BR's Off-Season Training Log

[BostonRugger]

12/20/16 - Thursday

Squat - 45x5x2, 115x5, 185x5, 245x2, 295x2, 330x5x3

Bench - 5's @ 45,45,65,85,105,125,145,155,165

Power Clean - started light and got a lot of reps in on the way up to some triples at 145.

Notes: Benching still feels unstable. Taking it slow. Squats feel really light/fast. Hoping that continues a while.

[BostonRugger]

12/22/16 - Thursday

Press- 45x5x2, 75x5, 105x3, 135x2, 155x5x3

Chins - BWx7x3

Rowing Intervals - woof

Intervals didn't go well. Was working out much later than I'm used to after a long work day and I was all out of juice. Starting next week, I'm upping the interval work to twice a week. Spring rugby season sneaks up on me every year and I'm never in as good condition as I want to be. Not letting that happen this year.

Time to start cooking/preparing for Christmas Gainzzz.

[BostonRugger]

12/26/16 - Monday

Squat - 45x5x2, 115x5, 185x5, 255x2, 305x2, 345x5x3

Squats - 12/26/16 - YouTube

Bench Press - 5's @ 45, 45, 85, 125, 165, 185x5, 195x5, 205x5

Deadlift - 135x5x2, 225x5, 315x2, 365x2, 415x5

Notes: At one point today, all 5 racks in the main free weights area of the gym were in use by guys squatting, pulling or benching good weight. It was a welcome break from the normal buffoonery in there.

Squats are still feeling nice and light. Planning to take 1 or 2 10lb jumps before switching to 5's and running it out. I felt that I could have done another set or two on bench, but decided to keep being cautious for the sake of my shoulder. Using DL's, I realized that I'm dropping my hips an inch or two right before I pull. Will need to work on it.

[BostonRugger]

12/28/16 - Wednesday

Squat - 45x5x2, 115x5, 185x5, 255x2, 315x2, 355x5x3

Press - 45x5x2, 85x5, 115x2, 140x2, 160x5x3

Chins - (BW+10)x5x3

12/28/16 - Squat and Press - YouTube

Notes: Taking one more 5 pound jump on the press and one more 10 lb jump on the squat.

[BostonRugger]

12/29/16 - Thursday

Power Snatch - lots of doubles up to 115. At 125, my shoulder got a bit tweaky so I shut it down. I'll give it another shot soon.

Rowing Intervals - :20/1:40

9 rounds. Avg Pace /500m was 1:18.9

[BostonRugger]

12/31/16 -Saturday

Squat - 45x5x2, 115x5, 185x5, 255x2, 325x2, 365x5x3

Bench - 45x5x2, 85x5, 125x4, 165x2, 195x2, 215x5x3

Power Clean - 95x3x3, 115x3, 135x3, 155x2, 165x3, 175x3, 185x3x3

Notes: Did my first work set at about 9:15 AM. Earlier than usual for me. This was the first time in a while that I've gotten that 'whoa, I should sit' feeling you get after a solid set of 5. Felt like training. Felt good. The next two sets were easier.

Bench was another story. The weight doesn't feel heavy in my hands, but my right shoulder felt weak as the sets went on. I had planned on ramping sets, but opted for sets across after the way the first set felt.

Cleans still feel snappy. I'm making sure to get all the way onto my toes to finish the pull on each rep.

[BostonRugger]

1/2/17 - Monday

Light Squat - 265x5x2

Press - 45x5x2, 75x5, 105x2, 125x2, 145x2, 165x5x3

Press - 1/2/17 - YouTube

Chins - BWx8x3

Back Ext - 3x10

[BostonRugger]

1/4/16 - Wednesday

Squat - 45x5x2, 115x5, 185x5, 245x2, (belt on) 295x2, 335x2, 375x5x3

Bench - 45x5x2, 95x5, 135x3, 175x2, 205x2, 225x5x3

Deadlift - 135x5x2, 225x5, (belt) 315x2, 375x1, 420x5

Jan 4 2017 - YouTube

Notes: I am greedy and impatient so I took 10 lb jumps on the squat and bench. Shame on me. Both still moved really quickly, with the 3rd sets being the best for each lift.

I was happy enough with the deadlifts as well. A heavy set of 5 every 9-10 days seems to work just fine for me. If I eat right and don't miss workouts, I'm thinking I can pull 455 for a set of 5 by the time rugby season starts at the end of March. I tore some skin on the inside of my thumb doing power cleans on Saturday so last night I taped my thumb and used straps.

[BostonRugger]

1/5/17 - Thursday

Power Snatch- I worked up to 105 and quit due to shoulder pain. These aggravated the injury last week as well so snatches are out for the time being. I did some arm work to console myself.

Rower: 8 rounds of :20/1:40. Avg pace/500m was 1:19.2. Best pace for a round was 1:17.5 (twice).

The plan is to do the intervals 2x/wk starting Monday. That will bring the weekly volume up quite a bit from where it is now. I'll again add intervals workout to workout as long as I'm improving the pace as well. Can't wait to be able to use the prowler again in the spring.

[BostonRugger]

1/8/16 - Sunday

I didn't make it to the gym yesterday as planned. The morning was filled up with house hunting and then it started snowing pretty heavily around 11. The gym closes at 2 so it just wasn't in the cards. This puts me in a position of doing 4 workouts in 5 days if I want to get my preferred weekly schedule. I'm considering training tonight w/ a modified Tuesday workout (no squat, bench, power clean, conditioning).

Squat - 45x5x2, 115x5, 185x5, 245x2, 295x2, 345x2, 385x5x3

Press - 45x5x2, 75x5, 105x3, 135x2, 155x2, 170x5x3

Chins - (BW+15)x5x3

YouTube