TM79's Training Journal

[TM79]

BW: 178.6
Yesterday’s Net: +600

LISS: 0.5 Miles, 10:00, 120 Cals

Box Squat
10x115
10x145
10x175

Bench (SS with 100-M LISS)
10x95
10x115
10x135
10x155

Stats: 25:28, 186 Cals, 106 BPM

Accessory
Complete 60 Goblet Squats, 40 lb.: 40+20
Each time you have to stop, complete the following:
20 Barbell Rows, 95 lb
20 Push-ups
20 V-ups

Stats: 8:00, 77 Cals, 123 BPM

Conditioning: Intervals/Sprints
2 Rounds of Cindy
100-M LISS
2 Rounds of Cindy
100-M LISS
2 Rounds of Cindy
100-M LISS
2 Rounds of Cindy
100-M LISS

Stats: 15:08, 186 Cals, 144 BPM

Comments: Done with 5-3-1 for this round so I am planning to do two weeks of volume before taking a rest week. I ended up skipping my run this weekend as I felt like I was fighting whatever my wife has.

Session: During 5-3-1 weeks, I don’t do over 25 reps of squats and deads, including warmup sets. That seems to be much more forgiving on my knees. Therefore, I will shoot for no more than 30 reps on volume weeks too. Going for higher reps on the upper body lifts though. Accessory was good. More Shane-ish sets. Ha ha… Conditioning was also good. Nothing gets your heart beating like rounds of Cindy.

[shaneinga]

Sorry to hear about your daughter. The mind is a powerful thing. Like you said, once she gets back into the routine she will hopefully be back in the groove.

Nice volume sets today. I hear you on 531, I have always thought it was a much better deadlift/squat program than bench and OHP program.

That conditioning work would have kicked my ass.

[TM79]

True words about the mind. Yeah, I thought about running 531 for legs and doing something else for upper body. Any ideas?

[shaneinga]

I would just plug in your 531 numbers for whenever you do squats, and if you want a little more volume do something like FSL or LSL with the squats. Run the rest of your program as is.

[TM79]

BW: 178.2
Yesterday’s Net: -200

LISS: 0.5 Miles, 10:00, 120 Cals

(Superset)
Hex Deads
10x165
10x185
10x205

Overhead Press
10x65
10x75
10x85
10x95

Pull-ups
10xBW
10xBW
10xBW
10xBW

Stats: 18:44, 200 Cals, 128 BPM

Accessory
Complete 40 reps of Hex Deads, 135 lb.: 25+15
Each time you have to stop, complete the following:
20 DB OHP, 2x30 lb
20 DB Rows, 2x40 lb
20 Back Extensions

Stats: 7:37, 94 Cals, 152 BPM

Conditioning: Metcon
30-20-10 Reps for time of:
Ring Dips
Ring Rows
Sit-ups

Stats: 8:40, 106 Cals, 145 BPM

Comments: Good session. Didn’t get a ton of sleep last night and woke up around 5:30AM to get this in. Hurried as much as I could. Switching back to higher reps is quite an adjustment. Heading to Myrtle Beach this morning.

[shaneinga]

Nice workout Trent. Especially on little sleep. I bet you will have some DOMs from that one after switching up the rep scheme and adding in the additional volume. That conditioning metcon looks like very effective.

[TM79]

Thanks Shane. Yeah, I was riding down the road earlier and holding the phone up to my head thinking, “Damn! My arm is sore!” That’s good though. My arms are noticeably bigger in the mirror too. It’s all about changing it up and shocking the muscles. Definitely felt that increase in volume as added conditioning when surfing an hour ago. I had just eaten lunch and am usually lethargic for those paddle outs but just crushed it today. Good stuff…

[TM79]

BW:
Yesterday’s Net: -

LISS: 2 Miles, 40:00, 440 Cals

Comments: Wanted to do more this morning but slept in. Finally got some good sleep last night after several not-so-great nights. Just torching some calories. Hoping to surf at lunch. I would have normally had a huge calorie deficit yesterday but it was our son’s third birthday, so I indulged in cake and then pasta night. Still managed to break even so that’s good.

[shaneinga]

Happy birthday to your son.

Solid cal dump and hope you get that surfing in at lunch.

Good to hear the extra work is paying off already. Bigger guns ftw.

[TM79]

BW:

Yesterday’s Net: -300

Conditioning: Metcon

Workout 22.1 x3 (Subbed)
Complete as many rounds as possible in 15 45 minutes of:

3 DB Push-up to Clean & Press, 2x30lb
12 Dumbbell Snatches, 2x30 lb
15 Goblet Squats, 40 lb (2x Jumping Jacks Between Squat Reps)

Stats: 45:15, 9 Rounds, 500 Cals, 132 BPM

Comments: Our daughter woke up and puked again this morning. This is two weeks to the day since she puked at school. She has only been to school two days in that span. We are taking her to the doctor today. I’m very worried about her because she has been constipated too. That is a bad combination…

Metcon: Saw this on crossfit. Changed up the exercises to suit my injuries and equipment. This was supposed to be a 15-minute AMRAP but I lengthened it to 45 minutes.

