Sunday, January 31, 2016

Strong and steady Ruck

Much easier than expected. Legs were loose and strong and back was fine. Neck much better but still a bit tight

45 lb Ruck
12 laps
10 iso squats
2 hours exactly
11th lap 8:02 !

bw 161.8
bf 12.9
w 56.7

too much wine last night I'm guessing :)

I am thinking of switching out miltary press for either pullups or cleans but won't make the change probably until I get back from the cert next week
don't need  any more physical challenges for the weekend


Saturday, January 30, 2016

44kg One Arm Swings,Hack squats,Sandbag pushups,db curls, db laterals

Spent an hour yesterday with  PT working on my neck. Got things squared away but it's still been sore and tight. The rib feels 100% but it shifted back into my neck! The physical therapist from Revolutions in Fitness did an amazing job and even got an impromptu adjustment.
I really think my orthopedic structure is continuing to straighten itself out, re align itself and it's working it's way up from bottom to top.

The neck is in a new neutral but my brain hasn't fully recognized it and is splinting to create stabilization. The muscles will get used to it but it's a process.
I am betting I will be able to do pullups again soon, giving how square and plumb my hang position is these days.
I will trade pullups for presses anyday

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

44 kg x 5/5 x 10 sets
100 reps
8800 lbs

SO nice to just do fives. So much easier. Strength and power felt great and. most importantly, my neck did too

Hack squats
55 x 12
75 x 10
95 x 8
115 x 8
 heavier is feel better with these and it's transferring over to my other leg movements as well

Sandbag pushups
BW x 6
30 lbs x 12 x 2
          x 10

Db curls
3 x 8 with 20 lbs

DB laterals
3 x 12 with 12s

very happy I could do this workout today

Ruck up tomorrow!


Thursday, January 28, 2016

Fast ruck

Very good one today. No problems from yesterdays speed swing workout so that was nice.
40 lb ruck and 6 laps in 55 minutes
3rd lap = 8:08

Full hour stretchout this morning too. That is such a luxury to get the whole enchilada first thing in the morning. really sets me up for the rest of the day

rest day tomorrow then 44 kg for just fives! that is such a nice thing, Just fives my favorite rep number of all time

BW 162.6
BF 11.7
W 57.4

I have NO idea why


Wednesday, January 27, 2016

24 kg speed swings, 17 min,sandbag lunges, parallel bar pushups, side delts

Strong day despite weak sleep and a distracting day. Didn't expect much from the workout as I woke up at midnight with tight traps that needed attention- in the form of half asleep rollout and an ibuprofen.

But as usual, when you least expect it, a strong workout overtakes you.
Didn't see the clock until just about ten minutes in and the work was no problem. Didn't double breathe except for  a set reps for the entire time!

That's a PR :) power output was good and steady the whole time. Very happy.

24 kg Speed swings
15:15 10 reps
17 min
340 reps
18,020 lbs

one of the best yet

Sandbag walking lunges
5 laps of 20 steps with 30 lb bag plus farmers walk back ( right side only)

these were strongest ever! about time

Parallel pushups
4 sets of 21

solid and strong as well

Side laterals
3 sets of 12 with 12's
very strict this has so been helpful for my shoulders

of ruck up tomorrow

BW 163 ,4
BF 12,5
W 56.8

weird! got to work and pee'd almost three times in a row. must be my time of the month; holding water


Monday, January 25, 2016

105 lb Military Press 6x6, 44 kg Belt squat,Floor pushups, crawls, rear delt

Just another day at the office. It was a download workout, didn't sleep well although I slept enough. mentally just not there so it was 'get in and get the work done' day. These are the ones' that really count in your training life; the ones you really don't want to do. But if do enough of these they really add up over the long run.

The key is to not be distracted and jack yourself up.
Just sets and reps and no psych at all.
Work. Strength work

Military press
stick x 5 x 2
bar x 5 x 2
65 x 5
85 x 4
105 x 6 x 6

nice and warm today so at least we didn't have to deal with the meat locker. :) Groove is ok and start was more consistent on each set. as usual I didn't warm up til after the fourth set
 Hardest part of this move for more than 3 reps is figuring out how breath. With my limited overhead ROM it is not a 'rest' position.

