This year I'm focusing on kettlebell exercises, specifically the swing and get up. Hoping to be both a Simple and Sinister year...
Middle of 2020 I began a regimen of alternating CrossFit type body weight workouts with kettlebell workouts with runs mixed in. Lots of push-ups, pull-ups, swings, etc. Moving my body weight is the emphasis for me. I feel better than I have in a long time. Ran 365 miles last year (7.02 / week). 500 miles is my run goal this year with another half marathon (hopefully sub 2:00:00).
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
I do a combination of kettlebell and barbell work. Kettlebells offer a great mix of strength, power and conditioning. Over the year I cycle between strength oriented programs and muscle growth programs, both combine kettlebell and barbell. I’m 53 and tend to be small and lean so I have to concentrate on muscle for longevity. Easy to lose lean muscle mass as we age and accelerate frailty. Then closer to sheep season I tune up my conditioning. Yesterday morning I did a workout, then in the afternoon I was able to go snowshoeing for a couple hours.
This year I'm focusing on kettlebell exercises, specifically the swing and get up. Hoping to be both a Simple and Sinister year...
Middle of 2020 I began a regimen of alternating CrossFit type body weight workouts with kettlebell workouts with runs mixed in. Lots of push-ups, pull-ups, swings, etc. Moving my body weight is the emphasis for me. I feel better than I have in a long time. Ran 365 miles last year (7.02 / week). 500 miles is my run goal this year with another half marathon (hopefully sub 2:00:00).
Very worthy goals. My current living situation and schedule preclude me from joining a gym, but I love that I can get some work in with a KB quickly and in a small space. I really need get better about running, just a very hard thing for me to enjoy enough to do it often/long enough to get good at it. I may shoot for the goal you attained last year!
I fully retired at the end of December so work no longer gets in the way of working out. With that I've set a goal of 2022 trail miles for the year. I generally average 30-35 miles/week. If I string in some 50-100 mile backpacking trips, should be doable. Still strength training twice a week (squats/bench one day, deadlifts and overhead press on the other), still following Wendler's program- albeit slightly modified.
Last year I kept track of ascent and hit roughly 450,000'- this year should be in that ballpark as well, but not keeping track as it was a pain.
Have been getting in some snowshoeing and backcountry skiing in already this year and see a lot more (God willing) this winter/spring.
... Still strength training twice a week (squats/bench one day, deadlifts and overhead press on the other), still following Wendler's program- albeit slightly modified.
Always enjoy reading your training/mileage posts. I'll make a suggestion on your strength training. I think it's good to train an upper body "pull" on each of those days in approximately the same angular movement pattern as the push. Example - on the upper body squat/bench day add in a row of some sort. On the DL/OH press day add a pullup or lat pulldown.
I've really simplified much of my strength training over the last decade and try to pair push/pull movements together. I think it really helps with joint integrity and muscle/postural balance...which can help with injury prevention. Alternating the push then pull on sets can help save time as well.
I live in the foothills. 6 days a week I hike a 5 mile trail with a 30lb slab of iron on my back and a 10lb rifle in my hands, sans sling. Except when there's ice/crampons or snow/snowshoes, then I sling up.
Back at the trail head if the ground is frozen or dry it's drop and do pushups, then shed the weight and knockout stomach crunches. Otherwise, they can wait until I get back to the shack where I also do pullups.
The objective is always 90 minute hike, ice or snow takes a tad longer. Minimum of 1,000 miles a year.
It's you and the bullet, and all the rest is secondary.
... Still strength training twice a week (squats/bench one day, deadlifts and overhead press on the other), still following Wendler's program- albeit slightly modified.
Always enjoy reading your training/mileage posts. I'll make a suggestion on your strength training. I think it's good to train an upper body "pull" on each of those days in approximately the same angular movement pattern as the push. Example - on the upper body squat/bench day add in a row of some sort. On the DL/OH press day add a pullup or lat pulldown.
I've really simplified much of my strength training over the last decade and try to pair push/pull movements together. I think it really helps with joint integrity and muscle/postural balance...which can help with injury prevention. Alternating the push then pull on sets can help save time as well.
Enjoy retirement!
thanks
On squat/bench day I do three setups of pull-ups and three sets of dips (core as well); deadlift/press day- three sets of lunges and three sets of chin-ups (core too). I've been bumping up my pull/chin-ups slowly the last two months (basically after hunting season) and got my first three sets of 20 pull-ups last week- sets are in-between squats and bench, roughly 7-10 minutes between sets. Probably won't go a ton higher with reps and instead add weight to the pull-ups/chin-ups.
Thanks, The power of two Aspirin is amazing...Not for everyone, but it is the equivalent of the potent narcs...
Four or five days out and it is mostly gone...being able to take a deep breath and hold it is the healing guideline.
I mainly use the Assault because it incorporates more balance than a regular treadmill..Mostly walk fast and a light jog. You start sprinting on it and it has shot more than one off the tread.
2022 Total: 19.5 / 2 (9.75 / Wk) Plus a body weight push-ups, air squat workout with some sprints mixed in (Mon) and a kettlebell workout with a lot of shoulder work around the swings and squat presses (Wed) Add in to each of those days a body weight / plyo workout with more push-up variations and lunges.
Last edited by philgood80; 01/15/22.
