TM's Training Journal/Torture Log

[mirroroferised]

Yeah man I agree with John. I'm becoming a fan of how your workouts look. Love the use of the toolbox. I was thinking of building a box and never thought of just doing that lol

[TM79]

Yeah man I agree with John. I'm becoming a fan of how your workouts look. Love the use of the toolbox. I was thinking of building a box and never thought of just doing that lol

Ha ha... I was supposed to build one too, but tried the tool box in a pinch and am sticking with that. Thanks on the workouts. People talk about doing something you love for a living. Well, writing workouts is one of the few things I could do for work and love it. Thanks!

[fittofattofit]

5/26/16:

Paused 10" Box Squats
In 5 sets, work up from 60% to 80% of 1RM. 5 Reps for each set.
5x165, 5x185, 5x205, 5x215, 5x225

Pull-ups
Pick a number of repetitions for all 9 sets: 7
3 Sets of Pull-ups
3 Sets of Close-Grip Pull-ups
3 Sets of Wide Grip Pull-ups
*Rest 60 Seconds between sets.

Note whether you were able to
complete all sets: Yes

Time: 18:31

Assistance
4 Rounds:
8 Strict Pull-ups
8 Squats, 155 lbs
10 Reverse Hypers
8 Dumbbell Curls, 40 lb Dumbbells
20 Walking Lunges (alternating)

Time: 14:55

Conditioning: Metcon
1 minute of hang squat cleans, 40-lb. dumbbells: 8
1 minute of burpees: 13
1 minute of toes-to-bars: 20
2 minutes of hang squat cleans, 40-lb. dumbbells: 13
2 minutes of burpees: 22
2 minute of toes-to-bars: 30
1 minute of hang squat cleans, 40-lb. dumbbells: 8
1 minute of burpees: 13
1 minute of toes-to-bars: 17

Post total reps completed: 144



Comments: Happy birthday John Wayne! This is the first official, "hot" workout of the season at almost 90 degrees in the garage.
Box Squats: Didn't feel overly strong on these. I haven't gotten a lot of sleep this week so that probably has something to do with it. Was done with squats in 9 minutes so I pushed on the gas a little.
Pull-ups: Moved up to 7 reps this week. That was really tough. I doubt I'll be getting 30 sets of this tomorrow or Saturday.
Assistance: As if I wasn't already drenched in sweat...
Metcon: That one was rough. That is 3 tough movements combined. Glad it's over.
I have a run left to do on Saturday and some pull-ups. Hope you all have a good night!

Those box squats are looking really easy for you now and I can see that you've really got your core braced tight.
Just loved that metcon workout! Anything with burpees and toes-to-bars has got to be bad@ss

[TM79]

Those box squats are looking really easy for you now and I can see that you've really got your core braced tight.
Just loved that metcon workout! Anything with burpees and toes-to-bars has got to be bad@ss

Thanks my friend! I'm glad it looked decent because it sure sucked! Ha ha...

[TM79]

5/28/16:

Conditioning: Distance Run, Outdoor, Packed Gravel
10K, 49:49 (PR by 6:07), 8:02 Pace, 858 Calories

Comments: Man, I really need to start actually preparing for runs like this instead of staying up late, drinking beer, etc. Plus I mowed the yard yesterday and that kicked my allergies up. It was somewhat hot too at 85 degrees, but not terribly humid. This was an almost entirely flat course, so that made it easier than the previous attempts at this distance, which were completed on a course with a lot of hills/elevation gain. Happy with a PR nonetheless! Well, I was supposed to do pull-ups today but am guessing that isn't happening unless I am feeling really motivated later. Hope you all have a great weekend! Thanks so much to those who serve, served and especially to the friends and family of those who paid the ultimate price and have to continue on without them. God bless!

[TM79]

Bench and Pull-ups:

Bench: 5x135
One set of pull-ups for max reps: 8
Bench: 5x155
One set of pull-ups for max reps: 8
Bench: 5x185
One set of pull-ups for max reps: 6
Bench: 5x185
One set of pull-ups for max reps: 5
Bench: 5x185
One set of pull-ups for max reps: 5

Deadlifts:
5x235, 5x275, 3(5x295)

Time: 15:00

Assistance:
4 Rounds:
10 Ring Rows
8 Ring Dips
8 Snatch Grip Deadlifts, 155 lbs
5x4-Count Flutter Kicks

Time: 7:51

Conditioning: Skipped (Out of time)

Comments: Still feeling pretty rough and I have a super crazy work schedule for the rest of the week. I'm dropping my program back to a maintenance program this week so I don't kill myself. That is working up to 3x5@70% on main lifts and lighter assistance work and conditioning. My job should provide plenty of conditioning this week.
Bench and Pull-ups: Decided to superset these. I know that my performance suffered because of it, but I'm not worried about it today.
Deadlifts: Lower back was a little sore. Strong sets though.
Assistance: I enjoyed this assistance set so much. It was nice to switch it up from 4(8x50%) of main lifts (plus other stuff). That one went nice and quick.
Conditioning: Ran out of time. Already worked all day and now have a 3.5 hour drive to do. Will try to get a metcon in in the hotel. Have a good night!

