TM's Training Journal/Torture Log

[TM79]

Pull-up Program
Pick a number of repetitions for all 9 sets:
5 Reps while wearing a 20 lb backpack.
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

Push Program
Pick a number of repetitions for all 9 sets:
5 Reps while wearing a 20 lb backpack.
9 sets of Ring Dips
*Rest 60 Seconds between sets.

Note whether you were able to
complete all sets: Yes

Conditioning: Uphill Treadmill Walk
12% Incline, Wearing a 20 lb Backpack
1.5 Miles, 30:00, 384 Calories, 950’ Elevation Gain

Comments: In the midst of another crazy week here. I am seriously thanking God that I just slept 8 hours two nights in a row with all of this stress. Going to try and do the pull-up and push program to start things out. Then I will walk on the treadmill for a while. I am legit sore from the last two sessions too.

Pull-up Program: I was going to pick reps of 8 but since that is the number of reps I’m doing on my lifting this week I decided to wear a weighted backpack and do less reps. This was tough. I just barely got my sets.

Push Program: Got through these. That was also tough.

Conditioning: I used an online calculator and added 20 lbs to my body weight (for the ruck sack) and estimated that I burned an extra 40 calories in 1.5 miles at 12% incline. I’ll take it.

Have a nice day folks!

[TM79]

Accessory
4 Rounds:
10 SLDL, 115 lb
8 Hack Squats, 115 lb
8 Rows, 115 lb
12 Push-ups on the barbell

Time: 9:50

Pull-up Program
Pick a number of repetitions for all sets: 8
Complete the following, repeating as long as you are able.
EMOM
1 Set of Wide-Grip Pull-ups
1 Set of Pull-ups
1 Set of Close-Grip Pull-ups

Note where you failed: 12 Rounds + 6 Reps = 102

Comments: Just getting some work in this morning. Probably should be doing a long metcon but decided to just do some accessory work and the pull-up program. I will plan to do the push program tomorrow or Saturday.

Accessory: Tough little combination of movements. Was definitely sweating by the end of that.

Pull-up Program: My arms are smoked from all of this extra volume this week. That’s fine though. They are looking bigger. I was happy to get almost 100 total reps in sets of 8 and then a few more. I think my grip was pretty smoked already from the accessory work. Good stuff…

Have a good day folks!

[shaneinga]

I like the looks of the pull up program but back to back days would definitely smoke my biceps as well.

Hopefully the stress subsides soon Trent.

[Payton1221]

Pull-up Program
Pick a number of repetitions for all sets: 8
Complete the following, repeating as long as you are able.
EMOM
1 Set of Wide-Grip Pull-ups
1 Set of Pull-ups
1 Set of Close-Grip Pull-ups

Note where you failed: 12 Rounds + 6 Reps = 102

How frequently do you do these? I'm afraid my elbows would start "barking" at me if I did that too often.

Keep up the great work!

[TM79]

How frequently do you do these? I'm afraid my elbows would start "barking" at me if I did that too often.

Keep up the great work!

Hi Payton! I normally don't do the Pull-up Program as it bothers my lat muscle. I've plugged it in for this week and the next two weeks leading up to vacation as I am an full swing on the diet and usually that makes my arms get puny. Instead of doing all pull-ups I will switch exercises each week. Next week I might do rows, then something else, etc. Just trying to give the arms a boost while I trim some pounds... Here it is if you're interested:

Day 1:
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1:
Round 2:
Round 3:
Round 4:
Round 5:

Day 2:
Pull-up Pyramid
Start by doing one pull-up and then
add a repetition after resting 10 seconds.
Continue as long as you are able.


Then rest 90 seconds and complete
one set for Max Reps:

Day 3:
Pick a number of repetitions for all
9 sets.
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:

Day 4:
Use the same number of repitions
from the previous day.
3 Sets of Pull-ups
3 Sets of Close-Grip Pull-ups
3 Sets of Wide Grip Pull-ups
*Rest 60 Seconds between sets.

If you are able to complete all sets,
start over again and continue as
long as you are able.
Note where you failed:

Day 5:
Repeat which ever day was the most
difficult from the week.


