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

[BostonRugger]

11/16/17 - Wednesday

Squat - 45x5x2, 135x5, 205x3, 275, 355, 420, 460@8, 405x5x2@8,8-8.5, 395x5x2@8,7.5-8, 395x4@8

11/17/17 - Thursday Morning

2ct Paused Bench - 45x5x2, 95x4, 145x2, 185x2, 215x2, 232.5x4@7, 242.5x4@8, 252.5x4@9, 247.5x4@9-9.5, 240x4@9

RDL - 135x7, 225x7, 290x7@6, 310x7@7, 330x7x4@8,7.5,8,8

Notes: A few things threw off my squats last night.

1 - Farts. Despite my pre-lift BM, I had obnoxious flatulence during my squats. Couldn’t get tight consistently and was pretty distracted.

2 - Form. Based on feedback about my back angle on the ascent, I tried a thumbs around grip and moved my eye gaze out to about 8 feet. Improvement on back angle was marginal at best. This could be related to the lack of tightness mentioned above.

3. Focus. Had some life stress pop up about one hour before my workout. Between that and the issues above, my head was all over the place.

It took 85 minutes to squat. At that point I had to go. Still got 5 sets around the right RPE. Stopped at 4 on final set bc 4 was @8.

Bench and pulls this morning went well.

[BostonRugger]

11/19/17 - Saturday

Paused Bench - 45x5x2, 105x5, 155x3, 205, 255, 280@8-8.5, 240x5x5@8, 7.5, 7.5, 8, 8.5

2ct Paused Squat - 45x4x2, 135x4, 195x2, 245x2, 285x2, 305x4@7, 320x4@8, 335x4@9, 325x4@9, 315x4@9

Press - 45x7, 75x7, 105x7@6, 110x7@7, 115x7x3@8,8,9

[BostonRugger]

11/21/17 - Tuesday

DL - 135x5x2, 225x3, 315, 405, 455, 505@8, 435x5x2@8,8, 425@8

Bench - 45x5x2, 105x5, 155x4, 205x2, 235, 255x4@7.5, 265x4@8, 275x9-9.5, 267.5x4@9, 257.5x4@9

Front Squat - 95x7, 145x7, 185x7@6.5, 195x7@7.5, 200x7x3@8ish


Notes: +10 lbs on top DL from last week. 110 lbs increase in total tonnage.

Pulled in flats. Going to continue that.

[BostonRugger]

11/26/17 - Sunday

Squat - 45x5x2, 135x5, 205x3, 275, 355, 420, 470@8-8.5 (e1rm=505), 405x5x3@8,8,8.5, 395@8.5-9

2ct Paused Bench - 45x5, 95x4, 145x2, 185x 2, 215x2, 235x4@7, 245x4@8, 255x4@9, 250x4@9.5, 242.5x4@9

RDL - 135x7, 225x4, 295x7@6, 315x7@7, 330x7x4@8ish

[Yaums]

Hi BR,

I was stupidly but regularly checking your previous log and thought you stopped training. Glad to see it's not the case.

I can't figure out your programming (seems a bit complicated for me, just like any intermediate program before I try it, so...), but it looks it takes forever to complete a workout: is it the case?

[BostonRugger]

Hey Yaums!

It’s the Barbell Medicine General Intermediate Program. You’re right about the time. If I hustle I can do it in 80-90 minutes. Sometimes it’s closer to 2 hrs, especially if I’m not up on conditioning.

[BostonRugger]

11/28/17 - Tuesday

Paused Bench - 230, 260, 285@8, 245x5x2@8,9, 235x5@8.5-8, 230x5x2@7,8

2ct Paused Squat - 245x2, 285x2, 315x4@7, 330x4@8, 345x4@9, 335x4@9, 325x4@9

Doing my presses today. Rushed last night.

[BostonRugger]

11/29/17 - Wednesday

Press - 45x7, 75x7, 100x7, 120x7@6, 125x7@7, 130x7x3@8s

Chins - 30x5,5,4

LISS - 20 minutes between bike, elliptical and treadmill. Calves cramped after 2:30 on the treadmill. Humbling.

[BostonRugger]

12/1/17 Friday

DL - 135x5x2, 225x3, 315, 405@cleanpull, 460@something, 515@8

YouTube

TnG Bench - 45x5x2, 105x4, 145x2, 185, 225, 255x4@7, 265x4@8, 275x4@9, 265x4@8.5, 260x4@8.5, 255x4@8.5

Front Squat - 45x7, 95x7, 145x7, 195x7@6, 205x7@7.5, 205x6

DB Incline - 55x8@6, 60x8@7, 65x8x3@8s

Notes: BW = 243. Down 3-4 pounds from last week. Odd.