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Bridging the gap - Rugby to strongman

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cbeetham1IconBridging the gap - Rugby to strongman04-04-2014 @ 00:18 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
Hi everyone, been lifting and following various routines and playing rugby for a number of years now decided its time to make some proper advances in my strength and get my self strong enough to attend a strongman style gym and not embarrass myself! End of the season now at rugby - just started a variation of the 531, lets see how it goes.

Back Squats Day

Foam Roll Warm Up
3 x 15 lower back raises
3 x 10 leg swings
70kg x 10
90kg x 10
115kg x 5
135kg x 5
152,5kg x 8 (all out ball buster)
117.5kg x 7
117.5kg x 7
117.5kg x 7
117.5kg x 4 (ruined)

also trained core - (60s plank, 20 russian twists with 5kg medicine ball and 15 sit ups) x 3
cbeetham1Icon...04-04-2014 @ 00:39 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
tonight it was push press day

lots of barbell oh movements to warm up
40kg x 10 strict press
60kg x 10 strict press
75kg x 5 push press
90kg x 5 push press
belt on
100kg x 6
75kg x 10
75kg x10
75kg x10
75kg x 8
75kg x 8

3 x 5 wide grip pull ups heavy band assisted - little energy left, sacked the pullups
side laterals - 10kg dbs x 12, 12.5kg x 10, 12,5kg x 10
cbeetham1Icon...04-04-2014 @ 23:29 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
Friday night pretty ruined after a week of work and mixture of rugby ang gym work. Forced myself in for some deadlifts!

warm up 10 mins on foam roller
deadlifts:
60kg x 10
100kg x 10
130kg x 5
belt on
150kg x 5
170kg x 7 (all out maximal effort)
130kg x 10
130kg x 10
130kg x 8
130kg x 7
130kg x 5

fairly happy with that, grip was totally fine chalked up, was sightly worried having put a decent cut on my middle finger last night trying to open a tin of corned beef lol! Its amazing what a few paper stitches and half a roll of tape does!

finished off with more foam rolling and half an hour of stretching lower limbs and back.
not a huge fan but we have final match tomorrow - hopefully wont have too much DOMS.
cbeetham1Icon...06-04-2014 @ 21:41 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
in on a late sunday evening and struggling for time, body is a bit banged up from my match yesterday so spent a fair bit of time warming up - rest day tomorrow cant say im not looking forward to it Happy

flat barbell bench press
3 x 20 x 20kg
10 x 60kg
5 x 90kg
5 x 100kg
5 x 115kg
4 x 10 x 87.5kg
1 x 13 x 87.5kg

job done. i was intending on doing more and felt great once i got all the stiffness out of me, but had a very hectic day and little time to play with. thats tje rugby finished now so can dedicate my full week to lifting now. next week sees a slight increase in weight and down to sets of 3 reps. looking forward to it! looking to get some cleans in on deadlift day and get a bit more "assistance" worki in.
Any comments welcome!
cbeetham1Icon...08-04-2014 @ 21:38 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
well after a proper rest night lastnight and lots of good food the past few days, i could not wait to get into the gym for a bit of squatting. although my 1rm pb is not the highest, squatting has always been my favorite movement and technique is always ass to grass. so here is how it went.

Squats - 8/4/14
bodyweight lunges 2 x 10
bodyweight squats 2 x 10
20kg x 20
20kg x 20
70kg x 10
100kg x 8
125kg x 3
145kg x 3
belt on
162.5kg x 8 PB! (this was a 3+ set) - very happy!
120kg x 10
120kg x 10
120kg x 10
120kg x 10
120kg x 9 - really struggled towards the end - few curses might have been shouted lol!

finished with 3 rounds of core work.
russian twists with 5kg x 10 per side
sit ups x 10
swiss ball reverse crunch / press up combo x 10
hanging leg/knee raises x 10

all in all happy with the squatting and still hate core work. looking forward to some push press tomorrow
cbeetham1Icon...09-04-2014 @ 22:44 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
PUSH PRESS DAY
Feeling little bit sluggish en route after a great squat sesh yesterday, got some serious DOMS going on!

shoulder rotations & side raises with 7.5kg dbells to get some blood in there.
20kg x 15 strict barbell press
50kg x 10 strict
80kg x 3 push press
92.5kg x 3 push press
105kg x 4 push press PB! nearly dislocated both shoulders trying and failing to get the 5th lol
75 kg x 10 push
75 kg x 10 push
75 kg x 10 push
75 kg x 8 push

35kg dbells seated press x 10
40kg dbells seated press x 7

added in a little bicep work for the ladies Wink
dont judge me lol, i was in a good mood and the gym was quiet lol
4 sets ez bar preacher curls to failure 30kg plus bar
3 sets standing bbell curls to failure 10kg plus bar
2 drop sets standing dbell hammers to failure 30kgs, 25kgs, 15kgs

home for final meal of the day snd some well earned shut eye! rest day tomorrow with a booked massage Unhappy its been a tough rugby season - back in friday for deadlifts!!!!
cbeetham1Icon...11-04-2014 @ 23:45 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
so i had a rest night lastnight and paid for a sports massage! it was agony but i do feel like a new man today Happy

