Monday, June 29, 2015

90 lb Mil Press( 75%) 8x3, barbell hacks, floor pushups ( total pr) ,sled, 32 kg row

Solid day today and the five pound jump from last week's workload seemed very easy and the weight felt light.I haven't thought of this training for my press as "speed work" but it looks like it's turning out to be.
I'd forgotten what  it felt like to accelerate a bar. The better my shoulders feels of course the easier it is to concentrate on something else, rather than just finding a position that doesn't suck.

Shoulder was good today and I'm remembering to lean back right from the start and then just hold that position. It is totally my bench press arch, lol. Never thought it would turn out handy again.
Still, I would trade it in an instant for a kettlebell press, it is just that much cooler to me.
Soon though, soon,
Until then I won't be greedy and be happy I can press anything at all

mil press
stick x 5
bar x 5
65 x 5
75 x 3
95 x 3 x 8 sets

Barbell hacks
35 x 15
55 x 12
75 x 10 x 4
these are good but I know there is a better move for me for this day. Might re try goblets again it might fit better with the press

Floor Pushup

85 total reps PR!

these felt very solid! Every time before I did a set of 25 reps it just killed the sets afterward. This turns a corner

105 lbs x 250 ft x 4

not that bad maybe legs are turning a corner along with my heat adaptation

kb row
32 kg x 5 x 3 sets PR!

this was HEAVY ,lol! but it got done.
I just choose this weight because I didn't want to do it at all much less a lot of reps so i went heavy :)
that's my top end though

AM BW 162.4

not bad for after a weekend

ok rest day then another attempt at snatch Vo2 on wednesay


Sunday, June 28, 2015

Sunday Ruck light and loose

A surprise today as my legs felt light and loose from the start, something I didn't expect after yesterday's training. It was hot and humid very early this morning but it didn't bother me at all, a very good sign my heat tolerance is getting better.

I should be in stellar shape by the end of the summer

Even the full 50lb ruck felt light on my back. Time to bump it up a pound or two.

50 lb ruck
12 laps
10 30 sec pause squats
1:55 min
11th lap pace = 8:05 !!
( wasn't even trying. SO nice when the legs are loose)

Definitely starting to feel like I have some autopilot in my legs now. I remember this feeling. You just turn them on and they go. Don't have to 'pick em up and put 'em down' one step at a time although this only lasted 8 laps.
The last four were hard. Not super hard but hard enough.
Still very happy with conditioning and recovery

75 % presses tomorrow 90 lbs for 8 x 3


Saturday, June 27, 2015

44 kg One Arm Swings,PR tie 44 kg Two hand swings, 44kg belt squat, parallel pushups

I'm starting to approach all the weights, from 24 to 48 kg the same way and that's great. I'm not scared of any of the bells now for swings and I've been waiting for that for a long time. It wasn't too long ago at all that once I got above 32 kg I would get  pretty 'concerned' about the weight and not getting hurt.

Not that I don't completely respect the weight, not at all, I have enough reps with the heavier bells now and my groove is solid enough that I don't freak out. And the oly shoes have really helped as well keeping the  movement out of my lower back at all.

With the change in protocol now to just ten sets ( have to leave time/room/ energy for the two handers) it's also not so bad. It's only ten sets after all. Goal will be to get to 10/10 strongly on ALL the weights.
After that just maintenance, which will be enough :)

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg  x 4/4
32 kg x 3/3
40 kg x 3/3
44 kg x 7/7 x 10 sets
140 reps
13,500 lbs work

 grip was fine and my hand care paid off, the callus was fine today.

