11-04-22 02:34 PM - Post#923046    

November 4, 2022

AM

Ring pullup, bar dip x 5, 5 (+12.5 lbs)
Wide-grip DL x 5 singles @ 235

PM

2-h swing -- 5 x 15 (EMOM, 24k)
KB snatch x 11 OTM x 6 minutes (20k, alternating hands)

11-05-22 11:30 AM - Post#923064    

November 5, 2022

AM

Ring pullup, bar dip x 5, 5 (+12.5 lbs)
Wide-grip DL x 5 singles @ 235
2-h swing -- 5 sets of 10 (24k, EMOM)

PM

2-kb C&P -- 10 sets of 5 (24k, EOMOM)

11-07-22 09:37 AM - Post#923096    

November 6, 2022

AM

Ring pullup, bar dip x 5, 5 (+12.5 lbs)
Wide-grip DL x 5 singles @ 235
2-h swing -- 5 sets of 10 (24k, EMOM)

PM

2-kb front squat -- 10 sets of 5 (24k, EOMOM)

11-07-22 02:35 PM - Post#923099    

November 7, 2022

AM

Ring pullup, bar dip x 5, 5 (+12.5 lbs)

PM

2-h swing -- 5 sets of 15 (24k, EMOM)
KB snatch 11 OTM x 6 minutes (alternating hands, 20k)
Wide-grip DL x 5 singles @ 235

11-08-22 01:37 PM - Post#923116    

November 8, 2022

AM

Ring pullup, bar dip x 5, 5 (+12.5 lbs)
Wide-grip DL x 5 singles @ 235
2-h swing -- 5 sets of 10 (24k, EMOM)

PM

2-kb clean and press -- 10 sets of 5 (24k, EOMOM)

11-09-22 02:06 PM - Post#923134    

November 9, 2022 -- tonic day

Suitcase carry x 150 steps each hand (24k)
2-h swing -- 5 sets of 15 (24k, EMOM)
Wide-grip DL x 5 singles @ 235
Ring pullup, bar dip x 5, 5 (+12.5 lbs)

11-10-22 05:41 AM - Post#923157    

• BrianBinVA Said:

How does it work?

Aut viam inveniam aut faciam.

11-10-22 01:39 PM - Post#923171    

• pink.pixie Said:

Thanks PP -- so far so good. KOKO. :-)

11-10-22 01:42 PM - Post#923172    

November 10, 2022

AM

Ring pullup, bar dip x 5, 5 (+12.5 lbs)
Clean-grip DL x 5 singles @ 235***
2-h swing -- 5 sets of 10 (24k, EMOM)

PM

Farmer walk x 150 steps (24k)

2-kb front squat -- 10 sets of 5 (24k, EOMOM)

*** -- note on the DL; I have been getting some weird tightness in my ankles since i have reintroduced the DL (never had it from squatting) that no amount of ankle mobility work seems to get rid of, so I'm going to experiment with a narrower hand position, which allows me to not flex forward so far at the ankle to reach the bar. Will see if that helps.

11-11-22 02:03 PM - Post#923197    

November 11, 2022

AM

Ring pullup, bar dip x 5, 5 (+12.5 lbs)
Clean-grip DL x 5 singles @ 235

PM

2-kb clean -- 10 sets of 5 (28k, EOMOM)

**a note that swingvember is over. I just can't be bothered and the super low number of swings i was doing probably isn't/wasn't enough to do anything anyway.

11-12-22 10:25 AM - Post#923214    

November 11, 2022

AM

Ring pullup, bar dip x 5, 5 (+12.5 lbs)
Clean-grip DL x 5 singles @ 235
Farmer walk x 150 steps (24k)
2-kb C&P -- 10 sets of 5 (24k, EOMOM)

11-13-22 01:02 PM - Post#923228    

Edit to note the entry above should say November 12, not November 11.

November 13, 2022

AM

Ring pullup, bar dip x 6, 6 (no weight)
Clean-grip DL x 5 singles @ 245

Goblet squat x 5 (24k)
Farmer walk x 150 steps (24k)
Goblet squat x 5 (24k)
2-kb front squat -- 10 sets of 5 (24k, EOMOM)

11-14-22 02:47 PM - Post#923248    

November 14, 2022

AM -- ring pullup x 6, 6

PM

Farmer walk x 150 steps (24k)
clean-grip DL x 5 singles @ 245
2-kb clean -- 8 otm x 10 minutes (thanks Pat Flynn -- this was fun)

Schedule a little weird today and will be for most of this week

11-16-22 03:08 PM - Post#923287    

November 15, 2022 -- off day. Wait, what? No, really -- off day. Schedule too much.

