09-13-21 10:26 AM - Post#913295    

Thanks Pink. No need to follow up further, I was simply curious if they had reported their experiences. Still gathering information as I try to decide whether or not to attempt a cold exposure practice.

As far as my own training, I essentially ended up taking last week off. Some mobility here and there, but nothing strenuous. I think I may have been in a bit of a rut, but thanks to the Rugged DMPM thread (which maybe I should chime in on and give thanks) I was inspired to try something new:

Sat 9/11:

Swing (24kg) x 15
carry x 100 yd
1-arm kb thruster (16kg) x 8
5 rounds

Carries were - Rd 1 - single rack (24kg) x 50 yd L/R; Rd 2 - suitcase x 50 L/R, Rd 3 - Zercher (50#) x 50 plus single rack x 25 L/R, Rds 4 and 5 Zercher x 50 yd plus bottoms up (16kg) x 25 L/R


Sunday 9/12:

stepper x 25:00 MAF HR


Monday 9/13:

Deadlift (135#) x 10
carry x 100 yd
1-arm thruster (16kg) x 8

carries - Rd1 - single rack (24kg) x 50 L/R, Rd2 - suitcase x 50 L/R, Rd3 - zercher (50#) x 50 yd plus bottoms up (16kg) x 25 yd L/R

After saturday's session I decided to substitute deadlifts for swings. The swings left me extremely sore. Probably due to the layoff, and it was all in the hamstrings, so a 'good' soreness which (in my mind) is evidence of proper technique. I may alternate between the DLs and swings if I do this a few days a week. I only have one kettlebell in each weight, so I opted for a one armed version with a lighter weight. Nice and smooth. At that load it's more of movement practice for the squat, but the last rounds each day I upped the weight and performed a set of goblets since I had already done equal sets for each side in the thruster.

09-16-21 08:54 AM - Post#913366    

Didn't do much yesterday (W 9/15) - just 200 yards of suitcase carries. My morning meditation went long.

Thursday 9/16:

mobility

Circuit:
Hinge
carry
thruster
4 rounds

Rds 1,3: Deadlift (145#) x 10, single rack carry (24kg) x 100 yds (50L/50R), single (16kg) kb thruster x 8
Rds 2,4: swing (24kg) x 15, suitcase carry x 100 yds (50L/50R), double kb thruster (16kg/25#) x 8

Total of 400 yards of carries, 32 thrusters, 30 swings and 20 Deadlifts (145#)

09-16-21 01:35 PM - Post#913373    

Great looking circuit!

Diablo Everyone has a plan until they get punched in the mouth- MT

09-22-21 10:26 AM - Post#913498    

Thanks Leo. Yeah, it's a good one. I think 2-3 days a week depending on how I'm feeling. With adjustments to load and volume of course. This past weekend I made a rookie mistake and did too much volume. Briefly:

Squat (95#) x 1:00
135# x 5, 3 (4 sec negatives), 1-10 sec negative
leg ext x 30, 30
leg curl x rest pause (8,8; 8,6; 8,5)

can't remember the weights on the extensions and curls, but I was sore on Sunday and Monday. Continued to play around with the TUT and extended sets. Squatting for one minute with light loads isn't for me. I find it too hard to focus mentally, and the returns haven't been there. On the other hand, mixing up rep styles within a set I do like (the 135 with regular reps, 4-sec negatives, and finishing with a long negative felt really good).

In addition to a bit of a head cold I took yesterday off too. Good reminder to balance work and recovery (although the cold is unrelated to working out and more a symptom of too little sleep and poor dietary choices for the past week).

Today - Wed 9/22:

Hinge - DL (135#) x 10
press - see-saw db - 40x8, 45x6
squat - goblet (24kg) x 8
pull - 1-arm row (24kg) x 12
carry - suitcase (24kg) x 50 yds
2 rounds

originally I was going to go 4 total rounds and alternate between exercises each round like I did last week (DL and swings for the hinge, 1-arm rows and lat pull-downs for the pull, etc). But, I still feel a bit run down. The 2 rounds were perfect, got the blood flowing, and still got me upstairs in time for the baby's (although I should start calling him a toddler really) wake up.

Feels good to be back on track. I'm thinking of doing this circuit (or something similar) 2-3 days a week and then some MAF-style aerobic work the other 2-3 days. May try to go heavier for a couple of brief sets occasionally (a la ES) before the aerobic work as well. Well see how I feel though. On paper it looks like it may be too much, but I'll keep an eye on how I'm feeling.

09-27-21 10:34 AM - Post#913577    

Head/chest cold continued through last week. This morning I'm starting to feel like I'm emerging from the metaphoric woods, but it's still lingering a bit.

