TM's Training Journal/Torture Log

[TM79]

BW: 177.8
Yesterday’s Output: 2,936
Yesterday’s Intake: 3,117
Surplus: 161

Warmup: LISS – 15% Incline
1.5 Miles, 30:00, 396 Cals

5-3-1 Cycle 2 – Week 3

Box Squat
10x115
8x145
6x185
5x215
3x245
1+x275: 2

Bench
10x95
8x115
6x135
5x155
3x175
1+x195: 3

Stats: 35:10, 211 Cals, 88 BPM

Accessory
4 Rounds:
10 Goblet Squats, 100 lbs
10 Ring Push-ups
8 Parallel Ring Rows
30 Second Plank Hold
Stats: 10:36, 96 Cals, 106 BPM

Conditioning: Intervals/Sprints
4 Rounds:
20 KB Swings, 40 lb
200-Meter LISS

Stats: 14:32, 162 Cals, 129 BPM

Comments: Actually managed a deficit on Saturday and a slight surplus yesterday. It’s amazing what skipping big deserts will do on the weekend. Got plenty of skating in too in some gorgeous weather. Back to rain today though. This may be my last week of 5-3-1 for several months. I will likely switch back to volume after this or maybe some other program. My lower back and hip have been sore for over a month now and I think its safe to say that they aren’t tolerating the heavier weight. A trip to the chiropractor might be a good idea too...

It is legit 65 degrees out here this morning and I’m sweating my ass off. Lol.

Strength: Those squats were terrible. Only two days removed from that 8-mile run and after about two hours of skating yesterday the legs just didn’t have a lot of gas. Barely got my reps and even set my safeties up for that last set. Probably had one more rep on that last set of bench but stopped to keep from missing it.

Accessory: Couple of things that I haven’t done in a while. Good combo.

KB/LISS: Originally I had burpees as the “Sprint” but wussed out and went for KB swings. I’m pretty beat and am trying to conserve energy for deads tomorrow. I can dial up the conditioning after this week.

Have a good day folks!

[shaneinga]

Balmy 65 degrees will definitely feel hot after the cold snap we had this past month.

Not surprising those squats felt heavy after running 8 miles and skating. Nice way to still double up on your reps.

This 100 pounds goblet squats were impressive as well, and nice benching.

If you are hurting no need to keep beating yourself up. Hop back on what you enjoy.

[TM79]

Balmy 65 degrees will definitely feel hot after the cold snap we had this past month.

Not surprising those squats felt heavy after running 8 miles and skating. Nice way to still double up on your reps.

This 100 pounds goblet squats were impressive as well, and nice benching.

If you are hurting no need to keep beating yourself up. Hop back on what you enjoy.

Thanks Shane. Yeah, it felt great to get some warmer weather for a change. I can't wait for Spring. Hopefully it means less rain too. Thanks on the session. I think on a better day I would have had 3-5 reps on squats. Man, that was a struggle... Thanks on the goblets and benching too. As for the back and hip, my boss was having similar issues and the chiropractor worked it out for him. It might be worth a shot...

[PtReyesGreg]

Good looking workout today Trent. It sounds like it was a tough one...but you got 'er done. That's some pretty good weight on both Box Squats and Bench. The body definitely takes a beating with the heavier sets.

With a busy active weekend like that it's super impressive that you did that accessory circuit and conditioning circuit. Mondays are brutal for hitting it hard like that. Nice job!

[TM79]

Good looking workout today Trent. It sounds like it was a tough one...but you got 'er done. That's some pretty good weight on both Box Squats and Bench. The body definitely takes a beating with the heavier sets.

With a busy active weekend like that it's super impressive that you did that accessory circuit and conditioning circuit. Mondays are brutal for hitting it hard like that. Nice job!

Thanks Greg! That was a challenging one, especially after this weekend.

