TM's Training Journal/Torture Log

[fittofattofit]

Up on Cripple Creek. Week 3. Session 2.

Overhead Press
Work up to 3(5x140): 10x75, 5x95, 110, 120, 130, 130, 130

Superset with Weighted Pull-ups
7(5x35 lbs)

Time: 23:00

Accessory
4 Rounds:
10 Seated Dumbbell Overhead Press, 30 lb Dumbbells
8 Seated Dumbbell Curls, 30 lb Dumbbells
8 Yates Rows, 135 lbs
15 Push-ups on the Barbell
10 Back Extensions holding a 25 lb plate

Time: 11:05



Comments: Working from home today, so I got to sleep in a little AND workout. Life is good...

OHP: These started to feel heavy at 120 lbs. Weighed 177 yesterday so still very much lifting on the poverty diet.

Weighted PU: Started at 45 lbs and only got 3 reps so I dropped down to 35 lbs and got sets of 5 after that.

Accessory: This wasn't too bad. Doing the rows right after the curls was kind of tough. Definitely drenched in sweat. I was hoping to get a metcon in, but am out of time. I'll try to get that in tonight or tomorrow.

^^^^ ninja post
Strong OHPs with only a little push, and you can see that you are a load trimmer through the waist in that vid, as well as I think you've got extra thickness through your shoulders .... maybe something to do with having more of an upper body focus lately

[PtReyesGreg]

Good work all around in here Trent. Those OHP/Pullup supersets looked great...definitely a good push/pull combo there. I like the looks of that accessory circuit too...I might have to borrow that one from you. Nice job on the weight loss too. Keep up the good work man.

[TM79]

Good luck with the MRI result.
As for a meniscus ... most orthos will want to scope you but the evidence for any benefit of a knee scope is poor. I had a lateral meniscus tear and a lateral collateral ligament strain (and a tibial plateau fracture) after a skiing accident around 7 years ago ... my ortho said to me 'I can do a scope right now and I can fix the tear but that will be the start off your osteoarthritis in that knee, or we can wait 6 weeks to see if it gets better'. I waited 6 weeks and it was a lot better. It still clicked a bit for 6 months but then it disappeared. What I did was concentrate on the single legged work to strengthen the VMO and the collateral ligaments for stability




Not poverty bench at all: that 190 looked very strong and controlled and really nice form on the rows ... keeping the tension focussed on the lats
I loved the accessory work: a push/pull push/pull core/PC mix and over 300 reps in 830 seconds so under a 3 sec cycle rate = awesome rate to maintain for so long, so yes ... you did get through it pretty quickly


Good news that you were able to run 4 rounds of the metcon and no knee pain and then get out for a 2 mile jog over the weekend .... outdoor is jarring and minimal pain after that is great


Nothing wrong with BW squats: they have been my goto for a long time ... plus it doesn't take long for air squats to get real (just look at Murph). Step-ups is another fave of mine and it's a good sign that your leg held up for those, and then the intervals/sprints. And good dose of aerobic work today
Hoping you get good news today

Your comments are always so thorough my friend. I really appreciate the time that you take catching up. It sounds like you've had your share of knee issues. I tend to be of the train of thought to "give it some time and see what happens". Obviously, that doesn't always work, but for most minor injuries it does. Hopefully I get some decent news...

Thanks on the bench. I was getting 7x205+ a couple of months ago, so this is poverty for me. That accessory pattern is pretty consistent for my upper days. Push/Pull/Push/Pull/Core. Again, your math skills are second to none. After completing that accessory work I probably just said, "man, that was a lot of work." Way to quantify it!

Yes, I was very happy to get through the run with minimal pain and also do some BW squats. I don't think Murph is in the cards in the near future, but hopefully soon.

