What's a Programming? - BostonRugger's a Real Intermediate Trainee Now

[BostonRugger]

M, 29, 6'1", 242 lbs.

Novice Log:

SS for Rugby

Injury/BS Log:

BR's Off-Season Training Log


I started training in 2014. After using LP to gain strength for rugby, I stagnated for quite a while due to rugby injuries, layoffs, etc. A forced layoff from rugby allowed me to focus on strength training for a while this year. This summer I ran an abbreviated LP, then switched to the Barbell Medicine General Intermediate Program. I ran one cycle of that, culminating in the following numbers:

SQ: 495 (30 lb PR)
DL: 550 (5 lb PR)
BP: 315 (ties PR at lower BW)

Now that I'm working some actual intermediate programming, I thought I'd start logging in the appropriate sub-forum. Goals by spring are to squat 530, pull 575, press 225 and bench 335. From there, it'll be time to see if I can still keep up with the 22 year olds on the pitch. Still working out the longer term plan for programming my conditioning work. Past experience tells me that I do better if I ramp up the conditioning earlier, rather than wait until 6-7 weeks out as some might recommend.

[BostonRugger]

11/1/17 - Wednesday

SQ - 45x5x4, 135x5, 205x3, 275, 345, 390, 425, 455@8, 400x5x2@8, 8.5, 390x5@8-8.5, 385@8

2ct Paused Bench (w/ wraps) - 45x4x2, 95x4, 145x2, 185x2, 215x1, 230x4@7, 237.5x4@8, 245x4@9, 240x4@9.5, 230x4@9-9.5

RDL - 135x7, 225x3, 275x7@6, 295x7@8, 305x7x3@8ish

Notes:

Bodyweight 242. I slacked on the eating after testing last week and just sort of ate what I felt like. Gotta get back on track.

4-5 minute rest periods on squats. 3 minute rests on bench.

RPE is jumping up too fast as sets accumulate. Going to get my conditioning back in line here to make sure I can get the work in without having it take all damn night.

[BostonRugger]

11/3/17 - Friday

Paused Bench - 45x5x2, 95x5, 135x3, 185x2, 225, 255, 275@8, 242.5x5@8.5, 240x5@8.5, 235x5@9, 225x5@8.5

2ct Paused Squat - 45x4x2, 135x4, 185x2, 225x2, 265x2, 295x4@7, 310x4@8, 325x4@9, 315x4@9, 305x4@9, 295x4@9

Press - 45x7, 75x3, 105x3, 125x7@6, 130x7@8, 125x7@8, 120x7@8

Notes: I’m in Connecticut for a wedding this weekend. Trained at Lightning Fitness in South Windsor. Awesome gym. Extremely well equipped with plenty of space for lots of strong people working out. Benched on an elitefts comp bench with an Ohio Power Bar. Used the Westside power bar for squat and press. Nice to use quality barbells for a change.

Bench was a mess. Starting to think I have a higher drop-off from singles to higher rep sets than the standard RPE chart would indicate. Could also be a conditioning/rest thing. We’ll see.

Paused squats went well. No belt.

[BostonRugger]

11/4/17 - Saturday

Pre-Wedding GPP in hotel fitness room.


Curls - 8s w 35-45 lbs x 3 sets

Superset w:

Standingpulleytricepextension thing - 45lbs x 3 sets

Abs - Planks, hanging leg raises, cable crunches

10 mins on Eliptical
10 mins on bike

Notes: Post workout nutrition included prime rib that looked like it came fresh off the top of Fred Flintstone’s car.

[BostonRugger]

11/6/17 - Monday

DL - 135x5x2, 225x5, 315x3, (belt) 385, 445, 485@8, 425x5@8, 415x5@8, 405x5@7-7.5, 405x5@8

Bench - 45x5x2, 105x5, 145x3, 185, 215, 245x4@6.5-7, 255x4@8, 265x4@9, 260x4@9, 255x4@9

Front Squat - 45x7, 95x7, 145x3, 175x7@6, 185x7@7, 195x7@7.5-8, 195x7@8, 185x7x2@8

DB Incline Bench Press - 50x8@6, 55x8@7, 60x8x4@8ish

Video:

YouTube

Notes: The dumb was strong tonight. I lost count on my first set of 5 on dead’s. Stopped at 4. I then got impatient and intentionally rushed the third set, leading to bad form.

I guess I learned to front squat in the past 6 weeks of not doing them?

I dialed back the load on volume sets (4s,5s) by about 2% compared to the rpe chart. Seems to be about right for hitting the desired RPE on presses. I also assigned (read: pulled out of my ass) a deadlift ‘training max.’ I want to base my DL work off of flat backed percentages/RPEs. Mixed success on that front tonight.

[BostonRugger]

11/8/2017 - Wednesday

Squat - 45x5x2, 135x5, 205x3, 275, 355, 415, 455@8, 400x5x4@8,8,8.8.5

2ct Paused Bench - 45x4x2, 95x4, 135x2, 175x2, 215x2, 230x4@6.5-7, 240x4@8, 250x4@9, 245x4@9.5, 235x4@9, 230x4@9

RDL - 135x7, 225x3, 285x7@6, 300x7@7, 315x7@7.5, 325x7@8-8.5, 315x7x2@8,8

YouTube

Notes: I messed up and didn’t get video of 455. RDLs are finally feeing right.

BW: 243.5

[BostonRugger]

11/9/17 - Thursday

GPP

Chins - (BW+30)x5x2, (BW+25)x5

Cardio Medley - Row, Heavy Bag, Bike, Run - 7,6,5,4 minutes

[BostonRugger]

11/12/17 - Sunday

Paused Bench - 45x5x4, 105x5, 155x3, 195, 225, 255@6ish, 277.5@8, 240x5x4@8,8,8,8-8.5, 235x5@8.5

2ct Paused Squat - 45x4x2, 115x4, 185x2, 255x2, 300x4@7, 315x4@8, 330x4@9, 320x4@9, 310x4@9, 300x4@9

Press - 45x7, 85x7, 115x7@6, 125x7@timetogohome

Notes: RPE chart prescribed 245 for the load on bench volume. Based on last week’s performance I went with 240. That allowed me to maintain that load across sets and to complete more volume at the prescribed RPE. Going to continue like this with pressing movements.

Based on feedback from a form check regarding my arm angle, I experimented with a thumbs-around grip (hands brought in maybe 3/4” on each side). Strangely, the bar still started to roll up on me on the 4th rep at 330. Having the bar gripped in my hands stopped the roll very quickly. I’ll keep experimenting.

Pressing betless, wrapless, non-2.0 after bench volume is humbling.

[BostonRugger]

11/14/17 - Tuesday

DL - 135x5x2, 225x5, 315x3, 385, 445, 495@8, 435x5@8.5, 425x5@8, 415x5@8

Bench - 45x5x2, 105x5, 155x2, 195x2, 225x2, 250x4@7, 260x4@8, 270x4@9-9.5, 260x4@9, 250x4@9

Notes: Had a commitment tonight so only able to spend a little more than an hour in the gym.

No time to weigh in, but my belt was tiiiiiight.

[BostonRugger]

11/15/17 - Wednesday

Homeownership GPP - 3 hours