TM's Training Journal/Torture Log

[TM79]

Box Squat
Work up to a heavy set of 10 reps.
10x135
10x155
10x175
10x195

Time: 9:45

(Superset)
Bench
Work up to a heavy set of 10 reps.
10x135
10x145
10x155
10x165

Ring Rows
10xBW
10xBW
10xBW
10xBW

Time: 10:05

Accessory
4 Rounds:
10 Goblet Squats, 80 lb
6 Ring Dips
6 Wide-Grip Pull-ups
8 GHD Sit-ups

Time:

Conditioning: Out of time

Comments: Have to be at work early this morning so I’ll see if I can get to all of this.

Box Squat: Felt nice and strong on these with minimal knee pain.

Bench: Good have gone heavier on these.

Ring Rows: Did more of a hammer grip on these and it felt great.

Accessory: Nice and easy.

Conditioning: Ran out of time. Have to go to work. Luckily, work will involve some manual labor today so maybe that will suffice. If not, I’ll make it up.

Have a good day folks!

[RT1957]

Back to 10's today Trent that creates a whole lot of volume fast. Strong work done!!

[ElrondHubbard]

Ha ha, I seriously doubt it but thank you. It looks good on paper but what you don't see is the semi fat guy jogging down the road with a backpack on looking like he's about to fall over in a ditch.

Well, that's almost exactly how Deontay described the effect of his costume after losing to Tyson Fury! At least you're more used to it.

You've got some strong sessions going. Nothing but good things ahead, sir!

[shaneinga]

Solid set of 10s Trent. After that workout I would hope the manual labor would be very minimal!

Great to hear your knee was feeling good today.

[PtReyesGreg]

Nice workout yesterday Trent. That's good news that the knee didn't hurt on the box squats.

Man those sets of 10 look effective, but they make me cringe every time I see them in your journal...especially the squats. 10 rep squats are tough no matter how you slice it.

[TM79]

Well, that's almost exactly how Deontay described the effect of his costume after losing to Tyson Fury! At least you're more used to it.

You've got some strong sessions going. Nothing but good things ahead, sir!

Thanks Dave. Yeah, I don't think a boxer should get winded walking to the ring in a vest. That's pathetic... I hope you're right that good things lay ahead.

Solid set of 10s Trent. After that workout I would hope the manual labor would be very minimal!

Great to hear your knee was feeling good today.

Thanks Shane. I ended up walking about 8 miles and traversing 30 flights of stairs, most of that carrying equipment so I was beat to a pulp at the end of the day. (but finally posted some Shane numbers on my app )

Nice workout yesterday Trent. That's good news that the knee didn't hurt on the box squats.

Man those sets of 10 look effective, but they make me cringe every time I see them in your journal...especially the squats. 10 rep squats are tough no matter how you slice it.

Thanks Greg. Very thankful that the knee seems to be feeling better. 10 reps are tough but the weight is manageable so it isn't too bad.

[TM79]

(Superset)
Hex Deads
Work up to a heavy set of 10 reps.
10x165
10x185
10x205
10x225

Overhead Press
Work up to a heavy set of 10 reps.
10x75
10x85
10x95
10x105

Pull-ups
10xBW
10xBW
10xBW
10xBW

Time: 14:57

Accessory
4 Rounds:
10 45 lb Plate Cleans
12 45 lb Plate OHP
6 Hammer Grip Pull-ups with Knees to Elbows
10 Back Extensions

Time: 7:41

Conditioning: Metcon

Complete as many rounds as possible in 15 minutes of:
5 Weighted Pull-ups, 25 lb
10 Push-ups with feet elevated 12”
15 Goblet Squats, 40 lb
200-Uphill Walk, 15% Incline

Post rounds completed: 4 Rounds

Comments: I logged 15,000 steps yesterday and 30 floors of stairs. Most of that was carrying stuff for work. Therefore, I slept in this morning so I’m very late getting to this today and am still pretty tired.

Hex Deads/OHP/PU: Plowed through those sets. Everything felt strong.

Accessory: That was actually harder than it looked. The plate cleans and OHP were an interesting change.

