It’s called we do a little training

A place to track your progress, or lack thereof

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BostonRugger
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It’s called we do a little training

#1

Post by BostonRugger » Sat Dec 02, 2017 1:53 pm

This board seems to get some good traffic and constructive feedback. Bringing my log over here moving forward.

Stats:
M
Height - 6'1''
Weight ~ 245
Age - 29

I've been training on and off since 2012. Got into strength training to benefit my rugby. These days, I play a heck of a lot less rugby (and don't even live in Boston anymore, sweet username, bro). Looking to get my act together enough to play one more season on the A side before I get claimed by the Old Boys teams with my soon-to-be 30 year old ass.

Right now, I'm on my second time through the BBM General Intermediate program. PR's from last cycle were:

SQ: 495
B: 315
DL: 550

Now, to commence with the copypasta.
Last edited by BostonRugger on Wed Aug 17, 2022 1:37 pm, edited 13 times in total.

BostonRugger
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Re: BostonRugger's Training Log

#2

Post by BostonRugger » Sat Dec 02, 2017 1:56 pm

11/1/17 - Wednesday

SQ - 45x5x4, 135x5, 205x3, 275, 345, 390, 425, 455@8, 400x5x2@8, 8.5, 390x5@8-8.5, 385@8

2ct Paused Bench (w/ wraps) - 45x4x2, 95x4, 145x2, 185x2, 215x1, 230x4@7, 237.5x4@8, 245x4@9, 240x4@9.5, 230x4@9-9.5

RDL - 135x7, 225x3, 275x7@6, 295x7@8, 305x7x3@8ish

Notes:

Bodyweight 242. I slacked on the eating after testing last week and just sort of ate what I felt like. Gotta get back on track.

4-5 minute rest periods on squats. 3 minute rests on bench.

RPE is jumping up too fast as sets accumulate. Going to get my conditioning back in line here to make sure I can get the work in without having it take all damn night.

BostonRugger
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Re: BostonRugger's Training Log

#3

Post by BostonRugger » Sat Dec 02, 2017 1:56 pm

11/3/17 - Friday

Paused Bench - 45x5x2, 95x5, 135x3, 185x2, 225, 255, 275@8, 242.5x5@8.5, 240x5@8.5, 235x5@9, 225x5@8.5

2ct Paused Squat - 45x4x2, 135x4, 185x2, 225x2, 265x2, 295x4@7, 310x4@8, 325x4@9, 315x4@9, 305x4@9, 295x4@9

Press - 45x7, 75x3, 105x3, 125x7@6, 130x7@8, 125x7@8, 120x7@8

Notes: I’m in Connecticut for a wedding this weekend. Trained at Lightning Fitness in South Windsor. Awesome gym. Extremely well equipped with plenty of space for lots of strong people working out. Benched on an elitefts comp bench with an Ohio Power Bar. Used the Westside power bar for squat and press. Nice to use quality barbells for a change.

Bench was a mess. Starting to think I have a higher drop-off from singles to higher rep sets than the standard RPE chart would indicate. Could also be a conditioning/rest thing. We’ll see.

Paused squats went well. No belt.

BostonRugger
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Re: BostonRugger's Training Log

#4

Post by BostonRugger » Sat Dec 02, 2017 1:56 pm

11/4/17 - Saturday

Pre-Wedding GPP in hotel fitness room.


Curls - 8s w 35-45 lbs x 3 sets

Superset w:

Standingpulleytricepextension thing - 45lbs x 3 sets

Abs - Planks, hanging leg raises, cable crunches

10 mins on Eliptical
10 mins on bike

Notes: Post workout nutrition included prime rib that looked like it came fresh off the top of Fred Flintstone’s car.

