Monday, July 27, 2015

Military press 85 lbs,40 kg belt squat,Floor pushups ( pr) sled pull, side delts

Going backwards to move forward. Went back to 5x5's for my re start and about 63% of max. This was excellent and really let me concentrate on details, things that I saw from the last cycle and especially the top end.
I want to be able to touch the bar to my chest so I opened up my grip about 1/2 inch wider on each side and this time it worked! I also wanted to work on the overhead lockout and that was better too with the wider grip.

I just think all the extra hanging I've been doing is really paying off and my overhead position in general is much improved. This technique is letting my lats release better than anything else, and they were what was keeping shoulder flexion down. That and tight intercostals and serratus and the hangs are helping those, too.

I also made bigger jumps too another great sign. Small nuance changes can spell big overall changes overtime as well

Military press
stick x 5
bar x 5
65 x 5
85 x 5 x 6 sets

easiest this weight has ever been!

Belt squat
40 kg x 10
          x 12
          x 14
          x 15

strong here too!

Floor pushups
4 sets of 22 ( set/rep pr)
88 reps

this is coming along very well

Sled pull
127 x 250 ft x 2 laps ( mistake - forgot to unload 10 kg plate!)
105 x 250 x 2

this was good. I've been needing to up the weight a bit here. strong day to do it

Wednesday is snatch vo2 30 sets of 7. going to be 100deg+ so it should be EPIC!


Sunday, July 26, 2015

Strong Ruck

Really solid one today. No problems from yesterday's workout, all parts still attached. Good sleep and woke up ready to go. Calves a bit heavy from yesterday for some reason but started strong.
I must have looked solid as I had two military guys, a half hour apart, stop and ask me if I was ex military.
One was just retired and wanted to get back into shape We walked four laps together..The second guy was an a paratrooper out of Ft Benning and wondered what I did

Can't ask for a better compliment and I was in hiking boots( not combat) REI shorts and a lululemon shirt so I wasn't all 511'ed out, lol.

53 lbs
2 hours
10 iso squats ( strongest ever)
last lap : 7:43 !

strong day.


Saturday, July 25, 2015

40 kg One Arm Swing( total pr), double 24 front squats,box pistols, parallel bar pushups, rear delts

SUPER strong day today. Everything just firing on all cylinders. Had a 2 hour nap yesterday and slept through the night so I needed some rest. Woke up very strong. The 40 felt light today!

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 4/4

40 kg x 8/8 x 8 sets
          x 10/10 x 2
168 reps
14, 784 lbs work

even the last two sets of 10/10 were easy. Cardio very good, all the parts felt together, very nice to have these types of days once in awhile. makes the suffering on the other days so worth it :)

Double Front squats
2 16's x 3 paused
2 20's x 3 paused
2 24's x 3 paused

decided against more swings today felt like a good day for front squat, just some low rep sets to practice upright chest and depth . these felt best ever,keeping the reps low really helps

Box Pistols
3 sets of 5 left leg only
supersetted with
Kickstand squats ( right leg forward)

these went very well too and adding in the KStand squats balanced out the right leg and gave even more work to the left.

Parallel pushups
4 sets of 20

about time this became easy. no problem

Bar hangs 3 sets  20 seconds

DB rear delt
15 lbs 3 sets of 15

four star workout today. lets see what tomorrow ruck brings. back to 12 laps only


Thursday, July 23, 2015

Thursday Ruck upping the load

 Took five pounds our of the Sunday ruck pack and that left me at 47 lbs; three pounds heavier than usual, the same increase as Sunday.
No problem. Salomon boots held up, my feet held up and the pack felt no different, really. That is the nature of adaptation and why we train. To get stronger, better and more durable with ever increasing loads.
The idea is that the load always feel the same WHEN  you are ready for the next move up.

