"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
This was strong today. was able to go all out each rep for each set. Still following the bell and focusing on keeping bell speed up and smooth throughout the entire arc. Much better. Much more fluid
Smooth is fast.
Speed per 15 sec sets was back to regular too ( 14 sec floor to floor)
24 kg speed swings
15:15 x 10
10 min
200 rep
10,600 lbs
really stayed focused on saturdays beast swings, want them to feel the same
Sandbag lunges
4 laps of 20 steps
all over the place. very unstable for some reason
think I need to do an unweighted set first (like saturdays' pushups) to get the groove
parallel pushups
2 sets of 25
1 set of 20
everything solid. big triceps pump
side delts
3 sets of 15 with 15
solid
ruck up tomorrow should be interested,weather is cooling
Good idea to repeat last weeks weight, 125. It was much more controlled this time and I timed my warmups better.
Shoulders felt good and I made sure to do a couple back over ball extensions to unlock my abs and make my back arch easier from the start. That was a problem last week
Mil Press
stick x 5
65 x 5
85 x 3
105 x 2
115 x 1
125 x 5 x 5
44 kg belt squats on plates
4 sets of 10
really focused on full lockout at the top with a distinct quad flexion for each rep. I've been overly focused on the bottom position and doing non locks to keep tension on the muscle. This will help strengthen the lockout which I need for the swing test.
Floor pushups
2 sets of 30
1 set of 25
got pumped up and fatigued fast. barely made 25. shoulders good though
crawls
3 sets of 70 ft
working in getting lower.strong today
rear delts
3 sets of 15 with 15
always good
ten min swing set on wednesday prepping for another 10 sets of 20 with the one arm beast swing
Surprisingly strong one today. Legs felt slow and heavy at the start so I didn't expect much. Body was more than fine after yesterdays very strong powerful session so I was happy with that. Some tight legs was a good thing.
Again I actually toyed with the idea of not timing any laps and just going super steady and slow but again, I couldn't. And as usual I pushed the pace each time. But my legs actually opened up very nicely and my endurance held very well
50 lb ruck
12 laps
12 iso squats
4rd lap 8:09
8th lap 7:49
11th lap 7:32
1:52 min total time
This was a great session. Continued "following" the bell in the back swing more and waiting longer to accelerate and the power and height was the best ever for a 48 kg swing. The weight felt light, grip was easy and no hand issues at all. The arc is a tad longer but far smoother and more powerful.
Instead of trying to use the hips more to catapult the bell ( I thought that was going to be a great cue but it's not the one for me ) I'm focusing on using the momentum of the bell to create the hip drive. I used to do it this way and some how lost it . This is definitely it. Head stays down at lockout as before, too.
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 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 5/5 x 10
100 reps
10,600 lbs
VERY happy with this day. Strong and smooth
Hacks
65 x 10
85 x 10
105 x 10
115 x 10
going to keep the reps up on day of 5/5 swings and go to 6's on 20 rep swing days
Sandbag pushups
bw x 12
32 x 12 x 3
strong
side delts
3 sets of 10 with 20 lbs
haven't used this weight in awhile. felt strong.
good signs we are on the right track
Finally it seems like my heat tolerance is getting a bit better. Decently fast ruck today in decent heat. Not the 100's or anything but the legs seemed loosed and the lungs seemed open. About time
45 lb ruck
6 laps
3rd lap 8:04
6th lap 7:44
53 minutes
doesn't look like fast laps times but they felt fast and weren't hard.
Nice to only have 5's with the 48 on Saturday
Lats were super tired from Monday's pressing; or the combination of the beast swings and the heavy ass pressing. Either way I was a bit sore going in but it wore off quickly.
Kept my head down more and let the bell swing a bit lower than I have been which made for a slightly longer and slower stroke but one that seemed more powerful as well
Swings were chest high and the focus was more on creating a bigger arc and following it more rather than trying to shorten and stroke and focus on the hip acceleration. This seemed more natural to my older groove too.Less quad it seemed too as I wasn't lowering and then hinging but more of a pure hinge and let my regular lumbo pelvic rhythm load the hips
Speed swings 15:15
24 kg
15 min
300 reps
15,900 lb
Sandbag lunges 32 lbs
4 sets of 20 steps
slow eccentric these are strong but the slower and more strictly I go the tougher they seem
parallel bar pushups
3 sets of 25
1 set of 20
95 reps
these were strong
rear delts
3 sets of 15 with 15. slower and stricter.
Surprisingly hard and strong press day at the same time. For some reason I thought taking a twenty pound jump from last week would be easy. It wasn't, at least for the first two sets, then the third set, which I recorded got much lighter. Guess I warmed up. Did not give this workout it's mental "due" as the ass kicking from the last two days had me preoccupied. But all in all a strong day although triceps certainly didn't do well in the pushups. triceps death ensued.
