TM79's Training Journal

Bigger Stronger Leaner Over 35 Lifter
421

BW: “Doing great!!!”
Yesterday’s Net: +700

LISS: 0.5 Miles, 10:00, 120 Cals

Deload/On Boarding

Box Squat
8x135
6x155
4x185
2x205

Bench
8x135
6x155
4x175
2x185

Stats: 18:04, 140 Cals, 113 BPM

Accessory
4 Rounds:
5 Goblet Squats, 80 lb
5 Paused Bench Press, 135 lb
5 Paused Ring Rows
5 GHD Sit-ups

Stats: 7:50, 83 Cals, 124 BPM

Conditioning: Intervals/Sprints
4 Rounds:
10 Alternating DB C&P, 40 lb
100-Meter LISS

Stats: 10:50, 130 Cals, 145 BPM

Cool Down
LISS: 0.5 Miles, 11:00, 110 Cals

Comments: I’ve felt a little better over the last few days so thought I’d hit a deload/on boarding (probably a better term) session this morning. Boy, could I feel that lack of conditioning when I started doing squats. I was huffing and puffing on those. The leg DOMS started in my hamstrings right after the last set. Ha ha… Bench wasn’t bad and accessory was a good combo. The alternating DB C&P were a really good one that I need to remember to do more of. Got it done and cooled down with some LISS. Have a good day!

2 Likes
422

LoL at the body weight! Solid session to kickoff getting back to lifting. Nice baptism by fire with some box squats to get things moving.

Definitely a good all around workout today Trent. Welcome back. :blush:

423

Ha ha, thanks Shane. I did weigh myself before showering and was 178.2. The first thing in the morning weigh in remains a mystery. :innocent: Thanks on the session. That was a heck of an “on boarding” session. I wish I had another barbell and could superset squats and bench. That would really help shave some time off of that session.

2 Likes
424

BW: Skinny as a rail

Yesterday’s Net: +400 (pasta night…)

LISS: 0.5 Miles, 10:00, 120 Cals

Onboarding Session
(Superset)
Overhead Press
8x65
6x85
4x95
2x105

Pull-ups
8xBW
6xBW
4xBW (Pause 3 Seconds)
2xBW (Pause 6 Seconds)

Stats: 5:30, 65 Cals, 133 BPM

Accessory
4 Rounds:
5 Floor Glute Ham Raises
5 OHP, 95 lb
5 Paused Pull-ups
8 Back Extensions

Stats: 6:22, 81 Cals, 147 BPM

Conditioning: Metcon
Complete as many rounds as possible in 7 minutes of:
7 goblet squats, 40 llb
7 chest-to-bar pull-ups

Stats: 6 Rounds in 7:25, 99 Cals, 153 BPM

Comments: I only have 40 minutes this morning so I’m omitting deads. I’ll do those later in the week. Just need to fly through this stuff.

Session: Well, that went rather quickly. BPM was elevated. Done.

3 Likes
425

Nice work Trent. That’s was a good amount of work squeezed into 40 minutes.

1 Like
426

BW:
Yesterday’s Net: -400

LISS: 0.5 Miles, 10:00, 120 Cals

Onboarding

Hex Deads
8x165
6x185
4x205
2x225

Stats: 9:55, 72 Cals, 111 BPM

LISS: 0.5 Miles, 10:00, 120 Cals

Comments: Pretty beat from a long day yesterday. I was carrying a ladder and tools up and down 12 flights of steps over and over again and crawling through all of these roof (attic) areas. Definitely burned some extra calories so that’s a plus. Definitely feeling the leg DOMS on the deads. Got them done. More steps and attic crawling today.

2 Likes
427

Well at least you found something the cold is good for. Attic crawling. :slight_smile:

Nice deads.

Don’t work too hard today.

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428

Thanks Shane. Very true. I actually took my jacket off because I was sweating my ass off in those attics. :sweat_smile: It’s always weird crawling through dark spaces that haven’t been opened in 20 years. You never know what you’re going to find. :grimacing:

1 Like
429

BW:
Yesterday’s Net: -400

LISS: 0.75 Miles, 15:00, 165 Cals

Conditioning: Metcon
5 rounds for time of:
200-m LISS (sub for 400-m run)
15 ring rows

Stats: 18:00, 228 Cals, 146 BPM

LISS: 0.25 Miles, 5:00, 55 Cals

Comments: LISS and metcon time this morning. The surf is kicking up today, tomorrow and Saturday. That is the good news. The bad news is that the water is down to 47 degrees. I haven’t been in the water since before getting Covid. I believe it was 3 weeks ago today that I paddled out last. My cough still remains although it has improved. The nose/throat drainage is almost gone. I may have to make a difficult decision on surfing as submerging myself in a cold body of water for an extended period of time may force a relapse. We’ll see how good it looks…

2 Likes
430

I am anti attic myself. Same thing with crawl spaces. Spiders and I have a mutual agreement, I won’t go where they hang out, and they won’t bite me. It’s worked pretty well up to now.

Solid LISS and metcon today. Good luck if you decide to go out in that water. That is way to cold for my blood.

