12-21-20 11:31 AM - Post#905865    

Well Leo, I'm about forty pounds lighter than your stated 225, so it's been easier for me. Also, I'm fortunate enough to have the ceiling height to allow for a full rack in my basement (complete w/ pull-up bar). Although, it looks like we've found our dream home, and our offer was accepted late last week! I'm going to have to figure something out on the new property as there's not enough head space for my current set up in the new basement. C'est la vie, it's a small price to pay for a better neighborhood, bigger back yard, public land across the street, etc. etc. Needless to say we're very excited.

And Pink, thanks for the tips. My wife and I mostly spot the little guy as he explores. It's kind of funny to see his confusion after he's been standing for awhile and realizes that he has no idea how to get down. I'm sure he'll figure it out.

Onto this weekend's training:
Fri 12/18:

Month 3, Week 2, Day 2

Neck nods
waiter walk (45# db) ~35yd L/R
Half Kneeling Press (40#) x 15L/15R
Goblet sqt (24kg) x 15, (2nd round 32kg x 7, 15 sec, 3 – 10 total reps)
2 Rounds

Prone 'find your shoes'
KB carry (single side rack – 32kg, suitcase carry in other hand, 24kg)
Pull-up x [2, 20 sec rest]
2 Rounds - Pull-ups (10 total per set)

Six point rocks
Rack Deadlift x 15 (185#, 2nd set: 215#)
crawl x 25yd
2 Rounds

Sun 12/20:

Month 3, Week 2, Day 3

Neck nods
waiter walk (45# db) ~35yd L/R
Half Kneeling Press (45#) x 15L/15R (broken up into 8,3,2,2 with 15 sec rest)
Goblet sqt (32kg) x 15
2 Rounds

Prone 'find your shoes'
KB carry (single side rack – 32kg, suitcase carry in other hand, 24kg)
Pull-up x [3, 20 sec rest] x 4
2 Rounds - Pull-ups (11 on the 2nd set)

Six point rocks
Rack Deadlift x 15 (215#, 2nd set: 235#)
crawl x 25yd
2 Rounds

A few notes:

Squats on friday felt a little funky, mostly fatigue related, but then on sunday hit all 15 reps with the 32kg. We did have pizza on friday (to celebrate the house) so maybe it was nutrition related.

I switched up the carries a bit and went with the combo rack/suitcase for the last couple of workouts. Something about the bottom-up kb carry was aggravating my shoulder slightly. It wasn't bad, but something to keep an eye on.

And on the subject of carries, doing them regularly makes me feel more solid overall. I just feel better put together, if that makes any sense. These need to be a staple in my training. And taking into consideration the difficulties I've had over the years getting comfortable (knees mostly) with frequent and/or heavy barbell squats I'm thinking that I can make a program out of sled work, carries, and some upper body work, but more on that as it develops. Mostly, I'm trying to implement a seasonal approach to my training so that it plays out as park bench with some clear guidelines.

What Mr. Kent is doing now
12-21-20 09:04 PM - Post#905868    

Yes, he needs to figure out on his own how the body "hangs together" and what he can do with it... he builds his confidence and learns to trust and use it :-)
Interact with him bodily so he feels safe and relies on you but allow him to grow into the different movement patterns in his own time...

Also, later they need to fall, they learn by it. Just blow, comfort and encourage.
As an adult you safeguard "the frame around" him so that he can experiment fearlessly within that frame which constantly gets bigger until you can let go... :-))

Congratulation on your new house.

Aut viam inveniam aut faciam.

12-23-20 02:52 AM - Post#905907    

Congrats buddy!

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

12-23-20 10:45 AM - Post#905917    

Thanks guys!

Tue 12/22:

Month 3, Week 3, Day 1

1. Neck nods
2. waiter walk (45# db) ~30yd L/R
3. Half Kneeling Press (40#) x 8L/8R
4. Squat circuit
[a.Goblet sqt (32kg) x 8
b. jump squat (25#) x 5
c. rapid jump squat (no weight) x 10]
3 Rounds

Prone 'find your shoes'
Rack Deadlift x 8 (235, 255, 255)
Pull-up x [20 sec rest] x [3,3,2,2], [3,2,2]
3 Rounds - (2 sets of pull-ups; 17 total)

KB carry (single side rack – 32kg, suitcase carry in other hand, 24kg) x ~35yds, switch hands, 35yds

Decided to mix things up a bit. I extended the squat pattern into a mini-circuit; after the set of goblets, I rested about 30-40 seconds (didn't time it) and did some explosive squats with a 25# kb (full squat down, jump as high as I could, then reset for next rep). And following that I jumped without weight aiming for as quick a turn around as possible. Playing around with using different parts of the force curve. Legs (and more importantly knees) feel great today.

12-28-20 02:27 PM - Post#906082    

Sat 12/26:

Month 3, Week 3, Day 2

1. Neck nods
2. waiter walk (45# db) ~30yd L/R
3. Half Kneeling Press (45#) x 8L/8R
4. Squat circuit
[a.Goblet sqt (32kg) x 8
b. jump squat (25#) x 5
c. rapid jump squat (no weight) x 10]
3 Rounds

Pull-up x 5,2,1,1,1
Bottoms up KB carry (16kgL/25#R) x ~25yds, switch hands, x 25yds

Prone 'find your shoes'
Rack Deadlift x 8 (185, 235)
crawl

A little bit too much celebrating over the holidays made this more of a recovery workout. Last set of presses was 5, rest 15sec, 3. The first two sets were unbroken 8's. And I went lighter on the deads. Overall, not bad.

