Saturday, January 31, 2015

40 kg One arm swings, Handstands,Goblet squats,pushups, leopard crawls

Very solid one today, Good night's sleep body feeling solid and the 40 kg felt as light as it ever has.

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 7/7 x 10 sets PR
140 reps
12,230 lbs

I actually did 8's on one sets( the 8th) it was so solid. Just me and Glenn today so the pace was very fast, I go/you go, but  we had no problem Definitely rounding into shape. Both strength and conditioning

6 sets
started off using bosu ball to kick up but last few sets went off the floor and it was better. More timing here, Handstand position and strength definitely much better than last week. Held each one for 5-7 seconds pretty solid.
Still spotted but definitely moving in the right direction and  feeling more comfortable again.

24 kg x 5
32 kg x 4 ( ARMs were yelling)
28 kg x 5 x 3

jumps were too big and the muscles contracted too hard too early. the 28 felt easy after.

Horiz pushups
15, 13, 12, 10

these were tough as my shoulders were TIRED from everything that went before. But they got done

Leopard crawls
3 laps of 70 feet

TOUGH today. Upper body smoked.

Long ruck tomorrow, upping weight to 45 lbs


Thursday, January 29, 2015

Ruck: light and fast

 32.5 lb ruck and one hour fast with Tracy. Wore my old magnum boots and they somehow got too loose all of a sudden. No blisters but a few hotish spots. Need two pairs or socks or just the other boots.
Long day today on my feet so this was good foot training as well.


Wednesday, January 28, 2015

Snatch Vo2 40 sets of 7, walking lunges, pushups, crawls

Tough one today. Not enough sleep last night and not enough roll and stretch this morning. Nor enough mental prep for the beating that was to ensue after work, But, I got it done and even though it wasn't easy it got done and I powered through.
That's what most days are like just sheer work. Digging the ditch. Laying the ground work for those strong and easy days

Snatch Vo2
16 kg
40 sets of 7
280 reps
10080 lbs75-180
HR after last set 1
BW 162

this wasn't that bad actually except I wished I had more stretch out time for the shoulders. Didn't even look at the counter til the 24th set then I realized it wouldn't be that hard to finish. Overhead position wasn't that bad. Still used same technique as last week, oly shoes, closer stance and federenko style movement

Walking lunges
4 laps of 40 steps. this was tough but mainly because I was tired legs felt strong

Parallel pushups
3 sets of 15, 15, 12, 12

Leopard crawls
 3 laps of 70 feet

these kicked my ass.

ok hour ruck tomorrow and time to stretch out and roll NOW!


Monday, January 26, 2015

75 lb Military Press,handstands,barbell hack squats, floor pushups, hip sled

VERY solid press workout today. Best yet. I backed off the weight to 75 lbs and really focused on a better position in the rack as well as the overhead.Went slower and really worked the press instead of just trying to 'make' it :)
Definitely had the effect I was looking for much more solid overall.
Shoulder held up fine from the weekend, it had to be the pullups that yanked it last time.

Military press
stick x 10 x 3 + rack stretches overhead
45 x 5 x 2
65 x 5
75 x 5 x 8 sets

 got the bar to actually touch my chest on some of these, that's huge. Looking at this and all these videos, and how good my shoulders feel pressing like this versus with the kettlbell it really stood out to me that the arch has a big thing to do with it.
In these, as well as my powerlifting  bench press I always need a big arch to feel strong and packed in the shoulders. If I don't have that my shoulders KILL< just like when I was benching,
If I lost my arch I could press nothing.
This is almost a like a standing bench press to me and things are really opening up from it.
also got my wrist straighter in the rack position as well. felt much stronger and easier on my left tricep. Haven't been able to do this til now :)

5 sets
3 against the wall
2 free

used bosu ball to kick off of. spotted
Now it seems the floor handstand is easier to obtain than against the wall. the bosu ball really helps as well at least for now.Forcing my legs onto the way pushes me into a ROM that I don't have right now.
good to know
Also, note to self, do more stability ball walkouts and pike ups during the work day.

Barbell hack squat
55 x 15 x 2
75 x 8 x 1 ( WOW this was hard on the lower quads!)
55 x 15

solid work here quads especially lower and frontal are growing very well!

