Sunday, May 28, 2017

Slow and hard ruck

Doesn't seem to matter if I kill my legs with low rep heavy swings or high rep super powerful swings,these days Sundays are tough! The photo above isn't me but that's what it felt like,lol

Yesterday's full force swings really depleted everything in the quads, calves and hips/glutes. In a great way but they were not in the mood for fast and furious today. Barely in the mood to move at all

But of course that isn't even an option so I just got out the door and did the best I could
Hell, I didn't even know I was in trouble til the first block. Felt fine waking up.

And lots of little things, wore the wrong pants so each step was even harder than it should be, had to try to free a bird trapped in some cage the city uses to protect some pipes and that took time right at the start.

Everything was conspiring for me to move slow and stop a lot. Haven't had one of these days in forever so I was due

It didn't help I was very low carb yesterday, too :)

It took about 1.5 hours for my legs to loosen up! But they did.Unless I started to go fast, then they yelled at me. I listened

50 lb ruck
12 laps
10 support squat stretches

BW 166.4 !!
BF 11.7 !
W 57!

lets hope this continues

presses tomorrow, 145 for working towards 5x5


Saturday, May 27, 2017

Bulldog One Arm Swings 10 x 10/10. Arm casts/hack squats, sandbag pushups, side laterals

Another super strong day today although since I weighed 168.6 (!!! )this morning I should be! WTF? Where did that come from? This is getting weird. I feel big thick and lean but I hate that scale moving up when I'm trying, and, actually trying, as in eating very clean, to go in the opposite direction.
But I feel strong as hell!
Warmups were easy and the sets and reps were as strong and powerful as I've ever been. Ever since i figured out this bottom position to the swing right before the five min test it's been a different swing experience.

What I was searching for forever in my squat, the hole, the bottom position. the bounce. the launch.
But it's real and it's repeatable and it's WAAAY more efficient. So cool

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

as strong as it's ever been and cardio stronger than ever, too.

Armcasts super sets barbell hacks
35 lb  x 8/8 x 3 ( should have warmed up with 25 lbs first.)

65 x 8
95 x 8
115 x 7
135 x 7

these were hard today.  don't like super setting them

Sandbag pushups
bw x 12
32 x 12 x 3
did some false grip and didn't love it
 we'll see if the false grip works for my barbell press Monday as well

1 x 15 with 15
2 x 10 with 20

BW 168.6 !!!!
BF 10.5 ( after bath)
W 58.3

ruck up tomorrow


Friday, May 26, 2017

Thursday Ruck

It's Friday and just getting to the report of the ruck

Pretty normal ruck, hard and boring lol
Thursday ruck could be the hardest workout of the week. I'm tired from the accumulation of training for the last 5 days, hungry and  ready to be done for the day.

It's always a test of character and discipline.
And i get it done.

45 lb ruck
6 laps
55 min
about 8 min laps, no timing

BW 167.4
BF 12.3
W 56.3

truly don't know what's up. eating very clean less than ever.

Friday weight
BW 166.4
BF 11.9
W 56.7


Wednesday, May 24, 2017

24 kg speed swings 14 min,walking lunges,parallel pushups, rear laterals

Not really stiff or sore at all from Mondays heavy press day , but when I had to pick up and swing the 24 it just felt heavy. Lol

I wasn't surprised but it didn't make for an easy session. Cardio wise, though, it was good, as was groove. Finishing heartrate  was 165 or so. Respiration good.

24 kg Swing Vo2
14 min
280 reps
14 min
14, 480 lbs

lol that is a lot of work for a very short time. Love it. Strength, power and conditioning all at once

Walking Lunges
4 laps of 40 steps
legs were a bit wobbly lol

Parallel pushups

super sure and tired here. didn't pushup. shoulders fine though

Rear laterals
3 sets of 15 with 15's
these were easy

BW 167.4!!! WTF?
BF 12.5
W 56.3

this is so weird. Waist the same or smaller.Really ate well within my protein,veg, fruit and nuts macros and no cheating. strange. but I feel strong bit and lean so we will give this low starch/ flour approach awhile longer.

