TM's Training Journal/Torture Log

[raynerd]

Hitting the 12's like a machine! Huge accessory workout and savage Metcon with a 25lb pack!!

[thehobbes]

Impressive met-carnage, Trent. You have such efficient workouts. I'm over here doing the 5min between sets PL rests lol.

[TM79]

You ninja posted me on this one ....
Really strong work oj the benching Trent ... I'm good for 3 hard fought reps @ 155
Like the accessory pyramid with the burnout sets in the middle ... made sure that your tris and lasts were fried
Very cool metcon and a great time ... 150 air squats and 50 pull-ups 50 dips = had to have a great whole-body pump and a racing heart

Did you see 18.1 for the Open? That looks like one that would suit you although you'd have to find a rower

8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (5 each arm; men use 50 pounds, women use 35 pounds)
14/12 Calories Rowed on a Concept 2 Rower (men/women)

AMRAP 20 minutes.

Thanks Andrew! That was a good session. I'm about to hit 18.1 in a few minutes actually.

Hitting the 12's like a machine! Huge accessory workout and savage Metcon with a 25lb pack!!

Thanks Shawn!

Impressive met-carnage, Trent. You have such efficient workouts. I'm over here doing the 5min between sets PL rests lol.

Thanks Ham! Believe me, it is efficient out of necessity. That's what happens when you

A. Have to get to work.
B. Family is yelling at you to hurry up.

[TM79]

Rest Week Conditioning Session: Metcon

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
12 dumbbell hang clean and jerks, 40 lb
14 cal. Run

Post rounds completed: 8 Rounds +8 TTB +2 C&J = 282 Reps

266 reps if counted using only 10 DB cleans.

Comments: Well, it's been a nice week off but I wanted to get some conditioning in to keep my body from melting into the sofa. I saw this one posted last week and have been dying to give it a go. I subbed a 12 DB C&J's with a 40 lb DB because that's all I have. Also, I subbed a 14 calorie run for rowing. These subs shouldn't affect the flow of the metcon that much.

Metcon: Great metcon. I didn't see the hang clean until after I was done with this. I did DB power clean and jerks alternating from the floor. If I had done hang cleans I would imagine that would have a round or two. I might do this one again doing hang clean & jerks.

Well, the blood and sweat are flowing out here. I'll plan to do another conditioning session this week at some point. I'm running through some ideas about my training going forward and may ellicit some conversation about it soon. Hope you all have a great day!

[fittofattofit]

You did great with 18.1! I used a 35lb DB and 14 cals on the rower and only got 107 reps for 10 minutes
I can't believe how the top guys got close to 500 reps ... some awesome street and stamina out there

[TM79]

You did great with 18.1! I used a 35lb DB and 14 cals on the rower and only got 107 reps for 10 minutes
I can't believe how the top guys got close to 500 reps ... some awesome street and stamina out there

Thank you my friend. I think it would have been easier to do hang power cleans. 107 is still smokin' for 10 minutes.

[TM79]

Rest Week Conditioning Session: Distance Run
5K, 25:40, 8:16 Pace, 431 Calories

Comments: That was way too hard... I definitely need to get back to it. Still, it was a pleasant run at 55 degrees and sunny. Just hopped over the trees that blew down in the crazy wind storm yesterday. I'm planning to hit a deload week this week to get back into it.

OK, if you're busy, stop here. If you're really bored, keep reading.

I have analyzed my template and have tried to consolidate it somewhat. I'm now planning to combine my OHP/Pull-up session with Bench/Rows. Basically, I will plan to do OHP and Pull-ups as a part of my accessory work or right before it. So essentially, I will have one Lower Body lifting session and one Upper Body lifting session each week. Each of those will have it's own conditioning. Intervals/Sprints and a short metcon, respectively. In addition to those sessions, I will have two sessions consisting only of longer conditioning sessions. One long metcon and one distance run, swim, ruck, etc.

