It’s called we do a little training

[BostonRugger]

4/3/23 - Monday


Bench

202.5x6x7
202.5x5x2

LTE

85x10
85x6x6

TBDLHH

415x5x3

[BostonRugger]

4/4/23 - Tuesday

Run

5 miles in 43:54. 8:46/mi avg pace. I was hauling ass on the downhill.


ETA: It was ~50 degrees out. Rabbits and peeper frogs were out in force. Very enjoyable.

[BostonRugger]

4/5/23 - Wednesday


LBBS

325x5
325x4x2
325x3x2


Bench

250x3x2
250x2x3


Press

95x5
115x5
125x5x3

[BostonRugger]

4/7/23

Bench

230x5x6

Press

95x5
115x5
125x5x3

Pull-ups

35 reps, mostly 6s

[BostonRugger]

4/10/23 - Monday

Morning


Bench

202.5x8
202.5x7x2
202.5x6x6


LTE

90x8x3
90x6x3

Chins

34 reps

7x2, 6x2, 5, 3 - really started fading toward the end so I shut it down.

Notes: Weird, doesn't look like I made any notes about having done conditioning work this week. Very strange


Afternoon:

Sprints at the field. Got there and realized I forgot my stopwatch so I switched it up a bit.

Hennie Muellers (Run the diagonal of soccer field, flag to flag. Jog, the width, flag to flag, jog the width back to original corner) x4

I thought I'd do 5, but 4 was plenty of suffering. I was resting after each completed set, but the short rest/jog and then sprint was tough.

[BostonRugger]

4/13/23 - Thursday

Had food poisoning on Monday night. Didn’t workout Tues/Wed. Wasn’t eating much.

Run - 3.25 mi in 28:29


4/14/23 - Friday

Bench

260x2x3
260x1x4

Press

135x4x4

Deadlift

455x2x5

[BostonRugger]

4/16/23 - Sunday

Run

4.15mi in 35:42. 8:36/mi avg pace.

[BostonRugger]

4/19/23 - Wednesday

10 mins running, shoulders/arms in the hotel gym.

Traveling for work this week working nights. Put a wrench in my training.

[BostonRugger]

Limited time, short workouts resulting. Good workout today.

4/21/23 - Friday


Squat

315x3x4


Sick kids. Warmed up bench, then they needed assistance for a while, then it was late and I didn't want to get warmed up, start bench again from the bar, blah blah.


4/22/23 - Saturday


Pullups

26 reps in 9mins.


Airdyne Tabata x1


4/23/23 - Sunday

Airdyne

4:00 jog pace / 1:00 @8 pace. 6 rounds.


4/24/23 - Monday

Bench

235x4x6

Shoulder Circ

2x10 (10s for front, side, 5s for rear)

TBDLLH

355x6x5

Chins

BWx5x7

[BostonRugger]

4/25/23 - Tuesday

Run 6.03 miles in 56:17. 9:20 pace. Longest run in a while. I think I've only done 6 miles once before. I paced the first half (downhill) to make sure I'd be strong up the hills on the way back This route is ~800ft elevation change from bottom to top. Not huge, but it feels formidable on foot.

Edit: Looking back through the log, I think this is the longest run I've done. Last long one (for me) was 5.7. In November I was doing 1.5 and struggling to keep running up tiny rises. Probably the longest one I'll do until fall/winter. Time to start getting 2-3 HIIT/Sprint type workouts per week. I'll probably have the occasional 3.5-4 mile run for LISS/recovery.

[BostonRugger]

Welp, forgot some log entries.

Did Squat 295x3x4 last Thu, Did pullups and a tabata as well.

Friday morning, I benched. Did a high volume workout. After the very last rep I did something dumb. Was getting tired and relaxed my shoulders before I had the bar on the hooks. Well I forgot to relax (or keep relaxed) my neck, put the load onto my head and strained my neck/trap. Did LTEs then scrapped the rest of the day.