Two Hand swings
44 kg x 10 x 4 sets

these were fine but I really don't care for the close hand position I am forced to take with it. I will use two bell swings next week I think that will be better for a few reasons
1) I want to do some wider stance work to get more hips in the mix
2) it will let me keep my arms locked better too ( the two hander by virtue of the close grip tends to make it very hard to keep a hard lock in the elbow during the back swing)

After all those one arms though it wasn't easy. Not hard but not easy either

Belt squats
44 kg x 10 x 4
 these were strong

Parallel bar pushups
72 total reps

lol well that fell off fast.well at least the rep count was up

db rear delts
3 x 12 with 15 lbs

did strapped in hangs before and after the workout. these are really coming along and helping tons. Did two sets of chin grip hangs, no straps after as well. this is great to be able to do this again

ok ruck up tomorrow


Thursday, June 25, 2015

Thursday Ruck: Only Mad Dogs and Englishmen

Go out in the midday sun.
And me it seems :)

Nice little scorcher today, high eighties and no wind. Lovely.
But it was the best hot ruck I've done yet and definitely showed me I'm headed into the heat tolerance zone of better fitness.You're not really fit until you're fit in the heat. And today was a good start

43 lb ruck
6 laps
55 minutes
last lap 7:52

about five minutes faster than normal. Great pace and Tracy really kicked ass too.
One real day off then 44 kg swings!

can't really think of a better definition of work capacity or high end strength endurance than this


Wednesday, June 24, 2015

20 min 24 kg Speed Swings,Walking lunges, horiz pushups, side raises

This went well. Right on track and my ritual approach is working better as my aerobic capacity gets better too.
The small changes I made to technique held well today too:
 head up on extension and packed neck on down swing
Slightly wider stance
Staying taller longer ( playing "chicken" with the bell more)
Only looking at the second hand looking for "7"
start the setup at 7
count to 11 in my head then GO
finish the set, click the counter, chalk up
Breath, wait for the 7

No thinking just doing this ritual.
The first time I actually looked at the elapsed time it was past 10 min!

24 kg Speed Swing
40 sets
400 reps
21,200 lbs work

pretty strong power output too. Didn't start double breathing until 14 minutes.

Walking lunges
4 laps  of 40 feet

not unbroken. rest periods were shorter and had a few stops to breathe on the last two sets
still very strong

Horizontal pushups
Reverse grip pushup on horiz bar

this was cool that I could even do them! definitely hits triceps more and keeps shoulder packed well.
another variation to add it! More tricep size is good!

Db side laterals
2 x 12 with 15 lbs
2 x 10 x with 12 lbs

went back to back and this got tired fast. super hot day today and the pace was fast

Used my lifting straps to hang from the bar today and it worked great.  Much less arm tension so I could relax the lats more too. Also worked although not as well with the chin grip
 hung two time and will do another session before sleep. this is helping a ton.If not with huge increases in ROM then at least lat tightness and pain

ok ruck on tomorrow


Monday, June 22, 2015

70% Military press 8 x3 85 lbs, barbell hacks, floor pushups, sled, kb row

The idea hit me yesterday that now that i have an actual max in the press ( well, a 95% max close enough for me) I could train my press according to percentages and that might be very fruitful.
It worked great for my squat and bench press so why not give it a try

It's based on Prilepin's table, a list of weight percentages and their corresponding set and rep ranges. It's been used for ever, it's very basic and it really give you a plan
SO today was 70 percent of 120 which is conveniently 84 lbs. Easy peasy.
8 sets of 3 with 85 lbs was the workout

the cycle will look like this:

70% 8 sets of 3
75 % 8 x 3
80 % 6 x 2
85 4 x 2
90% work from 70-90% for doubles

test week or restart just slightly higher than previous cycle

90% x 2 95 x 2 101-103%  x 1

Military press
stick x 10
bar x 5
65 x 5
85 x 3 x 8 sets

these went very very well. Had a full stretchout this morning and spend a lot of time hanging and swinging lightly on the pullup bar. way better than expected; it took me much less time to stretch out than before. a very good sign
Also I did my first undergrip chin hang! this is very important as the chin grip really stretches the teres major which is the major problem in my shoulder tightness even more than lat.
the teres is the psoas of the upper body

Barbell hacks
 75 lbs x 12 x 4 sets

tried some split squats with contralateral loading ( kb) but it didn't feel right so I went back to these. great quad work that's for sure

Floor pushups

after being disgusted with all my head bobbing during last week's pushups I fixed it


63 reps

these went well no problem

hip sled
3 x 250 with 105

hips were tired!