Mil Press
stick x 5
45 x 5
65 x 5
85 x 5
105 x 3
125 5 x 5!!
the main issue was that I was still too stiff and tight to lay back enough on the first two sets to really access my bar path.Once that loosened up things went better
40 kg belt squat
4 sets of 12 off plates. no problem with 1 second hold and contract at top of each rep. Legs are fatigued.
Floor pushups
30
28
20
tricep death :)
didn't push it, more than few of the press reps were serious grinds
Crawls
3 sets of 70 ft.
good but we're beat
Side delts
2 sets of 12-10 with 15's
tired now.
it would be nice to have an extra day to do left leg TKE's, triceps extensions and curls on their own as well as some direct ab work. not yet though but at some point when recovery is better
Woke up feeling pretty good. Nothing particularly sore or out. Made sure to hydrate yesterday as well as roll and stretch and that made a difference. But I knew it was going to be a slow one today, just hoped it wasn't too stiff as well.
Actually the first 7 laps felt much better than expected and I warmed up well.Not fast mind you but steady. Almost didn't time any laps and go for just super easy but my ocd wouldn't let me do that yet
12 laps
11 iso squats
50 lb ruck
4th lap 8;08
8th lap 7:52
11th lap 7:45
actually pushed on the last one and thought it would be faster. Ah, no. glutes were sore by the end, a good thing
A day shy of my three year TKR Anniversary. Perfect workout to assess my recovery and strength/endurance of my new knee; especially since the last time I did this workout two weeks ago it was my leg strength that let me down
Not today. While it was anything but a walk in the park it was significantly stronger than that last debacle. The video above was for set 7, which last time was a disaster. The tenth set today on the last three reps were very hard to lockout fully, but that's way better than the 5 sets it was last time. This was the fifth time going through this protocol.
Perhaps the new schedule will work. Both Glenn and Joe had very strong sessions as well. MY grip and lungs were definitely better than two weeks ago, although the last few sets sent me searching for a 'fresh groove' to use that wasn't super tired.
I ended up pushing the bell back faster which really helped the upswing quite a bit. More load on everything but the ascent was more powerful when I needed it to be. Have to remember that.
Pretty freakin' nervous for this too but it worked out well
We went very fast too. Only three of us but Joe was pushing the pace and we went through the first five sets in 15 minutes! that's blazing fast.MY top end HR was around 180 in mid workout. Took awhile to come down. too.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 10/10 x 10!
200 reps
21,200 reps
10 tons of work+
Today was kind of a breakthrough day; my ruck was finally decent speed for a thursday. I think I'm FINALLY getting a bit heat adapted. It's taken virtually all summer for some reason. Now it wasn't as totally hot as it's been but it was 'hot' and it didn't phase me as much
Legs felt loose and solid and times were better than decent
45 lb ruck
6 laps
3rd lap 7:57
6th lap 7:35 !!
this was very good and I finished with more in the tank
Strong ten minutes today despite being up way too early. You never can tell how strong you are going to be. Was able to push harder for the entire ten minutes today than ever before. Bell speed was good, wind was solid and technique solid as well.
24 kg Speed swings
15:15 x 10
10 min
200 reps
10,600
seemed like it was over before it started.
BW Walking lunges
4 laps of 40
easiest ever, unbroken and the actual step felt 'light'
Parallel bar pushups
3 sets of 25
strong too
Side delts
3 sets of 15 with 15 lbs
excellent,now to prepare for Saturday 10 x 10/10 with the Beast
What a difference a week can make. Last week I barely got through and today was like I had wings.
The swing workload was half but I was just back at it today and it felt great. Being back on my routine makes a huge difference. Legs felt light but strong, loose but full of energy and the ruck felt essentially empty.
That's the feeling I'm training for. Waiting for "when Grace lays it down before me". And she did and I did.
50 lb Ruck
12 laps
10 30 sec iso squats
1:52 min ( fast overall too)
4th lap 7:54
8th lap 7:35! 12 th lap 7:04 !!!!! HUGE PR! really almost incomprehensible to me
I knew I was fast from the first lap and the timed lap validated it. the 8th lap was ok speed but nothing earthshattering so I was hoping to either tie or slightly break my 7:19 pr. I would have been happy with 7:15 but 7:04? Crazy craziness.
Lungs felt open from the get and everything just flowed,
The reason I do this shit :)
AND
BW 163.6
BF 10.8
W 57.7 !!!
that's the highest water reading in the AM I have had in forever. And of course the bodyfat was lower because of it but I've been easing back to keto land and didn't expect this. NOR the energy and speed. Could be just a good day like last week was off
Glad we took this weight today, I had to get last saturday's shit workout out of my mind.And we've changed the program starting today as we move into essentially 'contest prep' for the 44 kg five minute test coming up in mid october. That's just 8 or so weeks til we test and I think not only are we ready for this new schedule it's exactly what we need to really kill the 44 and then the 48 test.