12-30-20 11:25 AM - Post#906143    

Tue 12/29:

Month 3, Week 3, Day 3

Mobility warm-up
Humane(ish) Burpee:
Swing x 10 (24kg)
Push up x 5
Goblet Sqt x 5
3 Rounds

Rack Deadlift x 8
crawl
3 Rounds (185, 235, 285) - 285 was 4, then 4 w/ mixed grip

A. Pull-up x 4,3,4
B. Goblet Squat (32kg) x 8,10

Neck nods
waiter walk (45# db) ~30yd L/R
standing press (45#) x 5L/5R
3 Rounds

Bottoms up KB carry (16kg) x ~12yds L/R (25yd total)

Have been feeling a bit run down mentally. It's mostly end of year stuff, but tried to re-energize myself by switching up the order of the workout. And...it worked! Just doing this in reverse of the order I had been performing it really helped.

I finally went to a mixed grip on the rack DL's. I had been trying to stay with double overhand, but wanted to push the weight a bit. 285 felt perfectly fine as far as the hinge pattern goes (low back, legs all felt good), but I just could not get 8 reps in due to the grip. I'm going to stick with mixed grip and see how everything feels as the program comes to a close over the next three workouts.

Other than that I went a little lighter on squat volume and pull-ups. Not really sure why, just stopped a bit short rather than push everything today. I'm excited to finish this program as written (although I acknowledge my tweaks), and have it morph into the next phase of my Winter training. I have a few ideas, but will report them here when I have a bit more time. Excelsior!

01-02-21 12:06 PM - Post#906253    

Fri 1/01/2021:

Month 3, Week 4, Day 1

Mobility warm-up
Humane(ish) Burpee:
Swing x 15 (24kg)
Push up x 5
Goblet Sqt x 5
3 Rounds

Neck nods
waiter walk (45# db) ~25yd L/R
standing press x 5L/5R
4 Rounds (40,45,45,45)

Rack Deadlift x 5
crawl
4 Rounds (185, 235, 285, 285)

A. Pull-up x 5,5,5
B. Goblet Squat (32kg) x 8,8,8

Bottoms up KB carry (16kg) x ~35yds L/R (70yd total)

Last set of pull-ups was 3,2 with 20 seconds rest. Otherwise, all feels good. Happy New Year's everyone!

Once this program is done I'll be transitioning to a 3 day per week full body plan. I'll be sticking with performing a push, pull, squat, and hinge each session and using carries as a finisher. I'll wave the volume of each session so that one movement pattern has a higher volume than the other three. Basically, as winter descends I plan to lift heavier. I'll post more details as we get closer.

01-04-21 11:49 AM - Post#906316    

Sun 1/3/21:

Month 3, Week 4, Day 2

Mobility warm-up
Humane(ish) Burpee:
Swing x 15 (24kg)
Push up x 5
Goblet Sqt x 5
3 Rounds

Neck nods
Rack Deadlift x 5
Crawl
standing press x 5L/5R
waiter walk (45# db) ~25yd L/R
4 Rounds (45,45,45,50), DL (205,255,285,305)

Pull-up x 5,4,3,2
1 min rest

Bottoms up KB carry (16kg) x ~25yds L/R (50yd total)

I kind of jumbled all the work together today. I'm still aiming to finish this program, but I definitely feel ready for something new. Back is feeling weird and I can't tell if it's the mixed grip or the recent snow shoveling I've had to do. I feel it when I rotate, and it's a dull pain under the back of my rib cage near my spine. It's not terrible, but I am wondering if I should rethink using the mixed grip and the imbalance that it brings. It also lit up a bit after two handed swings.

Anyhow, I'm rounding out the new program and will post when I have a few moments.

01-04-21 02:26 PM - Post#906323    

Way to keep plugging away at it, buddy! Cheers to the next evolution!

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

01-04-21 07:52 PM - Post#906331    

• Mr. Kent Said:

Yes, small changes can help a lot.
Shoveling snow can be tough for the body. It is a very repetitive ( heavy) movement and the concentration is usually on the outside task not the body itself.
I try to switch sides and arms in order to create some variations in "the postures".
Have a god training in 2021.

Aut viam inveniam aut faciam.

01-05-21 03:27 PM - Post#906388    

Man, I love it when you guys drop in. Makes me feel a bit guilty not reciprocating the sentiment...so, sorry about that. And I'll try to head over to your logs sometime soon.

Tonight's the last workout of the 'post-deployment' program. Well, the bastardized version that I've settled on (minor apologies to Dan). And for anyone who's interested my next phase through this winter will be based mostly on building strength and muscle. As stated I'll be sticking with 3 day per week full body sessions and making sure to hit all four movement patterns each training session. In addition to some sort of carry for a finisher.

I'll be waving volume and intensity throughout the week by doing multiple exercises for one movement each workout. They’ll be performed as a circuit starting with a heavy version and working toward lighter (and faster) movements for that same pattern. So for example on the heavy hinge day the circuit will be: Rack Deadlifts, Deadlift (from floor), Hang Power Clean, KB Swing, and ending with a series of broad jumps. Rest is 60-90 seconds between exercises. The other movement patterns that day will be maintenance depending on how I feel, but likely will be straight sets of 8-10. The circuits will be used for Hinge, Squat, and Push. My pulling throughout these next few months will be primarily pull-ups with the goal to get my numbers up.

