The Log of Conjugate PR's

[BrooklynJerry]

Have a great birthday workout!

[Fred J]

I hope you have a great birthday Shug!

[Meshuggah]

Have a great birthday workout!

I hope you have a great birthday Shug!

Thank you Gentlemen! Life is Good!!

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

Saturday 8-17-24 / Weight 173 * / Garage Temp 85

Conventional Deadlift

2X5 @ 135
1X5 @ 165
1X4 @ 185
1X3 @ 225
1X2 @ 275
1X1 @ 315
1X1 @ 345
1X1 @ 365
1X1 @ 375
1X2 @ 315

Music: RUSH - 2112 ( My All Time Favorite Album) / Type O Negative - Bloody Kisses (31st Anniversary)



* I hit my weight loss goal of 175 and weighed in a 173.13 this morning.

[Meshuggah]

Sunday 8-18-24

1.1 Mile Walk in 19:43

Double Kettlebell Clean & Press *

6 Sets X 2 Reps @ 35s

Music: Pink Floyd - The Dark Side of the Moon

* Every Rep Cleaned

[Railbob1776]

Curious what your "lower back rehab" consists of, is there a YouTube video you can link that shows your rehab routine?

[Meshuggah]

Curious what your "lower back rehab" consists of, is there a YouTube video you can link that shows your rehab routine?

Once I was able to walk halfway normal again... Walking, Ab Crunches, Bird Dogs, and Suitcase Carries helped me the most. YMMV.

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

Monday 8-19-24

1.3 Mile Ruck-Walk in 28:35

With 15 Lb Backpack

Kettlebell Halo

1X20 (10R, 10L) @ 35

1 Board 30° Incline Bench (BenchBlokz, 24" Grip)

1X12 @ 45
1X10 @ 65
1X8 @ 85
1X6 @ 105
2X6 @ 130

Barbell Row To Chest (24" Grip)

1X15 @ 45
1X12 @ 65
2X10 @ 85

Music: Deftones - Around the Fur

[Meshuggah]

Tuesday 8-20-24 / Garage Temp 80

1.5 Mile Ruck-Walk in 28:02

With 10 Lb Backpack

Trap Bar Deadlift (No Belt or Straps)

1X8 @ 165
1X5 @ 215
1X4 @ 255
3X3 @ 305

Trap Bar Shrug (No Belt or Straps)

2X12 @ 215

Music: Stone Temple Pilots - Core

* The REP Open Trap Bar is Excellent

* Video: https://youtu.be/zCQgD4KaPdg?si=eU1YgI5P4HfHAOWG

[Meshuggah]

Wednesday 8-21-24

1.2 Mile Ruck-Walk in 21:39

With 25# GORUCK 4.0 Rucker

Two Arm Kettlebell Swing (EMOM)

10 Sets X 10 Reps = 100 Reps @ 44#

Total Volume: 4,400 Lbs in 9:18

Kettlebell Suitcase Carry

105 Yards L&R (210 Total) @ 44

Ab Wheel - 1X15

Pink Floyd - The Dark Side of the Moon