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Journals => Journals => Topic started by: TM79 on December 04, 2017, 09:01:40 AM

Title: TM's Training Journal/Torture Log
Post by: TM79 on December 04, 2017, 09:01:40 AM
Howdy Folks,

My name is Trent and I reside in North Carolina, or what's left of it...  ::)  I found my way over here at the recommendation of a few other members, from another forum that seems to be dying off.  I have backed off of my powerlifting a little in the last year or two after dealing with several injuries.  Still, I see great value in the big 3 lifts, as well as overhead press, pull-ups and rows, and their benefits in my daily life.  I have settled into more of a maintenance program lately.  I will occasionally hit a new PR, but almost never set any new one's heavier than say, a 5 rep max.  The main reason being that I have a pretty physical job and prefer to do a somewhat strenuous conditioning routine.  Both of those tend to wear me down.  For conditioning, I do a couple of metcons each week, as well as interval/sprint training and a distance run.  This site seems to be more geared toward strict powerlifting and meet preparation, which I greatly admire, but if you would like to browse a less conventional journal, I appreciate you stopping by.  8) 

I hope to offer what I can to the group, enjoy some camaraderie and gain some wisdom from you all. 

All the best,

Trent
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 04, 2017, 09:04:56 AM
A few recent sessions:

11/30/17:

Bench
Work up to 3(8x190)
8x135, 165, 185, 185, 185

(Superset with) DB Curls
10x30 lb (each arm)

Time: 16:00

Rows
Work up to 3(8x165)
8x135, 155, 165, 165, 165

(Superset with) Push-ups on the Barbell
5x12

Time: 9:20

Accessory
One set of 135 lb Bench Press for max reps: 18
One set of 135 lb Rows for max reps: 16
One set of 95 lb Bench Press for max reps: 28
One set of 95 lb Rows for max reps: 30

Time: 7:00

Complete 40 Revere Hypers

Conditioning: Metcon
50-40-30-20-10 reps for time of:
1.5-pood kettlebell swings
Sit-ups

Post time: 12:12

12/2/17:

Conditioning: Distance Run, Outdoor, Paved
5K, 25:40, 8:16 Pace, 429 Calories

Comments: Well, that was a fun one. It started raining right as I left my house. I didn't recall seeing any rain in the forecast for today so thought it might just be a little passing drizzle. Wrong... I switched from my 5 mile route to my 5K route after about a mile and was smart to do so. By the end of my run it was pouring down rain and 50 degrees.

12/3/17:

Squat
3(12x155)

Deadlift
3(12x205)

Overhead Press
3(12x75)

Pull-ups
3(12xBW)

Time: 26:00

Accessory
4 Rounds:
20 Walking Lunges, 30 lb Dumbbells
10 DB Ground to Overheads, 30 lb Dumbbells
10 Arnold Press, 30 lb Dumbbells
10 DB Hammer Curls, 30 lb Dumbbells
10 Toes to Bar
10 Back Extensions holding a 25 lb Plate

Time: 24:35

Conditioning: Intervals/Sprints
8 Rounds:
10 Burpees, Fast
Rest 30 Seconds
200 Meter Run, Slow
Rest 30 Seconds

Post Burpee Splits: 0:26, 0:26, 0:26, 0:26, 0:26, 0:25, 0:25, 0:24

Comments: I decided to do 12's this week as I may be on the road all week and might have to do some variations to get my bench and row work in. Lighter weights and higher reps tend to work well in that situation as I may be reduced to doing weighted push-ups and pull-ups for those two lifts. This morning I'll be combining my squats/deads session with my OHP/Pull-up session. Tomorrow morning I will plan to do a metcon and that's all.

Squat: Whew! That was like 3 burnout sets!

Deadlift: 100% suckage... Did all double overhand grip too.

OHP: Not bad. Could have probably gone heavier.

Pull-ups: These sucked at the end, but got them done.

Accessory: Burpees may actually be relaxing after that... The lunges just killed me right out of the gate and everything else was a struggle after that. My GHD should be here later this week, so hopefully that was my last time doing back extensions on my ghetto-rigged set-up that I've been using for two years or so.

Sprints: Orginally I was going to do sets of 20 burpees but after that accessory work I wussed out and broke them up into sets of 10. Still did 80 total and a mile of running through. The running was at a 10 minute mile pace on the treadmill.


