Monday, February 27, 2017

120 lb Military press 8x3, 48 kg belt squats, floor pushups, crawls, side laterals

Pretty solid easy session. Technique held up well although I did use a more diagonal grip ( plus torquing) grip in the bar, and a wee bit closer. The angled grip and the torquing really helped maintain better contract and grip strength on the bar which before, would come and go. I really need to crush the hell out of the bar for best strength.
I've tried this before  but I think it's going to work now

Military press
 stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 3 x 8 sets

48 kg belt squat
4 sets of 10

this actually felt a bit heavy for some reason ?

Floor pushups
3 sets of 30

also not as easy as expected

3 sets of 70 feet

these were fast, light and easy

Side laterals
3 sets of 10 with 15

these were strong too

BW 165.4
BF 12.2
W 56.7

have to stay strict this week. want to be no more than 165 for the test

ok off tomorrow stretch and roll


De Load ruck

Dropped the weight by 5 lbs to 45 and dropped the laps from 12 to 9 for the start of my taper week.
Worked perfectly; just enough to feel like I was working but not overly fatiguing.
Overall time was fast but I only timed one lap the last one for a 7:40 pace, which felt like the rest of them
Glutes were tired at the start but warmed up well

45 lb ruck
9 laps
9 iso squat holds
9th laps 7:40

BW 165
BF 12.1
W 57.3

after bath

easy press day today as I get ready for this weekend


Saturday, February 25, 2017

48kg One Arm Swings 10 x 5, hack squats, sandbag pushups, rear delts

Decide to stay with the 48 kg but only go for five rep sets. Cut the volume and keep the strength up.Very happy with the workout, the grip was strong, the groove felt great, the height was the best ever and the power very high. Barely broke a sweat. Just what I wanted from this. Stimulating but not intimidating at all. Left feeling fresh

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
44 kg x 5/5
48 kg x 5 x 10 sets
50 reps
5300 lbs

Hack squat
65 x 8
85 x 8
105 x 8
135 x 8
155 x 6 PR!

very strong. lots left

Sandbag pushups
bw x 12
32 lbs x 12 x 3

Rear delts
3 sets of 10 with 20's

BW 166
BF 11.2
W 57.6

Shortened ruck tomorrow. 8 or 9 laps instead of 12 with 45 lbs instead of 50

Here we go!


Friday, February 24, 2017

Thursday 45 lb ruck, surprisingly easy and fast

A day late on the report but yesterday's ruck was excellent. I didn't expect it but when I started out I felt light and loose from the start and the ruck felt light

My pace was quick too, from the start and my legs turned over easily and no extra glute tightness. Off creatine for the last 4 days and not sure if that made a difference but today was good

Didn't want to push hard at all so i didn't time but curiosity got the best of me and I timed my last lap

7:40  which felt the same as the rest. this is fast for a thursday. A good sign

45 lb ruck
6 laps
51 min
 last lap = 7:40

BW 166.4
BF 12.9
W 56.7

Wednesday, February 22, 2017

20 kg Speed swings 20 min, walking lunges, parallel bar pushups, side delt laterals

I went back and forth about how long to make this session and decided on 20 minutes, as much for mental strength as any physical adaptation.This will be, essentially, the last tough workout I'll have until the test march 4 and I wanted it to be good.

But I decided to lower the bell weight to 20 kg to maximize power output without maxing out my CNS
It was excellent

I didn't even glance up at the clock until 16 minutes had passed,a new record. Plus NO double breathing. It was not that hard and mentally I was checked in well. Exactly what I need(ed)

20 kg speed swings
15:10 x 10
20 mins
400 reps
17,600 lbs

Walking lunges
3 laps of 40 steps,

strong too. taking shorter steps really allows me to let the knee move over the foot more stretching the quad and the calf/ankle as well. I've been overstriding and not getting enough knee flexion

Parallel bar pushups
3 sets of 25

not bad.

side laterals
3 sets of 12 with 15  strictly

No creatine for the last two days. I don't like my weight climbing like this. I should be UNDER 165 so off the creatine and really cutting back on sweet anything.

