Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Injured Again

Options
  • 15-08-2010 10:02pm
    #1
    De Deraco
    Registered Users Posts: 441 ✭✭


    Hello I decided to start a Log as a way to continue my recent consistency in the gym and to monitor my own progress.
    I play Rugby(front row) Goals in the Gym are to get stronger in the Bench press Squats and Deadlift, and hopefully that will also improve the rugby.

    Age:28
    Weight:119kg
    height:6'1
    waist:38
    Body Fat : No Idea
    Current Max lifts are:
    Bench Press: 120kgx3
    Squat: 120kgx5
    Deadlift: 160kgx1
    MP Press: 70kgx5
    Pull ups: 3


    Edit:Started Pre season training on Tue and Thurs each week. Currently have to take it easy on the lower body as i have a strain. doing lot of stretching and mobility drills
    Any Comments welcome.
    Cheers


«1

Comments

  • Options
    #2
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    2010-07-11
    Barbell Squat 60x5,70x5,80x5,90x5,100x5
    Barbell Bench Press 60x5,80x5,90x5,95x5,100x5 Barbell Bent Over Row 70x5,80x5,90x5,100x5,100x3,80x5,80x5,80x6
    BB Lying Tricep Extsn 30x12,30x12,30x12
    EZ-Bar Curl 30x12,30x12,30x12

    2010-07-14
    Push Ups 16,17,14,14,25

    2010-07-21
    Push Ups 22,30,5,20,30,

    2010-07-24
    Push Ups 21,25,21,21,33
    Bench Press 50x5,55x5,65x5,55x5,55x10
    Barbell Squat 20x5,30x5,60x5,70x5,70x5
    BB Bent Over Row 70x5,80x5,90x5,100x5,100x5
    Dips 115x3,115x3,115x3
    EZ-Bar Curl 40x12,40x12,40x12


  • Options
    #3
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    2010-07-26
    Push Up 60x25,60x29,60x25,60x25,60x36
    Barbell Squat 60x5,70x5,80x5,90x5,100x5 ,
    Barbell Bench Press 50x5,60x5,70x5,70x5,60x5 ,
    Barbell Bent Over Row 70x5,80x5,90x5,90x5,90x5 ,
    EZ-Bar Curl 40x12,40x12,40x12 ,

    2010-07-28
    Barbell Deadlift 80x5,100x3,120x1,130x1,140x1
    Barbell Shoulder Press 40x5,50x5,60x5,50x5,40x5 ,
    One-Arm Dumbell Row 25x5,30x5,35x5,40x5,45x5 ,
    Cable Seated Row 50x12,50x12,50x12 ,
    BB UpRight Row 25x12,25x12,25x12
    Push Ups 29,33,29,29,40

    2010-07-30
    Barbell Bench Press 70x5,80x5,90x5,100x5,105x5
    Barbell Squat 60x5,80x5,80x5,80x5,80x5 ,
    Bent Over Row 70x5,80x5,90x5,100x5,105x5
    Dips 25x12,25x12,25x12
    EZ-Bar Curl 45x12,45x12,45x12


  • Options
    #4
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    2010-08-02
    Barbell Squat 80x5,90x5,100x5,110x5,120x5
    Barbell Bench Press 50x5,80x5,90x5,100x5,100x5
    Barbell Bent Over Row 60x10,60x10,80x5,80x5,80x5

    2010-08-04
    Push Ups 28, 35, 15, 15, 15
    Barbell Deadlift 100x5,100x5,120x2,140x1,160x1
    Barbell Shoulder Press 40x5,50x5,60x5,65x5,40x5
    One-Arm Dumbell Row 30x5,35x5,40x5,45x5,50x5
    Cable Seated Row 60x12,60x12,60x12
    BB UpRight Row 25x12,25x12,25x12


  • Options
    #5
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    2010-07-30
    Barbell Bench Press 70x5,80x5,90x5,100x5,105x5
    Barbell Squat 60x5,80x5,80x5,80x5,80x5 ,
    Bent Over Row 70x5,80x5,90x5,100x5,105x5
    Dips 25x12,25x12,25x12
    EZ-Bar Curl 45x12,45x12,45x12


  • Options
    #6
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    2010-08-09
    Barbell Squat 80x5,90x5,100x5,110x5,120x5
    Barbell Bench Press 80x5,80x5,80x5,60x10,60x10
    Barbell Bent Over Row 80x10,80x10,80x5,80x5,80x5
    BB Lying Tricep Extsn 30x12,30x12,30x12
    DBellCurl 20x6,20x6,20x6


  • Advertisement
  • Options
    #7
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    2010-08-13
    Barbell Bench Press 80x5,90x5,100x5,110x5,120x3
    Barbell Squat 70x5,70x5,80x5,80x5,80x5 ,
    Bent Over Row 70x5,70x5,80x5,80x5,80x5
    Dips bw x3,bw x3,bw x3
    DBell Curl 20x12,20x12,20x12


  • Options
    #8
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    2010-08-16

    Warm up stretching as much as possible as I have a hip strain at the moment.

