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Thread: The Log of Conjugate PR's

  1. #1971
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    Apr 2012
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    Default Becoming Bulletproof

    • starting strength seminar december 2024
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    Monday 10-28-24 / Weight 168 / Ruck Temp 61

    Original Strength Resets

    Several mintes of Each

    1 Mile Ruck-Walk in 16:55

    With 37# GORUCK Rucker 4.0

    Leopard Crawl - 2X15 Yards

    Double Kettlebell Half Snatch (EMOM)

    10 Sets X 3 Reps = 30 Reps @ 52 (2X26)

    Total Volume: 1,560 Lbs in 9:20

    Ab Wheel - 1X10

    Goblet Squat Bottom Position Hold

    1 Minute @ 35# K-Bell

    Bar Hang - 1 Minute

    Music: Jerry Cantrell - I Want Blood

    * I ordered a Battle Rope today so I can add more torture to the mix.

  2. #1972
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    Default Climb The Mountain, Go Back Down - 100 Rep Ladders

    Tuesday 10-29-24 / Garage Temp 78

    Original Strength Resets

    2 Minutes of Each

    Trap Bar Deadlift (Old Gerard Bar)

    1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 X 135#
    = 100 Reps in 19:03 - Total Volume 13,500 Lbs

    Double Dumbbell Clean & Press

    1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 X 10# DBs
    = 100 Reps in 14:02 - Total Volume 2,000 lbs

    Goblet Squat Bottom Position Hold

    30 Seconds @ 35# K-Bell

    Bar Hang - 30 Seconds

    Music: Fear Factory - Transgression

    * The Climb the Mountain, Go Back Down 100 Rep Ladder is Great Training.
    The Goal is to finish in 20 minutes or Less.

  3. #1973
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    Oct 2014
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    Default

    Wow, nice work Shugg. Seems like a great WO.

  4. #1974
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    Default

    Quote Originally Posted by BrooklynJerry View Post
    Wow, nice work Shugg. Seems like a great WO.
    I'm definitely feeling those reps today, my legs are barking at me, and I'm guessing they will be growling and
    biting tomorrow with that 2nd day soreness. It's great training that I think Dr. Ken would approve of.
    Stay Strong!!

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

    Wednesday 10-30-24 / Ruck Temp 70 Degrees

    Original Strength Resets

    2 Minutes of Each

    1 Mile Ruck-Walk in 17:17

    With 37# GORUCK Rucker 4.0

    Single Kettlebell Hand to Hand Swing

    100 Reps @ 26 (Hand Switch Every Rep)

    Ab Wheel - 1X10

    Music: Rammstein - Zeit

  5. #1975
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    Oct 2014
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    New York
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    Default

    That ladder is sure something Doc would program. He sure liked to change things up.

  6. #1976
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    Default

    Quote Originally Posted by BrooklynJerry View Post
    That ladder is sure something Doc would program. He sure liked to change things up.
    It was a fun training session, but my adductors are wrecked today. I wont do that much volume again, it was too much.
    Stay Strong Brother!!

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

    Thursday 10-31-24 / Weight 169

    Original Strength Resets

    2 Minutes of Each

    Battle Rope Work - 30 Seconds Work, 30 Seconds Rest

    Alternating Waves - 30 On, 30 Off X 4
    Dual Waves - 30 On, 30 Off X 4
    Slams - 30 On, 30 Off X 4
    2 Total Minutes of Work Time on Each One

    Bar Hang - 40 Seconds

    Music: Testament - Low

    * My Battle Rope arrived today, so I checked it out right away
    I had never used one before and it really is Terrific Cardio Action.

  7. #1977
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    Oct 2014
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    New York
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    Default

    I know the DOMS thing, I went a week between any leg work and I'm paying for it now. I need to add a light day in between WO's.
    I never tried a battle rope but I see it's great cardio work and sure hits the arms and shoulders. Have fun with it.

  8. #1978
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    Cool Play Day with Grip Testing

    Quote Originally Posted by BrooklynJerry View Post
    I know the DOMS thing, I went a week between any leg work and I'm paying for it now. I need to add a light day in between WO's.
    I never tried a battle rope but I see it's great cardio work and sure hits the arms and shoulders. Have fun with it.
    The Battle Rope Training is Great. It's a John Brookfield invention.

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

    Friday 11-1-24 / Weight 168 / Garage Temp 60

    Original Strength Big 5

    @ Several Minutes of Each

    1 Mile Ruck-Walk in 16:48

    With 37# GORUCK Rucker 4.0

    2'" Axle Bar Deadlift (No Belt or Straps)

    1X5 @ 105
    1X4 @ 125
    1X3 @ 155
    1X1 @ 205
    1X1 @ 215
    2X1 @ 205

    Kettlebell Clean & Press

    5X2 L & R @ 26

    Kettlebell Snatch

    5X2 L & R @ 26

    Bar Hang - 1 Minute

    Music: Fear Factory - Digimortal


  9. #1979
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    Default

    Saturday 11-2-24 / Weight 167 / Indoors

    Original Strength Big 5

    @ Several Minutes of Each

    * Leopard Crawl - 3X30 Yards

    Beach Getup - 10 Reps (5L, 5R)

    Band Pull-Apart (Upper Chest)

    1X50 @ E-FTS Red Band

    Music: The Doors - Strange Days

    * Leopard Crawls are an Exceptional Exercise and a Real Ass Kicker!

    * The Beach Getup is Terrific, Here's Instruction: https://youtu.be/FCbwn3z1Jmo?si=dXyfpXe2exMFsL0G

  10. #1980
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    Apr 2012
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    Default

    starting strength coach development program
    Sunday 11-3-24 / Indoors

    Original Strength Big 5 Resets

    @ A Couple Minutes of Each

    Kettlebell Suitcase Deadlift & Carry for 10 Minutes *

    = 17 Deadlifts L & R(34 Total) & 255 Yards L & R(510 Total) @ 44#

    Goblet Squat Bottom Position Hold

    30 Seconds @ 35# K-Bell

    Ab Wheel - 1X10

    Music: Jerry Canrell - I Want Blood

    * Every 15 yards, lower Bell, turn, and Suitcase Deadlift with the other side and carry, etc...

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