It’s called we do a little training

[BostonRugger]

3/6/24 - Wednesday


LBBS

395x2x2
320x6x2
320x8


Press

140x4x5


Calf Raise

BWx10x2
BWx12x2

Banded Neck Work

Purple band

2 sets flex and extend 10-12 reps
2 sets left and right - 10 reps

[BostonRugger]

3/8/24 - Friday


Bench

205x5x9


LTE

85x16
85x8x4

Curls

85x8x4 (super set w last 4 sets of LTE)

Ze pump was yuge

[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.

[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.

[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

[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


Run

60m x10 @jog
50m x10 @75%
35m x9 @90%
20m x10 @ sprint

All reps on :30 clock. 3:00-3:30 rest between sets. The 35s are a killer

[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

[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

[cole]

holy cow 9 sets of presses....after a hell of a squat session. Good stuff

[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.

[BostonRugger]

3/22/24


At the field

Cone agility drills

4 come zig zag with 10m sprint out x 4
5 cone forward/backpedal


Intervals

60m jog x11
50m @75% x11
35m @90% x10
20m sprint x11

:30 clock for reps. 2, 3, and 4 min rests between sets

[BostonRugger]

3/24/24 - Sunday


Bench

275x1x5@8, 7, 7, 8, 9
225x10
225x11@9


DB Curls

35x10x2
35x15

[BostonRugger]

3/25/24 - Monday


RFESS

120x5x3


Press

160x2x5
135x5x3


RDL

285x5
315x5x3

[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.

[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

[BostonRugger]

3/29/24 - Friday


Box Jumps

3x4

Depth Jumps

4x3

Lateral Jumps

3x3

Broad Jump

3x3


Airdyne LISS

20 mins @ 110 avg HR

[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.

[BostonRugger]

4/3/24 - Wednesday


LBBS

405x2x2@8, 7
330x5x4


Bench

265x2x6
235x6x2

[DCR]

LBBS

405x2x2@8, 7

Wow. You made those look like @5. After the first rep I was expecting based on your rating for the second rep to slow significantly. Nope.

[cole]

Nice looking squat double