Monday, September 19, 2016

140 lb Military press 3 x 4, 2 x 3 , 40kg Belt squats,floor pushups,crawls, side delts

The strength just keeps on building. Another great day. I was tired by the end of the workout for sure but the press strength  was very solid. Nice little heat wave into the 90's didn't help the training but it did show me I am indeed heat adapted finally.

Better late than never

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 2
120 x 2
140 x 4 x 3 sets
       x 3 x 2 sets

doing back over stability ball arches makes a HUGE difference in my setup on the first few sets. This is a great little discovery. My arch is right there when I do this

40 kg Belt squats
 12,14, 16,20

very solid

Floor Pushups
2 sets of 32
1 set of 25
 89 reps

the presses caught up with me but we weren't resting much between sets either

side delts
 3 sets of 12 with 15's

finally able to get the bells together in the front for a much better stretch and shoulder ROM. the more I work the bodymaintenance the better things go.

ok off to UK tomorrow so no workouts til I get back. plenty of demos and walking but a needed de load as well


Sunday, September 18, 2016

Freaking FAST ruck!! All time lap PR

 I knew I felt fast from the first steps. Nothing hurt, legs felt loose and strong, a rare combination. Especially after the 200 reps yesterday but I thought it might be good and it was. I just didn't know HOW good it was going to be.

Mind was strong, lungs were open early and the pack felt like nothing on my back

50 lb ruck
12 laps
10 iso squats
4th lap 7:56
8th lap 7:14 !! lap pr
12th lap 6:49!!!!! All time Lap PR!!!

Man I was hoping for 7:03, one second better than my previous best. The 7:14 lap took a little out of me but I had plenty in the tank when I started the 12th lap. I really pushed hard the whole time and really don't know how I can walk faster than this without breaking into a jog, which I actually did twice for a few steps going over some mud.

14 second increase! fantastic. and I feel fully recovered already. perfect

BW 162.6
BF 11.6
W 57 %

I think it's the reverse Samson effect; I got my high and tight haircut back Friday and have felt strong eversince :)

Mind over matter

2 sets of 4 and 3x3 with 140 tomorrow in the press and then I'm off to London for a week. Perfect time for a back off week too


thanks for the inspiration Frank

Saturday, September 17, 2016

48 kg One Arm Swings, 10 x 10/10 8th time, 135 lb hacks,sandbagpushups, rear delts

This was easily the strongest, best effort to date with this workout and weight. Finally, didn't feel like I was just in survival mode and my power output stayed high the entire time. Only three of us and I was ready to go one man before my set. That says it all right there. Recovery was solid. Wind was great and I wasn't dying on the last five reps of the second arm!
Bell speed too and height, were solid. Not perfect but really better.
Skin was no problem and grip was the only part that wasn't as strong as I like. But small issue.
Mainly the bell felt like just another weight and the last five sets didn't kill me

One Arm Swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps
21,600 lbs

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 6
very strong. this alternation of weights and reps is perfect

sand bag pushups
bw x 12
 32 x 12
      x 10
      x 8

going full depth ( shoulders have opened up a lot lately) and slower and holding and flexing and top. really much harder but good stimulation and variation to all the fast non lock reps we do

rear delts
3 sets of 12 with 15 lbs


okay ruck up tomorrow! last workouts before the London SMK cert!

BW 163.4
BF 11.7
W 57.0


Thursday, September 15, 2016

Good ruck

got started a little later than usual but it went very well
Legs felt good from the start, heat was no problem and an extra hour of fasting wasn't a problem either.
Recovery good from yesterday, hardly felt it.
Good body maintenance in AM

45 lb Ruck
6 laps
3rd lap 8:09
6th lap 7:49
57 min

BW 164.4
BF 11.7
W 57.0

body is finally heat adapting and back on strict keto and that feels better already

ok one day to rest and roll then work


Wednesday, September 14, 2016

24 kg Speed swings, 10 min, bw walking lunges, parallel pushups side delts

This was the best 10 min set ever. I actually felt I pushed each reps of each of the 20 sets to max power and did not wilt. Did not have to double breathe either and each rep felt smooth and powerful.
Hope it's a good omen for Saturdays 10/10 x 10 with the Beast

24 speed swings
15:15 x 10
20 sets
200 reps
10,600 lbs

very strong. happy with this. ten minutes mentally now is nothing

BW walking lunges
4 laps of 40 unbroken!
really focused on deep stretch on each rep. this too was very strong

Parallel pushups
2 sets of 25
1 set of 18

tired a bit and didn't want to push it

Side delts
 3 sets of 12 with 12
slow and strict. nice burn

ok two days off then  lots of reps


Monday, September 12, 2016

140 lb Military Press 5 x 3 pr,floor pushups pr,36 kg belt squats crawls, rear delts

this went very well. first I could touch the bar to my chest not only on the last rep or two of the last set or two but from the start! this is a serious PR!! makes the setup so much easier to have the weight rest actually on my chest instead of holding it on my front delts! Makes using my lats for the start so much better too

Mil Press
stick x 5
45 x 5
65 x 5
85 x 5
105 x 5
125 x 1
140 x 3 x 5 sets! PR
very happy with this/

36 kg belt squat
16 reps

this is the new start of the weight cycle, 32 kg is too light except for 20 rep sets anymore! yay~!!

Floor pushup
3 sets of 31 pr!!
very strong

3 sets of 70 ft

rear delts
3 sets of 12 with 20

these two lateral movements are continuing to help my shoulder strength and stability

ok day off for roll and stretch tomorrow but everything's feeling great!

BW 163.4
BF 12.5
W 56.7


Sunday, September 11, 2016

Steady ruck

Legs felt loose but heavy at the same time. No problem getting started but legs just didn't feel fast today. At least for the first 4 laps then they shook out a bit.
Ruck felt light though and all systems were fine. Good sleep and no hangover  :)

50 lb Ruck
12 laps
10 iso squats
 2 hrs even
4th lap 8:04
8th lap 7:44
12th lap 7:26

better than expected. first time lap I thought was faster. legs felt good but turnover was slower I guess

BW 162.4
BF 12.5
W 56.7

no worries, body feels good. 140 x 3's tomorrow in the press