Twenty by 40 by 2020 - Journey Back to Where I Was 20 Years Ago

Training Training Logs
301

1/8

Little testing session to establish some current (shitty) training baselines

  1. Power cleans 10 reps working up to a heavy single - 245
  2. Safety Bar Squat 10 reps to a heavy single - 375
  3. 3 mins aerdyne for calories - 65

Pretty pleased with squat and aerdyne - cleans feel lousy. All pretty decent for being somewhat detrained at the moment.

302

1/9

AM session at the office before all-company meetings

  1. 100 reps KB Swing with 100# KB
  2. Superset 4 rounds
    15 Land mine presses
    15 Second Hang from Pull-up Bar
  3. Complex 4 rounds
    15 Tricep Push-down on machine
    15 Bicep Curls on Machine
    15 Lateral Raises
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303

1/10

  1. Track warmup - mobility, high knees, skips, etc
  2. 15 Reps hang power snatch to 145
  3. 4x3+3 split lunge to 225#
  4. Shoulder work and band pull aparts
  5. 1k row at 3ā€™13ā€
304

1/12

End of day session at office gym

  1. 200 KB swings with 70#
  2. Miscellaneous arms work w DB
  3. Stairmill for 10 mins
305

1/13

Jog warmup
36 reps of power snatch at 55-80% focused on technique
Yoke Walks - 50 feet with 280-380-440-480

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306

1/15

Row - accumulated 5000m in reps between 250 and 750m. Doing long strokes vs fast - 360 calories burned
Miscellaneous accessories - curls, triceps, etc

307

1/17

  1. 10 minute row warm-up - medium hard - about 2700m
  2. Seated Machine Press - 30 reps in 10x3
  3. Lateral Raises - 4x12
  4. Super-set - 4x10 - curls/triceps on cable machine
  5. 100 Swings with 55#
308

1/18

  1. Warmup
  2. Ramp up then 5x5 squat at 295bw safety bar
  3. Metcon - Tabatas
  • front squat 7-9 reps with 95 per round
  • Rowing - 8 calories per
  • Sit ups - 11 per
  • shuttle runs - 7 per

Gotta say - 4 Tabatas was brutal. 1 min rest between each. With 25 heavy squats and like 60 light my quads are cooked.

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309

Did you do the full 8 rounds/3:50 on the Tabatas?

And it looks like youā€™re maintaining some squat strength even with the sporadic schedule.

310

Yes on Tabatas and yes on squat although I am having a hard time getting up this morning.

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311

Traveling today - so just doing a little in house session before I head to airport.

Supersets of

  • 30 Swings w 55 KB
  • 10 2 arm curls w 55 KB

Will probably do 6-8 sets.

Sore as hell from yesterday.

312

Just non exercise moving over the weekend - lots of walking, playing catch with kids, etc.

1/22 - AM - moved around and did some swings and curls w KB. Will workout in PM.

313

1/22

  1. Aerdyne warmup 50 calories
  2. Muscle snatch x3 - 45-65-85-95-115-125
  3. Power Snatch x3 - 135-145-150
  4. Snatch Grip High Pulls - 4x185-205-225
  5. Reverse Lunge-Back Squat 4x8+8 at 115-165-195-215
  6. Walk jog 1 mile

Did some mobility and light cardio between pulls and lunge/squat - shoulders and more bike

314

1/23

6 AM car to airport - and just getting home so tonight is just swings, goblet squats, curls.

200
100
50

All w 55# KB

315

1/24

  1. Long dynamic mobility warmup
  2. Complex - 3 rounds
    DB walking lunges x20 w 50# each hand
    OHP x8 w 55 just working mobility
    Front squat x6 with 245
  3. Metcon - 12 minutes as many rounds as possible
    Hang power snatch x7 with 95#
    KB swings x14 with 70#
    Wall Ball x14 with 20# to 10ā€™ target
    Sit-ups x14

Got through 5 rounds at 10ā€™ - then took a minute rest. Did snatch, swings and wb. Could have done 6 rounds if I hadnā€™t rested but was a wimp.

316

Also - those lunges were way tougher than I expected them to be.

317

1/24

Only time for a quick one at office before leaving tonight.

  1. Some swings w 100# KB
  2. Rowing for power (watts). 10 rounds of 5 pulls. Best set at 800w. Most around 700.
  3. Standing box jumps - 25 reps onto 30ā€ box. All singles.
  4. Biceps - up and down and back up the DB Rack. 100 reps total.
  5. Triceps - 100 reps total on cable push down.
  6. Shoulders - 60 reps total of light lateral raise variations.

Getting an MRI on the shoulder in a few weeks to hopefully figure out how bad it is.

318

1/26

Travel to NYC for meetings, a rehearsal dinner, and a wedding (younger wife means Iā€™ve had 10 weddings over the last 2 years!)

Just did 30 minutes on the treadmill - alternating walk (4 mph) and jog (6.5-7.5) and varying incline from 3 degrees downhill to 15 degrees uphill with 1/2 a mile at 10.5 mph.

Donā€™t move as quickly or well as I did at 200 lbs, Iā€™ll tell you that. But feels good to do just a good basic cardio session now and then. Think I will try to do something like this once a week, and as it gets warmer - some sprint work at least once a week - as one of my stated goals was figuring out how to get back into track training.

319

1/27

AM workout.

  1. Warmup - 2 rounds of 40s on 20s rest
    KB Swings - airdyne - goblet squats - ski ergo meter
  2. Metcon - 22 mins as many rounds and reps as possible -
    Squat cleans (205) x 4
    Wall balls - 20# to 10ā€™ target x30
    Power cleans (205) x 4
    Pull-ups (inverted ring row for me) x 30
    With a partner - I go, you go.

We got 6 full rounds. Great workout. 24 cleans, 90 Wall balls, 90 ring rows.

Totally gassed - but some good volume at decent weight on cleans.

3 mile walk recovery.

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320

Earned what will be too many drinks and too much food at a fancy wedding tonight!

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