Saturday, February 28, 2015

32 kg One arm Swings,Belt squats, horiz bar pushups, crawls

First heavy workout back and it wasn't too heavy, but my cardio was rough. Strange how one week could make a difference but it seemed too. Lots of walking but not much kb swinging :) Oh well, Im back and I was feeling better already by the end of the ten sets

Also wore my Oly shoes today and they seemed good. Don't know what was off the last time but they made me feel even better balance and power throughout the whole stroke. Keep experimenting with them.Felt like I could sit back more with better balance and get a stronger quad lockout at the top

One arm swings
16 kg x 5x5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 10/10 x 10
200 reps
14, 000 lb work

three of us working fast but it was no where near ten minutes, lol

Belt squats

decided to go back to belt squats for awhile. Love the goblet squat but it is much more of an arm move than a leg one. Wore the Oly shoes here too and there worked perfectly. didn't worry about my torse position at all just the ankle and knee flexion

32 kg x 15
36 kg x 15
40 kg x 12
          x 10

took the bell up a bit higher on the second set. I was touching the floor too early not enough depth. this was right position but bell was too high in the crotch :)

Horiz Pushups
14, 12, 10, 10

medium hands and SLOW range of motion both eccentric and concentric really working tri's. shoulders fine

3 laps of 70 feet

Beat! Need to add in some tricep extension next week somewhere in the routine. Kb floor ext or ring extensions. just some isolation move.

ok back to a serious 47 lb ruck tomorrow. roll, stretch, hang and rest!


Thursday, February 26, 2015

Light Ruck

Getting back on track. Pretty sore from yesterdays dive into the deep end of the pool but that's no surprise. I was getting sore from not training anyway :) I thing sitting at my computer makes me more sore than heavy swing training too

36 lb ruck
6 laps in 50 minutes plus walk to and from park
total 60 minutes
Wore the Lowas but my feet were still more tender than they are Sundays with 10 more lbs and one more hour of work! Must be from standing on my feet for 7 + hours before I start.The combat boots however might be the best boot for this. We'll see Sunday.

ok back to it Saturday with some 32 kg one arm swings in sets of 12/12. I think I'll up the rep goal with this bell to 15/15. That should make sets of 10 much easier :)

Decent stretchout this morning


Wednesday, February 25, 2015

20 kg swing vo2, 30 sets/10, walking lunges,horiz bar pushups.leopard crawl

 Second day back after a six day trip to the UK for my first ever Body Maintenance course and a Lats workshop. Great great trip but it was pretty much nonstop the entire time. London was freaking cold and I was freezing seemingly every moment except for sleep time in the hotel :)
Not much working out, which was the plan but a ton of walking and lots of body maintenance. At least on Saturday.

Plane trips and sitting in general for 15 hours always takes a toll but I've seemed to bounce back fairly quickly this time.

First workout back and since the StrengthMatters KBCert was announced and the subsequent 10 minute swing test I thought I better start focusing on this instead of just a 5 minute test with the 40 kg. This is a different animal.

As much as I hate the 5 min energy system I hate 10 minutes even more. But well see definitely has to be trained for and no time like the present to start, so snatch goes back on the back burner for a month or so

Swing Vo2
16 kg x 5/5/ x2

20 kg x 10 x 30 sets
300 reps
13,200 lbs
16 min 16 sec

this was not that bad but we were over time. the key thing here is having a timer right in front of me. We went I go you go but obviously we were off especially in the first half
Next week we will use the 24 kg and sneak up on this bad boy
We'll still stay with the heavy one arms on saturday cycle as I think being able to keep the volume up there will make the 32 seem much lighter than if its the heaviest thing I train with

Walking lunges
4 laps of 40 sets

legs are tight from not bending them enough ,lol but they got better

Horiz pushups
4 sets of 12, 12 10, 10

good to get back to these

3 laps of 50 feet

these kicked my ass. Even though I'm not feeling jet lagged not training doesn't make me stronger but weaker. I'll be back soon though.


Monday, February 16, 2015

100 lb Military press 3x3 PR , CB arm casts, floor pushups, hip sled

Solid day today. Early day at work so I got plenty of stretchout time before the workout, always a gift to have. Not that tired from the weekend's training but it was still there. Feet held up perfectly with the boots, too. Legs tight but stretched and rolled out pretty easily

Military press
stick x 10 x 3
bar x 5 /3
65 x 5
75 x 3
85 x 2
100 x 3 x 3 PR first time with 100 lbs on bar!
        x 2 x 2

this wasn't that bad and I actually thought I had done 100 for a single before but it looks like I haven't/ Of course 95 lbs for  5x5 should make short work of 100 and it did, but it still had to be done! I could have done more reps too. Shoulders were a little achey but warmed up well

One arm club casts
10 lbs x 10/10
15 lbs x 8/8
           x 10/10
           x 12/12

these are feeling better. first set right arm was iffy but it also warmed up
.these are so tough on the grip and the  wrists!

