Sunday, May 31, 2015

Sunday Ruck slow and heavy, as expected

The ruck after a beast training session is pretty much always the same: slow and hard. It's getting better though, I loosen up faster, die later and not as bad but it might be awhile before I can feel light on my feet after that heavy ass bell.
I changed the orientation of the load a bit too, got it to sit  up a bit higher than before( as is the standard wisdom) but it didn't feel better. I have a very short torso and lean quite a bit normally. The higher COG made me lean even more.
I'll be putting the load back as it was.
But it wasn't too bad, just hotter and muggier than usual. Heat is what really gets you in shape and that's coming. Today was barely a warmup to that :)

Six 30 second iso squats between laps 4 and 11. Lap times were around 8:15 not bad

50 lbs
12 laps
6 iso squats
2 full hours :)

Saturday, May 30, 2015

48 kg One Arm Swings 160 reps ( PR) 32 kg Goblet squat, Parallel pushups ( PR) Kb rows

Had really NO idea how this would go today. I was still feeling run down after Wednesday's swing test and thursday's ruck. Glutes and legs were just TIRED. But my back and hands felt fine so, as usual, I thought I would  just start and see how it went.
I was ready to bail at any minute if I thought at all there was a risk for injury. I wasn't sure if Wednesday was my peak or not and I certainly don't want to 'fall off'.
But it wasn't, today was and it went GREAT!

The absolute best I have ever swung the 48 kg.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 4/4
40 kg x 3/3
48 kg x 6/6 x 12
          x 8/8
160 reps PR
16,960 lbs!!!

fucking awesome. AND it wasn't that hard AND I transferred on both hands and alternated start arms each set. This is new for the last two times and looks like I am balanced and strong enough to do it all the time now.
I decided to break the total pr on the last set as well. another sets of 6/6 would have given us 156 reps two below the all time pr and I was feeling too strong not to go for it. No problem
Most excellent.

Goblet squats
These went very well but as usual not enough work for the legs and too much work for already tired shoulders and upper arms
Joe suggested some kind of one legged squat and I think I will play around with that; a supported pistol or bulgarian split squat or something. It's a good idea. My left leg still has some catching up to do, size wise with the right.

24 kg x 3
28 kg x 3
32 kg x 3

Parallel bar pushups
30 !!! PR

73 total reps

this was GREAT! Haven't done 30 reps in many many years. No problem!
Shoulders just got unstable and started clunking on the last two sets or I would have done more.
no complaints.

Kb row
20kg x 8/8 x 3

Just tired now but very happy!

Regular ruck tomorrow, can't wait! It feels so good to feel good AND be in shape again.:)


Friday, May 29, 2015

Thursday Ruck

 Feeling the effects of  yesterday's swing test today! In the glutes, which is great, as well as overall energy, which is to be expected. Still got it done but it was tougher than normal

43 lb ruck
6 laps
60 minutes
last lap timed at 8:11

Tracy could ruck with me for  the first time since she dislocated her toe which made the workout that much more enjoyable

forgot to write this yesterday so getting it done Friday morning. Glutes are even MORE sore lol

Got to work that out, have to swing the Beast tomorrow :)


Wednesday, May 27, 2015

32 kg StrengthMatters swing test accomplished! 200 reps/ 10 minutes

This is just freaking awesome.  Both Glenn and I, following the same training program, accomplished the swing test today with no issues. We were on track to do another 20 minute 24 kg set but decided we might as well go ahead and test this now, in case it wasn't really working and our plan wouldn't translate.
But it was and it did.

LONG day yesterday and not the best sleep. Worked hard at not thinking about this all morning. Was almost successful.
I anticipated that the test would be much like the last 5 minutes of a 20 minute 24 kg workout and it was just about that.
The first five minutes were not bad and the last five were pretty much as miserable as the 20 minute workout.
Grip was fine the whole time, as was the lower back
I did however slip into double breathing around the five minute mark; moving that much weight that fast takes a lot of oxygen but my back was fine. I just sound like a wounded rhino :)

32 kg Swing test
16 kg x 5/5 x 2
24 kg x 5/5

32 kg x 10 x 20 sets
200 reps
14,000 lbs work


it is nice when a plan comes together.

