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View Full Version : James' training log - BJJ, Conditioing, rugby, strength


James Bland
02-21-2010, 02:28 AM
I've found my self lurking a lot on these forums, looking for advice regards combining strength work with metcons, flexability & mobility, training for rugby and lots of other topics so decided to keep a log here as well as another site I frequent. I will probably copy over my training for so far this year but briefly:

I have just turned 27, I am 1.94cm (6 foot 4) and 112kg (247lbs) and live in the North East of England, I am training to be a cardiac physiologist so normally work 3 days a week at a hospital and 2 days at university, like most students the variation in workload means I some times have more time for training, some times less. I have been training BJJ for around 5.5 years now and am a purple belt, I enjoy competing and have done so with a degree of success. Towards the end of 2009 I was begining to feel a bit burned out with BJJ so decided to try my hand at rugby, a sport I have enjoyed watching the last few years, I have been attending training for the last few weeks. Over the last 10 months or so I have lost just over 20kg, diet is nothing fancy just calorie control and good food choices, I plan to stick to this way of eatting for as long as I am still losing weight before maybe giving it a bit more thought and planning.

Training wise I am very weak for my size having only recently (6-8 months ago) returned to strength training. Currently doing SS, I hurt my lower back at xmas due to poor technique deadlifting, poor mobility lead to a bad lower back positions. A Few weeks previosuly I had tried good mornings with probably too heavy a wiehgt for my first time out with them and hurt my back as well. HAve dropped my weights for squats and switched to rack pulls instead of deads ( again with reduced weight) I have been working on my hip mobility, I have come to the conclusion my ankles are stiff and my adductors short as when I squat I struggle to spread my knees and my heels begin to lift from the floor.

Goals for the year are:

Weight - drop from 112.5kg (247lbs) to 100kg (220lbs) keep weight the same and improve composition
Bench - 110kg
Squat - 150kg
Pull ups - 4
Concept II 500m row -1:25.0
Concept II Spider Test 630sec/30sec - 1000m total distance covered
BJJ - log 50 classes of training

Rugby season ends in April, I plan to continue SS through then (not played a game at the moment, they have said they will try and get me on for 10-15 minutes when possible to get my used to them so hoping the workload will be ok to keep up 3 strength sessions a week) and the begining of the off season. Plan to introduce more metcon/ running in a pre season period, will look for more advice for that closer to the time :) BJJ classes are to be fitted back in asap, probably just once a week at frst until I get used to the volume.

James Bland
02-21-2010, 02:29 AM
SAturday 2nd January 2010

OH Press
25kgx5
30kgx5
35kgx3
40kgx3
45kgx3
50kgx6

Assisted chins -57.5x7, 5,5

Face pulls 35x12x3

Lateral raises 10kgx10x3

Rope push downs 35x10,8,6

Pretty good workout to start the new year off with. Back is still a little sore from before xmas, been doing some bw squats, gobelt squats and bootstrapper squats the last few days working on mobility and flexibility and even that seems to have made my back worse. Going to stick yo upper body only for a few weeks to see if it recovers. Probably suits me to just do two workouts a week as I have an exam and a presentation to do week begining the 16th Jan

James Bland
02-21-2010, 02:29 AM
Exams and my back have gotten in the way of training, exam is done with but back still sore so will lay off the lower body stuff and BJJ for a little bit.

Tuesday 19th January

Dumbell bench
20+20x22,12,7

Assisted chins -57.5x[1,2,3]x3
ladder - 1 chin, rest 10 seconds, 2 chins, rest 20 seconds, 3 chins, rest 1 minute, repeat

Lateral raises 10kgx12, x10x2

Hammer curls
175.5+17.5x10,8,6

James Bland
02-21-2010, 02:30 AM
Thursday 21st January

Bench
30kgx5
40kgx5
45kgx3
57.5kgx5
65kgx3
72.5kgx2


Assisted chins -57.5x[1,2,3]x4

Machine shoulder press
30x[2,3,5,10]x2
25x[2,3,5,10]x1

Rear delt machine
20x10
30x10
40x10

decided to use the machine for my press instead of standing with a barbell to remove any stress to my lower back, few weeks at most.