Barbell hacks
55 x 15
75 x 12 x 2
65 x 20

Oly shoes on floor very solid and serious lower quad pump

Floor pushups
15, 12, 10, 10

close hands  deeper ROM too

Hip sled
102 lbs x 250 ft x 4 laps

finally got the fourth lap in. Last organized workout until I get back from England, I need some deloading and I'll have a full day of rolling, stretch and hanging out with my BodyMaintenance course. JUST what I need too,lol. It will be great fun


Sunday, February 15, 2015

Sunday Ruck: 46 lbs and two hours, plus Lowa boots break in test

Decided to give the Lowa's the deep end of the pool test and use them for the full weight, full time ruck this morning. I did promise Tracy that if I felt any issues with my feet I would come back home asap and switch out.

No problem fulfilling this one, I don't need any problems with my feet next weekend in UK. But I had a feeling things would be just fine and they were better than fine.

I was tighter and more sore than expected from yesterday's workout ; I got in a decent stretchout first but opted for slightly more sleep instead of more stretch. Not sure if it was a good tradeoff as sleeping too long makes me even more stiff:)

Pack weight was 146.5 and things started off slow, literally and figuratively

My calves and glutes were just tired and slow to warm up. The boots felt great molding to my foot very well right off the bat although they are definitely stiffer than my combat boots. But I could tell they would give more support as well

I timed some first laps at they were only at 8:20 or so, faster than they felt and by lap five things were loosening up well

Did my iso squats each lap as well and I was deeper today than I have ever been in my life! I wish I could have gotten a picture but these were the best iso squats I have ever done, knee ROM is really coming along these last 3 weeks and that makes me very happy.
I took the stance out a bit and that helped with depth too.

Laps 8 and 9 were timed at 8 minutes and things felt great although halfway through lap 11 I actually stopped, took the boot off and checked the right foot as something felt strange. Stretched out the toes and things were fine. Finished twelve laps in 2 hours. Last lap was 7:50 /

16,797 steps

First time ever I felt like I could keep going after the two hours a good sign and probably due to the increased support from the boots ( less overall body work)

Presses tomorrow and then off to London for the first time and the first ever BodyMaintenance workshop. Very excited


Saturday, February 14, 2015

24 kg One arm swings, 36 kg Goblet squats, parallel bar pushups,crawls

This was the light workout but I am beat.Perfect time to take a trip and re set the body. The schedule is working out perfectly but the last few very heavy weeks, between the bells, the extra ruck weight and the extra ruck is catching up.
Step back rather than fall off

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 10/10 x 15 sets
300 reps
15,900 lbs work ( not bad at all )

I tried the first few sets with the Oly shoes but it didn't feel right so I went back to vibrams. No worries I wanted to keep some barefoot work in the mix so this is perfect. I don't know why they work better for snatches but not swings but it doesn't matter.
That it does and I've figured it out is all that counts.

Really focused on keeping the power as high as possible on each and every rep on each and every set. I swung the bell higher than usual, on purpose. Wanted to really milk the range of motion as much as possible. More work, Still keep the shoulder packed and connected to the scapula.

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

these felt solid and I could have gone up to 40 kg but my chest, shoulders and arms said not too so I listened. Best set with 36 kg ever

these felt so solid

parallel bar pushups
4 x 10, 11, 12, 10

feet on high bench. best pushups of late for sure done slowly with solid lockouts and stretch at bottom. shoulders good!

Leopard crawls
3 laps of 50 feet

ok now I'm dead

Big ruck tomorrow in my new Lowa renegade boots, can't wait


Thursday, February 12, 2015

36 lb Ruck

6 laps
8 minutes per lap
36 lbs ruck
hot and sunny lots of sweat
10,000+ steps

36 lbs is heavier than 30 :)

this was good but I think my old black magnum boots are not the right ones for any kind of weighted walking anymore

Wednesday, February 11, 2015

Snatch Vo2 50 sets of 7, Walking lunges, Horiz Pushups,leopard crawls

This should have been easier. I was rested, hydrated, stretched out, etc., etc. but it was tough! I've done this and more many times on my own but training solo today was extra tough. got it done but it was not anything close to fun, and, towards the end I was making more noise than a mule being dragged up a hill it did not want to climb :)

I am very very happy though with my overhead positions on both the left and especially the right, arm. The oly shoe heels is definitely making a difference and it will stay. I am going to do my Saturday swing workout in them as well as see how that goes.

I ignored the instinct to wear them years ago in my squat. I won't make that mistake again. I do need, and want to do barefoot training but there are other opportunities for that. These moves are as much about performance as they are just corrective isolated strengthening.

