all posts post new thread

T_M's Cross-training adventures

T_M said:
1-21-24 Sunday

Row 5K @2:15.6/500m pace
avg rate 19 spm
watts 140

CG Bench
115 x 15,15,15,15
125 x 12,12,12

I like to call this Pectoral Atrophy Minimization Training :)
Click to expand...
I thought the presses were in kgs for a moment and was going to send a GoFundMe request.
 
  • Like
Reactions: T_M
1-23-24 Wednesday

Airdyne sprints 8 seconds to 900+ watts EMOM x 10 warm up

SSB squats
155 x 5
205 x 6
225 x 15

Deadlift
185 x 5
255 x 5
305 x 2
355 x 2
405 x 2
445 x 2
465 x 2

The 225 x 15 will be my submission to the squat big plates thread. I wasn't planning on doing it so soon, but I was feeling pretty good after a long day of meetings. Sorry I couldn't match @Philippe Geoffrion in reps...I might've passed out if I tried LOL.
 
T_M said:
1-23-24 Wednesday

Airdyne sprints 8 seconds to 900+ watts EMOM x 10 warm up

SSB squats
155 x 5
205 x 6
225 x 15

Deadlift
185 x 5
255 x 5
305 x 2
355 x 2
405 x 2
445 x 2
465 x 2

The 225 x 15 will be my submission to the squat big plates thread. I wasn't planning on doing it so soon, but I was feeling pretty good after a long day of meetings. Sorry I couldn't match @Philippe Geoffrion in reps...I might've passed out if I tried LOL.
Click to expand...
On an SSB tho and only 1 rep away!!!

Plus…some might fine pulling there, partna.
 
Late entries

1-26-24 Friday

Airdyne sprints all out to 950 - 1000 watts EMOM x 30
max watts hit 1144

CG bench
95 x 15
115 x 10
145 x 10,10,10,10,10

1-27-24 Saturday

4 mile walk

1-28-24 Sunday

4 mile walk (morning)

One hand KB swings
45 lbs. x 30 x 4 sets each hand

Suitcase carries
45 lbs x 125 meters x 2 sets each hand

Had some beautiful weather in the desert this weekend. Morning walks were upper 50s and sunny.
 
1-31-24 Wednesday

Airdyne sprints 10 seconds to 700-800 watts EMOM x 10 (warm up)

Front squats (clean rack position/sleeves)
95 x 5,5
145 x 2,2,2,2
195 x 2,2

SSB squats
205 x 5,5,5,5

Power cleans (touch and go reps)
135 x 5
155 x 3
185 x 3,3,3

Farmer carry
90 lb DBs each hand x 45 meters x 2

Knees were achy during squats so I kept it fairly light.
 
Late entries

2-2-24 Friday

Row 1 minute on/1:10 off x 15 rounds
avg pace 1:49.5/500m
avg rate 28 spm
avg watts 266
total meters 4,107

1K cool down

2-3-24 Saturday

Row 5K @2:15.8/500m pace
avg rate 19 spm
watts 139

CG Bench
95 x 15,10
145 x 8,8
165 x 6,6
185 x 4,4
205 x 3 (some shoulder pain here, so backed off)
185 x 4,6
 
Late entries

2-8-24 Thursday at hotel gym

Treadmill 30 min walk/jog

Pendlay rows with DBs
55 x 10 x 8 sets

2-10-24 Saturday

Easy 30 minute row @2:22.4/500m pace
avg rate 18 spm
watts 121
6,325 meters

Goblet squats (narrow stance to 17 inch box)
45 x 10,10,10,10,10
70 x 10,10,10,10,10

High bar squat (same stance and depth)
115 x 10,10,10

SSB squat (same again)
155 x 10,10

1K cool down row

Working on a little quad hypertrophy with these squats
 
You must log in or register to reply here.
Back
Top Bottom