Monday, July 22, 2019

Light Press,walking lunges, floor pushups, laterals

This was  great to  not have a heavy, intense day today. I haven't realized just how much trying to get it up( pun intended) for my most important day of the week. Having it already over and just a light practice really made my mood better. Much more relaxed and nothing heavy til Wed swings

Press
105 x 5
115 x 5 x 5 all pauses and holds

this felt great.

Walking lunges
4 laps of 40 feet

Nice to really be able to concentrate on it tii

Floor pushups
51
51
40

could have gotten 45 on third set but didn't want to adrenalize at all
this was good.

Laterals
3 x 10/10 with 15s

BW 172.0
BF 14.1
W 57

Sunday, July 21, 2019

Fast Ruck

Interesting rucking today after NOT doing heavy swings yesterday. legs were definitely fresher than they have been but I got talking with neighbors when i got there about some local issues and that cost me 10 min
So I did almost no squat stretches trying to make up the time and came close
I told myself on the 11th lap that if I could pull a sub 7 min lap time I would just go home
And I did, by 1 second.
Called it a ruck

48 lb ruck
11 laps
1:55 min
Three squat stretches
6:59 last lap

BW 171.8
BF 13.8

light work all around tomorrow which sounds great! I can definitely see this new schedule working out just fine

Saturday, July 20, 2019

210 lb press pr,20 kg speed swings 20 min,laterals



First day of the new schedule and it worked great! Started off a bit strange and I had my doubts but it soon showed that it is definitely the best way to maximize my heavy press training. With a PR no less. Not the prettiest thing but it definitely was strong. I almost passed out during the lockout which is why it really wasn't finished but I was going to breathe a bit but was scared I'd miss the lockout, lol.

Still it went very well

Press
65, 85 105 x 3
135 x 2
155 x 1
175 x 1 fast!
195 x X don't know what the hell I did but it was way off the front! I believe I thought 'elbows' too much,lol
195 x 1 strong
210 x 1 ( close enough,lol)
195 x 1  x 3 sets . STRONGEST AND FASTED EVER WITH THIS WEIGHT!



20 kg speed swings ( done if Q&D style)
5 reps every 30 seconds
20 sets ( 100 reps)
rest 1 min
10 sets ( 50 reps)
150 total
6600 lbs
RPE 6

this was strong! every rep max power and acceleration. Will do the actual testing for the correct weight next week but this moved well

Laterals
3 sets of 8/8 20s

BW 172
BF 12.5 ( no bath)

this is interesting

Thursday, July 18, 2019

Hot Ruck



A very strong one today. And a VERY hot one. I didn't enjoy it one second but my legs were strong and I could just keep going. And the heat was decently tolerable. For a change there was no reason to slow down or even think of cutting it short! and decently fast too. Last lap was 7:23 which is amazing, actually

48 lb ruck
6 laps
54 min
last lap =7:23 !
RPE 7

BW 173.
BF 13.8

Wednesday, July 17, 2019

A truly brave man ...



“A truly brave man is ever serene; he is never taken by surprise; nothing ruffles the equanimity of his spirit. In the heat of battle, he remains cool; in the midst of catastrophes, he keeps level his mind. Earthquakes do not shake him, he laughs at storms. We admire him as truly great, who, in the menacing presence of danger or death, retains his self-possession; who, for instance, can compose a poem under impending peril or hum a strain in the face of death. Such indulgence betraying no tremor in the writing or in the voice, is taken as an infallible index of a large nature—of what we call a capacious mind (Yoyū), which, far from being pressed or crowded, has always room for something more.”
― Inazo Nitobe, Bushido, The Soul Of Japan

40 kg swings 10x5/5, walking lunges, wt pushups , laterals



First day of the new schedule. heavy swings today instead of max vo2 swings and I really didn't miss that ,lol. The only question I had was how I would feel swinging heavy bells at that time. It was fine
Still getting in this pool slowly. definitely in no mood to tweak anything

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 5/5 x 10
strong!
100 reps
8800 lbs
RPE 7

Walking lunges
4 laps of 40 steps

Wt parallel bar pushup
bw x 8
53 lb x 8 x 3

laterals 15's x 3 sets

BW 173.4
BF 13.5

Saturday should be fun :)

Monday, July 15, 2019

215 Press attempt(s), 36 kg belt squats,floor pushups, laterals



Weird one. Definitely not enough sleep, about 6 hours. But good sleep and the alarm had to wake me up. Whenever that happens it seems I'm in a haze for the rest of the day and today was no exception. Felt strong though , just flat. Definitely no energy nor desire for grinding out 5 sets of any reps today so I settled in singles and a 215 lb attempt. My warmups told me I made the right decision. 215 lbs told me otherwise though.