Metcon: Not too bad. Having to put on that belt and weight plate for pull-ups took too long. If that weren’t a part of it I would have done a few more rounds.

Have a good day!

[TM79]

Old Treadmill-walkee: 15% Incline
30:00, 1.50 Miles (3.0 mph Pace), 421 Calories, 1,172’ Elevation Gain

Comments: Going to give my body a rest and just burn some calories this morning.

Walkee: I just clamped a 2’x4’ sheet of plywood over my existing shelf which is located right over my treadmill. This allows me to put my laptop far out enough to where I can reach it while walking on the treadmill. So I just did a report and answered some emails and just barely looked down and realized it had been thirty minutes and I had burned over 400 calories. WIN!

Have a good day folks!

[TM79]

Conditioning: Metcon

3 Rounds for time of:
800 Meter Run (Treadmill at 3%)
5 Rounds of Cindy

*1 Round of Cindy =
5 Pull-ups
10 Push-ups
15 Squats

Post time: 26:44

Comments: Well, it looks like my weight loss has paused and possibly reversed. I saw 180.0 a week or so ago and since then have been hovering around 182. I need to tighten up on the diet. Really, if I could just cut out the little deserts after lunch that would probably go a long way. Another issue is that my wife has been on a stretch where she cooks dinner really late (like 7:30PM) so I get home from work at 4:00 – 5:00 and end up eating unnecessary snacks to hold me over until dinner. That isn’t going to work.

Metcon: This one was posted yesterday on crossfit. It seems to be a Murph prep-ish metcon so that works for my goals right now. It is effectively 3/4 of Murph. Let’s hit it.

After: That was actually pretty tough. Running in the middle of the metcon makes it harder. It’s easy to get into a groove doing the pull-ups, push-ups and squats. The runs were done at roughly 8-minute mile pace and after walking at 15% for so long 3% seemed like running downhill. Got it done.

Have a good day!

[shaneinga]

3 very solid days of work in here Trent. High rep deads, and some nice 10s on OHP as well. I have never tried a pull up with a knee to elbow, sounds tough! I think I am going to give it a go this weekend.

Good set up on the treadmill. It always helps if you can distract yourself. I like to watch Netflix while I ride the echo bike.

Good luck on the diet. That is always the toughest part.

[TM79]

3 very solid days of work in here Trent. High rep deads, and some nice 10s on OHP as well. I have never tried a pull up with a knee to elbow, sounds tough! I think I am going to give it a go this weekend.

Good set up on the treadmill. It always helps if you can distract yourself. I like to watch Netflix while I ride the echo bike.

Good luck on the diet. That is always the toughest part.

Ha ha, thanks Shane. Pull-ups with knees to elbows is a good sub for a rope climb, or just a good exercise to blast the abs while doing pull-ups. Yeah entertainment is a must on the dreadmill. Running outside provides entertainment of its own.

[RT1957]

Strong week of work Trent and those little snack do add up over time...but it seems you get a lot of extra exercise at work just hauling stuff around so I gotta think you burn so extra calories...takes dedication to get beat up all day at work then do some training after or before...

[TM79]

Strong week of work Trent and those little snack do add up over time...but it seems you get a lot of extra exercise at work just hauling stuff around so I gotta think you burn so extra calories...takes dedication to get beat up all day at work then do some training after or before...

Thanks Ron. To be fair, I don't do a lot of manual labor at work anymore. Just once in a while, and I'm totally fine with that. It feels good to get out onto a job site here and there and lug some 2x4s around. I just need to get some work boots that don't hurt my foot.

[TM79]

Conditioning: Metcon

“Murph x 1.5 (Murph and a Half)”
Complete the following for time:
Run 1.5 Miles
150 Pull-ups
300 Push-ups
450 Squats
Run 1.5 Miles

Post time: 56:17 (PR by 9:35 over 1:05:52 on 5/26/19

Splits:
1.5 Run: 12:17
Push-ups/Pull-ups/Squats: 29:21
1.5 Run: 14:39

Comments: The Double Murph prep continues today. I plan to do Double Murph next Saturday, weather/etc. permitting. Today I am leaning toward doing 1.5 x Murph, so 50% more running distance and reps. Initially, I was going to lengthen the runs to 3 miles and do regular Murph reps in the middle but I’m trying to take it easy on my foot so 1.5 it is. This is also the workout I did last year on Memorial Day weekend. I recall that one was one of the first times I went running again after hurting my foot and it was blazing hot that day so I’m hoping to beat that time today.

