A prop's journey

Comments. I have comments on my blog. Still a strange feeling. They brought up important things I haven't discussed so a post was warranted.

(Scott's comment)
As far as exercise equipment goes I have a small weights set up at home. Bench press, lat pull, row, and squat rack as well as a fair amount of free weights. At home I tend to just spend my time on the physio exercises for my shoulder, but if I have free time in the morning I try to kill it with some heavy bench (4-8 reps) and core work. I actually do most of my heavy weight work at a gym that's near my uni (not the uni gym). They've got the full set up and I'm yet to find anything they don't have. The way I use it is that I catch a bus near the gym and then walk on to uni. I'm in at uni like it's a full time job so I get access a fair bit.

(Bruce's comment)
I have no intention of ignoring anything anyone says. I'll take all the advice I can get (especially from ex-props with rugby blogs). I know it's very old school but I am only doing the military press for the "shoulder pads" it will develop. I just couldn't bring myself to ever wear pads on the field. I gave up wearing headgear (couldn't hear well enough) and I only wear a mouthgaurd because I spent so much money on my teeth.
The quarter and half squats I'm stuck with at the moment because my leg/back/ankle (it's all connected) flexibility is terrible. I have done alot of work to go lower but my technique just falls apart because I compensate for the lack of flexibility by bending my back and lifting my heels. I actually practice on an empty bar once a week to keep my technique on the half squats (heard too many stories about bad technique). My balance isn't great either (once again it's all connected). Stretching is probably going to take up most of my time for the next week as I've been told to just take a week off weights training (I'll still be doing light stuff). The week off weights is to let my body just relax a little (coach's advice).
The long endurance runs I find help me sustain for a whole game. Most of the props at the club can't get back to the ruck where they are needed and end up walking in off the wing due to low fitness. The fact that I can is what gets me selected in some cases. When I start areobic training it will be mostly shuttle run type trainings as for the majority of the game I will be running from ruck to ruck (as was pointed out).
I don't know any neck exercises (so no, I haven't been doing any). I'll be going on an internet traul today though.

So the plan now with physio, coaches and blog visitors all taken into consideration is:
More leg stretching to get those deep squats (there really is not adjective to describe how bad my flexibility is)
Squat exercies are going to be done on low weights purely for technique
Going to be doing the core work (weighted crunches, gym ball balances and back extensions)
Really light bench (because it's allowed)
Physio shoulder exercises (light rows, stretches, ice, modified push-ups, and a bunch of other stuff that can only be explained by diagaram)

There are a lot of things I really want to do at the moment, but this relax week has realy been enforced on me. It's just one week and I'll hit the other stuff hard. I find the thought of doing less than I had planned bloody frustrating though.