*** I usually do all of my sets as EMOM and usually skip the 5th day. For these three weeks, I'm doing a push exercise using the same format.

[TM79]

Push Program
Pick a number of repetitions for all sets: 8
Complete the following, repeating as long as you are able.
EMOM
Complete 8 Ring Dips

Note where you failed: Capped at 25 rounds. 200 Total.

Conditioning: Metcon
Complete the following for time:
800 Meter Uphill Treadmill Walk, 12%
21 DB Power Cleans
15 DB Squat Thrusts
400 Meter Uphill Treadmill Walk, 12%
15 DB Power Cleans
12 DB Squat Thrusts
200 Meter Uphill Treadmill Walk, 12%
9 DB Power Cleans
9 DB Squat Thrusts
*30 lb dumbbells

Post time: 23:28

Comments: Time to get the testosterone flowing out here on Friday morning.

Push Program: Ran out of time here after 25 minutes. Felt like I could have kept going all morning.

Metcon: This wasn’t too bad. I wish I could have done the running, as I had hoped to originally. 1600m, 800m, 400m. My foot has been a little sore and swollen so I decided to go with the uphill treadmill walk. Still sweating and the blood is flowing.

Alright, happy Friday folks!

[PtReyesGreg]

Great work lately Trent. I love the looks of your pullup and push programs. That's some creative programming!

Sorry to hear your foot is sore and swollen. Skipping the running sounds wise for today. Hopefully that heals back up quickly. It seems like you're generally on a good trajectory with it so hopefully that continues.

[shaneinga]

Nice workout Trent!

200 ring dips. Holy Faak. Wow man. That is impressive!

I will echo Greg in here to say hopefully the swelling goes down quickly on your foot.

Have a great weekend Trent.

[TM79]

Great work lately Trent. I love the looks of your pullup and push programs. That's some creative programming!

Sorry to hear your foot is sore and swollen. Skipping the running sounds wise for today. Hopefully that heals back up quickly. It seems like you're generally on a good trajectory with it so hopefully that continues.

Thanks so much Greg. I didn't come up with the pull-up program. I got it from the interwebs... If I programmed it, it would be similar but probably more painful. Thanks on the foot as well. I'm not sure what I did other than sprinting around the baseball field last weekend and start putting the pedal to the metal this week... Hopefully it will get better.

Nice workout Trent!

200 ring dips. Holy Faak. Wow man. That is impressive!

I will echo Greg in here to say hopefully the swelling goes down quickly on your foot.

Have a great weekend Trent.

Thanks Shane. I was going to stop at 20 rounds and my wife came out to talk to me about something so I kept doing sets while she talked. Thanks on the foot. Hopefully it gets better.

[TM79]

Hex Bar Deadlifts
Work up to a heavy triple-single.
10x155
8x185
6x205
4x225
4x245
4x265
4x285
3x305
2x325

Time: 20:55

(Superset)
Bench
Work up to a heavy triple-single.
10x135
8x155
6x185
4x205
2x215
1x225

One-Arm Landmine Rows (PWO)
Work up to a heavy triple-single.
10x25
8x35
6x45
4x55
4x65
4x70
4x90
1x110

Time: 20:45

Pull Program
EMOM, 5 Rounds of Ring Rows for Max Reps.
Round 1: 14
Round 2: 12
Round 3: 10
Round 4: 9
Round 5: 8

Accessory/Push Program
5 Rounds:
One set of DB OHP for Max Reps, 40 lb: 8, 6, 6, 6, 6
8 Hammer Curls (both arms), 40 lb
15 KB Swings, 40 lb
8 GHD Sit-ups

Time: 11:25

Conditioning: Intervals/Sprints
4 Rounds while wearing a 20 lb Backpack
10 DB Clean & Jerks, 30 lb
200 Meter Uphill Treadmill Walk, 12%

Post C&J Splits: 0:27, 0:23, 0:23, 0:20

Comments: A rare Sunday training session today. I didn’t have much of a choice as I have to travel Monday and Tuesday.

Hex Deads: Lower back is barking pretty bad. It has been since doing those weighted back extensions last week. Still went pretty heavy on these. I don’t recall the last time I did over 300 lb on anything.

