TM's Training Journal/Torture Log

[TM79]

Well, I've given it some thought and with Shane now off the forum and Greg rarely posting, I guess it's time for me to move on from here. The purpose of posting here was to see what others were doing in the gym, get ideas, share ideas, etc. I thought back to a few years ago when many more people were active here and I am very thankful for those times, and consider many of those folks to be friends. For some reason, all of them seem to have moved on from here, and if I'm merely posting my sessions to an empty room, it becomes an unnecessary step in my already busy schedule. If anyone reading this has moved on to a more active forum, I'd love to know where. If you are training at home/on your own, it is important to stay connected in some way in order to remain accountable, share ideas, etc. I hate to think of going on without that, but maybe that's just the way it is. Anyway, it has been fun and I wish you all the best. Take care!

[PtReyesGreg]

Well, I've given it some thought and with Shane now off the forum and Greg rarely posting, I guess it's time for me to move on from here. The purpose of posting here was to see what others were doing in the gym, get ideas, share ideas, etc. I thought back to a few years ago when many more people were active here and I am very thankful for those times, and consider many of those folks to be friends. For some reason, all of them seem to have moved on from here, and if I'm merely posting my sessions to an empty room, it becomes an unnecessary step in my already busy schedule. If anyone reading this has moved on to a more active forum, I'd love to know where. If you are training at home/on your own, it is important to stay connected in some way in order to remain accountable, share ideas, etc. I hate to think of going on without that, but maybe that's just the way it is. Anyway, it has been fun and I wish you all the best. Take care!

Hey Trent, I'm sorry things have gotten so sparse around here. I just posted a catch-up post a little while ago, but like you and Shane I've been super busy lately. It's hard to juggle everything and find the time to post. I plan to keep on posting here at least twice a week...more if I have time.

I too remember fondly how it was when I was first posting on here. It was definitely a more vibrant community then and I miss it too.

I hope you still post on here when you can so I can see what you're up to with your training. If not, though, I'll just keep up with you on IG.

[TM79]

Hey Trent, I'm sorry things have gotten so sparse around here. I just posted a catch-up post a little while ago, but like you and Shane I've been super busy lately. It's hard to juggle everything and find the time to post. I plan to keep on posting here at least twice a week...more if I have time.

I too remember fondly how it was when I was first posting on here. It was definitely a more vibrant community then and I miss it too.

I hope you still post on here when you can so I can see what you're up to with your training. If not, though, I'll just keep up with you on IG.

Hey Greg. Understood. Things are busy for everyone right now. I would hate to turn my back on this place as it has been awesome for the past half a decade. I've trained every day this week so far and since I stopped posting in here I barely wrote any comments. Lol. If you're still around then I might try to do what you're doing and post once or twice per week. I do genuinely enjoy reading what you and Shane are up to. I haven't had a lot of time lately to read what some of the other, newer folks are doing, but maybe I should check some of them out too. It does feel strange to just train and not say a word about it to anyone. I've gotten tons of ideas from you guys over the years and don't want to cut off those communication channels. So I guess I'll do some catch up posts like you're doing and hopefully Shane joins us again at some point. I'll try to see if any of the newer folks are having fun as well. Good to hear form you Greg.

[TM79]

This week's sessions so far:

4/5/21

BW: 174.8
Yesterday’s Output: 2,938
Yesterday’s Intake: 3,249
Surplus: 311

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

Work up to 3 sets of 10 at RPE 6, 7, 8.
Box Squat
10x115
10x135
10x145
10x165
10x185

Bench
10x115
10x135
10x145
10x155

Stats: 19:45, 126 Cals, 99 BPM

Out of time


4/6/21

BW: 176.4
Yesterday’s Output: 3,600
Yesterday’s Intake: 2,732
Deficit: 868

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


4/7/21

BW: 176.4
Yesterday’s Output: 3,489
Yesterday’s Intake: 3,215
Deficit: 274

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

Work up to 3 sets of 10 at RPE 6, 7, 8.
(Superset)

Hex Deads
10x145
10x165
10x185
10x205

Overhead Press
10x65
10x75
10x85
10x95

Pull-ups
10xBW
10xBW
10xBW
10xBW

Stats: 21:11, 144 Cals, 103 BPM

Accessory
4 Rounds:
8 RDL’s, 115 lb
8 Rows, 115 lb
8 Arnold Press, 30 lb
8 Back Extensions holding a 10 lb plate

Stats: 10:44, 113 Cals, 121 BPM

Conditioning: Metcon

Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats

♂ 65 lb.