For strength, I will be borrowing some ideas from the Westside Conjugate Method. The main difference is that I will be combining Max Effort and Dynamic Sessions, with the dynamic lift immediately following the max effort lift (main lift). The session templates are as follows:

Lower Body

Max Effort/Primary Lift: Choose Squat or DL variation and work up to 1-5RM. (20-40 Reps.) Changes Weekly
Dynamic Effort: Choose Squat or DL Variation (whichever is not being worked on ME) and perform 4-6 sets of 6-10 Reps. 3 Week Pendulum.

Accessory: Work on weaknesses and include Glutes, Hamstrings, Low Back (Erectors), Lats, Traps, and Abs (only with more of an order). 4-5 movements.

4 Rounds (or equivalent number of reps):
Power variation of Dynamic Movement (higher weight, lower reps)
Mid-range variation of Max Effort movement (8-10 Reps x ~50%)
Mid-Range variation of Dynamic Movement (optional)
High-rep variation of Max Effort movement (high reps, low weight)
High-rep variation of Dynamic Effort movement (optional)
Core: Lower Back

Conditioning: Short bursts of maximum effort (30 seconds - 2 Minutes). Can have breaks in between or be mixed with longer intervals of lower effort.


The upper body template would go as follows:

Upper Body

Max Effort/Primary Lift:
Primary Lift #1: Choose Push Variation and work up to 1-5RM (20-40 Reps.) Changes Weekly
Primary Lift #2: Choose Row Variation and work up to 1-5RM (20-40 Reps.) Changes Weekly

Dynamic Effort (Include in Accessory Work to save time):
Choose Overhead Press (or variation) and perform 4-5 sets. Work up to a 6-1 Rep Max using 25-35 reps. (Superset with Pull-ups)

Accessory: Work on weaknesses and include Triceps, Upper Back, Lats, Shoulders (Anterior/Medial/Posterior), Traps, and Abs.

4 Rounds (or equivalent number of reps):
Overhead Press/Variation Power movement (1-6 reps x 95% - 80%)
Pull-ups (Max reps or weighted for max reps)
Mid-range push movement (8-10 Reps x ~50%)
Mid-range pull movement (8-10 Reps x ~50%)
High-rep push movement
High-rep pull movement
Core: Abdominals

Conditioning: Short Metcon (10-15 minutes)

[grouchyjarhead]

Nice work on 18.1! Sometimes the toughest part of training is balancing the strength with the conditioning. That's what made me such a big fan of Tactical Barbell - they really make it easy to get both in regularly and without affecting the other.

[TM79]

Nice work on 18.1! Sometimes the toughest part of training is balancing the strength with the conditioning. That's what made me such a big fan of Tactical Barbell - they really make it easy to get both in regularly and without affecting the other.

Thanks for stopping in grouchy! That was a good metcon. I wish I would've seen the part about doing hang power cleans as that is a reduced motion. I completely agree about balancing strength and conditioning and have made it my passion to do so. Doing to much of either isn't that functional to me. They are certainly two opposing forces and have to be planned strategically to maximize the effect of each of them. In college I used to go to the gym and lift with the big guys. Then I would leave and run/bike back to my house, which the big guys always laughed at.

[TM79]

Lower Body Deload

Squat
Work up to a mid-range triple or single:
8x155, 6x185, 4x205, 3x225, 2x235

Deadlift
Work up to a mid-range triple or single:
8x225, 6x245, 4x265, 3x285, 2x305

Time: 24:00

Accessory
4 Rounds
12 Hack Squats, holding 40 lb Dumbbells
12 KB Swings, 40 lb
12 Back Extensions

Time: 6:25

Conditioning: Intervals/Sprints
5 Rounds:
10 Burpees Fast
200 Meter Run, Medium Pace
*Rest one minute

Post Burpee Splits: 0:23, 0:24, 0:23, 0:23, 0:22





Comments: Well, that stretch of 70 degree weather sure was nice. It looks like we've returned to winter for a while now though. It's about 40 degrees out here for this one. I feel like I'm fighting whatever the crud is that my daughter has had for the last few days so I'll try to take it easy on this one and let it be a true deload session.

Squat: That first set felt terrible, but things loosened up after that and I finished with some nice, slow controlled sets.

Deadlift: These sets felt good. Nice and controlled.

