Let's Try This Again

[RT1957]

Getting in some good work Bear!! Hopefully you can get back to swimming soon.

[Marius_Ursus]

Getting in some good work Bear!! Hopefully you can get back to swimming soon.

Thanks, I sure hope so. The pool is the one place I feel no pain.

Been considering joining USA Masters Swimming, too. I sure do love it.

[TM79]

Nice last couple of sessions! Solid work under the barbell and the KB. Cool to see some rucking in there too. I need to start doing some of that again. Way to stay after it my friend!

[Marius_Ursus]

Nice last couple of sessions! Solid work under the barbell and the KB. Cool to see some rucking in there too. I need to start doing some of that again. Way to stay after it my friend!

Thanks, brother! I had another ruck today. Going to be writing about that in a few minutes.

[Marius_Ursus]

Thursday, 4/23/2020

Tactical Training

Push Ups (with 45 pound ruck)
5...slooooooow

Ruck March
1.3 miles with 45 pounds on my back. About as hard as I expected, and I'm going to pay for it. I've been rucking with 20 pounds and just went full retard today throwing an extra 25 pounds into mu backpack.

Deadlift
1x1x185
1x2x155

Power Clean

8x95
5x95
3x95
1x95 +8 presses
1x95 +5 presses
1x95 +3 presses

Need to add five pounds next time.

Barbell Hip Thrust
10x55
10x55
10x55

Going to go up to 60 pounds next time.

Had a nice walk this morning. Got up with the sun and went for a little over a mile, love living out here in the country, lots of sun and fresh air (when the manure spreaders aren't running!).

[shaneinga]

That looks like an awesome place to live and use for rucking. Also doesn't look like you need to worry about having any issues social distancing out there. Nice work today Bear. Keep on keeping on.

[TM79]

Great job on the ruck. I think the most weight I ever did was 35 lbs and that was awful to me. Ha ha... I second Shane's comments. You are certainly blessed to live in such a gorgeous area! Looks like no leaves are on the trees there yet. I seem to recall you live in upstate NY or somewhere around there? (Sorry if I'm mistaken)

[RichKnapp]

I love the country living. ^5

Nice work. Keep the drive.

[Marius_Ursus]

That looks like an awesome place to live and use for rucking. Also doesn't look like you need to worry about having any issues social distancing out there. Nice work today Bear. Keep on keeping on.

Thanks. It is a beauty out here.

Great job on the ruck. I think the most weight I ever did was 35 lbs and that was awful to me. Ha ha... I second Shane's comments. You are certainly blessed to live in such a gorgeous area! Looks like no leaves are on the trees there yet. I seem to recall you live in upstate NY or somewhere around there? (Sorry if I'm mistaken)

Yep, upstate NY in the Catskills. Just had snow all day yesterday! Unusual this late into spring but not unheard of. The leaf buds are just barely breaking through. Hopefully it'll warm up soon.

I love the country living. ^5

Nice work. Keep the drive.

The only way to live!

[Marius_Ursus]

Monday, 4/27/2020

Yesterday I went for a walk in the snow...yes...snow. Weird but not unheard of to have snow this late in spring. I'm looking out the window at the snow on my hedges as I type this, and I can't believe it was 60 degrees a week ago.

Stupid polar vortex.

I walked about a mile and a half or so, went over some rough terrain a little way up on of the mountains behind my house, too. It was a good walk.

Today I...

Jog
32 minutes

Hang Power Clean
1x110
8x100
5x100
3x100
1x100+8 presses
1x100+5 presses
1x100+3 presses

Bench Press
5x120
5x120
10x120

Kettlebell Swing
20x24 kg

[RT1957]

Beautiful where you live Bear...getting in some solid work with a lot of variety...

[shaneinga]

That is a late snow. I have friends and family in Colorado and they had snow there a couple weeks back as well. We don't get much of that down here.

Nice work Bear. Way to keep punching that clock.

[TM79]

Nice job on that last session. Can't believe you got to walk in the snow and its almost May! Good looking weight training as well!

[Marius_Ursus]

Thanks, guys. Today was in the 50s, so that's not too bad...I took a walk with my wife a couple hours ago and spent about 30 minutes just wandering and looking at trees and ponds with her.

Here's what it looked like Sunday.

[Marius_Ursus]

Wednesday, 4/29/2020

Cardio/Core

I had a nice jog to start out, 32 minutes, 1.5 miles.

