TM's Training Journal/Torture Log

[TM79]

I totally agree with this line of thinking. After a lay off the conditioning sessions SUCK while you are try to get back. My conditioning work tends to wax and wane a bit due to the way I train from spring/summer - fall/winter. I usually dread coming back to it and then feel phuking great 2 - 3 weeks in.

Enjoying the rest?

It hasn't been that restful of a week. I'll have about 55 hours on my time card after I finally get home today (not complaining, that's going to be a nice paycheck). That and we have been getting the house cleaned up for my in-laws visit this weekend. That's two weeks in a row of company and I just started studying for the PMP test, so that is even more work to do. Sleep has been marginal at best all week. I'm hoping to catch up a little this weekend.

How is the beach man?

[TM79]

8/20/16:

Conditioning: Distance Run, Outdoor, Paved
5K, 25:13, 8:08 Pace, 428 Calories

Comments: Only 82 degrees for this one. Still very humid though. Whatever happened to me last week still seems to be affecting me. By about 2 miles I was pretty dizzy. Energy wise I was fine, but just had vertigo like symptoms. My neck feels really stiff and my head feels really heavy. Maybe it's bad posture at work... Oh well, I've had this off and on for a few years. It comes and goes... Happy to have this run in the books. Time to hang with the family for the rest of the day. Panthers are on at 3:00PM. Hope you all have a good day!

[DocJekyll]

Sorry to hear that; but it sounds like a nice payday. You need to catch up buddy. Ah, studying... I do t miss that. Project Managment Cert?

Excellent pace on that 5k today. Real good speed.

Dehydration by chance?

Beach has been great. Thanks.
Enjoy the family time.

[TM79]

Sorry to hear that; but it sounds like a nice payday. You need to catch up buddy. Ah, studying... I do t miss that. Project Managment Cert?

Excellent pace on that 5k today. Real good speed.

Dehydration by chance?

Beach has been great. Thanks.
Enjoy the family time.

I don't think it's dehydration. Not sure what the deal is. Yeah, it's a project management certification. Just trying to pursue something extra, you know? Thanks on the run. Glad to hear that the beach was fun.

[TM79]

8/21/16:

Squat
Work up to a 7 Rep Max for the day.
7x135, 7x185, 7x205, 7x225, 7x240

Deadlift
Work up to a 7 Rep Max for the day.
7x235, 7x275, 7x295, 7x315

Then, 30 reps of squats at 50%: 10x155, 12x155, 8x155

Then, 30 reps of deadlifts at 50%: 10x205, 7x205, 7x205, 6x205

Time: 45:10

Assistance
4 Rounds:
20 Box Step-ups (alternating), 24" Box
15 KB Swings, 40 lb Dumbbell
15 V-ups

Time: 11:15

Conditioning: Sprints

5 Rounds of:
10 Burpees (Fast)
*Rest 30 Seconds

Post Splits: 29, 28, 30, 32, 28





Comments: I've decided to get back into it this week. I will be going for 7's this week. The objective is to get close to my current 7RM and try to set a new one if I'm feeling it. Haven't done deadlifts in a while, so I'll have to see if they are still hurting my back. If they do, I may have to be done with them for good. I'd hate to do it, but getting hurt all the time is not functional training. Let's see how it goes. Current 7RM's are: Squat: 235 lbs & Deadlift: 320 lbs.
Squat: Legs felt really fresh for these following an off week. I would've broken my 7RM, but the depth was not where it needed to be, so I'm not counting it.
Deadlift: Got interrupted by a phone call in the middle of these. It was one of my guys from work who was sitting in the airport on the way to Puerto Rico so I felt obliged to pick up the phone. Good sets here. Got very close to my 7RM.
Burnout Sets: Decided to give myself a number to reach instead of just, AMAP. Deadlifts were all double OH grip, so that limited me on those quite a bit.
Assistance: This felt surprisingly well after an off week. It pays to keep your conditioning up.
Sprints: Only 50 total burpees but man these sucked. Originally I was going to do an interval run, but figured that would've been pathetic after squats and deads. Happy with these sprints though. Have a great day!

