Sunday, May 01, 2016

Sunday Ruck Lap speed pr

Surprisingly good ruck today. Vertigo is completely gone thank goodness. Not sure if it was Joe's acupuncture magic or just luck but that shit is no joke. It basically paralyzes you, especially when it's full bore.

It's so good to feel good.
Tracy's schedule changed so I will be rucking by myself for the near future. As much as I enjoy her company I also enjoy doing cardio stuff like this by myself. Always have. I can completely go at my own pace and get lost in my thoughts.

Legs felt loose right from the start, always good sign. I started off slow because I have to but then it seemed my pace was picking up by itself. It seems to work best this way, when my legs are ready to go fast they do. when I push it they just get tight and slow.

Took my heart rate too per lap and it was about 130 the entire time except for after the last lap when it went to 140. That's a good pace for 2 hours straight.

50 lb Ruck
12 laps
1:52 min!
10 isometric squat holds
5th lap 8:12
9th lap  7:56
12th lap 7:32!! PR

that is the fastest yet, breaking 7:34. Boy that came out of nowhere, too. I've felt slower than ever of late.Pack felt light too. I adjusted the carry position a bit, letting it hang lower than normal and it seems to help keep my center of mass lower and my torso more upright
Perfect weather too, warm but with a cool breeze and the clean crisp morning air. Love it

Military press tomorrow for 115 for 6 sets of 6. Will bump the volume a bit here before my next assault on 135 :)
Also  two kettlebell front squats will sub for belt squats. I think I'm ready for these again.

BW 161.4
BF 11.5
W 57.1


Saturday, April 30, 2016

32 kg One arm swings,barbell hack squat,sandbag pushups,side delts/curls

This is so light now it's almost funny. I can remember not too long ago at all that this was a very hard intense workout just to get through. Still having a bit of vertigo this morning didn't make it easier but an impromptu acupuncture session by Joe Sarti might have saved the day.

Although you can't see it on the video I did do the entire workout with an acupuncture needle on the top of my head! It got better every set and now, hours later I have no symptoms. But we'll see
It certainly sucks badly though.

One arm Swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 10/10 x 10 ( video is last set)

Hack squats
65 x 10
95 x10
115 x 8 x 2


Sandbag Pushups
bw x 10
32 lbs x 10 x 3

still letting these deload

Side delts
3 sets of 12 with 15lbs
3 sets of 10 curls

BW 162.4
BF 11.5
W 57.1
( higher carb day )

ok big ruck tomorrow


Thursday, April 28, 2016

Slow ruck

Sometimes you're the hammer and sometimes you're the nail. Got some mild.but real, vertigo last night and I was still feeling some all day today.
Compared to what I went through months ago this was nothing but I wasn't sure at all that it wasn't going to accelerate into that and was on the edge the whole time after the workout til sleep. Couldn't eat much and woke up this morning much better but not without some symptoms

Ate early and frequently this morning and that seemed to help ( instead of more fasting) and wasn't sure I was going to ruck but when it was time it seem safe enough so I went.

It went fine but slowly and that was good , too.

43 lb ruck
6 laps
60 min
3rd lap =8:25
6th lap = 8:13

glad to have done it and got out alive. felt better at the end than the beginning and that's a good sign

BW 159.6
BF 11.5
W 56.6


Wednesday, April 27, 2016

Snatch Vo2 30 set of 7,walking lunges, parallel pushups, rear delts

Well this worked better than expected. Haven't done this workout in forever and didn't know how my cardio would do OR my overhead position. Haven't done this many snatches in forever.

It went much better than expected on all levels. The bell felt ridiculously light, the overhead position was very solid and my wind was excellent. I also did double breathing on all these to increase lung ventilation and that made it easier too.
Also, I could double breathe without it getting my back. that's a win

Snatch Vo2
15;15  16 kg
15 min
30 sets
210 reps
7560 lbs

Very happy with this. We'll alternate a speed swing workout with a snatch vo2 one. Not sure of the time parameters or goals but next week is 20 min speed swings :)

Walking lunges ( bodyweight)
4 sets of 40 steps

these are finally feeling strong without the bag :)

Parallel pushups
4 sets of 20,20, 15, 14

taking it easy after saturday

rear delts
3 sets of 15 with 15 lbs

these felt great and just what my shoulders wanted!

ruck up tomorrow


Monday, April 25, 2016

135 lb Military press,4x4 1x5, 32 kg belt squats , 50 rep floor pushup,crawls, side delts

This was hard. The workout goal was originally 5 sets of 4 but I had it in the back of my mind I might actually attempt 5 x 5 and get it out of the way. Lol, well it was not to be. I felt very fine physically coming in and my mind was actually solid as well but I was just tired

Plus I was hungry and I did the workout, as usual, in a fasted state. I felt strong but sluggish and sluggish for this workload was not going to cut it

Took my time warming up and the shoulder felt good. Glenn triggered pointed my left teres major which seems to be the culprit. Worked great.
Weight didn't feel heavy in the rack I just didn't have much oomp

Went for five on the first set , made four, but didn't lay back enough for the 5th and it got forward and that was that.
I also realized I couldn't do 5x5 without adding another set and I knew I didn't have that in me.

