T_M's training journal

[T_M]

8-5-20 Wednesday

Row 2 x 5K on five minutes rest
1. @2:15.5; 19 spm
2. @2:11.6; 21 spm

Shoulder rehab exercises

 

[T_M]

8-6-20 Thursday

Row 5K @2:10.5/500m pace. 20 spm

Hang Cleans
135 x 5
155 x 5
185 x 5
205 x 5

KB OHP
50lb x 12 each hand

Row 1K cool down

 

[T_M]

8-10-20 Monday

Row 2K @2:10/500m pace. 20 spm

Deadlifts
155 x 5
245 x 5
315 x 3,3
365 x 3,3
415 x 3,3,3

Row 2K @2:01.8/500m pace. 25 spm

Hang Cleans
155 x 8
185 x 5,5,5

8-9-20 Sunday

4 mile early morning walk

Row 5K @2:10/500m pace, 21 spm

 

[T_M]

8-12-20 Wednesday

KB Press
50 lb x 2 sets of 5 each arm
70 lb x 2 sets of 2 each arm
70 lb x 2 sets of 5 each arm

Barbell OHP
95 lb x 10,10,10

Squat
155 x 5
205 x 5
255 x 5

Single Leg Squat
45 lb to 20" box x 2 sets of 5 each leg
45 lb to 17" box x 2 sets of 5 each leg

Impressions: KB press is fairly new to me. Need to learn to stabilize my body better, but still a challenge with my right shoulder. With the heat, I was pretty much out of gas by the time I started to squat.

 

[T_M]

8-17-20 Monday

Squat
155 x 5
185 x 5
205 x 5
245 x 3
275 x 3
315 x 3,3,3

Pendlay Rows (wide grip)
205 x 10,10,10

Row 2K @2:13.4. spm 20

8-16-20 Sunday

Row 5K @2:10.0. spm 21

 

[T_M]

Had to take the last several days off. I expect the next few weeks of training to be sporadic and not particularly challenging.

8-24-20 Monday

Power Cleans (touch and go reps)
155 x 5 sets of 5

Deadlift
245 x 5
315 x 5
405 x 1
455 x 1
315 x 10

 

[T_M]

8-28-20 Friday

Power cleans (touch pause and go reps)
155 x 5,5
165 x 5
175 x 5
185 x 5,5

Squat
155 x 10
185 x 8
205 x 8
225 x 8,8,8

OHP
95 x 8
115 x 6
135 x 6,6

 

[T_M]

9-2-20 Wednesday

Limited time and ability to train lately...got in a quick and easy circuit last night

5 rounds of the following with 40 lb dumbells

OHP x 10
curls x 10
bench presses x 10+
bent over rows x 10+

 

[T_M]

9-5-20 Saturday

Front squat
135 x 3
155 x 3
185 x 3
205 x 3
235 x 1
255 x 1
275 x 1

Row 2K @2:20/500m pace
rate 21 spm

Haven't done front squats in about 2 months, so I was reasonably happy with these.

 

[T_M]

9-7-20 Monday

Power cleans (touch and go reps)
135 x 5
155 x 5
185 x 3,3,3,3,3
205 x 2,2,2

Deadlift
245 x 6
315 x 20

finished off with some barbell curls and side delt raises

 

[T_M]

9-9-20 Wednesday

Row 5K @2:12.2/500m pace
rate 19 spm

Some light body building stuff:
Close grip bench
Rear delt DB raises

 

[T_M]

9-11-20 Friday

Squat
135 x 5
155 x 5
185 x 5
205 x 5
235 x 3
265 x 3
305 x 3,3,3

Row 2K @2:14.9/500m pace
rate 19 spm

Meant to do a 5K but my mid back was stiffening up and decided to cut it short and not press my luck

 

[T_M]

9-12-20 Saturday

Row 5K @2:11.7/500m pace
rate 20 spm

Barbell row from elevated bench (snatch grip)
135 x 10,10,10,10

 

[T_M]

9-13-20 Sunday

Row 5K @2:10.3/500m pace
rate 20 spm

OHP 90 lb x 10,10
BB curls 100 lb x 10,10

Row 5K @2:10.3/500m pace
rate 21 spm

 

[T_M]

9-20-20 Sunday

Not much training lately...just tried to feel some weight today without doing anything stupid

Power Cleans
worked up to 205 for several singles

Deadlift
worked up to 415 for three singles

Double KB clean and press
50 lb x 2 sets of 10

single KB clean and press
70 lb x 1 set of 5 each arm

also got in a 4 mile walk this morning and will have over 12,000 steps for the day by the time I hit the sack

 

[T_M]

9-21-20 Monday

Front Squats
135 x 3
155 x 3
185 x 3
205 x 3
225 x 2
255 x 1
280 x 1

Back Squat
255 x 5

 

[T_M]

9-23-20 Wednesday

Power Cleans
Worked up to 215 for several singles

Deadlift
245 x 2
335 x 2
385 x 2
435 x 2,2

100 meter rowing sprints
1. 16.2 seconds
2. 15.7 seconds

cool down row, 1K

 

[T_M]

9-26-20 Saturday

4 mile early morning walk

Squat
155 x 5
185 x 5
225 x 3
275 x 3
305 x 1
335 x 1
365 x 1

Front Squat
155 x 3
185 x 3
225 x 3

Pendlay rows (wide grip)
155 x 10
225 x 8
245 x 6
265 x 4

 

[T_M]

9-28-20 Monday

Power cleans
worked up to 225 for a few singles

Hang cleans
155 x 5
185 x 3
205 x 2
225 x 1
235 x 1

Deadlifts
245 x 5
315 x 3
365 x 3
415 x 5

 

[T_M]

9-30-20 Wednesday

Squat
155 x 5
185 x 5
225 x 5
275 x 3
305 x 6

Front Squat
155 x 3
185 x 3
225 x 2
255 x 1

Barbell OHP
worked up to 190 lbs for two strict singles

Getting smarter in my old age...thought about doing 8 with the 305 but backed off after 6 perfect reps. Trying not to over-extend myself and press my luck...stay healthy to lift another day.