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  1. #3871
    Registered User Cantplankwell's Avatar
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    Sorry Trent, I have been lazy with your journal lately, I see you are getting lots of good work done despite some issues here and there. I had to shut it down till April...deep in m the dog days of my Hockey season now.

    I am appreciating your higher reps..a test of will for sure.

    Funny you and Shane having these stair duels!, no stair masters that I have seen at the local gyms here....there is a small hill nearby with probably 20 flights up to an observation tower ..I could see giving that a go with my 50lbs sandbag as a load...second though I dont want anyone to find my dead carcass up there either, would be fun with a work out partner tho.

    Careful on that swing stage buddy!
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  2. #3872
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    Originally Posted by shaneinga View Post
    2 sweet sessions Trent. Sets of 12 are always great for a killer pump. Sorry to hear you have been fighting off the crud. It seems to be going around.

    Awesome to hear that your YMCA has got a bunch of new equipment. I really like the HS stuff as accessory work. Most of their machines are adjustable to fit just about anyone.

    That was a good pace on the stair climber and you are right, it's not a machine you want to be absent minded on. It can turn ugly quick.

    Sorry to hear about your back.

    Hoping it heals up quickly for you.
    Thanks Shane. Yep, love those high rep sets. They used to be tough until I started doing metcon work and now they are just lite a fast. Yeah, the HS machines definitely give you a good pump. Glad to have those available again. They have the "high lat row" machine which is OK, but I miss the "low lat row" machine, which they don't have. Yeah, the stair climber prevents me from watching TV so I have to just look down at the stairs the entire time.

    Originally Posted by Cantplankwell View Post
    Sorry Trent, I have been lazy with your journal lately, I see you are getting lots of good work done despite some issues here and there. I had to shut it down till April...deep in m the dog days of my Hockey season now.

    I am appreciating your higher reps..a test of will for sure.

    Funny you and Shane having these stair duels!, no stair masters that I have seen at the local gyms here....there is a small hill nearby with probably 20 flights up to an observation tower ..I could see giving that a go with my 50lbs sandbag as a load...second though I dont want anyone to find my dead carcass up there either, would be fun with a work out partner tho.

    Careful on that swing stage buddy!
    Thanks for stopping in CPW! No worries. The way I'm getting hurt right now, hockey is the last thing I should ever try. That stair tower you're talking about sounds awesome and you should totally give that a go. Please post pics!
    Male/38/5'10"/175 lbs
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  3. #3873
    Still Pounding! TM79's Avatar
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    The lower back is doing somewhat better. Advil did absolutely nothing for it, so I instead remembered that the last time this happened, a few years ago, I used my wife's heating pad and that helped quite a bit. It is still very sore, but hopefully some rest and heat will help it. 4 hours is a long flight for a sore, stiff back. I'll try to have some beers on that flight on Sunday morning to loosen things up and numb the pain.
    Male/38/5'10"/175 lbs
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  4. #3874
    Humble Megalomaniac ElrondHubbard's Avatar
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    Heating pads work wonders. I'll bet what you want most right now is sleep!
    I'm out, standing in my field.

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  5. #3875
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    Originally Posted by ElrondHubbard View Post
    Heating pads work wonders. I'll bet what you want most right now is sleep!
    You've got that right. Managed to "sleep in" in Vegas this morning. The good part about that is that I still woke up at 6:30AM.

    Probably taking a week off from training here. Although I heard this place has a fitness room so it may be worth a look. Hope everyone has a good week!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  6. #3876
    Registered User shaneinga's Avatar
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    Heal up Trent! I am sure you won't go a whole week without doing anything though.

    Maybe spend some time in the sauna and get a massage while you are out there.
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  7. #3877
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    Originally Posted by shaneinga View Post
    Heal up Trent! I am sure you won't go a whole week without doing anything though.