Metcon: One thing I forgot about is that its actually fairly hot this late in the morning today (~80) and man alive that made it a lot harder. Still very happy with an almost 10-minute PR over my last attempt. The pull-ups/push-ups/squats were broken up into 30 rounds of: 5 pull-ups, 10 push-ups, 15 squats. It is also worth noting that there is an incredibly steep hill in that run that is almost a quarter mile long. I actually stopped and walked for about twenty seconds on the second run, which was pretty sad already. Definitely more of a trot at 9:46 pace.

Alright, I’m planning to do reps of 12 this week and am hoping to do Double Murph next Saturday. Hope everyone has a great weekend!

[shaneinga]

Sweet work in here with another huge PR! Wow, you keep crushing your old times. Has to feel good to beat a younger version of yourself. Gains for sure.

It’s pretty warm down here today too, way to knock that out in the heat.

[PtReyesGreg]

Great job on the Murph and a Half Trent! That sounds super tough. Getting a PR of 10 minutes is awesome.

Good luck with the reps of 12 this week. That should get your blood pumping.

[TM79]

Sweet work in here with another huge PR! Wow, you keep crushing your old times. Has to feel good to beat a younger version of yourself. Gains for sure.

It’s pretty warm down here today too, way to knock that out in the heat.

Thanks Shane. Most of these times were me attempting this stuff without a lot of preparation. This time, fortunately, I've had good preparation. Next time, it will be pretty hard to beat these times. The heat makes it much harder. I'm planning to do Double Murph earlier in the morning on Saturday.

Great job on the Murph and a Half Trent! That sounds super tough. Getting a PR of 10 minutes is awesome.

Good luck with the reps of 12 this week. That should get your blood pumping.

Thanks Greg. It was tough. Yeah, reps of 12 are going to be pretty rough this week. I'll need to keep the weight manageable.

[TM79]

(Superset)
Box Squat
Work up to a heavy set of 12 reps.
12x145
12x165
12x185

Hex Deads
Work up to a heavy set of 12 reps.
12x165
12x185
12x205

Time: 11:50

(Superset)
Overhead Press
Work up to a heavy set of 12 reps.
12x75
12x85
12x95

Pull-ups
12xBW
12xBW
12xBW

Time: 8:09

Accessory
4 Rounds:
8 SLDL, 115 lb
8 Rows, 115 lb
10 Push-ups on the Barbell (Toes elevated 12”)
10 Back Extensions

Time: 8:10

Conditioning: Intervals/Sprints
4 Rounds on a Treadmill at 15% Incline:
200 Meter Run
200 Meter Walk

Comments: This is week 7 of this cycle, week 8 if you count a pretty challenging deload week prior to beginning the cycle. I’m super setting squats and deads this morning to get them out of the way and let the knees and back heal up. My plan is to treat Double Murph like a marathon and take a few rest days this week before the big event on Saturday. So I would like strength work to be done several days prior with just some light conditioning, if anything toward the end of the week. I will probably carb up Friday night as well, as an endurance athlete likely would the night before a long race.

Box Squat/Hex Deads: Wow, nothing like supersetting squats and deads for reps of 12 on Monday morning. That’s like getting drop kicked in the face to start your week. Got ‘em done.

OHP/PU: Plowed through these. Usually I switch to hammer grip pull-ups for reps of 12 but I stayed with conventional in preparation for Murph. There was a slight kip to these.

Accessory: Got it done. It is raining so the humidity is 100% and I’m drenched in sweat. Dave might appreciate the barbell pushups with toes elevated.

Intervals/Sprints: Believe me when I say that I wanted to die during those sprints. They were each about 1:10 and after about 20 seconds I was over it. Ha ha… Absolutely drenched in sweat now.

Have a good day folks!

