Exodus Strength

Had a match last Saturday against Boston RFC which we won 22-19. Back and forth game. We dominated possession, but gave up too many penalties. I started and played about 60 mins. The guys were very happy because this team kicked their ass (by like 60-70 points) the past two years and won the region two years ago.


11/6/23

Airdyne

10 mins steady state, varying from low intensity, to higher, back to low.
Tabata
10 mins low intensity

11/7/23

Press

125x4x4

TBDLLH

365x4x3

Chins

5x4


11/8/23

Running Intervals

60ydx10@jog
50ydx10@crusing pace
35ydx10@90%
20ydx10 @ sprint

4 min rests between sets. Intervals done on a :30 clock.

Team training tonight. Next game is this Saturday in Portland (I owe my wife big time). We need a win and a bonus point to have a chance at playoffs.

Fat and Happy (2) Week(s) 2023 is over. It was a good season. The team finished 4-3. It was a lot of fun to get back on the field. I really love it.

11/27/23 - Monday

LBBS

275x5x3

Press

115x5x4

Run

2.5 miles in 23:55. Slower pace, took a 30 second walk break in the middle. Could've gone unbroken, but taking it easy for the first run back.

I need to find some time to sit down and draw up a program/periodization for the next ~9mos.

11/30/23 - Thursday

Bench

210x5x4


TBDLLH

375x5x3

Chins

3x7 - These found all the little, nagging, lagging tweaks in my wrist/elbow/shoulders. We will rebuild.

12/1/23 - Friday


Airdyne

25 mins. Sort of a "fartlek" approach. Did low and moderate paces, punctuated with 7, 12 and 20s bursts. No heart rate data because I closed the HRM app accidentally before saving the workout.


12/3/23 - Sunday

LBBS

285x5x3@ 5 or under


Press

120x5x4 - last one was @7-8

Chins

BWx3x8


12/4/23 - Monday

Run

3.1 miles in 26:29

12/7/23 - Thursday


Bench

205x6x4


TBDLLH

385x5x3

Chins

7x3


12/8/23 - Friday

Run

60yd x10 @ jog

50ydx10 @75%

35yd x8 @90%

20yd x8 @sprint

:30 clock. 2-3 min rest between sets. It’s been a month since I did any sprinting. I felt stiff and like I can’t get into top gear

12/11/23 - Monday


LBBS

295x5x3 - all @5 or under

Press

125x5x4 - last two sets were @7-8

Chins

BWx3x8

It's been a tough couple weeks on the home/work front. Wife's grandmother passed away, kiddos sick, ear infections, etc. Missed two workouts and had a couple of workouts that I forgot to log.

From memory

Friday 12/15

TBDLLH

405x5x3

Bench

210x5x5


Run

3.6 miles


Tuesday 12/19

LBBS

305x5x3

Press

130x5x4

Log slump

12/26

Airdyne

5 x(4:00/1:00). 4 mins ~130 HR, 1 min “sprint” aka fastest pace I can maintain for the full minute. Increased pace each interval . Max HR 161


1/27

LBBS

315x5x3

Press

115x5x6

Chins

3x8

12/29

Run

3.7 miles in 36:24. Slow pace. Took two stretching/water breaks. My left food did some odd soreness/cramping thing on the left side for the first mile (before stretching) and then was painful the following morning. Calf stretching helped.


1/1/24

Bench

195x7
195x8
196x6x3
195x5

RDL

275x8x3

1/3/24

LBBS

45x a log
135x5 - felt a romantic twinkling in my lower back.

3-1-3 Tempo LBBS

135x5x2
155x5
175x5x4

Press

145x2
125x3x4

Chins

4,4,4,3,3,3,3


1/4/24

Airdyne LISS - 30 mins


Notes: back has been feeling fine so I'm going to try to resume normal squatting. Felt good to get some amount of workout/movement on that day though.

1/8/24 - Monday

Airdyne

1:00/4:00 x6

"max 1min steady pace effort" for the 1 minute periods. Jogging pace (130-135HR) for the rest periods.


Notes: I live in Plague House. Kids and wife were sick last week. I got it on Thursday night, called out of work Friday. Was feeling a little better yesterday, then woke up this morning with my throat almost closed, barely able to swallow. Taking another day off (from workouts) today, hopefully good to go by tomorrow.

1/10/24 - Wednesday

Bench

255x2x2
235x3x2

CGBP

185x8x3

RDL

285x7,6, 7

Glad to see you're back in action! How's your throat?

platypus wrote: ↑Thu Jan 11, 2024 2:04 pm Glad to see you're back in action! How's your throat?

Thanks man. Feeling 90% better. Went for a run in the cold air yesterday and it helped me clear out some of the congestion.

1/12/24 - Friday

Run

5km in 25:13.


…several hours later…

Press

115x7
115x4x2
115x2 - dizzy spell

DB Press

40x10
40x8x2


Chins

BWx4x3
BWx3x4


Finished with light triceps and a set of curls to failure to get an arm pump before flirting with the wife.

Notes: I was supposed to get 36-40 reps of press, but the dizziness got me again. Switched to DBs to get some work in.

1/15/24 - Monday


LBBS

325x5x3

Bench

195x7x4
195x6x2

LTE

75x12
75x10

1/18/24 - Thursday

Press

135
145
155x2@8
120x5
120x7x2
120x5


RDL

295x7x3

1/19/24 - Friday

Chins

21 in 7mins

Airdyne

8x (:07/:23)
15mins LISS
8x (:07/:23)

1/22/24 - Monday


LBBS

335x5x3


Press

125x4x4


Notes: Not much left in the squat "LP." Maybe 1 or 2 more increases.

Last Thursday

Bench

220x5x5

RDL

305x7x3

Chins

24 in 8 mins


Friday

Airdyne

:8/:22 x8x2

3:30 rest to get HR back down

1/30/24 - Tuesday

Company had big layoffs Monday. I (and my boss) were let go. Sucks, but I was casually looking for other opportunities already. Got severance and am accelerating job search accordingly. Didn't have the heart to train Monday. More time to train I suppose.


LBBS

345x5
305x5x3

Noticeable increase in leg/ass soreness with the one additional set, even at lower avg intensity. Made the decision on the fly to go to drop-sets. I don't have much interest in grinding out an LP.

Press

115x5x7

Chins

30 reps in 10 minutes.


1/31/24

Airdyne

24 mins. 15 second sprint effort every 3rd minute.