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Re: It’s called we do a little training
Posted: Tue May 16, 2023 5:52 am
by BostonRugger
5/15/23 - Monday
Deadlift
185x5
225x5
255x5
265x5
275x5
285x5
Feels good.
Airdyne
4x :25/3:35. Not a true HIIT, but getting closer.
Re: It’s called we do a little training
Posted: Thu May 18, 2023 6:49 am
by BostonRugger
5/17/23 - Wednesday
Bench
265x2x3@6
245x3x3
Press
115x6x4
Alternating Split Squat
95x6x2
95x10
Notes:
I'm back on a cut. While I'm not intentionally bulking, I did put on ~5lbs in 6wks of "maintenance." Not as well executed this time.
There's a thread going regarding programming around cut/bulk cycles. I'm going to try a slight increase in avg weekly volume by making the weekly low-volume higher intensity session bi-weekly instead of weekly. I'm going to keep alternating and progressing the volume session (w the alternating 4s and 8s) and the moderate volume (~75% for 25-30 reps). Every ~2 weeks mix in something like last night with 1-3s. Profit?
I have a lot of room to increase the load volume on split squats. I'll play with those for a while as I progress deadlifts to full powar [spits in disgust at how far I am from PR strength].
Back is almost all the way better. Going to do run/conditioning tonight and then bench/rehabDL on Sat.
Re: It’s called we do a little training
Posted: Fri May 19, 2023 12:22 pm
by BostonRugger
5.19.23 - Friday
Bench
232.5x5x5
Deadlift
275x5
305x5
315x5x2
Hyper-focused on setting my back and staying rigid. Makes me realize how lazy I've been about it for a long time.
Afternoon:
Dynamic warmup, box shuttles, then
Sprint
100m x6
Re: It’s called we do a little training
Posted: Mon May 22, 2023 7:32 am
by BostonRugger
5/21/23 - Sunday
Run
3.25 Miles in 30:45. Includes 40 seconds of walking/water.
Re: It’s called we do a little training
Posted: Thu May 25, 2023 10:58 am
by BostonRugger
5/24/23 - Wednesday
Bench
207.5x4,8,4,8,4,8,4,8,4
LTE
100x6x5
Deadlift
335x5x3
Notes: Circumstances conspired against me on Monday and Tuesdays I’m busy. Back to training last night.
Back is feeling all better. Deadlifts feel light but I’m getting back to basics w proper back extension. Just going to progress the load for a 3x5 every ~5 days for 3-4 wks.
Re: It’s called we do a little training
Posted: Thu May 25, 2023 6:28 pm
by BostonRugger
5/25/23 - Thursday
Pull-ups
29 in 10 mins with warmup shadowboxing/lunges/hip-openers in between sets
Run
2.25mi in 20:00 Did this as 10rds 1:00/1:00 intervals. Work interval was paced around 6:40 for the first couple and then down to around 8:30 by the last one. Rest interval was walk/jog
Re: It’s called we do a little training
Posted: Sat May 27, 2023 11:46 am
by BostonRugger
5/26/23 - Friday
Warmup Routine, cone shuttles, then
Sprint
90yds x8. 2-3 min rest
Re: It’s called we do a little training
Posted: Thu Jun 01, 2023 8:39 am
by BostonRugger
5/31/23 - Wednesday
Bench
232.5x4x7
Chins
BWx4x10 EMOM
Split Squats
105x6x2
105x10
Notes: Planned rest days, plus double whammy non-sleeping toddler and non-sleeping baby. Trained last night. Conditioning tonight. Off Friday, on Sat/Sun/Mon
Re: It’s called we do a little training
Posted: Mon Jun 12, 2023 11:31 am
by BostonRugger
June has been tough. Sick kids, sick wife, I got Covid.
Anyway, back to training last night.
6/11/23 - Sunday
LBBS
275x4x4
Bench
245x4x3
245x3x3
6/12/23 - Monday
Agility work @field. Ladders, shuffles, hops, skips
Then
Sprint
42yd, 21yd alternating. EMOM. 6 runs of each distance
I like this format. Going to keep it and add length (which will force a decrease in rest)
Re: It’s called we do a little training
Posted: Mon Jun 12, 2023 11:53 am
by DCR
You're the first person from whom I've heard this in quite awhile. (I had it in, IIRC, January.) How was it?
Re: It’s called we do a little training
Posted: Tue Jun 13, 2023 1:07 pm
by BostonRugger
6/13/23 - Tuesday
Bench
215x5x9 1:15 rests
LTE
95x10
95x5x5 on 1min rest
TBDLLH
345x5x3@<5
Chins
39 reps total. Mixed in 2-3 box jumps, plyo-stuff between sets
Re: It’s called we do a little training
Posted: Wed Jun 14, 2023 8:15 am
by BostonRugger
DCR wrote: ↑Mon Jun 12, 2023 11:53 am
You're the first person from whom I've heard this in quite awhile. (I had it in, IIRC, January.) How was it?
Pretty similar to last time in 2021. Was sick for two days and tired on the third day. Mostly fever/chills and headache. No respiratory symptoms.
