It’s called we do a little training

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BostonRugger
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Re: It’s called we do a little training

#1041

Post by BostonRugger » Mon Feb 20, 2023 5:53 am

2/17/23 - Friday

25 min Airdyne. Avg 140BPM. Ran through 5-10-15 second sprints every 30-45 seconds with varying paces in between. Avg HR 140, Peak 155.


2/19/23 - Saturday

LBBS

285x5x4 - Still snappy all @5-6

Bench

260x2x6

Ran out of time yesterday. Just a very busy Sunday with church, took 4yo to Monster Jam, MIL's house for birthday party thing (turned 35 on Saturday). Going to see if I can get the assistance done during the day and still get a run tonight.

Turning 35 down ~30lbs from where I was when I started this log at 30. Strength is down from lifetime highs, but my cardio is as good as it's ever been when I wasn't playing 20 rugby matches a year. I also look much better not fat. Clothes fit better, face looks like a face. I can work the strength back up. Overall, gonna get a season or two of rugby, then decide if I want to chase more PRs or shift to something else (BJJ?).

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DCR
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Re: It’s called we do a little training

#1042

Post by DCR » Mon Feb 20, 2023 7:02 am

Happy birthday and congrats on the long term weight loss. Seeing dudes on here whose training I respect, having success with weight control, has made it a lot easier to work on better habits / choices the past few weeks.

BostonRugger
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Re: It’s called we do a little training

#1043

Post by BostonRugger » Mon Feb 20, 2023 12:30 pm

DCR wrote: Mon Feb 20, 2023 7:02 am Happy birthday and congrats on the long term weight loss. Seeing dudes on here whose training I respect, having success with weight control, has made it a lot easier to work on better habits / choices the past few weeks.
Thanks man.

I think a lot of us started on a similar spot because of the forum's origin, and have come around (some of us more slowly than others) to putting bodyfat management in its proper place.

BostonRugger
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Re: It’s called we do a little training

#1044

Post by BostonRugger » Tue Feb 21, 2023 5:27 am

2/20/23 - Monday


Run

3.95mi in 34:55. 8:50/mi avg pace.

BostonRugger
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Re: It’s called we do a little training

#1045

Post by BostonRugger » Thu Mar 02, 2023 8:32 pm

Worked out on 2/22. Bench volume and accessories. Lousy workout. Woke up next morning sick and was sick for 5 days.

Worked out again Monday 2/27

Bench

275x1x2
245x3x4

Press

95x5
105x5
115x5
125x5
135x5


Tuesday 2/28

Chins

27 reps, mixed in burpees and box jumps

Airdyne Tabata - woof

28 reps

Airdyne - woof


Thursday 3/2

LBBS

295x5x4

Bench

230x5x5@5-6

RDL

275x6x3


Airdyne Tabata x1 Better than last time. I paced

BostonRugger
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Re: It’s called we do a little training

#1046

Post by BostonRugger » Mon Mar 06, 2023 8:54 am

Sunday 3/5

Run 4 miles. 38:00. Haven't run for close to two weeks. Sucks to suck.


3/6 Monday

Morning

Bench

200 for 60 reps. 8,7,8,7,8,6,6,5,5

LTE

85x12, 6,6,6,6,6

Going to get the rest of the lifting and bike sprints between this afternoon and evening.

Noontime

Deadlift

485x2
445x3x3

DB Reverse Lunges

35x8x3

Pullups

26 reps

Airdyne Tabata x1


Notes: BW 214.6

BostonRugger
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Re: It’s called we do a little training

#1047

Post by BostonRugger » Thu Mar 09, 2023 6:12 am

3/8/23 - Wednesday

Run

4.52 miles in 41:28.

BostonRugger
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Re: It’s called we do a little training

#1048

Post by BostonRugger » Fri Mar 10, 2023 7:31 am

3/9/23 - Thursday

LBBS

315x4x5

RDL

315x5x3

Notes: It was getting late and I needed to be done so I just did the lower body work. Going to try to fit in bench, press and airdyne during the day today.

BostonRugger
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Re: It’s called we do a little training

#1049

Post by BostonRugger » Sun Mar 12, 2023 8:58 pm

3/10/23 Friday

Bench

285x1
255x2x5


Press

115x5x5


Chins

28 in 8mins


Airdyne Tabata x1


3/12/24 - Sunday

Run - 5km in 25:40 - 8:17 avg pace

BostonRugger
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Re: It’s called we do a little training

#1050

Post by BostonRugger » Mon Mar 13, 2023 4:10 pm

3/13/23 - Monday

Morning

Bench

235x5x5

Shoulder Circuit - Front/Side/Rear delt super set.

2x10 (10s for front, 7.5 for side, 5 for rear).

Pullups

BWx4x8

Notes: BW stagnant at 216

Pullups are getting a lot better in terms of form. Going to mix in some max rep sets to start improving that. The mini-sets have been good to help a bigger guy get chin/pull volume and I'm seeing improvement just by doing them consistently for several months now.

Looking to do deadlift volume and airdyne intervals after I get off of a work call (during which I type this message).

BostonRugger
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Re: It’s called we do a little training

#1051

Post by BostonRugger » Thu Mar 16, 2023 10:31 am

Light week turning into very light week.

3/15/23 - Wednesday

Chins

32 reps. 2,3,10,4,3,3,3,4

Had 1-2 more in the tank on the set of 10.

