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

Training Training Logs
984

9/20

Friday Afternoon:

  1. Superset:
    A. Row 150-180-210-240-270-300
    B. Hand Release Push-ups - 5-6-7-8-9-10
  2. 50 Reps slow DB curls with 30# per arm
  3. 30 reps plate raise with 45# plate

That’s a day!

1 Like
985

9/21 - OFF - just a few miles walking

9/22

  1. 4 laps jog-run
  2. 4x100 - walk back
  3. Shot Put - 20 throws
  4. Discus - 12 throws
  5. 3x130 - wall back

Throws were a little better (I think) - 130’s were around 18” which is about 55” 400m pace - under 14” for 100m. Just need to keep running and keep throwing.

1 Like
986

9/23

  1. Bar Warm-up on Front Squats (20 warm-up reps up through 225)
  2. A2G Front Squat
    a. 6x1 (235)
    b. 1x3 (205)
  3. Pendlay Row (warm-up reps)
    a. 6x1 (200)
    b. 1x3 (175)
  4. Strict (mostly) pull-ups: 6-5-5-5-5
1 Like
987

9/24 off

9/25

5 Rounds (no rest)

  1. 500m Row (around 1’45" per - last one in 1’33")
  2. 10 Hand Release Push-ups
  3. 10 curls (30# DBs)
  4. 10 Lateral Raises (17.5# DBs - each rep was 1.5 reps with top 1/2 twice)

Pretty solid, and barely got out of breath somehow, which was very surprising.

1 Like
988

9/26

  1. Easy/Quick Warm-up
  2. Power Clean - gradual warm-up (10-12 reps from 135-215) then 6x1 (220) 1x3 (205)
  3. Push Press - gradual warm-up (10-12 reps from 45-185) then 6x1 (220) 1x3 (175)
  4. 27 total pull-ups (6-6-6-5-4)

Good session, cleans went well, Push Press not as solid, but still moved them all pretty quickly/well.

1 Like
989

9/27 OFF

9/28

  1. One mile jog warm-up
  2. 13x100m hill runs
  3. 1 mile walk cool down
990

9/29

  1. Sprint and plyos warmup - just gradual buildups at about 80% and some hops and bounds
  2. Shot Put - 25-30 throws
  3. Discus 25-30 throws

Throws probably best of the summer and gives me some hope moving into fall of competing next year. Got out to 42-43’ in shot and past 120’ in discus.

Track world championships are on TV this week and it always blows my mind watching these men and women and how impressive they are. The women can put up running and jumping (and even lifting numbers) on par with NFL players. And these guys are running legitimately 20% faster and throwing 50%+ further than I am - and I’m relatively good. It is insane how physically gifted they are.

1 Like
991

That’s a workout.

992

Lol a getting out and just moving like that makes all the difference. I’d like to see if I could sneak back down near 5’ in the mile and still putting up good strength numbers.

1 Like
993

9/30 and 10/1 - OFF. Back and hip feeling beat up - partly due (maybe fully due) to a slip and tumble I had when throwing discus on Sunday - so… Figured might as well give myself a couple days break. Will lift tomorrow, and do some running Thursday - then the weekend is travel, so I will chill - basically use this as a down week, and back at it next week.

1 Like
994

10/2

PM workout at office building.

  1. Bar Warm-up - on all exercises, did about 15-20 reps before going to working weight. Did in a complex, but did quick weight change between each.
    a. Power Clean - 7x1 (215) - rack and add 2 10’s
    b. A2G front squat - 7x1 (235) - rack and pull-off 2 10’s, 2 5’s 2 2.5’s
    c. Push Press - 7x1 (200)

Just trying to get some decent stimulus before going to what looks like a serious deload with travel beginning tomorrow through next Thursday, then kids in town.

  1. 10/3 - Intervals, 10/4 - bodyweight stuff, 10/5 - nothing, 10/6 - hopefully some hill runs, 10/7 - nothing; 10/8 - Goal is to do some heavy work; 10/9 - hotel gym or hill runs; 10/10 likely nothing
995

10/3 off

10/4 jog plus intervals plus a long walk outdoors. If I’m not doing real sessions, may as well use the downtime and actually recover.

996

10/5 - Rest
10/6 - 4 mile walk/jog
10/7 - rest/travel/fly first class/drink free champagne

Will be back at it today.

1 Like
997

Well - missing today as well… Damn it. OK - back to normal tomorrow.

998

10/9

Warm-up: 2k row

  1. Box Jumps -16 reps
  2. Power Clean - gradual warm-up then 7x1 (220) 1x3 (195)
  3. Pendlay row - 7x1 (200) 1x3 (175)
  4. Pull-ups - 28 total reps

Everything felt smooth.

1 Like
999

10/10 OFF

10/11

Easy warmup then 22x1 (175)

Bent Row
RDL
Hang Clean
Front Squat

Then 50 reps of OHP with bar.

Back and shoulder bugging me on push press so think I’m going to move to lighter high volume pressing. Felt good today and got a good pump and triceps activation.

1 Like
1000

10/12 - lots of walking around at an apple orchard/pumpkin patch and a good apple war and pumpkin tossing contest with my kids

10/13

AM walk/jog
Went by basketball court - actually dunked somewhat easily
10xhill outside house - probably 100m or so.

1 Like
1001

10/14-15: OFF

10/16

  1. Extended rowing (5’ of row 100m easy - 2’ pace per 500 - and 100m hard - 1’35” pace) and then light barbell warmup
  2. A2G Front squat - gradual work up (20 or so reps) to 8x1 (235) and 1x3 (205)
  3. Pull-ups between sets (didn’t track reps - probably about 25)
  4. OHP : 55# for total of 55 reps

Going to keep slowly increasing reps and weight on OHP - as push press has been bugging me and also haven’t felt like I got enough work on shoulders and overhead pressing always seems to hit my delts (and traps for some reason).

2 Likes
1002

10/17

50’s

  1. Calories on Assault Bike
  2. Reps on Cable Row
  3. Reps on Lateral Raises
  4. Reps on Shrugs
  5. Prowler Push and Pull (more like 5x20 yards)
  6. Wall-Balls

Minimal rest. Finished each exercise before moving to next. Heart and lungs definitely pumping.

1 Like
1003

10/18 off

10/19 - track. Long warmup (45’ of drills, some
Plyos, some 40 yard accelerations)

Then about 20 shot put throws and 10 discus throws. Was going well then got kicked out of HS grounds for a soccer tourney. Oh well!

1 Like