Anyhow, that’s the bones of the program. Looking forward to getting back to some intensity this winter, and before I lose my current set-up since the gym in my new house is still TBD as we renovate.

01-06-21 09:42 AM - Post#906416    

Tue 1/5:

warm-up:
Goblet sqt x 5
press x 6
(25#, 16kg, 24kg)

Rack DL x 5
Press x 5L/5R (45#)
crawl ~25yd
Waiter walk (45#)
4 Rounds (DL: 255, 285, 265, 265)

Pull ups x 4
Goblet Sqt (24kg) x 5

Wasn't really feeling it last night. After some goblet squats, presses, and general mobility I worked the weights up in the rack deadlift. Everything was fine until 285 and that annoying little strain came back. For what it's worth I think I've pinpointed where it's originating. I only wish I could tell whether it was the mixed grip work that originally hurt it or something else. I thought my technique was better, but maybe not. Anyhow, I'll need to work around this for the foreseeable future, but I'm hoping a week or two of modified work will get me back on track. While it's not terrible I kind of petered out on the rest of the workout and mostly skipped my pull-ups and squats.

On a positive note I tried a slightly new form of pressing by using two dumbbells, and alternated reps. So, while the right hand pressed the left was in the rack position. It really helped to slow down the reps and keep everything controlled. 45# felt great and strong through all sets. So, I've got that going for me.

What Mr. Kent is doing now
01-06-21 07:41 PM - Post#906437    

• Mr. Kent Said:

No problem, skip the guilt, kiss the baby... there is not much happening on my log right now anyhow

However, training is the best way to remain sane in these times, me says. And to read how others persevere is encouraging.

Aut viam inveniam aut faciam.

01-11-21 02:53 PM - Post#906619    

Thanks Pink! And don't worry baby is hugged and kissed.

Saturday 1/9/21:

Ladies and Gentlemen, allow me to introduce the "Traveling Humane Burpee":

16kg
1-handed swings x 15
bottoms up carry x ~13yds
single side rack squat x 8
Push up x 5
bottoms up carry x ~13yds
x 1L/1R

24kg
2-handed swing x 15
Rack carry-L x ~13yds
Goblet Sqt x 8
Push up x 5
Rack carry-R x ~13yds
2 rounds

32kg
2-handed swing x 15
Suitcase carry-L x ~13yds
Goblet Sqt x 8
Push up x 5
Suitcase carry-R x ~13yds
1 Round

Pull-ups X 5,3,2

Good news is that my back is getting better, but some discretion is in order and before jumping into any heavy(ier) lifting some maintenance needs to be performed. I'm going to continue to play around with carries and humane burpees for a little bit before getting back to the dedicated strength work.

01-12-21 09:54 AM - Post#906650    

Mon 1/11:

"Traveling Humane Burpee":

All w/ 24kg (except where otherwise noted)
swing x 15
bottoms-up kb carry R (16kg) x 25yds
push up x 5
goblet squat x 8

swing x 15
bottoms-up kb carry L (16kg) x 25yds
push up x 5
goblet squat x 8

swing x 15
suitcase carry R x 25yds
push up x 5
goblet squat x 8

swing x 15
suitcase carry L x 25yds
push up x 5
goblet squat x 8

swing x 15
bearhug carry (32kg) x 25yds
push up x 5
goblet squat x 8

So, 5 total rounds (75 swings, 25 pushups, and 40 goblet squats - all with the 24kg interspersed with carries). About 20/25 minutes total.

01-17-21 08:03 PM - Post#906860    

Had an unintended extra day off last week, such is life:

Friday 1/15/21:

Traveling HB:
24kg
swing x 15
Suitcase carry x 25yd
push up x 5
goblet squat x 8
4 rounds (alternated hands for suitcase every other round, so 2L/2R total after 4 rounds)

Deadlift x 5 (215, 235)
DB Press (45#) x 5, 5 (alternate L/R - Press L, while R is in rack position, etc)
pull-up x 3,3,3

Did 4 traveling humane burpees and felt like doing a little more work so defaulted to an ES format. A couple of sets of 5 for deadlift, presses, and threw in some pull-ups. All in all a good day.

01-17-21 08:07 PM - Post#906861    

Sunday 1/17/21:

Stepper x 4:00
Deadlift x 5 (215, 235)
Suitcase carry (24kg) x 25yds
Press (45#) L/R x 7
2 Rds

Stepper x 4:00
Pull-up x 5
Waiter walk (45#) x 25yds
Goblet Sqt (32kg) x 8
2 Rds

Stepper x 4:00
Bottoms up kb walk (16kg) x 25yds L, 25yds R

I call this the 'Jambalaya workout' - a little bit of everything. Total was 20 min on the stepper and some ES sets. Overall, everything felt *really* good. I was completely invigorated at the end of this. Might stick with it for a little bit.

01-18-21 10:52 AM - Post#906886    

After reading some of the other threads regarding ES, and especially Kyle's comments (thanks Kyle!) I've been reflecting on my own training. As we'll be closing on the new house, going through renovations, all the while packing up and preparing to sell our current house in addition to having a one year old who's learning to walk I'm coming to realize this probably isn't the best time to push my training.

