Saturday, October 25, 2014

24 kg combo swings 300 reps,24 kg double front squats,pushups crawls



Very happy to not be swinging a heavy bell this week! I might need another light day in between the 32 kg and the 48 kg workouts. As the volume goes up across the board recovery is getting tougher, even as I get fitter.

Perhaps
24 kg
32 kg
40 kg
28 kg
48 kg

??

Might make sense. 32 is still 'heavy' for me and then it's straight up from there. I do know that today felt good but I still had to up the volume a bit to get that next level adaptation. I thought I could add in some two hand swings and not lose the acceleration on any of the reps. worked great.

Two hand/ One arm swing combo
16 kg x 5/5/5 x 3
20 kg x 5/5/5
24 kg x 10/10/10 x 10 sets
300 reps
15,900 lbs work! best workload yet!

I can see working up to 40 rep sets here, it's just a minute but a totally different energy system and even better foundation work now that my work capacity can handle it. Snatch Vo2 training will help this too.

Goblet squat warmup
20 kg x 2 x 2
24 kg x 2


Double kb front squat
2 16s x 3
2 20's x 3
2 24's x 3 x 3

these went very well! moved my stance in a lot, kept my toes straight and rested my elbows ON my knees( that told me I had depth). This was a like doing a double bell goblet squat. The elbows become the pivot point and allow me to work my upright chest and still sink my hips.
It's still a 'drill' but it's the next progression to strengthen the thoracic extensors IN that deep squat. Very strong position and the reps were solid even though it was tough from fatigue.
Also makes me squat straight down

Pushups ( on horizontal pbars)
 4 sets of 14!
no clunking at all. stability is increasing all the time

Crawls
three laps of 60 feet

felt very very strong. Ok lets hope for a better ruck walk than last week

datsit
neverquit


Wednesday, October 22, 2014

Snatch Vo2 35 sets/6, Overhead holds, walking lunges, pushups



Tough one today. Still haven't really caught up on sleep but all the joints feel pretty darn good. Just a bit tired.
Got though it though and it wasn't that bad. I had to stop this for awhile because it was tweaking my back with all the asymmetries that were going on with my knee but it's all coming back to me now. This is a GREAT workout, light and fast and the only kind of interval training I seem to be able to make myself do.
I like the speed of it more than anything. I miss being able to move fast and I used to be SO freakin fast. :)

Snatch vo 2
16 kg
15;15
35 sets of 6
210 reps
7560 lbs work.

definitely on the upswing and technique is falling into place. Definitely going completely by feel here, not worry at all about doing it ANY specific way except as fast and efficient for speed as I can,
Have to get this on tape as I don't know how it looks really.
My lockout feels ok but it also feels like it's getting better; opening up and that's good.

Overhead holds
15 lb bar x 30 sec, 45 sec , 60 sec

this was good. Light but on purpose .definitely better than the kb overhead. this will payoff I can feel it.
Walking lunges on grass
4 laps of 40 steps

Love these, getting stronger all the time. really letting the knee move forward as I lunges, I think of walking in deep snow.
Thinking also of adding in backwards walking lunges as the next progression

Parallel pbar pushups
14, 14, 12, 10

these went good. when the shoulder starts too tire it starts to 'thunk' and I know it's time to gear down. BUT I can do some much more than in recent memory and it's still increasing :)

datsit! me one tired puppy two days off till 24 kg one arm swings. Nice. Lots of stretching to do

neverquit.


Monday, October 20, 2014

70 lb Barbell Military press, 40 kg goblet squat pr, floor pushups,sled.



It definitely isn't pretty but I did it and it's a PR. This was the second attempt. The first I let go at the bottom as I didn't have a solid grip on the horns. And, that, without a doubt was the hardest part of this- swinging it up to the rack position.

I did not take this seriously, I just did it as a lark, an afterthought, which is precisely why it basically kicked my ass and threw me around like a rag doll. I haven't done the 36 kg for a few months( july 24) but that one was way better. But it was also done as the main course in the workout. Not after ten sets of presses. Eithe way it's done but it has to be better.

Definitely also feeling beat up today. Got a decent 20 min stretchout in the am but I am tired. Not much sleep last night didn't help either. Tracy got in late from her trip and then I couldn't fall asleep. No worries.

Barbell Press
15 lbs x 5 x 2
45 lbs x 5 x 2
55 lbs x 5
65 lbs x 5
70 lbs x 5 x 5 !
55 x 5 x 3
12 total sets! these felt very solid. It's all coming together. wore my Oly shoes for this and that helped as I suspected. Helps me get a better lumbar arch and that always helps me.

Also, just as in my bench I have to flex my lats and raise my chest FIRST to start the press or 1) my shoulders hurt  and 2) I'm no where near as strong.this felt good. Hard but good and I could really feel the triceps working - AND how freakin weak they are! They will get bigger and stronger too.

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

missed the first attempt by not getting the swing up right. Bad rack and I let it go in the bottom
40 kg was freakin heavy :)

Pbar pushups
12 x 1
11 x 1 ( left tricep spasming a bit)
Floor pushups
2 x 10

better, I think the tri got overdone and the pbar work was too similar. it's ok now

Sled drag
95 lbs x 250 ft x 4

these were strong and relatively easy.

need some rest now!

datsit
Neverquit


Sunday, October 19, 2014

Sunday Ruck: Step down week



After such a strong and hard training week I knew I would hit a wall sometime soon and I thought it might be this morning on the ruck walk. It was. I had planned to step back, rather than fall off, the peak I've been on and it worked out well to do so.