Bench: Felt strong on these. Probably had another rep or two at 225 but decided not to risk it.

Landmines: Same here. Basically ran out of plates or I would have kept going. LOL!

Pull: Didn’t allow rest pauses and my arms were already smoked before this. Decent showing.

Accessory: Didn’t look that hard but it was…

Intervals/Sprints: Was pretty much wiped out by the time I got to these. I probably looked completely miserable on the treadmill. Ha ha…

Alright, have a good rest of the day folks!

[Cantplankwell]

Nice work on that pull up program, glad to see you are moving along on that. There is no way I could deal with that kind of volume....so I will leave it to you . I see you are still battling with that foot, you are tougher with me, I would have packed it in by now. Good strong work all around!!

[TM79]

Nice work on that pull up program, glad to see you are moving along on that. There is no way I could deal with that kind of volume....so I will leave it to you . I see you are still battling with that foot, you are tougher with me, I would have packed it in by now. Good strong work all around!!

Thanks for stopping in CPW. Yeah, the volume is through the roof right now but it is only a 3 week cycle so it's doable. Thanks on the foot. Your approach is smarter. I'm just stubborn.

[grouchyjarhead]

Impressive work as always. I like seeing the backpack getting some use!

[TM79]

Pull Program
“Pyramid”
Start by doing one Ring Row and then add a repetition every 10 seconds. Continue as long as you are able.

Note where you failed: Round of 6 +4 = 25 Total

Rest 90 seconds and then complete one set for max reps:

Push Program
“Pyramid”
Start by doing one DB OHP (30lb) and then add a repetition every 10 seconds. Continue as long as you are able.

Note where you failed: Round of 6+5 = 26 Total

Rest 90 seconds and then complete one set for max reps: 16

Box Squat (Parallel)
Work up to a heavy triple – single.
10x135
8x155
6x185
4x205
4x225
3x245
2x265

Time: 16:50

(Superset)
Overhead Press
Work up to a heavy triple – single.
10x85
8x95
6x105
4x115
2x125
1x135

Pull-ups
Work up to a heavy triple – single.
10xBW
8xBW
6xBW+15
4xBW+25
4xBW+35
3xBW+45

Time: 18:50

Accessory
4 Rounds:
6 Arnold Press, 30 lb DB
8 Hammer Grip Pull-ups
8 Squat Thrusts, 30 lb DBs
10 Back Extensions

Time: 8:55

Conditioning: Metcon
3 rounds for time of:

6 Hammer Grip Pull-ups with Knees Tucked
35 Plate G2OHs, 25 lb Plate

Post time: 6:30

Comments: Not much sleep last night. That seems to be the norm right now for Sunday nights. Hopefully that will get better soon. Going for it anyway out here this morning.

Pull Pyramid: This is more of a sprint. Nothing crazy. About one minute for the first part.

Push Pyramid: Same here.

Box Squat: These felt rough at first but I loosened up as time went on. I was honestly shocked to get a double at 265 and felt that I had a single there at 275 or maybe 285. Good stuff!

OHP: Felt pretty weak on these. Happy to get a single at 135 though.

Weighted PU: These felt strong. Wish I had time to go for some really heavy singles.

Accessory: This normally wouldn’t have been bad but I am smoked at this point today so it was tough.

Metcon: Not much to it. Got it done.

Alright, time to go hop on a plane to Atlanta. Have a good day folks!

[shaneinga]

Deadlift session was strong Trent! Solid benching as well.

Moving some heavy weights in here Trent! Those box squat numbers are impressive!

That was 2 impressive back to back workouts.

I would like to catch up with you while you are in town but traffic to the city from my house would be 2 hours plus both ways. Tough to do on a work night.

Maybe some other time.

[TM79]

Deadlift session was strong Trent! Solid benching as well.

Moving some heavy weights in here Trent! Those box squat numbers are impressive!

That was 2 impressive back to back workouts.

I would like to catch up with you while you are in town but traffic to the city from my house would be 2 hours plus both ways. Tough to do on a work night.

Maybe some other time.