Stats: 5 Rounds, 116 Cals, 115 BPM

This week I started a new cycle. 531 has been hurting my lower back so I decided to move on from that in favor of lower weight/higher volume. Instead, I've decided to shoot for a certain RPE range (6, 7, 8 on working sets) and might try to mix that up somewhat, within a lower weight/higher volume cycle. I might also mix in some heavier weight/lower volume weeks too. That's the news for now.

[PtReyesGreg]

I'm glad you decided to post again Trent. It does feel weird not to post about the workouts LOL. I'm definitely going to try to be more involved here.

Good looking workout today. I like your idea about hitting higher RPEs but within a higher rep/lower weight framework. I think that's probably a recipe for longevity. Lifting heavy all the time is definitely tough on the body. It looks like your workout worked well with the new framework with all those sets of 10.

With that Accessory circuit and metcon it definitely looks like you got some full body work in. I'll bet the shoulders and back in particular got some great work there.

[TM79]

I'm glad you decided to post again Trent. It does feel weird not to post about the workouts LOL. I'm definitely going to try to be more involved here.

Good looking workout today. I like your idea about hitting higher RPEs but within a higher rep/lower weight framework. I think that's probably a recipe for longevity. Lifting heavy all the time is definitely tough on the body. It looks like your workout worked well with the new framework with all those sets of 10.

With that Accessory circuit and metcon it definitely looks like you got some full body work in. I'll bet the shoulders and back in particular got some great work there.

Thanks Greg. Honestly, I don't know that it differs that much from my old program that I was doing a few months ago, but it gave me something to think about. I might mix in some higher weight/lower rep work too. I did like that about 531 and it would be good to shock the system. I may not go quite as heavy though.

[TM79]

4/8/21

BW: 177.0 (Drank water before weighing in)
Yesterday’s Output: 3,459
Yesterday’s Intake: 3,360
Deficit: 99

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

Conditioning: Metcon

2 rounds for time of:
LISS 200 meters
20 knees-to-elbows
LISS 200 meters
20 clean & press, 65 lb

Stats: 18:08, 220 Cals, 137 BPM

Comments: This session was done on about 4 hours of sleep.

4/9/21

BW: 174.0
Yesterday’s Output: 3,537
Yesterday’s Intake: 2,843
Deficit: 694

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

Accessory

For Time:
5 DB Bench, 30 lb
5 DB Hammer Curls, 30 lb
5 Goblet Squats, 40 lb
10 Pushups
10 Barbell Curls, 35 lb
10 Air Squats
10 DB Bench, 30 lb
10 DB Hammer Curls, 30 lb
10 Goblet Squats, 40 lb
20 Pushups
20 Barbell Curls, 35 lb
20 Air Squats
20 DB Bench, 30 lb
20 DB Hammer Curls, 30 lb
20 Goblet Squats, 40 lb
40 Pushups
40 Barbell Curls, 35 lb
40 Air Squats

Stats: 14:00, 151 Cals, 132 BPM

Comments: Dan Bailey posted a similar circuit yesterday on IG. He was doing banded bicep curls and tricep extensions for the higher rep sets. I don’t have a band so I subbed push-ups and curls with an empty curl bar. Also, I threw in some Goblets and Air Squats to get some leg work in. Dan actually went up to reps of 40/80 but he is not human. This was a tough one. I got through all sets unbroken until the sets of 40, which were all pretty much 30+10.

[PtReyesGreg]

Wow Trent, that was one heck of an Accessory circuit today! That is a TON of work to get done in 14 minutes. I can imagine how those final sets of 40 must've been brutal.

That's full on Monster-Mode there brother.

[TM79]

Wow Trent, that was one heck of an Accessory circuit today! That is a TON of work to get done in 14 minutes. I can imagine how those final sets of 40 must've been brutal.

