Saturday, January 19, 2019

60 and 68 kg One Arm Swings, Pistol practice, Handstand practice!!, Wt pushups laterals



What a great workout!  Pretty much 100% healthy and all things went great today! Including being able to do my handstand again!!! I just had a feeling I should be able to and tried a few after pistols and they went RIGHT UP! Nothing like that catastrophe that happened last year. Can't really explain what's different now or why it went south but it felt like it used to be going upside down today.
The weight shift and all. No problem getting to the wall. I had a little shoulder shift  but it was my second attempt today  and first attempt with no spot and no problem Very encouraged by this


 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 ( feels light!)
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4 ( 80 warmup reps)
60 kg x 5/5 x 7 ( 70 reps) best transfers ever on this
68 kg x 5/5 x 3 ( transfer is there. Almost time to go for it.)



This was easily the strongest it's ever been. ZERO grip issues and I seriously considered transfer. I had enough float but want to wait a bit. But I could accelerate the bell more than ever and I even got a little float on it too

Pistol practice
3 sets of 6/6

very solid

Handstands
set one spotted with Nick - a bit short but no problem feeling stable upside down
set two _ above video. Part of the difference I think was accepting my 'trophy' handstand position as OK. Not trying to shift through to a 'modern' handstand which I don't have the shoulders for anymore

We'll see if I can ever do it again but I think I'm onto something. With my press and my handstand. If this is the case and I can train these as an assistance exercise for my press I think both will take off

Wt pushups
bw x 10
53 x 10 x 3

solid

Laterals
3 x 8/8 with 15s

BW 168.2
BF 10.7
W 59.6 !!

datsit! very very happy with this on every level

Thursday, January 17, 2019

Solid ruck

Nice one today. Very solid. Cool, overcast and just a bit drizzly.
Didn't want to go but once I got going it went fast.
legs felt light and decently strong
a little cough still but no meds and still on the mend

48 lb ruck
6 laps
55 min
RPE 6.5


BW 169.4
BF 11.4  ( lowest in morning in ages )

day off tomorrow!



Wednesday, January 16, 2019

20 kg speed swings 30 sets/8RPA,Press practice 105-157 lbs, wt walking lunges, laterals



Still not 100% but almost there. Decided to increase swing volume a bit but not go on the clock. Still have a cough and don't want to push lungs hard yet at all

SO I go you go with Glenn. 30 sets of 8 rpa with the 20 kg. Probably one set every 30 seconds instead of 15. Didn't watch clock
HR was up at end

30 sets x 8
240 reps
10,560 lbs

not bad

Press practice

Switched to a flat( ish) shoe, my inov8 trainer. Hard sole and no more than a 5mm rise at best, Feels pretty flat
Switch to pressing straight up. Not back at all and finishing there. It ain't pretty but it sure is simpler and stronger
Switch back and forth a few times from flat shoe to oly and it was surprising that the main thing that was easier was the walkout!
Much easier to keep hips forward and shoulders back.Flat shoe also makes it easier to stay back at the mid point. And keep glutes engaged.
Just set up lay back, flex lats and press straight to lockout
As close to my bench press technique as can be
My standing incline press :)

45 x 5
65 x 3
85 x 3
105 x 3 x 2
115 x 3
127  x 3 x 2
137 x 3
147 x 3
152 x 3
157 x 3 x 2
10 total sets

We'll see for real on Monday

20 lb walking lunges
4 laps of 20 steps

not bad in the rain

laterals
3 x 8/8 with 15's

BW 169.6
BF 12.1


Monday, January 14, 2019

Step back or fall off- Standing press up to 185 miss x 2 , 180 x 1, 40 kg belt squat, floor pushups laterals



I didn't really realize it's been seven weeks of over 90% presses with 5 of those PR weeks.  And after being sick all week and not sleeping well last night, both training partners out and feeling cold and sore I shouldn't have expected much. And that's what I got. not much

I was so hopeful for this new technique but like usual once the weight gets over 90% all bets are off. This thing  gets SO challenging for the start and the lockout, especially with my shitty shoulder flexion, but some reps were easy so it's there. Somewhere. Putting it together for 200 lbs will be the deal. But I was so close last JUNE! Damn.

And my new numbers are definitively higher than those I did prior to those three close misses in June.  I also never max well in winter. That freezing gym is just not conducive for it. But I've got to try.

