T_M's Cross-training adventures

[T_M]

Greetings,

Haven’t logged on here for almost three years, but I haven’t stopped training either. I figured I would give this another go and gain some inspiration from you all along the way.

Turning 62 this month, 6’3 and about 230 lbs. I’ve been training in some way or another since I was a teenager. From my mid-30s to mid-40s I focused on power lifting. My training for the past dozen years has been pretty eclectic. Some weeks might emphasize low intensity steady state work, HIIT and cross training, others with power versions of Olympic lifts, KB swings and power lifts. I don’t follow a particular program, but I try to maintain some diversity and add new elements to keep all my parts performing reasonably well. Generally, my training revolves around the Concept 2 rower, though I recently acquired an Airdyne Pro, so that will be incorporated into my “schedule” as well.

Last workout:

10-22-23 Sunday

Power clean (pause at hang)
165 x 1,1,1
185 x 1,1,1
205 x 1,1,1
225 x 1
215 x 1
205 x 1,1,1

Front Squat (clean rack position)
165 x 3
185 x 3
215 x 2
245 x 2

Airdyne bike 3K cool down

 

[T_M]

10-24-23 Tuesday

Row 6K @2:18.0/500m pace
avg rate 19 spm
watts 133

High Bar Squats (sleeves)
165 x 5,5
185 x 5
215 x 5
245 x 3
265 x 3
305 x 2 (wraps)

Sissy squats
BW x 20

Airdyne 6K steady state
Time 11:55
watts 129

 

[T_M]

10-25-23 Wednesday

Short on time today

5 rounds of:

Airdyne 1K @210 watt
Supersetted with Deadlifts 225 x 10
completed in about 28 minutes

 

[T_M]

10-27-23 Friday

Airdyne 5K @136 watts

Power clean (pause at hang)
165 x 1,1,1
185 x 1,1,1
205 x 1,1,1
215 x 1,1,1
205 x 1,1,1

Power clean touch and go reps
165 x 5,5

SSB squats
155 x 5
205 x 3
255 x 3
305 x 3

Airdyne 5K @145 watts

 

[ShawnM]

Great work! Those are some great numbers!

 

[T_M]

Great work! Those are some great numbers!

Thanks ShawnM! I was feeing a little more ambitious than usual that day.

 

[T_M]

10-28-23 Saturday

Morning
Row 5K @2:14.7/500m pace
avg rate 20 spm
watts 143

Afternoon
CG Bench to 2 boards
135 x 5
165 x 5,5,5,5,5

KB 2 hand swings
70 lbs x 25,25,25,25

Pretty limited on what I can do with bench due to impingement in left shoulder.

 

[T_M]

10-29-23 Sunday

Row 7K @2:17.5
avg rate 19 spm
watts 134

Deadlifts
225 x 5,5,5
275 x 5,5
325 x 3,3,3

These felt heavy...was supposed to be light and fast...

 

[T_M]

10-31-23 Tuesday

SSB squats
155 x 5 (sleeves)
185 x 5
205 x 3
255 x 3
285 x 3
305 x 3
335 x 2 (wraps)
355 x 1
375 x 1

Front Squat (Clean rack position)
155 x 3 (sleeves)
185 x 3
205 x 2
225 x 1
245 x 1

 

[T_M]

11-1-23 Wednesday

Row 5K @2:18.3/500m pace
avg rate 19 spm
watts 132

CG Bench
95 x 10,10
145 x 8
165 x 5
175 x 5
185 x 5
165 x 8

Row 2K @2:16.8/500m
avg rate 20 spm
watts 137

Back extensions on Roman Chair
BW x 10,10

 

[T_M]

11-2-23 Thursday

Power clean (pause at hang)
145 x 3
165 x 3
185 x 1,1,1
195 x 1,1
205 x 1
215 x 1
225 x 1

Deadlift
225 x 3
275 x 3
325 x 3
375 x 2
425 x 2
225 x 5

Row 4 x 500m "sprints" (not maximal effort) on 3 minutes rest
avg pace 1:51.7/500m
avg rate 29 spm
avg watts 251

1K cool down

 

[T_M]

11-4-23 Saturday

Steady state cardio day

Row Half Marathon (21,097 meters)
Pace 2:21.2/500m
avg rate19 spm
watts 124
Total time 1:39:20

Later

Airdyne 10K at 120 watts
time 20:38

Last time I rowed a HM was 2016...might be a few years before I do it again.

 

[T_M]

11-5-23 Sunday

Front Squat (Clean rack position) (sleeves)
95 x 5,5
145 x 3
165 x 2
185 x 2
205 x 2
225 x 1
245 x 1
255 x 1
225 x 2
195 x 3

Sissy squats
BW x 15,15

Single leg squat to 20" box
BW x 10 each leg

fin

 

[T_M]

11-6-23 Monday

Row 3K @2:14.4/500m pace
avg rate 20 spm
watts 144

CG Bench
95 x 10,10
145 x 5
165 x 5
195 x 3,3,3,3,3
165 x 8

 

[T_M]

11-8-23 Wednesday

Airdyne 4 min 20/10 intervals @RPE 5 warmup

Powerclean (touch/pause/go reps)
145 x 6,6
165 x 3,3
195 x 3,3,3,3,3

Airdyne 4 min 20/10 intervals @RPE 7

Deadlift
225 x 5
295 x 3
335 x 3
405 x 5
225 x 10

Airdyne 5K steady state

 

[T_M]

11-9-23 Thursday

Airdyne 4 min 20/10 intervals @RPE 7ish warm up

SSB squats (sleeves)
155 x 5,5
205 x 5
255 x 3
305 x 3,3

Airdyne intervals same as above @RPE 8ish

Row 1K @1:57.7/500m pace
rate 27 spm
watts 215

Squats felt heavy...that's what I get for doing them the day after a challenging PC/DL workout.

11-10-23 Saturday

Easy 5K row in the morning

Traveling this weekend, no training or logging for a few days. Happy Veterans day weekend!

 

[T_M]

11-13-23 Monday

CG Bench
95 x 10,10,10
145 x 8
195 x 4,4,4,4

DB Pendlay Rows
90s x 6,6,6,6,6

Row 5K @2:14.0/500m pace
avg rate 20 spm
watts 145

 

[T_M]

11-14-23 Tuesday

Light SSB Squats
155 x 5,5
205 x 5,5

Front Squats (clean rack position, sleeves)
95 x 5,5
145 x 3,3
195 x 3,3

Power clean (pause at hang) (touch, pause and go reps)
145 x 5
165 x 5
185 x 3,3

Roman Chair back extensions
BW x 10,10

Work travel for the rest of the week

 

[T_M]

11-17-23 Friday

Got hit hard with the latest version of the flu early Wednesday morning, so I cancelled my travel plans and pretty much slept Wednesday, Thursday and half of today. Started feeling somewhat "normal" this afternoon, so I decided to do an easy abbreviated workout. Hope I didn't jump the gun.

Easy steady state Airdyne: 10K averaging 99 watts

SSB squats (wraps)
155 x 5
205 x 3
255 x 2
305 x 1
355 x 1

 

[T_M]

11-18-23 Saturday

Morning
Row 5K @2:19.6/500m pace
avg rate 19 spm
watts 128

Afternoon
Row 5K @2:17.8/500m
avg rate 19 spm
watts 134

Evening
Airdyne 10K @139 watts