It’s called we do a little training

[BostonRugger]

12/4/17 - Monday

GPP

Chins - 38 (7 min AMRAP)

Abs - 7 minutes of planks, roll-outs, sledge work

Cardio Medley:

8 mins rower
10 mins bike
4:45 run (0.5 miles)

Notes: My lats were really pumped/tired from yesterday. Assuming it was the rack pulls because I haven’t done that in a while. Cut into my chins.

Edit: I have eaten over 2000 calories since my workout ended two hours ago. Cardio makes me hungry.

[BostonRugger]

12/6/17 - Wednesday

Paused Bench - 45x5x4, 105x5, 155x3, 195, 235, 260@6ish, 290@8, 250x4@8

2ct Paused Squat - 45x5x2, 135x4, 205x2, 265x2, 320x4@7, 335x4@8, 350x4@9

Shitshrows - 135x6, 165x6@6, 195x6@7, 225x6@8

Power Clean - 225x1

Notes: Can see from video that I’m sliding forward on my squats. If that’s been going on a while it could account for this knee pain.

Bench is moving on up. Rows will be referred to as shitshrows until I put some kind of consistent form together. Need to stop bringing my chest down to the bar. Happens as I fatigue.

After rows I tossed my belt on and cleaned the bar up to the hooks to strip the plates. I haven’t done any of these in months. Still got it (if “it”=mediocrity).

[Wilhelm]

12/6/17 - Wednesday

Paused Bench - 45x5x4, 105x5, 155x3, 195, 235, 260@6ish, 290@8, 250x4@8

2ct Paused Squat - 45x5x2, 135x4, 205x2, 265x2, 320x4@7, 335x4@8, 350x4@9

Shitshrows - 135x6, 165x6@6, 195x6@7, 225x6@8

Power Clean - 225x1

Notes: Can see from video that I’m sliding forward on my squats. If that’s been going on a while it could account for this knee pain.

Bench is moving on up. Rows will be referred to as shitshrows until I put some kind of consistent form together. Need to stop bringing my chest down to the bar. Happens as I fatigue.

After rows I tossed my belt on and cleaned the bar up to the hooks to strip the plates. I haven’t done any of these in months. Still got it (if “it”=mediocrity).

That's nice work, Rugger.
I miss rows. For better or worse i've been pretty much just doing the comp lifts.

I have to do something about my knees too for squats.
Starting tomorrow i'm trying something slightly different than what i've been doing.

[BostonRugger]

Thanks Wilhelm.

[BostonRugger]

12/7/17 - Thursday

GPP

Chins: (BW+25)x5x3

Abs: wheels - 2x5, planks - 3x30s, t2b - 2x6, L-hangs 3x10s

Conditioning: heavy bag - 30s x 2rds

Prowler - 155lbs :20/1:40/FML

Notes: Finished this 30 minutes ago and just now feeling well enough to write this. F’ing prowler.

Did two rounds on the heavy bag while waiting for the turf track to be available.

[BostonRugger]

12/10/17 - Sunday

Went and did a workout at Mass Barbell in Worcester today. Freaking sweet. Saw a guy hit a 610 Squat in wraps. Great environment for training.


DL - 135x5x2, 225x5, 315, 405, 485@6, 535@8.5, 455x4@8


Press - 45x5x2, 75x4, 105x2, 135x2, 155, 170x4@7, 180x4@9(technique), 185x4@9.5

3-0-3 Tempo Squat - 45x6, 135x6, 185x6@6, 215x6@7, 235x6@8


Notes: Press is off again from having not done it for a while. It’s my only complaint with this program really.

[BostonRugger]

12/11/17 - Monday

GPP

Chins - 41 in 7 minutes

Abs - Ab wheel 3x5, planks on swiss ball 3x30s, TRX Press-ups x5, hanging leg raise 2x5

Cardio Medley:

Bike 10 Mins, 2.9 mi
Run 5:45, .6mi
Row 5:00, 1150
Elliptical 5:15

26 mins total. Avg 140bpm

[BostonRugger]

Squat - 45x5x3, 135x5, 205x3, 265x2, 325, 385, 430@6, 470@8-8.5, 485x9-9.5, 445x3@9, 425x3@8.5, 410x3@9

2ct Paused Bench - 45x5x2, 105x4, 145x2, 185, 225, 250x3@7, 260x3@8, 270x3@9, 260x3@9, 252.5x3@9

Block Pull - 135x6, 225x6, 315x6, 405x6, 425x6

Notes: my knee only felt lousy on bench. Every time I finish a set and release the tension on the patellar tendon, I feel pain under my kneecap. Got better when I switched from lifters to flats at 185. Just looked a little goofy lifting in my canvas sperrys.

During squats I felt what I’m thinking is a minor tear in the erectors on my left side, just above navel height. Keeping an eye on that.

[Wilhelm]

Yikes, Rugger.
Don't get injured, ok.

485
Nice

[BostonRugger]

Thanks Wilhelm!

These are pretty minor issues. I log even the minor ones so I’ll have a timeline in case they don’t go away in the normal 1-2 week time frame. It’s a hell of a lot easier on the body than rugby season.

[Shane]

Squat - 45x5x3, 135x5, 205x3, 265x2, 325, 385, 430@6, 470@8-8.5, 485x9-9.5, 445x3@9, 425x3@8.5, 410x3@9

2ct Paused Bench - 45x5x2, 105x4, 145x2, 185, 225, 250x3@7, 260x3@8, 270x3@9, 260x3@9, 252.5x3@9

Block Pull - 135x6, 225x6, 315x6, 405x6, 425x6

Notes: my knee only felt lousy on bench. Every time I finish a set and release the tension on the patellar tendon, I feel pain under my kneecap. Got better when I switched from lifters to flats at 185. Just looked a little goofy lifting in my canvas sperrys.