Walking lunges
4 laps of 40 steps NO stopping on second lap

harder than usual given what we just did.

Horiz pushups

67 reps

shoulders a bit tired now too

Db rear delt
15 lbs x  3 set 15

perfect finisher

short and fast ruck tomorrow
SO glad to have gotten this thing DONE. Big weight off my shoulders


Monday, May 25, 2015

95 lb Barbell Mil Press,36 kg belt squat, Floor pushups ( pr), sled pull, kb rows

All gave some, some gave all .

After taking the week off bar presses last week I wasn't sure what to expect today. The shoulders have been feeling very good and I have been able to replicate Mark's adjustment with a jump stretch band so I it's been " in the socket" a lot lately. that's good. Got a full one hour stretchout this morning and have been doing lots of overhead hangs too and they have been feeling better than ever.

My gut tells me my body is squaring up, finally, after almost two years since my TKR. It just feels that way.
I am also playing with  getting into a hollow position when I hang overhead trying to pull my ribs back under me more. It seems to  give me a bit more OH ROM as well as relieve even more pressure on the shoulder.

Barbell Military press
45 x 5 x 2 ( NO stick warmup today)
65  x 5
75 x 5
85 x 5
95 x 5 x 5!! this was VERY strong and solid, even the overhead!

Belt squats
 36 kg x 10, 12, 14, 15

these were strong

Floor pushups
4 sets of 20 PR! Bang, just like that. Very easy could have done more! I can see being able to do a set of 50 reps soon.

Hip sled
105 x 250 ft x 3 laps

tough finisher as always but got it done. only did three as we are testing with the 32kg in the StrengthMatters swing test on wednesday and wanted to leave a little in the tank. ( like it will make a difference )

KB rows
22 kg x 3 sets of 10

strong here too.!

ok day off and we test. This should tell us a lot about our training and if we are on course or have to change course :)
I'm predicting STRONG. :)


Sunday, May 24, 2015

Sunday Ruck: A goldilocks workout

No problem. Not too hard, not too slow and not too fast. Just right for a Sunday after a heavy ass swing and squat workout yesterday.
Although I did get too much lat involvement yesterday with the front squat.Legs were fine but my lats got overused after all those swings AND holding the 28's for reps. Looks like I have to go back to the Goblets. No worries, at least those help me get my chest up and out- the front squats, even if I work hard at it, tend to pull me into flexion because of the position of both bells in front.

Decided not to do the iso squats today because of the lats but ended up putting them in at lap seven. the legs needed a stretch; worked out fine.

50lbs pack
1:55 min
12 laps ( last lap timed at 8 min!)
6 sets of iso squats

BW 162.6 (  ate up a bit yesterday )


Saturday, May 23, 2015

44 kg One arm Swings ( double pr) KB front squat ( pr) Horiz Pushups, rear delts

Very solid day today. Except for my calluses which started yelling at me on the 10th set, this was not hard or heavy for me at all. Everything is falling together just as I hoped. I could attack the 44 in a way I never have been before and the conditioning from swing vo2 work made the 7's feel like a rest. Once I get the bell into motion more I am becoming much more efficient at keep it going, and keeping the speed up.

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 4/4
40 kg x 4/4
44 kg x 7/7 x 11 sets rep PR for this weight
154 reps total rep PR for this weight
14,938 lbs!

very solid, didn't really feel tired at all til we got done :)

Double KB front squats

the hardest part of these was the cleans! obvious I haven't been doing much double work at all lately. The squat was strong but I could tell I was now tired from the swings but it is a PR and the depth was solid!

double front squats
2 20's x 5
2 24's x 3
2 28's x 3 x 2 PR

Horizontal bar pushups
23 !

