It’s called we do a little training

[BostonRugger]

1/4/23 - Wednesday


4.5 miles in 44:45

Trying some different loops. This one goest partially through the woods. Nice route but the big hills and some swollen streams and flooded trails slowed me down.

[BostonRugger]

Friday 11/6

Bench
195x12
195x8x2
195x6x6

Deadlift
425x2
445x3
465x2
405x3x4


Saturday 11/7

Run

3 miles including the middle mile in 7:40



Monday 11/9

1-1-0 Tempo HBBS
245x4x5

Bench
225x5x5
Press
95x8x3

Run

4.5mi in 43:34


Tuesday 11/10

Chins – 33 Total
Tabata Airdyne

[BostonRugger]

Wednesday 1/11

Run

5.67 miles in 54 mins. It was supposed to be closer to 5, but this was a new route for me and I took a wrong turn.

[BostonRugger]

Friday 1/13

Bench
275x1x2
285@8.5

CGBP
225x7
225x6

TBDL
375x6x4

Pull-Ups
26 Reps

Tabata Airdyne


Sunday 1/15
Run
2.5 miles – 1.5 miles in 11:59. It started snowing right as I finished the warmup ½ mile so the rest of this kind of sucked. Ran home and did 10 mins LISS on Airdyne.



Monday 1/16

1-1-0 Tempo HBBS
255x5x4

Bench
195x8x2
195x7x2
195x6x4

RDL
195x8x2

Shoulder Raise Circuit
2x10 (7.5 lbs, 5s for the rear)

Tabata Airdyne

All done in 63 minutes.


Notes: BW is down to 220-221. Down 4lbs 2 weeks into the cut.

[BostonRugger]

1/18/22

Run

5.4mi in 52:42. 9:45 pace.

[BostonRugger]

1/20/22 Friday

Bench

245x2
265x2x2@7ish
235x3x4

Press

100x8x3

Chins

(BW+10)x4x4



1/21/22 Saturday

Deadlift

455
505@8
425x3x5

DB Reverse Lunge

30sx8x2


Airdyne

1:20/1:40 - 7 rounds


BW 218. Lowest in ~10 yrs

[hector]

Huge Bw PR! Congratulations!!!!

[BostonRugger]

Huge Bw PR! Congratulations!!!!

Thanks man! I'll be 35 next month so it seemed like a good time to get my weight under control.

[BostonRugger]

1/23/22 - Monday

Bench

220x4x5

Pull-Ups - 21 Reps in 8 minutes


Paused HBBS

255x4x6


RDL

205x10
205x8x2

[BostonRugger]

1/24/22 Tuesday

Run

4.15 miles in 39:18. This felt very easy. I think mixing the running paces, as well as doing some full effort Airdyne intervals has really helped me get faster (especially with hills). As little as a month ago, I had to mix walking into any large hill section. Now I can run up the same elevation changes without having to drop the pace too severely. Feels awesome. Also got another pair of shoes for road-only and got to try those out last night. Feels lighter and faster than my beginner pair that was designed for hybrid road/trail.

[BostonRugger]

1/26/22 - Thursday


Bench

58 reps w 200

LTE

75x 14, 75x12

TBDLLH

380x6x2, 380x5x3

Chins

30 reps


Airdyne Tabata


1/27/22 - Friday

Ran 4.97 miles in 44:10. 8:53 average pace

[BostonRugger]

Got into the gym last night, warmed up squats to final warmup, aaaand the baby and the toddler both woke up and started crying at the same time. 45 minutes later it was 9:15 and the mojo had left me. Trying again tonight.

[BostonRugger]

1/31/22 - Tuesday

Paused HBBS

260x5x3
260x4x3

Bench

220x5x6

RDL

220x10x3


Tabata w Airdyne


Notes:

BW 217

[BostonRugger]

2/1

Ran 5.7mi in 52:00


2/3

Bench

200x10
200x8x7

LTE

85x12
85x6x5

Pull-Ups

(BW+15)x3x3
BWx4
BWx3x5


2/5/22

Ran 5.25 miles. In the middle I did 3mi in 24:50.

[BostonRugger]

2/6/22


Deload week. Lowering vol, getting a bit of intensity work plus assistance and conditioning.


Bench

265x1x2
280@8
245x3x3

Press

115x5x3


Deadlift

465x2x2
435x2x2

DB Reverse Lunge

35x6x3


Tabata - Manmakers (?) Kind of a hybrid burpee / DB press thing. Smoked my shoulders pretty quickly so I did the last 5 sets as a single arm snatch instead. Started with 30s then went to 35s for the snatch. Can probably do 40s next time.

[BostonRugger]

2/8/22

Run

3.6 miles in 34 mins. Deload week type of run. I did 5 minutes very slow pace on the airdyne when I got home and then ten minutes stretching. Was hoping to reduce some of the foot/ankle/calf soreness and stiffness I get after runs and it seems to have worked.

[BostonRugger]

2/9/23


Paused HBBS

275x3x2
255x3x3


Bench

225x4x5

RDL

225x8x3

Shoulder Circuit

2x10. 10lbs for front and side raise, 5s for rear delt. Much burning.


2/10/23

Run

5mi in 44:10. A rare daytime run. It was over 50 outside. Running in light shorts and a t-shirt beats the heck out of sweats, windbreaker, gloves, hi-vis vest, headlamp, possible gloves or underlayers, etc.

Pretty happy with how this has come along over the winter. With the mild winter so far, I've only missed 1-2 runs bc of cold/rain. At first I could barely go a mile without walking so I've been able to make pretty easy noob gains for distance and pace.


Notes: Going to take the weekend off unless I'm feeling antsy to get outside and run on Sunday. Start of a new block on Monday. Shifting to low-bar paused as the squat variant. I'll get some more load out of it, shift a little out of my knees, both good. Keeping the controlled descent and short pause technique with the hope that it allows me to get my leg strength back up without irritating my lame knee. Gonna continue a three day bench, mix in pressing and chins as assistance. Might mix in good mornings for back assistance. I'll keep with the 2-3 runs per week, adding some sprints and field work over time. Daylight free time is limited and field use is weather/mud dependent.


BW=217. I got lazy on compliance for a bit and bodyweight stagnated, even went up to 218/219 for a couple days. I've been back to good compliance this week so hopefully I'm moving the needle again.

[BostonRugger]

2/13/23


1-0-0 LBBS

275x4x4

Bench

200x11
200x8x2
200x7
200x6
200x5x4

Did each set on a 2 min clock. Around 30 secound for setup and the set, 90sec rest.

LTE

80x11
80x10


Pull-Ups

25 reps, mostly triples.


Airdyne Tabata x1


Notes: Weighed in at 215.4. Bounced back to 217 this morning, but hoping this means I'm trending down again.

[BostonRugger]

2/14/23 - Tuesday

Run

5.25mi in 45:33

[BostonRugger]

2/16/23 - Thursday


Bench

225x5x5

Press

95x8, 95x6x2

Deadlift

465x3x2

DB Reverse Lunge

30sx10x2


BW: 219 (Oof.jpg)

Notes: Bench is following an HPS-ish 3 day pattern.