While I'd love to explore bumping up my 80% strength and playing with force-curve circuits (I think I detailed them above, but multiple sets through a movement pattern in a circuit fashion starting with the heaviest movement and moving down to the lightest/fastest. So, rack deads, deadlift from floor, hang power clean, kb swings, and broad jumps would be one circuit). I think a diet of humane burpees and easy strength will be the best thing for me along with carries and mobility work. I've decided to stay on the park bench this winter rather than doing a dedicated strength plan. I'm convinced I can still make progress albeit more slowly.

What the Post-Deployment program taught me most was the combination of mobility work and carries seems to add up to more than the sum of its parts. I can't take the time to explain it now, but as I think it through I'll attempt to describe it better. The lesson though is that after taking 12 weeks being careful to not do too much and incorporating carries and mobility work into my training I think it would be foolish to switch over to strength-based training at the risk of minimizing the things that are working most.

As always, stay tuned.

01-21-21 03:31 PM - Post#907038    

Wednesday 1/20/21:

baby crawl x 50 yds
leopard crawl x 50 yds
(stopped along the way to do mobility; nods, rocks, stoney stretch)

suitcase carry (24kg) R x 50 yds
suitcase carry (24kg) L x 50 yds

Deadlift 225 x 5, 5
Press (45#) L/R x 5, 5 (double db's, press R while L is racked, etc. 5 reps per side per set)

Rack carry (24kg) R x 50 yds
Goblet Sqt (24kg) x 5
Rack carry (24kg) L x 50 yds
Goblet Sqt (24kg) x 5
Rack carry (32kg) R x 50 yds
Goblet Sqt (32kg) x 5
Rack carry (32kg) L x 50 yds
Goblet Sqt (32kg) x 5

Pull-up x see below
bottoms up kb carry (25#/16kg) - switch hands each round
4 rounds (pull-ups x 5,4,3,3)

I tried to train Tuesday, but just could not muster the mental effort. Is rare to have that happen, but it did. So yesterday's session I started slower. I like focusing on the carries mixed with the ES. Think I'm going to stay here for at least a few weeks and see where it takes me.

01-22-21 10:40 AM - Post#907068    

So, while I hadn't planned to do an ES cycle I was in the basement yesterday to scoop the cat litter and before going to the litter box I went into the gym and did a set of Deadlifts. Then a set of presses. And then I walked about 35 yards (three laps of the basement) with double kbs in the bottoms up position (25# and 16kg). Then I scooped the litter. Then I repeated the series:

Deadlift 225 x 3
Press (45#) L/R x 3
bottoms up kb walk (25#/16kg) x 35yds
scoop litter
Deadlift 225 x 3
Press (45#) L/R x 3
bottoms up kb walk (25#/16kg) x 35yds
tie up garbage bag for litter
Deadlift 225 x 3
Press (45#) L/R x 3

The whole thing took about 12-15 minutes. I was going to comment on the 100 day thread (and still might), but I realize I'm going to keep this minimalist training approach whereby (hopefully) it will act as 'base building'. In the sense that the least I can do on any given day should grow. I think it's encouraging that I can go into the gym and pick up 225 without a warm-up. I know these aren't world class numbers, but hopefully it will keep me from being 'sh*t' (thanks to Kyle for the insight).

What Mr. Kent is doing now
01-24-21 08:37 PM - Post#907146    

Fri 1/22/21:

1A: Deadlift
225 x 5
245 x 3
265 x 2

1B: Press (L/R):
45# x 5
50# x 3
55# x 2

2. Stepper x 14:00 intervals (1:30 slow, 0:45 'sprint'; average HR 140)

3. Suitcase carry (24kg) R x 50 yards
Suitcase carry (24kg) L x 50 yards

Alternated the Deadlifts and presses (kept with the double dbs - press R while L is racked). The deadlifts felt smooth, the presses didn't quite stay within the spirit of ES; the second rep on the doubles with 55# was a little slow.

Edited by Mr. Kent on 01-24-21 08:38 PM. Reason for edit: No reason given.

01-24-21 08:52 PM - Post#907147    

Sunday 1/24/21:

1. Suitcase carry (25# L/16kg R) x 100 yds
Deadlift 225 x 5
suitcase carry (16kg L/25# R) x 100 yds
Deadlift 245 x 5

2. Bottoms up kb carry (25#) L x 100 yds
pull-up x 5
Bottoms up kb carry (25#) R x 100 yds
pull-up x 5

3. Suitcase carry (24kg) 50 yds L, 50 yds R
Press (45#) L/R x 5
Suitcase carry (25# L/24kg R) x 50 yds, (25# R/24kg L) x 50 yds
Press (45#) L/R x 5

4. Bear hug carry (50# med ball) x 50 yds
goblet squat (w/ med ball) x 8
Bear hug carry (50# med ball) x 50 yds
goblet squat (w/ med ball) x 8

Continuing to play around with carries and ES. So far, so good, but I think I should add some mobility into these circuits. Entire thing took about 40 minutes. Did not take my HR, but felt like I was at the very top of my aerobic zone for most of the workout with a few spikes into anaerobic territory. Feel systemically tired this evening; I think the nervous system may take a hit with carries. Not quite as much as with sprinting, but more than traditional (ie. barbell) strength training. Although some of this may simply be because it's new to me, so it may just be the regular adaptation of new movements/exercise selection. Overall, I feel very, very good. The term 'knit together' comes to mind. For example, when I'm pressing with two dumbbells my posture feels perfect and I feel more rooted when I press, as if I can feel the force being carried directly from my legs, through my mid-section, and up into my arms.

