Monday, March 20, 2017

130 lb Military Press 8x3,32 kg Belt squat,floor pushups,crawls,side laterals

This was about as good as my press can get. Everything went well, and easy. Using the torque setup with my grip makes a HUGE HUGE difference. I feel like I can leave my fingerprints on the bar!! and that makes the drive phase so much stronger

this was as strong and easy as I have ever done this weight

Military Press
stick x 5
45 x 5
65 x 5
85 x 3
115 x 3
130 x 3 x 8 sets!

32 kg belt squats
4 sets of 15  strong and deep!

Floor pushups
3 sets of 35

solid but not easy

3 sets of 70 ft  fast!

Side laterals
3 sets of 12 with 15s

Off to Israel tomorrow to assist at the SFG. First cert back since I left 3 years ago, right after the Israel SFG. ironic a bit :)


Sunday, March 19, 2017

Steady ruck , getting back to strong

Very happy to feel my legs loose and strong this morning when I started my ruck. Quite the difference than just on Thursday. And they stayed that way until the 9th lap when they, and I started getting tired. Finished fine though and it capped a good week; I'm on the comeback strength and endurance wise.
Two full weeks after the swing test, not too bad

Definitely took it slow, and I finished up at 2:05 total time. I stopped and chatted a bit and didn't rush at all, these small breaks really let my legs loosen up and stay loose. No timed laps at all

Probably an 8:10 pace

50 lb Ruck
12 laps
11 iso squats

Finished feeling relatively fresh

BW 167
BF 11.2
W 57 %

so strange still

130 lb presses tomorrow

Saturday, March 18, 2017

44 kg One Arm swings, 24 kg snatch practice, bar hacks, weighted pushups, rear laterals

Finally a very strong day! Warmups felt light and powerful and when I got to the first set with the 44 kg it felt very light in my grip. Always a good sign!
Fives are so just the perfect rep count for me; I can be strong and powerful and not have to hold back at all. And the multiple sets give me a "background" of endurance. this is what built the foundation for all those five minute tests and I'm glad to be back to it. It's the base.

One Arm Swing
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 x 10 sets
100 reps
9700 lbs tonnage

KB snatch

The last time I was heavily into snatching I never swung anything heavier than the 32 kg and so the 24 always felt like a big weight to me. Now, after doing 200 rep workouts with the 48 on a regular basis the 24 feels like a toy.
That's nice for a change

16 kg x 5/5
20kg x 5/5
24 kg x 5/5 x 7 sets

easy. over head position has already gotten better than last week

barbell hacks
65 x 10
85 x 8
115 x 6
135 x 5
145 x 5
strong too!

Sandbag pushups
bw x 12
32 x 12 x 3 sets

strong too!!

rear delts
20 lbs x 3 sets of 12

BW 168.8 WTF!!!
BF 9.5 ( after bath)
W 59.1  ( highest in forever)

I have no idea what's going on, Ate 2500 cals at the most yesterday. 99% clean ( 2 cookies and 1 piece of toffee) and gained 1.3 lbs overnight? Also haven't had creatine for 4 days.
This is officially weird now

long ruck tomorrow.  The plan is to just keep doing what I've been doing and see where this plane lands


Thursday, March 16, 2017

Just Ruck

Still not easy. Felt fine getting started but legs are still not light and strong. Definitely got better each lap and speed was good ( 7:45 average or so) but I definitely didn't feel strong

But it got done

45 lb ruck
6 laps
ave time 7:45
55 min total

BW 168 !!! WTF?
BF 11.2
W 57.5

ok both creatine and red meat are out for awhile. they are the only things that have changed I'm not liking this. I don't want to be over 165


Wednesday, March 15, 2017

Snatch Vo2 30 sets, walking lunges, parallel pushups, side laterals

Back to the world of snatch Vo2. Started out easy with just six rep sets for the first ten minutes, then finished up with sevens for the last five. No problem form felt great. First time, really, in my oly shoes and I was focused on being as efficient on the lift as possible, not going for the deepest hinge, etc,. Performance efficiency, not max power.
Hands felt great as did shoulders.
Back to sitting on the stability ball at my desk and my back feels normal again. Those damn chairs aren't stiff enough seat lately.

Snatch Vo2
10 min 6 reps per set = 120 reps
5 min 7 reps per set = 70 reps
total = 190 reps
6840 lbs


walking lunges
4 laps of 40 steps
strong and easy

Parallel bar pushups
3 sets of 27
strong also

side laterals
3 sets of 12 with 15 lbs

no problem

BW 167.1
BF 11.2
W ?

this seems to be my new range . Not happy but don't want to eat less. I'm eating cleaner than usual too

ruck up tomorrow


video from 2008, very close to my PR of 80 sets of 8 in this 15:15 thing
I love the kb snatch

Monday, March 13, 2017

125 lb Military press 8x3, Goblet squat,floor pushups,crawls, rear laterals

This was so solid. easily the best I've done this weight and probably my best press technique and form yet.This is definitely a better main press for me than the kb

It's all coming together

Military Press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 3
125 x 8 x 3

very strict and easy

A few things; one I REALLY  set my grip; an angled Rippetoe grip and applied my torque to it and didn't have even ONE little bicep tendon twinge the whole workout! that's a first! weight felt light, bar path felt great and man I love triples

Goblet squat
20 x 3
24 x 3
32 x 3 x 2 sets

this is still not the move. felt my biceps way more than anything. Oh well. Back to belt squats. the move was easy enough though

Floor pushups
3 sets of 32

easy and fast

3 sets of 70 ft

strong here too

rear laterals
3 sets of 12 with 20 lbs

BW 167
BF 11.2
W 57.3

definitely hydrated. Feel lean and hard.
Back on track


Sunday, March 12, 2017

Very slow long ruck

It must be an adrenaline dump aftershock. Everything has been heavy this week and I've been extra stiff and sore.

Today was no exception and the first laps of the ruck let me know it was going to be a hard slow slog. If I made the full 12 laps

Which was in question from the start. And I was ok with that. I'm easing back in and I'm not stressed at all. But I was waiting, and waiting and waiting to loosen up.

And I finally did.
90 minutes into the walk :)

THEN I felt good and picked up pace

Lots of stopping and just letting my legs shake out. during laps and no timed laps at all

50 lb Ruck
12 laps
11 iso assisted squat stretches
2:05 min

BW 167
BF 11.1
W 57.8

Back to the bar tomorrow and 125 lb presses