Floor pushups
15, 15, 12, 12
medium grip

these went GREAT. Triceps are really showing up too. Feels good to have this muscle back again I've missed it.

Hip Sled
112 lbs x  250 ft x 4 laps

this was strong today. felt a lot of glute work

very very happy with the start of this new buildup. have made solid progress in technique, mobility flexibility,loads and muscle size.


Sunday, January 25, 2015

Sunday Ruck

 Solid ruck today. Upped the pack weight by 2.5 pounds to bring it to 42.7. That's still a long ways off the 55 I will need to carry for the GoRuck Ft Bragg challenge but I have nothing but time :)
Didn't feel heavy at all though and I think I will go up another 2.5 next week and even it out at 45lbs.
Definitely feeling stronger in my rucking these days.
BUT after two hours it's hard to imagine another 2 hours at the same pace,lol.
Little bits at a time, little bits.

I will stay at 2 hours of rucking until I get the pack weight up to 55 lbs, then start increasing the time.
Once I get to a 3 hours of walking then I would start to diversify the long ruck, the overload portion of the process. Just like one does in marathon or ultra training

I could see one workout of 3 hours at 65 lbs ( overload of weight) , one of 4 hours at 55 lbs( flat or terrain) and one at 5 hours ( overdistance/flat ) with a 40 lb load. this is of course a long ways off but having a dream goal like this is exactly what sets these creative training wheels in motion.
Just like the old days

two hours
42.5 lbs
13,803 steps
timed the 6th and the 12th lap both around 8 min. perfect
10 sets of iso hold squats 45 sec/set ( deeper than usual and strong.) mixed stances.

solid. tomorrow I back off the mil press to 75 lbs and 6 sets of 6 with pauses at bottom and top position


Saturday, January 24, 2015

36 kg One arm swings, handstand practice, 36 kg goblet squat, pushups

Very, very solid practice today. Shoulder has been the best it's been in months since the snatch workout on Wednesday, much enjoying it!
Since  I missed the 32 kg one arms on last weeks schedule I decided to split the difference and go to the 36 kg bell. It was the right move and the bell felt light and I felt strong.  38 degrees in the meat locker, I mean gym this morning but we warmed up fast
Just Glenn Joe and me so it was a fast pace but conditioning keeps getting better all the time so no problem
Felt like I could have done 8's or more no problem after I warmed up ( 5th set)

6 am full stretch and roll

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
36 kg x 7/7 x 10 sets
140 reps
11,120 lbs

Handstand practice

this felt better than it looks in the video but it was much much better than even last week. All the restriction is in the serratus and lats but it's opening up. Now, to just get more than one practice a week,lol. BUT I don't want to push too fast.

Goblet squat
20 kg x 5
24 kg x 5
32 kg x 3
36 kg x 3 x 3

these felt the best ever at this weight, and the hop up felt solid. Arms were tired though or I would have done 5's lol depth was solid.

Parallel  grip pushups
4 sets 14, 14, 13, 10

very solid and feeling it mostly in the triceps, where I want to.

ok solid solid day. Adding 2.5 lbs to ruck tomorrow to bring it up to 19 kg 42.5 lbs


Wednesday, January 21, 2015

Snatch Vo2 35 sets, walking lunges, horiz pushups, leopard crawls

Tough but interesting day today. Slept well, felt good upon awakening then got to work with a serious headache, Weird. I thought neck strain from Monday's weird workout so I got to work on it but it felt like I was coming down with the flu at one point. A little more green tea more stretching but can only do a bit when I'm working.
Then my shoulder tightened up a bunch and I'm figuring today's snatch workout is a bust and make a mental note to take the pullups out for sure.
One comeback at a time and the handstands and snatches are plenty for now.Don't be greedy.

I always have a wait and see attitude about workouts because usually how I feel going in is NOT a good indicator of how the workout will end up and today was the same,

I also had planned to experiment with the snatches today. I've been studying my old videos and saw that at my best in terms of performance everything was very different then how I've been snatching for a long time.
My stance was closer, my knee movement almost non existant. my arm pretty straight, my head down and I'm leaning over from the start. LOL pretty much totally NON standard according to RKC or SFG but  not so much if you think GS, in particular Valery Federenko

Now I am not comparing myself to him in anyway shape or form EXCEPT that he has a very un orthodox style. Pretty much the same as I described above

and when he's snatching with no fixation ( as I have to do now) it looks even more dramatic

And I put my Oly shoes on, just because they are working so well in my press and I love to wear them.:)
And the shoulder warmed up much nicer than I expected! This felt like a very natural groove for me and it also felt just like the older days.

