Saturday, August 27, 2016

48 kg One Arm Swings 10 x 5/5, hacks,sandbag pushups, side delts

This was a great session. Continued "following" the bell in the back swing more and waiting longer to accelerate and the power and height was the best ever for a 48 kg swing. The weight felt light, grip was easy and no hand issues at all. The arc is a tad longer but far smoother and more powerful.

Instead of trying to use the hips more to catapult the bell ( I thought that was going to be a great cue but it's not the one for me ) I'm focusing on using the momentum of the bell to create the hip drive.
I used to do it this way and some how lost it . This is definitely it. Head stays down at lockout as before, too.

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 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 5/5 x 10
100 reps
10,600 lbs

VERY happy with this day. Strong and smooth

65 x 10
85 x 10
105 x 10
115 x 10

going to keep the reps up on day of 5/5 swings and go to 6's on 20 rep swing days

Sandbag pushups
bw x 12
32 x 12 x 3


side delts
3 sets of 10 with 20 lbs

haven't used this weight in awhile. felt strong.
good signs we are on the right track

ruck long tomorrow


Thursday, August 25, 2016

fast hot ruck

Finally it seems like my heat tolerance is getting a bit better. Decently fast ruck today in decent heat. Not the 100's or anything but the legs seemed loosed and the lungs seemed open. About time

45 lb ruck
6 laps
3rd lap 8:04
6th lap 7:44
 53 minutes

doesn't look like fast laps times but they felt fast and weren't hard.
Nice to only have 5's with the 48 on Saturday

BW 163.4
BF 11.9
W 56.8


Wednesday, August 24, 2016

24 kg Speed swings 15 min,sandbag lunges,parallel bar pushups, rear delts

Lats were super tired from Monday's pressing; or the combination of the beast swings and the heavy ass pressing. Either way I was  a bit sore going in but it wore off quickly.
Kept my head down more and let the bell swing a bit lower than I have been which made for a slightly longer and slower stroke but one that seemed more powerful as well

Swings were chest high and the focus was more on creating a bigger arc and following it more rather than trying to shorten and stroke and focus on the hip acceleration. This seemed more natural to my older groove too.Less quad it seemed too as I wasn't lowering and then hinging but more of a  pure hinge and let my regular lumbo pelvic rhythm load the hips

Speed swings 15:15
24 kg
15 min
300 reps
15,900 lb

Sandbag lunges 32 lbs
4 sets of 20 steps
slow eccentric these are strong but the slower and more strictly I go the tougher they seem

parallel bar pushups
3 sets of 25
1 set of 20
95 reps
these were strong

rear delts
3 sets of 15 with 15. slower and stricter.

ok ruck up tomorrow

BW 163.8
BF 12.1
W 56.6


Monday, August 22, 2016

125 lb Military press 5x5,40kg belt squats,floor pushups, crawls, side delts

Surprisingly hard and strong press day at the same time. For some reason I thought taking a twenty pound jump from last week would be easy. It wasn't, at least for the first two sets, then the third set, which I recorded got much lighter. Guess I warmed up.
Did not give this workout it's mental "due" as the ass kicking from the last two days had me preoccupied.
But all in all a strong day although triceps certainly didn't do well in the pushups. triceps death ensued.

Mil Press
 stick x 5
45 x 5
65 x 5
85 x 5
105 x 3
125 5 x 5!!

the main issue was that I was still too stiff and tight to lay back enough on the first two sets to really access my bar path.Once that loosened up things went better

40 kg belt squat
4 sets of 12 off plates. no problem with 1 second hold and contract at top of each rep. Legs are fatigued.

Floor pushups
tricep death :)

didn't push it, more than  few of the press reps were serious grinds

3 sets of 70 ft.
good but we're beat

Side delts
2 sets of 12-10 with 15's

tired now.

it would be nice to have an extra day to do left leg TKE's, triceps extensions and curls on their own as well as some direct ab work. not yet though but at some point when recovery is better

ok datsit

Sunday, August 21, 2016

Recovery ruck

Woke up feeling pretty good. Nothing particularly sore or out. Made sure to hydrate yesterday as well as roll and stretch and that made a difference.
But I knew it was going to be a slow one today, just hoped it wasn't too stiff as well.
Actually the first 7 laps felt much better than expected and I warmed up well.Not fast mind you but steady.
Almost  didn't time any laps and go for just super easy but my ocd wouldn't let me do that yet

12 laps
11 iso squats
50 lb ruck
4th lap 8;08
8th lap 7:52
11th lap 7:45

actually pushed on the last one and thought it would be faster. Ah, no. glutes were sore by the end, a good thing

BW 163.3
BF 12.4
W 56.6

125 lb presses tomorrow for fives


Saturday, August 20, 2016

48 kg One Arm Swing 10 x 10/10,hack squats, weighted pushups,rear delts

A day shy of my three year TKR Anniversary. Perfect workout to assess my recovery and strength/endurance of my new knee; especially since the last time I did this workout two weeks ago it was my leg strength that let me down

Not today. While it was anything but a walk in the park it was significantly stronger than that last debacle. The video above was for set 7, which last time was a disaster. The tenth set today on the last three reps were very hard to lockout fully, but that's way better than the 5 sets it was last time. This was the fifth time going through this protocol.

Perhaps the new schedule will work. Both Glenn and Joe had very strong sessions as well. MY grip and lungs were definitely better than two weeks ago, although the last few sets sent me searching for a 'fresh groove' to use that wasn't super tired.

I ended up pushing the bell back faster which really helped the upswing quite a bit. More load on everything but the ascent was more powerful when I needed it to be. Have to remember that.

Pretty freakin' nervous for this too but it worked out well

We went very fast too. Only three of us but Joe was pushing the pace and we went through the first five sets in 15 minutes! that's blazing fast.MY top end HR was around 180 in mid workout. Took awhile to come down. too.

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 3/3
48 kg x 10/10 x 10!
200 reps
21,200 reps
10 tons of work+

65 x 6
85 x 6
105 x 6
115 x 6 x 2

legs were tired!

Weighted pushups
bw x 12
25 lbs x 12 x 3


Rear delts
3 x 15 with 15

3 x 8 with 15s

OK Ruck it up tomorrow


Friday, August 19, 2016

Thursday ruck: faster

Today was kind of a breakthrough day; my ruck was finally decent speed for a thursday. I think I'm FINALLY getting a bit heat adapted. It's taken virtually all summer for some reason. Now it wasn't as totally hot as it's been but it was 'hot' and it didn't phase me as much
Legs felt loose and solid and times were better than decent

45 lb ruck
6 laps
3rd lap 7:57
6th lap 7:35 !!

this was very good and I finished with more in the tank

BW 163.4
BF 12.1
W 56.7

ok time to get ready for Sat