Wednesday, April 26, 2017

24 kg speed swings 12 min, walking lunges, parallel pushups,side laterals

Back to speed swing work today and man it is SO different than snatch vo2! That damn bell is way heavy compared to the 16! But the groove seems much more suited to my heavy day and this will improve that, and that has shown to work. I can keep doing snatches,slower and controlled on saturdays too

24 kg speed swings
12 min
240 reps
12,720 lbs work ( and the work load is way higher, too)

hard but not that bad. Can definitely feel that it's much harder "work" than the lighter snatches; more strength than speed oriented.

walking lunges
4 laps of 40 ft

getting used to 4 sets

parallel pushups
2 sets of 30
1 set of 25

big pump again

side raises
3 sets of 12 with 15s

BW 166.4
BF 12
W 56.8

short ruck tomorrow


Monday, April 24, 2017

Military Press PR 150 x 5 x 2, 2 x 1, 24 kg squat cleans, floor pushup, rear delts crawls

Man this was a tough one. Mainly cause I was more than just a little sore in the hands, fingers, forearms and shoulders from Mike Castro's and my kettlebell partner passing session yesterday. I didn't do much but I didn't NEED to do anything. After 100 one arms with the 52 kg my arms needed rest, not more kb anything!

Got plenty of bodymaintenance in today but I was still pretty sore at the start of the workout and was wanting to take 150 out for a ride. Had no idea how it would go.

It ended up ok but i could have done better fresh.

Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 2
125 x 2
140 x 1
150 x 2 x 3 sets
       x 1 x 2 sets
       x 2 x 2 sets

the two missed doubles were because my biceps tendon was not behaving and I didn't push it. Once it got the set the reps weren't that bad and was actually thinking of threes but definitely not the day. this was pushing things enough
Plus my training partner was out and this was tough solo, mentally. But just another challenge to overcome.
I've always said, if you can't train alone you can't train at all

end of day this is 94 % of my old single 160 lbs. very happy with that and the good one's moved very well

Squat cleans
was going to skip this and do belt squats as my arms were cooked but I really love this move so I went lighter instead. great idea. My new favorite movement for sure
20 kg x 5/5
24 kg x 3 x 5 sets
easy and didn't push my arms/shoulders. great stretch in the bottom of the squat for the legs too

Floor pushups
2 sets of 35
1 set of 30

better than last week

Rear laterals
3 sets of 15 with 20 lbs
strong this is such a key move for shoulder strength balance

3 sets of 70 ft

hard today. just tired. time to back off all around next week

BW 167
BF 12.2
W 56.8 4am

BW 166.4
BF 9.8
W 58.3 1pm after morning fasting and green tea ( one handful almonds)


day off tomorrow than goodness, I'm beat!


Sunday, April 23, 2017

Fast as hell ruck

Started off just a bit tight this morning but I quickly warmed up and was able to keep a really decent pace for the whole 12 laps

I didn't time any laps but in my mind I was thinking going for a fast overall time and I got it; one hour and fifty minutes.

If that's not the record it's close.
And that includes 11 isosquats and a 3 min conversation with my friend Jimmy and his dog Lucy, who are regulars at the park Sunday mornings
It felt like I held 7:45's for most of the laps very solid

No issues at all from yesterday's heavy ass swings!

50 lb Ruck
12 laps
11 iso squats

BW 167
BF 12.1
W 57

strange combo but I ate a lot of carbs yesterday on purpose.

thinking of giving 150 lbs a ride tomorrow in the press and see what's there. double for sure I would think and perhaps some trips

DFQ ( like Franz Bozanic in the picture above doesn't  :)  )

Saturday, April 22, 2017

52 kg One Arm Swings 10 x 5/5,20 kg snatches 4 x 10/10, hacks, weighted pushups, side laterals

This went really really well. Felt stronger than ever on these and NO grip issues with my left hand like the last time with this bell. I think it's a PR total as well too lazy to  look it up.

Bell height and power were more than expected too although I didn't feel like doing transfers were good right to left so I just didn't do them at all except for the last two sets and then only left to right. It went fine.
My head was solid too and focus on concentration were excellent for a change.

That fat handle is something else though( almost 8 inches diameter!)

One arm swings
16 kg x 5/5 x 2
20 lg 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
48 kg x 4/4
52 kg x 5/5 x 10 sets PR

I just realized the damn warmup is 100 reps~!


these were easy and hard at the same time. easy as weight felt light and overhead felt good but hard cause I was damn tired by then!
 that's why i just did 4 sets not 5

even with just 20 kg!