I had to stop before because it was bothering my back but back then everything bothered my back- I as SO asymmetrical
But this is how I snatched 80 sets of 8 in Maxvo2 style and did my snatch tests. I wasn't thinking about it back then as much, I had to get the numbers done.

It went great and my overhead was better than expected AND my shoulder feels much better now.

Snatch Vo2
35 sets of 7
2 sets of 7 and 1 x 7/7 or the video

very happy with this although I was sucking wind. Definitely at an 8 rep pace  but we were going off the clock, I go, you go so it was fast paced. it felt easy to go fast. Tomorrow will be the tell, how much back is in the AM
I think the heels worked very well as well as the closer than normal stance.It made it much easier to just lean over and still maintain balance. My knees look straight but in reality they are bent about 15 degree- all I need to get the glutes involved.
This is basically my barbell deadlift form

I have a hard time locking my knees out and holding them like that if I want to :)

Walking Lunges
4 laps of 40 steps

these actually felt good, like a good antagonist to the stiff leg snatches.

Horiz pushups
4 x 12, 12, 13, 11

solid. med grip shoulder started a bit achey but as soon as the movement started working it felt fin,

leopard crawls
3 laps of 60 ft

DONE, kicked my ass. the day caught up with me. went right to a nap without eating a thing! lol.

really needed it. Feel normal now as I write this, no flu-ish symptoms and the shoulder feels best it has in two days.

Truth is, I really decide which direction to go, which exercises to try by "thinking" of it and then seeing the physical reaction from my body. When I've made a bad choice the body hurts , sometimes, almost IN ADVANCE!
And, when I've made the right change ( like I feel like I did today) the body feels better, different, almost instantly.

Things keep moving on me which means I have to keep paying attention but I trust that more than anything else these days.
The body is talking to us, we just have to listen



Monday, January 19, 2015

95 lb Military press pr 5x5, band pullups, barbell hacks, floor pushups, sled

That I made this was a shock. It was a tough training weekend with all the snatches, handstands pullups on Saturday and a strong but hard ruck yesterday. Felt pretty beat up today but the energy was good. Shoulders and traps were pretty tired and sore so I really had no idea how this press day would go.

I was hoping to take 95 lb for a ride and hoping a little more I could get 5 x 5 with it but as soon as I started to warm up I had my doubts. Shoulders were TIRED and tight. So I really took my time and did a lot of light warmup sets and just went one set at a time.
Turned out pretty well :)

A decent roll and stretchout this AM and even got some stack up work with my feet on a high box and holding the hip over position for 10 seconds or so.Really like this drill and will do it more often

Barbell press
stick x 15 x 3
bar x 5 x 2
55 x 5
65 x 5
75 x 3
85 x 2
95 x 5 x 5! PR
these were really tough.especially the first rep of each set. Once I got that the rest were pretty easy but it felt heavy today. After the first set I thought I'd be lucky to get 3 sets of 5. After the third I though the same and was planning on 3 rep for the 4th set. But it got better and if I did 4 sets I HAD to try 5 ,lol
I go it but it was hard.
Definitely time to back off and rebuild.Plus I travel in two weeks and I need to taper for that too.probably 70 lbs for next week and work on a better rack and overhead lockout hold
But I'm happy.

Pullups purple band
These were ok but I have to figure out where to put the band. On an individual leg seems to offset  my weight with its elastic pull and I think my back doesn't like that. Plus I shift at the top a bit too. Switched feet on the band and it helped a little but not enough.Both feet thru the band?
I also need to stop doing the tactical pullup and do my chest up lat pullup. it mimics my press plus,more importantly, it didn't bother my shoulders as much.
The bottom hang, though, felt great!

Barbell Hacks
4 sets 15 with 55 lbs

these felt great. Time to bump the weight soon.

Floor pushups, close hands
4 sets of 12

My shoulders were fried in the front lean and rest position but as soon as I got repping the triceps took the load and they felt better! Triceps are really coming up too and I like that.