That's full on Monster-Mode there brother.

Ha ha, thanks Greg. That was a lot of fun man. I'd like to throw something like that in there every week if possible.

[TM79]

4/10/21

BW: 176.0
Yesterday’s Output: 3,540
Yesterday’s Intake: 3,277
Deficit: 263

Conditioning: Distance Run. Outdoor, Paved
5 Miles, 40:34, 8:06 Pace, 658 Cals, 164 BPM

Comments: 10 seconds slower than last week. Arghh!!!!!

[PtReyesGreg]

Nice run the other day Trent! I'd take those pace numbers any day of the week...heck I'd just like to run 5 miles LOL!

Seriously though, nice job man.

[TM79]

Nice run the other day Trent! I'd take those pace numbers any day of the week...heck I'd just like to run 5 miles LOL!

Seriously though, nice job man.

Ha ha, thanks Greg. You'll be back at it soon enough!

[Marius_Ursus]

I'd kill to run five miles in 40 minutes. LOL

[TM79]

I'd kill to run five miles in 40 minutes. LOL

Just get that hip fixed and you'll be back at it in no time!

[TM79]

4/12/21
BW: 175.0
Yesterday’s Output: 2,766
Yesterdays’ Intake: 3,309
Net: +603

Warmup: LISS – 15% Incline
1.25 Mile, 25:00, 330 Cals

Box Squat
10x115
8x145
6x175
6x195
6x215
6x235

Bench
10x95
8x115
6x135
6x155
6x165
6x175

Stats: 33:12, 210 Cals, 94 BPM

Conditioning: Intervals/Sprints
2 Rounds:
25 KB Swings, 40 lb
200 Meter LISS

Stats: 7:20, 78 Cals, 125 BPM


4/13/21
BW: 175.8
Yesterday’s Output: 3,302
Yesterdays’ Intake: 3,240
Net: -62

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

(Superset)
Hex Deads
10x135
8x165
6x185
6x205
6x225
6x245

Overhead Press
10x55
8x65
6x75
6x85
6x95
6x105

Pull-ups
10xBW
8xBW
6xBW+10
6xBW+20
6xBW+25

Stats: 25:15, 181 Cals, 108 BPM

Accessory
4 Rounds:
8 Snatch Grip Deads, 115 lb
8 Yates Rows, 115 lb
8 DB OHP, 30 lb
8 Back Extensions holding a 10 lb plate

Stats: 7:40, 92 Cals, 137 BPM

Conditioning: Metcon

Complete as many rounds as possible in 8 minutes of:
8 G2OH’s, Alternating, 40 lb DB
10 box step overs

Stats: 5 Rounds, 91 Cals, 137 BPM


Comments: On Sunday, I put together a spreadsheet in which I used the approximate percentages (of training 1RM) from 5-3-1 and then applied similar percentages to different reps ranges (from 12-2). This week I am going to do reps of 6, 6, 6, (similar to 5, 5, 5 in 5-3-1). Next week I may switch back to higher volume and then come back to a heavier week the following week, etc. That week might have a rep scheme similar to 5-3-1 but I may do 8-6-4 instead, etc. My knees have been sore the last few days, presumably from the faster paced run (more impact, etc.). Getting through squats sucked. And those snatch grip deads, while light in weight, absolutely smoked my lower back. Getting old sucks...

[Marius_Ursus]

Higher volume next week? That volume you're doing this week looks pretty big to me already. How much time does your training typically take on a day like today?

Snatch grip deads are brutal. I always feel them in my teres muscles.

[TM79]

Higher volume next week? That volume you're doing this week looks pretty big to me already. How much time does your training typically take on a day like today?

Snatch grip deads are brutal. I always feel them in my teres muscles.

Ha ha, yes. Or more appropriately, higher reps/lower weight. Typically, my sessions last between 1 hour - 1.5 hours. That is mainly due to the addition of LISS, which takes 20-30 minutes. Otherwise, these sessions would easily be under an hour. I try to move pretty quickly and superset everything that I can. That adds a conditioning component to it. In the evening, I try to ride my skateboard out in the street with the kids to burn some more calories, and also typically take the stairs at work to do inspections, as opposed to the elevator. All of that usually puts the calorie burn between 3,000 - 4,000 per day so I can be less stringent with my diet.