12/4/17:

Conditioning: Metcon

4 rounds for time of:
Run 400 meters
75-lb. power snatch, 12 reps
6 Chest-to-bar pull-ups
6 Ring Dips

Post time: 18:10

Comments: Woke up at 3:00AM and never really got back to sleep. I think that is the third Monday in a row that that's happened. Hopefully I can catch up on some sleep in the hotel the next few nights. It's a chilly 38 degrees out here, but I'll take it.

Metcon: For some reason, I thought this one was a 20 minute AMRAP, but it was three rounds. I finished three rounds in a little under 14 minutes so I added another round to get it closer to 20 minutes. I scaled the power snatches to 75 lbs from 95 lbs. The chest to bar pull-ups and ring dips were subbed for muscle ups.

OK, off to work. Have a great day!
Title: Re: TM's Training Journal/Torture Log
Post by: Bando on December 04, 2017, 09:24:17 AM
Welcome to the journals!  8)
Title: Re: TM's Training Journal/Torture Log
Post by: Dave on December 04, 2017, 09:31:19 AM
Welcome to IS bud!  Great seeing you here  8)
Title: Re: TM's Training Journal/Torture Log
Post by: FLEX on December 04, 2017, 10:39:50 AM
Welcome to IS.
Title: Re: TM's Training Journal/Torture Log
Post by: Andrew on December 04, 2017, 06:29:24 PM
Good to see you over here. Watch out we will make a power lifter out of you. Itís contagious  ;D
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 04, 2017, 08:08:23 PM
Welcome to the journals!  8)
Thanks Bando.  I recognize you from bodybuilding.com.  Great to be here.

Welcome to IS bud!  Great seeing you here  8)
Thanks Dave!  I've been wondering where you've been hiding ;)

Welcome to IS.
Thanks so much Flex.

Good to see you over here. Watch out we will make a power lifter out of you. Itís contagious  ;D
Thanks brother.  Yeah, I hope you guys can tolerate my craziness.  Not sure if you'll make a real powerlifter out of me, but I sure love watching and routing for real powerlifters like y'all. :D
Title: Re: TM's Training Journal/Torture Log
Post by: reduni on December 04, 2017, 10:04:19 PM
Welcome to the sanctuary. There's a good bunch of lifters here. You'll enjoy the company I'm sure.
Title: Re: TM's Training Journal/Torture Log
Post by: piperdown on December 05, 2017, 07:59:46 AM
Welcome to IS and The Journals!
Title: Re: TM's Training Journal/Torture Log
Post by: tooth on December 05, 2017, 08:59:35 AM
Best journal title yet. 
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 06, 2017, 09:23:15 AM
Welcome to the sanctuary. There's a good bunch of lifters here. You'll enjoy the company I'm sure.
Thank you!

Welcome to IS and The Journals!
Thanks!

Best journal title yet. 
Ha ha, thank you.  The latter would be much more truthful than the former.  ;D
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 06, 2017, 09:25:23 AM
12/6/17

Bench
3(12x155)

Rows
3(12x155)

Time:  15:00

Accessory
Complete each of the following sets for max reps.
After each set, complete 10 Back Extensions.

Ring Dips:  22
10 Back Extensions
Pull-ups:  20
10 Back Extensions
Ring Push-ups:  28
10 Back Extensions
Ring Rows:  20
10 Back Extensions

Time:  8:55

Conditioning:  Metcon

30-20-10 reps for time of:
Ground to Overheads, 45 lb Plate
GHD sit-ups

Post time:  8:20

Comments: 

Bench:  These were mostly T&G. 

Rows:  Whoa!  Pump City! 

Accessory:  Was happy to get 22 ring dips.  I don't think I've ever gone to failure on those.  I did allow kipping on the pull-ups, so that helped that number.  The overall goal was to get around 40 reps total for push and pull movements.  Mission accomplished.

Metcon:  I borrowed this one from crossfit and have changed the rep counts and subbed G2OH for wall balls.  Something tells me the GHD's are going to take some getting used to.  I did these with my fists next to my head (like doing sit-ups) but still did the full extension.  I didn't want to go straight out of the gate touching the ground.  I will work toward doing that on all reps eventually. 

