32 kg Speed Swings 10 x 10/10, hack squats pr, wt pushups, side laterals

This was a great workout. Strong and powerful I can honestly say I put 100% effort into everyone of those 200 reps. Bell height was the best I've done in ages and the 32 felt like a light 24. What more could I ask? Oh yea, almost no issue with all with my wind :)

Adding this week in was a great idea. Need the de load from the 68 kg work last week and a great transition to next weeks brutal 40 kg session for the same sets and reps

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
200 reps
14,000 lbs

very quick session too, just the two of us; I go, you go

Hacks
65 x 8
95 x 6
115 x 6
135 x 6
155 x 5

definitely better not standing on the extra plate. no problem with depth and flat on whole foot not just toes

Wt Pushups
BW x 12
53 x 12 x 3
strong and stable

side laterals
3 sets of 12 with 15

BW 168.4
BF 10.5
W 58.1

ok lets hope for a fast and strong ruck tomorrow!

datsit
dfq

Ruck up

 My glutes got tight walking out of my house! I cinched up the ruck a bit differently (higher on shoulders, kidney belt actually on waist and not hips) and man it seems to make a difference. Took about 3 laps to unlock! No worries but it was weird.

Fast pace regardless and temps were cool but not cold. Almost spring like. In late December. Weird.
Wore my Salomons and man these are the best shoes. I have a new pair of low tops and might just wear those instead of getting new mid tops. Just hate wasting so much money trying to find cheaper shoes, lol!

Should have just bought what I know already works!

45 lb ruck
6 laps
3 iso squat ( to stretch out!)
55 min

BW 168.2
BF 13.3
W 55.7 ??

off tomorrow!

datsit
dfq

24 kg speed swings, press practice 130 lbs,walking lunges, rear delts

A very good session. Speed swings were good and strong and the press really got some things ironed out.
16 minutes not a problem at all in the swings and power out put was consistent although not top end.Just a bit mentally distracted til I got into it.

Speed swings
24 kg x 16 min
256 reps
13, 568 lbs
RPE 6.5

Press practice


used my innov8 gym shoe, just the slightest heel but hard sole and an inch higher than vibrams, made for perfect rack lift off!
went back and forth between thumbless and wrapped them and wrapped them is better. Especially if I set the torque on the hand/wrst in the setup

also have to REALLY force my elbows in at the start

looked in the mirror and not at the ceiling. different but it worked with all the other changes. Definitely better balance
not as wide stance
with the elbows tucked in ( against the lats) and the shoulder torque really set the start position well for a strong "launch"
able to drive the bar back over  my head better than ever! I know it's not heavy but this really solves a lot of problems

Schedule change
Monday = speed press day - probably 120 lbs or so for triples
Wednesday= full pyramid up to heavy single, double or triple

I have a very good feeling about this change. Monday , after heavy swing sat and long and heavy sunday ruck is just not the best day for a strong day for the press anymore. But it will be perfect for form and practice time. More of a priority day for the press, which, right now, is the priority!

Press
45 x 5
65 x 5
85 x 5
105 x4
115 x 5
130 x 5
125 x 5
115 x 5
105 x 3
95 x 5
85 x 5

love this type of work too!

walking lunges
4 laps
strong today! not right after the speed swing work might help this too

rear delts
3 x 12 with 20

BW 168.8
BF 13.3
W 55.6

1 pm
BW 167.6
BF 11.9
W /

and thats after a morning with just coffee, green tea, a handful of almonds and a quest bar. ! weird

Ruck up tomorrow

datsit
dfq

155 lb Military Press 3 x 5, 1 x 4, 1 x3, 40kg belt squat,floor pushups ( pr) crawls, side delts

Woke up for work  feeling " off" despite not over indulging last night and getting plenty of sleep. perhaps fighting something off but just not feeling strong.
Full schedule too

Military press
 45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 2
155 x 3 sets of 5, 1 x 4 ( &3/4 !) and 1 x 3

New groove worked very well- for the first reps, then I started to run out of gas as the triceps and shoulders were working more in new range of motions. Plus I didn't get quite the lat help that I was getting from the layback. Still a few bugs to be worked out.
But, the fact that the pathway of the first two reps was back and not forward is a big thing for the singles coming up. that was the issue before.
Setup. glute position and drive was solid. Just have to re acquaint the body with this position. Flat foot stays, as does wrapped thumb
Have to really re focus on keeping the elbows in more with the wrapped thumb, the thumbless grip kept that from happening so much before

A tough mental day too. Just distracted by life a bit and with heavy ass weight there is no quarter for lack of mental focus!
Still very close to my pr. the fourth set SHOULD have been five reps. very close. Of course that wrecked me for the last set, just out of gas


40 kg belt squat
13, 15, 17 , 20

strong

Floor pushups
45
45 ( PR never did two sets this high before!)
40 decent third set

Crawls
3 laps of 70
strong too!

side delts
3 sets of 12 with 15

BW 168
BF 12.9
W 56.1 !!

ok rest day tomorrow

datsit
dfq

Strong ruck

Finally a good ruck! Switched back to my Magnum combat boots, just rucked with 45 lbs and things went surprisingly well. Strong all the way through and yesterday's heavy as shit training did not do me like it usually does, with tight calves and glutes.

Spent some time walking around in the Danners too, afterward, just trying to see if they'll break in. But it was great not to have to think about my feet and my gait during this long ruck

45lb ruck
12 laps
11 iso squats
1:55 min
no timed laps but very steady pace

BW 167.4 !!
BF 11.9
W 57.5

I have no idea where that came from

new press technique tomorrow. 155 for 5x5 will tell the tale

datsit
DFQ

68 kg One arm swings, barbell hacks , wt pushups, rear delts

Nice and brisk this morning! Always makes it more interesting when it's freezing and the bells are so heavy. Have to be very careful not to over contract and pull or strain something. Had a solid warmup, roll and stretchout and hot hot bath before.

