Wednesday, June 20, 2018

24 kg speed swings 14 min 9 PRA,120 lb strict press,137 x 3. walking lunges, compound laterals



Good one today, all things considered.

24 kg speed swings
15:15 9 PRA
14 min
252 reps
13, 356 lbs tonnage
RPE 8

lots of mental distractions prior and, actually during, but physically felt pretty good

Strict press
45 x 5
65 x 3
85 x 3
107 x 3
117 x 3 x  5 sets
127 x 3 x 3 sets
137 x 3 x 1
127 x 3 x 1

The layback seems to be the most reliable trigger. Before I did the layback and finished in that position, as I didn't have mobility to get under the weight. It's not perfect but now I have way more so I can actually get under. But, timing is everything

Also, used the belt today. It felt ok. I alternated some sets with and without it and couldn't tell a lot of difference but there's no reason to believe it wouldn't help me get 200. I could live with that :)
I will use it Monday and see

Walking lunges
3 laps of 40
slow and deliberate. completely concentrating on JUST the left leg on each step has made all the difference. Right TFL and psoas are no longer locking tight and the flow is better. Plus getting more left leg work thats' needed

Left VMO is too small to my right. Time to make time for banded TKE's for high reps


Compound laterals
3 sets of 7/7 with 20's

BW 172!!!
 BF 12.2

ok either I'm fatter or more muscular. Either way, no carbs today a real fast morning as I have to be no more than 170

datsit. ruck up tomorrow

Monday, June 18, 2018

190 lb Strict Press miss, 40kg belt squats, floor pushups, compound laterals

Felt strong but missed anyway today. Weird. Woke up yesterday with my right thumb out of joint and painful as hell. Wasn't too bad the start of the day but got worse as the day went on and had to work the crap out of the hand and forearm to try to unlock it. Not the best way to spend  fathers day but I had no choice.
It was the 40 kg goblet squat for sure and the radius of the lower arm and the scapoid bone of the wrist weren't sitting right and I couldn't even get down on the floor and place my palm flat against the floor.! Unacceptable so I worked on it it
Pulled out all my tricks, even voodoo flossed it ( which seemed to help)  but only when I taped my wrist with athletic tape did I realize it was mainly the radius that was twisted and not articulating correctly with the shapoid. Started stretching palms down as best I could ( as little weight) and externally rotating elbow pits and things started to mobilize, move around and things felt better

Slept with tape and woke up much better. Still required work all day today and I had no idea how the workout would go, especially since I was planning on taking 190!

So while I was tired and tweaked I also felt strangely mentally ready so I gave it a go. Warm-ups went deceivingly well and I actually thought I might make 190 after the THIRD try at 180!!

Strict press
45 x 5
65 x 3
85 x 2
120 x 2
135 x 1 strong!
150 x 1 even better
165 x 1 decent
170 x 1 a bit out on front
180 x X out in front
180 x X same
180 x 1

190 x  X


190 x X not as good as above

I'm just driving with my triceps more than my front delts and the bar is going forward and not back enough. Given my still serious lack of full shoulder flexion it's not a  mystery why but I still think I can find a work around, lol

Never quit trying!

170 x 2 way too hard, still in front
160 x 3
150 x 3

done. have to figure out a different groove. back to study videos

40 kg belt squat
4 sets of 12
close stance feel goo

Floor pushups
( found a position that didn't hurt at all a good sign)
3 sets of 40 !

combo laterals
3 sets of 8/8 with 15's

dead tired and hungry

BW 170 !
BF 12.9

datsit a needed day off!

Sunday ruck 45 lbs



This went pretty well. calves still got tight despite wearing the mid top Salomons  and only carrying 45 lbs. Going through a weird phase it seems

But I didn't stop to squat and things loosened right up after the second lap! Still had to stop every now and then to just let HR come down and legs relax a bit but definitely better. fast pace overall

finished 10 min ahead of time feeling ok

45 lb ruck
12 laps
1:50 min total time
RPE 6.5

nice and cool and overcast for most of it.love that

BW 169.4!
BF 12.7

datsit

oh yea just saw these boots and have to say I just may not be able to stop myself from getting them

https://www.goruck.com/creating-macv-1/


Saturday, June 16, 2018

60 and 68 kg One Arm Swings, 40 kg Goblet squats,crawls, lateral combo



This went very well. I felt surprisingly strong today. Even my grip didn't give me much grief on either of the heavy bells and the height and transfer with the 60 kb were solid. Only the second workout ever with it but my instincts were right about this bell. It's the right size for my real overload day. Don't really need to do the 68 but I don't want to lose touch with it.
Still not ready to transfer, especially after 7 sets with the 60 but the three sets I did with it were solid

Got to remember to breathe more though, I almost passed out on the start of the second hand on the second set! Some serious freakin tension there!




One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7 sets 70 reps = 9240 lbs
68 kg x 5/5 x 3 sets  30 reps = 4500 lbs
13,740 lbs tonnage

RPE 7

Goblet squat
24 kg x 5
32 kg x 5
40 kg x 5 x 2

as usual holding these is the biggest overload


crawls
3 laps of 75 ft
really prefer doing these on this day as opposed to Wednesday

combo laterals
3 x 8/8 with 20

BW 171 !~ shit
BF 12.4

not bad but was 170.4 yesterday and was hoping to go in the other direction

ack

eat less

Thursday, June 14, 2018

45 lb ruck hot and fast



Summer is completely here and the ruck at 1 pm was at 88 deg but  I felt pretty good about it. Acceptance is the first key to heat tolerance training I think. The more you fight it the hotter it seems but I think I was just in a good mood.

