Fuller's Gym and Rugby Log
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you still gyming Fuller?<br />
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A good chest buster for you... <br />
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Bench press on a machine (not a smith machine, one of those other silly weight machines with the tack of plates). Anyway, four seconds on the down, and up as per normal. Set of ten, superset with incline press. Four sets. Then incline flies, four sets. Then another superset, Smith machine press, with the bar coming down to you lower rib cage, super setted with decline presses - again 10s and four sets...<br />
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My new leg workout is not as bad as the old one, but finishes off with 3 sets of 20 squats, whcih gets the heart going!!<br />
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That is all! -
Still cracking on mate - but work commitments mean i can keep to a schedule as much as i'd like.<br />
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Focusing on legs more than i ever have. Generally, bombing up gym when i get a chance and doing:<br />
<br />- Squats<br />
- Lunges<br />
- Dynamic lunges (kind of like a side step and an explosive return to start position<br />
- Leg curl<br />
- Leg extension<br />
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And then a whole lot of wobble rehab for my ankle which i fucked up again about 4 weeks ago.<br />
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Starting to see they are responding and the pain post workout is nowhere near what it was at the beginning of the summer.<br />
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Bench is going well as well - up to a PB now of 115kgs and hoping to hit the magic 120 by first game of pre-season.<br />
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Weight is up to 97kgs or so now - but i'm carrying some crap on my stomach and lower back.
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[quote name='Fullermorg']Still cracking on mate - but work commitments mean i can keep to a schedule as much as i'd like.<br />
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Focusing on legs more than i ever have. Generally, bombing up gym when i get a chance and doing:<br />
<br />- Squats<br />
- Lunges<br />
- Dynamic lunges (kind of like a side step and an explosive return to start position<br />
- Leg curl<br />
- Leg extension<br />
<br />
And then a whole lot of wobble rehab for my ankle which i fucked up again about 4 weeks ago.<br />
<br />
Starting to see they are responding and the pain post workout is nowhere near what it was at the beginning of the summer.<br />
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Bench is going well as well - up to a PB now of 115kgs[b] and hoping to hit the magic 120 [/b]by first game of pre-season.<br />
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Weight is up to 97kgs or so now - but i'm carrying some crap on my stomach and lower back.[/quote]<br />
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Dude I'll race ya ! I've done 118.5 but haven't quite nailed the big 120 yet either. Luckily I have the tiny 0.5 and 1.25kg weights so I can go up little bits at a time. Maybe I'll chop a couple of energy drinks and give it a go, I'm sure it is a mental thing xzxmad
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good work fuller. Nice to see those weights going up!!<br />
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Have hit 3 sets of 105kg for the 20s in the squats at the end of workout now, third one takes a while!!<br />
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Bench press must all be in the head, pick up two of those 1.25 kg weights and you almost can't feel the weight. Yet add them onto your bench press, and the 2.5kg feels like a ton. Always used to amaze prop Cyril and myself. I used to slip them onto the bar for PC when he wasn't looking, and he'd get the set done, and then i would tell him, and anothe sticking point would be blasted past!! -
[quote name='BartMan']good work fuller. Nice to see those weights going up!!<br />
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Have hit 3 sets of 105kg for the 20s in the squats at the end of workout now, third one takes a while!!<br />
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Bench press must all be in the head, pick up two of those 1.25 kg weights and you almost can't feel the weight. Yet add them onto your bench press, and the 2.5kg feels like a ton. Always used to amaze prop Cyril and myself. I used to slip them onto the bar for PC when he wasn't looking, and he'd get the set done, and then i would tell him, and anothe sticking point would be blasted past!![/quote]<br />
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Yeah must be cos you're right, they are basically nothing ( and of course 0.5kg is even less ! ) but for the 120kg attempt I got the weight most of the way up, got stuck and had to roll it off. Another time highlander. <br />
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Unfortunately since I train alone and don't have multiple personality disorders I can't fool myself into thinking I'm benching less. -
best accident we have had was PC sticking a 15kg plate on one end and a ten on the other (along with the other plates, whatever the weight was), result one side was pushing 5kg more than the other.<br />
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After the set I said to him, fark my right side is struggling today!<br />
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Or in fact I think he was stripping 5kg off each end (or meant to be), as he usually lifted 10-20kg more than me! <br />
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Was funny anyway! -
