Monday, December 05, 2016

140lb Military press 5x4 PR, 44 kg belt squat, floor pushups, crawls, side delt

This went GREAT. Learned that if I set up the arch as I take the bar out of the rack the layback is almost 3/4 done and it made the first reps so much more consistent, and took the tension out of my biceps tendon as well
Also, stretching out enough to lay the bar on my chest right from the start made a big difference as well. So much easier.
This was solid, I could have done a few sets of 5 or more no problem
With the bar on the chest instead of holding it up with my arms and shoulders it feels much lighter and I have more to push with on the press

Military press
 stick x 5
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
140 x 4 x 5 sets PR!

44 kg Belt squats
( on plates)
 4 sets of 12 taking it easy on the legs after yesterday

Floor pushups
2 sets of 32
1 set of 20!!!

those presses took more out of my triceps than I thought

3 sets of 70 ft

hips lower head upper :)

side delts
3 sets of 12 with 15's

BW 164.2
BF 11.2
W 57.1

ok stretch and roll out tomorrow
very happy with today's press


Sunday, December 04, 2016

Super Fast Ruck, PRs

This was the strongest ruck ever. It started easy and got stronger every lap. Feels like I am starting back on a nice strength peak again, even though I am just getting over a cold. Ate up yesterday and was perhaps the most hydrated I've been on a Sunday. Alternated glasses of green tea with my wine and it kept all systems go.

Yesterday's swing workout seemed almost too easy also and I felt nothing from it today.
It was also 41 deg out and I do much better when it's cold. Moving faster warms me up.

50 lb Ruck
12 laps
10 isometric squat holds
4th lap 7:33 ( fastest first time eveer)
7th lap 7:19 strong
9th lap 7:14
12th lap 6:58 ( that was a surprise)

for the last lap I really pushed "go" and had a lot to go with, pretty surprising.Limiting factor in more speed was coordination and timing in my gait rather than legs or lungs. Nice

BW 163.6
BF 11.3
W 57.3 !!

Ok time to up the press game tomorrow with 3 sets of 4 and 2 sets of 4


Saturday, December 03, 2016

52 kg One Arm Swings 10/10,Hack squats,Sandbag pushups, rear delts

This was WAY stronger than last week. Grip: no issue. Cardio: no issue. Bell height was much better too and power output stronger as well. Very happy with today's session

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg  x 4/4
36 kg  x 3/3
40 kg x 4/4
48 kg x 3/3
52 kg x 10 x 10
100 reps
11,500 lbs

Barbell Hacks
65 x 10
85 x 10
105 x 10
115 x 10 x 2

solid leg burn

Sandbag pushups
bw x 12
32 lbs x 12 x 3


Rear delts
3 sets of 12 with 20 lbs


ok long cold ruck tomorrow!

BW 162.6
BF 11.9
W 56.7

Thursday, December 01, 2016

Get it done ruck

Long work day with car stuff after but still got the ruck done. Moved as fast as i could, I was hungry :)

nice and cool out though

45 lb ruck
6 laps
55 min
no lap times counted around 8-8:10 laps

legs felt ok just distracted and hungry hard to find a rhythm

BW 163.4
BF 12.5
W 56.6

weird night, getting over a cold pretty quickly but it wasn't great sleep


Wednesday, November 30, 2016

28 kg Strength Speed Swings 14 min PR, sandbag lunges, parallel bar pushups, side delts

Glenn wasn't swinging today so I got some rare footage of this mythical beast my speed swing workouts ,lol

Suffered yesterday and today with some serious allergy attack and  have been sneezing and dripping nonstop. Just what you want for a high intensity high heartrate swing workout.

But it went fine, and per usual, my symptoms disappeared during the training.

this was not hard but not easy either,especially at the end. Just what I need from this training to prepare for those last 2 minutes of the swing test
 Looking at the video it looks as hard as it felt but I gave a solid effort Made all the time cutoffs so that was good even while running back and forth to give glenn the camera and switch the music. This literally kicked my ass as I need every freaking second of recovery and this pushed it

But I could have gone on for at least another 2-3 minutes at this pace no problem and that's a good sign

One arm Strength Speed swings
28 kg
14 min
28 sets
280 reps
17,600 lb!

no wonder it was hard!

Sandbag walking lunges
4 laps of 20 steps and carry back

stronger than of late

Parallel bar pushups

solid effort!

side delts
3 sets of 12 with 15 lbs

ok short ruck tomorrow then the 52 kg again on Saturday!

BW 163.4
BF 12.2
W 56.6



Monday, November 28, 2016

140 lb Military Press 5 x 3,40 kg belt squats, floor pushups,crawls,rear delts

This went well. I realized looking at the video from last week that when I don't get the bar onto my chest fully at the start I don't lay back enough and end up holding too much weight with my arms, instead of supporting it with my body.
Made the adjustment today and it worked beautifully- no biceps tendon issues at all. A key is taking enough warmup time in the stability ball back bend and really opening up the front panel so I can arch easily.
As well as also warming and stretching the front delts enough to be able to get the bar to the chest easily.
Also, making sure to get it there during warmups.
Made a HUGE difference. No stalled first reps either

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

solid and big jump from the last warmup set too with no issues.

40 kg belt squats( back on plates for more depth)
14 16 18 20

strong no worries. wind good too, still focused on a strong flex at lockout

Floor pushups

ACK! really thought I'd get 3 sets of 32 but I barely got the last reps of the last set.

3 sets of 70 ft

Rear delts
3 sets of 15 with 20 lbs
reps starting to move up finally

BW 165.4 !!! WTF?
BF 12.2

ok back to ice cream. I ate very lightly yesterday too. weird.

roll and stretch tomorrow


Sunday, November 27, 2016

Slow and soggy ruck

It's not all PR's and sunshine. My legs were heavy from the first steps this morning; off to a late'ish start to wait for the rain to stop. I don't mind walking in the warm rain but this was not that. Luckily it stopped and I got started. But the legs were heavy and tired from the get. Yesterday's fast pace seemed to have had an effect.Plus walking in wet sand put even more work into my legs. Another reason I didn't worry about speed. Lots of foot stability work though :)

I do plan a more long slow distance approach on the days after the 200 reps but there was no choice at all today. I didn't even time any laps until the last one where I felt warmed up  and looser enough to see how slow I'd been going

Not too bad but it means the other laps were around 8:10 which was fine.

And it was my glutes and hams that were tired, not my back, which is great.

One step at a time; one lap at a time. Just breathe and relax

52 lb ruck ( carried the raincoat too)
12 laps
10 isometric squat holds
12th lap 7:47

BW 164.4
BF 11.7
Water ( W) % 56.7

ok time to go up on the press tomorrow, 140 for triples

DFQ ( don't fucking quit )