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TRAINING LOG: Tom Lawrence

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TomLawrence View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/25/19 at 1:04pm
Sunday 7/21/19 and Tuesday 7/23/19
Conditioning

Wednesday 7/24/19

Dead Lifts
  • Sets of 8 with 45, 95, 115, 135, 155, 175
  • Better than last week

Full Contact Twists
  • 2 x 20 per side

Rickshaw Shrugs
  • 4 x 8 with 180

28# LWFD
  • hold the X drill
  • throws x 6 nice and easy
  • not bad


Thursday 7/25/19

Push Press
  • Sets of 8 with 45, 95, 115, 135

Bench Press
  • Sets of 8 with 45, 95, 115, 135

Dips
  • 3 x 10

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/31/19 at 12:45pm
Friday 7/26/19

Squats
  • Sets of 8 with 45, 95, 115, 135, 155, 175

Leg Press
  • accessories x some

Landmine twists
  • 4 x 10


Saturday 7/27/19

Conditioning


Tuesday 7/30/19

Push Press
  • Sets of 4 with 45, 95, 115, 135, 145, 155

Lat PD
  • Sets of 4 with 85, 100, 115, 130, 145

Dips
  • 4 x 10 bodyweight


Wednesday 7/31/19

Dead Lifts
  • Sets of 4 with 45, 95, 115, 135, 155, 175, 195, 215, 235
  • Progress good enough for recovery

Rickshaw Shrugs
  • 4 x 8 with 180

Full Contact Landmine Twists
  • 2 x 10 per side

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/14/19 at 6:58am
Fell behind on logging, here's to catching up --

Thursday 8/1/19

Bench Press
  • Sets of 4 with 45, 95, 115, 135, 145, 155, 165, 175, 185

T-Bar Rows
  • Sets of 4 wiht 45, 55, 65, 75, 85, 95, 105


Friday 8/2/19

Squats
  • Sets of 4 with 45, 95, 115, 135, 155, 175, 195

Single Leg Press
  • 4 sets of 8 per leg @ 30#

Landmine Twists
  • 3 sets of 10


Tuesday 8/6/19

Push Press
  • Sets of 5 with 40, 90, 115, 135, 145

Lat PD
  • Sets of 5 with 85, 100, 115, 130, 145

Dips
  • 4 sets of 10


Wednesday 8/7/19

Dead Lifts
  • Sets of 5 with 45, 95, 115, 135, 155, 175, 195, 215, 235, 255
  • Slowly gaining this back post-injury

Landmine Full-Contacts
  • 2 sets of 10 per side

Rickshaw Shrugs
  • 4 sets of 5 with 270


Friday 8/9/19

Bench Press
  • Sets of 5 with 45, 95, 115, 135, 145, 155, 165, 175

Squats
  • Sets of 5 with 45, 95, 115, 135, 155, 175

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/14/19 at 7:05am
Body weight is way down.  I'm now hovering between 180 and 185, depending on time of day. 

Finally this week, things are looking more normal and I feel like I'm very close to healed from my bad muscle pull.  When you are old, it takes longer than you want.

Also, we've finally had a break in the rain and it feels good to be back on the field again.


Tuesday 8/13/19

Push Press
  • Sets of 5 with 45, 95, 115, 135, 135, 135, 135, 135

Lat PD
  • Sets of 5 with 70, 85, 100, 115, 130, 145

Dips
  • 4 sets of 10

Stone
  • 22.2# toes to board x 3
  • 22.2 # Braemar x 6
  • 17# MSA x 6

Conditioning

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/19/19 at 10:04pm
Fell behind again...

Wednesday 8/14/19

Dead Lifts
  • Sets of 5 with 45, 95, 115, 135, 155, 175, 195, 215, 230, 230, 230, 230, 230

Full Contact Landmine Twists
  • 2 sets of 10 per side


Thursday 8/15/19

Bench Press
  • Sets of 5 with 45, 95, 115, 135, 145, 155, 155, 155, 155, 155

Cable Rows
  • Sets of 5 with 70, 90, 110, 110


Friday 8/16/19

Squats
  • Sets of 5 with 45, 95, 115, 135, 155, 165, 165, 165, 165, 165

Landmine Fulltwists
  • 3 sets of 10 per side

Had some LWFD sometime during this week as well, but I don't remember which day.

Saturday 8/17/19

Light conditioning

Sunday 8/18/19

Heavy conditioning

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/09/19 at 10:22pm
Not dead.

Lifting has been going poorly.  Everything is solid, but the strength isn't there.  Not sure what's going on, but I'm still in the gym and on the field.

Last comp of the season coming up this weekend, and I am trying to set realistic goals.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/19 at 10:01am
My last games of the season got cancelled, or rather changed from a competition to a clinic, so I saved the drive time and hotel expense.  Bollocks off to a crap 2019 season.

