Old Warhorse Template, Block 1
Made the transition to OWT last week but didn't post anything. Here are the maxes for Block 1:
Squat: 280, so 80% TM is 225
Bench: 255, so 80% TM is 205
PU: just BW
Dead: 380, so 80% TM is 305
Monday, April 16, 2018
BJJ: took it easy because of rib injury which is feeling better
Tuesday, April 17, 2018
OWT, Block 1, Wave 1, Session 2 (session 1 was last week)
Squat: 170x5x5
Bench: 155x5x5
PU: 5x5 (varied grips, 3 PU, 1 chin, 1 wide grip PU)
Notes: everything felt super easy as it should. I feel so much better after these high volume/low intensity sessions as opposed to high intensity/low volume where I feel wrecked.
Wednesday, April 18, 2018
Run 3 miles @10:24 min/mile
Thursday, April 19, 2018
BJJ: drills started from side control. Then roll 3x5 minute rounds.
Friday, April 20, 2018
Rest
Saturday, April 21, 2018
BJJ: open mat. rolled a few and learned a good way to prevent someone on their way to side control by using both hands to block their biceps.
Sunday, April 22, 2018
OWT, Block 1, Wave 1, Session 3
Squat: 170x5x5
Bench: 155x5x5
Dead: 230x3x5
Tom's Training Log
Re: Tom's Training Log
Last edited by Tom28 on Mon Apr 23, 2018 6:16 pm, edited 4 times in total.
Re: Tom's Training Log
Thanks Barkadion. Even after the first few sessions I feel the benefit of the lower intensity training. I feel like I could just keep going with the sets but I'm being conservative so I can keep on doing the other stuff I enjoy (BJJ and running). I'm finally convinced that I will get stronger with the lower intensity barbell work than the soul crushing super heavy (for me) lifting. It's taken quite a while for me to actually accept this even though Wendler and others have been saying it for years.Barkadion wrote:OWT is cool. Good luck, mate.
Re: Tom's Training Log
Old Warhorse Template, Block 1
Monday, April 23, 2018
Run 3 miles @ 10:18 min/mile
Tuesday, April 24, 2018
Off
Wednesday, April 25, 2018
OWT, Block 1, Wave 1, Session 4
Squat: 180x5x5
Bench: 165x5x5
PU: 5x5 (varied grips, 3 PU, 2 chin)
Then: neck harness, curls
Thursday, April 26, 2018
BJJ
Monday, April 23, 2018
Run 3 miles @ 10:18 min/mile
Tuesday, April 24, 2018
Off
Wednesday, April 25, 2018
OWT, Block 1, Wave 1, Session 4
Squat: 180x5x5
Bench: 165x5x5
PU: 5x5 (varied grips, 3 PU, 2 chin)
Then: neck harness, curls
Thursday, April 26, 2018
BJJ
Re: Tom's Training Log
Took some time off TB to do 5/3/1, but I'm back to TB so I figured I start up my log again. Took about 6 months off BJJ but I'm back at that too. 46 y/o, 5'8", ~170 lbs. Today's training:
Monday, March 18, 2019
Fighter Bangkok, Session 1:
Squat: 170x3x5
Bench: 150x3x5
PU: BWx3x5
KB swings 70 total per AA: 10L, 10Rx3, 5L, 5R
Neck harness
Tuesday, March 19, 2019
Run 2.75 miles in 28:21 ~10:17 min/mi
Wednesday, March 20, 2019
BJJ: defend double under pass with three techniques, third was a sweep. Roll a few rounds.
