Saturday, May 18, 2019

68 kg One Arm Swing with transfer( first time) pistol practice, wt pushups laterals

This went perfectly. Body felt fine, warmup went well, mind set was solid, no distractions AND the weights felt light. The grip was especially solid. Easily the strongest ever with this weight. Good timing

This was a big mindfuck for me. I was really worried about catching it wrong and tweaking my back or my groin. It's just such a freaking HUGE piece of iron to be throwing around. Not a lot of margin for error. Just had to keep reminding myself to just do it exactly as I've done a million times and it worked just like that. It is ONLY twenty lbs heavier than the 60 kg which doesn't scare me at  all for transfers. It's twenty but only twenty, lol

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg  x 4/4
48 kg x 4/4
60 kg x 5/5 x 3 sets
68 kg x 4/4 x 4 sets
60 kg x 5/5 x 3 sets
60 reps with 60 kg 7800 lbs
32 reps with 68 kg 4800 lbs
12,600 lbs total

Pistol practice
4 sets of 5/5

felt strong still keeping head more "up" than before and that feels stronger

wt pushups parallel bars
bw x 10
53 x 10 x 3

lovin this grip

3 x 8/8 with 15s

bw 171.5
bf 12.5
w 58.2  ( bath)

Wednesday, May 15, 2019

20 kg Speed swings 16 sets of 8 ,Press lockouts 225 x 1 x 4, walking lunges, laterals

Started off with speed swings, by myself as both guys are out of town. Was fine.

20 kg Speed swings
36 sets
8 rpa
228 reps
12,672 lbs
RPE 6.5
18 min on the clock

fast ( both bell speed and total time of rest) and powerful

Press lockout
 as above and
205 for double

95 x 3
135 x 3
155 x 2
185 x 2
205 x 2
225 x 1 x 4 sets

this was very interesting . the third set of singles I barely made it although the previous sets were pretty, well, not easy, but not hard. but heavy and I didn't want to risk anything because as we all know it's not until tomorrow that you know if you jacked yourself up or not

Next time I will try one pin lower I'm betting it will be TONS harder

Walking lunges
 4 laps of 40 steps
these felt great. legs and lungs good

20 lbs 3 x 8/8

BW  172.8

1 pm

post bath

Monday, May 13, 2019

170 lb press 4x5, 2x3,44 kg belt squats, floor pushups,laterals

Pretty flat today for the workout and I only hoped for 3x5 and 2x4 so I can't be upset with this workout but it was DAMN CLOSE to all five sets. The fourth set of 5 was strong and the first three sets of the fifth set were ok but I was getting leg/hip tired fast and they didn't hold.

The good news was that I almost got it on a so-so day.

65 x 5
85 x 3
105 x 3
135 x 2
155 x 1
170 x 5 x 4 sets, 3 x 2 sets PR

I even felt good on the last set of 3 and thought I still might pull off a five but just shot

44 kg belt squat
 best these have felt in awhile . very smooth

Floor pushups

tough from the start. Triceps were pumped and tired from the get


3 x 10/10 with 15s

BW 172.8!
BF 12.4

1 pm
BW 173!!
BF 11.4!!

growing like a weed. Mainly upper body. body fat has pretty much stayed the same for last 7 pounds
All upper body, lol

Sunday, May 12, 2019

50 lb rucks Thursday and Sunday

Forgot to post thursday's ruck. It was hard and hot and I only got 5 laps in before I decided it was enough. Each lap wasn't too hard but I just was beat and didn't need to push any harder, plus I was wondering if 50 lbs was too much. Hard to believe just 2 lbs could make that much difference but it turns out I was just tired.

Today's ruck the weight felt fine.

Sunday Ruck
50 lbs
12 laps
1:55 min
6 squat stretches
RPE 8.5

lots of rest stops to let the legs circulate, they were loading up a bit. but the back felt fine and the ruck weight did as well
Not quite as cool this morning, muggy and humid but it got done and, as usual, the later laps felt fresher and were faster than the early, warmup laps

BW 171.8
BF 13.4

Saturday, May 11, 2019

48 kg One arm swings 10x10,pistol practice, wt pushups, laterals

This was tough on my grip. Everything else was strong but left hand grip was a medium challenge. I dropped the clubbell work as I know that's the cause. Bummer, as I really like playing with them but I can't tolerate any exercise anymore that my body rejects. Not going to do it. No reason too as there are SO many alternatives AND, if your body says no you're not getting any benefit from it anyway.

Power was decent though and legs/hips felt strong

One arm swing
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 5/5
48 kg x 10 x 10
100 reps
10,600 lbs

Pistol practice
4 sets of 5/5

took a few sets to warm up.

Wt pushups parallel grip
bw x 10
53 x 12 x 3

these felt great! nice to get the reps back too

3 x 8/8 with 15s

BW 170.4
BF 12.4
W 58.7  post bath

Wednesday, May 08, 2019

20 kg speed swings 34 x 8, 105 lb press, walking lunges, laterals

Hard one today, got off to bad start, delayed, and lost the mind set. Got all the work done but it was hard to focus on details

20 kg speed swings
34 sets of 8
272 reps
11,968 lbs

this wasn't that hard and the reps weren't that bad either.

105 x 3 x 10 sets

working on getting the mat right. going to tear out the carpet and put the mat on the concrete. Played with rack height and lower heeled shoes. WHY? why mess with what got me 200?  back to the metrics and gear I used that got me here.

but taking out that old shitty carpet will be great

walking lunges
3 laps of 40
distracted should have done 4

 3 sets of 8/8-6/6

mind was gone

BW 171.2
BF 13.3

interesting that bf was down

ok another day :)

Monday, May 06, 2019

170 lb press 5 x 4 PR,225 lb setups,40 kg belt squat, floor pushups, two hand arm cast, laterals

This went great. I solved the problem of the split carpet with a new shiny new 1/2" stall mat. I do have to re adjust my setup just a bit though as it essentially lowered my bar by 1/2" but once I realized that it was ok.

Still have to be mindful of it but I love the mat!

Standing press
65 x 5
85 x 3
105 x 3
135 x 3 !
155 x 1
170 x 4 x 5 PR. Not bad at all , and only two slower reps but overall excellent. If i want 5x5 though I will have to clean it up next week on the setup

205 setup

this was revealing as I didn't get much right. hips weren't in front enough, breathing was wrong and you can see on the video I was losing total body tension and wobblying a lot. I also have to be sure to ACTUALLY BE IN THE POSITION TO PRESS IT!  Not just hold it. BIG difference! Hips much more forward and more arch

225 setup

better but still a HOLD not a setup for press

it'll come, first time out. Good news, was the weight did not feel heavy on me

40 kg belt squat
10.12. 14

legs are dead!

Floor pushups

thought I would have 60 on first set. arms shot

Two hand arm cast
2 x 10/10 with 20 lbs

not sure about this. perhaps once a week for awhile. left wrist not happy.

3 x 10/10 with 15s

BW 171.
BF 14.2
W 56.7 ! low!