Accessory: Good little triplet. Got through these pretty quickly and am now sweating.

Sprints: These were great. Sped through the burpees, typed my split and then went straight to the treadmill for 200 meters at an 8:00 mile pace. Perfect little interval/sprint session.

Well, that's it for today. I need to get some more work in before leaving town on Wednesday. Have a good day!

[TM79]

Upper Body Deload

Bench
Work up to a mid-range triple or single:
8x155, 6x185, 4x205, 2x215, 1x225

Rows
Work up to a mid-range triple or single:
8x155, 6x185, 4x205, 2x215, 1x225

Time: 20:00

Accessory I
4 Rounds:
Overhead Press
Work up to a mid-range triple or single:
8x95, 6x105, 4x115, 2x125

(Superset with) Pull-ups
8xBW

Time: 6:25

Accessory II
4 Rounds:
10 Push-ups on Dumbbells
10 Dumbbell Curls, 30 lb
10 Knees to Elbows

Time: 5:35

Conditioning: Metcon

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats, 40 lb
Burpees

Time: 10:15


Workout 18.2a
1-rep-max clean: 1x135, 1x155 (Power Clean)

Time cap: 12 minutes to complete 18.2 and 18.2a

Comments: Out here in this beautiful dark, 32 degree garage for some Monday morning glory. Trying to get this deload upper body workout in early this week because I'll be out of town from Wednesday on.

Bench: These sets felt nice and solid.

Rows: Lower back was barking a little on these but managed to keep up with my bench numbers.

OHP/PU: I was suprised at how strong these sets felt. Pretty effortless.

Accessory II: Arms are in Pump City!

18.2: I don't do bar facing burpees as all of that jumping tears my knees up. So I did regular burpees. And believe me, that's the only way I made it to the Clean. My legs were stiff as a board from yesterday so the squats were definitely not below parrallel. Still a very hard metcon so it served it's purpose.

Honestly, this didn't feel much like a deload session. Well, I need to hit another metcon and a run sometime this week. Have a good one folks!

[Cantplankwell]

Honestly, this didn't feel much like a deload session.

I had to laugh when you said that! It looked like a heck of a pile of work to me

[TM79]

I had to laugh when you said that! It looked like a heck of a pile of work to me

Ha ha, thanks CPW. It sure was.

[TM79]

Conditioning: Distance Run, Outdoor, Paved
5K, 24:24, 7:52 Pace, 435 Calories

Comments: Long work week this week. Pretty darned cold out there too. On top of all of that, the warm spell that we just have seems to have confused the trees and the pollen is kicking up quite a bit. My head is feeling like a balloon but I'm going to try and get a run in anyway.

After: This actually went pretty well. On Thursday and Friday I was walking around 5 miles at work each day. A lot of that was carrying stuff and going up steps or over rough terrain. That may have helped get me geared up for this run. One of my faster times in recent memory.

Well, I'm planning to start my new cycle tomorrow or Monday. Hopefully it goes well. Y'all have a good night!

[TM79]

Lower Body

Main Lift:
Squat
In approximately 25 reps, work up to a 1 Rep Max for the day:
8,6,4,3,2,1,1
8x155, 6x205, 4x225, 3x245, 2x255, 1x265, 1x275

Secondary Lift:
Sumo Deadlift
In approximately 40 reps, work up to 3 working sets of 10 reps:
10+10+10+10
10x185, 205, 205, 205

Time: 25:30

Accessory:
5 Power Cleans, 115 lbs
8 Hack Squats, 115 lbs
5 Floor Glute Ham Raises
15 Jump Squats
12 Back Extensions

Time: 12:55

Conditioning: Intervals/Sprints

Complete the following:
25 Burpees: 1:14
200 Meter Jog
Rest one minute
20 Burpees: 1:02
200 Meter Jog
Rest one minute
15 Burpees: 0:44
200 Meter Jog
Rest one minute
10 Burpees: 0:24
200 Meter Jog
Rest one minute
5 Burpees: 0:12
200 Meter Jog



Comments: Remembering my dad today on what would have been his 68'th birthday. Happy birthday Dad! I'll catch you on the other side! This is the first session of my new template. Hopefully all of these variations don't aggravate any injuries...

