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Female Rugby Player's Fight Back To Fitness .. watch

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    Todays Lifts
    power clean 20kg 3x5
    Close grip Bench Press 17.5kg 3x5
    Deadlift 30kg 3x5
    Bentover Barbell row 22.5kg 3x8
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    Todays Lifts

    Squat 25kg 5x5
    Strict press 17.5kg 3x5
    Straight leg Deadlift 25kg 3x8
    Barbell Curls 15kg 3x8

    Managed 3 chin-ups, 2 hammer grip pull ups and half a pull up
    Did a few jumping pull-ups and negatives too.
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    Yesterdays Lifts

    squat 27.5kg 5x5
    bench press 20kg 3x5
    Calf Raises 20kg 3x8
    Skull Crushers 12.5kg 3x8

    Random knee injury yesterday (which is why i never posted, went straight to bed) did squats, was fine ... did bench press, was fine ... did calf raisers, was fine ... did skull crushers, was fine ... then spotting for my brother on his last set of skull crushers I literally just straightened my leg and got this weird feeling that something was trapped in my knee cap
    I did find out a few months ago that my right kneecap is in two pieces so im wondering if its something to do with that. But yeah, annoyed me through the night, had a crap nights sleep but felt fresher than ever for my two exams today :confused:

    Oh well, will see how it goes and If i cant train sunday i'll probably get it checked out. Just chilling with an ice pack now, cant beat RICE
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    Todays Lifts
    power clean 20kg 3x5
    Close grip Bench Press 20kg 3x5
    Deadlift 35kg 3x5
    Bentover Barbell row 25kg 3x8

    Knee seems to be fine, the real test will be training tomorrow though!
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    Todays lifts

    Squat 27.5kg 5x5
    Strict press 20kg 2x5, 17.5kg 1x5
    Straight leg Deadlift 27.5kg 3x8
    Barbell Curls 12kg 3x8
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    squat 27.5kg 5x5 <--- repeated tuesdays weight to make sure I definitely went below parrallel
    bench press 22.5kg 3x5
    Calf Raises 22.5kg 3x8
    Skull Crushers 15kg 3x8

    Dips, press ups, negative pull ups, planks, more core, burpees etc
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    Did my ''Saturday'' lift today as I had a rugby tournament yesterday. Legs are still dead though

    Todays Lifts
    power clean 22.5kg 3x5
    Close grip Bench Press 22.5kg 3x5
    Deadlift 37.5kg 3x5
    Bentover Barbell row 27.5kg 3x8

    Also did 10 pullups ...


    ... on my brothers shoulders
    :getmecoat:
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    Lifts

    Squat 30kg 5x5
    Strict press 17.5kg 3x5
    Straight leg Deadlift 30kg 3x8
    Dumbell Curls 7.5kg each 3x8
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    :hello:

    I just wanted to post in here to say keep up the good work! You really seem committed to your trainig schedule, and it must be great to have a brother to train with! (My brother quit rugby so I'm on my own :sad:).
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    (Original post by pinkpenguin)
    :hello:

    I just wanted to post in here to say keep up the good work! You really seem committed to your trainig schedule, and it must be great to have a brother to train with! (My brother quit rugby so I'm on my own :sad:).
    Thank you Turned out to be a good idea too as my pre-season training doesnt start for a few weeks so I'll have an advantage over the ones that havent done anything

    Its sometimes a struggle to get him to actually get up and do it but definitely a bonus, if anything its great to boast when you can lift more
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    Todays lifts

    Brother wasnt there so couldnt get the weight onto my back to squat/calf raise and had noone to spot for bench/skullcrushers so lowered the weight and upped the reps instead

    squat 17.5kg 3x10
    bench press 15kg 3x15
    Calf Raises 17.5kg 3x16
    Skull Crushers 10kg 3x10

    Dips, press ups, plyometrics and massive stretch
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    Todays Lifts (Saturdays workout - missed it and had to catch up)


    power clean 25kg 3x5
    Close grip Bench Press 22.5kg 3x5
    Deadlift 40kg 3x5
    Bentover Barbell row 27.5kg 3x8 (form=pathetic, lowering weight next time)
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    I haven't updated my blog for a whole 5 days, whats the world coming to?
    Basically It's the end of exams and this week ive unfortunately been out either celebrating or driving! But back in College tomorrow to start A2 work and 2weeks until pre-season training officially starts

    Ive been thinking its time to really get my fitness sorted out since I lost so much with the injury, so the road back to (aerobic) fitness starts now

    I'll obviously be keeping up the weights (although I may have to change the schedule depending on which days I train) but I'll be increasing the amount of cycling and possibly actually running!

    So anyway, Aims for the summer
    • increase general fitness
    • continue with weights
    • avoid injury
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    Yesterday's Lifts

    Squat 30kg 5x5
    Strict press 20kg 3x5
    Straight leg Deadlift 25kg 3x8 (grip failed )
    Lunges 20kg 3x8 - Swapped it for curls as they were boring and pointless, and my legs are most important
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    Still no training on a Wednesday (not long now till pre-season ) so I decided to be brave and give Tabata training a go again ... Im dead!

    Went for boxing (left, right, squat) and it didnt half kill my legs! Struggled at round 4 and 5 but managed to get through the rest thinking there's not many to go! Definitely going to have a good stretch before I jump in the shower so I can squat tomorrow.
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    Didnt have much time today as I spent alot of time helping my brother with his squat technique.

    lifts

    Squat 15kg 3x15 (ordered squat stand so should be able to go heavy again soon)
    Bench press 22.5kg 3x5 (actually found it pretty easy)
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    Todays Lifts
    power clean 27.5kg 3x5
    Close grip Bench Press 22.5kg 3x5
    Deadlift 42.5kg 3x5
    Bentover Barbell row 20kg 3x8 (concentrating on form)


    Had a rethink of routine so it's more equal in terms of lower body upper body.

    Tuesday
    squat 5x5
    bench press 3x5
    One Legged Calf Raises 3x8
    Skull Crushers 3x8

    Thursday
    Squat 5x5
    Strict press 3x5
    Straight leg Deadlift 3x8
    power clean 3x5

    Saturday
    Deadlift 3x5
    Close grip Bench Press 3x5
    Lunges 3x8
    Bentover Barbell row 3x8

    Also occasionally attempt chin ups, pull ups, dips and press ups + core work + Rugby and cycling
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    Today's lifts

    Squats 30kg 5x5 (squat stands came so back to heavy squats )
    Bench Press 25kg 3x5
    One Legged Calf Raises 20kg 1x8

    Ran out of time due to pub quiz so thats all I could do
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    Touch rugby tonight. Puletua's (sp?) brother and either family or friends were there - absolute machines! Ran into one of them, never been so scared in my life! Great guys though, even better accent!

    Completely tired me out but I'd love to do it all again tomorrow
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    Just had one of those days where I struggled with every lift

    Squat 32.5kg 5x5 <---- will repeat, form started slipping in last set
    Strict press 20kg 3x5 <---- dont know what went wrong, couldnt even unrack 22.5 may do this before squat next week to see if it makes a difference
    SLDL 25kg 3x8 grip failed me again
    Powerclean 20kg 3x5 pretty annoyed at this point so went for form
 
 
 
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