Thursday, February 22, 2018

Ruck Steady



Long day at work and was ready to get into this and get it over with! I was ready to eat. That always makes me walk faster, plus it was actually cold on a thursday afternoon for once. Even started out with a jacket but had to to ditch that after three laps; just heat up too much and it really impedes my performance. Or at least my perceived exertion.

Anyway decent speed and the body felt fine. Legs loose and quick and right foot ok

45 lb ruck
6 laps
50 min !
no timed laps but most felt around 7:30-7:40
strong steady state and lungs were good

BW 169.4
BF12.7
W 56.7

feel good and very optimistic about my press

datsit
dfq

Wednesday, February 21, 2018

120 lb Military Press practice (plus 2 singles) 24 kg speed swings 14 min,walking lunges,side laterals

It's amazing what a difference small changes can make in a lift. Different stance, different grip, different timing pattern or breathing; it can make the difference between maximizing a lift or not, of hitting a PR and getting closer to your actual potential
Or not.

But if you don't try and experiment and be willing to fail you'll never know

I learned a lot today. The intuition I had about getting a narrow foot stance was correct. It made a huge difference in total body stiffness as well as the initial launch
 I don't remember why I ended up with a wide stance in my press. I think it was to compensate for my overhead position( lack thereof) and help stabilize me

But, I don't squat wide, I don't deadlift wide, I don't swing or snatch wide. And now I don't press wide. Wow so much tighter which allowed me to be more explosive

Plus I changed the timing on the launch of the press and that could be an even bigger game changer. Instead of trying to maximize the 'bounce off the board' I tried to "coil the spring' almost waiting til I can't hold the spring down anymore and it literally launched out.

Oh,and one more thing. ELBOWS IN!!!! Exaggerate it .The video is clear; if my elbows flare before the bar reaches my forehead bad things happen to the lockout. GREAT NEW learning today!

Plus pressed before we did swings. worked way better for both. Strength and speed BEFORE endurance. DUH. ( but to be fair my old priority was swing endurance so that was the real reason )



Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3 x 8 sets
140 x 2
150 x 2 !!!

flex flex and flex harder before the launch. I really think this is everything


24 kg speed swings
15:15 x 10 RPA
14 min
280 reps
14,480 lbs

this was better as I was wamed up just enough before jumping into the deep end of the cold aerobic pool by swinging first. was worried my back would bother me but it was fine. tried a longer inhale on the descent to get more O2 but it slowed me down too much to get my reps on time so I ditched it

Only one set of any double breathing

mentally strong here again too. about time

walking lunges
4 laps of 40 ft

side raises
3 sets of 12 with 15 lbs

easy

BW170.8 !!!
BF 12.9
W 56.7

ruckup tomorrow. super happy with todays session and lessons learned

datsit
dfq

Monday, February 19, 2018

180 lb Military press 4 x 1 PR!, 40kg belt squat, Floor pushups PR!,crawls, rear delts

 What a workout! I have to say I felt great coming in. Slept well, day went fast and easy, energy consistent all morning and surprisingly no extra coffee( which I had planned on ) , no tweaks ( thanks to yesterdays body work which I have been lazy about. Mentally too I was on. No weird doubts or fears just a very solid focus on the plan. This new starting technique has given me all kinds of confidence.
I can't do it perfectly all the time but when I hit it  the bar flies.

I lost groove today and sets one and two, not from the pressing part but getting loose in the body at the sticking point. Also didn't lock in the glutes enough on the second set ( video); the bar wasn't wobbling my body was! crazy that I could finish it at all

But in the end I put 180 lbs, five pounds off my all time one rep max, over my head four times

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3
135 x 1
150 x 1
160 x 1 ( strong and fast!)
170 x 1 ( also fast)
180 x 1 x 4 PR!!

ok first rep VERY ugly. Got out in front and up and down. Finished it but it was ugly
 second rep better but wobbly as hell
here


did not keep my glutes tight before the launch and never got them back.
 third set settling in


fourth rep was the best. fastest with best bar path

Not great confidence for 190 right now though. And today i felt STRONG! I have to get tighter on the  finished rack position and squeeze harder. NOT rush so much trying to get early speed. Coil the spring harder and more

