Saturday, July 04, 2015

48 kg One Arm Swings, 2 24 kg swings, airborne lunges, pushups

Rough one today. My elbow has not been seated correctly ever since those reverse pushup and it was not happy at all today and last night was no fun at all either. I've had this before, the radius in not in the right place and everything else around it spasms.
This reminded quite nicely of how i used to live my life; in pain, basically, interspered with tons of work trying to unfuck myself.

Got up in the middle of the night and used the voodoo floss to decompress it and that worked surprisingly well. Got an excellent adjustment and fell right back to sleep :) I thought I would be able to swing, and also that the swing might traction it back into the right position- and it worked fairly well.

But two of my partners are out of town for holiday and Nick showed up with his back locked up from too much travel and not enough stretching.

So it was a challenge but it turned out well and the swings were strong!

One arm swing
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
100 reps
10,600 lbs

love me some five rep sets!

Double bell swings
2 20's x 10
2 24's x 10 x 5
 these were surprisingly strong! Liked the variation of the sumo stance for a change. used to hate it, now it's a welcome relief!

Airbone Lunges

Got these from Max Shank's new Book Ultimate Athleticism. It seems like the perfect answer to my need to do a left leg only workout. My left thigh is still an inch smaller than the right. It's growing but so is the right.
This seemed like a good move, especially because I am so weak at it! And, it didn't seem to activate my back or sacrum like pistols do.
Excellent regressions and progressions to work on too

Five sets of 8-10 reps

Horizontal pushups
4 sets of 8-10

wanted to see how the elbow would treat this with a normal hand position and while it wasn't perfect at all it seemed re doing the correct pattern, with a normal elbow groove helped but I didn't push it too far

Three sets of hangs from chin bar with both grips seemed fine and had no problem doing so, which was weird. But the shoulder ROM continues to improve,

Long hot ruck tomorrow!

never quit and Freedom  On!

Happy Independence day!

Thursday Ruck ( late post)

Somehow posting this got away from me but I didn't forget to do it. Very hot day but it's good to see my heat adaptation is coming along just fine. easier than ever.
Last try with the lowa's before I took them back. No good. 20 minutes into the walk right toe starts to go numb again.
Now to test REI's 100% guarantee.
upped the ruck weight 2.5 pounds as well

45 lb Ruck
60 minutes
6 laps
last laps 8:10

Not the fastest ruck but solid as hell

REI's took back the boots no questions asked, without a receipt or box! They have my business for life.
This is what I got in return

lets see how these do. The Lowa's were a bit too stiff I think. these feel more like a trail runner with a hiking outsole
time will tell

Now it's almost time to go swing the Beast!


Wednesday, July 01, 2015

Snatch Vo2 30 sets of 7, walking lunges, rev grip pushups,side delts

Well this was an experiment. After not snatch at all for the last 4+ months I decided to give snatch vo2 a try instead of swings.

It literally kept me up last night wondering I had made a very stupid error; starting back snatches with a high volume workout when I didn't know if I could even handle a few.

I did know that if it wasn't working I was prepared to switch to swings but it was a a bit risky. The bet was that all the shoulder improvement I've been getting from the overhead hangs would help and it did.
A lot.
I didn't get video and I know the right arm wasn't perfect but it wasn't that bad, either and it was definitely better than the last time I tried this
Two sessions of hangs this am too and that's getting better.

I ditched the straps though as I realized the extra tension from my grip is also part of what is chronically tonic and needs to be released via shutdown threshold isometrics ( read Relax into stretch for great detail on this)

But, in a nutshell it's what I did with my pause squats rehabbing my knee. hitting a dead stop how far the muscle will stretch in a ROM and then waiting for the stretch reflex to give out and allow some more stretch.

It worked with the knee and now it's working with the lats.
Now if I could just get a new shoulder joint it would be all peachy

Snatch Vo2
16 kg
30 sets 7
210 reps
7560 reps

haven't quite decided how to cycle this; whether to go straight snatch vo2 for 4-6 weeks then switch back to swing vo2 or to alternate weekly. Have to think on it more
After four months of swing vo2 though I think I need some snatches :)

BUT this was way easier than expected! I think the equivalent time of swings is harder! It's certainly heavier but the swing ROM is less. BUT the extra ROM one gets during the snatch you really aren't doing anything.
That's the float. One the way up AND down
And there's a nice release of tension that you never get in the swing.
So while the swing's ROM is less it's ALL work.
But that extra float is what takes off tension on the heart muscle too and that creates a much better cardiovascular effect than the swing so they're both good.

Walking lunges
4 laps of 40 reps

strong but not unbroken
 Oh yea it's about 100 degrees today :)

reverse grip pushups on horiz bar
4 sets of 12

these are great! easier on the shoulder and more on the triceps a perfect "same but different"

side laterals
3 x 10 with 15 lb

surprisingly stronger finally. supraspinatus seems to be working better

ok ruck up tomorrow in some serious heat!


Monday, June 29, 2015

90 lb Mil Press( 75%) 8x3, barbell hacks, floor pushups ( total pr) ,sled, 32 kg row

Solid day today and the five pound jump from last week's workload seemed very easy and the weight felt light.I haven't thought of this training for my press as "speed work" but it looks like it's turning out to be.
I'd forgotten what  it felt like to accelerate a bar. The better my shoulders feels of course the easier it is to concentrate on something else, rather than just finding a position that doesn't suck.