[TM79]

4/15/21

BW: 176.4
Yesterday’s Output: 3,623
Yesterdays’ Intake: 3,318
Net: -303

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

Conditioning: Metcon

(Double) Helen
6 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

Stats: 27:47, 362 Cals, 145 BPM




4/14/21

BW: 173.4
Yesterday’s Output: 3,320
Yesterdays’ Intake: 2,324
Net: -996

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

10-Minute Whole Body Stretching/Mobility


Metcon: The sun is coming up earlier so I did the 400’s outside in the street. Beautiful cool morning. That metcon was harder than I remember it. Especially doing it twice.

[TM79]

4/17/21

BW: 174.8
Yesterday’s Output: 3,544
Yesterdays’ Intake: 3,268
Net: -276

Conditioning: Distance Run. Outdoor, Paved
5 Miles, 40:52, 8:10 Pace, 658 Cals, 161 BPM




4/16/21

BW: 176.2
Yesterday’s Output: 3,697
Yesterdays’ Intake: 3,522
Net: -175

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

Accessory
4 Rounds:
8 Goblet Squats, 80 lb
8 CGBP, 115 lb
8 CG Ring Rows
8 Toes to Bar

Stats: 8:45, 94 Cals, 123 BPM

Comments: 18 seconds slower than last week, so 28 seconds slower than two weeks ago. That’s OK though. I felt like crap for this. Either the pollen is getting to me or maybe I’m fighting off a cold or something. Decent pace for feeling like that.

[PtReyesGreg]

Nice looking work Trent. Sorry to hear you're not feeling well. Pollen's been bad here too. That can really make you feel like crap.

That 5 mile run looked like it was great. I'm always jealous of your pace.

[TM79]

Nice looking work Trent. Sorry to hear you're not feeling well. Pollen's been bad here too. That can really make you feel like crap.

That 5 mile run looked like it was great. I'm always jealous of your pace.

Thanks Greg. Yeah, not sure what it is. Still feeling somewhat rough 5 days later but better than Saturday. Our son has had a fever off and on since Saturday so I might be fighting that. I have developed a very slight cough too. Hopefully it goes away soon.

[TM79]

4/21/21

BW: 176.2
Yesterday’s Output: 3,476
Yesterdays’ Intake: 2,918
Net: -558

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

10-Minute Whole Body Mobility




4/20/21

BW: 175.0
Yesterday’s Output: 3,338
Yesterdays’ Intake: 3,250
Net: -88

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

(Superset)
Hex Deads
12x145
12x165
12x185

Overhead Press
12x55
12x65
12x75

Pull-ups
12xBW
12xBW
12xBW

Stats: 16:05, 117 Cals, 105 BPM

Accessory
4 Rounds:
6 Glute Ham Raises
6 Arnold Press, 40 lb DBs
6 Paused HG Pull-ups
6 Back Extensions holding 25 lb plate

Stats: 10:20, 106 Cals, 120 BPM

Conditioning: Metcon

Complete as many rounds as possible in 12 minutes of:
10 Pull-ups
20 Push-ups
30 Squats

Stats: 5 Rounds in 12:05, 114 Cals, 112 BPM




4/19/21

BW: 174.4
Yesterday’s Output: 2,896
Yesterdays’ Intake: 2,773
Net: -123

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

Box Squat
12x115
12x135
12x155

Bench
12x115
12x135
12x155

Stats: 16:45, 107 Cals, 100 BPM

Conditioning: Intervals, Sprints
2 Rounds:
5 Burpees + 5 Body Blasters
200-Meter LISS

Stats: 7:58, 98 Cals, 141 BPM



Comments: Feel like I've been fighting something since Saturday. I've mainly felt more tired than usual and have a very slight upper respiratory irritation. My wife and daughter have the same thing going on too and my son has had a fever off and on for a few days. So far we haven't taken him to the pediatrician and none of us have been tested for covid. If his fever comes back today we will take him in. And if I have covid then I should be almost halfway done by now... I've managed to continue training as scheduled at least. Switched back to lower weight/higher reps for this week and am planning to go heavier next week.