78 total reps
this was good. Closest I've gotten to two sets of 25.  It dropped off fast after that, no surprise. I was tired now :)

Db rear delt
3 x 15, 15, 12 with 15 lb db

these went well can actually feel the rear delts starting to develop. Really need more of this

tomorrow long heavy ruck!

Thanks to those who gave ALL for our freedom and safety

Thursday, May 21, 2015

Thursday Ruck, Lap pr!

Work capacity and cardio have definitely turned a corner! Today started out fast and just got faster. Legs felt loose and light and dropped right into a groove.
Ruck weight was 43 lbs
Six laps
55 min from door to door
Last lap timed at 7:32 an all time PR and all the other laps were 8:00 or under. 43 lbs is a good weight for me now, I almost feel like I could run!

Realized I had walked 3.2 miles just at work today! Not bad at all just wandering around the studio and another 10,000 or so on the ruck

I SO love being able to walk again. Long and fast is even better.


Wednesday, May 20, 2015

24 kg Swing Vo2 18 min,Walking lunges,Parallel bar pushups, kb row

kb design by Rannoch Donald

I was very confident going into this workout and my confidence was rewarded.This was a very very strong effort- no problem at all. I was easily able to find the flow, to really link into the speed and momentum of the kettlebell and work with it to maximize my speed and power - over and over.

A big key to this is keeping the bell speed high, and for that you have to really keep the speed of the backswing high, which means NOT resisting the eccentric rep and pushing it as hard as you can without that effort slowing you down.

My groove was solid and other than a little lower back tightness ( lots of demos today too) everything was easy and the tightness resolved itself mid way through. The last set was literally the best set; the fastest and  most powerful. Perfect.

I also was in a very good mind space not getting ahead of myself at all not getting freaked out by the time left at all and not worried about getting the reps in at 15 seconds but really being able to focus on almost every small aspect of the technique to maximize speed and power.

I also think all the rucking is paying off too , as my actual aerobic base is as high as it's been in 20 years. I know that is helping

Swing Vo2
24 kg
36 sets of 10
18 min
360 reps
19,080 lbs work

 Walking lunges
4 laps of 40 steps and NO stopping mid lap. first time ever for all four sets. There are ways to make personal bests without going faster or further or adding weight :) Just do it better.

Parallel pushups

70 reps

have to push this one day just to get the total reps up to 85+ soon no matter how many sets it takes

Kb rows
24 kg x 8/8
          x 9/9
           x 10/10

these are strong too. shoulder feels fine after a solid adjustment yesterday from Mark and ready to ruck tomorrow!


Monday, May 18, 2015

24 kg KB Press!,KB snatch!, Belt squats, floor pushup pr,sled drag

My kb press and snatch are back! Where they came from I really have no idea but I decided to play with them today since Glenn is out and I need to de load the barbell military anyway. It turned out WAY better than expected and even more than I hoped. My left arm position was virtually correct and my right arm was much better than it's been in months.

Both shoulders have been feeling better the last two weeks in general. My gut says all the asymmetries in my body from the bad knee for so long are finally working their way out of the system now that the lower body is squared up again.

I've gone back to overhead hangs from the chin bar( both one and two handed) but it seems that something had shifted prior to doing this to make it even feasible. the last time I was trying these as a stretch a few months ago they didn't help at all and seemed to just tighten me up.

For whatever reason I am very happy about it. As much as the barbell press was fun to do not being able to kb press and snatch was ultimately depressing. I just love putting that bell overhead - when it doesn't hurt so much or look so bad :)

Long cycle kb press
12 kg x 5/5 x 2
16 kg x 3/3 x 2
20 kg x 3/3
24 kg x 3/3 x 4 sets

this was awesome fun :) and the bell felt light

Kb snatch practice
16 kg  x 3/3 ( high pull first, then snatch) x 3
20 kg x 3/3 x 3

started out just playing with a high pull snatch high pull snatch combo trying to see if I could even do it and it was fine. The right side way tighter than the left ( which felt almost normal! ) but it eased up quite a bit as I did more work- just like it used to. And the 20 kg sets had the best overhead position of them all.
Still needs lots of work but so much better than expected. Happy I can even do them again.Need to get back to doing snatch holds again , too.