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
Riding the Eschelon bike daily for an hour for cardio then outside for temperature conditioning (aka freezing my a** off). Been so cold here that my Beagle can only be out on the snow for short periods. With weather into the teens, we’ll be back out on the snowshoes.
@mtwarden - I saw your pic before I read your post. Spooky when you start to see those slides. Glad you haven’t caused any or been involved.
Good to have a thread like this - get some fellas!
I'm 60 and overweight, so I started going to the gym Jan 1, Three days a week. Squats bench press bent over rows overhead press deadlifts calf raises lat pulls
I do 3 sets of each, trying to get 8-12 reps to failure, try to rest about 60 seconds between each set, I am on a serious to me diet, very low carbs, eating clean. Damn this is hard. Will start some cardio later.
I'm 60 and overweight, so I started going to the gym Jan 1, Three days a week. Squats bench press bent over rows overhead press deadlifts calf raises lat pulls
I do 3 sets of each, trying to get 8-12 reps to failure, try to rest about 60 seconds between each set, I am on a serious to me diet, very low carbs, eating clean. Damn this is hard. Will start some cardio later.
I'm 60 and overweight, so I started going to the gym Jan 1, Three days a week. Squats bench press bent over rows overhead press deadlifts calf raises lat pulls
I do 3 sets of each, trying to get 8-12 reps to failure, try to rest about 60 seconds between each set, I am on a serious to me diet, very low carbs, eating clean. Damn this is hard. Will start some cardio later.
That clean eating stuff is for real. We thought we would miss the junk carbs but not so. We still have high quality carbs and don’t deprive ourselves of the fun stuff every now and then but I feel better at 41 than I did at 25. Way to go Coyote!!
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
Got 4 miles at an 8:35 pace this afternoon. Had scheduled 6 for my long run but time constraints prevented that. Daughter rode her bike with me for part of my run.
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
I dropped 10 lbs that I packed on over the holidays eating all the junk we're not supposed too, but now I am stuck, hoping this will break and start losing soon. Chipping away at the mountain. LOL
Finally got back on the dreadmill this week after a few weeks of the crud. 4 slow short runs with stretching and 30 good form pushups for warmup. Youngest son finally got on the mill too (been pestering him to do so in prep for winter league indoor soccer) and he want to start lifting. Plan to hit the gym tomorrow.
"There is no excellance in Archery without great labor". Maurice Thompson 1879
Nothing clears a troubled mind better than shooting a bow. Fred Bear
Had a good January with 155 miles on the trails (23 of those with backcountry skis). Not keeping track of elevation this year, but in the 35,000' range.
Definitely on track for 2022 miles. Have some bigger trips in the works, so they'll give me some breathing room too.
Hit my strength training sessions twice a week. Deadlift/squats/bench.overhead press- all up. Sticking with Wendler's 5/3/1 as it works for me.
The usual 5 mile loop today, again. Boring but beneficial!
The latest evidence is showing that the majority of training should be in the lower zones, building your base- this is for top tier athletes as well as for us; so "boring but beneficial" is exactly right The other thing that all agree on is consistency is vital.
The vast majority of my trail miles are shorter in duration (3-5 miles), with usually at least one hike/week in the 8-10 mile range. I rarely miss a day a hiking, so the miles add up pretty quickly. When I need/want to, racking up 20-30 mile days isn't an overly big deal. I'm thoroughly convinced that consistent and "boring but beneficial" miles are key to being fit in the mountains.
The usual 5 mile loop today, again. Boring but beneficial!
The latest evidence is showing that the majority of training should be in the lower zones, building your base- this is for top tier athletes as well as for us; so "boring but beneficial" is exactly right The other thing that all agree on is consistency is vital.
The vast majority of my trail miles are shorter in duration (3-5 miles), with usually at least one hike/week in the 8-10 mile range. I rarely miss a day a hiking, so the miles add up pretty quickly. When I need/want to, racking up 20-30 mile days isn't an overly big deal. I'm thoroughly convinced that consistent and "boring but beneficial" miles are key to being fit in the mountains.
Zone 2 HR training. Intervals and speed need to be done, but a lot of zone 2 should be your bread and butter for long term fitness.
Monday morning I did an 8 mile hike on some government easement that surrounds the Mark Twain Lake near my home. We had a tornado go through this area last summer and it knocked down hundreds of tress and some were in the trail. That made it harder than it ever has been, for me. It showed me, at 60 years old that I need some work between now and this fall's elk hunt. I used to ride a bike 60-80 miles a week and think I'll start that up again. Needless to say at the end of that hike I was glad to see my truck.
looking for something very challenging? give this a go; got 15 (only half way) the first time I tried it, 17 yesterday- lifting today so will skip it, will try tomorrow and continue until I can do the whole damn thing!
Ran a half mile in 4:30, then did 30 min on the elliptical, tried to keep my watts over 187.
I purchased the 12wk rucking program performance first, I will start it in June to peak in the middle of September. It appears to be a well rounded program.
Got a 6.6 mile run in today in 58:07. 10k was in 54:31. Good start to this weeks mileage. Warden that push-up challenge looks tough. I’ll have to try it out!
Last edited by philgood80; 02/13/22.
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
Not a bad week with a 6.6 mile run Sunday to start the week. With a body weight workout with some sprints, a kettlebell workout, and a 3.7 mile run. Unfortunately this next week will have to include some treadmill runs. Hate treadmills. If it is cold and the rain here in N. AR stops for a little while I’ll bundle up and go run. Have a great weekend all!