Friday night cleans n deadlifts
warm up using barbell - various movements
40kg x 8 cleans
65kg x 3 cleans
75kg x 3 cleans
85kg x 3 cleans - these felt very easy reckon i couldve went a fair bit heavier but that time will come Happy
Deadlifts
80kg x 10
120kg x 5
140kg x 3
chalk on
160kg x 3
velcro belt on
180kg x 4 PB
140kg x 8
leather belt on
140kg x 10
140kg x 8
140kg x 6
140kg x 6

gym was very quiet tonight, so i decided to try some farmer style walks for the first time.
the heaviest dbells we have are 50's so i just used them and walked up and down a short area of gym approx 6 or 7m.
i done 3 walks to failure, very easy tbh but at least it was a start and by the end my hands were pretty sore Happy always a good sign!

if the weather stays dryish im hoping to load two barbells up down at rugby club on sunday and do my own strongman style training. we have various items i think i could use.
large tractor tyre, no idea of weight.
loaded barbells for farmers
scrum machine i could load and push
loaded barbell walk - as in a yoke carry?!
thats the plan anyway Happy night all, up for some bench in morning
just_tIcon...12-04-2014 @ 10:32 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Hey mate. All I would say with 531, ESP if your doing cardio for rugby, is do not go all out on your deadlift/squat sets despite what it says, save some in the tank. Sure fire way to get an injury.
cbeetham1Icon...13-04-2014 @ 16:47 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
hi mate, cheers for feedback. i have finished rugby until middle of june so i have explained im taking a break until pre season starts again hence why going all out. i will probably do some sprint sessions at some point but have become quite good at managing injuries eyc - my main problem is i tend to get run down pretty easily. . . trying to make sure that i actually rest on rest days. Happy do you play sports as well as training strength ?
cbeetham1Icon...13-04-2014 @ 16:58 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
in yesterday for a the bench press session!
bench press - saturday 12/4/14
dbell shoulder rotations / raises etc to warm up
flat barbell bench
20kg x 20
60kg x 15
80kg x10
95kg x 3
110kg x 3
120kg x 4
95kg x 10
95kg x 10
95kg x 8
95kg x 7
95kg x 7

assistance / extra work
dbell incline flys
15kg x 15
20kg x 10
30kg x 8
35kg x 6

various bicep work then finished with an abs workout
4 stations, working for 10-15 reps of each - i only managed 2 and half rounds. my abs are very weak!
hanging leg raises
seated bench knee raises
v sits
oblique sit ups

i was hoping to try some strongman stuff down rugby club today (sunday) but the weather has been brutal all day. need to pluck up the courage to attend the nearest strongman gym which is in kirkcaldy. happy weekend everyone!
just_tIcon...14-04-2014 @ 19:12 
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Mr.Fit
Member 164, 5028 posts
SQ 170, BP 135, DL 230
535.0 kgs @ 84kgs UnEq
Nice benching. Yeah started rugby myself this season, love it. Before that powerlifting former fat boy
cbeetham1Icon...16-04-2014 @ 12:49 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
Thanks mate, I was hoping for more reps on the 120 but never mind. Happy
Well if u ever have any queries about playing rugby give me a shout - I'm sure I can help in that department Happy
cbeetham1Icon...16-04-2014 @ 13:03 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
Lagging behind slightly with my posts but here is Mondays Squat session.
Squats - Monday 14/4/14 - Week 3 (5,3,1)
Barbell Back squats
60kg x 15
100kg x 10
135kg x 5
153kg x 3
belt on
172.5kg x 5 PB! (Only 3 weeks in so pretty much everything is a pb at the moment pretty chuffed though)
130kg x 10
130kg x 10
130kg x 10
130kg x 10
130kg x 10 spotter assisted slightly for last two reps.

Finished off with some heavy low rep calf work and abs routine.

Former powerlifter in the gym discussed stance and technique with me so I done a few more sets with 100kg x 6. Focusing on wider stance and using more of my hips / glutes to power up. Does anyone have any thoughts on a wider stance to improve squat strength? Felt a bit awkward but happy to give it a bash next week.
cbeetham1Icon...17-04-2014 @ 13:03 
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Member 5243, 63 posts
SQ 250, BP 170, DL 260
680.0 kgs @ 130kgs UnEq
Lastnight was Push Press.
Wednesday 16/4/14 - Week 3.
Push Press

Warmed up with Barbell 20 reps strict press
60kg strict press x 10
80kg x 5 push press
87.5kg x 5 push press
100kg x 3 push press
110kg x 4 push press
87.5kg x 8 push press
87.5kg x 8 push press (was struggling to hit the 10 reps here and thought I was going to pass out so changed to strict press.)
67.5kg x 10 strict press
67.5kg x 8 strict
67.5kg x 6 strict

Extra work
Single arm dumbell rows
35kg x 10
40kg x 10
45kg x 10 (just)
50kg x 6

Side lateral raises - 12.5kg dumbells - 4 sets to failure
Front raises - 12.5 kg dumbells - 3 sets to failure
Rear Cable Delts - 3 sets of 15 reps at 15,20 and 25kg.

Was feeling quite sluggish - hopefully perk up a bit for deadlifts and cleans on friday.

On a side note iv been eating like a horse to put on some extra size and I weighed in at 18stone 6 pounds yesterday. Quite happy with that.
ThingIcon...17-04-2014 @ 14:22 
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a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
just_t said:Hey mate. All I would say with 531, ESP if your doing cardio for rugby, is do not go all out on your deadlift/squat sets despite what it says, save some in the tank. Sure fire way to get an injury.


would agree with this, when you have a week of 5's then aim for 8, a week of 3's then aim for 5 and then for the 5-3-1 week just aim for a triple. easier to track progress and also more managable and it leaves a rep or two in the tank.

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