Hip sled
112 lbs x 250 ft x 3 laps

NOW I'm tired. done!

that was a great weekend of training but I definitely need more stretch time


Sunday, January 18, 2015

Sunday Ruck : Outside of time

I've been messing around with so many devices trying to discern exactly how far and fast I am rucking on Sundays that I really just wanted to 'go for a walk' instead of constantly taking measurements, and comparing and contrasting which device might actually be accurate.

So today that was just what I did. Got a solid 45 min stretch out in and then got the 40 lb ruck and went to walk. Just carried my phone that would track my steps. That and total distance for time was all I wanted.

I didn't even time my laps :)

I just wanted to get in the flow of it and I did and it was great. Nice cool slightly overcast morning, perfect for rucking.
Even did my laps walking in the opposite rotation of normal.That was actually weird at first, then better. I've been doing left hand loops forever. Today right hand :)

Without having to think about time I just got into my body and felt it. AND it felt faster, The pack actually felt light for a change. That's different. Especially after all I did to myself yesterday.
Slept a little rough( shoulder and neck) but I think I was a bit dehydrated too. But it all unwound quite nicely right after I got on the floor.

But the main thing was getting back to that mind space I used to feel when I ran, especially for long distances. Just getting "out" of the mind and letting the body go. Such a free feeling, that I could walk/run forever without getting tired.
 The reality is some parts of the lap are faster than others, or slower; some laps are faster or slower, depending ALL on how I feel.Trying to go too fast and not just key into what my body is at that moment is just asking for trouble.

1:55 min
12 laps
40,2 lb pack.

11 30-45 sec iso squats one each lap

then , just for fun

pullups with purple band
4 sets of 5,5,3,3

didn't feel bad at all. This has be done as well as the handstands and snatches. I will get my pullup back , too.

BW 161.4

This wasn't that long ago


Saturday, January 17, 2015

24 kg Snatch, Handstands, Goblet squat pyramid,clubbell arm cast, leopard crawls

Had hoped to get more overhead stretch time in this morning before training but got caught up in the BodyMaintenance manual and time got away from me. Still I felt good going in but haven't snatched first thing in the morning in forever, so I  took my time warming up.

Was super tight as usual but I thought that things would open up as I got heavier and they did. Not even close to perfect,especially on the right but definitely better than I expected for my first time back with the 24.

One arm swing warmup
16 kg x 5/5 x 3

16 kg x 5/5 x 2
20 kg x 5/5 x 5
24 kg x 5/5 x 5 sets

not bad at all. experimented with head up, at first, then a few sets with head down ( old technique) and not quite sure it made that big a difference .head up for sure on the left, not decided on the right.

Kickups with spot

this went SO much better than I expected! It gave me hope, a lot of it! I was planning on only doing stack ups at first but when I did the first few sets I realized I could do a spotted handstand and it worked. First time I felt weight full on the hand so I knew I was on the right track.

Then tried some against the wall. Not quite as good but hell, I REACHED it!

this gives me a lot of hope

Goblet squat
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5
 strong and deep!

 One arm clubbell casts
10 lbs x 10/10 x 2
15 lb x 10/10 x 2

these went well. glad they are back in the mix

2 laps of 70 feet ( pr for distance)

 these went well, was more tired than I expected from the snatches but all in one piece!
I think we might  alternate snatch vo2 with 24 kg snatches every other wednesday. that might be a strategy. definitely NOT going to snatch twice a week!

Ok ruck march tomorrow with 19 kg! No futzing around with the devices, just ruck!

NEVER quit.

Thursday, January 15, 2015

Thursday Ruck 30 lbs and 60 min

A light and fast ruck today with tracy. Took one bag out of the pack and it's about 30 lbs.
we covered 2.7 miles ( by GPS finally got it figured out) in 55 minutes( thanks Morgan!).
The lap is .45 mile. Basically it looks like all the metrics : the iphone accelerometer, the map my walk app and the garmin are pretty much in agreement after all.

I'm walking about 3.35 mph and 17 min miles at fastest. Now I can relax and just RUCK!
The pack felt like I had nothing on my back. It still amazes me I can do this now.I actually felt like I was going to break into a jog,lol.

But I won't.
Did some more handstands today at No Ex. Pretty tight but I think this is something I am going to have to practice everyday if I can. I have a long way to go but its better.
The handstand, like the snatch is just something I really can't seem to give up on yet.

