My Busy Dad protocol - a GtG success

Adachi · Apr 27, 2023

PM
20230427
Aerobic Training?
Carry Me Freestyle
EMOM(2x) timing
40kg

1 series = 2 minutes

0:00	Carry Left
0:30	Pacing unloaded
1:00	Carry Right
1:30	Pacing unloaded

Good Rhythm, Tough but Fair.

Walking with the bell, today
Steps counted in 2's.
Each step count <1 Second

1Left, Right,

2Left, Right,

3Left, Right,

4Left, Right,

5Left, Right,

~30 Seconds / 25 steps

Carry Me Freestyle

Series	Position	Steps Loaded	notes
1	Rack	25	easy sets
2	Rack	25	still easy
3	Rack	25	accumulating stress
4	Rack	25	breathing deeply
5	Rack	25	keeping one hand on the bell
6	Rack	25	Feeling a lot of stress in the knees
7	Rack	25	lots of deep breathing
8	Rack	25	Still, one hand holds in the rack position
9	Rack	25	shoulders and arms are showing some fatigue
10	Rack	25	Two hands on the bell
11	Rack	25	Lots of breathing, less pacing during rest
12	Rack	25	tough carries. both shoulders fatigued
13	Rack	25	starting to get a pump in the arms
14	Rack	25	grip experiencing slight burn/pump
15	Rack	25	Surprisingly, Still passed the talk test

each carry was a total of 30:30 W:R ratio. (1:1 in line with AGT)

Tough but fair session.
didn't have to put a second hand on the bell the whole time.
The knees weren't feeling their best. may need to lay off.

Adachi · Apr 28, 2023

FRI
28APR2023

PM

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
23	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
22	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142
21	20230424	32KG	30 MIN	44	CPS2	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm
20	20230421	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm .
19	20230419	32KG	20 MIN	36	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
18	20230417	32KG	30 MIN	52	CPS2	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
17	20230414	32KG	40 MIN	62	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
16	20230412	32KG	20 MIN	34	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
15	20230410	32KG	30 MIN	48	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
14	20230408	32KG	40 MIN	58	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N=Snatch
W=Swing
2=Traveling 2s

Very nice and mildly warm today with a cool breeze.
Good feelings all around.
Elevated Heartrate - good intensity.
Will look to mix up routines soon.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50	60
23	8	17	26	37
22	7	14
21	4	11	18	25
20	5	12	20	28	36
19	4	10	16
18	4	9	15	22	28
17	4	10	16	24	31	39
16	4	11	17
15	4	11	17	24
14	5	11	19	27	35

Traveling 2s are a bigger difference in loading than I thought.

Got a MUCH Lighter density, today.
That 3-week cycle of fatigue and difficulty seems to be setting in.
and, some achy joints seem to be indicating it's time to back off further.

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-REP sessions. M, L, H

From my perceptions, Traveling 2s is a noticeable difference in load.
Squats really challenged my legs, and the press shoulders felt lightly challenged a couple of times.
Spent time pausing at the top and bottom of each Squat and press. checked in with my form, and tweaked it a bit.
Most dramatically having to duck-walk my feet together a bit to fix the bottom of my squat foot placement before I stood up.

Note to self:
Surprisingly, with a much slower pace, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · Apr 28, 2023

28 APR 2023 NOTES:

Today was experimentation day.
Spent a lot more time today doing reps with much more complete rest between sets.
Paused at the bottoms and tops of every rep.
checked my form.
moved my feet.
tweaked the way I rack the bell.
tried various hand placements on the handle.

The most dramatic moment was when I got to the bottom of the squat and realized my feet were too far apart, and I could feel my knees.
So, I had to waddle my right foot toward my left. and ended up looking about 30 degrees to the left of where I started. which feels more awkward than I'd have imagined.