Saturday 9/25:

Stayed with what I'm beginning to call the 'human movement circuit':
hinge - Rds 1, 3: Deadlift (135#) x 10; rds 2,4: swing (32kg) x 15
press - standing db press: Rd1:40x8, Rd2:50x5, Rd3-4:45 x [5,3(4 sec neg), 10 second negative]
squat - goblet Rds1-2:(24kg) x 8,8; Rds3-4:(32kg) x 8,8
pull - Rds1-2, 1-arm row (24kg) x 12; Rds3-4, Lat pulldown x 10
carry - suitcase (24kg) x 50 yds

I'm beginning to like this circuit. It's time-efficient and customizable in that I can go heavy on the movements, stick with pump-work, or mix and match depending on how I'm feeling that day. This session saw a mix of DL's and swings for the hinge, and I ended up mixing 1-arm work and bi-lateral movements for the pushes and pulls. For the 1-arm rows I only did the right side for round 1 and the left side for round 2. Again, I feel like trying to write it down complicates things.

This workout had me huffing and puffing though. This cold's really bit into my conditioning, but as of now (Monday morning) it feels like I'm *finally* getting better. Lungs feel as clear as they have for the past week and cough has subsided.

09-27-21 10:42 AM - Post#913578    

Monday 9/27:

Human Movement Circuit:
Hinge - DL Rd1: 135x10 Rd2: 185x 8 Rd3: 185x 8
Press - Rd1: 40x10 Rd2: 40x8 Rd3: 40x8
Sqt - Zercher (50#) x 8 (all 3 rounds)
Pull - Lat pulldown (90#) x 10, 10, 8
3 rounds

finished with suitcase carries (16kg) x 200 yds (100L/100R)

Today stuck with mostly pump work. Decided to increase the deadlift weight. And I did true see-saw presses today. Normally, I keep one db in the rack position while the other side presses and returns down, but today I pressed the left while the right was returning downward (so they both were eye height at the same time). Definitely made it more of a metabolic movement. Glad to have gotten it all done in about 30 minutes. Even though I still have 5 months or so, I'm trying to practice being as efficient as possible for when we have a newborn in the house.

09-30-21 09:17 AM - Post#913636    

Thur 9/30:

Tue night (9/28) I felt absolutely run down, so I took Wednesday off (focused on breath work, not much physical movement). Felt much better last night and this morning

Today (Th 9/30):
warm-up:
suitcase carry (16kg) x 200 yds (100L/100R)
mobility (OS resets, windmills, misc)

Human movement circuit:
hinge - DL (1. 135x10), swing (32kg) Rd 2. x15
press - standing DB (1. 40x8, 2. 50x5)
squat - goblet: 1.24kg x 10, 2. 32kgx10
pull - lat pull-down 1. 90x10, 105 x 5,4 (neg), 10 sec neg
suitcase carry (24kg) x 100 yds (each round)

Was thinking of a third set, but was feeling fatigued. And not in a 'huffing and puffing' conditioning sort of way. This was more systemic; I just felt run down. I'm hoping it's the last bit of that head cold.

Today's session did get me thinking though. I'm considering doing this four days a week, and each day hitting one of the movement patterns hard. Either by pushing the load or doing more volume. Likely in the way of rest/pause or the mixed-tempo sets I've been playing around with. And the other three would be maintenance for that day.

10-06-21 12:36 PM - Post#913763    

Seriously lacking on my logging here, but have been training regularly:

Saturday 10/2:
HMC (Human Movement Circuit) - press heavy:
Press - 50 x 5, 55 x 3, 55 x 3, 40 x [5, 5 (4sec negatives), 1-10 sec negative]
Hinge - DL 135# x 10, 10, 10
Pull - pulldown x 10, 8, 10
Sqt - zercher (50#) x 10, 10, 10

3 rounds, but with a 4th extended set for the press.

10-06-21 12:38 PM - Post#913764    

Sun 10/3:

HMC (hinge heavy)
Hinge- 135x5, 185x5, 225x5, 255x3, 2
Press - 40# (see-saw) x 10,10,9,8
Sqt - goblet (24kg) x 10,10,10,10
Pull - Brignole pull-ins x 8,8,8,8

4 rounds, with a 5th set of DL's

10-06-21 12:42 PM - Post#913765    

Tue 10/5:
HMC (pull heavy)

Pull- brignole x 8,8 pull-down x 10, [5, 5 (4 sec negatives), 1-10 sec negative]
Hinge - DL 135# x 10,10 swing (24kg) x 20
Press - db 40#(strict)x 6, 8, 8
Sqt - goblet (24kg) x 8,8,8

3 rounds, with additional work on the pull

finisher: suitcase (16kg) x 200 yds (100L/100R)

Overall, this structure of doing a circuit with the 4 human movements and choosing one each day to go heavier (and/or higher volume on) is working out nicely. The past few days I've been doing my carries separately, but when time allows they're added into the circuit.

10-07-21 12:47 PM - Post#913802    

Wed 10/6:

swing (24kg) x 20
carry x 75 yds
5 rounds

carries were: single rack (1 round L, 1 Round R)
suitcase (1 round L, 1 round R)
and instead of doing carries after the 5th round of swings I did 10 minutes on the stepper.

so, 100 swings, 300 yards of carries, and some aerobic movement

Thur 10/7:

wasn't feeling so sharp this morning so worked on mobility and then did one round of the HMC:

deadlift - 135# x 10
see saw press (40#) x 8
lat pull-down x 10
paused goblet squat (24kg) x 10

10-08-21 09:02 AM - Post#913821    

Wise training. Lat pull down, how I miss them! Keep @it.

Aut viam inveniam aut faciam.

10-08-21 10:06 AM - Post#913829    

Thanks Pink. The lat pull-down is really a pulley system I found awhile ago. I have it attached to the top of my rack and I can load plates at the bottom. It's a fairly 'spartan' set-up. I think it's the Spud Inc brand, but there are cheaper versions out there. I think mine was about $100. It seems to be easier on my elbows than pull-ups at the moment.

What Mr. Kent is doing now
10-08-21 01:59 PM - Post#913834    

Yes, the elbows often decide I never had probs with them but I messed up the right one while working with the chain saw last spring. I was probably holding it too far from my body and combined with the vibrations the stress of the bad ergonomics multiplies. I hope it comes around.

Aut viam inveniam aut faciam.

10-11-21 10:40 AM - Post#913894    

Oh Pink, I wish I could help. For some reason I've never across anything that helped my elbow pain. Other than avoiding pull-ups. In the scheme of things it's a small price I suppose, but after finding the knees over toes information I would hope there's something as helpful for the elbows. If there is I have yet to find it though.

Saturday 10/9:
Tried the HMC with a new twist; heavy on all movements. 5 rounds - rep scheme of 5,4,3,2,1 was the original plan, but I had to alter it as I went:

warm-up:
mobility
DL - 135x3, 185x3

HMC:
Deadlift - 205x5, 240x4, 250x3, 205#5, 205x3
Press (standing BB)- 95x5, 100x4, 105x3 110x3, 110x4
Pull-down (chin grip) - 90#x5, 100#x4, 110#x3, 120#x2, 120#x4
Goblet Sqt - (24kg) x 5, (32kg) x 4,3,2,1

My back tightened up during the last rep of 250. This is an old injury and am disappointed that it keeps flaring up. Moving back down to 205 helped a lot, but it was tight Sunday a little this morning. I did do bar hangs and some mobility work (windmills, bird-dogs, gentle twists) yesterday and will again tonight. I will keep moving, but will have to strategize the loads for future DLs. I think staying away from swings is also advisable.

The presses felt good, so I upped the reps toward the end of the circuit. Same thing with my pull-downs. At 120# the pulley tends to pull me up, so I'll have to figure out a way to secure myselft better. As of now I'm sitting on a short pile of plates. Maybe I'll just stay around 110# and focus on TUT. Overall, a really good session. A touch sore the next day, but I think it might be time to push the loads/volume a bit over these next few weeks (back tightness notwithstanding).

10-19-21 02:15 PM - Post#914059    

Saturday 10/16:

HMC:
A. Deadlift 205# x 5
B. Press (barbell) 95x 5
C. pull-down (100) x 8
D. Goblet Sqt (32kg) x 5
3 rounds

suitcase carry (16kg) x 400 yds (200L/200R)

So, after an unplanned 6 days off I was back at it over the weekend. Did 3 rounds of my Human Movement Circuit. Was originally planning to do 5, but our terrific toddler is deciding to change his nap schedule on us. All without checking with his supervisor...anyhow, the circuit felt good, but got a touch tiring. I'm considering doing this three days per week. One being heavy, one being more focused on TUT and volume, and a third being focused on conditioning using a quick pace and moderate weights. And possibly adding a fourth session of carries and bodybuilding.

Without boring everyone with the details of my daily schedule I'll likely be moving my training to the evenings.

Sunday (10/17) I helped an old friend split wood. Most of it was with a table-top splitter, so not as strenuous as splitting by hand, but after running the chainsaw I was the only one strong enough to get the logs from the ground to the splitter. I'd guess the heaviest of the stumps was about 70-80lbs.

10-26-21 08:28 AM - Post#914216    

Saturday 10/23

1-h swing (16kg) x 10
snatch x 5
suitcase carry x 50 yd
1L/1R
crawl x 50 yd
nods, rocks, windmills
2 rounds

HMC:
DL 255 x 2
Press (BB - 105#) x 2
pulldown (100) x 2
goblet sqt (32kg) x 2
5 rounds

What Mr. Kent is doing now
10-26-21 08:51 AM - Post#914217    

Tuesday 10/26

suitcase (16kg) x 100 yd (50L/50R)
swing (24kg) x 20
press (db see-saw) 40 x 8
pulldown (100) x 8
goblet sqt (24kg) x 8
3 rounds

last round = press (50# x 5), goblet (32kg) x 5

So, after two weeks of this head/chest cold that just won't go away a negative covid test eased my mind a bit. It comes in waves, I feel better for a day or two and then worse for a day or two. I seem to be on the upswing though. Both toddler and wife are sick too.

The important lesson to myself is to just move consistently. I feel much better when I do. And I realize (but need to keep reminding myself) that this isn't the season to really push my limits/fitness. It sounded good to have a heavy day and a conditioning day, etc, but that's just not going to happen right now. The park bench is where I belong and will serve me best right now.

Edited by Mr. Kent on 10-26-21 08:52 AM. Reason for edit: No reason given.

10-27-21 10:00 AM - Post#914241    

Wednesday 10/27

suitcase (16kg) x 100 yd (50L/50R)
OS resets, mobility

DL: 205 x 5, 5
Press (db): 50 x 5, 5
1-arm row (50#) x 10, 10

Stepper (MAF HR) x 15:00

Just some ES-style work today. Thinking about nudging my lifts up with some frequency, but I'm also considering mixing in some bodybuilding/pump work/constant tension style training along the way. Curious to see how mixing ES with a day or two of hypertrophy specific training will play out. Eh, beauty of the park bench I suppose.

10-29-21 11:08 AM - Post#914299    

Friday 10/29

Took yesterday off other than some light mobility

suitcase carry (16kg) x 100yd (50L/50R)
OS resets

1A. hamstring curl
35# x 10, 15 sec rest, 4
40# x 8, 15s, 4
40# x 7, 15s, 3

1B. db press
40# x 8
50# x 5
55# x 3

2A. Squat
32kg (goblet) x 5, 4 (4 sec negatives), 1-7sec negative
135# (bb) x 6, 4 (4 sec neg), 8 sec negative

2B. pulldown
100# x 12
100# x 8, 3 (negatives)

Not a ton of volume, but things felt good today.

Re: What Mr. Kent is doing now
10-31-21 06:20 PM - Post#914354    

• Mr. Kent Said:

It is an important lesson to learn. I am at it too. Do not underestimate what gets done, so to speak.

Aut viam inveniam aut faciam.

11-05-21 03:31 PM - Post#914514    

Friday 11/5:

suitcase carry (16kg) x 200 yds (100R/100L)
single rack carry (16kg) x 200 yds (100R/100L)

swing (24kg) x 20
suitcase carry (24kg) x 50 yd
goblet sqt x 5
2 rounds

Yet another week without as much movement as I'd like. I could cite the last three days when our toddler got up at 4:30am (well, 5am one of the days), but that's just an excuse. Best to put it in the past, and more importantly learn from it. I'll consider this practice for when baby #2 arrives and we'll really be sleep deprived. The positive side is that I feel great. Spending 20 minutes on carries, some swings and squats loosened everything up.

I should be able to make some time this weekend to go a little harder. And then hopefully continue into next week with some maintenance days. All in all I can't complain.

11-08-21 03:05 PM - Post#914585    

1A. Deadlift x 5: 135, 185, 205, 205, 205
2A. Press: 40x8, 40x8, 45x6, 55x3, 50x4
3A. Pulldown (100#) x 10,10,8,8,8
4A. Carry: 1. suitcase (16kg) x 200yd, 2. Rack (16kg) x 200yd, 3. suitcase (16kg) x 200yd, 4. bottoms-up (25#) x 100yd, 5. bottoms-up (25#) x 150yd

Another HMC on saturday. I upped the volume and everything felt good. And while I didn't track HR, I had controlled breath the entire session.

The only bummer happened later that night when a pretty sever strain came to light near my groin. After the circuit I did some mobility and played around with ATG single leg stretches (a la KOT). I didn't feel any discomfort during the stretch, but clearly I pushed too much. It's tough to walk; so guess I'll be moving towards an upper body-centric plan for a little while. I can get into a squat position, but I feel it there too. Haven't tried the stepper yet.

11-11-21 02:26 PM - Post#914663    

Th 11/11:

Another slow week. I'm still evaluating how to change my schedule to make it work (better) for training.

On the injury front, my groin has progressed to now being a dull pain. It's still effecting my gait, but not nearly as much as a few days ago. So, progress. One item of note; I did try the 'elephant walk' stretch mentioned on another thread. I thought I was doing it correctly, but I'm wondering if that pulled my hip in a bad position causing this strain. That's the only thing I've changed of note recently in my movement.

Today:
A. see-saw press - 30#x12, 40#x10; Rds 3 and 4 were straight sets (pause at the bottom) - 45x5, 50x5
B. pull-down (100#) x 10,10,8,8
C. half squats x 10 (all 4 rounds). Played around with squatting (no weight) to see where/when my hip/groin was bothering me. Half squats with constant tension felt fine. I may add weight next time.

Finished with stepper x 15:00

All in all a good day.

11-15-21 02:37 PM - Post#914731    

Since I've had a few weeks now of less training (days per week) I've decided to lean into it rather than try to up my frequency back to where it had been. Originally, I was waking up before our toddler and just starting my day in the home gym. So, 5 days a week moderate volume and loads, mostly park bench; just get some movement in. All was going fine until recently when I found myself averaging about 2-3 days per week.

So, new plan is to hit it hard every 4 days with my 'off' days being used for mobility and cardiovascular work. And by 'hit it hard' I mean specifically doing mostly hypertrophy-based work with a focus on negatives and TUT. The every 4th day comes from a couple of sources. It's the frequency Dan prescribes in MMS, and it's also used by Darden in a program of his that I ran a couple of years ago and had success with.

And for clarity every fourth day mean one day on, two days off, one day on.

Saturday 11/13:

Going by memory, I don't have my log with me

leg curl: four sets total; one set of 'regular' reps to warm us, two sets with 4-sec negatives and one long negative (10-15 sec) to finish, and finally one set of one-leg negatives (20-30 seconds)

squat: set of goblet (24kg) to warm up, two sets barbell (135#) with 5 'regular' reps, 3-5 reps w/ a 4-sec negative, and one negative for as long as possible (~10 sec).

press: DB: 45#x5, 50#x5, [big set of: 40#x 5 'regular', 4 (4-sec negatives), finish set with one long negative (10-12 sec)], 40 x 15 sec negative

pull-down: 3 sets; 1st super slow ~10 reps, 2nd regular, 4-sec negatives, and one long neg, 3rd one long negative

Overall everything felt good. Was tired towards the end of the day, and legs (mainly hip adductors) were a bit sore the next day.

11-16-21 10:30 AM - Post#914744    

Monday 11/15 (should have posted this yesterday):

mobility
stepper x 18:00 (MAF)

Groin was feeling better last friday and over the weekend, and then this morning tight again. If the original injury was a 7, this is back to 4/5. Pulling enough that I don't have full range of motion, but not nearly as tight/sharp a pain as the original strain. Just frustrating. Guess I should stay off the stepper. Not really sure what aggravated it. Took today off. Mainly because I stayed up too late last night, but I try not to be too hard on myself.

11-23-21 05:58 PM - Post#914853    

• Mr. Kent Said:

Aut viam inveniam aut faciam.

12-10-21 12:18 PM - Post#915319    

Gah, I haven't logged in for about 10 days and find out that Dave's gone on to his next adventure. I posted in the main thread, but felt the need to say that the Bomber has passed; long live the Blonde Bomber!

And I mean that with the utmost respect and admiration for his work, life, and legacy.

Since it's been almost four weeks since I last posted I won't bother to catch everyone up on every training session since then. My hypertrophy/eccentric/TUT work is going well. I mostly kept to the one day on, two days off for the resistance training and have been doing loaded carries or some kind of light conditioning on the other days.

Friday 12/10:

Mobility/OS resets

Suitcase carry x 50 yds
Press x 5
goblet sqt x 8
pulldown (100#) x 8 (every other round)
6 rounds (alternate R/L each round)
16kg, 16kg, 45#, 45#, 45#, 45#

And just to clarify the formatting; it was a suitcase carry (L), press x 5 (L), goblet sqt, and then repeat the circuit with the right hand. After having done those three movements twice (once in each hand) then I did a set of pulldowns.

12-10-21 12:18 PM - Post#915320    

Oh, and I'd be remiss if I didn't thank Pink for stopping by. Always appreciated, hope you're well.

Pink Floyd relics
12-11-21 12:56 PM - Post#915341    

I am "well-conserved", thank you. Biding my winter time...Call me Floyd...I'll build up like the music:

https://www.youtube.com/watch?v=gvCNJdUExts

Aut viam inveniam aut faciam.

12-16-21 10:54 AM - Post#915432    

I've been a Floyd fan for some time, but obviously not a well versed enough one to know Biding My Time; listening to it as I type this. Thank you!

I had a training session on Mon 12/10, which I had forgotten about until this morning when I logged today's session:

Mon 12/10:
warm-up
mobility/OS resets
1-h swing (16kg) x 10
suitcase carry x 100 yd
goblet sqt x 5
1L/1R

swing (24kg) x 20
suitcase carry x 50 yd
single rack sqt x 5
4 rounds (2L/2R)
[80 swings, 20 sqt, 200 yd suitcase carries total]


Thursday 12/16:
OS resets

1. DL: 135x5, 205x3, 235x3, 245x3
2a. Hamstring curl x 9, x[30,8,8] - (30 sec neg, 8 reps, 8 sec neg)
2b. pull-down (chin grip) x 10, x[30,7,10]
3. Goblet sqt (32kg) x 20
4a. Leg extension x 10,5,5 (10 reps toes straight, 5 toes in, 5 toes out, no rest between foot positions)
4b. DB floor press x [6, 4 (4 sec neg), 1-10 sec negative]

01-26-22 11:46 AM - Post#916416    

Welp...after looking in the journal this morning I see that I've trained twice in three weeks (since 1/6). I won't bother reviewing excuses or reasoning what happened in the intervening time, but I was back at it this morning:

Th 1/26/22:
mobility (crawls, nods, OS 'get-up', bar hang)

hamstring curl: 50x8, 40xTUT set [5, 4(4s neg), 1-10 sec neg]

goblet squat: 24kg x TUT set [6, 5(4s neg), 1-10 sec neg]
32kg x TUT [6, 5(4s neg), 1-8sec neg]

lat-pull down x TUT [6, 5(4s neg), 10 sec neg] x 2

db press 40 x TUT[6,5(4s neg), 10 sec], 1-h x [5, 4(4s), 8 sec neg]

Since we only have a few weeks left until baby is here I've decided to keep it simple. Whole body workouts with the above 4 exercises being the basics. I may throw in a DL here or there, but keeping with the TUT principles I'll be doing extended sets of varying fashion for hypertrophy three days a week. If I really move I can get these done in 25 min. And other days I'll do carries for conditioning. I've begun walking 2 miles during the work day; and while the goal is to hit 10 miles a week (a walk M-F at lunch), I've been averaging 2.5 days the past two weeks. So, some room for improvement there.

And if anyone is interested the OS get-up starts on the knees with a rock forward into a push-up, push back into the back part of a rock (butt to heels), then (tuck toes under) and transition into the bottom of a squat, and then stand up. Rinse and repeat.

01-27-22 09:14 AM - Post#916459    

Thur 1/27:

Breathwork
OS get-ups
carries x 400 yds (suitcase 100yd each - 16kg L/R, 25# L/R)

Lighter day planned today. I'm enjoying the OS get-ups. My rhomboids and rear delts had some soreness today which I felt during suitcase carries. Will likely alternate between pull-downs and db rows (supported by a bench).

01-27-22 12:06 PM - Post#916476    

Anything is better than nothing. Welcome back and soon welcome to your little one!

Diablo Everyone has a plan until they get punched in the mouth- MT

01-28-22 10:31 AM - Post#916525    

Thanks Leo!

Fri 1/28:

mobility
1. DB (chest-supported) rows - 40# x 30-10-25
2. DB squeeze press (db's held together at mid-line, laying down on a flat bench) 50# x 25-9-20
3. Pull-down 100# x 30-10-30
4. standing db press 16kg x 25-8-15
5. Hamstring curl 35# x 30-10-30
6. Goblet sqt (32kg) x 7, 2 (slow negatives, not timed)

Playing around with TUT, and the rep convention (notated as x-x-x) is to start with a negative (first number in seconds), begin 'regular' reps after the negative (second number after dash), and then do another extended negative (in seconds). So a 30-10-30 is a 30 second negative followed by 10 'regular' reps, and finishing the set with a 30 second negative.

From experience I know I don't like the x-x-x format for squats and was going to try something similar to achieve an extended set with a lot of tension, but I had to get our toddler up for school so I cut it short. Good to be back starting my day in the gym though.

01-31-22 03:03 PM - Post#916645    

Sunday 1/30:

2 mile walk w/ 35# in a back pack.

I was going to lift this morning, but I had some trouble getting going. I'm assuming yesterday's walk (although the fashionable folks refer to this as a 'ruck') had something to do with it. Just a touch of soreness in the hip flexors, but otherwise ok. I don't track my HRV, but I suspect the walk was a bit more systemically draining that I would have assumed. Even though it was 25 degrees (F) at the time, I overdressed and came home with my undershirt and socks soaked with sweat. Definitely some good work put in. I do need to find a more comfortable solution for next time out though. I did secure the weight higher up in the pack, but maybe a hip belt will help also.

If anyone happens to be reading this and has any suggestions I'm all ears.

02-02-22 10:08 AM - Post#916698    

Kind of short on time this morning so my summary will be brief. I did a bunch of TUT stuff. Mostly the 'regular reps', 4-sec negatives, and 1 single longer negative style sets:

Wed 2/2/22:

Mobility
Leg Curl - 2 sets
Goblet Sqt (32kg) - 2 sets
DB squeeze press (50#) - 2 sets
Pull-down (100#) - 1 set, then 1 set of 10 ('regular')

02-04-22 09:39 AM - Post#916790    

Thur 2/3:

Stepper x 5:00
Swing (24kg) x 20
4 rounds

HR ~138 (MAF for me)

Also walked 1.5 miles through snowy sidewalks during lunch

Rested today (Fri 2/4). Planning to lift tomorrow, but baby watch has officially started. Planning to move to humane burpees (DMPM) during the first weeks the newborn is home.

02-16-22 11:57 AM - Post#917191    

No training on Saturday 2/5; ended up in the hospital and welcoming our son into the world. Been a busy 10 or so days.

I've placed an adjustable db (currently with 45lb on it) and a 24kg KB in my den and have been doing sets of swings, presses, rows, and goblet squats when I have the chance. I'll try to document as time allows, but I doubt I'll be around this log for a few weeks.

04-04-22 01:38 PM - Post#918634    

Wow, seems I've missed a lot in the last eight weeks. I'm still perusing the forums in an attempt to getting caught up on the world of the Draper/DJ gang, but unfortunately still don't have much free time. One thing I did notice was Dan's mentioning of the ES Omnibook he's working on. That thread has me considering a revisit to ES as a way to resume my training.

I did manage to get a session in on Saturday (4/2):

1. Pull-down (100#) - 6x6 - 30 sec rest
2. Press - 6x6 (30 sec rest) - 85, 75, 75x5, 65x4, 65x4, 65x3
3A.Goblet Sqt (24kg) x 5
3B. suitcase carry x 25yd (alternate R/L each round)
6 rounds of sqt/suitcase carry

entire session was done in about 25 minutes including some mobility/OS work preceding the lifts. Think I'm going to stick with the 6x6 template for a little bit. The short rest periods help since I'm on an extremely limited schedule at the moment, and I hope to get these sessions down to 20 minutes or less. As mentioned above I'm considering revisiting ES, but for now I'm going to see how these Gironda inspired sessions treat me. Speaking of which, I have some DOMS today especially around the upper back (rhomboids, rear delts in particular). The last combo of goblet sqt and suitcase carry was inspired by Dan's "Eagle" work out. I don't have double 24's, and aren't in any shape to do an 8x8 workout with them anyway. The 6 sets of 5 squats and a 25 yd carry worked well. Got the heart-rate up a touch, but wasn't too taxing. I may play around with alternating this squat/carry combo with a Deadlift/carry combo every other workout. And 85 pounds was ambitious for the press as you can see with the decreasing weight throughout the session. Gives me a marker for progress though; start with 65 and increase the weight after I can get the full 6x6.

04-08-22 10:39 AM - Post#918760    

Tue 4/5:
db shoulder press (30#) - 6x6 - 30 seconds rest
last three sets were 5,4,3 reps respectively

db row (chest supported on a bench at ~45 degrees) (40#) - 6x6 - 30 seconds rest between sets

kind of wiped out, so just did the upper body on tuesday. I'm already rethinking the 6x6, but may give it more time. Part of my mind still wants to lift heavier, but I realize that it's too soon to tell if the lighter work is effective.

Wed 4/6

A.goblet sqt x 5
B. suitcase carry x 25yd
6 rounds (sqt weight - 24kg x 2, 32kg x 4 sets)

As it's playing out it seems I'll have at least 20/25 minutes to train each evening. Realistically only 3 days per week right now. Seems like too low a frequency for ES, but I have been making my way through the EES thread that's active and saw Dan's comment on a 3x3, three days a week template. I may consider that. So far the goblet sqt/suitcase carry combo is a winner. Has my legs feeling fresh, and everything just feels 'put together'.

05-05-22 01:46 PM - Post#919349    

Checking in here seems to help keep me focused during a chaotic time. Overall, I have not been doing much activity. Well, less than I'd like and need.

On a positive note I have kept a regular walking schedule. My goal has been at least 2.5 miles per day (or 17.50 miles per week). Why that goal? Because walking (I've heard, maybe someone here can verify) burns approximately 100 calories per mile. So, an additional 1,750 calories burned per week means I'm burning a pound of fat every two weeks. Yes, I realize that I"m using a model (3,500 calories per pound of fat) that has undergone some scrutiny lately, but I'm not going to dive into the weeds on this one.

And my wife and I have been committed to eating like adults. We've been preparing healthy, clean meals and overall we both feel very good despite the lack of sleep (baby still isn't sleeping more than 3-4 hours at a stretch).

All in all I'd say I've been treading water health-wise. I am due for a physical, and will know more then, but until I can resume more strenuous training the walking seems to have been helping; although I know that our dietary changes are really the game changer.

What we've been doing isn't revolutionary, but we HAVE been doing it...some examples:

grass fed roast cooked in the crock pot with potatoes, carrots, onions, and beef broth - feeds my wife an I about three total meals each.

Wild caught salmon with asparagus. Grass fed sliced sirloin (from Costco) over a salad with olive oil and lemon dressing (homemade).

Again, nothing here is revolutionary, but coming up with a game plan and executing has felt refreshing. Anyhow, I hope to get back into the home gym tonight for a quick session. I'd like to do an ES cycle, but 5-6 days per week of training seems like a stretch right now. Hopefully in a few weeks I'll be able to commit to that (fingers crossed), but for now I'm going to focus on diet and walking. ES is next on the menu though.

06-30-22 11:46 AM - Post#920207    

What a long and winding road it is to have children...this is likely obvious to anyone who's had them for awhile, but as a new(er) parent I'm still working through the balance of maintaining the family and maintaining myself.

With that said I *finally* took a few minutes last night and trained:

1. OS resets
A. Diaphragmatic breathing
B. Head nods
C. Rocks
D. Rolls
E. Standing cross crawls

2.
A. Goblet sqt (24kg)
B. suitcase carry x 25yd
8 rounds - squats started at 8 reps per set and descended by one each round (so, 8,7,6,5, down to 1 on the last set)

Dan recently published this workout somewhere on the forum if I remember correctly, and it had me breathing harder than I expected. I was glad to make it through without putting down the bell.

Total time was approximately 12 minutes

I'm going to attempt a 10-15 min session each evening. As always, stay tuned.

What Mr. Kent is doing now
07-13-22 06:37 AM - Post#920425    

But it all sounds wonderful.

Just keep at it and do what is possible. I'd say do not err on the too heavy side...easy to do but the pain bill comes soon after.

I also stuck to walking when nothing else worked. Now I didn't do much walking during the last three months (it just died out) but the fat creeps up-> so the cal count you do is a good check up.

In my case the brain needed more fat and together with extra B vits it also made a positive difference. But the extra few kilos (after T stopped walking) do not feel right! Better not to gain 'em rather than trying to loose them.

Your eating style sounds great. Keep at it. It is also best for the kids to learn sound habits and grow up on real food. And once you get used to it it doesn't steel much time if I say so.

Enjoy your family time. Do you like your new house?
Keep checking in here. It helps!

Aut viam inveniam aut faciam.

10-10-22 10:36 AM - Post#922470    

Well, since I know I have at least two readers in Pink and Diablo (and thanks for the feedback and support!) I figured I'd check in since I'm logged into the site for the first time since summer.

I've tried DJ's 'perfect workout', and it's great when I have limited time, but it's not anything I'm doing regularly. Most afternoons I've been able to take a break and walk a couple of miles. Generally I've been getting a minimum of 8 miles in per week.

I did get a session in last friday (10/7), and you can see elements of the perfect workout, but I did modify:

OS resets
1A. Hanging knee raises x 10-15
1B. Kneeling press x 7,6,5,4,3 - 15 sec rest between sets (40#,40#,16kg for the last three sets 5,4,3)

2A. Goblet sqt (24kg) x 10
2B. Suitcase carry x 25 yds
4 rounds

Pull down (chin grip - 100#) x 10, 10

The presses I did rest/pause. Going from 7 down to 3 reps is a total of 25 reps. I notice a bigger hypertrophy hit doing this style rather than 3x8, but it's only been a few weeks. Occasionally I'll do it (the rest/pause style) with goblet squats (usually 32kg), and it definitely gives a metabolic stress as well. Or maybe I'm a little more de-conditioned than I thought right now.

Goals for this Fall include regular circuits (ideally 3 days/week) and strength work in addition to the walking. And also making some progress on my blues guitar playing, but I suppose that's outside the realm of our mutual interest in fitness on this board.

02-28-23 09:58 AM - Post#924962    

When I started this log it began as a way to have an easily accessible version of my paper training log as I'm usually online daily and I wanted to see my training in one place in order to 'mine it' for gems as Dan has suggested. What I found instead was community whose breadth and depth gave me treasures I didn't know I was looking for. As I grew up in a time before the internet meeting people online still seems a bit strange to me, but for those whom I interacted with here, and also those who freely offered training and life advice which helped me along my path I thank you.

I really didn't think an internet forum would enrich my life so much, but here we are. I sure am going to miss this place. Thanks again to all who helped along the way, and I hope my humble contributions were of value to someone.

All my best.

my training log: What Mr. Kent is Doing Now