Thursday, September 03, 2015

Hour Ruck

Rushed for time today but got it done. Since I will miss the long ruck on Sunday because of the workshop I left the full weight in the ruck. Only 7 lbs more but I could feel it. No problems from yesterday's swing fest and got a full one hour stretch out this morning. Nice to have that 6 am hour open again if even for a day.

55 lbs
6 laps
55 min
3rd lap pace = 8:20
Last lap pace = 8:05

nice and cool out today fall is in the air a bit.


Wednesday, September 02, 2015

Speed Swings 17 min,walking lunges, parallel bar pushups,kb rows

Well the rule still stands; you can't tell if it's going to be a good workout by how well you did or did not sleep the night before. Or how you feel going in. It might just be that the worse you slept or feel the better you might do.
That's the case today. rough night's sleep last night and was a bit concerned it might hurt more than usual in the swing workout but it was the strongest effort EVER in this protocol. Groove was good. body felt good, wind, power the whole shebang.
Didn't have to double breath at ALL for the duration and that's hasn't happened since I discovered how much it helps and that my back can tolerate it.
Ended up with a more heads up groove , staying back behind mid line more than usual. Left side of lower back, which has been touchy sometimes towards the end said nothing.
Innov8 shoes felt perfect and I could tell the angles are just right for my power production. First time I used them in this protocol

Speed swings
24 kg x 15:15 10 reps per sets
340 reps
18.020 lbs
9 tons!

Best recovery ever as well. Good power output throughout the set.

Walking lunges
4 laps of 20 first two sets unbroken
taking longer more upright steps and then letting the knee move forward more. More pure quad and ankle work and adductors

Parallel pushups

70 reps
these felt strong too!

kb row
24 kg x 8/8 x 3 sets

finished strong.

ok ruck up tomorrow


Monday, August 31, 2015

110 lb Military press( PR tie), 36 kg Belt squat, 40 rep pushup PR,Sled drag and crawls/rear delt

Very strong day today. All parts attached and  a"go" although I was tired all day for no good reason. Slept well and enough but must have waken up at an odd time in my sleep cycle because I just couldn't get going, no matter how much caffeine :)
 Of course it couldn't have been jumping right back on the horse with 40 kg swings and heavy rucks? Naw, just gettin' old :)

But I forgot how strong one can be when they don't feel good coming into the workout. PLUS I was solo as Glenn is out of town working. Hot as shit too for good measure.
Shoulders are still as plumb and even as I can ever remember too, and holding. Elbow back to normal too.

Was going to play it by ear and it worked out strong!

Mil Press
 stick x 5
bar x 5
65 x 5
65 x 3
85 x 3
95 x 1
110 x 5 x 5 tie PR!

this STRONG and much more solid than the first time I did it. Thought about putting on 115 and doing 3's but decided it was a big enough jump from last weeks 95 lbs and I was right. By the last set I was tuckered out. But shoulders felt good, speed was decent and overhead ok as well.
Much harder to concentrate on the lockout when I have five heavy reps to do :)
The Innov8's were perfect here as well, Much better rooting for me than the Risto's

Belt squat
36 kg x15 x 4 sets
 great groove here as well and most reps/set I've one in a long time. Again the shoes felt perfect. Legs felt properly cooked.

Floor pushups
1 x 40 PR!! five more reps than last pr. very solid
1 x 16 lol cooked triceps!
1 x 15 done!

Sled pull
105 x 250 ft x 3 laps

Leopard Crawls
1 x 50 ft.

have to put these back in. felt great.

