Sunday, August 31, 2014

PR Ruck walk time to up the weight.

I was wondering if training legs the day before I walked would affect the walk and it did: I went faster,lol!
Didn't expect that.
Started off slow, as usual: the first four laps in 8:45. Legs felt heavy and just , well, heavy.
Lap five was down to 8:30 then six and seven in 8:20, eight in 8:15,nine and ten about the same and lap eleven was a shade over 8:00 and lap twelve was a PR 7:50 and strong!

This was the first time ever that I felt I could, and should, PUSH the speed of some of the laps. My groove was solid and the pace felt strong. Very happy with this.
Next week pack weight goes up to goal weight : 40 lbs

Also of course did my squats every lap for 30 seconds or so alternating stances from very close to very wide, with all the variations in between. This also felt solid and strong.

Tomorrow, back to the press

Saturday, August 30, 2014

I need to get back to this press strength and form

This was April 2011. 28 kg

24 kg One arm swings, double 20 kg front squat, Handstands

Counted last weeks as my top end so today I came down to the 24 kg for speed and volume. Also  have got it stuck in my head that I have to get my snatch and overhead press back, as well as my handstand. It's not like my shoulder  works any better NOT doing these movements. I searched through 2011 and 2012 blogs and it seems that was where the wheels came off.

I was doing some GREAT overhead work those years, after more than a few of not pressing or snatching and then 2013 things started to go wonky. I had to leave Girya and I left the RKC. Not my best time and it seems, it hindsight, to be reflected in my overhead position.Or lack of it. I was pressing the 24 kg for sets of 10/10, double 24s for 10, 28kg for 5's and 32 kg for 2's and 3's occasionally!

My snatches were solid too. I HAVE to figure it out. One thing I wasn't doing was really heavy swings as I didn't even have a Beast til the end of 2012.I do know the heavy swing work IS really cooking my lats and that could be part of it.

Also I think the handstands were helping. Now I can't even get to the wall by myself :( VERY discouraging. But I have to start back on the road . I thought I was ready to let it go and just give up my overhead work but I can't.I'll go as slow as I have  to but it has to be in the mix.

Just have to make sure to hang A LOT

One arm swings

16 kg x 5/5/5 x 2
20 kg x 5/5/5
24 kg x 10/10 x 5
          x 12/12 x 5
220 reps
11,600 lbs

these were strong and easy.

Two kb front squat
 2 16s x 5
2 20s x 5 x 4 sets

 these went well. This is a good place to put them. I can let the heavy two hand swings go for now for sure.


these sucked big time and I didn't want to put the video up but it's a good indicator of my starting point. I did about 5 sets and the first was the worst. This video was next to last and it got easier, to a point, on each one. First set I couldn't reach the wall with help! That's crazy. And my very lower t spine and upper lumbar ( t 12/ L 1) was the point that got very tight right after. That's what needs to open up.

Plus, I am weighting my right arm much more than my left. This definitely needs a lot of work. I have a good feeling about it. If I can walk tomorrow it will be even better :)

datsit. lots of stretching and hanging to be done
Long ruck tomorrow.

The New Schedule
One arm swings
Two KB front squats

Clean and Press
Belt squats
Snatch holds

Snatch ( reps or Vo2 max)
Walking lunges

this is the basic routine ( but including more leg work) that I was doing back in 2011/12. We shall see but I am excited about this new direction and attitude.


Wednesday, August 27, 2014

Snatch practice, 20 kg single front squats, pushups, shoulder sled

Well I thought I would be able to train the snatch again but I don't think so now. As much as I want to be back in love with this move it just doesn't love me anymore and  six sets of pretty light snatches showed me that pretty quickly.

Although my unweighed overhead position IS getting better , and certainly less painfull. It isn't transferring yet to the kb snatch. Plus it started bothering my upper lumbar and lower thoracic spine and that isn't good nor worth it.

I've been tweaked by the snatch more than any other kb move, with two bicep tears ( with a too heavy 32 kb bell) and numerous lower back/groin tweaks back in the day. It was great for many years for me but then went south. Not sure how much my progressively bad knee had to do with it BUT I do know that ever since I got it replaced my alignment has been different enough to really change my overhead position, and with it, my snatch( and press)

That's ok ,really. Just a message from my body( that I better listen to) that it's time to move my emphasis from the snatch back to the squat and the overhead hangs. My pushups are back on line and that's a great substitute, mentally.

I started off slowly but even the 16 felt like shit. Then I went up to the 18 and that felt better for three sets but then my back/lat started talking to me and I listened.
Change of plan and I switched to single bell front squats.