[shaneinga]

Good way to describe super setting deads and squats. At least everything this week should feel much easier from here on out.

That conditioning work with 200 meter sprints sounds brutal. Way to get after it Trent. You are making me feel lazy.

[RT1957]

squats and deadz for 12's is gotta be tough especially super setting...Yeah good way to wake up and if you weren't you would be after that.

Solid metcon Murph session too

[ElrondHubbard]

(Superset)
Box Squat
Work up to a heavy set of 12 reps.
12x145
12x165
12x185

Hex Deads
Work up to a heavy set of 12 reps.
12x165
12x185
12x205

Time: 11:50

(Superset)
Overhead Press
Work up to a heavy set of 12 reps.
12x75
12x85
12x95

Pull-ups
12xBW
12xBW
12xBW

Time: 8:09

Accessory
4 Rounds:
8 SLDL, 115 lb
8 Rows, 115 lb
10 Push-ups on the Barbell (Toes elevated 12”)
10 Back Extensions

Time: 8:10

Conditioning: Intervals/Sprints
4 Rounds on a Treadmill at 15% Incline:
200 Meter Run
200 Meter Walk

Comments: This is week 7 of this cycle, week 8 if you count a pretty challenging deload week prior to beginning the cycle. I’m super setting squats and deads this morning to get them out of the way and let the knees and back heal up. My plan is to treat Double Murph like a marathon and take a few rest days this week before the big event on Saturday. So I would like strength work to be done several days prior with just some light conditioning, if anything toward the end of the week. I will probably carb up Friday night as well, as an endurance athlete likely would the night before a long race.

Box Squat/Hex Deads: Wow, nothing like supersetting squats and deads for reps of 12 on Monday morning. That’s like getting drop kicked in the face to start your week. Got ‘em done.

OHP/PU: Plowed through these. Usually I switch to hammer grip pull-ups for reps of 12 but I stayed with conventional in preparation for Murph. There was a slight kip to these.

Accessory: Got it done. It is raining so the humidity is 100% and I’m drenched in sweat. Dave might appreciate the barbell pushups with toes elevated.

Intervals/Sprints: Believe me when I say that I wanted to die during those sprints. They were each about 1:10 and after about 20 seconds I was over it. Ha ha… Absolutely drenched in sweat now.

Have a good day folks!

I appreciate it, but I don't envy it. Man, that's just one small part of a killer session! Looking forward to that rest and carbs, I bet!

[TM79]

Good way to describe super setting deads and squats. At least everything this week should feel much easier from here on out.

That conditioning work with 200 meter sprints sounds brutal. Way to get after it Trent. You are making me feel lazy.

Thanks Shane. Those sprints were terrible man. Basically hill sprints but for too long, IMO. Nah, I'm just running myself into the ground. Don't feel lazy, feel smart.

squats and deadz for 12's is gotta be tough especially super setting...Yeah good way to wake up and if you weren't you would be after that.

Solid metcon Murph session too

Thanks Ron. That was a rough session, as was Murph.

I appreciate it, but I don't envy it. Man, that's just one small part of a killer session! Looking forward to that rest and carbs, I bet!

Ha ha, thanks Dave. Glad you appreciated it. Definitely looking forward to the rest.

[TM79]

Well, I may have overdone it a little lately. By yesterday evening, I had pain in my left lat, tricep and inner chest wall. This is probably just my body's way of reminding me why I usually don't train so hard for two months straight. Bench and rows seem like a bad idea this morning so I'm going to take a rest day. If things feel better tomorrow I might go for it. Hopefully I haven't run myself into the ground right before the big event this weekend. If so, than at least I got Murph done twice already this month. If Murph gets cancelled this weekend then I'll at least have plenty of yard work to do as a dump truck load of mulch gets delivered this afternoon and will need to be spread around.