Belt squat
44 kg x 12 x 4

almost too easy so I slowed them way down, paused on the bottom and tried to work the muscles more. it worked. it's a smaller ROM but this work strengthen that "piece' of the ROM

Floor pushups
4 sets of 21 reps

very solid. nose to floor each rep :)

2 laps of 50 ft
1 lap of 60

not bad either

Rear delt  laterals
3 sets of 15 with 12

this was good. rib didn't hurt and it did last week on them so that's progress.

overall rib is better but not perfect. aches after sleeping, turning over on it or on floor face down.4 on a 1-10 scale but annoying. In some , most, movements/positions can't feel it.

ok stretchout tomorrow


Sunday, January 24, 2016

Ruck strong

Good one today. So happy to have survived yesterdays workload well and today was just as good.
Warm out today starting temp was 46 degreee, just a t shirt and light gloves which I soon took off.

Still cold enough at the for my body heat to raise a little steam:) Walking fast under load is real work, that's for sure.

Ruck weight almost back to normal 50 lbs

47.5 lb Ruck
12 laps
10 iso squats
7th lap = 8:08

felt good. pace still a bit slower with my more uptight stance but posture is better too. Good tradeoff in the long run. Not racing here.
Legs felt strong and back was fine

back off presses tomorrow- 105 for 6 sets of 6

BW 163
BF 12.8
W 56.8

ate up a but last night :)


Saturday, January 23, 2016

40 kg One Arm Swings PR ( 190), hack squats, sandbag pushups, db curls

I was pretty freakin nervous going into this workout. Yes my rib held up perfectly after wednesday but the 24 is not the 40 kg. The rib felt fine all week, just a minor dull ache after sleeping on it ( on my back ) but as soon as I got the scapula moving all felt good .

But that was no guarantee and I was prepared for the worse; that it needed more low loading time.
But it didn't :)
All went super well and the reps were more powerful and fast than ever and my wind was good too. Only three of us today so the pace was fast, too

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 2/2
40 kg x 10/10 x 5 PR
          x 9/9 x 5
190 reps PR
16,720 lbs

Concentrated strongly on the setup position, taking up the slack ( total body linkage) a stable hike pass( no using legs) and keep t spine stable.
No pain no problems. Alternated start arm as normal

Hack squats
55 x 12
75 x 10
95 x 8
115 x 5


Sandbag horiz bar pushups
bw x 12
30 lbs x 12 x 3


db curls
2 15's x 10
2 20's x 8 x  2

ok dodged a serious bullet here!

ruck up tomorrow


Thursday, January 21, 2016

40 lb ruck

Light and fast today. No ill effect from yesterdays training and ribs feel good. not perfect but once I stretch out the scapula it's fine. still weird

good stretchout this am too, this makes such a difference when I get at least 45 min of stretch and roll time.

40 lb ruck
6 laps
55 min
8:05 5th lap ( felt faster, strange)

legs good lungs too. still using the more upright posture. perhaps that's why it felt faster and was slower

one day off and hopefully 40 kg swings on saturday

BW 162.4
BF 12.1
W 57


Wednesday, January 20, 2016

24 kg Speed Swings 12 min,sandbag lunges, parallel pushups, side delts

I was nervous, no doubt about it. I didn't test the rib with the bell at all since saturday, I just let it rest. It's been feeling better everyday but I've still felt an ache and some restriction especially after lying down( sleep, nap).

stretching on trx with straight arm scap work really makes it feel better making me think it has more to do with the rear ribs and scap than the front. I am also thinking that taping it had something to do with the pop.
When the rear scap releases ( lat origin) then things feel better.

But I didn't know it wouldn't hurt on the swing and that would really piss me off.
Also had a solid hour of bodymaintence and that always helps.plenty of time to do it slowly and breathe fully into it.

Overhead shoulder and tspine mobility continue to be the best they've been in months and months. Maybe a year/

The workout went fine. Strong and powerful and the rib didn't make itself known one bit! thank you god!