[TM79]

BW: 177.0
Yesterday’s Output: 3,509
Yesterday’s Intake: 3,428
Deficit: 81

Warmup: LISS – 15% Incline
1.5 Miles, 30:00, 396 Cals

(Superset)
Hex Deads
10x135
8x165
6x185
5x235
3x265
1+x295: 3

Overhead Press
10x45
8x55
6x65
5x95
3x115
1+x125: 3

Pull-ups
10xBW
8xBW
6xBW+15
5xBW+25
3xBW+35
1+xBW+45: 3

Stats: 29:56, 240 Cals, 115 BPM

Conditioning: Metcon

Complete as many rounds in 8 minutes as possible
of the following:

9 Pull-ups with knees tucked (sub for 3 rope climbs)
12 Push Presses, 75 lb
20 Box Step-ups, alternating

Stats: 3 Rounds, 89 Cals, 137 BPM

Comments: Would have had a massive deficit yesterday if it weren’t for that damned cupcake. It was my son’s second birthday though to hard to say no to that. Alright, here we are. Last 5-3-1 session of the cycle. As luck would have it my stomach is feeling pretty rough this morning so this could get interesting...

Strength: I got held up from starting out here on time so I tried to rush through this. That was impressive to get all of that done in 30 minutes. Glad to triple up on my reps too.

Metcon: That was a good one. Had to shorten it to 8 minutes.

Have a good day!

[TM79]

BW: 176.2
Yesterday’s Output: 3,586
Yesterday’s Intake: 3,215
Deficit: 371

LISS – 15% Incline
3 Miles, 60:00, 792 Cals

Comments: Yep, my lower back and hip are really sore after heavy deads yesterday. I need to find a chiropractor to see if I can get this worked out without surgery. If not I will have to lay off the heavy weight for good, as I don’t intend to have surgery unless I am in a lot of discomfort on a regular basis.

This is the lightest I’ve been mid-week in a long time. Minimal weekend deserts and lots of outdoor activities/bigger calorie deficits sure help with that. Just doing some LISS today and resting from weights/metcons.

Have a good day!

[PtReyesGreg]

Good looking workout yesterday Trent. Those deads and OHP are getting strong man. Sorry to hear about the back/hip pain afterwards. Hopefully the chiropractor can help. I just went to one yesterday and after his adjustment on my spine I felt much better.

That LISS today looked like it was a good way to get things stretched out and the blood flowing. Hopefully that helped with the back and hip too.

[TM79]

Good looking workout yesterday Trent. Those deads and OHP are getting strong man. Sorry to hear about the back/hip pain afterwards. Hopefully the chiropractor can help. I just went to one yesterday and after his adjustment on my spine I felt much better.

That LISS today looked like it was a good way to get things stretched out and the blood flowing. Hopefully that helped with the back and hip too.

Thanks Greg. Yeah, that is long overdo. Glad to hear that it has been helpful to you. Yep, the LISS is usually a good way to loosen up.

[TM79]

BW: 176.6
Yesterday’s Output: 3,544
Yesterday’s Intake: 2,809
Deficit: 735

Warmup: LISS – 15% Incline
2 Miles, 40:00, 528 cals

Conditioning: Metcon

Three 5-minute rounds of:
200-m farmer carry, 95 lb Hex Bar
Then as many reps as possible of:
5 burpees
10 kettlebell swings, 40 lb
Rest 2 minutes between rounds. (LISS at 2.5 mph)

Post number of reps completed each round:
R1: 2 Rounds +5 Burpees
R2: 2 Rounds +5 Burpees
R3: 2 Rounds +5 Burpees

Stats: 19:00, 210 Cals

Comments: Out here for some LISS and metcon action this morning. To date, I have done nothing outside of my garage as far as metcons go (except for running) at this house. I might break from that today and do some farmer carries in the backyard this morning. Generally, I don’t do stuff outside of the garage for two reasons: 1. I don’t want to be interrupted. 2. I’m not trying to show off to the neighbors (or appear to be showing off). My prediction is that at least one member of my family sees me and comes out and at least gives me a hard time about it. For the sake of changing things up though, I think it is worth the gamble. It is a chilly 37 degrees outside, though, so I’ll probably wear some gloves when picking up that barbell.

Metcon: That was pretty fun. I wouldn’t have wanted to do much more than that outside in the cold. Felt good though and a nice change of scenery. I made it through the farmers walks taking two short breaks at about 50% and 75%. Then 2 rounds +5 burpees consistently. Instead of resting between rounds I did a slow LISS.

