9/26, 9/28

9/26: North Shore @ Springfield: 42 - 0

Drove 2 hours to springfield. We dominated. Had an amazing play in the second half where our flyhalf kicked, I chased, girl on other team tried to grab the ball and I flattened her. Some other chick tried to pick it up, and I got up and flattened her too, then two girls supporting me picked up the ball and scored. Nice.

B-side game I played scrumhalf, and had some of my best passing as scrumhalf so far. Got a few picks off the scrum and made one nice try off that. Won bside ~20-0.

9/28 - TPS

Warmup: 15 mins fast elliptical.
I wanted to go longer on this because it was feeling good, but then one of the trainers started teaching about how to flip tires, so I stopped.

Tire flipping: 350x2, x7x2, 450x2xFAIL

This was awesome. Will do more. Legs were too tired to flip the 450, but will get it eventually.

Back squat: 45x6, 95x5, 115x5?, 135x4, 155x3x5
These felt good, not too easy but not too hard. Yay.

Bench: 65x6, 85x5?, 95x5x3
I ended up using the monolift bar by accident, which was a bit unwieldy. I'm finally getting used to and utilizing the leg drive, so all of these were solid and fast.

Hanging side crunches: 3/side
Decline rotating crunches: 20+BWx10x3

Rugby and Stuff

Hai d00ds. Sorry I disappeared for a while, moving and busy work kept me from wasting time on the internet.

Here's some stuff I did in the last few days.

▼ 1. 9/8/09 - Tuesday - Practice

I think I arrived late. I've been very sluggish and 'meh' about getting to practice.

▼ 1. 9/9/09 - Wednesday - Lifting

Got my teeth drilled immediately before this, so I was lifting with a numb mouth and kept biting my tongue. Special.

I'm now on the USARugby in-season lifting program, so there is less PL stuff, higher reps, more Oly, some jumping things. I'm changing things around to fit in more cool stuff like the prowler, the glut-ham raise, and making time for deads, bench, and back squat.

• P. Snatch: 55x6x3-4

These may have been hang snatches.

• P.Clean: 95x4,105x4x3

These were heavier than I normally do, but went fine, I just took a little more time to set up between reps.

Not doing jerk for a while, because it's not a priority and slows me down.

• Front Squat: 105x4x4

These were murder on my hamstrings, I'm still slightly feeling it 5 days later. Oof.

Concentrated on keeping a good tight arch, knees out, and trying to use the rebound

• Alternating Incline DB press: 30x6x4

It's been a while since I did these, so I started comparatively light. My right shoulder was hurting a lot, but as long as I hit the full range of motion, it was ok.

&&

• Single leg RDL : 45x8eax4

oof. Right leg really tight, some sort of shin splints.

• Single arm seated cable row: 20x10eax4

These felt good, I could feel it in my back the next day.

&&

• Pitcher squats: 40+bwx6eax3

oof. Definitely need to work on these.

▼ 1. 9/10/09 - Thursday - Practice

Backs plays looked very good at the beginning. Practiced 6-in offensive plays where the weak wing inserts between the flyhalf and inside center. Pretty cool. Got stuck at mandatory bar night until 11pm. Not happy.

▼ 1. 9/11/09 - Friday - Lifting

Slightly limited on time because we were going to the Sam Adams octoberfest. Which was excellent, btw.

• P. Snatch: 55x6x3-4

These were hang snatches. I think.

• P.Clean into Front Squat: 95x4x4

Lighter than wednesday because this is supposed to be a lighter lift before gameday. And my hams were still killing me.

• DB flies: 15sx8x3

Flies usually hurt my shoulder, so I went very light and slow.

&&

• Glut ham raise: BWx10x3

Initially set such that my hamstrings were mudered. Reset so the rest were slightly better.

• Sandbag slams: 45?x10x3

This was fun. Definitely worked me hard.

• DB rotational row: 20x8ea, 25x8eax3

I think I did these right. Reminded me of a turkish-get-up sort of movement, with good trunk rotation and shoulder extension.

• Foam roller: hamstrings, glutes, back.

▼ 1. 9/13/09 - Sunday - Charles River @ North Shore: 7 -20

Solidly beat our big rivals. First league game of the season. Turned into a brutally hot day, even the fittest of us were suffering.