Perhaps we can do the scheduled 40 kg workout after all on saturday

24 kg speed swings
15;15 10 reps per arm
12 min
20 sets
200 reps
10,600 lbs

Glutes got involved right from the start which never happens  and swing form was as fluid and powerful as ever. almost no double breathing except a bit at the end and mental focus was solid after I realized the rib was ok

Sandbag walking lunges
4 sets of 20 steps, farmers carry (R) back

this is the first time EVER any damn lunge has been easier. I think the heavier hack squats are helping too but my belt squats are the easiest ever of late too. NICE to have the legs going in the right direction again.

Plus came even close to touching my heel to my glute today! It WILL happen!!!!

Parallel pushups
3x15 slowly and with pause at lockout

Side laterals
3 sets of 12 with 12 also slow and strict.

I am freakin' overjoyed I seem to have dodged this bullet and am on the mend again. I am DONE with being jacked up and in pain. done.

ruck walk tomorrow


Monday, January 18, 2016

Military Press Big PR 120 x 5/5, 40 kg belt squat, floor pushups, crawls, side delt

Of course the video didn't work out but I got a major press pr today with five sets of five reps with 120 lbs
I can remember exactly starting this move last year with the empty bar, 45 lbs, and being very happy that I could do 5 sets of 5 ( kind of) with it since I couldn't seem to figure out how to press the kettlebell anymore without impinging my right biceps tendon.

But the bar ( and the stick before) didn't seem to bother it so I kept going. Little by little, adding sets, then reps then weight then rinse and repeat.  More or less for the year.
 And now 120 lbs which is SO close to 135 for the same workload. Which is huge for me. But, still, I'm in no hurry cause this shit is HEAVY and I would rather never be that strong if it meant getting hurt. But, I think I can do both, IF I go slowly and non greedily enough

This was hard today and I didn't get my now normal meditation drive in and just kind of ' got in and got it done."
Plus the rib is still not quite right and that is messing with my mind. I can accept going slowly but it is such a stupid injury.and a new one and I absolutely HATE new injuries.
But my press was solid even though I felt achy in the joints from all the low pressure front moving in.

Military press
stick x 5 x 2
bar x 5
65 x 5
85 x 3
95 x 3
105 x 1
120 x 5 x 5 PR!!!

not that hard at all just lots of work to stay in the groove keep the glutes LOCKED and lay back enough. Oh yea, and breath a bit too,which is pretty tough in this groove for me

Belt squat
40 kg x 12 x 4 sets

too heavy now. Have to stand on plates I think  Could do higher reps but I hate those so and I do enough sticking reps these days :)

Floor pushups
4 sets of 20 reps

not bad at all

3 laps of 60 ft

hard as always but longer

side laterals
3 sets of 12 with 12 lb

just tired and hungry

BW 162.2
BF 12.1
W 57.4

ok stretchout tomorrow


Sunday, January 17, 2016

Sunday Ruck

Well almost back to normal? Rib feels ok. Sleeping on it was fine. doesn't seem to be a problem so WTF was yesterday about? I did pre tape it with kinesiotape thinking that would help maybe it was too tight?
 No problem at all on the ruck and it feels basically normal now; perhaps it 'clunked" back in?  So strange.

But the ruck was very strong. Not that fast as I am trying to walk more upright with less lean and that slows me down but puts me in a better head posture. Speed is not more important than that.

Also took the weight up from last week to 45 lbs but not 50 yet. Need to come back slowly and let my body adjust to the new posture first.
Legs felt light and loose and cardio was good.

45 lb ruck
12 laps
10 iso squats
5th lap= 8:17
7 th lap = 8:10
11th lap= 8:01

not bad at all. feel great now

BW 162.8
BF 11.7
W 57.4

ok heavy presses tomorrow, shooting for at least 3 sets of 5 and 2 sets of 4


Saturday, January 16, 2016

The next step off a peak is always down

And it looks like I fell off, even though I thought I was stepping back.
Ribs felt good until the first hike pass with the 36 kg, the weight of the day and I heard a "pop" coming from the rib.
Pops are never good.
This was weird too as the last warmup felt fine. Plus the bell was in my left hand. Had Joe Sarti inspect it and there didn't seem to be any specific pain points, no deformations or any other pathology but it was a big achy- just like after the Chiro over set it last friday.
NO pain on breathing  and no specific pain on arm movement.

