@tm79 good morning Trent from sunny St Petersburg Florida I would love to take you up on your offer just let me know how we can go about this for the programming
A couple very solid workouts Trent. Thanks again for the detailed write up on the surfing. I don’t surf but I learned a lot. Maybe I can put it to use in my next life or if I ever retire and find myself at the beach in a surf town. 
You do a ton of pull ups in a weeks time. Always impressed with your numbers on those! That metcon was impressive all the way around.
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Thanks on the surfing write up Shane. Like many things in life, there is more to it than there appears to be. But it’s the many things that make it more fun too. I hope you end up in a beach town some day. Thanks on the sessions and metcon too. I need to start getting my ass in gear for Murph. It is only a month away. This time last year I was running like 8-10 miles and doing Murph variations. With the foot injury recovery and everything else going on I am really slacking this year…
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Good evening. Glad it was sunny there today as well. I’m sure it was warmer down there… So I’ve never really programmed for anyone else other than a workout or conditioning session that I was doing with that person. I started lifting in college and had a background in endurance sports before that (running, swimming). I got more serious about powerlifting back in 2014 and was mentored for a few years by a gentleman who had coached his wife to become a world champion. I worked diligently at powerlifting under his guidance and achieved some feats of strength that far exceeded my expectations… Back around 2016, I managed the following three 1 Rep Maxes (in a single session):
Squat (below parallel): 1x315
Bench (T&G): 1x255
Deadlift (Conventional): 1x425
Things were going along pretty well, but after two-three years of heavy power lifting and getting into my late thirties, I started getting injured a lot. Specifically, my lower back, knees and hip. After about a year of trying > getting injured > recovering > repeat, I finally decided to back off from going for new PR’s and settled into more of a maintenance plan. One marked departure that I always made from the serious powerlifters is that I am pretty hardcore about conditioning. My build is better suited for a “middle of the road” type of training so it works for me to mix conditioning and strength training. I will never be the best at either so training both is a good fit for me. For the record, I am 5’10", 178 lb. Most serious powerlifters are much heavier. Most serious conditioning folks are much skinnier.
So I’m happy to assist you as I am able to do. What is it that you’re looking for?
-What is your name?
-Age?
-Height?
-Weight?
-What is your training/athletic background?
-What are your strength goals?
-What are your conditioning goals?
-Do you have any nagging injuries?
-Where do you train?
-What type of equipment do you have where you train?
-How much time do you have per day to train?
-What times of the day can you train?
If you like what I’m doing and want to use it as a go-by I’d be happy to share my template with you. As far as programming exercises, you may have to do that yourself, based on what you have available.
BW: 178.6
Yesterday’s Net: -
Morning Session - Garage:
LISS: 1.5 Miles, 30:00, 150 Cals
Afternoon Session – O2 Fitness
Stair Climber: 50:00, 650 Cals, 153 BPM, 250 Floors
Comments: Didn’t sleep well last night. Still did some LISS this morning. Hit the stair climber this afternoon at the gym. I’ve got to say that the stair climber was not the most entertaining thing to do for nearly an hour. I listened to some Joe Rogan to pass the time. Done.
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BW: 178.8
Yesterday’s Net: -400
LISS: 1 Mile, 20:00, 200 Cals
Mobility
10:00, 70 Cals, 97 BPM
Comments: That’s it… Happy Friday!
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Holy hell, 250 flights. Wow. That’s a ton of stairs! Great job getting that done. I see you joined the Rogan cardio train. 
Netflix works well for those longer gym cardio session also.
Nice liss and mobility work. We all need to do more of that!
Have a great wee Trent!
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Thanks Shane. That was a good sub but man I need to get a bike or something and sub that in outside. Rogan is a smart guy. He asks very intuitive questions to some brilliant people. Hope you and yours have a good weekend!