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 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 54/4
52 kg x 5/5 x 5 sets ( 5750 lbs)
68 kg x 5/5 x 5 sets ( 7500 lbs)
100 reps
13, 250 lbs



Barbell hacks ( oly shoes, no plates )
65 x 8
85 x 6
105 x 6
115 x 6
126 x 6

feels much better without standing on the plate.as my knee and ankle ROM has increased it's not necessary anymore

Wt pushups
bw x 12
53 lbs x 12 x 3 sets definitely stronger

Rear delts
3 sets of 12 with 20 lbs

excellent!

BW 168.2
BF 11.9
W 57.5

wearing older Magnum combat boots tomorrow's ruck, see how that goes

datsit
dfq

45 lb Ruck

Not great. The danner boot is not working for my right foot. Can't dorsiflex enough and it's making my gait wonky. Going to have to change shoes at least til I an break in the forefoot of the boot better. Damn, I really like these otherwise.

45 lb ruck
60 min 6 laps

a bunch of rest to try to stretch out shoe.
Right hamstring wonky! shit

BW 168.6
BF 12.7
W 56.7


datsit
DFQ

24 kg speed swings, kb split squat practice, military press, side delts

Had to train solo today at the last minute so that took a mental adjustment but it worked out fine. Start of the cycle today, just 14 minutes which should be, and was, a walk in the park.
Decided to play with split squats and step out and back lunges for a variation for Saturday and I think split squats are the starting point. Wearing shoes too and my arch felt a little vunerable in the back foot.
that would give me two days of single leg work and two days ( supported squat stretches on sunday and belt squat on monday) of bilateral squats. Plus of course the daily human chair squats I do all morning
Big thing was the press; went in vibrams and wrapped the thumb. Seemed to work exactly as I hoped. Very balanced in the lay back and had little problem keeping the bar path back . Work up to 130 for a triple and it was easy

we'll see

24 kg speed swings
15:15
8 rpa
14 min
28 sets
224 reps
11,872 lbs

strong the whole way although i could tell I didn't do it last weeks

Lunge practice
step out and back lunges bw, 5 per side x 2
2 12 kg lunges same technique 5 each side x 2
2 12 kg split squats, up and down 5 per leg
2 12 kg split squats barefoot, 3 reps per side, no go

Military press
bar x 5
65 x 5
85 x 3
105 x 3
115 x 3
120 x 3
130 x 3
120 x 3
105 x 3
85 x 6
65 x 8

very very solid all the way through . this might work.  much more solid under the weight with the flat foot and no problem with the layback. plus the bar path seemed ideal

side lateals
3 sets of 15, 12,10 with 15's

bw 169.8
bf 11.9
w 57.1

1 pm
BW 168
BF 9.8
W 59.0

Ill take it. Dug deep into the posterior tib today and tarsal tunnel nerve stuff is better

ruck up tomorrow

datsit
dfq

155 lb Military press 4x4 1x3 ,36 kg belt squats, floor pushups,crawls, rear delts

My press is definitely "off". Last week was a mess and while I'm better now my groove is off.The idea I had after last wednesday that I could be more upright ain't gonna work

"its all easy til it's heavy" is a rule. It won't be violated. It wasn't

I also think the false grip is making the bar move forward and at the top weights I don't have any margin for error. My 180 and 185 used the wrapped thumb.  That should tell me something, and the 170 for 5 x 2 all had forward second reps.

So I was thinking i would back off and go light. Except I backed off to my 5x5 pr. It wasn't that easy. I got 4 sets of 4 and COULD have done 5's if I was really willing to grind but the groove and stablility didn't seem right so I didn't want to fight it.

Honestly, I think the barbell dl and squat have messed my groove up. It'll come back fast enough I'm sure but I actually do think that's it.


I also think that cutting out the third day of pushups in favor of the arm casts was a mistake.
That's how I learn. Making changes and paying attention to the results  ( or lack thereof )

Military Press

45 x 5
65 x 4
85 x 3
105 x 2
120 x 1
135 x 1
155 x 4 x 4 sets
        x  1 x 3
135 x 1 x 2 sets ( just piss off sets :) ) wrapped thumb

36 kg belt squat
 13 15 17 20

 nice to do these again

Floor pushups
40
40
35

same here. I think these really help my triceps

crawls
3 laps of 70

strong

rear delt
3 sets of 12 with 20

BW 169.2  :)
BF 11.9
W 57.1

ok back on track

datsit
ddfq

Better ruck

This was a good one. A good start back. Legs felt good, as did my back. I lightened the ruck weight to 45 lbs to make sure my feet didn't give me any grief and the boots felt the best yet. Starting to meld to my foot and I could maintain dorsiflexion even on the last two laps. Definitely different than the Solomons and I'm not 100 % sure I prefer these but they are growing on me

Very cool and windy out and that made it much easier. Not frozen, just brisk

45 lb ruck
12 laps
11 iso squats
1:50 min

RPE 6

gait felt best in weeks, all the extra bodymaintenance I've been doing on my calves and feet is helping

BW 167.4
BF 11.9
W 56.9

tomorrow will play with the new press form. probably 150 lbs for 5's

datsit
dfq

48 kg One Arm Swings 10 x 5/5, hack squats,wt pushups, side delts

Very strong day. The swing felt a little bit off warming up when I realized I had not had my normal 300  or so swings on Wednesday. Got squared away fast though and my groove felt great. Ever since I decided to not train the DL anymore my back as felt normal

I was given a little 'message' and I listened and my body said ok and backed off. I can get back to double bodyweight dl in no more than 3 weeks. so it can wait. Same with back squat.Probably go back to double kb front squats on saturdays but the belt squats are coming back


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 sets
100 reps
10.600 lbs

PRE 5

felt strong and stable the whole way through. Could actually focus on maximizing bell height.

Hack squats
65 x 8
85 x 8
105 x 8
125 x 6
135 x 6

slow and steady but I think I like kb front squat better. this is good for special exercise for dl

wt pushups
bw x 10
53 x 12 x 3

strong, slow and steady reps

side laterals
3 x 8 with 20's best these have felt yet

BW 167 .4
BF 11.9 ( post bath)
W 57 something

ok lets see how the feet do in tomorrows ruck

datsit
dfq

45 lb fast ruck

Good one today. Dropped ruck weight down to 45 lbs and it felt perfect.

