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Matt's Log

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Ok, I've been pretty slammed for a few days, sooo here's what I've been up to. Spoiler: it's not much.

May 10
KBS-1H-5X10 (each side) @ 20K OTM
TGU-5x1 (each side) @ 24K

May 11
KBS-1H-5X10 (each side) @ 20 & 24K (4:1) OTM
TGU-5x1 (each side) @ 24 & 32K (4:1)

May 12
Spent all day moving furniture. I'm moving to a town about two hours away.

May 13
KBS-1H-5X10 (each side) @ 20 & 24K (3:2) OTM
TGU-5x1 (each side) @ 24 & 32K (3:2)

May 14
Rest day. Had drill, which included a short bro sesh in the weight room while we were waiting . It had been a while since I have access to a barbell, so I did a couple sets and pulled 335 for moderately difficult single on my third set. I could tell that my set up wasn't quite as good as I would like, but it still felt alright.

May 15
Rest day due to drill again. My low back told me that it had been a while since I had deadlifted...

May 16
TGU-5x1 (each side) @ 24 & 32K (3:2)
Was in a rush this morning. Did TGU's in between other stuff with the hope that I would have time to do swings later in the day, but I didn't.

May 17
KBS-1H-2X10 (each side) @24K (3:2) OTM
-Later-
KBS-1H-5X10 (each side) @ 20 & 24K (3:2) OTM
TGU-5x1 (each side) @ 24 & 32K (3:2)

Had a similar issue in the morning, so I did swings this time. Later I had time to do a fulle S&S session.

May 18
Spent the day moving.

May 19
Spent the day moving again.

May 20
KBS-1H-5X10 (each side) @ 20 & 24K (3:2) OTM
TGU-5x1 (each side) @ 24 & 32K (3:2)
 
May 21-This was going to be an LSD ruck day, but the weather was crap. Sooo I did S&S followed by a 35 minute "strength aerobics" session.
KBS-1H-5X10 (each side) @ 20 & 24K (3:2) OTM
TGU-5x1 (each side) @ 24 & 32K (3:2)
Single bell Clean/Press/Squat complex (1 rep of each)-Every 30 seconds, alternating hands
-First 10 minutes-20K (this was too light)
-Next 20 minutes-24K (this was just right)
-Last 5 minutes-32K (replaced military press w/ push press for this. It was a good challenge to stay tight and focused, but still aerobic, for the last 5 minutes)

May 22
Felt a little beat up from yesterday (it's been a while since I did that many squats), so I decided to play around a little with my son. I put him in a front carrier (15 lbs) and threw my ruck on (30 lbs) and took him for a walk. He seemed to enjoy himself, although we did have to come back to house for a diaper related issue (can't believe I forgot to pack some!). We only covered about 1.75 miles, but it was pretty fun.

May 23
KBS-1H-5X10 (each side) @ 20 & 24K (2:3) OTM
TGU-5x1 (each side) @ 24 & 32K (2:3)

May 24
KBS-1H-5X10 (each side) @ 20 & 24K (2:3) OTM
TGU-5x1 (each side) @ 24 & 32K (2:3)
 
May 25
Rest day. Started working 12 hour shifts at my new job.

May 26
KBS-1H-3x10 (each side) @ 24K OTM
Get Down (to kickstand position)-3x1 (each side) @ 32K
Note-Decided that, on work days when I'm rushed, I'll cut the 10 sets down to 6 sets. This ends up giving me an extra 10 minutes. Also, I fell off my bike today and smacked my elbow, so I'll be starting my TGU's from the top and reversing before I'm resting on my elbow.

May 27
KBS-1H-3x10 (each side) @ 24K OTM
Get Down (to kickstand position)-3x1 (each side) @ 32K

May 28
Rest day

May 29
KBS-1H-5x10 (each side) @ 20 & 24K (2:3) OTM
Get Down (to kickstand position)-5x1 (each side) @ 24 & 32K (2:3)
Rucked 2.2 miles in 40 minutes w/ 60 lbs. Stopped every 5-10 minutes and did some squat jumps and push ups.