    Maybe spend some time in the sauna and get a massage while you are out there.
    Thanks Shane. As luck would have it, I caught the flu on my second day here and have spent the better part of the last three days in bed with a fever. I've missed classes and obviously haven't done anything fun either... I'm hoping this fever breaks and I can fly home tomorrow, as planned. If not, I may need to extend my stay another day or something and push my flight back. On a brighter note, at least I only lost $80 in the casino before I got sick so I should be going home with most of the money I came with. Don't think I've had the flu in 20 years so it sure sucks to get it here. That's the news from the desert.
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  8. #3878
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by TM79 View Post
    Thanks Shane. As luck would have it, I caught the flu on my second day here and have spent the better part of the last three days in bed with a fever. I've missed classes and obviously haven't done anything fun either... I'm hoping this fever breaks and I can fly home tomorrow, as planned. If not, I may need to extend my stay another day or something and push my flight back. On a brighter note, at least I only lost $80 in the casino before I got sick so I should be going home with most of the money I came with. Don't think I've had the flu in 20 years so it sure sucks to get it here. That's the news from the desert.
    Damn!
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  9. #3879
    Registered User PtReyesGreg's Avatar
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    Man Trent that's too bad about the flu. I saw your post about it on IG too. Hopefully you're all better now.
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  10. #3880
    Registered User shaneinga's Avatar
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    Yuck. Damn dude. Sorry to hear it! Stay hydrated! That’s the thing that will get you with the flu. Too bad your wife isn’t there to at least bring you soup or something to drink.

    Hopefully you are back home and are getting some pampering and healing up.
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  11. #3881
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    Originally Posted by ElrondHubbard View Post
    Damn!
    Originally Posted by PtReyesGreg View Post
    Man Trent that's too bad about the flu. I saw your post about it on IG too. Hopefully you're all better now.
    Originally Posted by shaneinga View Post
    Yuck. Damn dude. Sorry to hear it! Stay hydrated! That’s the thing that will get you with the flu. Too bad your wife isn’t there to at least bring you soup or something to drink.

    Hopefully you are back home and are getting some pampering and healing up.
    Thanks gents. Luckily, the fever only lasted two days and I was feeling decent enough to fly home as scheduled on Friday. I still didn't start to feel like a human being again until today though (day 7). Still have a lingering cough but hopefully that will go away soon. More than anything, I'm upset that I missed out on several fun days on a trip that I had been looking forward to for a year. Oh well... Hoping to start training again at some capacity later this week. Thanks very much for the well wishes.
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  12. #3882
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    “Deload-ish” session at the YMCA

    (Superset)
    Hex Deads
    10x185
    10x205
    10x225

    Box Squat (Below Parallel, T&G)
    10x135
    10x155
    8x175

    Time: 13:35

    (Superset)
    DB Bench
    10x60
    10x65
    10x70

    DB Rows (One-Arm)
    10x60
    10x65
    10x70

    Time: 7:35

    Accessory
    4 Rounds:
    8 Lat Rows, 120 lb
    8 Arnold Press, 35 lb
    12 Decline Sit-ups
    12 Box Step-ups, 24” (Alternating)

    Time: ~10:00

    Rowing Sprints
    10 Minute EMOM, 100 meters:
    0:27
    0:24
    0:23
    0:22
    0:24
    0:22
    0:22
    0:21
    0:21
    0:21

    Comments: I’ve taken all this week off because this cough is still lingering around. Today, I finally said screw it, I’m going to workout. I hit the Y at lunch for a “deloadish” session. It was still plenty challenging and man did those hex dead/box squat sets hit like a freight train. I was huffing and puffing and coughing… It felt good to be back in the saddle. Hopefully I can get this cough kicked to the curb pretty soon.

    Sorry for my absence around here. Work has been slammed and I haven’t been posting any sessions in my journal. Looking forward to catching up!
    Male/38/5'10"/175 lbs
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  13. #3883
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    (Superset)
    Box Squat
    Work up to a heavy set of 10 reps.
    10x145
    10x165
    10x185
    10x205

    Hex Deads
    Work up to a heavy set of 10 reps.
    10x185
    10x205
    10x225
    10x245

    Time: 15:35

    (Superset)
    Overhead Press
    Work up to a heavy set of 10 reps.
    10x75
    10x85
    10x95
    8x105

    Pull-ups
    10xBW
    10xBW
    10xBW
    10xBW

    Time: 11:40

    Accessory
    4 Rounds:
    5 Arnold Press, 40 lb DB
    6 Hamer Curls (each arm), 40 lb DB
    10 SLDL, 40 lb DB
    8 GHD Sit-ups

    Time: 10:50

    Conditioning: Intervals/Sprints
    4 Rounds:
    20 KB Swings, 40 lb
    400 Meter Jog

    Post KB Splits: 0:35, 0:33, 0:33, 0:32

    Comments: I still haven’t kicked the flu cough yet, but hopefully that will go away soon. Out here in the garage this morning anyway and have a monster session in store. I have to go to Florida on Wednesday and will be gone the rest of the week so I am cramming everything in this morning and tomorrow morning. Luckily, there will be some manual labor at work in FL so that will help. I saw a number on the scale this weekend that really got me motivated to start dialing in the diet and exercise.

