RBs Pre Season.
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Yep Im going to make a fool of myself once again, this time by coming out of injury enforced retirement to strap on the boots for the mighty Te Aroha COBRAS Senior Bs.  Am on holiday for the next month so have time to rip into a spot of preseason fitness. Need to drop about 6 kegs to get down to a fighting weight (goal is 100 kegs) and get out of the slow jog phase with my 'running'. My get up and go seems to have get up and gone. <br />
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Sunday:Â Bald Spur Mountain Hike (60 minutes)<br />
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Monday:Â Bald Spur Mountain Hike (60 minutes)<br />
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Tuesday:Â FB Weights 8-9pm<br />
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Wednesday: 2 hour Mountain Hike 11am-1pm. 4 0 Minute Killer Cardio (Gym) 8-840pm<br />
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Thursday: UB Weights (40 mins), Bald Spur (35 mins), Touch (90 mins ) 4-7pm. <br />
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Three very intense sessions today. Spent 90 minutes hovering out wide during touch but it was the first intesne session I have had on my feet for quite sometime so was happy to come through unscathed. Did fend on of the boys off on the kisser which didnt go down too well. -
RB, so coaching not going to happen then huh. Play as long as you can, you are retired far too long!!
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[quote name='BartMan']<br />
RB, so coaching not going to happen then huh. Play as long as you can, you are retired far too long!!<br />
<br />
[/quote]<br />
Yeah I pulled out of the race, there were a few issues that didnt exactly set my soul on fire. Gonna try and play, dont expect too much! Im only looking to come off the bench when the boys have done all the hard work and hit rucks with fury for the last quarter. But it will be good to be part of the club again and hang out with the boys. -
[b]Monday:[/b]Â UB Wts. Bench 10/8/6, DB Jerks 4x6, Chins 3xMax, DB Curl 2x6, TPD 2x10, Crunches 3x10.<br />
[b]Tuesday:[/b]<br />
[b]Wednesday:[/b] Clean and Press 6/4/3, Squat 6/5/4, Bench 10/15, Curls 10/8<br />
[b]Thursday:[/b]Â Touch (60 minutes). -
[b]Mon[/b] UB:Â Bench, SMP, Chins, Curls, TPD, ABs<br />
[b]Tue[/b] Gym Row/Run<br />
[b]Wed[/b] Power Cleans, SMP, Curls, Calf, ABs<br />
[b]Thu [/b]Â Mountain Walk/Jog<br />
[b]Fri [/b]Â Â Squats 4x5, CG Bench 4x5 Deadlifts 4x5<br />
[b]Sa<br />
Sun [/b]Â Â 30 mins Cardio Run/Bike/Row<br />
[b]Mon [/b]Â Â Squats 5x5, Bench 5x5 Chins 5x8<br />
[b]Tues <br />
Wed [/b]Â Â Clean and Press 5x5, Curls 5x5<br />
[b]Fri[/b] Deadlifts, Close Grip, Squat<br />
[b]Mon [/b] Squat 7x5, Leg Ext, Leg Curl, Calf Raises<br />
[b]Tue[/b]Â Cardio 40 mins 8x5 min blocks (Run 15/Row 15/ Bike 10)<br />
[b]Wed[/b]Â Bench 8x5, DB Fly, Stand BB Press, Rope PDs. -
[b]Monday: [/b] Leg. Squat 60/100/120/140/160/180, Leg Ext 3x10, Leg Curl 3x10, Plate Raises 3x40, Hang Crunch 3x20.<br />
[b]Tuesday[/b]  Cardio. 30 mins Treadmill. Walk 2 mins, Run 3 mins X 6.<br />
[b]Wenerei[/b] Bench. 50/60/100/110/120/130/140. Cable Fly 3x10, DB SMP 3x8, Rope PD 3x10, AB 3x20<br />
[b]Thursday[/b]Â Nyet.<br />
[b]Friday[/b] Deadlifts 65/105/135/165/185/205. CG LPD 3x10, Seated Row 3x10, DB Curls 3x6. Crunches 3x30. -
[b]Monday[/b]Â Squat 60/100/140/160/185Â Leg Ext 3x10, Leg Curl 3x10, Calf Raises 3x30.<br />
[b]Tuesday[/b]<br />
[b]Wenerei[/b]Â Bench 60/80/100/115/130/142.5Â DB Flys 3x10, BB SMP 3x8, Rope Push Downs 3x10, Crunch MAhine 3x20. -
[b]Sunday: [/b] Treadmill. 25 mins 3min Intervals<br />
[b]Monday:[/b] Squat 60/100/120/140/160/180/190 Leg Extension 3x10. Leg Curl 4x8, Smith Calf Raises 3x20.<br />
[b]Turei: [/b] More Cardio. What the fuck is going on? 40 mins (Row 15, Run/Walk 25)<br />
[b]Wenerei[/b] Bench, 50/60/100/120 (3 Sets), 120/100 Drop Set, DB Flyes, Stand BB Press, Rope PD.<br />
[b]Friday[/b]Â 80% Squat 4x5, CG BP 4x5, Deadlifts 4x5 -
Starting to feel in better nick, pants are all looser and feeling abit lighter on the feet. Want to focus on dropping under the tonne (currently 106) and then will think about strapping the boots back on. Running and rowing have become easier this week, really need to push on with it now. Am as strong as Ive ever been again finally! Body has had enough of low reps now though. Time to drop back the weights and rep out more. Up the tempo and put some hustle behind the muscle. Feeling quite motivated and optimistic. Vital I crack on with it now.