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BW: 179.8
Yesterday’s Net: +200
LISS: 1 Mile, 20:00, 200 Cals
Comments: I’ve taken the last four days off. For the record, this is a scheduled rest week. Typically, I am a little more active on rest weeks but I’ve been feeling pretty sore, injured and exhausted so some actual rest was in order. Once this week is done, I will have 3 weeks to prepare for Murph. Honestly, with the way my feet have been, I will be happy if I actually get to do it this year. The next cycle will be an interesting one. I will be prepping for Murph for 3 weeks, so I will probably focus more on conditioning and strength will take on more of a supplementary role. After Murph, I will have 3 weeks before vacation so I will likely program more bodybuilding types of rep schemes and try to slim down a few pounds on the diet.
LISS: Just keeping the blood flowing this morning. I will probably have lots of stairs to climb in Myrtle Beach today so that will provide some extra conditioning. Have a good one!
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Hopefully you are enjoying your week off. Sounds like a great plan headed into Murph and your vacation.
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Thanks Shane. Hope you are enjoying your week off as well.
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BW: 179.8
Yesterday’s Net: -200
Conditioning: Metcon
For Time:
30 Alternating DB OHP, 2x40 lb
30 Goblet Squats, 40 lb
30 Knees to Elbows
30 Goblet Squats, 40 lb
30 Knees to Elbows
30 Goblet Squats, 40 lb
30 Alternating DB OHP, 2x40 lb
Stats: 13:25, 126 Cals, 114 BPM
Comments: Found this on crossfit and subbed some things. I was hoping this would have taken closer to 20 minutes. Oh well… Wanted to get out and do something this afternoon but never got a window. Will try to get something done tomorrow morning.
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BW:
Yesterday’s Net: -
LISS: 1 Mile, 20:00, 200 Cals
Yardio: 2:05:47, 3.32 Miles, ~600 Cals, 105 BPM
Conditioning: Distance Run. Paved and packed sand/dirt.
5.50 Miles, 51:26, 9:20 Pace, 674 Cals,
111’ Elevation Gain, 168 BPM, 155 SPM
Comments: Did some LISS first thing, then went out and did some yardio. I had let the yard go for two weeks and the weeds were shin-high in the back. Also, my weed eater string kept melting to the spool and I had to rerun it about 5 times… Not sure why that is happening. I measured my lawn mowing as an outdoor walk on my watch. At first I thought that may have been an overestimate of calories but for two hours pushing a lawn mower then weed eating and blowing, that might be about right.
Run: First run from the new office. I ran across the street and then down a sleepy dirt road that I used to play on (well mostly get in trouble on) with my buddies as a teenager. That road is about one mile long and ends one block from the drawbridge on Airlie Rd., right on the Intracoastal Waterway. From there, I ran over the bridge to the beach, around the loop (2.5 miles), then back to the office the same way I came. This was the first hot run of the season at 85 degrees. It definitely showed as I had to stop and walk a few times during the last two miles. It was super cool to be able to leave right from the office and do that. Running down that dirt road was very nostalgic. Despite all the growth and development around it, that road has stayed almost the same for the last 30 years. The “dirt” is really packed sand and there are live oak trees on either side. Some of the little shacks have been replaced with million dollar homes, but many of the empty fields somehow remain. I felt like I could have run right past my younger self and my old friend Jeff, who, sadly, passed away two years ago and will never walk down that road again. Rest easy brother. I’m sure you were there with me in spirit…
Hope everyone enjoys the weekend!
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Sounded like a good week Trent and topped off with a good run down memory lane. I live not far from where I grew up. Time sure flys.
Have a good weekend Trent.
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Thanks Shane.
BW:
Yesterday’s Net: +600
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Box Squat
5x115
5x125
5x145
5x175
5x195
Bench
10x115
8x135
5x155
5x175
5x185
*15 Leg Raises after each set of Bench.