We scored the first try, which probably was a big factor in giving us the confidence to push hard. I started as wing, got a few touches but didn't get to do much with them, I never had the space to run. Went to FLANKER when morgan went out. This was awesome. I was at every ruck and driving hard, helped us win a lot of ball, it was exhausting but really fun and satisfying. Then went to scrumhalf when katie went out, made some good tackles on their hesitating flyhalf, made some good plays, had a decent run that resulted in a try. Was wrecked by the end, but then we had a bside game. Played scrum for bside, but was really just done and not having as much fun with that one.

Contemplating leaving North Shore for Boston Women at the end of this season. The commute is killing me, all the social activities are several towns away and I have no car to get there. I don't want my love of the sport to be dampened by all the other bullshit I have to deal with to just play it, and that seems to be what's happening currently.

Rugby - Sheiko - Rugby

8/11/09 - Tuesday - Rugby

Arrived late yet again. Stupid bus.

• Sprints starting from the ground with some sets of 10 pushups thrown in: 6?

These were good because we had enough rest on the ground to actually sprint at near 100%.

• Tackling the bags (i think?)

• Rucking! 10 ft run up, hitting one person, driving for a count of 10. 4 stations, about 15ft apart. Run through all 4 then rest: x5-6?

These were great, haven't practiced just hitting and driving for a while. This is where the PL training serves me well, I was lower than almost everyone and actually driving hard and fast for the full count. Legs tired by the end, but felt great.

• Rucking against two people bound, 2 stations: x5-6

Same idea. I got an 'ow!' out of morgan on one. I chalk that up to a combination of hitting power and bony shoulders going into her butt.

• Running plays with backs: ~30mins

Full gallop. switched between wing and fullback. Looking pretty damn good actually. I'm definitely better conditioned for actual running play than say suicides.

• 6v6 full tackle: ~20mins

• X-drill - with a square area, jog the straightaways, sprint the diagonals: x6

This was the biggest damn box we've ever run this drill in ever. Definitely hard.

• Static stretching

8/12/09 - Wed - Sheiko

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x2x5 (80)

• DB bench: 20x10x4

• Deadlift: 135x3, 160x3, 185x3x2, 200x2x5 (75)

My hips were really tight and bothering me on these, likely due to falling on them during rugby. Started popping on the 185, then right one hurting on 200's. This made me try to lift completely with my quads/lower legs instead of using hip drive, thus hard and sucky lifts. Sucked it up and did it right on the last one, which wasn't comfortable, but because it was faster didn't hurt as bad as I expected.

• Good mornings: 45x10x2

Fuck good mornings.

8/13/09 - Thursday - Rugby

Arrived on time!

• Jogging: 10mins

• Dynamic Stretching: ~10mins

• Running lines of 4 with some looping and defenders: 25mins continuously

Brutal. So gassed by the end. We just kept going and going and going.

• Decision-making passing 3v2: 15mins

• Tackling the bags: x~5

• Tackling 2 bags one after the other: ~3times

• Lateral tackling of bodies: ~20mins

Not bad, only missed one with morgan running full out. She earlier tackled me such that I landed hard on my grumpy hip. Oof. I also banged tammy's head up a bit. oops.

• Mauling against pads: 20mins

• 6v6 full tackle: ~20mins

• Sprints down and back to 20m starting from the ground alternating with partner: 8

Considering how gassed I was at the beginning of practice, these felt good and !gassed.

• Static stretching

Talked with Coach Karen a bit about the merits of suicides/exhaustive sprinting. She did not discount Jake's argument, but noted that one school of thought for rugby training is to almost over-train during practice, so that in actual games, it is that much easier.

Last 4 Days

8/3/09 - Sheiko

• Squat: 45x5x2, 95x5, 115x3x2, 135x3x2, 155x2x4 (80)

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x5 (80)

• Dumbell bench: 20x10x5

• Squat: 105x3, 125x3x2, 145x3x4 (75)

8/4/09 - Rugby

Back to the hot and humid and bug-riddled GEAA field. Luckily we had the whole field this night, instead of being relegated to our little corner by the softball peoples. First practice wrecked me, but I usually adapt back to conditioning pretty fast.

• Warmup: 2 laps, dynamic stretching.

• 'Beep' test. Confirmed I should have done more cardio this summer.

• Quick pass in a circle drill

• Conditioning: 8 stations, 30secs/station, 10secs rest in between: squat jumps, hurdles, lunges, serpentine sprint, burpees (YAY BURPEES), situps, pushups, lateral hurdles.

Originally was supposed to be 60 secs i think, but that was impossible. I like this a lot, it totally destroys the fast twitch fibers and builds endurance for fast changing activity.

• Tackling the bags

Oy, my neck.

