Thursday, March 26, 2015

Thursday Ruck

Recovery good from yesterday. Most of the work in the glutes and legs. No back involvement at all Perfect :)

39 lb Ruck
5000 steps
60 minutes

nice and hot out.

Shoulder responding well to the waiting out the tension wall stretch done in grease the groove fashion all day. Just had to find the right version of this to try. This is working out well

ok rest day tomorrow then 32 kg swings on Saturday


Wednesday, March 25, 2015

24 kg Swing Vo2 15 min, walking lunges, parallel pushups, leopard crawls

Back to work.

These weren't that hard but I expected it to be easier, frankly. I hit all the sets on the 15 sec mark but I had to start double breathing around the 8 minute mark, which surprised me. I was ready to go longer into the recovery time but it wasn't necessary.
Trying to keep peak acceleration up was the hard thing. Even the 24 kg gets heavy when you get tired.
Still, all in all a successful workout with this.
I want this day to be about speed so I'm wondering do I cycle the weights ( i.e 20 ,22, 24 kg) or just the time/sets ( 15, 17 20 minutes) ? Only time will tell I guess and for now we'll try to up the time each week the re cycle.
Just an experiment

Swing Vo2
24 kg
10 reps per set
30 sets
300 reps
15,900 lbs work

I was breathing like a freight train towards the end . sounds terrible but it's the best way for me to get enough O2.. I remember breathing like this when I was climbing hills on my race bike, too. :) Feels about the same. Ack.

Walking Lunges
4 laps of 40 steps

these felt excellent today, especially after the swing torture. balances out my leg tension too; this is quads the swings hips and hams

Parallel bar pushups
15, 15, 14, 12

these were solid too

Spent a lot of time today stretching my right arm overhead statically for long periods as well as doing lots of little PNF type rom stuff with bodyweight as well as very light object ( 2 lbs) Not moving it much hasn't helped so I'm going to move it a lot

Leopard crawls
3 laps of 70 ft.
these felt strong for the first time in forever. about freaking time!

Light ruck tomorrow. Looking forward to it really missed Sunday's hike


Monday, March 23, 2015

100 Lb Military Press 5 x 3 Pr. Barbell hacks, floor pushups, sled pull

Well right back into the mix after a very good weekend at the StrengthMatters summit. My talk went over very well and it was actually great fun, with the powerpoint to really help make the events I was talking about real,and come alive

The rest of the presenters and weekend was actually very very good and I learned a lot and had a great time as well. A very diverse and eclectic bag of information and people for sure got their monies worth!

Not much activity for me and not being able to really stretch out my shoulders well took a toll by this morning. Luckily they opened up fast. I can get my knee and hips opened well on the floor but I really need a stick and a bar to hang from ideally, and a trx is possible.No biggie but it always amazes me how tight and stiff I can get from doing nothing! it's not like not moving is an option.

Luckily today was no volume but it was overhead work. Getting the shoulders overhead at work all day helped a lot

Didn't know how I would feel either but I just kept putting weight on the bar to see how things felt and ended up at 100 lbs, didn't remember my pr but looking back it was just 3 sets of 3. 5 x 3 is a a decent pr!

Military press
 stick x million
bar x 5 ,3
65 x 5
75 x 3
85 x 3
100 x 3 x 5 PR

this is a very interesting take on the military press by mark rippetoe

not sure i like the fast start technique for me but it's interesting indeed.

Barbell Hacks
35 x 15
55 x 12
65 x 12  x 4

now these burned, lol!

Floor pushups
 15, 14, 12, 10

varied the hand width each set getting close for three then back to regular for the last. Tri's are cooked!

Hip sled
105 x 250 x 4

ok body is feeling more normal now:)

stretch out again tomorrow and get ready for Wed and 30 sets of 10 with the 24 kg


Thursday, March 19, 2015

Thursday Ruck 47.5 lbs

Since I'm out of town this weekend at the StrengthMatters summit I decided to use the full weight ruck for today's short one. It wasn't easy, especially after yesterdays work. But it got done.

