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

Training Training Logs
1004

10/20

  1. Extended warmup
  2. Power Clean: 8x1 (220)1x3 (195)
  3. Bent Row: 8x1 (200) 1x3 (175)
  4. Light and slow pull downs

Felt good. Easy. Still making good progress here with almost no strain on body. Have been steady at 208 (+- 1.5#) for 3 weeks. Might let it sneak down to 200 By Xmas just to hit it.

Am starting to see a tiny bit of differences in leanness now as opposed to just being smaller.

1 Like
1005

10/21

  1. Warmup w bar
  2. A2G front squat - 9x1 (235) 1x3 (205)
  3. OHP with barbell (50 reps at 65# in sets of 20-15-10-5)
  4. 32 pull-ups throughout workout

Felt good - but squats felt a little slow today.

1 Like
1006

10/22

Circuit - 25 rounds of singles up to 225 then back down

  1. RDL
  2. Bent Row
  3. Hang Clean
  4. Front Squat
  5. Hand Release Push-up
3 Likes
1007

10/23 OFF

10/24

Treadmill Intervals: 20 rounds of

  1. Walk 30-45" at 4.1-4.5 mph
  2. Run 30-45" at 8.5-12.5 mph
1 Like
1008

10/25

Warmup

  1. 9x1 power clean 220
  2. 9x1 bent row 200
1 Like
1009

Yesterdayā€™s power cleans were tougher than they should have been for that weight (was catching with my feet too far apart).

Today - track

  1. Jog warmup and 5x100m strides at 15-16ā€
  2. Shot Put ~ 20 throws
  3. Discus ~ 15 throws
  4. Sprints - 2x15m 2x25m 1x35m 1x45m 1x55m 1x65m

Throwing was okay - out to a couple over 40ā€™ on shot and 120ā€™ in discus.

Whatā€™s amazing is that people can throw the shot 75ā€™ and discus 230ā€™. The power to do that is remarkable. Even 40ā€™ - Iā€™ve seen big and athletic guys not even come close to that.

Runs were quickest Iā€™ve done in a long time - and felt pretty good - though form is sloppy due to not running at that effort level in awhile.

1010

10/28

10x1 front squat (235) 1x3 (205)
50 reps strict OHP (75)

1 Like
1011

10/29

30 reps (sets of 2 and 3) up to 195

Bent row
RDL
Hang Power Clean
Front Squat

Trap bar deadlift - 15 reps total up to 365

Itā€™s weird how quickly deadlift strength drops after not doing them at all. 365 wasnā€™t easy. Probably going to start deadlifting once a week now.

1 Like
1012

This applies to a lot of lifts. 205 on squats felt like three plates after a long layoff.

1 Like
1013

Shortest workout ever. 5x200m hard row with 1ā€™ rest. These were at around 32-24". 200m prowler push/pull mix.

1014

11/2

10x1 + 1x3

Power Cleans (220) (195)
Bent Row (200) (175)
30 pull-ups throughout

11/3

Shot Put and Discus (20-25 throws each)
6x100 and 2x150m running

Tweaked my calf last week and donā€™t know when or how but itā€™s not quite right.

1 Like
1015

11/4 - OFF - Figured out I think I tweaked my calf on the recovery (think thatā€™s what itā€™s called) portion of rowing, by pulling myself back to the start of the pull to aggressively. Still hurting yesterday (and today - but wasnā€™t doing anything that should hammer calf today).

Jumped up weight in my single rep training. Today:

  1. Gradual Warm-up (About 40 reps going from 45 up to 235 on A2G Front Squats with various stances, tempos, pauses, etc).
  2. A2G Front Squats: 2x1 @235 (was supposed to be 5x1 +1x3 - but did a rare 6 AM session - which I might start doing more often) and calf actually did bother me.
  3. OHP sets of 5 at 45-55-65-75-85-95. Just going to keep gradually adding these in.
  4. Pull-ups - Got about 20 reps during workout.

Easy day, squats felt stable, was just running out of time, plus calf.

1 Like
1016

11/6

General strength circuits in living room w DBs. Just back and forth w things like pushups, lunges, shrugs, curls, triceps extensions, lateral raises, RDLs, etc. All told about a 20ā€™ session. Calf still charley-horsing. Not sure what the deal is there but itā€™s not loosening up.

2 Likes
1017

I like to do circuits like that sometimes. Albeit I do them in more of a pump workout style as the resident bodybuilder. Just good overall to get the heart going and hit everything all at once. Hope your well man

1018

I should probably do it more pump style as well. For me, itā€™s more just that on days that I know Iā€™ll have 12+ hours of work, itā€™s a good way to start the day - both mentally and to make sure I get work in.

2 Likes
1019

Absolutely. You can have a whole different mental picture of your day after a good session

1 Like
1020

11/7 - Another brutal day and travel.

Just got home.

10 rounds:

5 Hand Release Pushups
10 Air Squats
20 Swings (55#)

1021

11/8

Short warm-up (wonder if this might be causes of my tweaks lol). Probably 20 reps of hang power clean plus front squat.

  1. Power Clean: 5x1 (225) 1x3 (205)
  2. Bent Row: 5x1 (205) 1x3 (180)
  3. 38 pull-ups mixed up in between sets

Moved pretty well today. Especially power cleans. Rows I might be getting to the best I can do without form following apart.

1 Like
1022

11/9

  1. 2000m row - 7ā€™40ā€
  2. Cable flyes 50 reps
  3. DB OHP 50 reps (mostly at 35-45#)

All easy - just another donā€™t get hurt and get work in day

1023

11/11

Quick warm-up (walk/jog)

20 rounds of 1

RDL
Bent Row
Hang Power Clean
A2G front squat

Up to 225 and back down. Around 10 rounds between 185-225.

1 Like