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TRAINING LOG: Tom Lawrence

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TomLawrence View Drop Down
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Hungry Jack of NASGA

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2577
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/20 at 5:45am
Friday 1/10/20

Squats
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 205, 205, 205, 205, 205, 205
  • A lot harder than it should have been


Sunday 1/12/19

Conditioning

Squat DOMS are killing me

Tom

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/15/20 at 5:55am
Forgot to mention that 1/11/20 was my seven year NASGAnniversary, and 9 years in the games.  I'm older, wiser, balder, and weaker than I was.  Body weight is now fairly stable between 179 and 182 depending on poop cycle, and it looks like that's where I am now.  So... the plan for 2020 is to be fast and explosive if I can no longer be big and strong.

Monday 1/13/20

Conditioning

Got my beard trimmed back, so now I'm less Son of Durin and more 1980 Emperor Zod.


Tuesday 1/14/20

Push Press
  • Sets of 3 with 45, 75, 95, 105, 115, 125
  • Then 6 sets of 4 with 135

Pullups
  • 8, 5, 4, 3, for 20 total reps
  • minimal rest between sets; lots of sweating

Dips
  • 3 sets of 20
  • giant sets with 100' waiter's walks

Tom



Edited by TomLawrence - 1/15/20 at 9:37am
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/20 at 2:01pm
Wednesday 1/15/20

Deads
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215
  • Then 6 sets of 4 with 235

Rickshaw Shrugs
  • sets of 15 with 140, 140, 180, 180
  • working in another guy and using his weight


Russian Twists
  • 10# x 100

Conditioning


Thursday 1/16/20

Bench Press
  • sets of 3 with 45, 75, 95, 105, 115, 125, 135, 145
  • then 6 sets of 4 with 155

Cable Rows
  • 4 sets of 8 with 110, I think

Tricep PDs
  • 2 sets of 20 with something
  • ahh... precision programming

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/20 at 8:32am
Fell behind logging, so this is catching up

Friday 1/17/20

Squats
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 205, 205, 205, 205, 205, 205
  • Better than the previous week.


Monday 1/20/20

Conditioning



Tuesday 1/21/20

Push Press
  • Sets of 5 with 45, 75, 95, 105, 115, 125, 135, 145

Pullups and Strict Press Giant Sets
  • Did these because I was really short on time
  • Sets of 1, 2, 3, 4, 5, 6 at the top of the minute
  • 75# on the strict press bar


Wednesday 1/22/20

Deads
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295
  • Actually resembled a decent dead lift day

Conditioning


Thursday 1/23/20

Bench Press
  • sets of 5 with 45, 75, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185

T-Bar Rows
  • sets of 5 with 45, 55, 65, 75, 90, 100, 110, 120

Dips
  • 1 set of 30, fast


Friday 1/24/20

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



Monday 1/27/20

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: 1/29/20 at 1:04pm
Tuesday 1/28/20

Push Press
  • Sets of 5 with 45, 75, 95, 105, 115, 125, 130, 130, 130
  • Then one AMRAP @ 130 = 9 reps

Finisher
  • 20 dips, 3 pullups, 100' waiter's walk
  • 20 dips, 4 pullups, 100' waiter's walk
  • 20 dips, 5 pullups, 100' waiter's walk

Wednesday 1/29/20

Deads
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 265, 265, 265
  • Then one AMRAP @ 265 = 10 reps

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: 2/03/20 at 9:10am
Thursday 1/30/20

Bench Press
  • sets of 5 with 45, 75, 95, 105, 115, 125, 135, 145, 155, 165, 165, 165
  • Then one AMRAP @ 165 = 13 reps

T-Bar Rows
  • 2 sets of 8 with 90#



Friday 1/31/20

Squats
  • sets of 5 with 45, 75, 95, 115, 135, 155, 175, 190, 190, 190
  • then one AMRAP @ 190 = 10 reps

Russian Twists
  • 1 x 100 with 10#

Sunday 2/2/20

Conditioning


Monday 2/3/20

Conditioning


Tom
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/20 at 8:27am
Monday 2/3/20

Conditioning


Tuesday 2/4/20

Push Press
  • Sets of 5 with 45, 75, 95, 105, 115, 125, 140, 140, 140
  • Then one AMRAP @ 140 = 8 reps

Finisher
  • 20 dips, 100' waiter's walk
  • 20 dips, 100' waiter's walk

Wednesday 2/5/20

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 280, 280,
  • Then one AMRAP @ 280 = 8 reps


Thursday 2/6/20

Bench Press
  • sets of 5 with 45, 75, 95, 105, 115, 125, 135, 145, 155, 165, 175, 175, 175
  • Then one AMRAP @ 175 = 8 reps

Friday 2/7/20

Squats
  • sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 205, 205, 205
  • then one AMRAP @ 205 = 8 reps


Saturday 2/8/20

Conditioning
  • we actually got a little snow so I did my loaded carries in it.  Fun, but I fell a lot.


Sunday 2/9/20

Conditioning


Tom
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/20 at 6:51am
Sunday 2/9/20

Conditioning

Monday 2/10/20


Conditioning


Tuesday 2/11/20

Push Press
  • Sets of 3 with 45, 75, 95, 105, 115, 125, 135, 145, 155, 165

Finisher
  • 20 dips, 100' waiter's walk
  • 20 dips, 100' waiter's walk

Pull Ups
  • 5 sets of 5 with 15# on rings

Wednesday 2/12/20

Dead Lifts
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335

Conditioning


Thursday 2/13/20

Bench Press
  • sets of 3 with 45, 75, 95, 105, 115, 125, 135, 145, 155, 165, 175, 85, 195, 205

Finisher
  • 30 dips, 100' waiter's walk

Pull Ups
  • 5 sets of 5 with 20# on rings

Friday 2/14/20

Squats
  • sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 205, 225, 235, 255

Landmine Full Twists
  • 3 sets of 10/side with bar, 10, 10

Russian Twists
  • 40 with a 20# ball


Sunday 2/16/20

Conditioning


Tom
Aim high. Stay hungry.
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