I haven’t squatted 4 plates in at least two years and haven’t pushed a squat to failure in at least that long. My rating could be off. OTOH, I’m more on the explosive side of the spectrum vs having ability to grind out a heavy set. A rep will look fast, but add a little more weight or a couple more reps and I fail.
Re: It’s called we do a little training
Posted: Fri Apr 05, 2024 10:57 am
by BostonRugger
4/5/24 - Friday
Airdyne LISS
25:00. Avg HR 121bpm
Re: It’s called we do a little training
Posted: Mon Apr 08, 2024 12:20 pm
by BostonRugger
4/7/24 - Sunday
Press
165x2x3
135x5x3
Chins
BW for 33 reps in 9 mins
Note: Had planned to do split squats but aggravated an already strained lower abdominal area when I started so I just moved to press bc time was limited anyway
Notes: I pulled my left calf muscle in the first stride or two of my first sprint. Going to the doc today to make sure my nagging ab strain isn’t a hernia and have this checked out too (will tell me it’s a muscle strain). “Hey, even the Mona Lisa is falling apart”
4/10/24 - Wednesday
Airdyne LISS
28:00
Avg HR 124
Changing up my conditioning focus a bit based on reading of some higher level Rugby S&C guys who recommend bias toward the high and low ends of the spectrum so to speak. This means more focus on max effort with enough recovery time between so that all efforts are max/sprint level. Alternate that with zone 2 cardio for 25-40 min sessions.
Re: It’s called we do a little training
Posted: Thu Apr 11, 2024 7:23 pm
by BostonRugger
4/11/24 - Thursday
LBBS
385x1x3 @5ish
345x3x3
Bench
285x1x3 @ 7, 8, 8
225x5x4 - 1 min rests
Chins
32 in 9 mins.
Deload for squat. Managing the volume and using the de-load has been helpful for keeping my knees happy.
Went to doc yesterday. No hernia detected. Could do ultrasound to check for a real small one, but it's improving with time (has been there for about 2 weeks now) and does seem to be getting better. Calf is already feeling better. Going to incorporate some PT type stuff and use the bike for conditioning while I build back to running.
Re: It’s called we do a little training
Posted: Fri Apr 12, 2024 11:01 am
by BostonRugger
4/12/24 - Friday
30 mins on the Airdyne. Hopped off and did a set of 3-4 chin-ups every 2:30 (37 total).
Avg HR 125bpm
Re: It’s called we do a little training
Posted: Wed Apr 17, 2024 8:15 pm
by BostonRugger
4/17/24 - Wednesday
Press
155x1x2
170x1x2@9ish
140x4x3
Airdyne
33 mins. 3-4 burpees every 2:30. Avg HR 124. HR spiking to between 130 and 139 after the burpees. Not sure I want it that high, but I like breaking up the monotony of the LISS.
Notes: Took last weekend off, then came down with stomach bug on Monday. I was in Rhode Island (took kids to zoo) when it hit, so pretty unfortunate timing. Slept from 4PM Mon to 7AM Tues. Spent Tuesday without stomach symptoms, but still feeling crappy. Woke up today feeling normal, did yard work, job interview (50% travel requirement for first year, had to pass). Basically I was back to normal after ~40 hours. Felt good to ease back into it with upper body and some cardio tonight. Gonna squat tomorrow.
Re: It’s called we do a little training
Posted: Thu Apr 18, 2024 8:32 pm
by BostonRugger
4/18/24 - Thursday
LBBS
375x5@6.5
330x5x4
Notes: Planned to bench, but dad duty called and it was almost ten by the time I finished squatting. Not the best week of training, but that happens. One week doesn’t make or break anything.
If you don't mind me asking, what's the banner behind you, with the tree?
Re: It’s called we do a little training
Posted: Mon Apr 22, 2024 9:53 am
by BostonRugger
DCR wrote: ↑Fri Apr 19, 2024 9:42 am
If you don't mind me asking, what's the banner behind you, with the tree?
That's the flag of my militia. There's only one of us so far, but our revolutionary strategy of shitposting on niche online hobby forums is very promising.
No, it's the pine tree flag. Dates back to the American Revolution. Has association with New England and is the maritime flag of Massachusetts.
DCR wrote: ↑Fri Apr 19, 2024 9:42 am
If you don't mind me asking, what's the banner behind you, with the tree?
That's the flag of my militia. There's only one of us so far, but our revolutionary strategy of shitposting on niche online hobby forums is very promising.
I mean I was on the hook...
BostonRugger wrote: ↑Mon Apr 22, 2024 9:53 am
No, it's the pine tree flag. Dates back to the American Revolution. Has association with New England and is the maritime flag of Massachusetts.
Cool stuff.