It's one thing to have an injury from hard training, it's another from a totally unnecessary adjustment! The neck as necessary. this part of it was not. I knew better that that adjustment never has worked for me but didn't stop her. My bad.

took a few minutes then started light ( AND with my right arm-which strangely did not hurt) and ramped up)

Felt ok but not normal. Time to back off and rebuild I guess

One arm swings
16 kg  5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
36 kg x 0 ( tweak set)
20 kg x 10/10 ( right arm start from here)
24 kg x 10/10 x 3
28 kg x 10/10 x 3
32 kg x 10/10 x 2
36 kg x 101 x 1

well that was good news. Felt pretty much the same as wednesday when I started with my right side and the transfer didn't hurt at all.
this is weird.

Hack squats
55 x 10
75 x 10
95 x 10
105 x 8
115 x 5
very strong and didnt feel rib at all

Horiz Bar Pushup
bw x 10
30 lbs sandbag x 12 x 4 sets

no rib problem here either. pushups were solid but tri's tired

bar curls
55 x 8 x 3

band rear delts
3 sets of 15

ok got to sort this out now
BW 162.2
BF 12.4
W 56.7

Ruck up ( still light) tomorrow


Thursday, January 14, 2016

Light and Fast ruck

Body seemingly back to normal today. Rib ok neck moving 95% normal and overall fine.
Stayed with 40 lbs though as I want to really check my posture and gait pattern and that's heavy enough

If I really keep my hips under me ( opposite pose/chi running position) it feels like I'm almost walking backwards. If I lean from the ankles then my head goes down more.Somewhere in between.
it's hard with these short legs, if I stay too upright I go even slower.

40 lb ruck
6 laps
55 minutes

BW 162
BF 12.7
W 56.3

day off then a date with the 36 kg for 200 reps on Saturday.


Wednesday, January 13, 2016

24 kg Speed Swings, 20 min, walking lunges, parallel pushups, side delts.

A bit tough day. Not a lot of sleep, full workday and  bit tired at the start. Still catching up from a week of being in pain and really bad sleep.
Body felt fine until I started to warmu up and then my rib started to talk to me a bit. I ignored it and tried to find a position it didn't say so much. I realized that I wasn't swinging my right arm back into extension enough and that helped but I didn't really know how 20 minutes would go.

That's a long freakin' set.
But I went with the one rep at a time, one set at a time mentality and it went just fine. I suffered trying to keep the power out put up but I got it done,

Also, had the goal of not looking at the clock until 15 min in and actually almost got it done; a brief glance at 7:30 messed me up but then no look til 15 min in and then it was sprint home.
 rib was "ok" but not perfect so I took that into account

Spent a lot of time mentally telling myself to shut up. It helped.
And telling myself 'just do the best you can'. that always helps
it's just one workout. there will be many many others.

In the end not the strongest 20 min set but not the hardest either.

24 kg Speed swings
10 every 15 sec
40 sets
400 reps
21,200 lbs ( this number always amazes me- almost eleven freakin' tons!)

the rib was a distraction but the work got done.

walking lunges bodyweight
3 laps of 40 steps

first time I've done these without weight in a months or so, Suprisingly easier than before although they still light up my quads like fire! I had a much better ballistic rebound out of the lunge that really helped me ascend. Kind of a 'let it go, stretch reflex bounce' . I've never been able to do that before on any leg movement. It's cool because it makes it easier :)
having super tight joints that keep the muscles under tension all the time is MUCH harder work for the body. thats for sure.

Parallel bar pushups
3 sets of 20

just tired.

side delts
3 sets of 12 with 15 lbs

these seemed heavy but I could feel the rib and i was done

ok ruck light tomorrow


Monday, January 11, 2016

120 lb Military press ( 6 x 3 ), 36 kg belt squats ,floor pushups, side delts, crawls

Neck is better but T spine, I realized after 'trying' to do back over the ball extension,is stuck back in flexion. Opened that up and lower neck/traps felt  much better.. The upper neck is normal now but lower traps still tight and now I know why. That's the key for me and the most frustrating

I think the rib set was the problem . But things are way better today and I new the press workout would help- no shortage of extension here.