Played with the false grip and it worked well til 215. 195 lbs moved fast than ever. Glenn thought it was 175! and that's a great sign all around.

The false grip, as I knew, is easier on my shoulder ( don't have to think about keeping the elbows in) and really is strong off the bottom with triceps but definitely takes away from the lockout which is already a weak link. I don't think I need to experiment with this again. False grip is not going to get me to my pressing potential overhead. Unfortunately.

Just no oomph at all. I took a 10 min power nap before the training and that seemed to help a bit but I am ready to switch this day to Saturdays and come at it fully coffee'd up and mentally focused. I'm sure it will take some time to get used to but I have to commit to giving it a full chance. It really can't be worse than Mondays

Press
65, 85 105 x 3
135 x 1
155 x 1 Fast!
175 x 1 Fast ( all false grip)
195 x 1 Fast!!! best ever
215 x X
215 x X
207.5 x X x 2 this would have gone if I had tried it earlier


On video review I can see that at the sticking point I push my hips forward and that causes the bar to drop. It looks like I need to actually lean back more, or, at least, STAY in the position I'm in but  NOT drive hips forward which is opposite to what I thought. this might be just with the false grip

Just have to remember with the thumb wrap grip to drive with elbows in. the false grip doesn't allow the elbows to internally rotate, which is great for the start but bad for the lockout. Just have to remember to keep the elbows in on the drive with the wrapped thumb

36 kg belt squat
 12,13, 14, 15

legs still tight and tired

Floor pushup
2 x 52 surprisingly strong

laterals with 15's 3 sets

BW 172.2
BF 12.9
W 57.9

Wednesday we'll shift to the new schedule with moderately heavy swings probably 40 kg for 5's and Saturday starts it in earnest. Not sure what I'll do but probably take another swing at 215

Sunday Ruck



 Not bad, just heavy legs. More fatigued than I would have thought from the 60 kg but I was strong and the power output must have done it
Plus, the longer pauses on the pistols. But good training all in all
 Got out early - 6:30 and it helped. Cool breeze and nice overcast skies. Everything went fine  just not super fast or easy work. But it got done AND the last laps was fast, 8 seconds faster than last week. That's a good sign

48 lb ruck
12 laps
8 squat stretches
1:55 min
RPE 8
Last Lap 7:08

BW 172.4
BF 14
W 57.1

Saturday, July 13, 2019

New Schedule Coming!



It finally dawned on me how crazy it is to have my most important workout of the week, my press practice, on the day I am most tired and beat up

When I was training for general recovery and rehab and then the swing tests it made perfect sense to have Saturday, which is always reserved for the most important workouts, as swing day.

But the swing is not my main focus now, nor is leg training for TKR rehab but conquering the standing press. And that means not doing it after a hellish swing day followed by an equally brutal heavy ruck then a hard Monday client load  and all in a fasted state!


Being able to have two full rest days prior to Saturday's presses will be heavenly! Then being able to devote my full attention to the mornings training AND train fully caffeinated will be great!

It certainly will take some getting used to but so be it. The time has come

Here's the schedule

Saturday
Standing press heavy
Speed swing VO2
laterals

Monday
Standing press light
Walking lunges
Floor pushups
laterals

Wednesday
Heavy One arm swings
Pistols
Wt pushups
laterals

this last day will be the biggest challenge- to see if I can keep the loads and intensity that I get on Sat on Wed but even if I can't so be it. I can't serve two masters and right now the press is number one

I'll start this next Saturday. The rest of this week will be as usual


60 kg One arm swings 10x5/5, pistol hold practice weighted pushups, laterals



This was strong and weird at the same time. Had a hard time finding the groove plus  my left wrist was not seated right and that distracted me. But, I felt very strong and the weight wasn't an issue. Which might have been part of the issue.
Not scared enough, perhaps

Power output, float and bell height look much better on video than it felt at the time but it's better that way than the other

One arm swings
16 kg x 5x5x 2
20 kg x 5
24 kg x 4
28 kg x 4
32 kg x 4
36 kg x 4
40 kg x 4
44 kg x 4
48 kg x 4
60 kg x 5/5 x 10 sets
100 reps
13,200 lbs work
RPE 8

grip strength, out side of the wrist issue was good

Pistol hold practice



these felt great and the holds were no problem. I do prefer the alternating technique for my strength level right now.better practice , less overload
Should add in a full rep after one concentric only though soon

Weighted parallel pushups
bw x 12
53 x 12 x 3
strong!

Laterals
3x 8/8 with 20's

BW 172.2
BF 12.5 Bath
W 58.3