The Log of Conjugate PR's

[Meshuggah]

Friday 10-11-24 / Weight 170 / Garage Temp 77

Trap Bar Deadlift

1X6 @ 215
1X5 @ 265
1X4 @ 305
1X3 @ 355
1X1 @ 395
1X1 @ 445
1X1 @ 485
1X5 @ 395

Music: Pantera - Reinventing the Steel

[Meshuggah]

Saturday 10-12-24 / Weight 170

Rocking - 2X50

Bar Hangs - 4X30 Seconds

CoC Grippers

Music: Dream Theater - Night Terror (New Single)

[Meshuggah]

Sunday 10-13-24 / Weight 170 / Ruck Temp 52 Degrees

1 Mile Ruck-Walk in 19:06

With 52# GORUCK Rucker 4.0

Double Kettlebell Rack Position Carry

120 Yards @ 35s

Ab Wheel - 1X20

Kettlebell Suitcase Carry

120 Yards L & R (240 Total) @ 44

Dumbbell Batwings (3 Second Holds)

4X6 @ 30s

Bar Hangs - 4X30 Seconds

Music: David Gilmour - Luck and Strange

[Meshuggah]

Monday 10-14-24 / Weight 170 / Garage Temp 61

Double Kettlebell Alternating Press (Rack Position)

1X6 L&R @ 26s
1X5 L&R @ 35s
2X2 L&R @ 44s
2X5 L&R @ 35s

E-FTS SS Yoke Bar Box Squat (17" Box, Medium Stance)

1X6 @ 65 (Bar)
1X5 @ 115
1X5 @ 145
1X4 @ 165
1X2 @ 215
1X1 @ 245
1X1 @ 275
2X2 @ 235

Bar Hangs - 4X35 Seconds

Music: Lynyrd Skynyrd - Steet Survivors

* I'm not sure if I will continue to Squat with weight on my back anymore. For my goals,
Double Kettlebell Front Squats and Barbell Zercher Squats provide more strength benefits.

[Meshuggah]

Tuesday 10-15-24 / Weight 169 / Walk Temp 40 Degrees

1 Mile Walk in 15:13

Two Arm Kettlebell Swing (EMOM)

10 Sets X 12 Reps = 120 Reps @ 53#

Total Volume: 6,360 Lbs in 9:24

Double Kettlebell Gorilla Row

1X10 @ 44s
3X6 @ 53s

Dumbbell Batwings (3 Second Holds)

4X6 @ 35s

Bar Hangs - 4X40 Seconds

Bullworker Ab Crunch - 1X20

Music: Jerry Cantrell - Degradation Trip

[fiftyfit]

Shug, thanks for the encouragement on my DL. I can say I'm on a roll right now, and feel good about my chances for the meet I'm going to in December. The current VT State record is 370 (65-69 198 lb), and I know I should beat that. Hoping for a shot at 385 or better. I got a solid triple with 345 today.

[Meshuggah]

Shug, thanks for the encouragement on my DL. I can say I'm on a roll right now, and feel good about my chances for the meet I'm going to in December. The current VT State record is 370 (65-69 198 lb), and I know I should beat that. Hoping for a shot at 385 or better. I got a solid triple with 345 today.

Nice Work! Kick some arse at the meet!

*****************************

Wednesday 10-16-24 / Weight 170

Double Kettlebell Snatch+Press+Front Squat Complex

20 Rounds @ 26# (12KG) Bells
1 Round @ 35# (16KG) Bells (For Fun)

Bar Hangs - 4X42 Seconds

Music: RUSH - Power Windows

[Meshuggah]

Thursday 10-17-24 / Ruck Temp 41

1.5 Mile Ruck-Walk in 28:06

With 37# GORUCK Rucker 4.0

Dumbbell Batwings (3 Second Holds)

3X5 @ 40s

Bar Hangs - 2X 1 Minute

Music: Lynyrd Skynyrd - Street Survivors (10-17-77, 47th Anniversary) The plane crashed 3 days later.

* It's nice to know that I can hang for a minute. #GripBuilding #ShoulderHealth

[Meshuggah]

Friday 10-18-24 / Weight 168 / Garage Temp 71

Conventional Deadlift

1X6 @ 135
1X5 @ 185
1X4 @ 225
1X3 @ 275
1X1 @ 315
1X1 @ 365
2X3 @ 345

Bar Hang - 65 Seconds

Music: Black Label Society - Mafia

[fiftyfit]

Looks good Shug, especially at that light bodyweight.