8/19/23
Strength and Conditioning - W4/D6
Running
4x400m
8/20/23
Climbing
Whoa! Look at that, actually adding some fun stuff to this log. I should probably change the name because I don’t log fun stuff much any more. Crazy how life can pull you away from hobbies that basically defined you if you let it.
Did a couple real easy slab pitches today. They were pretty run out and wet at the bottom which made them somewhat interesting, but even being rusty it was a cake walk.
The approach is a decent walk in, rather steep and loose terrain. Add a ~50lb pack to that mix and it was a good active day. Haven’t carried a pack that heavy in a while, the hip belt really manages the weight well.
2 Likes
8/21/23
Easy Strength and Conditioning - W1/D1
SUPER SETS (chin - press)
NG chins: (close)
+15x3x3
Wide grip floor press:
135x3x3
DOH dead lift:
225x3x3
Incline standing ab wheel:
x10
Band good mornings:
x75
Pushups:
x25
DB hammer curls:
25x25 rest/pause
Car pushes:
4x50m
Shoulder rehab work
First day back on Easy Strength and simultaneous 7th week deload from Strength and Conditioning. Makes for a cute program name.
Sticking with floor press and widening my grip out some on the recommendation from my physical therapist. Made DOH deads the logical choice for ease of set up.
This being the deload, and the start of ES, weights were rather light. Car pushes are easier than the prowler so went with that too, also easy to do on my way home from the grocery store.
1 Like
8/22/23
Easy Strength - W1/D2 - Part 1
SUPER SETS (chin - press)
NG chins: (close)
+15x3x3
Floor press:
135x3x3
DOH deads:
225x3x3
Ab wheel:
x10
KB swing:
32kg x75
These workouts are perfect for early AM. Don’t require waking up much earlier and there’s no stress involved. Easy set up, warmup with some band pull aparts and goblet squats, bust out the workout in like 10-15, barely break a sweat.
Going to bump the weights across the board, needed to feel them in the morning fasted first. Too easy.
8/22/23
And Conditioning - W1/D2 - Part 2
Running
1x800m
1x400m
2x200m
Heavy shoulder rehab work with PT
Was flying tonight on the 200s. Even the 400 was pretty quick, the 800 was decent but treated as more of a warmup to the faster runs.
PT work was basically just a back workout with an extended warm up. A lat pulldown machine would be nice to own…
You can DIY something for $20-30 if you’ve got some plates. DIY loading pin + pulley + paracord + a handle. Example in my log, here.
As long as you’re pulling under control, the weight isn’t going to swing wildly and hurt anything.
1 Like
8/23/23
Easy Strength - W1/D3 - Part 1
SUPER SETS (chin - press)
NG chins:
+20x3x3
Floor press:
145x3x3
DOH deads:
235x3x3
Incline standing ab wheel:
x10
More to come this afternoon.
@LoRez That’s a pretty slick set up, might have to do the same. I’ve rigged something up with a piece of webbing over my pullup bar before, but it’s not a great substitute.
1 Like
8/23/23
And Conditioning - W1/D3 - Part 2
BB press:
45x8
65x8
75x8
85x8
Sled backward/forward drag:
70x2x50m
Shoulder rehab
Trying to work the kinks out of overhead pressing right now. Some reps seemed to be painful, and others seemed completely fine. A lot has to do with how “on” my traps are during the lift. PT is going well, I think I’m starting to see some progress.
Still the deload week, so lightened up the load on the sled a bit.
8/24/23
Easy Strength and Conditioning - W1/D4
Running
4x400m
SUPER SETS (chin - press)
NG chins: (close)
+20x3x3
Floor press:
145x3x3
DOH deads:
245x3x3
Ab wheel:
x10
KB swings:
x75
Shoulder rehab
Plan to do one more workout then drop my ramp for the ab wheel another notch. I’ll be off the first step and onto a small stack of 2x6 that will put the top of the ramp just beneath the first stair. Getting closer to knocking these out on flat ground.
8/25/23
Easy Strength and Conditioning - W1/D5
SUPER SETS (chin - press)
NG chins: (close)
+20x3x3
Floor press:
155x3x3
DOH deads:
245x3x3
Ab wheel:
x10
Carry:
60lb vest + 32kg KB + 30lb slam ball
Landmine press:
25x25 rest/pause
DB reverse curls:
20x25 rest/pause
Shoulder rehab
Supposed to get a car/prowler push in today, but it is pouring out yet again. Hopefully it lets up at some point so I can get some traction, but I’ll probably skip the prowler and push the car again.
Probably going to up the weight on chins next, and maybe deads soon. They were pretty easy today.
For the carry I put on the vest, carried the KB at my side, and one arm bear hugged the slam ball. Switched sides every handful of laps around the basement.
8/28/23
Easy Strength and Conditioning - W2/D1
SUPER SETS (chin - press)
NG chins: (close)
+20x3x3
Floor press:
155x3x3
DOH deads:
245x3x3
Ab wheel:
x6, 4
5 minute pushup challenge:
x65
5 minute pull up challenge: (overhand)
x42
Prowler:
90x4x50m
Shoulder rehab
Alright, so, combining ES and the anchor assistance/conditioning from Jims program is a money workout. Doing overhead press rather than floor press would make it better of course, but PT is going well so not in a big rush to change that up.
Funny how close those chin/push numbers are. Feel like most folks would have a wider gap. I’ve always been kind of garbage at pushups, getting better though.