Squat: Just went with regular squats today as my legs will likely be less fresh as the cycle goes on. As usual, started off very tight and sore and then things improved. I stopped at 275 as the lower back recovery was getting a little too pronounced.

Sumo: Haven't done these in a long, long time. At first I was toying with the idea of leaving variations to the main lift, but said what the heck... I swear I can never seem to get the grip right on this lift. 205 may have been just a tad heavy for sets of 10 but I stuck it out.

Accessory: Pretty challenging little line-up on that one. The sweat is pouring out here in the 45 degree garage. The hack squats had some added resistance from going up the back of my legs.

Intervals/Sprints: Whew! That was no joke!

Well, got that one done. Hope you all have a great day!

[thehobbes]

Nice squats and huge ass workout! You look like you're dressed for a blizzard LOL! That's a swift 5k too. I hear you on the pollen, every time the weather breaks I swear I'm getting sick but then realize nope, nature is just trying to kill me.

[raynerd]

Great session Trent, 275 flew up! Tons of sumo volume with those 10’s. Assistance work looked tough and all those burpees just sucked
Happy bday to you’re late pops buddy, hope you are doing ok

[TM79]

Great session Trent, 275 flew up! Tons of sumo volume with those 10’s. Assistance work looked tough and all those burpees just sucked
Happy bday to you’re late pops buddy, hope you are doing ok

Thanks Shawn. Yeah, a little bit too much back recovery so I stopped at 275. I really hate that... Definitely some sumo volume. It was sort've weird to do 10 reps of that lift. The rest was a gasser too!

Nice squats and huge ass workout! You look like you're dressed for a blizzard LOL! That's a swift 5k too. I hear you on the pollen, every time the weather breaks I swear I'm getting sick but then realize nope, nature is just trying to kill me.

Ahhh, the northerners making fun of my little pansy a$$ out there bundled up for the polar bear workout in the 45 degree garage. Thanks on the workout and the 5K. That pollen is such a bastard. To confuse the trees a little more, it is snowing right now. A week after it was 75 degrees...

[TM79]

Upper Body

Main Lift:
Bench
In approximately 25 reps, work up to a 1 Rep Max for the day:
8,6,4,3,2,1,1
8x155, 6x165, 4x185, 3x205, 2x215, 1x225, 1x235

Secondary Lift:
Rows
In approximately 40 reps, work up to 3 working sets of 10 reps:
10+10+10+10
10x135, 155, 155, 155

Time: 24:20

Accessory I:
Overhead Press, Work up to a 6RM, 10,8,6,6,6
10x75, 8x85, 6x95, 6x105, 6x115

(Superset with) Weighted Pull-up 6(BW+25 lb)

Time: 11:50

Accessory II:
8 Ring Dips, BW
8 Hammer Grip Pull-ups
12 Push-ups
10 Ring Rows
10 Toes to Bar

Time: 11:40

Conditioning: Metcon

12-9-6 reps for time of:
Hang power cleans, 115 lbs
Burpees
Pull-ups
Ring Dips

Time: 11:40



Comments: Decided to go ahead and try to get this one in this morning as I will be going out of town tomorrow. Nice and chilly out here at 31 degrees. Letting the space heater try and make it a little more habitable. First upper body session in the new template.

Bench: These sets felt pretty good from the start. The pauses went away around 215 but were solid T&G after that. 235 was a little sketchy with no spotter.

Rows: Tried to do these relatively quickly. About one set every minute and a half. I'm really digging the mixture of heavy weight and volume in the two main lifts. I plan to switch them halfway through the cycle.

OHP/PU: Definitely moved through these pretty quickly and hit the wall at 115. Good showing after doing bench and rows. The weighted PU's felt pretty solid.

Accessory: That was tough. I think it was mainly due to cumulative effort.

Metcon: That was much harder than it looked. I scaled the HPC's from 135. Pull-ups and Ring Dips were likely a sub for muscle ups. Very tough. Drenched in sweat.

OK, one metcon and a run left to do this week. Have a good day!