What Mr. Kent is doing now
01-25-21 08:31 AM - Post#907155    

• Mr. Kent Said:

Aut viam inveniam aut faciam.

01-26-21 11:32 AM - Post#907223    

Did some cat litter ES last night:

Deadlift (245) x 3
Press (45#) L/R x 3
Pull-up x 3
scoop litter

Deadlift (245) x 3
Press (45#) L/R x 3
Pull-up x 3
tie up garbage bag for litter

Deadlift (245) x 3
Press (45#) L/R x 3
Pull-up x 3
take litter upstairs and out to bins by the garage

All reps felt good and strong. Might make this a habit as I have to scoop a minimum of 5 days per week anyway. Maybe should have done some mobility as a warm-up, but it was easy, didn't break a sweat.

01-28-21 01:10 PM - Post#907274    

Wed 1/27:

Suitcase carry (25# R/16kg L) x 100 yds
Deadlift 245 x 3
3 Rounds (last round I switched hands on the carry at 50 yards)

Bottoms-up kb carry L (25#) x 100 yds
Pull-up x 5
Bottoms-up kb carry R (25#) x 100 yds
Pull-up x 5
Bottoms-up kb carry (16kg) x 50 yds L/50 yds R
Pull-up x 4

Suitcase carry (24kg L/16kg R) x 100 yds
Press 45 L/R x 5
Suitcase carry (24kg R/16kg L) x 100 yds
Press 50 L/R x 3, rest
Press 50 L/R x 3

bear hug carry (50# med ball) x 50 yds
goblet squat x 8
bear hug carry (50# med ball) x 50 yds
goblet squat x 8

I have to keep reminding myself that I'm on the park bench, as I find myself trying to settle into a program. I've enjoyed playing around with carries and will likely keep them in for now. I do wonder if I'm leaning on them too much. I also have ES in the back of my mind. Everything feels good, and although I still think I should do a little more mobility I think this ES/carry combo will, well, carry me for awhile.

01-29-21 07:17 PM - Post#907323    

"Did some cat litter ES last night"

This was great. I've done something similar to this before as well. Nice.

Great looking work you got going on here, buddy!

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

02-02-21 09:58 AM - Post#907399    

Thanks Leo,

I should have done it last night too, but just couldn't muster the energy. Good news is that I'm still on my every other day schedule, which brings me to catch my log up to date:

Friday 1/29/21:

Suitcase carry (16kg/25#) x 200 yards (switch hands at halfway point)
Deadlift 205 x 10

bottoms-up kb carry (16kg L/25# R) x 50 yds
Press 40# R x 10
bottoms-up kb carry (16kg R/25# L) x 50 yds
Press 40# L x 10
bottoms-up kb carry (16kg/25#) x 50 yds (switch hands halfway)

Single side rack carry (32kg) x 50 yds
Goblet sqt x 8
2 Rounds

Stepper x 10 minutes
Pull-up x 5

02-02-21 10:02 AM - Post#907401    

Sunday 1/31:

Traveling Burpee:
Swing (24kg) x 15
Suitcase carry (24kg/16kg) x 75 yds
Push-up x 5
Goblet Sqt (32kg) x 5
4 Rounds

ES circuit:
2A. Deadlift
2B. Press
2C. Pull-up
2D. Carry
3 Rounds (weights/reps below):

DL - 225 x 5, 255 x 3, 275 x 2
Press 40 x 5, 50 x 3, 3
Pull-up x 5, 3, 3
Carry: Round 1: Suitcase (24kg) x 100yds (50R/50L)
Round 2: bottoms-up (16kg) x 100yds (50 R/50 L)
Round 3: bottoms-up (16kg) x 100yds (50 R/50 L)

02-03-21 10:10 AM - Post#907444    

Tue 2/2:

Suitcase carry (16kg/25#) x 200 yds (switch hands half way through)
Deadlift 245 x 5
2 Rounds

Pull-up x 5
bottoms-up kb carry (16kg) x 100 yds (50L/50R)
Pull-up x 4
bottoms-up kb carry (16kg) x 100 yds (50L/50R)
Pull-up x 4

Press (L/R) 45# x 5
Swing (24kg) x 15
2 Rounds

bear-hug (zercher) carry (32kg) x 25 yds
Goblet sqt x 8

Looking over my log these past couple of months a few things stand out. I'm proud of my consistency. Every other day seems to be working well for me. And the carries really seem to be adding up to more than the proverbial sum of their parts. I just feel better overall, body composition is getting better without a lot of attention to diet (beer consumption is way down since the holidays, but not tracking calories or macros. Just trying to get a lot of veggies and 'clean' foods), and strength is holding. I do realize I'm still performing big movements regularly, so it's probably not all attributable to the carries.

On the other hand, as much as I love the carries having to do them in a basement is a burden. The amount of turning around is ridiculous. This calendar year I decided to explore segmenting my training to coincide with the seasons, and although it's only February I think carries are much better suited for Spring training when I can perform them in a field. I'll stay on the park bench and see what feels best indoors during cold midwestern winters. I do like the suggestion that Winter should be reserved for more bodybuilding and/or strength training. But, I'll continue experimenting.

