Easy Strength Round 3 Day 26
Dan John’s Complex A- 55lbx8, 85lbx5
Flat Bench- 135lb, 3x3
Back Squat- 205lb, 3x3
1x10 kneeling abwheel
3 400 meter runs, starting at 8min and going faster by .1 on the treadmill each interval with 2 min rest in between.
This felt hard. I can’t really say that I ran the last one all the way through either- lost focus and tripped and nearly fell down!
I debated whether to increase reps or add weight on the complexes, and I went with adding weight. 85lb feels like a solid weight to do 5s with- each movement actually requires effort instead of me just moving through them.
Easy Strength Round 3 Day 27
Dan John’s Complex B- 55lbx8, 85lbx5
Flat Bench- 135lb, 3x3
Back Squat- 205lb, 3x3
1x10 kneeling abwheel
10 minutes of right-side only suitcase carry with 24kg.
Clean-grip snatches feel challenging with 85lb.
Did the carries as a relaxed style- down the path, 10 easy breathes, and back. I think I did a total of 6 or 7 laps?
Easy Strength Round 3 Day 28
Dan John’s Complex C- 55lbx8, 85lbx5
Flat Bench- 140lb, 3x3
Back Squat- 210lb, 3x3
1x7 kneeling abwheel
5 minutes of right-side only suitcase carry with 24kg.
Total of 4 laps. Went faster than yesterday because I didn’t have time.
Easy Strength Round 3 Day 29
Dan John’s Complex D- 55lbx8, 85lbx5
Flat Bench- 140lb, 3x3
Back Squat- 210lb, 3x3
1x7 kneeling abwheel
10 minutes of racked getups with 16kg
Did 18 total. This felt tough, had a hard time keeping the KB racked to my body and it didn’t help that the artificial turf felt really rough to do this on.
Caught something halfway between a cold and a flu- not sick enough to be miserably bedridden but definitely bad enough to not able to do much of anything besides critical tasks like workwork and housework. I think it was mostly my body being too tired from lack of sleep and a cold.
Was feeling better yesterday, so started working out again.
Easy Strength Round 3 Day 30
Dan John’s Complex A- 65lbx8, 85lbx5
Flat Bench- 140lb, 3x3
Back Squat- 210lb, 3x3
1x7 kneeling abwheel
6 total laps of suitcase carry with 24kg. Alternated hands each lap.
Easy Strength Round 3 Day 31
Dan John’s Complex C- 65lbx8, 85lbx5
Flat Bench- 140lb, 3x3
Back Squat- 210lb, 3x3
1x7 kneeling abwheel
800m run at 10min mile pace
Easy Strength Round 3 Day 32
Dan John’s Complex C- 65lbx8, 85lbx5
Flat Bench- 140lb, 3x3
Back Squat- 210lb, 3x3
1x7 kneeling abwheel
10 minutes of KB single arm rack carry with 32kg. Alternated each lap. Did about 6 laps I think? Was tougher than I expected it to be.
Easy Strength Round 3 Day 33
Dan John’s Complex A- 45lb, 2x8
Flat Bench- 140lb, 3x3
Back Squat- 210lb, 3x3
1x7 hanging knee raise
10 minutes of sled pushes with 180lb. Did a total of 3.5 laps.
I got the flu and covid shots yesterday. My left arm is sore, so I reduced the weight on the complexes. Def. felt weaker on the press and power clean portions. No impact on the bench and squat though.
But the bigger issue was the general level of fatigue through my body. Legs didn’t work well on the squats for example. So I went to sled pushes instead of Fobbit Intervals cause sled pushes are a bit mindless. 180lb of added weight feels heavy.
Easy Strength Round 3 Day 34
Dan John’s Complex A- 65lbx8, 85lbx5
Flat Bench- 145lb, 3x3
Back Squat- 215lb, 3x3
1x7 hanging knee raise
3 400 meter runs at 2 min pace.
Had to break the last one into two- got about halfway through and simply couldn’t maintain the pace anymore. Probably due to a couple of reasons- getting both flu and COVID shot together sucks, I actually felt pretty sick on Saturday, and hadn’t done any runs in two weeks. Anyways, eh.
Back from vacation. Went to Vegas for a couple of days with the family. I’m starting a new ‘round’ of Easy Strength. More or less the same as before with the difference that I’m now going to do regular bench and squat rather than paused work. I figure 4 months of paused work is long enough and I’m itching to do some heavier bench and squats.
Easy Strength Round 4 Day 1
Dan John’s Complex A- 65lbx8, 85lbx5
Flat Bench- 145lb, 3x3
Back Squat- 215lb, 3x3
Chin-up 3x3
kneeling abwheel-1x5
2 400 meter runs at 2.5 min pace.
Got stomach cramps and legs felt very heavy near the end of the run, so I didn’t do more.
I figured out about two weeks ago that chin-ups feel significantly easier than pull-ups, and doing 3x3 with just 10-12 breathes in between is quite doable with these. So I’m adding chin-ups back here cause I often forget to do them. The strength movements felt easy, but not as easy as I hoped. I figure it’s because of the break and they should be flying by Weds.