Band rear delts
3 sets 15 with red band

I do like this version.

solid solid day

BW = 162.4 this AM


Sunday, August 30, 2015

Sunday Ruck

ok back in the saddle. This was more solid than expected until lap nine. then it got a bit hard. Had to tell myself " this is where the training begins'.
Not when it's easy but when it actually starts to challenge you.
Everything else was fine, legs, wind back and even both shoulders still feel the most even they've had in eons! Have to say the ruck actually doesn't feel heavy anymore. It doesn't feel light but it's not heavy either  :)
Yesterdays work and skipping last weeks heavy swing and ruck made things a little tougher but today got them back on track

Ruck wt : 54 lbs
12 laps
1 hr 55 min
10 iso squats
7th lap pace=8:10
last lap pace= 7:50

Barbell presses tomorrow


Saturday, August 29, 2015

40 kg One arm swings 172 reps PR,double clean squats,pistol practice,parallel pushups, side delts

Today wasn't hard but it wasn't easy, either. Missing last weeks heavy training made it's presence felt just a little. Rest doesn't help as much as consistency for higher levels of strength or endurance. The base foundations stays easy but the top edge always falls off quickly.
That's just the way it is
But it does come back fast

Took the innov8s out for a test ride and they performed perfectly! Literally fit me like a glove, just like the running shoes. SO light and flexible but plenty of support and the heel height is perfect as well.

One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
40 kg x 9/9 x 4
          x 10/10 x 1 ( miscount!) Pr for reps
40 kg x 5/5 x5
172 reps Total reps PR
15, 136 lbs

was thinking of test this weight for five minutes but then I realized I haven't done 10 sets of 10/10 with it. That has to be the requirement for any bell. 200 reps in sets of 10/10
getting closer

Double bell clean and squat
2 20s x 3 x 2
2 24's x 3 x 2

as usual I just don't like doing double squats, trying re clean each rep was awkward too, too much moving feet out to adjust stance. Plus, as usual it's more abs for me than anything. But the bells felt light and the squats decent

Pistol practice and Kickstand squats
4 sets of 5/5/5

these felt good except for the rings allow too much arm help AND sitting back. will go back to the hand spot. more realistic positions. leg strength felt good and ROM too.

Parallel pushups
3 sets of 20

elbow and shoulder fine

db laterals
3 sets of 12 with 12 lbs

ok roll out and hangs later. big ruck tomorrow. missed last week's ruck too. this should be interesting


Thursday, August 27, 2015

Fast Ruck

Nice and toasty today. into the mid to high 90's. Not bad at all, hit the ground running with Tracy. Six laps feels like nothing these days

Fast ruck
ruck weight = 49 lbs
six laps
58 minutes
last lap pace = 8:00

It was weird though having missed the last Sunday's ruck even I spent the weekend walking around with a ( light) pack and walking more than I would have had I stayed home.
Legs felt light and loose but it took me a few laps to find my rhythm.

New Innov8's are here can't wait to swing in them Saturday


Wednesday, August 26, 2015

Speed Swings, 24 kg 14 min, walking lunges, Horiz bar pushups,kb row

Another solid speed day in the books. We jumped up from 10 minutes last week and it went ok but in weird stages

First five minutes were easy
Second five were moderately tough but mainly mental hard to stay focused on staying calm
Last four just cruised by and then it was over before I knew it. very distinct stages.Elbow is perfect,completely back to normal. Strange too but I'm happy and for the first time in ages both shoulders are as balanced together as I can remember.
Maybe the torque is, as I've been saying, just working it's way out of my body. maybe it came out the elbow and is gone :)

Speed Swings
24 kg
10 reps per set
28 sets
280 swings
14,480 lbs
7.42 tons

Not as powerful as I hoped but they were steady. Still a bit off my game per the travel.

Walking lunges
4 laps of 40 steps

hard after the swings, as usual but not weak

Horiz Bar pushups

68 reps upper back was tired but shoulder and elbow were great

KB Row 20 kg x 8 x 4 sets

ok back to a ruck tomorrow!

oh yea decided to sell my Risto's, the toe box is just too narrow for me and it's harder to get rooted. Buying a pair of Innov8 fast lifts. I've pretty much worn Innov8's continuously since my TKR and they fit my foot perfectly. All three pairs.
Hopefully their oly shoes are built on the same last