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
Great thread, gents! You fellas are tough! At 35 with a 2 year old and infant plus work I have plenty of excuses to miss a day. That said, my wife bought one of those fancy peleton bikes last year and it’s been awesome. I was reluctant of the idea, but now I’m the primary user. I am a natural when it comes to distance running, but the bike is more physically challenging for me and easier on the knees and back.
I’m riding that 3-5x a week and am doing body weight exercises. Push-ups, pull-ups, lunges and squats... I do have weights here at home but was having more luck with them before the second kiddo came along.
After a couple of MT hunting trips the past couple of years I’m really trying to work up the nerve to try to convince my wife to leave Texas. It’s just too damn crowded, hot and blah(scenery and topography) around here. Not only that, the hard part would be leaving the grandparents.
Anybody know of any good, non-government forestry jobs in MT/WY/ID?
pretty decent week for me; 36 miles on the trails- 9 miles on snowshoes on Friday- got both of my strength training sessions in as well; still very much on track for 2022 miles
Been riding my Airdyne bike quite a bit the last month or so. First day it was delivered, I started the Covid Wuhan death plague thing. So had it about a week or so before I ever put it together.
So got in about 80 miles on it in 6 work outs the last week of January. Give this a lot of credit for getting over the Wuhan Flu.
166 miles in 10 workouts for far for February.
Last edited by JackRyan; 02/21/22.
""Mute the Greeniacs. Open the pipeline. Bury the Russians." - JPR - 2022
After a couple of MT hunting trips the past couple of years I’m really trying to work up the nerve to try to convince my wife to leave Texas. It’s just too damn crowded, hot and blah(scenery and topography) around here. Not only that, the hard part would be leaving the grandparents.
Anybody know of any good, non-government forestry jobs in MT/WY/ID?
I would suggest you NOT do that unless for some reason you had to look for a job.
ENJOY what you have. You don't realize how LUCKY you are to live near family AND have a decent job. It doesn't last for ever and you can MOVE any time.
""Mute the Greeniacs. Open the pipeline. Bury the Russians." - JPR - 2022
I broke the 200 mile mark yesterday. Left shoulder is still tender from a fall in November, but I am starting to look hard at the bowflex. I need more flexibility and strength training.
Plus Mountain Tough 22 on Monday, Kettlebell CrossFit on Wednesday and body weight CrossFit today. The weather this week will require me to be creative with the schedule to get my runs in.
Take care all.
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
42 miles for the week (324 for the year), including a 10 mile snowshoe in the Elkhorn Mountains. Got both of my street training workouts in, unlike the previous week while I was out of town.
It looks like spring is creeping up towards Montana, love your pictures. My target is to hit 200 annual miles before the end of the month, still in AZ the temps have not gotten to hot yet.
It looks like spring is creeping up towards Montana, love your pictures. My target is to hit 200 annual miles before the end of the month, still in AZ the temps have not gotten to hot yet.
Been doing a little cross country skiing in all the warm weather. Did about 3/4 of a mile on snowshoes in the copper river valley sugar powder a few weeks back. Postholing up to the nuts 90% of the time and hating life. Was wishing I had my skis the whole time.
I need to look into fat/short skis with skins. I think that could be pretty cool.
I'm having a tough time being consistent. Caught the Covid last month and knocked me on my butt. Still tired a lot but I got 3 dreadmill runs each of the last two weeks. Not far and not fast but improving. Plan to get 3 more in this week and maybe add the bike or strength stuff the following. Youngest son (14) has been tearing it up on the treadmill. Oh, to be young...
"There is no excellance in Archery without great labor". Maurice Thompson 1879
Nothing clears a troubled mind better than shooting a bow. Fred Bear
Been doing a little cross country skiing in all the warm weather. Did about 3/4 of a mile on snowshoes in the copper river valley sugar powder a few weeks back. Postholing up to the nuts 90% of the time and hating life. Was wishing I had my skis the whole time.
I need to look into fat/short skis with skins. I think that could be pretty cool.
I can relate. My last snowshoe outing there was with about an inch ice crust and sugar snow underneath (1-3' depending on where I was at). The inch crust wouldn't keep you afloat at all and it was like stepping on thin ice on a lake- cracking in large chunks. Then you would sink deeply in that crap snow and when you lifted your leg you had to fight both the snow and the crust layer each time- sucked!!!!
I have a pair (actually two, one for my wife) of Altai Hoks- wide, have a long length of skin and universal bindings (use any boots) much more flotation and quicker generally. The drawback for me is descending steeper terrain- I need to get some lessons on slowing/stopping and turning . The skins help a little slowing you down on descents, but I can still pick up too much speed. They climb pretty well, but if really steep (and or icy) snowshoes do much better.
Been doing a little cross country skiing in all the warm weather. Did about 3/4 of a mile on snowshoes in the copper river valley sugar powder a few weeks back. Postholing up to the nuts 90% of the time and hating life. Was wishing I had my skis the whole time.
I need to look into fat/short skis with skins. I think that could be pretty cool.
I can relate. My last snowshoe outing there was with about an inch ice crust and sugar snow underneath (1-3' depending on where I was at). The inch crust wouldn't keep you afloat at all and it was like stepping on thin ice on a lake- cracking in large chunks. Then you would sink deeply in that crap snow and when you lifted your leg you had to fight both the snow and the crust layer each time- sucked!!!!