40 kg belt squat
40 x 14, 16, 18, 20

back and hips are fine again. No sacral weirdness after those bad shoes went away

Floor pushups
3 x 50 PR!!1

wow, this was a shock and all were done very fast and explosively!

crawls

3 sets of 70 ft
strong too

rear delts
3 sets of 12 with 20's

BW 168.8
BF 12.7
W ? can't remember but usual for this BF

ok off tomorrow but I feel great right now with no tweaks or tighnesses at all!

datsit
dfq

Sunday, February 18, 2018

Still going strong ruck

Frank Bozanich/ Ultra God.


Took it easy on purpose today even though I probably could have pushed, saving a bit for tomorrow's press workout. Legs were loose and strong, lungs too. Feet good up until the last two laps when the right arch started talking just a little.
Need to stretch out calves and quads more thoroughly from now on. I did but not enough

50 lb ruck
12 laps
11 iso squats
no timed laps
1:50 min

overall fast pace

BW 169.2
BF 11.7
W 56.7

decent


tomorrow = 180 x 4 sets of 1

this will be interesting
gotta prepare my mind

datsit
dfq

Saturday, February 17, 2018

48 kg One Arm Swings 10x10,barbell hacks, wt pushups,rear delts



This went very very well. Strong and powerful for each set and this time, unlike last week , I did feel we could do a few more sets. But we didn't and set ten was as powerful as set one. SO much easier mentally than 10 /10 it's unbelievable
Might be something to this power training from StrongEndurance eh?

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
48 kg x 10 x 10 One arm per set
100 reps
4800 lbs

every singe rep of every single set was like the above. definitely stopped BEFORE I lost power.  Just felt good today too although I was sore as shit yesterday! Right teres major was super tight and medial delts were too, JUST from those seated raises. A slight difference like that made a huge difference . I haven't been sore there in years

Barbell hacks
65 x 8
95 x 8
115 x 7
135 x 7

slow and strict

Wt pushups
bw x 12
53 x 12 x 3

slow and strict too. strong

Rear delts
3 sets of 10 with 20

BW 169
BF 11.9
W 57.5

ok feel great now and still fitting in my 32 waist jeans no problem, the key litmus test for me

long ruck tomorrow see how things feel

datsit
dfq


Thursday, February 15, 2018

Best ruck in forever



Wow. Been waiting for this for what seems like forever but here it was; a strong, easy loose legged thursday ruck

everything felt great, calves and glutes were loose but strong. fast pace but but lungs were open right away and my mind was as solid as it's been under the ruck. Just a short one but good enough to remind me of what this is supposed to feel like
And, that it can happen again :)

45 lb  ruck
53 min
6 laps
no timed laps but quick overall

BW 169.8
BF 12.3
W 56.3

ok day off tomorrow then the Beast!

datsit
dfq

Wednesday, February 14, 2018

24 kg speed swings 12 min, 120 lb Military press 10 x 3,walking lunges, seated side delts, rear delts



Today was hard, Nothing hurt but still tired from Monday's workout and not sleeping so well the last two nights. No big problems but little stuff gave me a busy mind to breathe through.

I'm still having a hard time getting over how much harder 10 reps per 15 seconds is compared to 8. A freakin' galaxy apart! So much harder it's tough to believe I could do 20 min of this strongly! I'll work back up to it but man, this ain't even close to fun

24 kg One arm swing
15:15 10 RPA
12 min
240 reps
12,720 lbs

RPE 8

Miltary press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 3 x 10 sets

started out slow and stiff and was easy by set 5. Lots of detail pieces to work on. Very good session and all things went well.
Already sore in the shoulders though as I write this three hours later

Walking lunges
 4 sets of 40
stronger
really have to work to get low though, thighs are tight!

seated side laterals
1 x 15 x 12 lb
2 x 15 x 15 lbs

standing rear delts
3 x 10 with 20's

better than arm casts!

BW 170.8 !! uh oh!
BF 12.3
W 56.7

1 pm
BW 169.8  ( thank goodness first time weight is lower pre workout in forever)
BF 10.7

ruck up tomorrow will be a slow one

datsit
dfq