View Full Version : NS Fall Training Log

Nathan Stanley
08-05-2008, 08:17 AM
I started a new training log last spring and was about 3 weeks into it when I had a death in the family. I started lifting again a little over a month later, but my diet went in the tank and I didn't want to keep a training log.

Getting ready for school and for rugby season, so I thought I should be writing this down again, at least somewhere.

Today's WOD: 26 card workout (Body Squats, Push-ups, Sit-ups, Burpees) Total time: 13:56

Nathan Stanley
08-07-2008, 11:40 AM
7-Up Workout
7 rounds of 7 reps of:
Jumprope (47 jumps)
Pull-up (the last 42 were jump pullups)
Thrusters w/ 45# bar
35:26 tough minutes

Nathan Stanley
08-30-2008, 09:30 PM
Missed posting a few workouts.

Thursday: Rugby Practice

Saturday: 5x80 yard sprints, 10 sec rest; 5x80, 20 sec rest, 5x80 done
Called Jingle Jangles.

Nathan Stanley
08-31-2008, 04:51 PM

KB Complex: Three rounds w/ 90 sec rest in between
Swings x 10
C/P x 5 L/R
Snatch x 5 L/R
Reverse Lunge x 5 L/R
Bent row x 5 L/R
Swings x 10
w/ 24 kg KB

On a FB field 40 x 10 yard sprints (w/ 10 yards walking in between sprints)
Good finisher

Nathan Stanley
09-02-2008, 08:57 AM
Dynamic Warm-up

Hang Power Snatch 2x5 (95#) 1x5 (115#)

Good Morning 1x8 (135#) 1x5 (185#) 1x5 (205#)

1a Hindu Push-ups 3x12
1b OHP 95# 3x5

5 Jingle Jangles (40 yard sprints down and back)
10 sec rest
5 Jingle Jangles
20 sec rest
5 Jingle Jangles

Nathan Stanley
09-03-2008, 07:23 AM
Dynamic Warm-up

Jump Shrug 5x135, 3x5 185lbs

Back Squat 225lbs 4x6

Pull-ups 4x6

Bent Rows 4x6 L/R 73lbs

Finisher: Tabata Squats

Nathan Stanley
09-04-2008, 09:36 PM
After school:

Three rounds w/ 90 sec rest between rounds
w/ 24kg KB

1a)Swings x 10
1b)C/P x 5 L/R
1c)Snatches x 5 L/R
1d)Squats x 10
1e)Rows x 10 L/R
1f)Swings x 10

Rugby Practice
including 15 yard down/backs (w/ three hard steps) for 30; 45; 60; 45; 30; 30.

Felt pretty good.

Nathan Stanley
09-06-2008, 06:32 PM
Played in three tournament rugby games (20 min halves) today. (2.5 games is what I played.

I'm exhausted.

Felt pretty good after the first half I played in. Good testament to weights this summer, and the little amount of running I've done.

Nathan Stanley
09-08-2008, 08:28 AM
High Pull 4x5 (115, 115, 165, 165)
Good Mornings 4x6 (135, 185, 205, 205)
Push Press 4x6x 185lbs
DB Bench 3x8x67lbs L/R

Nathan Stanley
09-10-2008, 07:44 AM
Tuesday's WO

Dynamic Warm-up

3 rounds w/ 24kg KB of:

1a)Swings x 10
1b)C/P x 5 L/R
1c)Snatch x 5 L/R
1d)One legged RDL x 10 L/R
1e)Rows x 5 L/R
1g)Swings x 10

Finisher: 5 jingle/jangles-10 sec rest-5 more-20 sec rest-5 more

Practice finished early, then our meeting only went to 6:15 so I was able to get to practice forthe last hour or so.

Nathan Stanley
09-10-2008, 08:04 PM
No time for a dynamic warm-up this time.

