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patterner's training log

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092820 STRONG! W1: 10x1 C&P @ 24+16 (really wish I had a matching pair of 24); 2x1.5m farmer's walk @ 32+24; 2x1m farmer's walks @ 32+24

Good day! Excited to get started on STRONG! as I had missed pressing. First session of One! tomorrow!

I had originally planned to 3m walks, but my grip said "nope!" with the 32, so I cut them down.
 
092920 One! W1: 10x 15s swings @ 24+16/45s rest; McGill Big 3

Hooboy, talk about your work capacity! Felt good, but definitely haven't been doing this type of timed work recently.

Not sure about using the uneven bells for the swings...I might try one more session with them and see how I feel.
 
100220 One! W2: 4x20 swings @ 24+16; 6x20s swings @ 16+16, 40s rest; McGill Big 3

Definitely wasn't feeling the uneven pair for the swings. Was just feeling tweaky on my back as I got further in, so I back the 24 down to my other 16...looks like I'll need to find another 24 somewhere when I'm ready to progress.
 
100520 STRONG! W3: 10x1 DC&P @ 24+16; 4x1m suitcase walk with 32

Took some really long rests because I was helping my grandson in between learn to deadlift.
 
100620 One! W3: 10x25s swings @ 16+16, 35s rest; McGill Big 3

Hoosh! What a difference 10s (5 extra seconds work, 5 fewer seconds rest) makes! Had to pause on set 7 (or 8, they started to bleed together by that point). EMOM training always gets me, cardio has never been "my thing". :)
 
100920 One! W4: 10x20s swings @ 16+16, 40s rest; McGill Big 3

I think I'm going to swap out to a pure STRONG! program instead of the blended program. I was able to power through this session, but I've noticed I'm already starting to feel run down, so I think I might be chasing two rabbits, as they say. I'll wait for phase 3 (if I do it) to get the conditioning work in, and just include more walks at night.
 
101220 STRONG! W5: 10x1 DC&P @ 24+16; 4x1 rack carries @ 24
101420 STRONG! W6: 7x2 DC&P @ 24+16;4x1 rack carries @ 24

Felt good to swap away from the One program...I think One is great, just too much work for my old man body at my current conditioning level.
 
102120 STRONG! W9: 10x1 DC&P @ 24+16, 2x1m rack carries @ 24, 2x1m waiter carries @24

Forgot I was doing waiter carries instead of rack carries! Oops!
 
102620 STRONG! W10: 9x2 DC&P @ 24 + 16, 4x1 waiter carries @ 24
Just for "fun" (for some value of fun) I pulled 250 for a set of 5 deadlifts.

Skipped Friday because my wife got into an accident and I spent the day dealing with that. Also spent about 3 hours this morning shoveling the driveway, since we got just under a foot of snow here last night.
 
103020 STRONG! W12: 5x3 DC&P @ 24+16; 4x1:10 farmer carries @ 32+24

Hoof, the carries really got me today! I might extend my rest on these a bit to give my grip time to come back.
 
110220 STRONG! W13: 10x2 DC&P @ 24+16; 4x1:10 farmer carries @ 32+24

Up the rest to "as needed" and that really helped with getting all the carries without having to pause and shake out in the middle.
 
110420 STRONG! W14: 6x3 DC&P @ 24+16; 4x1:10 suitcase carries @ 32

Oof, forgot what an oblique burner the suitcase carries are!
 
111120 STRONG! W17: 10x2 DC&P @ 24+16; 4x1:10 rack carries @ 32

Probably should have taken the time down to 1:00 since I upped the weight on the rack carries....hooboy those last 10s were rough!
 
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