It’s called we do a little training

[BostonRugger]

8/19

55 minutes rugby

8/20

25 minutes LISS on the airdyne. + stretching + being sore

8/21

Bench

225x4x5

Chins

BWx5x5

TBDLLH

385x4x4


Had an intrasquad friendly on Saturday to kick off the season. I really, really missed this.

Have a deep thigh bruise. It might be from going too tight with the lifting block/tape on my left leg. Don't recall getting hit there. Also got spiked real good on the left ankle. Left thumb and pinky area both a little swollen, right shoulder and neck both mildly tweaked. All normal stuff and improving each day. Training tonight. I remember first match of the season causing a lot of soreness in the past. We'll see what being 35 does to recovery time

[BostonRugger]

8/23/23 - Wednesday

LBBS

245x2x2

Press

125x3x3

Inverted BW Row

BWx10x3

Airdyne

10x (:07/:23)


Getting back into squats. Mega light, low volume. Just getting the movement to protect against crippling doms when I get back to an actual squat workout next week (Nuckols' newsletter on this subject yesterday was timely). Rugby training tonight.

[BostonRugger]

8/26/23 - Saturday

Press

115x5
125x4x3 - Right shoulder is still a little painful from last week's game. Working through this and getting good extension/shrug at the top seems to have helped.


TBDLLH

325x5x3 - again super light, moderate volume since I've been slacking on lower body since vacation and getting back to rugby. Did it all without straps and was surprised how easy that went. Will continue when possible.

Pullups

23 reps in 7 minutes


Banded neck work.

10 reps front, back, right and left. x2. First time doing this. I'll keep it up and see if I can't keep from getting a tweaked neck from scrummaging. One of the two positions I play requires that I shove my head in between the thighs/butts of two very large men (who must keep as tight together as possible) and then shove them forward into other large men.

[BostonRugger]

8/28/23 - Monday


Interval Training

60yd @ jog x12

50yd @ cruising speed x12

35yd @90% x10

20yd sprint x10

All on a :30 clock. 2-3 min rest between sets. 5 minute airdyne and ten minutes stretching as cool down.

[BostonRugger]

8/30/23 - Wednesday


LBBS

275x4x4


Bench

225x4x5


Pullups

5x5


Neck Work

Front, Back, Left, Right - x12each, 2 sets.


Training with the team tonight.

[BostonRugger]

9/5/23 - Tuesday

60yd @ jog x12

50yd @ cruising speed x12

35yd @90% x12

20yd sprint x12

Last few reps on the 35s and 20s got me to the chest burning stomach turning phase. Good.

Was away on vacation for a few days. Lots of activity, but no loggable workout. Lifting tonight, rugby training Thursday. Might go to the old-boys game on Saturday. I'm old enough to be eligible, but at training they've started putting me in with the A side on the men's team so ...I guess I can still do this

[BostonRugger]

9/11/23 - Monday


Bench

225x4x5

TBDLLH

355x4x4

Had to fit this in a 40 minute time slot. Got it done. Short rests, warmed up deadlift in between the last couple bench sets.

Had rugby training last Thursday, game Saturday. Played about 35 minutes. Made some good tackles and played well in the first 20 mins. Then I botched an easy tackle from a kickoff and knocked what would have been the finisher on a 40m try. Pain.

Much less dinged up than last time. Mild quad contusion on the left leg, up high on the outside. Was limping slightly Saturday/Sunday. Mostly resolved with some ice, a 20 min bike ride Sunday and yesterday's lift.

Off tonight, conditioning Wed, team training Thursday. Might squeeze in some chins and neck work this evening if I have a few minutes.

BW 212. Opened the spigot on calories this weekend post-match. Can't do this stuff in a deficit.

[BostonRugger]

9/17/23 - Sunday


LBBS

285x3x3

Push Press

145x2x5

Chins

5x6


9/18/23 - Monday

7 rounds of:

10s Airdyne Sprint
40lb double dumbell snatch (kind of a jump and flail situation) x4
Burpee Chinups x4

Airdyne Tabata x1


Notes: I suited up as an A-side sub on Saturday, but didn't get on the field. I had tickets to the local minor league baseball game so I had to run right after the match and couldn't stick around to play with the B-side.

