The Log of Conjugate PR's

[Meshuggah]

Looks good Shug, especially at that light bodyweight.

Thanks Fifty. I'm becoming less interested in chasing max poundages and more interested
in becoming even more fit and ripped with serious Kettlebell Work and Rucking. I've been
training off and on (mainly on) for 50 years, IMO Kettlebells are the Ultimate Training Tools.

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

Saturday 10-19-24 / Weight 169

Original Strength Exercises - Several

Bar Hangs - 3X45 Seconds

Double Kettlebell Rack Position Carry

1X150 Yards @ 26s

Music: RUSH - Counterparts (31st Anniversary)

[Meshuggah]

Sunday 10-20-24 / Weight: 169 / 6:00 am Ruck Temp: 50 Degrees

2.1 Mile Ruck-Walk in 36:45

With 27# GORUCK Rucker 4.0

Kettlebell Suitcase Carry

150 Yards L & R (300 Total) @ 35#

Ab Wheel - 1X20

Bar Hangs - 5X 40 Seconds

Music: Lynyrd Skynyrd - Steert Survivors (47th Anniversary of the Plane Crash * 10-20-77)

[Fred J]

Friday 10-18-24 / Weight 168 / Garage Temp 71

Conventional Deadlift

1X6 @ 135
1X5 @ 185
1X4 @ 225
1X3 @ 275
1X1 @ 315
1X1 @ 365
2X3 @ 345



Music: Black Label Society - Mafia

I'm just catching up on things so first I will say 100 extra points for having BLS playing!!

Second you are doing 2 sets of 3 at over double body weight in your sixties! That is pretty damn good in my book!

Great work and like you said you avoid any more injuries.

[Meshuggah]

I'm just catching up on things so first I will say 100 extra points for having BLS playing!!

Second you are doing 2 sets of 3 at over double body weight in your sixties! That is pretty damn good in my book!

Great work and like you said you avoid any more injuries.

Yeah, I guess it's not bad, but I always expect more out of myself. My weight loss has definitely affected my strength, but
I'm not going to gain weight just so I can lift more. I feel way better being "Lean" and plan on getting a little more "Ripped"
Stay Healthy & Stay Strong!!

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

Monday 10-21-24 / Weight 169 / Indoors

Double Kettlebell Armor Building Complex (ABC)+Snatch

4 Rounds @ 26s
4 Ronds @ 35s

Single Kettlebell Deadlift (Mini Sumo, Between the Feet)

3X5 @ 106

Double Kettlebell Gorilla Row

2X8 @ 44s

Band Pull-Apart

1X40 @ E-FTS Red Band

Bar Hangs - 3X 30 Seconds

Music: Meshuggah - Immutable



* This was a nice whole body session.

[Meshuggah]

Tuesday 10-22-24 / Weight 169 / Ruck Temp 56

1 Mile Ruck-Walk in 16:45

With 37# GORUCK Rucker 4.0

Rocking - 2X50

Bear Crawl - 30 Yards

Backward Bear Crawl - 30 Yards

Mountain Climbers - 1X40

One Arm Kettlebell Swing

1X60 @ 35 (Hand Switch Every 10 Reps)

Kettlebell Suitcase Carry

60 Yards L & R (120 Total) @ 44

Band Pull-Apart (Low Chest)

1X20 @ E-FTS Red Band

Bar Hangs - 2X 40 Seconds

Music: Jerry Cantrell - I Want Blood (New & Excellent)

[Meshuggah]

Wednesday 10-23-24 / Weight 169 / Ruck Temp 53

1 Mile Ruck-Walk in 16:01

With 37# GORUCK Rucker 4.0

Double Kettlebell Deadlift (Suitcase Style)

4X5 @ 88s

Kettlebell Halo

1X20 (10L, 10R) @ 35

Double Kettlebell Clean & Press

2X6 @ 26s
5X3 @ 35s

Double Kettlebell Gorilla Row

1X8 @ 44s
3X6 @ 53s

Ab Wheel - 1X15

Band Pull-Apart (Upper Chest)

1X20 @ E-FTS Red Band

Rocking - 2X50

Bar Hangs - 2X 35 Seconds

Music: Jerry Cantrell - I Want Blood

* First Ruck in the new GORUCK Rough Runner shoes. They feel great.

[Meshuggah]

Thursday 10-24-24 / Ruck Temp 49 Degrees

1 Mile Ruck-Walk in 16:30

With 42# GORUCK Rucker 4.0

Rocking - 1X50

Spiderman Crawl - 4X15 Yards

Goblet Squat Bottom Position Hold

30 Seconds @ 35# K-Bell

Bar Hang - 45 Seconds

Music: Alice Cooper - Brutal Planet

[Meshuggah]

Friday 10-25-24 / Weight 167 / Garage Temp 62

Original Strength Resets (Warmups)

Standing Press Behind Neck

3X10 @ 45 (Bar)

Snatch Grip Deadlift

2X6 @ 135
1X4 @ 185
2X2 @ 225

Pendlay Row

2X8 @ 135

Goblet Squat Bottom Position Hold

30 Seconds @ 35# K-Bell

Bar Hang - 50 Seconds

Music: RUSH - Hemispheres (46th Anniversary, Yesterday)

[Meshuggah]

Well guys, I'm feeling good and enjoying having more energy. I'm currently revamping my training plan, there will be less focus on
chasing max weights and way more focus on Work Capacity, Mobility, and Real World Wiry Strength, like in my Marine Corps days.
The training I will be doing from here on out is a lot more challenging, fun, and healthier than just focusing on 3 or 4 barbell lifts.

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

Saturday 10-26-24 / Weight 167

Original Strength Big 5 Resets

@ A Couple Minutes of Each

Goblet Squat Bottom Position Hold

40 Seconds @ 35# K-Bell

Bar Hang - 55 Seconds

Music: Jerry Cantrell - I Want Blood

[Meshuggah]

Sunday 10-27-24 / Indoors

Original Strength Big 5 Resets

@ A Couple Minutes of Each

Leopard Crawls - 2X15 Yards

Kettlebell Suitcase Deadlift & Carry for 12 Minutes *

= 17 Deadlifts L & R(34 Total) & 255 Yards L & R(510 Total) @ 35#

Goblet Squat Bottom Position Hold

40 Seconds @ 35# K-Bell

Bar Hang - 45 Seconds

Music: David Gilmour - Luck and Strange

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