I have a pair (actually two, one for my wife) of Altai Hoks- wide, have a long length of skin and universal bindings (use any boots) much more flotation and quicker generally. The drawback for me is descending steeper terrain- I need to get some lessons on slowing/stopping and turning . The skins help a little slowing you down on descents, but I can still pick up too much speed. They climb pretty well, but if really steep (and or icy) snowshoes do much better.
A few years back I drew an archery moose tag on JBER, the combined Army/Air Force base that borders town. Good tag, but I managed to shoot a bull 2 miles from the truck in December. I called a few people and they called a few people. Base reps usually show up and take a tissue sample, etc. They saw where I was and just bailed. Can't blame them there. I butchered the thing solo, but I could hear people approaching. First guy that showed up was a total stranger to me. He was a friend of a friend and wanted to help. On skis with skins, and I have been interested since. He beat people there by 20 minutes. We put a shoulder in his pack and off he went, right around dark. The trail was icy and downright dangerous without spikes. Saw multiple places on the hike out where he had wiped out and tumbled into the alders. That had me reconsidering skis. Got to the truck and the shoulder is in my truck bed and he's gone. Pretty funny.
Biking a few miles in the AM with the dog then doing HIIT workouts Monday, Tuesday, Thursday & Friday. Wednesdays are a 10,000 M row, benchmark workout. Made it in 39min 55sec today.
My biggest week this year. Original goal was to run 500 miles this year. If I can get a few big weeks I might be able to average 50 miles a month for 600 this year. We will see. Had 2 strength workouts this week. Hoping to add a 3 strength workout a week and continuing long runs on Sunday’s to prep for a Half Marathon in Nov.
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
I purchased a 12 week rucking program from Jeff Nichols at Performance First. Mr. Nichols is an exercise physiologist (cscs, tsac), former devgru operator, and knows his stuff when it comes to strength and conditioning prescription.
I'm going to begin the 12wk program in mid June to end at mid September to peak for hunting season. It appears to be a well balanced program geared to prepare you for load bearing rucking in mountainous terrain (albeit not specifically for hunting)
I purchased a 12 week rucking program from Jeff Nichols at Performance First. Mr. Nichols is an exercise physiologist (cscs, tsac), former devgru operator, and knows his stuff when it comes to strength and conditioning prescription.
I'm going to begin the 12wk program in mid June to end at mid September to peak for hunting season. It appears to be a well balanced program geared to prepare you for load bearing rucking in mountainous terrain (albeit not specifically for hunting)
You'll have to let us know what you think when you get into it.
mtwarden, when you make these extended trips in the "Bob" and otherwise do you carry a handgun with you?
usually just bear spray; if I'm hunting the early rifle season in there- I have my rifle and bear spray
occasionally I'm accompanying someone else that is hunting (and I'm not) and tthen I'll carry my handgun and bear spray; ditto when I was working in there
Yesterday I did back squat 4x6 up to 225lbs (focusing on form), leg press 4x6 300lbs, one leg squat, and split squat. Then intervals on the treadmill for 2 miles.
Today will be chest with flat bench, incline dumbells, push-ups, and Flys. Probably 30mins on the stationary bike.
I'm not as dedicated as you guys, but I'm down 20 pounds since the first of the year and 20 more to go by September 1st. I've been intermittent fasting and walking 5-6 miles of hilly for Iowa terrain 3 times a week and riding the exercise bike if the weather is too bad. It sure is a lot tougher to get into shape than it was a few decades ago when I just stayed in shape!
Our six day trip turned into seven; very rough conditions- post holing snow, lots of blowdown to contend with, streaming fords was more hazardous w/ warmer weather (I got swept on one crossing!), sketchy ice crossings, but we made it out alive. 101 miles for the week, about 80 of those on snowshoes.
Back to running the past three days. Going slow and easy and building up slowly so as to avoid injury. My goals is back to 3-4 miles per day 5 days a week before the end of summer. Walking the loop on weekends!
Last edited by shootsacreed; 03/30/22.
Experience is what you get, when you don't get what you want!
I stepped down off of a ladder earlier this week( from third rung to ground) and really fouled up my left quadricep most likely a minor tear or strain. I am having a hell of a time walking around the place, let along walking any distance. So I am frozen at 288 miles for the year,
I follow this thread, you guys do some impressive workouts but the biggest thing I see is consistency.
I live next to the Smokys and spend alot of time there. They are real mountains even though they are east of the Missisippi. 2000 foot climbs are common, some can be close to 4000 feet if you start on the North Carolina side. My wife and I do 5-700 miles a year in the Smokys in addition to a couple of west trips a year.
My question for the collective here: how much jogging do you all do during the year? I normally do 2 days during the week, 3-5 miles, stretching to 6-7 by the time elk season gets here in October. I'm rethinking that and wondering if jogging is really helping me carry a pack around the mountains.