Thanks on the lifting Shane. As far as catching up, we walked over to a "tavern" in Buckhead last night where we proceeded to drink too many beers (I don't get out much anymore so it was somewhat festive ). Then we wobbled back to the hotel. That's about all the free time I'll have on this trip. I'm not sure what the scope of facade repairs will be or what our role will be in overseeing those repairs, but if I have to come back down here for that I'll let you know. I hear you on the traffic. It is terrible here and I honestly don't know how people do it...

[TM79]

Conditioning: Elliptical
4.25 Miles, 40:00, 510 Calories

Comments: I woke up at 4:00AM to someone making noise out in the hallway of the hotel (don’t miss the hotel life btw). Plus my mind is always racing on a day like this when I have a massive undertaking of something I don’t really know how to do. I usually wake up way too early with every little detail going through my head. It’s a blessing and a curse… Anyway, I might to hit the elliptical trainer for a while to burn some calories. I logged 14,000 steps yesterday for about 6.3 miles, so that helps with the calorie burn.

Elliptical: Nice little calorie dump. Nothing special to note.

Alright, Shane, if you drive by the Atlanta Plaza this morning look for us on the swing stage. Have a good one folks!

[shaneinga]

I honked from up north in the burbs today around 10 AM. Hope you heard it!

Nice steps logged and solid elliptical work on top of all that walking.

Hopefully you guys stayed dry yesterday.

[TM79]

I honked from up north in the burbs today around 10 AM. Hope you heard it!

Nice steps logged and solid elliptical work on top of all that walking.

Hopefully you guys stayed dry yesterday.

Ha ha, thanks Shane. I was not a fan of the way they set that swing stage up. It rocked back and forth like a canoe and the inside rail was only knee high. To be honest, I almost pissed my pants up there and was overjoyed to be back down when it was over.

[TM79]

Push Program (DB Overhead Press, 40 lb)
Pick a number for all 9 sets: 6
Complete 9 sets, EMOM. Note if you were able to finish or where you failed.

Finished.

Pull Program (Ring Rows)
Pick a number for all 9 sets: 8
Complete 9 sets, EMOM. Note if you were able to finish or where you failed.

Finished.

Accessory
4 Rounds:
10 Squats, 135 lbs
5 Slow Leg Lifts
10 Reverse Hypers

Time: 7:07

Conditioning: Run/Jog, Outdoor, Paved
2 Miles, 17:52, 8:55 Pace, 251 Calories

Comments: Feels like Fall out here at 63 degrees! Woke up earlier than I would have liked with my mind racing, so I just came out here to get some Push/Pull work and a little bit of accessory work in.

Push: These got hard around the seventh round but I managed to finish.

Pull: Same.

Accessory: Lower back is still sore so I’m leaving out a deadlift accessory lift. Just going for some BBB style squats and core work. Got it done.

Run/Jog: Had some extra time (the joys of waking up way to early… ) so I decided to go for a run. It rained most of the night so the ground was wet and it was humid. Still a beautiful morning with the cooler weather. No foot pain to speak of and finally broke a nine minute mile pace.

Alright, have a good day folks!

[Cantplankwell]

Push Program (DB Overhead Press, 40 lb)
Pick a number for all 9 sets: 6
Complete 9 sets, EMOM. Note if you were able to finish or where you failed.

Finished.

Pull Program (Ring Rows)
Pick a number for all 9 sets: 8
Complete 9 sets, EMOM. Note if you were able to finish or where you failed.

Finished.

Accessory
4 Rounds:
10 Squats, 135 lbs
5 Slow Leg Lifts
10 Reverse Hypers

Time: 7:07

Conditioning: Run/Jog, Outdoor, Paved
2 Miles, 17:52, 8:55 Pace, 251 Calories

Comments: Feels like Fall out here at 63 degrees! Woke up earlier than I would have liked with my mind racing, so I just came out here to get some Push/Pull work and a little bit of accessory work in.

Push: These got hard around the seventh round but I managed to finish.

Pull: Same.

Accessory: Lower back is still sore so I’m leaving out a deadlift accessory lift. Just going for some BBB style squats and core work. Got it done.

Run/Jog: Had some extra time (the joys of waking up way to early… ) so I decided to go for a run. It rained most of the night so the ground was wet and it was humid. Still a beautiful morning with the cooler weather. No foot pain to speak of and finally broke a nine minute mile pace.