kb row
3 x 8/8 with 20 kg

solid work and press position and overhead felt better than ever. the hangs are really working, I can tell!

ok rest up for Wednesdays 20 min speed swings


Sunday, June 21, 2015

Sunday Ruck Fast and Furious

Well maybe not furious but it was definitely fast today. And, as usual, for no good reason.
Except maybe those extra helpings of polenta with feta cheese and bacon Tracy made me yesterday. I ate  a ton of that plus a lot of food in general; I was just hungry all day.
Sometimes those extra calories/carbs help and sometimes they don't
Today they did and I had plenty of fuel to go.
But just like yesterday when I put my hands on the bell for the first rep of the first set and knew it would be a strong day, when I stepped out of the house towards the park and my legs felt both loose and light I knew it would be a good ruck.

But I didn't think it would be this good.
I finished all twelve laps a good ten minutes ahead of schedule! Including ten paused squats for 30 seconds each as well.
Last lap was timed at 7:56 and it was not the fastest of the morning that's for sure.

Don't know where it's come from but I'm happy it's back!

50 lb Ruck
12 laps
1:50 min
10 sets of 30 sec paused squats

good stuff. Backing off on presses tomorrow to 85 lb ( 70% ) of my current best weight and re build the volume

til then Happy Father's Day to all the Dads out there.

miss you Dad :)

Saturday, June 20, 2015

40 kg One arm swings (8/8 x 10). 40kg two hand swing,belt squat, pushups, rear delts

This is the lightest this bell has ever felt in my hands and the best I've swung it. We tied the old pr as I wanted to do some two hand swings too but definitely could have done more.
The first rep of the first set the bell felt light and I felt strong.
Most excellent.

I widened my stance on Wednesday and did so again today and it worked well; more hips and glutes but still plenty of leg as well. Perfect balance

one arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
40 kg x 8/8 x 10 sets ( tie PR)
160 reps
14,080 lbs

Two hand swings
40 kg x 10 x 3

Haven't done these in many months and it's time to bring them back. After the one arms is perfect
started with just three reps to ease back in

Belt squat

4 x 10 with 40 kg
these went easy too. legs and knees felt great. hit the deck with the bell each rep.

Parallel Bar Pushups ( feet on bench)

63 total

these went well too but was getting tired so we stayed with three sets

DB rear delts
15 lbs x 12 x 3 sets

necessary evil

ok big ruck tomorrow and I feel back on track strength wise. the daily adaptogens are definitely helping recovery


Thursday, June 18, 2015

Thursday Ruck

Pretty well recovered from yesterday, just a bit overall tired but not that sore at all.

Medium hot temps today which helped.

43 lb ruck 6 laps
55 minutes
last lap timed at 8:10

Pack felt light and legs felt loose. good one. now a full day off before the 40 kg for 10 sets of 8/8 on Saturday!


Wednesday, June 17, 2015

Speed Swings 18 minutes, walking lunges, horiz pushups, kb row

This was strong. Interesting because I was not feeling great all day. Nothing wrong but just not as 'sparky' as I would hope with 18 min of speed swings on the menu
Of course in my world a bad day is usually a decent omen of a good workout ( and vice versa) and I was hoping it would turn out that way
It did.
18 min was easier this week than 16 was last week and that's good.
I really focused on  throwing the bell hard with my hips and locking out the knees and hips but  not flexing as hard- just standing straight- and enjoying the float
Kept my head up the whole time too and this definitely shortened the stroke a lot. That head bob from my pushup video freaked me out so I tried it here too and it was great. at least for today..Also, took my stance out just a bit and transferred the load more to the hips. Felt good today, at least.

