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TRAINING LOG: Tom Lawrence

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/17 at 12:21pm
Thursday 6/15/17

Bench Press and Bent Over Rows
  • Giant set format
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185
  • Rows stopped at 155

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/19/17 at 8:22pm
Saturday 6/17/17

Conditioning (trying a new thing on non-lifting days)
  • 100 goblet squats
  • 100 kettlebell swings
  • sets of ten on the minutes
  • done in ten minutes


Monday 6/19/17

Conditioning
  • 100 pushups
  • 100 kettlebell rows per arm
  • sets of ten on the minutes
  • done in ten minutes


Wish it would stop storming, so I could throw.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/21/17 at 11:44am
Tuesday 6/20/17

Push Press
  • Sets of 10 with 45, 65, 75, 85, 95, 105, 115

Pull Ups
  • Giant sets with push press -- 3 pull ups between each set

Single Arm LMP
  • 3x10 per arm with 45


Wednesday 6/21/17

Dead Lifts
  • Sets of 10 with 45, 75, 95, 115, 135, 155, 175, 195

Rickshaw Shrugs
  • 3x10 with 180

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/29/17 at 7:55am
Non-update -- back from extensive travel out west.  I managed some conditioning work at the hotel gym, but otherwise sat on my butt and ate too much.  Back in the gym today to see if I can remember how to move a barbell.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/05/17 at 7:28am
Last week I managed:

Thursday 6/29/17

Push Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 140, 140, 140, 140, 140

Pull Ups
  • Giant sets of 3 between each of the push press sets up to 155


Friday 6/30/17

Squats
  • 45x10, 75x10
  • Then sets of 5 with 5, 115, 135, 155, 175, 195, 215, 235

Good Mornings
  • Giant sets of 5 between each of the squat sets up to 115

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/17 at 7:21am
Back in town after a week's travel.  No lifting but a lot of conditioning -- hundreds of push ups, pull ups, and many miles of Yoda hikes.  I'm looking forward to being back in the gym this week for more civilized pursuits.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/19/17 at 1:33pm
Monday 7/17/17

Reclaimed the practice field through the effort of John Deere and repainted the trig.


Tuesday 7/18/17

Push Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145
  • Then sets of 3 with 130, 130, 130, 130, 130

Pull Ups
  • Sets of 3 done as giant sets between the 5s of push press, ten sets total
  • Reps for Jesus


Wednesday 7/19/17

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275
  • The sets of 3 with 250, 250, 250, 250, 250
  • Done

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/24/17 at 5:16am
Thursday 7/21/17

Bench Press
  • Sets of 10 with 45, 65
  • Sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185
  • Sets of 3 with 165, 165, 165, 165, 165

Bent Over Rows
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135
  • Giant sets with the bench press of the same weight


Friday 7/2/17

Squats
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235
  • Set of 3 with 210

Good Mornings
  • Sets of 5 with 45, 75, 95, 115
  • Giant sets with the squats of the same weight

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/25/17 at 12:33pm
Tuesday 7/25/17

Push Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125, 135
  • Then one set @115 for 12

Pull Ups
  • Sets of 3 done as giant sets between the push press sets, ten sets total
  • Reps for Jesus
Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/03/17 at 10:17am
Liftus interruptus again last week due to travel.  I managed to get squats in somewhere though and I should be staying put for a bit now.  Back at it...

I've got lifting on a timer this week so no giant sets.

Sunday and Monday 7/30-31/17

Conditioning


Tuesday 8/1/17

Push Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135
  • Then 135 x 2, 3, 4, 5, 2, 3, 4, 5 on an interval clock

Wednesday 8/2/17

Dead Lifts
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 195, 215, 235, 255, 275
  • Then 275 x 2, 3, 4, 5 on an interval clock


Tom
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Thursday 8/3/17

Bench Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175
  • Then 175 x 2, 3, 4, 5 on an interval clock

Wednesday 8/2/17

Squats
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 195, 215
  • Trying to switch to low bar and figure that out.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/15/17 at 10:22pm
Last week was sets of 12 and all the abysmal weight numbers that went with that.  Useful time spent on reload though.

This week is much more civilized.

Tuesday 8/15/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175

Pull Ups
  • Sets of 3 done as giant sets between the sets of push press, five sets total
  • Reps for Jesus

Lots of flexibility work.  I'm bringing that back in.