Lots of balance problems once I got over 175. Missing the bar out in front and not really sure, even here, which this was supposed to FIX, of how to initiate the launch
I dropped back more than a few times and things went well but then nothing at 185.
So weird

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1 strong!
175 x 1 faster ever possibly
185 x X fast start but then no sense of balance bar out in front
185 x  X same thing
155 x 1 fast
180 x 1 ( above) not bad at all!
185 x X fuck.. balance again
135 x 1 push press. well that's not going to work
165 x 1 hard

two kb military press
2 16's x 5 x 3

better mobility in this than ever. but I don't think it'll help

40 kg belt squat
8.10,10,12

did some bar back squats prior to this just to play form and my left adductor and calf went wonky. Great

Floor pushups
40 x 3 just mentally hard.

one arm laterals
3 x 10/10

bent laterals
3 x 10 with 15's

BW 169.6
BF 12.1

well damn now what?

Sunday, January 13, 2019

Full Ruck ! Back to health



Did the full twelve lap ruck today and it was decently strong. Not perfect but mainly as my legs were tight and pumped up fast from yesterday's training. Stopped a lot to let legs circulate but other than that it went well

Cool, overcast and fresh. just perfect rucking weather

48 lb Ruck
12 laps
7 iso squat stretches
1:55 min
last lap 7:32 ! not bad
RPE 7

BW 169
BF 12.2

getting ready for tomorrow heavy presses with new technique. so excited for this to work!

Saturday, January 12, 2019

Thursday Fast walk , Sat 48 kg one arm swings 10 x 5/5, pistol practice,wt pushups, laterals

Instead of rucking Thursday I decided to take the hour I was getting my phone battery changed to do a no load fast walk. Really haven't done that as a training day since my TKR. It was actually very cool. I walked 30 min up Page mill road in Palo Alto which is a pretty steep and steady incline and then the same back plus a little ( walking downhill is faster) .
Surprisingly fun and my quads and calves were surprisingly sore the next day! I was on concrete but still. That slight incline was work!
Nice and the MacV's performed perfectly
These are without a doubt my favorites shoes of all time and, combined with my XOTOES I never want to take them off! I would sleep in them ,lol.
One Arm Swings

Woke up feeling 95% health with just a slight cough though. But slept through the night the last two nights and felt just about normal.! So great to sleep through!
This cold/flu really kicked my ass for the last two weeks. First time in forever

16 kg x 5/5 x 2
20 lg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
150 reps
15,900 lb tonnage!
RPE 6.5  very strong day. No problems at all!

Pistol practice


these went great. even better than last week. even with low reps quads got a hell of a pump!

4 x 5/5

Wt Pushups
bw x 10
53 x 12 x 3  back to 12's

shoulders felt great, too

Laterals
3 x 6/6 with 20's
needed some weight finally

BW 168.6
BF 10.9
W 59.5!!!

hope the rain waits til my ruck is done tomorrow

datsit


Wednesday, January 09, 2019

20 kg speed swings, 25 set of 8 RPA ( not timed), Standing press practice ( discovery!) walking wt lunges, laterals



 Went easy today. Max vo2 swing work untimed. Just a round robin with nick, glenn and I.
8 RPA
25 sets
200 reps
8,800 lbs work
RPE 7.5

Lungs felt great . zero coughing!!

Standing press; Breakthough!
Perhaps. We'll see Monday when the weight's heavy but man it felt great today and seemingly solved a LOT of problems

The Technique:
Unrack with head up and looking at ceiling. Lock in arch/elbows up
Layback and press and just at 3/4 look forward to move under bar!

I can't believe how great this felt! First walking out with head up made the weight supported by torso, what I've been TRYING to get but haven't. When I looked forward walkiing out the weight feels SO Much heavier and way too much arm work

Putting neck in extension helps create even more back extension, and, hopefully let me stay there at the sticking point

BUT< by driving my head to look forward as I get to lockout I move my torso under the bar instead of trying to put the bar back more

This just may work!
 It also solves the how to launch it from a deadstop problem,Just a single leanback and shove

The moving underthe bar changes everything. I didn't think I could do it! I coached Nick on it then he told me to do the same!

Walking lunges 20 lb
4 laps of 20 steps

achy

laterals
3 x 10/10 with 15s

BW 168.8
BF 13.1

up a lot last night

VERY excited about this