Crunches
1x30
1x20 - started to have that "folding" feeling in my upper abdominal wall

Leg Raises, Static Hold
1x30 seconds
1x20 seconds
1x10 seconds

Planks
1x60 seconds - Interesting trying to keep my body in place while my sweating forearms were sliding on my hardwood floor. LOL

Superman
1x60 seconds
1x45 seconds

Vacuum Twists
1x30
1x20

Felt good, actually felt fresh at the end...sweaty and tired but not exhausted.

[RT1957]

Looks like a beautiful place to take a walk...nice cardio session Bear!!

[Marius_Ursus]

Looks like a beautiful place to take a walk...nice cardio session Bear!!

Thanks, Ron. Sweating felt good for a change.

[shaneinga]

That is a bunch of snow. Nice jog and core session!

Feels good to get done working out and not feel crushed by it. That is certainly a win in my book.

[Marius_Ursus]

That is a bunch of snow. Nice jog and core session!

Feels good to get done working out and not feel crushed by it. That is certainly a win in my book.

Raining now...I guess that's better. LOL

[Marius_Ursus]

Thursday, 4/30/2020

Not much time to work out today, so I compressed my lifting and dropped deadlifts from today. Hang power cleans work the same muscle groups, so even if I don't gain this week, I at least won't lose anything.

Hang Power Clean
1x110
8x100
5x100
3x100
1x100 +8 presses - ugh...difficult, but I got every rep with strict form
1x100 +5 presses
1x100 +3 presses

Weighted Hip Thrust
10x75 - more difficult with the added 10 pounds, felt good
10x75 - again...worn out, barely made 10...should be good for three sets next time I do them

Kettlebell Clean and Press
3 per side with 24 kg - W007!

*drum roll*

Kettlebell Goblet Squat
3x16kg - This is a momentous occasion. I don't know when the last time was I completed three deep goblet squats, or even one for that matter. I accomplished this with no hip pain although some is setting in now. I discovered a serious fascial adhesion in my left lower back, just above the hip join about three days ago. I've been rolling on my therapy ball (a little, hard ball the size of a tennis ball designed for inducing agony while breaking up adhesions) for as long as I can take the pain for the last couple of days. I noticed as I dug into that knot, I could feel my left glute activating, almost like there was a new muscle that started minor twitching activity as I dug in that knot.

I believe the weighted hip thrusts built up the strength in my glutes, and the adhesion release is working to regain mobility in my hip.

The weird (not really, but for some reason I wasn't expecting it) thing is that my hamstrings have been more sore after walking and running and power cleaning (pretty much anything that requires hamstrings). I wonder how long I've gone with unused power in my glutes and hams. It must be quite a while considering how much I have felt them the last couple of days.

Anyway, here's not Wonderwall.

[Marius_Ursus]

Monday, 5/4/2020

Today I was extremely weak and fatigued. I started out with a hang clean and press

Hang Clean
5x110
3x110 - Barely got the third rep, so I dropped 15 pounds from the bar
2x95
5x95
1x95 +5 presses
1x95 +5 presses
1x95 +5 presses

Ugh...just shoot me.

Sumo Deadlift - This was an experiment to see how my left glute is rehabbing. The results were telling.
3x155 - lockout with a shaking quad
3x155 - lockout with a shaking quad
3x155 - lockout, yadda yadda...

So, the butt cheek is stronger but still has a way to go before it's up to snuff

Bench Press
8x115 - gassed

KB Swing
15x24 kg

Man, this whole session sucked. Still glad I did it, though.

Came inside, spent 10 minutes on the heavy bag.

[Marius_Ursus]

Wednesday 5/6/2020

Today was a better. I just took it as a workout day, not worrying about numbers or anything, just did what I could with the hour that I had.

I started out with a jog on the treadmills, went 32 minutes. I followed that cardio with a little KB work...3 C&P on each side with 24kg. Then I did a few vaccuum twists and finished up with 5 cleans on each side and 5 presses on each side with the 24 kg KB. That's the most reps I've gotten since coming back to it.

I wrapped up today's session with two 3-minute rounds on the heavy bag.

All in all it was good exercise.

Addendum
At 1300 hours I donned my old battle dress pants and combat shirt and crossed the creek behind the house with a hoe and a shovel to tear down a new dam the beavers started laying across a secondary creek coming off our pond. Getting through the tangle of wild growth was tiring in itself. Then tearing the dam down left me feeling really smoked.

It was probably the most physically demanding work I've done since last summer.