Belt squat
32 kg x 12 x 4 sets

solid work but legs are still a bit tired from yesterday didn't push the reps.

Floor pushups
25 !! PR

68 reps

if not for the left shoulder starting to clunk at 22 I could do 30 reps or more. very pleased with this especially after the presses and snatches

Hip sled

105 lbs x 250 ft x 4 laps

Man! Glutes on fire. forced myself to do 4 laps but I was done after 3. Great finisher though and my HR was 165 at the end. nice

ok  day off then 18 min swing vo2 on wednesday


Sunday, May 17, 2015

Sunday ruck 51 lbs and a steady pace

Just steady slow walk today. learned a bit from my jump to 53 lbs last week and backed things down a bit. You wouldn't think 2 lbs would make such a difference but it does. Or seems to.
Yesterdays' workload was good and back and knees were fine this AM

But I was just tired overall so I started out slowly and just made my laps one at a time.That's the most important thing when doing long distance or high rep anything, do NOT get ahead of yourself mentally it can crush you. Especially at the beginning when you have so far to go. Just stay focused on one step at a time, one rep at a time, one set at a time,

And, sure enough, halfway through, things started to ease up, loosen up and got fast. And, sure enough, the last two laps were pretty stinking hard. Just running out of gas and being forced into more fat burning :)

Also put the iso squats back in as they seem to loosen me up as much as they fatigue

51 lb ruck
12 laps
2 hours
10 isometric squat holds

another sunday at the office

ok tomorrow might be some playing around with kb snatches and presses, again.


Saturday, May 16, 2015

40 kg One arm swings 8/8 pr, 24 kg Dbl Front squat, Parallel pushup PR,kb row

Best day ever with the 40 kg. Went back and saw my last workout was a total pr of 182 reps in 7/7. Didn't want to try to increase reps and total so I went for reps.  Went great; best bell speed with the 40 ever and no problem with the load at all. Felt great the whole time and the 8's were no issue either, can do 10's here whenever I want

One arm swings
16 kg  x 5x5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
40 kg x 8/8 x 10 sets
160 reps
14,080 lbs

 Double front squat
2  16's x 5
2 20's x 5
2 24's x 5 x 2
          x 3 paused

these have never been so easy! very happy with depth and ability to stay upright. coming right along. Going to put these back on menu on Saturdays and put belt squats on Monday.

Parallel Bar Pushups
 4 sets of 20 reps! PR

these were stronger than ever. with the last 5 reps of each set paused at the lockout

KB Rows
24 kg x 8/8
          x 9/9
          x 10/10

strong but now getting tired. off to breakfast!
tomorrow a 50 lb ruck


Thursday, May 14, 2015

Thursday Ruck , Didn't break pace.

Another odd one. Wasn't going to ruck as I thought I had a hard to get appointment scheduled that got cancelled at the last moment. Then, it looked like serious thunderstorms ( perfect for  our drought) but that's why it's great the park is two blocks away. It's an short walk back home if something changes.
 So I rucked up with the light weight ( 43 lbs) and took off.Tracy's toe is better already but she's not ready for this so I was solo.

