TM's Training Journal/Torture Log

[TM79]

Six pages of reading to catch up; but well worth it. I think I got 90% of it. .

Your conditioning is phenomenal. Great journal and workouts.

Thanks very much! You must have been bored to tears to read my journal for that long Nah, I really appreciate it. Always trying to push it.

[shaneinga]

Conditioning: Distance Run, Outdoor, Paved and Trail
5 Miles, 44:15, 8:50 Pace, 682 Calories

Comments: It's a rare cloudy Saturday morning. Only 80 degrees, but still 100% humidity. I decided to push it on the running. The heat has had me stuck at a 5K for a while now and I'm trying to work up to at least a 10K again before the summer is over. This is a pretty fun course around where we live, but there is about 200 feet of elevation gain in the last mile and a half. That's always fun... Well, that's it for me today. Probably a rest day tomorrow. Enjoy the weekend!

Nice run TM! As I get lighter I hope to do some outdoor running here soon. In door elliptical etc., just isn't the same as getting outside and putting in some miles. Good to hear it was cooler up there today. It is nicer here today as well.

Enjoy your rest day!

[TM79]

Nice run TM! As I get lighter I hope to do some outdoor running here soon. In door elliptical etc., just isn't the same as getting outside and putting in some miles. Good to hear it was cooler up there today. It is nicer here today as well.

Enjoy your rest day!

Thanks Shane! I'll tell you a secret, running in this heat is a great way to get lighter. Yeah, I'm with you on the indoor stuff. The elliptical is much lower impact and probably a lot better for your joints, but it is about as boring as watching paint dry. The treadmill can be decent if the TV is on something good. Ha ha. Enjoy the weekend man!

[fittofattofit]

Conditioning: Distance Run, Outdoor, Paved and Trail
5 Miles, 44:15, 8:50 Pace, 682 Calories

Comments: It's a rare cloudy Saturday morning. Only 80 degrees, but still 100% humidity. I decided to push it on the running. The heat has had me stuck at a 5K for a while now and I'm trying to work up to at least a 10K again before the summer is over. This is a pretty fun course around where we live, but there is about 200 feet of elevation gain in the last mile and a half. That's always fun... Well, that's it for me today. Probably a rest day tomorrow. Enjoy the weekend!

One thing you won't catch me doing is running 5 miles
Good pace and room for beer tonight with the cal burn

[TM79]

One thing you won't catch me doing is running 5 miles
Good pace and room for beer tonight with the cal burn

Nothing wrong with that. We may not catch you having a hip or knee replacement either. Thanks on the run and the calories are back in a surplus at this point I believe.

[DocJekyll]

Thanks very much! You must have been bored to tears to read my journal for that long Nah, I really appreciate it. Always trying to push it.

Not really. It was good read. I am enjoying your approach. Nice run yesterday. I don't know how you get thru it in that heat though.

If you don't mind me asking. Where you in the service?

[TM79]

Not really. It was good read. I am enjoying your approach. Nice run yesterday. I don't know how you get thru it in that heat though.

If you don't mind me asking. Where you in the service?

Thanks Doc! Yes, it is a little bit different approach. Thanks on the run. To be honest, I'm just getting though it. That's about it. When the weather cools down my times will get better. Just trying to survive the runs right now. No, I was never in the service, but if I had it to do over again I would've probably done it. And I really appreciate the folks who do go over there and and risk/give their lives so that the rest of us can enjoy this quality of life. In my opinion, everyone should have to serve a year or two at some capacity. People now are starting to take it for granted.