• Wrestling

Forgot about this. My partner and I seemed evenly matched most of the time. Turned out later that I separated her shoulder at some point. Oops.

• 6x6 full tackle: 15-20 minutes

I made a few tries.

• Conditioning: groups of 4 running suicides in pairs, 1 with 2, 1 with 3, 1 with 4, then 2 with 3, 2 with 4, etc. I was 2 and 4 in our group of 3.

We were short so I chose to be two people to punish myself. Hard push through the final sprint at the end.

• Static Stretching

8/5/09 - Sheiko

After feeling destroyed from the first practice the night before, I actually woke up feeling fine today and none of this was a problem.

• Deadlift to knees: 135x3x3, 160x2x2, 175x2x2, 185x1x3 (70)

• Bench: 45x5, 65x3, 75x3, 85x3x2, 100x3x2, 105x2x3 (85)

Was feeling off balance during some of these, so towards the end I tightened everything up (esp. my 'bad' shoulder) and really braced against the bench, which seemed to help. I think I'm learning.

• Dumbell bench: 20x10x5

• Deadlift: 135x3, 160x3, 185x3 185x3, 215x3x5 (80)

Tended to focus more on squeezing the bar off the ground as opposed to jerking it, which I sometimes tend to do. Thus I concentrated less on a tight, straight back, and rounded a little during my last set, but nothing very significant.

• Foam roll back, hips. Stretch.

8/6/09 - Rugby

My bus was 20 minutes late so I missed proper warmups.

• Passing drills: step over and place, pop pass, stomach punch, something else.

• Pop pass from the ground drill, for several minutes.

• Conditioning: 6 stations, 30secs/station, 10secs rest in between: hurdles, jump split lunges, serpentine sprint, burpees (YAY BURPEES), situps, lateral hurdles. X2

Felt easier than the first time. Done twice, with a few minutes between cycles. I did v-ups for crunches the second cycle, and we ended with burpees on that one, which were terrible-looking because I couldn't jump anymore.

• Tackling the bags (with squishy balls in our hands to force wrapping instead of grabbing)

• Spin passing

• 4x4 full tackle: 15-20 minutes

I made a few tries, good tackles at the beginning, began to get too high towards the end as I got tired. Getting better at just attacking, rather than waiting to catch the ball carrier.

• Conditioning: pairs running suicides alternating, placing and picking the ball: 15-20 mins?

I ran with some girls slower than me, so instead of suicides they were more like brisk jogs.

• Static Stretching

Last 3 Workouts

7/24/09 -Friday

• Squats: 45x5, 95x5, 115x4, 135x3x2, 155x3x6 (80)

My hip flexors were really hurting me as I reached full extension at the top. Stretched them out for a bit, the rest of the sets felt much better.

• Bench: 45x5, 65x5, 75x5, 85x5x5 (70)

• Dumbell bench 20x10x5

&&

• Glute-ham raise: bwx10x5

• Dips: 8x2

7/22/09 - Wednesday

• Sled Drag: 90x2 trips, 180x1 trip.

• Bench: 65x5, 75x4, 85x3x2, 100x3x2, 105x2x3 (85)

• Deadlift: 135x5, 160x4, 185x3x2, 215x3x2, 225x2x3 (85)

• Bench: 45x5, 65x5, 80x5, 95x4x4 (75)

• DB bench: 20x10x5

&&

• Lunges: BWx5eax5

7/21/09 - Tuesday

• Cardio: Elliptical, 35mins, moderate pace.

• Stretch.

Poll: Team rugby practices start next week.

Our first game is the first weekend of Sept.

Would practicing T/Th (except for the week of the Aug 22nd meet)

be a good or bad idea?

Last 3 Workouts + Tourney

Wednesday 7/8:

Sled drag: +90 down and back x2x2
Tried to sprint as much as possible. Will be alternating this with oly and prowler as warmup.

DL to knees:
135x4, 160x4x2, 185x4x4
This was hard for me to just stop at the knees, got the knack of it by the last two sets.

Bench:
45x5, 65x5, 80x5, 85x5x4

DB bench:
25sx20x5

DL:
135x4, 160x4, 185x3x2, 200x3, , 200x3x4
Focused more on keeping my back tight and straight, rather than arched, which screws me up.

Lunges:
BWx up and back x 3


Thursday 7/9:

Missed touch.
Cardio: 33mins elliptical, fast. Stretch.


Friday 7/10:

Prowler: +50, high down and low back x5
Low grip is brutal, my quads were practically fried by the end. Great training for pushing the rucks.

