Monday, April 20, 2015

100 lb Military Press 5x5 PR!, back squats,floor pushups PR/kb row/ crawls

I knew this was going to go. My all time best with 100 lbs is 5 sets of 3 and I knew 5 x 5 would be there and it was.
It wasn't that easy but not that hard, either. Bar felt med heavy in the hands and the shoulders felt great again! the adjustments that Mark made are holding well and my entire shoulder girdle and T spine feel like they are oscillating back towards neutral.

It seems that the "event" that caused me to lose my overhead position almost overnight a few years ago was the shoulder subluxing to some degree and never getting set back correctly.
Score another big one for good chiropractic!

My most painful injury of all time, a sacral subluxation was completely fixed by Tore Gufstason in ONE adjustment. This is close.
My old ability to press feels like it is returning.

Barbell Military press
stick x 5  x 2
45 x 5
65 x 5
75 x 3
90 x 2
100 x 5 x 5! PR
All time weight and volume best

Barbell squats
65 x 10
85 x8 x 4 sets
Barbell Hacks
55 lbs x 20 ( heels up on one inch /oly shoes)

lol this was fun,and easy. it's crazy that I have NEVER squatted a barbell with two bending knee's it's fun. BUT I think my quads are worked better with the barbell hack so it's back to that next week. Also putting my heels up an inch more was good too. Very low on the quads

Floor Pushups
20 PR!

54 total reps! shoulders felt great. the 20 was strong, too

2 kb row
2 16'kg x 10 x 4 sets

really focused on geting the rear delt and mid traps here

Leopard Crawl
3 laps 50 feet

Need to do these. HATE to do these

Ring Tricep extensions/ bodyweight
2 x 12

adding these back in

ok day off tomorrow. Forgot got a full hour stretchout this morning. Love it!


Sunday, April 19, 2015

Sunday ruck steady and fast

Another great one. No stiffness or soreness from yesterdays' workout, exactly what I had hoped. Got a brief stretchout this morning than two hours with 50 lbs in the ruck
Last laps was timed at 7:53 and was not that much faster than the others. Cool and crisp this morning which is always helpful

 12 laps
11 iso squats
50 lbs
13, 750 steps ( must be taking longer strides :) )
BW 162 lbs

tomorrow is 100 lb military press for hopefully  5 x 5 for  a big pr


Saturday, April 18, 2015

44 kg One arm swings (pr), 44 kg belt squats, horiz pushups

Another very solid workout again, just steadily climbing up the ladder rungs, one at a time.It's not much of a pr with the 44 kg bell because it has not been in the rotation much at all- the last time I did this was in Nov '14 and I did 100 reps of 5/5

But, today's workout was strong and the bell didn't feel heavy.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 5/5
40 kg x 3/3
44 kg x 6/6 x 12 sets pr
144 reps
13,968 lbs!

Belt squats
44 kg x 12 x 4 sets

this was harder than I thought it would be. Legs felt tired, strangely. I expected it to feel light.

Horiz pushups

15, 15, 15, 13
58 pushups highest total to date , I think. time to start keeping track of total pushup numbers too. Don't know why I missed that. shoulders almost didn't clunk at all!

datsit, everyone had to cut our early so I will do more rows and curls  on monday. time to bring back crawls  too just have to decide where to put  them

ok ruck tomorrow


Thursday, April 16, 2015

Thursday Ruck light and fast

Another solid one.

40 pound ruck
55 minutes
6 laps  last lap time 7;45
3 miles

a good day off then 44 kg swings on Saturday


Interview with Marino Basic in Zagreb Croatia

did this interview last year with Marino, can't wait to go back

Wednesday, April 15, 2015

24 kg Swing Vo2, 18 min, walking lunges, parallel pushups, kb rows

Another very solid workout today and the extra minutes/ 20 reps was no problem at all. As I wrote last week this swing version takes more time to elicit the adaptation than snatch vo2 but it is here at  last

Didn't feel much drop off in power per rep even at the end,although there was some. Double breathing started at 15 minutes this time instead of 14 but I only did it for a minute or so and reverted back to single breath for 2 minutes Had to finish with double for the last minute.

19 min next week then into a 13, 16, 18 and 20 min cycle. I believe this will work. 10 minutes just doesn't seem that long anymore :)
Shoulder still holding up very well

Swing vo2
24 kg
10 reps per 30 seconds
36 sets
360 reps
19, 040 lbs!

Walking lunges
4 laps of 38 steps ( stride lengthening)

these are easy now ,lol especially after the swing work

Parallel pushups
15, 15, 15 ,12

best rep ever

Kb row
16 kg x 10
20 kg x 8
24 x 6
 getting stronger too.

cable curls
2 x 15

datsit!  lighter ruck tomorrow. can't wait!


Monday, April 13, 2015

90 Lb Military press, barbell back squats (!), belt squats, pushups, and misc

Wow. didn't expect this to happen. My shoulder felt great today and didn't hurt at all during the press. Usually it takes a million warmup reps with a stick to start feeling like I can even press at all but today it was ONE stick warmup and I made decent jumps.

Glenn was out today so a weird angle on the press but man it felt so much better than it has in years! almost normal. I've been getting shoulder adjustments by the PT at our studio and it's making a HUGE difference. I knew the shoulder was out but could not get it to settle by myself. Mark McMahan from Revolutions did the trick . Wow is all I can say. SO much better

Military press
 stick x 10
45 x 5
65 x 5
75 x 5
90 x 5 x 6
not a pr but  I'm gotten to this weight sooner in the cycle than before and that is good. Plus it felt great in the rack and going up. Definitely could have done way more today.

Barbell back squats
45 x 5 x 2
65 x 6 x 3

lol, One big indicator my shoulder is better is that I can get under the squat bar again. I haven't been able to for YEARS! Once it went back in I realized I could and today was the best
Just some light high bar squats and they felt excellent! Just being able to hold the bar on the back was amazing! It really stretches the pecs and delts out just the way I need them too.

Belt squats
 32 kg x 15 x 4 sets
solid burn and pump

floor pushups
18, 13, 12, 10 PR!

One db rear delt
12 lbs x 4 x 12
cable curls
cable tri ext

skipped sled today and did the little stuff instead. the rows and rear delts are helping the shoulder too.

ok, day off tomorrow then 18min of swing vo2 on wednesday!

I'm very glad i didn't stop trying to get the shoulder to act more normal.Sometimes it takes longer than others but you won't know if you can do it if you quit.


Sunday, April 12, 2015

Sunday Ruck, "legs that never quit"

" A back of iron and legs that never quit"

Those were the words from Pavel's Power to the People book that inspired me then and still do to this day. It was the description of a general about what a fighting man needed most. At the time I was tore up from the floor up and could barely stand or walk and I new I needed a different path. The kettlebell provided that path and got my back squared away. And the knee replacement  which allowed me to first walk and now Ruck is taking me to the next level.

Upped the pack weight to a solid 50 lbs and it felt a bit heavy  getting started. Mainly in my calves, as I didn't stretch out much before I left. But they loosened up quickly and the load felt fine. My legs settled right into the pace and it was strong and easy, as it has been the last two walks.

So much of endurance training is just getting the  miles in your legs at a pace that is relatively easy for you.  At some point your legs just adapt and loosen up and that's what it felt like today. I didn't even feel ANY fatigue until the 11th lap! Timed that at 8:15 which is very very good for the extra weight.

Wore the Lowa's again and they actually felt great. The combat boots are more comfy but I know, under these loads that the lowas give more support and are a better choice.

2 hour Ruck
50 lbs
15,000 steps
11 iso squats 30 second long