It’s called we do a little training

[BostonRugger]

Nice work, rugger! The girl with the white headband did some funny stuff with a band - WTF???. After working out alone for years I forgot how entertaining (and distracting) these gyms could be.

Thanks!

Ha, yeah I’m pretty used to it at this point. It’s one of those gyms attached to a PT clinic so you see some real odd stuff at times

[BostonRugger]

12/29/17 - Friday

Squat - 45x5x2, 135x5, 205x3, 275x2, 325, 375, 425, 470@7.5, 495@9 (ties PR), 450x3@8.5-9, 435x3@8.5, 425x3@9



2 ct Paused Bench - 45x5, 105x5, 155x5, 195, 235, 255x3@7, 265x3@8-8.5, 272.5x3@9-9.5, 265x3@9.5, 255x3@9

Block Pull - 6’s w 135, 225, 285, 335@6, 355@6.5-7, 3 sets w 385@8ish

Notes: I applied CWS’ “breathe into the obliques” thing for squats. There was a thread on it in the technique forum. I like it. Feels much tighter. I also (sort of by necessity) went one notch looser with my belt. I got a better brace and didn’t fold as much coming out of the hole.

[Wilhelm]

Squats look good there.
That 475 was fast. And yes, much different that when you posted in form check a while back.
great work.

[BostonRugger]

12/31/17 - Sunday

Paused Bench - 45x5x2, 105x5, 155x3, 205, 245, 275, 300@8, 315@9-9.5, 275x3@9, 267.5x3@9, 260x3@8.5, 255x3@9



2ct Paused Squats - 45x5x2, 135x3, 205x3, 265x3, 315, 345x3@7, 360x3@8, 375x3@9, 365x3@9, 355x3@9butfml

Rows - 135x6, 185x6, 205x6@6, 217x6@7, 225x6x3@8,8.5,8

Notes: Benching 315 with a pause and maybe a rep in the tank feels good. That’s been a long standing TnG PR. Definitely a paused PR. Still 3PlaetLOL.

Squats got pretty miserable toward the end. A two count pause really gives one time to contemplate things like “why are we here?” and “why am I here, now, sitting underneath this stupid barbell?”

Rows keep getting better. Technique gains.

[Wilhelm]

"You may ask yourself, well, how did I get here?"



Nice work, btw. +++

[BostonRugger]

Thanks @Wilhelm!

Talking Heads rules. Stop Making Sense is fantastic, especially in my state’s current legal environment .

[BostonRugger]

1/1/2018 - Monday

Low Sleep - New Years Day - FML GPP

Chins - (BW+25)x4, (BW+20)x4x2

Power Cleans - 45 x many, 95x a bunch

Left hamstring took a hard pass here. Kept it light. Don’t know if I’m being a wuss about this weather or if it really does suck as bad as I think. Either way, it’s already getting old and this week will be even colder.

Airdyne - :20/1:40 x 5@hateful

Note: Worked out at Mass Barbell since my normal gym is closed this afternoon.

[mgil]

Keep up the good work. You’re most likely the strongest rugby player here!

[BostonRugger]

Thanks @mgil. Although...*checks @DirtyRed’s log* ...yeah definitely not the strongest. I’m not sure he plays anymore though (?).

Yeah, let’s say he’s retired so I can declare myself the strongest member of an obscure forum who happens to play rugby. Feels good. Feels real good.

[BostonRugger]

1/3/2018 - Wednesday

Was supposed to workout yesterday, but I’ve been sick since Sunday night. Worst of it was Monday/Tuesday. Luckily I’m not working right now and have no responsibilities. Slept 14 hours on Monday night (til 1:30 PM yesterday, crazy). I woke up feeling a bit better today and figured I’d give it a shot. Didn’t want to postpone further due to the big storm we’re expecting tomorrow. Things went alright considering the illness.


DL - 135x5x2, 225x3, 315x2, 405, 485, 540@8-8.5, 565@9.5-10PR, 475x3@9, 455x3@9

Press - 45x5x2, 85x3, 115x3, 145, 175, 195x0(damnit), 175x3@8.5-9, 167.5x3@8-8.5, 165x3@8.5, 165x3@8.5

3-0-3 Tempo Squats - 45x6, 135x6, 185x6, 225x6@6, 235x6@cantbreathe, called it quits

DL Video:



Notes:

Worked out at Mass Barbell again.

Prob should’ve anticipated lower performance and adjusted. Instead I just bulled forward and had to accept the results. Cut the volume on deads to save something for press. Still failed a weight that I hit @8 last week. The cold definitely sapped some strength.

I was thinking of scrapping squats or doing something like belt squats. I wound up doing the tempos anyway. Twas rough. Had a real hard time breathing on the @7 set and quit there.