We'll alternate weeks of 5/5 with weeks of 10/10 all with the 48 kg. It will truly now be a max effort day with our speed day on Wednesday. If today is any indication we're on the right track but I'll really know next week.
Today was great though, smooth,strong and good power with less effort, I'm surprised to see how high the bell was reaching as I didn't concern myself with that at all today. I was trying a bit last week and lifting my head too much at the top of each rep and while I don't think that was the reason for anything it didn't help. Strange that on the video set above Nick started to comment I wasn't using my legs as much while I felt just the opposite. Couldn't find a groove last week and this week really tried to lower my COG before I hinged and I felt it worked great.
Grip was fine but I have to keep my calluses down more. I could feel them and that won't work with tens.
One arm swing
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 5/5
40 kg x 5/5
48 kg x 5/5 x 10
100 reps
10,600 lbs
very strong.
Hacks
65 x 10
85 x 10
115 x 10 x 2
these were good too and I used a faster, non lockout technique. legs are back up and I think getting my ruck miles in helped too. My legs disappear in the blink of an eye when I back off training.
Much better ruck today. Things felt more 'normal'. Legs felt stronger and felt like I could push a bit more easily.
Weight felt light but it was stinkin' hot again.Just don't like it, Can do it, don't like it. It's taking forever to get into heat shape this year. Not sure why.
45 lb Ruck
60 min
6 laps
3rd la 8:01
6th lap 7: 47
BW 164
BF 11.4
W 56.9
gettin' there. 48kg swings for 10 sets of 5/5 on saturday. The next experiment is swinging the 48 kg every sat, but alternating the work loads 10 sets of 10/10 week one, 10 sets of 5/5 the next week. Speed work will alternate with 15 min on the week after the 200 reps ( a heavy week) then 10 minutes after the 5/5 session( light volume week)
We will see how this goes. We'll know right away I'm sure if we like it or not :)
Very solid workout. Had to makeup for the shit show on Saturday so I really put out on each rep of each set and things held up well. Worked the backswing a little longer today with the form being more of my older technique, pr TKR really, where it was a pure hinge.I still had my quads involved on the initial descent but I felt I was really "winding up" today and the catapult effect was strong. All systems were go, wind, legs, back shoulder etc.
24 kg speed swings
15:15 x 10
30 sets
300 reps
15 min
15,900 lbs
one of my best power output days ever
Sandbag lunges
32 lbs x 4 laps
very strong here too. definitive negative reps on each step
Parallel pushups
2 x 25
1 x 20
1 x 15
strong but pumped up fast and lead to fatigue.
rear delts
3 sets of 15 with 15 lbs
good teshnik
BW 164.4
BF 11.4
W 57.2
weird.
ruck up tomorrow short and fast ( I hope)
datsit
neverquit
Akinori Nakayama one of my early heroes and role models. I tried to make my gymnastics look just like his.
Back on track today with the barbell press again. As decided earlier I am going back to lighter loads and 5x5 to allow maximum focus on peaking for the 44 kg one arm swing test in Oct. I don't need to be greedy with this movement anyway. A bodyweight press for this old guy and older shoulders is plenty for right now.Perhaps for ever but certainly right now, especially after getting my ass handed to me in Saturdays swing workout.
It took a few sets to work back into fives but all's well that ends well, and it did.
Military press
stick x 5
65 x 5
85 x 5
105 x 5 x 5
right oblique was tight going overhead for the first few sets and that didn't help. once that loosened up things started feeling lighter and moving more fluidly. didnt do enough back over the ball stretches this weekend and after those two big training loads I needed it. Thankfully it opened up as it made going over even harder than normal
32 kg belt squats ( on plates)
15, 18, 20 20
these were good but almost too light now. I wanted the burn of higher reps to get my legs back into it quicky
Floor pushups
3 sets of 29 ! PR
these were very strong and easy
Crawls
3 sets of 70 reps
strong, too
Side delts
3 sets of 10 with 20 lbs
still getting better with these
ok day off today ( tuesday, as I write this) and 15 min of speed swings tomorrow
bw 164.4 !!
BF 11.7
W 57.2
and still lower carbs than the day before. very odd
Not as fast as I would have liked it but legs didn't feel that bad after yesterdays' bloodbath of swings.
Slept well and legs felt a little tired ( mainly hamstrings) but nothing serious.
Cool morning out at the park and that helped a lot.