Stats: 23:22, 154 Cals, 106 BPM
Accessory
4 Rounds wearing a 20 lb weight vest:
7 Pull-ups
14 Push-ups
21 Squats
Stats: 9:07, 105 Cals, 137 BPM
Conditioning: Intervals/Sprints
AMRAP of Pull-ups in 1 Minute: 22
100-M LISS
AMRAP of Push-ups in 1 Minute: 45
100-M LISS
AMRAP of Squats in 1 Minute: 53
100-M LISS
Stats: 8:43, 95 Cals, 131 BPM
Comments: Wanted to switch it up a little and found an old Mad Cow spreadsheet from several years ago. I am doing 5x5 on squats and deads and a few more reps on bench/OHP. Going to run that for at least the next two weeks, maybe three.
Finally bit the bullet and got another barbell. Nothing special, just the $109 one from Dicks. It has a 300 lb max capacity, but I am pretty sure it is the same bar I’ve been using for 8 years and have loaded 500 onto it before without any permanent deflection. I was between that one and the “real Oly bar” that cost $250. Just couldn’t spend that much. Plus the only lift that I do over 300 lbs nowadays are deads and would do that on the hex bar anyway. Long story short, I can now superset squats and bench so that should save some time on Monday mornings.
Session: Strength was good. Tweaked my lower back a little. Hopefully that is better in the coming days. Accessory was very “Cindy-esque.” So was conditioning. Definitely just trying to put the pedal to the metal and get my conditioning up to speed. Massive work week coming up so it is going to be tough to hit the gym hard but I’ll do what I can.
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Good looking work put in today Trent. Congrats on the new BB. A year ago that BB would have cost you your first born child and left leg.
I always liked madcow but it also always kicked my butt. It is made to make you hit your failure but and hit new PRs.
That accessory and conditioning work should definitely help get you ready for your upcoming Murph.
Try not to work too hard this week.
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Thanks Shane. I love how we both crawled back out of the woodwork today. 
Just to clarify, I’m only doing one session per week for each lift on Mad Cow (two session total). No way could I squat 3 days a week nowadays. Just wanted something with low reps and no max sets at the end. I dropped 20-40 pounds off my maxes for squats and deads to make the weight more manageable. Still managed to hurt my lower back though… 
This is the same thing I’ve tweaked several times before. The lower back hurts like hell and my hip will light up right along with it. Must be a pinched nerve or something. I’ll plan to put off deads until later in the week and just stick to upper body tomorrow morning. Tomorrow at work is going to be tough though. Lot’s of crawling around in an attic space carrying heavy shit… Yep trying to get the conditioning up any way I can.
BW:
Yesterday’s Net: +300 (pasta night strikes again…)
LISS: 0.5 Miles, 10:00, 100 Cals
(Superset)
Overhead Press
10x65
8x75
5x85
5x95
5x105
Pull-ups
10xBW
8xBW
5xBW+10
5xBW+20
5xBW+30
Stats: 20:45, 125 Cals, 95 BPM
Accessory
One set of 45 lb HG Pull-ups for Max Reps: 3
8 CG Bench Press, 115 lb
8 Floor Glute Ham Raises
10 Back Extensions
One set of 25 lb HG Pull-ups for Max Reps: 6
8 CG Bench Press, 115 lb
8 Floor Glute Ham Raises
10 Back Extensions
One set of BW HG Pull-ups for Max Reps: 12
8 CG Bench Press, 115 lb
8 Floor Glute Ham Raises
10 Back Extensions
Stats: 9:15, 79 Cals, 108 BPM
Conditioning: Metcon
4 Rounds for Time:
100-M LISS
20 Push-ups
Stats: 7:48, 82 Cals, 130 BPM
Comments: My back is pretty torn up today. It was tough just getting out of bed. Going to push deads back and just try to get in what I can out here.
Session: Just stuck with upper body. Back was stiff and hurting but got it done. The OHP with the new barbell felt a little heavier than usual but maybe it is just the first session of the cycle. Accessory was a good arrangement. Threw this metcon together quickly to get something in and take it easy on the back. Massive day coming up in Myrtle Beach.
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That was a good workout Trent. Sorry to hear your back hurts. I swear it’s like we are getting the work in between injuries at this point. LoL
It sounds like work is kicking your butt physically right now also. Good job getting it all done!
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