Also, fewer reps were not less work. I had just as much breathing and sweat as ever. I had a much better GLAG and Double-Trigger cue before the press. And the squats got more regular. still not thoroughly patterned. my foot placement still needs a lot of practice to get it right with less conscious thought. lots of experimentation with that today.

Some thoughts I want to memorialize before I forget.

Clean:

Feet out (more than shoulder width), roughly less than parallel. 10-15 degrees off midline.
Clean to hip, Finish to the rack.
limit the duration of the contraction.
A slight pull with the bicep cleans up the racking.
start out like a swing, fake it out into a clean.

Press:

The elbow on the left arm can flare out further forward than the right arm.
Either arm likes the elbow to be pressing out of the lat shelf.
Proud chest for a nice tall lockout. (not always successful sometimes I get a solid lockout with some offset.)

Squat:

Heels just outside of the hips, and feet out at a big heaping 90-degree angle from one another. about 45 degrees off the midline.
knees out big time. look for inner thigh-to-belly touch. Knees go OUT
flare out the scapula by bringing the Forearms together on the midline. BIG improvement in the lower back.
Calf-to-thigh touch at the bottom correlates highly(imperfectly) with a very neutral feel in the knees.
left and right toe angle changes feel nothing alike. left is much easier to aggravate.

Adachi · May 1, 2023

FRI
28APR2023

PM

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.
33	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
32	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142
31	20230424	32KG	30 MIN	44	CPS2	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm
30	20230421	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142 bpm.
29	20230419	32KG	20 MIN	36	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
28	20230417	32KG	30 MIN	52	CPS2	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
27	20230414	32KG	40 MIN	62	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
26	20230412	32KG	20 MIN	34	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
25	20230410	32KG	30 MIN	48	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice and mildly warm today with a cool breeze.
Good feelings all around.
Elevated Heartrate - good intensity.
Will look to mix up routines soon.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50	60
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39
26	4	11	17
25	4	11	17	24

Traveling 2s are a bigger difference in loading than I thought.

Got a MUCH Lighter density, today.
That 3-week cycle of fatigue and difficulty seems to be setting in.
and, some achy joints seem to be indicating it's time to back off further.
Elbows are unscathed, left knee is irritated.

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-REP sessions. M, L, H
may be varying from Traveling 2s.

NOT SURE ABOUT THIS
M - 30 rep T2
W - 20 rep Alternating weight 32kg, 40kg
F - 40 Rep Classic

Note to self:
Surprisingly, with a much slower pace, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · May 2, 2023

PM
20230427
Aerobic Training?
Carry Me Freestyle
EMOM(2x) timing
40kg

1 series = 4 minutes

0:00	Carry Left
0:30	Pacing unloaded
1:00	Carry Right
1:30	Pacing unloaded
2:00	Carry Left
2:30	Pacing unloaded
3:00	Carry Right
3:30	Pacing unloaded

Good Rhythm, Tough but Fair.

Walking with the bell, today
Steps counted in 4's.
Each step count >2 Second

1Left, Right, Left, Right,

2Left, Right, Left, Right,

3Left, Right, Left, Right,

4Left, Right, Left, Right,

5Left, Right, Left, Right,

~30 Seconds / 12 steps

Carry Me Freestyle

Series	Position	Steps Loaded	notes
1	Rack	12	easy carries
2	Rack	12	accumulating stress
3	Rack	12	breathing deeply
4	Rack	12	keeping one hand on the bell
5	Rack	12	lots of deep breathing
6	Rack	12	shoulders and arms are showing some fatigue
7	Rack	12	Two hands on the bell
8	Rack	12	tough carries. both shoulders fatigued
9	Rack	12	starting to get a pump in the arms
10	Rack	12	Surprisingly, Still passed the talk test

each carry was a total of 30:30 W:R ratio. (1:1 in line with AGT)

Tough but fair session.
didn't have to put a second hand on the bell the whole time.
The knees weren't feeling their best. may need to lay off.