Light squats since I looked back at schedule and it had been over 2wks since last squat workout. Going to ramp it up tomorrow night and prioritize squat over deadlift through the season. Maybe some occasional pulling. The circuit last night was pretty brutal. Each movement allowed for top end effort which I need to prioritize.

Off tonight, lift Wed, training Thu, off Fri, Saturday's a rugby day.

[BostonRugger]

9/20/23 - Wednesday


LBBS

285x5x3

Bench

225x4x4

Neck Work

2x12 each side.

[BostonRugger]

9/23/23 - Saturday

~32 mins rugby. 25 mins LISS on the airdyne and stretching in the evening as recovery. Minor tweaks to neck, shoulder.


9/25/23 - Monday

Press - 115x5x4

Shoulder still feeling off. Slight pain/instability from the inside of the shoulder (armpit area) at the top of the motion. I feel the same thing in the bottom of a pull-up. Limited weight.

TBDLLH

395x5x3

Pull-ups

BWx2x10

Super small sets. Stupid shoulder.

Banded Neck work - 15s front and back, 12s to the side.


Airdyne Tabata x1

[BostonRugger]

9/29/23 - Friday


LBBS

295x5x3

Bench

225x4x5

Neck Work

Airdyne Tabata x1


Saturday

Crossfit-ish conditioning

Airdyne :10, DB Snatches, Burpee Pull-ups - 12mins.


10/1/23 - Sunday

TBDLLH

405x4x3

Press

125x4x5

Chins

BWx3x6 - elbows sore pretty much immediately.

[BostonRugger]

10/3/23 - Tuesday

Airdyne Tabata x2 (3 min rest in the middle).

12min workout

[BostonRugger]

10/4/23 - Wednesday


Squat - 315x5x3

Bench

225x4x6

Chins

Neck work, calf raises.


Notes: I didn't play last weekend so my legs felt great. Took a 20lb jump no issue.


10/5/23

Rugby training. Bye week so they went very hard on the conditioning.


10/8/23

Running Invervals

60ydx10@jog

50x10@ cruising pace

35x10@90%

20x10 sprint

30 second clock. 2-3mins between sets.

[BostonRugger]

10/9/23 - Monday


LBBS

325x4x2
325x3x2

Press

130x4x3
130x3x2

Pull-ups

BWx3x7


Neck work and calf raises to finish.

Getting away from regular pull/chin-ups has allowed me to suck at them once again.

[BostonRugger]

10/11/23 - Wednesday


Run 1/2 mile
50 devil presses (DB push-up into double DB snatch) w 30lb DBs
Run 1/2 mile

17:06
Avg HR 143
Max HR 165 during 2nd run

Notes: We’re taking it BACK to 2010, Lil Wayne released Tha Carter 16, Greg Glassman is just a stinky, horny looking dude on the rise and nobody knows about Ripertotica!

[BostonRugger]

10/16/23 - Monday


Mid-Day:

Airdyne LISS - 20 mins

Loosened up the legs. Felt good bc I was still stiff and sore from Saturday's game.

Evening:

LBBS

335x3x5

Bench

225x4x5


Notes: I started for the A-side team on Saturday. We won bigly. Was a lot of fun. It's been a long time since I played that many minutes. I'm not quite as strong, but my conditioning is better than it was when I was 26. Coaches and captain seemed pleased with performance so hopefully I'll keep the spot.

[BostonRugger]

10/23/23

Press

95x8x4

Airdyne

25 mins LISS


Notes: Sprained my neck/shoulder in the game Saturday. Had to come off in the 60somethingth minute. Muscle stiffened up with me standing there cooling down in the rain on the sideline. Game was an absolute mudfight in the pouring rain. Lots of tackles, lots of forward ball, lots of scrums. Been doing light neck exercises a couple times/day and ran some 200yd repeats last night. Doesn't seem like I'll be good to go by this Saturday. Going to do bike intervals tonight and will see what I can do in terms of lower body.

[BostonRugger]

10/25/23

Bench

225x4x4

Airdyne

Tabata x2

Did not pull bc neck is still sensitive. Was able to bench, but had to pay attention to setup and was very strict/controlled on the movement.

[BostonRugger]

10/29/23

Airdyne Tabata x2

10/30/23

LBBS

285x4x4

Press

120x4x4

Neck's feeling almost all the way better. Should be good to go by Saturday.

[BostonRugger]

11/1/23

200yd @max effort, 4 min rests, 5 sets.