Wednesday, July 20, 2016

24 kg speed swings 17 min,sandbag walking lunges, parallel bar pushups, rear delts

Have to admit a little nervous about doing this whole workout the day before getting on a plane to teach kb's for three days straight but that's the old me thinking. The pre TKR me. It shouldn't be  any problem at all and today's speed swing workout went SO easy and strong.

Used the new KBUSA 24 kg bell the whole time and I really am starting to love it. I seem to have instantly gotten used to the longer window and the finish on the handle is perfect. The slightly longer swing stroke actually worked to my advantage today.
Interesting. All I know is that I wanted to use it and not my vintage DD so I did and it was excellent

24 kg Speed swings
15:15 x 10 per arm
17 min
34 sets
340 reps
18,020 lbs

lowest rate of Perceived exertion yet. ever. No double breathing and didn't even look up until 13 minutes in. Don't know why is was so strong but it was and it's a good omen

Sandbag walking lunges
32 lbs x 4 laps of 20 steps

strong too.Best eccentric control yet and wind was solid too

Parallel bar pushups ( feet up on tall bench)
3 sets of 20

the taller incline made in more of an incline than flat press which was fun. have to add this in for variety now

rear delts
 3 sets of 15 with 15 lbs

strong and easy

BW 163.8 !
BF 12.
W 56.8

weird. felt smaller and leaner

ok off to Seattle SMK tomorrow after noon. Can't wait, really looking forward to teaching this again


Monday, July 18, 2016

Big Dream Goal Achieved! 135 lb Military press 5 x 5 , 40 kg belt squat, Floor pushups pr,crawls side delts

Did NOT see this coming. I was hoping for 1-2 sets of five and the rests fours, given how tough last weeks presses were. No way did I think for a second I was going to get  5x5. But here it is! Very very happy to say the least. This was almost two years in the making from my humble beginning with 55 lbs and 2 sets of 5

A simple progressions, solid assistance exercises ( pushups and lateral raises!) wave loading and LOTS of patience are the keys. Just kept plugging away and there it is. Truthfully, when I set out to even attempt this I wasn't sure at all that I could do it. It was just one of those "out there" dream goals that if I got I got but if not, well, it was so far off.....

But once I got my shoulders squared away with the biceps tendon and could just concentrate on pure pressing it got much better. and progress much faster.

It was tough as shit though. The video above is set two. Set three was strong but set four I stalled the first and fourth rep and rep five was a LONG grind! I really thought I had shot my wad there  and when I started set five ( LONG rest between sets) I didn't know I could do it. And, when rep four was SO SLOW I was pretty sure I was fucked.

But I really didn't want to come so close and miss it; so I paused rep five on my chest and just ground and ground and ground til I finished it. Oh yea, and YELLED IT UP! lol.
Glenn was laughing it took me so long to finish.
But if I'm in the groove I can press. Always could and guess I still can

NOW, onto percentage singles training ala Prilepins table and towards my bodyweight press. Just SO glad to be done with FIVES!!!

Mil Press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 2
135 x 5 x 5!! All time PR

40 kg Belt squats
10,12, 14, 15

these were strong

Floor pushups
3 sets of 28 PR!!
1 sets of 22
106 total reps

interesting I could still do this after all that grinding.

3 sets of 70 feet
just hard on my stomach. these always want to make me puke

Side delts
3 sets of 12 with 15 lbs

this is starting to feel light. I feel that these, along with rear delt raises have been invaluable in my pressing journey. Have to stay in balance and I was SO weak on these when I started.

BW 163.4
BF 11.6
W 57.0

had a good amount of carbs yesterday, perhaps that helped :)

ok off to celebrate!


Sunday, July 17, 2016

Cool rucking

It was SO nice and cool this morning. made a huge difference in the ruck. Plus I wasn't dehydrated at all and that also made a big difference. Alternated green tea with red wine last night. Seems to be the formula for success :)

Recovered well from yesterdays' training although the glutes were tired from the get, which is good. It could be my back

50 lb Ruck
12 laps
10 30 second iso squats
1 hr 50 min
4th lap = 7:56
8th lap= 7:44
12 lap= 7:33

very solid walk, didn't have any energy lap until the 8th lap and then bogged down a bit on the ninth and tenth.pushed it and came back strong on last two laps

BW 162.6
BF 11.7
W 57.2

decent all around

back to work on the 135 lb military  tomorrow. hoping for 1-2 sets of 5!


