Thursday, May 30, 2019

Time under bar, SQ OTM


WM - only 6 kg, but getting better acquainted with what my personal setup needs to be.

Bar work. 95 lb, 1 SQ every minute

2 min, grip cramping - realized I'd done all that chopping in the back yard, so decided to reset. 5 min rest, and 5 min rests between everything below.

5 min, medium grip
6 min, narrow-ish grip
4 min, wider grip

Last week, just one "set" with 75 lbs. for 8 minutes, so more weight today, and greater volume as well

Wednesday, May 29, 2019


Last Saturday, in anticipation of a few days off, I did my first two-days-in-a-row-going heavy Ruck. 80 lbs on the way to the store and 19 lbs. of groceries additional on the way home.

Nothing Sunday, Monday, or Tuesday except a little bw-only stuff at the hotel gym.

Today, 1.9 miles w/ 3 metal plates, total about 80 lbs. Getting tired of losing the circulation in my arms.

Saturday, May 25, 2019

Variety, Ruck

Today, variety: 1A1L elevated hand PU, dip stretch, rings

Ruck 231 lb on the way there, 249 on the way home.

Friday, May 24, 2019

Ruck, SW

Weighed 231 w/ pack so about 80 lbs, walk 2.5 miles via back way to grocery store. HR was high, 144 average and 164 max, pace showed 23:08/mile but I stopped briefly a few times. Also was relatively early in the day at 9 am.

The change from 50 up to 70 lbs. didn't seem difficult, but today w/ 80 lbs was definitely harder. We will stick with that weight for a while and expect HR to come down.

Pack was 3 of my metal plates, two in hydration slot and one strapped into the main compartment.

A bit later,

kettlebell swings - a bunch of sets of 10 2-hand swings with 24, 32, 44 kg bells

kettlebell cleans: 2 x 24 kg x 5, 5

Thursday, May 23, 2019


Today, Thursday

Lots of windmills - bodyweight only for 3 each side, then a bunch of alternating singles with a 6 kg, then a double @ 6kg to finish, everything LF (left side first). Did the dip stretch after the bw-only and before the weighted, also experimented with shrugging into the dip stretch position.

Good day w/ windmills, all in all - form is better.

DL - as always lately, standing on 3" platform

110 x 5 singles, double over, about OTM

120 x 1 r/u, x 1 l/u

130 x 1 r/u, x 1 l/u

Very interesting that my "preferred" grip, l/u, seems slower through my sticking point that's a few inches off the ground. I don't know if this is because it's the second lift with the same weight on relatively short rest, or because l/u really isn't my best grip.

Next time, will try l/u first and r/u second to see what we think.

Still playing with keeping the bar pulled close and sitting back at the start, also slightly narrower, slightly more turned out stance, also getting tighter at the top by opening groin, lengthening spine, flexing upper back muscles, and more.

Later, a fun thing with a barbell as Inman prep

Every :55, a single HBBS with 75 lbs, and stand there in between. 8 reps, so almost 7 minutes with the bar on my back. All the squats were prying, very deep, and 5 seconds at the bottom, and felt great.

Tuesday, May 21, 2019


Sunday, no lifting - yet another big day, played for the social hour for a solid hour after church

Monday, still very tired, walked twice but no lifting and no rucking

Today, Tuesday:

DL on 3" platform. Starting with bar very close to shins

110 kg x 1, 1, 1 double over
120 kg x 2 double over
130 kg x 2, r/u

Very interesting that 130 kg slows down right where 140 kg stopped last session. Need to spend some time with 130 and figure this out, maybe even some time at 120 or 110 and going for speed through there. Not sure if this is what I need, but it will be the next experiment. Slowing down point is basically where the floor is without the elevation.

Also experimenting with grip - trying to grip the bar double over, then switch grip without moving feet - interesting, and not what I usually do.


Friday, May 17, 2019


Yesterday, Thursday, just variety with my nephew visiting - Rings StC + FL, dragon flags, archer pullups, cossack stretches and splits.

Today, Friday:

Ruck w/ 60 lbs. Duration 43 min, page 21:30/mi, average HR 131, max 146 - altogether better than earlier in the week, when pace was 22:30, average HR was 134 and max was 158, distance 2.37. Managed to hydrate well when I got home.