May 30
KBS-1H-5x10 (each side) @ 20 & 24K (2:3) OTM
TGU-5x1 (each side) @ 24 & 32K (2:3)
-Later-
Snatch-4x5 (each side) @ 24
Single bell Clean/Press/Squat complex (1 rep of each)-Every 30 seconds, alternating hands-10 minutes @ 24K
Note-Started doing regular TGU's again. Also, I'm going to play around with adding some volume on the days I don't work, to make up for the reduced volume on work days. I should note, though, that I do practice pistols while I'm at work.

May 31
KBS-1H-5x10 (each side) @ 20 & 24K (2:3) OTM
TGU-5x1 (each side) @ 24 & 32K (2:3)
-Later-I was somewhere they had barbells and dumbbells, so...
Sumo DL-185x5, 185x5, 225x5, 225x5, 275x3 (moderately heavy for me, sub max sets)
DB snatch-2 every 30 seconds for 15 minutes (alternating hands) @ 50 lbs

June 1
KBS-1H-3x10 (each side) @ 24K OTM
TGU-3x1 (each side) @ 32K

June 2
KBS-1H-3x10 (each side) @ 24K OTM
TGU-3x1 (each side) @ 32K

June 3
Rest Day

June 4
KBS-1H-3x10 (each side) @ 24K OTM
TGU-3x1 (each side) @ 32K

June 5
KBS-1H-5x10 (each side) @ 20 & 24K (2:3) OTM
TGU-5x1 (each side) @ 24 & 32K (2:3)
-Later-
Snatch-4x6 (each side) @ 24K
Rucked 2.1 miles in 38 minutes w/ 60 lbs. Stopped every 5-10 minutes and did some squat jumps and push ups.

June 6
KBS-1H-5x10 (each side) @ 20 & 24K (1:4) OTM
TGU-5x1 (each side) @ 24 & 32K (1:4)
Note-Swapped one more 20K set for a 24K set. Closing in on eliminating the 20K, and introducing the 32K.
 
I don't have the easy access to the internet that I used to, so I've decided to start abbreviating things a bit.

June 7
S&S. GTG pistols at work.

June 8
GTG pistols at work.

June 9
S&S. GTG pistols at work.

June 10
PT test at drill-Ended up doing it a day earlier than planned with another NCO so we could help grade the company level one the next day, so I wasn't as hydrated or rested as I'd planned on being. It still worked out though.
Pushups-60
Situps-60
2 mile run-15:44
I just kind of phoned it in on the PU and SU, doing somewhere between the minimum and max and calling it good. The run was no joke though. it was in the 90's (about 15 degrees hotter than it's been) and by the time I was done with the run my lungs and legs were fine, but I was so hot I felt like I was about ready to shut down.

June 11
Drill, didn't have time to train.

June 12
Decided to run errands and catch up on sleep.

June 13
S&S

June 14
Short version of S&S (6 sets of each exercise instead of 10). GTG pistols at work.

June 15
GTG pistols at work.
 
The run was cutting it closer than I prefer, but my brain felt like a fried egg by the end of it, so I won't pretend that I could have done better o_O
 
I decided to do a little "extra" every 3-5 days, since there are times when I'm not able to train as consistently as I would like. I figured the addition of some sprints, rucking, and loaded carries would keep things interesting, as well as add some volume waving to the program.
-Rucking is usually just a 15-17 minute mile pace (my HR seems to sit around 140-155), with the occasional hill, and some push ups, pull ups, or squat jumps every 5-10 minutes
-Sprints are done with enough rest between efforts to ensure high power output, and I stop sprinting for the day when the sprints start to get slow
-Carries are just fun, I usually don't push it too hard.

June 16
S&S

June 17
Rest day

June 18
S&S

June 19
S&S
4x100m sprints
Keg Shoulder carry about 600 m @100 lbs, took breaks every 50-70m.

June 20
Rest day

June 21
Rest day

June 22
S&S
Rucked 2.9 miles w/ 50 lbs

June 23
Rest day

June 24
60% S&S. This means I do 6 sets of everything instead of 10. I do it when I'm crunched for time since it cuts about 10 minutes off of the session.