Was really in the zone today, too.Just got lost in the ritual. Put the bell down,click the counter, take  breath, look for 7 seconds in, set up, count 9,10, 11 in my head and just bend down and grab and go. Didn't even look at the clock except at the end of the set to make sure i made my time
Had the fan on me too and that helped a lot. I can deal with heat but heat and dead air- no so much.
Hardly did any double breathing until the last 2 min or so. Much better today was perhaps the most efficient my swing groove has been

Swing Vo2
24 kg
18 min
360 reps
19,080 lbs work

Walking lunges
4 laps of 40 steps unbroken!
 these are getting better every week again too

Horiz pushups
 64 total reps

kept the head up and did them more strictly. Shoulders and tris are definitely tired

KB rows
28 kg x 6/6  x 4 sets

these felt strong too

Lots of hanging from chin bar today, three separate times. this is getting easier every day too and try to do it everyday is helping

ok ruck up tomorrow. gonna be a hot one again!


Monday, June 15, 2015

120 lb Military press ( pr),bar hack squat, floor pushups, sled, side delt

Well, for my sixth day in a row of training this went surprisingly good. Even though after last weeks volume PR of 5x5 with 110 I probably should have dropped down in weight I did not feel like doing much volume so I felt my way up a bit.

Shoulders felt ok but everything was a bit stiff and tired today so i really didn't know how 120 would feel but it, as usual, got better the more sets I did.

Military Press
 stick x 5
bar  x 5
65 x 5
75 x 3
85 x 3
95 x 3
110 x 2
120 x 2 x 4 sets PR!

Nice! I can see 135 in the not so distant horizon

Barbell Hack squats
55 x 10
75 x 10
95 x 8 x 4

these felt good lots of lower quad

Floor pushups

these went well. I hit four sets of 20 pretty strongly but I didn't realize I was dropping my head so much. I haven't watched video of myself in a long time. I will bring my head up in the future. It won't make me go deeper; I'm going to the comfortable limit of my shoulder ROM right now but I don't like the way it looks.

Either way though my work capacity on these is much improved.

4 sets of 20
80 reps

Sled pull
3 laps of 250 ft with 105 lbs

these were strong! haven't done them in a few weeks but they felt very good

Db side raises
3 x 12 with 12 lbs

just keeping the shoulder muscles balanced

ok one day off then 18 min of swings on wednesday!


Sunday, June 14, 2015

Sunday Ruck

Now that was hard.
After teaching all day yesterday I was just plumb tired this morning at 6 am but I rucked up and rucked out.
It actually started out better than expected
Slow but legs felt good and not too heavy. I chose not to do pause squats as I wanted to make sure I actually got the whole ruck in but did 3 sets on laps 4, 7 and 9

Lap ten got hard. I got slow
Eleven and twelve were tough mentally. I was just tired but nothing hurt. Luckily the weather was  actually cool for a change with a slight breeze. That made it possible .If it had been super hot and humid it could have broke me.
Naw but I would have been miserable

50 lb ruck
12 laps
3 paused squats ( 30 sec)
2 hours

ok tomorrow will be another test: the sixth day in a row of training ; heavy military presses. We'll see how I feel


Friday, June 12, 2015

36 kg One Arm Swings 5's,36 kg Belt squats, parallel pushups, rear delts

Third workout day in a row and no problem,Took it easy today on purpose and got to remember just how joyous doing sets of five reps per hand is! I could really focus on all the small details and not worry about breathing or grip fatigue or anything put power! Have to bring these low rep sets back in on occasion just to get back to some practice as well as the training.

Now that the swing test is accomplished we can diversify the workload a little more. I want to put two hand swings, and or two bell swings back in somewhere in the routine
I'm thinking stay with just ten total sets of one arm swings of whatever rep count corresponds to the weight and then add in 5 -7 set of two hander or two bell swing after, for low rep sets.

And, add in just 5/5 for the 36 kg bell after the high rep work with the 32 kg

so : One Arm Swings
week one 32 kg  x 12/12 x 10 sets ( 240)
week two 36 kg x 5/5 x 10 sets (100)
week three 40 kg x 8/8 x 10 sets ( 160)
week four 44 kg x 7/7 x 10 sets ( 140)
week five 48 kg x 6/6 x 10 sets ( 120 )

Two Hand swings or single rep swings 5 x 5
week one : 36 kg
two :40 kg
three:44 kg
four:48 kg
five 52 + kilo

and of course the high volume swing vo2 on wednesdays. that should keep our one arm swing volume plenty high

One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
36 kg x 5/5 x 10
100 reps
8000 lbs work

felt great! crisp and fast and light..

