TM's Training Journal/Torture Log

[TM79]

Conditioning: Metcon

Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans, 95 lbs
  6 front squats, 95 lbs
Then, 1-mile run

Post time: 39:05

Comments: It's kind of rainy outside so I'm going to do a long metcon today instead of a run. Well, there will be some treadmill running...

Metcon: That took about ten minutes longer than I thought it would. I was subbing this in instead of running 5 miles and I'd say that was probably a little more difficult than the 5 mile run. The burpees really sucked while wearing a 20 lb backpack. I just got hit in the back of the head on every one of them. I had to walk a few times during that last mile run too. Absolutely drenched in sweat. Good effort.

Next week is a rest week so nothing but conditioning. Hope you all have a great weekend!

[shaneinga]

That looks like a tough metcon without the vest. Getting hit in the head with 20 pounds while doing burpees sounds a little like torture man.

[TM79]

That looks like a tough metcon without the vest. Getting hit in the head with 20 pounds while doing burpees sounds a little like torture man.

I can't agree more with everything you just said.

[grouchyjarhead]

Nice! Get yourself a good hip belt to keep it snug on your waist, that helps a ton.

[TM79]

Nice! Get yourself a good hip belt to keep it snug on your waist, that helps a ton.

Thanks grouchy. This backpack is from 511 Tactical and has a pretty good hip belt built in. I need to find a better way of putting weight in it as that is primarily what was hitting me in the back of the heard.

[Payton1221]

Thanks grouchy. This backpack is from 511 Tactical and has a pretty good hip belt built in.

I think it was Grouchy who recommended this very backpack, and I have one and like it a lot. But then again, I've never tried burpees with it

[grouchyjarhead]

Bricks or ruck plates are my preferred source for weighting backpacks. You might need to experiment with the fit a bit too, if you adjust the shoulder straps you can angle the pack better and avoid concussing yourself. It just takes time and experimentation.

[Cantplankwell]

Thanks brother. I'll be cursing y'all when I finally get that bar and instead of just enjoying some nice DL's, have to lug the d@mned thing back in forth in the yard...

For sure those trap bars are a pain, I had mine hung up...but was afraid it would rip the hooks out of the wall, now I have to move it around in the garage even when I am not using it.

Thanks Shane. I used to take melatonin but it left me pretty drowsy in the morning. Now I just deal with being sleep deprived and usually sleep like a log the next night.

This stuff I find does not work with me, it makes me drowsy for sure, but wears off in about 4 hours...so i end up getting up anyway, I find Ibuprofen works the best for me if I need to sleep...plus it helps with inflammation...can't use it as often as I probably need it. problem with age is that many of us end up with bouts of insomnia normally...notwithstanding a good round of squat induced late night sleeplessness. Can't win.

Overhead Press
Work up to a heavy set of 8 reps.
8x75
8x85
8x95
8x105
7x115
A)

Probably have said it before in past posts....but I always find a lot of heavy pressing....impressive. Not everyone does it. ..outstanding!

Conditioning: Metcon

Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans, 95 lbs
  6 front squats, 95 lbs
Then, 1-mile run

absolutely loving that power clean and front squat combo in this metcon, its a wonder they did not do 6 power clean+front squats (1+1 = a rep) or something like that. Good work

[thehobbes]

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans, 95 lbs
  6 front squats, 95 lbs
Then, 1-mile run

Post time: 39:05

Comments: It's kind of rainy outside so I'm going to do a long metcon today instead of a run. Well, there will be some treadmill running...

Metcon: That took about ten minutes longer than I thought it would. I was subbing this in instead of running 5 miles and I'd say that was probably a little more difficult than the 5 mile run. The burpees really sucked while wearing a 20 lb backpack. I just got hit in the back of the head on every one of them. I had to walk a few times during that last mile run too. Absolutely drenched in sweat. Good effort.

Impressive AF with a 20lb vest! I have Golds Gym vest that goes up to 50lb weighted, has 50 individual 1lb weights inside so you can adjust to whatever you want. That thing has held up well, should get that out for some weighted pull ups. Easy to work out in and I think it has a lot of velcro so it stays put and doesn't hit you. Looks like a full blown SWAT team vest so don't wear it when you go in the bank lulz.

[TM79]

I think it was Grouchy who recommended this very backpack, and I have one and like it a lot. But then again, I've never tried burpees with it

I kid you not, that is the best backpack I've ever had. I used to go through a backpack every couple of years. I've had this one for 3 years and it still looks like it did the day I bought it. Well worth every penny.
https://www.511tactical.com/rush-72-backpack.html

Bricks or ruck plates are my preferred source for weighting backpacks. You might need to experiment with the fit a bit too, if you adjust the shoulder straps you can angle the pack better and avoid concussing yourself. It just takes time and experimentation.

Good stuff. I'll definitely have to experiment more with it. My pack with just basic work stuff in it weighs 10 lbs so I put in a 10 lb bumper plate, which was awkwardly large but not as bad as getting hit in the head with a 10 lb iron plate.