Wednesday, January 14, 2015

2015 Training Routine

One arm swings
Goblet squat
Clubbell arm cast
Horizontal  bar pushups
Leopard Crawls

Ruck March

Barbell Mil Press
Barbell Hack squats
Floor pushups
Sled Pull

Snatch Vo2/ 24 kg Snatch ( alternate weeks)
Walking Lunges
( Pullups)*
Parallel Pushups
Leopard Crawls

30 lb ruck for 60 min

* to be added,

Snatch VO2 , walking lunges, parallel pushups, leopard crawls

Yes, Snatch Vo2. I thought since my press position and strength felt so good, and that my handstand has reappeared it might be a good time to test the snatch position.
Long story short, I was very pleased with the results. Not perfect as you can see in the video, but much better than the last time and, most important, no pain.

The overhead position overall is improving and I expect this too as well. I also did the snatches with my head up the entire time which I have never done before. It's helping here as well as in all my other moves.  This makes me very very happy that I could do this.

And, to be honest, I really didn't want to do swing vo2! in it's own way it's actually harder than snatch vo2 . Snatches are tougher cardiovascularly, but the swing work out is just HARD work, even with the light bell. Maybe even more with the light bell because you have to work so hard to make it move fast. There is little help from the bells weight to create inertia

morning roll stretch hang 20 min.

Snatch Vo2
16 kg
33 sets /7
231 reps
8316 lbs work

very pleased with this. this will improve

Walking lunges
4 laps of 40 reps

better than last week legs aren't so quite dead as they were

parallel pushups
4 x  13, 13, 11, 8

doing these slower and with more tension as I get stronger. they are really feeling good and my triceps are growing seemingly daily. :)

Leopard crawls
4 laps of 60 feet.

increased distance is feeling ok. strong finish.

ok short fast ruck tomorrow with 30 lbs

time to roll and stretch a bit more


Tuesday, January 13, 2015

Genuine Strength

"Genuine strength should include not only momentary strength, as proved by the ability to lift a heavy weight once, but also the far more valuable kind of strength known as strength for endurance.
This means the ability, if you are a cyclist, to jump on your machine and ride 100 miles at any time without undue fatigue; if a wrestler, to wrestle a hard bout for half an hour with a good man without a rest, yet without becoming exhausted and reaching the limit of your strength.
Apart from sports, enduring strength means that the business man shall stand, without a break-down, business cares and worries, that he shall be capable, when necessary, of working morning, afternoon and night with unflagging energy, holding tightly in his grasp the reins of business, retaining all the while a clear mind and untiring energy, both of body and brain."
-- Strongman Arthur Saxon

Monday, January 12, 2015

85 lb press x 5x5 ,Handstand! ,barbell hacks, inclined pushups, sled pull

What an amazing workout. Woke up feel so-so and didn't really expect much but man what a huge day! First off today's press workout was the strongest I have been in it ever. My press finally felt STRONG! Like the old days. Not like something was going to break on every rep. Or, just holding the damn bar. The empty bar.

But perseverance pays off and today felt as solid as could be,Usually I come off the bar saying ' damn ,that was hard' . Today was "damn, that felt good"! Like that much better than the former.

PLUS my first attempt at a handstand in many months was a great success! Last time I couldn't stay upside down even with a partner holding my feet! Today no problem, and, while the position overhead was no near perfect it was no big deal either and I wasn't torqued at all.

My hypothesis was that the military bar press would transfer into the handstand and  I was right! This last year as the first time that I can remember that I could not hold a handstand. That was unacceptable but I was afraid I was going to have learn to accept it. Now, I don't! These will go back in the mix for sure now.

Now next- get my pullup back and I will be pretty much set: walking, squatting,pushups, handstand, pressing, pullups. what more do I need. Oh yea, kb snatch. That too :)

Military press
stick x 10 x 3
45  x 5-8
65 x 5 ( first time making this jump)
75 x 3
85 x 5 x 5 ties pr

5-6 attempts with Glenn spotting then against wall. Nice!