On the other hand, officially in the off-season now and hears to a better 2020 season!

Still rebuilding...

Tuesday 9/10/19

Push Press
  • Sets of 3 with 45, 75, 95, 105, 115, 125, 135, 135, 135, 135, 135, 135

Pull Ups
  • 6 sets of 3 @ BW

Dips
  • 3 sets of 15 giant sets with 100' waiters walks


Wednesday 9/11/19

Squats
  • Sets of 3 with 75, 95, 115, 135, 155, 175, 175, 175, 175

Pull Ups
  • 4 sets of 3 @ BW + hold at the top


Thursday 9/12/19

Bench Press
  • Sets of 3 with 45, 75, 95, 115, 125, 135, 145, 145, 145, 145, 145, 145

Barbell Rows
  • 6 sets of 3 with 145

Dips
  • 3 set of 15 giant sets with 100' waiters walks


Friday 9/13/19

Dead Lifts
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 225, 225, 225, 225, 225, 225

Rickshaw Shrugs
  • 4 sets of 10 with 180


Sunday 9/15/19

Loaded carries
  • 70# bucket for 100 yards
  • 50# sandbag for 1/4 mile

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/19 at 12:14pm
Tuesday 9/17/19

Push Press
  • Sets of 3 with 45, 75, 95, 105, 115, 125, 135, 140, 140, 140, 140, 140, 140

Pull Ups
  • 6 sets of 4 @ BW



Wednesday 9/18/19

Squats
  • Sets of 3 with 75, 95, 115, 135, 155, 175, 185, 185, 185, 185, 185, 185


Thursday 9/19/19

Bench Press
  • Sets of 3 with 45, 75, 95, 115, 135, 145, 155, 155, 155, 155, 155, 155

Barbell Rows
  • 6 sets of 3 with 155

Dips
  • 4 set of 15 giant sets with 100' waiters walks

Tom


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Friday 9/20/19

Dead Lifts
  • Sets of 3 with 45, 95, 115, 135, 155, 175, 195, 215, 235, 235, 235, 235, 235, 235

Plate Twists
  • 6 sets of 115/s with 25
  • Keeping my core and hips lively between deadlift sets

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/30/19 at 10:15am
Speed week for time's sake --

Tuesday 9/24/19

Push Press
  • Sets of 3 with 45, 75, 95, 105, 115, 115, 115, 115, 115, 115, 115, 115

Pull Ups
  • 8 sets of 3 @ BW
  • giant sets with push press

Dips
  • 4 set of 15
  • giant sets with plate twists

Wednesday 9/25/19

Squats
  • Sets of 3 with 75, 95, 115, 135, 155, 155, 155, 155, 155, 155, 155, 155

Plate Twists
  • 8 sets
  • giant sets with squats

Friday 9/27/19 - catch up from travel

Dead Lifts
  • Sets of 3 with 45, 95, 115, 135, 155, 175, 195, 195, 195, 195, 195, 195, 195, 195

Plate Twists
  • 8 sets
  • giant sets with dead lifts

Bench Press
  • Sets of 3 with 45, 75, 95, 115, 135, 135, 135, 135, 135, 135, 135, 135

Dips
  • 4 set of 15
  • giant sets with 100' waiters walks

Tom


Edited by TomLawrence - 10/15/19 at 12:47pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/15/19 at 12:47pm
Last two weeks were playing with sets in the rep 4 range.  All lifts are going well, but I'm still way down on strength.  I am also still losing weight, but I'm going to my doctor next week.  I don't expect anything is wrong; I've just reached an age where I'm going to be lighter.  It will take some months to readjust until my strength recovers to where it's going to be.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/20/19 at 9:58pm
Playing with percentages --

Tuesday 10/15/19

Push Press
  • Sets of 4 with 45, 75, 95, 105, 110, 110, 125, 125, 140, 140

Pull Ups
  • 6 sets of 4
  • giant sets with push press

Dips
  • 4 set of 15
  • giant sets with waiter's walks

Wednesday 10/16/19

Dead Lifts
  • Sets of 4 with 75, 95, 115, 135, 155, 175, 195, 195, 220, 220, 245, 245

Plate Twists
  • 6 sets of 15 with 25#
  • giant sets with squats

Thursday 10/17/19


Bench Press
  • Sets of 4 with 45, 75, 95, 105, 115, 125, 130, 130, 150, 150, 165, 165

Barbell Rows
  • Sets of 4 with 45, 75, 95, 105, 115, 125, 130, 130, 150, 150
  • giant sets with bench press


Friday 10/18/19

Dead Lifts
  • Sets of 4 with 45, 95, 115, 135, 150, 150, 175, 175, 195, 195

Plate Twists
  • 7 sets of 10 with 45#
  • giant sets with squats

Saturday 10/19/19

Sled drags


Sunday 10/20/19

Loaded carry

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/19 at 7:53am
Spent the last two weeks limping together workouts around a dislocated left shoulder, which worked much better than expected but not actually good.  Back in the gym today working percentages to see if I can remember how to move a little weight.

