Tuesday, April 30, 2019


Yesterday, Sunday, played in church but felt less than well, and had a bit of a temperature, so cancelled my afternoon and basically slept the rest of the day. I think I got dehydrated during Thursday's ruck and should have had water to drink with me along the way.

Today, Monday, feeling much better - still not over whatever it was altogether, but better.

Walk w/ 25 lb plate in backpack, total 4 miles w/ 2 stops along the way.

Monday, April 29, 2019


Today, Saturday

Walk to the high school and back, twice, total 2.4 miles, and even jogged a bit of it, all with a backpack that weighed about 30 lbs.

Friday, April 26, 2019


Today, Friday

Plenty tired and sore from the long, heavy ruck yesterday, plus a long and busy day.

Stretch, including several bw-only getups to elbow and one to hand each side.

1A bar hangs - haven't done in a while, mostly kept a toe on the ground or on something. Good to stretch out this way, especially my right shoulder.

WM: bw-only but 5L/R, unusual for me to do that many but they felt good.

Rings: StC + angled FL x 1

Thursday, April 25, 2019


Today, Thursday

Ruck w/ 65 lbs, 3 miles to Glen Rock and back. Tried to keep HR lower, was successful for the first half but not the second. Walk was uphill both ways - uphill to the middle then down both ways.

Wednesday, April 24, 2019

Dip, Rings, 1A1L PU, DL, light ruck

Today, Wednesday

Dip stretch + 1 dip - x 2 w/ break between

Rings: StC + angled FL x 1

1A1LPU - on 12" box, very slight lowering, a double each side

DL - conventional double over

130 x 1, 2, 2

on 3/4" platform

140 x 1

walk 2 miles (grocery store and back) with a 25 lb plate in my regular backpack.

Tuesday, April 23, 2019


Yesterday, Monday, added a 5 kg and a 2.5 kg plate to the pack, walked 1.1 miles. Because the 5 kg plate was outside the same bricks, the weight distribution felt tougher - a slog.

Today, Tuesday, walk to OPRC and back w/ just backpack, home for 10 minutes, then to grocery store and carried about 40 lb. of groceries home with me. A few bw-only windmills on the way to the grocery store.

Total walking distance - 5.7 miles, estimated walking time just under 2 hours.

Saturday, April 20, 2019

Ruck 1.6 mi w/ 65 lb

Today, Saturday

Ruck - 65 lb, 1.6 miles. Checked HR - avg 142, my wife walked with me, pace was easy conversational except when going uphill, and even then it was still conversational

Thursday, April 18, 2019


Last ruck was Saturday.

Big day Sunday.

Monday, big day - passed SFB w/ Phil, worked on barbell OHP

Tuesday - dead tired, walked

Wednesday - walk, still a bit tired, was in NYC, many rehearsals

Today, Thursday:

Short walk, then a very busy teaching day. In a short break:

1A1L plank holds

DL: conventional, double overhand, paused tng

110 x 5
120 x 4
130 x 2 - grip

I'm thinking of working up to 130 x 5 x 5 once a week

Sunday, April 14, 2019


1.2 mile walk, today with 65 lb, up from 45 yesterday.

Saturday, April 13, 2019


Walk to grocery store and back, about 2 miles, w/ 52 lb pack (and groceries in a bag on the way home).

While teaching, some 8 kg windmills, and a quick StC + FL on the rings

Friday, April 12, 2019

Walk/Ruck, variety

Yesterday, Thursday, 52 lb. backpack, carried new dry cleaning to cleaners, picked up old and walked home with it. Computer says it's 0.4 miles each way, so we'll call it 3/4 of a mile. Ran into our neighbor from across the street, chatted with him standing still and also walking. Observation - standing with a 50 lb. pack is not at all difficult.


Dip Stretch + 2 dips

WM: 8 kg x 3L/R

Rings: StC + angled FL

Wednesday, April 10, 2019

Short walk, DL, Variety

Short ruck, about 35-40 lbs. just into town to the pharmacy and back. Focus on evening out shoulders in the hope of preventing left hand numbness - seemed better.

DL, conventional, all double overhand and paused tng:

110 x 4 67.6%
120 x 3 73.8%
130 x 2 80.0%
140 x 1 86.2%

Considering working up to 5 ladders of 1-2-3 with 130 kg, thinking about how to structure.

For today, 4-3-2-1 was good - first deadlifts in 10 days or so.


Dip Stretch

Dip x 2

WM: 4 kg x 3L/R

1APU @ 8" x 1L/R, 1L/R

Rings: StC + angled FL

Tuesday, April 9, 2019


2.1 mile ruck with 45 lbs or so in my new backpack in the from of sand "bricks"

Some numbness in left arm - ugh

Monday, April 8, 2019

More weighted walking

Today is Monday

Saturday, Inman walk w/ 75 lbs to corner of Spring Ave. and back

Sunday, nothing

Today, Monday,

Dip stretch + 2 dips

WM: 4 kg x 1L/R

Inman walk w/ 75 lb. again. Both times, Steinborn the weight up. Saturday, right; today, left

new backpack arrived, so

backpack w/ 45 kg (99 lb) to corner of Spring Ave. and back.

Friday, April 5, 2019


Today, Friday

walk to grocery store w/ 15 kg plate in my backpack.

Dip Stretch

1APU @ 8" x 1R/L, 1R/L, 2R/L

Thursday, April 4, 2019

Variety - walk, rings

Today, Wednesday

Walk 3 miles


StC + angled FL

Archer PU, alternating singles, l-sit, 2 each way

Tuesday, April 2, 2019

weighted walk, 1APU, light SN

Nothing Sunday except some stretching.

Monday walk 3 miles but no exercise

Today, Tuesday


walk about 1/2 mile with 3 x 15 kg plates in a backpack - not easy

1APU @ 8" x 5 singles R/L

SN: 12 kg x 50R/L in 4:30. Grip a little iffy by the end but still strong enough to get the job done.

short walk