Tom




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Wednesday 8/16/17

Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then sets of 3 with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355
  • Done

Friday 8/18/17

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215
  • Done

My season is done for the year.  We have had some family medical stuff come up that is going to absorb all travel time.  So, I've reached out to a strongman coach for some accessory stuff to do for explosive carryover in the meantime.  Variety to stay inspired.

Saturday and Sunday  8/19-20/17
  • Filled a keg for lifting, loading, and carrying, @approx. 130#
  • Made a set of loadable farmer's handles.


Tuesday 8/22/17

Push Press
  • 45x10, 65x10
  • Then sets of 6 with 75, 85, 95, 105, 115, 125, 135, 145, 155
  • Flexibility work mixed in.

Pull Ups
  • Sets of 3 done as giant sets between the sets of push press, eight sets total

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/25/17 at 2:01pm
Wednesday 8/23/17

Squats
  • Low bar and earlier in the week than I usually do them
  • Sets of 6 with 45, 75, 95, 115, 135, 155, 175, 195, 215
  • 5 second pause at the bottom of the last rep in each set

Ghetto glute ham raises


Thursday 8/24/17

T-bars
  • 70x10, 80x8, 90x6, 100x4

Bench Press
  • 45x10, 65x10
  • Then sets of 6 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175

Squat DOMS, holy hell...


Friday 8/25/17

Dead Lifts
  • Sets of 6 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275

More squat DOMS.  Zoinks I got it good.

Tom

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Tuesday 8/29/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125
  • Flexibility work mixed in.
  • Then as many sets of 3 with 125 as possible in 10 minutes = 14 extra sets on the timer

Pull Ups
  • Sets of 4 done as giant sets between the sets of push press, eight sets total

Tom
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Wednesday 8/30/17

Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then sets of 3 with 135, 155, 175
  • Flexibility work mixed in.
  • Then as many sets of 3 with 175 as possible in 10 minutes = 9 extra sets on the timer

Interesting CNS things are happening.

Tom

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Thursday 8/31/17

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155
  • Flexibility work mixed in.
  • Then as many sets of 3 with 155 as possible in 10 minutes = 15 extra sets on the timer

T-Bars
  • 4x8@80

Tom
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Friday 9/1/17

Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then sets of 3 with 135, 155, 175, 195, 215, 235, 255
  • Flexibility work mixed in.
  • Then as many sets of 3 with 255 as possible in 10 minutes = 9 extra sets on the timer


Saturday 9/2/17

Farmers Carry Conditioning
  • 85# per hand
  • 100' foot carries on the top of the minute, remainder of the minute to rest
  • 12 rounds


Monday 9/4/17

Keg and Sandbag Conditioning
  • 70# keg, 100# sandbag
  • 5 keg clean and press
  • 5 sandbag over bar
  • 5 rounds

Tom

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Tuesday 9/5/17

Push Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125, 135
  • Flexibility work mixed in.

Pull Ups
  • Sets of 4 done as giant sets between the sets of push press, seven sets total


Wednesday 9/6/17

Dead Lifts

  • Sets of 8 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255


Rickshaw Shrugs

  • 4x8 with 270


Tom

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Thursday 9/7/17

Bench Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175
  • Flexibility work mixed in.
Bent Over Rows
  • Sets of 8 with 45, 65, 75, 85, 105, 115, 125, 135
  • Done as giant sets with the bench press.


Friday 9/8/17

Keg and Sandbag Conditioning
  • 70# keg, 100# sandbag
  • 7 keg clean and press
  • 7 sandbag over bar
  • 5 rounds

Tom
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Sunday 9/10/17

Farmer's Carry Conditioning
  • 105# per hand
  • 5x50' + 1x100'
  • 90 seconds rest between runs

Monday 9/11/17

Grip and mobility work


Tuesday 9/12/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles wtih 95, 105, 115, 125, 135, 145, 165, 1175, 185


Wednesday 9/13/17

Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375


Thursday 9/14/17

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205

Bent-over Row
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125, 135, 145, 155
  • Giant sets with bench press


Friday 9/15/17

Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 235, 255, 275

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/17 at 5:59pm
Sunday 9/17/17

Farmer's Carry Conditioning
  • 25# per hand
  • 1/2 mile
  • 10:49 on the clock, which is slow

Took a short XC bike ride with the Destroyer later just to get loosened back up.  Fun stuff.