June 25
60% S&S

June 26
S&S
Sprints-4x70m
Uneven Farmers Carry-8x60m @ 32&20K

June 27
Rest day

June 28
Rest day

June 29
S&S

June 30
60% S&S

July 1
S&S
Sprints-5x70m
Uneven overhead carry-6x20m @ 24&20K
 
July 2
Rest Day

July 3
S&S

July 4
Rest Day

July 5
Rest Day

July 6
Rest Day

July 7
S&S swings
Press ladders @ 24K-2x2, 3, 5 & 1x2, 3
Hardstyle planks-3

July 8
S&S

July 9
S&S swings
Press ladders @ 24K-3x2, 3, 4
Hardstyle planks-3
Sprints-3x140m

July 10
S&S


Here in a bit I'll be headed out for a few weeks of training with the National Guard and will only have access to my kettlebell sand bag that weighs 40-50 lbs. This means no TGU's (I'm too much of a wuss to do them in the dirt anyways ;)), which means I will be working on my military press instead and doing some hardstyle planks to fill in the gaps. I might also be doing so snatches instead of swings, if the bag ends up too light. Anyways, I figured I'd start transitioning to the press now, alternating press days and TGU days.
 
Well, just got back from three weeks in Romania, courtesy of the MT Army National Guard. The bad news is that I wasn't able to bring a kettlebell, the good news is that I was able to bring my kettlebell sandbag that holds about 45 lbs of dirt and gravel. It's nowhere near as nice as the real thing because it's not rigid and the handle is too far from the center of mass, but this is the third Annual Training I've brought it on, and it's a hell of a lot better than nothing. My program was pretty simple; 3 ladders (2, 3, 4) in the morning after I woke up (took about 10 minutes), then a real warm up later in the day, followed by 10 sets of 8 snatches (5 each side). Every third day I did windmills instead of presses to give my shoulders a break. I started out doing 1 handed swings, but since the handle isn't rigid, they were kind of jerky, so I just went with snatches. I also re-read Easy Strength, so of course now I have a brilliant plan for a revolutionary program that will change my life and the world as we know it. Ok, maybe it will just be a nice way to change it up and work on my press, since I still don't have that 1/2 bodyweight press yet. The basic format is as follows:

Warm up-10-15 minutes

  • About 3 minutes of crawling
  • An "Even Easier Strength" inspired circuit of goblet squats, curls, sumo deadlifts and calf bounces. The goblet squats are self explanatory, the curls are because I don't have anywhere to put a pull up bar (and the deadlifts and swings take care of the back anyways), the sumo deadlifts are done with two bells in each hand that all total about 40-50% of my max, and the calf bounces are because whenever I ruck or run I quickly realize how little kettlebell swings involve the calves.
The rest is similar to the S&S format: ballistics followed by grinds. I rotate through 20K, 24K and 32K, picking a new one each time and doing everything with it.

Kettlebell Ballistics-10-ish minutes
  • I start my stopwatch and when it hits 10 minutes I finish up what I'm doing and call it good. I keep my rest periods just long enough to start each set fresh, and exactly what ballistic I do depends on the weight. 20K=overspeed swings and snatches, 24K=1H swings, 32K=2H swings.
Grinds
  • The two lighter weights are for presses. 3 (2, 3, 4) ladders with the 20K and 3 (1, 2, 3) ladders with the 24K. Every third day is 10 TGUs with the 32K for prehab.
I'm also doing one set of hardstyle situps each evening.
Every 3-4 days I'll do some rucking or loaded carries for a while. Might switch to some running in a bit; I think we have a PT test in November.

The whole thing takes about 35 minutes. If I'm pressed for time, I'll cut the warmup in half and do 60% of everything else (6 minutes for ballistics and 2 ladders/6 TGUs), which should cut it down to about 20 minutes. If I'm travelling I'll take the 24K with me since I can do all the swings, snatches, and presses with that (with some adjustments), but I'll probably do windmills instead of TGUs. I plan on keeping this up for about 6 weeks, until I hit a 1/2 bodyweight press, or until I find a critical error of some kind, whichever comes first.
By no means is this an aggressive, high volume pressing program, but I'm working all night shifts this month and think I might be about as much work as I can do and still recover from.
I've done two of these workouts so far, but I left my journal at home so I'll update this again later.
 
Alright, finally getting around to posting what I've actually been doing. To clarify, 10x5 means 10 sets of 5 reps.

Aug 12
Got released to go home in the morning. That evening I tested out the EES (even easier strength) warmup. And liked it.