[TM79]

(Superset)
Bench
Work up to a heavy set of 12 reps.
12x135
12x155
12x175

Ring Rows
12xBW
12xBW
12xBW

Time: 9:07

Accessory
5 Rounds:
8 Pull-ups
16 Push-ups
24 Squats

Time: 7:18

Conditioning: Metcon

Complete as many rounds as possible in 12 minutes of:
25-ft. handstand walk (Sub 16xAlternating DB OHP, 30 lb)
75-ft. walking lunge
25 sit-ups

Post rounds completed: 4 Rounds in 12:13

Comments: Lat/Tricep/Chest feels slightly better this morning. I may do more of a deload-ish upper body session to finish out the cycle and then rest more before the weekend. If things are feeling better by Saturday I’ll try to do Double Murph or maybe just Murph. I’m pretty pissed as the sore lat had pretty much gone away for a few weeks. Some rest will be a good thing.

Bench/Rows: Actually felt pretty strong on bench. The reps were T&G until the last few. Those were paused. Rows were fun as always.

Accessory: I had a much more fun looking accessory session drawn up but deleted it to see how my lat/etc. feels doing Cindy-type rounds. Felt pretty good overall with just a little bit of pain. That is 20% of what I would need to put up on Saturday.

Metcon: Not too bad. Got it done.

Well, perhaps the most eye-opening thing about this session is how I good I felt on account of actually being rested. Usually I know out both strength sessions on back to back days and am usually dragging for this one. I really do need to take more rest days.

Have a good one folks!

[shaneinga]

Solid bunch of 12s Trent. I had to smile after reading your previous post about going to hard and then followed it up with a set of 12s workout.

Good to hear with some rest you felt much better for this workout.

It seems as we get older managing recovery is such so much more important than it was when we were younger. I guess we always hear people talk about it in jest, but until you are actually living it it doesn’t really click. At least that is the way it was for me. LoL.

Good luck with the rest of your training this week. Hopefully it will be nice weather when you go for the double Murph.

[TM79]

Solid bunch of 12s Trent. I had to smile after reading your previous post about going to hard and then followed it up with a set of 12s workout.

Good to hear with some rest you felt much better for this workout.

It seems as we get older managing recovery is such so much more important than it was when we were younger. I guess we always hear people talk about it in jest, but until you are actually living it it doesn’t really click. At least that is the way it was for me. LoL.

Good luck with the rest of your training this week. Hopefully it will be nice weather when you go for the double Murph.

Thanks brother. Yeah, I distinctly remember being in my early thirties when all of a sudden I had to start listening to my body. Before then I could just do whatever, but since then I have had to at best dial back what I want to do and at worst deal with the consequences. Honestly, if I can do Double Murph on Saturday, that will probably be the pinnacle for me. I have no desire to push it further than that as that is clearly beyond excessive. From there, it will be a rest week from lifting and then I will start back doing much more manageable training for the foreseeable future. In the past two months I've gone from feeling mostly good to feeling beat up as hell and falling apart. All in the name of completing one monster of a workout. I feel like that marathon runner who is on the last half a mile and is clearly in pain but keeps pushing and as soon as he crosses the finish line he falls down on the ground puking. LOL! The finish line is in site. Just need to keep hanging on for a couple more days...

[TM79]

Old Treadmill-Walkee: 15% Incline
1.5 Miles, 29:54, 420 Calories, 1,170’ Elevation Gain

Comments: Just burning some calories this morning. For three days now I’ve been looking at this huge pile of mulch in the driveway that has been getting rained on and thinking, “man, that stuff is going to be heavy to wheel around…” That is on the schedule for tomorrow so hopefully it isn’t too bad.

Treadmill: Whew! Sweating now. Glad to get some calories burned and the heart beating without tearing up any ailing joints or muscles.

Have a good day!

[PtReyesGreg]

Good looking workouts lately Trent. Way to get those 12 rep workouts in. 12 rep supersets of squats and deads sounds rough my friend...better you than me.

Good luck with the mulch moving yardio tomorrow. I've got a similar pile of dirt in my future.

[ElrondHubbard]

Ah, the yardio is what we do all this training for! Just think of it as a delayed accessory, and maintain solid form. Then log it!

[RT1957]

Good to take that day off and rest and going 2 months without some sort of deload is really pushing not only the body but the CNS...we all hit that place in our 30's when things just change...wait until your 60's but if you keep doing this and not get hurt you'll be in much better shape than I am at this age...Good work all around you do keep moving!!