The Log of Conjugate PR's

[BrooklynJerry]

Nice work. I may give those a try using my camber sqt bar. I've never done them, I can see how it would help work the DL muscles.

[Meshuggah]

Nice work. I may give those a try using my camber sqt bar. I've never done them, I can see how it would help work the DL muscles.

Zerchers are a Great Strength Builder. The Cambered Bench Bar feels good, but limits my depth. I'll probably use a Straight Bar next week.

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

Tuesday 10-1-24 / Weight 170 / Garage Temp 68

Chin Up (Ladders)

2 X 1,2,3,4 = 20 Total Reps

Double Kettlebell Half Snatch

4X6 @ 26s

Kettlebell Suitcase Carry

60 Yards L&R (120 Total) @ 62

Music: Type O Negative - October Rust (it's October )

[Fred J]

Tuesday 10-1-24 / Weight 170 / Garage Temp 68

Chin Up (Ladders)

2 X 1,2,3,4 = 20 Total Reps

It's been a long time since I could do pullups. Congrats on those.

[Meshuggah]

It's been a long time since I could do pullups. Congrats on those.

Thanks Fred. Now that I'm 51 pounds lighter, they actually feel pretty easy.
I want to keep doing them, hopefully my left bicep doesn't protest.

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

Wednesday 10-2-24 / Ruck Temp: A Sweet 44 Degrees

1 Mile Ruck-Walk in 17:06

With 37# GORUCK Rucker 4.0

Two Arm Kettlebell Swing (EMOM)

10 Sets X 12 Reps = 120 Reps @ 70#

Total Volume: 8,400 Lbs in 9:22

Ab Wheel - 1X20

Music: Aerosmith - Get Your Wings

[Meshuggah]

Thursday 12-3-24

Double Kettlebell Alternating Press (Rack Position)

10X6 (30 Reps Each Side) @ 35s

Lat Pulldown (5" V-Bar)

4X10 @ 80

Music: The Ghost Moon Orchestra - Mostly Autumn

[Meshuggah]

Friday 10-4-24 / Weight: 170 / Walk Temp: 57 / Garage Temp: 77

1 Mile Walk in 14:54

1" Deficit Conventional Deadlift

1X6 @ 135
1X5 @ 185
1X4 @ 225
1X3 @ 275
1X1 @ 315
1X1 @ 365
1X1 @ 415
1X5 @ 345

Music: Dream Theater - Awake (30th Anniversary)

[Meshuggah]

Monday 10-7-24 / Weight: 170 / Garage Temp: 69

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

1X6 @ 115
1X5 @ 135
1X4 @ 165
1X3 @ 185
3X2 @ 215
2X2 @ 225

Single Kettlebell Clean & Press

4X5 L&R @ 35

Double Kettlebell Gorilla Row

3X10 @ 44s

Music: The Cult - Sonic Temple

* The Weight always feels about 50 pounds heavier with the awesome Elite FTS SS Yoke Bar

[Meshuggah]

Tuesday 10-8-24 / Weight 170 / Ruck Temp 49

1 Mile Ruck-Walk in 17:02

With 37# GORUCK Rucker 4.0

Ab Wheel - 4X10

Chin Up (Ladder)

1 X 1,2,3,4,5 = 15 Total Reps

Double Kettlebell Rack Position Carry

120 Yards @ 26s

Music: Meshuggah - The Violent Sleep of Reason

[Meshuggah]

Wednesday 10-9-24 / Weight 170 / 6:00 AM Ruck Temp 50 Degrees

1 Mile Ruck-Walk in 16:03

With 37# GORUCK Rucker 4.0

Double Kettlebell Half Snatch

10X5 @ 26# (12KG) Bells

Dumbbell Batwings with 3 Second Holds

4X6 @ 20# Dumbbells

Music: Meshuggah - Koloss

[Meshuggah]

Thursday 10-10-24 / Ruck Temp 58

1 Mile Ruck-Walk in 17:13

With 42# GORUCK Rucker 4.0

Dumbbell Batwings with 3 Second Holds

4X6 @ 25# Dumbbells

Kettlebell Suitcase Carry

120 Yards L & R (240 Total) @ 53

Music: King Crimson - In the Court of the Crimson King (55th Anniversary)