Adachi · May 3, 2023

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
35	20230503	32KG	13 MIN	20	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.
33	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
32	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142
31	20230424	32KG	30 MIN	44	CPS2	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm
30	20230421	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142 bpm.
29	20230419	32KG	20 MIN	36	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
28	20230417	32KG	30 MIN	52	CPS2	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
27	20230414	32KG	40 MIN	62	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
26	20230412	32KG	20 MIN	34	CPS2	Didn't take the pace easy. got lots of rest, and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice and mildly warm today with a cool breeze.
Good feelings all around.
Elevated Heartrate - good intensity.
Will look to mix up routines soon.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50	60
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39
26	4	11	17

Traveling 2s are a bigger difference in loading than I thought.

Got a MUCH Lighter density, today.
That 3-week cycle of fatigue and difficulty seems to be setting in.
and, some achy joints seem to be indicating it's time to back off further.
Elbows are unscathed, left knee is still irritated.

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-REP sessions. M, L, H
may be varying from Traveling 2s.

NOT SURE ABOUT THIS(still thinking)
M - 30 rep T2
W - 20 rep Alternating weight 32kg, 40kg
F - 40 Rep Classic

Note to self:
Surprisingly, with a slower pace, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · May 4, 2023

Aerobic Training?
Carry Me
EMOM timing - 20:40 W:R
40kg
40 Minutes

Walking with the bell, today, racked
Steps counted in 4's.
Each step count >2 Second

1Left, Right, Left, Right,

2Left, Right, Left, Right,

3Left, Right, Left, Right,

4Left, Right, Left, Right,

5Left, Right, Left, Right,

~20 Seconds / 9 steps

Tough but fair session.
didn't have to put a second hand on the bell the whole time.
The knees weren't feeling their best. may need to lay off.

Adachi · May 8, 2023

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
36	20230508	32KG	20 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
35	20230503	32KG	13 MIN	20	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.
33	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
32	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142
31	20230424	32KG	30 MIN	44	CPS2	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm
30	20230421	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142 bpm.
29	20230419	32KG	20 MIN	36	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
28	20230417	32KG	30 MIN	52	CPS2	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
27	20230414	32KG	40 MIN	62	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice and mildly warm today with a cool breeze.
Good feelings all around.
Elevated Heartrate - good intensity.
Will look to mix up routines soon.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50	60
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39

Traveling 2s are a bigger difference in loading than I thought.

Got a Lighter density, today.
That 3-week cycle of fatigue and difficulty seems to be setting in.
and, some achy joints seem to be indicating it's time to back off further.
Elbows are unscathed, left knee is still irritated.

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-REP sessions. M, L, H
may be varying from Traveling 2s.

NOT SURE ABOUT THIS (still thinking)
M - 30 rep T2
W - 20 rep Alternating weight 32kg, 40kg
F - 40 Rep Classic

Note to self:
Surprisingly, with a slower pace, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · May 9, 2023

Aerobic Training?
Carry Me
EMOM timing - 20:40 W:R
40kg
40 Minutes

Walking with the bell, today, racked
Steps counted in 4's.
Each step count >2 Second

1Left, Right, Left, Right,

2Left, Right, Left, Right,

3Left, Right, Left, Right,

4Left, Right, Left, Right,

5Left, Right, Left, Right,

~20 Seconds / 9 steps

Tough but fair session.
didn't have to put a second hand on the bell the whole time.
The knees are feeling better today. took a day off last week.

Adachi · May 10, 2023

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
37	20230510	32/40 KG	12 MIN	20	CPSA	Nice cool breeze. lots of easy reps. Max HR ~142
36	20230508	32KG	20 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
35	20230503	32KG	13 MIN	20	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.
33	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
32	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142
31	20230424	32KG	30 MIN	44	CPS2	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm
30	20230421	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142 bpm.
29	20230419	32KG	20 MIN	36	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm
28	20230417	32KG	30 MIN	52	CPS2	It was nice outside. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice and mildly warm today with a cool breeze.
Good feelings all around.
Elevated Heartrate - good intensity.
Will look to mix up routines soon.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28

Traveling 2s are a bigger difference in loading than I thought.