Some more variety - barbell mil press w/ 65 lbs. x 2, x 5, FSQ 65 lbs x a few.

Wednesday, May 15, 2019


Yesterday, Tuesday:

Busy day, but a brisk ruck w/ 50 lbs. in the pack and groceries on the way home, 2.3 miles the back way to the grocery store. My first brisk walk w/ 50 lbs, average HR was 134, max was 158. Weather was perfect, about 50F. The HR curve basically mirrors the topography - at 156 for a while going a longish, steep hill.

Before that, a few bw-only windmills and some Cossack stretches

Monday, May 13, 2019

Variety, walk/ruck, DL

Yesterday, Sunday, no exercise

Today, Monday, still raining outside

Dip stretch + 3 dips

Played around w/ barbell clean @ 65 lbs.

Clean, switch to press rack, press x 5, focus on rotating hips under and tight abs.

Clean, FS x 5

Shoulders and t-spine feeling really opened up.

Walk 2 mi, grocery store and back, w/ 25 lb in pack

A bit later, deadlift - an interesting day on 3" platform (4 thickness of 3/4" plywood).

130 kg x 1 double over, x 2 r/u, x 3 l/u, all very light and paused tng

140 kg x fail, x fail - very interesting because the weights definitely broke off the ground and stopped, more or less, right where my conventional start is when not pulling from elevation. Very interesting indeed. Both time, fought with it where it stopped for a couple of seconds before setting it down.

Saturday, May 11, 2019

Variety, Ruck, Walk

Yesterday, Friday, walk/ruck to grocery store w/ 25 lb weight in pack, additional weight for groceries on the way home.

Today, Saturday, lots of good variety:

Dip stretch

WM: 6 kg x 1, x 3

1-arm ring hangs

Ruck 1/2 mile w/ 117 additional pounds.

Walk 4.5 miles w/ just a couple of water bottles.

Thursday, May 9, 2019

Variety, Ruck

Today, Thursday:

SW: 18 kg x 1-arm x many w/o putting bell down, just looking for good form, maybe 30 in total

Dip stretch


StC + partial FL x 1

1-arm hangs, rf, about 5 seconds each

StC + partial FL x 1

SQ: 145 x 1 - ugh

Bar holds: 145 x 2 min x 3 w/ 5 min rest between. Practice moving, standing on one leg, toe touching with the other, etc.

walk to grocery store and back, 25 lb plate in pack, weighed 200 lb even when I got home so + 45 lb. for the way home.

Monday, May 6, 2019

Ruck, DL

Missing a few days of logging here

Friday - IDK

Saturday - 3 mi ruck w/ 50 lbs

Sunday - off

Today, Monday - 2 mi ruck w/ 50 lbs, 1 mi walk, then lift:

1A1L PU @ 12" x partial ROM x a few
Bar hold 135 lbs. x 2 min

1A1L PU @ 12" x partial ROM x a few
Bar hold 145 lbs. x 2 min

Bar hold 145 lb x 3 min

For all bar holds, move around, shift weight, stand on one foot for 5 seconds a few times. Play w/ grip width, need to start wider but move in a little each time. Plates were slipping so added 2.5 kg clamps on each side.

PU: bw x 2
Hang - 1A plus a few fingers on other hand

on 2-1/4" platform (3 pieces of 2' x 2' x 3/4" plywood)
130 kg x 1 double over, x 2 r/u, x 3 l/u

Thursday, May 2, 2019

Ruck, DL

Yesterday, Wednesday

Walk to grocery store and back w/ 25 lb plate - 2 miles

Ruck at total weight of 245 lbs so about 90 lbs. in pack, down to Cedar and back, so 1/2 mile x 2, separated by a few hours.

Today, Thursday

On porch, windmills w/ 6 kg
getups w/ 12 kg to hand


dip stretch

1A1L PU, 12" elevation, partial ROM

SQ (sort of) - empty bar hold, then 1:00 of bar hold w/ 135 lbs

DL: 1.5" platform, 130 kg (286 lbs) x 1 double over, 2 r/u, 3 l/u

Intended to work up to 3" platform and continue ladders. 130 kg is exactly 80%, and some volume there would be good