T_M's Training Journal

[T_M]

4-1-22 Friday

Light weight high rep stuff

Deadlift 185 x 30

Grace: 75 x 30 in 1:40

SSB squats 155 x 25

Press: worked up to 175 x 1,1,1

A quasi HIIT session except for the press

[T_M]

4-2-22 Saturday

Early morning fasted row: 5K @2:17.3/500m pace (easy)
avg rate 19 spm

eat

4 mile walk

watch final four game one/nap

Clean high pulls (clean pull, shrug, extend until arms bend)
235 x 5,5,5,5,5,5,5

Pendlay rows wide grip
205 x 10,10

fin

[T_M]

4-3-22 Sunday

Morning walk 4 miles

Afternoon Row 5K @2:13.3/500m pace
avg rate 20 spm
147 watts

[T_M]

4-4-22 Monday

Low rate row

Row 10K @2:21.1/500m pace
watts 125
avg rate 17 spm

[T_M]

4-6-22 Wednesday

Low rate row

Row 5K @2:19.6/500m pace
avg rate 17 spm

3 mile walk in the evening

[T_M]

4-7-22 Thursday

Lent my SSB to my son so had to use the barbell:

HBBS
135 x 10
155 x 10
205 x 5
255 x 5
275 x 3
305 x 3
325 x 3
275 x 5

Pendlay row (wide grip)
205 x 10
225 x 10
240 x 10

[T_M]

4-9-22 Saturday

Morning

LISS Row

Row 12K @2:18.5/500m pace
avg rate 18 spm

Afternoon

Deadlift (slow easy progression)
135 x 10
185 x 10
225 x 5
275 x 5
335 x 3
385 x 3
405 x 10

[T_M]

4-11-22 Monday

Light HBBS/front delt raise supersets
135 x 5/15 x 10 each arm x 5 sets

Light HBBS volume sets
135 x 10.20.20

EZ bar curls
95 x 10,10,10

Resistance band tricep extensions
70 x 20,20,20

[T_M]

4-13-22 Wednesday

Row 2K @2:14.4/500m pace
avg rate 19 spm
avg watts 144

Row 2K @2:07.6/500m pace
avg rate 21 spm
avg watts 168

Row 2K @2:03.9/500m pace
avg rate 24 spm
avg watt 181


Low pull/max watt test

Damper 7: 1:15/500m pace 829.6 watts
Damper 8: 1:14/500m pace 863.7 watts
Damper 9: 1:14/500m pace 863.7 watts

[T_M]

4-15-22 Friday

Superset intervals

SSB squats 155 x 15 + Pendlay row 165 x 10
five rounds

SSB squats 255 x 7 + Pendlay row 205 x 5
three rounds

didn't push the rest intervals too much...kept things at a comfortable pace