431

Ha ha ha… That’s funny. I’m not a huge fan of either of those but usually end up going in both fairly regularly. (If you rappel buildings it’s kind of hard to get out of going in an attic or crawl space) :joy:

Thanks on the metcon and LISS. :+1:t2:

1 Like
432

BW: 178.6 (after workout)
Yesterday’s Net: -

LISS: 2 Miles, 40:00, 420 Cals

Comments: Just did some LISS this morning. I wanted to do some bro work but I am backed up on work and needed to stay on the laptop (on the shelf above the treadmill). Went and looked at the surf this morning and it has size but the wind is howling side shore and the drift looks pretty bad. Plus the tide was almost high and the outside waves were looking a little soft. I have to go to Myrtle Beach today so I will look at it down there. Might paddle out there or here when I get back to town. My cough remains so I’m not exactly itching to paddle out into 45 degree water.

2 Likes
433

I see you found your scale. Good weigh in. Sorry to hear your cough is still lingering. Probably a good idea to skip getting in the ocean.

1 Like
434

BW: 177.2
Yesterday’s Net: -300

LISS: 0.75 Miles, 15:00, 180 Cals

5-3-1/Cycle 1/Week 1
Strength (Superset with 100-m LISS on some sets)

Box Squat
5x95
5x115
5x135
5x145
5x165
5+x185: 8 (had more in the tank)

Bench
10x95
8x115
6x135
5x145
5x165
5+x185: 5 (maybe 2 more)

Stats: 27:16, 278 Cals, 128 BPM

Accessory
Complete 40 reps of Bench Press, 115 lb: 21, 15, 4 (CG)
Each time you have to stop, complete the following:
12 Goblet Squats, 80 lb
12 Ring Rows
12 Sit-ups with feet Unanchored

Stats: 10:55, 113 Cals, 126 BPM

Conditioning: Intervals/Sprints
4 Rounds:
10 DB Clean & Press, 2x40 lb
100-Meter LISS

Stats: 12:05, 158 Cals, 150 BPM

Comments: Took the entire weekend off again. The runny nose is gone and the cough is, luckily, on its way out. Going to start over on 5-3-1 as I’m sure I lost whatever momentum I had. I had just started on my third cycle when I got Covid.

Session: Squats felt good. Bench felt heavy. Good arrangement on accessory. Conditioning was a kick in the nuts. Ha ha.
Done. Have a good day!

4 Likes
435

Welcome back Trent! Good to hear you are feeling better. You definitely put in some good work today.

1 Like
436

Thanks Shane. :+1:t2: :+1:t2:

437

BW: 178.2 (after workout)
Yesterday’s Net: -

LISS: 0.5 Miles, 10:00, 100 Cals

5-3-1/Cycle 1/Week 1

(Superset)
Hex Deads
5x135
5x155
5x185
5x205
5x235
5+x255: 5 (I was done)

Overhead Press
10x45
8x65
6x75
5x85
5x95
5+x105: 8 (maybe 1-2 more)

Pull-ups
10xBW
8xBW
6xBW
5xBW (Paused)
5xBW (Paused)
5xBW (Paused)

Stats: 26:17, 240 Cals, 123 BPM

Accessory
Complete 40 reps of Push Press, 85 lb: 22+18
Each time you have to stop, complete the following:
12 Hex Deads, 115 lb
12 Hammer-Grip Pull-ups
12 Back Extensions

Stats: 7:45, 97 Cals, 144 BPM

Conditioning: Metcon
Complete as many rounds as possible in 10 minutes of:
10 Alternating DB Clean & Press, 40 lb
5 Pull-ups
5 Ring Dips

Stats: 5 Rounds, 9:45, 100 Cals, 120 BPM

LISS: 0.25 Miles, 5:00, 50 Cals

Comments: Went out and looked at the surf yesterday afternoon for about half an hour. It was chest to head high and looked good. It was really cold though, and after debating with myself, I eventually chose not to go out. It was a hard decision but probably a smart one. Thought my cough was on the way out until I worked out yesterday morning. Seems that huffing and puffing out here in the garage tends to bring it back. I was pretty tired by yesterday afternoon and woke up tired this morning, despite getting a good night’s sleep last night. Oh well. I didn’t get to where I was before by quitting every time I felt tired. Onward we go…

Session: Deads felt pretty good. Just stopped at 5 on the last set as that is all my soul had in it this morning. OHP felt good. Nice accessory arrangement. Probably should have gone heavier on deads. Conditioning was pretty manageable. Did a little more LISS to finish it up. Done.

4 Likes
438

Nice deads, OHP and pull ups Trent.

Sorry to hear you are still having issues with covid. :frowning:

Keep your head up and like you said keep pushing forward.

1 Like
439

Thanks Shane. My wife talked to a few of the wives nextdoor and across the street a while ago and they are all having some long-lasting stuff from omicron. It may have been milder but it seems to be lasting a while for lots of folks. Ironically, today, I felt pretty damn good all day long. The cough was almost non-existent. I will stay the course…

1 Like
440

My brother has continued to have a cough as well, he was unvaccinated as well. I always figured his was more because he refuses to quit smoking. Hope you guys continue to improve and get this behind you. At least spring is right around the corner.

1 Like