I love the idea of loaded carries. So versatile of a tool. Literally applicable for any goal. That said: I hate all of them besides yoke, haha.
On brands: Cerberus over Ironmind any day of the week!
Great, can’t wait for the agony 
I’ll look into Cerberus as well, thanks
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Beautiful woodlands. Love when they glow with fall colors.
2 Likes
This is why fall is my favorite season by far. It always seems to fly by, unfortunately.
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11/2
Pullups 8,7,6,5,4
Press 52.5x3x8 1:00 rest
Power Curl 62.5x3x8 1:00 rest
SA KB Press 12kgx3x7
3x25 band pull aparts
3 mile run 23:40
Barely got all 8 reps on the third set of presses.
11/3
Pullups 8,7,6,5,5
100 pushups
I went to a show the night before. 
Went to sleep at 3 and felt crippled the entire day.
11/4
AM
Pullups 8,7,6,6,5
PM
1x300m < 60s
1x200m < 40s
1x100m < 20s
5 hill sprints
800m cooldown
The 300m went really well, and it was on the road. I think it’s time for me to test my 400m soon. I want to get this out of the way.
Also kinda annoying and weird: I’ve been trying to boost my vitamin D level for the past almost 3 months, taking 10,000 IU every day. In that time period I boosted it by a whopping 3 ng/mL – 30 to 33 
10 Likes
11/5
Pullups 8,7,7,6,5
Front squat 90x3x8 1:00 rest
Overhead squat 50x2x8,1x8 1:00 rest
2x6 standing ab wheel progression
3x20 band pull aparts
Pullups were tough today. I misgrooved the final rep on the overhead squats but definitely had the rep.
5 Likes
how do you take your D?
I take capsules with a larger, fat-containing meal in the evening, alongside magnesium.
1 Like
11/6
Pullups 8,8,7,6,5
3x(10x30kg goblet squat + 300m “sprint”)
Pullups went much better than yesterday. Litvinovs suck, but I feel amazing afterwards. I can’t decide if it’s harder or easier with heavier goblet squats.
4 Likes
11/7
Clean and push press worked up to 80x2
Whip snatch 50x3x8 1:00 rest
Complex A (subbed military press for push press) 55x8,60x5,65x4
KB swing 30kgx30
16 dips
Some band pull aparts
Went to the track, did a lot of jumps, then 4x150m. Brief session but higher quality reps. Finished with 800m cooldown. I’m tapering the running volume a bit.
7 Likes
Maybe try a liquid supplement - I’ve had a lot of clients (I’m a dietitian), that have gotten more noticeable increases using liquid over capsules. NOW Foods makes a pretty solid one.
That’s an interesting point. I always seek out high quality supplements and never forget to take them, but my levels remain around 30 ng/mL. I’ve only used capsules. Also a well-timed comment because I’m going through my current jar quickly. I’ll look for the liquid one you recommend when I go shopping this week. Thanks!
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Back to back sets of 8….awesome!
2 Likes
11/9
AM
Pullups 9,8,7,6,5
1x power clean and 8x press: 52.5x3x8 1:00 rest
Power curl 65x3x8 1:00 rest
SA KB Press 12kgx3x7
Band pull aparts
PM
3x200m run
1 mile cooldown
11/10
Pullups 9,8,7,6,6
60 pushups
Band pull aparts
11/11
AM
Pullups 9,8,7,7,6
Band pull aparts
PM
400m time trial 1:19
1200m cooldown
Try not to cough up blood or puke, felt pretty bad
Finally tested my 400m today. I really wanted to get this over. I had already taken a fair number of steps today, and it was windy and pitch dark at the track. At least I was alone so no one had to see me die afterwards. I barely met my goal of running a sub-80s 400m (mediocre time but good for me given that I’ve never ran track in school or anything). Still, I did it. I honestly hoped it would have gone a little better given the work I put into this. Oh well. I felt really strong on the first 200m, and the rest of the “race” wasn’t too bad either. I think strength and power hold me back more than anything else.
The good thing about the past couple weeks on this low volume programming is that I’m itching to get back to more lifting. I want to relax a bit for the next couple weeks, shake up the lifting program a bit and shed a couple pounds, and then return to a hypertrophy phase.
9 Likes
I think this program is helping, but I have to admit it is already starting to feel unsustainable. First few sets every day this week feel max effort.
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No idea what typical standards are for 400m, but I know I’d be nowhere close to 80s. Good job.
What are power curls? Sounds like intentionally cheating curls?
If you’re doing 2 sets of 8 back to back, you’re nearly done with the 30 day program aren’t you?
Thanks! But you probably would be if you trained for it 
Yep, essentially a power clean but using an underhand grip.
I started from the 7s wave rather than the 5s. I started this program only two weeks ago.
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Maybe that’s the reason you’re supposed to add weight if you can do over 5 reps? Don’t know.