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

Training Training Logs
822

4/6

Warmup and shot put. I’m almost ready for a breakthrough here. Threw 42’ last week, and hit 40’ this week with bad throws. Think I need a few sessions with a real coach and I could jump to 46’ quickly and eventually even 50’.

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823

4/8

Track work again today. Warm-up (jog, mobility, etc).

  1. Shot Put - about 20 throws. Had a few out over 42’ again, and definitely starting to line them up better.
  2. Discus - About 10 throws. Standing throws out to about 110-115’ which is solid. These ones felt better than they were.
  3. Build-ups - 10x20m runs - starting around 80% and the last few were more like 90%
  4. Vertical Jump testing - 3 flat foot jumps, and one step in. Touched 9’11" from flat foot (25" lol) and 10’3" or 10’4" from step in. Pretty bad, but then again, if my goal is to get back to dunking reasonably soon, and those were my first aggressive jumps in a long time, I like my chances.
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824

4/9

Travel Day today, so calls from home in the AM, about to take a train to Philly, and then meetings and back - so just did 140 reps each of:

  1. Lunges (bw)
  2. Plate Raises - 25#
  3. Curls - 22.5# DBs (70 each arm)
  4. Triceps Ext - 27.5# DB
  5. Push-ups: 50 total reps
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825

4/10

  1. Warmup sets then
  2. 3x5 2 step pause squats at 225
  3. RDL 3x8 at 175
  4. 32 pull-ups 5-5-5-5-5-4-3
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826

Not sure if I will get any work in today so just did 100 swings before shower this morning

827

Oh - and down to 215.8 this AM. 7.2# lost over about 8 weeks (but most of it over 5 weeks as first 3 didn’t yield much). Been steadily down about a pound a week although Friday tends to be lowest and Monday highest. So if I go by Monday weights it is down from 223 to 218. And Fridays from 221 to 216. So really more like 5#.

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828

Got into gym for some quick general endurance. Alternating Prowler push (actually a machine called matrix that works like a prowler) for 30 steps w various exercises from planks, to hollow rocks, to pushups, to hangs from bar, to wall balls, etc. then jogged 1 mile.

829

4/12 - Just DB stuff in the living room.

4/13 - Walk/Jog/Stretch Warm-up then:

  1. 15x50 yard hill with walk back (run at about 80%)
  2. Curls, lateral raises, abs. About 100 reps of curls, 50 of lateral raises, 100 of abs.

Good session. This week was kind of a throw away due to travel and work hours. But planning to get in upper body strength and lower body power tomorrow.

830

4/14

Just worked up to triples to stick with my program but didn’t do full workout.

  1. Snatch Grip high pulls to 235
  2. Hang cleans to 225
  3. Snatch Grip deadlifts to 375
  4. Pause Bench to 185
  5. Pull-ups to +25#

Ramp up sets on all. Felt good. Quick workout but good stimulus.

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831

4/15 - off. Travel day and not feeling it.

4/16 - still on road. Just went down to gym and did 10 rounds of:

  1. 1’ Row
  2. 10 pushups
  3. Rest

Was going about 300m on the rows. Good little morning session. If I had to do only 3 exercises, I’d probably do those plus a sprint.

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832

4/17

Afternoon workout. (2:30-3:30). I LOVE doing sessions at this time, but hate how long it takes me to cool off. I’ll be sitting in my office looking like I just got out of the sauna. This was a quick High Intensity Metcon Session.

  1. 2x1k Row: 3’54", 3’45" with 3’ rest between.
  2. Metcon/Complexes (Didn’t set bar down between sets, rest of 1’20" per round.
    a. 115 - 3 times through 5 reps per round: Hang Clean, Front Squat, Push Press, Bent Row
    b. 135 - Same exercises - 2 rounds
    c. 155 - Same exercises - 1 Round.

So 30 reps of each exercise, rounds were about 40" with 115, 45-50" with 135, 155 took me around 1’. So not a lot of working time, but a lot of work. Rowing, I took pretty easy. I can do 1k in probably 3’20" I figure. Maybe more like 3’25". 3’45" was not hard.

834

It seems that it’s necessary to eat a lot of chicken or drink a lot of shakes to get 200g while cutting. I choose the latter option.

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835

Well… Just missed 215 (215.5 - although that was before using the toilet, so possible I would have gotten there - the couple of chips and beef jerkey I had right before bed probably tipped the scale - but I did hit 200g in protein with one shake in the AM and one smaller one post workout).

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836

4/18

  1. Warm-up (1/2 mile jog + static flex)
  2. 8x long hill by my house (about 165m) - all runs between 29-31"
  3. 1 mile walk recovery

Felt pretty good. Recovery was a casual walk back down hill. Nice low impact way to get some running volume as I work on getting back into shape.

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837

4/19

  1. Stretch
  2. Warmup - 5 rounds of
  • 4 jumps (onto box or SLJ)
  • Isometric pull-ups - holding for as long as possible
  • 10 heavy (100#) KB swings
  1. 5 muscle snatch singles up to 135 - 4 muscle clean singles to 185
  2. Hang Snatch Grip High Pulls - 5x3 at 230
  3. Snatch Grip deadlift - singles up to 380
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838

Today was a grind. Just didn’t feel sharp - but still got through as planned.

839

4/20

Was a bust. Went to the track - warmed up with some acceleration runs and felt great - then proceeded to have the worst discus and shot session I can recall having. Like 10-15% off normal on both throws. And consistent at those marks, and with good releases etc. odd. Then did some SLJ out over 10’ - but tried some full long jumps and couldn’t even get in the air. Bizarre. I can’t remember ever being this far off normal. It would be like going in to do power cleans where I normally do doubles at 225 and struggling to do 200. But then deadlifting like normal.

Now it was wet out so my footing was a little unsure - but shouldn’t have made that much difference.

Oh well. I still got a session in.

840

4/22

Travel day. Got home and did some quick work before more meetings.

145 each of

  1. Lunges (bw)
  2. Plate Raises (25#)
  3. Triceps ext (27.5# dB)
  4. Barbell curls (45#)
  5. Some pushups and core
841

4/23 - hardest ever easy day lol.

Was planning to do normal squats, cleans, RDL, pull-ups - but everything was taken when I got there so I:

  1. Did RDLs while another guy was doing deadlifts. 3x8 at 255
  2. Started doing power cleans and then a trainer told me I can’t drop weights (on a platform for goodness sake!) so I did 10x2 (last 5 sets at 220 with an eccentric catch and lower to ground - which made the cleans brutal!)
  3. Did a 1k Row warmup

Might do pull-ups later tonight, but the cleans and RDLs wiped me out for now.

842

Do you drop from the catch position?