Wednesday, October 19, 2016

24 kg Speed Swings 15 min, bw walking lunge, parallel pushups, rear delts

This was amazingly strong! The strongest and easiest 15 minute ever. Was hard to believe. It seemed like I crossed a threshold with last weeks test. Just like when I was bike racing and for a long time everything up to 100 miles with seriously hard. Then, after I did 100 mile ride things got much easier across the board after that

Maybe it was just a good day but it felt great

Speed swings
24 kg
15 min
30 sets
300 reps
15,900 lbs

Walking BW lunges
4 laps of 40 steps  unbroken
ok THIS is going to be where we get a lot of our lactic acid quad training in. Need to up this game for real for the 48 kg test.
BUT we will need to rest more between sets

Parallel bar pushups

speaking of lactic acid! serious pump

Rear delts
3 sets of 12 with 20 lbs

love these still

BW 163.4
BF 12.1
W 56.2

ok that's weird. everything seems to have re normalized BACK to where they were in keto and semi keto
the body loves homeostasis :)

Ok off tomorrow for NYC for a SMK level 1 Cert. This will be great I am really looking forwards to teaching the stuff I love so much The Way of the kettlebell.


Monday, October 17, 2016

135 lb Military press 5 x 4, 32 kg belt squats,floor pushups,crawls,side delts

Didn't really know what to expect today. Body still felt fine but a little DOMS started to creep in, finally. Right hamstring was a little tight but I rolled it out. But I did realize what a peak it's been and didn't want to get greedy.

I still have to travel and teach a bunch this weekend.

Military press
 stick x 5 x 2
45 x 5
65 x 5
85 x 5
105 x 3
120 x 3
135 x 4 x 5 sets

this was better than expected but I had some tightness problems for a few sets/reps. Lost my glutes on a few reps and had to re adjust. haven't done that in awhile
arch was ok but I was front panel tighter than usual
ball back bends helped
I could have done at least 3 sets of 5 reps but did NOT want to grind at all today.
this was plenty and always good to have plates on :)

32 kg Belt squats
32 x 12, 14, 16, 18

One realization from the test was that I need to work more lactic acid tolerance for my quads. They were screaming more than anything at the end. that and glutes but mainly quads. Have to do high reps on the belt squats and time to take the lunge work up BUT how to do that and not overtrain my CNS is the issue.

Always some weakpoint to work on to get better

Floor pushups
3 sets of 30
decent. Last 5 reps of 3rd set very hard

3 sets of 70

have to push these up now too I guess

side delts
3 sets of 12 with 15's


ok roll and stretch tomorrow


Sunday, October 16, 2016

Long slow ruck

Ah yes, NO SORENESS from the test yesterday. Perfect. Other than a little bit of a hangover from too much celebratory wine  but that doesn't count.
In fact I felt like I hadn't even trained, even better.

Also first rains of the season so I got nice and wet and the air is so clean cool and crisp. Love it

took it nice and steady today and didn't time any laps, a first actually. Still riding the high from achieving my goal.

50lb Ruck
12 laps
8 iso squats
 1hr 55 min

BW 161.8 !?!
BF 11.8
W 57.2

wow re introducing carbs back into the mix seems to have worked well.

ok presses tomorrow


Saturday, October 15, 2016

44 kg Five Minute Test done!!! PR

I had three goals going into this test:

1) Do not get hurt
2) Finish
3) Don't howl like a wounded buffalo the last half

I got 2 /3 out of three- got to howling just a bit the last two sets but this was GOOD!

I had a feeling it should be a strong test, based on my training and conditioning and overall mental confidence but you just never know when you put things to the test; almost anything can happen and murphy's law is still murphy's law

But it all went well. There are a few reps I wouldn't count , height wise but this was way stronger that the last five minute test with the 40 kg. It should be given all the training since then ( six months ago) but, again, one never knows.