Solo training today. Wasn't even sure what I was going to do until I got over 100 lbs. It just kept feeling fine

Mil Press
 stick x 5 x 2
bar x 4
65 x 5
85 x 3
105 x 3
115 x 3
120 x 3 x 6 sets

VERY strong. Could have done more but definitely did not want to chance it. The groove has been completely consistent and now that I can touch the bar to chest the movement is so much cleaner

Belt squat
36 kg x 10, 12,14, 16

also mega strong

Floor pushups

lol TRICEPS DEATH! that was crazy. But I started to feel tired. started a half hour late and haven't been sleeping all that well and it caught up

Plus no food til after the workout too and a half hour makes a difference

Side laterals
3 sets of 12 with 12's

2 laps of 50 feet

ok now I'm tired.

Very happy with this and now, 3 hours later neck feels excellent

BW 162.2
BF 12.5
W 56.8

definitely dropped the 2.5 lbs I was trying to. Keto now after 8 weeks has seemingly kicked in. Appetite is down. Basically having one full meal  for lunch then small, high fat snacks throughout the evening. Plus my 2.5 glasses of red wine of course!
Tracy makes a great keto ice cream and vanilla pudding.


Sunday, January 10, 2016

Light and slow Ruck.

My neck is definitely better than it was. The restriction at the occiput is gone but there is still some trap tightness and restriction around C4-7. Slept decent although left levator was tight when I woke up. Moving definitely helps
Definitely going in the right direction, the ribs are barely even noticeable and part of me things she put a rib IN rather than knocked one out. That right side rib cage has been elevate more than the left for awhile.
If she had hurt it it would be killing me today, but it's better. AND the rocktape I put on definitely helps. As usual I don't know why and, as usual I don't care. It works and works consistently. Let the academics figure it out later. I'm using it and glad it's available

But I wasn't even sure I was going to ruck today given that all this started last Sunday after my ruck. I didn't think it was that but I was a bit nervous. I'm totally done with this pain and restriction.
BUT I also thought it might help.Motion is lotion but I made sure to lighten the load, walk with my head as upright as possible , stop and stretch/squat often and go by feel.

I was perfectly ready to call it off if at any time it started going south. Good thing to be two blocks from home for this, too

Also took 30 min and did a proper roll and stretchout as well. That helped a lot. LOTS of neck nods and  side to side rotations. I really really like these and use them ALL the time, in all kinds of movements.

I know they let whatever I'm stretching relax more and it increase ROM fairly quickly. It was key in my squat ROM
I most often do them when rocking on the floor.

40 lbs
12 laps
12 iso squat stretches
2 hours exactly
8:10 tenth lap
7:55 twelfth lap

BW 162.2 !
BF 12.5
W 56.8

purposely didn't time the laps til the very end when I was sure I was loose enough. I make sure NOT to speed up, I wanted to see what the average lap speed was. Surprisingly fast but then I realized I was ten lbs light !

Ten pounds makes a big difference

The big takeaway was the result of doing lots more squats with neck nods. Every time I did them the traps relaxed and the rotation and extension got better. SO I kept doing them. By the end of the workout my traps and neck were decidedly better than at the start.

Then I went home and got on the floor and stretched and rolled again. not type or look down

Nothing like a nice tap on the head from upstairs to remind you to pay attention to what is really important in life, and it's not how much weight is on the bar or how many reps I can do.
It's painfree unrestricted movement with your own body and good health!

If you don't listen to the tap the next sound is usually a two by four, and, as I said, I'm done living in chronic musculo-skeletolo pain.

But the key is NOT to stop moving, or training. it's modifying it correctly so that it helps make you heal fast, not fall further down the rabbit hole.

