T_M's Training Journal

[Cole Gorton]

zero energy and motivation...barely worth logging.

hey man that was 7 sets of bench, of course its worth logging!

[T_M]

hey man that was 7 sets of bench, of course its worth logging!

Thanks for the encouragement Cole! I guess I long for the days I used to do those sets and reps on the bench with 75-80 pounds more lol

9-22-23 Friday

Power clean + push press ( clean each rep)
95 x 3,3
135 x 2
145 x 2
155 x 1,1
165 x 1
175 x 1
185 x 1
175 x 1
155 x 1,1

SSB squats
155 x 20

Row 2K 136 watts

[T_M]

Late entry

9-23-23 Saturday

Row 5K @2:16.1/500m pace
avg rate 19 spm
watts 138

9-25-23 Monday

Warm up
SSB squat 155 x 3 + PC 155 x 2 + TB DL 225 x 3
Three rounds

Work sets
SSB squats 255 x 2 + PC 175 x 2 + TB DL 275 x 2
Five rounds in 11 minutes

Row 5K @2:18.4/500m pace
avg rate 19 spm
watts 132

[T_M]

9-27-23 Wednesday

SSB squats (wraps)
155 x 3
205 x 3
255 x 3
305 x 3
355 x 2
255 x 8

Seal Rows
135 x 10,10,10,10

[T_M]

9-28-23 Thursday

Deadlift (conventional)
135 x 5,5
185 x 5
225 x 5
275 x 3
325 x 3
375 x 3
425 x 1

Rowing sprints:
100 meters; 16.9 sec; 570 watts
100 meters; 16.6 sec; 612 watts
100 meters; 16.5 sec; 623 watts
100 meters; 16.5 sec; 623 watts
100 meters; 16.6 sec; 612 watts

Row 1K cool down

(DL was primarily a warm up for the rowing sprints)

[T_M]

9-29-23 Friday

Power clean - pause at hang - touch and go reps
135 x 5
155 x 5
175 x 3
185 x 3,3,3,3,3,3

Row 5K @2:18.4/50m pace
avg rate 19 spm
watts 132

[T_M]

9-30-23 Saturday

Front squat (clean rack position)
95 x 5,5,5
115 x 5
135 x 3
145 x 3
165 x 2
185 x 2
195 x 1
205 x 1,1

Row 5K @2:17.0/500m pace
avg rate 20 spm
watts 136

[T_M]

Late entry

10-1-23 Sunday

Row 5K @2:22.6/500m pace
avg rate 19 spm
watts 121

10-2-23 Monday

Row 6K @2:19.4/500m pace
avg rate 19 spm
watts 129

Light High Bar Squats
145 x 10,10,10,10,10

[T_M]

10-4-23 Wednesday

High bar squat (bare knees)
145 x 5,5
195 x 5
255 x 3,3,3,3,3

Power clean (pause at hang/touch and go reps)
135 x 3
155 x 3
175 x 3
200 x 3
185 x 3
195 x 3
185 x 5

Trap bar DL (low handles)
185 x 3,3,3
300 x 3,3,3,3,3,3

Row 1K cool down

[T_M]

10-5-23 Thursday

Row 7 x 1K on 2 minutes rest
avg pace 2:15.5/500m
avg rate 21 spm
watts 140

Upper lats (near the arm pit) felt strained from the TBDL volume the other day, so I kept my effort at around RPE 6.