Easy day just two clients, everyone else cancelled. Got new tires on the Mustang and did some things I rarely get to do during the week so when i got to the ruck I was actually eager to go.

I wore the Danner's with XOSKIN crew socks and made sure to lace the boots lightly. That seemed help.

I didn't time laps but I was moving and things felt pretty loose and fast. My lunges for a change were the bodypart being challenged

I did stop every couple laps as the fast pace was tightening my calves up but they released quickly. finished 10 min early too so I know it was fast

Last lap the right foot at mid sole started to ache a bit it felt like the pace not the mechanics but it's fine now

Good one

45 lb ruck
6 laps
50 min
RPE 7
pace : fast

BW 170.4 !
BF 13.4

should be under 170 tomorrow am.

dasit

Wednesday, June 13, 2018

24 kg speed swings 12 min 9 RPA,120 lb strict press practice,walking lunges, wt pushups. compound laterals



Good day today.Solid sleep, woke rested for a change. Was still overweight ( 171.4) so it meant a full intermittent fast today (almost perfect) and felt very good again doing that. As long as I caffeinate correctly

Decided to bump up the reps per arm to 9 ( thought about 10 but it was freakin hot today= 87 deg ) and thought best to ramp slowly

it was fine

24 kg Speed Swing
5:15 x 9 PRA
12 min
216 reps
11,448 kbs tonnage
RPE 6.5

the extra rep per set go the HR a bit higher than usual, but that was the goal. It worked. It sucked just a little at the end but other wise strong

Strict Press
45 x 5
65 x 3
85 x 3
115 x 3
120 x 3 x 10 sets

good one too. got under the bar a bit more on the takeoff and that seemed to help make the bar/body connection more solid
ach back
then elbows up and squeeze the bar
press

also practiced NOT pushing forward for the lockout, and just staying back but guiding the bar overhead and that worked pretty well but in the video above I pushed forward under the bar more than I wanted to

still a good practice

walking lunges
3 laps of 40 steps
same as last week, focus on it like it's a left leg only movement and things felt very balanced. I was overweighting the right leg and that was getting it way too tight in the TFL
much better now

Wt pushups
bw x 10
53 x 10 x 3 sets

very strong

compound laterals
3 x 8/8 with 20's

strong

BW 171.4
BF 12.7

need to get below 170 again

datsit

Monday, June 11, 2018

Strict Press 180x1, 187.5 x X, 48 kg belt squat, floor pushups, combo laterals

This was a tough one. I good one but a tough one. This freaking move is SO freakin delicate. The groove has to be SO precise that one little mistake and it's done. Almost impossible to save. Not like any other lift I've done. Crazy in it's precision requirements and so much to remember and control under the most intense pressure!

Strict Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 1 good

150 x 1 strong too
160 x 1 ok ten pound jumps
165 small jump 160 not that strong
170 better groove
180 x 1 big jump but not tight enough at start

185.5 x X SOOOO close


ALways remembering ONE thing but forgetting the other! I remembered to really lean back at start but forgot to re lift the elbows. well. I didn't forget as much as decided not to as I was leaning back so much and thought the elbows were high enough
They weren't, or, something else mechanically or elastically is going on but it wasn't good enough. I should have made this .
then
185.5 x X bad miss. No where near layed back enough at start. Too much on my arms at walkout and not enough on torso
172.5 x 1 ! shit
172.5 x 2  better layback and elbows!
165 x 3 strong!
155 x 5 Best! 

48 kg belt squats 
( oly shoes no plates)
close stance
12, 14, 16, 18

these were tough. Liking this new groove. Not as much depth but interestingly, more leg involvement!

Floor pushup
2 sets of 45
1 set of 30

cooked!

combo laterals
3 sets of 8/8 with 15's slow tempo

BW 170.6
BF 13.3


datsit

Sunday, June 10, 2018

No stop 45 lb ruck

Confused me this morning. Slept well, stretched out, did my 100 ups to warm-up, and lightened the ruck by 5 lbs to 45 total and still my left ankle ( this time) decided to tighten up making me slow up again, right from the start!
Relaced the boots ( idea was they were too tight at ankle juncture ( that helped a bit) but then I thought that perhaps it was the isometric squat stretches that I do each lap that had something to do with it.

Hell, I don't know but I haven't tried it so why not. My legs in general just were getting tighter as well as the feet. It shifts from right foot ( 3rd metatarsal to ball of great toe to left calf OR anterior tib, also on left! I'm sure the heavy work on Saturdays is at root cause but that's not going to change so I have to figure it out as is.

So on lap 5 I went straight through , and that seemed to loosen things up, then again on 7 and 8 and by now I was really loose and fast and was flying!  That's weird! But it felt great, much like I did on Thursday. It would be so nice to have my lungs and conditioning be the limiting point and not my calf tightness

I so remember being on 'autopilot' when I ran and sometimes when I cycled but I haven't felt that in so long rucking. This might be the right thing to do. I get plenty of human chair squatting these days and it's easy to come by if I want more

Stop breaking the rhythm and tightening things up every lap might help. Hope so. It's been a real drought for my rucking of late.

45 lb ruck
12 laps
1:50 min ( not squatting saves time too)
last lap : 7:17!!
5 iso squats ( first five laps)

BW 170.4 oops
BF 13.3

ok lets see if I can pull my head out of my ass mentally for tomorrow's presses

also rewear mid height salomons too. I'd hate to have to buy ANOTHER pair of boots but I have to get the right ones.

datsit