TM's Training Journal/Torture Log

[shaneinga]

That was a hell of a workout Trent. Box squats and bench numbers are both looking strong with plenty of room to program with. Accessory work looked really good and it wouldn't be a Trent journal without some burpees put in at some point in the programming.

I completely forgot that the Daytona was on yesterday. I don't watch much Nascar but I try to catch the 500. Oh well, I will go catch the recap today at some point also. Thanks for the heads up.

Agreed on the weather man. It is starting to wear on me. We need to get a couple of weeks of sunshine just to dry things out for awhile.

[TM79]

That was a hell of a workout Trent. Box squats and bench numbers are both looking strong with plenty of room to program with. Accessory work looked really good and it wouldn't be a Trent journal without some burpees put in at some point in the programming.

I completely forgot that the Daytona was on yesterday. I don't watch much Nascar but I try to catch the 500. Oh well, I will go catch the recap today at some point also. Thanks for the heads up.

Agreed on the weather man. It is starting to wear on me. We need to get a couple of weeks of sunshine just to dry things out for awhile.

Thanks Shane. I'm feeling that one man... Yeah, I don't watch a lot of Nascar either but do try to watch Daytona and Talladega. I'm just fascinated by the super speedways and how they get to just run flat out the entire way around the track. Plus it was 20 years since Dale Earnhardt died so that made it extra special. I liked Dale a lot going up (as I'm sure everyone did )

[shaneinga]

Thanks Shane. I'm feeling that one man... Yeah, I don't watch a lot of Nascar either but do try to watch Daytona and Talladega. I'm just fascinated by the super speedways and how they get to just run flat out the entire way around the track. Plus it was 20 years since Dale Earnhardt died so that made it extra special. I liked Dale a lot going up (as I'm sure everyone did )

Yep, those are the 2 races I try to watch and I also like Bristol. 20 years, damn. It doesn't seem like that long ago but I guess that is the way with everything.

[TM79]

BW: 178.2
Yesterday’s Output: 3,233
Yesterday’s Intake: 2,924
Deficit: 309

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

(Superset)
Hex Deads
10x135
8x155
6x185
5x205
5x235
5+x265: 8

Overhead Press
10x45
8x65
6x75
5x85
5x95
5+x105: 8

Pull-ups
10xBW
8xBW
6xBW+10
5xBW+20
5xBW+25
5+xBW+30: 5

Stats: 29:37, 254 Cals, 121 BPM

Conditioning: Metcon
“Lyla”
10-9-8-7-6 reps for time of:
Pull-ups
Ring Dips
DB C&J, 2x40 lb

Stats: 10:15, 126 Cals, 148 BPM
Didn't finish -5-4-3-2-1

Comments: It’s funny, I don’t usually get bad DOMS anymore after that first session back but do have a little bit today. Hopefully some LISS will help loosen things up.

Strength: Man that was a lot of work.

Metcon: Didn’t have time to finish this. That was 10 very hard minutes though.

Have a good day!

[shaneinga]

Really solid work Trent. Hitting 8 reps on your plus 5 sets leaves lots of head room for growth. 5 reps at +30 on those pull ups is damn impressive as well. Deadlifts, OHP and pull ups, nothing but meat and potatoes in that workout!

That Lyla looks like a good one!

[TM79]

Really solid work Trent. Hitting 8 reps on your plus 5 sets leaves lots of head room for growth. 5 reps at +30 on those pull ups is damn impressive as well. Deadlifts, OHP and pull ups, nothing but meat and potatoes in that workout!

That Lyla looks like a good one!

Ha ha, thanks brother. That was a beastly session. Definitely feeling it today.

[TM79]

BW: 178.6
Yesterday’s Output: 3,571
Yesterday’s Intake: 2,824 (200 Added for Uncertainty)
Deficit: 747

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

Conditioning: Metcon

4 rounds for time of:
LISS 200 meters
15 pull-ups
20 push-ups
25 squats

Stats: 20:00, 230 Cals, 133 BPM

Comments: Pretty nice deficit yesterday. I added 200 calories as I wasn’t sure how many calories that pad thai was at lunch. Pretty safe to say it was a big deficit as my stomach was growling this morning during prayer/coffee time. I have to go to Charlotte and back today for work so I’m out here early this morning. Typically, I would just do LISS today but might save that for tomorrow as I will likely be much more tired tomorrow morning.