Right away it felt easy and light. No back issues and legs were just MOVING. I remember this from the old old days when I literally felt like I could run forever some times

It did rain but not too hard and it was clean, clear crisp and the air was full of oxygen .Awesome

So I set a fast pace and didn't break it for any moment of all six laps. I timed the last lap at 7:45 and it was the same as the rest. That's probably my all time best. Definitely for not having to slow down or change pace at all. Very fun. And the pack felt light and my back felt fine.
Also did it in a very fasted state.
Was up since 3:45 am and rucked at 1 pm. Only one handful of almonds all day.
Weight is done this AM too, 160.8
I feel better lighter and will probably drop to 158 and keep it between that and 160 high.

six laps
55 min
43 lb ruck

neverquit cause you never know when you're going to feel good :)
when I could walk or run all day. 1979

Wednesday, May 13, 2015

Swing Vo2 16 min, walking lunges, Horiz bar pushups, kb rows

AAND he bounces back ! Got the back issued cleared up with plenty of rolling  the abs and IT bands AND going back to hanging from the overhead bar ( still with feet barely on ground.) My lats were definitely too too tight and didn't help at all

I thought that not doing the iso squats during my sunday ruck would make it easier on the back but perhaps not. Either way the back was still a bit stiff today but got better every moment from the morning on.
I was still plenty worried though that it would stiffen up and I wouldn't be able to do the workout but no worries.

It went strongly and was actually easier than last week's 13 minutes

Swing Vo2
24 kg
32 sets of 10
16 min
320 reps
16 960 lbs

very very strong and ten minutes went by in a breeze. And almost no double breathing the whole set and that is definitely a good sign of adaptation

Walking lunges
4 laps of 38 steps

strong too with no stopping at any point on the second lap. nice

Horizontal bar pushups

75 reps

even this came back, thank you.Looks like Monday was just a bad day. It happens. But so rarely of late I could barely recognize it

KB row
20 kg x 10/10
          x 9/9
          x 8/8

cable curls and kickbacks
3 sets of 15

ok datsit

we'll see about tomorrow's ruck. tracy broke her toe today and I might be able to go. no biggies either way this is a deload week


Monday, May 11, 2015

85 lb Military press,16 kg KB press, Barbell hacks, floor pushups, sled, rear delts

Today goes to show you just never know how you'll do going into a workout by how you feel beforehand.
I felt great all morning. Shoulders, back knees, energy. everything. I even turned down a shoulder adjustment by the PT because everything was feeling so good I didn't want to mess it up.
But as soon as I started to warmup for the workout my back got tight, and my shoulders were even tighter!

Definitely wasn't expecting that but it was a good thing I had planned to do down in weights as there really was not that much choice. Have no idea where this came from but I just went with it
As if I had a choice :)
It wasn't hard pushing the weight but it was tough fighting my own body!

Military press
 stick x 5 x 3
45 x 5 x 2
65 x 5 x 2
75 x 5
85 x 5 x 5

Once I got to the work weight things started to feel much better but still a very weird  switch

Kb Mil Press
16 kg x 5 x 3

just had to try it :) The old groove didn't work at all but a variation of my military press actually felt pretty good. Still, as tight as I was today it wasn' the best day to do this but I wanted to see.

Barbell hacks
35 x 15
55 x 12 x 5

these felt very good on the legs and nothing on the back

Floor pushups

66 reps

these felt like shit. Shoulders and triceps very tired and the left shoulder started clunking on the second set after 15. Definitely have peaked with these and time to back off

Hip Sled
105 x 250 ft x 4 laps

felt like molasses! definitely leg tired.

Band rear delts ( red)
3 sets of 12

ok time to rest and stretch up as it's 16 min of swings on wed!


Sunday, May 10, 2015

Sunday Ruck, 53 lbs

So close to the goal of 55 lbs. But as usual when I add some weight, even just a few lbs, the legs and  lungs can feel it. Added 3 lbs to the ruck today and it was not that bad at all, really. but I could certainly feel the difference from the start.

Good day today, legs and back were fine and I decided to cut back on the iso squats and that actually made the ruck easier! Decided that doing belt squats on Sat, lots of heavy iso squats on Sunday and then more squats on Mondays  is not the best idea anymore.