BostonRugger
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Re: BostonRugger's Training Log

#5

Post by BostonRugger » Sat Dec 02, 2017 1:56 pm

11/6/17 - Monday

DL - 135x5x2, 225x5, 315x3, (belt) 385, 445, 485@8, 425x5@8, 415x5@8, 405x5@7-7.5, 405x5@8

Bench - 45x5x2, 105x5, 145x3, 185, 215, 245x4@6.5-7, 255x4@8, 265x4@9, 260x4@9, 255x4@9

Front Squat - 45x7, 95x7, 145x3, 175x7@6, 185x7@7, 195x7@7.5-8, 195x7@8, 185x7x2@8

DB Incline Bench Press - 50x8@6, 55x8@7, 60x8x4@8ish

Video:

YouTube

Notes: The dumb was strong tonight. I lost count on my first set of 5 on dead’s. Stopped at 4. I then got impatient and intentionally rushed the third set, leading to bad form.

I guess I learned to front squat in the past 6 weeks of not doing them?

I dialed back the load on volume sets (4s,5s) by about 2% compared to the rpe chart. Seems to be about right for hitting the desired RPE on presses. I also assigned (read: pulled out of my ass) a deadlift ‘training max.’ I want to base my DL work off of flat backed percentages/RPEs. Mixed success on that front tonight.

BostonRugger
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Re: BostonRugger's Training Log

#6

Post by BostonRugger » Sat Dec 02, 2017 1:57 pm

11/8/2017 - Wednesday

Squat - 45x5x2, 135x5, 205x3, 275, 355, 415, 455@8, 400x5x4@8,8,8.8.5

2ct Paused Bench - 45x4x2, 95x4, 135x2, 175x2, 215x2, 230x4@6.5-7, 240x4@8, 250x4@9, 245x4@9.5, 235x4@9, 230x4@9

RDL - 135x7, 225x3, 285x7@6, 300x7@7, 315x7@7.5, 325x7@8-8.5, 315x7x2@8,8

YouTube

Notes: I messed up and didn’t get video of 455. RDLs are finally feeing right.

BW: 243.5

BostonRugger
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Re: BostonRugger's Training Log

#7

Post by BostonRugger » Sat Dec 02, 2017 1:57 pm

11/9/17 - Thursday

GPP

Chins - (BW+30)x5x2, (BW+25)x5

Cardio Medley - Row, Heavy Bag, Bike, Run - 7,6,5,4 minutes

BostonRugger
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Re: BostonRugger's Training Log

#8

Post by BostonRugger » Sat Dec 02, 2017 1:57 pm

11/12/17 - Sunday

Paused Bench - 45x5x4, 105x5, 155x3, 195, 225, 255@6ish, 277.5@8, 240x5x4@8,8,8,8-8.5, 235x5@8.5

2ct Paused Squat - 45x4x2, 115x4, 185x2, 255x2, 300x4@7, 315x4@8, 330x4@9, 320x4@9, 310x4@9, 300x4@9

Press - 45x7, 85x7, 115x7@6, 125x7@timetogohome

Notes: RPE chart prescribed 245 for the load on bench volume. Based on last week’s performance I went with 240. That allowed me to maintain that load across sets and to complete more volume at the prescribed RPE. Going to continue like this with pressing movements.

Based on feedback from a form check regarding my arm angle, I experimented with a thumbs-around grip (hands brought in maybe 3/4” on each side). Strangely, the bar still started to roll up on me on the 4th rep at 330. Having the bar gripped in my hands stopped the roll very quickly. I’ll keep experimenting.

Pressing betless, wrapless, non-2.0 after bench volume is humbling.

BostonRugger
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Re: BostonRugger's Training Log

#9

Post by BostonRugger » Sat Dec 02, 2017 1:57 pm

11/14/17 - Tuesday

DL - 135x5x2, 225x5, 315x3, 385, 445, 495@8, 435x5@8.5, 425x5@8, 415x5@8

Bench - 45x5x2, 105x5, 155x2, 195x2, 225x2, 250x4@7, 260x4@8, 270x4@9-9.5, 260x4@9, 250x4@9

Notes: Had a commitment tonight so only able to spend a little more than an hour in the gym.

No time to weigh in, but my belt was tiiiiiight.

BostonRugger
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Re: BostonRugger's Training Log

#10

Post by BostonRugger » Sat Dec 02, 2017 1:57 pm

11/15/17 - Wednesday

Homeownership GPP - 3 hours. Cranked it up in the last 40 minutes to get some stimulus.

