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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: 10/22/17 at 3:56pm
Last week was crap.  I was sick and everything hurt, but I still got everything in in sets of 8 protocol except dead lifts.

Better now and I spent the last two days conditioning.

Unassembled Caber
  • chainsaw x lots
  • loading into truck x lots
  • unloading from truck x lots
  • sledgehammer & wedge x lots
  • splitting maul x lots
  • wheelbarrow x lots
  • wicked pump



Tom



Edited by TomLawrence - 10/24/17 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: 10/24/17 at 12:50pm
Tuesday 10/24/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then triples with 95, 105, 115, 125, 135, 145, 155, 165, 175
  • Done.  Took way too long, but I did the work.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/17 at 11:01am
Wednesday 10/25/17

Dead Lift
  • 45x10, 75x10, 95x5, 115x5
  • Then triples with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355
  • When it's a good dead lift day, it's a good day


Thursday 10/26/17

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then triples with 95, 105, 115, 125, 135, 145, 155, 165, 175


Friday 10/27/17

Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then triples with 135, 155, 175, 195, 215, 235, 255

Good Mornings
  • 45x10, 75x10, 95x5, 115x5, 135x3
  • Giant sets with squats

Finally over this crud I had, and starting to feel more human.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/17 at 3:09pm
Bloody wasted week.  I got a stomach virus right after bouncing back from the cold I had.  I dropped several pounds of non-water weight and I can't move air properly yet. I only managed to lift one day, so I did it right:

Friday 11/3/17

Squats
  • Sets of 6 with 45, 75, 95, 115, 135, 155, 175, 195

Good Mornings
  • Sets of 6 with 45, 75, 95, 115
  • Giant setted with the squats

Just felt good to be under the bar.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/17 at 12:44pm
Back on it.  What do we do when we feel weak?  A:  double down.

Monday 11/6/17

Push Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155

Paused Bench Press
  • 95x5, 115x5, 135x5, 135x5, 135x5

Barbell Rows
  • 95x5, 115x5, 135x5, 135x5, 135x5
  • giant sets with bench press

Tuesday 11/7 - Wednesday 11/8 = long drives to and from left coast Florida

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/17 at 12:47pm
Thursday 11/9/17

Squats
  • Sets of 6 with 45, 75, 95, 115, 135, 155, 175

Good Mornings
  • Sets of 6 with 45, 75, 95, 115
  • giant sets with squats


Friday 11/10/17

Bench Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185

Strict Press
  • 5 sets of 5 with 95

Chin Ups
  • 5 sets of 3 in giant sets with strict press

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/15/17 at 1:19pm
Monday 11/13/17
Walked 1 mile
Core stuff


Tuesday 11/14/17

Push Press
  • Sets of 10 with 45, 65, 75, 85, 95, 105, 115

Paused Bench Press
  • 3 sets of 10 with 95

Barbell Rows
  • 3 sets of 10 with 95
  • giant sets with bench press


Wednesday 11/15/17

Deads
  • Sets of 10 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235

Paused Squats
  • 3 sets of 10 with 135
  • hate

Rickshaw Shrugs
  • 3 sets of 10 with 180
  • very light but I was working in

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/17/17 at 12:27pm
Thursday 11/16/17

Bench Press
  • Sets of 10 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155

Strict Press
  • Sets of 10 with 95, 85, 85

Pull Ups
  • 3 x 3
  • giant sets with strict press


Friday 11/17/17

Squats
  • Sets of 10 with 45, 75, 95, 115, 135, 155

Good Mornings
  • Sets of 10 with 45, 75, 95
  • giant sets with squats

Paused Dead Lifts
  • 3 x 10 with 135
  • pause at the knees
  • embrace the suck

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/27/17 at 5:03am
Monday 11/20/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185

Paused Bench Press
  • 5 sets of 5 with 135

Barbell Rows
  • 5 sets of 5 with 135
  • giant sets with bench press


Wednesday 11/15/17

Deads
  • 45x10, 75x10, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375

Paused Squats
  • 5 sets of 5 with 175

Wednesday - Saturday
  • travel
  • pie

Sunday 11/26/17

Squats
  • 45x5, 75x5, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 235, 255, 275
  • Just getting one in while there was an hour to spare

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 11/28/17 at 1:33pm
Hey Tom,was that your Duncan that sent Brian Alsruhe a get well card??
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Originally posted by dWood dWood wrote:

Hey Tom,was that your Duncan that sent Brian Alsruhe a get well card??


Yup.  Brian has helped me out with some strongman stuff, and as you know, he does a lot with adaptive / disabled athletes.  Duncan respects that and he knows a lot about hospitals, so he sent him some encouragement.  We didn't expect him to put it in the video, but Duncan was thrilled.
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Catching up --

Tuesday 11/28/17

Push Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115,125, 135, 145, 155

Paused Bench Press
  • 5 x 5 with 155


Wednesday 11/29/17

Dead Lifts
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315

Squats
  • 3 x 5 with 175


Thursday 11/30/17

Bench Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135

Strict Press
  • 3 x 5 with 115


Friday 12/1/17

Squats
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 195


Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/04/17 at 8:58am
Holy sheaf!  Florida games start in a little over a month.  Better get crackin'.

Saturday 12/2/17

Staging
  • Gear check, repaint trig, set up WOB bar, etc.
  • 50 light hammer winds to remind myself which way is up
  • 42# WOB down-up drill and four easy throws to check set up
  • Ok, let's go.