[shaneinga]

Man, sorry to hear about your daughter. Hopefully you get good news from the Dr and it is an easy fix. Prayers out to you and your family.

[TM79]

Thanks Shane. We went this afternoon. They were really nice but it was a waste of time IMO. She had a fever all day, which I guess is a good sign as that indicates it is probably viral. I just want her to feel better. She is getting really skinny and I can’t imagine what this is doing to her mentally to be down for the count again after just getting her head above water. Thanks so much for your prayers. That really means a lot.

[TM79]

BW:
Yesterday’s Net: -100

LISS: 0.25 Miles (Stopped. Foot was hurting)

Metcon:
20 Minute AMRAP:
6 DB Clean & Press, 2x40lb
8 Ring Rows
10 Goblet Squats, 40 lb
12 Push-ups on Dumbbells
14 Sit-ups

Stats: 20:00, 5 Rounds, 208 Cals, 127 BPM

Comments: I had walked about a quarter mile and felt a really sharp pain in my right foot. It started hurting yesterday during my metcon (a lot of thrusting upward off my feet). I had to stop walking on the treadmill and made up a more foot friendly metcon instead. What a PITA… Hopefully I can run tomorrow.

[shaneinga]

Nice work around Trent. Hopefully that foot heals quickly.

Kids being sick is the worse. Sorry she is going through it.

[TM79]

Thanks Shane. Luckily, she was doing a lot better today. Forgot to mention it but she was hanging out in the garage with me when my foot started hurting and improvised with a quick metcon. She was hanging out and counting reps for me, which she hasn’t done in a while. That was really cool. She was doing much better today. Hoping that trend continues.

[shaneinga]

Great to hear she is doing better, also cool to hear she is keeping you company doing your workouts.

[TM79]

BW:
Yesterday’s Net: +100

Conditioning: Distance Run. Outdoor. Paved.
5 Miles, 43:12, 8:38 Pace, 644 Cals, 168 BPM

Comments: Pretty exhausted today. I think maybe the pollen is starting to get to me. Pushed through and got it done anyway. I was about 20 seconds slower than my last run, two weeks ago. Not bad for feeling like crap. Hopefully UNC can pull out a miracle and beat Duke on Coach K’s last game at Cameron. Hope you all have a good weekend!

[shaneinga]

You got your miracle! I didn’t watch but I did catch the highlights. Congratulations.

[TM79]

Thanks Shane. Yeah, I was pretty shocked honestly. They played so badly a month ago and lost by 20 points at home. Then they turned around and did that last night… That’s one of the things that bugs me about college basketball. I feel like those players/teams are so momentum-dependent. Whereas, if they were trained more mentally, I feel like that would be minimized. Like if they were down by 20 points, they don’t need a timeout to regroup, they can just stay focused and stick to the game plan. I feel like that would be my coaching strategy if I coached basketball, but the wussies would probably quit or complain until I got fired.

I watched Coach K’s speech at the end of the game and was fairly surprised. I had always thought of him as this angry man and had always hoped that he had some humble or friendly quality lying beneath the surface. Perhaps he does, but it sure as hell didn’t come out last night. And of all the times to let that show, I would think that during that speech he may have done it. Maybe his face does, in fact, tell the whole story. He really is just pissed off all the time… Good riddance…

[TM79]

BW: 178.6
Yesterday’s Net: +200

LISS: 0.5 Miles, 12:00, 180 Cals

Box Squat
15x115
15x135

Bench
12x95
12x115
12x135

Stats: 12:32, 93 Cals, 110 BPM

Accessory I
One Set for Max Reps of 80 lb Goblet Squats: 26
20 Sit-ups
One Set for Max Reps of Bench, 135 lb: 15
15 Back Extensions
One Set for Max Reps of Pull-ups: 10
20 Sit-ups

Stats: 5:29, 63 Cals, 133 BPM

Accessory II
One Set for Max Reps of 40 lb Goblet Squats: 30
15 Back Extensions
One Set for Max Reps of Bench, 95 lb: 28
20 Sit-ups
One Set for Max Reps of Ring Rows: 16
15 Back Extensions:

Stats: 5:33, 54 Cals, 117 BPM

Conditioning: Intervals/Sprints
2 Rounds:
25 Burpees
200-Meter LISS

Stats: 12:48, 165 Cals, 145 BPM

Comments: Last week of this cycle. Going to do two sets of 15 on lower body lifts and three sets of 12 on upper body lifts. I was out in the driveway yesterday evening riding my skateboard and actually fell for the first time in over a year. I was riding bare-footed, which probably isn’t smart. I banged up my foot, knee and elbow pretty good but didn’t spill my beer. Still, I had forgotten what it was like to have cuts and scrapes everywhere. Good times…

Session: Those squat sets sucked. Didn’t sleep that well last night so I was running on E for these. Bench went up pretty well. I split my accessory session in half to take my daughter to school. Probably a lucky break. Conditioning was a nice punch in the gut. I did the burpees slower than usual. Instead of popping up from the push-up position, I gently stepped up one leg at a time. I think that is the movement that has hurt my foot so much. We will see how this goes. It was about 75 degrees in here when I finished. I am drenched. Happy Monday. Hoping to surf later.