BW 166.4
BF 13.0
W 56.1

now that's just weird

ok ruck up tomorrow


Monday, February 20, 2017

115 and 120 lb military press 8x3, 48 kg belt squats, Floor pushup All time rep PR, crawls, rear delts

It's all easy when it's light. And the reps are low :)

Dropped down to ( what I thought was ) 120 lbs ( first four sets were 115), brought my grip in a tag ( to really get the forearms vertical and lowered the reps to three and MAN it felt great! I thought out load " why doesn't my shoulder feels this good on max weight/pr days?"

But I forgot to put the 2.5 lb plates back on that Glenn and I was sharing til I figured it out for the last four sets. didn't feel any different. It's incredible though just how much a difference 5 lbs can make in this movement!
I think speed work and chains might actually be good for training this. AND  a max effort day as well. Have to think this through.

KB press max effort
bottoms up press max effort
24 kg see saw press max reps

for the speed day it would be just like bench speed day, 8-10 sets of 3 with short rest and triples at 70 % ( which ironically is about what I used today-115 lbs!) THEN like bench speed day, take 2-3 singles above the training weight.

This could work!
Alternate weeks though not two pressing session a week

Week 1 speed press
Week 2 max effort press
Week 3 speed press
Week 4 max effort press

and so on, alternating.

Military press
stick x 5
65 x 5
85 x 5
105 x 3
115 x 3 x 4
120 x 3 x 4 sets  duh!

best form though yet

48 kg belt squats
4 sets of 10
strong but legs are tired and sore. needed to back off a bit in volume

Floor pushups
1 x 60 !! All Time PR
2 x 25

had video taken but someone ( you know who) forgot to turn it on. oh well it was seriously strong. WAAAY stronger than my last pr of 50. I will do 65 next time I test this. and now I can see that 100 continuous is possible . On a good day. A very very good day.

The subsequent sets of 25 were in amazement though. I expected to drop to tens!

 3 sets of 70 ft

low and fast in the pouring rain!

Rear delts
20 lbs x 3 x 15 12 12

BW 4 am
BF 12.1
W 56.8

after bath 1 pm


Great tutorial on the OH press by Brian Alsruhe a strongman competitor MONSTER . Great coach too

Sunday, February 19, 2017

Slow and steady ruck

I was somewhat hoping my legs and hips wouldn't be trashed today and I might get some fast laps in but that wasn't the case. All good stuff, but my glutes and upper legs and calves were tight right from the start and I knew there wasn't going to be any fast anything.
So I slowed the pace and just went for steady with more than few breaks to just stand there and let the legs lighten up. that actually helps quite a bit,kind of the same way a walking break loosened up the legs when I was doing long distance running.
Tight legs are slow and fast fatiguing legs.

But it was cool and overcast and beautiful out  and my mind was in the moment for a change and that was great.

50 lb ruck
12 laps
11 iso squats varied stances
2 hours even

 BW 166
BF 11.9
W 56.7


Military press tomorrow, 120 or 125 for sets of 3
starting the taper slowly now


Saturday, February 18, 2017

48 kg One Arm swing 10 x 10/10 ( time PR), Hack squats,weighted pushups, side delts

Tough one today, although not for regular reason. Tracy and I went out to dinner last night; a combination of Valentines Day and my coming birthday. I ended up drinking a bit too much wine and was feeling it this morning.
Didn't matter, you play, you pay.
And I paid. And it was still strong. But I won't do that again.But the groove held, the power was good and my wind was good, Good enough for a total time PR of 30 min for all 200 reps
Hard to believe I am going to do 100 in five minutes in two weeks, lol
At least it will be over fast.

I pushed things today to really get the feeling of how hard it's going to be for the test and how I will have to talk to myself as it gets tough. Today was good and my mind, and concentration is coming back online too. Not a moment too soon.

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 4/4
40 kg x 4/4
48 kg x 10/10 x 10

The toughest part was my grip. Strange as that has not been hard at all. But I held on :)

Hack squats
65 x 8
105 x 6
125 x 6
135 x 5

legs were a bit jelly from the swings

Sandbag pushups
bw x 12
32 lbs x 12 x 3


Side delts
3 sets of 12 with 15
slower and stricter
shoulders were cooked too,lol!

BW 166.8 !!
BF 11.0 !!
W 57.8 !!

this is so freaking weird!
to have my weight so high my bodyfat so low AND my water SO High is so weird. Waist is good though.

big ruck tomorrow, last hard effort. As Glenn says, 'we'll see who's home"