Metcon: Found this one on CF and changed it up some. It was supposed to be:

3 Rounds:
800-m Run
30 Pull-ups
40 Push-ups
50 Squats

I usually sub LISS for running at 50% the distance so I did that. Then, I went ahead and doubled the rounds while splitting the reps in half to move through it quicker. Figured there would be too many breaks during the pull-ups. Pretty good one. (NOTE: Omitted the last two rounds as I was out of time)

Have a good day folks!

[TM79]

BW: 177.0
Yesterday’s Output: 3,574
Yesterday’s Intake: 3,114 (Added 200 for Uncertainty)
Deficit: 460

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

Comments: We were busy at work yesterday so I skipped lunch and was surviving off of granola bars. I was hoping for a massive deficit until I came home to delicious fettucine alfredo... Still managed to get a deficit so that works. Honestly, it feels pretty strange to go into full on starvation mode in the wintertime. That is better suited for Spring/Summer.

Woke up to the sound of ice pellets hitting the gutter. I wanted to just stay in bed and sleep in as I’m working from home today. Staying in bed doesn’t burn that many calories though so here I am. This was definitely one of those mornings where I just didn’t feel like being out here but still busted out some miles and torched some calories. Planning to do some accessory work and LISS tomorrow.

Have a good day!

[shaneinga]

Couple nice sessions there Trent. Fettucine alfredo is hard to turn down so I don't blame you for indulging there.

[TM79]

Couple nice sessions there Trent. Fettucine alfredo is hard to turn down so I don't blame you for indulging there.

Thanks Shane. Yeah, hard to turn that down, especially after skipping lunch.

[TM79]

BW: 176.6
Yesterday’s Output: 3,342
Yesterday’s Intake: 2,957
Deficit: 385

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

Accessory
4 Rounds:
10 RDL’s, 115 lb
16 Alternating DB OHP, 40 lb
10 Meadow’s Rows (each arm)
10 Back Extensions

Stats: 11:38, 137 Cals, 137 BPM

Comments: Finally, back to 176. Just in time to blow it back out of the water this weekend.

LISS/Accessory: Went ahead and did some extra mileage this morning. Day number 2 of freezing rain is upon us so I figure I won’t be getting any skating time in. That accessory work was harder than it looked.

Have a good day folks!

[TM79]

BW: 176.6
Yesterday’s Output: 4,006
Yesterday’s Intake: 3,333
Deficit: 673

Conditioning: Distance Run, Treadmill
4 Miles, 3% Grade, 40:00, 636 Cals, 630’ Elev. Gain

Cool Down: LISS -15% Incline
0.25 Miles, 5:00, 66 Cals

Comments: If I can manage a deficit on Friday, then hail yeah... I skated for probably 2 hours in the afternoon, which helped a ton. Skipped breakfast and lunch was pretty light. The rain finally moved out but this morning the wind chill was in the twenties so I just went for the treadmill again. Just held it nice and steady at 10-minute mile pace.

Have a good weekend!

[shaneinga]

Very nice job on the calorie torching and deficits Trent. It is sunny and cold here today, but it is sunny. 2 hours of skating sounds like a heck of way to spend an afternoon. I am jealous.

[TM79]

Very nice job on the calorie torching and deficits Trent. It is sunny and cold here today, but it is sunny. 2 hours of skating sounds like a heck of way to spend an afternoon. I am jealous.

Thanks Shane. Yes indeed. It is nice to see the sunshine, but geez, I could go for some slightly warmer weather... Yeah I skated around NC State's campus. I had forgotten that school was back in session. I wonder what the kids thought when they saw some crazy looking old bearded man flying through their campus on a skateboard...

[shaneinga]

Thanks Shane. Yes indeed. It is nice to see the sunshine, but geez, I could go for some slightly warmer weather... Yeah I skated around NC State's campus. I had forgotten that school was back in session. I wonder what the kids thought when they saw some crazy looking old bearded man flying through their campus on a skateboard...

I hear you on wanting it to be warmer. They were probably jealous of your skateboard!

[TM79]

I hear you on wanting it to be warmer. They were probably jealous of your skateboard!

