Nasgaweb Homepage
Forum Home Forum Home » Nasgaweb Forums » Training Logs
  New Posts New Posts RSS Feed - TRAINING LOG: Tom Lawrence
  FAQ FAQ  Forum Search   Events   Register Register  Login Login


Database

scottishheavyphotographs.com Old Celt Equipment

TRAINING LOG: Tom Lawrence
 Post Reply Post Reply Page  <1 464748
Author
Message
  Topic Search Topic Search  Topic Options Topic Options
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/21 at 11:09pm
Tuesday 4/20/21

5K run


Wednesday 4/21/21 - lifting really late at night

Dead Lifts
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 15 total sets

Meadows Rows
  • 4 sets of 12

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/21 at 10:53am
Thursday 4/22/21

7k run


Friday 4/23/21

Bench Press
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 11 total sets

Push Up Super Set 
  • 37 reps after the last bench set


Waiter's Walks
  • 11 runs of 200'
  • 25# plate
  • giant sets with bench press

Push Press
  • Max set of 4 up to a working weight
  • Then 4 sets of 4
  • 8 total sets


Saturday 4/24/21

12k run


Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/29/21 at 5:48am
Monday 4/26

Squats
  • Max set of 8 up to a working weight
  • 5 total sets

55# KB swings
  • 5 sets of 10
  • giant sets with squats

50# Sandbag Carry
  • 5 sets of 240'
  • giant sets with squats


Tuesday 4/27

Spent the evening teaching a group of Cub Scouts how to throw Braemar stone and caber.  They did amazing for such little kids.



Wednesday 4/28

Dead Lifts
  • Max set of 8 up to a working weight
  • 11 total sets


Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/21 at 5:57am
Friday 4/30/21

Bench Press
  • Max set of 8 up to a working weight
  • 8 total sets

Push Up Super Set 
  • 39 reps after the last bench set


Push Press
  • Max set of 8 up to a working weight
  • 5 total sets

Pull Ups
  • 3 sets of 8

Saturday 5/1/21

I ran the caber station at the Northeast Georgia BSA Mountain District Spring Camporee, whose theme was highland games.  I managed to get a hundred or so Scouts through a caber event with no injuries.  After the 'games' I also stayed extra with a few of the bigger boys and taught them to throw a proper 22 pound Braemar stone.  It was a good day.


Monday 5/3/21

Squats
  • Max set of 5 up to a working weight
  • 7 total sets

100# Sandbag Squat finisher
  • 1 set max reps = 18

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/21 at 6:04am
Wednesday 5/5/21 - lifting really late at night again

Dead Lifts
  • Max set of cinco
  • 13 total sets

RDLs
  • 3 sets of 10
  • giant sets with rows

Meadows Rows
  • 4 sets of 12
  • giant sets with RDLs

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/11/21 at 7:32am
Friday 5/7/21

Bench Press
  • Max set of 5
  • 8 total sets

Push Up Super Set 
  • 44 reps after the last bench set


Push Press
  • Max set of 5
  • 5 total sets

Pull Ups
  • 5 sets of 5


Monday 5/10/21

Squats
  • Max set of 5 up to a working weight
  • Then 3 sets of 5
  • 8 sets total

100# Sandbag Squat finisher
  • 1 set max reps = 13

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/21 at 12:57pm
All of the last week or so has disappeared into injury recovery.  Same old posterior chain sacrum, hips, low back stuff.  This time it was caused by dead lifting and laterally shifting the front of my little John Deere tractor out of a mud wallow.  On the upside, I am physically capable of dead lifting and laterally shifting the front of my little John Deere tractor out of a mud wallow.  On the downside, it made squats and dead lifts for the following week very hurty.

Should be back in business this week.

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/03/21 at 8:16am
I am fully vaccinated and set foot back in my regular gym on Tuesday for the first time since March 21, 2020.  There were some regulars there I was glad to see again and some brand new weirdos to avoid.  Par for the course.

Tuesday 6/1/21

Squats
  • max set of 5 up to working weight
  • then 4 sets of 5

Front Squat
  • finisher exercise
  • one set max reps

GHRs for stretching


Using a proper bar with proper plates in a real rack was blissful, and my legs could definitely tell the difference between home gym vs. 'real gym'.  It felt so good to be back in the Church of Iron.

Of note, Duncan gets his second shot today.  In two weeks he gets to rejoin the world.  His particular vulnerability to respiratory fatality has been what has kept the whole family locked down for so long.  That only leaves his not so little brother, the Destroyer to go.  Hopefully they will clear his age group to receive vaccines soon.

See ya in church.

Tom



Edited by TomLawrence - 6/07/21 at 6:53am
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/21 at 6:53am
Thursday 6/3/21

Bench Press
  • Sets of 5 up to working weight
  • Then 4 sets of 5
  • 9 sets total

Push up finishing set = 46 reps

Push Press
  • Sets of 5 up to working weight
  • Then 4 sets of 5
  • 8 sets total

Pull Ups
  • 8 sets of 5
  • giant sets with push press

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/16/21 at 1:20pm
Fell behind on logging again.  I had a schedule change and an accessory programming shakeup.  Normal distance running training not included in this --

Tuesday 6/8/21

Squats
  • Max sets of 6
  • 8 total sets

Band Pallof Press
  • 4 sets of 8

Band Ab Crunch
  • 3 sets of 15

Single Arm Waiter's Walk
  • 3 runs of 120 feet per hand with 25# plate on edge


Wednesday 6/9/21

Bench Press
  • Max sets of 6
  • 7 total sets

Banded Tricep Pushdown  / Hammer Curl
  • giant sets
  • 3 rounds of 20 per

Banded Rear Delt Fly / Band Face Pull / DB lateral raise / Plate front raise
  • circuit work
  • 3 rounds of 15 per


Friday 6/11/21

Dead Lift
  • Max sets of 6
  • 11 sets total

Bird-dog over bench
  • 3 sets of 10

Half kneeling band adductor exercise
  • 3 sets of 20

Hip circle walks
  • 3 sets of 20 feet

Glute Bridges
  • 3 sets of 12


Tuesday 6/15/21

Skwats
  • warmups and then max doubles
  • 9 sets total

1/2 Turkish get-up
  • 3 sets of 5 per side

Single-arm Waiter's Walk
  • 3 runs of 120' per arm
  • 35# dumbbell

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/21 at 9:08am
Not dead - just traveling a lot.  Still lifting as I can.  July is crazy month.

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/21 at 7:02am
Still not dead, but traveling more and out of the church of iron for the month of August.  My coach has me back on strongman protocols, so lots of sandbag work - lifts, loads, and carries.

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/21 at 3:31pm
Back to normal programming and into proper weight rooms.  I'll get back on proper logging shortly, but I did want to mention that SSB squats and yoke walks are humbling.  I have lost a lot of strength in the interim of ghetto gym equipment and heavy endurance conditioning.  The next six months are going to be nothing but rebuilding, but I trust my coach.  Strength will come back and I should be able to keep my endurance gains if I can keep my body weight down.

Tom
Aim high. Stay hungry.
Back to Top
 Post Reply Post Reply Page  <1 464748
  Share Topic   

Forum Jump Forum Permissions View Drop Down

Forum Software by Web Wiz Forums® version 10.11
Copyright ©2001-2012 Web Wiz Ltd.

This page was generated in 0.094 seconds.