kinselbj Posted August 19, 2008 Share Posted August 19, 2008 That's funny that you disagree with his squat technique because I do too, both as a weightlifter and as a rugby player. That is the only major problem I have with his teachings. I read a different book of his and it really helped improve the first pull part of my snatch and my clean and this in turn made my lifts improve and my deadlift improve without any effort. I am a centre/wing myself. Good to see fellow rugby players on the board and training their bodies like they should. Keep up the hard work. Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 11, 2008 Author Share Posted September 11, 2008 19/08/08 ME DEADLIFT Deadlift 2x20kgx5 1x40kgx5 1x60kgx5 1x70kgx2 1x80kgx2 1x90kgx2 1x95kgx2 (tore open hands and bled like a bitch) 1x100kgx2 (felt ultra hardcore!!! I lie...) Barbell Row 3x40kgx8 Barbell Shrugs 3x70kgx10 Hyper 2xBWx10 21/08/08 ME UPPER Bench Press 2x20kgx5 1x40kgx5 1x45kgx5 1x50kgx3 1x55kgx3 1x60kgx3 1x70kgx3 +5kg PR 1x60kgx5 (close grip) Dumbell Flat Press 3x15kg'sx12 Barbell Row 2x40kgx10 Pullups 5x3 from rock bottom Some abs and light tricep pushdowns afterwards... Very god session to me, really enjoyed it and got the numbers I wanted for today 18/08/08 ME SQUAT Parallel Box Squat 2x20kgx5 1x40kgx5 1x50kgx5 1x60kgx5 1x65kgx5 1x70kgx5 1x75kgx5 1x80kgx5 +5kg PR Barbell Rows 2x40kgx15 20/08/08 ME Deadlift Sumo Deadlift 1x40kgx5 1x60kgx5 1x70kgx5 1x80kgx3 1x90kgx3 1x95kgx3 1x100kgx3 Feel alot stronger pulling sumo!!!! Barbell Row (close grip) 2x12x40kg 21/08/08 ME UPPER Wider Grip Bench 2x20kgx5 1x30kgx5 1x40kgx5 1x50kgx5 1x55kgx5 1x60kgx5 Dumbell Incline Press 2x15kg'sx12 Dumbell Shoulder Press 3x15kg'sx8 Swimming Almost 2km 01/09/08 ME SQUAT Barbell Squat 2x20kgx5 1x40kgx5 1x60kgx5 1x65kgx5 3x70kgx5 Was feeling like shit under the bar, couldn't get into the groove and everything was hurting from the hunting on the weekend... +30km walking in 33-34 degrees celcius heat. dominated me!!!! SLDL 1x20kgx15 2x40kgx12 Good Morning 2x20kgx15 Planks 3xBWx30secs edit: after my last few squat sessions my knees seem to click a lot and get quite sore into the last sets. I have been squatting with the same form for a while but it has just come up lately. if anyone has had this problem how did you fix it? Guy 02/09/08 ME BENCH Wider Grip Bench Press 2x20kgx5 1x30kgx5 1x40kgx5 1x50kgx5 1x55kgx5 1x60kgx5 1x65kgx5 +5KG PR! Form was a tad average on this set but good nonetheless:) Dumbell Bench Press 3x15kg'sx15 Chin-ups 8xBWx3 Barbell Row 3x60kgx3 Barbell Shrugs 3x60kgx10 Felt really good today and energetic so its a bit more work than I would usually do, good day. 04/09/08 Change Up Day(knees needed a break) Speed Box Squats 1x20kgx5 1x30kgx5 Onto Box: 10x40kgx2 (knees felt ok) GHR Negatives 20-30 negs, lowered onto the box and push-off the box and tried to lift myself back up with the hams!!!! SOOOOOO HARD OMG!!!! Hyperextensions 3XBWx8 After this I did some abs and a mega ass raping conundrum of a calve workout consisting of 400rep ranging from 60kg to 180kg on the stack 05/09/08 ME BENCH 1-Board Bench Press 2x20kgx5 1x30kgx5 1x40kgx5 1x45kgx5 1x50kgx5 1x55kgx3 Onto 1 board: 1x60kgx1 1x65kgx1 1x70kgx1 1x75kgx1 1x80kgx1 (damn this was a struggle) DB Flat Bench Press 3x18kg'sx10 Weighted Pull-ups 8xBW+5kgx3 Brillaint. I loved these, will add more weight next week. Gonna be a staple and really work on these. From dead-hand as well T-bar rows 3x40kgx8 BB Shrugs 3x60kgx10 Farmers Walk 3x35m passes with 35kg dumbells in each hand Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted September 11, 2008 Share Posted September 11, 2008 Where's the grip stuff (besides the farmers)? Quote Link to comment Share on other sites More sharing options...