When I was working, I worked out with a group of Government Smokejumpers, who were required to maintain a very high fitness level , and who ran lots of miles every week. I also ran but not as far. As we all got older the frequency of knee surgerys, and hip injuries increased. As I wanted to avoid those kinds of injuries, I quit jogging on the late 90"s and started hiking, not as much distance but instead of running on the level I focused hiking on hills. I still do too much pavement but I feel it was the right decision. I am in Arizona for the winter, so I do not have many weather days, but lack the elevation that I get when I return back north. A typical week here is 20+ miles walking with an average 200 feet elevation each day. Up north I do slightly less miles, but average 700 feet elevation daily. A month or so before my first season I start carrying a pack with weight in it. I did 1204 miles last year and am 76 yrs old. Last thought , you must wear the best footwear that you can afford
I follow this thread, you guys do some impressive workouts but the biggest thing I see is consistency.
I live next to the Smokys and spend alot of time there. They are real mountains even though they are east of the Missisippi. 2000 foot climbs are common, some can be close to 4000 feet if you start on the North Carolina side. My wife and I do 5-700 miles a year in the Smokys in addition to a couple of west trips a year.
My question for the collective here: how much jogging do you all do during the year? I normally do 2 days during the week, 3-5 miles, stretching to 6-7 by the time elk season gets here in October. I'm rethinking that and wondering if jogging is really helping me carry a pack around the mountains.
Thoughts?
I was late to the running scene (in my 50's), but I ended up going all in- running mountain ultras around the state (and a few out of state). I enjoyed it even more when it was just a group of folks running in the mountains, not a race.
Fast forward 10 years or so and I've pretty much given up on the running, but just hike instead. My mileage is about the same as when I was running (just takes a little longer ). I've noticed no diminished ability in the mountains when elk season rolls around. The transition has cut down the number of injuries to about zero.
IMHO running is great, hiking just as great- maybe even better.
I'm coming to the same conclusion as you 2 guys. We have a couple hundred acre woods near my house that has a trail running around the perimeter. It's 2.1 miles around the loop but only has 200 feet of relief. I do alot of weighted pack hiking over there in preseason. I do 2 loops and try to keep it at 18-19 min/mile with 25-30 lb pack. It is also a good place to trail run.
My normal deal is to lift heavy Jan - April 2 days/wk, aerobic fitness 3 days/ week with one of them on the weekend a long session (2-4 hrs). Many times the long day turns out to be 8-10 hrs and covers 10-20 miles with my standard 22 lb daypack in the Smokys. My other 2 days this time of year are jogging, mainly because I can do it around the house, right after work, and still not run in the dark.
Starting in May I switch to endurance lifting and incorporating HICT and Eustress type lifting twice/week and start serious rucking. I have a mountain road not far from the house that I climb 1/week. It's 1100 feet in 1.5 miles. By season I'll be schlepping 50 lbs up/back. I usually run 1 day during the week and keep my LSD on the weekend. It works well for me in my advanced age (58)
My biggest issue this year is calf cramps. After about 2-3 miles, my calves start to cramp. It's not dehydration, it's not stretching/warmup, its not insoles - I've come to the conclusion it's the effects of running on pavement. I've substituted rucking and bike riding for running so far this spring. I'd hate to get to October and figure out that wasn't a good move......
Got in 3 strength workouts and only 2 run days but last Sunday was 7 so I’ll take it. 2nd strength day was the Murph (I modified it so I didn’t die! 😂).
Have a good week all!!
Phil
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
Mt, Your trip sounds just brutal. Had typed up a response but didn't get it sent. Tell us about getting swept on the crossing? Doesn't sound like you lost anything, but I bet it wasn't fun! Sleeping bag stay dry?
Mt, Your trip sounds just brutal. Had typed up a response but didn't get it sent. Tell us about getting swept on the crossing? Doesn't sound like you lost anything, but I bet it wasn't fun! Sleeping bag stay dry?
It happened fast and it sucked I put on my mid-layer over the top of the wet base layer and hiked hard for about an hour- this just about dried the top completely. My pants were drying but at a much slower rate. We agreed to stop for supper at the next dry spot and start a fire- it happened to be right next to the trail but there wasn't a soul for 50+ miles so that worked just fine. Got my pants 90+% dry with the fire and the warm food helped a bunch too.
I got lazy when stripping off layers as I have dry bags for all of my clothing (and sleeping bag). My mid-layer was stuffed into the pack, but because it was X Pac and a roll top- the mid-layer was perfectly dry- thank God! My sleeping bag, parka and other clothing were in dry bags so they were good to go. My long johns (Kuiu zip-off Pelotons) were haphazardly put into a back pocket; called a Talon (Seek Outside) and it also happens to be X Pac and have a waterproof zipper- thankfully.
No more getting lazy with my layers when having so many fords to negotiate!!!!!
Sounds like it went as well as could be expected. We deal with a lot of water at a couple of sheep places, with levels changing all the time. I hate it. Fast water is the only place where weight actually helps you, in that it keeps your from getting swept out, but I would hate to go under with a heavy pack.
Haven't posted much since my legs got fubared last year, but been swimming 3x a week, a lil bike time, doing hiit 2-3x a week and started back running short runs under 6miles the last couple of months. Still got leg pains so been taking it easy yet.
Had a few crap weeks as far as workouts go. But April weather here in AR didn’t help, and our 20th anniversary trip was worth it. Hoping to get back on track this week.
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
156 miles for the month, 671 miles for the year- on track for 2022 miles for the year; got both my 5/3/1 strength train sessions in this past week and hit two a week for the month- getting back into the swing strength training
6 sets of 6 reps deadlift at 225lbs 30 pull-ups (I had to break them up in incriminate and use bands to assist) 5 sets of 7 reps bent over barbell 145lbs Seated row 5 sets of 10 reps at 170lbs 30 pull-ups (again, broken up and assisted) Cable Lat flexion 5 sets of 10.
