It’s called we do a little training

[EricK]

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.

Sorry to hear that, man. There are rumors of the potential for layoffs at my work and it creeps me out. I think I'm "safe" but with 2 kids and a house to pay for I don't like the possibility. Good luck with the job search.

[BostonRugger]

Thanks, @EricK. I'm in the same boat as a dad and homeowner. Not a good feeling, but I'm hopeful that I'll land somewhere better, possibly even increase my salary.

[BostonRugger]

2/1/24 - Thursday


Bench

255
275@8.5
290@10
235x3x6

could've done 5-10 lbs more. Down ~10% from lifetime maxes. Not terrible considering I haven't been prioritizing bench and volume is a fraction of what it was when I hit those PRs.


RDL

315x7x3

Inverted Row

BWx8x3

Was going to ride the bike tonight, but needed to pick up the kids this afternoon and now I'm back to job applications (I am procrastinating by writing this log entry. Bad BostonRugger, bad)

[BostonRugger]

2/2/24 - Friday

Airdyne

:10-15/:45-50. x7x2

10-15 seconds max effort vs 45-50 “jogging pace.”

2 rounds of 7mins with a 3 min rest in between.

Avg HR 133
Max HR 162


2/3/24 - Saturday

Press

150@7
165@9
135x3x6

Rear Leg Elevated Split Squat

75x6
85x6


Supersets of pull-ups (20 total reps) front/side raises (10ea), then tricep exts.

[cole]

Good luck finding a new job. Speaking from personal experience, a layoff (or in my case getting canned) can actually bring about good things

[BostonRugger]

Thanks @cole. Agreed. I am an avowed plan truster.

[BostonRugger]

2/5/24 - Monday

Run

3.1mi in 26:15. Total running time was 24:46. Had to wait to get across an intersection and to retire my show bc toes going numb.

First run in minimalist type shoes. I didn’t notice much difference.

[BostonRugger]

2/6/24 - Tuesday


LBBS

365x3x2@7ish
305x5x3 - can add some weight or a little more volume on this part of it.


Bench

195x5x8

LTE

75x10x3

Notes: Was happy the squats went as well as they did. Went for a hike in the afternoon with my son. Took the direct route up the hill so my legs were burning from the steep approach, but no I’ll effects.

[BostonRugger]

2/7/24 - Wednesday


Run

60m x8 - every :30

60m flying shuttles x4 (jog 15, sprint 15 x2) - :30 rest between each

20m sprint - every :30


Snow melted on a 70x10m section on the edge of the field so I was able to get some sprint work. First session since the snow started so I kept volume real low. Not really a cardio strain. Need to do more this year vs last year

[BostonRugger]

Friday 2/9


Press

115x5x8

Chins

4,6,4,4,4,4,4,4

RFESS

95x6x3


2/11 - Sunday

Bench - no belt

245x3x3
245x2x3

RDL

345x6
345x5x3



2/12 - Monday

Sprints

20mx2
40x2
60x2 - 2-3 mins between reps. Trying to reach/maintain top speed for each


Agility cone drills

1.2km Bronco test (shuttle 60m, 40m, 20m) with 1 min rests after sets 2, 3 and 4. Building toward a full test and will improve with intervals from there

[BostonRugger]

2/13 - Tuesday


LBBS

385x2x2@ 7, 8
315x5x2
315x6


Press

160x2
140x3x6

[BostonRugger]

2/15/24 - Thursday


Bench

45 reps with 200. Sets of 5-6


LTE

80x14
80x7x3
80x10


RFESS

95x5x2
100x5

[BostonRugger]

2/16 - Friday


Airdyne

:45/15 x4x2


2/18/24 - Sunday


Press

120x5x4
120x4x4


RDL

325x6x4

Fixed my form on these, stopped bending my knees to reach depth and tried to keep more hip hinge.

Pull-ups

22 in 7 mins


2/10/24 - Tuesday


LBBS

355x5@7-8
315x5x3


Bench

260x2x2
245x4x4


Myo Curls

35sx12
35x6x4

[BostonRugger]

2/21/24 - Wednesday


Sprint

20m x2
40m x2
60m x2 - 2-3 min breaks between each for full recovery. All done at max speed.


Cone agility drills

45 degree zig zag drill x6
Box Drill with backpedal and getup x4


Conditioning

40m @90% x8
20m @100% x 10 - all on :30 clock

[BostonRugger]

2/23/24 - Friday


Press

175x1@10
140x3x6


RDL

295x6x3 - de loading these after back and hams were smoked last time from using good form


Airdyne

:8/:23 sprint/rest x8x2

[BostonRugger]

2/25/24 - Sunday


Bench

205x6x4
205x5x2
205x4x2


LTE

85x14
85x7x4

Supersetted last 4 sets w:

EZ Curls

85x7x4


RFESS

105x5x2
105x7


Notes: 59 minutes

[BostonRugger]

2/26/24 - Monday

Chins

36 reps in 3s and 4s


Single Leg Standing Calf Raises

BWx8x4


Banded Neck Work

Flexion and Extension 3 sets of 12 each with purple band


2/27/24 - Tuesday


Sprints

2x20m
2x40m
2x60m - 2-3 min rests between sprints. Focus on reaching top speed quickly for the 20s, reaching quickly and maintaining it for the longer sprints.


Agility

ZigZag Drill

4 reps, 30s rests

Box Drill (Forward/Shuffle/Backpedal/Up-Down/Sprint out)

4 reps 30s rest


Bronco Shuttle

60m, 40m, 20m shuttle x5

5:10 running time. 30s rests after the first 2 shuttles, 1 min after reps 3 and 4. Felt worse than when I tried it a couple weeks ago. Weather is getting nicer and the snow is melted for now so hopefully I’ll have some more time on the field


2/28/24 - Wednesday

Afternoon

LBBS

375x3x2@7,8
320x5x3

Taking oldest to swimming. Will do upper body tonight after dinner/bedtime

[BostonRugger]

2/28/24 - Evening

Press

125x5x3
125x4x5


BB Row

125x8x4

[BostonRugger]

3/1/24 - Friday

At the field


60m x8 @jog

50m x8 @ cruising pace

35m x 8 @ 90%

20m x 9 @ 100%

Reps on a :30 clock. 3:00-3:30 btw sets. Big woof after the 35m set.

Goal will be to add a rep each week until I’m around 14/set.

[BostonRugger]

3/2/24 - Saturday


275@8
250x2x5


RDL

295x6x3


3/4/24 - Monday


Sprints

20m x 2
40m x 2
60m x 2

Agility drills

Diamond drill and box drill x 4 each


Up/Down shuttles.

5m, down/up, back to start, down/up, 20m sprint

10 reps. Alternating rests of 30 and 60 seconds