T_M's Training Journal

[T_M]

2-12-22 Saturday

Row 7K @2:15.5/500m pace
avg rate 20 spm

SSB squat 185 to 20"box / DL 245
10/10
12/12
15/15
20/20

[T_M]

2-14-22 Monday

Row 3 x 1K progressively fast

1. @2:09.6/500m pace; 21 spm
2. @2:04.9 24 spm
3. @1:55.8 28 spm

Power cleans (reps sets were touch pause and go)
135 x 3
155 x 3
185 x 3
205 x 2
225 x 1
235 x 1
240 x 1
225 x 3
205 x 5

I was planning to do two 1K warm up rows prior to a hard effort 2K test, but about 700 meters into the 2K, doubts about maintaining my pace for a sub 7:30 finish got the best of me so I slowed down and just completed the third 1K. I used this as a warm up for the power cleans which seems to have paid off as I haven't PC'd 240+ in a few years.

[T_M]

2-15-22 Tuesday

Just enough time for a quick 5K row on the concept 2

5K @2:14.4/500m pace
avg rate 20 spm

[T_M]

2-16-22 Wednesday

Two-hand Russian Swings
106 lb KB x 5 EMOM x 30 minutes

Row 2K @1:58.3/500m pace
Avg rate 27 spm

This was a 7:53 2K row at about RPE 8.5 or 9...makes me realize how foolish I was to think I was capable of a sub 7:30 the other day. 7:45 is probably my limit at this point of my fitness level.

[T_M]

2-17-22 Thursday @EOS fitness

Treadmill walk jog
Cable lat pulls
Seated machine bench
DB curls

2-19-22 Saturday

Stair stepper 12" x ten minutes

(No jerk) Grace: PC 185 x 30 in 7:52
did six clusters of five

Triceps extensions with resistance band

[T_M]

2-21-22 Monday

Row 5K @2:14.6/500m pace
avg rate 20 spm

Pendlay rows (wide grip)
185 x 10
205 x 6
225 x 6
255 x 4,4,4,4

Trap bar DL jumps
155 x 5,5,5,5,5

[T_M]

2-23-22 Wednesday

Stair steps 12" x 10 minutes

Power cleans (touch, pause and go reps)
185 x 3,3
205 x 2,2
225 x 2,2

SSB squats to 20" box
185 x 10
235 x 10
285 x 10

Deadlift
255 x 5
305 x 5
375 x 5

This was a fairly low motivation effort

[T_M]

2-25-22 Friday

Row 5K @2:17.6
avg rate 19 spm

three minute rest

Row 5K @2:14.7
avg rate 21 spm

I don't wear a heart monitor anymore, but I'm sure my HR didn't go much higher than 120-125..easy UT2 type cardio

[T_M]

2-27-22 Sunday

Kind of a potpourri of exercises today

Morning @ EOS fitness

Seated machine bench
Worked up to sets of 5 dead stop reps at 220 without pain

Cable lat pulls: 180 x 8,8,8,8

Power cleans (touch pause and go reps)
135 x 5
185 x 4
205 x 3
225 x 3,3
this was totally spontaneous to take advantage of a rare platform vacancy

Treadmill jog walk 1 mile

Afternoon @ garage gym

Light SSB squat (no sleeves or wraps and happily somewhat pain free)
135 x 10,10,10,10,10

Alternate sets with dead hangs from rings
5 sets of between 30 and 45 seconds

[T_M]

2-28-22 Monday

Stair stepper to 12" step w/ light dumbells x 10 minutes

Row 5K @2:12.3/500m pace (151 watts)
avg rate 21 spm

Fairly easy...approx 6.5 to 7 on the RPE scale...steppers were a good warm up.