    Box Squat/Hex Deads: It’s amazing how big a difference an inch or two can make on box squats. My bench is a little higher at home so I went heavier. I just got 8x185 at the Y, where the bench is lower. The last set of squat and deads were each brutal. Glad that’s over with.

    OHP/Pull-ups: It’s amazing how quickly a nagging injury can resurface. On my very first set of OHP my wrist started hurting, lol. Getting old sucks… Only got 8 reps on that last set of OHP but that’s to be expected on the first session back after an extended break.

    Accessory: This was harder than it should have been. Getting sick just took it out of my I guess and now I’m clawing my way back.

    KB/Run: Man, lots of huffing and puffing during this. That was only a 10-minute mile pace on the treadmill too. Got it done though.

    Have a good day! I will try to catch up in the journals today or tomorrow.
    Male/38/5'10"/175 lbs
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  14. #3884
    Registered User shaneinga's Avatar
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    Welcome back Trent. Good to see you in here getting after it again.

    Sorry to hear that cough is still lingering but you still appeared to have a really productive workout.

    Maybe some sea air down there in Florida will be just what the Dr ordered. Try not to work to hard down there.

    Can confirm, getting old sucks.
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    Originally Posted by shaneinga View Post
    Welcome back Trent. Good to see you in here getting after it again.

    Sorry to hear that cough is still lingering but you still appeared to have a really productive workout.

    Maybe some sea air down there in Florida will be just what the Dr ordered. Try not to work to hard down there.

    Can confirm, getting old sucks.
    Thanks Shane. Yeah, I've been feeling like a mega-slacker lately. I need to up my game man. Yep, the FL heat might help all of this out. It will be weird to actually sweat just from walking around outside for a change.
    Male/38/5'10"/175 lbs
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    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  16. #3886
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    (Superset)
    Bench
    Work up to a heavy set of 10 reps.
    10x135
    10x155
    10x165
    10x175

    Landmine Rows, One-Arm (PWO)
    Work up to a heavy set of 10 reps.
    10x25
    10x35
    10x45
    10x50

    Time: 13:45

    Accessory
    4 Rounds:
    8 Two-Arm Landmine Rows, 100 lb
    6 Ring Dips
    10 Landmine Squats, 100 lbs
    10 Back Extensions

    Time: 8:00

    Conditioning: Metcon
    For time:
    400 Meter Run
    66 Dumbbell Jerks, 40 lb
    400 Meter Run
    66 Alternating DB OHP, 40 lb

    Post time: 14:35

    Comments: Boy, I’m feeling that session from yesterday. Just tired as all get out and nice and sore. Time for another one…

    Bench: Felt nice and strong on these. The last set was fairly comfortable. Must have been all the weight gain…

    Landmines: The last set felt heavy here.

    Accessory: Nice little pump combo there. Good stuff.

    Metcon: I’ve been sitting on this one for a while. That legitimately sucked. Doing a bunch of overhead stuff like that is very challenging. The alternating DB OHP was the worst.

    Alright, have a good day folks!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  17. #3887
    Registered User PtReyesGreg's Avatar
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    Good looking workouts this week Trent! When you do your 10's week I always cringe. That's a lot of reps my friend...especially on deads and squats.

    Nice job on the bench today. All those sets of 10 must've given you a nice chest pump.

    That metcon today looks brutal. I can imagine doing that many DB Jerks and OHP. NIce job!

    Have a good trip to FL! Hopefully the cough disappears before too long.
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    Originally Posted by PtReyesGreg View Post
    Good looking workouts this week Trent! When you do your 10's week I always cringe. That's a lot of reps my friend...especially on deads and squats.

    Nice job on the bench today. All those sets of 10 must've given you a nice chest pump.

    That metcon today looks brutal. I can imagine doing that many DB Jerks and OHP. NIce job!

    Have a good trip to FL! Hopefully the cough disappears before too long.
    Thanks Greg. Those were some tough sessions and man am I feeling it. Perfect time for some manual labor in sweaty FL. Actually just looked out the plane window while typing this and see nothing but crystal blue water.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  19. #3889
    Registered User shaneinga's Avatar
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    Solid session of 10s Trent! Hopefully you are enjoying the beach air and eating some decent seafood down there.

