T_M's Training Journal

[T_M]

6-22-22 Wednesday

SSB squats
155 x 5
205 x 5
255 x 5
305 x 5

Pendlay rows
185 x 8
205 x 8
225 x 6
255 x 5
255 x 5

Row 5K @2:14.3/500m pace
avg rate 20 spm
watts 144

[T_M]

6-24-22 Friday

Row 8K @2:16.5/500m pace
avg rate 20 spm
watts 137

[T_M]

6-25-22 Saturday

Mid morning
Row 5K @2:15.7/500m pace
avg rate 20 spm
watts 140

Early afternoon
Row 5K @2:15.0/500m pace
avg rate 20 spm
watts 142

Late afternoon
Row 5K @2:13.3/500m pace
avg rate 21 spm
watts 148

[T_M]

6-26-22 Sunday @EOS fitness

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

Machine Bench
Light weight/high reps x three sets
(just getting a little pec work in, but killed my shoulder...got an orthopod appointment early July)

Cable lat pulls
160 x 8,8,8,8

Deadlifts (no belt/all about speed)
135 x 5
225 x 5
315 x 5
405 x 5

will be on work travel for most of next week

[T_M]

6-29-22 Wednesday

Short hotel gym workout

Cable uprises: 40 x 4 sets of 20 each arm

DB Snatch
75 x 5 each hand

Treadmill walk jog 1 mile

BB row with cable machine
200 x 4 sets of 10

DB incline bench
35s x 15,15,15
45s x 10,10

[T_M]

7-2-22 Saturday

SSB squats
155 x 10
205 x 5
255 x 5
305 x 2
345 x 2

Seal rows
185 x 8,6,6,6,6

Pendlay rows
205 x 8,8,8

[T_M]

7-9-22 Saturday

The week before last I was out of state on work travel, and then last week, home, sick with Covid. No real training for two weeks (except for my preCovid workout on the 2nd). As I get older, disruptions in my training routine become more difficult to recover from. And future interruptions are expected with work and family obligations. When I was younger, I would double up the work to overcome the losses. But that's not feasible as I get older. I’m going to implement a daily basic cluster of exercises that work the whole body (except bench and OHP), keeping the grooves greased and the body ready for action. It will be a higher frequency of training (almost daily) but lower or similar volume of what I was doing before. I will allow myself the ability to increase or lower the weight/rep scheme from time to time, or to substitute a more intensive focus on say, squats, power cleans, rowing, etc, instead of the daily basic cluster. In other words, the Daily Basic Cluster is my commitment to a minimum daily workout. The only legitimate excuses I will allow myself for missing a workout will travel and illness.

Here's the workout:

Row 1K on Concept 2 Rower
SSB squat 155 x 10
Power clean 135 x 10
Pendlay row 135 x 10
Deadlift 245 x 10
KB swing 106 x 10

Today it took me almost 21 minutes to complete this, but I’m still recovering from Covid…and it’s 96 degrees in my garage.

[T_M]

7-10-22 Sunday

Daily Basic Cluster

Row 1K @2:09.0/500m pace
SSB squats 185 x 10
Power cleans 135 x 10
Pendlay rows 155 x 10
Deadlift 245 x 10
KB swings 106 x 10

23 minutes. had to de load and reload bars. still recovering from illness and dealing with high temps in the garage. I did add a little weight to the SSBs and Pendlay rows.

[irongeek]

7-9-22 Saturday

The week before last I was out of state on work travel, and then last week, home, sick with Covid. No real training for two weeks (except for my preCovid workout on the 2nd). As I get older, disruptions in my training routine become more difficult to recover from. And future interruptions are expected with work and family obligations. When I was younger, I would double up the work to overcome the losses. But that's not feasible as I get older. I’m going to implement a daily basic cluster of exercises that work the whole body (except bench and OHP), keeping the grooves greased and the body ready for action. It will be a higher frequency of training (almost daily) but lower or similar volume of what I was doing before. I will allow myself the ability to increase or lower the weight/rep scheme from time to time, or to substitute a more intensive focus on say, squats, power cleans, rowing, etc, instead of the daily basic cluster. In other words, the Daily Basic Cluster is my commitment to a minimum daily workout. The only legitimate excuses I will allow myself for missing a workout will travel and illness.

I like your approach. Seems like a very sensible way to setup a daily workout with some room to hit a particular lift or two very hard for a while if you feel you have the time and energy. If not, the basic workout is just fine for keeping your strength and health at a good place. By the way, hope your Covid recovery went well and you are at or near 100% again.

[T_M]

Thanks Paul...yes, you captured my intent exactly.

I used to try to do too much too soon to catch up from a delay and end up in major pain for a week.

Covid was no fun, but others have suffered much worse than me, so I feel lucky.

Cheers!