It’s called we do a little training
Moderator: Chebass88
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- Edging Lord
- Posts: 3409
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- Age: 36
Re: BostonRugger's Training Log
12/4/17 - Monday
GPP
Chins - 38 (7 min AMRAP)
Abs - 7 minutes of planks, roll-outs, sledge work
Cardio Medley:
8 mins rower
10 mins bike
4:45 run (0.5 miles)
Notes: My lats were really pumped/tired from yesterday. Assuming it was the rack pulls because I haven’t done that in a while. Cut into my chins.
Edit: I have eaten over 2000 calories since my workout ended two hours ago. Cardio makes me hungry.
GPP
Chins - 38 (7 min AMRAP)
Abs - 7 minutes of planks, roll-outs, sledge work
Cardio Medley:
8 mins rower
10 mins bike
4:45 run (0.5 miles)
Notes: My lats were really pumped/tired from yesterday. Assuming it was the rack pulls because I haven’t done that in a while. Cut into my chins.
Edit: I have eaten over 2000 calories since my workout ended two hours ago. Cardio makes me hungry.
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- Edging Lord
- Posts: 3409
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- Age: 36
Re: BostonRugger's Training Log
12/6/17 - Wednesday
Paused Bench - 45x5x4, 105x5, 155x3, 195, 235, 260@6ish, 290@8, 250x4@8
2ct Paused Squat - 45x5x2, 135x4, 205x2, 265x2, 320x4@7, 335x4@8, 350x4@9
Shitshrows - 135x6, 165x6@6, 195x6@7, 225x6@8
Power Clean - 225x1
Notes: Can see from video that I’m sliding forward on my squats. If that’s been going on a while it could account for this knee pain.
Bench is moving on up. Rows will be referred to as shitshrows until I put some kind of consistent form together. Need to stop bringing my chest down to the bar. Happens as I fatigue.
After rows I tossed my belt on and cleaned the bar up to the hooks to strip the plates. I haven’t done any of these in months. Still got it (if “it”=mediocrity).
Paused Bench - 45x5x4, 105x5, 155x3, 195, 235, 260@6ish, 290@8, 250x4@8
2ct Paused Squat - 45x5x2, 135x4, 205x2, 265x2, 320x4@7, 335x4@8, 350x4@9
Shitshrows - 135x6, 165x6@6, 195x6@7, 225x6@8
Power Clean - 225x1
Notes: Can see from video that I’m sliding forward on my squats. If that’s been going on a while it could account for this knee pain.
Bench is moving on up. Rows will be referred to as shitshrows until I put some kind of consistent form together. Need to stop bringing my chest down to the bar. Happens as I fatigue.
After rows I tossed my belt on and cleaned the bar up to the hooks to strip the plates. I haven’t done any of these in months. Still got it (if “it”=mediocrity).
- Wilhelm
- Little Musk Ox
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- Age: 62
Re: BostonRugger's Training Log
That's nice work, Rugger.BostonRugger wrote: ↑Wed Dec 06, 2017 6:48 pm 12/6/17 - Wednesday
Paused Bench - 45x5x4, 105x5, 155x3, 195, 235, 260@6ish, 290@8, 250x4@8
2ct Paused Squat - 45x5x2, 135x4, 205x2, 265x2, 320x4@7, 335x4@8, 350x4@9
Shitshrows - 135x6, 165x6@6, 195x6@7, 225x6@8
Power Clean - 225x1
Notes: Can see from video that I’m sliding forward on my squats. If that’s been going on a while it could account for this knee pain.
Bench is moving on up. Rows will be referred to as shitshrows until I put some kind of consistent form together. Need to stop bringing my chest down to the bar. Happens as I fatigue.
After rows I tossed my belt on and cleaned the bar up to the hooks to strip the plates. I haven’t done any of these in months. Still got it (if “it”=mediocrity).
I miss rows. For better or worse i've been pretty much just doing the comp lifts.
I have to do something about my knees too for squats.
Starting tomorrow i'm trying something slightly different than what i've been doing.
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- Edging Lord
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- Age: 36
Re: BostonRugger's Training Log
Thanks Wilhelm.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: BostonRugger's Training Log
12/7/17 - Thursday
GPP
Chins: (BW+25)x5x3
Abs: wheels - 2x5, planks - 3x30s, t2b - 2x6, L-hangs 3x10s
Conditioning: heavy bag - 30s x 2rds
Prowler - 155lbs :20/1:40/FML
Notes: Finished this 30 minutes ago and just now feeling well enough to write this. F’ing prowler.