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[b]Monday:[/b] Run 6kms 41:35 Pretty pleased with that effort, seeing I have done fark all running. Reckon I can make a real dent to that time in the next month. Once I drop 6 kegs and go under the hundie should see a real improvement to my time.<br />
[b]Tuesday:[/b] The Prison Workout. 300 Continuous reps Two circuits of Chins 25, Deadlifts 25, Bench 25, BW Squat 25, Crunches 25, Push Press 25. Felt sick and relieved afterwards.<br />
[b]Thursday:[/b]Â DB Incline Bench (Alternate sides) Chins, 2 Arm DB Row, Up Row, Stand BB Press, BW Row, Matrix Curls, Hang Crunches.<br />
[b]Good Friday:[/b] 8am. Run/Walk (Intervals) on pavement & wetlands trail. 60 minutes duration. Really enjoyed myself. Integrating walking intervals really helps me improve my running technique and enthusiasm. <br />
[b]Saturday.[/b] 11am FB Workout Squat 3x10, Chins 3x Max, Bench 3X10, DB Row 3x10, Stand BB Press 3x10, Seated Calf 2x10, BB Matrix Curls 2 sets, Crunch Machine 3x25, 1x 25 Box Jumps. Awesome workout, especially considering breakfast consisted of bacon strips and easter eggs! -
good work RB, my strength has gone to pot, can't bench thanks to a fucked up shoulder, but can shoulder press, chin up and everything else, just no bench more than 60kg before PAIN, it sucks with big Cyril punching out reps 130kgs plus. I don't count anymore as I am too jealous...<br />
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You have a new coach now too at COBRAS, you might get that call up...<br />
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Weighing in at a constant 94 odd kilos now, and loving it!! -
PM starts tonight and about time to. A very poor COBRAS were beaten 79/10 by a very good Putaruru on Saturday at Boyd Park. It was the worst COBRAS performance I have ever seen against a Putaruru side ready for 1st Division if they keep that up.
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Whanga drew with Tairua and lost to patamahoe (spelling) 12-36. Skinny white boys backline, typical from the last few seasons bullish forward pack led by Huk and Cyril up front along with a new boy prop that looks pretty good so far.
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[quote name='BartMan']<br />
good work RB, my strength has gone to pot, can't bench thanks to a fucked up shoulder, but can shoulder press, chin up and everything else, just no bench more than 60kg before PAIN, it sucks with big Cyril punching out reps 130kgs plus. I don't count anymore as I am too jealous...<br />
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You have a new coach now too at COBRAS, you might get that call up...<br />
<br />
Weighing in at a constant 94 odd kilos now, and loving it!!<br />
[/quote]<br />
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Fark me Bart, that is a good steady weight for a former prop.<br />
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I am getting up to about 94.odd kgs myself now. Want to push on to 95.5kgs for September/October - which should be achievable i reckon.<br />
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Going to start on the real weights over teh summer instead of just beach weights. Squats, Deads etc... Squats are the worst for me - am doing less than i bench. -
yeah, new trainer at the gym though I was a former midfield back, have also been accused of being a halfback with the new slimline!!
