Monday, August 21, 2017

150 lb Military press 4 x 5, 1 x 2,40 kg belt squat, weighted floor pushups,crawls, rear laterals

 SOOOO CLose, I actually thought I was going to get all five.A few important technique changes. Instead of laying back and trying to just hold the arch the idea was

 more vertical in rack, layback and press simultaneously

This worked well up to 120 or so then I wasn't getting enough layback and the bar was going forward too much

SO I came up with step out, layback, THEN layback/press simultaneously.
Worked great!

Four sets is excellent and the bar speed on the first three on all sets was the best ever

I see now from the video after the first rep I don't lay back enough before ' pulling the trigger'. I get more vertical each rep and then the bar is forward AND I'm fatigued.

So it's each rep lay back, then layback/press/

Next week down to 125 and some timing and speed work then back to this and nail it

Military press
stick x 5
bar x 5
65 x 5
85 x 5
105 x 3
120 x 2
135 x 2
150 x 5 x 4 sets
       x 2 x 1 set

Just crashed and burned!
tried it another times and not even a 1/2 rep! dead!

40 kg belt squat
4 sets of 16

need more right rec fem rollout and tibialis. patella is a big stiff

weighted floor pushups
32 lb x 25 x 2
         x 20

well this is harder than I thought! definitely brought the reps down as I wanted

3 sets of 70

Rear laterals
3 sets of 12 with 20

BW 167.2
BF 12.2
W 56.6

ok rest and roll tomorrow


Sunday, August 20, 2017

Strong Ruck

Surprisingly strong day today. Legs were tight starting out but pack felt light and the legs loosened up quickly.

Overcast and cool helps tons.
Didn't time any laps but we finished 10 minutes early so that's good

50 lb Ruck
12 laps
1:50 min
11 iso squat stretches

BW 166.4
BF 13.8
W 55.2

lowest water reading and highest bodyfat in forever. Thought I hydrated well all day. Week off creatine though so perhaps that's having some effect

big press tomorrow


Saturday, August 19, 2017

40 kg One Arm Swing 10 x 10/10, hacks, 50lb Horiz bar pushups, side laterals, handstands

Tough one today. Have had a cold for the last 2+ days and nose and ears congested made doing 20 reps sets not much fun. it got done but I can't say it was easy. Medium strong though, heart rate sky high after each set.

Focus was decent too and body felt pretty symmetrical and ready

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
40 kg x 10/10 x 10
200 reps
14,000 lbs

30 min or so

height and teshnik were decent, all things considered. which they always have to be

Barbell hacks
95 x 8
115 x 6
135 x 6
145 x  5

really concentrated on foot pressure via the three-point tripod on the foot: outside edge,ball and heel pressure simultaneously. Felt really good, and , obviously, well balanced
still used grip and torque technique ala starett.
Foot rooting is every bit as important as a strong grip

Wt pushups
New 50 lb sandbag today! time to up the game
bw x 12
50 x 10 x 3

definitely harder but not too bad. much heavier feeling, though, than a 45 lb clubbell

side laterals
3 sets of 15 with 15's
excellent technique and feel

Parallettes handstand /off bosu

these went very well! Much much easier to "feel" inverted vertical! a breakthrough. Got overhead much quicker and no freakout!

4 singles
still have to set up closer to the beam

BW 165
BF 12.1
BW 52.6

ruck up tomorrow


Thursday, August 17, 2017

Strong hot ruck

Cold in full bloom but it was a strong ruck! legs felt great, loose but strong and the little motors just wanted to keep on keepin' on!
 But I am just plum tired.
As soon as I got home  I literally fell into bed for a nap!

Didn't help it was hot with no cloud cover
Good training in 'shut the hell up and just do it ' discipline

45 lb ruck
6 laps
55 min

4 am
BW 167
BF 12.7
W 56.2

1 pm
BW 166.2
BF 11.1
W 57.3


24 kg Speed swings 20 min, walking lunges,parallel bar pushups, rear delts

This was a weird one. In the process of catching a cold and nose and head congested all morning. Took a pseudophed before leaving work and it was still kicking in when I did my workout. Strangely enough I had a ton of energy and the workload was no problem,lol

Again, switching to eights instead of tens was a freaking great move. power output is way up and instead of the workout being a temptation to use another groove it's the perfect reinforcement for the groove.

