Saturday, May 30, 2020

60 and 68 kg One arm swings,24 kg front squats, laterals

Very strong session today with both the 60 and 68 kg bells. Easily my strongest day yet. Grip was no issue and power, bell speed and height were good as well
No fear either , just respect and focus

One arm swing
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
32 kg x 4/4
40 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 7
68 kg x 5/5 x 5 ( all left to right transfers)

24 kg front squats
4 sets of 5 strong. used two hand grip on left racked bell. perfect

One arm laterals
3 x 10/10 with 20's
rear delt
3 x 10 with 25s

BW 175
BF 12
W 58.8

Thursday, May 28, 2020

Fast fast walk day

This went so well really digging walking without the ruck now as much as with it. totally different but reminds me a lot of when I was a running. even finding that 'runners/walkers' high that I rarely found with the ruck

Now I have no plans to ever stop rucking with weight but I want to train this modality as well

 6 laps

1) 6:58
2) 6:53
3) 6:47
4) 6 :42
5) 6:35
6) 6:28

total time
38 min

5853 steps
 2.6 miles

which I don't understand. each lap registers .5 mile when I do it so how do 6 laps plus the walk to and from the park .1 each way only register 2.6?

doesnt matter
today was fast. Shin got a little tight on the last 1.5 laps which is definitely speed related

BW 174
BF 13.6

Wednesday, May 27, 2020

Speed Press day

What a great day and I don't have any video! Well I do but it's on facebook. I downloaded it there first and then deleted it from  my phone. But it was a great great day. here's the link

Plus I figured something out by mistake. the presses started good but not great. set two was out in front a bit on the second rep an I didn't know why. Until I realized I was looking up and forward not UP AND UP
Gotta be FACE UP!
What a huge difference. Immediate straight line to lockout. After I realized that the next six sets were basically perfect

65 85 105 x 3
135 x 2 p
155 x 1
175 x 8 x 2 all paused
 this is 75% of max and bodyweight actual

20 kg x 8/8 x 5

this sucked because it was 100 deg in the garage today but the workload was fine

wt horiz  pushup false grip\
bw x 10
53 x 10
85 x 10 x 2
strong. really keeping my neck in extension here too. Face Up

BW 173.8
BF 14.1

Monday, May 25, 2020

217.5 lb Press PR, Floor pushups, Laterals

Well this went great! The lockout could have been better on my right arm but man I will take this and count it! And, every set was solid on the way up. No missed reps and none out of the desired groove. Everything went according to plan including the timing

It came to my just yesterday that I should initiate the press the same way as I used to do so on my bench press: with my legs and hips! Wasn't sure that was going to work but it did and especially in conjunction with the press signal being called by Glenn.

This helped immensely on two fronts
1) not having to think when to go and rushing it by  mistake
2) really having to build tension waiting for the call and "coiling the spring"

The shock wave starts in the hips and drives into the bar and off the chest. Under the bar the whole time. Now just got to get that right arm lockout cleaner

and of course "face up" the whole time

65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1

215 x 1
217.5 x 1 PR
207.5 x 1 x 3!!

Floor pushups
tri's are cooked!

Laterals/rear delts
3 x 10/10 with 15s

BW 174.4
BF 14.4

Sunday, May 24, 2020

Tough Ruck

Yesterday's work was solid but took a lot out of my legs. Did all the right things last night too, went to bed early, slept well , was hydrated ( not perfectly but well) and my legs just felt the workload from it. All good.
Was warmer too so I didn't get the cool breeze respite but that's training eh? Just went slow until I got involved with a no weight walker conversation and things sped up. for 4 laps or so. Didn't really feel it except my calves and shins started to tighten, a sure sign. Especially as they calmed right down when he left and I got back into normal gait ( realized I wasn't leaning enough/POSE) and pace But time went fast but I worked a little harder than I wanted to.

50 lb ruck
12 laps
10 squat stretches
1:55 min
12,683 steps
5.6 miles

BW 174.8
BF 14.9

Saturday, May 23, 2020

48 kg One Arm Swings 10 x 6/6, 24 kg KB front squat, laterals

This was easily the strongest workout  I've ever done with the 48. It simply felt like a 40 or at most a 44 and the bell speed per rep was the fastest ever also, and I had no trouble controlling the bell's descent and keeping it in the legs, and hips. Good foot grounding as well. Cardio was strong too
Couldn't be happier

One Arm Swings
16 kg x 5/5 x 2
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/3
40 kg x 4/3
48 kg x 6/6 x 10
160 reps
16,960 lbs

KB front squat ( left arm rack only
16 kg x 5
20 kg x 5
24 kg x 5
easy way, work easier than pistols. Not sure if this the best choice though. leg work is limited by arms but I'm not sure how much I need. rethinking lunges again. but what version?

One arm laterals
20 lbs  10/10 x 3
so strong, actually checked bell to make sure it wasn't 15!
bent laterals
3 x 10 with 25's
strong too

BW 173.8
BF 13.1 ( bath!)
W 57.8 too much wine too little water

Thursday, May 21, 2020

Fast speed walk

Well this came out of nowhere! I really fast loose legged walk today. Everything clicked and the first lap was at 7 minutes and they all stayed there until the sixth lap where I clocked an easy 6:31! Really nice to feel this good for a change on the walk

The idea of a ruckless fast pace walk was perfect. This is it's own thing. The idea for the ruck was to strengthen my knee and back post TKR and it did. I'm never going to actually do the Ft Bragg 12 miler I wanted to as GoRuck doesn't and will not, offer it so once a week heavy is fine

fast walk
6 laps
38 min
6080 steps
2.7 miles
last lap 6:31
total walk time 45 min


BW 175.00
BF 14.1