Did two rounds on the heavy bag while waiting for the turf track to be available.
GPP
Chins: (BW+25)x5x3
Abs: wheels - 2x5, planks - 3x30s, t2b - 2x6, L-hangs 3x10s
Conditioning: heavy bag - 30s x 2rds
Prowler - 155lbs :20/1:40/FML
Notes: Finished this 30 minutes ago and just now feeling well enough to write this. F’ing prowler.
Did two rounds on the heavy bag while waiting for the turf track to be available.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: BostonRugger's Training Log
12/10/17 - Sunday
Went and did a workout at Mass Barbell in Worcester today. Freaking sweet. Saw a guy hit a 610 Squat in wraps. Great environment for training.
DL - 135x5x2, 225x5, 315, 405, 485@6, 535@8.5, 455x4@8
Press - 45x5x2, 75x4, 105x2, 135x2, 155, 170x4@7, 180x4@9(technique), 185x4@9.5
3-0-3 Tempo Squat - 45x6, 135x6, 185x6@6, 215x6@7, 235x6@8
Notes: Press is off again from having not done it for a while. It’s my only complaint with this program really.
Went and did a workout at Mass Barbell in Worcester today. Freaking sweet. Saw a guy hit a 610 Squat in wraps. Great environment for training.
DL - 135x5x2, 225x5, 315, 405, 485@6, 535@8.5, 455x4@8
Press - 45x5x2, 75x4, 105x2, 135x2, 155, 170x4@7, 180x4@9(technique), 185x4@9.5
3-0-3 Tempo Squat - 45x6, 135x6, 185x6@6, 215x6@7, 235x6@8
Notes: Press is off again from having not done it for a while. It’s my only complaint with this program really.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: BostonRugger's Training Log
12/11/17 - Monday
GPP
Chins - 41 in 7 minutes
Abs - Ab wheel 3x5, planks on swiss ball 3x30s, TRX Press-ups x5, hanging leg raise 2x5
Cardio Medley:
Bike 10 Mins, 2.9 mi
Run 5:45, .6mi
Row 5:00, 1150
Elliptical 5:15
26 mins total. Avg 140bpm
GPP
Chins - 41 in 7 minutes
Abs - Ab wheel 3x5, planks on swiss ball 3x30s, TRX Press-ups x5, hanging leg raise 2x5
Cardio Medley:
Bike 10 Mins, 2.9 mi
Run 5:45, .6mi
Row 5:00, 1150
Elliptical 5:15
26 mins total. Avg 140bpm
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: BostonRugger's Training Log
Squat - 45x5x3, 135x5, 205x3, 265x2, 325, 385, 430@6, 470@8-8.5, 485x9-9.5, 445x3@9, 425x3@8.5, 410x3@9
2ct Paused Bench - 45x5x2, 105x4, 145x2, 185, 225, 250x3@7, 260x3@8, 270x3@9, 260x3@9, 252.5x3@9
Block Pull - 135x6, 225x6, 315x6, 405x6, 425x6
Notes: my knee only felt lousy on bench. Every time I finish a set and release the tension on the patellar tendon, I feel pain under my kneecap. Got better when I switched from lifters to flats at 185. Just looked a little goofy lifting in my canvas sperrys.
During squats I felt what I’m thinking is a minor tear in the erectors on my left side, just above navel height. Keeping an eye on that.
2ct Paused Bench - 45x5x2, 105x4, 145x2, 185, 225, 250x3@7, 260x3@8, 270x3@9, 260x3@9, 252.5x3@9
Block Pull - 135x6, 225x6, 315x6, 405x6, 425x6
Notes: my knee only felt lousy on bench. Every time I finish a set and release the tension on the patellar tendon, I feel pain under my kneecap. Got better when I switched from lifters to flats at 185. Just looked a little goofy lifting in my canvas sperrys.
During squats I felt what I’m thinking is a minor tear in the erectors on my left side, just above navel height. Keeping an eye on that.
Last edited by BostonRugger on Wed Dec 13, 2017 8:14 pm, edited 1 time in total.
- Wilhelm
- Little Musk Ox
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- Joined: Fri Oct 27, 2017 3:58 pm
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- Age: 62
Re: BostonRugger's Training Log
Yikes, Rugger.