Got a Lighter density, today.
That 3-week cycle of fatigue and difficulty seems to be recovering
Got some strict Presses with the 40kg bell today

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-REP sessions. M, L, H
Trying out varying from Traveling 2s.

NOT SURE ABOUT THIS (still thinking)
M - 30 rep T2
W - 20 rep Alternating weight 32kg, 40kg
F - 40 Rep Classic

Note to self:
Surprisingly, with a slower pace, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.

Adachi · May 11, 2023

Aerobic Training?
Carry Me
EMOM timing - 20:40 W:R
32+40kg alternating
40 Minutes

Walking with the bell, today, racked
Steps counted in 4's.
Each step count >2 Second

1Left, Right, Left, Right,

2Left, Right, Left, Right,

3Left, Right, Left, Right,

4Left, Right, Left, Right,

5Left, Right, Left, Right,

~20 Seconds / 9 steps

Min. 1-10
Suitcase carry 32+40kg (too much)

Min. 11-20
suitcase carry Single hand alternating weights (recovered well)
(L32, R32, L40, R40, etc.)

Min. 21-30
Rack carry 32+40kg (Too much)
(every other minute, total 5 carries / 10 min.)

Min. 31-35
40kg Rack + 32kg Suitcase (still too much)

Min. 36-40
Suitcase carry 32+40kg (started to recover)

Too Tough, not fair.
took a shirtless 15-minute cool-down walk after.
I don't mean to be gross but I am still tanning for the impending Pool trips this weekend

Adachi · May 12, 2023

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
38	20230512	32KG	26 MIN	40	C(P)S	Nice cool temp in the warehouse. lots of good pressing. Max HR ~142
37	20230510	32/40 KG	12 MIN	20	CPSA	Nice cool breeze. lots of easy reps. Max HR ~142
36	20230508	32KG	20 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
35	20230503	32KG	13 MIN	20	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.
33	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
32	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142
31	20230424	32KG	30 MIN	44	CPS2	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm
30	20230421	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142 bpm.
29	20230419	32KG	20 MIN	36	CPS2	IT WAS HOT OUTSIDE. Didn't take the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~168bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice in the warehouse.
Good feelings all around.
Elevated Heartrate - good intensity.
starting to mix up routines now.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16

Traveling 2s are a bigger difference in loading than I thought.

I am SORE from yesterday's carries. a good sign I guess.
Got a GOOD density, today.
That 3-week cycle of fatigue and difficulty seems to be recovering
Got some good Presses with the 32kg bell today
little pump in the shoulders from Press Focus today

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-REP sessions. M, L, H
Trying out varying from Traveling 2s.

NOT SURE ABOUT THIS (still thinking)
M - 30 rep T2
W - 20 rep Alternating weight 32kg, 40kg
F - 40 Rep Classic

Note to self:
Surprisingly, focusing on my upper body, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.
I still marvel at that sensation being present.

Adachi · May 15, 2023

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
39	20230515	32/40 KG	30 MIN	38	C(P)SA	Nice breeze, warm temp outside. lots of good pressing. Max HR ~168
38	20230512	32KG	26 MIN	40	C(P)S	Nice cool temp in the warehouse. lots of good pressing. Max HR ~142
37	20230510	32/40 KG	12 MIN	20	CPSA	Nice cool breeze. lots of easy reps. Max HR ~142
36	20230508	32KG	20 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
35	20230503	32KG	13 MIN	20	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.
33	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
32	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142
31	20230424	32KG	30 MIN	44	CPS2	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm
30	20230421	32KG	40 MIN	54	CPS2	IT WAS HOT OUTSIDE. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142 bpm.