    That metcon does look tough. Alternating DB presses are really tough. Double so over your head.

    Have a good weekend.
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    Originally Posted by shaneinga View Post
    Solid session of 10s Trent! Hopefully you are enjoying the beach air and eating some decent seafood down there.

    That metcon does look tough. Alternating DB presses are really tough. Double so over your head.

    Have a good weekend.
    Thanks brother. The beach was awesome, although I pretty much just worked the entire time. The warm air and family was refreshing though.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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    Box Squat (Parallel)
    Work up to a heavy set of 8 reps.
    8x145
    8x165
    8x185
    8x205
    8x225

    Time: 12:30

    (Superset)
    Bench
    Work up to a heavy set of 8 reps.
    8x135
    8x155
    8x165
    8x175
    8x185

    Landmine Rows, One-Arm (PWO)
    Work up to a heavy set of 8 reps.
    8x25
    8x35
    8x45
    8x55
    8x55

    Time: 16:15

    Accessory
    4 Rounds:
    12 Landmine Squats, 100 lb
    10 Straight Bar Curls, 65 lb
    12 Push-ups on the Barbell
    10 GHD Sit-ups

    Time: 9:35

    Conditioning: Intervals/Sprints
    20 DB Ground to Overheads, 40 lb (Alternating Arms)
    800 Meter Jog

    Post DB G2OH Splits: 1:15

    Comments: Florida was good. It was crazy working in the 85-degree heat, covered in sweat, while it was snowing at home. I’m still pretty worn out from it. Plus, everyone and their brother is still sick so I’m sure I’m fighting that stuff too. Going to hit it anyway this morning.

    Box Squat: I could feel my right hamstring starting to bark on that last set but got it done.

    Bench: Felt pretty strong on these.

    Landmines: Stopped at 55 to keep good form.

    Accessory: Nice combo of movements.

    Intervals: Was going to do two rounds of this but ran out of time. That was still pretty tough.

    Have a good day folks!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  22. #3892
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    Solid squats with 225 for 8 reps. Nice way to get them done even with the hammy talking back.

    Coming home to the cold after being in 85 degree Florida heat had to be tough.

    At least you were able to get a little reprieve from winter though.

    Hopefully you dodge the Ebola this time around!
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Putting up quite a fight on that crud, Trent. I hate the persistent stuff. But you you're putting up impressive numbers in spite of all that!
    I'm out, standing in my field.

    64 and still a newbie.
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    Originally Posted by shaneinga View Post
    Solid squats with 225 for 8 reps. Nice way to get them done even with the hammy talking back.

    Coming home to the cold after being in 85 degree Florida heat had to be tough.

    At least you were able to get a little reprieve from winter though.

    Hopefully you dodge the Ebola this time around!
    Originally Posted by ElrondHubbard View Post
    Putting up quite a fight on that crud, Trent. I hate the persistent stuff. But you you're putting up impressive numbers in spite of all that!
    Thanks gents. It's tough when you're traveling a lot right in the middle of cold/flu season. Just have to push on through and do the best you can I guess... Shane, thanks on the squats. Trying to get them done.
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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    (Superset)
    Hex Deads
    Work up to a heavy set of 8 reps.
    8x185
    8x185
    8x205
    8x225
    8x245

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

    Pull-ups
    8xBW
    8xBW
    8xBW
    8xBW
    8xBW

    Time: 20:55

    Accessory
    One set of Ring Dips for Max Reps: 12
    10 Ring Rows
    12 SLDL, 40 lb DB
    10 Back Extensions
    6 Ring Dips
    One set of Ring Rows for Max Reps: 14
    12 SLDL, 40 lb DB
    10 Back Extensions
    One set of Ring Dips for Max Reps: 12
    10 Ring Rows
    12 SLDL, 40 lb DB
    10 Back Extensions
    6 Ring Dips
    One set of Ring Rows for Max Reps: 12
    12 SLDL, 40 lb DB
    10 Back Extensions

    Time: 9:52

    Conditioning: Metcon
    5 rounds for time of:
    20 sumo deadlift high-pulls, 65 lb
    20 box step-ups, alternating

    Post time: 11:30

    Cool Down:
    800 Meter Run

    Time: 4:10

    Comments: Still dragging this morning but the show must go on.