Have a good day folks!

[TM79]

BW: 176.6
Yesterday’s Output: 3,441
Yesterday’s Intake: 3,265
Deficit: 176

Warmup: LISS – 15% Incline
2.5 Miles, 50:00, 660 cals

Accessory
4 Rounds:
10 RDL’s, 115 lb
5 Ring Dips
5 Paused Reverse Grip Barbell Rows, 115 lb
10 Push-ups on the Barbell
10 Ring Rows
12 Back Extensions

Stats: 12:09, 130 Cals, 123 BPM

Comments: No jump in weight this week. Hallelujah! Haven’t had any serious calorie surpluses in a week and a half now and I think it’s paying off. Out here for some LISS and Accessory work this morning.

Accessory: Doubled up on the upper body movements. Good combo.

Hoping to get a run in tomorrow morning although my wife is getting increasingly aggravated with my Saturday runs...

Have a good day folks!

[shaneinga]

Solid final session on 531. Nice way to hit some strong triples.

Happy 2nd Birthday to your son. Birthday cupcakes don’t count as cheating.

Congratulations on the maintenance on the weight! That’s a big win man.

Hope you are enjoying the sunshine this weekend.

[TM79]

Solid final session on 531. Nice way to hit some strong triples.

Happy 2nd Birthday to your son. Birthday cupcakes don’t count as cheating.

Congratulations on the maintenance on the weight! That’s a big win man.

Hope you are enjoying the sunshine this weekend.

Thanks brother. Yeah, it was a nice weekend. A little cool, but at least it wasn't raining....

[TM79]

BW: 177.0
Yesterday’s Output: 2,865
Yesterday’s Intake: 3,410
Surplus: 545

Warmup: LISS – 15% Incline
1.5 Miles, 30:00, 396 Cals

Box Squat
8x115
8x135
8x155
8x175
8x195

Bench
8x95
8x115
8x135
8x155
8x175

Stats: 23:19, 156 Cals, 102 BPM

Accessory
4 Rounds:
12 Goblet Squats, 80 lb
12 Decline Push-ups
12 Reverse Grip Ring Rows
12 V-ups

Stats: 9:30, 99 Cals, 126 BPM

Conditioning: Intervals/Sprints
4 Rounds:
8 Body Blasters
200-Meter LISS

Stats: ~16:00, ~175 Cals

Comments: I haven’t mentioned it in here but last Friday I got the green light from my company to move down to Wilmington, NC and start an office there. This is exciting as I love that town and have been dreaming of an opportunity to get back there for several years. It is frightening though as I would be pretty much responsible for my own fate. Right now, we don’t have a lot of work down there. Given that most of our work comes from overseeing repairs on historic buildings or large condo buildings, obviously, there aren’t as many down there as there are up here among the cities which are scattered about in a 2-hour radius (Raleigh, Durham, Chapel Hill, Greensboro, Winston Salem). I would likely target Myrtle Beach as it is littered with highrise condo buildings. Not to mention I generally don’t like sales and would be required to do a lot of it. In the beginning, I would still have a few projects up here to stay billable while I looked for work down there. Then I could hopefully get enough work going to not have to travel up here. We are about two hours from Wilmington so I would love to avoid that drive if possible. If needed, I could stay at the house that is on the land that our company just purchased outside of Raleigh. Like many choices in life, this is a big gamble. There is significant risk. But if I can succeed, the reward would be incredible. Obviously, a big salary and bonuses, plus opening a successful office is a great thing for your resume and sure way to get noticed. We have been praying for months for a door to open so if this isn’t it, I don’t know what is...

I started feeling a little crummy last Friday and ended up skipping my run on Saturday. Not sure what I’ve been fighting but it continues this morning. I decided to come out here anyway and give it a go in hopes that it subsides in the next day or two and I won’t be behind schedule. Switching back to volume for a few weeks now.

Strength: Legs felt super fresh after skipping that run. Good sets.

Accessory: Higher volume on these sets too. Good stuff.

BB/LISS: Got a call from the boss during the last LISS and forgot to stop my watch.

