The Log of Conjugate PR's

[Meshuggah]

Wednesday 9-11-24 / Walk Temp was a sweet 53 degrees

2 Mile Walk in 36:00

Two Arm Kettlebell Swing (EMOM)

10 Sets X 10 Reps = 100 Reps @ 88#

Total Volume: 8,800 Lbs in 9:20

Ab Wheel - 1X20

Seated Bullworker Ab Crunch - 1X20

Kettlebell Suitcase Carry

75 Yards L&R (150 Total) @ 53

Music: KoЯn - The Serenity of Suffering

[Meshuggah]

Thursday 9-12-24 / Weight 172 / 6:00 AM Ruck Temp 61 / Noon Garage Temp 79

1 Mile Ruck-Walk in 17:00

With 38# GORUCK Rucker 4.0

Kettlebell Half Kneeling Press *

3X5 L&R @ 35

Standing Press Behind the Neck

1X12 @ 45
2X10 @ 55

Chin-Up

6X2 @ Bodyweight (172)

Music: Pink Floyd - Wish You Were Here (49th Anniversary)

* The Kettlebell Half Kneeling Press is Challenging and Great. Dan John Video: https://youtu.be/WnMDufzoMyQ?si=IzgvU4IDDHsIuMET

[Meshuggah]

Friday 9-13-24 / Weight 172 / Grage Temp 80

Trap Bar Deadlift

1X6 @ 165
1X5 @ 215
1X4 @ 255
1X3 @ 305
1X2 @ 345
1X1 @ 395
1X1 @ 435
1X1 @ 455
2X3 @ 375

Single Kettlebell Snatch

2X5 L&R @ 35

Music: YES - Close to the Edge (52nd Anniversary)

[fiftyfit]

Nice going Shug, didn't look that heavy from here. You seem to be close to where you were pre-injury. My bad hip has been giving me fits most of the week, but I still managed to hit the numbers I was looking for this week. Still hoping to be close to that 400 DL by the end of the year. Keep on keepin' on!

[Meshuggah]

Nice going Shug, didn't look that heavy from here. You seem to be close to where you were pre-injury. My bad hip has been giving me fits most of the week, but I still managed to hit the numbers I was looking for this week. Still hoping to be close to that 400 DL by the end of the year. Keep on keepin' on!

Thanks Fifty! I'm not back to my old strength numbers, but since I'm now 50 pounds lighter, I believe I'm stronger pound for pound.
My lower back is still not 100% and I still have nerve damage in my right foot that bothers me the most at night in bed. I don't know
if that will ever clear up or not. I haven't seen a docotor for at least 8 years, and have no plans to see one anytime soon.
Get that 400 Pound Deadlift! Stay Strong!!

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

Saturday 9-14-24 / Weight 172 / 61 degrees for the Walk

1.2 Mile walk in 20:50

Kettlebell Halo

1X20 (10L, 10R) @ 26

Single Kettlebell Snatch * (EMOM)

10 Sets X 6 Reps (Left, Rest, Right, Rest, etc) @ 26#

Total Volume 1,560 Lbs (780L, 780R) in 9:20

Ab Wheel - 1X22

Music: Porcupine Tree - The Incident (15th Anniversary)

* Snatches were done EMOM, alternating sides

[Meshuggah]

Monday 9-16-24 / Weight 171 / Ruck Temp 65 / Garage Temp 82

1 Mile Ruck-Walk in 17:12

With 38# GORUCK Rucker 4.0

Pendlay Row with 2" Bar (24" Grip)

1X10 @ 85
3X6 @ 135

Lat Pulldown (Marsafit 19" Attachment)

1X15 @ 70
2X8 @ 100

Single Kettlebell Clean & Press

2X6 L&R @ 35
2X3 L&R @ 44

Two Arm Kettlebell Swing

1X50 @ 53

Seated Bullworker Ab Crunch - 1X20

Music: Queensrÿche - Digital Noise Alliance

* I started warming up on Incline Bench and said screw it. I'm definitely done with Barbell Flat Bench, and
most likely done with Barbell Inclines as well. Overhead pressing is more fun and superior for shoulder health.
Since I dont compete in Powerlifting, I really have no good reason to waste training time on Bench Pressing.

[Meshuggah]

Tuesday 9-17-24 / Weight 171

Double Kettlebell Front Squat

1X6 @ 35s (16KG)
5X3 @ 44s (20KG)

Double Kettlebell Half Snatch

6X5 @ 26s (12KG)

Single Kettlebell Snatch

1X24 (12L, 12R) @ 26 (12KG)

Music: TOOL - Ænima (28th Anniversary)

[Meshuggah]

Wednesday 9-18-24 / Weight 171 / Ruck Temp 69 Degrees

1 Mile Ruck-Walk in 16:48

With 42# GORUCK Rucker 4.0

Slam Ball Slams (From Overhead)

30 Slams in 2 Minutes @ 25#

Kettlebell Halo

1X20 (10L, 10R) @ 35#

Standing Steel Club Pullover

1X20 L & R @ 15#

Ab Wheel - 1X25

Dumbbell Hammer Curl

1X20 @ 15s
2X10 @ 25s

Music: Black Sabbath - Paranoid (54th Anniversary)

[Meshuggah]

Thuesday 9-19-24

Kettlebell Suitcase Carry

120 Yards L&R (240 Total) @ 44#

Kettlebell Clean & Press (Ladders)

3X 2-3-5 L&R @ 26# = 60 Reps (30L, 30R)

Lat Pulldown (5" V-Bar)

3X10 @ 100#

Music: Steven Wilson - Insurgentes

I will most likely do Conventional Deadlifts tomorrow.

[Meshuggah]

Friday 9-20-24 / Weight 171 / Walk Temp 63 / Garage Temp 81

1 Mile Walk in 15:58

Conventional Deadlift

1X6 @ 135
1X5 @ 185
1X4 @ 225
1X3 @ 275
1X1 @ 315
1X1 @ 365
1X1 @ 410
1X5 @ 335

Music: Meshuggah - Immutable