A fast 6 laps with the last one at 7:29. A little faster than the other five but not by much

Focused on keep the same pace for every lap, pretty consistent. Decently cool weather never hurts

Boots much better breaking although right one is still a but stiff. But gait was better.
Have to start doing my 100 ups again in the morning. best hip flexor and gait mechanic training I've done, Need to get back to it and it only take a 2.5 minutes

45lb ruck
6 laps
last lap 7:29
RPE 5

BW 167.6
BF 13.4 ??
W 55.9 ??

day off tomorrow then the beast on Saturday. time to get back to the routine I know works

datsit
DFQ

"...nothing works forever" Military press, back squats,floor pushups, rear delts

Felt really good today; rhomboid issue all cleared up, GREAT night's sleep and a solid mindset. Yet my press went nowhere.

Well, it did go somewhere; out in front. I used the same technique as late, high chest on the setup, step out, plant, layback and lockin then lay back again and press.
everything was out in front! 170 wasn't heavy at all but moved totally into the wrong groove!

Dropped back to 135 and just did a very basic setup with NO secondary layback and bar path was perfect!

I think my increased shoulder mobility and ROM now requires a different groove. This is so much more simple. We'll see when it gets heavier

Military press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 1
150 x 1 ( better)
160 x miss ( way out in front )
170 x miss ( the same!)
135 x 5 x 5 pretty much all the same as  above video

If this holds it will greatly simplify my press. Time will tell

Back squat
bar x 5
95 x 5
115 x 5
135 x 5
145 x 5



that strange pop at the end was my tailbone moving :) freaked me out a bit but the aftermath was fine. If it had been a bad pop I'd probably be in the hospital now. Things have been out of balance a bit lately and I'm pretty sure it's the deadlift addition.
My body just doesn't like this movement. It never has. Squats feel great but there is some shifting, some asymmetrical something that happens even when I pull "symmetrically". I can't feel it happening but my hips and back just never like them
Same with pistols

Perhaps have really messed up hips and gait from 44 years of a weird knee affected things strangely,perhaps? :)

I will just plan on DLing a month out from the cert. Double bodyweight will be no problem with just a few actual dl form sessions. My swings will keep me strong enough for that. And won't mess with my back

No more pushing things I know I shouldn't do for anything or anyone
Barbell hack squats worked great for a long time. Proven to be trustworthy for this body . Even the double kb front squats were fine.

Floor pushups
35
30
25

felt ok but endurance was off a bit from lack of total volume the last two weeks. No problem, it'll be back soon

rear delts
3 sets of 15 with 15 lbs

these are crucial and I probably need to do more sets

BW 167.4
BF 13.4
W 55.9 !  weird

ruck up tomorrow

datsit
dfq

160 Military Press, then I go inside

I can't remember the last time I stopped in the middle of a workout. I'm not even sure if I ever have. Usually once I warm up I'm good to go, no matter how poorly I feel going in; but not today

Woke up last night at 1 am with some serious rhomboid pain, probably from working on my training partners mess up lat and shoulder with hands on techniques and a bo stick and I think I just really overworked my lat

got up in the middle of the night to try to roll it out but no joy

About 3 hours of total sleep and lots of pain.
It didn't lessen during the day

Then Glenn called in sick. And i'm supposed to take 190 today

But, rule number one is " don't be greedy" so I accepted it all and told myself I would start and if it didn't go well I would walk

It didn't so I did.

Just NO energy. I didn't want to lift I wanted to nap.

And the shitty thing was is that my groove felt great. I thought perhaps the press motion would help reverse the rolling tightness and it seemed to. But I didn't have any more fuel to spare without adrenaline and there was no way I was going there


Military press
stick x 5
45 x 5
65 x 3
85 x3
105 x 1
120 x 1
135 x 1 ( not that easy but good groove)
150 x 1 pretty solid but bar speed slow
160 x 1 pretty stinking hard.

Done.
Pec minor is very tight as is teres. Haven't felt, or moved like this in 4+ years, prior to my TKR and it brought me back there way quick

A place I do not want to be. Nothing is worth that

But I feel better now, some alleve a nap, food and some lacrosse ball work see how I feel on wednesday whether I press  again or speed swing

BW 168.6
BF 12.7
W 56.7

day off tomorrow!

datsit
dfq ( but sometimes you have to just go home til tomrrow)

Getting back Ruck

 Not a bad one, despite still having pant fit problems. Plus new boots. Legs felt strong, and I could feel my back ( not spine) from yesterday's 315 deadlift but it was a strong steady ruck til the last 3 laps when I got tired.. And the gear started to bug
Boots are great fit but definitely need some break in time, for the right toe box.
Cold and crisp though and that always makes things easier

48 lb Ruck ( misload)
12 laps
11 iso squats
1:50 min ( pretty fast after all)
RPE 6.5


BW 168
BF 11.8
W 57

ok tomorrow I put 190 on the bar and give it a push! Rest up and focus

datsit
DFQ

44 kg One arm swings 10 x8/8, Deadlift 315 x 1, wt pushups,side delts

This was a cold one,a balmy 36 degrees when we started. Felt good, took a great hot bath and stretched out well before. No real aches or pains when we got going. The bath is magic warmup medicine. I literally couldn't do it without it.
Well I could but it would be nowhere near as strong.

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 4/4
40 kg x 3/3
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs
RPE 6

Felt like I had good position, power output, balance and acceleration. To be honest, looking at the video I thought the bell height would be better but it's fine

Deadlift


135 x 3
225 x 2
275 x 1
300 x 1
315 x 1!!

