Saturday, November 17, 2018

60 and 68 kg One Arm swings, box pistols,wt pushups, laterals



This went great. Warmed up in the bath again and that's making a huge difference as the garage is pretty frozen and will be for quite awhile. All parts of the body were feeling as good as they have, all at the same time in perhaps, forever. SOOO nice

Warmups went well and power output on all the swings were good. Even the grip was good

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 ( 9240 lbs)
68 kg x 5/5 x 3 ( 4500 lbs)
totals = 13,740 lbs!


Box Pistols
4 sets of 5/5
 didn't have to use both arm support for right side! a first! leaned into it more and the balance was there. very good elasticity in the bottom position finally
this is really coming along . and the rec fem strength to hold the non working leg up too

Wt pushups
bw x 10
53 x 10 x 3

left shoulder a  bit stiff on first two sets, then released

laterals
3 sets of 10/10

BW 168.8
BF 12.1
W 57.7

post bath

probably won't ruck tomorrow. Air quality is still very bad :(

Thursday, November 15, 2018

5 lap ruck

 Air quality from the fires is still really really bad so I went but I cut it short a bit. But man it's really nasty out there

45 lb ruck
5 laps
50 min
 RPE 6.5

pretty strong but worrying about sucking in all that shit made it hard to enjoy. But legs feels good

BW 169.6
BF 13.3


Wednesday, November 14, 2018

24 kg speed swings 14 min, 105/115/120 lbs press 10 x 3,walking lunges, laterals

FINALLY got the shoulder, elbow, wrist to release yesterday and what joy of nothingness! No pain, no locked elbow no unmoving wrist.
Finally got serious about the pec minor release and had tracy stick her sharp ass elbow in it for 10 min and got it full released. Then, I work on decompressing the wrist and got IT to release as well When I woke up this morning the elbow locked out fine, no pain and the wrist moved normally

Reverse chiropractic at it's best. Bodymaintenance for the win

so nice to feel nothing!

24 kg speed swing
15:15 x 7 RPA
14 min
196 reps
10,388 lbs tonnage
RPE 7

very good height and high power output the whole set
strong

Press
105 x 3 x 5 sets
115 x 3 x 3 sets
120 x 3 x 2 set

very strong. SO IMPORTANT to  reset elbow each and every rep. Also NOT to flex spine when loading lats
 not so easy!

Walking lunges
4 laps of 40 feet
worked on toe in on each step and and this helps load TFL . this could be the source of my adductor issues, too much to out on each step

laterals
3 sets of 10/10 with 15's

strong. no elbow issues

BW 169.6
BF 13.3

Monday, November 12, 2018

165 kb Press 3 x 5, 1 x 4 3/4, 1 x 4, 32 kg belt squat, floor pushups band pullaparts



this was a surprise given how locked up I was all weekend.Turns out it was my WRIST  that was locking down my elbow and then my shoulder! Had time to really work on it this morning and still couldn't get it to release until a band distraction I was doing for my pec minor adjusted my wrist right at the base of my thumb and after that all the rest dissapated! By the time I finished my bath and got in the gym pretty much everything was a go

Except I was pretty beat up from a weekend of bodywork and joint restrictions and some pain. But all in all I am VERY happy with the workout. All the mistakes I learned from from last week worked great and with just a little more energy I would have made all five sets. Next week

Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
155 x 1
165 x 5 x 3 sets
       x 4 3/4 x 1
       x 4
I should really count the fourth set as it was SO close to lockout but I won't. it was hard ass rep which probably is what kept me from the 5 rep on the 5th set. On 5x5 you can't have any real grinds or it just kills the rest of the sets

Remembering to re set my elbows as well as 'pause" the lat flex before launch made all the difference Reset the elbows high, squeeze the sponge and glutes and wait just a sec then LAUNCH! the rest worked well

32 kg belt squat
 12  15 18 20

nice to go light. a little closer stance and toe in a bit to work more TFL

Floor pushups
45
40
35

caught up with me :)

Band pullaparts
black band x 40 x 2 sets
red x 40 x 1

these were great. Just didn't the laterals to mess with my wrist but have to add these in everyother workout! they were great when done as a real exercise and not just a corrective

BW 170.2
BW 12,7
W 58%

hopefully everything stays in place for a bit!

Saturday, November 10, 2018

48 kg One arm swings 10 x 6/6, Box pistols, wt pushups, laterals



left elbow out of position for some strange reason ( over active flexors) and while it didn't hurt at all swinging it isn't comfy. Extensors in pretty good spasms and left biceps tendon not staying stable. Voodoo floss and lot of windmills and band work has helped but it hasn't settled in yet/

Training was strong though

One arm swings
16 kg x 5/5
20 lg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10

sixes were fine. No different, really than fives. Left side grip a bit of an issue because of the elbow but nothing terrible

Box pistols
4 sets of 5/5


these are still feeling strong but it is still interesting my right side is so off balance. I can use just one arm for support with left side leg but need both for right side! Must be right side ab/psoas is weaker , not just tight

wt pushups
bw x 10
53 x 10 x 3

surprised this didn't bother my elbow at all

laterals
2 x 6/6 with 20's
1 x 8/8 with 15
 this bothered my elbow with the 20's

radial brachialis not happy

BW 169.2
BF 11.4
W 59%

first bath of the winter , lol

might not ruck tomorrow. The Camp Fire up north has made the air quality the level of Bejing. We'll see

Friday, November 09, 2018

Coolbreeze Ruck



It's so much easier for me to go fast when it's cooler out. Add in a nice breeze and I'm even better. Finally got a Thursday ruck like that today, so nice to not cook during the whole ruck

Legs were definitely tired and tight at the start but still could move quickly, a very good sign of decent conditioning

45 lb ruck
6 laps
45 min!
RPE 6

BW 170.
BF 13.5


Wednesday, November 07, 2018

24 kg speed swings 13 min 7 RPA, 105/115 lb press, walking lunges, laterals

Decent training today! Speed work went very well and so did presses. A little stiff, still not enough time on the floor but getting better

24 kg speed swings
15:15
13 min
7 RPA
182 reps
9646 lbs tonnage
RPE 7

Press
105 x 3 x 5 sets
115 x 3 x 5 sets

normal warmups. Really worked on staying tight on internal bounce but still was hard! I have to make sure when I flex the lats I don't drop my chin, noticed that on the press videos!

Walking lunges
 3 laps of 40 steps

being lazy. need to get back to 4 and then go back to sandbag lunges again

laterals
3 sets of 10/10 with 15's

BW 171. !!
BF 13.5

too high. eat less day

ruck up tomorrow