1/19/20
Slept great last night. I think the three gin and seltzers helped.
Deadlift - 300 x 5 x 5
Hang Cleans - 50 kg x 5, 5; 60 x 5; 65 x 3, 3, 3
Two-handed KB Swings - 32 kg x 10 x 10 EMOM
This was enough today. I think next time I run through this program, I will drop the deadlifts down to two sets of five reps. I tried to walk Zeus after this, but everything is covered in snow and ice. He plopped down in the neighbors yard and wasn’t having it.
1/18/20
Quad Mace and sprint work this morning: 20 EMOM
1-2: Alternating 360s x 10
3-6: 360s x 10
7-8: Swing-Squat x 10
9-10: 10-2s x 20
11-20: Sprints in the street
Sprints felt okay but my left groin felt a little weird on the last couple. It was only 19 F outside so that probably didn’t help. Followed this up with taking Cali to breakfast at the Limerick Diner and walking one awesome mile with Zeus. Over and out.
1/17/20
Slept like shit again but got up and started training around 0430.
Bench - 165 x 5 x 5 - shoulder felt like cucka poopoo
Close Grip Bench - 135 x 4 x 8 superset with
KB Rows - 20 kg x 4 x 12/arm
KB Curls - 12 kg x 4 sets superset with
Push-ups
March in place with 32 kg KB rack - about 5 sets/side
Tried to do a weight vest walk with Zeus but he wasn’t feeling it so we turned around and came back. The weather turned here and the cold seems to really both his hips now.
I did not feel strong today. Had a few drinks at dinner last night with some friends and didn’t sleep much, but that’s okay. I’m still grateful to be able to get up and train.
1/15/20
Trained in the basement this morning. Got going around 0410.
Front Squats - 180 x 5 x 5
Walked one awesome mile with Zeus while wearing the 18 kg weight vest
Short and sweet this morning. Yesterday’s workout was very minimal but I could feel it. I’ve really been backing off the daily volume lately and it’s made me feel fresh going into each day’s session. I’m going to keep it rolling.
1/14/20
Woke up at 0330 and knew I wasn’t getting back to sleep, so I got up and trained. Awesome decision.
Axle overhead press - 110 x 5 x 5 - these weren’t bad at all…supersetted with
Petting Zeus who was keeping me company in the garage
Kettlebell Snatches - 28 kg x 6/6 x 10 EMOM
This was a really fun, short, and intense workout. I used the axle on press because I gave the barbell I usually keep in my garage to my buddy Bill along with a bunch of weight plates. Switching to the axle will be a good challenge.
Also, Zeus is just the best dog. He kept me company during this whole workout.
This picture was taken at 0356 and it was about 35 F in the garage.
1/12/20
Walked Zeus one awesome mile this morning. It’s going to be another beautiful day here…low 60s and sunny.
Training:
Deadlifts - 285 x 5 x 5 - easy.
Cleans - Worked up to 85 kg but my form is shit and I don’t know what I’m doing. Dropped the weight and did a bunch of reps at 50, 60, 65, and 70 kg. I’m excited for the Starting Strength seminar to learn about the clean (and everything else).
Walked 2.25 miles with Cali after eating breakfast.
1/11/20
Walked Zeus one awesome mile. We’re having beautiful weather with temperatures in the 60s this weekend.
20 minutes of EMOM with the Quad Mace and some box jumps:
10/10 360s
24” x 3
10/10 360s
24” x 2, 30” x 1
20 10-2s
24” x 1, 30” x 2
20 10-2s
30” x 3
10/10 360s
30” x 3
10/10 360s
30” x 3
10 360s
30” x 3
10 360s
30” x 3
20 10-2s
30” x 3
20 10-2s
30” x 3
This was a good session outside. The box jumps were easy. Followed this up with a 3 mile hike with Cali at Green Lane Park. Zeus seems to be feeling better but we didn’t want to overdo it so we left him at home.
