T_M's Training Journal

[T_M]

4-16-22 Saturday

Morning walk 4 miles

Power cleans
135 x 5
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3,3,3,3,5

[T_M]

4-20-22 Wednesday

Didn't feel like rowing, didn't know what else to do, so I did power cleans again.

Power clean (rep sets were touch pause and go)
135 x 2
145 x 2
155 x 2
165 x 2
175 x 2
185 x 2
195 x 2
205 x 1
215 x 1
225 x 1

Not a good rep so I dropped back and reset

185 x 2
205 x 1
225 x 1,1,1

These were much better. Went for a back off set

185 x 8

Late meetings tomorrow then packing for vacation. Perhaps there will be a decent hotel gym where I can get some weighted movements in over the next ten days or so.

[T_M]

5-2-22 Monday

Took the better part of two weeks off for vacation...no real training but enough walking to stave off too much weight gain from all the good food and drinks. Today was just getting my body re-oriented to the weights.

SSB squats
155 x 10,10,10,10

Deadlift
255 x 10,10,10

Pendlay rows (wide grip)
185 x 10,10,10

Power cleans
185 x 5,5

[T_M]

5-4-22 Wednesday

Row 5K @2:16.4/500m pace
avg rate 18 spm

Dead hang 20 seconds EMOM x 6

EZ bar curls 95 x 10.10.10.10

Still sore from Monday's workout so took things easy

[T_M]

5-5-22 Thursday

Grace (modified)
Power clean 185 x 30 in 12 minutes
(broke it up into six sets of 5)

Press ladder (singles)
135 x 1,1
140 x 1,1
145 x 1,1
150 x 1,1
155 x 1,1
160 x 1,1
165 x 1,1
170 x 1,1
175 x 1

Dead hangs x 2 x 30 seconds

Neck work

[T_M]

5-8-22 Sunday

Row easy 5K

Five rounds of:

Tricep extensions with resistance band: 70 x 20+
EZ bar curls 95 x 12
Trap bar jumps 135 x 10

Neck work

[T_M]

5-9-22 Monday

Two hand KB Swings
45 x 50
50 x 50
70 x 30
70 x 30
106 x 20
106 x 20

Dead hangs 30 seconds x 4

Neck work

[T_M]

5-11-22 Wednesday

Easy 5K Row @2:16.1/500m pace
avg rate 19 spm

Deadlift
135 x 10
245 x 5

315 x 2 EMOM x 30

[T_M]

5-12-22 Thursday

SSB squats
155 x 5
205 x 5
255 x 3
305 x 1
325 x 1
350 x 1
300 x 5

Power cleans (touch and go reps)
135 x 2
165 x 2
185 x 2
205 x 2,2

Neck work

[T_M]

5-14 and 5-15-22 Saturday and Sunday

No specific training per se but plenty of GPP work around the house moving furniture, yard work, assembling outdoor furnishings, lifting and carrying 100 pound bags of sand for outdoor projects etc.

Sore in places I forgot existed.

Hopefully some weights before another work trip second half of the week.