It’s called we do a little training

[BostonRugger]

3/30/22

Bench - 205x7x8 fatigued from last two workouts. Taking a couple days off

LTE - 80x11, 80x6x7

TBDLHH (hi handles)- 315x6x4

Notes: BW down from 242 to 237 in 8 days. I’m sure there’s a lot of water in that and that it’ll level off, but seeing the number go down is satisfying anyway.

[BostonRugger]

4/2/22 - Saturday

Bench

227.5x5x10

Banded Tricep Ext

Red Bands - 60-65 reps, leaning my torso way forward with bands almost horizontal to get the triceps stretch, french press-ish feel


Conditioning - 22mins (where's my chest strap?)


Notes: I saw 234 on the scale this morning. 2800 calories/day seems to do it. Definitely still in that early part of the cut where I expect the rate to level off a bit. Mirror test is positive. Wife compliment metrics trending up.

[BostonRugger]

4/4/22 - Monday


Bench

207.5x7x9 - last set oof


LTE

85x6x6


TBDLHH

325x4x5 - I should do some 20lb jumps on this. Way too light. I can jump with this weight.


Notes: Getting close to time to hop off HVLF I think. Maybe just drop some load, change the scheme slightly and run it again? Maybe shift to HPS for bench? We shall see.

[BostonRugger]

4/7/22 - Thursday


Bench

227.5x5x11


Conditioning

25mins avg HR 128, peak 148

[BostonRugger]

4/9/22 - Saturday


Bench

207.5x7x11


LTE

80x8x5


TBDLLH

345x5x4

[BostonRugger]

4/25/22 - Sunday


Bench

225x5x5

CGBP

180x8,8,11

Curls

75x10x4

[BostonRugger]

4/27/22 - Wednesday


Bench

150x8
180x6
210x4
240x3
255x2x2
240x4
210x6
180x8
150x10


TBDLHH

365x4x4


Notes:

BW 230

Started the Stronger By Science 3 day Adv Bench program on Sunday. Nuckols notes say not to start with this template dbecaude you won’t be used to the volume, but it doesn’t seem to be an increase in volume for me. Working with some higher loads than last cycle, but the volume shouldn’t be the issue. Gonna dive in. So far it doesn’t feel like it will smoke me

[BostonRugger]

4/30/22 - Saturday

Bench

240x3x2

LTE

85x8x3

Flyes

35sx12x3

Chins

8,4,4,4,4


LISS

30 mins

[BostonRugger]

5/2/22 - Monday


Bench

240x3x4
225x6x3

CGBP

190x6x2
190x11

Curls

77.5x12,10,10,10

Notes: late session, pushing pulls to tonight

[BostonRugger]

5/4/22 - Thursday

Bench

150x10
180x8
210x6
225x4
240x3
255x2x2
240x4
210x7
180x10
150x12


Conditioning

20 mins bike, bench jumps, squats, shadowboxing. 3 spikes into high HR zone.


Notes: This program feels just about right.

BW 228

[BostonRugger]

5/6/22 - Friday


Bench

240x3x4

LTE

85x8x4

Flyes

35x12x4

Chins

10x3, 1x2, 32 total.

[BostonRugger]

5/9/22 - Monday


Bench

255x3x4
210x8x3

CGBP

210x4x2
210x6

EZ Curl

80x12,12,10,10


TBDLLH

315x5
340x5x2

[BostonRugger]

5/11/22 - Wednesday


Bench

150x8
180x6
210x5
225x4
240x3
225x2x2
270x1x2@6ish

[BostonRugger]

5/14/22 - Saturday


Bench

240x5x4


LTE

85x8x5

Flyes

35x12x5

Chins

38-42 reps (lost count by a set of 4. Was supposed to be 40 total, did either 38 or 42)

[BostonRugger]

5/16/22 - Monday


Bench

240x3x3
210x5x3


LTE

225x3x3


Cardio - 25 mins mixed

Notes: forgot curls. The worst!

[BostonRugger]

5/18/22 - Wednesday


Bench

150x5
180x4
210x3
225x3x2
240x2x2
210x4
180x6
150x8


TBDLHH

405x5x3

[BostonRugger]

5/20/22 - Friday

255x6@~10
LTE - 85x8x2
Flyes - 35x12x2
Chins - 8x2

[BostonRugger]

5/24/22 - Tuesday


Bench

230x5x5

CGBP

185x8x2
185x11

Curls

82.5x12x4

[BostonRugger]

5/26/22 - Thursday


Bench

155x8
185x6
215x4
245x3
260x1x2
245x4
215x6
185x8
155x10

22 mins LISS

[BostonRugger]

5/28/22 - Saturday


Bench

245x3x2

LTE

92.5x8x2
95x8


Flyes

35x12
40x12
35x12

Chins

8,5,5,6