It’s called we do a little training

[BostonRugger]

5/30/22 - Monday


Bench

245x3x4
230x6x3

CGBP

215x6x2
215x9

EZ Curls

85x10x4

[BostonRugger]

Haven't missed any workouts, but did miss logging.


6/2/22 - Thursday

Bench

155x8
185x6
215x5
230x4
245x3
260x2x2
245x4
215x7
185xx10
155x12


6/4/22 - Saturday

Bench

245x3x4

LTE - 95x8x4
Flyes - 40x12x4
Curls - 85x8x4

TBDLHH

405x4
445x4
475x4
485x4


6/6/22 - Monday

Bench

260x3x4
215x8x3

CGBP

215x4x2
215x7

Curls

85x11x4


6/8/22 - Wednesday


Bench

155x8
185x6
215x5
230x4
245x3
260x2x2
275x1x2


TBDLLH no belt

375x6x3 (true weight)
375x9@cardiotired

[BostonRugger]

6/10/22 - Friday

Bench

245x5x4

LTE - 90x8x5
Flyes - 35x12x5
Chins - 10x4


6/13/22 - Monday

Bench

245x2x3
215x5x3

CGBP
225x3x3

Curls

85x12x4


6/15/22 - Wednesday

Bench

155x5
185x4
215x3
230x3x2
245x2x2
215x4
185x6
155x8

[BostonRugger]

We do a little training. It’s called we do a little training.

It has been an upper-body-only summer since late June. The latest rwbb esotericism tells us you can’t make those gains when it’s above jungle.5 degrees in the garage. Still running Nuckols’ 3 day advanced bench program. Starting to do some lower body and conditioning again. I’m in wk4 of the 4wk cycle. Lightish on M/W and the AMRAP on Friday determines e1rm increase for next cycle.


Monday 8/15


Bench

250x2x3
220x5x3

LTE

235x3x3

Curls

EZ 85x12x2, 85x10x2


Airdyne

5:00 LISS, 2:00 x 4@7ish, 5:00 LISS

[BostonRugger]

Wednesday 8/17

Bench

160x5
190x4
220x3
235x3x2
250x2x2
220x4
190x6
160x8

Thursday 8/19

Hike 2.4mi total, up a small mountain and back down with ~35lb pack (incl 26 lb toddler). Despite not bringing an HRM I'm counting it as conditioning because of legs burning / heart pounding @9 on the way up.

[BostonRugger]

Friday

265x6

LTE

105x8x2

Flyes

40x12x2

Chins

8,4,4

DL - 495x1@5-6

[BostonRugger]

Sunday 8/21

LISS - 28mins on Airdyne

Bench

240x5x5

CGBP

190x8x2
190x11

Curls

87.5x10x4


Tuesday

Bench

160x8
192.5x6
225x4
255x3x2
270x1x2
255x4
225x6
190x8
160x10

Deadlift

405x4x5


Thursday

Bench

255x3x2

LTE

105x8x3

Flyers

40x12x3


Chins

8,4,4,4,2,2


Airdyne 30mins

[BostonRugger]

Saturday 8/27

Bench

255x3x4
240x6x4

CGBP

210x6x2
210x9

Curls

35s x12x4


Monday 8/29

Bench

160x8
192.5x6
225x5
255x3
270x2x2@7-8
255x4
225x7
192.5x10
160x12


Deadlift

495x1@8.5 HOLY HELL AM I THIS WEAK? DO I HAVE MUSCLE AIDS? WHAT ON EARTH

425x3x3
385x6x2


Notes: Bench - just fine. Deadlift - wow, have I lost more than I thought this summer. I performed about the same a couple weeks ago when I did a single. Expected that was due to just getting back into it, but I'm showing...no improvement after several workouts. Going to keep going fwd and mix in a single @6-8 every couple of weeks to see where I'm at.

[BostonRugger]

Tuesday 8/30/22

LISS Airdyne 40mins


Wednesday

Bench

255x4x3

LTE

97.5x12, 97.5x10x3

Flies

40x12x4

Chins

8, BWx4x6

[BostonRugger]

Aaand trying to log again. Got the flu a couple weeks ago and was out of commission for 6 days. Finishing the bench cycle was then understandably mediocre and im running it again w same weight. Still Nuckols 3x/wk Advanced bench template

TBDL

345x7x3
345x5x3
345x4

Short lived back pain after third set. Moved around a little, felt ok w air squats and deads. Slowed down, went to 5s and made sure to stay tight all the way up and down. Felt fine moving fwd. Going to do a 2x/wk DUP thing w one day ~40 reps @65% and one day around 20 reps. @70%. Mixing in some singles/doubles every couple weeks. Add volume, load, profit.


Airdyne LISS

41mins w just 2 sprints mixed in

Avg HR 137, Max 162.

[BostonRugger]

10/4/22 - Tuesday

Bench

255x4x3

LTE

95x8x4

DB Fly

40x12x4


Chins

8x4

[BostonRugger]

10/5

Press

85x10x3

Airdyne

25mins with a 30s sprint every 5 mins.


10/6/22

Deadlift

425x3x7

[BostonRugger]

Sunday 10/9/22

Bench

270x3x3
225x8x3

CGBP

225x4x2
225x5


EZ Curls

95x10x4


Monday 10/10/22

TBDL

355x9
355x8x2
355x5x3

[BostonRugger]

Tuesday 10/11/22


Bench

160x8
195x6
225x5
240x4
255x3
270x2x2
285x1x2@8-9-woof


Airdyne

30mins with a 30s sprint every 5 mins. Max HR 168, Avg 138

[BostonRugger]

10/12/22 - Wednesday


Bench

255x4x5


LTE

95x8x5


Flies

40x12x5


Chins

40 reps

[BostonRugger]

Finishing the block.

Bench

270x5@10

LTE

105x8x2

Flyes

40x12x2

Chins

8,4,4


Airdyne

20 mins. Alternating 2 mins >130bpm with 2mins >140bpm. Avg 138, max 156

[BostonRugger]

Saturday 10/22


TBDL


40 reps as

375x9
375x6x3
375x7
375x6

[BostonRugger]

Monday 10/24/22


Bench

245x5x5

CGBP

195x8x2
195x11

Curls

85x12x2
85x10
85x12


Airdyne

50min LISS, 129avg 149 max, last 10mins >145bpm

[BostonRugger]

Tuesday 10/25/22

Work overnight in CT. Did what I could in the hotel "gym."


Run

1.25miles (first run in a lonnnng time). Happy I was able to do it unbroken. The airdyne cardio must transfer somewhat, but my hip flexors and some other random muscles are crazy sore today.

Lateral Raises

20x10
15x10x3

DB Lunge

40sx6x3

DB Press
40x8x3

DB Sissy/Hack Squat (dbs on shoulders, heels on bench feet (shrug))

40sx8x3


Swim 15 minutes liss elementary backstroke.

[BostonRugger]

Back home. I wanted to pull as well, but work and travel had me in slow-mode and I didn't finish bench until after 9:30. Not optimistic about being home on time to pull tonight, but we'll see.

10/26/22 - Wednesday


Bench

160x8
195x6
225x5
240x4
260x3
275x1x2
260x4
225x6
195x8
160x10