Well, it's time to head down to Charleston.  I'll be working all day tomorrow in the 45 degree rain and then driving 5 hours to get home.  That's why I didn't push it harder today on the metcon.  Trying not to wear myself down too much and get sick.  Just a distance run left to do this week and that will likely take place on the treadmill as it's supposed to snow Friday night and Saturday morning.  Have a great day folks!
Title: Re: TM's Training Journal/Torture Log
Post by: BLK00TJ on December 06, 2017, 05:46:51 PM
Solid work TM!  That accessory work would have me laying on the floor in a puddle.  Yep, pretty sure I'd pass out.  Maybe toss my cookies too.
Title: Re: TM's Training Journal/Torture Log
Post by: ShawnJ on December 06, 2017, 08:05:23 PM
Welcome to IS Mr. Trent! Great session buddy!
Title: Re: TM's Training Journal/Torture Log
Post by: reduni on December 09, 2017, 04:54:33 PM
Holy crap dude that's a lot of work in a short time. I'd be sucking wind through my a$$hole for sure. Nice work.
Title: Re: TM's Training Journal/Torture Log
Post by: ptreyesgreg on December 09, 2017, 09:37:30 PM
Hey Trent...I'm glad to see you over here too man.  It looks like you got some good work in the other day as usual.  Hopefully you are staying warm in all of that cold weather you're getting. :)
Title: Re: TM's Training Journal/Torture Log
Post by: John on December 09, 2017, 10:15:31 PM
Hey Trent - didn't see your journal until now. Welcome to IS!
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 10, 2017, 02:32:24 PM
Solid work TM!  That accessory work would have me laying on the floor in a puddle.  Yep, pretty sure I'd pass out.  Maybe toss my cookies too.
Thanks so much!  I try to step on the gas a little. ;)

Welcome to IS Mr. Trent! Great session buddy!
Thanks Shawn!  Great to be here!

Holy crap dude that's a lot of work in a short time. I'd be sucking wind through my a$$hole for sure. Nice work.
Thanks so much!

Hey Trent...I'm glad to see you over here too man.  It looks like you got some good work in the other day as usual.  Hopefully you are staying warm in all of that cold weather you're getting. :)
Thanks Greg.  We managed to get a lot of rain while everyone around us got snow.  ::) 

Hey Trent - didn't see your journal until now. Welcome to IS!
Thanks John!  Glad to be here.  :)
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 10, 2017, 02:58:49 PM
Squat
Work up to 3 heavy sets of 7 reps.
11x155, 9x185, 3(7x205)

Deadlift
Work up to 3 heavy sets of 7 reps.
11x205, 9x235, 7x255, 7x265, 7x275

Overhead Press
Work up to 3 heavy sets of 7 reps.
11x85, 9x105, 3(7x115)

(Superset with) Pull-ups
11xBW, 9xBW, 3(7xBW)

Time:  42:00

Accessory
Complete 40 reps of the following.  Note how you broke up the reps.
After each lift, complete 10 GHD Sit-ups

Squat, 135 lbs:  26, 14
10 GHD Sit-ups
Deadlift, 185 lbs:  20, 14, 6
10 GHD Sit-ups
Overhead Press, 75 lbs:  22, 14, 4
10 GHD Sit-ups
Pull-ups, BW:  10, 10, 8, 7, 5
10 GHD Sit-ups

Time:  21:00

Conditioning:  Intervals/Sprints

Look at a running clock and complete the following:

One minute of Body Blasters:  8
Rest one minute
One minute of Power Snatches, 30 lb Dumbbells:  12
Rest one minute
One minute of Burpees:  20
Rest one minute
One minute of Power Cleans, 30 lb Dumbbells:  18
Rest one minute

https://www.youtube.com/watch?v=WqmSYB87QHI (https://www.youtube.com/watch?v=WqmSYB87QHI)

https://www.youtube.com/watch?v=8B0gujFQ_44 (https://www.youtube.com/watch?v=8B0gujFQ_44)

https://www.youtube.com/watch?v=kGdjitV5UKg (https://www.youtube.com/watch?v=kGdjitV5UKg)


Comments:  Well, this is the last week of this cycle so I'm going for broke.  Doing reps of 7 and am combining Squat/DL with OHP/PU again as I have four straight days of hard work in the field starting tomorrow.  I may throw a short metcon in there over the next few days, but work will easily serve as conditioning too.  Just one more week of work and it's vacation time!