Airdyne

25 mins. 4 mins light jog pace, then 1 min faster. 5x


BW 213

BostonRugger
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Re: It’s called we do a little training

#1052

Post by BostonRugger » Mon Mar 20, 2023 9:27 am

3/17/23 - Friday

Bench

205 for 44 reps.

Shoulder Circuit

2x10


3/18/23 - Saturday

Run 3.6 miles in 36 mins. I walked maybe .75-1 mile of this.

3/20/23 - Monday

Morning


LBBS

315x4x3

RDL

275x6x3

Bench

225x5x2
225x4x3

Pullups

22 reps.


Afternoon

Sprint conditioning

Dynamic warmup.

4xShuttle A (100m alternating jog/sprint every 25m).

4x50m sprint, 50m jog

That's good enough for the first session. Next time I'll bring a stop watch. Maybe buy some cones and find a way to get consistent measurements for distance (vs using my stride). From there, run faster, run farther, rest less, profit.


Notes: Post weekend BW - 217. I never learn.

Last lift of the light week (my "week" is ~9 days on avg). Going to do another mini-block with bench, then bias press and eventually more push press. Next block continues right along. Gonna sub SGDL for RDL. Continuing squat load progression. Increasing weekly volume vs comparable weeks last cycle.

The other change is more sprint conditioning and speed work vs LISS running.


I got much slower
Will any of it come back?
Just one way to know

BostonRugger
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Re: It’s called we do a little training

#1053

Post by BostonRugger » Thu Mar 23, 2023 6:21 am

3/22/23 - Wednesday


Run 4.1 miles. 41 minutes. Stopped for ~2 minutes in there to stretch, drink water, stop sucking wind, etc. I messed up the pacing and essentially did it backwards. I think the sprint work the other day had me feeling fast and when I checked my distance, I realized I had done the first 1.4 miles at somewhere around a 7:25 pace. Then I suffered and was slow for the rest.

There's something to be said for the sprint work. To explain it through the filter of my grug brain, feels like my legs are freed up and I just naturally started taking longer, faster strides. The speed improvement is the whole idea behind interval work for runners. Maybe I'm getting something of a bro-hack effect after just only one session, but theoretically I should realize some gains on my distance running pace by incorporating the sprint work. A good thing now that the initial noob gains tapered down.

BostonRugger
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Re: It’s called we do a little training

#1054

Post by BostonRugger » Fri Mar 24, 2023 8:41 am

3/23/23 - Thursday


Bench

200x8x4
200x6x4

LTE

85x10
85x6x4


3/24/23 - Friday

Morning

TBDLLH

395x6x2
395x5
395x4x2


Afternoon

Run

Dynamic Stretch Warmup
200m x 3 in 41, 41, 40
100x - aaaaand I pulled my hamstring.

Not too bad. Walked it off for a bit. Went home, rode airdyne for ten minutes for the benefit of the hamstring (I guess?), then:

Chins

BWx6x6

BostonRugger
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Re: It’s called we do a little training

#1055

Post by BostonRugger » Mon Mar 27, 2023 9:09 am

3/26/23 - Sunday


Run

4.9 miles in 48:15. Took it really easy to spare the hamstring (which feels pretty good now).

BostonRugger
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Re: It’s called we do a little training

#1056

Post by BostonRugger » Wed Mar 29, 2023 5:50 am

3/28/23

LBBS

315x5x2@5-6
315x3x3@5ish

I'll add load next time.

This was all I had time for last night. Sick kiddos.

hector
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Re: It’s called we do a little training

#1057

Post by hector » Wed Mar 29, 2023 6:27 pm

That’s awesome the sprint work is making you faster! Sounds like it’s reprogramming your brain to move faster and more efficiently.

BostonRugger
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Re: It’s called we do a little training

#1058

Post by BostonRugger » Thu Mar 30, 2023 6:24 am

hector wrote: Wed Mar 29, 2023 6:27 pm That’s awesome the sprint work is making you faster! Sounds like it’s reprogramming your brain to move faster and more efficiently.
Good thing for me that "faster" is relative. :D

I do *feel* faster. For my run the other night, I wanted an easy pace and had to really slow myself down to keep it around a 9min pace for the first half of the run (I'm on a hill so every loop run is mostly downhill on the way out and mostly uphill on the way back).

BostonRugger
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Re: It’s called we do a little training

#1059

Post by BostonRugger » Thu Mar 30, 2023 6:28 am

3/29/23 - Wednesday

Squeezed in a little more of what was supposed to be last night's workout. Only had half an hour so I went out to the garage and did

Pullups

BWx5x2
BWx4x5

Mixed in shadowboxing and air squats in between sets to keep the HR up.

Still gaining on these. Going to continue adding volume weekly though each cycle and every other workout mix in some amrap and longer sets. Eventually add some weight once reps are double digit.

Airdyne Tabata x1

BostonRugger
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Re: It’s called we do a little training

#1060

Post by BostonRugger » Mon Apr 03, 2023 7:19 am

3/30/23 - Thursday

Run 4.5 miles

3/31/23 - Friday


Bench

230x5x5

Chins

BWx 4, 11, 5,5,5,5,5


Afternoon:

Run

200m (100x2 shuttle) x3
100mx3

@9-10 effort. 2 min rests. Adding more as I go along and splitting it into shorter distances w shorter rests. Eventually add box shuttles or multi direction stuff


4/2/23 - Sunday

30 mins Airdyne LISS

I’m sick of running in the cold at night. No more until next winter

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