Still two hours with a 40 lbs on your back is a long walk when things are tired. But I decided not to time any of the laps and just let my body set the pace, regardless of how slow it might feel. I did pretty well timing just the 6th and the 11th lap to see how close my perceived exertion was to real time.

It was pretty close and the pace wasn't so bad. Legs were just tired from the start. My  6th lap was 8:25, not bad at all. and my 11th lap after feeling that going so slowly wasn't making things easier was a solid 8:05. It was easier to push it then to hold back but I needed to gear down nonetheless.

This was just a pure slog but the legs are not hurt or achey, just tired. Sweated a ton with the humidity high and lost 2 lbs of water !

So

40lbs
2 hours 10 minutes  walk

barbell presses pushups and goblets tomorrow

datsit
neverquit.

Saturday, October 18, 2014

48 Kg One Arm Swing, double PR, 20 kg double kb front squats, pushups, crawls



I had a good feeling about this workout and it all came about. I knew my old 48 kg one arm swing PR was 120 reps, done  in sets of 6/6 back in the end of May . Last weeks work with the 40 kg was my strongest yet so I had high hopes for this work but the question was how to do it?
11 or 12 sets of do as I did last week and do 9 work sets and one of 10/10. That would give me a double pr, and secretly, what I hoped I would be able to do.

But I would keep all options open til I got hands on bell as that is the only thing that matters : how I feel during THAT workout. There is always another workout :)

But the AM stretchout was good, the bell warmup as well and the Beast didn't feel as heavy as usual and my grip felt UBER strong.Endurance was solid and I was recovering well between sets.  Joe moved south so it is just, at best three of us so that means less rest. It was no problem

One arm swings
16 kg x 5/5+ 5 two hand swing x 3
20 kg x "   "
24 kg x 5/5 one arm swings
28 kg x 4/4
32 kg x 3/3
40 kg x 3/3
48 kg x 6/6 x 9 sets 108 reps
          x 10/10 pr
128 reps PR
13,568 lbs

SWEET.

here is the fifth set of 6/6


Double kb front squats

Didn't want to go too heavy after all that work , even though my back felt fine. Makes sense to have these in opposition- weight wise- with whatever the swing workload is. Heavy swings, light squats and vice versa

Moved my stance in closer and it felt better. deeper and stronger.


2 16s x 5
2 20s x 5 x 4 sets

Horizonal p bar pushups
13 x 2
12 x 1
11 x 1

these felt strong as well :)

Crawls

3 laps of 50 ft

getting stronger too. trying to get and keep hips even lower

ok then! nice roll. back off next week. I have travel again in 5 weeks so I probably wont go hard on this weight at the end of next cycle

AM bodyweight 160.4

Ruck tomorrow that will be interesting as well

datsit
neverquit

Wednesday, October 15, 2014

Snatch Vo2 30 sets of 6, snatch holds, walking lunges, Pbar pushups

The roll held up well today with the body feeling no problems and recovery pretty solid for a wednesday.
Lots of squatting during work today and legs feel pretty supple.
30 minute full bodystretchout this am

Snatch Vo2
16 kg
15:15
30 sets of 6
180 reps
6480 ft lbs work

Overhead position felt very solid given I did so little overhead prep today. Shoulders definitely felt better since the military press workout Monday. That's encouraging. SO much of the shoulder "ache' comes directly from the flexor policus longus. When the shoulder feels "out" if I release that muscle the elbow adjusts into neutral and the shoulder ache disappears! Very strange fascial connection there but it is very consistent.

Snatch holds
18 kg x 30 seconds
20 kg x 30 sec
22 kg x 30 sec

not sure if this is right. Right arm definitely fighting the movement and had a strange tightness in the rectus at 25 sec so I stopped.  I think barbell overhead would be better or just a light barbell press.Keeping the bell moving seems better than the holds.
abs feel ok now

Walking lunges
4 laps of 40 each leg.

nice burn and hr very high after all those snatches too.

parallel bar pushups
4 sets of 12, 12, 11, 10

these felt the best this grip has
 solid

datsit. Time to stretchout eat and relax

Neverquit.
the problem is obvious :)

Monday, October 13, 2014

65 lb Military Press, Pushups, 32 kg Goblet squat, hip sled



The roll continues. Had a solid stretchout this morning but everything felt good to start with. No carryover from the weekend.That's the big goal.

Set up the squat rack so I could press overhead without hitting the rafter and it worked great.

Standing Mil Press
35 x 5 x 3
45 x 5 x 2
55 x 5 x 2
60 x 5 x 2
65 x 5 x 1 pr

this felt great and is definitely the right move for me. For all the other sets except for the last I held the last rep lockout for a  2-3 count.The ROM gets better each set. So cool to be able to do this again. I can see 100 lbs for fives no problem soon.

Floor pushups
5 sets of 10

ten is the magic number. more than that and the shoulder starts to get a little noisy and starts to clunk. plenty of good work though

Goblet squats
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 3
28 kg x 5
24 kg x 5


these went great. Very easy. I can get much deeper here than with double front squat but they are both good for me. This was the easiest 32 kg ever has been

Sled drag hip
95 lbs x 250 ft x  5 laps

easy.

another solid solid session. Now to roll and stretch and get ready for Snatch Vo2 on wed. 30 sets.

datsit
Neverquit