[quote name='BartMan']best accident we have had was PC sticking a 15kg plate on one end and a ten on the other (along with the other plates, whatever the weight was), result one side was pushing 5kg more than the other.<br />
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After the set I said to him, fark my right side is struggling today!<br />
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Or in fact I think he was stripping 5kg off each end (or meant to be), as he usually lifted 10-20kg more than me! <br />
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Was funny anyway![/quote]<br />
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As a left hander my right side always craps out before the left so I should think about an extra 5kg on the left to make it even !!!! -
[quote name='BartMan']Good luck - I now call Walking lunges the Devils Walk. Never done lunges before, thought they were a waste of time. Don't think that any more!![/quote]<br />
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Last few months have been going for it on weighted lunges.<br />
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Fuck i hate them.<br />
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But they are an awesome tool. -
First pre-season training session proper this evening.<br />
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Not looking forward to it one bit. -
[quote name='Bones']You're bloody lucky, we've been going at least a month.[/quote]<br />
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That is exactly what we did last year - by the start of the season we were fit but totally uninterested in rugby.<br />
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The proper break has given boys a bit more enthusiasm.<br />
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Last night wasn't too bad - focussing on skills to be honest and conditioning added into it - they want us to take responsibility for fitness outside of club time. Which is fair enough. -
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[quote name='Bones']Yep certainly fair enough. It's a bit early for me too, but we've got a very good coach this year with a few other coaches pitching in to help so getting split up into groups to go around doing different drills etc, has all been kept very interesting.[/quote]<br />
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Last week featured one timed run over 6 x 500 metres. I was, and no exaggeration, apalling. Shameful even. Hope to get much better in the next few weeks though.<br />
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Too much weights...not enough endurance work! -
that sounds painful - what were the rest intervals?<br />
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I remember one drill we used to do back in late 80s. Only took 20 minutes, but killed you. <br />
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You would do ten laps of the footy field, no corner cutting. you had two minutes to do each lap. Forwards target was 1:05 - 1:15 per lap, backs 0.55 - 1:05. First few were murder, but by the end of pre season, everyone was running hard, and getting decent rests - tighties included.<br />
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Suggest that one to your trainer... Oh, and backs and forwards were split up, one group leaving every minute. -
I absolutely love interval training. I alternate interval sessions with six mile runs on different training days.<br />
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My favorite is 300 meter sprints, full speed, walk back to the starting point, no stopping, then a set of ten burpees. That's one interval. I try to do at least 4 sets of these and I sometimes do 5 if I'm feeling good. I take a few minutes rest between each interval. It's hard work, but I think it's one of the best forms of training for overall fitness. <br />
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I completely stopped all gym/barbell training after my back surgery (and after spending a good 25 years of my life under heavy weights). I now do only calesthenics, sprinting, bodyweight (gymnastic rings are a favorite) and functional strength with a medicine ball.<br />
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I feel pretty fit for an old guy (I'm 41). -
300 metres is a bastard of a distance! another one I used to like and we used to do at the end of every tuesday training was 5 x 200 metres. The length of the field and back.Again, you would leave every 2 minutes. 45 seconds and less was the goal for all 5 reps for the fatties - no idea what the backs had to do it in, was too busy listeing to the trainer calling out 40...41...42...43... as I would be heading through the last 20 metres!! The turnaround was what killed you in this one.
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[quote name='BartMan']300 metres is a bastard of a distance! another one I used to like and we used to do at the end of every tuesday training was 5 x 200 metres. The length of the field and back.Again, you would leave every 2 minutes. 45 seconds and less was the goal for all 5 reps for the fatties - no idea what the backs had to do it in, was too busy listeing to the trainer calling out 40...41...42...43... as I would be heading through the last 20 metres!! The turnaround was what killed you in this one.[/quote]<br />
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Yeah, that sounds like serious hard yakka. I'm getting a hankering to head to the track and do some sprints! -
Got a free Saturday coming up so am going to be doing some of this jazz.<br />
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We have a circuit which conssist of 8 sets of the following:<br />
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20 squats<br />
20 push ups<br />
20 sit ups<br />
20 leg raises<br />
20 bounds from lunging positoon (alternate legs, both legs count as 1 rep)<br />
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Will then move onto the ineterval running.
