12/26/19
I took the day off work so I had plenty of time today.
Walked about three miles in three different sessions today. I really enjoy going for a walk after eating a meal or snack.
Kettlebell snatch test this morning - 24 kg x 100 in ~4:50. Just did 10/10 on the minute. This was surprisingly comfortable after having not done it for several weeks. I’m very happy about that.
12/25/19
It felt good to get back to training after a few days of rest. I’m starting an eight-week cycle called StrongFirst Reload. My plan is to front squat and overhead press on Wednesdays and deadlift and bench on Sundays. This should leave me plenty of time to recover and incorporate other training throughout the week.
I haven’t done a consistent barbell-based program in quite a while. My focus in 2019 was largely on kettlebells and passing the SFG I certification in June. This change should be a lot of fun and will take me through to the Starting Strength seminar in March. The weights are embarrassingly light, but that’s okay. I’m going to enjoy the process of building back up and achieving a long-term goal of getting proficient at front squats.
Today’s training:
Fronts Squats - 135 x 5 x 5
Overhead Press - 105 x 3 x 5; 95 x 2 x 5 - This should have been 95 x 5 x 5. I was a bit overzealous in my OHP capabilities, so I backed the weight down for the last two sets.
Two-handed Kettlebell Swings - 40 kg x 10 x 10 (EMOM)
Weighted Chins - 12 kg x 5 x 4 (varying grips)
Suitcase Carries - 28 kg x 3 trips - Nothing major here, just wanted to carry something a bit.
Done. I’m going to really try not to overdo it with extra stuff on this program. Famous last words.
12/21/19
Walked one awesome mile in the morning but can tell I need some rest after being on the road for a couple weeks.
Cali and I filled up my new 150 pound Rogue sandbag. I couldn’t resist doing a few over the shoulder throws with it and a carry, but that was it. I’m going to rest up and just do some walking for the next few days. Well, that’s the plan anyway. A day without training drives me crazy so maybe I’ll find something to do.
12/20/19
Ran some hill sprints down by the Tennessee River on my last morning in Chattanooga. I don’t know how many or how far I ran, but my lungs and legs were burning and I loved the moment.
Followed the sprints with some dumbbell work at the hotel gym. Just did some incline bench, rows, rolling DB tris, and curls. Nothing big, just a quick pump to take the edge off before a long day of travel.
12/19/19
Last day in Chattanooga so I went to High Point one more time. This was an awesome time. I made two 5.9 runs, including one on the super tall wall that started way down in the pit. I also did a good old walk on the treadmill this morning of one awesome mile. I can’t wait to get home to my family and my gym.
12/18/19
Morning:
Jump rope intervals - 10 rounds of 45/30 work/rest. Felt good to move.
Afternoon:
Training at Sportsbarn:
Front squats: 95x5; 135x5; 155x5; 165x5; 175x5; 185x5; 195x5…I was really happy about how these felt.
20 EMOM
Swings with 32
Did single-arm 5/5 the first five minutes and ten two-handed swings the second five minutes
Single arm OHP
Did doubles with 24 the first five minutes and doubles with 32 the second five minutes superset with two box jumps (24” and 30” I’m guessing)
Single arm rack carries with 24 - four trips down and back
Single arm rows - 24 x 3 x 10
This was a very fun workout and left me feeling great.
12/16/19
Played with the kettlebells at Sportsbarn here in Chattanooga.
Set a 30 minute EMOM timer:
-Grad Workout with 24s: 2 cleans, 1 press, 3 front squats
-Snatches with 24: 5/5
-3 chins (varying grips) and 3 push-ups
Great workout, although I think the lady trainer who had taken over the entire rig section was pissed at me for using the pull-up bars.
12/13/19
Went and lifted at the Sportsbarn. I really love that gym.
Trap bar deadlifts - 275 x 3 x 5 - haven’t done these in forever so I wanted to give them a shot. They were a bit humbling.
DB bench - 45 x 15; 50 x 12; 55 x 2 x 6 superset with
Chins - bodyweight x 3
Seated cable rows - doesn’t matter
Lat pulldowns - doesn’t matter
Kettlebell carries - 24s in a bunch of different ways - waiter, rack, suitcase
Didn’t feel super strong today but this was a fun workout nonetheless. Met a nice guy named Elias who commented on my Discipline Equals Freedom shirt.
12/10/19
Morning: It was snowing and raining outside so I kept it indoors.
Walked two miles on the treadmill at the hotel.
10 rounds of jump rope with 45:30 work:rest. Just wanted to move my feet quick and sweat a bit.
Evening: Lifting at Sportsbarn. This was one of the coolest, best-equipped gyms I’ve ever seen.
Front Squats - 185 x 5, 4, 2, 2 (my rack position sucked and I couldn’t hold on)
Squats - 225 x 5 x 3 (this was a bit humbling)
Overhead Press - 95 x 5, 5; 105 x 2 x 5; 115 x 5
GHR - BW x 3 x 8
One-hand Kettlebell Swings - 32 x 5/5 EMOM for 10 minutes
Really fired up about the coolness of this gym.
12/7/19
Walked the dog 2.25 miles early this morning.
Training:
Kettlebell overhead press: 28 x 2 x (2, 3, 5); (2, 3) - 25 reps/arm total
Box jumps - 24”/30” - 5/0, 4/1, 3/2, 2/3, 1/4, 0/5 superset with
Double kettlebells rack carries with 24s
One-hand swings - 28 x 10 x 10 in 5 minutes (did one set of 10 every 30 seconds)
Weighted chins - 12 kg x 8 x 3 superset with
Weighted push-ups - 12 kg x 8 x 3
This was a really fun session in the garage/street. I may have done a little too much but tomorrow will be a lot of sitting on my ass traveling so I’m not too worried about it. I’m so grateful to be able to move and feel strong.
12/6/19
Spent 35 minutes riding 12.2 miles on the Assault Bike this morning. It was just a nice steady state ride listening to a podcast. No big deal but felt great to move and stretch out afterwards. The picture below is the nasty-ass screen on my fan bike.
I also walked my dog one awesome mile on my lunch break, which is one of my favorite things ever.