Really working on my heel to glute on my left knee and it is finally making progress again. Close to 2 inches away where as a month ago it was 4 or so. Just more time in the couch stretch and more single leg rocking as well/

Snatch vo2
15:15 ( on the clock)
50 sets of 7
350 snatches
 12,600 lbs
16 kg

Actually I was beginning to doubt whether I would ever reclaim this overhead position again but the last two workouts have made me believe again.
Strangely enough I did some Z health work with Jordan Vezina two weeks ago and it seems to have made a big difference.
Leg hip circles. who knew? lol

sets in the 30+ range

I actually didn't want any more video as I was suffering pretty bad and knew it was just going to get worse :)
focused a lot of really pushing DOWN through the floor AS I punched up into the snatch. I have to keep the quads tight or I lean back too much at the end.

walking lunges
4 laps of 40 steps

ouch. this was tough too. HR never really came down

Horizontal bar pushups
10, 9, 9, 9

shoulders were pooped!

Leopard Crawls

3 sets of 60 feet- barely. stick a fork in me, I'm done.

 Glad that is over! Next week I will be in England for a BodyMaintenance and lats workshop seminar so all this work has peaked at precisely the right time. Take a down week and start the re build over
80 sets of 8 seems like a Galaxy away but I will keep chipping at it! 50 sets of 8 that is. 80 sets - never again!


Monday, February 09, 2015

85 lb Military Press, Arm casts. barbell hacks, floor pushups. hip sled

This went VERY well. A strong day. Gravity was in a bad mood for a change. Especially after Saturday's big swing Pr and a really rainy ruck yesterday. Woke up feeling like my legs and back had done nothing special at all.

And, isn't that the goal : "a back of iron and legs that never quit" ? Yes indeed it is.

Bodyweight was low this AM too 161.4 and my hydration was solid 57.5 %.  Had  a full hour stretchout this am and got upper and lower body done. What a gift.

Military press
stick press x 3 sets
 bar x 5 x 2
65 x 5, 3
75 x 3
85 x 5 x 5

these felt the best ever very solid and as symmetrical as they've been. As hard as last weeks were these were that easy.

One arm clubbell arm cast
10 lb x 10 x 2
15 lb x 8 , 10

these are coming along glad to have them back in the mix right shoulder wasn't perfect but not that bad either. left was perfect :)

Barbell Hacks

stepped down off the block today and did these with just my Oly shoes on and it was better! Much more top and low quad activation and less balance issues. Me likee !
 55 x 15, 17, 20
75 x 10 ( video above)

legs were very toasty :)

Floor pushups
15, 15, 12, 8

strong effort. last set done very slowly with constant tension. These are helping the press and vice versa

Hip sled
102 lbs x 250 ft as 4 laps

dropped down in weight , it was getting too sloggy and I want a faster more upright walk this was perfect

ok a day off then 50 sets of snatch vo2  by myself on wednesday Glenn is out of town so it will definitely be time to cowboy up.


Sunday, February 08, 2015

Sunday Ruckin' in the Rain

The California drought came to a halt for a few hours today, just in time for my ruck. Good news it was warm rain. There is no bad news :)

Got a poncho on and got to rucking. 46 lbs again but with some seriously strong winds and soggy sand to walk in I was slower than usual and just got 11 laps in the two hours instead of twelve
Still stopped every lap for my iso squats. I considered just pushing through for the twelfth lap but my hammies were singing from yesterday's beating and I was tired so I left a little in the tank

Still got the two hours of walking and being on my feet , which is goal one. The pack definitely felt lighter than last week, which is a great sign, especially after yesterday's workload.
Feet stayed nice and dry and the boots worked great- no hot spots or slippage at all. A solid workout for sure and it brought back memories of so many runs and road riding in the rain. I love it.
Definitely made the time go faster; the air was so fresh, the wind sound so meditative and the rain actually refreshing. If it had turned cold I would have cut it short but it was fine

Presses tomorrow. Up to 85 lb for 5x5 again. Lots of stretching and rolling to do now


Saturday, February 07, 2015

48 kg One arm swings ( pr), 28kg KB front squat, Horizontal pushups, leopard crawls

Ok this was tougher than I thought. After last weeks relatively easy day with the 40 kg I thought this wouldn't be so much of a grind but that day thing was heavy! Figures, my shoulder felt great. I slept well, nothing hurt, lol. Had to be a tough one.

One arm swings
16 kg x 5/5 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 4/4
48 kg x 7/7 x 11 sets PR
154 reps
16,324 lbs

wow that's a nice volume number . I transfered from left to right but wasn't quite confident enough to do it the other direction.If I didn't have to travel in two weeks I would have but didn't want to take the chance. Doesn't make it any easier not to transfer :)
The first five sets were tough then it got progressively easier as I warmed up. Balmy today, 63 degrees and raining. Perfect.

