Thursday, August 06, 2020

Strong and fast ruck



Best thursday  ruck I've had in decades it seems! Everything was solid and legs, calves lungs and heat tolerance were all on point.

Can't say when I've had a better thursday ruck/ Nice

Even had very solid energy before hand, all morning.

50 lb ruck
6870 steps
3 miles
55 min
7:35 last half mile

BW 176
BF 14

Wednesday, August 05, 2020

Band Presses, speed swings, wt pushups



Solid workout. All systems go but it is amazing how long it takes to adjust to the sudden serious downward force that the bands but on the bar when I hit the mid range of my press, the sticking point. 
If I don't really accelerate and stay totally locked in, the band wins. Fast. and they did a few times but I got it figured out
the setup and takeoff was very good, everything felt locked in.
Turns out the I had the bands base about a half to 3/4 inch off and thats what was making the left side feel so much heavier. It looked perfectly even but the tape measure said differently. 
Glad I figured that out but one of the things I really hate about band training. So many small variables that have to be right or things are really off

Also switched the bands to inside the collar on the bar instead  of outside the collar on the sleeve. Didnt seem to effect the band weight perception much but I ain't weighing it again\

Press
 65 x 3
85 x 3
65 + bands  x 2
85 + bands x 2
105 + bands x 2 x 3
115 + bands x 2 x 6

24 kg speed swings
5 sets of 8/8

strong and square

wt pushups
bw x 10
53 x 10 x 3
deep and strong

BW 176.6
BF 14.0

Monday, August 03, 2020

225 lb press x 1 ( kinda ) floor pushups, laterals



What a wild day. Start off just being sluggish even though  I had plenty of good sleep and no worries. Just a hard start into the work week. Then both training partners had to cancel and I was solo
No worries but it took a few moment to wrap my head around it. No reason not to go forward with the plan. 
One of the best things about my press is that I don't need a spot and the bar's safe to drop on misses

So, full speed ahead
Warmups felt good
135 x 1
155 x 1
175 x 1
195 x 1 ( decent speed too)
205 x 1 was ok but not gret
215 x 1 was ALL OVER THE PLACE  but it got finished, then I decided to stay with the plan and just put 5s on and not two plates and flat out missed it! Lost it in front so that meant I didn't lay back enough at the press signal ( glenn's voice in my head, lol)
took a decent rest and surprisingly made it! Almost
 Just as I was locking out I started to lose my balance and I let it go BUT I had it and it was easily the best attempt with that weight yet!

then 5 singles and one miss at 205 and the last rep was the fastest and strongest!
Very happy with this day




then floor pushups. Pretty beat up by now and made 61 on the first set but didn't know if I had another set of that much. Told myself if I made just one more set of 61 I could skip the third and I barely ground it out

one db laterals 3 x 10/10 with 20s
two db rear delts 3 x 10 with 20s

BW 176.2
BF 14.1    


Sunday, August 02, 2020

Steady ruck



Pretty decent one today despite starting out a bit tight from yesterday's beast work. Both glutes were tight  and tired but they loosened up well. Nice and humid as well.Had to go visit a sick friend early so I only got in  eleven laps but it was fine, no shin or calf issues
11 laps
8 squat stretches
12,058 steps
5.3 miles
1:50 min

BW 175.6
BF 14.6

Saturday, August 01, 2020

Beast Swings 10 x 8/8 pistol practice laterals


This has become, after all this time, just another heavy weight. Still have all the respect for this bell but I'm able to train with it now, work some subtleties and not just survive it and hope not to lose my grip. The bell height is decent too and I'm not doing anything different , just applying as much force as possible throughout the whole rep just as I always have. I'm just stronger now and that's what stronger looks like

The 60 and 68 still scare me enough but this bell I respect but don't fear anymore.|
 
swings
16 kg x 5/5
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10
160 reps
Technique felt solid the whole time and lungs were good too, 3 min rest/sets

Pistols


these felt good but they are not as deep as they feel and I'm not really sure how to proceed or that it matters
I will trying doing the self spot with the same side arm. Have no idea why but it came to me and it might make it harder a bit and easier to get lower at the same time
Less cross lateral assistance help-

laterals
3 x 10/10 with 15s

BW 174.5
BF 13.2 ( bath)
W 57.9









Thursday, July 30, 2020

Strong ruck

This went very well. Legs and lungs were solid and while it was hot I had no issues. Pace was consistent all six laps except for a little calf tightness on the 5th lap after I had to get a stone out of my shoe and I think just tied the laces too tight.

After I loosened them the issue went away  so perhaps that's the problem, too tight over the top of the arch somehow restricting dorsi flexion

50 lb ruck
6 laps
6836 steps
3.0 miles
55 min 
laps around 7:30-8 min/.5 mile

BW 176.2
BF 13.7


Wednesday, July 29, 2020

175 lb Press 8 sets of 2,24 kg speed swings 5 x 8/8, wt pushups



Wow, back on track. And what a different groove. I changed the unracking and that changed everything. I was not welding the bar onto my body of late and I ended up too upright. I was unracking it, then laying back and trying to get tight but I have to get under it before I unrack it, then lay back a little more and I'm there!

At least today ,lol :)

I've been feeling this for weeks but didn't really take the time to adjust the setup. I have to wedge myself under the bar and come up in just the same arch as I want to press it.

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 8 sets

24 kg speed swings
 5 x 8/8 strong and fast!

wt pushups horiz bar
bw x 10
53 x 10
85 x 10 x 2

BW 177.2!
BF 13.7