Have a good day!

[TM79]

BW: 176.4
Yesterday’s Output: 3,581 (Subtracted 200)
Yesterday’s Intake: 2,957
Deficit: 624

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

(Superset)
Hex Deads
8x135
8x165
8x185
8x205
8x225

Overhead Press
8x65
8x75
8x85
8x95
8x105

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

Stats: 21:30, 168 Cals, 113 BPM

Conditioning: Metcon

Complete as many rounds as possible in 10 minutes of:
10 burpees
20 plate G2OH’s, 25 lb

Stats: 4 Rounds, 124 Cals, 141 BPM

Comments: Got a call last night and my boss has gone down with a kidney stone so I’m having to fill in for him this morning at a presentation. First sales pitch to anyone in about 12 years and it is a whole group of PM’s, Supers, etc. from a regional general contractor. It was almost so ridiculous that I didn’t even lose any sleep. I’m out here a little earlier this morning as I am trying to make it to the office with an hour and a half to prepare before giving the presentation. Shortening my LISS from 1.5 miles to 1 and am going to try to plow through these sets and do a quick metcon.

Strength: Plow I did.... Good sets.

Metcon: Not an easy one. Done.

Have a good day!

[GrouchyUSMC]

Still working hard AF, Trent, nice work!

[shaneinga]

Solid set of 8s Trent.

Goodness, well, trial by fire for the guy who hates doing sales. It’s almost like “someone” is nudging you telling you that you got this.

[TM79]

Still working hard AF, Trent, nice work!

Thank you kindly, Sir!

Solid set of 8s Trent.

Goodness, well, trial by fire for the guy who hates doing sales. It’s almost like “someone” is nudging you telling you that you got this.

Thanks Shane. I agree. It went well too. A little shaky on the first few slides but I got through all 40 of them and was cruising by the end. Definitely a good confidence builder.

[TM79]

BW: 176.2
Yesterday’s Output: 3,499
Yesterday’s Intake: 3,458
Deficit: 41

Warmup: LISS – 15% Incline
2 Miles, 40:00, 528 Cals

Conditioning: Metcon

“Andi”
For time:
100 hang power snatches, 65 lb
100 push presses, 65 lb
100 sumo deadlift high pulls, 65 lb
100 front squats, 65 lb

Stats: 29:05, 360 Cals, 140 BPM

Comments: I think it may actually be the pollen that is getting to me right now. At first, I thought it was a cold, or of course, covid, but just noticed that the tree pollen has dialed up recently. That time of year.... Out here for some LISS/Metcon action this morning.

Metcon: Wow! That was much harder than it looked on paper. It took 10 minutes to get through the HPS’s. The rest went a little faster but that still 100% sucked. Got it done though.

Have a good day!

[shaneinga]

That metcon looked tough Trent. It is crazy but you are right about allergies. It’s that time again.

[TM79]

That metcon looked tough Trent. It is crazy but you are right about allergies. It’s that time again.

Thanks Shane. That was a tough one alright. Yeah, woke up this morning sneezing again..... The worst part is my morning cup of coffee does absolutely nothing to wake me up during allergy season,..

[TM79]

BW: 176.2
Yesterday’s Output: 3,586
Yesterday’s Intake: 3,186
Deficit: 400

Warmup: LISS – 15% Incline
2.5 Miles, 50:00, 660 Cals

Accessory
4 Rounds:
6 Floor Glute Ham Raises
6 Paused CGBP, 115 lb
6 Paused Reverse Grip Ring Rows
10 Reverse Hypers

Stats: 9:55, 97 Cals, 116 BPM

Comments: Happy 71’st angel birthday Dad!
I don’t get sore very often nowadays, but I am legitimately sore as hell from that metcon yesterday. My traps and shoulders are wrecked. Haven’t taken a day off this week either and today I might do two sessions. Some LISS/Accessory this morning and possibly a run later this morning. We are leaving for a weekend beach trip this evening so I’m trying to cram it all in.

Accessory: Decided to do some lower rep/paused sets today. Good stuff.

Have a good day folks!

[shaneinga]

Nice workout Trent.