November 16, 2022

AM -- clean-grip DL x 5 singles @ 245

PM

2-kb C&P -- 10 sets of 5 (24k, EOMOM)

Ring pullup x 6, 6

11-18-22 02:22 PM - Post#923322    

November 17, 2022 -- off. 'tis the season of annoying in-person work obligations.

November 18, 2022

AM

clean-grip DL x 5 singles @ 245

ring pullup x 6, 6

PM

Goblet squat x 5, 5 (24k)

2-kb front squat -- 10 sets of 5 (24k, EOMOM)

11-19-22 02:09 PM - Post#923333    

November 19, 2022

AM

Clean-grip DL x 5 singles @ 245

PM

2-kb c&p -- 10 sets of 5 (24k, EOMOM)

ring pullup x 6, 6

BrianBinVAchr('039')s 2013 Training Log
11-20-22 06:03 PM - Post#923344    

koko
me2

Aut viam inveniam aut faciam.

Re: BrianBinVAchr(chr('039')039chr('039'))s 2013 Training Log
11-20-22 09:38 PM - Post#923353    

• pink.pixie Said:

Cheers, PP -- glad to hear you are keeping on!

11-20-22 09:40 PM - Post#923354    

November 20, 2022

AM

Clean-grip DL x 5 singles @ 245

PM

goblet squat x 5, 5 (24k)

2-kb front squat x 10 sets of 5 (24k, EOMOM)

ring pullup x 6, 6

11-21-22 01:48 PM - Post#923370    

November 21, 2022

AM

Clean-grip DL x 5 singles @ 245

PM

2-h swing -- 15 OTM x 5 minutes (24k)

ring pullup x 6, 6

11-22-22 02:47 PM - Post#923404    

November 22, 2022

AM

Clean-grip DL x 5 singles @ 245

PM

2-kb clean and press x 10 sets of 5 (24k, EOMOM)

ring pullup x 6, 6

BrianBinVAchr('039')s 2013 Training Log
11-23-22 02:03 PM - Post#923432    

November 23, 2022

AM

Clean-grip DL x 5 singles @ 245

PM

goblet squat x 5, 5 (24k)

farmer walk x 180 steps (24k)

2-kb front squat x 10 sets of 5 (24k, EOMOM)

ring pullup x 6, 6

My Thanksgiving and day-after-Thanksgiving time is never really my own, so got this squat workout in a day early.



Edited by BrianBinVA on 11-23-22 02:03 PM. Reason for edit: No reason given.

BrianBinVAchr('039')s 2013 Training Log
11-26-22 08:49 AM - Post#923491    

November 24, 2022

Thanksgiving pulls

Cook drill -- 100 steps each carry (24k)

2-h swing -- 5 x 15 (24k, EMOM)

DL singles x 5 @ 245

Ring pullup x 6, 6

November 25, 2022 -- off



Edited by BrianBinVA on 11-26-22 12:25 PM. Reason for edit: No reason given.

11-26-22 12:25 PM - Post#923496    

November 26, 2022

2-kb C&P -- 10 sets of 5 (24k, EOMOM)

clean-grip DL x 5 singles @ 245

Ring pullup x 5, 5

11-27-22 08:22 PM - Post#923518    

November 27, 2022

Goblet squat x 5, 5

2-kb front squat -- 10 sets of 5 (24k, EOMOM)

Clean-grip DL x 5 singles @ 245

Ring pullup x 5, 5

11-28-22 02:38 PM - Post#923534    

November 28, 2022

AM -- clean-grip deadlift x 5 singles @ 245

PM

Cook drill 100 steps each hand each carry (24k)

2-h swing x 16 OTM x 5 minutes (24k)

Ring pullup x 5, 5

11-29-22 02:00 PM - Post#923551    

November 29, 2022

AM -- clean-grip DL x 5 singles @ 245

PM

2-kb C&P -- 8 sets of 5 @ 24k, 2 sets of 5 @ 28k (EOMOM)

Ring pullup x 5, 5

BrianBinVAchr('039')s 2013 Training Log
11-30-22 01:44 PM - Post#923576    

November 30, 2022

AM -- clean-grip DL x 5 singles @ 245

PM

Goblet squat x 5, 5 (24k)

2-kb front squat -- 10 sets of 5 (24k, EOMOM)

Elbows wonky today so no pullups. I bet it was mixing in the 28s yesterday, which i have no need to do right now.