Tom


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Monday 9/18/17

Keg and Sandbag Conditioning
  • 70# keg, 100# sandbag
  • 9 keg clean and press
  • 9 sandbag over bar
  • 5 rounds

Tom
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Tuesday 9/19/17

Push Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175

Wanted to do pull-ups but my biceps were still smoked from the sandbagging.


Wednesday 9/20/17

Dead Lifts
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 195, 215, 235, 255, 275
  • Stopped there.  For some reason my geometry felt off today, so a cooler head prevailed

GHR and a 1 mile walk

Tom

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Thursday 9/21/17

T-bars sets of 10, 8, 6, 4, 2

Bench Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 165, 175, 185


Friday 9/22/17

Squats
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 195, 215, 235

GHR x 3 sets

CNS is pretty fried.  I'm going to focus on recovery for the next few days.

Tom

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Saturday 9/23/17

Road trip.  Ganked my neck on the drive.  Crap.


Sunday 9/24/17

3 mile XC bike rideFurther ganked my neck.  I have the learning curve of a fruit fly.


Monday 9/25/17

Left shoulder and right bicep locked up due to the aforementioned neck gankiness.  Lots of pain, but I saw a PT and got un-ganked.  Then it was just a matter of getting un-locked and un-sore.

Core and mobility.


Tuesday 9/26/17

Bench Press
  • just trying to push a lot of blood into my anterior shoulder and I couldn't get to push press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 98, 105, 115, 125, 135, 145, 155, 165
  • Then AMSAP of doubles in 15 minutes with 165 = 22 sets
T-bars
  • 2x10 with 50
  • just moving blood around

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/05/17 at 12:54pm
Whoo-hoo!  found my log book.

Thursday 9/28/17

Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 225
  • Then AMSAP of doubles in 15 minutes with 225 = 11 sets


Friday 9/30/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 98, 105, 115, 125, 135, 145, 150
  • Then AMSAP of doubles in 15 minutes with 150 = 14 sets

Pull Ups

  • 5 sets of 3
  • giant sets with the first five sets of push press


Sunday 10/1/17

Keg and Sandbag Conditioning

  • 80# keg clean and press (viper press) x 5
  • 100# sandbag over a 52" bar x 5
  • 5 rounds


Farmers' Carry 50' test

  • new 1RM of 145# per hand


Tuesday 10/3/17

Dead Lifts

  • Sets of 12 with 45, 75, 95, 115, 135, 155, 175, 195


Wednesday 10/4/17

Bench Press

  • Sets of 12 with 45, 55, 65, 75, 85, 95, 105, 115, 125, 135


Bent over rows

  • Sets of 12 with 45, 55, 65, 75, 85, 95, 105, 115, 125, 135
  • giant sets with the bench press


Thursday 10/5/17

Farmers Carry Conditioning

  • 95 per hand
  • 100' runs
  • 12 runs at the top of twelve minutes, remainder of the minute to rest


Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/05/17 at 1:09pm
Smells like off season in here!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/12/17 at 1:31pm
Originally posted by TheJeff696 TheJeff696 wrote:

Smells like off season in here!


Yup.  I saw that both you and Luke are moving farmers' handles and sandbags as well.  As they use to say about Honda VFR engines, "Brute force has an elegance all its own."
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Monday 10/9/17

Farmer's Carry Conditioning
  • 115# per hand
  • 5x50'
  • 90 seconds rest between runs


Tuesday 10/10/17

Push Press

  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115


Thursday 10/12/17

Bench Press

  • 45x10, 65x10
  • Then sets of 4 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195


Keg and Sandbag Conditioning

  • 80# keg, 100# sandbag
  • 7 keg clean and press
  • 7 sandbag over bar
  • 5 rounds, glacially slow


Friday 10/13/17

T-Bars

  • 4x8 with 70


Squats

  • 45x10, 75x10
  • Then sets of 4 with 95, 115, 135, 155, 175, 195


Good Mornings

  • 45x10, 75x10, 95x4, 115x4
  • Giant sets with squats


Tom

Aim high. Stay hungry.
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