[Wilhelm]

Dat PR doe!

+++

[BostonRugger]

Thanks @Wilhelm. Remembering that this was the most I’ve ever pulled provides some good perspective. Having that rep be at 9.5+ made me feel a bit discouraged about pulling 600 during testing next week (e1rm of 570 instead of 588 for @9).

Anyways, we shall see. I’m fortunate to be between jobs with a lot of free time for rest and nutrition right now.

[BostonRugger]

1/5/18 - Friday

Squat - 45x5x5, 135x5, 205x3, 275, 345, 415@5ish, 455@7, 455@6.5

Paused Bench - 45x5x2, 105x5, 155x3, 195, 230, 260, 285@7, 285@7-7.5

Notes: This is the start of a deload / mini-taper thing. I’m testing the press on Sunday or Monday. SBD on Tuesday or Wednesday. Excited to see the results of this cycle.

BW = 252. Coming back down to earth here.

[BostonRugger]

1/6/17 - GPP

Chins -4 min AMRAP - 24 reps

Abs - 4 mins (ab wheel 2x8, leg raise 2x8, planks 2 x 35s)

Airdyne Sprints - :20/1:20 4 rds

[MattimusMaximus]

Wow awesome lifting! You made those skwaats look easy. I look like I'm dying with 435!

[Les]

Dat PR doe!

+++

Agreed, congrats! And really a cold or any kind of sickness can totally sap your strength. After my flu crap a week before my meet, a weight that should have been an easy warm up for squat felt heavy.

[BostonRugger]

Thanks @@Les! Thanks @MattimusMaximus!

[BostonRugger]

1/8/2017 - Monday

Press - 45x5x2, 85x3, 115x3, 145, 165, 185, 205@8.5, 215@9.5+, 225x0

Squat - 45x5x2, 135x5, 205x3, 275, 345, 405, 440@5.5-6



Notes: I believe 215 ties a PR for my press. It wasn’t quite a max effort so I figured I’d load up 225 for YOLO reasons. Didn’t have it, but I may have had 220 in me which would’ve been a PR. Maybe next cycle will finally get me that two plate press.

Squats were quick and boring. Looking forward to the mock meet in a couple days.

BW = 258.5 (lol). Part of that is me being bloated as all hell. Part of it is me eating like an asshole lately. Gonna have to really get back to tracking food.

[BostonRugger]

1/10/17 - Wednesday

Mock Meet Day!

Best Lifts: 520 / 310 / 600 - 1430 Total

Squat: 45x5x2, 135x5, 205x3, 275, 335, 385, 435, 475, 500 (5lb PR), 520 (25 lb PR)

Bench: 45x5x2, 105x5, 165x3, 215, 265, 295, 310, 322.5f

Deadlift - 135x5x2, 225x3, 315, (belt) 405, 495, 540, 570 (5lb PR), 600 (35 lb PR)



Notes: I’m pretty psyched with these results. Very happy with attempt selection. Didn’t leave much weight on the table at all for squat or dead.

The last squat was a real grind. I was pleased with how my form held together. In the past, this would’ve folded me over and caused the bar to roll up my back. I’m this case I almost stopped moving up all together. Had the presence of mind to stick with it, squeeze harder and finish the rep. Before each squat I was thinking about @Hanley’s “hardest volitional effort of your life” re: bracing my core. It really helped. 520 was indeed the hardest physical effort of my life.

Bench pissed me off. The only non-slippery bench is on a wood surface. It’s also a bit chalky on the floor of this gym which led to my feet sliding a bit. I didn’t have the confidence to go full bore with the leg drive and it took something off my press. I can’t say for sure that would’ve gotten me the last attempt. I’ll still take this as progress since 315 was my TnG PR and I can do that with a pause now.

570 felt a bit heavy, but I knew I had 600. Felt great to hit that milestone. That’s 35 lbs over my last PR and 50 lbs over my best pull from last cycle. I’m really pleased with my current programming for pulls. I’m equally pissed that I ever thought 1 heavy set of five done weekly would be sufficient.

Time to eat, rest, review data from the last two cycles and plan my next cycle. Feeling grateful to the folks here who have provided encouragement and advice.

[Hanley]

1/10/17 - Wednesday

Mock Meet Day!

Best Lifts: 520 / 310 / 600 - 1430 Total

Squat: 45x5x2, 135x5, 205x3, 275, 335, 385, 435, 475, 500 (5lb PR), 520 (25 lb PR)

Bench: 45x5x2, 105x5, 165x3, 215, 265, 295, 310, 322.5f

Deadlift - 135x5x2, 225x3, 315, (belt) 405, 495, 540, 570 (5lb PR), 600 (35 lb PR) here who have provided encouragement and advice.

Dude. Awesome. Huge PRs