Don't get injured, ok.
485
Nice
Don't get injured, ok.
485
Nice
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- Edging Lord
- Posts: 3409
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- Age: 36
Re: BostonRugger's Training Log
Thanks Wilhelm!
These are pretty minor issues. I log even the minor ones so I’ll have a timeline in case they don’t go away in the normal 1-2 week time frame. It’s a hell of a lot easier on the body than rugby season.
These are pretty minor issues. I log even the minor ones so I’ll have a timeline in case they don’t go away in the normal 1-2 week time frame. It’s a hell of a lot easier on the body than rugby season.
- Shane
- Great Old One
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- Age: 56
Re: BostonRugger's Training Log
Nice squats man! I get the knee thing on bench too. I think my knees are ok with movement under load, but damn they hate isometrics. Do they get cranky at you if you sit without much legroom for awhile?BostonRugger wrote: ↑Wed Dec 13, 2017 6:06 pm Squat - 45x5x3, 135x5, 205x3, 265x2, 325, 385, 430@6, 470@8-8.5, 485x9-9.5, 445x3@9, 425x3@8.5, 410x3@9
2ct Paused Bench - 45x5x2, 105x4, 145x2, 185, 225, 250x3@7, 260x3@8, 270x3@9, 260x3@9, 252.5x3@9
Block Pull - 135x6, 225x6, 315x6, 405x6, 425x6
Notes: my knee only felt lousy on bench. Every time I finish a set and release the tension on the patellar tendon, I feel pain under my kneecap. Got better when I switched from lifters to flats at 185. Just looked a little goofy lifting in my canvas sperrys.
During squats I felt what I’m thinking is a minor tear in the erectors on my left side, just above navel height. Keeping an eye on that.
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- Edging Lord
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- Age: 36
Re: BostonRugger's Training Log
Thanks, man.
And yes, I have that exact problem! Long drives, church pews and plane seats are all my enemies. I end up fidgeting around a lot so I can periodically straighten the knee. Luckily it’s just the right one which I screwed up by forcibly cranking the kneecap out of place a half dozen times. I’m gonna suck at getting old.
- Shane
- Great Old One
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Re: BostonRugger's Training Log
Jinx! My more annoying one I killed when I was a kid - not entirely sure what type of injury, but from the cantaloupe sized knee I had, probably ruptured bursa sac. If it's any consolation, I already got old, and the symptoms haven't been any worse over the last couple of decades. Training has actually improved it.BostonRugger wrote: ↑Wed Dec 13, 2017 8:13 pmThanks, man.
And yes, I have that exact problem! Long drives, church pews and plane seats are all my enemies. I end up fidgeting around a lot so I can periodically straighten the knee. Luckily it’s just the right one which I screwed up by forcibly cranking the kneecap out of place a half dozen times. I’m gonna suck at getting old.
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- Edging Lord
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Re: BostonRugger's Training Log
12/14/17 - Thursday
GPP
Chins - (BW+30)x5,5,4
Abs - nope, still terrible ab doms from Monday
Prowler - 7 rounds of :20/1:40,
Started stripping weight off so I could keep moving the sled for the full interval. Otherwise I get stuck on the turf around 15 seconds in. Did 155 for first 3 rounds, 135, 115, 95, 95
GPP
Chins - (BW+30)x5,5,4
Abs - nope, still terrible ab doms from Monday
Prowler - 7 rounds of :20/1:40,
Started stripping weight off so I could keep moving the sled for the full interval. Otherwise I get stuck on the turf around 15 seconds in. Did 155 for first 3 rounds, 135, 115, 95, 95
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- Registered User
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Re: BostonRugger's Training Log
Same tales of woe here. ACL replacement at 12, and more surgeries since then. Squats and DL at less than 90% seem to improve how the knees feel. Above, not so much. Getting old sucks but it beats the alternative.Shane wrote: ↑Wed Dec 13, 2017 8:30 pmJinx! My more annoying one I killed when I was a kid - not entirely sure what type of injury, but from the cantaloupe sized knee I had, probably ruptured bursa sac. If it's any consolation, I already got old, and the symptoms haven't been any worse over the last couple of decades. Training has actually improved it.BostonRugger wrote: ↑Wed Dec 13, 2017 8:13 pmThanks, man.
