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Old 07-07-2007, 09:07 PM   #1
Kevin McGuinness
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I can DL 1RM over 300 but my Press 1RM is only 105. So I wanted to change the ME Blackbox to 2 upper body cycles - 1 lower body - repeat, rather than 1 lower - 1 upper - 1 full.

Sound like a good idea to rectify this imbalance?

EDIT: sorry if this is in the wrong topic, i wasn't sure where it should go

(Message edited by rugger on July 07, 2007)
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Old 07-08-2007, 10:17 AM   #2
Craig Van De Walker
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Sounds good to me. One the first workout after a rest day you could do something like the following:

1 - Clean then pressx3 push pressx2 for 5 sets when you can get all reps all five sets move up. (5 sets of 3/2)

2 - Clean and jerk (or clean and push press) 10 sets of 3

3 - Clean and press 10 sets of 1 (or as normally written 1,1,1,1,1,1,1,1,1,1)

4 - Clean, then military press 5x5

If you chose you can rotate the above workouts either in order or randomly as you first weight workout after each rest day.
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Old 07-08-2007, 12:50 PM   #3
John McBrien
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It sounds good to me. The best thing about Black box is that it isn't set in stone. They came up with a template, which is just that, a template. This means you can alter it, mix it, change it, twist it, or do whatever you choose to experiment what works best.

Thankfully their template works real well so it doesn't require a lot of effort on our part to alter it to our needs.
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Old 07-08-2007, 01:25 PM   #4
Ben Kimmerle
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If you're only looking to up your Press then you should probably focus on "pushing" exercises for the two upper body days. But if you want to get your whole upper body stronger then maybe you could do 1 day of pushing (weighted dips, press/push press/push jerk, bench) and one day of pulling (weighted pullups/rows/cleans).
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Old 07-08-2007, 05:58 PM   #5
John Seiler
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Try greasing the groove with Handstand Pushups or holds if you can't manage the Pushups.

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Old 07-09-2007, 08:50 AM   #6
Gant Grimes
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I assume from your size that you're hooking or wearing one of the higher jersey numbers (but you have a picture of a line-out, so I may be wrong). Upper body strength is very underrated in rugby. If you're a strong back, you can draw 2 or 3 tacklers and still get the ball off. It's also pretty cool to slam-tackle a guy and rip the ball out as he's going down (instead of letting him fall).

I posted my BB program last week. I'm focusing on shoulder strength, so you might take a look.

For rugby, do at least as much push-pressing and jerking as you do strict pressing. Your shoulder strength will be delivered via hip and leg drive, so you may as well practice that in workouts.

My routine is pasted below. You should consider 5x5 on press and 5-5-5-3-3-3 on push press and jerk (or just do press and push-press for awhile).

Day 1: WOD + Press 3-3-3-1-1-1
Day 2: Squat 3-3-3-1-1-1; Weighted pullups 5x5
Day 3: WOD + HSPU

Day 5: WOD + Push press 3-3-3-1-1-1
Day 6: Front Squat 3-3-3-1-1-1; Deadlift 1x3
Day 7: WOD + Jerk 7x2

Day 9: WOD + OHS 5x5
Day 10: Bench 3-3-3-1-1-1; Clean 5x2, 5x1
Day 11: WOD + Squat 1x20
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Old 07-09-2007, 10:22 PM   #7
Kevin McGuinness
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Thanks for the feedback guys! And a tip of the hat to Gant for the line-out spot. Alas, I am a Flanker, but at least you were in foward pack with you guess.

I could not agree more about upper body strength being underrated in rugby. Everyone goes on, and on, and on about leg strength. Everyone forgets how much work your back, shoulders and arms do in the tackle, rucks, mauls, fending tacklers, etc...
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