02-08-21 11:00 AM - Post#907595    

Looks like my last statement about consistency may have inadvertently jinxed me a little bit...took three days off after that post.

Saturday 2/6:

Suitcase carry (25#L/16kgR) x 100yds
Swing x 15
Suitcase carry (25#R/16kgL) x 100yds
Goblet sqt x 10, 8, 8, 8
Push-up x 10, 8, 8, 8
4 rounds (1st round: 24kg, Rounds 2-4 32kg)

Goblets and push-ups were one set per round; 10 on the first round and 8's every round thereafter.

Deadlift 225 x 5
suitcase 24kg x 50L/50R
Pull-up x 4
2 Rounds

02-08-21 11:08 AM - Post#907596    

Sunday 2/7:

skip rope x 3:00
Deadlift 225x5
stepper x 3:00
Deadlift 225x5
skip rope x 3:00
Press (L/R) 45 x 5
stepper x 3:00
Press (L/R) 45 x 5
skip rope x 3:00
Pull-up x 5
Stepper x 5:00

Total 20 min cardio and some ES mixed in. I forgot how taxing skipping rope can be. I thought I'd stay aerobic, but my HR was around 150 after 3 min of the jump rope. Also, my elbow isn't loving pull-ups, may have to find a different pulling exercise for awhile.

02-10-21 01:25 PM - Post#907658    

Tue 2/9:

I did NOT feel like doing anything last night, but went down to the basement gym (since I had to scoop cat litter anyway) and did some mobility work which gave me enough wherewithal to do:

Deadlift 225 x 5
DB Press (L/R) 45 x 5
double db row 45 x 5
Deadlift 255 x 3
DB Press (L/R) 50 x 3
double db row 50 x 5
Deadlift 275 x 2
DB Press (L/R) 50 x 3
double db row 50 x 5

And that was it. Total time was about 25 min. ES at it's finest really.

What Mr. Kent is doing now
02-11-21 10:43 AM - Post#907681    

Wed 2/10/21:

mobility work

suitcase carry (16kg/25#) x 200 yd (switch hands halfway through)
Deadlift 255 x 5
bar hang x 30 sec
2 rounds

Skip rope x 1:00
suitcase carry (24kg) x 100 yd (50yd L, 50yd R)
db press (L/R) 50# x 5
goblet sqt (32kg) x 8
2 rounds

The suitcase carries really took it out of my grip, but the deadlifts felt super strong otherwise. I realize it's not record setting weight, but it certainly felt easy. Other than that I'm too focused on the upcoming move and associated life stuff to really spend much time analyzing my training right now. In an ideal world I'd make this more 'winter-centric' because as much as I like and am benefiting from the carries I'd probably save them for Spring when I can perform them without as much issue outside. It is, as they say, what it be.

Edited by Mr. Kent on 02-11-21 10:55 AM. Reason for edit: No reason given.

02-15-21 09:59 AM - Post#907843    

Fri 2/12:

Mobility warm-up

Swing (24kg) x 10
crawl x 25 yd
cross crawl (in PUPP position)
Press 95# x 5
Front Sqt (95#) x 10
Stepper x 5:00
4 Rounds

Decided to try to get an aerobic effect with a circuit. Overall I stayed mostly aerobic, and I don't know what it is, but barbell lifting does not seem to agree with my knees anymore. Goblet squats are no problem, but the day following this circuit my knees were a bit achy. By Sunday they felt better, but I'm perplexed why this is happening. Everything was super controlled, but my takeaway is that for now I'm going to focus on things that don't hurt. Deadlifts are fine, but any kind of barbell squat is out for the time being. And my elbow still needs a little TLC, so I need to figure out what to substitute pull-ups with.

On a positive note I tried playing around with the wall cross crawls...wasn't happening. They are TOUGH. Instead, I started in a push-up position and touched right elbow to left knee. Still a challenge, but doable. These might be a staple for awhile. Between this and carries my abdominal wall is showing development that I haven't experienced in years. Now just need to melt away the marshmallow on top...

02-15-21 10:04 AM - Post#907844    

Sunday 2/14:

1. Suitcase carry x 25 yd
Goblet Sqt (32kg)
Push-up
10 Rounds

Carries used 25#/16kg and switched hands every round for rounds 1-6, and then a single 24kg for rounds 7-10 (switching hands each round)

Push-ups and goblet squats started with 1 for the first round and ended round 10 with 10 reps. My chest is a little sore today, but proud to have completed everything with quality movement for all rounds.

2. Deadlift 255 x 5
Swing (32kg) x 8
2 Rounds

3. db press (L/R) - 50# x 4
bar hang x 30 sec
2 Rounds

02-17-21 10:09 AM - Post#907921    

Tue 2/16:

Did not feel like doing anything last night, but had to scoop the litter anyway and after some light mobility I did a sort of traveling humane burpee:

swing (24kg) x 15
single side rack carry x 25 yd
suitcase carry x 25 yd
push-up x 10
goblet sqt (32kg) x 10
4 Rounds

And that was it, took about 25 minutes.