[TM79]

For sure those trap bars are a pain, I had mine hung up...but was afraid it would rip the hooks out of the wall, now I have to move it around in the garage even when I am not using it.

This stuff I find does not work with me, it makes me drowsy for sure, but wears off in about 4 hours...so i end up getting up anyway, I find Ibuprofen works the best for me if I need to sleep...plus it helps with inflammation...can't use it as often as I probably need it. problem with age is that many of us end up with bouts of insomnia normally...notwithstanding a good round of squat induced late night sleeplessness. Can't win.


Probably have said it before in past posts....but I always find a lot of heavy pressing....impressive. Not everyone does it. ..outstanding!



absolutely loving that power clean and front squat combo in this metcon, its a wonder they did not do 6 power clean+front squats (1+1 = a rep) or something like that. Good work

Thanks CPW. Never heard of anyone using ibuprofen for insomnia. Very interesting... Thank so much on the pressing! I've made zero progress on that lift for a long time, but try to at least work up to that weight each cycle. Thanks on that metcon too. Believe it or not, the programmed weight was 155 lbs for the PC/FS in that one. No way am I even thinking about that. I just scale those lifts to 95 lbs no matter what as that is a comfortable weight for me.

[TM79]

Impressive AF with a 20lb vest! I have Golds Gym vest that goes up to 50lb weighted, has 50 individual 1lb weights inside so you can adjust to whatever you want. That thing has held up well, should get that out for some weighted pull ups. Easy to work out in and I think it has a lot of velcro so it stays put and doesn't hit you. Looks like a full blown SWAT team vest so don't wear it when you go in the bank lulz.

That vest sounds like a great investment. Might have to get one of those. Speaking of Gold's Gym, we were driving by the one in Asheville, NC a few weeks ago and they had one of those tractor tires outside. There was a guy out there, completely shirtless, beating the thing with a sledge hammer. I'm like, "OK, at this point, you're just doing work. You should be volunteering and building a house for habitat for humanity or something..."

[TM79]

Conditioning: Metcon

25-20-15 reps for time of:
dumbbell push jerks, 30 lb
box jumps
weighted step-ups, 30 lb
box jumps

Post time: Approximately 16:00 (forgot to start the clock)

Conditioning: Just trying to keep the blood flowing on my off week. Started the new job yesterday and really enjoyed it.

Metcon: Got the blood flowing. Mission accomplished.

Good luck to everyone in the path of this hurricane. It looks like a bad but (luckily) fast moving storm.

[shaneinga]

Good looking metcon Trent. I have a 511 Tactical about 15 minutes from my house. I have been resisting going to it because I know I will buy a bunch of stuff.

I do need a vest though to add some weight for dips so I might end up there this weekend.

Congrats on the new job!

[TM79]

Good looking metcon Trent. I have a 511 Tactical about 15 minutes from my house. I have been resisting going to it because I know I will buy a bunch of stuff.

I do need a vest though to add some weight for dips so I might end up there this weekend.

Congrats on the new job!

Thanks Shane. Yeah man, definitely check that place out. I bought mine online, but could only imagine actually being in one of their stores...

[TM79]

Conditioning: Distance Run, Outdoor, Paved
5K, 24:40, 7:57 Pace, 434 Calories

Comments: It was a good rest week and a good first week at my new job. This was a dreaded afternoon run but I was happy to get it in. The temp is a beautiful 74 degrees. Absolutely gorgeous Fall day today here. My running pace showed it too. I was pumped to get under an 8:00/mile pace on this and honestly could have gone faster than that. Planning to start a new cycle this week. Hope you all are having a great weekend!

[Payton1221]

Conditioning: Distance Run, Outdoor, Paved
5K, 24:40, 7:57 Pace, 434 Calories

Sub-8's. Great job. Did you notice your pace near the end and sprint I know that I would have; although, I'd be sprinting to be sub 9's . . . or is that sub-10's

[grouchyjarhead]

Glad the new job is treating you well.

[TM79]

Sub-8's. Great job. Did you notice your pace near the end and sprint I know that I would have; although, I'd be sprinting to be sub 9's . . . or is that sub-10's

Thanks Payton. You hit that nail on the head. I usually sprint the last couple hundred meters. On this particular run, I knew that my pace was around 8:00 so, like you said, I hit the jets on that final stretch. And my neighbors happened to be walking their dog and walking toward me so they got to see the full frontal view of the maniac, hurling body and limbs in a feeble attempt to cross an imaginary finish line at the top of the street...

Glad the new job is treating you well.

Thank you my friend.