1/10/20
Slept like shit last night but it’s Friday and I was excited to train early this morning.
Bench - 155 x 5 x 5
Incline Bench - 95 x 10, 115 x 10, 135 x 10, 10, 5
Kettlebell Skull Crushers - 12s x 4 x 12 superset with
Barbell Curls - 65 x 4 x 10
Two-handed Swings - 32 kg x 10 x 10 (EMOM) - nice and easy.
Finished up by walking one awesome mile with Zeus.
Zeus helping me out at 4:26 am.
1/8/20
I was supposed to get up and train with my buddy Bill at 0430 but when I woke up I had a text from him saying he was sick and wasn’t coming over. It just so happens I slept like shit so I pushed the workout off until my lunch break. One of the joys of working at home.
Front Squats - 165 x 5 x 5 - These are feeling more comfortable every week.
36 kg Kettlebell Carries (one bell) - Rack, suitcase, horn, and waddle.
This session was short and sweet. I’m really trying to just focus on my work sets for the day’s barbell lift and not doing so much extra stuff that I’m worn out for three days. So far it’s working out really well. I feel very fresh and am having lots of fun. It occurred to me that almost every other time I’ve ran a program, I’ve added so much extra stuff to it that it just buried me after a while. Perhaps I’m getting a bit wiser in my training approach…or maybe I’m just becoming a huge pansy.
1/7/20
Training in the garage with Zeus keeping me company:
Press - 105 x 5 x 5
Snatch test - 24 kg x 104 in 5 minutes - 10/10, 10/10, 10/10, rest, 10/10, rest, 12/12 - this was easy.
Weighted chins - 25 lbs x 6 x 3 - varying grips
Followed this up by taking Zeus for one awesome mile. This was his second lap today and he did great.
1/5/20
Walked one awesome mile with Zeus this morning. We didn’t do a normal lap around the neighborhood because he kept sitting, but all the random routes we took instead probably added up to about a mile. I wish Cali and I could determine if his hips are bugging him or if he just has a mental block. Sometimes seems to get these things in his head where he’s randomly scared of everyday things. He’s a goofball but we’ll keep doing our best to get him out.
Training:
Deadlifts - 270 x 5 x 5 - These were very comfortable.
Power Cleans - 80 kg x 6 x 1 - My form was probably terrible on these but I had a lot of fun doing them. My basement is not ideal because the ceiling is low enough that I worry about hitting my head when I jump with the bar. One day I’ll have a better set up.
Dips - BW x 5 x 5 superset with
Blast Strap Rows - BW x 5 x 6
Had breakfast and then walked a couple more miles with Cali. I don’t always record my walks in these logs but they are definitely an important part of my daily activity. I especially love going for a walk right after I eat. It just makes me feel better.
I really need to get some coaching on the power clean because I have no idea what I’m doing.
1/4/20
Walked one awesome mile with Zeus. I’m really happy he was able to make it. We ran into Eric and Dorian and Zeus looked like his old self.
Easy training today because I’m excited to deadlift tomorrow:
Quad Mace: I did some random movements in between all of these sets. I did skips, side shuffles, and some hops.
360s - 10/10, 10/10
10-2s - 20, 20
Swing-Squats (alternating revolutions) - 10, 10
Med-ball throws (15 lbs): Did a bunch of throws forward, backward, and slams. This was actually a lot of fun.
Mission accomplished for today. I just wanted to get loosened up and do something that made me move quickly.
1/3/20
Trained early this fine Friday morning. My buddy Bill came over but, I was halfway done with my workout by the time he got started, which is totally fine. I finished up my bench sets and then he used the squat stands for some squats. I was really excited for today’s session. This was the closest I’ve had to a “bro” session in a long time, but after the last three days of training, I was ready for some old school, normal-paced training.
Bench - 145 x 5 x 5 - This felt way better than last week and my shoulder didn’t bother me.