Aug 13
EES warmup
KBS-2H-11x5@32K
TGU-10x1@32K

Aug 14
EES warmup
KBS-2H/overspeed-2x10@20K
Snatch-6x8@20K
Press-3x2, 3, 4@20K
-later-
Suitcase carry-600 meters total (12 legs) w/ 24Km

Aug 15
EES warmup
KBS-1H-8x10@24K
Press-3x1, 2, 3@24K

Aug 16
Ruck-4.4 km w/ 40 lbs in 50 minutes. More of an "active recovery" than anything.

Not to speak too soon, but I really like this so far. It's just an "even easier strength" approach to everything. The time cap on the swings keeps me from pushing too hard, and the last time I took an EES approach to presses I saw pretty good results. The loaded carries and rucking is just to add some low/moderate intensity time under tension. We'll see how it goes.
 
Aug 17
EES warmup
KBS-2H-10x5@32K
TGU-10x1@32K

Aug 18
EES warmup
Front rack carry-700m w/ a single 20K bell in 12 legs (a "leg" being one bout of picking the bell up, walking, and setting it down)
Note: Just came off a night shift and didn't feel too peppy, so I just did the carry. I do well mentally with the idea of simply doing something every day. I like this format because every day I can do my 10-15 minute EES warm up, and then follow it up with whatever my body is telling me to do. Most days it will be a ballistic pull+grinding press, some days it will be that and some loaded carries, other days it will just a relaxing ruck, or just the warmup and nothing else.

Aug 19
EES warmup
KBS-2H/overspeed-2x10@20K
Snatch-6x8@20K
Press-3x2, 3, 4@20K
Note: I think I'll drop the snatch reps from 8 to 5 until I really get it dialed in.

Aug 20
EES warmup (sort of. I did everything w/ the 24K since I was traveling and that's all I brought with me)
KBS-1H-10x10@24K
Press-3x1, 2, 3@24K

Aug 21
EES warmup
KBS-2H-10x5@32K
TGU-10x1@32K
-later-(at work, done in bits and pieces through the night)
Suitcase Carry-420 meters in 14 legs @ 20K (5 gallon water bottle)
Pistols-4x3
 
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Aug 22
EES warmup
KBS-2H/overspeed-2x10@20K
Snatch-8x5@20K
Press-3x2, 3, 4@20K

Aug 23
EES warmup
KBS-1H-8x10@24K
Press-3x1, 2, 3@24K

Aug 24
EES warmup
Note: This was the day after some night shifts, and these days are always a little weird and low energy.

Aug 25
EES warmup
-later-
KBS-2H-3x10@24K
Press-2x1, 2, 3@24K
Note: In between the two sessions was about 4-5 hours of cutting/stacking fire wood and an hour of mowing the lawn. The swings and presses were more of a "place holder" to keep up momentum

Aug 26
EES warmup
KBS-2H-10x5@32K
TGU-10x1@32K

Aug 27
EES warmup
KBS-2H/overspeed-2x10@20K
Snatch-8x5@20K
Press-3x2, 3, 4@20K
 
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Aug 28
EES Warmup
Ran 4.5 K in 28 minutes (nasal breathing, working on technique)
Note: In about 5 weeks I'm going to be taking a PT test at 2-3 thousand feet higher elevation than I'm at now, and I've let running disappear from my training for a while. Mainly because I don't really like to run, and much prefer rucking and loaded carries. However, for the next 5 weeks, rucks and carries will be replaced with running.

Aug 29
EES warmup
KBS-1H-8x10@24K
Press-3x1, 2, 3@24K
 
Aug 30
EES warmup
KBS-2H-10x5@32K
TGU-10x1@32K

Aug 31
Rest day. Slept off the last two night shifts, packed up my camping stuff, and left for the mountains.

Sept 1
Hiked 15.2 km in 3 hours and 45 minutes, with a roughly 10K pack. See graphs below for elevation, pace, and HR data.