Lol. On that note, I didn't see any of the kids riding skateboards or even regular bicycles. All I saw were motorized scooters and electric assist bikes. What a bunch of pansies. I'll never forget my freshman and sophomore year of college. I didn't even have a car and rode my bike everywhere. Rain or shine (including 95 degree sunshine). I would show up to class/work drenched in sweat. Kids nowadays.....

[TM79]

BW: 179.2
Yesterday’s Output: 2,767
Yesterday’s Intake: 3,744
Surplus: 977

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

5-3-1 Cycle 2. Week 2.

Box Squat
10x115
8x145
6x185
3x205 (Accidentally did 5 reps)
3x235
3+x255: 5

Bench
10x95
8x115
6x135
3x145
3x165
3+x185: 6

Stats: 32:56, 205 Cals, 95 BPM

Accessory
4 Rounds:
8 Front Squats, 95 lb
8 CG Push-ups
6 Chin-ups on the barbell (knees tucked)
8 GHD Sit-ups

Stats: 10:38, 107 Cals, 118 BPM

Conditioning: Intervals/Sprints
4 Rounds:
5 Body Blasters
200-Meter LISS – 15% Incline

Stats: 14:36, 163 Cals, 131 BPM

Comments: My wife and kids made chocolate chip cookies this weekend. It was the gift that kept on giving all weekend long... I woke up with a runny nose and feeling a little crummy this morning. Hopefully, it was just from being out in the cold all afternoon yesterday. We did take our kids to a playground on Saturday for the first time in about 4 months so we may have picked up some germs. The covid cases are pretty much back down to where they were this summer right now, so we have ventured back out a little bit. I’m sure its easy to pick up some germs when you have been relatively unexposed for a long time.

Strength: That was just rough. I was having waves of nausea the whole time. I ate some tacos last night that were pretty much cold so that may have done it. Made it through at least and got my reps.

Accessory: Different......and painful.....

MM/LISS: The Body Blasters weren’t too bad. I could probably start doing those in sets of 10. Sets of 5 took about 45 seconds.

Have a good day!

[PtReyesGreg]

Man Trent it sounds like you were having a rough run of it with the feeling crummy and nausea. Way to get out there and get it done today despite that.

Those box squats and bench both look like good numbers. The accessory circuit looks rough. Impressive you were able to get all that done when not feeling 100%. Nice job.

[TM79]

Man Trent it sounds like you were having a rough run of it with the feeling crummy and nausea. Way to get out there and get it done today despite that.

Those box squats and bench both look like good numbers. The accessory circuit looks rough. Impressive you were able to get all that done when not feeling 100%. Nice job.

Thanks Greg. I halved your bench today I think. Yeah, I'm not sure what that was. I'm feeling better now, thankfully.

[shaneinga]

Sounds like you guys had a good weekend and even though you might have picked up a cold. Sorry to hear about the tacos. Don't eat cold tacos man!

Squat numbers are looking great and good numbers on BP as well, esp considering you were battling nausea.

Body blasters? I thought burpees were bad. I had to google them and I was surprised that there is someone who has decided the burpee wasn't quite tough enough, lets add some other stuff to it.

[TM79]

Sounds like you guys had a good weekend and even though you might have picked up a cold. Sorry to hear about the tacos. Don't eat cold tacos man!

Squat numbers are looking great and good numbers on BP as well, esp considering you were battling nausea.

Body blasters? I thought burpees were bad. I had to google them and I was surprised that there is someone who has decided the burpee wasn't quite tough enough, lets add some other stuff to it.

Yeah, it may have just been being out in the cold and eating cold tacos. Hopefully it will be gone soon. Thanks on that session yesterday. Yeah body blasters are pretty fun. I guess its better than doing burpees over and over again. Ha ha....

[TM79]

BW: 179.2
Yesterday’s Output: 3,368
Yesterday’s Intake: 3,445
Surplus: 77

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

(Superset)
Hex Deads
10x135
8x165
6x185
3x225
3x265
3+x285: 5

Overhead Press
10x45
8x55
6x65
3x85
3x105
3+x115: 5

Pull-ups
10xBW
8xBW
6xBW+10
3xBW+25
3xBW+30
3+xBW+35: 4

Stats: 32:48, 242 Cals, 110 BPM

Conditioning: Metcon
“Ingrid”
10 rounds for time of:
3 snatches, 2x40 lb DB
3 burpees over the bar (dumbbells)

Stats: 9:08, 114 Cals, 142 BPM

Comments: Stomach is still bothering me this morning. Usually, I would think I have covid but ironically have no respiratory symptoms, so I guess it’s just a little stomach bug. Oh well, hopefully it’s gone soon.