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice in the warehouse.
Good feelings all around.
Elevated Heartrate - good intensity.
starting to mix up routines now with dice rolling.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40	50
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36

Traveling 2s are a bigger difference in loading than I thought.

Got a GOOD density, today.
That 3-week cycle of fatigue and difficulty seems to be recovering
Got some good Presses with the 32kg and push presses with 40kg bell today
little pump in the shoulders from Press Focus today

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately
The current plan is "Traveling 2s" MWF; 30, 20, and 40-REP sessions. M, L, H
Trying out varying from Traveling 2s.

NOT SURE ABOUT THIS (still thinking) (may end up scrapping this idea)
M - 30 rep T2
W - 20 rep Alternating weight 32kg, 40kg
F - 40 Rep Classic

Note to self:
Surprisingly, focusing on my upper body, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.
I still marvel at that sensation being present.

Adachi · May 15, 2023

Today added explosive pushups for hypertrophy

15/4 with over 10 minutes rest per set.

Current thought is to work up to 20/6 on Thursday.

A rough idea of the current hypertrophy plan.

M	T	W	T	F	S	S
15/4			15/4
15/4			15/5
15/4			15/6
15/4			20/3
15/4			20/3
15/4			20/4
15/4			20/4
15/4			20/5
15/4			20/5
15/4			20/6

Adachi · May 16, 2023

Aerobic Training?
Carry Me
EMOM timing - 30:30 W:R
32kg
40 Minutes

Walking with the bell, today, racked
Steps counted in 4's.
Each step count >2 Second

1Left, Right, Left, Right,

2Left, Right, Left, Right,

3Left, Right, Left, Right,

4Left, Right, Left, Right,

5Left, Right, Left, Right,

~30 Seconds / 13 steps

Sick, today.
Tough but fair session.
didn't have to put a second hand on the bell the whole time.
The knees are feeling better today. took a day off last week.

Adachi · May 17, 2023

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
40	20230517	32KG	21 MIN	30	C(P)S	Nice breeze, warm temp outside. lots of good pressing. Max HR ~168
39	20230515	32/40 KG	30 MIN	38	C(P)SA	Nice breeze, warm temp outside. lots of good pressing. Max HR ~168
38	20230512	32KG	26 MIN	40	C(P)S	Nice cool temp in the warehouse. lots of good pressing. Max HR ~142
37	20230510	32/40 KG	12 MIN	20	CPSA	Nice cool breeze. lots of easy reps. Max HR ~142
36	20230508	32KG	20 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
35	20230503	32KG	13 MIN	20	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.
33	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
32	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142
31	20230424	32KG	30 MIN	44	CPS2	It was nice outside. Took the pace easy. lots of breathing and sweat. was able to pass the talk test before each repeat. Max HR was ~142bpm

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice outside.
Good feelings all around.
Elevated Heartrate - good intensity.
starting to mix up routines now with dice rolling.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25

Traveling 2s are a bigger difference in loading than I thought.

Got a GOOD density, today.
That 3-week cycle of fatigue and difficulty seems to be recovering
Got some good Presses with the 32kg bell today
little pump in the shoulders from Press Focus today

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately

Note to self:
Surprisingly, while focusing on my upper body, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.
I still marvel at that sensation being present.

Adachi · May 18, 2023

Aerobic Training?
Carry Me
EMOM timing - 20:40 W:R
32kg
40 Minutes

Walking with the bell, today, racked
Steps counted in 4's.
Each step count >2 Second

1Left, Right, Left, Right,

2Left, Right, Left, Right,

3Left, Right, Left, Right,

4Left, Right, Left, Right,

5Left, Right, Left, Right,

~20 Seconds / 9 steps

Still Sick, today.
Tough but fair session.
didn't have to put a second hand on the bell the whole time.

Adachi · May 19, 2023

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
41	20230519	32KG	15 MIN	26	C(P)S	Nice cool breeze. lots of easy reps. Max HR ~142
40	20230517	32KG	21 MIN	30	C(P)S	Nice breeze, warm temp outside. lots of good pressing. Max HR ~168
39	20230515	32/40 KG	30 MIN	38	C(P)SA	Nice breeze, warm temp outside. lots of good pressing. Max HR ~168
38	20230512	32KG	26 MIN	40	C(P)S	Nice cool temp in the warehouse. lots of good pressing. Max HR ~142
37	20230510	32/40 KG	12 MIN	20	CPSA	Nice cool breeze. lots of easy reps. Max HR ~142
36	20230508	32KG	20 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
35	20230503	32KG	13 MIN	20	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.
33	20230428	32KG	37 MIN	40	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
32	20230426	32KG	20 MIN	28	CPS2	It was raining outside. the warehouse was nice and cool. took the pace easy. lots of breathing and sweat. passed talk test. Max HR ~142

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice outside.
Good feelings all around.
Elevated Heartrate - good intensity.
starting to mix up routines now with dice rolling.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40
41	5	11
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14

Traveling 2s are a bigger difference in loading than I thought.

Got a GOOD density, today.
That 3-week cycle of fatigue and difficulty seems to be recovering
Got some good Presses with the 32kg bell today
little pump in the shoulders from Press Focus today

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately

Note to self:
Surprisingly, while focusing on my upper body, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.
I still marvel at that sensation being present.

-------------------------------------

Aerobic Training?
Carry Me
EMOM timing - 60:30 W:R
32kg
15 Minutes

Walking with the bell, today.
Half Halo over the top of neck & shoulders.
Steps counted in 4's.
Each step count >2 Second

1Left, Right, Left, Right,

2Left, Right, Left, Right,

3Left, Right, Left, Right,

4Left, Right, Left, Right,

5Left, Right, Left, Right,

~60 Seconds / 24 steps

Still Sick, today.
Less tough but more fair session.
Fairly easy breathing and short rests were easy for the lower body.
a small amount of Pump in the forearms from holding tight to the bell.

Adachi · May 22, 2023

IRON CARDIO

Session No.	DATE	BELL	TIME	SETS	VER.	NOTES
42	20230522	32KG	17 MIN	30	C(P)S	Nice cool breeze. lots of easy reps. Max HR ~142
41	20230519	32KG	15 MIN	26	C(P)S	Nice cool breeze. lots of easy reps. Max HR ~142
40	20230517	32KG	21 MIN	30	C(P)S	Nice breeze, warm temp outside. lots of good pressing. Max HR ~168
39	20230515	32/40 KG	30 MIN	38	C(P)SA	Nice breeze, warm temp outside. lots of good pressing. Max HR ~168
38	20230512	32KG	26 MIN	40	C(P)S	Nice cool temp in the warehouse. lots of good pressing. Max HR ~142
37	20230510	32/40 KG	12 MIN	20	CPSA	Nice cool breeze. lots of easy reps. Max HR ~142
36	20230508	32KG	20 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
35	20230503	32KG	13 MIN	20	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142
34	20230501	32KG	25 MIN	30	CPS2	Nice cool breeze. lots of easy reps. Max HR ~142. Slight irritation in the left knee. need to pay more attention to squatting.

Slight fatigue in the lower back. Good loading, Deeper Breathing, and LOTS of sweat.

Legend:
CPS = Clean, Press, Squat
N = Snatch
W = Swing
2 = Traveling 2s
A = Alternating Weights

Very nice outside.
Good feelings all around.
Elevated Heartrate - good intensity.
starting to mix up routines now with dice rolling.

10 REP SPLIT (WHOLE MINUTE)

Session No.	10	20	30	40
42	4	10	17
41	5	11
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25

Traveling 2s are a bigger difference in loading than I thought.