It was fine when the ruck was lighter but now it's not so light and I want to save it  for tomorrows leg workout. Plus the idea was to stretch out the knee ROM and  I think that's better done now with bodyweight.
Definitely can feel the benefit of all this conditioning I am doing. Finally getting in real shape, it's fun :)

Still I did 3 sets, one every 4 laps, just to stretch out the legs. Plus this saved me around 8 total minutes. Just about enough time for another lap- soon. But not today. The extra weight was enough increase

 53 lb ruck
12 laps
3 iso squats
1:55 min total

Feel great! back off on Mil Press tomorrow and add in some KB front squats. Can't wait!


Saturday, May 09, 2015

36 kg One Arm Swings,10/10 pr,36 kg belt squat, horiz pushups, 28 kg rows

When I looked back at my last 36 kg workout I realized I had done 12 sets of 8/8 for 192 total reps. Which meant I had to go at least 9/9 but was hoping 10/10 would go, at least for 5 sets. Turned out it was easier and stronger than I hoped for and I got 8 sets of 10/10 and one set of 10/10/10/10!!!

AND it was strong. This is all coming together very well. Speed and power were excellent throughout.The interval work on Wednesdays with the light bell is really carrying over to the heavy day workout, technique and efficiency ( of creating power) is staying well with the heavier bells which is also working back to making speed day easier! Precisely the hypothesis and it's working!

One arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3

36 kg x 10/10 x 8
          x 10/10/10/10 x !
200 reps
16000 lbs work!

Belt squats
36 kg x 12
          x 15 x 3 sets
these felt great

Horizontal bar pushups

75 reps
this was tough, triceps still a bit sore from Wednesday :)

KB rows
28 kg x 5/5 x 3

went heavier cause I didn't want to do any more damn reps :)
this is definitely helping and carrying over to my pressing

ok datsit. tomorrow another 50 lb ruck, perhaps a little heavier too :)


Thursday, May 07, 2015

Thursday Ruck in the rain

The rain today caught be completely off guard. I thought we were done with any chance of rain for this year so I stopped checking. Nothing dramatic but with the drought we are having every little bit helps!

Plus I love to do outside endurance stuff in light rain, keeps me cooled off and the engine from overheating

Tracy is back from a week long flu so we took it extra easy today and just did five laps. Fast still but one less.
Ruck weight was 43 lbs
Time : 50 minutes

The above mountain is Mt Whitney, the highest mountain ( 14,550 ft) in the lower 48 states. It's a pretty much straight walk up to the summitt I am told.No technical climbing at all. Since GoRuck doesn't seem to want to schedule the Ft Bragg Challenge any time soon I am changing my goal towards hiking this bad boy some time in the near future.
It's 11 miles up and then 11 miles down. A two day hike for me I believe. There are many ways I could challenge myself for this ruck, hell, it's called road marching- I could just measure out 12 miles, load the pack up and walk it :)

And I just might do that.
But the idea of an adventure to climb a tall mountain for my 60th birthday challenge seems even cooler
We'll see what transpires.
For me, the key is to have a big goal like this in mind, it's what motivates me on the day to day stuff that i do.
Whether I actually achieve it or not is secondary to the idea of it. That's what keeps me motivated and that's what keeps me consistent

Which is the whole ballgame :)


Wednesday, May 06, 2015

24 kg Swing Vo2 13 min, walking lunges, parallel pushups, kb row

Definitely a day to back off. Just in time. Lots going on in life so I got to the workout without as much mental prep as I like but that was ok because it was 'just' 13 min. Well it was a long 13 minutes,lol

Regardless of the weight this is a serious amount of work. But it was good to have a relatively short beating

Swing Vo2
24 kg
10 reps/30s
13 min
260 reps
13,780 lbs work

Walking Lunges
4 laps of 40 steps

even this was harder. Just a bit tired.

