Back to KBs

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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JasonC
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Re: Back to KBs

Post by JasonC » Sun May 24, 2020 8:33 pm

Sat., May 23, 2020
3-hour foot search

Sun., May 24, 2020
GSQ. 100 reps in sets of 5 going up the chain from 16kg to 40kg. Including moving the bells out to the yard and back, 30 minutes.
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JasonC
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Re: Back to KBs

Post by JasonC » Mon May 25, 2020 6:51 pm

Mon., May 25, 2020
AM: 2-hour ruck

PM: sawing up fallen tree
Last edited by JasonC on Tue May 26, 2020 12:19 am, edited 1 time in total.
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JasonC
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Re: Back to KBs

Post by JasonC » Tue May 26, 2020 12:14 am

repeat post
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JasonC
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Re: Back to KBs

Post by JasonC » Thu May 28, 2020 12:13 am

Wed., May 27, 2020
3 hours and 15 minutes of rucking

Day 3 of Hillis/DJ's Fat Loss Happens on Monday. Trying 2000 calories/day (no particular limit on carbs), and so far so good. BF is staying below 13% for the first time since Thanksgiving.
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JasonC
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Re: Back to KBs

Post by JasonC » Thu May 28, 2020 3:01 pm

Thur., May 28, 2020
Goblet squats. 100 reps in sets of 5 from 16kg up to 40kg.

Unexpectedly, I'm already below 12% bf. Never hungry.
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newguy
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Re: Back to KBs

Post by newguy » Fri May 29, 2020 2:47 am

JasonC wrote:
Thu May 28, 2020 3:01 pm
Thur., May 28, 2020
Goblet squats. 100 reps in sets of 5 from 16kg up to 40kg.

Unexpectedly, I'm already below 12% bf. Never hungry.
Asshole.

But still awesome work!!!!

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JasonC
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Re: Back to KBs

Post by JasonC » Fri May 29, 2020 4:11 am

newguy wrote:
Fri May 29, 2020 2:47 am
JasonC wrote:
Thu May 28, 2020 3:01 pm
Thur., May 28, 2020
Goblet squats. 100 reps in sets of 5 from 16kg up to 40kg.

Unexpectedly, I'm already below 12% bf. Never hungry.
Asshole.

But still awesome work!!!!
You can console yourself with the knowledge that I busted my ass through that whole 10,000 Swing Challenge for virtually no quantifiable change in body comp.
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motherjuggs&speed
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Re: Back to KBs

Post by motherjuggs&speed » Fri May 29, 2020 8:08 am

So why is there a change now? Is there a delayed effect?

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JasonC
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Re: Back to KBs

Post by JasonC » Fri May 29, 2020 1:23 pm

motherjuggs&speed wrote:
Fri May 29, 2020 8:08 am
So why is there a change now? Is there a delayed effect?
I finally started measuring/journaling my food intake. Turns out I was eating way more calories than I thought. (Duh.)
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JasonC
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Re: Back to KBs

Post by JasonC » Fri May 29, 2020 7:18 pm

Fri., May 29, 2020
AM: Fasted jog for 30-40 minutes
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motherjuggs&speed
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Re: Back to KBs

Post by motherjuggs&speed » Fri May 29, 2020 10:42 pm

I thought maybe you got your ketone stack dialed in.

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JasonC
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Re: Back to KBs

Post by JasonC » Sat May 30, 2020 3:34 pm

Sat., May 30, 2020
AM: goblet squats, 100 reps in sets of 5 working up the chain from 16kg to 40kg and starting over. This was more tiring than usual today.

PM: Short, heavy ruck: 35 minutes with 83 lbs. in a slightly awkward arrangement--50 lbs. in a sort of canvas bandolier and the remaining 33 lbs. in a surplus East German day pack with comfortably thin nylon straps. That made the limiting factor into trap fatigue.

Late PM: Running around on a search for an hour
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Ripe Turd
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Re: Back to KBs

Post by Ripe Turd » Mon Jun 01, 2020 2:13 pm

JasonC wrote:
Wed May 20, 2020 1:06 pm
Ripe Turd wrote:
Wed May 20, 2020 1:02 am
Are you carrying a given BW% on your rucks? How do you compare the fitness needed for your SAR foot searches and the training you're doing? Does the SAR team give you specific training instructions/standards to attain?
I ruck with 30# dry, which I chose just because it's what I use at GORUCK events. That's been adequate for SAR needs, though I'd still like a bigger aerobic base so that when there's a sudden anaerobic effort (like scrambling up a slope) I can get my breath back faster.

To be a "Type I" searcher, all you have to do is carry 20# (dry) eight miles with 500 feet of climb in 2.5 hours. Basically, anybody can do it, and anybody who's halfway gung-ho can do it in 2 hours.

I think there must be people on our team who do no strength training at all, there are no required strength standards, and there's seldom a need to be very strong because so many tasks are mechanized. Nonetheless, I've encountered surprises before that have taken to me to the limit (usually involving climbing with a load or carrying a victim), and I don't get how anybody does this stuff without being able to call on a lot of strength now and then.
Thanks for the follow-up. I myself am considering looking into civilian SAR teams in the next 2-3 years.