P. Snatches:
65x4x4

Hang Clean to Front Squat:
75?x4x8
I felt quite unstable in my sneakers instead of the usual chucks. Hurr.

DB press && SL Stiff-legged RDLs:
25x8x3
45x8eax3

Sand bag slam:
25x10, 30x10, 35x10
Murph: "You shouldn't be lifting that, it's too heavy!" /sarcasm

Raised leg, bicycle crunches and v-ups with 10lb? medicine ball. Reached way back on each v-up.
Stretched for a long while.


SATURDAY'S A RUGBY DAY:

Acton 10's Tournament 7/11, played winger all day.

1st Match vs. Worcester: 5 - 10 L
I scored the first try of the match, and even made the cocky move of running around to touch it down in the middle of the uprights, but we didn't make the kick. They scored before the half, then myself, Tammy and one more subbed out. They scored in the second and won. Smitty noted later that if they kept myself and Tammy in, we would have won that game. I kinda agree.

2nd match vs Brooklyn: 42-0 W
We ran all over these guys, but alas, no tries for me. Almost all of them were received off the kickoff and run up the entire field in one go. Zoe made some nice kicks and tackles.

This placed us in the cup finals (top 8 of the 16 teams)! We've never made the cup before. We arrive at the field to play Providence. Turns out we are instead playing Beantown (the best women's team in the country). Oh goodie.

3rd match vs Beantown blue(?): 0 - 24 L
Eh.

No more rugby until after the meet in August.

7/6, 7/7

Monday:

1st day switching to sheiko, jumping in at week 6.

OLY:
Warmup
p. Snatch: 75x4x3
P.Clean + Jerk: 105x2 (just clean), x4x3

Torqued my back on the last one, needed to concentrate to not round my back during the first pull. Got me frustrated and off for the rest of the day.

SQUAT:
45x8, 95x5, 115x4x2, 135x3, 155x2, , 155x2x4

The thinner belts available at tps work so much better for me than the ridiculously wide PL belt I got for cheap. That one is so wide it hits my hips and ribs and prevents proper cinching around my waist.

BENCH:
45x5, 65x5, 75x4, 85x3x2, 100x2x6

DB bench: 25sx10x5

SQUAT:
105x3, 125x3, 145x3x4

Pushups on rings && glute-ham raise:
10x5, 10x5


Tuesday:

Practice cancelled due to rain.

Touch Rugby: 45mins.

Sprint training: ~35 mins
Jog ~150m, Sprint ~50m, x5
Sprint 50m, walk back to start, x10

Considering we usually do sprint training over 20m, this was hard to adapt to, but did it. Better in the long run.
Tournament on Saturday.

7/2, 7/3

Thursday:

Warmup lap, stretching.
Touch Rugby: ~1 hour

More people, less crazy sprinting than last time, but still good. One try for me. Got kicked off the astroturf by frisbee douches, then kicked off the field turf by facilities.


Friday:

OLY:
Warmup
P. Snatches: 75x4x3
P. Clean + Jerk: 105x4x3

First rep of each set of snatches was awesome, and all the rest were shit.
Jerks are still too far forward, definitely feeling it in my shoulders.

DEADLIFT:
135x5, 185x3, 205x3?, 225x1, 235x1, 245x1, 255x1, 265xFAIL

Got the 265 up to mid-thigh, but my back was rounded and couldn't lock out. Since that's my previous 1RM anyway (after 10 days of not lifting at all), I'm satisfied. Should start using a belt. Maybe.

BENCH:
45x5, 65x5, 85x5, 90x5x5

Rene lectured me about leg drive, so I gave it a go. Still not really sure how to use it to my advantage, but it does cue you to get the entire body tight on the press up.

DEADLIFT:
135x3, 185x3, 185x3x4(with straps)

My hands were just brutalized at this point, so straps went on.


Switching to sheiko for the rest of the summer up to the meet. Aiming for 190/125/265, probably 132, just because I don't want to cut weight a week before rugby season starts.

Rugby/Cardio

6/16/09

Touch Rugby - 1.5 hours, out on the pitch.

Stretch - .5 hours.

Started with 2v3, then brock showed up and we had 3v3. Being only in sneakers and not cleats did not bother my ankle luckily, though my feet slid out from under me once. I scored a few tries, but not having any real cardio for two weeks, plus getting sick, made me less than useful. In retrospect, this may have been a bad idea since I woke up with a fever the next day.

Touch will definitely continue throughout the summer so that i won't show up to practice in august as nimble as a prop.