[TM79]

^^^^ ninja post
Strong OHPs with only a little push, and you can see that you are a load trimmer through the waist in that vid, as well as I think you've got extra thickness through your shoulders .... maybe something to do with having more of an upper body focus lately

Ha ha, thank you my friend. When you can only do upper body, do upper body I guess... Yeah, this losing weight thing is great, but my pants are starting to do that wrinkly thing at the waist. I'm not about to go out and buy smaller pants though. Not with Thanksgiving and the holidays just a few months away. Skinny guy problems...

[TM79]

Good work all around in here Trent. Those OHP/Pullup supersets looked great...definitely a good push/pull combo there. I like the looks of that accessory circuit too...I might have to borrow that one from you. Nice job on the weight loss too. Keep up the good work man.

Thanks Greg. That workout was full of good combinations. I was digging the weighted PU's, but I'm still way short of Shawn, who does 85 lbs for reps (WTF?). Definitely borrow that accessory circuit. It's a good one.

[TM79]

Up on Cripple Creek. Week 3. Session 2. (AKA: "Hot Crossfit")

Conditioning: Metcon

For Time:
50 Box Step-ups (per leg)
50 KB Swings, 40 lb Dumbbell
50 Knees to Elbows
50 Ground to Overheads, 45 lb Plate
50 Burpees

Post Time: 22:35

Metcon: Something tells me this one is going to suck. 91 degrees and humid for this one too. I'm not sure if it's the pollen or what, but my head has been off in the clouds for the last few days. I got this one from crossfit and subbed a few things. Box Step-ups are subbed in for Box Jumps. KB Swings are 40 lb instead of 75 lb (all I've got). G2OH's are subbed for wall balls (I think?), and sure, how about 50 burpees to finish it off. Let's see how it goes...

After: I got through the Box Step-ups and 30 KB Swings before taking a breather. I then finished up the last 20 KB and started on K2E. I got 3 sets of 10 on those and then broke it up into 5's. The G2OH's were all sets of 10. The burpees were sets of 10 and 15. It didn't really get bad until the G2OH's. The burpees just sealed my fate. Drenched in sweat and huffing and puffing. Life is good...

[RT1957]

Andrew is the one guy out here that when he talks I'm all ears.....Lots of good advice from him and still getting some good work in!!

[SixTribes]

I can solve your pants problem...STOP the Metcon...hahaha!! great stuff as always TM

[raynerd]

I saw that 177...nice work! Great looking workouts Trent. I will weigh in tomorrow morning and see what's cracking and get back to training I guess

[TM79]

Andrew is the one guy out here that when he talks I'm all ears.....Lots of good advice from him and still getting some good work in!!

I couldn't agree more RT. In addition to his great personality and inspiring training sessions, his expertise in the medical field is much appreciated. Not to mention the guy trains harder than I do and is old enough to be my dad.

[TM79]

I can solve your pants problem...STOP the Metcon...hahaha!! great stuff as always TM

Ha ha ha, thanks ST. Honestly, I could could solve the pants problem rather quickly if I would just cave in and eat all of the crap that I want to eat.

[TM79]

I saw that 177...nice work! Great looking workouts Trent. I will weigh in tomorrow morning and see what's cracking and get back to training I guess

Dooooood, I hope you've been enjoying a few days of glutenous rest. Basking in all of your slim (yet still) beastliness and eating nothing but pure garbage. Hopefully all those donuts and hamburgers were delicious! Good luck with the weigh in tomorrow!

[fittofattofit]

I couldn't agree more RT. In addition to his great personality and inspiring training sessions, his expertise in the medical field is much appreciated. Not to mention the guy trains harder than I do and is old enough to be my dad. : D

NEGGED!

For Time:
50 Box Step-ups (per leg)
50 KB Swings, 40 lb Dumbbell
50 Knees to Elbows
50 Ground to Overheads, 45 lb Plate
50 Burpees

Post Time: 22:35

Metcon: Something tells me this one is going to suck. 91 degrees and humid for this one too. I'm not sure if it's the pollen or what, but my head has been off in the clouds for the last few days. I got this one from crossfit and subbed a few things. Box Step-ups are subbed in for Box Jumps. KB Swings are 40 lb instead of 75 lb (all I've got). G2OH's are subbed for wall balls (I think?), and sure, how about 50 burpees to finish it off. Let's see how it goes...

