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TRAINING LOG: Tom Lawrence

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    Posted: 11/29/21 at 3:31pm
Back to normal programming and into proper weight rooms.  I'll get back on proper logging shortly, but I did want to mention that SSB squats and yoke walks are humbling.  I have lost a lot of strength in the interim of ghetto gym equipment and heavy endurance conditioning.  The next six months are going to be nothing but rebuilding, but I trust my coach.  Strength will come back and I should be able to keep my endurance gains if I can keep my body weight down.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/21 at 7:02am
Still not dead, but traveling more and out of the church of iron for the month of August.  My coach has me back on strongman protocols, so lots of sandbag work - lifts, loads, and carries.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/21 at 9:08am
Not dead - just traveling a lot.  Still lifting as I can.  July is crazy month.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/16/21 at 1:20pm
Fell behind on logging again.  I had a schedule change and an accessory programming shakeup.  Normal distance running training not included in this --

Tuesday 6/8/21

Squats
  • Max sets of 6
  • 8 total sets

Band Pallof Press
  • 4 sets of 8

Band Ab Crunch
  • 3 sets of 15

Single Arm Waiter's Walk
  • 3 runs of 120 feet per hand with 25# plate on edge


Wednesday 6/9/21

Bench Press
  • Max sets of 6
  • 7 total sets

Banded Tricep Pushdown  / Hammer Curl
  • giant sets
  • 3 rounds of 20 per

Banded Rear Delt Fly / Band Face Pull / DB lateral raise / Plate front raise
  • circuit work
  • 3 rounds of 15 per


Friday 6/11/21

Dead Lift
  • Max sets of 6
  • 11 sets total

Bird-dog over bench
  • 3 sets of 10

Half kneeling band adductor exercise
  • 3 sets of 20

Hip circle walks
  • 3 sets of 20 feet

Glute Bridges
  • 3 sets of 12


Tuesday 6/15/21

Skwats
  • warmups and then max doubles
  • 9 sets total

1/2 Turkish get-up
  • 3 sets of 5 per side

Single-arm Waiter's Walk
  • 3 runs of 120' per arm
  • 35# dumbbell

Tom



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Thursday 6/3/21

Bench Press
  • Sets of 5 up to working weight
  • Then 4 sets of 5
  • 9 sets total

Push up finishing set = 46 reps

Push Press
  • Sets of 5 up to working weight
  • Then 4 sets of 5
  • 8 sets total

Pull Ups
  • 8 sets of 5
  • giant sets with push press

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/03/21 at 8:16am
I am fully vaccinated and set foot back in my regular gym on Tuesday for the first time since March 21, 2020.  There were some regulars there I was glad to see again and some brand new weirdos to avoid.  Par for the course.

Tuesday 6/1/21

Squats
  • max set of 5 up to working weight
  • then 4 sets of 5

Front Squat
  • finisher exercise
  • one set max reps

GHRs for stretching


Using a proper bar with proper plates in a real rack was blissful, and my legs could definitely tell the difference between home gym vs. 'real gym'.  It felt so good to be back in the Church of Iron.

Of note, Duncan gets his second shot today.  In two weeks he gets to rejoin the world.  His particular vulnerability to respiratory fatality has been what has kept the whole family locked down for so long.  That only leaves his not so little brother, the Destroyer to go.  Hopefully they will clear his age group to receive vaccines soon.

See ya in church.

Tom



Edited by TomLawrence - 6/07/21 at 6:53am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/21 at 12:57pm
All of the last week or so has disappeared into injury recovery.  Same old posterior chain sacrum, hips, low back stuff.  This time it was caused by dead lifting and laterally shifting the front of my little John Deere tractor out of a mud wallow.  On the upside, I am physically capable of dead lifting and laterally shifting the front of my little John Deere tractor out of a mud wallow.  On the downside, it made squats and dead lifts for the following week very hurty.

Should be back in business this week.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/11/21 at 7:32am
Friday 5/7/21

Bench Press
  • Max set of 5
  • 8 total sets

Push Up Super Set 
  • 44 reps after the last bench set


Push Press
  • Max set of 5
  • 5 total sets

Pull Ups
  • 5 sets of 5


Monday 5/10/21

Squats
  • Max set of 5 up to a working weight
  • Then 3 sets of 5
  • 8 sets total

100# Sandbag Squat finisher
  • 1 set max reps = 13

Tom
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Wednesday 5/5/21 - lifting really late at night again

Dead Lifts
  • Max set of cinco
  • 13 total sets

RDLs
  • 3 sets of 10
  • giant sets with rows

Meadows Rows
  • 4 sets of 12
  • giant sets with RDLs

Tom
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Friday 4/30/21

Bench Press
  • Max set of 8 up to a working weight
  • 8 total sets

Push Up Super Set 
  • 39 reps after the last bench set


Push Press
  • Max set of 8 up to a working weight
  • 5 total sets

Pull Ups
  • 3 sets of 8

Saturday 5/1/21

I ran the caber station at the Northeast Georgia BSA Mountain District Spring Camporee, whose theme was highland games.  I managed to get a hundred or so Scouts through a caber event with no injuries.  After the 'games' I also stayed extra with a few of the bigger boys and taught them to throw a proper 22 pound Braemar stone.  It was a good day.


