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

Training Training Logs
884

5/29

  1. Warm-up with light DB stuff and bar
  2. Power Cleans: Gradually adding weight (10# at a time doing muscle cleans) up until working sets:
    a. 6x1 at 205
    b. 1x3 at 185
    c. Clean Pull 1 each at: 255-275-295-305
  3. A2G Front Squat: Gradually adding weight for triples up to 195, then:
    a. 6x1 at 215
    b. 1x3 at 185
  4. Pull-ups: 6-5-5-5
  5. A little more DB work
  6. 20 jumps in between sets of cleans (mostly box jumps)

This was a great workout. Body feels great - Weights Moved Well - have more energy after than before I worked out. I think this set up Iā€™ve got is going to be killer.

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885

5/30

  1. Warm-up (DB mobility and hang from bar)
  2. Push Press - gradually work up in weight (doubles) from bar up to working weight - then 6x1 at 185 and 1x3 at 160
  3. Bent Row - Gradually work up in weight (singles) from bar up to working weight - then 6x1 at 185 and 1x3 at 160
  4. Miscellaneous light DB stuff - isometric holds followed by reps of lateral raises, curls, cable push-downs, etc - Probably 100-120 reps total.

Another great session. Everything moved easily - although I still hate doing push-presses that I donā€™t drop, as when I let it come back down to my shoulders, I feel like itā€™s rough on my spine.

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886

Will be sprints and throws today. As I progress on this, think I will keep cutting weight till 205 - maybe even 200 for the hell of it. At least until I get down to last notch on weight belt (just about there now). Then I think I want to gradually add weight back up to about 215 (but at a good bf% - maybe 10%). Right now Iā€™m hovering between 212-214 (and Iā€™d guess about 13-15% bf - can see abs, and serratus, and good definition on legs, arms - Chest still lagging). With a few bad Mondays, Iā€™ve basically gone (over past 10 weeks from a weekly average of 222 to a weekly average of 213 - so maybe not stuck, just feels like it).

The holiday weekends certainly have an impact, along with travel. I think I can crack the 210 barrier by end of next week, as long as Iā€™m not a jackass on my work travel (meaning, not drinking 5 beers every night when out with clients and colleagues - and that Iā€™m getting in some form of workout in the mornings).

887

Just kidding - ended up working till late to close out the month. Dud throws and sprints this AM. Throws lined up a lot better and sprints felt great. A little twinge I hip. Otherwise good.

888

6/2

General Physical Preparedness

30 minutes of non stop run-walk-jog-calisthenics. Runs were hard (10ā€ or so of fast running). Body weight was pushups and squats and jumping jacks and lunges etc. good session.

889

6/3 - trying to get out of house and to airport.

Warmup and then 15x1

Bent Row-RDL-hang clean-front squat-push press at 155

890

6/4

30 minute run/jog/body weight stuff

891

6/5 - still traveling.

Hotel gym: rowing, pushups, battle rope, curls, lateral raises, farmerā€™s carries. About 20-25 minutes of work.

892

6/6 a just back from travel. Decided to drink and do arms lol. While watching ncaa track. Good evening!

893

6/8

Long warmup then shot put then sprints. Got maybe 6-7 100ā€™s in (fastest in 14.2) and a 40 yard in 5.2. Not pushing super hard. Everything around 80% -but didnā€™t feel like I have a 90% or 100% gear.

Shot was crap today. Worked our with an old decathlon training partner today - he used to run a 10.5 100m and 46.0 400m. Suffice to say neither of us are there anymore - but he has that extra gear still.

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894

Iā€™ve never been track athlete fast, but I can relate in terms of effort. I find that it takes a few weeks of 80-85% effort training to unlock the 90+% gear. The body isnā€™t efficient after a layoff from max effort running.

In addition to the increased likelihood of injury, I feel like my limbs are all over the place if I try to run all out without taking some time to build up to it.

895

Agree. Today was not hard at all, just no extra. Like a rev limiter on my engine. Like driving an automatic vs a manual.

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896

6/9

Warmup sets to working weight then 20 rounds of 1 (at 155)

  1. Pendlay Row
    2ā€¦ RDL
  2. Hang Clean
  3. Front Squat
  4. Push Press

Great version of a metcon.

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897

6/10 - 3rd anniversary today. Did not feel like working out this AM - so just did circuits of swings, goblet squats, pushups - not much work, just enough to get moving.

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898

6/11

Very packed schedule today - but Iā€™m trying hard to kick the habit of feeling busy/overwhelmed (My new motto is: Never too busy). Soā€¦ even though it looked like I didnā€™t have time for a mid-day workout, I did one.

Short workout, and only got in squats instead of cleans, but:

  1. Warm-up 5-4-3-2-1-1-1-1 sets of paused squats up to working weight of 215 then.
  2. 7x1 at 215
  3. 1x3 at 185
  4. 5x3 top half squats off pins at 235-255-275-295-305
  5. 15 reps of plyometrics (Squat Jump, Counter Movement Jump, Standing LJ)
  6. Did 4 sets of pull-ups during the above as well - 7-6-5-5 with bodyweight

Downstairs, change, workout, shower - all takes about an hour. Giving myself 90 minutes would allow for a lot more work, as well as a better warm-up. Good session, and I really like this super simple progression model of adding singles till I get to 10, then bumping weight. And I love the fast singles. That is how my body responds best (both health/strength, and body comp I think).

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899

6/12 - Another great PM Session

  1. Warm-up from bar to working weight - sets of 2-3 muscle snatch to muscle cleans at 45-65-85-95-115-135-155-175-185
  2. Power Cleans: 7x1 at 205; 1x3 at 180
  3. Push Press: 7x1 at 185; 1x3 at 160
  4. Bent Row: 7x1 at 185; 1x3 at 160
  5. Supramax Bent Row: 1x8 at 250 (getting bar about 4" off ground - maintaining proper spine position)

Love these sessions.

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900

6/13 off

6/14

  1. 1.5 mile walk/jog warmup
  2. 5x250 m intervals with walk back recovery
  3. 1/2 mile walk cooldown

The 250m runs were about 45ā€

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901

6/15 - golf
6/16 - off and lots of outdoor running around w kids
6/17 -

  1. Bar and gradual warmup to working weight
  2. Hang Power Clean: 8x1 at 205 and 1x3 at 180
  3. Plyos - 20 total jumps (Squat, CMJ, Standing LJ, drop jumps from 12ā€)
  4. A2G front squat - 8x1 at 205 and 1x3 at 185
  5. Pull-ups between sets. Didnā€™t track reps. Probably 30.
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902

Plus Supra max snatch Grip deadlifts from pins at 375 and 385 and none (just max concentric holds at 475). I actually feel like I can pull from floor as easily as pins.

903

6/18

Just threw some shot put and discus. My wife and kids got me a new discus for Fatherā€™s Day :v:- I think it will fly well. Today was just throwing in backyard with both. Iā€™m admittedly bothered by almost no progress in throws - may hire someone to coach me.