It’s called we do a little training

[BostonRugger]

Thanks @DCR @cole

I haven’t squatted 4 plates in at least two years and haven’t pushed a squat to failure in at least that long. My rating could be off. OTOH, I’m more on the explosive side of the spectrum vs having ability to grind out a heavy set. A rep will look fast, but add a little more weight or a couple more reps and I fail.

[BostonRugger]

4/5/24 - Friday


Airdyne LISS

25:00. Avg HR 121bpm

[BostonRugger]

4/7/24 - Sunday


Press

165x2x3
135x5x3


Chins

BW for 33 reps in 9 mins


Note: Had planned to do split squats but aggravated an already strained lower abdominal area when I started so I just moved to press bc time was limited anyway


4/8/24


Bench

210x5
210x6x6
210x5

Sets every 2:05


LTE

100x12
100x6x5

1 min rests

RDL

305x5
315x5x3

Sets every 3:30

[BostonRugger]

4/9/24 - Tuesday


At the field.

Dynamic warmup. Skipping, bounding, progressively faster running.

20m x 1

Back home on the Airdyne

(:10 / 2:00) x4
(:12 / 2:00) x4

Notes: I pulled my left calf muscle in the first stride or two of my first sprint. Going to the doc today to make sure my nagging ab strain isn’t a hernia and have this checked out too (will tell me it’s a muscle strain). “Hey, even the Mona Lisa is falling apart”


4/10/24 - Wednesday


Airdyne LISS

28:00

Avg HR 124

Changing up my conditioning focus a bit based on reading of some higher level Rugby S&C guys who recommend bias toward the high and low ends of the spectrum so to speak. This means more focus on max effort with enough recovery time between so that all efforts are max/sprint level. Alternate that with zone 2 cardio for 25-40 min sessions.

[BostonRugger]

4/11/24 - Thursday


LBBS

385x1x3 @5ish
345x3x3


Bench

285x1x3 @ 7, 8, 8
225x5x4 - 1 min rests


Chins

32 in 9 mins.


Deload for squat. Managing the volume and using the de-load has been helpful for keeping my knees happy.

Went to doc yesterday. No hernia detected. Could do ultrasound to check for a real small one, but it's improving with time (has been there for about 2 weeks now) and does seem to be getting better. Calf is already feeling better. Going to incorporate some PT type stuff and use the bike for conditioning while I build back to running.

[BostonRugger]

4/12/24 - Friday


30 mins on the Airdyne. Hopped off and did a set of 3-4 chin-ups every 2:30 (37 total).

Avg HR 125bpm

[BostonRugger]

4/17/24 - Wednesday


Press

155x1x2
170x1x2@9ish
140x4x3


Airdyne

33 mins. 3-4 burpees every 2:30. Avg HR 124. HR spiking to between 130 and 139 after the burpees. Not sure I want it that high, but I like breaking up the monotony of the LISS.


Notes: Took last weekend off, then came down with stomach bug on Monday. I was in Rhode Island (took kids to zoo) when it hit, so pretty unfortunate timing. Slept from 4PM Mon to 7AM Tues. Spent Tuesday without stomach symptoms, but still feeling crappy. Woke up today feeling normal, did yard work, job interview (50% travel requirement for first year, had to pass). Basically I was back to normal after ~40 hours. Felt good to ease back into it with upper body and some cardio tonight. Gonna squat tomorrow.

[BostonRugger]

4/18/24 - Thursday


LBBS

375x5@6.5
330x5x4



Notes: Planned to bench, but dad duty called and it was almost ten by the time I finished squatting. Not the best week of training, but that happens. One week doesn’t make or break anything.

[DCR]

375x5@6.5

375 better never look at you the wrong way again.

If you don't mind me asking, what's the banner behind you, with the tree?

[BostonRugger]

If you don't mind me asking, what's the banner behind you, with the tree?

That's the flag of my militia. There's only one of us so far, but our revolutionary strategy of shitposting on niche online hobby forums is very promising.

No, it's the pine tree flag. Dates back to the American Revolution. Has association with New England and is the maritime flag of Massachusetts.

[BostonRugger]

4/19/24 - Friday


Press - 170x1x3
140x4x4


4/20/24 - Saturday

Bench

210x6x8


LTE

100x12
100x6x5


Airdyne

:12/2:00 x4x2 - max effort sprints.

[DCR]

If you don't mind me asking, what's the banner behind you, with the tree?

That's the flag of my militia. There's only one of us so far, but our revolutionary strategy of shitposting on niche online hobby forums is very promising.

I mean I was on the hook...

No, it's the pine tree flag. Dates back to the American Revolution. Has association with New England and is the maritime flag of Massachusetts.

Cool stuff.

[BostonRugger]

4/22/24 - Monday Afternoon


Run

3.02 miles. 37:04

This was intended to be zone 2 cardio between 60-70% of max HR. Averaged 137bpm which is ~75%. Probably not the end of the world if it’s a little higher than target. The idea is that it’s a longer, easy workout. I’m jogging as slowly as I can and even walked most of the uphill portions. *felt* easy enough

Did a route that was 1/2 road, 1/2 trail through the woods. 55 and sunny, nice day to be out

[BostonRugger]

4/22/24 - Monday Night


Split Squat

130x5x4


Bench

230x2
260x1x2
275x1@6.5
260x2x2@6, 7


RDL

305x5x3



4/24/24 - Wednesday


Basic plyos - Pogo, lateral pogo, jump of box and bounce


Chins

32 in 10:00


Airdyne

12 second max sprint every 3:00. 7 rounds


Going to play a game with the old boys 5/4. I planned to get out to the field today, but my 5yo had stomach bug (seems better as of this evening) so my workout had to wait until after kid bedtime.

Squats tomorrow, need to get to the field Friday for some sprints and on-feet conditioning

[BostonRugger]

4/25/24 - Thursday


LBBS

395x3@7.5
330x5x3
330x3 - having some tenderness and bonus crackling in my right knee. Shut it down on the last set.


Bench

255
275@6
225x5x3
225x3x3


Neck Bridges on bench

Front and Back 3x5s


Arnold Press

40x8
40x6x2

[BostonRugger]

Yeah that knee is real stiff and real swollen.


Friday 4/26

Slow 40 minute ride on the Airdyne.

Avg HR 120bpm