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