Barbell hacks
35 lb x 15
55 lbs x 15 x 3

even better than last week. stronger

Incline pushups ( feet on box hands on floor)
12, 12, 10,
feet on floor

again, these are feeling fantastic

Hip sled
110 lbs x 250 ft x 4 laps

strong! great day.


coming back soon

Sunday, January 11, 2015

Sunday ruck in the fog

Again I let the desire to figure out exactly how fast and far I'm going get the best of the ruck. Got to borrow Morgan's dedicated GPS navigation device and didn't spend enough time getting to know how to use it correctly, so I tried to jerry rig it on the fly and wasted a lot of time in the process.

I had three devices working: my phone's accelerometer, the mapmywalk app and the garmin. Plus my stopwatch. LOL just a little OCD I think. I futzed around with them until the 8th lap and then realized I was getting tired, had a ways to go and had not gotten into a good rhythm so I put the toys away, put my head down and walked.

So much nicer. I think I have the details down now so I'll give it one more try but, in reality, the only thing that matters is the total time I walk. I walk as fast as I can or as slow as I have to, given how I feel that day.


40 lb ruck
2:10 hours total time
9 isometric squat holds
iphone 15, 495 steps.

the last two laps were tough simply because I didn't have my mind in it right from the beginning. My legs and back felt fine though. Getting back in shape.

Ok presses tomorrow and perhaps a handstand as well. we'll see


Saturday, January 10, 2015

24 kg One arm swings,32 kg Goblets, CB arm casts, pushups, crawls

Felt really rested and strong this morning. Excellent stretchout starting with OS resets then rolling and stretching.

One arm swings
16 kg x 5/5 x 3
24 kg x 10/10 x 15 sets
300 reps
15,900 lbs work ( that's a number I like)

Goblet squat
20 kg x 5
24 kg x 5
32 kg x 5 x 3 pr

these went very well, really focused on the hop up to catch, as that messed me up with the 44 kg last week. When I do the 48 that part has to be perfect.
Worked on getting my elbows lower inside the VMO too.

One arm clubblell arm cast
10 lbs x 10/10
15 lbs x 10/10 x 2

haven't done these in ages and really miss them. Great for shoulder mobility rom and my triceps :) Plus I get to train with Clubbell Master Alberto Gallazi when I go to Italy in Feb and I have to be ready!

Horizontal pushups
15, 13, 12, 8

these went great. medium close grip lots of tri work and shoulders went well

Leopard crawls
3 laps of 60 feet

finally able to put some more distance on this!

feel great! Nice long ruck tomorrow. can't wait


Wednesday, January 07, 2015

36 kg Two Hand Swing, walking lunges, parallel pushups, crawls

Decided to take a week off max vo2 training as we are both a little bit on the edge, CNS wise. Max vo2 is light but all that speed, acceleration and high ass volume really can take it's toll. So, some heavy two hands, ( which I haven't done in months) was a great "same but different" approach. A swing is a swing is a swing.

Body felt good and I got a solid stretchout in as well. Lot of OS re sets, neck nods, rolls( across the 30 ft mat, left to right only, rocking and marching in place. Feels great. Plus, of course, the roller lacrosse ball work and some static stretching on legs and shoulders.
Oh, yes the shoulder dislocates are getting much better and things get to where they left off the day before much faster. Don't know how my pecs got so tight before. This is really making a difference.

The crucial part of day to day long term training is to be able to accurately assess what you need to do the most to improve NOW and have more than a few things that might do the job. Then, experiment and see what works.
Knowing, of course, that it won't work forever.
You just have to pay attention. All the time. That's the gig. Paying attention to the body and the messages it's sending.

Two hand swings
16 kg x  10 x 2
24 kg x 10 x 2
28 kg x 5
32 kg x 5
36 kg x 10 x 10
100 reps
7920 lbs

Kept my head up here it's making a HUGE difference in all my swings now. Can't believe I didn't get it before !?! There's a right time for everything I guess.

Walking lunges
4 laps of 40 steps

MAN! legs are still tired from the barbell hack squats on Monday!! This will take some adapting I see.  SO weird to have leg pumps again

Parallel pushups
4 x  12,12,10, 8

triceps are cooked too!

Leopard crawls
3 laps of 50 ft

man I'm tired and hungry!


I think instead of a ruck tomorrow and extra roll, stretch and hang session is on order. legs need more recovery.