Alright, have a good day folks!

Got to like those EMOMs! and it is nice to hear your foot did not bother you on your run. Great things!!

[PtReyesGreg]

Damn Trent, somehow I missed a bunch of workouts in here. It looks like you've been killing it.

Great looking workout today man. That accessory circuit looks like a good one.

I'm glad to hear you were pain free in the foot and got a good run in today. Sometimes when I have crappy sleep I have my best runs and workouts. It's funny how hat works.

[TM79]

Got to like those EMOMs! and it is nice to hear your foot did not bother you on your run. Great things!!

Thanks CPW! Yep, the pull and push program that I'm doing have a lot of that type of work. Thanks on the foot too! I will try to get over to your journal this weekend and see how you're doing!

Damn Trent, somehow I missed a bunch of workouts in here. It looks like you've been killing it.

Great looking workout today man. That accessory circuit looks like a good one.

I'm glad to hear you were pain free in the foot and got a good run in today. Sometimes when I have crappy sleep I have my best runs and workouts. It's funny how hat works.

Thanks Greg. It's the final push before vacation so I'm going all out. It's funny what you mention about a lack of sleep and good workouts. I think that works well for a day or two but not for weeks on end like I've been doing lately...

[TM79]

Push Program (Overhead Press, 75 lb)
Complete 8 reps EMOM for as long as you are able.
Note where you failed.

Round of 11+5 = 93 Total

Pull Program (Ring Rows)
Complete 10 reps EMOM for as long as you are able.
Note where you failed.

Round of 8+9 = 89 Total

Conditioning: Metcon
4 rounds for time of:
21 bench presses, 135 lb
15 pull-ups
400-m run

Post time: 23:45

Comments: Man, it seems like I am momentarily trapped at waking up early. Every morning I wake up between 4 and 5:00AM and try to go back to sleep with no success. I’ve got to get this problem figured out because I’m only getting about 6 hours of sleep most nights right now. Going to do some push and pull, followed by a metcon.

Push: Did 3 rounds at 95 and wasn’t going to be able to continue so I dropped the weight to 85, did one round, then dropped to 75 as I wanted to get at least 8-10 rounds.

Pull: Could have gotten more if I had allowed rest pauses but no rest pauses are allowed in this stuff.

Metcon: Arms are destroyed so this ought to be interesting…
After: Yep, the bench and pull-ups slowed me down a lot on this. My sets actually improved during the course of the metcon though as the running gave me time to recover. Running was on the treadmill at 6.5 mph pace. Got through it.

Alright, might try to run tomorrow morning. Have a good Friday!

[TM79]

6/15/19:

Conditioning: Run, Outdoor, Paved & Trail
2.6 Miles, 20:52, 8:03 Pace, 318 Calories

Comments: Elected to run to the park and meet my wife and kids rather than drive. Foot felt great and that was a nice pace on a cool day. Afterwards we walked another mile or two.

[TM79]

6/16/19:

Hex Bar Deadlifts
Work up to a heavy set of 12 reps.
12x165
12x185
12x205
10x225

Time: 8:50

(Superset)
Decline Bench
Work up to a heavy set of 12 reps.
12x135
12x145
12x155
10x165

One-Arm Landmine Rows
Work up to a heavy set of 12 reps.
12xx25
12x35
12x45
10x55

Time: 11:10

Push Program (Decline Bench, 135 lb)
EMOM, 5 Rounds for Max Reps.
Round 1: 15
Round 2: 10
Round 3: 8
Round 4: 7
Round 5: 6

Pull Program (Pull-ups)
EMOM, 5 Rounds for Max Reps.
Round 1: 10
Round 2: 9
Round 3: 7
Round 4: 7
Round 5: 7

Accessory
4 Rounds:
8 Sumo Deadlifts, 135 lb
6 Yates Rows, 135 lb
12 Push-ups on the Barbell
10 Back Extensions

Time: 9:15

Conditioning: Intervals/Sprints
8 Rounds:
8 DB Clean & Press, 40 lb
400 Meter Jog

Post C&P Splits: 0:35, 0:25, 0:20, 0:20, 0:20, 0:20, 0:20, 0:20

Comments: Final week of training before vacation. I can honestly say that the last two weeks have been two of the most fun weeks of training I’ve had in a long time. The addition of the pull and push programs to give the arms a boost have been really fun. That being said, the extra work turns these sessions into marathon sessions. I’m glad there’s only one week left.