    Barbell Squat All ATG bwx10 bwx10 barx10 60x5,60x5,80x5,80x5,80x5
    Barbell Bench Press 10x60 10x60 80x5,90x5,100x5,100x5,100x5
    Barbell Bent Over Row 10x60 80x5,80x5,90x5,90x5,90x5

    Tricep pulldowns: 12x lv10 12x lv10 12x lv10
    Cable Rows: 12x160 12x160 12x120

    Pull ups 3, 2, 1, 10 assisted
    Reverse Hyper flexes thingins 2 sets of 10.


  • Options
    #9
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    17/08/2010

    Rugby Training 2hours arrived there early to do some extra streching which seemed to help the groin strain.


  • Options
    #10
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    You'd never change the layout a bit so that it's easier to read?

    also, good stuff


  • Options
    #11
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    Sure will change it up from now on.

    Deadlifting tonight would love to go heavy and try hit 180kg but it could damamge the hip flexor more.


  • Advertisement
  • Options
    #12
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    18/08/2010



    Strechting 10 mins lower body.

    Deadlift:

    5x70
    5x70
    5x110
    5x110
    5x110
    5x110
    5x110

    Mp Press
    10x20
    10x20
    5x40
    5x50
    5x60
    5x65
    5x70 pb

    Cable Rows
    5xstack
    5xstack
    5xstack

    Dips
    5
    5
    5

    Was a good session. the hip felt fine during all the deadlifts.


  • Options
    #13
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    19/08/10

    Streching mobility drill 30 mins

    Rugby Training 2 hours


  • Options
    #14
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    Supposed to be Bench Day but taking it easy as I have the first match of the season tomorrow.

    Streching Mobility Drill 30 mins.

    Push ups (with 90 second rest):
    20
    20
    20
    20
    20

    Expect to be in serious pain on Sunday morning.


  • Options
    #15
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    21/08/10

    Streching and hip mobility drill.

    Rugby Match 70mins
    lost the match but twas a friendly and we put in a good performance.

    Fairly wrecked after the match first of the season.

    Strained my thumb a bit so not sure how it will affect my benching & rows


  • Options
    #16
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    2010-08-23

    Warm up stretching.

    Barbell Squat All ATG
    bwx10
    bwx10
    barx10
    60x5,
    60x5,
    80x5,
    80x5,
    80x5

    Barbell Bench Press
    20x10
    60x10
    60x10
    60x10

    Barbell Bent Over Row
    80x5
    80x5
    80x5
    80x5
    80x5

    Cable Rows
    120x10
    120x10

    Reverse Hypers
    2 sets of 10

    Was a very very light session as my legs stomach and especially my back is in bits from the match on saturday. hopefully it will get easier cause i dont fancy my chances of making much progress during the season if i am in the same state every monday after a game.

    Had to stop on the bench as my shoulder was sore, so i am off to do some shoulder dislocaions now.


  • Options
    #17
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    25/08/10

    Missed Rugby training last night due to social commitment really did not want to miss it.

    My hip/groin injury was fine until yesterday i seemed to agravate it putting on a pair of trousers ffs....

    Mobility drill strechng and Scap push ups.

    Deadlift:
    5x70
    5x70
    5x110
    5x110

    Military Press
    5x40
    5x50
    5x60
    3x65 big horrible fail shoulder is not 100% after the last match.
    10x40

    1arm Row
    5x35
    5x35
    5x45
    5x45
    5x45

    Cable Row
    15x120
    15x150

    Tricep Pulldown
    15x lv8
    15x lv10
    15x lv12

    More Scap push ups.

    Scap push ups were weird felt my shoulder blades do something different they never did before despite all the push ups i have done over the years... Hopefully they are supposed to do that.

    Fecking calisus are a complete nightmare were bleeding during the one arm rows.
    Has anyone got any tips to help with them or is it just a case of HTFU!


  • Options
    #18
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    De Deraco wrote: »
    Fecking calisus are a complete nightmare were bleeding during the one arm rows.
    Has anyone got any tips to help with them or is it just a case of HTFU!


    Eat them


  • Options
    #19
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    yeah lol been doing that at work makes me look kinda retarded and dont think its helping..


  • Options
    #20
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    26/08/10

    Rugby Training 3hours arrived there early to do some Streching and scap push ups.

    Played a couple of training matches which were good craic seem to dont notice the groin strain at all in game play but during boring runs it is constantlly there.


  • Options
    #21
    Hammar
    Registered Users Posts: 995 ✭✭✭Hammar


    De Deraco wrote: »
    26/08/10

    Rugby Training 3hours arrived there early to do some Streching and scap push ups.

    Played a couple of training matches which were good craic seem to dont notice the groin strain at all in game play but during boring runs it is constantlly there.

    Training for 3 hours?? :eek: :eek:
    Forgive me as im from a GAA background,who has an interest in Rugby,what did that 3 hours consist of?
    great lifting aswell man.