16 kg x 7/7 x 3 sets
18 kg x 7/7 x 3 sets

Single KB Clean and squats
20 kg x 5/5 x 5 sets

these went well although it's definitely more difficult to get as deep as I want with single bells than with double so I will switch back. Not sure if long or short cycle but with long cycle it means shifting my stance each rep so the total rep count will be  down. We'll see

Horizontal bar pushups on paralletes
10, 11, 12, 13

these went fine and were strong

Walking lunges
4 laps of 12 feet
 wore knee sleeves today so no bruising but I think I'm going back to the grass. It's taking up too much mental space worrying about not banging my knee and messed up the rhythm.. VERY tough though, after the squats. legs were on fire.

Red band rear delts
4 sets of 15

light but stricter work

Shoulder sled pull
95 lbs x 250 feet x 4 laps

freakin' killer. legs were toast finished strong though but it was tough.

I'm actually almost tempted to try barbell snatches and see how they feel. For some reason I think, with the wide grip, it might work. I'll play around with a stick and see what it feels like first.

two days off to stretch! yea~!

never quit.

Monday, August 25, 2014

110 pushups, 40 kg belt squats, triceps, 105 lb hip sled

I love being in shape. Lord knows it took me long enough to get back here( and thank G-d for my surgeon!) but to be able to work hard, harder than you did before, and come back and do it again, and again and not feel that bad is bliss for me. To  "walk around strong".To not perceive it as 'that hard' is wonderful.It's what keeps me coming back to the training fountain of life day after day , year after year.

And the stronger you get, both mentally and physically, the easier it is to get even stronger. Success breeds success and a little suffering just makes you tougher and stronger. If you let it.
The only way not to get it is to quit and that really isn't an option.
Solid one hour of roll, stretch and hang. One arm hangs are really coming along but the heavy one arm swings definitely had a tightening effect on my forearms traps and shoulders. Took a bit to break it all up

Floor Pushups
8 sets of 10
2 sets of 15!! PR

This is amazing; what the simple pushup can do. MY upper body is coming back on line fast. Pecs, delts, and triceps are popping out. Can't believe after all these years of not being able to do this I can again. Very cool.

Belt squats
40 kg x 20 x 4 sets
quads of fire!

Db kickbacks
20 lb x 10 x 4 sets

Blue band rear delts
4 x 10/10

Hip sled
3 laps with 95 lbs
1 laps with 105 PR

250 foot laps.

this was strong today considering yesterdays ruck. :)

that's all she wrote.  "Feels good,motivated, dedicated, Good for you. good for me, FIRED UP"


Sunday, August 24, 2014

Sunday Ruck ; more hardening

Wow, take a week off and things get hard real fast, lol. Well it wasn't that hard but it was a strange one. Definitely felt the effects of yesterdays heavy swing  and squat session and I was stiff and achy out the box this morning.It's almost been a months since I swung the 40kg and I felt it.

But it started off strong. Neck and traps were more tired than my back or legs so I started out well. Knee was behaving as well so all was good. First lap was 8:45 or as usual but it dropped down pretty quickly each lap and by lap five I was around 8:20.

Weather was cool ( San Fran had a serious 6.1 earthquake at 3:30 am this morning and that always makes for weird skies and weather I slept through it and had no damage ) and that helped. The next three laps were  about the same but my right foot, fourth metatarsal started saying hello so I did something I haven't had to do since I started walking these laps, take my pack off and work on my foot a bit.

I had already  geared down for 10 laps instead of 12 as  laps 7 and 8 were getting weaker although not much slower and my foot started. Mobilized the ankle and metatarsals, put my boot and pack back on ( it's harder to put it on than carry it :) ) and felt things out.

It felt fine and I actually got some kind of second wind and laps 9 ,10,11 and 12 were awesome. Almost out of the body experience I used to get when running long distances! the body is on autopilot, the pace is easy and I get a sense of 'watching' my body walk rather than "walking" it,if that makes sense.

Never had that experience hiking or walking before and I'm glad I can still get it. It was one of the things that made my ultra training so enjoyable. You literally feel like you can go forever.
SO I ended up doing 12 laps in 2 hours and it finished strong.Oh yea, 12 sets of supported squats. 45 second each. These are tough with the pack :)

This type of heavy , long slow distance work really toughens the body up in a way that is really functional. Nothing really 'hurts' there is no real reason to stop- it's just hard. Not dangerous or injurious, just hard and to keep going is just about will and putting the next step ahead of you one at a time.
So happy I can do this type of training again. I truly missed it.

Pushups tomorrow and lots of roll, stretch and hanging to  do today.