[Marius_Ursus]

Thursday, 5/7/2020

Crunched for time again. My company was recently merged with another company, and all of our domains changed, so I spent a good chunk of the early morning getting my email and chat clients configured for the big changeover. That left me with 40 minutes to work out this morning...just enough time to:

Treadmill
17 minutes, heart rate up, light sweat, breathing heavy

KB Clean
3x5x24kg left/right

KB Press
3x5x24kg left/right

Strength is really coming back for KB work.

Crunches
1x20

Push ups
1x20

KB Swings
1x20x24kg

I hit the shower, and that's it.

[ArchAngel'73]

Tearing down a beaver dam sounds pretty hardcore to me. I know them fukkers are engineering specialists so that must have been some pretty rough work. (srs)
Congrats on the pain free goblet squats, those sound like a long time in the making.
What and how did you injure yourself?

[shaneinga]

3 solid workouts Bear. Beavers are such a PITA. Funny story, my friend owns a cabin that the guy who created the magazine Autotrader built. Seriously sweet cabin on about 35 acres on a lake/really big pond. Apparently this guy was quite the eccentric and decided one night at midnight to blow the beaver damn up on the lake with dynamite or blasting caps. It was a huge story around the lake and all the neighbors on this lake and the people in his local small town associate my buddies cabin with this incident even though it happened 20 years ago. LoL.

[Marius_Ursus]

Tearing down a beaver dam sounds pretty hardcore to me. I know them fukkers are engineering specialists so that must have been some pretty rough work. (srs)
Congrats on the pain free goblet squats, those sound like a long time in the making.
What and how did you injure yourself?

I won't say it was easy. It wasn't the hardest dam I've torn down of the three I've done so far in my life. Thankfully, they'd only been working on it for a couple weeks from the looks of it, so the wood network wasn't woven yet.

3 solid workouts Bear. Beavers are such a PITA. Funny story, my friend owns a cabin that the guy who created the magazine Autotrader built. Seriously sweet cabin on about 35 acres on a lake/really big pond. Apparently this guy was quite the eccentric and decided one night at midnight to blow the beaver damn up on the lake with dynamite or blasting caps. It was a huge story around the lake and all the neighbors on this lake and the people in his local small town associate my buddies cabin with this incident even though it happened 20 years ago. LoL.

Ahahahahahahaha! Man, I'd have the DEC up my @55 so fast in NY if I tried that.

[Marius_Ursus]

Friday, 5/8/2020

Ruck March Friday!

First...I need a better backpack. I've tried a few, and the all hang too low with the straps at the shortest length. The packs all hurt my upper back from the low pull after I've had it on for a while. I want to find something similar to a GI rucksack...but smaller. Something I can wear nice and high on my back. Weight vests are an option if I can find one that'll last that doesn't cost a lot. I actually really like the 5.11 plate vest a lot...maybe I'll get one of those.

Anyway, I started out with 30 pounds on my back and knocked out 10 push ups with it, then went about 1.5 miles. I felt pretty good, though well worked at the end. I wanted to go farther...should've gotten out of bed earlier.

Dropped the ruck outside my garage and knocked out power clean and press with 95 pounds...didn't really pay attention to how many reps I did. I just wanted the work. After that I hit 20 reps with 95 pounds on the hip thrust. That's a big PR.

Feeling a little froggy, I grabbed my 24kg kettlebell and hauled it out to the driveway. I actually managed 1 clean and press (push press, but I'll take it) on each side.

[RT1957]

I'm getting caught up today and looks like a lot of solid work going on on here. Can you even find equipment right now??...Rouge doesn't even have pull-up bands. Solid Ruck and sounds like tearing down a dam was a good workout....something I've never even had to contemplate doing

[TM79]

All kinds of good work going on in here! Yeah, tearing down a beaver dam is something I haven't had the pleasure of doing and hopefully won't have to anytime soon. I was just talking to a coworker who bought a 511 tactical vest and he said he spent $250 on it. Yeah, not happening... Backpack it is!

[Marius_Ursus]

I'm getting caught up today and looks like a lot of solid work going on on here. Can you even find equipment right now??...Rouge doesn't even have pull-up bands. Solid Ruck and sounds like tearing down a dam was a good workout....something I've never even had to contemplate doing

I can find some stuff, like weighted vests...and Walmart has a few things like dumbbells and adjustable weight benches.

All kinds of good work going on in here! Yeah, tearing down a beaver dam is something I haven't had the pleasure of doing and hopefully won't have to anytime soon. I was just talking to a coworker who bought a 511 tactical vest and he said he spent $250 on it. Yeah, not happening... Backpack it is!

I hadn't started pricing those vests yet, just saw on on Brooke Wells' ******** page.

Maybe I won't do that. LOL