Edited by BrianBinVA on 11-30-22 01:44 PM. Reason for edit: No reason given.

12-02-22 03:12 PM - Post#923600    

December 1, 2022 -- off

December 2, 2022

AM -- clean-grip DL x 5 singles @ 255

PM

Farmer walk x 150 steps (28k kb)

2-kb clean & press -- 10 sets of 5 (24k, EOMOM)

Ring pullup x 5, 5

12-04-22 08:43 PM - Post#923619    

December 3, 2022

AM -- clean-grip DL x 5 singles @ 255

PM

Farmer walk x 150 steps (28k kb)

2-kb clean -- 10 sets of 5 (28k, EOMOM)

Ring pullup x 5, 5

December 4, 2022

AM -- clean-grip DL x 5 singles @ 255

PM

Cook drill 100 steps each carry (24k)

most of the German javelin thrower KB routine -- upper body only. Clean x 10, press x 10, snatch x 10 L, then switch hands and repeat on R. 3 total rounds (20k); rested two minutes between each. I am HILARIOUSLY weak at higher reps.

Goblet squat 2 x 10 (24k)

Ring pullup x 5, 5

12-05-22 03:24 PM - Post#923629    

December 5, 2022

Cook drill -- 100 steps each carry (24k)

2-h swing x 16 OTM x 5 minutes (24k)

clean-grip DL x 5 singles @ 255

Ring pullup x 5, 5

BrianBinVAchr('039')s 2013 Training Log
12-06-22 02:14 PM - Post#923654    

December 6, 2022

AM

Clean-grip DL x 5 singles @ 255

PM

Cook drill 100 steps each carry (24k)

Single KB complex: clean x 8, press x 8, snatch x 8, single-side squat x 8, switch hands and repeat. 20k. 3 rounds, about 3 minutes' rest in between.

Ring pullup x 5, 5

This is the German javelin thrower routine, but since I'm not in good enough shape to do the full 10 reps in each lift, I'm doing this smaller version, which I've dubbed the Austrian javelin thrower routine. I'll try to work up to the full German over the next few weeks.

Reason I'm doing all this is because I have my eye on doing some of Geoff Neupert's 2-kb complexes coming up after Christmas, and I need to get in some kinda shape for higher-rep stuff before then, cuz right now i am clearly not there!



Edited by BrianBinVA on 12-06-22 03:19 PM. Reason for edit: No reason given.

12-07-22 07:51 AM - Post#923675    

OK. Sounds good!
Plan approved

Aut viam inveniam aut faciam.

12-07-22 03:35 PM - Post#923696    

December 7, 2022

A day that will live in infamy and what have you.

Cook drill x 100 steps each carry (24k)

2-h swings x 16 OTM x 5 minutes (24k)

Clean-grip DL x 5 singles @ 255

Ring pullup x 5, 5

12-09-22 09:26 AM - Post#923728    

December 8, 2022

AM

Clean-grip DL x 5 singles @ 255

PM

Cook drill x 100 steps each carry (24k)

2-h swing x 16 OTM x 5 minutes (24k)

Ring pullup x 5, 5

12-09-22 03:41 PM - Post#923738    

December 9, 2022

AM

Clean-grip DL x 5 singles @ 255

PM

Cook drill x 100 steps each carry (24k)

Austrian javelin thrower routine x 3 rounds (20k)

Ring pullup x 5, 5

BrianBinVAchr('039')s 2013 Training Log
12-11-22 05:03 PM - Post#923772    

December 10, 2022 -- mostly off (I did deadlifts in the morning before figuring out that I wasn't gonna get anything else done)

December 11, 2022

AM

Clean-grip DL x 5 singles @ 255

PM

Cook drill 100 steps each carry (24k)

2-kb C&P -- 10 sets of 5 (24k)

Ring pullup x 5, 5

December is not the time (for me) to do something hard that I have to psyche myself up for. Just need something I can do and feel productive at about a 6.5 RPE instead of an 8.5. Will revisit complexes after Christmas.