Good week for me- 45 miles w/ a lot of vert, two solid strength training days. 755 miles for the year. Should have another good week coming up, have a couple of new (to me) peaks I want to bag.
4 sets of 60 meter lunges (carrying 35lb kettlebell) 20 reps single leg elevated squats 20 reps of rdl's @170lbs 20 reps of elevated glute flex thingys
It was supposed to be 5 sets but I can barely walk...
Deadlift 6x5 70% (245lbs) 25 pull-ups (broke them up into clusters, and used assistance) 5x8 bent over barbell rows 145lbs 20 pull-ups (could only complete 15) 5x12 seated row 155lbs 15 pull-ups 5 sets 30sec Cable lat flexion 45lbs
Another good week- 44 miles w/ a ton of vert (799 for the year) and got two good strength training sessions in. I've added a set at the end of deadlifts/squats/bench/overhead press- what Wendler refers to as "first set last"- as many reps as possible at 65% of 1RM on the 5/5/5+ day, at 70% on the 3/3/3+ day and 75% on the 5/3/1+ day. Good way to add a little volume.
JH, your rucking program sounds like an asskicker.
Most days are pretty brutal. And I've been lowering the weight percentage most days in order to maintain form and complete the sets/reps.
I am hopeful that this program will provide me with the needed muscular strength/endurance to go day after day after day. Got some big plans this year and I need to be able to hit it hard every day for up to two weeks if need be.
just got back from my annual Memorial Day across the Bob Marshall trip-we made it out last night at about 8:30- 79 miles, 9700' of gain, on snow 40+ of the miles, lots of swift fords to contend with, lots of blowdown, lots of cold, rained all (all!) of Monday, but yeah we had fun
I am, but didn't bring it this trip. I used a lighter mid-layer- it's a Rab Alpha Flash- use Alpha Direct like the mdwi, but it's straight Alpha Direct, no outer fabric. Worked pretty well. I almost always had another layer over the top of it a windshirt or hardshell. It breathes so well that wind goes right through it (ditto on moisture), but it definitely provides insulation and move moisture outward.
4x10 kettle bell swings 45lbs, 50lbs, 60lbs, 70lbs. One arm kettle bell clean and press 45lbs 4x8 Jump lunges 3x8 Sled sprints 130lbs 4 sets of 40 meters.
Drew a couple good elk tags, gotta get in the best physical condition I can.
Roughly the same schedule for me every week. I mix up the lifts every workout. The only lifts that stays the same are clean/jerk on Mondays and snatches on Thursday. Following is always a 3 lift circuit with a "big" lift, push, pull - Monday posterior chain focus on big lift, Thursday more knee forward big lift. Try to go three weeks without repeating a lift. Aux circuit is usually something range of motion/rehab related and core related.
Sunday: Boxing training, some thai mixed in, sparring
Monday: Clean/jerk - warm up/work up gradually doing singles, 5 or 6 sets of singles once up to working weight, 1 minute rest between sets Circuit: several light warmup rounds, 3 work rounds, 1 min rest between rounds, no rest between lifts in circuit Clean pulls Bar Shoulder press Pullups (bar) Light aux circuit: 3 rounds, no rest between lifts or rounds Calf raise Static abs Rev Hypers
Tuesday: 12, 3 min rounds, alternating rounds between double end bag and thai bag 1 min on elliptical between rounds
Wed: Light boxing, 10 rounds, lot so stretching/recovery
Thursday: Snatch - - warm up/work up gradually doing singles, 5 or 6 sets of singles once up to working weight, 1 minute rest between sets Circuit: several light warmup rounds, 3 work rounds, 1 min rest between rounds, no rest between lifts in circuit High Bar Squats Dips on rings Chinups (rings) Light aux circuit: 3 rounds, no rest between lifts or rounds Int/ext sh rotations Leg raises Stiff legged dl
Been away for a while. Running weeks have dipped as we ended the school year. But this past week was my best running week since March. 6 miles last Sunday plus runs Tue and Thu and kettlebell or body weight workouts Mon and Wed plus I’ll wrap up with another KB workout today. Feels good to get back in it.
Run log
Week 24 (Jun 12-18): 14.7 Jun Total: 36.5
2022 Total: 275.3 / 24 ( 11.47 / Wk)
Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan
For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
29 miles on the trails last week, not too bad considering I was on vacation all. I’m just 3 miles shy of a 1000 miles- still on track for my goal of 2022 miles.
No strength training though; nose to the grindstone when I get back
Will be working on a seasonal cardiovascular exercise the next couple of days. Got out the scythe this morning and tuned up the edge with a whetstone and will heading out shortly to cut Hogweed, Canadian and Bull thistles.
It will be in the 90s today and tomorrow with high dew points so expecting a good work out.
Monday: Cleared fence rows to celebrate Juneteenth. Messed up my WO schedule and was tougher than a day at work.