One hour ruck
47 lbs
6 laps

easy peasy.legs jumped right into the rhythm. nice

ok day off then heavy 40 kg one arms


Wednesday, July 22, 2015

24 kg Swing Vo2, Walking Lunges,Horiz Pushups, KB rows, Hangs

 This was TOUGH! About as tough as expected but we haven't done it in three weeks so I almost forgot.
Give me 16 kg snatch vo2 anyday. this is much more work. But we got it done. Was much sorer than expected from Monday's heavy press day. Mainly upper back! Could really feel it for the first couple sets in the swings.

Swing vo2
24 kg
14 minutes
280 reps
14,840 lbs

hot as shit today but that's the point of getting in shape, so it doesn't bother you. Just another part of the loading. Bikram kettlebells. these went well. started double breathing early and that helped . power and speed were good but not great as the weight felt heavy from the soreness. Still technique was solid and efficient.
Wore old adidas black shoes for a change. Love these

next week is snatch vo2 for 30 sets another 14 minutes
the plan is this:

week one swing vo2 14 minutes / 28 sets
week two snatch vo2 15 minutes / 30 sets
week three swing vo2 17 minutes/ 34 sets
week four snatch vo2  18 minutes / 36 sets
week five swing vo2 20 minutes / 40 sets
week six snatch vo2 20 minutes / 40 sets

week seven rinse and repeat

walking lunges
4 laps of 40 sets broken as hell! lol had to stop on second part each way . legs were torched!

Horiz pushups
4 sets of 15


KB Row
24 kg x  6 x 3 sets


ok ruck tomorrow


Monday, July 20, 2015

Military Press PR and 135 lb goal, belt squats, pushups, sled

Well that got done. A big goal of mine since I started over head pressing last year was to press plates, or  135 lbs. today it got done.
Being back on the WSB percentage program seems to have worked again as I hit the correct numbers on cue.

I had thought about being happy with a double with 125 as 120 was my old double pr but was secretly hoping for 130 but wasn't really thinking 135.

Especially after yesterdays PR ruck but it worked out just fine

Military press
stick x 5
bar x 5
65 x 3
85 x 2
105 x 1
125 x 2 pr
130 x 1 pr
135 x 1 PR!
95 x 5 x 2

a steady slow grind but if I'm in position I can grind for a long time on a press of almost any kind. and, of course  my shoulders aren't yelling at me

Today they weren't even though my left side first rib was out all day and rejected all my efforts to get it to settle in, until I started to train :)
My brain acting up

Belt squat
36  kg x 10  x 4

Man! my legs were tight and sore going in. took me three sets to warm up. last set was much nicer  and looser

Floor pushup
30 PR
 75 reps

these were easy. go figure

105 lbs x 250 ft x 4 laps

done done done. rows later I'm cooked.

rest and roll lots of work coming with swing vo2 on wed

bw this AM 161. 4


Sunday, July 19, 2015

Big Ruck Pr weight and distance

Wow, crashed through a nice barrier today; both mental and physical.
Got it in my mind to go for 15 laps today, 3 more than normal. I've been feeling really good lately, Tracy is down south with family and I had the time.

I also re arranged my ruck swapping out some books for another 10 lb bag of kitty litter. I thought it would conform better and it did. But I didn't weigh the ruck til after the workout and it turned out to be 52.4 lbs not the 50 I had been carrying!

But it was all good this morning as I got an earlier than normal start so it was cooler from the get go and it was cooler overall so I didn't have to fight the heat as well as the weight and distance.


15 laps
52.4 lbs
2 hr 25 minutes
Last lap pace = 7:50!!!
10 30 second iso squats

Personal Best.

and it wasn't that bad.I was also very happy and impressed with my last lap's time- anything under 8 minutes is great. Granted I did pour it on a bit and it was faster than most of the other laps BUT
1) I could pour it on after 2 1/2 hours of continuous work
2) it wasn't that much faster than the rest of the laps


can't ask for much more than that.
and my legs and knee and back feel fine.
I will leave the weight as it is. I'm ready for it.

Strong always feels good

Going to take a weight tomorrow in the press. time to roll out, rest up and eat up :)