[DocJekyll]

Welcome,e back to the iron. Vids look pretty good to me. Looks like you may have lost your grip some during Deads (positioning on the bar?). Regardless, looked great for not doing them in some time. I'm in the same boat. Haven't pulled in while; but got some work in today. I'll need them this fall, so time to start working them in...slowly.

Reads like a pretty intense bout after the Deads and squats. Great job today finishing with those burpees.

And as for the PPM. Yeah, I get it.

Have a great Sunday!

[TM79]

Welcome,e back to the iron. Vids look pretty good to me. Looks like you may have lost your grip some during Deads (positioning on the bar?). Regardless, looked great for not doing them in some time. I'm in the same boat. Haven't pulled in while; but got some work in today. I'll need them this fall, so time to start working them in...slowly.

Reads like a pretty intense bout after the Deads and squats. Great job today finishing with those burpees.

And as for the PPM. Yeah, I get it.

Have a great Sunday!

Thanks Doc! Yeah, I was losing my grip a little on deads. Not surprising having not done them in a while. Wish I could've gotten more depth on those squats. I need to move the camera down a little to get a better vantage point. Hope you have a great Sunday as well my friend!

[PtReyesGreg]

Great workout today TM. The squat video looked good. Loved the music choice there btw. I'm a huge Waylon fan...even named my son Waylon. "Never Could Toe the Mark" is a good one for lifting.

Your deads looked good and strong too. Hopefully your back feels good. It'd be nice to keep those in the mix if you are able to. I hear you on the injuries though...sometimes certain lifts just don't agree with us and we have to leave them out. That's good to give them another good try like that though to see how it goes.

[TM79]

Great workout today TM. The squat video looked good. Loved the music choice there btw. I'm a huge Waylon fan...even named my son Waylon. "Never Could Toe the Mark" is a good one for lifting.

Your deads looked good and strong too. Hopefully your back feels good. It'd be nice to keep those in the mix if you are able to. I hear you on the injuries though...sometimes certain lifts just don't agree with us and we have to leave them out. That's good to give them another good try like that though to see how it goes.

Thanks Greg! It felt great to get through a session of moderately heavy deadlifts with no back pain. Hopefully that trend will continue for a few weeks. That's awesome that you're into Waylon as well, and a super cool name for a boy. That one came on my Merle Haggard Pandora station.

Yeah, I'm hoping to max out in 4-5 weeks on this go around, that's why I've included Deadlifts again. After that, they may disappear again for a while. Thanks man, and I'll check that song out! Cheers.

Trent

[shaneinga]

Nice squats TM! 7 at 240 is moving some great weights. Deads numbers are looking really great as well.

Burpees after all of that other work would have made me want to puke.

Great work put in!

[TM79]

Nice squats TM! 7 at 240 is moving some great weights. Deads numbers are looking really great as well.

Burpees after all of that other work would have made me want to puke.

Great work put in!

Thanks Shane! Didn't get the depth I wanted on squats, but they didn't look too bad. Hopefully I can make it though this heavy streak without injury.

[Hammerhagen]

Nice heavy work put in TM. Squats and deads were some solid amount of reps at those weights! Your tempo on the deads is fast with those touch and go reps you did. Showing some good strength there.

I like to reset in-between each deadlift rep and be methodical, i'm not sure i could handle that pace on those deads but I realize peoples deadlift styles vary quite a bit.

[TM79]

Nice heavy work put in TM. Squats and deads were some solid amount of reps at those weights! Your tempo on the deads is fast with those touch and go reps you did. Showing some good strength there.

I like to reset in-between each deadlift rep and be methodical, i'm not sure i could handle that pace on those deads but I realize peoples deadlift styles vary quite a bit.

Thanks man! I actually used to go faster, but was told to slow down and focus on the negative. I see a lot of people out there that almost ignore the negative all together. That doesn't make much sense to me. We wouldn't do that on bench press right?

Heck, your numbers speak for themselves though. You're light years ahead of me on DLs. Thanks man!

[Hammerhagen]

Thanks man! I actually used to go faster, but was told to slow down and focus on the negative. I see a lot of people out there that almost ignore the negative all together. That doesn't make much sense to me. We wouldn't do that on bench press right?