[TM79]

Conditioning: Metcon

For max reps at each station:
Tabata chest-to-bar pull-ups: 54
Rest 1 minute
Tabata sit-ups: 102 (PR by 5)
Rest 1 minute
Tabata shoulder presses: 62
Rest 1 minute
Tabata hip extensions: 101
Rest 1 minute
Tabata jumping back squats: 72

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Comments: Have been travelling for the last two days and got home nice and tired last night. Managed to get up this mornign and want to get a metcon in. This one from CF looked interesting. Haven't done a Tabata interval in a year or two so let's give it a shot.

After: That was tough. I literally almost puked after squats. And almost blacked out during the hip extensions. I came up after the second to last round of hip extensions and my vision started getting fuzzy. The sit-ups were a PR. I have my old PR's still from "Tabata Something Else." Everything else is a first attempt. Got the blood flowing and worked off some of the crap that I ate on the road. Have a good day!

[SixTribes]

we need to talk.....that's not metcon...that's I want a torturous death at my own hands.....I've said this before..tar heel be crazy!!! Oh and don't worry about passing out it's not as bad as you think...I did just reading it

[TM79]

we need to talk.....that's not metcon...that's I want a torturous death at my own hands.....I've said this before..tar heel be crazy!!! Oh and don't worry about passing out it's not as bad as you think...I did just reading it

LOL! Yep, that was a lot worse than it looked on paper. And yes, thank you for officially recognizing my insanity.

[TM79]

Conditioning: Distance Run, Outdoor, Paved & Trail
5 Miles, 43:50, 8:45 Pace, 688 Calories

Comments: Aside from the pollen, it's a great day for a run. 60 degrees and the sun is peaking out of the clouds here and there. Maintained a good pace for that distance (for me at least) too. Lower body tomorrow. Have a great weekend!

Oh, and happy St Patricks day! I guess I'll celebrate by drinking some beer. Like every other Saturday...

[fittofattofit]

I have analyzed my template and have tried to consolidate it somewhat. I'm now planning to combine my OHP/Pull-up session with Bench/Rows. Basically, I will plan to do OHP and Pull-ups as a part of my accessory work or right before it. So essentially, I will have one Lower Body lifting session and one Upper Body lifting session each week. Each of those will have it's own conditioning. Intervals/Sprints and a short metcon, respectively. In addition to those sessions, I will have two sessions consisting only of longer conditioning sessions. One long metcon and one distance run, swim, ruck, etc.

For strength, I will be borrowing some ideas from the Westside Conjugate Method. The main difference is that I will be combining Max Effort and Dynamic Sessions, with the dynamic lift immediately following the max effort lift (main lift). The session templates are as follows:

Lower Body

Max Effort/Primary Lift: Choose Squat or DL variation and work up to 1-5RM. (20-40 Reps.) Changes Weekly
Dynamic Effort: Choose Squat or DL Variation (whichever is not being worked on ME) and perform 4-6 sets of 6-10 Reps. 3 Week Pendulum.

Accessory: Work on weaknesses and include Glutes, Hamstrings, Low Back (Erectors), Lats, Traps, and Abs (only with more of an order). 4-5 movements.

4 Rounds (or equivalent number of reps):
Power variation of Dynamic Movement (higher weight, lower reps)
Mid-range variation of Max Effort movement (8-10 Reps x ~50%)
Mid-Range variation of Dynamic Movement (optional)
High-rep variation of Max Effort movement (high reps, low weight)
High-rep variation of Dynamic Effort movement (optional)
Core: Lower Back

Conditioning: Short bursts of maximum effort (30 seconds - 2 Minutes). Can have breaks in between or be mixed with longer intervals of lower effort.


The upper body template would go as follows:

Upper Body

Max Effort/Primary Lift:
Primary Lift #1: Choose Push Variation and work up to 1-5RM (20-40 Reps.) Changes Weekly
Primary Lift #2: Choose Row Variation and work up to 1-5RM (20-40 Reps.) Changes Weekly

Dynamic Effort (Include in Accessory Work to save time):
Choose Overhead Press (or variation) and perform 4-5 sets. Work up to a 6-1 Rep Max using 25-35 reps. (Superset with Pull-ups)

Accessory: Work on weaknesses and include Triceps, Upper Back, Lats, Shoulders (Anterior/Medial/Posterior), Traps, and Abs.

