T_M's Training Journal

[T_M]

1-19-22 Wednesday

Power cleans (rep sets are touch, pause and go)
135 x 5
155 x 3
175 x 2
195 x 2
205 x 2
215 x 2
225 x 2,2
205 x 3,3,3

Pendlay rows (wide grip)
205 x 5
245 x 5

Deadlift
245 x 3
315 x 3
365 x 3
415 x 3

Felt strong enough on the PCs but my timing was a little off...everything else was just filler...

[T_M]

1-21-22 Friday @ EOS fitness

10 minute treadmill walk/jog

Seated machine bench
70 x 10
100 x 10
130 x 10
145 x 10,10
130 x 10

Dead hang 45 seconds

Peck Deck: 100 x 10,10,10,10

Cable lat pulls: 160 x 10,10,10

Alternating DB curls: 45 x 10,10,10

10 minute treadmill walk/jog

Just a little body building fluff. Only a little shoulder pain with the machine bench...had it set up to about a one-board ROM.

[T_M]

1-22-22 Saturday

Conditioning day

Row 5K @2:12/500m pace
avg rate 20 spm

20 minute treadmill walk/jog

SSB squat 185 x 5 and 10 reps sets to 24" box EMOM
20 minutes alternated 5 and 10 reps sets

[T_M]

1-23-22 Sunday

Another conditioning oriented workout

Power clean
185 x 2 EMOM x 20 minutes

EZ bar curls
95 x 10,10,10,10

the EMOM was a real lower back burner

Averaged over 12,300 steps per day for the week

[irongeek]

1-23-22 Sunday

Another conditioning oriented workout

Power clean
185 x 2 EMOM x 20 minutes

Wow. 20 minute EMOM power cleans! I can definitely see how that would stress the lower back a tad!
Sounds like a fun way to get some conditioning, however.

[T_M]

Wow. 20 minute EMOM power cleans! I can definitely see how that would stress the lower back a tad!
Sounds like a fun way to get some conditioning, however.

It was pretty fun...but definitely felt it the next day.

[T_M]

1-26-22 Wednesday

At home on my Concept 2 rower

Row 5K @2:13.4/500m pace
avg rate 20 spm

@EOS fitness

Cable lat pulls: 160 x 10,10,10,10

Machine bench
70 x 10,10
100 x 10
130 x 10
145 x 10, 6
160 x 6
175 x 6
130 x 10

Peck deck: 100 x 10,10,10

Cable tricep push down: 75 x 10,10,10,10

Machine bench was mostly a test of how much pain I could endure while still getting some reps in. Everything else was old man beach muscle fluffing LOL

[T_M]

1-28-22 Friday

500 meter rowing sprints

1. @1:56.3 rate 26 spm warm up

2. @1:37.2 rate 33 spm

3. @1:37.1 rate 38 spm

Row 1.5K cool down

This was an eye opener. Lost considerable strength and cardiovascular capacity over the past few years. Used to be 7+ seconds faster at this effort. Reps #2 and #3 sucked the motivation out of me to do my planned lifts afterward...hopefully make up for it tomorrow.

[T_M]

1-29-22 Saturday

Row 2K @2:12.3/500m pace Warm up
avg rate 21 spm

Power clean (rep sets were touch pause and go)
185 x 3
205 x 2
215 x 1,1
225 x 1
235 x 1,1
205 x 5

Trap bar deadlift
155 x 10
245 x 5
315 x 5
365 x 3,3,3,3,3

[T_M]

1-30-22 Sunday

Row 2K @2:14.5/500m pace
avg rate 19 spm

SSB squat to 20" box
205 x 20,20

Row 2K @2:10.6/500m pace
avg rate 21 spm

SSB squat to 20" box
255 x 15,15


Averaged over 11,700 steps per day for the week