Did the first three sets in my Oly shoes, then took them off and went barefoot and it was much better. About the same off the floor but an easier lockout
Key things:
1) crush the hell out of the bar
2) REALLY lock the lats in tighter than I think I need to DON'T RUSH)
3) pull the bar back and in first, don't try to start with the legs/hips

I think I really need to alternated coan barbell rows every other week with deads. I think they will be key

Wt Pushups
bw  x 10
53 x 10 x 3

switched to the thumbless grip here to emulate the press. No issues and VERY strong here Slow and controlled reps

Side delts
3 sets of 15 with 15 lbs
easy and strict

BW 168.2
BF 11.1 ( post bath)
W 57.8

lets see how the feet and the boots hold up for tomorrows ruck

datsit
DFQ

Tanicus Ruck

New boots came in last night and they fit like a glove right out of the box. Perfect day to take them out for a test ride, just an hour ruck.
Pretty much as perfect a fit I could ask for but they are still new boots and need some time and heat to mold to my foot.
Today''s hour was good but not perfect. they are a little stiff, and the toe box is part of this. But no hot spots and no ankle creep. Just have to make sure I get the laces right and the lace system is very easy and fast on both tightening and the release
And damn it's a good looking boot.


47 lb ruck
6 laps
57 min ( a bit slow, lets were heavy a bit but energy was good. A bit hard to turn the legs over fast but had the energy to do it
1 iso squat ( to stretch out tight legs ,lol )

BW 169.2
BF 12.7

ok much needed rest day

datsit
dfq

24 kg speed swings 14 min, walking lunges, floor pushups , side delts

Very solid workout. Nice now that 14 min seems like the easy day it's supposed to be. Cold now all the time in Stones gym but I warm up fast with this session. BUT it is the first speed swing workout I've left my shirt on for for the whole time since last winter, lol

24 kg speed swings
15:15
8 RPA
14 min
224 reps
11,872 lb

PRE 6
 good power throughout

walking lunges
4 laps unbroken, really working on going slower and working the stretch on each rep

Floor pushups
40
40
35

Interesting to do these on this new day. Not sure it's any easy than warming up with presses

side delts
3 sets of 15 with 15 lb

slow and strict

BW 169
BF 12.2
W ?

168 before workout

Hope new boots arrive before ruck tomorrow :)

170 lb Military Press 5 x 2 PR

Another weight/volume goal done!! I almost can't believe it; 10 reps with just over bodyweight!  This has just been an incredible ride so happy.

I also realized that in order to keep the bar from going forward mid way I have to LEAN BACK AND THEN PUSH,  Not lean back and push simultaneously. that worked well for the bench as I could just keep pressing in a straight line. If I do this here it ends up forward. I have to lean back and then shove the bar up. And, if I'm doing reps, I have to stay back on the descent.

Then my biceps tendon is fine and the load is distributed. Next week we go for 190

150 x 1
160 x 1
170 x 1
180 x 1
190 x 1

Military press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
150 x 1
160 x 1
170 x 2 x 5 sets!

Back squats


Can't set  up too wide, really just two steps. everytime I take three it's too wide

this was 155


really perfect bar path though. straight up and down every rep

Arm Casts
25 lbs x 8/8
           x 9/9
           x 10/10
locked the knees this time and simulated back arch in press. perfect, glutes tight too.

crawls
3 laps of 60 ft
easiest in awhile

rear delts
3 sets of 12 with 20

need this for shoulder balance that's for sure

4 am
BW 169
BF 12.3
W 56.7

pre workout post bath 1 pm

BW 168.2
BF 10.9
W 57.8

SO freakin' pumped!!

datsit
dfq

Hard and slow ruck

This was a beat down. Legs felt heavy from the first steps and even though I took it very slow it was a grinder. Nothing felt right. New pants dragged on my knees, boots didn't feel right, everything was off. then it got worse.
Right glute and hammy ended up doing too much work ( probably from the deadlifts - dominant side overworking) and I could tell things weren't right.
Just cruised it in and did my bodywork

Woke up tight but ok today ( monday) LOTS of stretching and rolling and I was feeling decent by press time

BW 167.6 !
BF 12.3
W 56.7

datsit
dfq ( and get new pants)

40 kg One Arm Swings 10 x 10/10, 255 lb deads, weighted pushups side delts

Strong strong day. Mentally as well as physically. Just really a good day no problems at all despite being pretty damn cold. Weights felt light, lungs and wind were good and concentration spot on. Like to feel like this every workout!

One Arm Swings
16 kg x 5/5 x 2
20 kg  x  5/5
24 x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 10/10 x 10
200 reps
17,600 lbs
PRE  5

The athletic hinge makes all the difference!! Power til the very end

Deadlifts


135 x 3
185 x 3
225 x 3
255 x 5

easy peasy. I think I'll alternate this workout with singling up to 315-320 and just let it be. Just keep the groove and the speed.


Wt Pushups horizontal bar
bw x 12
53 x 10 x 3 sets
strong

side delts
3 sets of 12 with 15

BW 169
BF 11.1
W 57.8 ( post bath)

waist is tight I can live with this

long ruck tomorrow back to combat boots

datsit
dfq

Back to ruck

This was  hard , I'll admit.
I've repacked my bag and it stays at 50 lbs all the time time so it was a bit heavier than usual thursday and missing my two hour ruck didn't help

Neither did my heavy tight legs from yesterday but it was fine. What wasn't fine was the new insoles I put into my Salomons to help keep these in the mix a little longer. No go Joe. Looks like, just like new wine in old wineskins, new inserts don't go in old rucking boots

At least not for me but no worries I've gotten my money's worth

Have these coming tomorrow

I've decided to back to mainly the combat boot( Danner Tanicus) for  my rucking as the lower cut Salomons kept trapping grit dirt and pebbles between boot and sock. My magnums are working well but they are old too and will need to be replaced after this winter,

They aren't waterproof but that should be fine.
I've wanted to try Danner boots for awhile and these were such a deal I couldn't resist. Now lets see if they like my feet.   When I googled 'best boots for rucking' all the ones that came up were combat boots. It's what they're made for, it seems :)

50 lb Ruck
6 laps
60 min
( a bit slow)
RPE 8

BW 169,2 ( pre ruck = 168.2)
BF 12.3
W 56.6

ok stretch out tomorrow then the 40kg for 200 reps!