Heck, your numbers speak for themselves though. You're light years ahead of me on DLs. Thanks man!

yeah-no kidding. An out of control negative on bench wouldnt end up very well ....Like so much other stuff in weightlifting it probably boils down to what the lifters goals are. For me, i'm training for strength for an upcoming meet so i'm focused on the pull and lockout (the part that counts for scoring) and not too worried about the negative. At lower weights and warm up sets i do the controlled negative but for my main work sets i just do the pull and then reset between each rep. I don't want to risk injury on a controlled negative at high weights.

[fittofattofit]

That's a great session today with heavy squats and deads and then with the step-ups, KB swings and burpees. Kept you honest for a good 60 minutes there
For not having done deads in a long time those were very easy looking and if that was 5lbs off your old 7RM then you're to doing too badly

[TM79]

That's a great session today with heavy squats and deads and then with the step-ups, KB swings and burpees. Kept you honest for a good 60 minutes there
For not having done deads in a long time those were very easy looking and if that was 5lbs off your old 7RM then you're to doing too badly

Thanks for checking in over here! Man, I am still feeling that workout. Just got up and had a swing and a miss on my first attempt at putting on my shorts. DOMS abounds... Hoping to mitigate that with a metcon later. Let me go check out your journal. Thanks!

[TM79]

8/23/16:

Conditioning: Metcon

Continue for as long as possible until you cannot complete 3 rounds
within the 3-minute window. Every 3 minutes add 1 additional pull-up,
2 additional push-ups and 3 additional squats.

From 0:00-3:00, perform 3 rounds of: 1:13
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of: 1:23
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of: 1:38
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of: 2:02
6 pull-ups
12 push-ups
18 squats
From 12:00-15:00, perform 3 rounds of: 2:33
7 pull-ups
14 push-ups
21 squats
From 15:00-18:00, perform 3 rounds of: 2 Rounds + 8 Pull-ups + 10 Push-ups in 3:00
8 pull-ups
16 push-ups
24 squats
From 18:00-21:00, perform 3 rounds of: DID NOT COMPLETE
9 pull-ups
18 push-ups
27 squats
From 21:00-24:00, perform 3 rounds of: DID NOT COMPLETE
10 pull-ups
20 push-ups
30 squats

Comments: Normally I'm not a huge fan of metcons like this one, but this has my favorite combination of movements in it. If I actually complete the round of 10 pull-ups, 20 push-ups and 30 squats, I'll probably cap it there. I'll post my splits for each round too. Let's see how it goes...
Metcon: Well, never made it close to where I thought I would get. I guess that's not terribly surprising since the last round I did would have been 48 reps per minute. I could've done slightly better if my hamstrings weren't so tight. On the first round I almost pulled one of them about 3 reps into squats. I then stopped for a few minutes and warmed up some more, then resumed. The squats were pretty slow and getting down and up from push-ups was really awkward. Overall, that was:
75 Pull-ups
160 Push-ups
225 Squats
Well, this one is done. Tomorrow is either a rest day or Bench/Pull-ups. Have a good night!

[shaneinga]

That will get your heart rate up. Great work, that is a tough looking Metcon. Great job knocking down all those pull ups, push ups, and squats. Made it through 8 out of 10 rounds first try, impressive!

[TM79]

That will get your heart rate up. Great work, that is a tough looking Metcon. Great job knocking down all those pull ups, push ups, and squats. Made it through 8 out of 10 rounds first try, impressive!

Thanks Shane! I appreciate it!

[PtReyesGreg]

Good work yesterdy Trent. Like Shane said man that looks like a tough Metcon. I got tired just reading about it.

[DocJekyll]

8/23/16:


Conditioning: Metcon

From 0:00-3:00, perform 3 rounds of: 1:13
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of: 1:23
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of: 1:38
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of: 2:02
6 pull-ups
12 push-ups
18 squats
From 12:00-15:00, perform 3 rounds of: 2:33
7 pull-ups
14 push-ups
21 squats
From 15:00-18:00, perform 3 rounds of: 2 Rounds + 8 Pull-ups + 10 Push-ups in 3:00
8 pull-ups
16 push-ups
24 squats
From 18:00-21:00, perform 3 rounds of: DID NOT COMPLETE
9 pull-ups
18 push-ups
27 squats
From 21:00-24:00, perform 3 rounds of: DID NOT COMPLETE
10 pull-ups
20 push-ups
30 squats

75 Pull-ups
160 Push-ups
225 Squats

fuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuk that!