10 min w/ ice and the Stem machine

Hang Snatch 4x5 95#

Back Squat 4x6 245#

Lat Pull Down 4x6 (140, 150, 160, 170)

Bent over Rows 4x6 185lbs

Nathan Stanley
09-11-2008, 02:43 PM
2 pm
Electric STEM and Ice 10 min

Dynamic Warm-up

3 Rounds of:
1a)25 KB Swings w/ 24kg KB
1b)5 Snatches L/R
1c)25 KB Swings L/R
3 min rest in between

Tough on grip.

Rugby Practice

Nathan Stanley
09-13-2008, 04:47 PM
Saturday's a Rugby Day! Okay, we didn't play today, so I tried to simulate a half w/ out getting too complex.

The idea was to go back and forth 40 yards either carrying a sandbag, jogging, sprinting or walking. The only exception was when I would go 10 yards w/ a walking KB swing, then jog the rest of the 40 yards.

Dynamic Warm-up then:

As many rounds of the following in 20 min.
1a)10 yards of walking swings w/ a 32kg KB then jog 30 yards (down)
1b)5 burpees then sprint 40 yards (back)
1c)Bear hug Carry a 70 lbs sandbag 40 yards (down)
1d)Walk back to the start (back)

You have to switch the order of the burpees and sb carries in order for things to work out right. I'd have thrown in a dragging sled, but didn't have my truck today and couldn't fit it in my car.

By and large I felt about the same as I do after a half of rugby. I will say, that there weren't the long sprints or the very short but very intense movements such as a tackle, or running w/ the ball and trying to break the gain line, but there were long pauses for injuries, scores or who knows what.

Nathan Stanley
09-14-2008, 08:31 PM
Light and easy training run:
40 min. of 1 min running, 1 min walking, 2-2; 3-3; 4-4; 5-5; 4-1; 3-1; 1

Nathan Stanley
09-15-2008, 07:20 AM
Dynamic Warm-up (Workout at 6am)

Jump Shrug 4x5 @ 185lbs

RDL+Shrugs 4x6 @ 235 lbs

Bench 4x6 @ 205 lbs

KB Press 4x6 L/R @ 72 lbs

Was wanting to do some sprints but didn't have time.

Remember for Tomorrow...
5-4-3-2-1 of:
Deadlift 275 lbs
135 lb thruster

Nathan Stanley
09-16-2008, 02:34 PM

1a)275lbs Deadlift
1b)95lbs thruster

Took 4:50. Didn't really get my heart rate up before hand so there was a bit of huffing and puffing between 5 and 4.

Three Hard Steps:
15 yard sprints down and back for time. At each turn take three hard steps then coast.

Nathan Stanley
09-17-2008, 07:16 PM
High Pull 4x5 155lbs
Alt Lunges 4x6 L/R w/ 2 62 lbs db
Pull-ups 4x6
Horiz. Pull-ups 3x6; 1x10

Did not feel good at all. Still sore from Monday.

Nathan Stanley
09-19-2008, 08:39 AM
Rugby Practice:
Jog around the pitch.
Dynamic Warm-up
30-45-60-45-30sec sprints
Ball handling Drills
Rucking Drills
Turtle ball
Lots of squats, push-ups and sit-ups in between drills. (A bit different from normal)

Nathan Stanley
09-21-2008, 06:19 PM
5 hour drive to Boise.
80 min rugby match.
1 hour eating and some beer.
5 hours drive home.

Good day.

Nathan Stanley
09-22-2008, 09:40 AM
Dynamic Warm-up

Hang Snatch 1x5x95lbs; 3x5x120lbs

Good Morning 4x6x225lbs

Press 4x6x135lbs

Rows 3x10x72lbs L/R

A little more sore today than yesterday especially in the neck.

Nathan Stanley
09-23-2008, 07:47 PM
Heavy Metcon today
Dyamic Warm-up

10 rounds of the following for time:
15 135lbs deadlifts
15 Push-ups

Time: 14:11

40x10 yard sprints followed by walking 10 yards.