Tuesday: Clean/jerk - warm up/work up gradually doing singles, 5 or 6 sets of singles once up to working weight, 1 minute rest between sets Circuit: several light warmup rounds, 3 work rounds, 1 min rest between rounds, no rest between lifts in circuit Hang Snatches (catch in power, not full squat) Powerlifting Squat (low bar, shins vertical) DB Bench DB Rows ...adding the hang olympic lifts to the circuit this week wore me out, no aux circuit
Wednesday: 12, 3 min rounds, alternating rounds between double end bag and thai bag 1 min on elliptical between rounds
Thursday: Snatch - - warm up/work up gradually doing singles, 5 or 6 sets of singles once up to working weight, 1 minute rest between sets Circuit: several light warmup rounds, 3 work rounds, 1 min rest between rounds, no rest between lifts in circuit Hang Cleans (catch in power, not full squat) Lunges DB Incline Lat Pulldowns ...again, to lazy to do aux
I'll take tomorrow off. Work day at hunting club Saturday so I'll rest up for it.
decent week- 32 miles on the trails, ~ 7000' of ascent
got two strength train sessions in- squats/bench and deadlifts/overhead press; it Wendler's 1st week of a new progression, so 5/5/5+ at 65/75/85% of 1 RM- I've started doing his first set last too which is amrap @ 65%- got pretty close to 20 reps with those last sets, so something is working
Well we are essentially 1/2 way thru the year, and I tallied up my mileage at 546 so far. Lots of trails and road mileage. I got back home in May and am also now averaging 500 feet elevation on a daily basis. Hope to continue at this pace through the rest of the year. So far only one elk tag but I am trying to remain optimistic about one more coming on a second chance draw.
Thanks for posting the pics JWP, i appreciate it greatly.
I read these fitness pages for inspiration from you young bucks, i have no access to a gym or dojo, dont have weights for sets etc, etc, i can tell you guys one thing, short and long handled sledge hammers, a six pack of wedges, 8lb splitting maul and a couple big Stihl saws will wear a man smooth out in this heat, been working the last 10 days for 4-5 hours starting at sunrise took the weekend off on this big cow killer of a forked red oak, happened by it on the tractor to notice the big split in the trunk, that tree is under a hill, had a massive canopy, a favorite hangout for cattle in high winds and stormy weather, that forked beast could have killed 20-30 head laying under it, no way for them to move if it let go, it's bad enough cutting it up this time of year, would have been much worse cutting it off 25 dead or maimed head of cattle, not to mention the expense.
Added another hickory tree to the split pile today, took the split wood pic yesterday standing on toolbox, have another hickory and one more water oak to finish splitting, get piled in tractor loader bucket and dumped on top of the hill to go, it will make great seasoned wood for the Winter of '23, i'm 60 and an old worn out broke down pos, funny how farm work can pop up and really put an old guy to the test, this will make carrying 10.5 and 11 pound rifles easy this fall tracking buffalo in Africa.
And whoever said you have to get those legs moving to get cardio hasn't swung an 8lb splitting maul in hot weather, cant figure that one out myself, do know i'm getting my ass kicked ; ]
Jerry, there's no doubt that will keep a man busy and "worked out". I split a lot of wood growing up. We burned it and my Dad sold firewood on the side....he had cheap labor. When you have to split some sweet gum call Jackson_Handy or mtwarden....I'm not man enough. I split more than one sledge hammer handle driving wedges trying to split sweet gum growing up. Sweet gum is a different animal.
Sunday: Boxing, muay thai, sparring
Monday: Had to work through lunch and didn't get to train
Tuesday: Clean/jerk - warm up/work up gradually doing singles, 5 or 6 sets of singles once up to working weight, 1 minute rest between sets Circuit: several light warmup rounds, 3 work rounds, 1 min rest between rounds, no rest between lifts in circuit Hang Snatches (catch in power, not full squat) Sumo Deadlift Weighted dips Pullups
Wednesday: 12, 3 min rounds, alternating rounds between double end bag and thai bag 1 min on elliptical between rounds (30 sec forward/30 sec reverse)
Today: Snatch - - warm up/work up gradually doing singles, 5 or 6 sets of singles once up to working weight, 1 minute rest between sets Circuit: several light warmup rounds, 3 work rounds, 1 min rest between rounds, no rest between lifts in circuit Hang Cleans (catch in power, not full squat) Front Squats Standing alternating DB Shoulder press Underhand-grip lat pulldowns ....this circuit killed my shoulders and core...
LOL, you bet buddy Jay, btdt, sawed down a sweet gum early in my kid firewood career, came down on a block with double bit ax, damn near split my forehead wide open, rubber wood, went and got Gramps, he shook his head, "saw those sombitches up into rounds, roll em outta the pasture road, come back with hammer and wedges in about three years!" LOL, i finally got em split and sold after they dried out.
You guys be careful, and happy training, do not squander your youth ; ]
In the late 70's/early 80's I made a living with a chain saw; funny never worked out a day in those four years- yet when elk season came around I could go up and down the mountains with very little effort. Funny how humping a 20# chainsaw, oil & gas and a gallon of water up and down the mountains requires no gym
Funny stuff but true MTW, i'm to beat up for the weight room, or training like JCM does, i always really hated getting hit in the head ; ]......... or even looking for the latest pack and boots for mountain hiking etc, with left knee orthoscopic surgery, right knee meniscus tears, right shoulder rotator cuff tears, spinal fusion in 1992, c6 compression fracture, ping pong ball bone shattered off right elbow, funny how the injuries add up over the years, heck, i cant even do a 40 pushup routine deal i read about on the internet, they got easier after the third day, did them too fast and pulled three ribs loose from sternum LOL.
