Wednesday, July 23, 2014

36 Kg Goblet squat , 24 kg single bell front squat, close pushups, shoulder sled

Great day. Body feels good and worked on my internal rotation all morning with a few easy to do shoulder stretches that i think might make a real difference. We'll see but lets were solid, knee no issue and mind was good. LOTS of time spend in the squat position all morning. Digging it.

One arm swing warmup 16 kg  x 5/5/5 x 3

Goblet squat
16 kg x 5 x 2
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 3
36 kg x 3 x 3! double pr
only took the second set as the video got screwed up on the first lol! Wasn't hard at all, really but the toughest part was just holding it. Didn't get a perfect hop up and was off center on the second set but I'd be damned if I was re setting it up!
Worked out fine

One kb front squat
16 kg x 5/5
24 kg x 3/3
          x 4/4
          x 5/5 x 3
 These were surprisingly good too. Best ever and the 24 felt like a toy. :) Depth is really starting to feel natural and normal as opposed to a surprise :)

Close grip horizontal pushups on p bar
4 sets of 10! pr here too.

very very solid. SO happy to be able to do this so simple movement again without pain.And I like what its doing for my chest shoulders and arms too.

KB Lunges
2 12 kg x 8/8 x 4 sets
WHEW this put the torch on the quads! As bad as the walking lunges are these were even harder! Probably going to alternate these two  moves each week. See some serious strength potential here.

Shoulder sled drag
95 lbs x 250 feet x 3 laps

wow that caught up fast! legs and lungs and body got tired fast. in a low crouch semi run first the first 125 feet then try to maintain it but end up in a lean forward walk for the rest of the lap. Plenty OK though,lol Don't be greedy :)

Red band rear delts SS # Trainer gripper
3 sets of 12 rear delt and 4 sets of 3 closed tight on the trainer.

this is definitely getting stronger/ both moves

BW consistently 160 lbs at 4 am and BF around 10-11% on the tanita at that time. Happy with both numbers


Monday, July 21, 2014

Double 24 kg floor press, 32 kg belt squats, ring extensions, hip sled

Solid work today. Knee resolved when I opened up the TFL of all things.It referred right down to the lateral part of the knee, right next to the knee cap. When that released all went well. Thank G-d. loving my new knee and mobility way to much to go backwards at all!

Had a full hour stretchout this morning and worked the shoulder/lat openers in Starretss video. It got right where I needed it to, in the nexus of the lat, teres major and long head of triceps netherworld under my armpit. Grody locked down glued down tissue but this helped a lot even though I had to jerry rig it quite a bit.
that just means lots of progress to be made :)

one arm swing warmup
16 kg x 5/5/5 x 3

Floor press
2 16s x 5 x 2
2 20s x 5
2 24s x 5 x 5

this went very well once I figured out a manageable way to get the weights into position. I'll stay with this weight til I can do 5 sets of 8 easy and then go up. Nice to get some pec work again too :)

Belt squats
32 kg x 14, 16, 18 ,20
 very solid reps with bell touching floor each rep and a solid quad contraction at top of each rep. wind was good. energy too

Ring extensions
12, 12, 10, 7

Band rear delts red
4 sets of 13,13,15 15

Hip sled
95 lbs x 250 ft x 4 sets

more upright on the walking hits glutes more. I figured since I really lean in on the shoulder version I should stay more upright here.

Gripper 1.5 x  4 singles. no warmup just go. Actually not that far off. 1/4 " but that final click has always been my nemesis!

solid solid day and everything feels good


never forget.

Sunday, July 20, 2014

Sunday Ruck

 Left knee was a bit wonky this morning, for no reason, very similar to what happened in Italy and I think it's dehydration that is the problem. Same as then. It was very very hot here yesterday and I didn't hydrate enough it seems. LOTS of wide heavy double and two hand swings and I think the popliteus  got too tight and there was a strange pain in the lower lateral part of my knee. NO swelling or heat or other signs of inflammation.
Stretching the quad and calf relieved it but it wasn't ( still isn't) perfect.And it's just on extension that hurts. Flexion feels good.

Still went for the walk and had zero pain or discomfort during the ruck or I would have abandoned it. No sense risking anything but it felt normal during the ruck

Ruck weight 37 lbs
Eleven laps 30 second squat holds each lap
total training time 1 hour 50 minutes.
Lap time average around 8:30- 8:20 at the end

Very hot this morning too and I was sweating more in the first half hour than I do the entire time. Weird.But I did super hydrate before I went out too, hoping that would help.

Listened to military cadence running marching songs for a lot of the walk and it really helped the time go by, as well as set my pace. Very cool. Running and singing will definitely increase the wind :)

Floor presses tomorrow, will be fun


Saturday, July 19, 2014

Double 28 kg swings, two hand swings pr, more pushups, crawls and grippers

Solid and strong today. Still using double swings instead of singles and the "stomach alien" as I call the diastasis recti is closing in :) It's all about muscular tension balances, really. Simple but definitely not easy.

All parts are working well so far and a 20 minute roll/stretchout before practice.

