BR's Off-Season Training Log

[BostonRugger]

12/5/16 - Monday

Press - 25x10, 45x5, 60x5, 70x5, 85x15, 90x15, 95x12

Chins (7 minutes)- 3,2,2,2,2,2,2,2,2,1,1

Rowing: 5000m in 20:35

[BostonRugger]

12/6/16 - Tuesday

Deadlift - 135x5x2, 205x5, 265x3, 315x2, 355x5x3

SSB Squat - 55x5x2, 125x5, 175x2, 225x2, 265x2, 300x5x3

[BostonRugger]

12/8/16 - Wednesday

Press - 45x5x2, 65x5, 85x5, 100x12, 105x10, 110x10

This is going so well that I plan to try out the bench with light weights to see if my shoulder is ready for it yet.

Conditioning on C2 - 9 rounds (:20/1:40)

Avg pace / 500m = 1:21.0

[BostonRugger]

12/10/16 - Saturday

Deadlift - 135x5x2, 225x5, 315x3, 375x1, 420x3x2

SSB Squat - 55x5x2, 125x5, 175x3, 225x2, 265x2, 305x5x3


12/11/15 - Sunday

Press - 45x5x4, 65x5, 85x5, 105x5, 115x5, 120x5, 125x5

Chins - BWx5x3

15 minute GPP: 1500m row, rope work, GHD sit ups, sledge swings.

Notes: Workout was compressed. Didn't have enough time/juice to do the 5000m row. Debating whether I want to go back and do it today.

[BostonRugger]

12/13/16 - Tuesday

Deadlift - 135x5x2, 205x5, 265x3, 315x2, 360x5x3

Squat - 45x5x2, 95x5, 135x5, 165x5, 195x5, 225x5, 255x5

Notes: Out of the clear blue sky, I can squat again. Awesome. Until now, I had been unable to even get into low bar position without aggravating my injured shoulder badly. Today I tried after deadlifts and was easily able to get into position. I worked up to 255 and felt great.

I may be getting ahead of myself, but this has me thinking I can set some new PR's before spring. Assuming my shoulder holds up as I ramp up the weight on squats, I'll adjust the deadlift volume downward.

[JakeN]

Nice! You'll be back to pr land in no time.

What's the general prognosis for separated shoulders? Are you good to go after it heals, or is there a heightened risk of re-separation?

[BostonRugger]

Nice! You'll be back to pr land in no time.

What's the general prognosis for separated shoulders? Are you good to go after it heals, or is there a heightened risk of re-separation?

Thanks man. Not sure what to expect when it comes to that. I've heard it both ways; that Grade I separations can heal fully and that they increase the risk of re-injury. I'm just going to make everything around the joint as strong as possible and see how it feels when the time comes.

[BostonRugger]

12/14/16 -Wednesday

Press - 45x5x2, 70x5, 95x3, 115x2, 130x5, 135x5, 140x5

Chins - BWx6x3

Rower Intervals

RD Pace/500m AVG Watts

1. 1:20.0 684
2. 1:21.3 651
3. 1:16.9 769
4. 1:18.1 734
5. 1:17.5 751
6. 1:17.5 751
7. 1:18.7 717
8. 1:20.6 667
9. 1:20.0 684

Avg Pace Per Rd = 1:18.95/500m

Notes: BW= 245.5. I've been running between 242 and 245 lately.

[BostonRugger]

12/17/16 - Saturday

Squat - 45x5x2, 105x5, 165x5, 225x3, 275x2, 315x5x3

Bench - 5's @ 45, 55, 65, 75, 85, 95, 105, 115, 125, 135

Deadlift - 135x5x2, 225x3, 315x2, 375x1, 425x5

Deadlift - 12/17/16 - YouTube

Notes: Squats moved very quickly, as they should at this weight. Benching finally isn't painful, but feels vaguely unstable/twingy still.

5x425 was a bit much for me, causing some rounding. Now that I can squat, I'll go to one set of five weekly. Taking it from 415 next week. Hoping the squatting will start driving this up a bit.

[BostonRugger]

12/19/16 - Sunday

Press - 45x5x2, 75x5, 105x3, 130x2, 145x5, 150x5x2

Chins - (BW+5)x5x3

Conditioning:

10 minute row - 2400m
5 minute bike - 1.5 miles
4x 10 Sledge Swings, 10 GHD sit-ups