Thursday, January 19, 2017

No ruck ruck

so freakin' weird. started the ruck with clear skies ( well cloudy but nothing threatening) and 1.5 laps in it starts to rain. Then rain hard. And I had no gear so I turned around.
Perfect metaphor for the day before trump's inauguration.

legs are sore anyway. stretch and roll.

Wednesday, January 18, 2017

24 kg speed swings 18 min,bw walking lunges ,parallel pushups, rear delts

Creatine for the win. Between the twice daily red meat I've been eating for the last ten days and 5gms of creatine I've been taking for the last three my short term power endurance seems to be better. Today was not hard at all, and solo at that.
That active warmup hot bath I started taking too makes short work of the meatlocker I train in. I start sweating just a few sets in now. It makes all the difference. I just suck in the cold, til I get fully warmed up, it's just how it is.

Also found a seriously good groove on my swings today and it really served me well. Allowed me to 'hit the hole' better than ever and get perhaps the best stretch reflex hinge I've ever gotten. If I can maintain this it will really make a huge difference in my swing and my test

24 kg speed swings
18 min
15:15 x 10
360 reps
19,080 lbs

No double breathing at all. Crazy good. solid power throughout too. Didn't even think about the clock at all even though I had to constantly look to see the go time but my mind was as solid as it's been in years with this.These long sessions are necessary for many reasons it seems but training the mind to be strong and relaxed at the same time seem to be at the top of the list

BW walking lunges
4 laps, these were hard, legs just pumped up.  which is a good thing

Parallel pushups

started way strong and I had visions of 3 sets of 17 but not to be. great pump though

Rear delts
3 sets of 12 with 15

slow and strict

BW 165.4
BF 12.3
W 56.7

1 pm post bath
BW 164.8
BF 9.5
W 59 !!!! best numbers in forever

ruck tomorrow but we'll see what I carry. It might just a no ruck ruck if this crazy rain keeps up. Just a fast walk might be interesting. Don't want to wait four days for my ruck to dry out again,


Monday, January 16, 2017

140 lb Military press 4x5 1x3, 48 kg belt squats, floor pushups,crawls, rear delts

Damn! SO close, again. I was shocked again that I didn't make it. The first four sets this time were even stronger than they were three weeks ago even though I ended up with one more rep last time.The bar rack position and the drive and lock out were better. But not being able to rest at all in either the lockout or the rack ( can't lay the bar on my chest fully) is just adding up and I'm not strong enough yet to get that last rep.Even with a solid 3 min rest before the last set

But my shoulders didn't ache or the bicep tendon go out even once and everything felt good so no excuses except I  missed.

Saw this video earlier from Gary Funck and the "break the bar' cue REALLY helped a ton off the chest

Lots of great stuff here too, and again it's Lats, the super muscles to the rescue.I get more sore in my lats from heavy press day than anywhere else!

I still just need more mobility/flexibility overhead. Right now that's the weak link, not my pushing ability. the reps where my arch is right the press goes up easy. But because it's pretty extreme ( because of my lack of pure OH mob) that I just can't "set in", I end up searching for it and that costs me  energy and the platform for more reps.

The more energy going into stabilizing the bar the less one has for pushing it up

Still going in the right direction it just really slowed down. Now the question, what to do next?

My first thought was go heavier for lower reps; say 145 for sets of 3. But with the peak of Sinister swings in just six weeks probably not a good idea

The other idea is to just add sets of whatever reps and  build strength endurance. I could have done another two sets of 2 reps or so today. Build the total reps up so 4x5, 2 x 3 ,1 x 2  so 28 total reps ? not sure have to think on it

But again the swing test has to take priority.

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 1
140 x 4 sets of 5 1 set of 3

I seem more upright in the video than usual, which would be good, but I get more upright as the reps go on and the 4th rep attempt on the last set the bar got WAAY out in front.

48 kg belt squat
12, 13, 14, 15

solid but legs are sore a bit

Floor pushups
3 sets of 31

hard but do able

3 sets of 70 feet
hips lowest ever

Side delts
2 sets of 10 with 20 1 set of 8

these were hard but good!