4 Rounds (or equivalent number of reps):
Overhead Press/Variation Power movement (1-6 reps x 95% - 80%)
Pull-ups (Max reps or weighted for max reps)
Mid-range push movement (8-10 Reps x ~50%)
Mid-range pull movement (8-10 Reps x ~50%)
High-rep push movement
High-rep pull movement
Core: Abdominals

Conditioning: Short Metcon (10-15 minutes)

Still plenty of work to be done in the course of a week so looks good, and I know that you have the stamina to get through the volume on the two big gym days. Hopefully 2 big days should allow better recovery and help fit in better with the family and work schedule

Lower Body Deload

I know it's a 'deload' but those squats and deads looked very easy

Upper Body Deload

Conditioning: Metcon

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats, 40 lb
Burpees

Time: 10:15


Workout 18.2a
1-rep-max clean: 1x135, 1x155 (Power Clean)

Time cap: 12 minutes to complete 18.2 and 18.2a

18.2: I don't do bar facing burpees as all of that jumping tears my knees up. So I did regular burpees. And believe me, that's the only way I made it to the Clean. My legs were stiff as a board from yesterday so the squats were definitely not below parrallel. Still a very hard metcon so it served it's purpose.

Honestly, this didn't feel much like a deload session. Well, I need to hit another metcon and a run sometime this week. Have a good one folks!

Love it that you did 18.2 Trent! I think that that was a really cool rep scheme that looks much easier than it is, and yes, agree with bar jump burpees .... when I start to fatigue I trip over the bar and do a face plant
You did great to complete the challenge and get to do a 155 PC!

Lower Body



Comments: Remembering my dad today on what would have been his 68'th birthday. Happy birthday Dad! I'll catch you on the other side! This is the first session of my new template. Hopefully all of these variations don't aggravate any injuries...

Squat: Just went with regular squats today as my legs will likely be less fresh as the cycle goes on. As usual, started off very tight and sore and then things improved. I stopped at 275 as the lower back recovery was getting a little too pronounced.

Sumo: Haven't done these in a long, long time. At first I was toying with the idea of leaving variations to the main lift, but said what the heck... I swear I can never seem to get the grip right on this lift. 205 may have been just a tad heavy for sets of 10 but I stuck it out.

275 flew up .... definitely in the 3s if your back wasn't shouting at you
Strong volume on the sumos ... would have been well pre-fatigued before the accessories and then the metcon. Legs and lower body got smashed

Upper Body



Comments: Decided to go ahead and try to get this one in this morning as I will be going out of town tomorrow. Nice and chilly out here at 31 degrees. Letting the space heater try and make it a little more habitable. First upper body session in the new template.

Bench: These sets felt pretty good from the start. The pauses went away around 215 but were solid T&G after that. 235 was a little sketchy with no spotter.

Rows: Tried to do these relatively quickly. About one set every minute and a half. I'm really digging the mixture of heavy weight and volume in the two main lifts. I plan to switch them halfway through the cycle.

OHP/PU: Definitely moved through these pretty quickly and hit the wall at 115. Good showing after doing bench and rows. The weighted PU's felt pretty solid.

Accessory: That was tough. I think it was mainly due to cumulative effort.

Metcon: That was much harder than it looked. I scaled the HPC's from 135. Pull-ups and Ring Dips were likely a sub for muscle ups. Very tough. Drenched in sweat.

OK, one metcon and a run left to do this week. Have a good day!

So jealous of that bench press Trent! And big volume on the OHPs and then ring dips, push-ups and PCs as well as all the pulling ... tris, delts and lats had to have a massive pump. Really like the mix in this upper day

Conditioning: Metcon

For max reps at each station:
Tabata chest-to-bar pull-ups: 54
Rest 1 minute
Tabata sit-ups: 102 (PR by 5)
Rest 1 minute
Tabata shoulder presses: 62
Rest 1 minute
Tabata hip extensions: 101
Rest 1 minute
Tabata jumping back squats: 72

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Comments: Have been travelling for the last two days and got home nice and tired last night. Managed to get up this mornign and want to get a metcon in. This one from CF looked interesting. Haven't done a Tabata interval in a year or two so let's give it a shot.