02-22-21 01:19 PM - Post#908024    

Fri 2/19:

Another night of a 'meh' mindset, but did get a little work in:

suitcase carry (24kg) x 100 yd L
single side rack squat x 10
suitcase carry (24kg) x 100 yd R
single side rack squat x 10

double kb bottoms-up carry (25# R/16kg L) x 50 yd
push up x 10
double kb bottoms-up carry (25# L/16kg R) x 50 yd
push up x 10

02-23-21 12:32 PM - Post#908077    

Better motivation on Monday (probably due to more sleep the past couple of nights):

Mon 2/22:

Suitcase carry (25#/16kg) x 100 yds
double kb front squat x 5
push-up x 5
2 Rounds

Suitcase carry (24kg) x 100 yds
Single side rack squat x 5
push-up x 5
2 Rounds

Deadlift x 5
60 sec rest
Swing (32kg) x 10
3 Rounds (225, 255, 255)

Press (double db) (L/R) x 5
(50, 45)

My vision of a strength focused cycle is coalescing...more on that as it develops.

02-26-21 01:23 PM - Post#908171    

Thur 2/25:

Suitcase carry (16kg/25#) x 100 yds
double kb front sqt x 5
push-up x 5
inverted row x 5
swing (24kg) x 15
4 rounds, switch hands each round on the carries

Dumbbell low incline press (45#)
1 super set consisting of:
4 second negatives x 5
'regular' reps x 4
10 second negative x 1
hold in the bottom (stretch) position x 15 seconds

Playing around with some body building. I tell myself that it might have some strength carry over, but I think this strategy is mostly for hypertrophy. I found it on T-nation. I know that negatives are nothing new, but using them within one giant set is interesting. Chest is slightly sore today. And one thing I did notice with the set is the unmistakable feeling of when my triceps took over near the top of the press as opposed to most of the tension being in my shoulders through the first two thirds of the motion. Mildly interesting thoughts on a Friday. Will try to get a more whole body workout next time.

03-01-21 12:21 PM - Post#908336    

Saturday 2/27:

Suitcase carry (16kg/25#) x 100 yds
double kb front sqt x 5
push-up x 5
swing (24kg) x 15
2 rounds

Suitcase carry (24kg) x 100 yds
Single rack sqt x 5
push-up x 5
swing (24kg) x 15
2 rounds

Dumbbell low incline press (45#)
4 second negatives x 5
'regular' reps x 5
1 x 8 second negative
1 bottom hold x 15 seconds

Chest supported db row (45#)
4 second negatives x 5
'regular' reps x 5
1 x 10 second negative
1 bottom hold x 20 seconds

Goblet Squat (32kg)
4 second negatives x 5
'regular' reps x 5
1 x 8 second negative
1 bottom hold x 17 seconds

Deadlift (225#) x 5, 5

I did some OS/mobility work during the traveling humane burpees, but don't feel like revising the above. I think I'll continue to play around with the negatives for a little while. Need to figure out how to increase the load without having to resort to a barbell squat. The goblets feel great overall, but aren't quite challenging enough. I have a 40kg, so that may be next up although it gets a bit tough to hold in that goblet position. I'll figure something out.

03-03-21 12:06 PM - Post#908436    

Tue 3/2:

Suitcase carry (16kg/25#) x 100 yds
double kb front sqt x 5
push-up x 5
pull-up x 3
swing (24kg) x 15
2 rounds

Suitcase carry (24kg) x 100 yds
Single rack sqt x 5
push-up x 5
pull-up x 3
swing (24kg) x 15
2 rounds

Just a little bit last night. I think the entire thing took me about 25 minutes. May repeat tonight. I'm really embracing the 'minimum' part of the DMPM. Oh, and as an aside if the suitcase carries look light carrying about 50 total pounds does seem to have benefits for me. If I weren't in my basement I'd go longer, but the first couple sets really work nicely as a warm-up.

03-08-21 01:30 PM - Post#908614    

Fri 3/5:

Carry
Squat x 5
pull-up x 3
push-up x 5
Swing x 12
6 Rounds (details below):

Carries were:
Bottoms-up kb carry (25#/16kg) x 100 yd - x 2
Suitcase carry (24kg) x 100 yd - x 2
Should rack (50# slam ball) x 100 yd - x 2

Corresponding squats:
double kb front squat (25#/16kg) x 2 rounds
single side rack squat (24kg) x 2 rounds (1 L/1 R)
shoulder rack (50# slam ball) x 2 rounds (1 L/1 R)

all swings done with 32kg bell

The bottoms up carry really smokes the front of the forearm (brachialis?), and I think trying to use those as a warm-up was a mistake. Shoulders and forearms got too fatigued too early, but made it through without incident. Next time starting with a light farmers walk is probably more advisable.

03-09-21 11:15 AM - Post#908672    

Sun 3/7:

cardio circuit:
A. Stepper x 5:00
B. Skip rope x 1:00
5 Rounds Avg HR ~140

03-09-21 11:29 AM - Post#908674    

Monday 3/8:

Farmer's carry (25#/16kg) x 100 yd
Push up x 10
Goblet squat (24kg) x 10
Swing (24kg) x 20
2 Rounds

A. Deadlift 225 x 5, 255 x 3, 275 x 2
B. double db clean and press (45#) x 5,5,5
Alternate between A and B - rest 60 sec between A and B

Goblet squat (32kg) x 5 (4 second negatives)

03-11-21 10:50 AM - Post#908730    

Wed 3/10:

Carry x 100 yd
push-up x 8
Goblet sqt (32kg) x 8
swing (24kg) x 20
3 Rounds

Carries were:
Round 1 - 16kg/25# farmers carry, switch hands after 50 yards
Round 2 - suitcase carry (24kg), switch hands after 50 yards
Round 3 - bottom up kb carry (16kg/25#), switch hands after 50 yards

Was feeling a little run down last night and only did the 3 rounds. Felt good overall though. With the push-ups and goblet squats I tried a tempo I've never really attempted before. I tried to go 2-3 seconds on both the positive and negatives and kept a smooth, even tempo through the entire rep. Usually I just explode on the eccentric and vary the time I take to perform the negative, but yesterday I tried to keep tension throughout the entire rep. It was interesting. 8 reps weren't enough to get a 'burn', but this is something I might play around with for awhile. Joints did feel particularly strong this morning.