I have seen the beach photos, I am jealous man. Looks like you are having great time!

See ya when you get back.

[TM79]

Nice workout Trent.

I have seen the beach photos, I am jealous man. Looks like you are having great time!

See ya when you get back.

Thanks brother. It was a good weekend.

[TM79]

BW: 176.4
Yesterday’s Output: 3,384
Yesterday’s Intake: 3,187
Deficit: 197

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

Box Squat
10x115
10x145
10x165
10x185

Bench
10x115
10x135
10x155
10x165

Stats: 24:30, 174 Cals, 106 BPM

Accessory
4 Rounds:
8 Goblet Squats, 80 lb
8 Barbell Rows, 115 lb
8 Diamond Push-ups
8 GHD Sit-ups

Stats: 8:53, 100 Cals, 129 BPM

Conditioning: Intervals/Sprints
3 Rounds:
8 Body Blasters
200-meter LISS

Stats: 12:45, 167 Cals, 145 BPM

Comments: We had a good weekend down in Wrightsville Beach/Wilmington. I managed to surf twice, even though we were riding around with a realtor for half of the day each day. Yesterday’s surf session was rough as we went to bed late and I still dragged myself out of bed at 6:00AM for dawn patrol (after losing an hour of sleep). The water was still a chilly 55 degrees and I had no booties so my feet were freezing. Still felt great to get out there and I caught a few fun ones on the longboard.

Back to volume again this week with reps of 10. I’ve now taken two weeks off from running so my legs should be plenty fresh for this. Yesterday, I surfed in the morning and skated in the afternoon so I did manage some exercise.

Strength: Just tired from a long weekend. Got it done though.

Accessory: Good sets of 8.

BB/LISS: These were a sure sign that I’m worn out. BPM was at 145+ the entire time. Need to get some sleep tonight.

Have a good day folks!

[PtReyesGreg]

Good looking workout Trent. I can only imagine how those sets of 10 felt after a weekend in the ocean. That always tires me out so much, just moving through the waves.

Nice job on those sets of 10.

[shaneinga]

You went to the beach and came back lighter than when you left. That is a huge win!

Solid sets of 10s on those squats and BP!

55 degree water, wow, that is some cold water man. Still sounds more fun that riding around with a realtor for a half a day though.

[TM79]

Good looking workout Trent. I can only imagine how those sets of 10 felt after a weekend in the ocean. That always tires me out so much, just moving through the waves.

Nice job on those sets of 10.

Thanks Greg. I think it was more the driving and not sleeping that much that wore me out. The ocean was rejuvenating.

You went to the beach and came back lighter than when you left. That is a huge win!

Solid sets of 10s on those squats and BP!

55 degree water, wow, that is some cold water man. Still sounds more fun that riding around with a realtor for a half a day though.

Ha ha, thanks Shane. Actually really enjoyed both. Very happy to have gotten in the water and our realtor was nothing short of amazing.

[shaneinga]

Yeah, but you like burpees so I am not sure you are to be trusted.

[TM79]

BW: 176.8
Yesterday’s Output: 3,507
Yesterday’s Intake: 3,307
Deficit: 200

Warmup: LISS – 15% Incline
1 Mile, 20:00, 264 Cals

(Superset)
Hex Deads
10x135
10x165
10x185
10x205

Overhead Press
10x65
10x75
10x85
10x95

Pull-ups
10xBW
10xBW
10xBW
10xBW

Stats: 15:39, 151 Cals, 123 BPM

Accessory
4 Rounds:
8 DB Power Cleans, 40 lb
8 DB OHP Alternating (each arm), 40 lb
8 HG Pull-ups
8 Back Extensions holding a 25 lb plate

Stats: 8:56, 119 Cals, 154 BPM

Conditioning: Metcon

Randy
For time:
75 power snatches, 40 lb DBs

Stats: 6:50, 96 Cals, 152 BPM

Comments: Survived pasta night.... Man, I hate daylight savings time. Stayed up late working on something last night and got to bed at 11:30PM. Still got up at 6:00AM but man did it feel like 5:00AM...

Strength: Plowed through it.

Accessory: Same.

Metcon: Same.

Done. Have a good day!