datsit
dfq

24 kg speed swings 20 min,walking lunges, parallel bar pushups, rear delts

Decent one today. Not great but not bad. Definitely able to keep power output high much longer  than ever on 20 min. Never a second in doubt I can finish these days. Didn't look up til 10 min in, would have liked to get 15 but it was a mistake : )
Didn't mess with me at ll

24 kg speed swings
15:15
8 RPA
320 reps
16,960 lbs
RPE = 7

Little tightness in low left lat origin but no big deal ( only during sets, stopped right after and now)

Walking lunges
4 laps of 40 ft

hard but took them slow and deep. a bit stiff from Monday's squats

Parallel pushups
3 sets of 30

LOTS of burn , no real problem but not easy

rear delts
3 sets of 12 with 20's

BW 168.8  ( too many carbs last night)
BF 12.5
W 56.5


ok ruck up tomorrow. re testing new insoles in salomons or switch out to my combat boots. Have a new pair of Danner Tanicus coming!

datsit
dfq

170 lb Military Press 2x1,3x2 PR,back squat, 145 2 x 5, floor pushups, crawls, side delt

\

This was a nice surprise. After  a very long travel and social weekend down in Santa Barbara I didn't have many expectations for this workout. I had thought about dropping down in weight and adding back some volume but thought instead I would try to get as much as I could out of 170 lbs my set weight.

It went very well except for a not so stable arch which put the bar out in front a few times. To be expected but not bad at all

I decided to start with a few single and see how that went and then try  doubles. Good plan

Military Press
 bar x 5
65 x 5
85 x 3
105 x 3
120 x 2
135 x 2
150 x 1 ( out in front)
160 x 1 ( better but still not co ordinated well)
170 x 1 x 2 sets ( second better than first)
       x 2 x 3 sets
the above video is the first set of 2 and was the worst. they got better as I fully warmed up and settled in

Back squat


these went very well. brought my stance in closer and that was a correct

bar x 5
95 x 5
135 x 5
145 x 5 x 2

so strange as it feels so balanced and strong Not used to that with a bar on my back.Could still feel the tightness in my t spine from so much sitting all day not helping my arch. but that's fine

Floor pushups
40
35
needed some volume

Clubbell arm cast
2 sets of 8/8 with 25 lbs

solid and easy

crawls
 3 sets of 70

suprisingly didn't feel like puking!

side delts
3 sets of 12
strong

BW 167.6
BF 13.7
W 55.6

ok stretch out tomorrow

datsit
dfq

32 kg One Arm Swings 10x10/10, 295 Deadlift

This was harder than expected on one day early and yesterdays ruck. Started off with the texas power bar and it was way too much knurling. Wasn't setting  my grip enough and hips came up too fast
Switched to the  york bar and really set my grip and it was easy

135 x 3
225 x 2
225 x 1
275 x 1
295 x 1

32 kg One arm swings


16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 10/10 x 10

BW 167.8
BF 11.0
W 57.6 !!

post thanksgiving too! Just ate one meal yesterday  true intermittent fast!

datsit
dfq

Thanksgiving day Ruck

It was a close call but I got it in
Nothing special but it was solid and strong, if not a bit too warm. What the hell is it doing at 78 degrees in Nov?

50 lbs ruck
6 laps
52 min
PRE 5.5

BW 168.6
BF 12.7
W 56.7

Swings and  pulls tomorrow , day early but all carbed up :)


datsit
dfq

24 kg speed swings 18 min, walking lunges, parallel pushups, side delts

Just a wee but fatigued today, as expected. Dialed it down accordingly. Did all my 18 min but didn't worry about maxing power output. It went well. No  muscle issues at all. wind was fine and groove was solid

Mentally strong as well, 18 min was NO problem that way

24 kg speed swings
15:15
8 rpa
18 min
288 reps
15,264 lbs
RPE 5.5

Walking lunges
4 laps of 40 ft

not hard but didn't push here either

parallel bar pushups
3 sets of 30

don't think I'm messing with bench press for a few months, at least not in the workout. perhaps at No Ex for play

side delts
3 sets of 12 with 15

good groove shoulders feel good

BW 169.4
BF 12.6
W 56.6

Pre workout
BW 168 ??

ok we'll see what happens tomorrow. perhaps a ruck perhaps not. Anniversary weekend so I'll swing and deadlift Friday AM

datsit
DFQ

160 lb Military press 8 sets of 3 PR and Goal wt.,Barbell back squat! 135 x 5, cb arm cast, rear delts

Was really knackered today from all the work this weekend and was worried I would not make all eight sets. Nothing hurt at all but I just felt flat and tired. Not particularly strong at work
Plus I knew I was going to attempt barbell squats and that had me worried too. Had no real idea I could hold the bar on my back, with my shoulders so tight

It all worked out well in the end but it took forever ( all warmups + 4 work sets!!) to feel strong and into it!

that's crazy
Military press
stick x 5
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
140 x 1
150 x 1
160 x 3 x 8 sets!!! PR

once my left biceps tendon stopped talking to me it helped a lot :)
takeaways
1) REALLY squeeze glutes on unracking/take off of bar. SO important. Bascially unrack the bar with the glutes
2) get the third step wide. this is crucial for fighting through the sticking point with balance
3) I HAVE TO LAYBACK THEN LAYBACK AGAIN AS I SHOVE! I can't forget this. If I just press from the initial position the bar goes up then forward. Once I layback I have to layback and drive at the same time, JUST like my bench press
4) flex the quads HARD right as I lay back. provides SO much more speed

Barbell Back squats ( first time since TKR with bar and first time since 2002 or so :)



Did some bar only warmups this AM at work and realized I could get the bar on my back, almost, but didn't know how it would feel with any weight. Actually it was not bad at all and I can tell this will really help my shoulder flexibility.

