, but this made straight bar path harder.

Gordon: 1/12 Back from vacation

Hey yall I'm back from sunny California ;_; I'm gonna post regularly from now on, since I currently can't find my notebook that has my training from the past year, and realized it's a good idea to have a back up log for my training.

I'm now at 178lbs, after 3 weeks of Gold's Gym and lots of home cooking. I'm going back to the novice program from Starting Strength, since I realized my best progress/weight gain was on a program even simpler than the Texas Method that I've been doing. I will try this for a few months and see how it goes. I'm also going to try to put RPEs for exercises since they seem to help the others.

Squat: 2x5x275 @ 7
SS novice has 2 heavy 3x5 squat days and 1 light squat day per week. Today was a light day.

Press: 3x5x145 @ 9

Deadlift, sumo: 1x5x345 @ 8
Resetted, since I've only pulled heavy twice in the past month.

Power clean: 5x3x60kg @ 9
Gonna start doing these again as part of SS.

Deirdre: 1/11/10

Power Cleans: 40kgx5x4, 50kgx4x3

Warmup sets done in <5mins. This was definitely a good warmup. Need to stop neglecting these.

Bench: 45x5, 65x5, 85x5, 95x5, 105x4, 105x4, 95x5x3

My biceps were feeling sore going into this, and I adjusted my setup to make sure I had heels on the floor. Not the easiest sets ever. Hurr.

DB Shoulder presses: 15sx10, 25sx8, 30sx8, 30sx7, 30sx6

Decline bench catch-toss medicine ball: 15lb ballx3tosses+fail, 5lbx20+tossesx3

Oh my quads and core. Good stuff.

A: Cable flies: 30sx10, 40sx8x3
A: Hammer curls to press: 20sx8x4?


Satisfying day.

keep yer butt down (12-17-09)

O hai. I exist. I just haven't been posting.

12-17-09

Warmup: Power Cleans - 30mins

40kgx6x3x2, 45kgx5x3, 50kgx4x4

These felt pretty good. At higher weight, I really have to consciously

trigger the second pull and shrug. Quads started to feel sore, but they

feel fine now and should be good for deads later.

Bench: 45 mins

45x8, 65x5, 85x5, 95x5, 105x4x4

For the first few sets I was bridging and lifting my butt.

On the last two sets I concentrated on more gripping the bench

and clenching my butt for the drive, rather than driving against

the ground through my legs. Butt did not move, my reps were 'machine-like',

and my arch was more pronounced, according to Nathans. Felt good.

DB rows:

30x10, 50x6x3

My grip did not fail! Huzzah.

DB pullovers && Hammer curls to Arnold Press:

20?x8?, 35x10x3

15x10, 25x5x3

I need to up weight on pullovers, 35lbs is too easy once I've done one warmup.

Nathan ridiculed my curl-to-presses, but it's assistance work anyway,

so it isn't supposed to be really heavy.

Frank (12/12): RTS Volume, Deadlifts

I had a slight headache before coming to the gym (unrelated to gym stuff), so I took 200mg of ibuprofen. This means that the numbers below are not "drug free" numbers...

Anyway.

Deadlift (belted)
5x428 @ 8
5x428 @ 8
5x428 @ 8
5x428 @ 9
5x428 @ 9
These felt pretty easy overall, though the last few sets were starting to slow down a bit. I'm actually not sure whether I was pulling 428 or 433, but whatever. This is my last serious deadlift workout of the year anyway since I don't have enough weights at home, only a 300lb set.

Pause Squat (no belt, ~2-2.5s depending on who was counting)
4x255 @ 8
4x255 @ 8
4x255 @ 8
4x255 @ 8
4x255 @ 8
6x255 @ 9
Rene didn't believe me when I said the second set was an RPE of 8, so I did 6 on the last set just to show him. This probably means I can bump up the weight a bit on these too.

Power Cleans
2x70kg
2x80kg
2x90kg
2x100kg
1x110kg
Full clean: 1x110kg
Brian and JC inspired me to do some cleans again, so I did these just to see if I still got it.

I still got it =).