Presses tomorrow which should be fine.
better everyday


Saturday, January 09, 2016

32 kg One arm swings,( 200), 105 lb bar hacks, sandbag pushups, bar curls, band rear delt

Surprising day on a couple fronts. The first surprise was that my neck didn't bother me on the swings at all. The second one was that my ribs did. The Doc had a hard adjustment on my right side and I felt the ribs not move when they were supposed to and I knew it was a bit tweaky.
Slept fine on it and the warmup swings were good but once I got into the 20 reps sets I could feel it.
Just a twinge but a surprise.
Neck is about 80%. Still stiff but in the lower region, not the atlas/axis region.Have to make sure to keep it moving and NOT look down so much when I type and use my phone.
Tomorrow's ruck will be 40 lbs and I will NOT hone or type right after

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg  x 5/5
32 kg x 10/10 x 10 sets
200 reps
14,000 lbs

very strong and wind was good. very fast pace too, just Joe and I and we went back to back Nice to see my conditioning is solid here
The 32 felt like a light 24 .It will be very interesting to see how it feels next time I take the 10 min test. Still want to do the 40 kg for 5 min 100 rep test but, then again, I don't feel like suffering that much yet.
must be a sign I'm really not optimally ready

Barbell hacks
55 x 10
75 x 10
95 x 10
105 x 8
115 x 8

these are feeling better as I go heavier. legs definitely stronger and good ankle ROM exercise as well

Sandbag pushups
bw x 10
30 lbs x 10 x 4 sets

done slowly with high muscle tension and lockout.

barbell curls
55 x 8 x 3

band rear delts, standing
3 x 15

ok this was good considering what it could have been. Tomorrow will be a big tell as to what's up.


Friday, January 08, 2016

Thursday ruck

Missed getting this blog post in on time but here it is. pretty unremarkable except for my neck is still an issue.
I think the key thing is do not ruck then hone right after. Looking down after 1-2 hours  rucking with the weight on my shoulders was too much.
I did just an hour yesterday with 45 lbs and honed a bit too and have been paying for it all last night and today

Got a chiropractic adjustment this afternoon; that should show you how bad it was. My last adjustment was in 2009 I think :) The occiput was out, the same clunk I felt last sunday. Chiro put it back in but it was a big move.
It might take awhile to calm down muscularly but it's back in the right place. Square plumb and neutral sometimes takes more than a roller or lacrosse ball provide.
Like I always say, when you need a chiropractor or a surgeon, nothing else will do.
And today I did.
I'd forgotten how much force goes into old school chiropractic! It's freakin' violent. But when the bones won't move that's what it takes.
Now to relax everything :)

Thursday ruck
45 lbs
60 min
6 laps
8:15 third lap
8:05 sixth lap

not the fastest but everything felt ok at the time .even my neck

swings did not seem to bother it so we should be good to go for tomorrow
I'll tell you this though. I have not missed the pain and it ain't coming back for good!


Wednesday, January 06, 2016

20 kg Speed swings, 10 min. sandbag walking lunges,parallel pushups, rear delts

Thank goodness my neck cleared up enough to let me move normally. Nothing like getting a little pain re run of what my life used to be to bring it all back REAL FAST. Up in the middle of the night rolling, massaging, moving anyway I can think of to help reduce pain and restore normal ROM asap.
Plus sleep is shit cause you're in pain and if that goes on for more than a few days it really catches up!

I actually don't know how I did it for so many years now. You get used to it I guess because you really don't have another choice.
Plus I had forgotten a little just how hard it is to concentrate on anything but getting unlocked when shit locks up or you! It demands attention and that is draining as well.

But I got it unlocked in the same way I always have; work the tissue to unglue it and make it softer and more pliable and then RESTORE NORMAL RANGE OF as fast as possible. regardless of how small the movements. No pain allowed but move it move it move and loosen it!

Some NSAIDs to break the pain cycle and let me move it more. then things just fall back into place. It only was since Sunday night but it seemed like a long time. I'm SO done with being in pain. thats for sure.

I knew swinging light would also help press the reset button; going back to movements that didn't hurt just the other day.

Speed swings
20 kg
20 sets of 10 15:15
200 reps
8800 lbs
10 minutes

this was perfect. Neck felt fine and bell moved fast and high and strong! very good power the whole set and I was barely breathing hard at all too.
This will be the protocol on this part of the cycle a real unloading with short work time and lighter bell

Walking lunges sandbag
30 lbs x 20 steps x 5 sets

actually getting a little better but I did light work before and that obviously makes a difference

Parallel bar pushups
3 sets of 15 slow, deep and with concentration

easy but worked me because of the high tension with slow speed.

