T_M's Training Journal

[T_M]

Greetings,

Every few years it seems I need to find a new home to log my training. I’ve heard of Starting Strength in the past, but have always been engaged elsewhere. My last place went under and it looks like this place is still getting a decent amount of volume, so I’ll give it a go.

Just turned 60

6’2 and a half and I float around 237 lbs most of the time

Did some powerlifting in my thirties and forties, but doing mostly cross training (not crossfit) lately, including: conditioning work on the Concept 2 rower, traditional powerlifts (except bench), squats (SSB and front), power cleans and snatches and basic body building.

In the past 12 months, I was still able to do a 405 back squat to parallel and a 505 deadlift. I was also able to do a 100-meter sprint row in 14.9 seconds and cover 365 meters I one minute.

I’m done chasing PRs (but every once in a while, if I’m feeling good, who knows?)

Right now, I’m focusing on some conditioning and some light bodybuilding.

My last couple of workouts:

11-29-21 Monday

DL
155 x 10
185 x 10
205
245
275
315 x 5

DB clean and press
60 x 10,10,10 each hand

BB curls
95 x 10,10,10,10

12-1-21 Wednesday

Power cleans (touch pause and go reps)
95 x 10
135
155 x 5
185 x 3,3

SSB squats
155
185
205 x 10

BB curls
95 x 10,10,10

12-6-21 Monday

Row 5K @2:13.7/500m pace
avg rate 20 spm

BB curls
95 x 10,10,10,10

superset with light DL
185 x 15,15,15,15

12-8-21 Wednesday

Row 5K @2:16.2

five minute rest

Row 5K @2:15.6

[T_M]

12-10-21 Friday

Power cleans (touch, pause and go reps)
135 x 5,5
155
175 x 3
195 x 2
205 x 2,2

Pendlay rows (wide grip)
205 x 8,8,8

Deadlift
245 x 5
315
365
415
435 x 3

Tricep extension with ez curl bar
supersetted with barbell curls

Everything moved fairly well. A little shoulder pain with the tricep extensions

[T_M]

12-11-21 Saturday

Row 6K @2:14.4/500m pace
Avg rate 20 spm

SSB squats
155 x 10
205 x 8
255 x 5
305 x 3
255 x 5

Also got in over 16,000 steps for the day making my average for the week 12,540 per day

[irongeek]

Welcome to the board! Looks like you have a great training history and work hard to keep in good shape - keep it up!

[T_M]

Welcome to the board! Looks like you have a great training history and work hard to keep in good shape - keep it up!

Glad to be here and thank you for the kind words!

[T_M]

12-13-21 Monday

Press
95 x 6
135 x 3
145 x 3
155 x 3
165 x 3
95 x 10

This was a test as much as a workout. Haven't done any strict overhead presses in several months...quite a bit weaker in this movement.

Was going to do more but got interrupted and too much time passed sucking all my motivation to do anything else but watch the second half of MNF

[T_M]

12-14-21 Tuesday

Row 1K warm up

Row 10 x 500 meter intervals on 2 minutes rest
Avg pace 1:57.8/500m
Avg rate 28 spm

Row 1K cool down

Not a difficult session. Ten intervals is a lot for me but kept myself motivated watching John Wick 3

[T_M]

12-15-21 Wednesday

Front squat
135 x 5
155 x 3
185 x 3
205 x 3
225 x 3
255 x 1
275 x 1
205 x 5

Clean pull + shrug
245 x 5
275 x 5
305 x 5
325 x 5

EZ bar curls
90 x 10,10,10,10

[T_M]

12-18-21 Saturday

Power cleans (touch, pause and go reps unless otherwise noted)
135 x 5
135 x 5
155 x 3
185 x 2
205 x 2 (drop, reset and go)
225 x 1
225 x 1
185 x 5
185 x 5
195 x 3
200 x 3
205 x 3

bit of a sketchy progression. seems to take me a long time to warm up when doing PCs. up to and including the 225 felt sluggish, but the reps after 225 were snappy and comfortable. was going to row after but forgot I had to dog sit for number 2 son.

[T_M]

12-19-21 Sunday

Row 7K @2:16.0/500m pace
Avg rate 19 spm

Averaged over 13,000 step per day this week