[PtReyesGreg]

Nice workout today TM. Good job supersetting the bench and pull-ups. I've been doing that for a short while as well and really like the combo so far. It seems to help loosen things up and it's nice to balance the push with the pull. Getting all of that plus the deadlifts done in 15 minutes sounds intense. Way to get it done.

The assistance looks great too...lots of hard work put in today. Have a safe trip.

[fittofattofit]

Comments: Still feeling pretty rough and I have a super crazy work schedule for the rest of the week. I'm dropping my program back to a maintenance program this week so I don't kill myself. That is working up to 3x5@70% on main lifts and lighter assistance work and conditioning. My job should provide plenty of conditioning this week.
Bench and Pull-ups: Decided to superset these. I know that my performance suffered because of it, but I'm not worried about it today.
Deadlifts: Lower back was a little sore. Strong sets though.
Assistance: I enjoyed this assistance set so much. It was nice to switch it up from 4(8x50%) of main lifts (plus other stuff). That one went nice and quick.
Conditioning: Ran out of time. Already worked all day and now have a 3.5 hour drive to do. Will try to get a metcon in in the hotel. Have a good night!

I always like the synergy of a push/pull superset ... good benching mixed with the pulls (even if benching doesn't quite make the CF cut )
Loved the deadlift volume .... lots of work at 70% and that was a sick assistance workout wth 4 rounds in under 8 minutes .... that's where I'd be rolling around on the floor with my shirt off gasping

[TM79]

Nice workout today TM. Good job supersetting the bench and pull-ups. I've been doing that for a short while as well and really like the combo so far. It seems to help loosen things up and it's nice to balance the push with the pull. Getting all of that plus the deadlifts done in 15 minutes sounds intense. Way to get it done.

The assistance looks great too...lots of hard work put in today. Have a safe trip.

Thanks man. I like supersetting a push and pull too, although it seems to limit my maximum strength on each lift.

I always like the synergy of a push/pull superset ... good benching mixed with the pulls (even if benching doesn't quite make the CF cut )
Loved the deadlift volume .... lots of work at 70% and that was a sick assistance workout wth 4 rounds in under 8 minutes .... that's where I'd be rolling around on the floor with my shirt off gasping

Ha ha thanks!

[TM79]

6/1/16:

No training here today, although I would've preferred that to work. We started the day by carrying about a pallet of 2x4's up three flights of steps. After that we got our ladders and tools up there and started working. Spent most of the day crawling up and down the ladder. My boss had some app on the whole time and it told him that he went up and down 50 flights of stairs and walked a thousand steps or something. Most of that was under load so that was a good workout. 12 hours in all and tomorrow should be another 12 hour day if we're lucky. I hope to train again on Friday night, as fun as that sounds... Hope you all have a good one.

[TM79]

6/2/16:

Morning:
Lots of manual labor at work then a 4 hour drive home.

Evening:
Pull-ups (Pyramid)
Start by doing one pull-up and then
add a repetition after resting 10 seconds.
Continue as long as you are able.
1, 2, 3, 4, 5, 6 +5 (21 Total)

Then rest 60 seconds and complete one set for Max Reps: 7

Comments: Another super long day at work today. Tons of heavy lifting and going up and down stairs. In my typical fashion, I pulled a muscle in my back bending over to pick up a water hose. Not carrying that 100 lb box up and down the steps... Long drive afterwards, but very happy to be home. Figured I'd go ahead and do this pull-up pyramid since it doesn't take very long. My back is way too sore to do squats. Hopefully it will be better tomorrow.

Pull-ups: Same exact numbers as last week. I'm sure if I were more fresh I may have done a little better. Oh well, had the time tonight, that's when it got done. Hoping to hit some squats tomorrow evening. Have a good night!

[PtReyesGreg]

Nice pullup workout TM. Sorry to hear about the back. Hopefully it clears up with some rest tonight so you can get back to squatting.