Belt squat
36 kg  10 x 4 sets

Parallel pushups
4 sets of 10 slow
nice to drop the reps and re focus the form here too

Db rear delts
15 lbs x 10 x 3

quick and dirty

datsit long today tomorrow teaching BodyMaintenance at San Jose Barbell


Thursday, June 11, 2015

Thursday Ruck. Summer is here.

Freakin' HOT today. Flew in from work and went right to the ruck with not enough mental prep time and really wasn't ready for how hot it was. Let my mind get ahead of me a bit and it wasn't til the 3rd lap that I settled in and calmed down.

I used to be in much better heat shape that I am now that's for sure and it almost feels like something has shifted in me for that. I used to love the heat and I might have 'lost that lovin' feeling' ,lol
I will get it back because there is no other choice but it will take some mental work I see

43 lb ruck
6 laps
one hour

hot as hell :)

ok tomorrow is 36 kg swings, got a great full hour stretchout this morning ( lots of clients on vacation now) and need to do a little more foam roller before bed.


Wednesday, June 10, 2015

24 kg Swing Vo2 16 min,Walking lunges, Horiz Pushups, kb rows

Back on track, I can feel it. Well I can feel energy instead of fatigue, strength instead of weakness and recovery instead of soreness.
Nice, it seemed to take long enough.
Taking the adaptogens  daily again has helped a lot as well as a few high calorie/ carb days.( weight has stayed the same)

Wasn't sure how this would go although I got a full hour stretchout and felt good all morning. Never really know until I put hands on bell.
Today it felt light and fast. Exactly what I was hoping for

Swing Vo2
24 kg
16 min
320 reps
16,960 lbs

speed and float were good. Actually started double breathing early today, around 9 min. It was muggy and humid but not so hot so I didn't turn the fan on. I go back and forth between trying to NOT double breathe and doing it all the time

According to KJ the more air you take in while doing this type of work the better and hardstyle breathing really restricts air intake although it boosts stabilization and power output.I still worry about how my back will take it each time but so far so good.

I really feel the Oly shoes make a big difference in how swings load my body; with much more on the thighs and quads and much less on the hammies. This makes it much less on the back for me too and this feel good, so it should spare my back more but I still worry abit.
So I try to delay the double breathing but it really does help. way more O2 available.

Mentally I was solid; just click off the set, chalk a bit , wait 2-3 second til the clock turns 12 then just grab the bell and go. The less I actually think or "experience" what happened on the last set or how I feel about it the better. And the stronger.
Just suffer til the clock says stop and don't try to get away from it and don't worry the reps aren't good enough. Just do your best each set and wait til you get to stop

Walking lunges
4 laps of 40 reps in the rain! awesome
Back to no stops on the second leg of the set and that's a good sign I'm recovering
Plus each lunge knee touched the deck

Horiz Pushups

these were stronger too. All good

KB rows
24 kg x 8/8  x 3 sets

back here as well

Ok We train Friday to make up for Saturdays miss for the workshop
36 kg x 5/5 x 10 sets . and easy day but I want to touch the bell

Tomorrow gotta ruck though


Monday, June 08, 2015

110 lb Military press PR ( 5x5) Split squats, floor pushups, rear delts

Shoulders felt great all day. Worked my hangs in the morning and had a full hour stretchout. I really think what's happening with my shoulders, more than anything, is that my body is settling down and seeking neutral after the TKR.

I'm not doing things that much different than I was but they seem to be working better. Perhaps it's just starting to finally work after all this time training it

Either way the hangs went well and I think they are the shoulder/lat equivalent of my static squat stretches when I was working to increase knee ROM
By hanging there the lats, after time, 'give out' and the muscle releases. Or that's what seems to be happening . Same that occurred with the knee,
If I can just get it to stay long the overhead position could be better than it has in ages.