  • The two times my pace drops to zero and my HR disappears are when I went into the two caves that were the destinations for the hike.
  • Obviously, I didn't push things very hard, because A) The whole purpose of camping/hiking is relaxation, and B) I wanted to keep my HR below my MAF number (which I was able to do by feel simply by taking it easy) because I wanted to remain aerobic for the entire hike.
  • I wanted to stay aerobic for the entire hike because I wanted to see how long I could comfortably I could stay in a fasted state (breakfast was coffee with a tablespoon on coconut oil in it). Turns out, about as long as on a normal day. I started hiking a 9 am, and had no problem with hunger for the entire hike, which ended at about 12:45. There were a few pangs of hunger now and then that went away after less than 5 minutes, but my performance, mood, and energy were all normal. I ended up eating at about 1, but I wasn't really hungry then either, I just had a 90 minute drive ahead of me and driving makes me hungry. On a normal day, I break my fast at about 1 or 2, so hiking aside, this wasn't abnormal. I'm sure if I had continued hiking for another few hours I would have stopped to eat.
  • I also took a few minutes after I got back to my truck to go through a relaxation routine that I've started doing. The only other time I've done it with a HR monitor, I got my HR down into the low 50's, but this time I was only able to get it into the low 70's. I don't have a good explanation for why, but it could have been EPOC, the fact that I was in a bit of a hurry, excess sympathetic activity from the fasting/hiking combination, and/or the twitching muscle below my left shoulder blade that made it difficult to get a bead on my actual heart beat. Oh well.
Elevation
upload_2016-9-6_0-16-59.png
Pace
upload_2016-9-6_0-17-50.png
Heart Rate
upload_2016-9-6_0-15-10.png

Sept 2
EES warmup
Press-3x2, 3, 4@20K
KBS-2H/overspeed-2x10@20K
Snatch-20x5@20K
Pace Run-About 2.1Km split into 6 legs @ roughly a 4:10/Km pace, then about 400 meter at race pace, about 4:50/Km
Note: Decided to bump up the number of snatch sets to get more aerobic work in, so I did the presses first while I was fresh. I'm going to play around with training for this PT test run by picking a pace that is equal to or faster than my race pace, and then simply running that pace and focusing on form until my HR hits about 165 or so. It's something simple that I can just go out and do whenever I have time, and it allows me to work on speed while focusing on technique. We'll see how it goes...

Sept 3
EES warmup
Press-3x1, 2, 3@24K
KBS-1H-8x10@24K

Sept 4
EES warmup, with presses and swings

Sept 5
EES warmup
TGU-10x1@32K
KBS-2H-10x5@32K
-8x8@32K
-2x10@32K
Note: time to bump up the 32K swings to 8 reps per set. 5 feels like I'm stopping too soon, and my technique starts to wander at rep 9 or 10. I'll probably do the same with the 20K snatches for the same reason. Also going to bump up the pressing reps with the 20K just a little. It would appear that things are starting to feel just a little too easy now.
 
Sept 6
EES Warmup
Press-3x3, 4, 5@20K
Snatch-14x8@20K

Sept 7
Slept off the night shifts

Sept 8
EES warmup
Press-3x1, 2, 3@24K
KBS-1H-16x10@24K

Sept 9
EES warmup
TGU-8x1@32K
KBS-2H-8x8@32K

Sept 10-Drill weekend
EES throughout the day
-Later-
Dumbbell snatches-22x5 @ 50 lbs
Note: Feeling a little under the weather...

Sept 11
Didn't get home til late. Definitely sick. I've got...The Man Cold. Ok, not a big deal, but disappointing since I won't be getting a lot of sleep for the next few days.

Sept 12
EES warmup, with presses and swings
Note: Still sick.

Sept 13
EES Warmup
Press-3x3, 4, 5@20K
Snatch-10x8@20K
Note: Getting better. Just taking it pretty easy for now.

Sept 14
EES warmup
Press-3x2, 3, 4@24K
KBS-1H-10x10@24K
Note: Still feelin a little crummy, but not too bad. I bumped the press ladders up a notch, but I think I jumped the gun. I hit every lift, but the last couple reps of the 4 rep sets weren't great. It was a good reminder to take it slow and keep things easy.

Sept 15
EES warmup
TGU-10x1@32K
KBS-2H-12x8@32K
Note: Feeling pretty good. Tomorrow will be a good day, once I sleep off the night shift I'm on...
 
Sept 16-recovery day from night shift
EES warmup with KBS and presses

Sept 17
EES warmup-swapped out sumo DL for single leg dead lift
TGU-10x1@32K
KBS-2H-10x8@32K
Note-Not sure why I did the same session two times in a row. Woops. Oh well, I was thinking of adding a second TGU/2H swing day anyways.