Parallel pushups
65 reps

less problem here but just stepped down

Kb rows one arm
22 kg x 8/8 x 3

ok datsit

but you do have to back off

Ruck walk tomorrow short and fast

Monday, May 04, 2015

110 Lb Military press 3x4, 1x5 pr,Goblet squat, Floor pushups 20 rep pr, sled, laterals

Wow another very strong press day. Shoulder felt good going in and waved between backing off today or pushing through another week "up". It's been three weeks in a row of loading, from 80lb -90, then to 100, then to 110 last week. This would make it four and that should be the max regardless, so as usual I played it by ear.

Warmups felt good so I made some bigger jumps but also as usual I felt best towards the very end. Takes me forever to warmup

Military Press
stick x 5 x 2
45 lb x 5 x 2
65 x 5
75 x 3
85 x 4
105 x 4
110 x 4 x 3 sets pr
        x 5!! rep pr!
First rep,as usual was the toughest then once I got the groove I could grind. Have to be more aggressive on unracking it and use my lats even more.If I don't I feel the left tricep/shoulder taking the load and that bugs the bicep tendon as well.
If I really arch from the get go and flex my lats it makes all the difference, just like in my bench press
Have to get the weight on the lats immediately.

Next week is back off week no matter what!

Goblet squat
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5

again this is too much about arms and not about legs. Time to ditch the iso squats on sunday and go back to 2 kb front squats here. The iso squats are harder than the goblets!

Floor pushups
4 x 20 reps! PR
haven't done this before!
80 reps

105 lbs x 250 ft x 4 laps
really feeling the glutes on these lately!

One arm rear delt
3 x 12 with 15 lbs

boring but necessary

One day off then 13 min swing set on wednesday. That should be a break!


Sunday, May 03, 2015

Sunday Ruck, A walk in the park, plus a little more

 The ruck went well this morning albeit a little slow start; just like last week. The first five laps were just slow.Yesterdays swing workout wasn't as heavy as last week but tons of power and volume. In fact just about the same tonnage ( ten tons!+).
And as usual I got fluid and warmed up by lap 6 so all was well.
Didn't bonk like I did last week and finished the last two laps strong.
Then, went out to get the car washed and ended up walking another 45 minutes, no pack of course , but still on my feet.
This worked out well- two hours of rucking and another hour or so of just being "up" and about.
The weight on the ruck was solid almost time to put another 2.5 lbs in it too.

 12 laps
50 lbs rucks
11 iso squats
45 min free walk
16, 510 steps
7.49 miles
 about 3 hours

I'll take it. Mil press tomorrow. 110 lbs for sets of 4!


Saturday, May 02, 2015

32 kg One Arm Swings 288 reps ( pr), 32 kg belt squats,horiz pushups, kb rows

This went GREAT! Finally got a real night's sleep last night ( tracy's been sick for three days and I wake up when a fly lands ) and that made a huge difference. Real rest is SO nice. Plus everything's in place and I'm actually getting in great shape. I knew this was going to be strong/

One arm swings
16 kg x 5/5 x2
24 kg x 5/5 ( good jump)
32 kg x 12/12 x 12 sets
288 reps
20,160 lbs!

my  all time best performance was this weight is 400 reps done in 2008 in 20 sets of 10. So the 12 rep sets are a pr and today's workload was the best in many years. Most excellent. PLUS, the power output stayed strong until the very end, which is the real goal

I have NO doubt I can do the SM swing test with this weight now. Also I want to have another go at the SFG  swing test for simple and sinister. I did 95 reps with the 40 kg in five minutes. I know I can do 100 now AND I want to do the 44 and then the 48 kg as well. I know I can train for it.
48 kg for 100 reps in 5 minutes weighing 160 lbs will be excellent.

Belt squats
32 kg x 12 x 4 sets

deeper than ever.

Horizontal bar pushups

70 reps

this was great as well. been  hacking about with 20 reps sets. 5 x 20 is in sight. another 100 lol

KB rows
24 kg x 8 x 3 sets


Big ruck tomorrow. but great day today!