After: I got through the Box Step-ups and 30 KB Swings before taking a breather. I then finished up the last 20 KB and started on K2E. I got 3 sets of 10 on those and then broke it up into 5's. The G2OH's were all sets of 10. The burpees were sets of 10 and 15. It didn't really get bad until the G2OH's. The burpees just sealed my fate. Drenched in sweat and huffing and puffing. Life is good...

You're crazy Trent .... just the 50 box step ups would have had my lungs tearing, but the KB swings would have been so anaerobic that I would have died during the K2Es
..... as for 50 burpees to finish .....

[TM79]

NEGGED!





You're crazy Trent .... just the 50 box step ups would have had my lungs tearing, but the KB swings would have been so anaerobic that I would have died during the K2Es
..... as for 50 burpees to finish .....

Sorry, for the age comparison. It was meant to be a compliment though. I think you could have handled that metcon just fine. Just go nice and slow like I did.

[JaySun71]

Nice metcon my friend. 50 burpees are terrible at any time.

[TM79]

Nice metcon my friend. 50 burpees are terrible at any time.

Thanks man. I couldn't agree more.

[SixTribes]

down to 177.Where you trying to get to or are you just seeing where diet/metcon takes you?

[TM79]

down to 177.Where you trying to get to or are you just seeing where diet/metcon takes you?

Honestly, I don't really have a goal. My goal was 180 by vacation time and I achieved that. Since then, a few more pounds have fallen off and I really love not having the excess weight. When I got home from vacation, I really wasn't sure if I was going to keep going with the diet, but figured the summer was young, so I might as well keep it up. One thing that has also been nice is how much better I feel. I've basically cut sugar out of my diet and that is probably doing more good than anything else. I don't really get "that 2:30 feeling" anymore after lunch and seem to have more energy at all times of the day. Conditioning is definitely easier as well, without the excess weight and no sugar. The last few summers were brutal working out in the heat and now it isn't that bad. I usually wake up everyday at 5:00AM without an alarm and am able to train in the mornings too. To make a long story short, if it ain't broke, don't fix it, and this definitely ain't broke.

[TM79]

Up on Cripple Creek. Week 3. Session 3.

Bench
Work up to 3(5x215): 10x135, 5x165, 185, 195, 205, 205, 205
Superset with Drag Curls, 45 lbs
4x10

Rows
Work up to 3(5x185): 10x135, 5x155, 175, 185, 205, 215 (PR 5 Rep Max), 185
Superset with Ring Push-ups
4x12

Time: 32:00

Accessory
4 Rounds:
8 Ring Dips
12 Ring Rows
12 Reverse Hypers

Time: 3:50





Comments: Probably should have kept sleeping this morning, but wanted to get out here and get at least part of this workout done. I've decided to mix it up a little bit and superset my main lifts with some of my accessory work. I just need to save a little bit of time. Hopefully there are no negative effects on the main lifts.

Bench/Drag Curls: I supersetted the first four sets and then left the last three sets alone. Felt nice and strong up until 205. That felt about 15 lbs heavier than it is.

Rows/Ring Push-ups: These were actually pretty hard. I think supersetting in that accessory work was a bad idea. Still barely cranked out a PR on rows, so I'll take that.

Accessory: Easy peasy. Definitely saved some time on accessory work itself, although that time was probably just added to my strength work. Perhaps I had already found the most efficient way to get all of that work in and just tried to reinvent it. Oh well. Live and learn...

I really wanted to get that metcon done this morning too, but I ran out of time. It looks like another "hot crossfit" session this evening for me. Hope you all have a good day!

[Cantplankwell]

Up on Cripple Creek. Week 3. Session 3.



Rows
Work up to 3(5x185): 10x135, 5x155, 175, 185, 205, 215 (PR 5 Rep Max), 185
Superset with Ring Push-ups
4x12

Those rows! holy cow. Nice work Trent, you also reminded me I need to order a set of rings/straps...thanks!

