T_M's Training Journal T_M's Training Journal

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Thread: T_M's Training Journal

  1. #1
    Join Date
    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

    Default T_M's Training Journal

    • starting strength seminar june 2022
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    Greetings,

    Every few years it seems I need to find a new home to log my training. Iíve 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 Iíll give it a go.

    Just turned 60

    6í2 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.

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

    Right now, Iím 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

  2. #2
    Join Date
    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

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    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

  3. #3
    Join Date
    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

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    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

  4. #4
    Join Date
    Jun 2016
    Location
    Michigan
    Posts
    883

    Default

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

  5. #5
    Join Date
    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

    Default

    Quote Originally Posted by irongeek View Post
    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!

  6. #6
    Join Date
    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

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    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

  7. #7
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    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

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    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

  8. #8
    Join Date
    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

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    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

  9. #9
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    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

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    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.
    Last edited by T_M; 12-18-2021 at 11:07 PM.

  10. #10
    Join Date
    Dec 2021
    Location
    Las Vegas, NV
    Posts
    106

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    starting strength coach development program
    12-19-21 Sunday

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

    Averaged over 13,000 step per day this week

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