Nathan Stanley
09-24-2008, 02:42 PM
No Warm-up

Power Clean: 1x5x95#; 1x5x115#; 1x3x135#; 1x2x155#; 1x2x185#; 1x2x205#
Back Squats: 4x6x235#
Pull-ups: 4x6
Incline DB Bench: 4x6x65lbs L/R

5 min of LCCJ w/ a 24kg KB alt hands every 5 reps=56 total

Nathan Stanley
09-26-2008, 08:06 AM
Rugby Practice last night.

Sports Massage today.

Match tomorrow.

Nathan Stanley
09-28-2008, 01:01 PM
Saturday: Played the whole 80 min rugby match. Felt pretty good if not better than last week. I need to push myself a little more to see how I'll feel. We won 45-10. Nice win for us.

Nathan Stanley
09-29-2008, 08:23 AM
No warm-up other than w/ lighter lifts:

Jump Shrug 1x5x135; 3x5x205 lbs

RDL+Shrug 4x6x205 lbs

Bench 1x5x135; 1x6x205; 3x6x215 lbs

KB Press 24kg KB L/R 3x8

Nathan Stanley
10-01-2008, 07:50 AM
Didn't do any separate workouts yesterday anticipating that I'd get to go to practice. Had an okay rugby practice, but I'm a little sore right now.

I'm going to really struggle w/ getting in a full workout and taking care of some errand this afternoon. Post later today.

Nathan Stanley
10-01-2008, 02:41 PM
High Pull 1x5x95; 1x5x135; 2x5x185

Bulgarian Split Squat 4x6x(2x50 lbs DB)L/R

3x8xBentover Rows 185lbs

Nathan Stanley
10-03-2008, 09:13 AM
Rugby Practice last night. Good practice for the most part, although short.

Nathan Stanley
10-06-2008, 07:26 AM
No rugby this weekend due to family reasons.

Hard to come in and lift this AM.

Cleans: 5x95 lbs; 5x135 lbs; 2x185 lbs; 2x205 lbs; 2x225 lbs

Good Mornings 3x6x205lbs

Press: 3x6x155lbs

DB Bench: 3x6x67.5lbs L/R

Nathan Stanley
10-11-2008, 09:58 PM
Took it easy this week and other than lifting Mon. and practice Tues. I had too much going on to get a workout in. Of course that's an excuse. Played 80 minutes this weekend, and really felt the difference. My tibials were mush by half time. Luckily we still won 32-23.

Nathan Stanley
10-13-2008, 12:39 PM
6 am--Ugh

Hang Snatch: 4x5x 95# Easy and felt good just to move the bar.

Back Squats: 3x8x 255#

Bench: 4x3x225#

OHP: 4x6x72lbs L/R

Nathan Stanley
10-19-2008, 11:24 AM
On Wednesday:

High Pull-4x5x225lbs

Good Mornings-4x4x225lbs

Pull-ups 4x6

Saturday: 80 min of rugby

Nathan Stanley
10-22-2008, 07:50 AM
DB Cleans 4x5x50lbs L/R

Lunges 3x8x (2x50lbs DB)

OHP 3x8x155lbs

Dips 4x12

3 x Jingle Jangles (each jingle jangle is a 40 yards sprint, er, run down and back 5 times.)

Nathan Stanley
10-23-2008, 02:37 PM
I feel so sick...

Power Hang Snatch 5x95#; 5x115#; 5x135#; 1x155#

RDL 3x5x225#

Bent Rows 8x72#; 8x77.5#; 8x82# L/R

Pull-ups 2x5 Felt Like Crap.

Nathan Stanley
11-03-2008, 07:36 AM
Sick all last week and decided not to go to rugby or workout since our match was cancelled.

Weighed and measured today: 237.6 lbs; waist 43 inches. Me so fat.

Nathan Stanley
11-07-2008, 05:57 PM
Rugby last night, and tomorrow!