Strength: Did pretty decent on these. I think my pressing (OHP and Bench) has actually gone down since starting 5-3-1. I start off way lower in weight on the warmup sets and do a lot less volume overall. Oh well, it is what it is...

Metcon: Not too bad. Just small sets of PITA stuff back-to-back. Done.

I watched Man vs. Wild during this session. Hadn’t watched that show in many years. I think the thing I don’t get is that he always seems to be running through the woods or frantically climbing up steep cliffs. Wouldn’t you want to conserve your energy if you’re going to be trapped in the wilderness for days or weeks? I would think just walk instead.

Have a good day folks!

[PtReyesGreg]

Good looking workout today Trent. I'm jealous of the deadlift numbers...and of the fact that you can do OHP LOL.

Fwiw, the whole thing with 531 is working at weights lower than your max and building up more strength that way. Wendler says that if you work too close to your max you'll burn out or injure yourself. The working with lower weights is definitely counter intuitive. When you do try a max attempt the strength is there. I don't know about the injury part...I'm a bad example for that.

[TM79]

Good looking workout today Trent. I'm jealous of the deadlift numbers...and of the fact that you can do OHP LOL.

Fwiw, the whole thing with 531 is working at weights lower than your max and building up more strength that way. Wendler says that if you work too close to your max you'll burn out or injure yourself. The working with lower weights is definitely counter intuitive. When you do try a max attempt the strength is there. I don't know about the injury part...I'm a bad example for that.

Thanks Greg. You seem to forget that you are benching more than I deadlift right now which really nullifies all of my weight lifting efforts so don't feel bad... Interesting thoughts on 5-3-1. That is true that perhaps my 1RM may have stayed the same. Maybe I am judging by a noticeable difference in my mid-range maxes. I feel like I've lost a few reps in that range. On the injury front, I think the heavier weight is still bothering my lower back. I need to get to the chiropractor...

[TM79]

BW: 177.6
Yesterday’s Output: 3,629
Yesterday’s Intake: 3,457
Deficit: 172

LISS – 15% Incline
3.5 Miles, 1:10:00, 924 Cals

Comments: Lasagna is good, but it isn’t the best for your calories. Especially two nights in a row... Still squeaked out a deficit. Just torching some calories out here this morning. Mission accomplished. It is supposed to be 70 degrees here today so I hope to get some skating in this afternoon too.

Have a good day folks!

[TM79]

BW: 178.2
Yesterday’s Output: 3,915
Yesterday’s Intake: 3,467
Deficit: 448

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

Conditioning: Metcon

Lorenzo
For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans (sub 25 lb plate)
21 burpees
Then,
Run 1,000 meters

Stats: 28:04, 397 Cals

Comments: Could have been a better deficit yesterday. I was just starving by late morning after all torching 1,000 calories on the treadmill yesterday. The granola bars were going down super easy... Just out here for some LISS and metcon action today.

Metcon: This one is a beast. This was a perfect example of me losing the battle with my “inner lunatic.” The conversation went something like this:

Me: (Looking at crossfit’s website)
Inner Lunatic: “Oh yeah, that one looks great!”
Me: “Yeah but I shouldn’t overdo it this morning.”
IL: “Yeah, that sounds like something you would say....”
Me: “Shut your mouth punk.”
IL: “Make me.”
Me: “KA POW!!!!”

Well, got it done. Anything that has more than 100 burpees is going to suck. Especially with almost a 3/4 mile run on either end and some other stuff in the middle. I looked at the comments on CF and most people were over the 30-minute mark on this one so I guess this was a good time.

Have a good day folks!