Got a GOOD density, today.
That 3-week cycle of fatigue and difficulty seems to be recovering
Got some good Presses with the 32kg bell today
little pump in the shoulders from Press Focus today

For strength, there is no such thing as too much rest.
That conditioning tho...practicing heavy carries is a game changer lately

Note to self:
Surprisingly, while focusing on my upper body, I am experiencing what I would describe as tingles (in the legs)
I would describe this as resembling sensations I would associate with running for an extended distance
I have not done that for years.
I still marvel at that sensation being present.

Adachi · May 23, 2023

Today added explosive pushups for hypertrophy
15/4 with over 10 minutes rest per set/exercise.
The current thought is to work up to 20/6 on Thursday.
A rough idea of the current hypertrophy plan.

Todays Work
32kg
15 Overspeed Swings
15 Explosive Pushups
5 Minute intervals
Total Time: 40 minutes
Total Reps: 60 Swings, 60 Pushups

IC + Hypertrophy

M	T	W	T	F
IC	~~15/4~~	IC	15/4	IC
IC	15/4	IC	15/5	IC
IC	15/4	IC	15/6	IC
IC	15/4	IC	20/3	IC
IC	15/4	IC	20/3	IC
IC	15/4	IC	20/4	IC
IC	15/4	IC	20/4	IC
IC	15/4	IC	20/5	IC
IC	15/4	IC	20/5	IC
IC	15/4	IC	20/6	IC

Schedule subject to change

Session No.	10	20	30	40	50	60
23	8	17	26	37
22	7	14
21	4	11	18	25
20	5	12	20	28	36
19	4	10	16
18	4	9	15	22	28
17	4	10	16	24	31	39
16	4	11	17
15	4	11	17	24
14	5	11	19	27	35

Session No.	10	20	30	40	50	60
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39
26	4	11	17
25	4	11	17	24

Session No.	10	20	30	40	50	60
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39
26	4	11	17

Session No.	10	20	30	40	50	60
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39

Session No.	10	20	30	40	50
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28

Session No.	10	20	30	40	50
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16

Session No.	10	20	30	40	50
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36

Session No.	10	20	30	40
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25

Session No.	10	20	30	40
41	5	11
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14

Session No.	10	20	30	40	50	60
23	8	17	26	37
22	7	14
21	4	11	18	25
20	5	12	20	28	36
19	4	10	16
18	4	9	15	22	28
17	4	10	16	24	31	39
16	4	11	17
15	4	11	17	24
14	5	11	19	27	35

Session No.	10	20	30	40	50	60
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39
26	4	11	17
25	4	11	17	24

Session No.	10	20	30	40	50	60
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39
26	4	11	17

Session No.	10	20	30	40	50	60
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39

Session No.	10	20	30	40	50
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28

Session No.	10	20	30	40	50
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16

Session No.	10	20	30	40	50
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36

Session No.	10	20	30	40
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25

Session No.	10	20	30	40
41	5	11
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14

My Busy Dad protocol - a GtG success

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Session No.	10	20	30	40	50	60
23	8	17	26	37
22	7	14
21	4	11	18	25
20	5	12	20	28	36
19	4	10	16
18	4	9	15	22	28
17	4	10	16	24	31	39
16	4	11	17
15	4	11	17	24
14	5	11	19	27	35

Session No.	10	20	30	40	50	60
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39
26	4	11	17
25	4	11	17	24

Session No.	10	20	30	40	50	60
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39
26	4	11	17

Session No.	10	20	30	40	50	60
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28
27	4	10	16	24	31	39

Session No.	10	20	30	40	50
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16
28	4	9	15	22	28

Session No.	10	20	30	40	50
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36
29	4	10	16

Session No.	10	20	30	40	50
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25
30	5	12	20	28	36

Session No.	10	20	30	40
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14
31	4	11	18	25

Session No.	10	20	30	40
41	5	11
40	3	13	20
39	6	14	22
38	5	12	19	26
37	5	12
36	6	13	20
35	6	13
34	7	15	25
33	8	17	26	37
32	7	14