03-14-21 02:01 PM - Post#908822    

Saturday 3/13:

1. Carry x 100 yd
push-up x 10
Squat x 10
swing x 15
3 Rounds

Carries:
Round 1 - 16kg/25# farmers carry, switch hands after 50 yards
Round 2 - suitcase carry (24kg), switch hands after 50 yards
Round 3 - bottom up kb carry (16kg/25#), switch hands after 50 yards

Squats:
Round 1 - double kb (16kg/25#)
Round 2 - goblet 24kg
Round 3 - double kb (25#/16kg)

swings:
1: 1-handed x 15L, 15R
2. 2 handed (24kg)
3. 1-handed x 15L, 15R

2A. Deadlift 225 x 6
2B. Hamstring curl (45#):
5 x 4-sec negatives
5 x 'reg' reps
1 x 10 second negative

3. Press (95#) x
5 x 4-sec negatives
4 x 'reg' reps
1 x 10 second negative

4. Pull-up x 4, 3

Still playing around with the extended sets. It's only been a few sessions, but I seem to have a bit more fullness through the muscle bellies.

03-18-21 10:07 AM - Post#908927    

Wed 3/17:

Stuck with the 'travelling humane burpee':

carry x 100 yd
squat x see below
push-up x see below
swing (24kg) x 15
5 rounds

Round 1 - 16kg L/25# R farmers carry
Round 2 - 16kg R/25# L farmers carry
Round 3 - suitcase carry (24kg) L
Round 4 - suitcase carry (24kg) R
Round 5 - bottoms up carry (16kg/25#), switch hands at 50 yds

Squats were either goblet or double kb front sqt depending on what I had in my hands from the carry.

Reps for both push-ups and squats started at 10 and descended by 2 reps each round (so, 10,8,6,4,2)

I tried to up the intensity on the push-ups and squats by performing the reps as slowly as I could. Additionally, I tried to keep constant tension throughout the entire rep (and set). I think it worked extremely well for the push-ups, although I wonder if I should have stayed in a higher rep range rather than descending all the way down to 2 on the last set. To compensate for the lower reps I attempted to lengthen the set for as long as I could. I found it easier to slow the negatives down, but it was challenging to go slow enough on the concentric to get much past 8 seconds or so. Micro-analysis aside, my chest is sore this morning.

The squats were interesting, but the load and reps just weren't challenging enough to have really stimulated my legs. On a positive note my knees and hips feel great. I think the slow reps combined with a few pauses/stretches in the bottom position were valuable for mobility, but maybe not enough to challenge strength or build muscle.

03-23-21 10:53 AM - Post#909021    

Good first quarter of 2021. Consistency is king and the content usually follows.
Keep up the good work.

Aut viam inveniam aut faciam.

03-24-21 09:56 AM - Post#909061    

Thanks Pink!

Funny, I was just thinking about how proud I've been of my consistency of late. Although a bit ironic that I just finished a six day stretch without training...eh, we'll consider it a blip.

But, it's definitely paying off! Part of me is considering some sort of recreational sport once things get back to normal. I feel like I finally have the discipline and knowledge to train appropriately for sport. But, we'll see. Right now I'm just enjoying being pain-free and healthy.

Last night I kept it simple with a traveling humane burpee:

Tue 3/23:
carry x 100 yd
goblet squat (24kg) x 10
push-up x 10
swing (24kg) x 20
3 Rounds

carries:
Rd 1: farmer's carry (16kg/25# - switch hands at 50 yds)
Rd 2: suitcase carry (24kg) R
Rd 3: suitcase carry (24kg) L

I stayed with the slow, continuous reps for push-ups and squats. I'm thinking about doing this once a week and mixing in a few other rep styles; more as that develops.

30 min total

03-29-21 10:14 AM - Post#909203    

Saturday 3/27:

Strength-Aerobic circuit:

A. Carry x 50 yd
B. Deadlift (225 x 3)
C. Push-up x 5
D. Goblet Sqt x 3
E. Pull-up x 2
10 Rounds

I started with some mobility and the first two rounds with light farmer's walks (16kg/25#), swings, and 24kg goblet squats.

The final eight rounds were heavier; 40kg for most of the goblet squats. I mixed up rep speeds for the push-ups, squats, and pull-ups. Some rounds were super slow on both concentric and eccentric, some had explosive concentric reps, some rounds had extended negatives. I just tried to challenge myself each and every rep. Carries were mostly 24kg suitcase, but I had a couple of rounds with a bottoms up kb (16kg). HR jumped to 150 a few times, but I kept it slow enough by adding in a brief walk or some mobility so that I wasn't over 140. Total time was around 45 min.