[TM79]

Nice pullup workout TM. Sorry to hear about the back. Hopefully it clears up with some rest tonight so you can get back to squatting.

Thanks man. It is already feeling a little better. Hopefully that process will continue tomorrow and I can hit some squats. I've put in 40 hours in the last three days so everything may get pushed back until Saturday.

[mirroroferised]

We're all getting old in here with all of our back issues Hope you heal up quick man!!

[TM79]

We're all getting old in here with all of our back issues Hope you heal up quick man!!

Ha ha. You aren't kidding. It still feels rough this morning. Only got about 4 hours of sleep too so I doubt any training is going to happen today. Maybe tomorrow. Thanks!

[fittofattofit]

6/1/16:

No training here today, although I would've preferred that to work. We started the day by carrying about a pallet of 2x4's up three flights of steps. After that we got our ladders and tools up there and started working. Spent most of the day crawling up and down the ladder. My boss had some app on the whole time and it told him that he went up and down 50 flights of stairs and walked a thousand steps or something. Most of that was under load so that was a good workout. 12 hours in all and tomorrow should be another 12 hour day if we're lucky. I hope to train again on Friday night, as fun as that sounds... Hope you all have a good one.

That sounds like a hard day at the office ... back breaking carrying things up and down stairs but an awesome way to work the legs
The functional training you do would have a great carryover for your work ... keeping you fit and your core strong

6/2/16:

Morning:
Lots of manual labor at work then a 4 hour drive home.

Evening:
Pull-ups (Pyramid)
Start by doing one pull-up and then
add a repetition after resting 10 seconds.
Continue as long as you are able.
1, 2, 3, 4, 5, 6 +5 (21 Total)

Then rest 60 seconds and complete one set for Max Reps: 7

I'm going to have to try that pull-up pyramid and see how far I get ... 10 seconds rest will catch up real quick!

[TM79]

That sounds like a hard day at the office ... back breaking carrying things up and down stairs but an awesome way to work the legs
The functional training you do would have a great carryover for your work ... keeping you fit and your core strong


I'm going to have to try that pull-up pyramid and see how far I get ... 10 seconds rest will catch up real quick!

Thanks man. It has been an insane week at work. Almost 60 hours with a holiday on Monday. Definitely try that pyramid. If I had to write something like that it would probably involve something with more rest than ten seconds, but that is a good one to try.

[TM79]

6/3/16:

Lots of manual labor at work today.

Comments: Today probably made the top ten list of hardest days of work of my life. It was even harder than that half marathon. Only 4 hours of sleep last night and I worked hard outside for 9 hours straight with no break. It was 90 degrees and there was no wind where we were. Drank about 5 liters of water and only peed one time in the last 10 hours. I honestly forgot about my back pain, but it still hurts. Needless to say, no training today. Just crushed a Gatorade and am about to shower and lay on the floor for the rest of the night. Ha ha. Hope you all have a good one.

PS: After all of that, I know that I could still train right now, but that would be really stupid. I guess it's good just to know that there are still a few drops left in the tank after such a hard week.

[TM79]

6/4/16:

10" Box Squats (Touch and Go):
Work up to 3(5x70%)
5x135, 5x185, 5x205, 3(5x225)

Pull-ups:
Pick a number of repetitions for all 9 sets: 8
3 Sets of Pull-ups
3 Sets of Close-Grip Pull-ups
3 Sets of Wide Grip Pull-ups
*Rest 60 Seconds between sets.

Note whether you were able to complete all sets: No. 6 Sets +7 Reps

Time: 16:48

Assistance:
4 Rounds:
8 Box Step-ups (per leg), 30 lb Dumbbells
10 Reverse Hypers
10 Jump Squat Pull-ups
20 Sit-ups

Time: 15:06

Conditioning: Distance Run, Outdoor, Paved
5K (Slow Pace), 29:47, 9:36 Pace, 427 Calories



Comments: Still pretty beat from this week, but wanted to get this in. It is about 90 degrees in here with 70% humidity so it is officially getting hot.
Squats: My legs felt pretty decent for these, but my lower back was a little sore still so I decided to do T&G's instead of pauses. Decent sets.
Pull-ups: Well, didn't get my sets on these for the first time. Not suprising though. My arms are beat. I'll give this a shot again next week.
Assistance: This was harder than it looked on paper. The Jump Squat Pull-ups are a bit misleading. Since my pull-up bar is within my max standing reach I just did a pull-up and dropped into a squat. Good workout.
Run: That was more of a "jog/walk." I'm just beat, that's all there is to it. A long week of grueling work in the heat followed by a squat workout probably isn't the best way to prepare for running in the heat. I started to get cold during that last mile so time to get hydrated and rest. Rest day coming up. Have a good one!