BostonRugger
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Re: BostonRugger's Training Log

#11

Post by BostonRugger » Sat Dec 02, 2017 1:58 pm

11/16/17 - Wednesday

Squat - 45x5x2, 135x5, 205x3, 275, 355, 420, 460@8, 405x5x2@8,8-8.5, 395x5x2@8,7.5-8, 395x4@8

11/17/17 - Thursday Morning

2ct Paused Bench - 45x5x2, 95x4, 145x2, 185x2, 215x2, 232.5x4@7, 242.5x4@8, 252.5x4@9, 247.5x4@9-9.5, 240x4@9

RDL - 135x7, 225x7, 290x7@6, 310x7@7, 330x7x4@8,7.5,8,8

Notes: A few things threw off my squats last night.

1 - Farts. Despite my pre-lift BM, I had obnoxious flatulence during my squats. Couldn’t get tight consistently and was pretty distracted.

2 - Form. Based on feedback about my back angle on the ascent, I tried a thumbs around grip and moved my eye gaze out to about 8 feet. Improvement on back angle was marginal at best. This could be related to the lack of tightness mentioned above.

3. Focus. Had some life stress pop up about one hour before my workout. Between that and the issues above, my head was all over the place.

It took 85 minutes to squat. At that point I had to go. Still got 5 sets around the right RPE. Stopped at 4 on final set bc 4 was @8.

Bench and pulls this morning went well.

BostonRugger
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Re: BostonRugger's Training Log

#12

Post by BostonRugger » Sat Dec 02, 2017 1:58 pm

11/19/17 - Saturday

Paused Bench - 45x5x2, 105x5, 155x3, 205, 255, 280@8-8.5, 240x5x5@8, 7.5, 7.5, 8, 8.5

2ct Paused Squat - 45x4x2, 135x4, 195x2, 245x2, 285x2, 305x4@7, 320x4@8, 335x4@9, 325x4@9, 315x4@9

Press - 45x7, 75x7, 105x7@6, 110x7@7, 115x7x3@8,8,9

BostonRugger
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Re: BostonRugger's Training Log

#13

Post by BostonRugger » Sat Dec 02, 2017 1:58 pm

11/21/17 - Tuesday

DL - 135x5x2, 225x3, 315, 405, 455, 505@8, 435x5x2@8,8, 425@8

Bench - 45x5x2, 105x5, 155x4, 205x2, 235, 255x4@7.5, 265x4@8, 275x9-9.5, 267.5x4@9, 257.5x4@9

Front Squat - 95x7, 145x7, 185x7@6.5, 195x7@7.5, 200x7x3@8ish


Notes: +10 lbs on top DL from last week. 110 lbs increase in total tonnage.

Pulled in flats. Going to continue that.

BostonRugger
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Re: BostonRugger's Training Log

#14

Post by BostonRugger » Sat Dec 02, 2017 1:58 pm

11/26/17 - Sunday

Squat - 45x5x2, 135x5, 205x3, 275, 355, 420, 470@8-8.5 (e1rm=505), 405x5x3@8,8,8.5, 395@8.5-9

2ct Paused Bench - 45x5, 95x4, 145x2, 185x 2, 215x2, 235x4@7, 245x4@8, 255x4@9, 250x4@9.5, 242.5x4@9

RDL - 135x7, 225x4, 295x7@6, 315x7@7, 330x7x4@8ish

BostonRugger
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Re: BostonRugger's Training Log

#15

Post by BostonRugger » Sat Dec 02, 2017 1:59 pm

11/28/17 - Tuesday

Paused Bench - 230, 260, 285@8, 245x5x2@8,9, 235x5@8.5-8, 230x5x2@7,8

2ct Paused Squat - 245x2, 285x2, 315x4@7, 330x4@8, 345x4@9, 335x4@9, 325x4@9

Doing my presses today. Rushed last night.