Barbell Mil Press
stick x 5
bar x 5
65 x 5
85 x 3
95 x 2
110 x 5 x 5! PR!!

this went very very well. SO much easier when the shoulders actually move :) Plus getting my left elbow "in" right away fixed the little tricep pings I was getting unracking the weight.

Bulgarian Split squats

not so good this time; mainly because the rear leg position on the ankle was more noticeable than any quad work. Not sure this will work. Perhaps regular static split squats

Floor pushups

shoulders tired but overall better. especially after the bar work

band rear delts
4 sets of 12

no sled. SUPER hot today and we still aren't recovered. 16 min of 24 kg swings on Wednesday too.


Sunday, June 07, 2015

Sunday Ruck: Finding the rhythm

Still feeling a bit on the downside of up. This is what happens after a peak; it takes awhile for the system to re boot and start the climb back up towards a new peak again. The nervous system, the adrenals and the mental energy take it's time getting traction and starting new momentum again.
And the older you are the more it takes out of you.

This is nothing serious, but my body is talking so I am listening. My training partner often asks, especially when we are on a good upswing, when are we going to back off. And I tell him, when the body says it's time.

We do back off regularly, in a gross sense, as we always cycle the weights and the volume, not trying for pr's ALL the time ( even though they are always small, if not tiny ones i.e a one set pr, an 8 rep total pr , etc)  but going by feel.

I didn't think the 10 min swing test would "test" my CNS so much but it's been eons since I redlined at all and it had it's effect.

We were due, anyway.

Great workout yesterday but the volume is still high so I made sure to up my calories a bit yesterday as well as the adaptogens and got some extra rest.

But I knew today's walk would be hard. Well it started that way but finished strong

Woke up stiff and tight so I got extra stretch out time this morning. The first time laps were predictably slow and the split squats I did yesterday made my legs even heavier than expected. A good sign about the exercise, made it much harder for the ruck
Fifth lap time 8:23
It seemed like I had to work for every step. There was no rhythm to speak of. It wasn't that much work but it didn't 'flow' much , if at all.

But then the legs started to loosen up ( also did iso squats every lap except the first) and that helped loosen legs up too. The rhythm started to appear and what a difference that makes. You can't do long distance anything without it. But sometimes it appears when it's damn good and ready and not a second before.:)
Patience is a virtue for sure in everything but especially in endurance training.

 Every lap after the fifth got better and faster and I did not have that 10th lap slump I tend to get
Last lap was 8:10 . doesn't seem much faster but it is

Have  a weird week next week as I have to do Saturdays' 36 kg workout on Friday as the BodyMaintenance course is on Saturday. So that will mean
wednesday 16 min swings
thursday  60 min ruck
friday 36 kg kb swings
saturday 8 hour workshop

this is what I train for; to be able to do this much work and feel nothing out of the ordinary the next day.

50 lb ruck
12 laps
2 hours
11 30 second isometric supported squats

combat boots worn and NO right toe issue at all. Magnum boots for the win

110 military press for some sets of 5 tomorrow


Saturday, June 06, 2015

32 kg One Arm Swings, Split squats, floor pushups, bar hangs

definitely needed a bit of a back off day today. So we stayed with 12/12 on the rep count but back off the total number of sets/reps from our PR. But I couldn't resist banging out 20/20 on the last set just to see how it went ( as well as combine the last two sets together )

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 3/3
32 kg  x 12/12 x 8 sets
           x 20/20
232 reps
16,240 lbs

everything's good just a bit CNS fatigued from the last two weeks ( not just training, work has been hectic too, it all adds up)

Bulgarian Split squats
3 sets of 10/10 ( rear foot up on bench)

Nice, The perfect single leg exercise now. Last time I tried these, months and months ago I wasn't ready for them. Like them for several reason. Both legs are working simultaneously and the rear leg is getting a hell of a stretch with the leg elevated . I can really tailor the amount of work between the legs ( left leg will be getting more work very soon), and I can load it
So this is technically a split squat whereas Wednesday's work are lunges. I need this single leg work bad
Still haven't forgotten about pistols either :)