[TM79]

7/17/16:

Squat
Work up to a 3 Rep Max for the day.
5x135, 5x185, 3x225, 3x245, 3x265

3 Position Power Snatch
Work up to a 1 Rep Max for the day.
1x65, 1x75, 1x85, 1x95

Then, one set of Squats at 50% for max reps: 5 Reps (interrupted), 27x155

Then, one set of Snatch Pulls at 110% of Snatch 1RM for max reps: 17x135

Time: 39:20

Assistance
4 Rounds:
10 Box Step-ups (per leg), 24" Box
20 KB Swings, 40 lb Dumbbell
10 Knees to Elbows

Time: 12:20

Conditioning: Interval Burpees

20 Burpees Slow: 2:03
20 Burpees Fast: 1:19
20 Burpees Fast: 1:16
20 Burpees Slow: 1:57
*Rest 1 minute between rounds.





Comments: Normally I would take a day off after a distance run, but I've got a super long work day tomorrow so I want to go ahead and get this one in. Legs are definitely still sore from yesterday's run. Only 80 degrees but very humid.
Squats: Decent sets. Would have loved to do this with fresh legs though. My current 3RM is 275 so still a good showing.
3 Position Power Snatch: Did these on the recommendation of my coach/mentor. That is one full power snatch, one starting right below the knee and then one hang power snatch. Good stuff. Form looked pretty decent to me.
Burnout Sets: Was interrupted by my wife an daughter after five repos of squats so I started over and got 27. Not bad. Decent showing on the Snatch Pulls too.
Assistance: Went with lighter weight and higher volume today. It still sucked, believe me...
Burpees: Decent times on those sets. I don't think I have anything left to sweat out at this point. My clothes are dripping with sweat and there's a big puddle on the platform where I was doing burpees. Glad to have gotten this one out of the way. I'm planning to do a metcon tomorrow or Tuesday. Hope you all have a good day!

[shaneinga]

Great workout. That was a ton of squats.

Triple at 265 looked really strong as well. And 27 rep at 155. You are a mad man.

Great job on the burpees. I have never tried one. Going to watch some hoe to vids today and give them a go on my next conditioning day. With all those reps on those, and all the other work, I am not surprised the sweat was pouring.

I saw a fan in you video, you should turn it on. .

[TM79]

Great workout. That was a ton of squats.

Triple at 265 looked really strong as well. And 27 rep at 155. You are a mad man.

Great job on the burpees. I have never tried one. Going to watch some hoe to vids today and give them a go on my next conditioning day. With all those reps on those, and all the other work, I am not surprised the sweat was pouring.

I saw a fan in you video, you should turn it on. .

Thanks Shane! It was a tough workout, that's for sure. Burpees are a funny thing to me. They start off looking good. Drop down, do a push up, pop back up and jump up in the air. By the later rounds I probably look like a drunk falling down and then stumbling back to my feet before doing the smallest hop possible. Give them a go. They are definitely tiring.

[PtReyesGreg]

Nice workout today TM. Way to go with the 3 @ 265. The video of those reps looked very good...nice depth and John Wayne TShirt...gotta love the Duke! Getting it done with sore legs from yesterday's 5 miler is even more impressive. 27 reps of squats @ 155 is epic!

Nice job on the power snatches too. Those looked great. I might have to experiment with those at some point.

Finshing things up with that killer assistance medley for 4 rounds and then inte interval burpees is downright awesome. Way to go man.

[TM79]

Nice workout today TM. Way to go with the 3 @ 265. The video of those reps looked very good...nice depth and John Wayne TShirt...gotta love the Duke! Getting it done with sore legs from yesterday's 5 miler is even more impressive. 27 reps of squats @ 155 is epic!

Nice job on the power snatches too. Those looked great. I might have to experiment with those at some point.

Finshing things up with that killer assistance medley for 4 rounds and then inte interval burpees is downright awesome. Way to go man.

Thanks so much man! It's always tough doing squats the day after running, but I think I've seen you do it a time or two. That was a fun power snatch complex too. I'm loving doing those again. Glad you liked the John Wayne t-shirt. I've found myself unable to find a decent t-shirt nowadays so I order them online for the most part. Thanks for the comments!

