It’s called we do a little training

[BostonRugger]

5/15/23 - Monday

Deadlift

185x5
225x5
255x5
265x5
275x5
285x5

Feels good.

Airdyne

4x :25/3:35. Not a true HIIT, but getting closer.

[BostonRugger]

5/17/23 - Wednesday

Bench

265x2x3@6
245x3x3

Press

115x6x4

Alternating Split Squat

95x6x2
95x10


Notes:

I'm back on a cut. While I'm not intentionally bulking, I did put on ~5lbs in 6wks of "maintenance." Not as well executed this time.

There's a thread going regarding programming around cut/bulk cycles. I'm going to try a slight increase in avg weekly volume by making the weekly low-volume higher intensity session bi-weekly instead of weekly. I'm going to keep alternating and progressing the volume session (w the alternating 4s and 8s) and the moderate volume (~75% for 25-30 reps). Every ~2 weeks mix in something like last night with 1-3s. Profit?

I have a lot of room to increase the load volume on split squats. I'll play with those for a while as I progress deadlifts to full powar [spits in disgust at how far I am from PR strength].

Back is almost all the way better. Going to do run/conditioning tonight and then bench/rehabDL on Sat.

[BostonRugger]

5.19.23 - Friday

Bench

232.5x5x5

Deadlift

275x5
305x5
315x5x2

Hyper-focused on setting my back and staying rigid. Makes me realize how lazy I've been about it for a long time.


Afternoon:

Dynamic warmup, box shuttles, then


Sprint

100m x6

[BostonRugger]

5/21/23 - Sunday

Run

3.25 Miles in 30:45. Includes 40 seconds of walking/water.

[BostonRugger]

5/24/23 - Wednesday


Bench

207.5x4,8,4,8,4,8,4,8,4


LTE

100x6x5


Deadlift

335x5x3


Notes: Circumstances conspired against me on Monday and Tuesdays I’m busy. Back to training last night.

Back is feeling all better. Deadlifts feel light but I’m getting back to basics w proper back extension. Just going to progress the load for a 3x5 every ~5 days for 3-4 wks.

[BostonRugger]

5/25/23 - Thursday


Pull-ups

29 in 10 mins with warmup shadowboxing/lunges/hip-openers in between sets


Run

2.25mi in 20:00 Did this as 10rds 1:00/1:00 intervals. Work interval was paced around 6:40 for the first couple and then down to around 8:30 by the last one. Rest interval was walk/jog

[BostonRugger]

5/26/23 - Friday


Warmup Routine, cone shuttles, then


Sprint

90yds x8. 2-3 min rest

[BostonRugger]

5/31/23 - Wednesday


Bench

232.5x4x7


Chins

BWx4x10 EMOM


Split Squats

105x6x2
105x10


Notes: Planned rest days, plus double whammy non-sleeping toddler and non-sleeping baby. Trained last night. Conditioning tonight. Off Friday, on Sat/Sun/Mon

[BostonRugger]

June has been tough. Sick kids, sick wife, I got Covid.

Anyway, back to training last night.


6/11/23 - Sunday

LBBS

275x4x4


Bench

245x4x3
245x3x3


6/12/23 - Monday

Agility work @field. Ladders, shuffles, hops, skips

Then

Sprint

42yd, 21yd alternating. EMOM. 6 runs of each distance

I like this format. Going to keep it and add length (which will force a decrease in rest)

[DCR]

I got Covid.

You're the first person from whom I've heard this in quite awhile. (I had it in, IIRC, January.) How was it?

[BostonRugger]

6/13/23 - Tuesday


Bench

215x5x9 1:15 rests

LTE

95x10
95x5x5 on 1min rest


TBDLLH

345x5x3@<5


Chins

39 reps total. Mixed in 2-3 box jumps, plyo-stuff between sets

[BostonRugger]

I got Covid.

You're the first person from whom I've heard this in quite awhile. (I had it in, IIRC, January.) How was it?

Pretty similar to last time in 2021. Was sick for two days and tired on the third day. Mostly fever/chills and headache. No respiratory symptoms.

[DCR]

I got Covid.

You're the first person from whom I've heard this in quite awhile. (I had it in, IIRC, January.) How was it?

Pretty similar to last time in 2021. Was sick for two days and tired on the third day. Mostly fever/chills and headache. No respiratory symptoms.

Thanks. I’m just collecting anecdotes of getting this being a non issue (it was even less of one when I had it) so that I comfortably can continue not giving a fuck about it.

[BostonRugger]

6/16/23 - Thursday

Press

115x5
125x5x3
115x5 - got a bad case of press dizziness on the last rep. I like pressing, but this has always been a problem for me.

Curls

85x10x2
85x8x2

Coming close to fainting really took the energy out of me. Called it a night after the curls (skipped lunges and cardio).


Summer is going to be tough lifting wise. I'm scheduled to be traveling for work 3 of the next 5 weeks and then family vacation first week of August. I'll just lift where I can, probably 1-2 per week. It's too much of a hassle to find a decent gym with suitable hours, lug my lifting stuff around, etc. Hotel gyms allow for LISS, but maybe I can get creative if they have 40lb DBs and some space to move around. I also bought some little field cones that I could easily pack and use to setup sprints/shuttles on a field/lot.

[DCR]

115x5 - got a bad case of press dizziness on the last rep. I like pressing, but this has always been a problem for me.

Edit: noticed some light headedness on the overhead... was my breathing shit? Or was it the blanket of Canadian smog we're under? Maybe both...

Sucks when your mountainous traps choke you out. Been there, brah.

That must have definately been what it was

You’re just in good company is all.

[BostonRugger]

115x5 - got a bad case of press dizziness on the last rep. I like pressing, but this has always been a problem for me.

Edit: noticed some light headedness on the overhead... was my breathing shit? Or was it the blanket of Canadian smog we're under? Maybe both...

Sucks when your mountainous traps choke you out. Been there, brah.

That must have definately been what it was

You’re just in good company is all.

Yes, the problem is that I'm so yoked. Very good

[mouse]

115x5 - got a bad case of press dizziness on the last rep. I like pressing, but this has always been a problem for me.

Edit: noticed some light headedness on the overhead... was my breathing shit? Or was it the blanket of Canadian smog we're under? Maybe both...

Sucks when your mountainous traps choke you out. Been there, brah.

That must have definately been what it was

You’re just in good company is all.

The ability to stay conscious while holding your arms above your head is a small price to pay for being sort of big...

[BostonRugger]

6/17/23 - Saturday

17 rounds of 3 pullups, 5 pushups, 7 air squats in 20minutes.

Traveled out for work Monday morning. Am in Maryland. No convenient gyms around. Going to do some arms on the little cable crossover thing they have here and then try another workout like Saturday. Maybe see if the Peloton in the hotel gym is suitable for intervals.

[BostonRugger]

6/26/23 - Monday


Bench

230x5x5


TBDLLH

355x5x3


Airdyne

Tabata x1


Notes: Got one workout in on the road last week, arms and conditioning in hotel gym. Did a neutral grip pull-up workout on a set of monkey bars yesterday (was away with family for weekend). Logging bc I did enough L-pulls to make my abs sore today

[BostonRugger]

6/29/23 - Thursday

Chins

35, mostly 4s and 5s


Airdyne

Moderate/Full-Effort

:55/:05
:54/:06
:53/:07
:52/08
:51/09
:50/10

3 min rest, then repeated it.