Edited by BrianBinVA on 12-11-22 05:03 PM. Reason for edit: No reason given.

12-12-22 01:19 PM - Post#923783    

December 12, 2022

Goblet squat x 5, 5 (24k)

2-kb front squat -- 10 sets of 5 (24k, EOMOM)

Ring pullup x 5, 5

12-14-22 02:09 PM - Post#923816    

December 13, 2022 -- fully off!?!?!! (work obligations)

December 14, 2022

AM -- clean-grip DL x 5 singles @ 255

PM

Cook drill 100 steps each hand each carry (24k)

2-kb C&P -- 10 sets of 5 (24k, EOMOM)

Ring pullup x 5, 5

12-15-22 03:06 PM - Post#923847    

December 14, 2022

AM

Clean-grip DL x 5 singles @ 255

PM

Goblet squat x 5, 5

2-kb front squat x 10 sets of 5 (24k, EOMOM)

Ring pullup x 5, 5

12-18-22 07:57 AM - Post#923885    

Edit to note that squat day was December 15

December 16, 2022 -- off. Work is insane rn and we have visitors in the house, which is never ideal!

December 17, 2022

AM -- ring pullup x 5, 5

PM

Cook drill 100 steps each carry (24k)

2-kb C&P -- 10 sets of 5 (24k)

clean-grip DL x 5 singles @ 255

12-18-22 02:49 PM - Post#923887    

December 18, 2022

Goblet squat x 5, 5 (24k)

2-kb front squat -- 10 sets of 5 (EOMOM, 24k)

Ring pullup x 5, 5

Clean-grip DL x 5 singles @ 255

12-20-22 07:11 PM - Post#923916    

December 19, 2022 -- off. December is the worst. LOL. And that said, I feel a lot fresher (shocking) and should probably only train 3-4 days a week all the time! I won't, but I should...

December 20, 2022

Cook drill x 100 steps each carry (24k)

2-kb C&P -- 10 sets of 5 (24k, EOMOM)

Clean-grip DL x 5 singles @ 255

Ring pullup x 5, 5

12-21-22 02:20 PM - Post#923931    

December 20, 2022

Goblet squat x 5 (24k)

Farmer walk x 150 steps (24k)

Goblet squat x 5 (24k)

2-kb front squat x 10 sets of 5 (24k, EOMOM)

Ring pullup x 5

Clean-grip DL x 5 singles @ 255

Ring pullup x 5

12-23-22 01:46 PM - Post#923961    

Edit to note workout above was done on December 21, not 20

December 22, 2022 -- off

December 23, 2022

Cook drill x 100 steps each carry (24k)

2-kb C&P -- 10 sets of 5 (24k, EOMOM)

Ring pullup x 5

Clean-grip DL x 5 singles @ 255

Ring pullup x 5

12-27-22 10:43 AM - Post#924004    

December 24, 2022

Goblet squat x 5 sets of 10 (24k) -- not exactly what i had planned, but no time

December 25, 2022 -- off

December 26, 2022

Cook drill -- 100 steps each carry (20k)

Complex -- front squat x 5, press x 5, clean x 5, push press x 5 (double 20k)

Ring pullup x 5

Clean-grip DL x 5 singles @ 255

Ring pullup x 5

I got a second 20k just so i could give some complexes a shot, so here we go.

12-28-22 03:27 PM - Post#924021    

December 27, 2022 -- off

December 28, 2022

Cook drill 100 steps each carry (20k)

2-kb complex -- clean x 5, press x 5, snatch x 5 (double 20k) x 4 rounds

1:2 work:rest

ring pullup x 5

clean-grip DL x 5 singles @ 255

ring pullup x 5

12-29-22 02:46 PM - Post#924027    

December 29, 2022

Quick tonic session

2-h swing -- 5 x 15 (24k)

ring pullup x 5

Clean-grip DL x 5 singles @ 255

ring pullup x 5

12-29-22 03:24 PM - Post#924031    

So I read:

01-14-13 07:00 PM - Post#759398


Finally returned (too soon) from New Zealand yesterday, and per my thread on PL in the Dan John deck, it's now time for me to start a log.

Congrats to your first ten years here! I wish you "Merry 2023" with the weights you wish for and all the fun there is to have.

Good job, Brian.

Aut viam inveniam aut faciam.

01-01-23 08:19 PM - Post#924098    

• pink.pixie Said: