08-31-20 10:19 AM - Post#901919    

Sat 8/29:

warm-up: spent the morning playing and crawling around with the baby. when he went down for his morning nap I felt pretty ready for the barbell.

Session B - wk 4
A1. Squat (32/24kg) - 3 x (2,6,2)
A2. Press (95#) - 3 x (2,4,6)
A3. Deadlift (235#) - 3 x (2,4,6)
A4. Pull (Brignole Lat Pull-ins - 55#) - 3 x (2,4,2)

I went back to the exercise order I had been using previously. I don't think the movement with the baby was quite enough warm-up. It took me a couple of sets to feel loose. Something to keep in mind, I suppose. I'm thinking some jump squats or some other dynamic/ballistic movement would have helped rev up the nervous system.

I mixed up the squats and used both a 24kg and 32kg bell. Mostly 32, but I grabbed the 24 for I think 2 or 3 of the 9 sets. Can't remember which ones. Knee feels fine, as does the wrist. Had planned some MAF cardio on Sunday, but it didn't happen.

09-04-20 11:17 AM - Post#902037    

Been battling a head cold. Tried to perform Session C last night (Th 9/3), and felt great after my warm-up, but got through two sets and didn't have the energy. I'll proceed cautiously...discretion, valor, and all of that.

09-08-20 10:54 AM - Post#902110    

Sunday 9/6:

I can't remember my warm-up. Something along the lines of 1-arm swings (16kg) and presses.

Session C - wk 4
A1. Squat (32kg) - 3 x (2,4,2)
A2. Press (95#) - 3 x (2,6,2)
A3. Deadlift (235#) - 3 x (2,6,2)
A4. Pull (Brignole Lat Pull-ins - 55#) - 3 x (2,4,6)

Overall, feeling much better. Was able to get through the entire series without feeling run down. Still have some post nasal drip, but energy levels are near 100%. Nasty little head cold, but am on the rebound.

09-08-20 06:09 PM - Post#902136    

Glad to hear that you are feeling better.

Aut viam inveniam aut faciam.

09-10-20 12:40 PM - Post#902212    

Thanks Pink!

And it's a work in progress. Each day feels slightly better, but I seem to hit a wall in the evenings and am just exhausted. Tired in the mornings as well. Not to compare, but from what you've been through I'm not complaining. It's just lousy feeling lousy. Wife had it first and had a covid test...came back negative. And then I got the cold a few days later. Haven't worked out since last sunday, but I'm not stressing over it. I'm considering starting the cycle over with heavier weights, but we'll see how I feel.

09-14-20 03:57 PM - Post#902401    

Friday 9/11:

warm-up:
1-arm swing (16kg) x 5L/5R/5L/5R
Press x 3L/3R/3L/3R
misc ground work
2 Rounds

Session A - wk 5
A1. Squat (32kg) - 4 x (2,4,6)
A2. Press (95#) - 4 x (2,4,2)
A3. Deadlift (235#) - 4 x (2,4,2)
A4. Pull (Brignole Lat Pull-ins - 55#) - 4 x (2,6,2)

Session was fine, but I can feel the volume settling in and it's becoming fatiguing. The program has jumped from 9 total rounds to 12. I'm not sure how much of the lingering cold is wearing on me versus the additional circuits, but training is now taking over 60 minutes. I'm strongly considering a change, but I haven't mapped out a plan yet. I'm going to finish this week (week 5) at least if things feel good enough. If they go off the rails I may have to adjust sooner, but I'll stay the course for the moment. Overall, this still has an Easyish Strength feel other than the sessions taking longer. The answer may just lie in repeating weeks 2-4 as a cycle.

09-14-20 04:01 PM - Post#902402    

Saturday (9/12):

stepper x 5 min
kg swings 32kg (10 about every 70 seconds) 5 sets
stepper x 10 min
kg swings 32kg (8 about every 70 seconds) 5 sets
stepper x 10 min

about 35 minutes total. Avg HR about 130. Total of 90 swings. Hamstrings were a touch sore the next day.

09-17-20 09:34 AM - Post#902493    

Wednesday 9/16:

warm-up:
ground work
pilates mat work
general movement stuff, decided against the kb today

Session B - wk5
A1. Squat (32/24kg) - 4 x (2,6,2)
A2. Press (95#) - 4 x (2,4,6)
A3. Deadlift (235#) - 4 x (2,4,6)
A4. Pull (Brignole Lat Pull-ins - 55#) - 4 x (2,4,2)

I feel much, much better. I think the cold is finally out. At worst I'd say I'm 90%.

This program has been great, but I'm starting to understand what Dan means when he suggests 'same, but different'. The volume has gotten to be a bit much. Not so much in terms of fatigue, but these sessions are taking longer than I'd like. I've decided to finish week 5, and then transition to something similar. I'd like to keep the spirit of this program (strength circuit), but play with the loads and volume instead of keeping it at fixed weights.

09-21-20 11:04 AM - Post#902626    

Saturday 9/19:

warm-up:
experimented with longstrength. Found the discussion on another thread detailing John McKean's endorsement of Len Schwartz's (of heavyhands notoriety) evolution of endurance work using light calisthenics. Details can be found here: http://usawa.com/tag/longstrength/

Session C - wk5
A1. Squat (32kg) - 4 x (2,4,2)
A2. Press (95#) - 4 x (2,6,2)
A3. Deadlift (235#) - 4 x (2,6,2)
A4. Pull (Brignole Lat Pull-ins - 55#) - 4 x (2,4,6)

This experiment is over. I enjoyed it quite a bit, and could see myself using these strength circuits for long periods of time, however there are a few changes I would make:
1. change my loads as opposed to using fixed weights. I think adding weight by circuit would help keep things fresh.
2. wave the volume up and down as opposed to keeping a strict increase over time. This would allow me to stay on the program longer I think.
Overall my joints feel good and I never experienced any burn-out. My only complaint was that as the volume increased the sessions began taking too long which isn't conducive to my schedule currently.

Another advantage of this slow circuit training was the emphasis it allowed me to place on controlling the weight and taking my time through each set. Particularly as I made a concerted effort to keep things easy and never approach the metabolic cascade of glycolytic training that's the hallmark of complexes. These were never meant to be complexes, but you could definitely turn this circuit into a conditioning effort by reducing (or eliminating) rest periods between sets.

New plan is to stick with the following three exercises of 1. 1-arm (db) press, 2. (brignole) lat pull-ins, and 3. squats and perform sets of 2,3,5. The last plan topped out at 120 reps per week; since 2,3,5 sets are really 10 total reps my strategy will be to lift 3 days per week and increase the weekly sets of 2,3,5. So, first week will be
Mon - 2,3,5 x 3
Wed - 2,3,5 x 4
Sat - 2,3,5 x 3

For a total of 100 reps (I thought backing off a bit would help long term progress). Each week I'll add one set (10 reps) for a total of six weeks.

For example week 2 will be:
Mon - 2,3,5 x 3
Wed - 2,3,5 x 4
Sat - 2,3,5 x 4

This will top out with the last week being 2,3,5 x 5 for all three days. I'm going to do this with the upper body push and the upper body pull. Squats I'm planning to play around with. Thinking higher reps and sticking with kb's. I have the option of going up to a 40 kg bell, but will likely stick to the 24 and 32.

Oh, and one note on the Brignole Lat pull-ins - this is the first time I've ever done them and they've really added shape to the 'flare' of my upper back. The thickness and width under my rear deltoids is significant since I've begun them.

09-22-20 11:01 AM - Post#902668    

Sunday 9/20:

Sunday I started experimenting with longstrength for aerobic activity. I took the three exercises that McKean mentions and went through them in a circuit fashion:

1. good-morning/dips x 2:00
2. squat/pull-ups x 2:00
3. heavy hands (3lb) x 2:00
4. 1-arm swings and snatches (16kg) x 2:00
5. stepper x 2:00
3 circuits - total of 30 minutes

my HR got up a bit too high (out of the aerobic zone) during portions of this. Particularly during the swings and snatches. It jumped to 150 at one point and I had to do as few as 3 swings per minute. Similar situation with the squat pull-ups, I had to do one rep every 15 seconds to get my HR back into the aerobic zone.

All in all I think this works well, and I'll continue to play with it. I'm sure with a few tweaks I'll be able to get a full MAF training session in without much trouble. Easier on the joints than running, and while I'm sure it looks silly I'm alone in the home gym and my cats don't seem to judge. Even with the couple of spikes in HR I was able to breath through my nose the entire session.

Going forward my initial thoughts are to keep the good-morning/dips and the squat/pull-ups for two minute rounds, then move to a longer kb session by alternating 1-arm swings and snatches every 60 seconds. Then coast a bit on the stepper. Should be easy to get a 10 or 12 minute circuit in and then repeat for 3 or 4 rounds.

09-25-20 09:24 AM - Post#902766    

Th 9/24:

tried to modify the strength circuit to fall into a 'same, but different' territory. I decided to take a break from deadlifts, but kept the pull-ins, and also a 1-arm db press:

warm-up:
1-arm swing (16kg) x 5L/5R
press x 3L/3R
ground work
2 Rounds

A1. Brignole Lat Pull-ins - 55# x 2-3-5
A2. 1-arm db press (45#) x 2-3-5
3 Rounds

B. Goblet squats
16kg x 20 second iso hold, then 10 reps
50# x 20 second iso hold, then 8 reps

I'm still feeling my way through this. The db presses are going to take some getting used to after not doing them for so long. I'm considering alternating sessions with these and barbell presses. Or maybe just continue to work on my bb pressing. Also going to go back to more of a circuit format and do one set of pulls, one set of presses, and one set of squats, rinse and repeat.

I like the iso-hold squat sets; knees feel good. and I think I'm going to play around with 5-5 sets rather than 2-3-5

09-29-20 11:46 AM - Post#902903    

I trained Saturday and Sunday, but don't feel like posting the details. Sorry. I don't have my log with me, but thought I'd give an update.

I tried a 'same, but different' approach with the strength circuits I had been doing, but nothing felt as good as the original program. And since I'm still enjoying it I'm just going to repeat the program with heavier weights. The only exception will be taking out the squats and getting that movement pattern in some other way. I did like the isometric hold, then perform reps format. Anyhow, stay tuned if you're interested.

What Mr. Kent is doing now
10-01-20 09:56 AM - Post#902997    

Have been feeling a touch run down these last few days, but thought it best to get some kind of session in yesterday:

Wed 9/30:

1. 1-arm kb swings (16kg) x 5
snatch x 3
Press x 3
(1L/1R)
Misc ground work (rolling, sit ups, planks, dead bugs - between 1 and 3 of those per round)
3 Rounds

2.
A. Swings (24kg) x 15
B. DB press out x 20 seconds
C. Squat x 20 second isometric hold, then 10 controlled reps
D. 1-arm row (16kg) x 20-25 seconds
3 Rounds

Just wanted to get some work in and was going to do a humane burpee, but decided to play around with constant tension stuff. My knees feel awesome today after the squats. I imagine that I'll play around with loading these, but I get into a squat (just below parallel) and hold for about 20 seconds really trying to squeeze my quads and generally brace my entire lower body during the hold. Then I do 10 controlled reps keeping tension the entire time.

The db press-out is a standing exercise. I take a db and hold it near my sternum so that it's horizontal to the floor. While squeezing the dumbbell I slowly press it out and slightly up to shoulder height so that at the end of the movement my arms are fully extended in front of me. Constant tension for 20 seconds pressing in and out the entire set.

My swings felt really snappy and fresh, which was nice. This session reminded me the value of the park bench. I'm reconsidering the strength circuits as a program unto itself and will likely sprinkle them in a couple times a week while playing around with some other movements. Although, some recent photos of myself have reminded me that I really should get more MAF work in...



Edited by Mr. Kent on 10-01-20 10:00 AM. Reason for edit: No reason given.

10-02-20 04:46 PM - Post#903049    

Great!

Aut viam inveniam aut faciam.

10-05-20 10:34 AM - Post#903124    

After three days off got back at it on Sunday (10/4):

1.
A. 1-handed swings (16kg) x 10L/10R
B. Press x 3L/3R
C1. Snatch x 5L
C2. Squat (rack position) x 5L
D1. Snatch x 5R
D2. Squat (rack position) x 5R
E. Ground work (dead bugs, straight leg sit-ups)
2 Rounds

2. Started back on the strength circuits today, but swapped out the squats and kept the DL, pull-ins and press:

A1. Deadlift (235/255 from round 3 on) - 3 x (2,6,2)
A2. Press (95#/105# from round 3 through 9) - 3 x (2,2,2)
A3. Pull (Brignole Lat Pull-ins - 55#) - 3 x (2,4,2)

Everything was fine, and I increased the weights on the press and DL from Round 3 through 9, but experienced some soreness last night. After getting back into this I'm already reconsidering. I think I'm going to explore the park bench for awhile. I enjoyed the 5 weeks of strength circuits, and definitely noticed the progress, but this just doesn't feel easy right now. I could adjust the loads, and maybe wave them up and down, but ultimately my sense is that it's time for a change.

I'm thinking of giving longstrength an honest effort. I recently got a Polar H10 HR monitor and it might be good to work on the aerobic base. I'll thinking of keeping 1-2 strength workouts a week, but I've neglected working on my cardiovascular health for too long. Plus, getting my waist down to half my height (per Dan's recommendation, which I think is a good one) has been a goal sitting in the back of my mind.

So, here's to the park bench and healthy leanness!

10-07-20 01:34 PM - Post#903205    

Got a quick session in at lunch today (W 10/7):

baby crawl (12yds forward, 12yds backward) x 2
1-arm swing (16kg) x 10L/10R
baby crawl (12yds forward, 12yds backward) x 2
Swing (2 handed) (24kg) x 10
baby crawl (12yds forward, 12yds backward) x 2
Swing (2 handed) (32kg) x 10

Leopard crawl ~25yds
Deadlift (225) x 3
Press (95) x 3
Pull-in (55) x 5
Leopard crawl ~25yds
Deadlift (255) x 2
Press (105) x 2
Pull-in (55) x 5
Leopard crawl ~25yds
Deadlift (255) x 2
Press (115) x 2
Pull-in (55) x 5

Mixed some crawling in with a little lifting. Used the lifts from the strength circuits I had been doing since the weights were still loaded. Entire session took 35 minutes. Hope to get back to the cardio circuits/longstrength soon, but I think I just may be addicted to lifting...

10-13-20 01:50 PM - Post#903462    

I trained Friday and Saturday, but can't remember the details. I know Saturday was a cardio-circuit consisting of EMOM kb swings interspersed with bouts on the stepper. Details are in my log, but this is the best I can do at the moment.

And I really wanted to post this yesterday as it was October 12, and since there are 12 weeks left in the calendar year I've decided to give Dan's 'post deployment' program a go. No, I have not been deployed and I am not in the military, but if I understand the spirit of the program it looks like it's intended to get folks back in working order after having been beaten up for awhile. Overall, I've been feeling good, but I like the structure of the program with its mix of lifts, OS 'resets', and carries. And while there is a structure, the progression seems gentle enough that I'm assuming it will feel reminiscent of easy strength, or more like being on the park bench rather than reaching for upper limits.

Anyhow, tonight starts Month 1, Week 1, Day 1 so follow along if you're so inclined.

Finally, it occurs to me that since I can't remember seeing this published anywhere other than these message boards that perhaps I shouldn't post full details. I'm not sure if Dan plans on offering this as a paid program. If anyone thinks I shouldn't be posting details please let me know. Otherwise I'll proceed normally. Frankly, I'd be surprised if many people were reading this in the first place, but please chime in if I'm committing any sort of offense by posting. I have the utmost respect for Dan and don't want to step on his toes. Although I will say that generally speaking he seems pleased when people try his programs and report results.

10-14-20 11:34 AM - Post#903495    

Post Deployment Program

Month One, Week One, Day One:

Prone neck nod
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (15#) x 25L/25R

Prone 'find your shoes'
Single side rack walk (24kg) ~25yd L/R
Hanging pull-up x 30 sec

Six point nods
Suite case carry (24kg) ~25yd L/R
Rack Deadlift (95#) x 25

Six point rock
Hip Flexor stretch
Back Squat (45#, just the bar) x 25

Leopard Crawl ~25yd
cross crawl
Carry (50# slam ball on shoulder, suitcase carry 24kg in other hand) - ~50yd total (25yd with kb in one hand, slam ball on opposite shoulder)

Notes:
I acknowledge that one session is way too early to give feedback on a program, but my first impressions are that this is great. The combination of original strength movements/resets and carries works very well. Today, I feel 'tied together'. And I see some room to play with the weight and distances of the carries so that if days need to be adjusted to be easier (or more challenging) this can be accommodated.

The bad news is that I've decided that I can no longer squat with a barbell. It's strange, and maybe it's simply psychosomatic, but I can easily get into an ATG squat, hold for 20, 30, or 40 seconds and stand up with no problem or pain. But as soon as I put a barbell across my back my knees start aching. I settled for half squats to the bench during the workout, and things felt fine during and after the session, but this morning there was some soreness. So, instead of attempting to build to 25 reps with bodyweight on the bar I'll be tailoring the program to include air squats, goblet squats, and cossack squats. I'll mix it up while trying to adhere to the original rep ranges.

The rack deadlifts felt good, but 95# might have been a bit much. I was able to do the 25 reps unbroken, but the tension in my lats was noticeable by the end of the set. Dan recommends really light on this first day, and 95 seems like I'm approaching a line, but I'll keep an eye on it.

The only question I really have is whether or not to 'pack' my shoulders during the bar hangs. I'll shoot over to the other thread and see if Dan doesn't mind clarifying. I did choose to stay tense during the hang, and relaxed after the set for a few seconds.

All in all I'm going to stick with this and see how it plays out.

10-16-20 10:08 AM - Post#903583    

Borrowing from another thread I did a quick kb session this morning (I think this is called the 'deep six' or something similar):

16kg
1-arm swing x 5
snatch x 5
clean to press x 5
squat (single side rack) x 5
TGU x 1
3 rounds R/L

Took about 15 minutes. Great way to start the day. Post Deployment Month One, Week One, Day Two is tonight.

10-16-20 07:23 PM - Post#903609    

• Mr. Kent Said:

The way I understand it-> you gotta keep the arms away from your ears, meaning "tuck the shoulder blades down, sternum up position". Correct thoratic spine position IMOW.

Aut viam inveniam aut faciam.

10-19-20 10:46 AM - Post#903708    

Fri 10/16 pm:

Month One, Week One, Day Two:

Prone neck nod
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (20#) x 25L/25R

Prone 'find your shoes'
Single side rack walk (24kg) ~25yd L/R
Hanging pull-up x 30 sec

Six point nods
Suite case carry (24kg) ~25yd L/R
Rack Deadlift (135#) x 20, 15 sec rest, 5

Six point rock
Hip Flexor stretch
Front Squat (45#, just the bar) x 8
Goblet sqt (50#) x 10, 10

Leopard Crawl ~25yd
cross crawl
Carry (50# slam ball on shoulder, rack carry 24kg in other hand) - ~50yd total (25yd, then switch hands)

Still playing around with squats that both feel good and are challenging. I felt good about the goblet and will see about progressing past them. Until then, just keeping on, keeping on.

And thanks pink! That's what I decided on, keeping the back retracted and tight through the hang. I've been keeping the core engaged too, but will practice releasing and letting the thoracic hang when I graduate to pulling up following the 30 second hang.

10-19-20 10:56 AM - Post#903709    

Sunday 10/18:

warm-up:

(16kg)
1-arm swing x 5
snatch x 5
clean to press x 5
squat (single rack) x 5
TGU x 1
2 Rounds L/R

Month 1, Week 1, Day 3:

Neck nods
waiter walk (45# db) ~35yd L/R
Half Kneeling Press (25#) x 20,5L/20,5R

'find your shoes'
Single side rack walk (50#) ~35yd L/R
Hanging pull-up x 35 sec

Six point nods
Suite case carry (24kg, 45#) ~35yd, switch hands
Rack Deadlift (185#) x 15, 15sec rest (grip), 8, 10sec rest, 7 (25 total reps)

Six point rock
Hip Flexor stretch
Zercher sqt (95#) x 10, 5

Leopard Crawl ~25yd
cross crawl

Decided to add some distance to the carries just to mix things up. Also added a second weight to the suitcase round (24kg in one hand, 45# in the other).

Also played around with the zercher (barbell) squat. I've never really done these before, but I like them! I think I've found a squat for this program. I know Dan says use the back squat no matter what, but well, I'm not going to. Can't figure out why they seem to hurt my knees so much, but they do and I need to 'adapt and overcome' as I think the Marines say (is it the Marines?).

And the sets of 25 are a bit rough. Particularly for my grip with the rack deadlift, and even the kneeling presses. Decided to do 'as many' and then take a few seconds to gather myself and finish the set.

All in all I really like this program. It's started gentle enough, but can see where it will get challenging, and most importantly I feel good after the sessions and the next day. Some soreness in the traps and rear delts from all the carries and rack DL's, but nothing that's too bad.

10-20-20 04:51 PM - Post#903768    

Month 1, Week 2, Day 1

warm-up (16kg):
1-arm swing x 5
snatch x 5
Clean to press x 5
Sqt (single side rack) x 5
TGU x 1
1 Round L/R

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (20#) x 15L/15R
2 Sets

Prone 'find your shoes'
Single side rack walk (24kg) ~25yd L/R
Hanging pull-up x 20 sec
2 Sets

Six point nods
Suitcase carry (24kg, 45#) ~25yd
Rack Deadlift (135#) x 15
2 Sets

Six point rock
Zercher sqt (75#) x 10
2 Sets

40kg kb carry - not far

Everything continues to feel good. Couldn't quite grind out 15 reps in the zercher, but felt good about two solid sets of 10. Will keep working. And I skipped the crawling today. Was a bit pressed for time and decided to try to carry my 40kg kettlebell. I swung it up and basically flipped it over as it was weightless at the top of the swing and then hugged it to my chest. I'm aware this isn't the wisest thing to do as I quite enjoy the way my face is currently arranged and don't need 88 pounds of iron smashing into it. But, with some not insignificant effort I was able to wrestle it into place against my chest and walked around my basement. It's an effective movement and I felt it quite a bit through my abs. It would work much better in a wide open space without the tight turns required by my basement, but I just wanted to see. It's not something I'll be repeating too often.

10-26-20 03:24 PM - Post#903997    

Wednesday 10/21:
kb circuit ~25 minutes

Saturday 10/24:

Month 1, Week 2, Day 2

warm-up (16kg):
1-arm swing x 5
snatch x 5
Clean to press x 5
Sqt (single side rack) x 5
TGU x 1
2 Rounds L/R

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (25#) x 15L/15R
2 Sets

Prone 'find your shoes'
Single side rack walk (24kg) ~25yd L/R
Hanging pull-up x 25 sec
2 Sets

Six point nods
Suitcase carry (24kg/32kg) ~25yd
Rack Deadlift (185#) x 15
2 Sets

Six point rock
Zercher sqt (75#) x 15
2 Sets

Leopard Crawl ~10 yds
Standing cross crawl

Everything continues to feel good. Glad to hit my numbers in the squat. I've caught up to the 135 chart, meaning that if I follow Dan's progressions I should be able to perform one set of 25 with 135 by the end of the program. Given my history with knee pain/crankiness I'm going to keep this as a goal. It's far from bodyweight, but I'm looking at this as a therapeutic program rather than seeing how high I can get my numbers.

10-29-20 10:27 AM - Post#904066    

Wed 10/28:

warm-up (16kg):
1-arm swing x 5
snatch x 5
Press x 5
Sqt (single side rack) x 5
2 Rounds L/R

Month 1, Week 2, Day 3

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (30#) x 15L/15R
2 Sets

Prone 'find your shoes'
Single side rack walk (24kg) ~25yd L/R
Hanging pull-up x 30 sec
2 Sets

Six point nods
Suitcase carry (24kg/32kg) ~25yd
Rack Deadlift (205#) x 15
2 Sets

Six point rock
Zercher sqt (95#) x 12
2 Sets

Leopard Crawl ~10 yds
Standing cross crawl

Didn't hit my reps in the squat, but I think moving outside of the rack will help. A couple of reps I hit the safety bar that was still set up for rack deadlifts, and it threw me off even with the relatively light weight. And I think I'm pushing the rack DL's a little too much. Going to back off and let the volume of the program lead me to the goal.

11-02-20 01:26 PM - Post#904212    

Sat 10/31:

warm-up (16kg):
1-arm swing x (3,4,5)
snatch x (3,4,5)
Clean to Press x (3,4,5)
Sqt (single side rack) x (3,4,5)
3 Rounds L/R, ascending reps each round (3 reps the first time through, then 4 on the next round, etc)

Month 1, Week 3, Day 1

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (25#) x 8L/8R
3 Sets

Prone 'find your shoes'
Suitcase carry (24kg/32kg) ~25yd
Hanging pull-up x 35 sec
3 Sets

Six point nods
Single side rack walk (50lb) ~25yd L/R
Rack Deadlift (185#) x 8
3 Sets

Six point rock
Zercher sqt (75#) x 8
3 Sets

Leopard Crawl ~10 yds
Standing cross crawl

11-06-20 09:50 AM - Post#904312    

Thur 11/05:

Didn't mean to take four days off completely, but that happened.

warm-up (16kg):
1-arm swing x see below
snatch x see below
Press x see below
Sqt (single side rack) x see below
3 Rounds L/R, ascending reps each round (3 reps the first time through, then 4 on the next round, final round had 5 reps per exercise)

Month 1, Week 3, Day 2

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (30#) x 8L/8R
3 Sets

Prone 'find your shoes'
Rack carry (50#) ~25yd
Bar hang x 30 sec
3 Sets

Six point nods
Suitcase carry (24kg/32kg) x 25yd
Zercher squat (95#) x 8
3 Sets

Six point rock
Rack Deadlift (185#) x 8
crawl x 25yd
3 Sets

I've been playing around with which carries pair best with each lift (sorry Dan). The waiter walk seems to perfectly compliment the press. On the other hand I was having trouble performing suitcase carries and then deadlifting, it was just too much for my grip. Particularly during the sets of 25 and 15 the first two weeks.

I think I've settled on rack carries before the bar hangs, and suitcase carries before squats. And crawling with the deadlifts seems to work well for me. Crawling after deadlifts really seems to loosen everything up in the posterior chain. This is a departure from Dan's original programming, but I think I've kept the spirit of it while also making it a touch more efficient by combining the crawls with the last set rather than doing them on their own. Again, sorry Dan.

What Mr. Kent is doing now
11-09-20 02:12 PM - Post#904399    

Sat 11/07:

warm-up (16kg):
1-arm swing x 3L/3R
snatch x 3L/3R
Press x 3L/3R
Goblet Sqt x 6
3 Rounds, increase reps by one each round

Month 1, Week 3, Day 3

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (35#) x 8L/8R
3 Sets

Prone 'find your shoes'
Rack carry (50#) ~25yd
Bar hang x 35 sec
3 Sets

Six point rocks
Rack Deadlift (185#) x 8
crawl x 25yd
3 Sets

Suitcase carry (24kg/32kg) x 25yd
Goblet squat (24kg, 32kg) x 8
2 Sets

Ran out of time and couldn't get a third set of squats in. Will probably stick with goblet squats until further notice. They just feel good. I've mostly abandoned the stated goal of the program of achieving a 25 rep back squat with a pre-selected load. It's just not a goal I'm interested in or see value in achieving right now. And please don't misunderstand me, this is just as my training applies to me. I know Dan comes from the strength and conditioning world, mainly (American) football and track, and that for developing athletes it's important to set benchmarks, but for a guy in his mid-40's who's training for good health I really don't need to squat 185 for 25 reps. Particularly as it feels like I'm getting beat up as I inch closer to doing it.

With that being said I'm happy to report that this program has me feeling great overall. I've definitely noticed increased thickness around my shoulders and upper back. And (adjustments with load notwithstanding) the carries, resets, and lifts seem to be a perfect mix.

Edited by Mr. Kent on 11-10-20 09:47 AM. Reason for edit: No reason given.

11-10-20 09:56 AM - Post#904432    

Mon 11/09:

warm-up (16kg):
1-arm swing x L/R
snatch x L/R
Press x L/R
Goblet Sqt x see below
3 Rounds; Reps on swings, snatch, and presses: 3,4,5. Goblet squats: 6,8,10

Month 1, Week 4, Day 1

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (30#) x 5L/5R
4 Sets

Prone 'find your shoes'
Rack carry (50#) ~25yd
Bar hang x 20 sec
4 Sets

Six point rocks
Rack Deadlift x 5
crawl x 25yd
4 Sets (185, 205, 245, 245)

Suitcase carry (24kg/32kg) x 25yd
Goblet squat (32kg) x 5
4 Sets

Played around with the loads on the deadlifts. Dan advises not to push these, but I think I'm ok. Overall, things continue to feel good.

Re: What Mr. Kent is doing now
11-10-20 07:57 PM - Post#904455    

• Mr. Kent Said:

Super! Great to hear it.

Aut viam inveniam aut faciam.

11-13-20 10:33 AM - Post#904548    

Thur 11/13:

warm-up:
switched it up today and did some yoga/ground work/OS resets - basically crawled around and held some fundamental positions (bottom of squat, etc) while stopping to bird-dog.

Month 1, Week 4, Day 2

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (35#) x 5L/5R
4 Sets

Prone 'find your shoes'
Rack carry (50# for 2 sets, 32kg for 2 sets) ~25yd
Bar hang x 30 sec
4 Sets

Six point rocks
Rack Deadlift x 5
crawl x 25yd
4 Sets (185, 215, 235, 255)

Suitcase carry (75#R/32kgL) x 35yd
2 Sets

Have been feeling super (duper) run down the last few days in the late afternoons. I'm guessing it's the total lack of sunshine between the daylights saving adjustment, moving into mid-Autumn, and being in the Midwest. I've started back on Vitamin D and will take a walk this afternoon. Otherwise I feel great, so I'm hoping it's just the darkness. Last night's training was tough to get through mentally. Well, it was at first, but (and this is a credit to the program) doing moderate carries, resets, and some basic lifts doesn't require getting psyched up for. So, in that way once I got going it was easy to get through it. Still, I skipped the squats and added a little distance to the suitcase carries at the end.

11-16-20 09:59 AM - Post#904644    

Sat 11/15:

warm-up:
Kept with the 'movement flow' for a warm-up. This is inspired by Max Shank, and my interpretation ends up looking like yoga positions and large joint movements (think slow arm swings, etc) mixed in with some calisthenics and OS resets.

Month 1, Week 4, Day 3

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (40#) x 5L/5R
4 Sets

Prone 'find your shoes'
Rack carry (50# for 2 sets, 32kg for 2 sets) ~25yd
Bar hang x 35 sec
4 Sets

Six point rocks
Rack Deadlift x 5
crawl x 25yd
4 Sets (185, 205, 235, 235)

Goblet squats (32kg) x 10 (very controlled, pause at the bottom)
2 Sets

11-18-20 01:33 PM - Post#904727    

Tue 11/17:

warm-up:
movement flow, then
(16kg) - 1-arm swing x 5
snatch x 5
press x 3
(single side rack) squat x 5
1L/1R x 3 rounds

Month 2, Week 1, Day 1

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (25#) x 25L/25R

Prone 'find your shoes'
Rack carry (32kg) ~25yd L/R
(flexed arm) Bar hang x 20 sec

Six point rocks
crawl x 25yd
Rack Deadlift (95#) x 25

Goblet squats (24kg) x 15

So, it's back to a single set of 25 on all the lifts. The flexed arm hang was surprisingly difficult. I opted for a supinated (underhand) grip, and I need to rethink that. I could feel it in my elbows slightly. It wasn't too bad, but I can tell it will become an issue if I push it. I'm hoping an overhand grip will keep the tennis elbow at bay (it's on the inside, is that tennis or golfer's elbow?). I was coming off of a few days of less than ideal sleep and decided to keep things light overall. Skipped the carries and only did a set of 15 with the 24kg bell for goblet squats. It was controlled and easy; which I consider a victory as I'm realizing that quitting while you're ahead seems to be a bit of an art form. I may add some distance to the carries if I'm feeling good the rest of the week. Coming off of four sets of 5 back to a single set does make the session seem lighter, but I guess that's the point. I'll play it by feel, but will stick to the program.

11-20-20 10:40 AM - Post#904820    

Thur 11/19:

warm-up:
movement flow, then
(16kg) - 1-arm swing x 5L/5R/5L/5R/5L/5R
snatch x 5R/5L

Month 2, Week 1, Day 2

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (30#) x 25L/25R

Prone 'find your shoes'
Rack carry (32kg) ~25yd L/R
(flexed arm) Bar hang x 13 sec

Six point rocks
crawl x 25yd
Rack Deadlift (135#) x 25

Suitcase carry 150lb total (75#R/75#L) ~25yds
Goblet squats (32kg) x 15

The flexed arm hang was super tough today. Couldn't even get to 15 seconds. Good news was that my elbows felt fine with the overhand grip.

And I've been looking into Max Shank's stuff (mostly where the 'movement flow' comes from) and found this video on initiating pull-ups: https://www.youtube.com/watch?v=kHSJwnBPj-Y

I did a few of these following my attempt at the bar hang. I found this tip super helpful; it's essentially pulling back (so that your chest slightly raises up) to initiate the pull. My lats *really* feel it.

11-23-20 02:40 PM - Post#904967    

Sat 11/21:

warm-up:
Humane(ish) Burpee:
(24kg)
Swings x 10
Goblet sqt x see below
Push-up x see below
5 Rounds (5,4,3,4,5), and 50 total swings (10 per round)

Month 2, Week 1, Day 3

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (35#) x 25L/25R (broken up 15, 10 sec rest, 5, 10 sec rest, 5)

Prone 'find your shoes'
Rack carry (32kg) ~25yd L/R
(flexed arm) Bar hang x 15, 10 sec

Six point rocks
crawl x 25yd
Rack Deadlift (165#) x 25

Suitcase carry 150lb total (75#R/75#L) ~25yds
No squats today

11-25-20 09:33 AM - Post#905019    

Tue 11/24:

warm-up:
movement flow, ground work, some yoga

Month 2, Week 2, Day 1

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (30#) x 15L/15R
2 Rounds

Prone 'find your shoes'
Rack carry (32kg) ~25yd L/R
(flexed arm) Bar hang x 20, 15 sec

Six point rocks
crawl x 25yd
Rack Deadlift (135#) x 15
2 Rounds

Suitcase carry 150lb total (75#R/75#L) ~25yds
Goblet squat (32kg) x 10, 24kg x 15

11-27-20 09:59 AM - Post#905081    

Thur 11/26 (Happy Turkey Day all!)

warm-up:
movement flow
swings (24kg) x 5
push-up x 3
5 Rounds

Month 2, Week 2, Day 2

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (35#) x 15L/15R
2 Rounds

Prone 'find your shoes'
Rack carry (32kg) ~25yd L/R
(flexed arm) Bar hang x 20, 10 sec

Six point rocks
crawl x 25yd
Rack Deadlift (165#) x 15
2 Rounds

Suitcase carry 150lb total (75#R/75#L) ~25yds
Goblet squat 24kg x 15

I'm still resisting the urge to evaluate this program before it's completed. However, based upon my tweaks I'd say I'm already subconsciously doing that. I really like the regular carries and will probably keep them in my programming. Also, the OS stuff is good, but as I read more of Max Shank's methodologies I'm trending toward moving those into my warm-up (think 'find your shoes' lateral neck movements while in a side plank). I'm still committed to finishing this, and will try not to tweak it *too* much, but if nothing else this program has helped me consider and incorporate some new elements which were missing from my training. So, for that I'm very thankful.

11-29-20 12:28 PM - Post#905128    

Sat 11/28

warm-up:
movement flow
swings (24kg) x 15
push-up x 5
Goblet Sqt x 5
3 Rounds

Month 2, Week 2, Day 3

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (40#) x 15L/15R
2 Rounds

Prone 'find your shoes'
Rack carry (32kg) ~25yd L/R
Bar hang + pull-up (20 sec, 1 pull up, 10 sec, 1)
(2nd round) - Bar hang + pull-up (20 sec, 1 pull up, 15 sec, 1)

Six point rocks
crawl x 25yd
Rack Deadlift (185#) x 15
2 Rounds

Suitcase carry 150lb total (75#R/75#L) ~25yds
Goblet squat 32kg x 10

I continue to tweak things...instead of the flex arm hangs I decided to practice the pull up test (goal of 30 sec hang, then 1 pull up for four total rounds). My first round was a 20sec hang followed by 1 pull-up and then a 10 sec hang with 1 pull-up. 2nd round I got 15 seconds on my 2nd hang (after the 1st pull up). Between the carries and work preceding the bar hangs I was having a lot of trouble performing the flexed-arm variety. I think I'll continue to practice the test through the end of the program.

Beyond that I'm happy to report the combination of yoga, ground work, and OS stuff for warm-ups (that I've been summarizing as 'movement flow') has me feeling very good. A lot less aches and pains (although I do credit the program overall as well for this). For example, my humane(ish) burpee felt ridiculously easy. The push-ups were smooth and powerful. Might have to test to see how many unbroken I can do soon. Overall, things feel really good. Mental note to keep this consistency up(!)

12-01-20 09:34 AM - Post#905184    

Mon 11/30:

Have fallen into a Tu, Th, Sat schedule with this post-deployment program, but felt like moving around yesterday:

Humane(ish) Burpee:
Swing (24kg) x 15
push-up x 5
goblet squat x 5
3 Rounds

Swing (32kg) x 8
Stepper x 3:30
3 Rounds

Kept my HR in the maffetone zone for the entire thing (including the HB). It was only about 25 minutes total, but good to move.

12-01-20 08:12 PM - Post#905203    

Great looking stuff here buddy! Solid work

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

12-02-20 10:01 AM - Post#905213    

Thanks! Yeah, I've been proud of my consistency. Hardest part has been programming for the long term. I'm already looking ahead for my winter block, but still have six weeks of this program left.

Tu 12/1:

Month 2, Week 3, Day 1

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (35#) x 8L/8R
3 Rounds

Prone 'find your shoes'
Rack carry (50#) ~25yd L/R
Bar hang + pull-up:
1st Rd: (20 sec, 1 pull up, 10 sec, 1)
2nd Rd: (10 sec, 1, 10 sec, 1, 10 sec, 1)
3rd Rd: (10 sec, 1, 10 sec, 1, 10 sec, 1)

Six point rocks
crawl x 25yd
Rack Deadlift (185#) x 8
3 Rounds

Called it a day after rack DL's. I was wiped out for the entire session and had a lot of trouble getting moving. I didn't think Monday's session was particularly tough, but the nervous system didn't seem to want to fire the next day. Eh, I'll rest Wednesday and see how Thursday goes.

12-04-20 10:48 AM - Post#905283    

Thur 12/3:

Month 2, Week 3, Day 2

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (40#) x 8L/8R
3 Rounds

Prone 'find your shoes'
Rack carry (32kg) ~25yd L/R
Bar hang + pull-up:
1st Rd: (10 sec, 1, 10, 1, 10, 1)
2nd Rd: Flexed arm bar hang x 10 sec
3rd Rd: Flexed arm bar hang x 10 sec

Six point rocks
crawl x 25yd
Rack Deadlift (225#) x 8
3 Rounds

Skipped the squats (again). This session was better than tuesday in terms of energy (and really I mean CNS 'energy', being able to fire through reps), but still felt a touch draggy. I feel my attention waning. Overall, I love the set-up of carries and resets mixed with the lifts. Particularly the presses and DL rounds feel great. The bar hangs are really taking it out of me, and especially the flexed arm variety. I'm thinking of morphing towards something else for my pull and squat work.

12-04-20 12:44 PM - Post#905290    

• Mr. Kent Said:

Are you successful in imitating the baby?

Aut viam inveniam aut faciam.

12-07-20 09:58 AM - Post#905395    

Hey Pink! Actually, the baby still has some work to do on his crawling, but he has taken a liking to pulling himself up to standing against just about any surface he can find (tables, couches, etc.) So, that's keeping me busy.

Sat 12/5:

Month 2, Week 3, Day 3

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (45#) x 8L/8R
3 Rounds

Prone 'find your shoes'
Rack carry (32kg) ~25yd L/R
Bar hang + pull-up
(10 sec, 1, 10, 1, 10, 1)
Zercher Sqt (135#) x 5
3 Rounds

Six point rocks
crawl x 25yd
Rack Deadlift (245#) x 8
3 Rounds

I should start calling this the "Post-Deployment w/ tweaks" program...instead of doing squats at the end paired with suitcase carries I decided to move them up into the workout and had my second round include single side rack walks, bar work (hang plus pull-ups), and then squats. It was a long set, but I felt fresh throughout. Then concluded with crawls and rack DL's. Everything felt good. Started pushing the DL weight a touch.

I'm going to wrap this up in about 4 weeks. I haven't felt that I've gotten much out of the set of 25 during week 1 of the first two months (particularly since I'm not pursuing the goal of a bodyweight back squat for 25 reps), and have decided to jump to sets of 15 after finishing up the fourth week of month 2.

This program has been great overall, and has given me some ideas how to proceed long term to organize my training, and for 3 days a week has helped keep everything together. I wish I could find a bit more time for some aerobic work, but one thing at a time.

12-09-20 09:36 AM - Post#905466    

Tue 12/8:

Month 2, Week 4, Day 1

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (40#) x 5L/5R
Goblet sqt (32kg) x 8
4 Rounds

Prone 'find your shoes'
bottom up kb carry (16kg) x 25ydL/25ydR
Pull-up x 3,3
3 Rounds

Six point rocks
Rack Deadlift x 5
crawl x 25yd
4 Rounds (185, 225, 255, 255)

So, this is just morphing beyond what I should probably call Dan's program. Se la vie. The second super-set I played around with bottom-up kb walks. These are challenging. I think I'm going to keep them as a staple for awhile and try to work up to 24kg. I also attempted to practice front levers, but I'm far from being able to do one and will have to look for some progressions. Instead I settled on pull-ups. I'll stick with these and try to get my numbers up. Ever onward...

What Mr. Kent is doing now
12-14-20 09:43 AM - Post#905652    

Fri 12/11:

Month 2, Week 4, Day 2

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (45#) x 5L/5R
Goblet sqt (32kg) x 8
4 Rounds

Prone 'find your shoes'
bottom up kb carry (16kg/25) x 25yd
Pull-up x [2, 20 sec rest] x 5 (10 pull-ups)
2 Rounds

Six point rocks
Rack Deadlift x 5
crawl x 25yd
4 Rounds (185, 235, 265, 265)

Edited by Mr. Kent on 12-14-20 10:00 AM. Reason for edit: No reason given.

12-14-20 11:50 AM - Post#905661    

Sun 12/13:

Month 2, Week 4, Day 3

Neck nods
waiter walk (45# db) ~25yd L/R
Half Kneeling Press (50#) x 5L/5R
Goblet sqt (32kg) x 10, 10, 10, 8
4 Rounds (last set of presses was (3, 15 sec rest, 2)

Prone 'find your shoes'
bottom up kb carry (16kg/25) x 25yd
Pull-up x [2, 20 sec rest] x 5 (10 pull-ups)
2 Rounds (second set of pull-ups was 8 total reps performed as 3, 20sec rest, 3, 20sec, 2)

Six point rocks
Rack Deadlift x 5
crawl x 25yd
4 Rounds (185, 235, 265, 265)

So, as you can see this seems to be morphing into super-sets (of sorts) which include some mobility, a carry, and a lift, sometimes two per set. So far this superset/circuit style approach is really working for me. My grip was going on the last set of goblet squats, but once I hit four sets of 10 I'm going to have to come up with a way to increase the intensity. Not sure if I want to try the 40kg bell or something else. At that weight it's as much a test of grip/upper body bracing as it is a squat. But, maybe that's a good thing.

The double bottoms-up kb walks are awesome. Well, they're tough, and I can (surprisingly) feel it through my core. I'm using a 25# and 16kg (one in each hand, of course). I'm looking forward to progressing to the 24kg, but that's probably going to be a little while.

I've decided to keep with this through the end of the year, and then we'll see what I want to do next.

12-16-20 09:45 AM - Post#905736    

Tue 12/15:

Month 3, Week 2, Day 1

Neck nods
waiter walk (45# db) ~35yd L/R
Half Kneeling Press (35#) x 15L/15R
Goblet sqt (24kg) x 15
2 Rounds

Prone 'find your shoes'
bottom up kb carry (16kg/25) x 25yd
Pull-up x [3, 20 sec rest]
2 Rounds - Pull-ups (10 total per set)

Six point rocks
Rack Deadlift x 15 (185#)
crawl x 25yd
2 Rounds

I purposely omitted the 1st week of the last month so the end of the program coincides with the end of the calendar year. I really wasn't getting much out of the sets of 25; particularly as I'm not pushing the squats (original goal for the program is a set of 25 back squats at your bodyweight); and I decided to go back to Dan's rep scheme. I'm thinking I'll use the 24 and 32kg bells on day 2 and then hit two sets of 15 with the 32 on the last workout this week. What this program has taught me is that waving loads throughout the week is a good thing. Well, it's one of those things I knew but always had trouble implementing.

And as far as my pulling movement, I've realized how much my pull-ups are lacking. I'm going with a cluster style method and resting 20 seconds between reps. Aiming for 20 total reps per workout with the progression being adding more reps per set. So ideally I'll be able to get to two sets of 10 with about 20 seconds of rest before changing the strategy.

12-16-20 09:19 PM - Post#905772    

Good looking stuff, brother.

I have one of those pullup bars but at 225+ I need to support it somehow in the doorway before I can get back at some pullups. Lowes gave me no ideas today.

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

What Mr. Kent is doing now
12-18-20 09:22 PM - Post#905834    

• Mr. Kent Said:

He needs his own pull up bar!

And you two will have a competition.
(And as far as my pulling movement, I've realized how much my pull-ups are lacking).

BTW do not help him into any position before he can get to it himself, let him figure it all out on his own and in his own timing. It's important....that is how they learn to rely on their own body.

Aut viam inveniam aut faciam.