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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
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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.
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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
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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
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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
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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
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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
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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
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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
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05-16-2022, 09:36 AM
#100
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.
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