So ironic that this is exactly how I should have squatted when I competed. High bar  medium to narrow stance and with a weightlifters shoe. THIS is my position of leverage. I made the huge mistake, which I will never make again, of ignoring what my body and strength told me what was right, biomechanically , to try to use a technique not suited to my body at all.
Live and learn but this one had a very high price on my body

CB arm casts
25 lbs x 8/8 x 3

tired now. no crawls

Rear delts
3 x 10 with 20

strong but I'm done

BW 167.6
BF 13.0
W 56

ok needed day off tomorrow and much needed bodymaintenance!

datsit
dfq

52 and 68 kg One Arm Swings, barbell deadlift ( 275#), Weighted pushups (78 #) side delts

So it looks like I will be going through the StrongFirst lifter course as a student, a new requirement for all the Master Instructors ( StrongFirst bodyweight will be after that) and although I can opt out of actually testing the lifts due to my competitive  and injury history I am interested to see exactly what I can do that doesn't hurt me.

I still plan on keeping this current training schedule going as is, just substituting some of the barbell lifts in. AND the 200 lbs Military press goal for March still takes precedence. The military press is one of the tested lifts

The heaviest requirement is a double bodyweight deadlift, which should be no more than 340 for me so I decided to DL today so see how things felt. Could not have gone better

But first ,the swings


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 5/5
40 kg x 5/5
44 kg x 5/5
48 kg x 5/5 ( weighed this and weighs out at 49.54 kg! 109 lbs)
52 kg x 5/5 x 5 ( weighs out at 54 kg! 119 lbs)
68 kg x 5/5 x 5 ( this weighed out perfectly)

this was HARD especially since it was a  crisp 40 deg in the gym!! so hard to get actually warmed up for these heavy weights but they were stronger than ever. Realized I REALLY have to set the grip DEEP in the hand especially for the left, really helps

Deadlifts


started off easy
135 x 3
185 x 2
225 x 2
255 x 2
275 x 1
 strong and fast! double overgrip( hook) which is how I want to pull and no belt. I think it will be safer without a belt for my back. we will see. I have no doubt I can pull 315 right now as fast as the 275. Plan is to do just what I did today. work up to a semi heavy single and back off. Let the swings do the job. Next workout do 275 then 285.



Weighted Pushups
bw x 12
53 x 10
78 x 8 x 3 sets

no problem

side delts
3 sets of 12 with 15's

the interesting part of this will be getting UNDER a squat bar ( more than the squat itself) and if I can barbell bench with a thumbed grip ( thumbless is not allowed) but if not I will opt out of that lift

BW 168.6
BF 11.5 ( post bath)
W 57.1


time to ruck. was raining too hard on thursday

datsit
dfq

24 kg speed swings 16 min, walking lunges, arm casts, rear delts

This was a strong one. I can really settle into a rhythm now right away and the power stays high the whole time. Cardio is no issue at all and I can't remember when I had to double breath in a set


24 kg speed swings
15:15 8 RPA
16 min
256 reps
13,568 lbs

nice tonnage
RPE = 6

Walking lunges
 4 sets of 40 steps

easy here too not bad at all

25lb CB arm casts

3 sets of 8/8

just wanted to get the feel for monday with the 35

rear delts
3 sets of 12 with 20

this is the right weight, 15 is too ligh

BW 169
BF 11.7
W 57.1

ruck up tomorrow

datsit
dfq

160 lb Military press 5x3, 3x 2, 40 kg belt squats, floor pushups, crawls, side delts

This was a very nice surprise. Honestly I would have been happy with one or two sets of three. Five was spectacular and the extra three sets of two ( which I could have done one more) was perfect. I finally warmed up

I also realized on set four that my stance was too narrow and that widening my left foot and inch or so more made my base much more stable and my arch easier to maintain. Just another piece of the puzzle.

Again, it's maintaining tightness and strength in the support position that is the most challenging and that gives out first.

I was still pushing the bar a bit forwards occasionally even with the false grip; not enough arch.

Military press
stick x 5
bar x 4
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
150 x 1 ( hard!)
160 x 3 x 5 sets
       x 2 x 3 sets

not bad!!

40 kg Belt squats
12, 14, 16, 18 reps

strong

Floor pushups
3 sets of 35

going to switch these to wednesday and add in two hand cb arm casts as an assistance for the arch in the press
twice a week pushups will be plenty. I'll alternate parallel and horiz weighted on Saturday

Crawls
3 sets of 70 ft

side delts
3 sets of 15
strong again

BW 168.2
BF 12.2
W 56.8

I'll take it, now to keep it

Oh, some new and VERY cool VIKN chalk! love this

datsit
dfq

Back to ruck

 This was not easy. One hour isn't two and two after 48 kg one arm swings ain't easy either. But it got done. Not terrible just slow with heavy legs.
Nice and cool and crisp though and that helped a lot. Love that fresh cool air
And it was good to be back on track. Love being able to do this that's for sure


50 lb ruck
1 hr 50 min
12 laps
11 iso squats

nice steady pace, no timed laps

BW 168
BF 12.2
W 56.6

big press tomorrow 160 and well see how many triples I can do

datsit
dfq

Back to the grind 48 kg One arm swings 10x6/6,double 24 kg front squat,wt pushups, side delts

Was definitely just a bit worried about how this would go today after not swinging heavy for the last two weeks AND having to dig some wet mud yesterday to help out our plumber but things were fine. Not freezing yet and that helped too
 Very interesting to feel just how much work my abs had to do with these heavy one arms! I  mean, I know it, but man I felt it!

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 4/4
40 kg x 3/3
48 kg x 6/6 x 10

definitely going to take this workout back up to 10 x 10/10. It's just a "thing" to do. It's so hard but it gives me a strength and conditioning that I haven't had since I stopped. Now, I don't need to do it every week like I was in prep for the Sinister test but once a month should be fine

wk1 32 kg x 10 x 10/10
wk2 40 kg x 10 x 10/10
wk3 44 kg x 10 x 5/5
wk 4 48 kg x 10 x 10/10
wk 5 52/68 kg x 10 x 5/5

I like the look of this on paper :)

24 kg front squats


Deepest yet. I think I should just stay with these bells for the next month and work depth. this felt strong

Wt Pushups
bw x 10
53 x 10
     x 8

these were a bit weak

rear delts
3 x 10 with 15's

almost too light but getting tired now

BW 168.4
BF 11.2 ( post bath)
W 58.3

ruck up tomorrow. this will be interesting

datsit
dfq

Basic ruck

Just getting back on the horse . 48 lbs, 60 min, steady state ruck. No problem . In this I actually feel rested and looser instead of weaker . pace was solid and very steady. pack felt light and no issues from yesterday.