Easy Strength Round 4 Day 2
Dan John’s Complex C- 65lbx8, 85lbx5
Flat Bench- 145lb, 3x3
Back Squat- 215lb, 3x3
Chin-up 3x3
kneeling abwheel-1x5
10 minutes of suitcase carries with 24kg. Alternated every 2 laps. Got 8 laps total. 8 breathes this time instead of the usual 10. Rushed the last one to squeeze in two laps.
Easy Strength Round 4 Day 3
Dan John’s Complex C- 65lbx8, 85lbx5
Flat Bench- 145lb, 3x3
Back Squat- 215lb, 3x3
Chin-up 3x3
kneeling abwheel-1x5
800m run at 10min mile pace
The power snatch and overhead squats are feeling better. Same with the bench and squat- back to feeling very powerful and explosive.
Easy Strength Round 4 Day 4
Dan John’s Complex C- 65lbx8, 85lbx5
Flat Bench- 145lb, 3x3
Back Squat- 215lb, 3x3
Chin-up 3x3
kneeling abwheel-1x5
10 minutes of KB single arm rack carry with 28kg. Alternated at every back and forth. Did 8 laps. Rushed the last one to get it in under a minute and I improved my walking speed as time went on. This weight feels a lot better.
The individual movements of the complex now feel very easy and fast. But, man, I got sweaty and huffing and puffing by the time I finished the complexes today. Normally, I feel stronger lifting in the afternoon, so maybe I was putting way more force into the snatch, tiring me out. Whatever the case, was very sweaty with just that by the end.
The strength movements all felt very easy and explosive. The chin-ups felt a bit harder by the end.
Easy Strength Round 4 Day 6
Dan John Snatch Complex- 65/85/95lbx5
Flat Bench- 145lb, 3x3
Back Squat- 215lb, 3x3
Chin-up 3x3
kneeling abwheel-1x5
10 minutes of KB suitcase carry with 28kg.
Alternated every lap. Did 7 laps total.
My leg is feeling pretty sore still, which I found unusual. So I asked Claude about it and apparently unpaused work is more neurologically and physically taxing, which I honestly didn’t expect. Since paused work feels harder with less weight I figured it would be harder on the body. In any case, it said that I should feel better in a couple of weeks once I adjust to doing unpaused work. I had no interest in running with crappy feeling legs, so I’m going to do easy conditioning until I feel better.
Switched to the snatch complex Dan John recommends on his Easy Strength for Weightlifting program because I want a change of pace. Repping out snatches and overhead squats at a moderately heavy weight feels hard.
Easy Strength Round 4 Day 7
Dan John Snatch Complex- 65/75/85lbx5
Flat Bench- 155lb, 3x3
Back Squat- 235lb, 3x3
Chin-up 3x3
kneeling abwheel-1x5
10 minutes of double KB front rack carry with 24kgs
Did 7 laps total I think. Might be 8.
Easy Strength Round 4 Day 9
Dan John Snatch Complex- 65/75/85lbx5
Flat Bench- 155lb, 3x3
Back Squat- 235lb, 3x3
Chin-up 3x3
hanging leg raise- 1x5
4 total laps of KB farmer’s carry with 40kgs. 1 min rest between.
Didn’t do a dedicated 10 min on this. Can’t keep my phone in my pocket cause the KB smacks it, so I based it off my rest time. 8 min rest and a couple minutes at most of work is what this is. Felt pretty easy but my right knee got a bit sore.
Easy Strength Round 4 Day 10
Dan John Snatch Complex- 65lb, 3x5
Flat Bench- 155lb, 3x3
Back Squat- 235lb, 3x3
Chin-up 3x3
hanging leg raise- 1x5
2 total laps of KB single rack carry with 32kg
Legs are back to feeling normal. My body overall is feeling a bit sore today, either from the complex or the farmer’s carry. Shoulders in particular are feeling a bit beat up, and I’m feeling AWFULLY tired due to sleeping late, so I lowered the weight on the complexes today. 65lb and 75lb feel easy but 85lb feels hard with the overhead squats.
Woke up late today, so just squeezed in two laps to say that I did something.
Jogged 2 mileish on Saturday as a nice and slow zone 2 jog.
Easy Strength Round 4 Day 11
Dan John Snatch Complex- 65lb 2x5, 75lbx5
Flat Bench- 155lb, 3x3
Back Squat- 235lb, 3x3
Chin-up 3x3
hanging leg raise- 1x5
10 minutes of suitcase carry with 24kg.
Alternated every lap. Got in 8 laps.
30 min treadmill walk
The strength movements felt a bit iffy today.
I’m chasing three rabbits right now- getting my old conditioning back and getting leaner and getting stronger. It’s probably possible to chase two of them inefficiently but all three is impossible. So I made the decision to wake up 30 minutes earlier so that I can do Easy Strength for Fat Loss.
I really hope that I have the discipline to go to bed earlier.
Easy Strength Round 4 Day 12
Dan John Snatch Complex- 45lbx5, 85lbx3, 105lbx1
Flat Bench- 160lb, 3x3
Back Squat- 255lb, 3x3
Chin-up 3x3
hanging leg raise- 1x5
10 minutes of double KB front rack carry with 24kgs
Did 7 laps I think.
30 min treadmill walk
255lb might be a bit too heavy for the squats, we’ll find out.