2 sets flex and extend 10-12 reps
2 sets left and right - 10 reps
Re: It’s called we do a little training
Posted: Fri Mar 08, 2024 4:55 pm
by BostonRugger
3/8/24 - Friday
Bench
205x5x9
LTE
85x16
85x8x4
Curls
85x8x4 (super set w last 4 sets of LTE)
Ze pump was yuge
Re: It’s called we do a little training
Posted: Mon Mar 11, 2024 12:56 pm
by BostonRugger
3/9/24 - Saturday
Airdyne
5 mins warmup
5 mins max sustainable effort. Peak HR 152
5 min jogging pace
5 mins max sustainable effort. Peak HR 156
3/11/24 - Monday
RFESS
110x5x2
105x7
Press
125x5x4
125x4x5
RDL
305x6x3
Chins
40 reps in 12 mins.
Note: Right knee has been feeling a little 'nitis-y since last week. Depending on how it feels over the next couple days I may take a deload week which is likely in order soon anyway.
Re: It’s called we do a little training
Posted: Tue Mar 12, 2024 12:14 pm
by BostonRugger
3/12/24 - Tuesday
Sprints
20m x2
40m x2
60m x2
20m x2
Bronco Run
5:14 running time. 2:25 rest time (30,30,40,45). I dropped :35 of rest from the last workout, but added :10 to my running time. The point is to reduce the rest time while keeping the intervals right around 1:00 each. I was able to do it for the first two, but the last three came in close to 1:05.
Re: It’s called we do a little training
Posted: Wed Mar 13, 2024 8:09 pm
by BostonRugger
3/13/24 - Wednesday
LBBS
355x2x2
315x3x2
Bench
265x2x2@6,7
250x3x6
DB Shoulder Circuit - Giant Set:
Front
10x12x2
Side
10x10x2
Rear
10x10x2
Notes: Took a deload on squat. Knee was tender earlier in the week, hamstrings fatigued from other lower body work and the sprints. Seemed appropriate. Back at it next week.
Bench felt strong tonight. Could be gains (closer to old maxes) or could be that I started creatine again
Re: It’s called we do a little training
Posted: Fri Mar 15, 2024 4:10 pm
by BostonRugger
3/15/24 - Friday
Agility Work
4 cone zig zag + 10m sprint x 4
Side Shuffle then diagonal to one of 5 cones x 5
All reps on :30 clock. 3:00-3:30 rest between sets. The 35s are a killer
Re: It’s called we do a little training
Posted: Wed Mar 20, 2024 11:19 am
by BostonRugger
3/17/24 - Sunday
RFESS
115x5x2
115x7
Bench
205x5x10
LTE
95x12
95x6x5
Sick kids and unexpected tree work took me out of my schedule on mon/tues.
3/20/24 - Wednesday
Sprint
20m x2
40m x2
60m x2
20m x2
Half Malcoms
>Set up three cones in straight line 0-10m-20m.
>Start with chest on ground at middle cone.
>Run to one of the outside cones
>Chest to ground
>Run to far cone
>Chest to ground
>Run back to middle and re-set for next rep
Done on a :30 clock. Did two sets of 5 with a 3 min rest in the middle. These were killers. Will add a rep each time until I’m at a full “Malcolm” which is two sets of 10. These can involve a backpedal for the first 10m, but I didn’t feel like it today and just wanted to run. Maybe work that in going forward
Re: It’s called we do a little training
Posted: Fri Mar 22, 2024 10:23 am
by BostonRugger
3/21/24 - Thursday
Afternoon
LBBS
365x5@6
325x5x4
Press
125x5x9 - These got slow toward the end. Was hurrying so I did 1:20 rest periods.
Evening
SLRDL
95x6
115x6
125x6x2
Pull-Ups
20 reps total
Neck Work
5 second bridges, front and back, 3 of each.