Pack felt light and all systems felt go, I was just slow :)
50 lbs ruck
10 iso squats
12 laps
1 hr 55 min
4th lap 8:10
8th lap 7:52
12th lap 7:50
wow, that's the slowest in a long time but that figures after yesterday. BUT I could feel the legs regaining their strength at the same time. My lower body just loses strength and conditioning almost immediately if I back off. It's always been that way.
ok 115 lb presses tomorrow as we re calculate the plan for the five min 44kg swing test coming up
BW 163.2
BF 12,9 ?!
W 56 % ack
Ok this was freaking too hard. a true 100% effort over the last 5 sets and I barely got through it. The last four reps on so on each second side were just weak; my LEGS were out of gas and I just couldn't produce enough ground force to keep the momentum up
So much for those that think the bell just swings itself and you 'follow' along. The first five sets weren't bad but in the video above the last 5 reps of the last arm really showed me I was in trouble and sure enough, on set six, I was dying on the second half of the second arm.
BUT the good news is that it was my leg and hips not my grip or my wind or my back that was the problem. And the reason for that is that the last time I did this workout was May 28, TEN WEEKS ago.
Alternating the 44 for 10's and the 48 for fives is not going to work. It's too much rest and the 44kg is NOT the 48 kg. That's for sure.
Not sure what we're going to do next but we are at least going back to 48 for 10/10 x 10 every time we touch it as well as the 44 for the same.If we stay on that path. Contemplating just alternating a 32 kg week with a 48 kg week. Just touch the bell more often, We'll think on it.
Thinking about the upcoming 44 and 48 kg five minute tests has got me worried now :)
One arm swings
16 kg x 8/8 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 5/5
40 kg x 4/4
48 kg x 10/10 x 10 sets
21,200 lbs
200 reps
Hardest thing I have done in recent memory.
Hacks
65 x 8
85 x 8
115 x 8 x 2
legs are still cooked!
Sandbag pushups horiz bar
bw x 12
32 lbs x 12 x 2
x 10 x 1
just tired!
Rear delts
20 lbs x 10 x 3 sets
BW 163.2
BF 11.9
W 57.1
ok time to roll and stretch and get ready for tomorrow ruck. and figure out the plan
Writing this on Friday morning, didn't quite get to it yesterday but it was a good ruck; definitely on my way back to normal. My legs felt solid and my lungs didn't complain at all. Even the heat wasn't back, although it was cooler than it's been and that always helps.
Amazing how fast the legs strength and endurance drops off when I miss even a few. It comes back quickly but those first workouts back really suck
ok
4 5 lb ruck
6 laps
3rd lap 8:10
6th lap 7:52
no records but not bad either
ok off to work and to prepare for tomorrow's Beast onslaught!
Wow, good thing I'm writing this blog just to archive my workouts as the readership was down to an all time low of "8" yesterday!! Down from an all time high of 365 views per day; bu that was before social media.
No worries this is for my accounting
Speed swings
24 kg
15;15 x 10
14 min
280 reps
14,840 lbs
probably the strongest ever. Was able to put max power into each rep better than ever. Had to double breath a bit at the top but this is the best my conditioning has been. Strength too
Sandbag walking lunges
4 laps of 20 steps
fast pace with Glenn, we're getting into serious shape. no rest between turns
Parallel pushups
3 sets of 20 backing off easy
Rear delts
3 sets of 15 with 15 lb slower more controlled reps
short ruck tomorrow then get ready for Sat 200 one arm swings with the beast!
Not bad at all! And I'd be ecstatic if I weighed 160 but I was 164 this morning,lol!!
Oh well I tried 165 too, twice, and no go. At first I thought it was a technique issue and I wasn't leaning back enough but I just wasn't strong enough
looking at it in slo motion I do think I wasn't back enough; as Glenn said right after I ended up pushing the weight forward at the sticking point, pretty much what I did with the 4th rep of the 4th sets with 135 but this time it was too heavy to recover from. I tried the weight again but then I was definitely too tired! Shoulder felt fine but man the triceps got some serious work just holding the weight. Never really been about 135 EVER in this movement.
Definitely will benefit from training this in singles format
Heres my 150 lb opener; also a PR
and on this I can tell I lean back and stay back better than in the 165. Glenn, you were right :)
Military press
stick x 5
65 x 5
85 x 4
105 x 3
120 x 1
135 x 1
150 x 1 PR
160 x 1 PR
165 x X
165 x X
That was awesome and, most importantly, I didn't hurt myself!
48 kg Belt squat
10,12,14, 15
when the bell gets taller these get much easier, even though they're heavier :)
Floor pushups
3 sets of 28
strong!
Crawls
3 sets of 70 feet
Side delts
3 sets of 15 with 15 lbs
ok that was a very nice day. So next workout 70% of 160 is 112 so I'll probably use 115 for 15 sets of 1
.jpg)