Ruck up tomorrow


Monday, May 22, 2017

MIlitary press PR Day! 165 and 170 lbs! then 4x5 135, 65 continuous pushups!

Did not see this coming so easily either! This has been in my head for awhile, taking a weight, but I didn't know when. Glenn is out of town and I was tired from Sat's heavy swings and yesterday hot ruck so the idea of doing 5x5 with something heavy; well I was not feeling it.

Plus my right wrist was weird as the radius moved a bit and wrist extension was feeling great so I doubted my ability to go PR land.

Then, when I started warming up, and because of the wrist, I thought I'd give a false grip press another try. I did this forever in powerlifting, actually the only way I could bench anything, and tried it once with this press but it didn't feel right.

Today, it did. Perfect, in fact.

 Warmups went quick and easy and I easily had the most squared away mind set for a press I have ever had. Almost no hesitation between start to "go" and getting the bar on my chest. This false grip set up is faster too.
I kept saying to myself ' just press' and I did.

Not even ONE LITTLE bicep tendon twinge! and my wrist was fine too. This actually stretches out the prontator teres which is the problem with the wrist

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
125 x 1
135 x 1
150 x 1
160 x 1
165 x 1 PR!
170 x 1 PR!! BODYWEIGHT+ PRESS!!!  ( bw = 166.4)
 135 x 5 x 4 sets! was going to do 5 but wanted to take a high rep pushup attempt but they were easy!

40 kg belt squat
4 sets of 16

played with some lunges but decided not to

Floor pushup
1 x 65!! PR

these were strong but tough after all that other pushing.! If I had stopped at the top and done some singles I MIGHT have pulled off a few more but that's how I tweaked my wrist last monday so I didn't want to chance it.
Still a 5 rep pr, I'm very happy!

Ring triceps extension
 3 sets of 12, 10, 8

couldn't face more pushups so I played with these. worked well, no shoulder issues like last time. they are going in the mix somewhere.

Side raises
3 sets of 10 with 15

BW 166.4
BF 11,9
W 56.8

GReat freakin' day!!


Saturday, May 20, 2017

52 kg One arm swings 10 x 5/5, 35 lb cb casts, 155 lb hacks, 32 lb pushups, rear laterals

Top of the order, end of the cycle, this went very well. Started at 7 am, pretty early but that went well. No time to waste getting focused. Wake and go!
Next week 40 kg for 10/10 x 10~

This bell is easier to swing, in some ways, than the 48 kg but it is bulkier and will throw me around fast if I don't stay on top of it. The balance is different at this weight and size bell.

Still, I felt I had decent power on it.
Only transferred left to right, Left tendon felt iffy so i didn't risk it. Harder from a  dead stop anyway

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
44 kg x 4/4
52 kg x 5/5 x 10 sets
11,500 lbs

CB arm casts
25 x 10/10
35 x 8/8 x 2

loving this move again. stick with this and don't go or shield cast. This really opens up my shoulders safely and builds my triceps and works the grip in that unique CB torque way without jacking up the wrist

65 x 8
85 x 8
105 x 6
125 x 6
135 x 6
155 x 6 ties PR

these might have run their course. next week try bulgarian split squats again.

Sandbag pushups
bw x 12
32 x 12 x 3


rear laterals
3 x 10 with 20 lbs
beat now

BW 167.4 !!!
BF 10.5 post bath
W 58.4

time to cut carbs
the plan is this


pretty broad to include yoghurt and cheese as proteins and wine as fruit :)
Basically time to cut out the starches and flours again. Want to be under 165 easy everyday  preferably 163

long ruck tomorrow


Thursday, May 18, 2017


A nothing special ruck. Just a solid 60 min medium paced walk with 45 lbs
Just putting the miles in the legs and back
Nowhere near as sore today from yesterdays workout as expected which is a very good sign. About time this is coming back.
The price of the Peak.

45 lb ruck
6 laps
60 min

BW 166.2
BF 11.9
W 57.3