Wednesday, June 28, 2017

20 kg Speed Swings 15 min, walking lunges, parallel pushups, rear laterals

Decided to drop down to the 20 kg today for speed swings for a few reasons; one, the last 3-4 weeks of them have just felt HEAVY, and that's not supposed to be that. It's dynamic effort day, speed day, where the object of the session is acceleration and power not strength,

I think the 24 was working when I was regularly using the 48 kg for 200 reps each saturday - that was 50% of the load for speed day. But now I'm not using that volume with the 48 and I'm only going that heavy 1 time per month with less volume.

20kg felt perfect. Light but not TOO light and I could throw it around- but I had to work to do so. this weight is correct for now. I could get back into the hinge faster too, more overspeed eccentrics work is also key to this day.

Generally energy was good all workout. Definitely can tell I'm taking creatine again, just that 'extra' gas in the tank
 that is very very good. I was weak as shit for quite awhile it seemed.

20 kg Speed swings
15:15 x 10 rpa
300 reps
30 sets
13,200 lbs ( tonnage is down but I'm sure FORCE was way up as acceleration and bell height were much stronger.

Walking lunges
4 laps of 40 steps unbroken!
strong here too. nice :)

Parallel pushups
3 sets of 32

last set was very tough- at 25 reps- but I could eke out 32. also nice

rear laterals
3 sets of 12 with 20 lbs.

this is pr!

BW  165.6
BF 11.6
W 57


ruck up tomorrow. we'll see if it's better than last week's death march


Monday, June 26, 2017

150 lb Military press 5 x 3 PR,40 kg belt squat, floor pushups, crawls, side laterals

Really really really solid workout. First, I think I figured out the left bicep tendon thing. I've been pulling my elbow IN trying to get a vertical forearm and I think that's what tweaks it. I don't do that angle in pushups ( or bench press) so while I was trying to get to a theoretically ideal position it wasn't working

So, I just left it angle out towards an inverted V and bingo! NO bicep twinging or triceps loading!If this sticks it will make ALL the difference, I waste SO much time wondering if my shoulder is going to tweak or not before each set.

Second I have to lay back FIRST after the walkout and THEN press. SO much easier. I knew that, but forgot it ( one of my key principles, eh? The only thing harder than figuring things out is remembering to do them) That's why I am writing this down :)

Military press
 stick x 5
 bar x 5
65 x 4
85 x 3
105  x 2
125 x 2
140 x 2
150 x 3 x 5 sets

Strongest ever and strong from first to last rep. This is what I am aiming for in my press workout

44 kg Belt squat
12,14,16, 18

wow these were strong and easy today. About time I rebounded

Floor pushups
3 sets of 37

 hard but do able ( mainly last set)

3 sets of 70

strong and fast

side laterals
3 x 10 with 20's

strong here too

all good

BW 164
BF 10.8
W 57.6

great reading!

off tomorrow


Sunday, June 25, 2017

Back to Strong Ruck

Seems I'm fully recovered from last weeks 'whatever'  I had illness that made me so weak. It's also 20 Degrees cooler now too and that helps a lot
Not sure why my hear tolerance took such a dive this year, or, why it's taking so much time to come back but I really have been hating it lately.
Even as I get lighter, which usually helps a lot.
Gettin' older has it's mysteries and there ain't noting to do but keep on trying, so that's what I'll do. And be smart. Don't need heatstroke either

Up all night though with a sick wife so didn't get a lot of sleep in a row but overall was enough. Felt fine starting out and it was overcast and cool and that helped.

Could feel my quads straight away from the pistols but sore, not wrecked and that helped.
Gabe rucked with me and he's getting in shape so he set a solid pace and I ended up going faster than perhaps I normally would
This will help

Nice and steady pace and didn't time anything til 11th lap 7:21 which was ine

50 lb Ruck
12 laps
11 iso squat holds
11th lap 7:21
 2 hours even

BF 12.5
W 56.5

feel great
tomorrow's presses I'll go for 5 sets of 3 if things go right


Saturday, June 24, 2017

40 kg One Arm swings 10 x 10/10, pistol practice , cb armcasts,weighted pushups, rear laterals

Finally back to normal. It was an "off week" all week. Today was great though. Full energy great sleep no aches or pains. even the shoulder is feeling great and closer to being in neutral than anytime I can recall. All the light band work and behind the head stick stretches in wide snatch grip are really working it seems

They seem to , better than anything else, open up the pec minor and front delt and keep my biceps tendon from being a spaz.

the short pulse band work is strengthening the right stuff in the back too, it seems.

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 5/5
40 kg x 10/10 x 10
200 reps
17,600 lbs work

strong from start to finish. without a doubt the strongest effort on every single rep I have ever done. In my dreams my next challenge is to do this weight for the 10 minute swing test  15:15

Pistol practice
four sets of 5/5 holding onto power rack

MUCH better than last time I did these, even with the off load of arm help. I could drop right down into a full squat with my left leg no problem. this is encouraging.I noticed my left leg seeming smaller than before( or my right leg is bigger) but either way I need more resistance work for the left in isolation and it also with the quad and hip flexor statically which it seem is VERY weak

25 lbs x 10/10 x 3

Horit bar pushups
bw x 12
32 x 12 x 3

rear delt
20 lbs x 10 x 3


best total numbers in forever. this is good

ok goal for tomorrow's ruck is not to die :)


Thursday, June 22, 2017

Heat and Will conditioning ruck

And Rifstonians.

This could be the hardest ruck I've done. I slept great, felt great all day and had no idea that as soon as I strapped on my 50 lb ruck ( decided not to go with 45 to make up for missing Sunday)  my legs and lungs would start to yell at me immediately.

Plus the heat. 96 degrees plus at 1 pm and the sun pretty much directly overhead. No breeze. Hot as Fuck. I thought I was in better shape for this but I am not. At least not today. Pace was decent but I had to stop at least once per lap to rest on laps 4,5 and 6.

And it didn't help much either. Legs actually loosened up but I was struggling for breath with my HR at 145 + the whole time. Back was tired under the ruck too. But there was nothing serious to deal with other than I just didn't want to do it and it was hard. Oh well. One step at a time. Into an ice shower right after. Cold never felt so good.

Sundays illness or whatever really kicked my  ass it seemed.

But it didn't kill me so I must be stronger

50 lb ruck
6 laps
60 min
no timed laps.
stops for rest and water on head,

The suck was embraced

BW 164
BF 11.4
W 56.8

Wednesday, June 21, 2017

24 kg speed swings 16 min,walking bw lunges, parallel pushups, side laterals

Another tough one. Didn't eat much yesterday as everytime I did my stomach bloated and talked back. I now think what I had (have) is minor food poisoning. Not 100% well today too but much better.
Still, speed swing work in 90 deg heat and having to jerry rig the workout with my partner made it even harder to focus. Still,most importantly it got done.

I warmed up with the 22kg thinking I might go down but that felt heavy too so I figure why not use the 24 I won't be able to tell the difference!

24 kg speed swings
15:15 x 1 rpa
16 min
320 reps
16,960 lbs

most was good but I never really got settled in mentally or physically. a few of the sets were 9 reps instead of 10 too, as I ended up starting the set late and took it easy.
It was hard enough

Walking lunges
Foot is fine from last week's weighted ones

4 sets of 40 steps
tough but easier than the swings

parallel bar pushups

just beat now

side laterals
3 x 12 with 15

done done de done

BW 164.2
BF 12.2
W 56.5
back on creatine last two days 5 gms in am


Monday, June 19, 2017

No ruck sunday, 150 lbs Military press 5 x 2,36 kg belt squat, floor pushups, side laterals

Got hit badly with some bug on Sunday, just as I got up to ruck and was so woozy there was no way I was going to be able to, or should, do it so I went back to bed. And basically stayed there til Monday morning for work! No food except 1/2 cup rice and some yoghurt.
Never really threw up. Don't know if it was vertigo ( again) or a bug or some mild food poisoning or what but it sucked big time. I didn't even know I was going to work much less train. But, it got done, to the best of my ability

Military press
stick x 5
45 x 5
65 x 4
85 x 3
105 x 2
125 x 2
135 x 1
150 x 2 x 5 sets

that was tough but I figured out one thing I'm doing different now than I did. I am starting the press AND arching at the same time. I have to arch then press- much easier on my left biceps tendon. When I did it that way. no problem The first way, problem
Next week is 8 x 3 then I go to triples, Shouldn't be a problem if I have a normal sunday

36 kg belt squats
x 10.12, 14, 16 reps

too hot to do all high reps, this really let me warm up to them

Floor pushups
3 sets of 36
not bad

Side raises
3 sets of 12 with 15


no crawls, these always make me want to puke and I didn't want to feel anymore of that today

BW 163.2
BF 11.4
W 56.7

lol that'll come back