4 sets of 10/10 with 20 kg

85 x 10
105 x 8
125 x 8 x 2 sets

strong but just tired now

Sandbag pushups
bw x 12
32 lbs x 12 x 3 sets

very strong

Side laterals
3 sets of 12 with 15
solid too

BW 166.2
BF 10.5 ( post bath)
W 58

ruck up tomorrow


Thursday, April 20, 2017

Good Ruck

Steady and strong today. Not much motivation but thursdays at 1 pm, when I've been up since 3:30 and it's the end of the training week is always hard. Hot today too but I wore the XOSkin shirt and even though it seemed kind of thick for the hotter weather it really absorbed the sweat and kept me cool.
not as much sweat on the pack, either
 We'll see how my summer hot weather training goes this season

45 lb Ruck
6 laps
50 min! Fast!
6th lap time 7:23

very surprised at that lap time. my total average time, including back and forth to the park 4 min each way, makes out to under 8 min average lap time and it felt it today. Felt like it would be easier to run lol.

BW 166.4
BF 11.3
W 57.8 ( I think)

off tomorrow then the 52 kg sat


Wednesday, April 19, 2017

Snatch Vo2 15 min, walking lunges, parallel pushups, rear laterals

Rare footage of me doing max v2 snatches! Glenn is out and Tracy just happened to walk in at the end.  Wow, now that's a diaphragm! No one can accuse me of not belly breathing. Not happy with the look but what can I do? Still fit in my 32 waist pants so there ya go.

Overall happy with the overhead position and my condition for this session, Not that hard at all and I found it easier to actually try to go faster than slower. Just keep the bell moving. Heartrate well over 170 at the end.

Snatch Vo2
30 sets
15 min
210 reps
7560 lbs

Walking lunges
4 sets of 40 feet

nice to be at 4 laps now as standard. that took awhile.

Parallel bar pushups
2 sets of 30
1 set of 25

these were hard. Couldn't figure it out til I realized I just did 210 snatches! that might affect things. different than 210 swings

Rear laterals
3 sets of 15 with 15's

BW 166.4
BF 103
W 58.3  at 1 pm after bath

ruckup tomorrow


Monday, April 17, 2017

Military Press 145 x 8 x 3 PR,28 kg KB squat cleans, floor pushup ( pr) ,crawls, side laterals

I was tired today but strong! Very strange. Felt like I had no gas but then, things went! Weird indeed. I started out worrying whether I was actually going to be able to do triples and had mentally accepted doubles as ok but then the first set went for three, then the next ( which is the above video, which I took early cause I didn't expect to be able to get another! Only to end up with eight!

Each set felt better.took forever to warm up but even more, it took forever for my body to truly activate as one, as a whole; with maximum tension.

Those who don't understand why we teach max tension exercises on sub max weights don't know or accept the reality of how much strength is a skill. And you can't practice that skill with max weights. won't work.

Also, my grip! Anytime I lost total crush power on the barbell the rep wasn't as good or stalled out a bit. Re gripping and re torqueing the shit out of the bar was key!

I still have to re work the timing between when I set the hands and getting under the bar, taking the air and walking out. Very different than my old technique, without the emphasis on torque.

Also, I can't LOSE that torque as I'm setting up or the first rep is MUCH harder.

So much more to learn and perfect but this weight got crushed!

First time ever in work sets with over 140.

Military Press
stick x 5 x 2
45 x  5 x 2
65 x 5
85 x 3
105 x 3 ( felt HEAVY!)
125 x 2 better
145 x 3 x 8 sets PR!

Squat cleans
20 kg x 3/3
24 kg x 3/3
28 kg x 3/3 x 3 sets

perfect weight and workload for where I am right now with this movement- in the still learning phase.
Didn't try to drop under so much this time but instead drop down as soon as I solidified the clean
worked well

Floor pushups
2 sets of 35
1 set of 40 PR!

again, tired but very very strong. kind of exterior to my body, like the old days. Weird

3 sets of 70

strong too

Side laterals
3 sets of 13 with 15

solid and could really 'feel' the medial head of the delt working specifically

BW 165.8
BF 12.7
W 56.6

body maintenance tomorrow. more rolling


Sunday Ruck

Getting lazy, it seems, about blogging on Sundays but better late than never

50 lb ruck
12 laps
11 isometric squat holds
9th lap 7:40
12th lap 7:23
1:55 min

this was a solid ruck. legs felt fine, as did back and shoulders from the heavy swings and snatches. Nice!
Lungs good too, took awhile to warmup so I didn't time earlier laps although they were just a bit slower

BW 166.2
BF 11.9
W  56.8

145 lb presses later today. First time with that as a work weight. we shall see!