After: That was tough. I literally almost puked after squats. And almost blacked out during the hip extensions. I came up after the second to last round of hip extensions and my vision started getting fuzzy. The sit-ups were a PR. I have my old PR's still from "Tabata Something Else." Everything else is a first attempt. Got the blood flowing and worked off some of the crap that I ate on the road. Have a good day!

One round of a Tabata kills me ... can't believe you did 5 Tabatas
Not surprised that you'd generated enough lactic acid to feel like throwing!

[TM79]

Still plenty of work to be done in the course of a week so looks good, and I know that you have the stamina to get through the volume on the two big gym days. Hopefully 2 big days should allow better recovery and help fit in better with the family and work schedule


I know it's a 'deload' but those squats and deads looked very easy


Love it that you did 18.2 Trent! I think that that was a really cool rep scheme that looks much easier than it is, and yes, agree with bar jump burpees .... when I start to fatigue I trip over the bar and do a face plant
You did great to complete the challenge and get to do a 155 PC!


275 flew up .... definitely in the 3s if your back wasn't shouting at you
Strong volume on the sumos ... would have been well pre-fatigued before the accessories and then the metcon. Legs and lower body got smashed


So jealous of that bench press Trent! And big volume on the OHPs and then ring dips, push-ups and PCs as well as all the pulling ... tris, delts and lats had to have a massive pump. Really like the mix in this upper day


One round of a Tabata kills me ... can't believe you did 5 Tabatas
Not surprised that you'd generated enough lactic acid to feel like throwing!

Thank you, as always, for your thorough review. You're a good man to read through all of the crap that I post. What an honor.

[TM79]

Lower Body

Main Lift:
Box Squats (12")
In approximately 25 reps, work up to a 1-3 Rep Max for the day:
8,6,4,3,2,1,1
8x135, 6x165, 4x185, 3x205, 2x225, 1x235, 1x245, 1x255

Secondary Lift:
Sumo Deadlift
In approximately 40 reps, work up to 3 working sets of 8 reps:
8,8,8,8,8
8x185, 8x205, 3(8x225)

Time: 28:30

Accessory:
6 Snatch Grip Deadlifts, 155 lbs
16 Overhead Walking Lunges, holding a 25 lb Plate
12 Goblet Squats, holding a 25 lb Plate
10 Hip Extensions holding a 25 lb Plate

Time: 13:05

Conditioning: Intervals/Sprints

Complete the following:
20 Burpees: 0:53
800 Meter Jog
15 Burpees: 0:40
600 Meter Jog
10 Burpees: 0:24
400 Meter Jog
5 Burpees: 0:12
200 Meter Jog



Comments: Had a little bit too good of a time on St Patrick's day yesterday, but am out here for some lower body work nonetheless... Haven't done box squats in ages so hopefully all goes well.

Box Squat: Box squats are no picnic the day after a long run... Still managed to work up to a few respectable singles.

Sumos: Those sets at 225 were terrible... Almost spewed on the last one.

Accessory: The sweat continued to pour on this. Not terribly difficult but definitely a gasser.

Interval/Sprint: Sort of came up with this on the fly. Pretty challenging little downward pyramid (or whatever it's called). Drenched in sweat now and only around 50 degrees out here.

Well, that's it for leg day. Going to hit upper body either tomorrow or Tuesday. Have a great day!

