It’s called we do a little training

[BostonRugger]

Monday 5/8


Bench

4x195
3x230
2x260
2x275
2x260


That was all I had time for Monday night.

[BostonRugger]

Wednesday 5/8


Bench

225x5x3
225x3x5


Bent Knee Calf Raises (superset w above)

BWx8x3


BB Row

135x6x2
140x6x2


Arnold Press

40x6x4


Banded Neck Extensions (superset w above)

2x10 each front, back, left, right

[BostonRugger]

Thursday 5/9


Airdyne

40 minutes total workout time.

Hopped off the bike every 2:30 for the following:

11 sets of 2-4 chin ups, 35 total

4 sets of 5 step ups on the bench

Avg HR 123. Max HR 156 (gradually increased pace over the last 1:30 to hit this just because)

[EricK]

I haven’t squatted 4 plates in at least two years and haven’t pushed a squat to failure in at least that long. My rating could be off. OTOH, I’m more on the explosive side of the spectrum vs having ability to grind out a heavy set. A rep will look fast, but add a little more weight or a couple more reps and I fail.

I'd love to hit 4 plates again. Those looked good. There was a time you and I were close. Isn't that how you got your forum alias? I hope we can have a meaningful rematch someday.

[BostonRugger]

I haven’t squatted 4 plates in at least two years and haven’t pushed a squat to failure in at least that long. My rating could be off. OTOH, I’m more on the explosive side of the spectrum vs having ability to grind out a heavy set. A rep will look fast, but add a little more weight or a couple more reps and I fail.

I'd love to hit 4 plates again. Those looked good. There was a time you and I were close. Isn't that how you got your forum alias? I hope we can have a meaningful rematch someday.

I'm sure you can get up there again. I didn't do much squatting for a few years. It's been fun building it back up.

[BostonRugger]

Saturday 5/11


Press

125x4x5


Dead Hangs from Pull-up Bar

3x 30-45s


Bent Knee Calf Raise

2x10
1x8


Lateral Chop w red band

4x3

[BostonRugger]

Monday 5/13


Bench

220x5x7


TBDLHH

275x5x2


Chins

BWx2x3
BW+25x2
BW+35x2
BW+45x1
BW+15x3x3

[BostonRugger]

Tuesday May 14th


Run

2.55 Miles in 30:37.

Avg Pace - 12:02
Avg HR - 132
Max HR - 159

Walked the uphill to keep HR down. Knee is feeling mostly better and the weather is nice so I'll start to mix in runs as my LISS again.



Wednesday 5/14


AM

Bench

195x3
225x2
250x1x2
275
300@9


Row

145x6x2
150x6x2


PM

Power Snatch

65x2x3
75x2x3



Banded Hip Extension

Red band x10x2


Banded Neck Work

Forward + L + R + Back x12x2


Neck Bridge

2x10s front and back


Notes:

Had some time tonight so I went out to the garage for some power (INFINTE POWAHR!) work and some accessory stuff

Going to keep drilling the power snatch since it’s my best option for goin fast. Took video tonight and realized I could’ve put a beach ball underneath my t-shirt and still accommodated my ridiculous, looping bar path. Will work on that

. Did the hip/back thing for the sake of my lower back which has been sore in the left side since my run yesterday. Kind of a standing, leaning, single-leg reverse hyper, if you will.


Will the neck work prevent tweaks from rugby or will I become the white Takeo Spikes? Time will tell

[BostonRugger]

Thursday May 16th


AM

Airdyne

:10/3:00 x4

rest an extra minute or two, then

:10/2:30 x4


Max HR 139
Avg HR 104

Notes: 100% effort on each work period. 10 seconds feels about right, just starting to fail/slow down at the end of the 10s period. HR was back under 90 ~2mins after each work interval. I'll keep adding reps until I'm around 15 reps. Based on what I did today, I think I can shave down the rest periods closer to 2mins.



PM

Run

2.97 miles in 36:38. 12:29/mi avg pace. Avg HR 123bpm. Max HR 137.


Notes: Will try to move just a bit faster next session. I have a little wiggle room in terms of the goal HR range im shooting for. These are supposed to be slow, but 12:30 seems excessive