[TM79]

Those rows! holy cow. Nice work Trent, you also reminded me I need to order a set of rings/straps...thanks!

Thanks CPW! I got my rings off of Amazon for about $20 I think. Something like this: https://www.amazon.com/dp/B01KHPSXJM...ing=UTF8&psc=1

If I had it to do over again, however, I would have spent the extra $10 for some wooden rings as the plastic ones can get pretty slippery when your hands are sweaty.

[TM79]

Conditioning: Metcon

3 Rounds for Time:
15 SDHP's, 95 lbs (sub for 15 calorie row)
12 Power Snatches, 95 lbs
9 Burpees

Post Time: 9:25

Metcon: It looks like it took most people 10 minutes or less to do this one, so hopefully it won't be that bad.

After: That was a gasser. The usual sub for 1 calorie of rowing is 1 SDHP, 45 lb. So I guess I knocked out 30 calories of rowing in each round then? Who knows... Either way, that was tough. When the burpees are the easiest part of the metcon you know it sucks. The snatches slowed me down a lot and to be honest I should have scaled those. I was getting all sets of 4 on those and my form still sucked. Oh well, got through it.

I was going to do some running to just burn a few more calories, but I didn't get much sleep last night and am dragging pretty bad today. Planning to get a run in either tomorrow or Saturday. Have a good night!

[SixTribes]

freakin excellent rows...that's easily 30bs more than I could do.. solid bench work and that metcon stuff..I'm trying to figure out what SDHP is..no, don't tell me and I refuse to Google it....I'll get it..

[raynerd]

Killer double buddy! Nice work on the bench and row PR of 215x5! Strong work.
Metcon tonight as well, that's some serious dedication! Fantastic work

[TM79]

freakin excellent rows...that's easily 30bs more than I could do.. solid bench work and that metcon stuff..I'm trying to figure out what SDHP is..no, don't tell me and I refuse to Google it....I'll get it..

Thanks ST. I may be starting to top out on rows finally. That was a tough set at 215. As for the SDHP's, you could easily figure it out by googling, but I doubt you would figure it out on your own. It is a movement that the crossfitters came up with. I'll give you a couple of hints. First of all, it is a combination of two more commonly known movements. The first two letters refer to the first part of the movement and the last two letters refer to the last part of the movement. It also closely resembles rowing while standing up and using a barbell. That should help.

[TM79]

Killer double buddy! Nice work on the bench and row PR of 215x5! Strong work.
Metcon tonight as well, that's some serious dedication! Fantastic work

Thanks Dood! At least that metcon was short. Not sweet, but short. Man, just think, I was doing rows that weigh about 45 lbs more than you do. And 40 lbs more than I do. Ha ha ha...

[SixTribes]

so the HP is high pull? the SD still has me wondering I figure the S is either snatch or standing but the D has me hung...damn it its not nice to tease your elders !

[TM79]

so the HP is high pull? the SD still has me wondering I figure the S is either snatch or standing but the D has me hung...damn it its not nice to tease your elders !

You are correct on the high pull. That is the top of the movement. Let me give you a few more hints to help you figure out the bottom of the movement. The bottom of the movement (SD) is a common variation of one of the core power lifts. It involves standing with feet spread much further apart than shoulder width and toes pointed outward. You then crouch down and pick the barbell up. Also, it is named after a Japanese sport which involves two, extremely fat men trying to force each other out of a wrestling ring. Sometimes you really have to help the old timers out... Now google to see the full movement.

[RT1957]

Solid BP and rows plus you're still getting your metcons in...how is the knee feeling?

[TM79]

Solid BP and rows plus you're still getting your metcons in...how is the knee feeling?

Thanks RT. It's funny that you asked. I just did 20 walking lunges followed by 50 air squats with no pain, so I guess that is a good sign. I plan to do a deload week for legs this week and go from there. I would still like to make an appointment with another ortho next week to get another opinion. It's looking promising though.