Ab Pulldown: 3x15 @ 190

Dee - Last few days

Monday 10/5:

Warmup: 12 minutes elliptical.

P. Snatch: 55x4+4 overhead squats, 75x5-6?x3
P.Clean: 95x4, 105x4x4
Concentrated on whipping elbows around for a solid rack, and getting the hyperextension without stomping.

Hip thrusts: 95x6?

Back squat: 45x8. 95x6?, 115x4, 135x4x3

Decline crunches w/ sandbag: 20lbs + bw x 10x3

Saturday 10/3:

North Shore vs Middlesex - 10-0

Wettest game I ever played. Scrumhalf'd, passes sucked because of rain, made some decent tackles and yelled my head off. I want to be a flanker.

Friday 10/1:

• P.Clean into Front Squat: 85x4x4

Went light so as not to be sore or stiff for gameday.

• DB press: 30sx8x3

&&

• Glut ham raise: BWx10x3

• Sandbag slams: 40?x10x3

Thursday 10/1 - missed practice

Wednesday - 9/30

Warmup: ~20 mins elliptical

Hang P.snatch: 55x5x3?

P. Clean: 50kilosx4x4?

Tuesday 9/29: practice.

Scrumhalf drills, ran through plays, set pieces, backrow plays.

Rugby and Stuff

Hai d00ds. Sorry I disappeared for a while, moving and busy work kept me from wasting time on the internet.

Here's some stuff I did in the last few days.

▼ 1. 9/8/09 - Tuesday - Practice

I think I arrived late. I've been very sluggish and 'meh' about getting to practice.

▼ 1. 9/9/09 - Wednesday - Lifting

Got my teeth drilled immediately before this, so I was lifting with a numb mouth and kept biting my tongue. Special.

I'm now on the USARugby in-season lifting program, so there is less PL stuff, higher reps, more Oly, some jumping things. I'm changing things around to fit in more cool stuff like the prowler, the glut-ham raise, and making time for deads, bench, and back squat.

• P. Snatch: 55x6x3-4

These may have been hang snatches.

• P.Clean: 95x4,105x4x3

These were heavier than I normally do, but went fine, I just took a little more time to set up between reps.

Not doing jerk for a while, because it's not a priority and slows me down.

• Front Squat: 105x4x4

These were murder on my hamstrings, I'm still slightly feeling it 5 days later. Oof.

Concentrated on keeping a good tight arch, knees out, and trying to use the rebound

• Alternating Incline DB press: 30x6x4

It's been a while since I did these, so I started comparatively light. My right shoulder was hurting a lot, but as long as I hit the full range of motion, it was ok.

&&

• Single leg RDL : 45x8eax4

oof. Right leg really tight, some sort of shin splints.

• Single arm seated cable row: 20x10eax4

These felt good, I could feel it in my back the next day.

&&

• Pitcher squats: 40+bwx6eax3

oof. Definitely need to work on these.

▼ 1. 9/10/09 - Thursday - Practice

Backs plays looked very good at the beginning. Practiced 6-in offensive plays where the weak wing inserts between the flyhalf and inside center. Pretty cool. Got stuck at mandatory bar night until 11pm. Not happy.

▼ 1. 9/11/09 - Friday - Lifting

Slightly limited on time because we were going to the Sam Adams octoberfest. Which was excellent, btw.

• P. Snatch: 55x6x3-4

These were hang snatches. I think.

• P.Clean into Front Squat: 95x4x4

Lighter than wednesday because this is supposed to be a lighter lift before gameday. And my hams were still killing me.

• DB flies: 15sx8x3

Flies usually hurt my shoulder, so I went very light and slow.

&&

• Glut ham raise: BWx10x3

Initially set such that my hamstrings were mudered. Reset so the rest were slightly better.

• Sandbag slams: 45?x10x3

This was fun. Definitely worked me hard.

• DB rotational row: 20x8ea, 25x8eax3

I think I did these right. Reminded me of a turkish-get-up sort of movement, with good trunk rotation and shoulder extension.

• Foam roller: hamstrings, glutes, back.

