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 Jun 21, 2020 3:37 pm

Sun., Jun. 21, 2020
AM: goblet squats and swings for ten reps each with every bell from 16kg to 40kg
PM: 75 min ruck
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JasonC
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Re: Back to KBs

Post by JasonC » Mon Jun 22, 2020 11:56 pm

Mon., Jun. 22, 2020
PM: 24kg snatches, 6 reps OTM for 20 minutes
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Re: Back to KBs

Post by JasonC » Tue Jun 23, 2020 4:03 pm

Tue., Jun. 23, 2020
AM: 15-min warmup jog; 4 rounds of goblet squats x10 and EI kb presses

For goblet squats, it's challenging to go slowly. (Not super slow, but maybe 5-6 seconds per rep.)
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Re: Back to KBs

Post by JasonC » Wed Jun 24, 2020 9:59 pm

Wed., Jun. 24, 2020
PM: 5 sets of EI pullups, 4 sets of EI pushups
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Re: Back to KBs

Post by JasonC » Sun Jul 19, 2020 9:44 pm

Thur., 6/25: 5 hours of hard digging. Trashed my lats and grip. My epicondolytis has been acting up all year, and this flared it up. But it still felt great.

Fri., 6/26: 20 minute jog and 3 rounds of KB front squat (24+20kg x8), EI pushups, EI pullups

Sun., 6/28: AM - 30 minute jog and 3 rounds of KB front squat (24+20kg x8), EI pushups, EI pullups.
PM - 90 minute ruck

Mon., 6/29: PM - OTM snatches for 24 minutes (6 sets with 24kg, 18 with 20kg). I like these but they really are hard on the palms.

Tue., 6/30: AM - Heavy ruck with ankle weights for 3 hours

Wed., 7/1: PM - OTM snatches

Thur., 7/2: AM - easy 3-mile ruck

Fri., 7/3: PM - EI weighted pullups, EI barbell squats, EI weighted pushups (3 sets each)

Sun., 7/5: AM - 75-minute jog; PM: heavy 100-minute ruck

Mon., 7/6: PM - Short, hard, fairly heavy, very hot 3-mile ruck. 3 sets each of double KB front squats, EI pullups, EI pushups. Then another 3-mile ruck home, VERY fast (34 minutes). It took lots of "shuffling."

Tue., 7/7: AM - Two FAST 3-mile rucks (34 minutes)

Wed., 7/8: PM - Two 3-mile rucks at normal pace

Thur., 7/9: PM - Fasted 90-min ruck with ankle weights and 50# "steel snake." Two-handed presses with the snake are great: demanding on the upper back, easy on my elbows.

Sat., 7/11: Heavy, steep 4.5-hour ruck

Sun., 7/12: Hard 4.5-hour foot search

Tue., 7/14: 90 minute ruck with some EI hack squats along the way

Wed., 7/15: sets each of EI weighted pullups and EI close-grip bench with steel snake (easier on my elbows than bar) and 2 sets of EI press

Thur., 7/16: Huge fucking ruck PR. Forty pounds for 9.5 miles, 1100 feet total climb, of volcanic rock in 2 hours 26 minutes. Wore suuuper light canvas boots (500g each) and flew.

7/19: Jogged 30+ minutes
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Re: Back to KBs

Post by JasonC » Mon Jul 20, 2020 6:57 pm

Mon., Jul. 20, 2020 AM-Jogged 2 miles with a total of 30 swings and 25 goblet squats with the 28kg bell.
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Re: Back to KBs

Post by JasonC » Tue Jul 21, 2020 3:42 pm

Tue., Jul. 21, 2020 Easy Strength: weighted pullups, curl and press with steel snake, 225# RDL, all for 3x3
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Re: Back to KBs

Post by JasonC » Thu Jul 23, 2020 3:16 am

Wed., Jul. 22, 2020
AM: Easy Strength, same as yesterday
PM: 80# hill ruck
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Re: Back to KBs

Post by JasonC » Thu Jul 23, 2020 3:55 pm

Thur., Jul. 23, 2020
AM: Easy Strength -- 3 rounds of (weighted pullups, presses with steel snake, DL 225 x3) + 4 rounds of (pushups + SW 28kg x15), followed by a short, easy jog/walk. (Really short--less than a mile.)

The above is DJ's prescription for using ES when leaning out: do your ES session fasted except for black coffee, get your heart rate up with the swings, and then a little walking. The heuristic is "Release fatty acids with the coffee and high HR, then use them up with the walking." (Note supposed to be a robust scientific model, just a heuristic.)

The DL is finally easy again. And I'm tossing in the pushups because in the fall I'd like to do the "skinny cat [chat maîgre] challenge." It includes pushups, and I rarely train those.
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Re: Back to KBs

Post by JasonC » Sun Jul 26, 2020 7:18 pm

Sat., Jul. 25, 2020
AM: ES (weighted pullups, steel snake presses, DL 225# 3/3, SW 28kg 12/5) + jog/walk
PM: pull up and pushup ladders, long walk after dinner

Sun., Jul. 26, 2020
AM: DL 225# 3/3 (now ridiculously easy) and 6 ladders of pullups and pushups, for a total of 44 and 88 respectively.

PM: 100 situps in 6 minutes


For fun, I'd like to do a French thing called the "challenge du chat maîgre," the "skinny cat challenge." You have 35 minutes to complete the following stations, one at a time and in order:
  • 50 pullups
    6 climbs up a 20' rope
    100 pushups
    100 situps
    400m with a 66# ruck
    10 benches with 135 lbs.
The last two items are no biggy, but I'll need to spend some time training up the pullups, pushups, and situps (which I last did almost 30 years ago). And the rope thing will be a gas.