KB front squat ( one arm at a time)
20 kg x 5 x 2
24 kg x 5 x 2
28 kg x 5 x 2

Thought I would like this version better but it was even tougher on my arms than the goblet! Not really challenging to my legs so back to goblet for now.

Horizontal pushups
4 sets of 15, 15, 12, 11

these felt great. close ish grip and slow steady cadence. Lots of tri work. shoulder was good.

Going to give handstands a break again until I can find a regression that makes sense

Leopard crawls
3 laps of 70 feet

these felt great today. not feeling like puking at all lol

ok big ruck in the rain tomorrow. No worries, can't wait


Wednesday, February 04, 2015

Snatch Vo2 45 x 7, walking lunges, parallel bar pushups

Well this was a nice surprise. The shoulder was not in place after mondays workout and tuesday was not all that fun. Lots of brachial nerve issue and then, after stretching it out with the horizontal door stretch the shoulder went back in and the nerve pain instantly disappeared. Nice. Now just to keep it in the right place

Slept great last night and shoulder felt good this AM and all morning.

LOTS of snatch grip overhead stretches today for hold ( with a stick) and that seemed to open things up without messing with it. Was leery to do anything lest I mess it up but I knew I needed to get my overhead position ready for snatches today.

Right before I came home I did some work with Jordan Vezina, mostly simple Z health drills but in ways I haven't done them before, and mixed with some mobility distractions for the shoulder and it felt even better.Was very happy with the snatch work and, even more so when I looked at the video.
Energy was good too but I was waiting for the shoulder to mess up. It didn't :)

Snatch Vo2
16 kg
45 sets of 7
315 reps
11,340 lbs

this was good. next week 50 sets!

Walking Lunges
4 laps fo 40 feet

best this has felt of late

parallel bar pushups
15, 12, 10

that's enough for today ;leave with some energy and not dead :)
shoulder still is in place 3 hours later.


Monday, February 02, 2015

80 lb Military press, barbell hacks, floor pushups, hip sled

Whew, this was a tough one, just energy wise. Felt really good, too, leading up to it but things were achey and just generally beat up from the last two days. No worries, just slowed things down a little and still got solid work in without pushing too hard. Still it was tough.

Military press
stick x 10 x 3
45 bar x 5 x 2
65 x 5, 3
80 x 5 x 8 sets

these were strong even though I was tired, did a few sets with a false grip just to see if it would feel stronger or worse and surprisingly it was the same! that's weird. really really have to concentrate on keeping the knuckles more over the top of the bar. the more I did this the better everything felt.

for the first time since starting these I did a bunch of reps just looking up, not in the mirror. strange too.

5 sets of 5-6 with spot

even though these felt better each set I can't believe how stinkin far away I am from where my mind thinks it is. I am no where close to getting my hips over my shoulders. Thinking now about regressing to headstands and perhaps crow stands.

I never had to do those moves as I could always just do a handstand but no more. Not all that happy but I am where I am

Barbell hacks
35 x 20
55 x 15
75 x 12
75 x 10

now the fatigue is setting in ,lol

Floor pushups
15, 12, 12, 10

these were surprisingly strong too. Glenn caught that my left elbow was outboard 15-20 degrees and I couldn't even feel it. tucked it in and it got instantly stronger

Hip sled
112 lbs x 250 ft x 3 laps

just beat need food and a nap :)

ok roll and stretch and rest up for 45 sets of snatch on wedneday. that should be intersting


Sunday, February 01, 2015

Sunday Ruck: 46 lbs of fun

Filled up my camel back water system half way and it came out to 3 lbs so the ruck weighs 46 lbs even. I figured it wouldn't be that much harder than last week at 42.5 but I was wrong,lol. It was pretty damn hard. BUT only on the calves, glutes and upper legs. Lower back and shoulders were just fine
 12 laps/ 2 hours 7 minutes
9 isometric squat holds ( 30 sec that pack was heavy )
16,823 steps ( must have been taking shorter steps)
7.38 mi according to phone
Lap times ( 5th and 11th lap at 8:10)

 so I was walking pretty quickly even with the upped load- explains why my legs got so tired.  But it was crisp out today so it was easier than it could have been.

BUT thinking about 10+ more lbs ( 55 for the ruck + at least 8 for water) for the GORuck Ft Bragg Challenge made me realize just how much more training I have to do to be ready to do it, not just survive it. Good thing this is a long term dream goal and not something I have to do tomorrow

My 60th birthday Challenge in 2 years seems about right, lol

Good thing tomorrow is press day, tired of all this volume. 80 lbs tomorrow for more 5 rep sets