▼ 1. 9/13/09 - Sunday - Charles River @ North Shore: 7 -20

Solidly beat our big rivals. First league game of the season. Turned into a brutally hot day, even the fittest of us were suffering.

We scored the first try, which probably was a big factor in giving us the confidence to push hard. I started as wing, got a few touches but didn't get to do much with them, I never had the space to run. Went to FLANKER when morgan went out. This was awesome. I was at every ruck and driving hard, helped us win a lot of ball, it was exhausting but really fun and satisfying. Then went to scrumhalf when katie went out, made some good tackles on their hesitating flyhalf, made some good plays, had a decent run that resulted in a try. Was wrecked by the end, but then we had a bside game. Played scrum for bside, but was really just done and not having as much fun with that one.

Contemplating leaving North Shore for Boston Women at the end of this season. The commute is killing me, all the social activities are several towns away and I have no car to get there. I don't want my love of the sport to be dampened by all the other bullshit I have to deal with to just play it, and that seems to be what's happening currently.

Last Two Workouts

8/7 - Sheiko

Horrible day for lifting, I was not mentally there at all, or had the energy. I pushed through the urge to just go take a nap in the grass.

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x5 (80)

• Squat: 45x5x2, 95x3, 115x3x2, 135x3x2, 155x3x6 (80)

These were hard due to lack of energy and focus. For the last set I resorted to the music I usually use for sprinting, which shows how desperate things were.

• Bench: 45x5, 65x4, 75x4, 85x4x4 (70)

• Dumbell bench: 20x10x5

• Good Mornings: none.

Fuck good mornings.

8/10 - Sheiko

Much better day than friday, everything went well.

• Hang Cleans: 45x10

• P. Cleans: 95x4, 105x4, 115x4, 125x4

Easier than I anticipated. Looking forward to training heavy cleans again when sheiko is over.

• Squat: 45x5x2,95x3, 115x3, 135x3x2, 155x2x5 (80)

Felt good. Used monolift for last 4 sets. I find monolift distracting.

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x2x3, 105x1x3 (85)

Also felt good. Pinching my shoulders together higher seems to be serving me well.

• Dumbell bench: 25x10x4

Frank (8/6): Light Lower (meet -3 weeks)

Semi-Speedy Box Squats: 8x2@205
Power Cleans: 2@70, 80, 90, 6@100
Front Squats: 2x8@225
Deep Squats: 2x5@275
Ab Pulldowns: 3x15@190
Woodchoppers: 3x15@60
CoC #1: 3x7

All lifts felt pretty good today. I just sent Gene Rychlak and email about late registration, and hopefully he'll still let me compete.

Friday, Saturday 7/31-8/1

Friday:

• Cardio: sprint to catch up with lunch crowd - 10 minutes.

• Squat: 45x6, 95x3, 115x3, 135x3x2 (70), 155x2x4 (80?)

Supposed to be 145x2x4, but I was feeling great and wanted to show up the asian dude who asked if I needed help with that 'heavy weight' (my warmups).

• Bench: 45x5, 65x3, 80x3x2, 95x3x6 (75)

• Cable flies: 20eax10, 30eax10x4

I've missed these.

• P.snatch: 55x4,66x4,77x3

• P.clean+jerk: 88x4, 99x2x2

Legs were pretty tired at this point from squatting earlier.

Saturday

• Helping nathan move stuff: 5 hrs

Frank: Light Lower Body Work (1-rep week)

Box Squat: 8x2@205
Power Clean (in kg): 2@70, 80, 90
Squat Clean: 1@100
Power Clean: 3@100
Squat clean: 1@100
Front Squat: 2x8@225
Deep Low-Bar Squat: 2x8@265

I think I'm getting the hang of the box squats. I'm definitely feeling it more in my glutes and hamstrings. Hopefully, this will carry over to my free squat.

The first clean at 100 should have been a power clean, but I must not have been focusing and didn't pull it high enough. For the last clean, I guess I just ran out of gas. My cleans are not what they should be, but I guess I'm not really focusing on them anyway. I'm considering dropping them altogether when I move to a new program.

Deep (hamstrings to calves) low-bar squats were fine, but I rested a bit between reps toward the end of each set.