Tuesday
Sandbag adaptation of Pwn’ Last Castle… Does that make it Sand Castle?
8 rounds, 45lb bag
Bag Carry- 25 yards
6 bag snatches
Bag Carry - 25 yards
10 bag swings
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Alternate title: Pwn’s Last S(t)and
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Oh that is great!
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I like Osprey’s packs a lot! Might replace one of mine with a different brand though. 
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I have an Osprey too! I took it on a 5 day, 75 mile backpacking trip on the PCT last summer and it was SO comfortable (I mean, relatively considering I was walking around with 50+ extra pounds on my back… lol). If you adjust the hip and shoulder straps just right, it can really help/eliminate the chaffing. The hip straps are a life saver on the traps if/when you’re carrying a lot of weight. Play with adjusting a bit before you give up on it!
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Ooh, I’m thinking about getting a daypack from REI today, last day of 20% off. What should I get?
Edit: got this https://www.rei.com/product/177573/osprey-talon-22-pack-mens
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My Osprey Fairview is solid for my heavy grocery hauls (on foot, of course). It still looks brand new even though I got it in 2019.
My Osprey Nova, on the other hand, is my EDC for work (a bit much, I know, but sometimes good for groceries on the way home too) and my one-bag travel companion. It’s comfortable but not as much as the Fairview. Both water bottle pockets have large holes in them, unfortunately. Still usable but who knows for how much longer. The whole pack looks beat up, though that is probably at least partially because I use this bag so much more. This bag has been through a lot, so it is dear to me. But I think I will replace it soon.
Both of those packs are women-specific models, which I appreciate.
And if anyone reading this likes photography, I highly recommend Peak Design’s products.
I realize that no one asked for these personal remarks, but clearly bags have been on my mind lately. I can be such a bag geek.
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I have the Osprey Ariel - also a woman’s pack and definitely overkill for a day pack. It’s also a women’s design. In terms of fit - the women-specific packs beat the men’s versions everyday of the week and twice on Sunday so if you have that option, I highly recommend taking it!
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I absolutely appreciate the insight! I ultimately ended up returning the Osprey and getting a 24L Camelpack. It is much lighter built, but at the most Ill have water, snacks and maybe a jacket in it. It worked perfectly for its maiden voyage over the holiday. The Osprey was much nicer and more adjustable, but never sat quite right. The Camelpack fit from mile one. I was rooting for the Osprey though…
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Thursday - Monday
About 15 total miles of hiking. Lots of short ones added up over 5 days. Then 200+ miles of dirt road driving. Neck, shoulders and all the little stabilizers are feeling that. Stayed on diet 90% of the trip. I was hungry the whole time. Forgot how much energy it takes to live outside.
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I am a couple days behind:
Tuesday
30 minute walk w/ 25# pack
New pack works well with my sandbag. Happy with it so far. Still need to bite the bullet on a vest.
Thursday
5/3/1 for Busy Guys (Tnation 5/3/1 Reloaded article) C1, W1, D1
Squat
5 x 135
5 x 155
5 x 175
Barbell Hack squat
3 x 10 x 65
Front squat
2 x 10 x 65
Stiff-leg DL
5 x 10 x 135
Planks
3 x 30sec
Back on 531. This is the 2-day a week version. It calls for Leg Press on this day but I don’t have one at my gym. So I tried a barbell hack squat. Those are awkward as hell and I couldnt balance with enough weight to feel it. Probably not doing them right. Switched to fronts for the remaining sets. I think I will use bulgarian split squats or lunges instead. Other than that, it was awesome to be doing 531 again.
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Are belt squats with a dip belt/landmine an option? I’m a big fan of those in place of leg press.
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I had not thought of belt squats. I am pretty sure my gym has a few dip belts and/or climbing harnesses with the legs cut off that I could use. I am adding those, thank you!
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I also think the belt squats with a landmine attachment are great. But I also think front squats are good too if the front rack position is doable.
I’m kinda thinking about buying one of the Rogue plate carriers. Maybe I’ll wait and see what you end up getting 
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Saturday
5/3/1 for Busy Guys, C1, W1, D2
100 Band pull aparts
Bench Press
5 x 85
5 x 105
5 x 115
Incline DB Press
5 x 10 x 35
DB Row
5 x 10 x 40
Hammer Curls
3 x 12 x 15
General strength is feeling good, bench sets felt very doable. Most of this was super set for time.
So far on the cut, only endurance and overall energy levels are dipping. I am weighing myself every other Sunday, right after the morning bathroom. Every other week partially for sanity and partially because I am in the middle of the desert every other weekend.
Weight 5/22 - 160lbs
Weight 6/5 - 156.6
Down 3.4lbs in two weeks. I know this won’t be linear, but I was only expecting 2lbs down. 3.4 is a great start. On track for the first “milestone” of sub 150 by July 31st. It has been about a decade since I have seen the 140s. Keeping protein up, carbs low, and getting better at repeating meals. Feeling lighter on my feet already. Next weekend we will be near our favorite doughnut shop, and milkshake place… give me strength.
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You’re making great progress!!!
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Thank you Anna!
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Monday
AM
Conditioning
2 mile walk w/ 25lb pack
Followed by:
3 x 35 squats
3 x 5 pushups
(Pack still on for these)
3 x 15 Rows, 45lb sandbag
Beautiful morning 60 and cloudy, slight drizzle. Felt good after the walk so I threw in some body+pack weight things at the end.
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Monday
PM
5/3/1 for Busy Guys, C1, W2, D1
100 Band pull apart
50 KBS
Deadlift
5 x 135
5 x 155
5 x 180
Hip Thrusters
5 x 10 x 135
Good mornings
2 x 10 x 65
3 x 10 x 70
3 x 30s Planks
Deadlifts feeling light, that was nice. Ended up doing all of this without a rack because they were all taken. So the Good Morning sets all started with a clean and press onto my shoulders. Really like this 531 setup. It’s nice to have these short, heavy sessions and spread the main lifts out.
Tuesday
Conditioning
25 minutes, EMOM: 2 bear complexes w/ 45lb sandbag.
It is amazing how little weight you need for complexes to get your heart rate up and the sweat going. Ripped some skin off two knuckles tossing the bag around that much. The handles on the bag are a bit sharp.
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Wednesday
100 Bandpull aparts
50 KBS
300M row
OH Press
5 x 65
5 x 75
5 x 85
20 pull ups (many sets)
30 assisted pull ups (many sets)
4 x 15 assisted dips
3 x 12 x 15 DB Bicep curls
I like press day. It is my favorite. All assitance was done as a circuit. This only took about 40 minutes including warm up.
Thursday
6 Hill Sprints, roughly 20-30 seconds each.
I just picked a good tree or bush to run to. Rests were about one minute walks, continuing up the hill.
Did one sprint on side walk then changed to a little dirt trail with switch backs. Traction was fun.
I started at the roundabout at the bottom. Camera sure flattens things.
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