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T_M's training journal

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T_M

Level 6 Valued Member
Greetings,

58 years old, 6’3 and about 226 lbs. I’ve been training in some way or another since I was a teenager. From mid-30s to mid-40s I focused on power lifting. My training for the past decade has been pretty eclectic. Some weeks might emphasize low intensity steady state work, HIIT and cross training with power versions of Olympic lifts, KB swings and power lifts. Generally, my training revolves around the Concept 2 rower. I’m a healthcare executive for a living and spend a lot of time at a desk, so another focus of late has been logging over 10,000 steps a day, so I may add my daily count in this log as well.

It’s good to find a place with so many people logging their training. Over the past twenty years or so, I’ve logged my workouts on five or six different sites…all of which eventually disappeared. I’m hopeful this place will be around for a while.

I’ll kick this off with my last few workouts:

4-13-20 Monday

Deadlift
155 x 10
205 x 10
245 x 10
295 x 1
335 x 1
385 x 1
405 x 1
445 x 1
485 x 1
505 x 1

Row 6K @2:14.6/500m pace

4-15-20 Wednesday

High bar back squat
155 x 10,10
185 x 10,10
235 x 10,10

Row 6K @2:10.5/500m pace

4-17-20 Friday

Power Cleans (touch and go reps)
165 x 10 set of 5

Row 5K @2:10.5/500m pace

4-18-20 Saturday

Row 3 x 5K @2:10.9; 2:08.8 and 2:09.2/500m pace

4-19-20 Sunday

OHP
90 x 6,6
115 x 6
135 x 6
155 x 3
165 x 2
175 x 1
185 x 1

Row 10K @2:10.2/500m pace

4-22-20 Wednesday

Row 2K @2:13.3 warm up

DL
155 x 10
245 x 10
315 x 10

Row 2K @2:09.6

DL
315 x 5
365 x 5,5,5

Row 2K @2:06.8
 
4-23-20 Thursday

High bar back squat
155 x 6
185 x 6
225 x 5
275 x 3
325 x 3

KB snatch with 50 lb bell (R,L)
15,15
10,10
10,10
10,10

Row 2K @2:12.9/500m pace

Poor sleep, empty stomach and not well hydrated this evening. Intended to do a 5K or 6K but handled down at 2...just not enough motivation.

Got in a 30 minute walk later. Total steps for the day 14,334
 
4-24-20 Friday

Row 7K @2:08.7/500m pace
r21 spm

water break

Row 5K @2:05.5/500m pace
r23 spm

After...too much thai food for dinner. 25 minute walk in the evening. 11,747 step for the day
 
4-25-20 Saturday

Early morning 3.5 mile walk

Afternoon
Power Cleans (touch-pause-go reps)
155 x 5
175 x 10 sets of 5

Row 5K @2:09.6
r21 spm

Steps: should hit 13,000+ after my evening walk
 
Welcome to the logs, @T_M !

Your training looks great. It certainly covers a lot of bases. How much of a background with Strong First do you have? Are you following any program currently or have goals beyond staying generally fit?
 
Hi Tim, thanks!

I only have a superficial knowledge of Strongfirst. I've lurked around the site from time to time and it's where I received my first introduction to kettlebells...that and a couple of youtube vids of Pavel.

I'm not following a program per se. I generally go by feel and what I may have neglected for awhile. I've incorporated many genres of training into my "routine" over the years: aerobic, power lifting, Olympic lifting, CrossFit, etc, Probably the one constant in my training is the C2 rower.

Thanks for dropping in.
 
4-26-20 Sunday

Rowing/bench intervals today:

10 sets of 500 meter rowing "sprints" and 10-rep bench presses during 3 minute rest intervals

Average pace of rows: 1:55.6
average SPM 27

Bench
135 x 3 sets of 10
145 x 3 sets of 10
155 x 4 sets of 10

KB one hand swings
70 lbs x 4 sets of 10 alt each hand

Took a while to get my shoulder ready for the bench intervals...it's the reason why I do so little and so light.
The rowing pace was good for the the number of reps though they were admittedly a bit slow.
 
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5-2-20 Saturday

Low intensity aerobic day

3 x 5K on the rower interspersed through out the later part of the afternoon

5K @2:11.6
average rate 20 spm

5K @2:09.1
average rate 20 spm

5K @2:07.3
average rate 21 spm
 
5-4-20 Monday

Row 2K @2:20.4 warm up

Power Snatch (touch and go reps)
90 x 5,5
115 x 5
Hang snatch
115 x 5

Row 2K @1:57.0/500m pace
Average rate 27 spm

Back squat (high bar)
155 x 5
205 x 5
235 x 5

Row 3K @2:10.3
Average rate 21 spm
 
5-8-20 Friday

Row 2K @2:08.4 warm up

Floor Press
135 x 10
155 x 8
165 x 8
175 x 8
175 x 7
175 x 6

Back squat high bar
155 x 10
205 x 8
255 x 6
305 x 4

Row 2K @2:10.5

I’ve never done floor presses before though I’ve been familiar with them for decades as an accessory movement for bench press. With my should impingement issues, I’ve been looking for an alternative and gave them a try tonight...shoulder felt fine and the lift was sufficiently challenging...will probably keep them in the mix for a while.
 
5-10-20 Sunday

Early morning walk 3 miles

Afternoon
Row 5K @2:10.2/500m pace
average rate 21 spm

Light DL reps
155 x 10
205 x 10
255 x 20

Row 1K cool down
 
5-11-20 Monday

Low intensity intervals

10 x 1K intervals, alternating easy and challenging reps
easy reps averaged 2:23/500m pace
challenging reps averaged 2:02/500m pace
 
5-15-20 Friday

Floor press
155 x 10
175 x 5
205 x 5,4,4,4,5

Back Squat high bar
155 x 6
205 x 6
255 x 6
305 x 3
355 x 1

4 x 1000 meter intervals alternating easy and hard reps
Easy reps avg 2:18/500m pace
Hard reps avg 1:59/500m pace

Total avg 2:08.6/500m pace
Avg rate 23 spm
 
5-16-20 Saturday

Early morning walk 3.5 miles

Afternoon
Row 5K @2:07.5/500m pace
average rate 21 spm

later
Row 4 x 1000 meters alternating easy and hard reps
easy reps averaged 2:18/500m pace @20 spm
hard reps averaged 1:58/500m pace @27 spm
 
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