Rear delts
3 sets o 15, 12, 12 with 12 lbs

really targeting rear delt and not rhomboid with lighter bell too

ok ruck up tomorrow if weather permits


Monday, January 04, 2016

120 lb Military Press (pr),32 kg belt squats, floor pushups, crawls, side delts and rolling rows

Very very strong today despite sleeping on my neck poorly and having a good "crick" in the cervicals. I thought that doing a different pattern would help other than staring at a laptop and it did
Surprisingly strong, could have done more sets of five but didn't want to push it too much more than I was

Military Press
stick x 5 x 2
bar x 5 x 2
65 x 4
85 x 3
105 x 3( big jumps ok too, groove feels solid)
120 x 5 x 2
       x 4 x 3

groove has been perfectly consistent. Doing A LOT of T spine extension work over the  double tennis ball 'peanut' and it's really been helping. as well as PND style overhead stretching. It's starting to really come along.
AND I can now touch the bar to my chest from the start! this is HUGE. a BIG increase in shoulder ROM and less tension in the delts and an increase in the distance of the press by 2 inches at least.that's a lot more to go ,lol but the stretch reflex negates any negative aspects of the greater distance.
Very pleased it shows the shoulder rehab is still going well.

Belt squat
32 kg x 12  x 4 sets
never been easier deeper or stronger on this movement. most were pause at the bottom

Floor pushups
3 x 20 nose to floor.
slower than  normal to really work the muscle.
this feels totally normal again :)

3 laps of 50ft
strong too

3 sets of 12 db laterals with 12 lbs
ss with
DB rolling rows 55 with 12's

these really felt good although my traps took the brunt of it after the laterals

ok roll and stretch tomorrow


Sunday, January 03, 2016

Ruck up

Surprisingly strong ruck today. Woke up feeling NOTHING from yesterday's PR swing workout, which is a PR in itself. One of my  main training goals is to do more work than ever and feel nothing the next day. Mission accomplished.

Beautiful cool crisp morning out. Perfect
Started out slow though, while my legs weren't sore they weren't fresh either.

50lb ruck
12 laps
7 iso squats ( a few extra to stretch out legs)
8:15 3rd lap
8:05 7th lap
8:00 12th lap

no speed records broken but a solid effort all around. It got tougher, as expected , from 7 laps on but definitely do able. Just hard work, which is the point

ok back to 120 lb presses tomorrow for some sets of 5's

BW 163.4 !
BF 12.5
W 56.5


Saturday, January 02, 2016

48 kg One Arm Swings (180 reps PR) barbell hacks, sandbag pushups, bar curls

AWESOME workout but it was TOUGH!!! It was all do able but super hard. it's just such a freakin' long set with that big ass bell,lol
Felt very good going in, good stretchout, nothing aching at all, well rested, it wasn't that cold and I was mentally ready.
It was just a big chunk of work to do.

After the first set I was knew immediately how hard nine more sets was going to be! Plus we were moving very fast.It took the three of us just 37 minutes to do all ten sets and there was almost no rest between us. All of us were working our asses off.

Plus I felt the power generation, speed and control were the best ever with this bell.No slacking off here, and when I found myself going on autopilot I had to come back in and pay attention because it's very easy for my 164 lb butt to get pull off balance by 106 lbs moving fast!
That's 65 % of my bodyweight :)

But now I see the goal; 10 sets of 10/10 is definitely doable. Could have done it today. It would have just sucked that little bit more but we can do it

One Arm Swings
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg  4/4
40 kg x 4/4

48 kg x 9/9 x 10 sets PR
180 reps
19,080 lbs!

Barbell hacks
55 x 10
75 x 10
95 x 10
105 x 8
flame on the quads! strong tho

Sandbag parallel bar pushups
bw x 5
30 lbs x 12 x 3
           x 10

Bar curls
45 x 8 x 3 sets

BW 164.2
BF 11.7%
W 57.3

finally. actually had about 20 gms more carbs at night than usual. wonder if that make any difference?

datsfreakin' it

long ruck tomorrow and the body feels fine right now. No twinges or tweaks at all!