Saturdays Beast swings should be interesting

BW 167.4
BF  12.9
W 55.7

20 pm post ruck
bw 166.4
bf 11.4
w 57.1

datsit
dfq

Back to work: 24 kg speed swings 14 min, walking lunges, barbell press,parallel pushups wt, side delt

Back from Montreal BodyMaintenance workshop and this is my first workout in a week. No problem with that, as these unplanned layoffs are good for me. Without travel I pretty much never take any time off.
Lost four pounds down to 166 but that will be back fast it seems. Less training equals less appetite too it seems. I ate out a lot but I guess I didn't eat that much.

Seems like I've never trained though and I was worried about today's 224 swings but it was strong. So glad to be back on the horse. Not training never feels good.

24 kg speed swings
15:15
8 RPA
14 min
224 reps
11,872 lbs

walking lunges
3 laps

taking it slow

barbell press
45 x 5
65 x 5
85 x 5
105 x 5
115 x 5
125 x 5

very strong. glad I took the time to do these. I think they will help on Monday

parallel pushups
bw x 20
32 lbs x 20
strong

side delts
15 lbs x 3 x 10

BW 167.4
BF 13.4
W 55

when I got home yesterday it was
BW 166
BF 11.4
W 58.3 !!

crazy

ruck up tomorrow

datsit
dfq

24 kg speed swings 20 min, walking lunges, parallel pushups, rear delts

Today is the five year anniversary of the inception of StrongFirst. I was lucky enough to be the Master SFG and Deputy Chief for the first ever SFG Level 1 cert in Woodlands Tx, March 13, 2013. It was a very special day. Although I left for awhile,  I am now truly realize how special and unique this group is as is the mission.

It's something I've been apart of since 2005,had the honor of helping to craft and grow it over many years with many very special people, not the least of which is Pavel.
After my TKR I truly have felt re born and coming back to StrongFirst and being part of this amazing school and group is a big part of it.

I felt like I sat on the bench for so many years because of my knee; trapped in perpetual rehab mode. And while I learned oh so many things during those years, being able to practice my strength training again, for real, is just an amazing gift. A miracle. really.  And it's just the beginning

24 kg speed swings
15:15 x 8 RPA
20 min
320 reps
16,960 lbs

strongest ever, really. No big deal at all, just another session but power output was very consistent throughout!

Walking lunges
4 laps of 40 steps
stronger actually. really worked on stretching out the lead leg and dorsiflexion

Parallel pushups
3 sets of 35 !
finally feeling some strength on this day again

rear delts
3 sets of 12 with 20
strong

BW 169.2
BF 12.7
W 56.5
2645 cals

Off to Montreal tomorrow to teach a BodyMaintenance course. Love doing these and really showing people how easy it is to unlock themselves. Very empowering skill

datsit
DFQ

The nature of your questions will change as you put in the time doing repetitions....

“The nature of your questions will change as you put in the time doing repetitions of the technique. You’re only asking because you haven’t put in the time to practice your repetitions. If you put in the time, not only will your question be answered by your practice, but it will also change the very nature of your question. It’s like asking an algebra question at a calculus course.” - Professor Roy Harris

https://www.bjjheroes.com/bjj-fighters/roy-harris

Military press 155 x 5x5 PR, 36 kg belt squats,floor pushup ( tie PR) crawls, side delt

I just decided to warmup with a false grip ( thumbless) and see how it felt. I thought it might help keep me from pushing the bar forward at the top of the rep and indeed it did.

I also thought that getting a real nights sleep before that big of a workout would help and it did. a lot. I slept really really good and felt super rested for the training.
The bar felt light. My shoulder felt solid and I just felt strong.Again. I went back to taking my creatine in the morning. Mainly so it just got taken and it works fine then.

Mainly though, I didn't forget to do the second layback after the setup and that made a huge difference. But the false grip difference is real and I'll keep it. It's not as easily on my limited overhead position as the thumb but the other aspects more than make up for that


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

36 kg belt squats
x 12, 14, 16 18

very strong

Floor pushups
3 sets of 40 ties all time PR

very solid, and the weight on the heel of my hand mimics the false grip position as well. should be a better carryover

crawls
3 sets of 70

always make me want to puke ;(

side delts
3 sets of 12 with 15

BW 169.2
BF 12.4
W 56.7
2380 cals on Sunday

day off tomorrow!

datsit
dfq

Ruck up

Not the easiest start but not the hardest either. Fast over all lap pace with gabe being strong today. Nothing hurt just legs tired and heavy a bit. Pack felt a bit heavy. Can't blame it on the diet as I ate up a bit last night

Just got it done. Nice and cool and overcast. Winter is coming

50 lb ruck
12 laps
11 iso squats
1:50 min

BW 169.4
BF 12.7
W 56.7

got a lot of presses to do tomorrow
 Focus

datsit
dfq

40 kg One Arm Swings 10x10/10, double front squats, wt pushups, rear delts

Power work today. every rep of every set held up great. No diminution of power on any set even the last one. that's a great sign and my recovery between sets was excellent. We had three guys and I was ready to go again after one.
Can't ask for more

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
40 kg x 10/10 x 10
200 reps
17,600 lbs

Double Front squats


2 20s x 5
2 24s x 5
2 28s x 3, 2

these went especially, especially after all those heavy swings
still have to go deeper in the first reps but it's still a feeling out process. No pain just not enough proprioception  in the movement

Wt pushups horiz bar
bw x 10
52 x 12 x 3

time to go up on these. really. give 82 lbs a go ( both sandbags) and see how many I can get. Guessing 5's at start

rear delts
3 x 12 with 15
light and strict

BW 168.4
BF 11.4
W 57.4  ( post bath)

dropped counted calories under 2500 these last days. Not having 600 cals of almonds first thing helps too. just too many damn calories. especially for no taste! lol. I've had almonds almost everyday for the last 15 years, enough!