Sept 18
EES warmup with KBS
Mil Press-3x1, 2, 3 @ 24K
Run-3x400m @ 3:45/km pace, 1x400m @ 5:00/km pace
Edit-Also cut down and loaded up some firewood today. Just one pickup load, but I kept everything in 7-8 foot lengths for ease of transportation. Some logs were heavy, some weren't, but they were all manageable. It's comforting to know that I can manage stuff like that by myself, without worrying about hurting myself or dropping something into the side of my truck. If I had to wait for someone else to help me, it wouldn't have gotten done.
 
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Sept 19
Just felt off today. By the time I had time to do anything, I had to pick cutting fire wood or exercise. Firewood won.

Sept 20
EES Warmup
Press-3x3, 4, 5@20K
Snatch-12x8@20K

Sept 21
EES warmup
Push Press-8x8@24K
KBS-1H-10x10@24K
Note: Tried out the push press today, and really liked it. It's a good warm up for the swings, it's a little easier on my shoulders than a second day of military presses, and the biggest thing I noticed was the dynamic stability demands on my trunk. I think I'll stick with it for a while and see where it takes me.

Sept 22
EES warmup
TGU-10x1@32K
KBS-2H-10x8@32K
Note: Trained around 10 in the morning, then drove to the mill to get a couple loads of firewood. I decided to just fast and see when I got hungry. I was fine until about 3. It seems like fasting is actually easier on the days that I'm physically active and busy, which I think is a good indicator of just how much hunger is a mental thing (for me, at least).

Sept 23
EES Warmup
Press-2x3, 4, 5 and then 2x 2, 3, 4 @20K
Snatch-10x8@20K
Note: Bumped up the press volume a little today, since I cut presses from my 24K days. Felt pretty good.
 
Sept 24
EES warmup
Push Press-8x8@24K
KBS-1H-10x10@24K

Sept 25
EES warmup
TGU-4x1@40K
KBS-2H-4x5@40K
Note: Keeping the volume low today, in preparation of a PT test in two days. Figured I might as well go a little heavy.

Sept 26
Just cut up some firewood.

Sept 27
PT test
-74 pushups in 2 minutes (felt pretty good about that)
-61 situps in 2 minutes (didn't feel very good about that)
-Ran 2 miles in 15:42 (meh)

Note: Not too bad, seeing as my PT test training petered out and all I ended up doing was a couple runs and some pushups/situps during my warmups. I'm headed to a school in a week, and we have to take a PT right off the bat there, so I wanted to make sure everything was where it needed to be. I wanted to get higher on the situps, so I'll work some on those, but everything else is alright. We'll be at a higher altitude, so I was pretty worried about the run. Getting a 15:42 wasn't a max effort, though, so if I drop it back to a 16 minute pace and push it I should be alright.

Sept 28
EES warmup with presses and swings
 
Sept 29
Recovery day. Not from training, but from switching my sleep schedule around so much for work. Feel pretty crappy. I started using the Elite HRV app about a week ago, and I was worried I wasn't in good enough condition when I started since I had been getting 8's, 9's, and a couple 10's when I felt pretty normal. Well today I got a 4. Sounds about right.

Sept 30
Still felt crappy. Didn't even feel like doing my Easy Strength routine. HRV was a 6. I'm starting to see some correlations.

Oct 1
EES Warmup
Press-2x3, 4, 5 and then 2x 2, 3, 4 @20K
Snatch-10x8@20K

Oct 2
EES warmup
Push Press-6x8@24K
KBS-1H-6x10@24K

Oct 3
EES warmup
Windmills-8x3@32K
KBS-2H-8x8@32K
Note: Had to train in a place where I couldn't lie down, so I did windmills instead of TGU's.
 
Snowman said:
Still felt crappy. Didn't even feel like doing my Easy Strength routine. HRV was a 6. I'm starting to see some correlations.
Click to expand...

The longer you use it, the more accurate the baseline becomes, and you will continue to notice more correlations. That's what I like about it, it helps you pick up on a more in-depth assessment of how you feel. After using it for a year now I can usually predict exactly what it will say, but every now and then it teaches me something new, so I continue.
 
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