"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
so freakin' weird. started the ruck with clear skies ( well cloudy but nothing threatening) and 1.5 laps in it starts to rain. Then rain hard. And I had no gear so I turned around.
Perfect metaphor for the day before trump's inauguration.
Creatine for the win. Between the twice daily red meat I've been eating for the last ten days and 5gms of creatine I've been taking for the last three my short term power endurance seems to be better. Today was not hard at all, and solo at that. That active warmup hot bath I started taking too makes short work of the meatlocker I train in. I start sweating just a few sets in now. It makes all the difference. I just suck in the cold, til I get fully warmed up, it's just how it is.
Also found a seriously good groove on my swings today and it really served me well. Allowed me to 'hit the hole' better than ever and get perhaps the best stretch reflex hinge I've ever gotten. If I can maintain this it will really make a huge difference in my swing and my test
24 kg speed swings
15:15 x 10
No double breathing at all. Crazy good. solid power throughout too. Didn't even think about the clock at all even though I had to constantly look to see the go time but my mind was as solid as it's been in years with this.These long sessions are necessary for many reasons it seems but training the mind to be strong and relaxed at the same time seem to be at the top of the list
BW walking lunges
4 laps, these were hard, legs just pumped up. which is a good thing
started way strong and I had visions of 3 sets of 17 but not to be. great pump though
3 sets of 12 with 15
slow and strict
am BW 165.4
1 pm post bath
W 59 !!!! best numbers in forever
ruck tomorrow but we'll see what I carry. It might just a no ruck ruck if this crazy rain keeps up. Just a fast walk might be interesting. Don't want to wait four days for my ruck to dry out again,
Damn! SO close, again. I was shocked again that I didn't make it. The first four sets this time were even stronger than they were three weeks ago even though I ended up with one more rep last time.The bar rack position and the drive and lock out were better. But not being able to rest at all in either the lockout or the rack ( can't lay the bar on my chest fully) is just adding up and I'm not strong enough yet to get that last rep.Even with a solid 3 min rest before the last set
But my shoulders didn't ache or the bicep tendon go out even once and everything felt good so no excuses except I missed.
Saw this video earlier from Gary Funck and the "break the bar' cue REALLY helped a ton off the chest
Lots of great stuff here too, and again it's Lats, the super muscles to the rescue.I get more sore in my lats from heavy press day than anywhere else!
I still just need more mobility/flexibility overhead. Right now that's the weak link, not my pushing ability. the reps where my arch is right the press goes up easy. But because it's pretty extreme ( because of my lack of pure OH mob) that I just can't "set in", I end up searching for it and that costs me energy and the platform for more reps.
The more energy going into stabilizing the bar the less one has for pushing it up
Still going in the right direction it just really slowed down. Now the question, what to do next?
My first thought was go heavier for lower reps; say 145 for sets of 3. But with the peak of Sinister swings in just six weeks probably not a good idea
The other idea is to just add sets of whatever reps and build strength endurance. I could have done another two sets of 2 reps or so today. Build the total reps up so 4x5, 2 x 3 ,1 x 2 so 28 total reps ? not sure have to think on it
But again the swing test has to take priority.
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 1
140 x 4 sets of 5 1 set of 3
I seem more upright in the video than usual, which would be good, but I get more upright as the reps go on and the 4th rep attempt on the last set the bar got WAAY out in front.
Slow and steady today. Cool and crisp and no rain. Even the sand had dried, so no ruck in the muck. And that was nice. But my legs were tired from yesterday. Not wrecked by anymeans but tired and I didn't push it.
Nice steady pace and slow breathing through my nose the whole way. Time was right too so not too slow
Got it done strong and that's what counts
50 lb ruck
11 iso squats
no timed laps
1:56 min total
BF 11.2 ~!?
total surprise across the board. but I'll take it
Tomorrow: back to 140 lb press and another attempt at 5x5
Back to strong. Back to normal. this felt really, really really good. Easily the best power output and height for a 40 kg workout of any kind. I feel like whatever 'bug' that I was fighting I finally beat. No wooziness of any kind of late. But I also feel like the volume work is necessary , even just the little bit extra on Wednesday seems to have helped . Of course it could just be all 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 5/5
40 kg x 10/10 x 10
17,600 lbs work!
65 x 6
95 x 6
115 x 6
135 x 5
145 x 5 pr!
strong here, too
bw x 12
32 x 12 x 3
slower and stricter,strong too
3 sets of 12 with 20's
( took bath right before )
This was a good day. Back on track, I feel. First, I think I'm over whatever sub-clinical virus I've had. I feel "normal" again and that makes a HUGE difference. I think I've been fighting something for almost a month. No real symptoms other than 'not feeling normal" and a bit "woozy" at various times. But I think I kicked that.
Second I think I figure out, with good friend Geoff Neupert's help, where I went wrong with my program. When I switched from 10 x 10/10 with the 48 every week to every other week I dropped my volume by 50 %. And when I did the same with speed swings, going from 15-20 minutes of work to 10-12 I also cut the volume by 50%. After 5-6 weeks of this I de-conditioned. I just haven't feel strong since I did this and it surprised me. I expected my 200 rep days to be EASIER ,not harder! I hit my best effort after 8 weeks in a row of 200 rep beast workouts
and the 52 kg bell was only 10% heavier but I dropped volume again in half. So, back to work. Back to 200 reps each sat( this week with 40 then next with 44 then back to 48) and also back to cycling speed day from 14, 16 18 then 20 minutes
This is an important work capacity day. I just let my base down just a bit and with that bell ( Beast) I just can't. Or so is the next hypothesis.
Another thing I realized is that when I dropped keto I also but my protein intake especially my red meat and that means creatine! Precisely what I need to fuel this energy system. So back to red meat ( ribs and grass fed ground beef) and supplemental creatine power ( 5 gms a day)
This test is close I've got to get my shit together
today was great
15:15 x 10
No problem no double breathing. this is the weight. Speed has to be fast, Power up.
BW walking lunges
3 sets of 40 steps
also going to keep this just at bodyweight.I need the more severe leg stretch in the bottom of each step more than I need added load
Parallel bar pushups
3 sets of 26 PR
strong,using the fast descent definitely helps grind out a few more reps
3 sets of 12 with 15's
excellent, shoulders are really responding