During squats I felt what I’m thinking is a minor tear in the erectors on my left side, just above navel height. Keeping an eye on that.

Nice squats man! I get the knee thing on bench too. I think my knees are ok with movement under load, but damn they hate isometrics. Do they get cranky at you if you sit without much legroom for awhile?

[BostonRugger]

Nice squats man! I get the knee thing on bench too. I think my knees are ok with movement under load, but damn they hate isometrics. Do they get cranky at you if you sit without much legroom for awhile?

Thanks, man.

And yes, I have that exact problem! Long drives, church pews and plane seats are all my enemies. I end up fidgeting around a lot so I can periodically straighten the knee. Luckily it’s just the right one which I screwed up by forcibly cranking the kneecap out of place a half dozen times. I’m gonna suck at getting old.

[Shane]

Nice squats man! I get the knee thing on bench too. I think my knees are ok with movement under load, but damn they hate isometrics. Do they get cranky at you if you sit without much legroom for awhile?

Thanks, man.

And yes, I have that exact problem! Long drives, church pews and plane seats are all my enemies. I end up fidgeting around a lot so I can periodically straighten the knee. Luckily it’s just the right one which I screwed up by forcibly cranking the kneecap out of place a half dozen times. I’m gonna suck at getting old.

Jinx! My more annoying one I killed when I was a kid - not entirely sure what type of injury, but from the cantaloupe sized knee I had, probably ruptured bursa sac. If it's any consolation, I already got old, and the symptoms haven't been any worse over the last couple of decades. Training has actually improved it.

[BostonRugger]

12/14/17 - Thursday

GPP

Chins - (BW+30)x5,5,4

Abs - nope, still terrible ab doms from Monday

Prowler - 7 rounds of :20/1:40,

Started stripping weight off so I could keep moving the sled for the full interval. Otherwise I get stuck on the turf around 15 seconds in. Did 155 for first 3 rounds, 135, 115, 95, 95

[peez]

Nice squats man! I get the knee thing on bench too. I think my knees are ok with movement under load, but damn they hate isometrics. Do they get cranky at you if you sit without much legroom for awhile?

Thanks, man.

And yes, I have that exact problem! Long drives, church pews and plane seats are all my enemies. I end up fidgeting around a lot so I can periodically straighten the knee. Luckily it’s just the right one which I screwed up by forcibly cranking the kneecap out of place a half dozen times. I’m gonna suck at getting old.

Jinx! My more annoying one I killed when I was a kid - not entirely sure what type of injury, but from the cantaloupe sized knee I had, probably ruptured bursa sac. If it's any consolation, I already got old, and the symptoms haven't been any worse over the last couple of decades. Training has actually improved it.

Same tales of woe here. ACL replacement at 12, and more surgeries since then. Squats and DL at less than 90% seem to improve how the knees feel. Above, not so much. Getting old sucks but it beats the alternative.

[BostonRugger]

Good to hear.

[BostonRugger]

12/16/17 - Saturday

Paused Bench - 45x5x2, 105x5, 155x3, 195, 235, 265@6ish, 295@8, 310@9.5, 270x3@9-9.5, 260x3@9, 252.5x3@9

2ct Paused Squat - 45x5x2, 135x3, 195x3, 245x3, 295x3, 330x3@7ish, 345x3@7.5-8, 360x3@8.5, 355x3@9, 345x3@9

Rows - 135x6, 155x6@6, 175x6@7, 195x6x3@8

Power Clean + Jerk - 195x2

Notes: BW=247

Got a bad handoff on the @9 bench single. Made it harder than it had to be. Good to know I have 315 with a pause.

Paused squats are getting better with time. Learning how to really stay tight in the hole and not getting off balance as much any more.

Rows are getting a bit less awkward. Cleans are fun and I want to start training them again (not just to avoid stripping the bar on the floor).

[omaniphil]

I work out alone, and am not moving the same weight as you, so I've never actually had a handoff before, or given one to somebody else. What makes it bad if you don't mind me asking? Is it not enough assistance, too much or something else?

[BostonRugger]

I work out alone, and am not moving the same weight as you, so I've never actually had a handoff before, or given one to somebody else. What makes it bad if you don't mind me asking? Is it not enough assistance, too much or something else?

In this case, he pushed the bar too far down toward my feet. I had to fight the bar back into position before I could start.

[BostonRugger]

DL - 135x5x2, 225x5, 315x2, 405, 475@6, 530@8, 555@9PR, 495x3@9.5, 465x3@9, 445x3@9

Press - 45x5x2, 85x5, 115x2, 145, 165, 190@8, 200@8.5-9, 190x3@9, 182.5x3@8.5-9, 177.5@9

3-0-3 Tempo Squat - 45x6, 135x6, 185x6, 225x6@6, 240x6x2@8ish

Notes: Deadlift PR day! Used straps because the DL bar was in use and my grip felt shitty (bad sleep last two nights played into this).

Press is back. By trying to brush the bar against my beard each rep, I finally (after years) found a way to keep from pushing the bar away from myself. Major epiphany here.

Tempo squats are kinda unpredictable RPE wise. I feel like a lot of my improvement on these since last cycle is from cardio gains. Low back was smoked after this.

BW = 247.5