Shoulder was good today and I'm remembering to lean back right from the start and then just hold that position. It is totally my bench press arch, lol. Never thought it would turn out handy again.
Still, I would trade it in an instant for a kettlebell press, it is just that much cooler to me.
Soon though, soon,
Until then I won't be greedy and be happy I can press anything at all

mil press
stick x 5
bar x 5
65 x 5
75 x 3
95 x 3 x 8 sets

Barbell hacks
35 x 15
55 x 12
75 x 10 x 4
these are good but I know there is a better move for me for this day. Might re try goblets again it might fit better with the press

Floor Pushup

85 total reps PR!

these felt very solid! Every time before I did a set of 25 reps it just killed the sets afterward. This turns a corner

105 lbs x 250 ft x 4

not that bad maybe legs are turning a corner along with my heat adaptation

kb row
32 kg x 5 x 3 sets PR!

this was HEAVY ,lol! but it got done.
I just choose this weight because I didn't want to do it at all much less a lot of reps so i went heavy :)
that's my top end though

AM BW 162.4

not bad for after a weekend

ok rest day then another attempt at snatch Vo2 on wednesay


Sunday, June 28, 2015

Sunday Ruck light and loose

A surprise today as my legs felt light and loose from the start, something I didn't expect after yesterday's training. It was hot and humid very early this morning but it didn't bother me at all, a very good sign my heat tolerance is getting better.

I should be in stellar shape by the end of the summer

Even the full 50lb ruck felt light on my back. Time to bump it up a pound or two.

50 lb ruck
12 laps
10 30 sec pause squats
1:55 min
11th lap pace = 8:05 !!
( wasn't even trying. SO nice when the legs are loose)

Definitely starting to feel like I have some autopilot in my legs now. I remember this feeling. You just turn them on and they go. Don't have to 'pick em up and put 'em down' one step at a time although this only lasted 8 laps.
The last four were hard. Not super hard but hard enough.
Still very happy with conditioning and recovery

75 % presses tomorrow 90 lbs for 8 x 3


Saturday, June 27, 2015

44 kg One Arm Swings,PR tie 44 kg Two hand swings, 44kg belt squat, parallel pushups

I'm starting to approach all the weights, from 24 to 48 kg the same way and that's great. I'm not scared of any of the bells now for swings and I've been waiting for that for a long time. It wasn't too long ago at all that once I got above 32 kg I would get  pretty 'concerned' about the weight and not getting hurt.

Not that I don't completely respect the weight, not at all, I have enough reps with the heavier bells now and my groove is solid enough that I don't freak out. And the oly shoes have really helped as well keeping the  movement out of my lower back at all.

With the change in protocol now to just ten sets ( have to leave time/room/ energy for the two handers) it's also not so bad. It's only ten sets after all. Goal will be to get to 10/10 strongly on ALL the weights.
After that just maintenance, which will be enough :)

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg  x 4/4
32 kg x 3/3
40 kg x 3/3
44 kg x 7/7 x 10 sets
140 reps
13,500 lbs work

 grip was fine and my hand care paid off, the callus was fine today.

Two Hand swings
44 kg x 10 x 4 sets

these were fine but I really don't care for the close hand position I am forced to take with it. I will use two bell swings next week I think that will be better for a few reasons
1) I want to do some wider stance work to get more hips in the mix
2) it will let me keep my arms locked better too ( the two hander by virtue of the close grip tends to make it very hard to keep a hard lock in the elbow during the back swing)

After all those one arms though it wasn't easy. Not hard but not easy either

Belt squats
44 kg x 10 x 4
 these were strong

Parallel bar pushups
72 total reps

lol well that fell off fast.well at least the rep count was up

db rear delts
3 x 12 with 15 lbs

did strapped in hangs before and after the workout. these are really coming along and helping tons. Did two sets of chin grip hangs, no straps after as well. this is great to be able to do this again

ok ruck up tomorrow


Thursday, June 25, 2015

Thursday Ruck: Only Mad Dogs and Englishmen

Go out in the midday sun.
And me it seems :)

Nice little scorcher today, high eighties and no wind. Lovely.
But it was the best hot ruck I've done yet and definitely showed me I'm headed into the heat tolerance zone of better fitness.You're not really fit until you're fit in the heat. And today was a good start

43 lb ruck
6 laps
55 minutes
last lap 7:52

about five minutes faster than normal. Great pace and Tracy really kicked ass too.
One real day off then 44 kg swings!

can't really think of a better definition of work capacity or high end strength endurance than this


Wednesday, June 24, 2015

20 min 24 kg Speed Swings,Walking lunges, horiz pushups, side raises

This went well. Right on track and my ritual approach is working better as my aerobic capacity gets better too.
The small changes I made to technique held well today too:
 head up on extension and packed neck on down swing
Slightly wider stance
Staying taller longer ( playing "chicken" with the bell more)
Only looking at the second hand looking for "7"
start the setup at 7
count to 11 in my head then GO
finish the set, click the counter, chalk up
Breath, wait for the 7

No thinking just doing this ritual.
The first time I actually looked at the elapsed time it was past 10 min!

24 kg Speed Swing
40 sets
400 reps
21,200 lbs work

pretty strong power output too. Didn't start double breathing until 14 minutes.

Walking lunges
4 laps  of 40 feet

not unbroken. rest periods were shorter and had a few stops to breathe on the last two sets
still very strong

Horizontal pushups
Reverse grip pushup on horiz bar

this was cool that I could even do them! definitely hits triceps more and keeps shoulder packed well.
another variation to add it! More tricep size is good!

Db side laterals
2 x 12 with 15 lbs
2 x 10 x with 12 lbs

went back to back and this got tired fast. super hot day today and the pace was fast

Used my lifting straps to hang from the bar today and it worked great.  Much less arm tension so I could relax the lats more too. Also worked although not as well with the chin grip
 hung two time and will do another session before sleep. this is helping a ton.If not with huge increases in ROM then at least lat tightness and pain

ok ruck on tomorrow