T_M's training journal

T_M

Level 5 Valued Member
6-17-20 Wednesday

Power Clean (shoulder rack practice/drop and reset reps)
135 x 5,5
155 x 5
185 x 5
205 x 3,3,4

Front Squat
135 x 5
155 x 3
185 x 3
205 x 3
225 x 3

Back Squat (high bar)
225 x 5
255 x 5
275 x 5

Row 5 minutes/1120 meters warm down

used my Rehband knee sleeves instead of wraps on squats again...still felt good
 
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T_M

Level 5 Valued Member
6-19-20 Friday

Power Cleans (shoulder rack practice)
135 x 5
155 x 5
185 x 20 singles

OHP
95 x 6,6
115 x 6
135 x 6
155 x 4,4

6-20-20 Saturday

Early morning walk 3.5 miles (hot in the desert)

Afternoon
row 5K @2:07/500m pace
average rate 20 spm

break to jump in the pool

row 5K @2:09.4/500m pace
average rate 21 spm
 

T_M

Level 5 Valued Member
6-29-20 Monday

Took a week of to dedicate some time to home improvement projects I've been putting off. Back at it today and just trying to get the body use to some weighted movements...nothing too crazy

Power Cleans (touch and go reps)
135 x 5
165 x 5
185 x 5
205 x 5

Pendlay rows (wide grip)
205 x 8
225 x 8
245 x 6
265 x 4
285 x 4

DB Snatch (alternate hands each rep)
60 x 10
60 x 10
90 x 10

OHP
135 x 6
145 x 6,6,6

Short cool down row 500 meters
 

T_M

Level 5 Valued Member
7-3-20 Friday

Tried a push/pull circuit today: five rounds of the following
OHP 135 x 6
Power clean (touch and go reps) 185 x 5
Trap bar DL+shrug 305 x 6

Closed things out with an easy 2K row @2:12.2/500m pace
 

T_M

Level 5 Valued Member
7-5-20 Sunday

Back Squat (high bar)
135 x 8
185 x 5
225 x 3
275 x 3
325 x 2
345 x 1
275 x 5

Row 2K @2:06.4
 

T_M

Level 5 Valued Member
7-8-20 Wednesday

Push/pull circuit: Five rounds of:
OHP 135 x 6
Power Clean 185 x 5
Trap bar DL + Shrug 305 x 6

Row 2K @2:15.5
 

T_M

Level 5 Valued Member
7-12-20 Sunday

Vacationing on the Balboa peninsula in So Cal....Lots of activity yet little room for formal training. That said, I think I should give myself a little credit for my movements during the day.

Today....

2 hour ride on the beach cruisers between Newport and Huntington Beach piers.

30 minutes of body surfing

KB dead snatches: 50 lbs x 100 reps (alt hands each reps...5 sets of 20)
 

T_M

Level 5 Valued Member
7-13-20 Monday

KB dead clean and press
50 lb x 20 x 2 sets (alt hands each rep)
70 x 10 x 2 sets (alt hands each rep)

KB swing snatch
50lb x 10 (each hand x 2 sets)

Dead snatch
50 lb x 20 x 2 sets (alt hands each rep)
70 x 10 (alt hands each rep)

Pulling wagon with 100 pounds of coolers and gear through 75 yards of soft sand x 2 sets

20 minutes of body surfing
 

T_M

Level 5 Valued Member
7-18-20 Saturday

Back Squat (high bar)
135 x 10
155 x 10
185 x 10
205 x 10
225 x 10
245 x 10

Row 5K @2:10.5/500m pace
average rate 19 spm

Back home from vacation. approx. 105 in my garage...thank goodness for the industrial fan. Felt good to get under the bar today.
 

T_M

Level 5 Valued Member
7-19-20 Sunday

Row 5K @2:13.4/500m pace
average rate 19 spm

Pendlay Rows (wide grip)
135 x 10
185 x 8
205 x 8,8,8,8

Very stiff and sore from Saturday's squats. Took the whole 5K row to loosen up enough for the Pendlays.
 

T_M

Level 5 Valued Member
7-21-20 Tuesday

Couple of 5K rows separated by a much needed water break in my sauna-like garage

5K @2:17.1/500m pace
average rate 18 spm

5K @2:12.1/500m pace
average rate 19 spm
 

T_M

Level 5 Valued Member
7-22-20 Wednesday

Row 2K warm up @2:10/500m pace

Single leg squats (bodyweight)
to 24" box: 10L, 10R, 10L, 10R

to 20" box: 8L, 8R, 8L, 8R, 8L, 8R

Row 1K @2:02.0

Dead lift
135 x 10
225 x 3
325 x 3
405 x 3,3,3

Row 1K cool down

Single leg squats are new to me. took a bit to get my balance...would like to learn to do a proper pistol squat some day but I don't believe my knee and hip mobility will allow it...we'll see.

DL was just trying to move the bar as quickly as possible.
 

T_M

Level 5 Valued Member
7-25-20 Saturday

3.5 mile walk

Single leg squats to 20" box
bodyweight x 40 reps each leg (4 sets of 10 throughout the day)

7-26-20 Sunday

Row 6K @2:11.2/500m pace
average rate 20 spm

Single leg squats to 20" box
bodyweight x 20 reps each leg (2 sets of 10)
 

T_M

Level 5 Valued Member
7-27-20 Monday

Squat
135 x 5
155 x 5
185 x 5
205 x 5
225 x 3
275 x 2
325 x 1
355 x 1
370 x 1
275 x 5

Row 3K @2:12.8/500m pace
average rate 20 spm
 

T_M

Level 5 Valued Member
7-29-20 Wednesday

Row 5K @2:09.2/500m pace
average rate 20 spm

Single leg squats
BW to 20" box: 4 sets of 10 each leg
BW to 18" box: 1 set of 10 each leg
BW to 17" box: 1 set of 5 each leg

OHP
135 x 5 sets of 5
 

T_M

Level 5 Valued Member
7-31-20 Friday

Row 3 x 2K on five minutes rest

1, @2:13.1/500m pace; 20 spm

2, @1:57.8/500m pace; 27 spm

3, @1:54.6/500m pace; 29 spm

Row 1K cool down

Shoulder rehab exercises
 

T_M

Level 5 Valued Member
8-1-20 Saturday

Row 2K @2:07.4/500m pace 20 spm

Power Cleans
135 x 5
155 x 5
185 x 5
205 x 5

Pendlay rows (wide grip)
225 x 8,8,8

Single leg squats to 20" box
holding 25 lb plate x 3 sets of 10 each leg
holding 35 lb plate x 1 x 10 each leg

Super set with neck work

Row 2K @2:09.4/500m pace 21 spm
 

T_M

Level 5 Valued Member
8-4-20 Tuesday

Squats
135 x 10
185 x 10
215 x 10
245 x 10
265 x 10

Single leg squat to 20" box
holding 45lb KB x 1 set of 10 each leg
1 set of 5 each leg

Row 2K @2:15/500m pace 20 spm

I intended to do a 5K but the heat drained me of energy and motivation

Forgot to log Sunday's work

8-2-20 Sunday

Row 7K @211.3/500m pace 19 spm
 
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