Likes Likes:  0
Dislikes Dislikes:  0
Page 1 of 12 12311 ... LastLast
Results 1 to 10 of 119

Thread: T_M's log

  1. #1
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like

    T_M's log

    I used to post my workouts on the Pendlay forum...when that site failed, I thought twice about logging my work online again. This place seems pretty stable and a reasonably good fit for the type of training I do, so I'll give it a go. I consider myself a "crosstrainer" and a rower. My recent focus has been to improve on my rowing sprints like the 100 meter, 500 meter and the 1 minute sprints. I incorporate variations of the Olympic lifts in my training: power cleans, power snatches, hang cleans, high pulls...some heavy days and some light speed days. Currently 56, 6'3" and usually about 235 (though I've been walking around at 240 lately). Spent some time in my 30's and 40's powerlifting, but I don't do low bar back squats or bench presses anymore. My best lifts in the past 2 or 3 years include (all in lbs.):

    Hang clean: 280
    Power clean: 270 (275 on 1-24-18)
    Front Squat: 325
    Strict standing OHP: 220 (225 on 1-27-18)
    Power snatch: 195
    Deadlift: 505
    100 meter sprint row: 15.1 seconds (14.9 seconds on 1-12-18)
    500 meter sprint row: 1:29
    One minute sprint row: 365 meters

    Last workout:

    Row 5K in 21:19 RPE 7.5
    pace 2:08/500 meters
    rate 19 spm

    Power cleans (touch and go reps)
    135 x 5
    155 x 5
    185 x 5
    205 x 3
    225 x 3
    225 x 5
    225 x 5

    PC high pulls
    275 x 3
    275 x 3
    275 x 3

    Skierg (first time using this machine)
    1K in 4:33
    pace 2:17.4/500 meters
    rate 28 spm

    Air bike 4:00 @ RPE 8
    Last edited by T_M; 10-09-2018 at 05:04 PM.

  2. #2
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    12-19-17 Tuesday

    Row 1K in 3:41 for warm up

    Front Squat
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    225 x 5, 5, 5, 5

    OHP
    135 x 5
    155 x 5
    175 x 5
    195 x 5

    Short one...needed to get some xmas shopping done.

  3. #3
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    12-20-17 Wednesday


    Row 2K in 8:00 warm up


    Row 3 x 1 minute intervals on 3 minutes rest
    Max drag factor at 212
    Rate restricted to 30 spm
    1. 329 meters or 1:31.1/500 meters
    2. 325 meters or 1:32.3/500 meters
    3. 325 meters or 1:32.3/500 meters


    Was planning on doing 5 intervals but just could not find the motivation to grind through two more


    Speed Hang Cleans
    135 x 10
    135 x 10
    135 x 10
    135 x 10


    Speed DL (short RIs)
    315 x 5
    315 x 5
    315 x 5
    315 x 5
    315 x 5

  4. #4
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    12-21-17 Thursday


    Row 5K in 20:24 RPE 9
    pace 2:02.4/500 meters
    rate 21 spm


    KB Snatches (left hand, right hand)
    50 x 20,20
    50 x 15,15
    50 x 10,10
    70 x 5,5
    70 x 5,5


    Hang Snatch High Pulls
    135 x 10
    135 x 10

  5. #5
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    12-24-17 Sunday


    Row 5K in 20:41
    Pace 2:04.4/500 meters
    Rate 19 spm

    Did this after a big breakfast...thought about bailing half way through but gutted in out...fair effort

    After an hour or so, joined number 2 son and his buddies in the garage for some squats.

    Front Squats
    155 x 6
    155 x 6
    195 x 5
    245 x 5
    275 x 3
    315 x 1

  6. #6
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    12-27-17 Wednesday


    Row 5K in 20:50 fairly easy row
    Pace 2:05.2/500 meters
    Rate 19 spm

    Power cleans (touch and go reps)
    155 x 5
    185 x 3
    205 x 3
    225 x 5

    OHP
    155 x 5
    155 x 6
    155 x 7
    155 x 8
    155 x 9

    Fin....definitely felt the past few days of overindulgence

  7. #7
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    12-28-17 Thursday

    Row 5K in 20:34
    Pace 2:03.5/500 meters
    Rate 20 spm

    KB Swing (2 hand Russian swing)
    106 x 30
    106 x 20
    106 x 20

    Short one tonight, but fairly intense. Row was about an 8.5 RPE...the set of 30 swings took a bit out of me

  8. #8
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    12-31-17 Sunday

    Been a bit under the weather lately, so I did a fairly easy session today to cap off 2017

    Row 1K warm up easy in about 4:00

    Power Snatch (touch and go reps)
    95 x 5
    95 x 5
    115 x 5
    115 x 5
    135 x 5
    135 x 5
    155 x 2. (Shoulder felt funny so quit here)

    Front Squat
    135 x 7
    155 x 5
    185 x 5
    225 x 2
    255 x 2
    275 x 1

    Box Jumps
    20 inch x 20
    24 inch x 10,10,10

  9. #9
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    1-2-18 Tuesday

    Row 2K in 8:35 easy warm up

    Box Jumps
    24 inch x 10,10,10,10
    30 inch x 5,5,5,5

    KB Snatch
    45 x 30 left
    45 x 30 right

    OHP
    135 x 5
    155 x 4
    185 x 3
    205 x 2
    210 x 2

    KB Swing (2 handed Russian)
    70 x 40
    70 x 30

    Still a little under the weather

  10. #10
    Member
    Join Date
    Feb 2016
    Posts
    210
    Post Thanks / Like
    1-4-18 Thursday


    Row 1K in 4:00 for easy warm up

    Power cleans
    135 x 3 touch and go reps
    155 x 3
    185 x 3
    205 x 3
    225 x 2 drop and reset reps from here
    245 x 2
    255 x 5

    PC High Pulls (touch and go reps)
    255 x 3
    255 x 3
    255 x 3

    Row 3 x 100 meters on 2 minutes rest. Drag set at max (212)
    Goal was to keep each rep under 16 seconds and average 50 spm
    1. 15.8 seconds, 49 spm
    2. 15.4 seconds, 51 spm
    3. 15.4 seconds, 51 spm
    4. 15.7 seconds, 50 spm
    5. 15.7 seconds, 53 spm

    Not bad considering my PR is 15.1 seconds and the fact that I was a bit fatigued from PC and Hi Pulls

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •