Monday, June 27, 2016

135 lb Military press 5 x 3 PR, 48 kg belt squats,floor pushups PR , crawls, rear delts

Didn't see this coming either. I expected to be more tired and was going to be very happy with ONE set of 3 in the press with 135 and instead got all FIVE sets of three!  And the bar felt light in my hands on takeoff, a sure sign things are going well. Can't really believe it, actually. I could have done one more rep on most, if not all the sets, too.

Military Press
stick x 5
65 x 5
85 x 4
105 x 3
120 x 2
135 x 3 x 5 sets PR!!

used the same wider grip setup, not trying to pull the elbows in at all and didn't have ONE shoulder twinge the whole press workout. Now that's a very good sign. All the scapula activation/stretch work I've been doing on the rings is paying off

48 Kg belt squats
 4 sets of 10

strong sets but wanted to give the wheels a little break. 17 min speed swings coming up wed too

Floor pushups

FOUR sets of 27! big PR especially considering how badly they fell off last Wednesday after the first two sets

3 sets of 60 feet.
strong the gloves make a huge difference..these were easy for a change

Rear delts
3 sets of 15 with 15 lbs

Double DB curls
3 set of 10 with 15s

these have never felt so light

BW 162.7
BF 11.7
W 57.2

ok stretchout day tomorrow


Sunday, June 26, 2016

Tough Ruck

Kind of surprising. Things started out very well and I thought it would be another fast and easy one. It wasn't. Nothing hurting,legs were just tired , all over, and energy was low'ish. Yesterday was a tough one on the legs and glutes and I was feeling it today.

Times weren't bad at all though, but the non timed laps were just a bit slower; this turned out to be more of an interval workout than steady state

49lb Ruck
12 laps
10 iso squats 20 seconds ea
5th lap 7:55
9th lap 7:37
11th lap 7:32

I thought the last lap was faster than that but then I was shot and the 12th lap to home was definitely slower.

BW 162.8
BF 12
W 56.7

so looking at the heavy swing day schedule if I switch the 44 and 48 weeks it will look like this, with a corresponding switch of the wed workload as well

10 week cycle
wk1 32 kg sat  20 min wed
wk 2 36 kg sat 12 min wed
wk 3 40 kg sat                    17 min wed
wk 4 44 kg sat 10 x 5/5      10 min wed
wk 5 48 kg sat 10 x 10/10   15 min wed
wk 6 32 kg sat  20 min wed
wk 7 36 kg sat  15 min wed
wk 8 40 kg sat  10 min wed
wk 9 44 kg sat  10 x 10/10  17 min wed
wk 10 48 kg 10 x 5/5           12 min wed

I think that is right! I want an easy sat before each peak 10/10 saturday.I want to alternate hard efforts either for weight or time AND prep for the next session! not an easy task.I think this will work

ok either 130 or 135 lb presses tomorrow not sure yet


Saturday, June 25, 2016

44 kg One Arm Swings, 10x10/10 PR, Hack squats,sandbag pushups,side delts

We've never done this weight for these numbers before; not because we couldn't- after all we've done the 48kg for the same workload 6 separate times, but the plan was to take the week before the 48 kg workout easy and only do sets of 5

Now, we've decided to alternate the 44 and 48 kg week and swap out the workloads. So today was 10 sets of 10/10 with the 44 and it went great. Bell felt light, energy was good, wind was solid ( even that shit is still HARD) and recovery good as well.

Sweat like a pig but heat tolerance is getting better too. And it's just the start of summer

One arm swings
16 x 5/5 x 2
20 x 5/5
24 x 5/5
28 x 5/5
32 x 4/4
36 x 4/4
40 x 4/4
44 x 10/10 x 10 PR!

very solid although left bicep tendon got sloppy on right to left transfers so I just set it down on even sets and did a new hike pass for the left side on sets 5-10

Hack squats
65 x 10
85 x 10
105 x 10
115 x 10
125 x 10

legs and wind felt good today so I bumped the reps.

Sandbag horiz pushups ( thumb wrapped)
bw x 12
32 lbs x 12 x 3

side delts
3 sets of 12 with 15's
brought bells in front of me more to increase medial head stretch.I couldn't do this before without my shoulders complaining so this is good progress.

BW 163.2
BF 10.5
W 58 !!!

don't know where the hell this came from ? Ate and drank basically the same as always but I'll take it
Nice to have hydration over 57 for a change

big ruck tomorrow


Thursday, June 23, 2016

Ruck it

It's not my favorite time to ruck but it's the time I have so it goes. Not wanting to do it helps make me go faster it seems, just to get it done. And it's getting easier all the time, even when I'm not "feeling it" which tells me I'm in better shape.

44lb Ruck
6 laps
3rd lap 7:51
6th lap 7:33

BW 163.4
BF 11.9
W 56.7

Post ruck and fast
BW 161.2
BF 10.9
W 57.2

drinking green tea all morning hydrates me a bit :)

day off then 10 sets of 10/10 with the 44 kg and onto a new schedule of alternating work loads with the 44 and the 48 kg
This will be tough and never done it before


Wednesday, June 22, 2016

Speed Swings 15 min,Sandbag walking lunges,parallel bar pushups, rear delts , db curls

 This was a tough one, again, for no damn good reason. Slept great, felt good all morning, all parts cooperating, timed the last coffee right, plenty of energy going in AND just hard from the get. Just not as strong or powerful as I had hoped and spent way too much time looking at the clock and being disappointed :)

Lungs weren't bad at all but I think the heavy press day on monday took more out of my strength than I thought. No worries it's all good work

Speed swings
24 kg
15:15 x 10 reps
30 sets
300 reps
15,900 lbs

Sandbag lunges
4 laps of 20 steps plus shoulder carry back to start

these weren't hard but wind was still catching up!

Parallel pushups
3 sets of 22

used the thumbs over the bar here too and elbow felt better- fine in fact. I think I'm onto something!

Rear delts
3 sets of 10-12 with 20's
hard here too

Db Curls
3 sets of 8-10 with 20's

this is the technique. No rotation just hold them like a barbell and curl both simultaneously. Left wrist was fine

ok that's it ruck up tomorrow

BW 163.2
BF 11.7
W 56.8


Monday, June 20, 2016

125 Lb Military press PR 5x5 , 44 kg belt squats,floor pushups. side delts, crawls, db curls

Wow this came out of nowhere. I was hoping for 2 sets of 5 to better my old pr of one set and four sets of four but even the first set felt so easy I thought right away I might get all five.
Adjusted my grip width out again a little more and decided NOT to tuck my elbows in at the lift off and to just let them flare a bit and it felt decidedly better right away!
No bicep tendon twinge on takeoff and that made the press very strong!
Took longer than usual rests too, about 1.5 minutes and that helped

Military press
stick x 5
65 x 5
85 x 5
105 x 3
125 x 5 x 5 PR!!!

very very happy with this.

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

this was tough. do able but hard with those last reps foot torque still working good for knee and strength

Floor pushups
 80 total reps
this felt great too and I thought for a second I would get three sets of 27 but then triceps death hit. hard. and fast

Side delts
3 sets of 15 with 15 lbs

2 sets of 80 feet

had to wear gloves the sidewalk was so hot! gloves fixed that fast

db curls
2 sets of 15 with 15's

ok  stretch and roll tomorrow

BW 163.4 ( mac and cheese at fathers day lunch :) )
BF 11.7
W 56 7

feel solid


Sunday, June 19, 2016

Steady ruck

Stayed up too late and drank too much wine so the start of the ruck was pretty sketchy this morning but times weren't bad at all. If I can do sub eight's all the way across the 12 laps hungover then this quantuum shift is real :)

You play you pay. But it wasn't that bad AND nothing better for a hangover than sweating it out

49 lb ruck
12 laps
12 isometric squat holds
3rd lap 8:03
7th lap 7:43
11th lap 7:37

BW 161.2
BF 12.3
W 56.6

not so bad

Ok presses tomorrow .125 lbs for at least 2 sets of 5 and 3 sets of 4