Monday, January 05, 2015

Military press pr,barbell hack squat, floor pushups, hip sled

This went well although I was pretty tired today. Long weekend with lots of extra work definitely made it tougher as well as the freakin' cold but it still got done. Surprisingly better than expected too
The video doesn't show the weight but it's 95 lbs for 5 sets of 3! serious pr and each set felt better than the last

Barbell Mil Press
stick x 10 x 3
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 3 x 5 sets! double PR

this is really coming along and it's getting to be one of my favorite lifts! It's fresh territory too as I 've NEVER trained this movement standing in all these years! I like that this lift hits my upper pecs as well as shoulders and tri's

Barbell hack squats
55lbs x 15 x 4 sets

QUADS ON FIRE!!  wow serious pump here. never thought I'd write those words again

Floor Pushups
13, 13
12, 10

tricep size and strength is coming along as well

Hip sled
102 lbs x 250 ft x 4 laps

this feels like almost nothing after the ruck walk :0

ok thats it I'm tired

neverquit though!

Sunday, January 04, 2015

Sunday Ruck

 Surprisingly very solid ruck today. Tracy's out in Minnesota on her Winter Tour so I ended up getting out a bit later than expected. Thought the opposite was going to happen but I have a lot of writing to be doing and that got started early.
Still pretty stinkin' cold today., 34 degrees at the start at 7 am! dressed for it though and got warmed up pretty quickly

Soon the gloves and hat were off and I was sweating
Slow start pace today 8:30's for the first five laps
Then 8:15's for the next five finished with  some 8:00 but my legs were pretty heavy from the start. Such a weird feeling for me now, to have "heavy" legs and feel like I have quad mass on my left leg. It's been forever and a day since I felt that
But I do and they were ,lol.
Isometric squats for 11 sets and it felt good to get low and stretch them out each lap
GPS app says 5. 30 miles at 21.36 min/ mile. not sure if its counting the stops or not.
Iphone says 15,433 steps and 6.3 miles

very strong ruck whatever the pace

2 hrs 5 min total

barbell military press and hacks tomorrow


Saturday, January 03, 2015

48 kg One arm swings ( double pr) , Goblet squat PR, pushups crawls

Weird day. Slept well was well hydrated and pretty well recovered from thursday's ruck as well as the week's training. But it was FREEZING today in the garage. Literally. Under 30 degree for most of it and we all felt it.
 Strange too that I didn't have any problem warming up, so to speak, the warmup sets felt light and my body felt squared away but it was just bone cold
I never really got settled in. My grip felt week and because of that I was worried about my biceps and shoulders. First time ever trying to keep my head up with the 48 kg swing and that kind of pulled me out of groove. Proprioception was way off
Completely different than last week, that's for sure. I didn't transfer for that reason. Felt not quite connected to my body and sense of balance was off. I wasn't sure I was going to make all ten sets but I started feeling much better on set six. Seven and eight were good too. Just tired on nine and ten

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 5/5
48 kg x 7/7 ( rep pr ) x 10 ( total pr)
140 reps
14,840 lbs!!

I was just focused on getting through it alive and unscathed

Goblet squat

Very surprised I even tried the 44 kg but it went pretty well. Had the same issue with the mirror on this as the early sets I was watching myself but didn't trust it to hop the bell into position with heavy weight so with 44 no mirror. Also made a big jump from 36 kg to 44kg which in retrospect didn't help things.
Didn't quite catch the 44 perfectly and that made it a bit harder and cost me another rep. Still VERY happy with this

Goblet squat
24 kg x 5 x 2
28 kg x 5
32 kg x 3
36 kg x 3
44 kg x 2 PR

Horizontal pushups
12, 12, 10, 8

very solid medium close grip. lots of triceps

3 laps of 50 feet.

solid stuff. felt easy but I was tired :)

ok long ruck tomorrow got stretch it out


Thursday, January 01, 2015

New Year's Day Ruck

New tradition for Tracy and me, thursday's Ruck togther. she's determined to do a GoRuck light challenge soon,( which means I am) Today was light and fast one hour with 30 lbs for me. 8:00 minute laps, 6 of them. She says she's going to join me on my long sunday rucks too. We'll see :)
Walk my map was f**king up so I'm not sure how far or fast but the iphone said 11,300 steps so it was good.
Light and fast. legs and back felt good.


Brand new Year