Re: It’s called we do a little training
Posted: Wed Jun 14, 2023 1:43 pm
by DCR
BostonRugger wrote: ↑Wed Jun 14, 2023 8:15 am
DCR wrote: ↑Mon Jun 12, 2023 11:53 am
You're the first person from whom I've heard this in quite awhile. (I had it in, IIRC, January.) How was it?
Pretty similar to last time in 2021. Was sick for two days and tired on the third day. Mostly fever/chills and headache. No respiratory symptoms.
Thanks. I’m just collecting anecdotes of getting this being a non issue (it was even less of one when I had it) so that I comfortably can continue not giving a fuck about it.
Re: It’s called we do a little training
Posted: Fri Jun 16, 2023 7:07 am
by BostonRugger
6/16/23 - Thursday
Press
115x5
125x5x3
115x5 - got a bad case of press dizziness on the last rep. I like pressing, but this has always been a problem for me.
Curls
85x10x2
85x8x2
Coming close to fainting really took the energy out of me. Called it a night after the curls (skipped lunges and cardio).
Summer is going to be tough lifting wise. I'm scheduled to be traveling for work 3 of the next 5 weeks and then family vacation first week of August. I'll just lift where I can, probably 1-2 per week. It's too much of a hassle to find a decent gym with suitable hours, lug my lifting stuff around, etc. Hotel gyms allow for LISS, but maybe I can get creative if they have 40lb DBs and some space to move around. I also bought some little field cones that I could easily pack and use to setup sprints/shuttles on a field/lot.
Re: It’s called we do a little training
Posted: Fri Jun 16, 2023 9:14 am
by DCR
BostonRugger wrote: ↑Fri Jun 16, 2023 7:07 am
115x5 - got a bad case of press dizziness on the last rep. I like pressing, but this has always been a problem for me.
mouse wrote: ↑Thu Jun 08, 2023 12:16 pm
DCR wrote: ↑Wed Jun 07, 2023 8:30 am
mouse wrote: ↑Tue Jun 06, 2023 2:14 pm
Edit: noticed some light headedness on the overhead... was my breathing shit? Or was it the blanket of Canadian smog we're under? Maybe both...
Sucks when your mountainous traps choke you out. Been there, brah.
That must have definately been what it was
You’re just in good company is all.
Re: It’s called we do a little training
Posted: Fri Jun 16, 2023 9:18 am
by BostonRugger
DCR wrote: ↑Fri Jun 16, 2023 9:14 am
BostonRugger wrote: ↑Fri Jun 16, 2023 7:07 am
115x5 - got a bad case of press dizziness on the last rep. I like pressing, but this has always been a problem for me.
mouse wrote: ↑Thu Jun 08, 2023 12:16 pm
DCR wrote: ↑Wed Jun 07, 2023 8:30 am
mouse wrote: ↑Tue Jun 06, 2023 2:14 pm
Edit: noticed some light headedness on the overhead... was my breathing shit? Or was it the blanket of Canadian smog we're under? Maybe both...
Sucks when your mountainous traps choke you out. Been there, brah.
That must have definately been what it was
You’re just in good company is all.
Yes, the problem is that I'm so yoked. Very good
Re: It’s called we do a little training
Posted: Fri Jun 16, 2023 10:03 am
by mouse
DCR wrote: ↑Fri Jun 16, 2023 9:14 am
BostonRugger wrote: ↑Fri Jun 16, 2023 7:07 am
115x5 - got a bad case of press dizziness on the last rep. I like pressing, but this has always been a problem for me.
mouse wrote: ↑Thu Jun 08, 2023 12:16 pm
DCR wrote: ↑Wed Jun 07, 2023 8:30 am
mouse wrote: ↑Tue Jun 06, 2023 2:14 pm
Edit: noticed some light headedness on the overhead... was my breathing shit? Or was it the blanket of Canadian smog we're under? Maybe both...
Sucks when your mountainous traps choke you out. Been there, brah.
That must have definately been what it was
You’re just in good company is all.
The ability to stay conscious while holding your arms above your head is a small price to pay for being sort of big...
Re: It’s called we do a little training
Posted: Tue Jun 20, 2023 4:56 am
by BostonRugger
6/17/23 - Saturday
17 rounds of 3 pullups, 5 pushups, 7 air squats in 20minutes.
Traveled out for work Monday morning. Am in Maryland. No convenient gyms around. Going to do some arms on the little cable crossover thing they have here and then try another workout like Saturday. Maybe see if the Peloton in the hotel gym is suitable for intervals.
Re: It’s called we do a little training
Posted: Mon Jun 26, 2023 7:50 pm
by BostonRugger
6/26/23 - Monday
Bench
230x5x5
TBDLLH
355x5x3
Airdyne
Tabata x1
Notes: Got one workout in on the road last week, arms and conditioning in hotel gym. Did a neutral grip pull-up workout on a set of monkey bars yesterday (was away with family for weekend). Logging bc I did enough L-pulls to make my abs sore today
Re: It’s called we do a little training
Posted: Fri Jun 30, 2023 7:12 am
by BostonRugger
6/29/23 - Thursday
Chins
35, mostly 4s and 5s
Airdyne
Moderate/Full-Effort
:55/:05
:54/:06
:53/:07
:52/08
:51/09
:50/10
3 min rest, then repeated it.