Back at it today. Neck feels 80-90% better already. Felt like crap first day. I know I should keep moving, but it sucked enough to discourage me. Saturday morning I was coaching my son's first little league game so I didn't have a choice but to run around herding 4-5 year olds for an hour. Neck felt much better after that. Still stiff in mornings. Motion is lotion baby.

[BostonRugger]

5/1/23 - Morning

Bench

225x4
245x3
260x2
275x1
245x3x3

Press

120x5x5

Chins - ~25. Had to stop and get to work.

[BostonRugger]

5/1/23 - Afternoon

Deadlift

405x3
455x1@5
495xSnap city.
Weird groaning sound x1
Profound contemplation of the grave errors I've made in life which have led me to this point x1

Remembering the deep @Austin lore on back pain and injuries generally. Not catastrophizing. Keeping it moving. Taking some ibuprophen. I am the calm little center of the universe. Trying to learn a lesson since I've tweaked my neck/back twice in under a week.

[DCR]

5/1/23 - Afternoon

Deadlift

405x3
455x1@5
495xSnap city.
Weird groaning sound x1
Profound contemplation of the grave errors I've made in life which have led me to this point x1

Remembering the deep @Austin lore on back pain and injuries generally. Not catastrophizing. Keeping it moving. Taking some ibuprophen. I am the calm little center of the universe. Trying to learn a lesson since I've tweaked my neck/back twice in under a week.

Fuuuuuuck. It’s fucking miserable but assuming this is your lower back, I’ve found that doing hot/cold in the shower can be immensely helpful. Talking very hot and very cold, like 15-20 seconds each, go back and forth like that for 10 or so rounds. (I made up the numbers but that’s about what I’ve done in the past.)

[BostonRugger]

5/1/23 - Afternoon

Deadlift

405x3
455x1@5
495xSnap city.
Weird groaning sound x1
Profound contemplation of the grave errors I've made in life which have led me to this point x1

Remembering the deep @Austin lore on back pain and injuries generally. Not catastrophizing. Keeping it moving. Taking some ibuprophen. I am the calm little center of the universe. Trying to learn a lesson since I've tweaked my neck/back twice in under a week.

Fuuuuuuck. It’s fucking miserable but assuming this is your lower back, I’ve found that doing hot/cold in the shower can be immensely helpful. Talking very hot and very cold, like 15-20 seconds each, go back and forth like that for 10 or so rounds. (I made up the numbers but that’s about what I’ve done in the past.)

Tried it this morning. I've always hated contrast showers, but hopefully it's helping.

[BostonRugger]

5/2/23 - 2 mile walk. Logging it bc I'm counting it in the back rehab. I felt better after the walk. Sitting/laying kind of sucks.

Somewhat better this morning. Onward and upward.

[BostonRugger]

Back to an actual workout tonight.

Did several walks, lots of stretching, air squats, air deadlifts (some with bar and then building up to 115ish) over the course of the past week. I'm well on the way to healed.

5/8/23

Deadlift

115x8x3
135x5x3
155x5
175x5
195x5

all with perfect back position. I'll keep ramping in small(er) increments each workout.

Bench

225x5x5

Pullups

26 in ten mins. Took it easy on these because dropping into the bottom made my back less happy than it was right after deadlifts.


Notes: Pulls felt great. Best my back has felt in a week. Pain/stiffness this morning was minimal compared to how it's been.

I'll start shopping for a Rascal Scooter next time.

[BostonRugger]

5/10/23 - Wednesday

Bench

205x4,8,4,8,4,8,4,8,4

LTE

90x8x4

Deadlift

135x5
185x5
205x5
225x5x3

DB Reverse Lunge

35sx6x2
35sx10

Chins

BWx5x7

[BostonRugger]

5/12/23 - Friday

AM

Bench

230x5x6

Curls

95x6x4


PM

Run 2.5 mi in 23:30. Took some breaks for stretching/water.

Airdyne

:15/:15 x8

[BostonRugger]

5/14/23 - Sunday

Bench

205x4,8,4,8,4,8,4,8,4,8

LTE

95x6x5

Pull-ups

26 reps, mostly 4s

Going to do deadlifts and conditioning tonight.