Just point in fact, I HATE doing these. They always suck in some way. Five minutes of high intensity work is precisely my weakest energy system and always has been. I can ruck hard for two hours or do ONE super heavy rep but five minutes? Even with a light bell always, always hurts.

But again, it is way stronger than before AND I can now see that I can do the 48 for five minutes on my birthday in another six months

ALL the guys got their reps in too which is awesome ,especially for Glenn as we are the two silverbacks in the group and showed the young bucks that not only can we keep up but we can push them :)
He earned every bit of it though. Best training partner ever, thanks man :) Semper fi indeed.

The hardest part of course were the last five minutes and even more specifically the last 4 sets. power started to go down and breath was hard to come by. I really focused on following the bell and keeping back swing speed as high as I felt I could handle.

Let the bell swing and stomp on the gas at the right time to maximize power.
But man there was so little air :)

The bell is 60% of my bodyweight :)
 As usual though my quads and glutes were the ones with the most lactic acid. Lower back is fine and grip was too

One arm swing test
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 10/10
28 kg x 8/8  ( this actually worked and got my HR up well)
32 kg x 5/5
36 kg x 3/3
40 kg x 3/3

44 kg x 100 reps in 10 sets of 10
Big fucking PR!!

65 x 8
95 x 8
115 x 8
135 x 8

Sandbag horiz bar pushups
bw x 12
32 x 12 x 3

rear delts
3 sets of 12 with 20 lbs!!

YES YES YES!! This feel fantastic. Now I can relax a bit.

long slow ruck tomorrow

DFQ !!

BW 162
BF 11.8
W 56.8

Friday, October 14, 2016

Thursday ruck , fast and easy

 Writing this Friday.

Yesterday's ruck was surprisingly strong. Didn't time any laps until the last one ( couldn't help myself ) but they all felt about the same.
Last lap was 7:43
Legs felt loose and solid, lungs good and ruck light.
All systems go

45 lb ruck
6 laps
55 min
6th lap 7:43

BW 162.4
BF 12.4
W 56.5

ok big day tomorrow. we'll see how it goes


Wednesday, October 12, 2016

24 kg Speed swings 10 min, sandbag walking lunges,parallel pushups, side delts

Last kb workout before Sat test and it couldn't have gone better. 20 sets of 10 in 15:15 and each set was strong powerful and fast. Lungs were great, no double breathing and mind set was solid.
I feel confident. Of course anything can happen but I don't think I could be more prepared.

24 kg speed swings
10 min
200 reps
10,600 lbs

when I got to the five minute mark I was thinking "man, the test will be over by now and I feel fine". Of course the bell will be much heavier but it felt good to feel that!

Sand bag lunges
32 lbs x 20 steps x 4 laps
over shoulder carry back

this also was as strong as ever, slow deep steps and no cardio issues

Parallel bar pushups
2 sets of 25
1 set of 20

could have done the last five but didn't want to push

side delts
3 sets of 10 with 15 lbs

solid also

short ruck tomorrow then it's go time
As confident as I could be


Monday, October 10, 2016

130 Lb Military press 5 x 5, 44 kg belt squat,floor pushups, crawls, rear delts

Stronger than I expected to be. I was hoping 130 for triples but I got all five sets of five. The last one, which I videoed, the left biceps tendon moved a bit on the first rep( the first time that happened all workout) so it set my groove off a bit but otherwise it wasn't that hard

Mil Press
 stick x 5
65 x 5
85 x 5
105 x 3
120 x 3
130 x 5 x 5

44 kg belt squats
12, 14, 16, 20

non stop reps.feeling strong

Floor pushups
3 sets of 30

had another set of 15 + in there too. strength and endurance comeback from the trip is good!

3 sets of 70 ft

strong  here too

rear delts
 3 sets of 10 with 20's

BW 162.6
BF 11.7
W 57.3

definitely seems like adding in some carbs in the evening is working on all fronts. weight down, fat down strength and endurance up/
Intermittent fasting + slow/low carb high fat/ fiber is the ticket

off tomorrow