[PtReyesGreg]

Wow Trent...hopefully you guys are on the mend quickly. Did you have to take your son in today? I hope all is well.

Way to keep training despite feeling like crap. Sometimes just the act of training helps me fight things off. I guess it gets the body's recovery system going for the training and that kicks over to the cold/flu too.

[TM79]

Wow Trent...hopefully you guys are on the mend quickly. Did you have to take your son in today? I hope all is well.

Way to keep training despite feeling like crap. Sometimes just the act of training helps me fight things off. I guess it gets the body's recovery system going for the training and that kicks over to the cold/flu too.

Hey Greg. Luckily my son made a turn for the better yesterday. The fever is gone and he seems to be back to normal. The rest of us are doing pretty well too. My wife has a tiny bit of upper respiratory irritation and mine seems to have gone away. I feel like I've had something like this several times in the last year. Maybe it was covid, maybe not. As I've said before, I think all of us, unless we just stay at home all day long, have been and are continually exposed to it so I don't see the need to get tested. It's far too wide spread to matter at this point and those numbers are only a rough indicator at best.

Yeah, this was one of those instances where I'm glad I got my training in. Some people would have taken the week off. I only try to take time off if I feel that my body is having trouble fighting whatever it is that I have. Or if I'm legitimately sick as a dog. Otherwise, its game on.

[TM79]

4/24/21

Conditioning: Distance Run. Outdoor. Paved
5 Miles, 39:44, (PR over 40:24 on 4/3/21)
7:56 Pace, 659 Cals, 161 BPM



4/23/21

BW: 175.6
Yesterday’s Output: 3,510
Yesterdays’ Intake: 3,265
Net: -245

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

Accessory
4 Rounds:
6 Goblet Squats, 120 lbs
6 Landmine Rows, 120 lbs
6 Ring Dips, Paused
6 Slow Leg Raises

Stats: 9:42, 96 Cals, 115 BPM

Bro Work
4 Rounds:
8 Straight Bar Curls, 65 lb
8 Skull Crushers, 65 lb
15 Calve Raises

Stats: 8:40, 63 Cals, 106 BPM




4/22/21

BW: 174.6
Yesterday’s Output: 3,730
Yesterdays’ Intake: 2,868
Net: -862

Warmup: LISS – 15% Incline
2.25 Miles, 45:00, 594 Cals

Conditioning: Metcon

Quarterfinal Test 1 (Subbed)
For total time:

3 rounds of:
10 Dumbbell OHP, 2x40 lb
10 Dumbbell Hang Power Cleans, 2x40 lb
50 Squats

Split: 8:42

Rest 1 min., then:

3 rounds of:
10 Piked Handstand Push-ups
10 Dumbbell Shoulder-to-Overheads, 2x40 lb
50 Squats

Stats: 16:55, 175 Cals, 120 BPM




4/21/21

BW: 176.2
Yesterday’s Output: 3,476
Yesterdays’ Intake: 2,918
Net: -558

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

10-Minute Whole Body Mobility




4/20/21

BW: 175.0
Yesterday’s Output: 3,338
Yesterdays’ Intake: 3,250
Net: -88

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

(Superset)
Hex Deads
12x145
12x165
12x185

Overhead Press
12x55
12x65
12x75

Pull-ups
12xBW
12xBW
12xBW

Stats: 16:05, 117 Cals, 105 BPM

Accessory
4 Rounds:
6 Glute Ham Raises
6 Arnold Press, 40 lb DBs
6 Paused HG Pull-ups
6 Back Extensions holding 25 lb plate

Stats: 10:20, 106 Cals, 120 BPM

Conditioning: Metcon

Complete as many rounds as possible in 12 minutes of:
10 Pull-ups
20 Push-ups
30 Squats

Stats: 5 Rounds in 12:05, 114 Cals, 112 BPM




Comments: Very happy with a 40 second PR. I was just trying to beat my previous PR. I’ve been trying to break 40 minutes for a long time at the 5 miles mark. Glad that finally happened. Get some!