Swing warmup
16 kg x 5/5/5 x 3

Two bell swing
2 16's x 10 x 2
2 20's x 5
2 24' x 5
2 28's x 8 x 10 sets

this wasn't bad. Strong in the hands and body but overpowering in the height of the swings. But , still, it felt strong and solid in positions and technique. It's just an awkward stance for me but it's way better than ever. Can't complain

Two hand swing
36 kg x 10 x 10 PR!
 never have done ten sets of two hand swing before! it was the perfect weight; not too heavy and not too light.It worked me but let me do the entire ten sets. Triceps, of all things, were talking to me set 7-10 :)

Parallel grip parallel bar pushups
4 sets of 10

SOLID! no shoulder  issues at all!~

Band rear delts
4 sets of 12 red band

this is a necessity. really enjoying the bodybuilding aspect of it too.

2 laps of 80 feet  PR
1 lap of 60 feet

this is tough at the end for sure.

COC gripper
#1 x 4 singles, very close to full close. Much stronger


big ruck tomorrow. can't wait

Wednesday, July 16, 2014

Leg day. double 20 kg clean and squat, pushups, walking lunges, , shoulder sled.

Great day and it definitely feels like "leg" day, lol. I went back to double front squats, but added in a clean before each one and it worked out well. I was thinking about using 24's for the work weight and am sorely glad I didn't!

This was tough enough as it was. Excellent combination of conditioning and strength work. It's not snatches but it will do for now. Nice upper and lower body combination.

Goblet squat warmup
16 kg x 5 x 2
20 kg x 3 x 2

Double kb clean and squat
2 16s x 5 x 2
2 20s x 5 x 10 sets!

pretty easy til the fifth set( video) and then it just wore on me, lol. Got through it but it was work! Placing elbows on knees seemed to be the depth marker. So amazing I can do this now

Pushups on pbars
horizontal bars with narrow grip
4 sets of 10 alternate with red band one arm rear delts 4 sets of 12

the rear delt work is crucial and the pushups felt awesome. Can really see/ feel the difference in pecs, tri's and delts from this. three times a week if I can, different grip/width each time.Specialized variety :)

Walking lunges
Three laps of 13 steps each leg x 2

this really let me know it was leg day. wow. knee's touching ground on each rep feels great to work them this hard but three was plenty

Shoulder sled
 95 lbs x 250 ft x 4 laps

first 125 feet I am almost at a low crouch run. feels awesome. catches up with me on the return and it's just more of a 'lean in' fast walk but it's just so cool to be able to do :)

Trainer x 4 reps, 3 reps, 2 reps for click holds

nice to be able to do these again to. Decided to use just one gripper per workout and get what I can. This was solid closes and great tension levels. The one arm swings have really brought my grip back to life.


Monday, July 14, 2014

Double 28 kg floor press,40 kg belt squat, pushups, sled

Recovered well from the weekends training, and the new doorknob lat stretch is keeping the QL quiet and happy. The ab work ( mainly isometrics) for the diastasi recti seems to be working as well, as well as not overstretching it on the stability ball. I think it came from the distorted overhead work not the one arm swing but either way I'll finish up the month at least with double bells on Saturday. At least I think I will :)
I do love throwing around those heavy one arm bells :)

Double bell floor press
2 16s x 5 x 2  - these feel good just hard to get in position
2 20's x 5 x 2 easy press but set up is tough even with Glenn
1 24 x 4/4 x 2 trying to see if one side is better
1 x 28 kg x 2/2 very hard to stabilize and groove is much different than doubles
2 20's x 5
2 24's x 4 found a handoff technique ( I get one side going via a tgu setup then he hands off the other)
2 28's x 3 x 3 tough but not that hard. hand off is tough
2 24's x4

nice to see I can still bench. this felt strong once I got it in position! I'm even thinking about bringing out the barbell for this :) I actually think doing doubles like this, or a barbell, might actually help re square/ re balance/ re set the shoulders. We'll see.
Any way it was fun and the shoulders didn't hurt at all.

Belt squat
40 kg x 12,14,16,20

these were very strong and deep. legs recovered well from yesterday's ruck

Parallel bar pushups( feet on ground , hands parallel)

3 sets of 10,10, 8 - shoulder started clunking
horizontal pushup 2  x 7 still strong, shoulder just tired

this is great progress.The sets of 10 were no problem at all , shoulders worked fine and were completely quiet

Hip sled
95 lbs x 250 ft x 4 laps

this was almost easy. time to go up in weight a bit. would have done 5 laps but was overall tired, but the legs felt solid! cardio too. fast walk, It's really freaking amazing what these last 11 months have brought. A miracle, actually.

datsit. Feel great time to stretch out.


Sunday, July 13, 2014

Sunday Ruck, 37 lbs/ Pr

What a difference 4 pounds makes! I upped the ruck weight by this measly amount and instantly felt the difference on the way to the track .lol. All in the legs and hips, which was good but it was a slow ten laps to be sure.

No worries it got done and I had actually planned on nine laps up until the ninth laps when I actually started to feel good and went for the tenth. Started slow, 8:30 per lap and it pretty much stayed there til the last two which went for about 8:15.

This was strength training, that's for sure.
Did my squat stretches for 30 seconds after each lap and the extra weight made a difference there too :)
Had my knee flexion tested cold Friday morning and I hit an easy 133, these squats were closer to 140 than 130. Definitely getting there.
Double floor presses tomorrow. That should be fun. Back is normal and shoulders are feeling good as well,keeping up the doorknob lat stretch every chance I get. Grease the groove can be used for more than just chins and presses :)