[TM79]

7/18/16:

Conditioning: (Metcon)

"Angie"
100 Pull­ups: 6:18
100 Push­ups: 4:02
100 Sit­ups: 3:32
100 Squats: 2:08

Time: 16:00 (PR by 2:35)

Previous Time: 18:35
Previous Splits: 8:00, 4:00, 3:50, 2:45

Comments: 91 degrees, with a heat index of 101 for this one. Worked 11 hours today and not much sleep last night, but found out I'm getting promoted at work so I'm pumped up!
Metcon: The last time I did this one was in a hotel room in Oklahoma City (in the air conditioning) almost two years ago. My time that evening was 18:35. So that is the time to beat. Just to tie that time would be an accomplishment in this heat. Here we go...
...Well, it looks like I've improved. Smoked my previous pull-up time and did a little better on sit-ups too. Push-ups were about the same and I was a little worse on squats, but my legs are still crushed from Saturday's run and yesterday's squat workout. Happy with a PR in the heat! Probably going to take a rest day tomorrow. Have a good night!

[DocJekyll]

Holy squat reps man! The triple looked great and then......27 reps? god bless you!

Speaking form experience. Those Burpee sets you did, at that pace, are pretty impressive. I use them from time to time to finish off my sessions when cardio can be had.

Speaking about conditioning....Smashed that previous MEtcon. 2 years and over 2 minutes! Holy progress!

[TM79]

Holy squat reps man! The triple looked great and then......27 reps? god bless you!

Speaking form experience. Those Burpee sets you did, at that pace, are pretty impressive. I use them from time to time to finish off my sessions when cardio can be had.

Speaking about conditioning....Smashed that previous MEtcon. 2 years and over 2 minutes! Holy progress!

Thanks Doc! Put it all together and multiply it by 10 and I'd be at your volume level. Nah, I appreciate it. Those were two tough workouts. Glad to hear I'm not the only lunatic that does burpees.

[shaneinga]

Nice TM! I think I could the Angie metcon in the same time without the Pull Ups. Haha. If I had to rep out 100 pull ups I would have needed to start on Monday morning to be posting my time in my journal today.


Great job on knocking 2:35 minutes off your time. And doing it in the heat as well. I am sure you are going to feel that one.

[TM79]

Nice TM! I think I could the Angie metcon in the same time without the Pull Ups. Haha. If I had to rep out 100 pull ups I would have needed to start on Monday morning to be posting my time in my journal today.


Great job on knocking 2:35 minutes off your time. And doing it in the heat as well. I am sure you are going to feel that one.

Thanks Shane! Don't worry, the pull-ups will come with time and continued weight loss. Ironically, the squats in that metcon really helped my legs recover from squats and running. My whole body is feeling great today.

[TM79]

7/20/16:

Conditioning: Metcon

10 Rounds for Time:
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Squats

Time: 11:38

Comments: Didn't get to lift before I left town so I wanted to get a metcon done in the hotel room. Normally I would have done this one after Bench/Pull-ups, but wanted to give myself less to do tomorrow when I get home. It isn't smart to do metcons like this before heavy lifts the next day, but I'm not overly concerned about it. I wasn't really planning to go for new PR's. This actually totals the same number of reps in the metcon I did on Tuesday, but I wanted it to move along a little faster so I broke them up into 10 rounds of 10. Good, quick one. Used the trusty old doorway pull-up bar and left a puddle of sweat in the floor here at the Marriott. OK, time to shower and eat. Have a good night!

[DocJekyll]

Road Warrior!

[fittofattofit]

That was huge session with some very heavy squatting ... you made the 265 reps look very quick and easy for you and I thought the power snatch complexes looked great. It's nice that you can work so easily with the CF standard weight
80 burpees is sick

Great work shaving over 2 minutes off 'Angie' .... a 15% improvement is a big bump: I suspect your overall fitness must be benefiting from all the physical work you're doing on top of the training.
And congrats on the promotion

[TM79]

Road Warrior!