Thursday, March 21, 2019
Fighter Bangkok, Session 2:
Squat: 170x3x5
Bench: 150x3x5
PU: BWx3x5
KB swings 70 total per AA: 10L, 10Rx3, 5L, 5R
Friday, March 22, 2019
Fighter Bangkok, Session 3:
25 lb. KB - 10 swings, 10 squats, 10 press, 10 row, 10 push-ups x 5 w/1 min rest
Decided I need some SE for BJJ so I'm switching to Fighter I/A
Saturday, March 23, 2019
BJJ: bad day, nothing worth mentioning
Sunday, March 24, 2019
Rest day
Monday, March 18, 2019
Fighter Bangkok, Session 1:
Squat: 170x3x5
Bench: 150x3x5
PU: BWx3x5
KB swings 70 total per AA: 10L, 10Rx3, 5L, 5R
Neck harness
Tuesday, March 19, 2019
Run 2.75 miles in 28:21 ~10:17 min/mi
Wednesday, March 20, 2019
BJJ: defend double under pass with three techniques, third was a sweep. Roll a few rounds.
Thursday, March 21, 2019
Fighter Bangkok, Session 2:
Squat: 170x3x5
Bench: 150x3x5
PU: BWx3x5
KB swings 70 total per AA: 10L, 10Rx3, 5L, 5R
Friday, March 22, 2019
Fighter Bangkok, Session 3:
25 lb. KB - 10 swings, 10 squats, 10 press, 10 row, 10 push-ups x 5 w/1 min rest
Decided I need some SE for BJJ so I'm switching to Fighter I/A
Saturday, March 23, 2019
BJJ: bad day, nothing worth mentioning
Sunday, March 24, 2019
Rest day
Last edited by Tom28 on Sun Mar 24, 2019 1:42 am, edited 4 times in total.
Re: Tom's Training Log
welcome back
It ain't what you don’t know that gets you into trouble.
It's what you know for sure that just ain’t so.
It's what you know for sure that just ain’t so.
Re: Tom's Training Log
Thank you!godjira1 wrote:welcome back
Re: Tom's Training Log
Monday, March 25, 2019
Fighter Bangkok, Session 4:
Squat: 180x3x5
Bench: 165x3x5
PU: +5lb x3x5
Farmer's Walks: 45lb plates x 3 ~1min trips
Finish with 10 min bike
Notes: Great workout
Tuesday, March 26, 2019
Fighter Bangkok, Session 5:
KB Complex then 2 mile run 21:41 ~10:49 min/mile
Wednesday, March 27, 2019
Rest day
Thursday, March 28, 2019
Fighter Bangkok, Session 6:
Squat: 180x3x5
Bench: 165x3x5
PU: +5lb x3x5
KB swings 80 total (25 lb KB)
Finish with 10 min bike
Friday, March 29, 2019
Slow 4 mile run
Saturday, March 30, 2019
BJJ: goal today was to focus on only 2 things, side control transition to mount, then finish with Americana. Worked out well, tapped someone with it.
Sunday, March 31, 2019
Off: hopefully a little par 3 golf with my 8 year old
Fighter Bangkok, Session 4:
Squat: 180x3x5
Bench: 165x3x5
PU: +5lb x3x5
Farmer's Walks: 45lb plates x 3 ~1min trips
Finish with 10 min bike
Notes: Great workout
Tuesday, March 26, 2019
Fighter Bangkok, Session 5:
KB Complex then 2 mile run 21:41 ~10:49 min/mile
Wednesday, March 27, 2019
Rest day
Thursday, March 28, 2019
Fighter Bangkok, Session 6:
Squat: 180x3x5
Bench: 165x3x5
PU: +5lb x3x5
KB swings 80 total (25 lb KB)
Finish with 10 min bike
Friday, March 29, 2019
Slow 4 mile run
Saturday, March 30, 2019
BJJ: goal today was to focus on only 2 things, side control transition to mount, then finish with Americana. Worked out well, tapped someone with it.
Sunday, March 31, 2019
Off: hopefully a little par 3 golf with my 8 year old
Last edited by Tom28 on Sat Mar 30, 2019 8:02 pm, edited 4 times in total.
Re: Tom's Training Log
I've run Fighter Bangkok prior to my current cycle and I will be back to it's green version for the summer time. Love the structure!!!
Good luck with the Bangkok!
Good luck with the Bangkok!
"Man is what he reads." - Joseph Brodsky
Re: Tom's Training Log
Thank you! Throwing that KB session in rather than a 3rd barbell session keeps things fresh. I love the variety that Fighter I/A brings.