BostonRugger
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Re: BostonRugger's Training Log

#16

Post by BostonRugger » Sat Dec 02, 2017 1:59 pm

11/29/17 - Wednesday

Press - 45x7, 75x7, 100x7, 120x7@6, 125x7@7, 130x7x3@8s

Chins - 30x5,5,4

LISS - 20 minutes between bike, elliptical and treadmill. Calves cramped after 2:30 on the treadmill. Humbling.

BostonRugger
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Re: BostonRugger's Training Log

#17

Post by BostonRugger » Sat Dec 02, 2017 1:59 pm

12/1/17 Friday

DL - 135x5x2, 225x3, 315, 405@cleanpull, 460@something, 515@8

YouTube

TnG Bench - 45x5x2, 105x4, 145x2, 185, 225, 255x4@7, 265x4@8, 275x4@9, 265x4@8.5, 260x4@8.5, 255x4@8.5

Front Squat - 45x7, 95x7, 145x7, 195x7@6, 205x7@7.5, 205x6

DB Incline - 55x8@6, 60x8@7, 65x8x3@8s

Notes: BW = 243. Down 3-4 pounds from last week. Odd.

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Wilhelm
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Re: BostonRugger's Training Log

#18

Post by Wilhelm » Sat Dec 02, 2017 2:31 pm

BostonRugger wrote: Sat Dec 02, 2017 1:59 pm 12/1/17 Friday

DL - 135x5x2, 225x3, 315, 405@cleanpull, 460@something, 515@8

YouTube

TnG Bench - 45x5x2, 105x4, 145x2, 185, 225, 255x4@7, 265x4@8, 275x4@9, 265x4@8.5, 260x4@8.5, 255x4@8.5

Front Squat - 45x7, 95x7, 145x7, 195x7@6, 205x7@7.5, 205x6

DB Incline - 55x8@6, 60x8@7, 65x8x3@8s

Notes: BW = 243. Down 3-4 pounds from last week. Odd.
I'm not getting the youtube, @BostonRugger : (

BostonRugger
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Re: BostonRugger's Training Log

#19

Post by BostonRugger » Sat Dec 02, 2017 5:21 pm

Wilhelm wrote: Sat Dec 02, 2017 2:31 pm
BostonRugger wrote: Sat Dec 02, 2017 1:59 pm 12/1/17 Friday

DL - 135x5x2, 225x3, 315, 405@cleanpull, 460@something, 515@8

YouTube

TnG Bench - 45x5x2, 105x4, 145x2, 185, 225, 255x4@7, 265x4@8, 275x4@9, 265x4@8.5, 260x4@8.5, 255x4@8.5

Front Squat - 45x7, 95x7, 145x7, 195x7@6, 205x7@7.5, 205x6

DB Incline - 55x8@6, 60x8@7, 65x8x3@8s

Notes: BW = 243. Down 3-4 pounds from last week. Odd.
I'm not getting the youtube, @BostonRugger : (
I guess the hieroglyphics didn’t translate over. More to come.

BostonRugger
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Re: BostonRugger's Training Log

#20

Post by BostonRugger » Sun Dec 03, 2017 1:31 pm

12/3/17 - Sunday

Squat - 45x5x2, 135x5, 205x3, 275, 335, 385, 435@6, 475@9(hmmm), 415x4@8.5

2ct Paused Bench - 45x5x2, 105x4, 155x2, 185x2, 215, 240x4@7, 250x4@8, 260x4@9

Block Pull - 135x6, 225x6, 315x6, 365x6@6, 385x6@7, 405x7(lost count, derp)@8



Notes: BW=244

Squat ain’t feeling great. Could be a few things. Sleep and food yesterday was subpar (stupid Saturdays). The fact that bench was fine makes me think that’s not the problem. Usually my pressing takes a faster/bigger hit from that sort of thing.

The other issue is my right knee. Sometimes it gets a bit arthritic due to me having dislocated the patella 5 times playing football/basketball/rugby when I was younger. It usually doesn’t bother me these days, but has been cranky lately. Seems to coincide with me jacking around with squat form. Gonna throw Advil at it and hope it doesn’t mess up this training block too much. Thankfully I get a bit of a deload this week.

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