Squat:  Felt good for these.  Strong sets and good depth.  Finished with 3 sets at program weight.

Deadlift:  My toes were numb during these sets.  Freakin' cold out here...  I was going to stop at 255, about 20 lbs less than my "program weight", but ended up working my way up to one set at my program weight.  That was a particularly huge victory for me as I haven't done any program sets in probably six months, since my injuries. 

OHP/Pull-ups:  Felt very strong on these for a change.  Good sets.

Accessory:  Tried to do 40% of (estimated) 1 rep max for all of these.  Definitely challenging.  It's pretty bad when GHD sit-ups are your break...

Intervals/Sprints:  This was supposed to have a minute of running between each movement but I took it out as I was running low on time.  Still pretty tough. 

Well, BOGO again this Sunday.  Just Bench and Rows left to do this week at some point.  I will try to do a short metcon sometime in the next few days before that.  I will, of course, finish it off with a run next weekend.  Hope you all have a great day and I apologize again for my absense in your journals.  Life is busy right now. 
Title: Re: TM's Training Journal/Torture Log
Post by: ShawnJ on December 10, 2017, 05:35:16 PM
Jeebus Trent, one helluva session!
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 11, 2017, 05:34:37 AM
Jeebus Trent, one helluva session!
Ha ha, thanks Shawn. :)
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 11, 2017, 05:36:13 AM
Forgot to post this one from Saturday:

Conditioning:  Distance Run, Indoor, Treadmill
5K, 24:35, 8:00 Pace, 495 Calories, 315 Feet Elevation Gain

Comments:  It is 34 degrees and raining right now so I hit the treadmill for my run.  Everyone around us got half a foot of snow, but we held strong in the "rain peninsula" and get to enjoy the mud instead of the snow.  ::)  I decided to do a pretty fast pace on this one and am feeling it.  Got it done though. 
Title: Re: TM's Training Journal/Torture Log
Post by: TM79 on December 11, 2017, 06:25:18 AM
Conditioning: Metcon

White

4 rounds for time of:
15 Pull-ups with knees to elbows (sub for 3 rope climbs)
10 Toes-to-bars
21 Overhead walking lunge steps, 25-lb. plate
Run 400 meters

Post time: 21:40

Comments:  Well, I think this is four Mondays in a row now that I've woken up around 3:30AM and not ever really gotten back to sleep.  Oh well, I will be on vacation for the next THREE Mondays so the end is in sight...  I ended up getting out of bed at 5:00AM and made my way out to the 28 degree garage.  I've got a pretty challenging day in the field at work and am a little sore from yesterday's session, but am going to try and get a metcon in.  A hero metcon from crossfit nonetheless...

Metcon:  Managed to break a sweat out here in this cold, dark garage.  Subbed 15 pull-ups with knees to elbows for 3 rope climbs.  I subbed a 25 lb plate for the walking lunges.  I have a surfboard hanging from the ceiling that prevents me from doing proper OH Lunges so half of those reps were at sort of a mid press with my elbows flexed (to not ding the surfboard).  I had to stop after four rounds as I'm out of time.  Definitely had that fifth round in the tank though.

Please forgive me for not being more active in your journals.  I'm slammed right now but will catch up as soon as I can.  Time to go hang off the side of a building for a few hours.  Ha ha...  Have a great day folks!
Title: Re: TM's Training Journal/Torture Log
Post by: Dave on December 11, 2017, 09:54:55 AM
You're spiderman?  :o  ;D

Metcons looking tough as always Trent.  Enjoy the weather.  I'll take snow over rain personally.  I'm looking out my window at a nice dusting right now.
Title: Re: TM's Training Journal/Torture Log
Post by: ptreyesgreg on December 15, 2017, 03:59:41 PM
Wanted to check in and see what you're up to Trent.  I've been swamped at work and have fallen behind in the journals.  I saw on your post on BB.com that you got a new GHD...nice score!  That looks like a good one.  Count me jealous man. :)
Title: Re: TM's Training Journal/Torture Log
Post by: ShawnJ on December 15, 2017, 05:10:05 PM
Killer Metcon Trent! Always mirin that early morning testicular fortitude!