[fittofattofit]

Thanks man. It has been an insane week at work. Almost 60 hours with a holiday on Monday. Definitely try that pyramid. If I had to write something like that it would probably involve something with more rest than ten seconds, but that is a good one to try.

I'll definitely try it ... I'm good for 10 strict reps on pull-ups but no more and I fatigue quickly so the 10 second rests will sort me out. I'm suspecting I might peak at the 5 reps but it will give me a target to work with

6/3/16:

Lots of manual labor at work today.

Comments: Today probably made the top ten list of hardest days of work of my life. It was even harder than that half marathon. Only 4 hours of sleep last night and I worked hard outside for 9 hours straight with no break. It was 90 degrees and there was no wind where we were. Drank about 5 liters of water and only peed one time in the last 10 hours. I honestly forgot about my back pain, but it still hurts. Needless to say, no training today. Just crushed a Gatorade and am about to shower and lay on the floor for the rest of the night. Ha ha. Hope you all have a good one.

That sounds like an animal day .. I'm sure the functional fitness helped you get through it. Probably a good idea to miss the training

6/4/16:

Comments: Still pretty beat from this week, but wanted to get this in. It is about 90 degrees in here with 70% humidity so it is officially getting hot.
Squats: My legs felt pretty decent for these, but my lower back was a little sore still so I decided to do T&G's instead of pauses. Decent sets.
Pull-ups: Well, didn't get my sets on these for the first time. Not suprising though. My arms are beat. I'll give this a shot again next week.
Assistance: This was harder than it looked on paper. The Jump Squat Pull-ups are a bit misleading. Since my pull-up bar is within my max standing reach I just did a pull-up and dropped into a squat. Good workout.
Run: That was more of a "jog/walk." I'm just beat, that's all there is to it. A long week of grueling work in the heat followed by a squat workout probably isn't the best way to prepare for running in the heat. I started to get cold during that last mile so time to get hydrated and rest. Rest day coming up. Have a good one!

The box squats looked great and you had total control of the bar. That assistance work looks lethal ... the jump squat pull-ups would test my co-ordination as well as my plyo speed. Really intense effort to maintain that for 15 minutes. Love the variety today TM

[TM79]

I'll definitely try it ... I'm good for 10 strict reps on pull-ups but no more and I fatigue quickly so the 10 second rests will sort me out. I'm suspecting I might peak at the 5 reps but it will give me a target to work with


That sounds like an animal day .. I'm sure the functional fitness helped you get through it. Probably a good idea to miss the training


The box squats looked great and you had total control of the bar. That assistance work looks lethal ... the jump squat pull-ups would test my co-ordination as well as my plyo speed. Really intense effort to maintain that for 15 minutes. Love the variety today TM

Thanks man! Yeah, it was a long week last week. This morning I weighed 5 lbs less than I did last Sunday so that is a dead give away. The functional training definitely helps, but only if I'm not worn down from training. That's why I took some days off this week. Thanks on the squats too. I need to work on keep my chest up and recruiting the hips and hamstrings more. The jump squat pull-ups are really similar to a movement called "body blasters" that do exactly what they say. With those you do a knees to elbows after the pull-up. Brutal...

[TM79]

6/6/16:

Worked 12 hours today and then drove 2 hours to get home (instead of staying in a hotel) for the sole purpose of getting to workout. I came in and in a rush, decided to skip my warm-up and ended up pulling a hamstring on the FIRST REP of squats. After that, I hung it up and called it a day. It's going to be another busy week so I will probably have a limited training schedule. Hope you all have a good one.

[PtReyesGreg]

6/6/16:

Worked 12 hours today and then drove 2 hours to get home (instead of staying in a hotel) for the sole purpose of getting to workout. I came in and in a rush, decided to skip my warm-up and ended up pulling a hamstring on the FIRST REP of squats. After that, I hung it up and called it a day. It's going to be another busy week so I will probably have a limited training schedule. Hope you all have a good one.

Damn TM, that's rough. Sorry to hear about the hammy. Hopefully it heals up quickly and doesn't set you back too much. Take care of it and heal up.

[TM79]

Damn TM, that's rough. Sorry to hear about the hammy. Hopefully it heals up quickly and doesn't set you back too much. Take care of it and heal up.