James Bland
02-21-2010, 02:30 AM
Saturday 23rd January

Assisted chins -57.5x[1,2,3]x5

Machine shoulder press 25x[2,3,5,10]x5

Hammer curls
17.5+17.5x10,9,7

Lateral raises
10kgx12,11,10

James Bland
02-21-2010, 02:31 AM
Wednesday 27th January

Bench
32.5kgx5
40kgx5
47.5kgx3
50kgx5
60kgx5
67.5kgx6

Machine shoulder press 25x[2,3,5,10]x2


Lateral raises
10kgx12,12,10

James Bland
02-21-2010, 02:31 AM
Friday 29th January


Dumbell bench
22+22x20,11,7

Face pulls
45x10,8,8

Machine shoulder press 25x[2,3,5,10]x3

Assisted chins -57.5x[1,2,3]x3

45 degree back raise
BW(hands cross chest)x10x3

James Bland
02-21-2010, 02:32 AM
Sunday 31st January

Assisted chins -57.5x[1,2,3]x5

Machine shoulder press 25x[2,3,5,10]x5

Back squat
20kgx10
40kgx5
60kgx5x2

Lateral raises
12kgx8x3

Face pulls
45x10x2, x8

Back has felt fine for a few weeks so decided to reintroduce some liught squats, felt much harder on lower back than they should do need to take things slowly. 27th Birthday tomorrow so out for (lots) of drinks

James Bland
02-21-2010, 02:32 AM
Wednesday 3rd February

Back squat
20kgx10
40kgx5
50kgx5
60kgx5x3

Assisted chins -50x[1,2,3]x2

Machine shoulder press 30x[2,3,5,10]x2

Hammer curls
17.5+17.5x10,10,8

45 degree back raise
BW(hands behind head)x10x3

James Bland
02-21-2010, 02:33 AM
Friday 5th Feb

Bench
30kgx5
40kgx5
45kgx3
52.5kgx3
62.5kgx3
70kgx5

Back squat
20kgx10
40kgx5
50kgx5
62.5kgx5x3

Assisted chins -50x[1,2,3]x3

20 minutes on cross trainer Hr~130bpm

James Bland
02-21-2010, 02:34 AM
Monday 8th February

Back squat
20kgx10
40kgx5
50kgx3
70kgx2
80kgx5x3

Machine shoulder press 30x[2,3,5,10]x3

Hammer curls
17.5+17.5x10x3

45 degree back raise
5kg(behind head)x10x3

Think I might have gotten greedy with my squats, form didn't feel great. I feel like I am really changing my back angle as I come up out of the hole, as I come up my lower back rounds and then hips come forward so I have a more upright torso

James Bland
02-21-2010, 02:34 AM
Tuesday 9th February

Back felt a lot better than what I was worried about,

Rugby - first session at the club I have been wanting to try, did some touch rugby, contesting for the ball and clearing out ( which suited my grappling background) and defence drills working on communucating and maintaining a defensive fine. Lots of fun and am looking forward to going back Thursday.

James Bland
02-21-2010, 02:35 AM
Thursday 11th Feb

Went to Rugby again, not enough people turned up for a proper practice, went for a run with a few people, probably around 2 miles, longest I've ran for a long time ;)

James Bland
02-21-2010, 02:36 AM
Frdiay 12th Feb

Row - 2000m - 8:58

Squat
20kgx5
40kgx5
50kgx5
60kgx3
70kgx2
80kgx5x2

Bench
20kgx20
30kgx5
40kgx3
50kgx2
62.5kgx5x3

Shoulder press
30x[2,3,5,10]x3

asssited chins
-50x[1,2,3]x3

James Bland
02-21-2010, 02:36 AM
Sunday 14th February

Squat
20kgx5
30kgx5
40kgx3
60kgx2
70kgx5x3

Bench
20kgx8
30kgx5
40kgx3
55kgx2
65kgx5x3

Rack pulls
60kgx5
80kgx3
100kgx3

asssited chins
-50x[1,2,3]x3

James Bland
02-21-2010, 02:37 AM
Tuesday 16th February

Shoulder press
30x[2,3,5,10]x3 & 30x[2,3,5]

Squat
20kgx5
30kgx5
40kgx3
60kgx2
72.5kgx5x3

Hang power cleans
40kgx3
45kgx3
50kgx3x5

Then headed over to ruby, pretty poor turn out again, played touch for around 30 minutes hoping some others would turn up but nothing happening so called it a night.

