Monday, May 30, 2016

24 kg KB Press, 5x5,32 kg Belt squat, floor pushups., leopard crawls,rear delts

Chose to do kb presses instead of barbell and found although they went fine I don't like them as much as I do the barbell version. Although each arm still has it's own idiosyncracies the overhead position and lockout are much better with the KB than before. And the bell felt very light and moved fast but I still think I prefer to train the barbell press and will go back to it next week,

It certainly has it's own issues  but I think the locked in position the bar puts me in is better, in the long term, for my shoulders and scapular/humeral rhythm. It was good to be able to do it again, though

KB press
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 5

32 Kg belt squat
x 12, 14, 20 ,20

these went very well and deep too

Floor pushups
4 sets of 25
100 reps!

Nice, haven't done this in a long time


3 sets of 60 ft

shit! pavement so hot I though I got 2nd degree burn! scorcher!

rear delts
 3 x 12 with 20 lbs

love this move. wish I hadn't neglected it so long

BW 161.6
BF 10.00 !!!
W 58.1

LOL, this is what happens when I weigh at 1 pm after fasting all morning and drinking green tea. Forgot to weigh in the morning as my routine is still given the home contruction.
Nice numbers though. Haven't seen that hydration in a while

ok stretch and roll tomorrow


Sunday, May 29, 2016

Crossing a line ruck

It seems my legs have crossed a line, of late. A good one. Now, even my slow days are faster than  they've ever been and my fast days are much faster. My legs seem loose now as soon as I start to ruck; and even if they aren't perfect, they loosen up much faster than before.

I recognize this from my running days, even so long ago.It's called, getting your legs in shape. My lungs still take time to "open up" by even that is faster. But the heavy tight leg feel that I used to have so often is now noticeable absent or diminished.

Heavy day yesterday too and usually that really slows me down but not today. Takes forever to get in decent shape but it's so cool when you're finally there. Or at least close enough to feel it

47 lb ruck
12 laps
1 hr 55 min
10 iso squats
4th lap 8:08
8th lap 7:58
12th lap 7:43

pack weight goes up 2 lbs next week. lets see how that goes. Nice crisp morning out and that always helps. The heat adaptation is kicking in much more slowly this year. One thing at a time I guess.

On this Memorial Day, remembering those who gave all to keep us safe and free

Saturday, May 28, 2016

48 kg One Arm swings ( 4th time) 200 reps, barbell hacks, sandbag pushups, side delts/curls

Ok got through this. It was hard as I expected but I was prepared. And the first five sets were the strongest and fastest ever. Then I started running out of gas and the the sets were still ok but not as strong and powerful as the first five.

But, the first set felt absolutely strong and my wind was better than ever. Not sure I had enough food yesterday but  it could just be this thing is heavy and I was swinging harder than ever.

Had good mental prep yesterday, good sleep and hydration. I focused on seeing the bell move fast in my head as well as not being winded at the end. Did pretty well. Did not go back and look at old attempts of this weight as I usually do. I wanted to see them even stronger in my head ;)

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10 !
200 reps
21,200 lbs

Interesting. Tracy commenting upon seeing this video that it 'looked like a 'lift' as much as a swing' and she's right. That's the best part for me. this is like the best of powerlifting with the bell and not the downsides.

This is Strength Speed work; taking a heavy load and trying to move it as fast as possible making it as light as possible.. As opposed to Speed Strength work, taking a light load and trying to maximize force by keeping the speed as high as possible Both maximize acceleration for force on the body  but in different ways.

Barbell hacks
65 x 10
85 x 8
95 x8
115 x 8 x 2

used the heels up on 1/2 inch plates , made sure to create and keep foot torque during each rep and let myself lean over more than usual. ALL worked great and I was deep with no right knee pain but great quad pain :0

Horiz bar pushups
BW x 12
32 lb sandbag x 12 x 3 sets

solid,elbows in and left elbow felt great

Side delt/curls
15 lb x 12 x 3 sets
same for curls but 8 reps

ok lived to fight another day. this was a very good workout, especially since it's the 4th time we've done this and it's stronger and more powerful each time. AND conditioning is better too. Definitely on the right trend line

big ruck tomorrow. missed last week so this should be interesting

BW 162
BF 12.1
W 56.6


Thursday, May 26, 2016

Speed Ruck

Surprisingly fast today. All systems go; legs felt loose, back and shoulders good, energy back on track

55 min Ruck
42 lbs
6 laps
3rd lap 8:08
6th lap 7:50

hot as shit though and hard to breathe well. Just the beginning of summer heat adaptation training. Hate this part but by end of summer I should be a heat tolerant machine

BW 161.8
BF 12.5
W 56.7


Wednesday, May 25, 2016

24 kg Speed swings,10 min,sandbag walking lunges, parallel bar pushups, rear delts, see saw curls

Easily the most all out powerful 10 min speed day yet. I was able to keep the power output of each rep as high as I ever had for the full ten minutes.And mentally it was no problem. 10 minutes seems like a break now, even at full bore.
At least with the 24 :)

Speed Swings 24 kg
15;15 x 10
10 minutes
200 reps
10,600 lbs

Walking lunges 32 lb sandbag
4 laps of 20 steps + shoulder carry back

Parallel pushups
3 sets of 25
1 sets of 20

triceps are definitely back, about time!

Rear delts
3 sets of 12 with 20 lbs
strongest ever

See saw curls
20 lbs x 8 x 3

haven't used this technique in years. I really like it

ok ruck up in the heat tomorrow!
back in gear


Monday, May 23, 2016

125 lb Military press 5 x 3, 20 kg kb press,48 kg belt squat,Floor pushups, crawls, side delts

Freaking beat up after this weekend. Construction all week, a houseguest!,then travel to Seattle, teach all day and come home not getting enough water or sleep and I was rode hard and put up wet this workout.
But I got it done.
Strength wasn't too bad but I was beat tired, still had headache from dehydration so endurance sucked. Didn't push it at all but feel much more  back on track alread

Not too much focus into this but I knew I didn't want more than 3 reps.. all things considered this moved well and I definitely had 4 reps in me per set

Kb Press

just did one set to feel it out. this was solid
20 kg x 6/6

Belt squat
48 kg x 10 x 4 sets
 have to stand on higher plates on this weight from now on

Floor pushups
3 x 20
de load

3 x 60 ft slow
these felt great

Side delts
3 x 12 with 15's
 now I'm just beat and hungry

ok time to rest eat and sleep- We have the 48 for 200 reps coming up soon.

totally forgot to weigh in today , I actually really wanted to know since I hardly eat or drank all weekend. we'll see tomorrow


Saturday, May 21, 2016

44 kg One Arm Swings, barbell hacks,sandbag pushups, rear delts, curls

This went great! Surprisingly well. Five's are SO much easier than 10's it's not funny. Especially after weeks of 10/10's which is the idea. But doing just fives really lets us hyper focus on power out put with NO holding back.

I hardly felt like it was the 44 at all also! Just another bell. Nice

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 3/3
44 kg x 5/5 x 10
100 reps
9700 lbs

Most excellent to have my student Denny Prokopos train with us today. He killed his work sets with the 36 kg even after swinging the 44 kg yesterday. The man loves to swing kettlebells :) and he knows how much it's helping his jiu-jitsu game

Barbell hacks
was going to do kickstand squats but decided to do these with the heels down and it was fine.
65 x 10
95 x 10
115 x 8 x 2

Sandbag pushups
bw x 10
32 lbs x 12 x 4
strong again!

Rear delts
20 lbs x 12 x 3

DB curls 20 lbs x 8 x 3

ok off to Seattle for tomorrows BodyMaintenance course so I'll miss the ruck but lots of nice rolling stretching and hanging will be great!