    Hex Deads: These felt good.

    OHP: Strong sets on these. 8x115 went by well.

    Pull-ups: These are still feeling heavy due to the extra body weight.

    Accessory: This was pretty sad. Those max rep sets were pathetic. Need to shed some pounds and up my game.

    Metcon: This was pretty good. Light weight but constant movement. Got the blood flowing.

    Run: Threw that in there because I was pissed about not getting all of my conditioning in yesterday. More calories torched.

    I'll get to the journals as soon as I can get a second to breath. Have a good day folks!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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    Conditioning: Metcon

    On a 20-minute running clock, for max reps:

    5 rounds of:
    20 seconds of pull-ups, 10 seconds of rest
    20 seconds of push-ups, 10 seconds of rest

    5 rounds of:
    20 seconds of squats, 10 seconds of rest
    20 seconds of GHD Sit-ups, 10 seconds of rest

    5 rounds of:
    20 seconds of SDHP’s, 65 lb, 10 seconds of rest
    20 seconds of 40 lb KB Swings, 10 seconds of rest

    5 rounds of:
    20 seconds of Burpees, 65 lb, 10 seconds of rest
    20 seconds of Back Extensions, 10 seconds of rest

    Post total reps completed at each exercise.

    Pull-ups: 36
    Push-ups: 73
    Squats: 103
    GHD Sit-ups: 48
    SDHP’s: 64
    KB Swings: 60
    Burpees: 31
    Back Extensions: 65

    Comments: Found this one on CF and changed it up a little. It got the sweat flowing. Have a good day!
    Male/38/5'10"/175 lbs
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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  27. #3897
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    Awesome work going on in here Trent. Yesterday's "8's" workout looked strong.

    Today's Metcon looked very interesting. That was lots of rounds of lots of good exercises. That would have left me sucking wind.

    Keep up the good work!
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    2 nice workouts Trent. What is a sumo deadlift high pull? That sounds like it would suck.

    Killer metcon today! That’s a ton done in 20 minutes!
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    Originally Posted by TM79 View Post
    Conditioning: Metcon

    On a 20-minute running clock, for max reps:

    5 rounds of:
    20 seconds of pull-ups, 10 seconds of rest
    20 seconds of push-ups, 10 seconds of rest

    5 rounds of:
    20 seconds of squats, 10 seconds of rest
    20 seconds of GHD Sit-ups, 10 seconds of rest

    5 rounds of:
    20 seconds of SDHP’s, 65 lb, 10 seconds of rest
    20 seconds of 40 lb KB Swings, 10 seconds of rest

    5 rounds of:
    20 seconds of Burpees, 65 lb, 10 seconds of rest
    20 seconds of Back Extensions, 10 seconds of rest

    Post total reps completed at each exercise.

    Pull-ups: 36
    Push-ups: 73
    Squats: 103
    GHD Sit-ups: 48
    SDHP’s: 64
    KB Swings: 60
    Burpees: 31
    Back Extensions: 65

    Comments: Found this one on CF and changed it up a little. It got the sweat flowing. Have a good day!
    That's super intense even if you're NOT fighting an illness. Geez, I admire it but I don't envy it!


    I hope you're feeling better!
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    Originally Posted by PtReyesGreg View Post
    Awesome work going on in here Trent. Yesterday's "8's" workout looked strong.

    Today's Metcon looked very interesting. That was lots of rounds of lots of good exercises. That would have left me sucking wind.

    Keep up the good work!
    Thanks Greg! Yep, the 8's week is pretty rough but it builds the stamina. That metcon built the stamina too. Ha ha. Thanks!

    Originally Posted by shaneinga View Post
    2 nice workouts Trent. What is a sumo deadlift high pull? That sounds like it would suck.

    Killer metcon today! That’s a ton done in 20 minutes!
    Thanks Shane. A sumo deadlift high pull is about what it sounds like. One of those (silly, perhaps) movements that crossfit came up with. It is a combination of a sumo deadlift and a high/standing "lat pull". I'll sub it in for rowing sometimes in a metcon or use it as an accessory lift. They definitely hit the middle of your shoulders.




    Originally Posted by ElrondHubbard View Post
    That's super intense even if you're NOT fighting an illness. Geez, I admire it but I don't envy it!


    I hope you're feeling better!
    Thank you kindly, Sir. I'm definitely feeling that one today!
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    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420 = 990
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Cindy: 27 Rounds
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