  • Advertisement
  • Options
    #22
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    thanks man,

    30 mins was me doing my own streching.
    Then another 30 mins doing a team warm up. tip rugby and spirnts
    Then some drills on various playing calls for about 45 mins.

    Then finished up playing some training matches to put into practice the drills we were doing.

    Was not very high tempo as alot of new guys are getting up to speed with it.


  • Options
    #23
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    27/08/10
    Was apposed to go to the Gym early this morning as I have work drinks on tonight.

    Slept out so did:
    4 sets of 25 push ups with 60 second rest and some stretches for the lower body then Commuter race to work on the bike.

    Not really the same workout so thinking of going to the gym before the training match tomorrow just to do some light ATG squats.

    Anyone have any good exercises for training the rear Shoulder Deltoids?


  • Options
    #24
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    30/08/10

    havent been to the gym since wednesday. missing it badlly but still manged to get a home workout today despite 14hr work day.

    10mins in squat position.

    20 scap push ups

    4x25 elavated push ups

    4x20 speed squats

    4x20 40kg dbell rows.

    all above were superseted probaby better to call it 4 rounds of 20.

    got a good sweat going nackered now...


  • Options
    #25
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    31/08/10

    Rugby Training. 2hrs

    Fairly fecking wrecked was alot of sprint training.

    Was only sprinting at 90% due to minding my hip strain. It felt ok during training but is stiffing up now.

    Lungs were in bits but not to worried Cardio fitness tend to just happen after a few more tough training sessions and friendlly matches.


  • Options
    #26
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    01/08/10

    Mobility drill strechng and Scap push ups.

    Deadlift:
    10x60
    10x60
    5x110
    5x110
    1x150 easy flew up alternate grip.
    1x180 failed glued to the ground
    1x180 came up a cm.
    1x170 fail. got it past the knee but couldn't lock out.
    1x170 PB. switched alternate grip and it flew up

    Military Press
    5x40
    5x50
    5x60
    5x65
    5x60

    1arm Row
    5x35
    5x35
    5x45
    5x45
    5x45

    Cable Row
    15x150
    15x150
    15x150

    Tricep Pulldown
    15x lv12
    15x lv12
    15x lv12

    Great session delighted to hit 170 on the deadlift but i really need to up the numbers on this.


  • Options
    #27
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    02/08/10

    Rugby training 2 hours. went very well groin was fine even sprinting in contact.


  • Options
    #28
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    03/08/10

    Big match tomorrow so just did the bare minimun.

    Bench press
    10xbar
    10x60
    5x80
    5x80
    5x80
    5x80
    5x80

    Squat

    10xbw
    10xbar
    5x60
    5x60
    5x80
    5x80
    5x80

    Barbel Rows
    10xbar
    5x60
    5x80
    5x80
    5x80
    5x80
    5x80

    Alsodid some streches and scap push ups


  • Options
    #29
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    06/08/10

    The match on Saturday was much easier than expected which was nice for a change.
    Did streches and scap push ups

    Squats
    5x60kg
    5x60kg
    5x80kg
    5x80kg
    5x90kg
    5x100kg
    5x100kg

    Bench Press
    10x60kg
    10x60kg
    5x80kg
    5x90kg
    5x100kg
    5x110kg
    3x120kg was going for five and failed midway throught the 4th rep.

    Barbell Row
    10x50kg
    10x50kg
    5x80kg
    5x90kg
    5x90kg
    5x100kg
    5x100kg

    EZ bar tricep superseted with curls.
    12x30kg
    12x30kg
    12x30kg


    Suats were nice and easy so think i can move the wait up again on Friday. The bench press was good an I reckon I could definatelly get 120 for 5 just need to ramp up and rest properly.


  • Options
    #30
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    08/09/10

    Was fairly wrecked from Rugby training the night before.

    Streching first then:

    Deadlift
    70kg 2x5
    120kg 3x5
    170kg 2x1
    180kg x1 PB and it was not too hard hoping for 190kg next week.

    Military Press
    bar 2x5
    40kg x5
    50kg 3x5
    60kg x5

    These were very difficult Triceps were fairly tired from traning and Gym on Monday.

    Cable Rows
    140 x12
    140 x12
    140 x12

    Was delighted with the deadlift but overall was fairly tired going into the gym.


  • Advertisement
  • Options
    #31
    De Deraco
    Registered Users Posts: 441 ✭✭De Deraco


    10/08/10

    Bench press
    60kg 2x5
    80kg 5x5

    Squat
    60kg 2x5
    80kg 5x5

    Barbel Rows
    60kg 2x5
    80kg 5x5

    Was in a rush and was just working on technique as I had a match on Saturday.

    11/08/10

    Played 80 mins of a match which we won easily enough. Fitness was much improved

    Considering trying to drop 5-10kg bodyweight to improve my speed on the pitch.
    That is all....


Advertisement