Thanks Shane. I’m not sure what the deal is with the injuries. Coming off a rest week is usually not a week that I would get injured. It was nothing I haven’t done a hundred times in the last year. Probably just twisted slightly during the squat and tweaked something… I can say that the past month or so has been a time of increased stress and decreased sleep. Those two things together, I would think, can lead to a greater risk of injury. This is a brutal work week so I’m just trying to hang in there.
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BW:
Yesterday’s Net: -400
LISS: 2 Miles, 44:00, 400 Cals
Comments: The back feels about 80% better today. Now my foot is hurting… I’ll take a pain pill on the way to MB.
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I agree with you that the added work stress on top of your workouts, along with not enough sleep sounds like a hit on recovery.
Good to hear the back is back to 80 percent.
Hopefully it slows down and your foot heals up.
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BW: 179.4
Yesterday’s Net: -200
LISS: 1.25 Miles, 23:00, 250 Cals
Comments: It’s been a hell of a long week and this morning I have a presentation for one of our biggest potential clients in town. I have been preparing for this during the last few evenings and have not done any public speaking, much less a presentation since college. 
Generally, I don’t like this type of thing but am hoping this goes well and builds my confidence enough to motivate me to keep doing it (as that’s what I need to be doing). Just did some LISS this morning to help wake up. I normally would have done a metcon but didn’t want to be completely toasted for this presentation. Will try to do something more tomorrow.
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Good luck today Trent. They can’t eat you.
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Thanks brother. It couldn’t have gone any better. Got a standing ovation at the end and several new project leads. I think the secret to doing good at presentations is to make sure it flows well and practice it until you are sick of it. Ha ha…
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That is awesome. Congratulations!
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BW:
Yesterday’s Net: -200
Conditioning: Metcon
Complete 2 Total Rounds of the following while wearing a 20 lb vest:
5 Rounds of Cindy
200-M LISS
*1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats
Stats: 19:05, 234 Cals, 146 BPM
Comments: Didn’t have much time but wanted to get something in. I’m pissed because my foot is hurting again. Pretty safe to say I won’t be running this weekend… That might be it for today unless I can get out in the afternoon to do something.
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Nice metcon regardless. Sorry about the foot man. 
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BW: 179.8
Yesterday’s Net: +500
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Box Squat
5x95
5x125
5x145
5x185
5x205
Bench
10x95
8x115
5x145
5x175
5x195
Stats: 26:40, 178 Cals, 102 BPM
Accessory
Complete 100 Push-ups. Each time you have to stop,
complete the following: 40, 38, 22
10 Pull-ups
20 Sit-ups
30 Squats
Stats: 15:45, 169 Cals, 128 BPM
Conditioning: Intervals/Sprints
2 Rounds:
15 DB Clean & Press, 2x40 lb
200-M LISS
Stats: 11:50, 156 Cals, 151 BPM
Comments: Hyper-extended my knee a little bit while reaching into the van to get something at the beach yesterday. Squats might be interesting.
Session: Summer is here. Drenched in sweat after this one. Squats were a little awkward with the knee. Accessory was good. Conditioning sucked. Ha ha… My knee definitely feels tight after this session. Hopefully it feels better soon.
Finally seeing a new podiatrist today. Hopefully he is able to help me find some real, long-lasting solutions to my feet problems. Have a good day!
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Nice squats and hell yeah on repping out 40, 38, 22 reps on those push ups after all that bench pressing. Impressive!
Good luck with the foot dr!
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Thanks Shane. To be fair, I did allow myself one rest pause during those sets (5 seconds). Usually didn’t take it until I had crossed 30 reps though.
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Still impressive! 
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BW:
Yesterday’s Net: +200
LISS: 0.5 Mile, 10:00, 100 Cals
(Superset)
Hex Deads
5x165
5x185
5x205
5x235
5x265
Overhead Press
10x75
8x85
5x95
5x105
5x115
Pull-ups
10xBW
8xBW
3x25
3x35
3x45
Stats: 30:00, 229 Cals, 111 BPM
Accessory
Complete the following while wearing a 20 lb Vest:
2 Rounds of Cindy
15 Back Extensions
2 Rounds of Cindy
15 Back Extensions
Stats: 6:27, 80 Cals, 145 BPM
Conditioning: Out of time
Comments: Strength took a while because I was ordering stuff on Amazon between sets. Did some cindy-ish accessory work and ran out of time for conditioning. Heading to MB for a long day.
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BW:
Yesterday’s Net: -300
LISS: 2 Miles, 40:00, 400 Cals
Comments: Woke up toasted from yesterday. We were lugging a heavy piece of tube steel and some other equipment up stairs and on our hands and knees through the attic space for most of the day. Other than being tired, nothing seems to be hurting so that’s good. Opted for some LISS this morning. I will plan to do a metcon tomorrow morning. My knee still feels pretty weird. It is improving but still feels somewhat stiff after a lot of exertion. Not really painful, just stiff. I’ll try to do something else later today if the schedule allows.
Solid weight lifting session Trent!
Your work sounds like it is interesting at time. Crawling around on my knees would about do me in these days.
Glad to hear nothing is painful and good job knocking out that liss session today.
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Thanks Shane. I learned to wear knee pads and that helps tremendously. In yesterday’s case, we were load testing davit sleeves that will be used to rig up swing stages. So we stick this piece of tube steel in the back and jack it up to 2,000 lbs. As you can see, this roof area is a maze of metal framing and insulation so you have to drag all of this stuff through there. Yesterday we tested 10 of these things that were spread out through about a 300’ winding section of the roof. It sucked…
Sometimes we have to test them from the ground, which involves dropping a steel cable down and anchoring it to something heavy, like a Lull (big forklift). We then ratchet it down to 2,000 lbs.
All of this is done to ensure that the davit sleeves can support the weight of the swing stage. It’s pretty crazy stuff.
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Definitely interesting. Are the swing stages like glass cleaning cages?
That insulation made me itch just looking at it.
Yes. Well, more like suspended scaffolding that rides up and down on steel cables.
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BW: 179.0
Yesterday’s Net: -300
Conditioning: Metcon
Cindy with 20 lb Vest
Complete as many rounds as possible in 20 minutes while wearing a 20 lb vest.
5 Pull-ups
10 Push-ups
15 Squats
Stats: 20 Rounds +5 Pull-ups (PR), 276 Cals, 156 BPM
Comments: I’m pretty sure both our kids have covid (or another respiratory virus). Our daughter came down with a fever on Sunday. That subsided after one day and now she just has a runny nose and cough. Our son just got it yesterday. The good news is that our daughter is just fine other than the runny nose and cough. I wouldn’t have thought much of it if it weren’t for the fever. We have no plans to test anyone. Hopefully my wife and I can dodge it. In the news I read about how cases are going up but the symptoms are so mild that nobody is testing for it. My questions is, if the symptoms are so mild then why is it in the news in the first place? Who cares?
Metcon: This was actually a PR because of the +5 pull-ups. I did 20 rounds about a year ago and beat that by squeezing in the pull-ups at the end. My goal was 20 rounds. During Murph, I hope to move through the Cindy rounds at that pace, but after running a sub-8-minute mile (with vest). That would leave me about 8 minutes for the final mile at the end and put me at about 36:00 total. I have been working on doing deeper squats since watching the video of last year’s Murph. Now the depth is at least parallel, mostly deeper. Although I am doing full squats, I tend to lean my upper body forward throughout the movement, to compensate for the weight of the vest. Probably resembles more of a poll dancer at a strip club dropping it like its hot. Ha ha ha…
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