[Cantplankwell]

Lower Body

Main Lift:
Box Squats (12")
In approximately 25 reps, work up to a 1-3 Rep Max for the day:
8,6,4,3,2,1,1
8x135, 6x165, 4x185, 3x205, 2x225, 1x235, 1x245, 1x255

Secondary Lift:
Sumo Deadlift
In approximately 40 reps, work up to 3 working sets of 8 reps:
8,8,8,8,8
8x185, 8x205, 3(8x225)

Time: 28:30

Accessory:
6 Snatch Grip Deadlifts, 155 lbs
16 Overhead Walking Lunges, holding a 25 lb Plate
12 Goblet Squats, holding a 25 lb Plate
10 Hip Extensions holding a 25 lb Plate

Time: 13:05

Conditioning: Intervals/Sprints

Complete the following:
20 Burpees: 0:53
800 Meter Jog
15 Burpees: 0:40
600 Meter Jog
10 Burpees: 0:24
400 Meter Jog
5 Burpees: 0:12
200 Meter Jog



Comments: Had a little bit too good of a time on St Patrick's day yesterday, but am out here for some lower body work nonetheless... Haven't done box squats in ages so hopefully all goes well.

Box Squat: Box squats are no picnic the day after a long run... Still managed to work up to a few respectable singles.

Sumos: Those sets at 225 were terrible... Almost spewed on the last one.

Accessory: The sweat continued to pour on this. Not terribly difficult but definitely a gasser.

Interval/Sprint: Sort of came up with this on the fly. Pretty challenging little downward pyramid (or whatever it's called). Drenched in sweat now and only around 50 degrees out here.

Well, that's it for leg day. Going to hit upper body either tomorrow or Tuesday. Have a great day!

Nice lift on that box squat, it looked heavy...but you showed it who was boss.

Also good for you on those burpees, I have not done one in two years, there is no way I could handle 5 in a row right now

[TM79]

Nice lift on that box squat, it looked heavy...but you showed it who was boss.

Also good for you on those burpees, I have not done one in two years, there is no way I could handle 5 in a row right now

Thank you my friend. I just noticed that quote in your signature and absolutely love it, and how it relates to people who lift at home. That is very true. I look at photos of people training with crowds cheering them on and while I'm glad that they have that to keep them motivated, the real folks, who are going to stand the test of time, don't need a cheering crowd. They are the ones out there in their freezing cold garage at 4:00AM, sweating it out, all alone. It's as if they have a fire within them that they didn't start and cannot be extinguished. Those are the folks that I like to call friends, and that's why I love this forum so much. Sorry to get all deep and prophetic.

[TM79]

Upper Body

Main Lift:
CGBP
In approximately 25 reps, work up to a 1-3 Rep Max for the day:
8,6,4,3,2,1,1
8x135, 6x165, 4x185, 3x195, 2x205, 1x215

Secondary Lift:
Rows
In approximately 40 reps, work up to 3 working sets of 8 reps:
10,8,8,8
10x135, 3(8x155)

Time: 22:00

Accessory I:
Push Press, Work up to a 3RM, 8,6,4,3,3,3,3
8x95, 6x115, 4x125, 3x135, 3x145, 3x155

(Superset with) Weighted Pull-up 4(BW+35 lb)

Time: 15:40

Accessory II:
8 Overhead Press, 95 lbs
8 SDHPS, 95 lbs
12 Push-ups on the barbell
12 Rows, 95 lbs
10 GHD Sit-ups

Time: 12:20

Conditioning: Metcon

21-15-9 reps for time of:
Push presses, 95 lb
Power cleans, 95 lb

Post Time: 10:10





Comments: The schedule just picked up in a major way for me for the next three weeks. Going to try and get this upper body session in. The long metcon may take place in a hotel. Not sure yet... My stomach started bothering me last night and still feels a little whoosy this morning so hopefully that doesn't require an emergency sprint to the bucket.

CGBP: Felt pretty good on these. Probably had a rep at 225 but am not feeling overly sharp this morning and didn't want to risk it. Felt good to do these again.

Rows: Nice and strong.

Push Press: Felt OK on these. One of my lat muscles was barking a little, as well as my right shoulder. Still put up some decent reps. That last set was a grinder.

Weighted Pull-ups: Strong.

Accessory: That was tough. That was a well-written and challening line up of movements. Focusing on medium reps/weights > high reps/low weights > Hard core.

Metcon: That was rough after all of that strength work. Got it done, with lots of breaks...

Well, just a metcon and a run left to do this week. Have a great day!

[grouchyjarhead]

Solid work. Glad no puking or pooping was involved from the stomach issues.