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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: 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

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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
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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
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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
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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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/20 at 7:29am
Last week was all accessories to deload for an event I had this past weekend.  Back to normal stuff this week. 

First games looks like May now, so I need to get back on the field once it's no longer a mud pit.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/02/20 at 5:17am
Last week was all rehab in sets of 8.  Lot's of inflammation to deal with. This week will be more of the same; however, I did actually get on the field yesterday. 

Startling slowly:

Sunday 3/12/20

10# Hammer
  • 3 sets of winds x 20
  • 2 sets of walking winds x 50'
  • apparently I'm held together by rusty knitting needles and bailing wire

Sheaf x 10

Tom



Edited by TomLawrence - 3/04/20 at 9:54am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/20 at 9:54am
Monday 3/2/20

Rehab and grip work


Tuesday 3/3/20

Dead Lifts
  • Light sets of 8
  • small plates done somewhat RDL style so I could simulate a deficit pull.  Just trying to un-rust the body.

Landmine Twists
  • bar x 10/side, +5 pounds, then +5 more
  • really pushing the swing from hip to apogee

Rickshaw Shrugs
  • 4 x 8 with 180

42# WOB
  • down-up drill
  • throws x 5
  • timing and smoothness still good

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/08/20 at 5:07pm
Wednesday 3/4/20

Push Press
  • Light sets of 8
  • Moving much better

Bench Press
  • Light sets of 8
  • Moving positively explosively for me

T-Bar Rows
  • Light sets of 8 (see the pattern?)
  • Less stellar but not bad

Dips x 20


Thursday 3/5/20

Squats
  • Light sets of 8
  • good once I got my bracing back

Landmine Full Contact Twists
  • 3x10/s with the bar
  • Concentrating on the lift

Halo Abs x 20 @ 10# plate


Sunday 3/8/20

Conditioning

Stone
  • 17# toes to board x 5
  • 22# Braemar x 5
Sheaf x 10

Pull Ups x 5 on rings because I walked by them

More 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: 3/10/20 at 6:21am
Monday 3/9/10

Conditioning

42# Armed WOBbery
  • down-up drill
  • 9 out of 10 over practice height, dammit
  • I need 10 for 10 to move up, but it's feeling great

Slight increase in weights this week, but still sticking to fairly light 8s.  Feeling a lot more like myself.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/20 at 6:23am
Armed WOBbery

ha! 
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: 3/10/20 at 11:21am
Originally posted by TheJeff696 TheJeff696 wrote:

Armed WOBbery

ha! 


Only one arm though, I promise.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/20 at 4:33am
All light-ish sets of 8 last week.  Technique was tight, and movements were snappy.  Lots of conditioning, but no throws.  Too much happening.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/20 at 8:54pm
Well the forking gyms are closed, but fortunately I have a decent amount of strongman equipment at home, so my coach altered my programming.

Tuesday 3/17/20

Pushups / Pull Ups
  • 15 / 1
  • 14 / 2
  • 13 / 3
  • 12 / 4
  • 11 / 5
  • 10 / 6
  •  9 / 7
  •  8 / 8 - form broke down here
  •  7 / 1
  •  6 / 1
  •  5 / 1
  •  4 / 1
  •  3 / 1
  •  2 / 1
  •  1 / 1

KB Swings
  • AMRAP in 5 minutes with 55#
  • 102 reps

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/24/20 at 8:43am
Wednesday 3/18/20

Conditioning


Thursday 3/19/20

Sled Pull
  • 255 pounds
  • 3 sets of 3 minutes

Sandbag Carry
  • 100#
  • 3 sets of 80'

Single-Arm Waiter's Walks
  • 25# plate on end
  • 3 sets 80' per arm

Saturday 3/21/20

Conditioning

Sandbag Floor to Overhead
  • 100#
  • 3, 2, 3
  • egad I suck at these

Goblet Squats
  • 3 sets AMRAP 30 seconds with 55# kettlebell
  • 13, 13, 14

Farmer's Handle Shrug Walks
  • hold the shrug and walk 5 minutes
  • bare handle, 50# per hand
  • had to do it in sets - 200', 100', 100', 100'

Monday 3/23/20

BJJ Rolling
  • 40 minutes of getting my ass kicked by a 9-year old

Pushups / Pull Ups
  • 15 / 1
  • 14 / 2
  • 13 / 3
  • 12 / 4
  • 11 / 5
  • 10 / 6
  •  9 / 7
  •  8 / 8
  •  7 / 9
  •  6 / 5 - form broke down here
  •  5 / 1
  •  4 / 1
  •  3 / 1
  •  2 / 1
  •  1 / 1

KB Swings
  • AMRAP in 5 minutes with 55#
  • 93 reps

Getting it 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: 3/26/20 at 8:00am
Tuesday 3/24/20

BJJ Rolling
  • 40 minutes of getting my ass kicked by a 9-year old again
  • to be fair, said 9-year old is 5 foot 2 and has been training 10th Planet fervently for a year


Wednesday 3/25/20

BJJ Rolling
  • 30 minutes
Sled Pull
  • 255 pounds
  • 3 sets of 3 minutes
  • no small calves on this boy

Sandbag Carry
  • 100# for 100'
  • 100# for 100'
  • 150# for 20' , didn't expect the 50# to make that big a difference but it did.  It's mostly technique at this point I think.  I need to figure out a better grip for my T-rex arms to keep it high on my chest.

Single-Arm Waiter's Walks
  • 25# plate on end
  • 3 sets 100' per arm

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/20 at 10:07am
Gallabrae (Greenville, SC) Highland Games has been cancelled for the end of May.  No word on Blairsville at this time, but it's not until June.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/20 at 7:33am
Blairesville is out too. Dothan rescheduled for September 19th. Come on down!
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/31/20 at 5:38am
Yup.  Looks like they cancelled it the day after I posted that.  Dothan in September would be great.  I'll see if that's a trip I can make.

Tom

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