Landmine rows with V-handle - 45 x 15, 70 x 12, 115 x 12, 12, 12 superset with
Incline KB bench - 20s x 10, 22s x 10, 10, 10, 10 - These have felt great the last two weeks.
Skull crushers superset with
Curls - all done with the easy bar for I think 4 sets of 12-15 reps. Weight somewhere around 35-45 pounds.
Damn was this a fun session in my basement. It was just one of those mornings where I felt so grateful for my body and all the things it lets me do. I’m having a ton of fun getting back to the barbell after a kettle-bell focused year. The barbell is challenging me and making me better, just like an old, reliable friend.
I also walked Zeus around the neighborhood for a couple miles. This is the most he’s walked in a few weeks because of his hips, and it made me so happy. I’d give anything to be able to take him out to Valley Forge for a nice five-mile hike. I love being out in nature with Zeus, breathing in the fresh air and watching him sniff until his heart’s content.
1/2/20
Walked one awesome mile this morning, took down Christmas lights, and then spent some time with the Prowler. It was in the low-20s so I got a good lung burn going. For the weights, I assume the Prowler weighs 45 pounds so it’s like loading a bar. It may weight a little more or less, but I honestly don’t care and it doesn’t matter.
I set a running clock at 75 second intervals and did a push at the start of each interval. The distance covered was to my neighbor’s basketball hoop and back, so very official. I think it’s probably about 20 yards down and back.
45, 45, 95, 95, 135, 135, 185, 135, 135, 95, 95, 45, 45 - 13 total trips.
My neighbors are used to seeing me outside doing stuff like this, but there were a couple houses that had relatives in town who were outside packing their cars up getting ready to leave town after the holidays. I definitely got some looks that said, “What the hell is wrong with this guy?”
1/1/20
Happy New Year! Last night, I grilled steaks, had two drinks, and went to bed at 8 PM. It was great.
Trained this morning:
24” box jumps x 3, 3, 5, 5, 5 superset with
10 kg mace swings - 360s and 10-2s
Front squats - 150 x 5 x 5 - easy and the most comfortable the rack grip has felt
Double kettlebell cleans - 32s x 5 x 5 EMOM
Single leg deadlifts - 20 kg x 3 x 5
18 kg weight vest walk - 2.25 miles
12/31/19
Did 30 minutes of yoga in the morning just to move around a bit. I was still banged up from Sunday’s workout.
Afternoon: Trained in the garage with Zeus keeping me company.
Overhead Press - 100 x 5 x 5
20 minute running clock
Odd minutes - 3 chins (varying grips)
Even minutes - 5/5 snatches with 28 kg kettlebell
I also walked 3.25 miles in a couple different sessions throughout the day.
12/29/19
Had a lot of fun training today.
Deadlift - 255 x 5 x 5
Bench - 135 x 5 x 5 - Shoulder did not feel great. This will be a feeling out process going forward.
Barbell rows - 135 x 4 x 10 superset with
Incline kettlebell bench - 20 kg x 4 x 10
150 pound sandbag:
Carries - two trips down and back setting it down after each leg
Ground to shoulder - 5/shoulder alternating back and forth. Really enjoyed this exercise.
Ate breakfast and walked a couple miles around the neighborhood with Cali. It’s supposed to rain the rest of the day so I wanted to get some steps in. I’m really enjoying working with the barbell again.
12/28/19
Played with the 10 kg mace this morning. Just did some swings, swing-squats, and 10-2s. I didn’t want to burn my triceps out because I plan on benching tomorrow. I hadn’t swung in a while but was pleasantly surprised at how good this felt.
Then Cali and I went and walked ~2.5 miles at Green Lane Park. What a beautiful spot.
It’s really bumming me out that Zeus hasn’t been able to go on our usual walks. I’ve tried to take every morning, and sometimes in the afternoon, but he just sits down when his hips are hurting and wants to go back home. I hate seeing him getting old and not able to do everything he loves.