Ruck wt 47.5
one hour
7276 steps
Continuous , no iso squats

this was tough. very hot and was sweating bullets. this will take some adaptation. the lowas continue to fit better every walk very solid pace with Tracy along as well. This heat training is important as I know the Ft Bragg ruck will be in summer and hot as hell.

I am NOT heat conditioned at all of late. Haven't done Bikrams in many years. that did help. as well as being 147 lbs ,lol

Monday, March 16, 2015

90lb Military press, barbell hacks, floor pushups, sled

Solid one today. Moved up to 90 lbs right and schedule and still got a strong 5 x 5. Could have done more sets but am still feeling a bit tired and over adrenalized so now is not the time to push anymore. This was just a solid, workingman style workout and the numbers were still good. The time change is not good for me and I still feel a wee bit jetlagged. Amazing what consistently waking up at a bad time can do to you. Not a big problem but definitely not optimal

Mil press
stick x million
bar x 5
65 x 5
75 x 3
90 x 5 x 5

Barbell Hacks
35 x 15
55 x 12 x 4 sets

these are strong but legs are definitely tired. Might have to re arrange the leg schedule soon ; as I get stronger and do more loads I have to wave them more I think. It's coming up, all the leg work is deeper and heavier and for more sets and reps.
they need to be a bit fresher.

Floor pushups
15, 13, 12, 10

VERY solid shoulder working well

Hip Sled
250 ft x 4 laps

not bad considering how tired my legs have been.

Ok a day off then probably some kind of 28 kg swing work on wednesday. even if I do 8 minutes it will give me a solid idea of what my condition is for a 32 kg swing test when rested. Do have the Summit this weekend so it's probably not a great idea to trash myself too much :)


Sunday, March 15, 2015

Sunday Ruck steady and slow

As is usually the case after a beast swing workout the next day's ruck is slow and hard. Nothing sore(especially my lower back) validating my theory on the oly shoes for swinging, again. But the calves, thighs and glutes were pretty tired for the first 8 laps then just plain beat for the last four.

This is basically "pre- exhaust" training, ala the old bodybuilding technique of doing isolation exercises before compound ones to really target a muscle.Pretty much the same here and by the last laps it was as much a mental exercise as it was physical.

Just put one leg in front of the other.:) Don't quit and , towards the end don't even stop because it makes it harder

Got my iso squats in about 9 sets as some sets it was just easier to keep moving

47.4 lbs ruck
twelve laps
two hours 10 minutes
17,300 steps! must have been walking with small strides

time to roll and stretch out and a hot bath!

presses tomorrow


Saturday, March 14, 2015

48 kg One Arm Swings ( 150 reps), 48kg belt squats, horiz pushups, crawls

this is last months 48 kg set without Oly shoes

Interesting workout. Not feeling very fresh as left QL got a little wonky after greasing the groove the last two days with horiz TRX rows, My shoulder feels really good but my ql for some reason was tight so it wasn't a great night's sleep

Still had my mind on 150 total reps at 5/5 focusing on power drive and acceleration since we are doing so many reps on the other day. Didn't feel weak but it took forever to warmup even though it was pretty warm in the gym as 8 am already. Summer is here it seems, forgetting spring again.

Of course, if we don't get some rain soon it will matter not at all :(
Plus, the was the first time in Oly shoes with this weight. took awhile but definitely felt my glutes and legs getting tired not my back so that's good.

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 5/5
40 kg x 5/5 ( not great jumps not really warm yet)
48 kg x 5/5 x 15 sets
150 reps
15,900 lbs work

Every set after ten was a "wait and see if this is the last one" but it worked out. Finally got 'warm' at set 8 .lol

this is the last time I did 48  kg for a pr of 154 reps in 11 sets of 7/7

Belt squats
4 sets of 10 48 kg
these felt very solid and standing on the plate was perfect.getting good ankle and knee flexion here.

Horizonal p bar pushups
4 sets of 13, 14, 15, 15

shoulder felt great, these were solid

Leopard crawls
3 sets of 60 feet. feeling much better than wednesday.

ok not bad at all. Glad things finally warmed up.
big ruck tomorrow then we'll what happens Wed. Scheduled for 28 kg swing test but not sure I should do it this close to my presentation on Sat. Should be ok but we'll see how things go with presses on Monday.
Always another day to train!