dageda Posted September 11, 2008 Share Posted September 11, 2008 Concerning the clicking in your knee when squatting - I sometimes have the same thing but I can usually fix this problem with a couple of different lower body stretches. I usually do these before I squat to give my legs a chance to warm up. The first stretch I do is the quad stretch where you grab your ankle while standing up and pull your leg up behind you. This stretches out the quad muscle and also the tendons and ligaments around the top part of your knee. I usually swing / kick my leg in the air in front of me after this stretch to get all the gases out of the joint. The second stretch I do is the hurdler's stretch where you sit on the ground with one leg out in front and the other leg bent at your side (think about the way a hurdler looks at the top of a jump over a hurdle). This stretches the hamstring and the lower back. The third stretch I do is for the glutes and lower back. You lie on your back and then pull one leg up into your chest. Use your arms to pull your knee deep into your chest. This feels particularly good after a hard squat or deadlift session as it stretches your lower back. I usually cycle through these three stretches a couple times during my lighter warm up squats until everything feels loose. Keep up the good work! Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 11, 2008 Author Share Posted September 11, 2008 Concerning the clicking in your knee when squatting - I sometimes have the same thing but I can usually fix this problem with a couple of different lower body stretches. I usually do these before I squat to give my legs a chance to warm up.The first stretch I do is the quad stretch where you grab your ankle while standing up and pull your leg up behind you. This stretches out the quad muscle and also the tendons and ligaments around the top part of your knee. I usually swing / kick my leg in the air in front of me after this stretch to get all the gases out of the joint. The second stretch I do is the hurdler's stretch where you sit on the ground with one leg out in front and the other leg bent at your side (think about the way a hurdler looks at the top of a jump over a hurdle). This stretches the hamstring and the lower back. The third stretch I do is for the glutes and lower back. You lie on your back and then pull one leg up into your chest. Use your arms to pull your knee deep into your chest. This feels particularly good after a hard squat or deadlift session as it stretches your lower back. I usually cycle through these three stretches a couple times during my lighter warm up squats until everything feels loose. Keep up the good work! Thank you very much for your reply. I will try this out the next time I squat:) Sounds like what I was looking for! Hold for 20-25 seconds? Cheers mate Quote Link to comment Share on other sites More sharing options...
dageda Posted September 11, 2008 Share Posted September 11, 2008 No worries A chiropracter once told me to hold a stretch for longer than 11 seconds with no bouncing to get the full effect. Make sure the stretch is a static hold and that you don't "bounce" deeper into it for the 11 seconds. Cheers! Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 12, 2008 Author Share Posted September 12, 2008 No worries A chiropracter once told me to hold a stretch for longer than 11 seconds with no bouncing to get the full effect. Make sure the stretch is a static hold and that you don't "bounce" deeper into it for the 11 seconds. Cheers! yes that is exactly what I have heard. Its probably no biggie but what I heard was 15 seconds, no bounce which makes alot of sense Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 12, 2008 Author Share Posted September 12, 2008 12/09/08 ME SQUAT/DL 12 Inch Box Squat (this is a bit below parallel) 2x20kgx5 Onto box: 1x20kgx5 1x40kgx5 1x50kgx5 1x55kgx5 1x60kgx3 1x65kgx3 1x70kgx1 1x75kgx1 4x80kgx1 1x60kgx5 Very good. +5kg and 3 extra singles than the last time i did these a few weeks ago. didn't wanna push it too hard either as I have a meet tomorrow(athletics that is-shot, javelin, discus and hammer) SLDL Couple warm up sets as I dont feel comfortable going straigh into these working sets. 1x45kgx8 (+5kg) Pullthroughs 3x90kgx8 Leg raises 2x12 Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 14, 2008 Author Share Posted September 14, 2008 14/09/09 ME BENCH Close Grip Bench Press 2x20kgx5 1x30kgx5 1x40kgx5 1x50kgx5 1x55kgx3 1x60kgx3 1x65kgx1 1x70kgx1 1x75kgx1 +5kg PR Slowest Rep ever!!!!! 1x60kgx5 (2-board) Weighted Chin-ups (dead hang) 1xBWx3 5xBW+7.5kgx3 (+2.5kg, Love these) Dumbell Bench Press 2x18kg'sx10 Skullcrushers 2x12kgx10 1x17kgx10 These feel so strange, first time doing them Some abs afterwards, really need to work on this Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 16, 2008 Author Share Posted September 16, 2008 16/09/09 Speed and agility (morning) A general 10-15 min warmup Alot agility work, mechanics ect for 30-45mins then 8x10m 4x40m First time sprinting in ages, really tired me out but has to be a staple, need to get quicker!!!! ME SQUAT/DL 12 Inch Box Squat 2x20kgx5 1x40kgx5 Onto Box: 1x40kgx5 1x50kgx5 1x55kgx5 1x60kgx1 1x65kgx1 1x70kgx1 1x75kgx1 1x80kgx1 (slowest rep ever, knew i wasnt going to get 85kg so called it a day, NO PR) SLDL 1x20kgx5 1x40kgx5 1x70kgx8 +25kg finally took the plunge and added some weight after getting the form right at last, more weight next week thats for sure Barbell Row 2x45kgx10 2x50kgx10 Ab circuit x3 Leg raises, weighted situps+10kg, russian twists Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 18, 2008 Author Share Posted September 18, 2008 18/09/08 ME BENCH Wide-Grip Bench Press 2x20kgx5 1x40kgx5 1x50kgx5 1x60kgx3 1x65kgx1 1x70kgx1 1x75kgx1 1x76kgx1 PR 1x50kgx10 Weighted Pullups (dead hang) 1xBWx3 6xBW+10kgx3 +2.5kg PR Dumbell Flat Press 2x19kg'sx10 +1kg PR Barbell Rows 2x40kgx10 15.9% BF:( Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 20, 2008 Author Share Posted September 20, 2008 20/09/08 ME SQUAT/DEADLIFT First time pulling in 3 weeks so I was not expecting much but we will see:) Conventional Deadlift Hip Mobility and all that warming up stuff: 10-15mins 2x20kgx5 1x40kgx5 1x60kgx5 1x70kgx3 1x80kgx2 1x90kgx1 1x95kgx1 1x100kgx1 (switched from double overhand here to under/over grip) 1x105kgx1 1x110kgx1 1x115kgx1 PR SLDL 1x60kgx8 1x75kgx8 +5kg PR Got 4 reps then grip gave out, rest 10 secs and then complete set...This was tough, not really the SLDL part but the grip was failing big time Barbell Row (from floor) 1x40kgx10 2x50kgx8 First time doing these and OH MY HAT they were hard Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 21, 2008 Author Share Posted September 21, 2008 21/09/08 ME BENCH Incline Bench Press 2x20kgx5 1x30kgx5 1x35kgx5 1x40kgx5 1x45kgx3 1x50kgx3 1x55kgx1 1x60kgx1 PR DAMN my shoulder has been playing up since this morning, shouldn't of done this today... Had a shoulder injury during may and it has been fine the last 2 months or so and today it pops it's head out:( dont think im gonna do any ME bench for a week or two and do lots of work on repairing it!!! HATE THIS SHIT CARRYING INJURIES!!!! Weighted chins 1xBWx5 8xBW+12.5kgx3 +2.5kg PR Dumbell Bench 2x20kg'sx10 +1kg PR Shoulder feels fine during the dumbell benches. I don't get it? Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 24, 2008 Author Share Posted September 24, 2008 24/09/08 DE UPPER Speed Bench 2x20kgx5 1x30kgx5 8x40kgx3 (mixed grips) Shoulder felt alot better today! Weighted Pullups 1xBWx5 8xBW+15kgx3 +2.5kg PR T-bar Row 1x20kgx10 2x35kgx10 Face pulls, RC stuff and shoulder dislocations for the shoulder afterwards and then party:) great day in all Quote Link to comment Share on other sites More sharing options...
knyaz Posted September 24, 2008 Share Posted September 24, 2008 good workouts there! keep it up Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 25, 2008 Author Share Posted September 25, 2008 25/09/08 ME SQ/DL 2 Inch Mat Deficit Pull 2x20kgx5 1x40kgx5 1x50kgx5 1x60kgx3 1x70kgx3 1x80kgx1 1x85kgx1 1x90kgx1 1x95kgx1 1x100kgx1 1x105kgx1 1x60kgx8 These were damn hard, really raped me:) High Box Squats 1x50kgx5 6x60kgx3 Some calves afterwards and then to rugby practise, just a nice quick session today Quote Link to comment Share on other sites More sharing options...
ruga buga Posted September 29, 2008 Author Share Posted September 29, 2008 29/09/08 ME Bench Wider Grip Bench Press 2x20kgx5 1x40kgx5 1x50kgx5 1x60kgx1 1x70kgx1 1x75kgx1.5 ME BENCH IS TOO HARD WITHOUT A SPOTTER, NO CONFIDENCE ECT!!! GONNA HAVE TO DO SOMETHING ABOUT THIS! Weighted pullups 1xBWx3 1xBW+16kgx3 +1kg PR Barbell Row 2x40kgx12 Some abs afterwards ... bleh! 20 mins on the rowing machine too! Quote Link to comment Share on other sites More sharing options...
ruga buga Posted October 1, 2008 Author Share Posted October 1, 2008 1/10/08 ME SQ/DL Barbell Back Squat 2x20kgx5 1x40kgx5 1x50kgx5 1x60kgx3 1x70kgx1 1x75kgx2 (oh well) 1x80kgx1 1x85kgx1 1x90kgx1 PR Still had more in me but decided to call it a day, wasn't feeling up to 95kg after yesterday. Front Squats 2x40kgx8 SLDL 1x40kgx12 5x50kgx12 WOW!!!! Did some calves after and out of there... party time Quote Link to comment Share on other sites More sharing options...
ruga buga Posted October 3, 2008 Author Share Posted October 3, 2008 03/10/08 DE BENCH Speed Bench 2x20kgx5 1x30kgx5 1x40kgx5 8x40kgx3 (various grips, alot faster than last week) Dumbell Flat Press 2x13kg'sx20 T-bar row SS with Barbell Row 3x47.5kgx10 SS/ 3x45kgx10 Dips I HATE YOU! 2xBWx10 (first time doing these in like 6 months) Not too bad considering I only got home at 1 in the morning from this girls house, POKER WOOOO Quote Link to comment Share on other sites More sharing options...
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