That was the first actual prowler workout I’ve done since I snagged it. It’s not a true prowler, but it’s a sled with upright poles to push so it works. I did two rounds high on the handles and two about halfway down. Going to need to throw another plate on there for sure, much lower friction than the tire.
Didn’t get my 1600m run in this weekend as I was at a bachelor party. Despite being a fairly early riser I was with a bunch of first-responders who were also all awake at the crack of dawn. Taking off for a run seemed lame. I did get in a fair amount of swimming, and tubing is actually a decent amount of work when you’re ripping. Got in about 20 sprints playing some lawn games too. Seemed like a fair enough trade. Hip flexor is a little tight from those sprints and it was super noticeable on the ab wheel. Knocked it down a notch and I’ve got some room to build again there.
8/29/23
Easy Strength - W2/D2 - Part 1
SUPER SETS (chin - press)
NG chins: (close)
+25x3x3
Floor press:
155x3x3
DOH deads:
255x3x3
Incline standing ab wheel:
x7, 3
KB swings:
32kg x75
Fought the desire to stay in bed for this one. I was sleeping so well when my alarm went off. No dog in the bed is such a game changer.
8/29/23
And Conditioning - W2/D2 - Part 2
Shoulder rehab at PT
Running
~2400m trail run
The school track has been taken over by high school athletics, seemingly for the rest of the summer. I can get in there early AM or later in the evening. But the pop in on the way home from work days are over for now.
Fortunately there’s a ~1.5 mile trail loop near my house. Just went and rocked that. Not exactly the “sped work” I’ve been doing, but a much different challenge than running on the track.
1 Like
8/30/23
Easy Strength and Conditioning - W2/D3
SUPER SETS (chin - press)
NG chins: (close)
+25x3x3
Floor press:
155x3x3
DOH deads:
255x3x3
Incline standing ab wheel:
x8, 2
5 minute pull up challenge: (over hand)
x44
5 minute pushup challenge:
x65
60lb vest + 150lb sandbag carries
Another one in the books. Rainy again today so skipped the sled drags in favor of a true loaded carry. Adding the weight vest to sandbag carries is a game changer.
8/31/23
Easy Strength and Conditioning - W2/D4
SUPER SETS (chin - press)
NG chins: (close)
+25x3x3
Floor press:
155x3x3
DOH deads:
255x3x3
Incline standing ab wheel:
x10
Band good mornings:
x75
~2400m run
Slept in a little later than I planned today, but all I have to do is clean my house and pack so it wasn’t the worst compromise. Felt amazing to get some extra hours in the early AM.
Lifting was solid, could probably bump some weights again. Ab wheel was tough, but I didn’t want to do 9+1 to get my ten.
Ran down my road and a little of the main road for a rough 2400m run. Not exactly what I’m supposed to be doing, but I’m more focused on getting ready for the weekend ahead of me than doing laps. Still got the steps in, still breathing hard, still ran as fast as I could maintain for that distance.
1 Like
9/2/23
Easy Strength and Conditioning - W2/D5
NG chins:
+25x3x3
Bench press: (last set with shoulder saver)
155x3x3
DOH deads:
255x3x3
Kneeling ab wheel:
x20
DB swing:
50x75
10 minute pushup/pullup challenge:
A bunch of each
This was the morning of my wedding, didn’t bother to log on here to log it. The resort had a crude but pretty well equipped basement gym.
Decided to combine the pushup and pullup challenge into one thing that day.
1 Like
9/5/23
Easy Strength and Conditioning - W3/D1
SUPER SETS (chin - press)
NG chins: (close)
+25x3x3
Floor press:
155x3x3
DOH deads:
255x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
10 minute pushup/pullup challenge:
A bunch
Back home today. Decided to combine the pushups and pull ups again, didn’t bother to keep track because I didn’t on Saturday either.
Lifting with a ring on is weird.
The “and conditioning” part of this program is basically over. I managed to hurt my foot sometime Thursday. Must’ve been on the run or while loading up the car. Dancing all night and kind of wrestling with a friend of mine afterwards didn’t do it any favors. It’s not broken, but even walking is pretty rough. Lifting doesn’t upset it too much. Running and carries/sled stuff feels horrendous right now. It should pass in short order, just feels like some kind of bruising.
PT appointment for the shoulder in a couple hours.
1 Like
Congratulations!
(And I take my ring off to lift.)
1 Like
9/6/23
Easy Strength - W3/D2 - AM Workout
SUPER SETS (chin - press)
NG chins: (close)
+25x3x3
Floor press:
155x3x3
DOH deads:
255x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
PM Workout
SUPER SETS (squat - press)
SSB squats:
45x10
135x5
185x1/2/3
DB clean and press:
30x5
9 rounds
Shoulder rehab
@LoRez Thanks dude! My knuckle is very large compared to my finger, so getting the thing off and on isn’t all that easy haha. I’ll definitely take it off for certain activities but lifting probably won’t be one of them.
9/7/23
Easy Strength and Conditioning - W3/D3
SUPER SETS (chin - press)
NG chins:
+30x3x3
Floor press:
160x3x3
DOH deads:
265x3x3
Incline standing ab wheel:
x10
KB swings:
32kg x75
10 minute burpee chin challenge:
x60
Shoulder rehab
I should probably drop the cute “and conditioning” part of the title there because I’ve completely jumped the shark. Foot is feeling almost back to normal which is cool, definitely some kind of minor sprain or whatever at that joint.
Eschewed super setting the pushups and pullups in favor of burpee chins today. At this point, why not? Resulted in a few less pushups, a few more pullups, and a bunch of extra squats.