Monday, January 27, 2020

40 kg One Arm Swings 10x10/10, Wt Pushups, laterals



Was feeling pretty fried this morning even though I had plenty of rest/naps yesterday and a good nights sleep and plenty of food.
CNS felt a bit punchy and today was the highest volume of the cycle which always falls the week after the heaviest part of the cycle

It seems it was like this last time and if it happens again I'll throw a medium/ weight low volume day in-between ( 32 kg x 10 x 5/5)
But today I just tried not to push too hard or go too fast between sets. It was still hard. It's still 200 reps with the 40 with max acceleration

One arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x  4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs
RPE 8.5


Wt Pushups parallel bar
bw x 10
53 x 10
85 x 10 x 2
hard today just tired

Laterals
3 x 8/8 with 15s

BW 173.4 ( ice cream and cake!)
BF 13.9

Sunday, January 26, 2020

50 lb ruck 5.6 miles

Got a new pedometer/watch and it confirms what I've been suspecting; my iphone pedometer is way off.
I've been counting the lap distance as 4.5 miles- my watch now says .5 miles which is what it feels like also confirming I'm not walking just four miles for my twelve laps but 5.8 ( depends on if I cut the corners)

So even with stops for iso squat stretches and rest pauses I was walking 3 MPH today which is my normal pace

My last lap was at 7:45 for the 1/2 mile laps which makes the pace at 15.5 min/ mile and that wasn't my fastest by far

Good to know

12 laps
10 squat stretches
12,977 steps
5.8 miles
2:05
last lap : 7:45

and this was tough today. legs were heavy and achy from the pistols yesterday as well as everything else but I went slow and just plodded on

Glad I got it done

215lb press x 1, 220 x X,pistol practice, floor pushups



SO. DAMN. CLOSE.

 All systems were go except for only weighing 172 (!). It was even warmer in the garage than it's been in weeks, which helped

But I had to take 215 lbs first as I missed that last week and have only done it once before. It was a 6 second effort and took just enough out of me I guess to keep 100 kg for another week
Both were solid grooves


Last time I attempted 220 I went straight to it after 205. that's what I'll do next week now that I've reclaimed the 215!

Then went down to 207.5 for 4 singles ( this was the slowest , and hardest of the attempts)


this was also the first workout that I did not miss a weight on the way up! Usually I screw up either 195 or 205 and have to take it over and skip it but today everything was good up to 100 kg!

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1 ( ties PR)
220 x X
207.5 x 1 x 4

pistol practice ( top down)
4 sets of 5/5

solid! have to really grip with the big toe and everything's better

Floor pushups
3 x 50!
much better. I really think these help my heavy presses a lot!

BW 172
BF 13.1 (b)

Thursday, January 23, 2020

30 min ruck

Got started late but didn't want to miss another thursday so I did a strong 3 laps in 25 min. Helped I had some pizza a few hours earlier and wasn't hungry and racing to get home to eat. Cool out too and overcast, just my style

Legs and feet felt good

48 lb ruck
3 laps
25 min
RPE 6

BW 173.6
BF 13.9

Wednesday, January 22, 2020

185 lb press x 1 x 12, 24 kg speed swings 10x10,laterals, lunges



this went great. Really waiting after unracking and letting the leg tension build seems to be key. It really worked great except for the 10th set in the video ,lol. Just went too soon and the legs gave a bit. Can't let that happen again. My legs are the key and my weakpoint

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12

24 kg speed swings


10 sets of 10.

these felt great. Thought I might have to go a bit lighter ahead of schedule but   this was fine

Laterals/ lunges
3 sets of 8/8 15 lbs
10/10

BW 174.8 !!
BF 13.9

had a bunch of carbs yesterday have to do that again Friday so I can be this weight again for sat am

Monday, January 20, 2020

60/68 kg One Arm swings 7x5/5, 3x5/5, wt pushups, laterals



Well this was hard ,lol! Having trashed legs from yesterday didn't help but it couldn't be avoided. All parts are still attached so that's good.
Plus I made a right to left transfer with the 68 kg for the first time ( after missing it on the first attempt!)
Strength was good though and the 68 actually felt lighter than the 60 ( perhaps being more scared helped ,lol)
Grip was as solid as ever and I felt the loading in exactly the right places: legs and hips NOT my back
That's always good.

here's the 60 kg set



and the botched transfer


Didn't get my right hand turned enough nor did I have enough height but I didn't hurt anything which is key and I made it on the next try; basically by throwing the damn bell! glad I caught it right!

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7 (70 reps/9240 lbs)
68 kg x 5/5 x 3 (30 reps/4500 lbs)
100 reps total
13,740 lbs

Wt pushups parallettes
bw x 10
53 x 10
85 x 10 x 2

strength is coming back on these. definitely a mistake to stop pushing these

Laterals
3 x 8/8 with 15s

BW 172 ,8
BF 13.9

Sunday, January 19, 2020

Slow to fast ruck

Having missed Thursdays ruck I was worried about my legs. With only two sessions  a week when I miss half it seems to takes its toll

Today was no exception and my legs felt stiff, heavy and wooden getting started, and, as usual it took over an hour for my lungs to open up.

40 degrees or so to meant it was more than brisk.
I took my time though and stopped a little more often to let the legs relax and get loose
Plus ten sets of squat stretches

50lb ruck
2:05
10 squat stretches
last lap 7:30 or so
RPE 9/6

BW 172.2
BF 14.9

Saturday, January 18, 2020

215/217.5 x X, 205 x 1 x 5, pistols, floor pushups



Fucking weird day. Great prep, sleep, food (just a bit light however) no body issues but forgot the most important part of my set up PAUSE LONG ENOUGH TO BUILD TOTAL BODY TENSION!!!

Fuck.

And, as usual when I don't do that the bar goes forward and I don't have enough lower body tension to stay locked in.  Totally forgot that as I was so focused on the correct bar path ( back, then up).!

215 x X


 same problem but it was the same from 205 on until the last down sets where I figured it out

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x X ( rushed setup)
207.5 x 1
215 x X
217.5 x X  x 2 hadn't figured it out yet
205 x 1 x 5  Finally remembered. made ALL the difference

DAMN! what a waste. It was freaking cold in the gym too 39 degrees!

Pistol practice ( one finger spot)
5 sets of 5/5
strong

Floor pushups
3 sets of 45
strong as well after all those presses

BW 172.2
BF 13.1 B
W 57.3