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[b]Wednesday: [/b] TM BFL Run 20 mins + UB Workout. Chins 6x5, Rear Shoulders Rows 3x10, Bench 6x8, DB Curls 6x6. Awesome.<br />
[b]Thursday:[/b] 3km Run, 5km Bike, 2500m Row. 40 mins. Sweating like a rapist.<br />
[b]Friday:[/b]Â 6pm. FB Wts: Squat 4x5, Calf Raises 2x30, Pull ups 3x6, Bench Press 4x5, Matrix Curls 2 sets, TPD Matrix 2 sets. -
Rugby today RB - ready for the smash I hope!!
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[quote name='BartMan']<br />
Rugby today RB - ready for the smash I hope!!<br />
[/quote]<br />
Fucking Aye. Cobras have North today at home. I will be in my civies of course but eagerly awaiting the scent of swamp rats claret on out turf. -
[b]Wenerei:[/b] Treadmill 5 x 3 min Intevals @ 12kph pace. (2min walk between each set). Total Distance Run: 3kms in 15 mins. Big Improvement for me and you know what I really enjoyed it! When I can run 3kms in under 15 mins non stop (and weigh under the tonne) its time to strap on those boots on again.<br />
[b]Thursday:[/b]Â Leg/Back/Bicep: Squat 4x5, Calf Raises 2x30, Chins 3x6, DB Row, 3x10, Stand BB Press 3x5, Matrix Culrs 2 Sets, Swiss Ball Core -
[b]This week:[/b]<br />
[b]Tuesday:[/b]Â FB Power Cleans 4x6, Front Squat 4x6, Bench 4x6, Chins 2 sets<br />
[b]Wednesday:[/b]Â Hi Pulls 4x6, Stand BB Press 4x6, Stand DB Press 4x6, BB Shrug 10x10.<br />
[b]Thursday: [/b] Rugby Training!!!!! First team training since 2003. Fraken Awesome she was to.<br />
[b]Friday:[/b] I can hardly move. Cardio: Treadmill Intervals 30 mins, Row Intervals 10 mins. <br />
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Think I have rotator cuff pain and my C5/6 compression has flared up. Bad timing as I am really getting back into rugby mode now. Have also found that training on treadsmill bears little resemblance to running on grass and taking contact. I think my get up and got has got up and gone. -
Mate,<br />
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Treadmills don't bear any resemblance to running outdoors, regardless of what the brochures tell you. I reckon get a mate keen and go out together so you have someone to bitch about it with. The contact always takes the longest to get back into but after a few games you will be sweet stick to it!!<br />
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Mooshld<br />
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[quote name='Red Beard']<br />
[b]This week:[/b]<br />
[b]Tuesday:[/b]Â FB Power Cleans 4x6, Front Squat 4x6, Bench 4x6, Chins 2 sets<br />
[b]Wednesday:[/b]Â Hi Pulls 4x6, Stand BB Press 4x6, Stand DB Press 4x6, BB Shrug 10x10.<br />
[b]Thursday: [/b] Rugby Training!!!!! First team training since 2003. Fraken Awesome she was to.<br />
[b]Friday:[/b] I can hardly move. Cardio: Treadmill Intervals 30 mins, Row Intervals 10 mins. <br />
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Think I have rotator cuff pain and my C5/6 compression has flared up. Bad timing as I am really getting back into rugby mode now. Have also found that training on treadsmill bears little resemblance to running on grass and taking contact. I think my get up and got has got up and gone.<br />
[/quote] -
Out of action this weekend attending family funeral.<br />
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[b]Tuesday:[/b] 7pm Run (Outdoor). 200 metres warmup, 4 x 400 Run/Sprint drills. 2 x 250m Ds (RFP). 4 x 150 Gassers (Holding ball out stretched in two hands). 200 metres warmdown. Total Distance 3150m. Felt much better this time.<br />
[b]Wenerei:[/b]Â S&P:Â Cleans 2x5, 3x3, Bench, 2x5 3x3, Front Squat 2x5, 3x3, Chins 3x Max, BB Shrugs 5x10, Core.<br />
[b]Thursday:[/b] Team Training with the Bs. Found it too easy apart from blisters popping on ankles in new boots. Touch, bit of contact for forwards, team run, contact drill on bags. Then free feed from sponsors at Grand Tavern. Dropped two basic passes in team run which should have taken. Weighed in at 104kgs this morning. Weight is dropping off me now.