Biggest deficit: I've been squatting and I'm carrying an extra 15 lbs. of thigh meat.
Last edited by JasonC on Mon Jul 27, 2020 2:47 am, edited 1 time in total.
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Re: Back to KBs

Post by JasonC » Mon Jul 27, 2020 2:46 am

duplicate
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Re: Back to KBs

Post by JasonC » Tue Jul 28, 2020 1:15 am

Mon., Jul. 27, 2020
AM: Easy Strength
PM: Hill walk with steel snake on one shoulder, basket of rocks in other hand. 12 rounds of (carry + pushups x10).
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Re: Back to KBs

Post by JasonC » Tue Jul 28, 2020 11:21 pm

Tue., Jul. 28, 2020
ladders: total of 50 pullups and 124 pushups
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Re: Back to KBs

Post by JasonC » Thu Jul 30, 2020 3:40 am

Wed., Jul. 29, 2020
pullup and pushup ladders (36 pullups,78 pushups) and some beginning rope climbing.
Heavyhands walking
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Re: Back to KBs

Post by JasonC » Thu Jul 30, 2020 5:09 pm

Thur., Jul. 30, 2020
AM: pullup and pushup ladders (66 and 153 respectively) and short jog/walk

-- 16-hour fast. It's crazy how much this helps. I sleep better, and it leans me out. (DJ recently said that after age 40, the way to cut fat is to fast)
-- I'm measuring the pushups by the Army standard of "90-degree bend in arms," and I'm getting better at gaming them by only descending as far as required)
-- I got a lot better at the rope climbing by getting some technique tips on YouTube
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Re: Back to KBs

Post by JasonC » Tue Aug 04, 2020 4:50 am

Fri., Jul. 31, 2020
some pullup and pushup ladders

Sat. & Sun., Aug. 1 & 2, 2020
32 miles total with 43#

Mon., Aug. 3, 2020
pullup and pushup ladders, total of 72 and 153 respectively

Got a GORUCK Tough lined up for September and a Spartan Hurricane Heat in November
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Re: Back to KBs

Post by JasonC » Tue Aug 04, 2020 4:24 pm

Tue., Aug. 4, 2020
AM: fasted ladders of ring pullups (94 total) and pushups (210)
PM: 40 minutes of Heavyhands/ankle weights in (mostly) MAF range. I should wear HR monitor next few times to make sure I'm not overdoing it.

-These bodyweight ladder sessions are proving to be a pleasant way to get my HR up in the low MAF range.
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Re: Back to KBs

Post by JasonC » Thu Aug 06, 2020 3:53 pm

Wed., Aug. 5, 2020
AM: ladders of pullups and pushups. Total of 96 and 210.
PM: little bit of rope climbing

Thur., Aug. 6, 2020
AM: longer ring pullup ladders (1~6) and pushup ladders (anywhere from 6 to 11 based on feel). Total of 78 pullups and 186 pushups.


--I'm using my elbows and my grip a lot and they're getting sore, despite doing pullups with rings. So today I used wrist straps with the rings and it made a huge difference.
--And that soreness is an impediment to the rope climbing too.
--So elbow care gets top priority now. That means (1) stretching the forearms, (2) exercise for wrist and finger extensors (to balance them with the overly strong flexors), and (3) liniment and BEMER for the joints.
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Re: Back to KBs

Post by JasonC » Sat Aug 08, 2020 10:20 pm

Fri., Aug. 7, 2020
AM: easy pullup & pushup variations and "box" pistols and some mobility work
PM: 6-mile ruck with light pack and ankle weights

--A little overtrained. Elbows and SI joint tender, and I got tired. After the ruck (which shouldn't have been a big deal), I was knackered.

Sat., Aug. 8, 2020
AM: easy 3-mile ruck with light pack and ankle weights

--Recently as I was doing my low-rep bodyweight variations and mobility, I was struck by a realization: "HF, I'm becoming Tom Furman. At least, I'd *like* to become Tom Furman: he's successful at cultivating the attributes I want, namely LBM (with the emphasis on the "lean"), pain-free mobility, maintaining a good aerobic base, and training longevity." So I've signed up with Coach Shaggy for the next 3 months.
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Re: Back to KBs

Post by JasonC » Sun Aug 09, 2020 4:34 pm

Sun., Aug. 9, 2020
AM: easy 5x5 in weighted pushups and box pistols; short heavy hands walk
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Re: Back to KBs

Post by newguy » Sun Aug 09, 2020 5:00 pm

JasonC wrote:
Sat Aug 08, 2020 10:20 pm
Fri., Aug. 7, 2020
AM: easy pullup & pushup variations and "box" pistols and some mobility work
PM: 6-mile ruck with light pack and ankle weights

--A little overtrained. Elbows and SI joint tender, and I got tired. After the ruck (which shouldn't have been a big deal), I was knackered.

Sat., Aug. 8, 2020
AM: easy 3-mile ruck with light pack and ankle weights

--Recently as I was doing my low-rep bodyweight variations and mobility, I was struck by a realization: "HF, I'm becoming Tom Furman. At least, I'd *like* to become Tom Furman: he's successful at cultivating the attributes I want, namely LBM (with the emphasis on the "lean"), pain-free mobility, maintaining a good aerobic base, and training longevity." So I've signed up with Coach Shaggy for the next 3 months.
Sweet. Let us know how it goes.

And tell Furminator he could drop by once in awhile to check on us. Just to say hi....

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