Sunday, June 30, 2019

At PlanStrong, variety

Yesterday, Saturday, while at PlanStrong as HQ facilitator

Some bar holds w/ 135 lbs, experimenting with some of Fabio's grip width suggestions for the Inman

Also some one-arm bar hangs

Today, Sunday, taught a few people the Cossack sequence w/ the added bw WM and then split switches

Friday, June 28, 2019

Stretch, WM, Rings, DL

Haven't been logging training much lately.

Yesterday, a single .55 mile w/ 75 lbs. Hands got numb, otherwise OK.

Before that, several sessions - one was 1/4 mile x 3 on the 15:00, another was .15 mile x 7 on the 8:00

Today, Thursday:

Cossack sequence including bw WM

Press/WM: Press x 5, WM x 1, lf, @ 6, 8, 10 kg - did a second rep right WM, then @ 12 kg, press x 5 and WM x 2

Barbie weights but definitely progress.

Rings: StC + partial FL, then Archer PU 3 to each side alternating (as usual)

DL: on 3" platform

110 kg x 3 r/u, x 3 l/u

Took enough time between the two sets to realize that the weight moved much faster with the l/u grip. Will try to keep experimenting with which grip is strongest.

Tuesday, June 18, 2019

Variety, WM, DL, Ruck

Today, Tuesday

Dip stretch

Rings: StC + angled FL

WM: bw x 1 l/r, 8 kg x 3 l/r, 10 kg x 2 l/r

DL: on 3" platform: 100 kg x 5, double over, paused tng


Stradle DL: 225 lb, r front x 2 paused tng, l front x 2 paused tng
Tried to keep hips pretty square and rotate from t-spine but also seemed to rotate lower. Nothing bad, just different but I think it's less than ideal

back to regular on platform

DL: on 3" platform: 110 kg x 5, double over, paused tng

Walk to grocery store and back, about 1.7 mile, w/ 50 lb pack

Monday, June 17, 2019

WM and Inman Holds

Nothing Saturday or Sunday - big performance days, both

Today, Monday:

dip stretch + 1 dip

WM: bw x 1 L/R

8 kg: MP x 5 + WM x 5, lf - good, getting better at everything here

Inman holds:

00:00 - 03:00 - 105 lb, 3 min hold, SQ at 1, 2, and 3rd minute

08:00 - 11:00 repeat w/ 125 lb

16:00 - 19:00 repeat w/ 145 lb

24:00 - 27:00 hold but no SQ
32:00 - 35:00 repeat above
40:00 - 43:00 repeat above
48:00 - 51:00 repeat above

Total of 21 minutes under the bar, good progress. 3 minutes is a little tiring but recover-from-able. Volume is a key determinant of success, so happy to have found a format that allowed me to increase volume from last time.

Also experimented with a slight GM to put the load more on the abs and allow me to move the bar on my back and/or reposition my hands a little.

Friday, June 14, 2019

Inman Intervals

Inman Intervals

WM: bw x 1 l/r, 8 kg x 2 l/r

Walk with 145 lbs. for 2 min, rest for 3. Repeat total of 5 times.

Later, a few short walk and then just stand with 225 lbs. Clearly my work in the basement with lighter weights prepared me well for outdoor walking, and just as clearly I am not ready to walk with 225 yet.


Thursday, June 13, 2019


Today, Thursday

stretch a little

bw walk to grocery store and back

Straddle DL - 225 x 1 each way

DL: 100 kg x 5, double overhand, 3" platform

Monday, June 10, 2019

Shoulder stuff - Egyptians, dip stretch, StC on Rings, etc., and short, light ruck

Very busy weekend, not much on Friday, Saturday, or Sunday - very tired by Sunday, took a nap and went to sleep early.

Today, Monday:

Some Egyptians for the shoulders - helps.

Ruck/walk w/ 25 lb. plate, probably 2 miles with stops

WM: singles @ bw, 6 kg, 8 kg, and 3L/R @ 10 kg - ever improving, and right shoulder feels good afterwards. Also pressed the 10 kg 3 times each side before going into the WM, will probably try to keep that as the weight gets heavier in order to restore some pressing strength. Experimented with my "turn to look at the weight" before the press instead of just before the WM, and it helps the right side press find a pain-free groove more readily.

Dip stretch

Rings: StC + partial FL x 1 - really pointed toes on the way up and it took away from the rest. Probably good to keep doing that as it's a better HLR and I also want to have a good HLR.

Thursday, June 6, 2019

Time under bar, DL, Ruck

Today, Thursday

Time under the bar: 1, 2, 3, 4 min w/ 95 lbs., then several more 2-3, each going up 105, 115, 125, 135. Video'd everything - as boring to watch as it is to do!

DL: 3" platform

110 kg x 5 double over

130 kg x 1 r/u, x 1 l/u - second one worse, not enough rest, I guess

140 kg x 1 l/u, x 1 r/u - second one worse, doesn't settle anything about which grip is better

Walk to grocery store and halfway home, was running late so got a ride. Started w/ 50 lbs. added groceries. Hot, humid, not a lot of fun.

Wednesday, June 5, 2019

Ruck, WM

Yesterday, Tuesday - very busy, not much except a short walk w/ weight

Today, Wednesday

Walk about 1 mile w/ 50 lbs. with a couple of stops along the way

A couple of short stints with the bar in the basement

Later, WM on the porch: bw x 1, 6 kg x 2, 8 kg x 3, 10 kg x 3 - right side iffy on these last one

Monday, June 3, 2019


Friday, not much - very busy day. Grocery store and back w/ 25 lbs.

Saturday - taught in morning, then grocery store walk, then "hospital" day - 4-5 hours worth of naps.

Today, Sunday, played, drove to EWR and back, then at home

WM: all LF: bw x 1, 6 kg x 1, 2, 3, and 8 kg x 1
Learning my own setup with these, right should feeling very worked but very good.

DL: 110 kg x 1, 110 kg x 3, all on 3" platform