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T_M's training journal

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11-21-20 Saturday

Squat
155 x 5
185 x 3
225 x 3
275 x 2
315 x 1
345 x 1
385 x 1
405 x 1

Front squat
225 x 1

Row 5K @ 2:12,5/500m pace

Very happy with the 405... haven’t touched that weight for squats for several years. I think my CNS was spent after that when I attempted FS so decided to bail on those
 
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11-23-20 Monday

Row 6K @2:12.4/500m pace
avg rate 20 spm

experimented with some different styles of push ups that don't hurt my right shoulder. besides the occasional OHP workout, I don't get much pressing in.

I'll be giving the rower more priority through the rest of this year to work on my conditioning...keeping the weight a little lower with higher reps.
 
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12-3-20 Thursday

Hang clean and press (clean every rep)
95 x 10
115 x 5
135 x 3
155 x 3
175 x 2 slight push press from here
195 x 1
200 x 1

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

Clean pull + shrug
275 x 5
305 x 5,5

Row 5K @2:12.1/500m pace
Avg rate 21 spm
 
T_M said:
12-3-20 Thursday

Hang clean and press (clean every rep)
95 x 10
115 x 5
135 x 3
155 x 3
175 x 2 slight push press from here
195 x 1
200 x 1

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

Clean pull + shrug
275 x 5
305 x 5,5

Row 5K @2:12.1/500m pace
Avg rate 21 spm
Click to expand...
Strong C + P’s there @T_M !
 
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12-5-20 Saturday

Row 4 x 2K on 5 minutes rest

1. @2:06.9/500m pace; avg rate22 spm. (Warm up interval)

2. @2:01.4; avg rate 25 spm

3. @1:56.3; avg rate 28 spm

4. @2:22.0; avg rate 18 spm. (Cool down interval)
 
12-6-20 Sunday

Morning
Row 2K @2:09.2/500m pace
avg rate 22 spm

Walk 4 miles

Afternoon
Row 1K warm up

DL 315 x 1+3 pushups EMOM
40 reps in 33:44

Row 2K @2:13.4

Had a good rhythm going with the EMOM and figured if I built a little buffer, I could get a some extra rest if I needed it...but frankly I was getting a little bored and getting up and down from the floor for the push ups was uncomfortable for my joints.
 
12-12-20 Saturday

Row 60 minutes
13,575 meters @2:12.6/500m pace
Avg rate 20 spm

Row 1K cool down

This was supposed to be a half marathon row, but as I approaching the one hour mark, I realized that I was inadequate to the task. I couldn’t handle the idea of another 30+ minutes. My last HM was February 2016 when I was routinely rowing 50 -60 kilometers every week and I did it at a 2:06 pace. Maybe try again later after more volume under my belt.
 
12-15-20 Tuesday

Rowing and pressing intervals:

Row 2K @2:11.5/500m pace: 21 spm

Push ups: 4 sets of 10

Row 2K @2:07.1 pace; 22 spm

Push ups: 4 sets of 10

Row 2K @2:05.1 pace; 23 spm

OHP: 115 x 5,5,5,5

Row 3K @2:08.7 pace; 21 spm
 
I've been a little lazy lately...both in training and in logging

12-17-20 Thursday

Row 2K warm up

Power cleans (touch and go reps)
135 x 5,5
155 x 3,3
185 x 2,2
205 x 1,1,1

Hang clean 205 x 1 (nothing there)

Row 1K @2:11.5

12-19-20 Saturday

Early morning 5K row @2:11.4 pace

Walk 60 minutes (approx 3.5 miles)

Afternoon row 5K @2:09.3 pace
 
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