And yes, I have that exact problem! Long drives, church pews and plane seats are all my enemies. I end up fidgeting around a lot so I can periodically straighten the knee. Luckily it’s just the right one which I screwed up by forcibly cranking the kneecap out of place a half dozen times. I’m gonna suck at getting old.
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- Edging Lord
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- Age: 36
Re: BostonRugger's Training Log
Good to hear.
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- Edging Lord
- Posts: 3409
- Joined: Wed Nov 08, 2017 8:48 pm
- Age: 36
Re: BostonRugger's Training Log
12/16/17 - Saturday
Paused Bench - 45x5x2, 105x5, 155x3, 195, 235, 265@6ish, 295@8, 310@9.5, 270x3@9-9.5, 260x3@9, 252.5x3@9
2ct Paused Squat - 45x5x2, 135x3, 195x3, 245x3, 295x3, 330x3@7ish, 345x3@7.5-8, 360x3@8.5, 355x3@9, 345x3@9
Rows - 135x6, 155x6@6, 175x6@7, 195x6x3@8
Power Clean + Jerk - 195x2
Notes: BW=247
Got a bad handoff on the @9 bench single. Made it harder than it had to be. Good to know I have 315 with a pause.
Paused squats are getting better with time. Learning how to really stay tight in the hole and not getting off balance as much any more.
Rows are getting a bit less awkward. Cleans are fun and I want to start training them again (not just to avoid stripping the bar on the floor).
Paused Bench - 45x5x2, 105x5, 155x3, 195, 235, 265@6ish, 295@8, 310@9.5, 270x3@9-9.5, 260x3@9, 252.5x3@9
2ct Paused Squat - 45x5x2, 135x3, 195x3, 245x3, 295x3, 330x3@7ish, 345x3@7.5-8, 360x3@8.5, 355x3@9, 345x3@9
Rows - 135x6, 155x6@6, 175x6@7, 195x6x3@8
Power Clean + Jerk - 195x2
Notes: BW=247
Got a bad handoff on the @9 bench single. Made it harder than it had to be. Good to know I have 315 with a pause.
Paused squats are getting better with time. Learning how to really stay tight in the hole and not getting off balance as much any more.
Rows are getting a bit less awkward. Cleans are fun and I want to start training them again (not just to avoid stripping the bar on the floor).
- omaniphil
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Re: BostonRugger's Training Log
I work out alone, and am not moving the same weight as you, so I've never actually had a handoff before, or given one to somebody else. What makes it bad if you don't mind me asking? Is it not enough assistance, too much or something else?
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- Edging Lord
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- Age: 36
Re: BostonRugger's Training Log
In this case, he pushed the bar too far down toward my feet. I had to fight the bar back into position before I could start.
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- Edging Lord
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- Age: 36
Re: BostonRugger's Training Log
DL - 135x5x2, 225x5, 315x2, 405, 475@6, 530@8, 555@9PR, 495x3@9.5, 465x3@9, 445x3@9
Press - 45x5x2, 85x5, 115x2, 145, 165, 190@8, 200@8.5-9, 190x3@9, 182.5x3@8.5-9, 177.5@9
3-0-3 Tempo Squat - 45x6, 135x6, 185x6, 225x6@6, 240x6x2@8ish
Notes: Deadlift PR day! Used straps because the DL bar was in use and my grip felt shitty (bad sleep last two nights played into this).
Press is back. By trying to brush the bar against my beard each rep, I finally (after years) found a way to keep from pushing the bar away from myself. Major epiphany here.
Tempo squats are kinda unpredictable RPE wise. I feel like a lot of my improvement on these since last cycle is from cardio gains. Low back was smoked after this.
BW = 247.5
Press - 45x5x2, 85x5, 115x2, 145, 165, 190@8, 200@8.5-9, 190x3@9, 182.5x3@8.5-9, 177.5@9
3-0-3 Tempo Squat - 45x6, 135x6, 185x6, 225x6@6, 240x6x2@8ish
Notes: Deadlift PR day! Used straps because the DL bar was in use and my grip felt shitty (bad sleep last two nights played into this).
Press is back. By trying to brush the bar against my beard each rep, I finally (after years) found a way to keep from pushing the bar away from myself. Major epiphany here.
Tempo squats are kinda unpredictable RPE wise. I feel like a lot of my improvement on these since last cycle is from cardio gains. Low back was smoked after this.
BW = 247.5
Last edited by BostonRugger on Tue Dec 19, 2017 10:06 am, edited 1 time in total.