Calf Raises
2x14xBW
Re: It’s called we do a little training
Posted: Fri Mar 22, 2024 3:20 pm
by cole
holy cow 9 sets of presses....after a hell of a squat session. Good stuff
Re: It’s called we do a little training
Posted: Fri Mar 22, 2024 6:21 pm
by BostonRugger
Thanks @cole. The best progress I ever made on Bench was with some higher volume programming from Hanley. Applying some of those principles. After another month or so I plan to drop a press session and add a bench session to my 9-10 day upper body “week.”
Pretty happy with the squat progress as well. I prioritized squat over pulling, squatting once every 7 days with lunges in the middle. I’d have to look back at the log to be sure but I think this is my longest stretch of knee-approved squatting in 2-3 years. Still way off lifetime PR levels but if I can have my e1RM around 450-465 this summer with healthy knees I’ll be happy and ready for fall rugby.
Re: It’s called we do a little training
Posted: Fri Mar 22, 2024 6:36 pm
by BostonRugger
3/22/24
At the field
Cone agility drills
4 come zig zag with 10m sprint out x 4
5 cone forward/backpedal
:30 clock for reps. 2, 3, and 4 min rests between sets
Re: It’s called we do a little training
Posted: Mon Mar 25, 2024 6:51 am
by BostonRugger
3/24/24 - Sunday
Bench
275x1x5@8, 7, 7, 8, 9
225x10
225x11@9
DB Curls
35x10x2
35x15
Re: It’s called we do a little training
Posted: Tue Mar 26, 2024 1:35 pm
by BostonRugger
3/25/24 - Monday
RFESS
120x5x3
Press
160x2x5
135x5x3
RDL
285x5
315x5x3
Re: It’s called we do a little training
Posted: Wed Mar 27, 2024 2:01 pm
by BostonRugger
3/27/24 - Wednesday
At the field
Sprints
20mx2
40m x2
60m x2
2-3 mins between each rep. Getting faster. Feet and ankles are transferring power better at the start. Knees are coming up higher and I don't feel as much like I'm "missing top gear"
Malcolms
14 total, sets of 5, 5, 4. 3 min rest between sets.
Re: It’s called we do a little training
Posted: Thu Mar 28, 2024 7:29 am
by BostonRugger
3/28/24 - Thursday AM
Bench
210x6x7
LTE
95x14
95x7x4
3/28/24 Thursday PM
LBBS
385x3x2@7, 6
325x5x4
The second set moved faster because I decided to move it faster
Re: It’s called we do a little training
Posted: Sun Mar 31, 2024 7:26 pm
by BostonRugger
3/29/24 - Friday
Box Jumps
3x4
Depth Jumps
4x3
Lateral Jumps
3x3
Broad Jump
3x3
Airdyne LISS
20 mins @ 110 avg HR
Re: It’s called we do a little training
Posted: Mon Apr 01, 2024 12:54 pm
by BostonRugger
3/31/24 - Sunday
Split Squat
125x5x4
Press
130x5x7
Notes: Moving away from elevating the rear foot. Elevated my front foot on 4 sheets of horse stall mat and put one down where my rear knee hits for some padding. Getting a similar amt of knee flexion on front knee, but balance is easier so I should be able to progress to heavier loads.
4/1/24 - Monday
Sprints
20m x2
40m x2
60m x2
Conditioning
60m x12 @ jog ~:14
50m x12 @ ~:10
35m x11 @ 90% pace
20m x12 @ sprint
Might start videoing the shorter runs to track speed. Hard to get an accurate time just looking at a wrist watch when I'm moving fast ("Fast" April fools!)
All on a :30 clock. Wasn't feeling great today. I did it earlier than usual so I didn't have lunch first, just a. piece of toast and a banana 45-60 minutes ahead. Also didn't get great sleep last night. Hoping it's just a passing thing related to food/rest. This led to me taking longer rest times between sets. With 5 min rests, the conditioning took 40 minutes. Probably won't add much more in terms of reps (will get the 35s up to 12 reps like the others) and just focus on increasing intensity and cutting down the rest time between sets.