Just did three sets as I want to see the after effect tomorrow. Should be fine. ready to take the left leg to another level

Pullup bar hangs

this is coming along well. 4 sets of between 15-20 second full hangs no problems, I'm going to try a different approach to chins this time. REALLY getting the hangs comfortable first and then adding in some basic swings on the bar to try to get the shoulders to release that way. we'll see

Parallel bar pushup

shoulders and tri's are still tired. makes sense, so we backed off

skipped upper back work. it was enough work for today
heavy ruck tomorrow too


Thursday, June 04, 2015

Thursday Ruck

Solid one today. Hot one too:) time to get in heat shape. It's the ultimate level of condition.;when you can perform well in the heat. It certainly sucks, big time, until you get in that shape but when you do it's amazing.

short and relatively fast.
43 lb ruck
6 laps
one solid hour

tracy is back as her toe is healed so that makes the ruck so much more fun :)
definitely don't think the Lowa's are the shoes. The Magnum boots feel way better. And I keep getting some weirdness going on with the right big toe only in the lowas that I don't get with the magnums

Luckily REI has a great return policy. I wanted to love the lowas but it is not to be

ok datsit


Wednesday, June 03, 2015

24 kg Swing Vo2, 13 min, walking lunges, horiz pushups, kb rows

It's interesting how back off weeks are harder than testing weeks, Of course last week we tested twice, and basically at 100% effort so it's not surprising but it is interesting how 13 min can be some much harder than 20 under the right circumstances.

BUT it wasn't as hard as it was a few weeks ago after my second 20 min workout so it's getting better but everything was just a bit stiff and  tight and tired.

Used more adrenaline than I thought for those workouts as I feel that definitely under repair.
 But I expected it so it wasn't that bad.

Swing vo2
24 kg
260 swings
13,780 lbs work

A very much workingman's pace , just bend down and swing my ten reps as fast and powerfully as possible then try to get some air in 12 seconds. Then repeat til the clock says we can stop.
Certainly as much a mental effort as a physical one.

Walking lunges
4 laps of 40 steps

these too were hard and I had to stop and take  breath 3/4 the way back on the last two laps. again expected no stress

Horiz bar pushups

shoulders and tri's need a break. Last two sets were done much slower and with lockout semi holds

KB row
3 x 6/6 with 24 kg

again backing off. Sore and tired

ok ruck tomorrow and really looking forward to it


Monday, June 01, 2015

100 lb Military press 6 x 5 ( pr) , 40 kg belt squat,floor pushups, sled, rear delt

Wow, this turned out to be a pr and I didn't know it until after the workout was over and I looked it up. Just thought I'd make a small jump from last week and do an extra set, which was the pr. Hey small pr's always add up, that's the concept.
You think that 2.5 lbs isn't much until you do it 10x and before you know it it's turned into 25 lbs without you really feeling the change at all.

Some coaches hate the small incremental jump idea and only have 45's and 25 lb plates in their gym; the idea is a neurological and skill adaptation instead of a muscular one ( hypertrophy). More muscle is ok with me :) and a  PR is a PR.

Shoulder is still feeling the best it has in ages and the overhead position continues to improve

Military press
45 x 5 x 2
65 x 5
75 x 5
85 x 3
100 x 5 x 6 sets ( pr by one set)

Really have to concentrate on keeping the left elbow under the bar more. It likes to drift on the take off and I can feel the left tricep overcontract when I do. Just tucking it in cures it

Belt squat
40 lg x 10, 12, 14, 15

these were good once the legs warmed up and loosened up a bit. Still tired from the weekend's antics

Floor pushups
 4 sets of 15

backing off I've been pushing the reps hard and the triceps are  bit fatigued. The biggest they have been in 10+ years though. My favorite muscle next to quads

Hip sled
105 x 250 ft x 3 laps

backing off here too. still a bit adrenal fatigued from last week and we have 13 minutes to do on Wednesday

Db rear lateral
3 x 15 with 15 lbs

have to keep these in they are making a difference balancing out the shoulder muscles

ok day off tomorrow and then more swings!