Thanks man. The leg is feeling better today. Honestly, I probably needed a few days of rest. Hoping to get back to it on Thursday.

[fittofattofit]

6/6/16:

Worked 12 hours today and then drove 2 hours to get home (instead of staying in a hotel) for the sole purpose of getting to workout. I came in and in a rush, decided to skip my warm-up and ended up pulling a hamstring on the FIRST REP of squats. After that, I hung it up and called it a day. It's going to be another busy week so I will probably have a limited training schedule. Hope you all have a good one.

Bummer .... I can picture it as well after getting all tightened up sitting in a car for two hours
After the work week you've had a day or two of rest is probably in order

[shaneinga]

Nice work going on in here. Sucks about the hammy, hopefully it heals up for you quickly.

Try to stay cool this week. Living in the South this time of year that is almost impossible though.

[TM79]

Bummer .... I can picture it as well after getting all tightened up sitting in a car for two hours
After the work week you've had a day or two of rest is probably in order

Yep, your imagination is right on. And that was after sitting at a desk all day. Not smart to jump right in like that before loosening up. Still going to try and salvage this week, even if it means just working out Thursday and Saturday.

Nice work going on in here. Sucks about the hammy, hopefully it heals up for you quickly.

Try to stay cool this week. Living in the South this time of year that is almost impossible though.

Thanks man. It is feeling much better. You're not kidding about the heat. It is quite an adjustment every year around this time.

[TM79]

Morning:

Squats
Work up to 3(5x70%)
5x135, 5x185, 5x205, 3(5x225)

Deadlifts
Work up to 3(5x70%)
5x235, 5x265, 3(5x295)

Time: 17:00

Assistance
4 Rounds:
8 Clean Pulls, 155 lbs
16 Walking Lunges, 40 lb Dumbbells
10 Squat Cleans holding a 25 lb Plate
10 Knees to Elbows

Time: 15:30

Comments: Had a dentist appointment this morning so figured I'd take some time to workout before hand. Rearranging things and doing both leg lifts today. That is in hopes that my legs can recover tomorrow and will be fresh for my run on Saturday.
Squats: My legs felt good for these but my lungs were struggling from sitting on my @$$ for 4 straight days.
Deadlifts: Same here. Man, I need to get a roman chair or GHD. My lower back is feeling weak.
Assistance: That was so much worse than I thought it was going to be. The lunges were terrible.

Evening:

Bench & Pull-ups
Bench: 5x135
One set of Pull-ups for Max Reps: 14
Bench: 5x165
One set of Pull-ups for Max Reps: 10
Bench: 5x185
One set of Pull-ups for Max Reps: 7
Bench: 5x185
One set of Pull-ups for Max Reps: 6
Bench: 5x185
One set of Pull-ups for Max Reps: 5

Time: 7:30

Assistance
4 Rounds:
10 Diamond Push-ups
10 Close Grip Pull-ups
10 Reverse Hypers

Time: 6:50

Conditioning: Metcon

21-15-9 Reps for time of:
95 lb Overhead Press
Pull-ups
Ring Dips

Time: 12:32

Comments: What the heck, let's just get it done...
Bench: Didn't feel that strong for these. Decent sets.
Pull-ups: Actually felt great for these. 14 on the first set!
Assistance Part Deux: Short and sweet. I took it easy on this because the metcon I'm doing is all upper body.
Metcon: Well, if that wasn't the perfect burnout set for the upper body workout I don't know what is. That was a variation of one that was posted on CF.com last week. Definitely harder than I thought it was going to be. Going straight from Ring Dips to OH Press sucked.
Well, I officially got all of my heavy lifts done in one day. Took it easy on the assistance work, but am glad that I got all of that in. Pull-ups tomorrow and then a run Saturday. Have a good night!

[TM79]

6/10/16: 5:20AM. I like my coffee black with a dash of pull-ups...

Pull-ups (Pyramid)
Start by doing one pull-up and then
add a repetition after resting 10 seconds.
Continue as long as you are able.
1, 2, 3, 4, 5, 6, +5 (26 Total)

Then rest 60 seconds and complete
one set for Max Reps: 8

Comments: Better numbers than my last couple of attempts. Only got to the set of 5 plus a few more reps the last couple of weeks.
Well, time for another 14 hour day, but there is cold beer in the fridge at the end of the tunnel. Hope you all have a great Friday!

[shaneinga]

Nice work put in on Wednesday. That is a lot to knock out in a days worth of work.

Good looking numbers on your pull ups today. That pyramid looks pretty brutal with the 10 second rests in between sets.