Saturday, July 16, 2016

36 kg One Arm Swings,135 lb hack squat, 32 lb pushups, rear delts, curls, tkes

This was also the strongest this weight has been swung by me. Most power on each rep as well as most continued power throughout the entire workload. Lowest perceived exertion also. Weight felt light and I felt strong, Nice

One arm swings
 16 kg x 5/5 x 2
20  kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 10/10 x 10
200 reps
16,000 lbs

fast too, there was just three of us and the pace had no lagging

Barbell hacks
65 x 10
95 x 8
115 x 8
140 x 6

strong too. this challenges the grip as well. double overhand

Sandbag pushups horiz bar
bw x 12
32 x 3 sets of 12

strongest yet deepest too

rear delts
3 sets of 12 with 20
curls 3 sets of 8 with 20

tke 3 sets of 30 with purple band

BW 163.4
BF 11.7
W 57.1

got to get out to ruck early before it gets too hot!


Thursday, July 14, 2016

Too fucking hot ruck

Man my heat tolerance is just not kicking in and as much as I loved summer last year I am NOT digging it this time around
High 90's and dead air and and direct sun at 1 pm and all I wanted to do was get my six laps done.
Just another day in the office and it got did but it was not fun

45 lb ruck
6 laps
3thlap 8:00
6th lap 7:48

 good time to back off as everything was just tired and hot

BW 162.4
BF 11.7
W 57.2

ok rest up and cool off

Wednesday, July 13, 2016

24 kg speed swing 12 min, BW walking lunges,parallel bar pushups, side delts, TKEs

Lol this was much tougher than expected. Had a decent case of muscle soreness from those heavy presses on Monday and the bell felt heavy in my hands at first and my upper body was just worked and tired.

I knew it would warm up a bit at first, but it was a slow start.For some reason the short day workouts are almost always the hardest ones

24 kg Speed swings
15:15 x 10 reps
12 min
240 reps
12, 720 lbs

 definitely got easier as I went on but everything felt tired.

Used the KBUSA 24 kg for the last half of the workout and it was great. I was worried as it has a slightly longer window in the handle and I thought that would slow my rep speed down but taking my center of balance forward even more than it already is but it was fine

And the grip was perfect, the texture very good and the handle just a tad bit smaller in circumference.
This has the best coating I've seen since DragonDoor's military grade coating

Going to get to use a variety of weight sizes next weekend at the Seattle SMK so that will be a nice test.

BW walking lunges
4 laps of 40 UNBROKEN!!

First time I've done this in EONS! nice quad burn. Interesting that although I was tired in the swings my lungs were fine. It was the muscles. I did some double breathing at the end to try to up the amperage but it wasn't because my wind was hurting
About time these got better

Parallel bar pushups
3 sets of 22

not bad but not easy. did less on purpose

Side delts
3 sets of 10 with 20 lbs
 perfect weight and lower reps

green band 2 sets of 30 left leg only

good need to do these regularly. next week up to three sets

BW 163.4
BF 12.3
W 56.7

ruck up tomorrow


Monday, July 11, 2016

135 lb Military Press 5 x 4 PR! 36 kg belt squat, floor pushups crawls, side delts TKE

This was nice. I was hoping for 3 sets of 4 at best but it was a strong day. Didn't hurt at all having Glenn there today  ( he was out last week)- definitely made me stronger :). Once I got to 4 sets I knew I had to go for 5. Stalled out pretty badly on the third rep of the last set but brought it back in line and ground out the last one. Not bad if I say so myself

Military Press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 2
120 x 1
135 x 4 x 5 sets PR!!!!
video above was of second set

36 kg Belt squats
 four sets of 12, 14, 16 18

yeowch. legs are tired but still strong

Floor pushups
3 sets of 27
1 set of 15
96 reps

stronger than last week too

3 sets of 70 feet
strong here as well. gloves make such a difference on the hot pavement

rear delts
 3 sets of 15 with 15 lbs

this felt LIGHT

green band  1 set of 40

wanted more but was tired and hungry. need to superset them with laterals next time

BW 162.4
BF 12.1
W 56.7

solid solid workout!