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Brian’s Training Log

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  • DL 45x4, 135x4, 185x4, 225x4, 275x4, 315x1, 355x1, 285x4x4
    1 count BP 45x4, 95x4, 135x4, 155x4, 175x4, 195x1, 205x1, 170x4x4


    • finally a row session that felt good.

      3 rounds of 2000m at 2k split + 20 seconds then 500m at 2k + 16, done continuously. 33:04 total time, 2:12 average, 19 s/m average.

      followed this with 25 reps x 6 different low intensity med ball throwing variations


      • HBBS 45x4x3, 95x4, 135x4, 165x4, 185x4, 205x4, add belt 225x4, 245x1, 265x1, 235x4x4, on the 3 minute
        Press 1.0 with belt 105x6x5 sets on the 3 minute
        Chinups 6 minutes AMRAP (8,5,4,4,4,4, done EMOM).
        47 minutes tip to tail and better than how I thought it would go walking in to the gym.


        • 5 min w/u
          10x :30 work/1:30 rest; goal was 150m in each. First 5 were there, but then missed the sixth one. Still finished 1486m total. Compared to last time, this was much steadier start to finish with lower stroke rates in each piece.
          5 min c/d
          Last edited by briangoldstein; 02-05-2019, 03:17 PM.


          • 1 - bad DOMS yesterday. 2 - kiddo was up up at 425, back down at 515, woke up late at 715 and I was subsequently in a rush at the gym before work.

            DL 45x4, 135x4, 185x4, 225x4, 275x4, 315x4, 340x1, 365x1, 295x4x2
            TnG BP 135x15+5+4+3


            • 5 min w/u
              25 min row 5741 m 19 s/m avg.


              • 1ct pause bench 45x4x2, 95x4, 135x4, 165x4, 185x4, 200x1, 210x1 but would’ve been redlighted because my butt came off the bench, 185x4x2

                2ct pause leg press 3x45# plates/side 12+4+4+4+3+3
                Original plan was 2ct pause squats, but dude was curling 75 pounds on 5 minutes rest in the rack.

                lat pull down 15+5+5+5+5+5
                triceps push down 12x3
                abs 25x5

                eh, I got in my plan almost as planned this week!


                • Chest cold got worse over the weekend. Laid up yesterday and kiddo split his lip, requiring stitches.

                  today: 5 min w/u
                  10x1:00/1:00 goal was 270m per work period; got that for the first 7 before wheels fell off in the 8th. 9th and tenth made partial redemption and finished with 2675 cumulative meters.
                  5min c/d


                  • still feeling the chest cold and kiddo woke up at 410,425, 515, 545, and 630 this morning

                    all told, still good.

                    HBBS 45x4x2, 95x4, 135x4, 185x4, add belt 225x4, 275x1@7.5-8, 225x4x2
                    Press 1.0 w/ belt 110x5x5
                    lat pull down 6 min amrap 120 x 86 reps (12-12-10-10-10-8-8-8-8)


                    • another crappy night's sleep + cold continues

                      35 min row, 7932m 2:12.3 avg split 16 spm average, negative splits for the first 30 minutes - great workout today. I last did this exact workout on 11/14/18, and set a PR of 8042m/2:10.5/18spm. so, like, almost as fast, just a little bit more efficient per stroke.

                      passed 600km lifetime on the Erg, so that's cool.
                      Last edited by briangoldstein; 02-14-2019, 07:22 PM.


                      • DL 45x4,135x4, 185x4, 225x4, 275x4, 315x4, 365x1@9.5 - kicked the bar way out front, 315x4

                        1ct BP 45x4, 95x4, 135x4, 165x4, 185x4, 205x1, 175x4x2

                        cold and poor sleep finally caught up with me. Finishing this block next week, then pivoting to more hypertrophy ish work.


                        • It's cold and I'm tired.

                          Gym was crowded but bench was open

                          2ct pause Bench 45x8, 95x8, 135x8, 155x8x4
                          Seated DB Press 30s x 12 x 3
                          Lat Pull down 140 x 12 x 3
                          DB Curl 12x3
                          Triceps Push down 12 x 3
                          Abs 25x8



                          • Snow day and wife has class. Living room lower body.

                            Min 0-1-2: 6 jump squats
                            Min 3-4-5: 10 lunges each leg
                            Min 6-7-8: 6 Single Leg RDLs each leg
                            Min 9-10-11: 8 side lunges each side
                            Min 12-14-16: 12 single leg hip extensions, left leg
                            Min 13-15-17: 12 single leg hip extensions, right leg
                            Min 18-19-20-21: 25 squats
                            Min 22-23-24-25: 25 glute brdiges


                            • Travel day yesterday. Then wife had food poisoning at 225, kiddo up at 445, back down, up again at 645.

                              At output performance in STL:

                              trap bar dl 20kg x8, 60kgx8, 100x8, 120x4, 140x4, 120x4x2
                              football high incline press bar x8, 65 pounds x8, 95 pounds x8x3
                              ss yoke bar 65 pounds x6, 155x6x3
                              lever row 20kg plate x10x2 each side

                              ski erg part A: 10x:30/:30 avg 2:00/500m split
                              rest 5 min
                              ski erg part B: 10 minutes steady. 2144m/2:19.9 avg split.

                              Fun but weird to play play with all this stuff. Nice change of pace this week.

                              Hopefully ill I’ll get back here tomorrow for arms, abs, and more ski erg.
                              Last edited by briangoldstein; 02-22-2019, 05:27 PM.