[TM79]

BW: 176.2
Yesterday’s Output: 3,639
Yesterday’s Intake: 2,965
Deficit: 674

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

Broccessory
4 Rounds:
8 RDL’s, 115 lb
5 Paused Reverse-Grip Barbell Rows, 115 lb
8 Arnolds, 30 lb
8 Straight Bar Curls, 65 lb
5 Ring Dips
10 Back Extensions

Stats: 11:44, 131 Cals, 134 BPM

Cool Down: LISS – 15% Incline
0.5 Miles, 10:00, 132 Cals

Comments: Finally, salmon and asparagus come through for the win! Man, if we actually ate like that all week I would have no problem staying at my goal weight....

Brocessory: Piled on some extra stuff in here. That was pretty fun. I love those big supersets.

Have a good day folks!

[shaneinga]

Really solid week of training Trent. As far as Man Vs Wild, Bear is a decent guy but he has a film crew and on top of that has been caught sleeping in hotels during film breaks instead of actually roughing it in the woods. I am much more of a Les Stroud, Survivorman fan. It is just him and his camera and he is actually out there the whole time surviving. Also, I agree with your assessment. I for sure wouldn't be out there running all the time and would believe that saving energy would be a great idea. I guess it helps to have a film crew in case stuff goes down. I will give Bear credit though, that guy eats/drinks things that I would really have to be starving to try. Doing that while having a film crew is kind of the ultimate truth or dare game. LoL.

As far as 531 goes, I honestly think it works better for squats and deads than pressing movements. I know Greg has had great success with it in BP so it could also be an individual thing. I know Wendler has a lot of accessory templates that are made to make the big 3 lifts stronger using specific lifts and reps, so maybe by not doing his accessory templates along with standard 531 it is harder to make gains. Like you said, the decreased volume over what you were doing doesn't help either.

LoL at the inner lunatic. That really does explain it doesn't it! That Lorenzo looks to be a hell of a workout Trent. Great job knocking it out and especially impressive that you are well under 30 minutes.

Nice deficit yesterday! Have a great weekend!

[TM79]

Really solid week of training Trent. As far as Man Vs Wild, Bear is a decent guy but he has a film crew and on top of that has been caught sleeping in hotels during film breaks instead of actually roughing it in the woods. I am much more of a Les Stroud, Survivorman fan. It is just him and his camera and he is actually out there the whole time surviving. Also, I agree with your assessment. I for sure wouldn't be out there running all the time and would believe that saving energy would be a great idea. I guess it helps to have a film crew in case stuff goes down. I will give Bear credit though, that guy eats/drinks things that I would really have to be starving to try. Doing that while having a film crew is kind of the ultimate truth or dare game. LoL.

As far as 531 goes, I honestly think it works better for squats and deads than pressing movements. I know Greg has had great success with it in BP so it could also be an individual thing. I know Wendler has a lot of accessory templates that are made to make the big 3 lifts stronger using specific lifts and reps, so maybe by not doing his accessory templates along with standard 531 it is harder to make gains. Like you said, the decreased volume over what you were doing doesn't help either.

LoL at the inner lunatic. That really does explain it doesn't it! That Lorenzo looks to be a hell of a workout Trent. Great job knocking it out and especially impressive that you are well under 30 minutes.

Nice deficit yesterday! Have a great weekend!

Thanks Shane. I'll have to check out Les Stroud. Yeah, I have always thought, "the guy behind him filming him swimming in the ocean must be in a boat so it can't be that bad." Lol. Interesting thoughts on 5-3-1. Yeah, my knees and back don't like doing that many reps at 50% on the big three lifts (for BBB) but I may look into some of his other rep schemes, like you mentioned. Thanks on that metcon. That was a fun one and its always nice to silence the inner lunatic.

[TM79]

BW: 176.6
Yesterday’s Output: 3,412
Yesterday’s Intake: 3,765
Surplus: 353

Conditioning: Distance Run. Outdoor, Paved.
8 Miles, 1:13:13, 9:09 Pace, 1,070 Cals, 161 BPM

Comments: After several Saturdays of treadmill runs, I finally lucked out and had temps in the 50’s for this one. So, I decided to stretch the legs a little and go a little further. Honestly, I didn’t mean to go that long, but that route was further than I remembered. Lol. Got it done and managed a pretty decent pace too. The BPM was a little higher than I would have liked but still decent for a run of that distance. One really good thing about that run is that none of my joints really hurt which is really good for that distance (or running at all, Lol).

Have a good day folks!