[TM79]

Box Squat
Work up to a heavy set of 8 reps.
8x115
8x135
8x155
8x175
8x195 Vid

Rack Pulls (just below the knee)
Work up to a heavy set of 8 reps.
8x185
8x205
8x225
8x245
8x265 Vid

Time: 21:00

Rehab Work
3 Rounds:
10 Side Leg Raises, Right Side
10 Side Leg Raises, Left Side

Accessory
4 Rounds:
8 DB Power Cleans, 40 lb
12 KB Swings, 40 lb
10 Back Extensions

Time: 8:00

Conditioning: Intervals/Sprints
4 Rounds:
10 Burpees as fast as possible
200 Meter Jog

Post burpee splits: 0:23, 0:24, 0:23, 0:24





Comments: Wow, first time getting out here early in the morning in a while. I thought those days were over after I had started travelling again. Now that it's back to the grind I'm back up and at 'em. Planning to try some high box squats and some block pulls. Hopefully none of this agravates anything...

Box Squat: These felt pretty good. Nothing to it.

Rack Pulls: Little wimpy girl grip went out after a few reps at 245 so I switched to mixed grip. The last set (vid) was a train wreck. I didn't have enough clearance for that first rep and just bashed into the rack. Managed to correct it after that.

Accessory: Nice and fast. Blood and sweat are flowing nicely now.

Burpees: I wanted to do more of these (both truth and sarcasm) but I'm out of time. Oh well... Until tomorrow...

Have a great day folks!

[PtReyesGreg]

Good looking workout Trent. I like the looks of both your box squats and rack pulls. That seems like a good way to work around the bursitis and stay in the game.

Welcome back to the early morning workout crew btw!

[shaneinga]

I like those box squats Trent. Good work on those man. Rack pulls looked solid as well. As always, you can keep those burpees for yourself.

[TM79]

Good looking workout Trent. I like the looks of both your box squats and rack pulls. That seems like a good way to work around the bursitis and stay in the game.

Welcome back to the early morning workout crew btw!

Ha ha, thanks Greg. Yeah, I'm dragging this morning after yesterday. Going back for more anyway though.

I like those box squats Trent. Good work on those man. Rack pulls looked solid as well. As always, you can keep those burpees for yourself.

LOL. Thanks Shane. Just me and my burpees laying in a pool of sweat...

[TM79]

Overhead Press
Work up to a heavy set of 8 reps.
8x75
8x85
8x95
8x105
7x115 (vid)

(Superset with) Pull-ups
8xBW
8xBW
8xBW
8xBW
8xBW

Time: 10:23

Accessory
4 Rounds:
8 Overhead Press, 75 lbs
8 Hammer Grip Pull-ups
8 Ring Dips
8 Ring Rows
8 GHD Sit-ups

Time: 9:35

Conditioning: Metcon

2 rounds for time of:
800 meter run
40 sumo deadlift high pulls
20 pull-ups

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Post time: 18:23



Comments: Back at it again this morning. Time for some OHP/Pull-up/Metcon action. Definitely tired after squats/deads and a long work day yesterday.

OHP: Felt pretty strong on these. Still only got 7 reps on the last set. Same as it has been for a while.

Pull-ups: Nice and strong on these.

Accessory: That was a rather masculine superset. Nothing but power going on in there.

Metcon: Saw this one on crossfit and subbed/scaled a few things. It was supposed to be 3 rounds but I was out of time (how convenient) so I stopped at two. It could have been a lot more of a gasser without the back to back bicep/pull movements. Those pull-ups went so slow after the SDHPs that I was only getting like 2 at a time. I had pretty much caught my breath by the end of those, which defeats the purpose of doing conditioning. Anyway, it was a heck of a bicep pump at least.

Hope you all have a good day!

[Payton1221]

Very jealous of this video! The lift is good but look at all that hair I thought all +30 year old men showed a little scalp back there.

[TM79]

Very jealous of this video! The lift is good but look at all that hair I thought all +30 year old men showed a little scalp back there.

LOL. I always heard that it was your mother's father who gave you your hair/baldness genes. My mother's father was bald so maybe there's some secret that nobody ever told me???

[Marius_Ursus]

How long have you been stuck at 115 on OHP?

[TM79]

How long have you been stuck at 115 on OHP?

Hi Tom. I've gotten 7x115 for the last several cycles. Just couldn't quite get that last rep. I've been more or less maintaining for most of this year. I just repeat the same cycle every two months. So the consistency is no surprise. The bursitis was the primary reason for that. It made it pretty evident that there were not going to be gains going on in the leg department. I just sort of followed suit with upper body and have just tried to do the best that I can. Plus it's been a big year of transition. How's that for some excuses?

[thehobbes]

Comments: Back at it again this morning. Time for some OHP/Pull-up/Metcon action. Definitely tired after squats/deads and a long work day yesterday.

OHP: Felt pretty strong on these. Still only got 7 reps on the last set. Same as it has been for a while.

Pull-ups: Nice and strong on these.

Accessory: That was a rather masculine superset. Nothing but power going on in there.

Indeed! OHP looking strong and solid, mirin' jumping right into pull ups without a rest period, that's a true superset.

[TM79]

Indeed! OHP looking strong and solid, mirin' jumping right into pull ups without a rest period, that's a true superset.

Thanks Ham! Love to superset those lifts.