Sunday 12/3/17

Braemar
  • Toes to board x 5 with 22.2# stone
  • 1/4 step standing throw x 5 with 22.2# stone
  • 1-2 drill x 5 with 22.2# stone
  • Full throws x 5 with 28# stone

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 12/04/17 at 2:36pm
Thought so,so cool! Have a great holiday season and Merry Christmas to you and your family
JUST BRING IT /

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And to you good sir.

Monday 12/4/17


42# HWFD
  • Cast and drop x6
  • Standing throw x 10
  • Single turn x 5
  • Full throws x 5
  • Gonna feel this practice 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: 12/11/17 at 8:52pm
Tuesday 12/5/17

Push Press
  • 45x10, 65x10
  • Then sets of 3 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175

Paused Bench Press
  • 5 set of 5 with 175


Wednesday 12/6/17

Dead Lifts
  • 45x10, 75x10
  • Then sets of 3 with 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335


Thursday 12/7/17

Bench Press
  • 45x10, 65x10
  • Then sets of 3 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165 175, 185, 195, 205, 215

Friday - Sunday
  • I missed squats, light hammer, and WOB practice due to the first significant snowfall of the year.
  • However, I did shovel a lot of snow, which I will call Canadian Sheaf Drills
  • So there.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/17 at 10:10pm
Tuesday 12/12/17

Push Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 130, 130, 130, 130, 130, 130

Paused Bench Press
  • 3 sets of 5 with 135


Wednesday 12/13/17

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 265, 265, 265, 265, 265, 265


Friday 12/15/17

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

Bench Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 115, 115, 115, 115, 115


Sunday 12/17/17

16# Hammer
  • In the cold and drizzle... fine Scottish weather
  • Walking winds 4 sets of 50'
  • One wind throws x 5
  • Two wind throws x 5
  • Three wind throws x 6
  • As much as I could safely handle with as wet as it was
Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/17 at 9:45pm
Tuesday 12/19/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125, 135, 145, 155, 165, 165, 165, 165

Paused Bench Press
  • 3 sets of 3 with 155

T-Bars
  • 3 sets of 5 with 75
  • just trying to get some contraction in the upper back, I'm stiff from hammers

Tom

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Wednesday 12/20/17

O-Stone
  • In the fargin mud!
  • 10# Stone center pivot drill x 5
  • 10# Stone walk and pop x 5
  • 16# Stone toes to board throws x 10
  • 10# Stone center pivot drill to throw x 10
  • 16# Stone MSA throws x 5
  • Really trying to work on the positions and the flow
  • Had to move the trig three times due to tearing up the ground, but it was all good.

Heavy deads tomorrow.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/30/17 at 4:57pm
Not dead.  Just on travel and I don't have my log book.  I'll catch up in a couple off days on the lifting and throwing and hiking that has been done.

Tom

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Thursday 12/21/17

Dead Lifts
  • 45x10, 80x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 335, 335, 335
  • All compressed, no extras because the gym was slammed.


Saturday 12/23/17

Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 205, 225, 225, 225, 225

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 195, 195, 195

Monday 12/25 - Saturday 12/30
Yoda hikes nearly every day
  • Averaged 2+ miles per hike on soft sand, packed sand, and sidewalk.
  • Longest hike was on Christmas Day was a 5k
  • 60# Master Yoda... er Duncan

Back to it normal fashion this week beginning with push press later today.

Wishing everyone a strong 2018.

Tom
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Tuesday 1/2/18

Push Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145

Paused Bench Press
  • Sets of 5 with 135, 145, 155 ,165, 175

Wednesday 1/3/18

Dead Lifts
  • Sets of 6 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275
  • Crowded as hell in the gym, so it was all I got done

Thursday 1/4/18

Strict Press
  • 5 x 5 with 95

Bench Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165

Tom

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Saturday 1/6/18

Clear weather!  So...

WOB
  • down-up drill x lots
  • high pull and drop x 10
  • dead pull x 10
  • regular throws x 5
  • frozen ground is frozen!

Tom
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Sunday 1/7/18

I broke my left pinky toe on a doorjamb while carrying Duncan.  Fortunately my Tanel shoes are tight so throwing was not an issue while it stiffened up.

28# LWFD
  • hold the X drill x 10
  • cast and drop x 5
  • standing throw x 10
  • single turn x 10
  • full throws x 6
  • solid
Tom

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A little compressed timing early this week as I try to fit things in.

Tuesday 1/9/18

Push Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125


Wednesday 1/10/18

22# Hammer
  • winds x 15-ish
  • walking winds, 2 sets of 50'
  • 1 wind throws x 5
  • 2 wind throws x 5
  • 3 wind throws x 5

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 14 hours 6 minutes ago at 11:54am
Thursday 1/11/18

Dead Lifts
  • Sets of 8 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235
  • Still toasted from hammer practice and it showed

Paused Squats
  • 3 sets of 5 with 155


Friday 1/12/18

Bench Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145
Barbell Rows
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115
  • Giant sets with bench press

Strict Press
  • 5 sets of 5 with 95


Sunday 1/14/18

Caber
  • pick and hold x 3 @ 30 seconds each (took more than three picks to do this)
  • pick and walk x 2 @ 100' each

Sheaf
  • Bottom drill x 5
  • Set and pull x 5
  • Wind and drop x 5
  • Throws x 5

Tom
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