Yes Sir. Comes with the trade. Hotel room metcons changed my life a couple of years ago.

That was huge session with some very heavy squatting ... you made the 265 reps look very quick and easy for you and I thought the power snatch complexes looked great. It's nice that you can work so easily with the CF standard weight
80 burpees is sick

Great work shaving over 2 minutes off 'Angie' .... a 15% improvement is a big bump: I suspect your overall fitness must be benefiting from all the physical work you're doing on top of the training.
And congrats on the promotion

Thanks man! Not as heavy as your squatting. And I'm very confident that you could work just as easily with the Power Snatch weight. You have the strength, it's just getting the form down. Thanks on Angie too. That metcon isn't that hard to me because it is hard to get through the pull-ups quickly. Glad to shave some time off though. As far as the promotion goes, I'm still waiting on HR to "get around to" doing it. Thanks!

[TM79]

7/21/16:

Lots of manual labor at work today, followed by a 4 hour drive home. My lower right leg started hurting by late morning and has continued ever since. It's the calf muscle, foot and I'm even having shin splint type of pain in the front. Not sure what that is all about. Hoping it will go away with some rest. All I have left is Bench/Pull-ups tomorrow. Shouldn't be a lot of leg use going on in that workout. Supposed to run on Saturday and will have to play that by ear. Hope you all have a great night!

[DocJekyll]

Long day man. Hope that pain disappears overnight for you.

Get a good session in tomorrow and rest that chit.

[TM79]

Long day man. Hope that pain disappears overnight for you.

Get a good session in tomorrow and rest that chit.

Thanks Doc. Will do.

[TM79]

7/22/16: Iron Session

Bench
Work up to a 3 Rep Max for the day.
5x135, 5x165, 3x185, 3x205, 3x225 (Tied PR 2-3RM), 3x230 (PR 2-3RM)
1x245, 1x255 (Fail)

Pull-ups
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 20
Round 2: 10
Round 3: 8
Round 4: 7
Round 5: 7

Then, one set of Bench at 50% for max reps: 20x125

Then, one set of Barbell Rows at 50% for max reps: 22x115

Time: 37:00

Assistance
4 Rounds:
20 Push-ups
20 Barbell Rows, 95 lbs
10 Reverse Hypers

Time: 6:45

Conditioning: Did it Wednesday night and yesterday.





Comments: Nothing like getting one in on Friday at 5:00PM in your 100 degree garage while everyone else is doing 12 ounce curls. Oh well, such is the plight of the working man...
Bench: Didn't even feel that strong, but very happy with the PR! Decided to keep going with some heavy singles and got stuck at my current 1RM. Not bad for not having really gone heavy in a while.
Pull-ups: Wow! Wasn't expecting 20 right out of the gate! I'll take it! They tapered off pretty sharply after that, but still very happy with that first set.
Burnout Sets: Didn't have much gas left in the tank for these. Nothing special.
Assistance: Flew through this pretty quickly. Most of the sets were 15 and 5. Good stuff...
OK, time for those twelve ounce curls. You see everyone else, your workout is my cool down. J/K

[Hammerhagen]

Congrats on the Bench PR TM. And 20 pull ups is animal

[TM79]

Congrats on the Bench PR TM. And 20 pull ups is animal

Thanks man! I appreciate it!

[RT1957]

Strong work TM...I'm gonna need to do some catch up...thanks for visiting my journal....I'll be lurking around

[TM79]

Strong work TM...I'm gonna need to do some catch up...thanks for visiting my journal....I'll be lurking around

Thanks for visiting the loonie bin over here. I like the work that you're doing. Keep pounding!

[fittofattofit]

Congrats on the bench PR .... you've got great pressing strength: nice to get a triple @ over 2pps
You set a cracking pace for that assistance work ... that's 200 reps in 405 seconds = awesome cycle rate at 2 secs per rep