James Bland
02-21-2010, 02:37 AM
Thursday 18th February

Squat
20kgx5
30kgx5
45kgx3
60kgx2
75kgx5x3

Bench
20kgx8
30kgx5
40kgx3
60kgx2
67.5kgx5x3

Rack pulls
40kgx5
60kgx3
80kgx2
100kgx4

Really struggled to make squat depth this session, don't think I warmed up enough as I was in a bit of a rush. Noticed on the last set of rack pulls I was keeping my hips forward and torso up right moving the load from my lower back to my quads, need to keep an eye on this in the future.

James Bland
02-21-2010, 02:41 AM
Saturday 20th

Was selected for to be on the bench for the seconds, but when I got to the club the game had been cancelled due to bad weather. Headed to the gym instead.

asssited chins
-42.5x[1,2,3]

Shoulder press
30x[2,3,5,10]x3 & 30x[2,3,5,5]

Squat
20kgx5
30kgx5
40kgx3
60kgx2
77.5kgx5x3

Hang power cleans
40kgx3
45kgx3
50kgx3x5

Lateral raise

12.5kgx8x3

Hang clean form is pretty bad, it's pretty much an explosive reverse curl, need to concentrate on rotating my elbows and actually racking the bar at the top, nit just holding it like the bottom of a press.

a comment about my notation Yx[1,2,3]xZ is a ladder, 1 rep rest 10 seconds, 2 reps rest 20 second, 3 reps, rest 60 seconds between ladders.

James Bland
02-21-2010, 09:49 AM
Sunday 21st February

Treadmill intervals
2 min @ 7.0 mph, 1min @ 4.0mph repeated 10 times.

30 minutes of mobility/flexability work concentrating on calves, hamstrings, ankles and hips.

dumbbell prehab work with 3kg bells.

James Bland
02-22-2010, 11:23 AM
Monday 22nd February

Squat
20kgx5
30kgx5
45kgx3
60kgx2
80kgx5x3

Bench
20kgx8
35kgx5
40kgx3
60kgx2
70kgx5x3

Rack pulls
40kgx5
60kgx3
80kgx2
100kgx5

Better form with the rack pulls, squats felt good as well

Michael Barnes
02-23-2010, 03:45 AM
hi mate..glad you are giving rugby a go as it is, as you will find, a real team sport where you depend wholeheartedly on your mates and they depend on you... there are no hiding places on the rugby pitch and there is no other sport, that i have played, where comeraderie is more important!! i have just turned 43 and played up until i was 40..i played for my province (ulster) at u18, u19 and u20 levels, all ireland league for 10 or so years with a 2 year stint for wanderers rfc in johannesburg S.A. and a season for portland rfc in maine...my father played senior provincial and my grandfather played for ireland so there is a great history of the game in my family......anyway, i have been reading over your workout log and would like to advise you..you can tell me to pi$$ off if you like..on some aspects of your training...at 6'4" i am assuming you will be playing in the second row or back row.. i would not want to be coming down to 100kg...anything between 115- 130kg would be much more suitable and you would be far more effective at that sort of weight..i wouldn't bother with machines or seated presses, curls etc and would focus on the "big 5"...squats, deads, presses, bench press and power cleans...all these exercises are compound exercises and are much more specific to the game of rugby..all the pro teams concentrate on these exercises..google the bill starr 5 x 5 workout or the rippetoe 3 x 5 workout...these are proven programmes and will have your strength and muscle mass up in no time..you have stated that you will begin met cons in the off season, but this is when the pros will do the likes of the 5 x 5 or 3 x 5 to build size, then met con during late pre season after they have bulked up...there is only a couple more months of the season left and you are still learning the game, so i would just continue with the strength training until late pre season..then you can drop your gym sessions to maybe 2-3 times per week and concentrate on fitness with the rest of the squad....i hope you don't think i'm pissing on your chips here..i am just glad to hear of anyone taking up the game and want to pass on some hard earned knowledge on the appropriate training etc etc that i have picked up through playing the game since 8 years old....good luck and i will be following your progress with the sport with interest so keep the posts coming!



okbye