You have certainly named this log properly! YOU, arer a manimal!

[TM79]

fuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuk that!

You have certainly named this log properly! YOU, arer a manimal!

LOL! Man, got a good laugh when I read that. Thanks Doc. It's a good mixture training and torture.

[DocJekyll]

No workout today? You must be beat from that damn thing you call METCON.

[TM79]

No workout today? You must be beat from that damn thing you call METCON.

Hey Doc! Not yet. I've been commuting to a place 1.5 hours away every day for a few weeks so I've got to leave really early in the mornings. Planning to hit some bench and pull-ups later though. Legs are finally feeling decent from deads on Sunday. Lol.

[Hammerhagen]

I can relate to fuked up hours and long commutes. Sucks but good job keeping at it. Your metcons are straight up insane man! great job

[TM79]

I can relate to fuked up hours and long commutes. Sucks but good job keeping at it. Your metcons are straight up insane man! great job

Thanks man! I've read many a post by you where you mentioned long commutes, etc. Glad to be in the company of such dedicated folks.

[TM79]

8/25/16:

Bench
Work up to a 7 Rep Max for the day.
7x135, 7x165, 7x185, 7x205 (PR 7RM)

Pull/Variation
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 14
Round 2: 10
Round 3: 8
Round 4: 8
Round 5: 7

Then, 30 reps of Bench at 50%: 22x125, 8x125

Then, 30 reps of Bent Rows at 50%: 12x115, 12x115, 6x115

Time: 24:30

Assistance
4 Rounds:
20 Push-ups
15 Rows, 115
10 Back Extensions

Time: 8:40

Conditioning: Metcon

For time:
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups

Time: 10:40


That song was a good choice Greg. Great song!

Comments: Well, the brief break in the heat is now over. Back to hot and muggy again. Hopefully we will see some more permanent cooler weather coming up.
Bench: Pauses weren't quite as long as I thought they were, but not bad. I'll take it. Happy with a PR there.
Pull-ups: Decent numbers on these sets. I skipped pull-ups on the last me week of my previous cycle so it has been 2-3 weeks since I've done them like this.
Assistance: Good assistance combo. The back extensions felt good.
Metcon: Really shouldn't have chugged that bottle of water before that... That was supposed to start with two additional sets. 50 Box Jumps and 25 HSPU's. I took those sets out as it seemed like a bit much. All HSPU's were piked with my feet on the 24" box. I'll tell you what, burpees suck, but box jumps aren't far behind.
Glad to have this one in the books. Just a run left to do. That will likely be Saturday. Have a good night!

[PtReyesGreg]

Nice workout today Trent. Way to go with your rep PR on Bench. That's some good work you're doing there.

Good job on the pullups, bench and bent rows too. That's a lot of reps in a short amount of time. I'll bet your back and chest had a good pump after that.

Way to finish it up with the 4 rounds of assistance and Metcon. Man that looks like a good way to get the heart rate up after a LONG commute. Nice job man.

[DocJekyll]

Dang bro.... Not sure how you muster up the energy for all of that work after your long day. 1.5 is a long commute man. Has to sap you. Congrats on rep pr and your pull-ups are solid. Great day. Rest up.

[TM79]

Nice workout today Trent. Way to go with your rep PR on Bench. That's some good work you're doing there.

Good job on the pullups, bench and bent rows too. That's a lot of reps in a short amount of time. I'll bet your back and chest had a good pump after that.

Way to finish it up with the 4 rounds of assistance and Metcon. Man that looks like a good way to get the heart rate up after a LONG commute. Nice job man.

Thanks Greg! I'm doing sort of an abbreviated schedule right now due to work. I only lift twice per week. Sunday and Thursday (usually). There is a conditioning aspect included in those two workouts and also two more by themselves, for a total of 4 workouts per week. The conditioning work is typically longer on the days when it is by itself (like your long runs).

I found a live version of "Never Could Toe the Mark" on youtube and listened to that during that PR set. GREAT song. Thanks for the recommendation.