Tom

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Tuesday 11/5/19

Push Press
  • Sets of 8 with 45, 75, 95, 105, 110, 110, 125, 125

Dips
  • 4 set of 15
  • giant sets with pull ups

Pull Ups
  • 4 sets of 5
  • giant sets with dips



Wednesday 11/6/19

Squats
  • Sets of 8 with 45, 75, 95, 115, 135, 155, 165, 165, 165, 165

Plate Twists
  • 8 sets of 15 with 25#
  • giant sets with squats

Front Squats
  • 5 sets of 5 with 95

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/21/19 at 5:46am
I'm out for a couple of weeks traveling and come back to find Jeff sumo dead lifting.  What the heck?  At least the Crowley brothers are keeping him straight.

Anyway, catching up...

Thursday 11/7/19


Bench Press
  • Sets of 8 with 45, 75, 95, 105, 115, 115, 115, 115

T-Bar Rows
  • Sets of 8 with 45, 55, 65, 75, 85

Friday 11/8/19

Dead Lifts
  • Sets of 8 with 45, 75, 95, 115, 135, 155, 175, 195, 200, 200, 200, 200

Plate Twists
  • 8 sets of 15 with25#
  • giant sets with deads

Rickshaw Shrugs
  • 4 sets of 8 with 180
  • fast and light

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/21/19 at 5:54am
Saturday 11/9/19

Chickamauga Battlefield 5k pushing Duncan in his Freedom Chair


Sunday 11/10/19

Chickamauga Battlefield General Bragg Trail, 6.5 miles, off road pushing Duncan in his Freedom Chair

Forearms are toast


Tuesday 11/12/19

Push Press
  • Sets of 5 with 45, 75, 95, 115, 135, 145, 155

Pullups
  • 6 sets of 5
  • giant sets with push press

Dips
  • 2 sets of 15
  • giant sets with 200' waiter's walks


Wednesday 11/13/19

Squats
  • Sets of 5 with 45, 75, 95, 135, 155, 175, 195, 215

Plate Twists
  • 7 sets of 15 with 25#
  • giant sets with squats


Friday 11/15/19 -- catch up day

Dead Lifts
  • Sets of 5 wtih 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295

Bench Press
  • Sets of 5 with 45, 75, 95, 115, 135, 145, 155, 165, 175, 185


Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/21/19 at 6:09am
Monday 11/18/19

Sled drags
  • DIY sled testing


Tuesday 11/19/19

Squats
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 165

Front Squats
  • 5 sets of 5 with 115

Landmine Full Contact movement
  • 2 sets of 15 per side with the bar

Planks
  • 2 @ 30 seconds

Conditioning Complex
  • 50' backward sled drag
  • 50' sprint
  • 50' sled retrieve with hand over hand rope
  • 600' sandbag carry


Wednesday 11/20/19

Push Press
  • Sets of 5 with 45, 75, 95, 105, 115

Pullups
  • 2, 3, 4, 5, 6
  • each with a two second hold at the top of the last rep
  • giant sets with push press

Dips
  • 3 sets of 20
  • giant sets with 200' waiter's walks

Planks
  • 1 @ 30 seconds
  • 1 @ 60 seconds

Conditioning Complex
  • 75# front carry 300'

Tom
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Thursday 11/21/19

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 225

Landmine Full Twists
  • 3 sets of 10 per side with bar, bar+5, bar+10

Rickshaw Shrugs
  • 4 sets of 10 with 180, fast

Conditioning Complex
  • 120' sandbag carry 100#


Friday 11/22/19

Bench Press
  • Sets of 5 with 45, 75, 95, 115, 135, 145
  • thirty seconds rest between

T-Bar Rows
  • 5 sets of 5 with 70
  • thirty seconds rest between

Dips
  • 3 sets of 15
  • giant sets with 100' waiter's walks
  • thirty seconds rest between

Conditioning Complex
  • Four 2-minute rounds kickboxing with The Destroyer
  • thirty seconds rest between
  • different attack / defense style each round

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/28/19 at 8:08pm
This week is all accessories, conditioning, and EMOMs.

EMOMs are the devil... so I'm making my entire family do them.

Happy Thanksgiving to the rest of Clan Heavy!

Tom

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High rep, low rate, hate life week

Tuesday 12/3/19

Push Press
  • Sets of 15 with 45, 65, 75, 85, 95
  • Burny

Pullups
  • Sets of 3 on the minute up to 30 total
  • Reps for Jesus


Wednesday 12/4/19

Rickshaw Shrugs
  • 4 sets of 15 with 140

Dead Lifts
  • Sets of 15 with 45, 75, 95, 115, 135, 155
  • Humbling


Tom
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