Saturday, August 23, 2014

40 kg One arm swings, 32 kg goblets, pushups, crawls

Back to the  ditch :) Haven't done a 'regular' heavy one arm swing workout in awhile it seems and this was  just what I thought it would be: heavy. 
Perfect time to get back to strong.

One arm swing
16 kg x 5/5 x3
20 kg x 5/5
24 kg x 5/5
28 kg x 3/3
32 kg x 5/5
40 kg x 5/5 x 10 sets
100 reps

these took, as usual about 5 sets of warm up. But, looking at the video, it's not as bad as it felt: bell height, speed, etc.

24 kg  x 40 reps

I read where Peter Lakatos maintained his snatch test conditioning by doing 100 rep transfer sets with 32 kg. I think I will throw one set of these in after my one arms and work up to 100 reps in one set as well going up in weight after I make the reps.

Goblet squat
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5

I thought these would be a good alternative lift/day for these but it wasn't. After all those one arms it was just as much arm work as anything, what I was trying to get away from in the kb front squat. Oh well back to the drawing board.
The question is where to put  front or goblet squats  if I am going to snatch as the main lift on wednesdays. I'll figure it out.32 kg felt heavy : in my arms :)

four laps of 60 ft. 

this was a strong day for that.Going to crawls before pushups is probably the reason.

Pushups (parallel parallettes)
6 ( feet on box)

these were good shoulders just tired

Db side delts

12 lbs x 10 x 3 sets

good session, Just me and Glenn so the pace was very fast. Tactical periodization baby!
back to the ruck tomorrow can't wait. missed it last week

This looks like the new menu

One arm swings
H2H swings
Two hand swings
Side delts

Ruck walk

Floor Pushups
Belt squats
Triceps assistance
Hip Sled
Rear Delts

Goblet squat ( work up to top set)
Snatch ( speed work single arm sets)
Walking Lunge
Hip sled
Rear Delt


Wednesday, August 20, 2014

Snatch, Front squat, pushups, walking lunges, shoulder sled

Wow. One year ago today I was getting ready to go into surgery for my TKR in the morning. It's been a year and I can hardly believe it.What an amazing thing this knee replacement has been for me, there are almost no words to describe just what a different life I have now and how wonderful it is. Just being out of 24 /7 pain would have been good enough, but to also be able to walk and squat, and lunge and hike, also pain free is beyond amazing.

It really hasn't seemed like a year has past; and I've been accumulating more ROM, movements, skill and strength the whole time. Pretty much constant and consistent progress and that has certainly made the time go much faster.

It seems like I can squat deeper, walk further, swing heavier and move better everyday. What  a blessing and a gift. And I make sure to be grateful each and every day as well. I don't have to think back much to remember how my life was just a year and a day ago.

I thought about doing some anniversary challenge to commemorate the year, some kind of high rep leg challenge but then decided not to risk anything by being stupid. My legs are doing great but they are also more TIRED than they have been as I am doing so much virtually every day. Staying on schedule is the celebration.

But I decided to do some snatches today, What the Hell. My shoulder ROM has not been significantly changed by not snatching these past few months and my best ROM was a few years ago when I was deeply into Snatch Vo 2 training so I decided to start with my oldest favoritest kb movement, the snatch

16 kg x 5/5 x 2
20 kg x 5/5 x 3
24 kg x 5/5 x 3

interesting. this felt way harder than I remember but not in the overhead position! Just SO much forces all over the place to deal with. So much "heavier" than swings. That bell falling down from totally overhead and back again seems like double the ROM of swings and twice the forces. Crazy.
BUT my right shoulder ROM was BETTER than my left ? WTH? Both felt pretty good although the 24 kg felt very heavy in the hold overhead. 20 kg was goldilocks :)

But it felt good to snatch again and I can see going back to max vo2 and staying with the 16 kg. that seemed to give me the best overhead ROM of all but we will see if I can move tomorrow:)

KB Front squat ( single )

20 kg x 3/3 x 3
24 kg x 3/3 x 3

these went well although I still need to mirror to maximize depth. No worries.

parallel bar horizontal pushups
4 sets of 13!

shoulders felt fine.

Walking lunges( on concrete not the lawn)
4 laps of 100 ft
much easier than on lawn but I have to wear knee pads - tapping
TKR knee on concrete not smart

Shoulder Sled
3 laps of 250 ft 95 lbs

now I'm tired three is enough

Rear delts
blue band 3 x 12

datsit. Solid We'll see if I had snatches back into the mix. I could do squats on saturdays after one arm swings that might work well. then pushups on monday and snatches on wed.


the workout that took me over 50,00 snatches