Back off next week to 105 for 6 sets of 6 and build some more base. No doubt I will get this, just a matter of when
Also being tired I didn't keep my lower body as tight either and that didn't help

Mil Press
stick x 5 x 2
bar x 5 x2
65 x 5
75 x 3
95  x 3
115 x 2
125 x 2
135 x 4
       x 5 PR!!
       x 4 x 3 PR!
I thought about doing five on each set but no gas in the tank by then . The last rep on the 5th set was a true 100% max effort

Belt squat

 this was tough and easy at the same time. Tough because it was my third day in a row on legs and they were tired and TIGHT
The smaller 32 kg bell makes me go much lower than the other bells,especially when standing on plates. it took me a few reps of each set just to get the bell to pause on the floor! but man what a leg pump!

Floor pushups
1 x 50 PR!!!

I also had it in mind to do a max rep set today and the number in the back of my mind was fifty. I've done 40 continuous before but not after 5 x 4 with 135 in the press and going to tricep failure :)
But, why not. It was peak week so , give it go. What's the worst that can happen? I don't make it?
No worries as long as I don't get hurt.

It wasn't too bad. I had a few shoulder clunks after 40 so I was hesitant to push the last 5 but it came out ok. Haven't "clunked ' in forever and it always aches the next day. But this was a peak. Won't do this again for quite awhile but it is a great accomplishment and I'm proud.

Especially since I can vividly recall not being able to do a single pushup at all and starting back with on my knees pushups doing 3-4 negative only reps for a few sets. And now this! Awesome.

3 sets of 60 feet fast!

Side delts
3 sets of 12 with 15lbs

BW 161.6
BF 12.5
W 56.6

pretty dead now but happy

ok day off tomorrow for roll and stretchout then snatch vo2 on Wednesday. Back to the future!


Sunday, April 24, 2016

Fast and loose Ruck

A surprisingly strong ruck today. After the beating my legs yesterday on the swings ( the legs were what was giving out at the end , not my back :) ) I thought they would be heavier and leaden but they were not at all. Pretty loose right from the start, even my calves. Then they got better and the whole walk was very steady
 As usual the last 3 laps were the hardest but the speed had picked up and maintained well. Lungs and wind were fine

50 lb Ruck
12 laps
10 iso squats
5th lap 8:08
9th lap 7:57
12th lap 7:52

really found a groove and my pace. and the ruck felt light. Now, if I can bring this mojo tomorrow for my presses :)
But remember not to be greedy, too


Saturday, April 23, 2016

48 kg One Arm Swings 200 reps, hack squats, Sandbag pushups, side delts, db curls

There is nothing I like better and hate more, than challenging myself physically. I've basically done this all my life ( since age 14) and it's become part of who I am. Even when I really couldn't do much at all during my "rehab years" when if I just pushed on the gas even a little something broke, I still tried to push myself in my rehab.
It's just my nature.
And now that I can actually push on the gas a bit every now and then it's a blast but it still nuts me up a bit when it's " go time".
I know exactly how hard this is going to be, how much it will suck and that I have absolutely no reason to not do it except my fear. Which is no reason at all.
In fact, that is exactly what this is all about, facing my fear and my weakness and beating the shit out of them.
Time and time again.
Because the little bastards keep trying to creep back in and there's no real way to keep them out than to keep defeating them.
Another reason I love the swing so much is that it is so easy push yourself so hard yet it is about the safest way to brutalize yourself I know of.

The first three sets suck the most as I'm not warmed up, either muscularly or cardiovascularly yet and it just feels stinkin heavy and slow.
But, as on cue, the fourth sets feels the best and then it just gets better until set seven when I just get sticking tired.
Especially my legs, which is perfect. Because it could be my back that gets smoked and it's not.
That is very good.
Wind felt good today even though it was still stupid hard and my HR rarely got under 140 when it was time to go. Grip was ok after the first set.

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 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps
21,100 lbs
under 40 minutes!

Barbell hacks
75 x 10
95 x 10 x 3
Superset with kickstand squats
3 sets of 8/8

LOVE these HAVE to keep them in

legs are TIRED!!

Sandbag pushups ( 32 lbs)
4 sets of 12

strong, shoulder is great

Side delts
3 sets of 10 with 15's
db curls
3 sets of 10 with 15's

BW 162.4
BF 11.5
W 57.1

ok VERY happy with this workout!Getting stronger each time out although much easier. that will come

big ruck tomorrow and a lot of relaxing to do today