T_M's log

[T_M]

7-27-20 Monday

Squat
135 x 5
155 x 5
185 x 5
205 x 5
225 x 3
275 x 2
325 x 1
355 x 1
370 x 1
275 x 5

Row 3K @2:12.8/500m pace
average rate 20 spm

[T_M]

7-29-20 Wednesday

Row 5K @2:09.2/500m pace
average rate 20 spm

Single leg squats
BW to 20" box: 4 sets of 10 each leg
BW to 18" box: 1 set of 10 each leg
BW to 17" box: 1 set of 5 each leg

OHP
135 x 5 sets of 5

[T_M]

7-31-20 Friday

Row 3 x 2K on five minutes rest

1, @2:13.1/500m pace; 20 spm

2, @1:57.8/500m pace; 27 spm

3, @1:54.6/500m pace; 29 spm

Row 1K cool down

Shoulder rehab exercises

[T_M]

8-1-20 Saturday

Row 2K @2:07.4/500m pace 20 spm

Power Cleans
135 x 5
155 x 5
185 x 5
205 x 5

Pendlay rows (wide grip)
225 x 8,8,8

Single leg squats to 20" box
holding 25 lb plate x 3 sets of 10 each leg
holding 35 lb plate x 1 x 10 each leg

Super set with neck work

Row 2K @2:09.4/500m pace 21 spm

[T_M]

8-4-20 Tuesday

Squats
135 x 10
185 x 10
215 x 10
245 x 10
265 x 10

Single leg squat to 20" box
holding 45lb KB x 1 set of 10 each leg
1 set of 5 each leg

Row 2K @2:15/500m pace 20 spm

I intended to do a 5K but the heat drained me of energy and motivation

Forgot to log Sunday's work

8-2-20 Sunday

Row 7K @211.3/500m pace 19 spm

[T_M]

8-5-20 Wednesday

Row 2 x 5K on five minutes rest
1. @2:15.5; 19 spm
2. @2:11.6; 21 spm

Shoulder rehab exercises

[T_M]

8-6-20 Thursday

Row 5K @2:10.5/500m pace. 20 spm

Hang Cleans
135 x 5
155 x 5
185 x 5
205 x 5

KB OHP
50lb x 12 each hand

Row 1K cool down

[T_M]

8-10-20 Monday

Row 2K @2:10/500m pace. 20 spm

Deadlifts
155 x 5
245 x 5
315 x 3,3
365 x 3,3
415 x 3,3,3

Row 2K @2:01.8/500m pace. 25 spm

Hang Cleans
155 x 8
185 x 5,5,5

8-9-20 Sunday

4 mile early morning walk

Row 5K @2:10/500m pace, 21 spm

[T_M]

8-12-20 Wednesday

KB Press
50 lb x 2 sets of 5 each arm
70 lb x 2 sets of 2 each arm
70 lb x 2 sets of 5 each arm

Barbell OHP
95 lb x 10,10,10

Squat
155 x 5
205 x 5
255 x 5

Single Leg Squat
45 lb to 20" box x 2 sets of 5 each leg
45 lb to 17" box x 2 sets of 5 each leg

Impressions: KB press is fairly new to me. Need to learn to stabilize my body better, but still a challenge with my right shoulder. With the heat, I was pretty much out of gas by the time I started to squat.

[T_M]

8-17-20 Monday

Squat
155 x 5
185 x 5
205 x 5
245 x 3
275 x 3
315 x 3,3,3

Pendlay Rows (wide grip)
205 x 10,10,10

Row 2K @2:13.4. spm 20

8-16-20 Sunday

Row 5K @2:10.0. spm 21