Monday 5/3/21

Squats
  • Max set of 5 up to a working weight
  • 7 total sets

100# Sandbag Squat finisher
  • 1 set max reps = 18

Tom


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Monday 4/26

Squats
  • Max set of 8 up to a working weight
  • 5 total sets

55# KB swings
  • 5 sets of 10
  • giant sets with squats

50# Sandbag Carry
  • 5 sets of 240'
  • giant sets with squats


Tuesday 4/27

Spent the evening teaching a group of Cub Scouts how to throw Braemar stone and caber.  They did amazing for such little kids.



Wednesday 4/28

Dead Lifts
  • Max set of 8 up to a working weight
  • 11 total sets


Tom
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Thursday 4/22/21

7k run


Friday 4/23/21

Bench Press
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 11 total sets

Push Up Super Set 
  • 37 reps after the last bench set


Waiter's Walks
  • 11 runs of 200'
  • 25# plate
  • giant sets with bench press

Push Press
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 8 total sets


Saturday 4/24/21

12k run


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Tuesday 4/20/21

5K run


Wednesday 4/21/21 - lifting really late at night

Dead Lifts
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 15 total sets

Meadows Rows
  • 4 sets of 12

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Saturday 4/17

7K run


Monday 4/19

Squats
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 10 total sets

55# KB swings
  • 10 sets of 10
  • giant sets with squats

50# Sandbag Carry
  • 10 sets of 240'
  • giant sets with squats

Squat Finisher
  • 50# sandbag x 37 reps

Brocep Rehab
  • 4 sets


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/21 at 10:43pm
Thursday 4/15/21

2k asthma attack
  • the air is yellow and gritty


Friday 4/16/21

Bench Press
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 10 total sets
Farmers Carries
  • 4 runs of 100'
  • 105# per hand
  • giant sets with bench working sets
Push Press
  • Max set of 4 up to a working weight
  • Then 3 sets of 4
  • 8 total sets
Weighted Pull Ups
  • 8 sets of 5
  • 25# plate
  • giant sets with push press
  • reps for Jesus


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Tuesday 4/13/21

3K run


Wednesday 4/14/21 - the rebuilding continues

6k run

Dead Lifts
  • Max set of 4 up to a working weight
  • Then 3 sets of 4
  • 12 total sets

Waiter's Walk
  • 25# plate for 200'
  • 12 rounds
  • giant sets with dead lifts

Meadows Rows
  • 4 sets of 12

RDLs
  • 3 sets of 10
  • giant sets with Meadows rows

Sandbag Carry
  • 50# for 240 feet
  • 3 rounds
  • giant sets with RDLs

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Monday 4/12/21

5k run

Squats
  • Max set of 4 up to a working weight
  • Then 3 sets of 4
  • 9 total sets

70# and 55# KB swings
  • 3 sets and 6 sets of 10, respectively
  • 9 total sets
  • giant sets with squats

50# Sandbag Carry
  • 8 sets of 240'
  • giant sets with squats

Bicep Rehab
  • 3 sets


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Tuesday 4/6/21

5K run testing out the SI joint


Wednesday 4/7/21

5k run

Dead Lifts
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 12 total sets

Meadows Rows
  • 4 sets of 12

RDLs
  • 3 sets of 10
  • giant sets with Meadows rows

Thursday 4/8/21

5k run


Friday 4/9/21

Bench Press
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 9 total sets
Farmers Carries
  • 4 runs of 100'
  • 90# per hand
  • giant sets with bench working sets
Push Press
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 7 total sets
Weighted Pull Ups
  • 7 sets of 4
  • 25# plate
  • giant sets with push press

Got my second COVID shot this morning.  Theoretically it can cause body aches.  How am I going to tell?

Tom
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Saturday 4/3/21

Short tandem run with Duncan.


Monday 4/5/21

Squats
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 9 total sets

55# KB swings
  • 9 sets of 10
  • giant sets with squats

DB Curls
  • Three sets, varying grips and rep ranges
  • Basically rehab


Tom
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Tuesday 3/30/21 - 5k run moderate pace


Wednesday 3/31/21 - re-injured my SI joint doing PT with Duncan, whoo-hoo!

