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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: 5/20/20 at 8:39am
Doing primarily sandbag work is humbling, but effective.  I'm also getting better at it, so there's that.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/03/20 at 9:35am
Still in it with strongman training and running a lot.  No idea when I'll return to a commercial gym.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/23/20 at 5:48am
Still haven't seen the inside of a regular weight room, but strongman training is keeping me busy.  I'm very close to being able to do farmers carries with body weight in each hand, though in my case that's not too impressive.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/30/20 at 5:33am
It is to be noted that farmers handles make a decent approximation of a trap bar for dead lifts in a pinch.

It is also to be noted that tabata push ups are awful in every way.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/20 at 10:39am
Still doing strongman training and running, and I'm still making progress.  I haven't thrown an implement in anger in many months, so it would be good to spend some time on that to keep my sanity.

Hope everyone is staying as safe and healthy out there as they can.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/19/20 at 9:16am
One month check in -
  • Sled work is the devil
  • Sandbags fight back
  • I'm good at pull ups
  • Single side farmers carries rule
  • I have the flexibility of a rusty lawn chair

That is all,

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/20 at 5:52am
Semi-regular check in -
  • Still doing only strongman work but no longer losing weight, which is good.  I'm moving great though.
  • I have managed to throw a little and am having to learn new leverages now that I'm 30 pounds lighter. 
  • Working on a speed game instead, but it's uphill without the extra mass and strength I used to have.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/20 at 11:39am
Can I borrow that 30lbs that you so frivolously threw away? 30lbs doesn't just grow on trees, ya know!? Must be f'n nice. For real though congrats on your hard work paying off. Ya done good.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/20 at 11:48am
It wasn't intentional, per se.  It is a mix of diet changes, stress, and old age.  I'm down to 172 now, but I sure can do pull ups.  HWFD is back to being comical.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/25/20 at 8:01am
Happy Throwsgiving brothers and sisters of Clan Heavy.  Extra pie for everyone!

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/21 at 7:14am
Quick update:
  • Made it through the holidays without losing any more weight.
  • Still haven't been in a commercial gym since March 21, 2020 due to virus risk to my family
  • My coach still has me training via strongman and bodyweight stuff and hopefully maintaining some strength
  • Actually welded up a barbell over the holidays that will work with my stash of weights and can deadlift again.  It won't support super heavy, but still -- it's deadlifts.

Everybody be well.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/21 at 6:00am
Back into dead lifts once a week with RDL accessories.  It feels good to be a human again.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/08/21 at 12:52pm
Proper logging again!  I have managed to get equipment sorted and will get my first COVID vaccine this coming Friday.

I have been doing mostly strongman type stuff and running for the past year.  I took up the running to be able to do it with my family.  The Mrs. and Roland the Destroyer are both runners, and Duncan and I got tired of being left out. 

I have no idea if I'll get to throw any games this year, but I plan on training as if I will.

Sunday 3/7/21

5k tandem run pushing Duncan
  • He's 13 now, and in his Freedom Chair he's about 115 pounds
  • It rolls like a mountain bike, but it's still 115 pounds

Monday 3/8/21

Squats
  • Max set of 8
  • First time doing actual back squats in a year
  • I'm weak and my shoulder mobility sucks

42# WOB
  • 5 reps after squatting
  • timing is excellent
  • height is not terrible

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/21 at 6:25am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/13/21 at 6:19am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/15/21 at 12:00pm
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/21 at 3:06pm
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: 3/19/21 at 11:19am
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/25/21 at 4:43am
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: 3/26/21 at 8:31pm
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

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/21 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/02/21 at 1:48pm
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: 4/05/21 at 11:59am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/21 at 6:35pm
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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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


Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/21 at 12:30pm
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

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 hours 17 minutes ago 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


Tom
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