Re: It’s called we do a little training
Posted: Mon Apr 22, 2024 11:59 am
by BostonRugger
4/22/24 - Monday Afternoon
Run
3.02 miles. 37:04
This was intended to be zone 2 cardio between 60-70% of max HR. Averaged 137bpm which is ~75%. Probably not the end of the world if it’s a little higher than target. The idea is that it’s a longer, easy workout. I’m jogging as slowly as I can and even walked most of the uphill portions. *felt* easy enough
Did a route that was 1/2 road, 1/2 trail through the woods. 55 and sunny, nice day to be out
Re: It’s called we do a little training
Posted: Wed Apr 24, 2024 7:03 pm
by BostonRugger
4/22/24 - Monday Night
Split Squat
130x5x4
Bench
230x2
260x1x2
275x1@6.5
260x2x2@6, 7
RDL
305x5x3
4/24/24 - Wednesday
Basic plyos - Pogo, lateral pogo, jump of box and bounce
Chins
32 in 10:00
Airdyne
12 second max sprint every 3:00. 7 rounds
Going to play a game with the old boys 5/4. I planned to get out to the field today, but my 5yo had stomach bug (seems better as of this evening) so my workout had to wait until after kid bedtime.
Squats tomorrow, need to get to the field Friday for some sprints and on-feet conditioning
Re: It’s called we do a little training
Posted: Thu Apr 25, 2024 12:19 pm
by BostonRugger
4/25/24 - Thursday
LBBS
395x3@7.5
330x5x3
330x3 - having some tenderness and bonus crackling in my right knee. Shut it down on the last set.
Bench
255
275@6
225x5x3
225x3x3
Neck Bridges on bench
Front and Back 3x5s
Arnold Press
40x8
40x6x2
Re: It’s called we do a little training
Posted: Sat Apr 27, 2024 5:32 pm
by BostonRugger
Yeah that knee is real stiff and real swollen.
Friday 4/26
Slow 40 minute ride on the Airdyne.
Avg HR 120bpm
Re: It’s called we do a little training
Posted: Wed May 01, 2024 12:14 pm
by BostonRugger
5/1/24 - Wednesday
Bench
195x5
210x4
210x7
210x5
210x9
210x5
210x8
210x4
CGBP
210x7x2
Chins
BWx2x3
BW+
20x2
25x2
20x2
35x2
40x2
Airdyne
:30/30 x3
:20/10 x6
:8/22 x6
No rest between sets. Replacing a running interval workout with the bike. :30 distance is supposed to be 150m, :20 100m, :8 50m. If running I’d try to keep run times under 30, 20 and 8, but just cycled for the whole interval on this
Knee is still swollen and stiff, doing what I can. Gonna go get checked out and told by a professional to rest it and “go easy” if it’s not better soon
Re: It’s called we do a little training
Posted: Sun May 05, 2024 7:10 pm
by BostonRugger
Knee felt a lot better on Thursday so I went to training w the rugby team. Then that was so much fun (and the knee held up and actually felt better during the workout), I decided to play Saturday.
Friday 5/3
High Pull
75x3
95x3
115x3
Landmine Press/Shove/Thing
70x3x3
Sledge Swings
3x3x12lb
Did some jogs across yard building up to 2 20m max speed efforts. Overall, quick workout focused on moving quickly
Saturday 5/4
WRFC vs South Pittsburgh RFC
Came in off the bench for an injury and got ~60 minutes with the A side. Started at second row, moved to blindside for last 20. I taped up the knee myself and it held up well. I was slowed down (can you go lower than the floor?), but I made a lot of tackles and felt solid in the scrum. I love this shit too much.
Sunday 5/5
28 mins LISS on the Airdyne. Hopped off every 3-5 mins for double leg pogo hops (lightest of all plyos) or lunges. Just overall trying to un-f my legs. To whoever first said “motion is lotion,” I’ve got your lotion right here, buddy
Re: It’s called we do a little training
Posted: Sun May 05, 2024 7:59 pm
by cgeorg
BostonRugger wrote: ↑Sun May 05, 2024 7:10 pm
Saturday 5/4
WRFC vs South Pittsburgh RFC
Came in off the bench for an injury and got ~60 minutes with the A side. Started at second row, moved to blindside for last 20. I taped up the knee myself and it held up well. I was slowed down (can you go lower than the floor?), but I made a lot of tackles and felt solid in the scrum. I love this shit too much.
I dug up the Hooligans' social media and webpage, but don't see any results. How'd the match turn out?
BostonRugger wrote: ↑Sun May 05, 2024 7:10 pm
Saturday 5/4
WRFC vs South Pittsburgh RFC
Came in off the bench for an injury and got ~60 minutes with the A side. Started at second row, moved to blindside for last 20. I taped up the knee myself and it held up well. I was slowed down (can you go lower than the floor?), but I made a lot of tackles and felt solid in the scrum. I love this shit too much.
I dug up the Hooligans' social media and webpage, but don't see any results. How'd the match turn out?
We won 38-7. It was 17-7 at the half and they were rolling at the start of the second, but then we put in three consecutive tries. Their 12 was a very good player and my opposite #5 was an absolute mountain of a man, maybe 6’6” 275ish. Considering they were playing up a division and traveled with limited numbers, they did really well. Solid group of guys.