Have you considered using ankles weights and/or heavy hands to add to the cardio hit without going too heavy? Dan John talks about using them in one of his podcasts (available here too: https://www.youtube.com/watch?v=H5ONe3ptNkk)
Hanglow Joe wrote: Why do you need a program? Showing up a 1/2 hour a day and doing what you're doing is great. Try it for 4-6 weeks, you're not going to get dick cancer by not following a program.

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JasonC
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Re: Back to KBs

Post by JasonC » Wed Jun 03, 2020 11:39 am

Ripe Turd wrote:
Mon Jun 01, 2020 2:13 pm
Thanks for the follow-up. I myself am considering looking into civilian SAR teams in the next 2-3 years.

Have you considered using ankles weights and/or heavy hands to add to the cardio hit without going too heavy? Dan John talks about using them in one of his podcasts (available here too: https://www.youtube.com/watch?v=H5ONe3ptNkk)
Do it! I've only been doing it a year, but it's been a life-changer. (The good kind.)

Ankle weights are a great idea for spicing up an otherwise humdrum hike. (I used to have a HH walking addiction too, but I wasn't careful and gave myself bad elbow tendonitis.)
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JasonC
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Re: Back to KBs

Post by JasonC » Wed Jun 03, 2020 11:42 am

Mon., Jun. 1, 2020
Camping hike, 15 miles with 3300 ft. of climb, 33# pack. 5 hours and 30 minutes.

Tue., Jun. 2, 2020
Same hike in reverse
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JasonC
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Re: Back to KBs

Post by JasonC » Thu Jun 04, 2020 5:11 pm

Thur., Jun. 4, 2020
AM: goblet squats, 100 reps in sets of 5 from 16kg to 40kg
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JasonC
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Re: Back to KBs

Post by JasonC » Fri Jun 05, 2020 8:34 pm

Fri., Jun. 5, 2020
AM: 2-hour foot search
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JasonC
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Re: Back to KBs

Post by JasonC » Sat Jun 06, 2020 2:46 pm

Sat., Jun. 6, 2020
AM: Goblet squats (x10) and pushups (x8) in seven rounds, from 16kg goblet squats up to 40kg. (All pushups were bw.)
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JasonC
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Re: Back to KBs

Post by JasonC » Wed Jun 10, 2020 2:27 pm

Wed., Jun. 10, 2020
AM: goblet squats, 16kg~40kg x10 with each bell; swings in same format; EI pushups for 7 sets

PM: fairly heavy carry, 2 bouts of 30 minutes
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JasonC
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Re: Back to KBs

Post by JasonC » Sat Jun 13, 2020 9:02 pm

Sat., Jun. 13, 2020
7 rounds of goblet squats, 16kg~40kg x10, followed immediately by EI pushups; 7 sets of swings, 16kg~40kg x10

I was persuaded by GF to ease way back on caffeine, and I finally had a really restful night's sleep last night.
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JasonC
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Re: Back to KBs

Post by JasonC » Tue Jun 16, 2020 4:05 pm

Tue., Jun. 16, 2020
AM: 6 rounds of goblet squats (16kg~24kg x10) + pushups, with the last three rounds done with a 50# flexible lead weight around my neck

PM: 1+ hour ruck with 50# (Note to file: 50 lbs. is too much for a Bergan style of pack. It rubbed my low back up.)
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JasonC
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Re: Back to KBs

Post by JasonC » Thu Jun 18, 2020 7:08 pm

Thur., Jun. 18, 2020
AM: 30 min. carry, 35# ruck and 20kg KB

PM: 3 sets of weighted EI pullups
Last edited by JasonC on Fri Jun 19, 2020 4:26 am, edited 1 time in total.
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seeahill
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Re: Back to KBs

Post by seeahill » Thu Jun 18, 2020 9:46 pm

Where are you that you seem to have a foot search every two weeks? And in the spring and summer. When I was doing SAR it was mostly lost hunters, in hunting season. In the snow.
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JasonC
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Re: Back to KBs

Post by JasonC » Sat Jun 20, 2020 1:40 am

seeahill wrote:
Thu Jun 18, 2020 9:46 pm
Where are you that you seem to have a foot search every two weeks? And in the spring and summer. When I was doing SAR it was mostly lost hunters, in hunting season. In the snow.
Some of it is training, but we've been busy lately with lost/injured hikers too. When the lockdown started, people started flooding the trails in numbers I've never seen before, so we've gotten a lot of business.
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JasonC
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Re: Back to KBs

Post by JasonC » Sun Jun 21, 2020 1:32 am

Sat., Jun. 20, 2020
Hard, heavy carry. The game was ruck up the hill and back with the usual ruck plus the "bullet snake," a quilted loop filled with 50# of bullets, which had to be dangle from one shoulder or the either the whole way and not touch the ground. And a couple sets of weighted EI pushups.
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