Dead Lifts
  • Max sets of 4 up to working weight
  • then 3 set of 4
  • 12 sets total

Meadows Rows
  • 4 sets of 12

RDLs
  • 3 sets of 10
  • giant sets with the Meadows rows

Thursday 4/1/21  -- reset my SI joint again and got everything back in line, whoo-hoo!  I think I originally strained it doing hammer.


Friday 4/2/21 - no pain, no pain

Bench Press
  • Max sets of 4 up to working weight
  • then 3 set of 4
  • 8 sets total

Farmer's Carries
  • empty handles @50# per hand
  • 100', turn, 100'
  • 3 rounds
  • giant sets with working set bench press

Push Press
  • Max sets of 4 up to working weight
  • then 3 set of 4
  • 6 sets total
Weighted Pull Ups
  • 6 sets of 4
  • 20#
  • giant sets with push press

Tom


Edited by TomLawrence - 4/05/21 at 12:01pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/21 at 12:17pm
Turns out I have/had a significant SI joint issue going on.  I think I got it back in place this morning.  Either way, squats usually help settle things in place.

Monday 3/29/21

Squats
  • Max set of 4 up to a working weight
  • Then 3 sets of 4
  • 8 total sets

55# KB swings
  • 8 sets of 10
  • giant sets with squats

Curls
  • Three sets, varying grips and rep ranges
  • In the squat rack like a bro


I wanted to throw, but I'm giving the SI a day or so to verify it is ok.

Tom


Edited by TomLawrence - 4/05/21 at 12:01pm
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3/26/21 - after the flood

Bench Press
  • Max sets of 4 up to working weight
  • then 5 set of 4
  • 11 sets total

Weighted Pull Ups
  • 6 sets of 5
  • 10#
  • giant sets with the first six of bench

One Arm Waiter's Walks
  • 4 sets of 100' per arm
  • 40# DB
  • giant sets with the last five sets of bench

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3/24/21 - Dead lifts and death metal

Dead Lifts
  • Max sets of 4 up to working weight
  • then 5 set of 4
  • 13 sets total

Meadows Rows
  • 4 sets of 12

RDLs
  • 3 sets of 10
  • giant sets with the Meadows rows

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/22/21 at 6:08pm
I hit my inflammation recovery threshold over the weekend, so no throwing today.  Just --

3/22/20

Squats
  • Max set of 4 up to a working weight
  • Then 5 sets of 4

55# KB swings
  • 5 sets of 10
  • giant sets with squats

Nice and quick

Tom
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3/19/21

Bench Press
  • Max sets of 4
  • eight sets total

Weighted Pull Ups
  • sets of 4 with 10#
  • seven sets total
  • giant sets with bench

16# Hammer
  • winds to warm up
  • 1 wind throws x 3
  • 2 wind throws x 3
  • 3 wind throws x 3
  • a lot better than expected, last throw best throw

Tom

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Hips and low back all stiff today, so I punished them.

3/18/21

Dead Lifts
  • Max sets of 4
  • 11 sets total

Meadows Rows
  • 4 sets of 12

RDLs
  • 3 sets of 10
  • giant sets with the Meadows rows

Dodging thunderstorms, but I hope to get in some hammer later

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/21 at 8:55am
Just went back and re-read through my TLOG from my first couple of years here and was reminded of how much good throwing advice I got from my mentors.  It was a good refresher on some things I had forgotten.
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High output weekend, physically.  Lots of soreness today.

Monday3/15/21

Squats
  • Max sets of 4
  • Seven sets total
  • Feeling a little more natural

Push Press
  • Max sets of 4
  • Five sets total

42# WOB
  • down-up drill
  • 10 throws over very modest opening height
  • 10 successes in a row
  • following the McCallum protocol, so I moved the bar up to the next increment for next time

Tom

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Friday 3/12/21

Bench Press
  • Max sets of 8
  • ten sets total

Pull ups
  • 10 sets of 4
  • giant sets with bench

28# LWFD
  • hold the X drill
  • standing throws x 5
  • single turn x 5
  • full throws x 5
  • a lot better than expected

17# sheaf
  • bottom drills x 5
  • full throws x 5
  • a lot worse than expected

Tom


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Wednesday 3/10/21 - late night lifting

Dead Lifts
  • Max sets of 8

RDL
  • 3 sets of 10

Meadows Rows
  • 4 sets of 12 per side
  • giant sets with RDLs

Hammer Winds
  • 5# x lots
  • 10# x lots
  • just trying to regain mobility
Tom
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