BW 164.6
BF 11.7
W 57.1

still surprisingly good for monday

need a really good stretch and roll tomorrow


Sunday, January 15, 2017

Steady state ruck

Slow and steady today. Cool and crisp and no rain. Even the sand had dried, so no ruck in the muck. And that was nice. But my legs were tired from yesterday. Not wrecked by anymeans but tired and I didn't push it.

Nice steady pace and slow breathing through my nose the whole way.  Time was right too so not too slow

Got it done strong and that's what counts

50 lb ruck
12 laps
11 iso squats
no timed laps
1:56 min total

BW 164.4
BF 11.2 ~!?
W 57.4

total surprise across the board. but I'll take it

Tomorrow: back to 140 lb press and another attempt at 5x5


Saturday, January 14, 2017

40 kg One arm swings 10x10/10, barbell hacks PR,sandbag pushups, rear delts

Back to strong. Back to normal. this felt really, really really good. Easily the best power output and height for a 40 kg workout of any kind. I feel like whatever 'bug' that I was fighting I finally beat. No wooziness of any kind of late.
But I also feel like the volume work is necessary , even just the little bit extra on Wednesday seems to have helped . Of course it could just be all in my head

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 10/10 x 10
17,600 lbs work!

A++ day

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 5
145 x 5 pr!
strong here, too

Sandbag pushups
bw x 12
32 x 12  x 3

slower and stricter,strong too

Rear delts
3 sets of 12 with 20's


BW 165.4
BF 11.2
W 57.7
( took bath right before )

Ok DRY ruck tomorrow will be nice for a change


Thursday, January 12, 2017

Strong Ruck

Good one today. Quick and dirty. Still feeling good, back to "normal". Nice and brisk out today so it was easy to push fast a bit
No rain too but sloggy sand.

45 lb Ruck
6 laps
no timed
55 minutes

BW 165
BF 11.7
W 57.3

Wednesday, January 11, 2017

24 kg Speed swings 16 min, BW walking lunges,parallel bar pushups, side delts

Same with any physical training. Win, or learn

This was a good day. Back on track, I feel. First, I think I'm over whatever sub-clinical virus I've had. I feel "normal" again and that makes a HUGE difference. I think I've been fighting something for almost a month. No real symptoms other than 'not feeling normal" and a bit "woozy" at various times.
But I think I kicked that.
 Second I think I figure out, with good friend Geoff Neupert's help, where I went wrong with my program. When I switched from 10 x 10/10 with the 48 every week to every other week I dropped my volume by 50 %.
And when I did the same with speed swings, going from 15-20 minutes of work to 10-12 I also cut the volume by 50%.
After 5-6 weeks of this  I de-conditioned. I just haven't feel strong since I did this and it surprised me. I expected my 200 rep days to be EASIER ,not harder!
 I hit my best effort after 8 weeks in a row of 200 rep beast workouts
and the 52 kg bell was only 10% heavier but I dropped volume again in half.
So, back to work.
Back to 200 reps each sat( this week with 40 then next with 44 then back to 48) and also back to cycling speed day from 14, 16 18 then 20 minutes

This is an important work capacity day. I just let my base down just a bit and with that bell ( Beast) I just can't. Or so is the next hypothesis.

Another thing I realized is that when I dropped keto I also but my protein intake especially my red meat and that means creatine! Precisely what I need to fuel this energy system. So back to red meat ( ribs  and grass fed ground beef) and supplemental  creatine power ( 5 gms a day)

This test is close I've got to get my shit together

today was great

Speed swings
24 kg
15:15 x 10
16 min
320 reps
16.960 lbs

No problem no double breathing. this is the weight. Speed has to be fast, Power up.

BW walking lunges
3 sets of 40 steps

also going to keep this just at bodyweight.I need the more severe leg stretch in the bottom of each step more than I need added load

Parallel bar pushups
3 sets of 26  PR

strong,using the fast descent definitely helps grind out a few more reps

Side delts
3 sets of 12 with 15's
excellent, shoulders are really responding

BW 164.6
BF 12.3
W 56.7

ok ruck it up tomorrow if it doesnt' rain