Sunday, September 23, 2018

Solid ruck

This started a bit rough but cleared up fast and ended fast as well.Just a bit more tired when i got up than expected as well as a bit stiff. Nice coolness out this am, fall is coming and  I couldn't be happier.Love the brisk early mornings

Once I got a few laps in things warmed up fast and speed picked up. Legs, as has been the case, have felt loose and light right from the start ( well, almost from the start today).

Got a very fast 7:05 last lap today and it wasn't that hard!

45 lb Ruck
12 laps
1:50 min
12th lap= 7:05

everything was rocking today. Lets see if I have a 200 lb press in me tomorrow!


Saturday, September 22, 2018

44 kg One Arm Swings 10 x 8/8, kickstand squat, box step up, wt pushups, laterals

This was very strong. So much better than last week. But then again I'm not sick and pretty well rested. Felt solid .And, eights are NOT tens. It's actually unimaginable how much harder 10's are than 8's! 30 seconds of work versus 20. Just a whole nother level of suck!

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
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15,520 lbs tonnage

feeling strong wind and lungs good, hr not too high, good recovery between sets


kickstand squats
2 sets of 10/10

18 " box step up

did these a different way today. instead of thinking of it as a pistol I thought of it as a big stair. Stepped up,( used light assistance on right arm,right leg behind me) and just stepped up then lowering into the same position again.
Worked great! Love this
For some reason I can find better balance and mechanics this way as opposed to lowering first? makes no sense but today was great

Left leg only
2 sets seven reps!

wt pushups parallel bar
 bw x 10
53 x 10 x 3

strong .prefer this bar placement now. I do enough bench press grip on Mondays

3 x 8/8 with 20

BW 169.6
BF 12.8

actually feel too light, lol

be careful what you ask for

ruck up tomorrow


Thursday, September 20, 2018

Hot as F*@"k ruck

Man this was tough. It got hot again in  hurry and it seems I've already lost  my heat conditioning! At least mentally

It was mid 80's no clouds and no wind. I felt like I was in an oven with sun lamp on me. Ack. Just wanted to get it over. Speed was decent and legs felt great, actually, Just hot as fuck

45 lb ruck
6 laps
50 min
5th lap = 7:20 (not bad considering)
RPE 9.25

was not fun. was ready to go home after three laps. Just did it for the discipline but I did not want to be there

BW 169.8
BF 12.9

needed rest day tomorrow
gonna be hot all weekend

Wednesday, September 19, 2018

24 kg Speed swings 12 min 8 RPA,105 lb 1 1/2 press 10 x 3, Walking lunges,laterals

Solid day and feel much better than Mondays. A lot of business stuff got handled and that's literally a load off my mind. Concentration today much better.

As usual took awhile to get warmed up but once I did things went strongly

Speed Swings
15:15 8 RPA
13 min
260 reps
13,780 lbs

1 1/2 press
45 x 5
65 x 3
85 x 3
105 x 1 1/2 x 3 x 10 sets

these felt great. really have to STAY back as I approach lockout, too. found myself shifting forward, just as  I do when I miss heavyweights on the warmups! this was a good lession

Walking lunges
4 laps of 40 steps

3 x 10/10 with 15

BW 170.4
BF 12.5

Monday, September 17, 2018

190 Press x 0,1,0, 135 x 10 PR, 48 kg belt squat, floor pushups.laterals

Was just flat as a board today. Felt decently strong during warmup but just didn't have much to grind all the way when it came to it. That's fine, it's been four strong weeks of super personal bests  and todays' misses weren't bad really

As usual when i get to my max weights what's missing is SPEED off the chest. I'm super fast with sub max weights but I really need to focus on SPEED on my max attempts- something I'm not currently doing.

I have to be faster than nomal with these heaviest lifts. I expect the grind too soon. But the positions held well.

Just all this moving stuff and tale end of the cold has finally caught up to the weight  and I messed up the warmup. Learn this: JUST DO THE REGULAR JUMPS AND TAKE AN EXTRA REP WITH A MODERATE JUMPS
Not try too big a jump to a max pr
I should know better by now

45 x3
65 x 3
85 x 3
105 x 2
135 x 1
155 x 1
180 x 1 (TOO BIG!)
190 x 0
       x 1 ( kind of, a freakin' 5 second minimum isometric fight to 7/8 lockout
       x 0 even better attempt, should have made this too just too overall fatigued but speed off chest the best of all attempts, No aggression at all

135 x 10 PR ( old pr was 8) could have had more but didn't care lol

48 kg belt squat
4 sets of 12  taking it easy
these felt great

Floor pushups

better than expected

3 x 8/8 with 20s

BW 169.8
BF 12.3

Sunday, September 16, 2018

Full ruck

Finally back to health( 95%) and a full ruck to boot. Seems forever. But the legs were good today and the lungs too. Didn't try to push the speed too much as was tired at the start but soon woke up. Nice and crisp this morning so that helped a lot.

Nice to feel that my leg endurance doesn't take forever to kick in anymore and my legs are generally ready to ruck all the time now. Back feels good and the 45 lbs pretty light

45 lb ruck
12 laps
1:50 min

No timed laps but definitely finished faster than start. Legs and feet fine whole time

BW 168/8
BF 13.7


190 for singles tomorrow in the press!

Saturday, September 15, 2018

40 kg One Arm Swings 10 x 10/10, kickstand squats, single leg box pistol, wt pushups, laterals

This was way freakin' hard. Like queasy and not sure I could finish hard. Physically felt fine but after being sick all week, working double time on this new studio startup, and taking more meds to keep going than I have in years, my cardio system was not happy.
It got done but man it took a lot of mental focus.
Had to step outside a few times too, for extra air. But the swings were strong, lol!

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
40 kg x 10/10 x 10
RPE 9+

Kickstands squats
2 sets of 10/10

Box pistol ( assisted lightly)
2 sets of 5 left leg only

Wt pushups, parallel bars
bw x 10
53 x 10 x 3

strong, surprisingly

3 x 8/8 with 15

BW 167.8 !!!
BF 13.5

worrying the weight off plus the cold. time to eat for a change.

can't wait to ruck tomorrow! it's so good to feel almost  healthy again