Hex Deads: Lower back is still barking from last week. I wore my belt for the last two sets and that seemed to help. I threw the final set of 10 in for some extra volume.

Decline Bench: These are a PITA to pull off in the garage. I have to put my bench on the platform and reverse it up to the rack (so my head is where my a$$ usually goes. Then I put a dumbbell under each end to create the decline. Got them done.

Landmines: Done.

Push: Holy tricep burner Batman! That was intense!

Pull: Arms were pretty well smoked by the time I got to these so my numbers were pretty bad.

Accessory: This was good. Since my working sets are higher reps, I’m trying to go a little heavier on the accessory work. This was a good combo of movements.

Intervals/Sprints: Well that was a scorcher. I burned over 300 calories on the treadmill alone. That was the first “true” interval/sprint session I’ve done in several months. At least in my mind. Short, hard sprints (C&P) and ~2:00 intervals of low/medium effort (treadmill runs). I did the last four 400 meter runs at 3% incline to add to the difficulty.

Alright, I need to get the yard mowed and some other stuff done. My hat is off to all of the great fathers out there. Thank you for all that you do. Please call your dad today and tell them you love them. I am forever in debt to my dad and am thankful for the 33 great years that I had with him. Thanks for all that you did Old Man. You are dearly missed.

[Payton1221]

Bench
6x185
4x205
2x215
1x225

Awesome!!!

[TM79]

Awesome!!!

Thanks Payton!

[TM79]

Box Squat (Parallel)
Work up to a heavy set of 12 reps.
12x135
12x155
12x175
10x195

Time: 9:09

(Superset)
Overhead Press
Work up to a heavy set of 12 reps.
12x65
12x75
12x85
10x95

Pull-ups
12xBW
12xBW
12xBW
10xBW

Time: 9:58

Push Pyramid (Overhead Press, 65 lb)
Start by doing one rep and then keep adding a rep every 10 seconds. Note where you failed.

6 Rounds + 4 Reps = 25

Pull Pyramid (Hammer Grip Pull-ups)
Start by doing one rep and then keep adding a rep every 10 seconds. Note where you failed.

5 Rounds + 4 Reps = 19

Accessory
4 Rounds:
8 Box Step-ups (per leg) holding 30 lb dumbbells
6 Arnold Press, 30 lb
8 DB Curls (each arm), 30 lb

Time: 10:20

Conditioning: Metcon
Six 2-minute rounds of:
20-cal. run
Max rep GHD sit-ups
*There is no rest between rounds.

Post number of GHD Sit-ups per round.
Round 1: 16
Round 2: 14
Round 3: 14
Round 4: 13
Round 5: 12
Round 6: 15

Comments: Monday morning 5:00AM session. Since I have been knocking out my lifting sessions early in the week, other than an accessory session later this week, this will be my last weight training session before vacation! There is still plenty of push/pull work and conditioning to do though. As I said, I’ll likely to a meaty accessory day late this week to give “the guns” one more go before vacation.

Box Squat: Still very sore from yesterday. Between the monster session and a few hours of yardio, it was a long day… Just barely got through these.

OHP/Pull-ups: These felt pretty light.

Push/Pull: Nothing special.

Accessory: That sucked. I haven’t done step-ups in a long time and they are always a killer. I had to be careful not to come down too hard on the bad foot. Sweat was pouring after this.

Metcon: That was an interesting one. I don’t think I’ve ever paired running with GHD sit-ups before… It is uniquely challenging. Your upper quads are worked pretty good on the GHD sit-ups and so it makes the running harder. I got a total of 84 GHD sit-ups done so that is good.

Alright, off to work. Have a great day!

[grouchyjarhead]

Runs + GHD sit-ups sounds like an evil one. Step ups are a killer, I'm trying to add them in more often as well just because they are tough but carry over so well to many other things. Solid work as always!