But, getting in slow grind mode in the wood pile with wedges, hammers and maul an older guy can still get a hell of a workout, as i'm in that work zone my mind keeps wondering what the hell happened, the difference between a 30 and 60 years old is absolutely mind blowing, main thing for me is to never give in or give up, cant stop.
In the late 70's/early 80's I made a living with a chain saw; funny never worked out a day in those four years- yet when elk season came around I could go up and down the mountains with very little effort. Funny how humping a 20# chainsaw, oil & gas and a gallon of water up and down the mountains requires no gym
Funny how 40 years in that context ain't just accumulated wisdom, either.......
In the late 70's/early 80's I made a living with a chain saw; funny never worked out a day in those four years- yet when elk season came around I could go up and down the mountains with very little effort. Funny how humping a 20# chainsaw, oil & gas and a gallon of water up and down the mountains requires no gym
Funny how 40 years in that context ain't just accumulated wisdom, either.......
![[Linked Image from imgur.com]](https://imgur.com/hPR4aZN.jpg)
![[Linked Image from imgur.com]](https://imgur.com/XavwyHM.jpg)
![[Linked Image from imgur.com]](https://imgur.com/DAaYTCU.jpg)
![[Linked Image from imgur.com]](https://imgur.com/ItTvXGW.jpg)
![[Linked Image from i.postimg.cc]](https://i.postimg.cc/qBN4SHTK/Screenshot-20220203-191849.png)
![[Linked Image from i.postimg.cc]](https://i.postimg.cc/VNCD33R1/Screenshot-20220205-110948.png)
![[Linked Image from i.postimg.cc]](https://i.postimg.cc/CxW4HcV2/IMG-20220205-143235812-HDR.jpg)
![[Linked Image from imgur.com]](https://imgur.com/KV7fpzl.jpg)
![[Linked Image from imgur.com]](https://imgur.com/dQ3nPkI.jpg)
![[Linked Image from i.postimg.cc]](https://i.postimg.cc/BbTCJmGg/Screenshot-20220212-204857.png)
![[Linked Image from imgur.com]](https://imgur.com/yRbfr5c.jpg)
![[Linked Image from imgur.com]](https://imgur.com/fvebDnN.jpg)
![[Linked Image from imgur.com]](https://imgur.com/UNIjUzR.jpg)
![[Linked Image from imgur.com]](https://imgur.com/2eX8NwE.jpg)
![[Linked Image from imgur.com]](https://imgur.com/SMdeH8a.jpg)
![[Linked Image from imgur.com]](https://imgur.com/5bEaEuK.jpg)
![[Linked Image from imgur.com]](https://imgur.com/s0pGmIC.jpg)
![[Linked Image from imgur.com]](https://imgur.com/ZNzzsy0.jpg)
![[Linked Image from imgur.com]](https://imgur.com/13JJbSf.jpg)
![[Linked Image from imgur.com]](https://imgur.com/KWrwbkg.jpg)
![[Linked Image from imgur.com]](https://imgur.com/gJtrYWb.jpg)
![[Linked Image from imgur.com]](https://imgur.com/3hp460r.jpg)
![[Linked Image from imgur.com]](https://imgur.com/LOgHMNk.jpg)
![[Linked Image from imgur.com]](https://imgur.com/ivNnOhr.jpg)
![[Linked Image from imgur.com]](https://imgur.com/45LRSba.jpg)
![[Linked Image from imgur.com]](https://imgur.com/AITZ4LZ.jpg)
![[Linked Image from imgur.com]](https://imgur.com/k7PexBS.jpg)
![[Linked Image from imgur.com]](https://imgur.com/dZrZKvz.jpg)
![[Linked Image from imgur.com]](https://imgur.com/VgxOAW0.jpg)
![[Linked Image from imgur.com]](https://imgur.com/KAqS2M7.jpg)
![[Linked Image from imgur.com]](https://imgur.com/6GkwX7A.jpg)
![[Linked Image from imgur.com]](https://imgur.com/dFVnntT.jpg)
![[Linked Image from imgur.com]](https://imgur.com/EbkWscU.jpg)
![[Linked Image from imgur.com]](https://imgur.com/3FpdepH.jpg)
![[Linked Image from imgur.com]](https://imgur.com/Dg5BaEr.jpg)
![[Linked Image from imgur.com]](https://imgur.com/Mv2ZGe3.jpg)
![[Linked Image from imgur.com]](https://imgur.com/Dvs2NGd.jpg)
![[Linked Image from imgur.com]](https://imgur.com/6ojnYNb.jpg)
![[Linked Image from imgur.com]](https://imgur.com/FqqCdz1.jpg)
![[Linked Image from i.imgur.com]](https://i.imgur.com/qxP2OJ5.jpg)
![[Linked Image from i.imgur.com]](https://i.imgur.com/vJNreOc.jpg)
![[Linked Image from i.postimg.cc]](https://i.postimg.cc/MHK2gSRZ/IMG950775.jpg)
![[Linked Image from i.postimg.cc]](https://i.postimg.cc/63tDGXMV/IMG950780.jpg)
![[Linked Image from i.postimg.cc]](https://i.postimg.cc/HWBCXrDr/IMG950782.jpg)
LOL, i finally got em split and sold after they dried out.