It’s called we do a little training

[BostonRugger]

10/28/22

Deadlift

455x1
495x1@6-7 still way off lifetime e1rm, but at least moving in correct direction.
445x2x4


Airdyne

:40/1:20 x7. Taking right around 1:20 to level off at 80-90 HR. Max 156


Monday 10/31


Bench

260x3x2

LTE

95x8
100x8x2

DB Flyes

40x12x3

Chins

BWx6x2
BW+10x4,3,3,2 - workout was for 24 total. Playing around with adding some weight made the sets even smaller than normal.


Airdyne

47mins with 8-9 30 second bursts every 5 mins or so. Last 5 mins at or above 155bpm.


Note: Need to buy a new airdyne. No monitor still works, but if I'm trying to really improve conditioning it'd be good to have something to track other than HR. Only decision is whether to go cheap-o again or suck it up and get the Rogue.

I'm staying in CT for work tonight and tomorrow night. Will get a cardio/db workout in the hotel gym tomorrow morning, but that's probably it until Friday.

BW is down to 225 this morning. Started at 243 ~9 weeks ago. I was planning to stop in another 2-3 weeks, but if it's still coming off no problem I'll keep going.

[BostonRugger]

11/2/22 - Wednesday

8AM session in the hotel gym. Cardio medley of eliptical, jogging, and walking at 15 incline.

In the middle mixed in supersets of:

DB Lunges

40sx6x4

DB Shoulder Press

40x10x2
40x8x2

DB Snatches

40x10x4


40 mins above 120bpm with peaks ~155 for the lifts and the running. Shweddy man walking through the hotel lobby.

[BostonRugger]

11/4/22 - Friday

Bench

260x3x4
240x6x3

CGBP

210x6x3



Saturday 11/5/22

Deadlift

425x3x7


Airdyne

40/1:20 x 7

[BostonRugger]

Sunday 11/6/22

Bench

160x8
195x6
225x5
240x4
260x3
275x2x2
260x4
225x7
195x10
160x12


Monday 11/7/22

Airdyne

35 minutes as 7 rounds of 4:00/1:00 (4:00 at steady "jog" pace, 1 minute "sprint). Sprints are at a pace that forces some let-off in the last 5-10 seconds. Max HR 169, Avg 139. The training is definitely working. Second to last sprint I was banging out as hard as I could on the Airdyne and feeling great. Nice to have some cardio back. Long way to go if I want to get a run in next season.

[BostonRugger]

Notes:

Was in Orlando last week for work and got stuck an extra day due to the storm. Got two hotel gym workouts Tues/Wed. Nothing too notable. Tuesday just did bike/eliptical/treadmill and Wednesday did kind of a freestyle circuit with the oddball stuff available in there. DB OHP, DB sissy squats, curls, ab work, generally kept it moving for 50 mins.

Saturday 11/12

Bench

260x4x3

LTE

100x8x4

DB Flies

40x12x4

Chins

32 total


Sunday 11/13

TBDLLH

380x5x9


Notes: BW hovering around 225. Work travel sucks. Good to be home.

[BostonRugger]

Monday 11/14

Airdyne

1:00/2:00

Max HR 169. Recovery times getting better each session on these.


Wednesday 11/16

Bench

160x8
195x6
225x5
240x4
265x3
285x1x2

Bench has been trending down a little bit as I get into the end of this cut. Just taking 10-15 off e1rm and doing same workouts. Baby ETA 4 weeks so I'm going to pivot to something w less frequency and workout duration soon.

[BostonRugger]

Friday 11/18/22

Deadlift

365x3
405x3
425x3
455x2
475x2
455x2
425x3
404x3


Airdyne

30mins, last 5 mins above 155

[BostonRugger]

Sunday 11/20/22


Bench

250x4x5

LTE

95x8x5

Chins

33 total


Run

1.5 miles. 13:33

Got some new shoes and a hi-vis/reflector vest so I can run at night (only time available for workouts most days). Plan is to build this to 5k and then work on pacing/sprints. The airdyne work has helped get me back to a base level of fitness, but you can't get ready for rugby on a bike.

[BostonRugger]

Tuesday 11/22/22

Bench

250x3x4
220x5x3

LTE

235x3x3

Curls

95x10x3


Wednesday 11/23


Run

1.86mi in 18:34

[BostonRugger]

Friday 11/25


Bench

160x4
190x4
220x3
235x3x2
250x2x2
220x4
190x6
160x8


Run

2.55mi in 23:59

Didn’t realize the route I went was so long. Didn’t die so I guess it’s a good thing. Still needed to walk a couple times on the uphill.

[BostonRugger]

Sunday 11/27/22


Bench

265x5@9.5

LTE

95x8x2

DB Flies

40x12x2

Chins

4x4


TBDLLH

365x5x5


Notes: Did the end of cycle amrap. Per the Nuckols program I'm running, I'd bump up the e1rm by 5lbs to 320(seems a little high).

Diet wise I'm down 18 lbs in 12 weeks and am going to shift into a 6wk maintenance phase, then do another similar cut.

ETA for son #3 is 2-3 wks.

[BostonRugger]

11/28/22 - Monday


2.57mi in 23:38. 9:09/mi. Cut down the walk times to 50 seconds. Run times up to ~7min. Slower pace at first bc felt shitty. Might just be the time of day, might be meal timing and trying to run on a still-full stomach.

[BostonRugger]

11/30/22 - Wednesday

Bench

240x5x5

CGBP

195x8x2
195x11

Curls

90x12
90x10
90x7x3


Notes: Wanted to get a run in yesterday, but it was raining. I'll get it tonight.

[BostonRugger]

12/2/22 Morning

Run

2.84 miles in 25:42, 9:02/mi avg pace. Took two walking breaks of 45 and 40 seconds. Next week I'll find a 5K route and work the walking times down some more.

[BostonRugger]

12/5/22

Low on time getting ready for baby. Got a run again tonight, but not much else happening.


3.0mi in 27:52. 9:17/mi avg pace. No walking.

Longest run so far and first one unbroken. Now I’ll be adding some distance on certain days and working the 5K for time other days.

[BostonRugger]

12/7/22 - Wednesday - 10PM session

Bench -

275x1
285x1
240x3x3
225x5x5

12/8/22 - Morning

Run

3.15 miles in 28:39. 9:13 pace. Thirty seconds of standing still waiting for a red light.

[BostonRugger]

Friday 12/9/22 - Morning


Bench

205x10
205x6x5

Press

95x6
100x6
105x6x3

Deadlift

445x2
465x2
485x2
425x3x4

[BostonRugger]

Ok, little break from logging.

Thursday 12/15

Bench

225x5x5

LTE

75x15x2

Pull-Ups

25 total.


12/19 Monday

Bench

210x11
Then 39 more reps, in 5s and 6s.

Chins

35 reps


Tuesday 12/20

Run

3.2 miles in 28:20. 8:51 pace.

[BostonRugger]

Wife set a PR of 8lbs 5oz back on 12/10. Logging and lifting have been spotty. On days when I have to choose, I find myself going running instead of lifting.

Last three workouts have been

4mile run at 8:55 pace.

2 miles in 17:20

Then last night:

Bench

205 for 60 reps

TBDL

285x5
335x6x3
345x6x2

Easing back into the DLs.

[BostonRugger]

Monday

4.18 miles in 39:58

Tuesday

HBBS

205x4
225x4x3

Bench

260x2x2
250x3x5


Pull-Ups

32 reps