Trained solo so had to watch the clock the whole time ( which I usually hate and messes me up) it didn't bother me at all. Mentally strong the whole set

24 kg speed swings
15:15 8 reps per arm
20 min
320 reps
16,960 lbs

walking lunges
4 laps of 40 steps slow and deliberate on the stretch.

parallel pushups
3 sets of 30

these were tough, still feeling Monday

rear delts
3 sets of 12 with 20's

BW 168.2
BF 12.3
W 56.4


Monday, August 14, 2017

150 lb Military Press 2 x 5, 1 x 4, 2 x 3,36 kg Belt squat, floor pushups, crawls, handstand, rear delts

This was a good day that could have been a great day. But it was weird nonetheless
Got very little of my normal rest yesterday afternoon, and came into the workout pretty fatigued. BUT feeling pretty strong and jacked. Just tired.

I had been waiting to try my new theory on my back arch out all week and as soon as I did the stick warmup I knew it was going to be a good day.  Things just felt locked in and the back arch theory is correct. It made all the difference.

But I haven't been in that position much the last three weeks and I just ran out of steam the last 2-3 sets and that's what cost me.
But the technique is right and I was strong

Used the stiffer Texas power bar that also is a little thicker diameter and that felt much better too

Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 2
120 x 2
135 x 2
150 x 5 x 2 sets, 4 x 1 set , 3 x 2 sets!

Just couldn't hold the arch and the bar got forward. And a LONG grind on the 5th attempt on the third set and that just cost me
After the first two sets I was actually thinking I could get all five sets of five today!

36 kg belt squat
12, 14, 15, 16

Floor pushups

these were tired. I might be done with these high sets and go to more resistance and a slower tempo, the reps are getting boring as hell

3 sets of 70 ft


Parallel bar handstands off bosu

couldn't reach the ceiling!! lol, the presses compressed me too much! crazy. Even with Neuperts help . that was weird.
But the overhead position felt strong

rear delts
3 sets of 15 with 15
this feels so light now

BW 168.8
BF 12.1
W 56.8

1 pm
BW 168
BF 11.4
W ?

ok needed day off tomorrow


Sunday, August 13, 2017

Strong and fast ruck and four year TKR anniversary

Fourth anniversary of my tkr and the ruck was solid. Very strong and fast especially considering how heavy we went yesterday. Legs weren't exactly  loose but not too tight or heavy .Nice cool start and speeds kept increasing.

50 lb ruck
12 laps
11 iso squats
6th lap 7:37
10th lap 6:46 3 seconds off all time PR!

1 hour 50 min total time

all over fast

BW 166.8
BF  12.1
W 57.3

Great present from my friends from Japan Taikei Matsushita

heavy presses tomorrow, gotta get ready!


Saturday, August 12, 2017

52 and 68 kg One Arm Swings, hack squats, horiz wt pushups,P bar handstand, side delts

It was a really strong day. Body felt great, energy was good and the groove was solid and there from the beginning. Focus was on too

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 3/3
40 kg x 3/3
44 kg x 3/3
52 kg x 5/5 x 5 ( 5750 lbs)
65 kg x 5/5 x 5 (7500 lbs)

13,250 lbs

Left hand grip gave me a bit of problem ( hence the tape) but only if I tried to accelerate too much. Right grip no problem
BUT  it was definitely a stronger effort than last time. still a ways off from transfering. bell will have to be much higher

Barbell hacks
95 x 8
115 x 8
135 x 8
150 x 6

Pushups on horiz p bar
bw x 10
45 lb CB x 10 x 3

no problem. slow and strict reps

Handstands practice on pbars

This was great! I set the bars and bosu up so that I would be able to touch my toes to the ceiling when I was actually vertical! Need to put them another 5 inches closer next time but it was really good practice. I could feel where vertical is again and I had way less trouble getting inverted this time. The bosu is a huge help now. The parallel bar idea, by fellow Iowa Gymnast and legend Bob Dixon was perfect. " you can muscle it more" he said and he was right.

Man, I really think I can get my handstand back, and, other than being able to walk again, this is right at the top of my dream list. :)

Side laterals
3 sets of 15 with 15

slow and strict strong

BW 167.6 !!
BF 11.4
W 57.3

Finally some good numbers . Must have been from the piece of Tracy's birthday cake I had yesterday :)

Ok we'll see how strong tomorrow ruck is