Really makes a difference when you actually weight measure and note what you're eating. things have SO many more calories than you think its crazy. But I will be 165 and glad I still have enough control and discipline to actually make a change that I thought would be easy and was not

ruck up tomorrow

datsit
dfq

Hot Ruck

The heat is back. Not really ready for it but, oh well. so it goes. Not bad at all once I made up my mind
low 90's

45 lb ruck
6 laps
50 min
steady fast pace all the way through. actually going faster just to get it over with sooner :)

BW 169.8 ( finally! 2500 cals yesterday)
BF 12.7
W 56.6

1 pm
169.4
11.4
57.3

24 kg Speed Swings 18 min, walking lunges, parallel pushups, side delts

Not quite ready to be this size again
BigRif circa 1995 ( Big Chief Jim McGoldrick sorting his wraps )

Solid session. Warmed up quite a bit but it was no problem. The entire 18 minutes was strong and I didn't look at the clock til half past 11 minutes. I was able to maintain high power output for each rep and set.
Left lat attachment at ilium started to talk to me with right hand swings. I brought my left in closer and that seemed to make a big difference. this has been talking to me on speed days for a few weeks so it was good to get it sorted. Or at least I think I did.
Doesn't bother me with heavy weight, just the high volume.

Speed swings
15:15
8 reps per arm ( RPA)
18 min
288 reps
15, 264 lbs
RPE = 7

Walking lunges
 4 laps of 40 steps

these were stronger than they have been.slowed them down and made sure to not ascend til I felt grass against the knee :)
ouch

Parallel pushups
35
30
25

wow that was hard. Just tired from Monday

side delts
3 x 12 with 15
extra slow and high

BW 171.4 !!!!
BF 12.4
W 56.7

this is so weird. About 2800 cals yesterday and very low carbs but something must have switched in my metabolism cause the weight won't drop and I'm not willing to train lighter or eat much less. Gotta fuel my life and my training. Not to mention my sanity

I do believe it's mostly upper body muscle but, wow.

datsit
DFQ

155 lb Military Press 3x5, 2x4,32 kg belt squats, floor pushups, crawls,rear delts

Stayed up late watching Denny Prokopos win his Combat Jiu Jitsu match last night at EBI and I knew it would cost me today but it was worth it.
I was strong in the workout but just didn't have enough gas in the tank for all 5x5.
I also am having trouble getting used to taking creatine in the afternoon instead of first thing in the AM and missed yesterday

That didn't help either but the set were strong and my pressing muscles were not tired; but my arch and bridging muscles were.
Next week will be better

Military press
 stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 1
155 x 5 x 3 sets
       x 4 x 2 sets
23 reps

timing and arc was good today  I just wanted to take a nap :)

32 kg belt squats
32 x 14,16,18, 20

havent' done this many reps lately. very strong and solid bottom position

floor pushups
2 sets of 40
1 sets of 35

again, just tired

crawls
3 sets of 70 ft
this was strong for some reason

rear delts
3 x 12 with 20
strong too

BW 168.8 !
BF 12.7
W 56.8

who knows?

datsit
dfq

"Winter is coming" ruck

The cool weather is having a positive effect, my per lap time for the whole session is coming down. We finished 11 minutes early today, a very strong effort the entire time
Legs felt ok, not great, at the start  but loosened up quickly.
No specific tightnesses and lungs were open early too

50 lb ruck
12 laps
11 iso squats
1:49 min
No timed laps

32 kg One Arm Swings 10x10/10, hack squats, wt pushups,side raises

This was the right choice to make. Going to add this back into the montly cycle too, it went so well. So it will be a 5 weeks cycle but this moved so well and goes so well after last weeks heavy ass end of the cycle that it should be pefect

Plus it preps us for the next weeks 40 kg work also 10 sets of 10/10

Power output was optimal! Was able to max out on each rep of all 20 reps per set AND all ten sets. Ideal
Plus rest between sets pretty quick. not because we needed it because HR came down so fast

32 kg 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
200 reps
14,000 lbs

Barbell hacks
65 x 8
95 x 8
115 x 8
135 x 6

just for a change

wt pushups
bw x 12
52 lb sandbag x 3 sets of 12

strong!

side laterals
3 x 12 with 15

BW 170.4
BF 11.1
W 57.4  ( post bath)

at least I'm not gaining anymore ;)

datsit
dfq

lets see how the high power output today plays with my legs and hips during tomorrows ruck

Faster steady state ruck

I've dropped about 10 -15 seconds per lap on my regular pace these days. Not sure why but I'll take it. I'm sure just more miles in the legs and  increased aerobic foundation over time but it's nice. After times before were 7:50-8:00 per lap
Now it's 7:40 - 7:30 per lap with not much more exertion.
Still waiting for a crisp Thursday afternoon on both sides of the park! LOL
Tired of hot

45 lb ruck
6 laps
50  min
7:30 last lap

BW 170.4
BF 12.7
W 56.4

wow, I am actually dieting too. cutting back carbs and overall cals. This is strange

ok day off tomorrow then 32 kg ( for a change) for 10 x 10/10 and some max power

datsit
dfq

24kg Speed Swings 16 min,walking lunges, parallel bar pushups,rear laterals

Strong all the way through. Really was able to concentrate on many small aspects on every rep of every set today. A good sign my cardio is up as well as power. Didn't look up to clock until 12 min in.

24 kg speed swings
15:15 8 RPA
16 min
256 reps
13, 568 lbs
HR 160

Walking lunges
4 laps of 40 steps
these burned particularly badly today

Parallel bar pushups
2 x 37
1 x 30

triceps death :)

rear delts
3 sets of 12 with 20

BW 170.8
BF 12.7
W 56.4

two days of pretty low carbs and cals. Nothing yet. have to cut more

ruck up tomorrow

datsit
dfq

190 lb Military press, 3 misses, 135 x 10 pr, 48 kg belt squat, floor pushups, crawls, side delts

 This was a strange one. Felt VERY strong but 'flat'. I don't recall adrenalizing much last week but perhaps I did.  Part of it was that this was  an afterthought and I didn't really care that much if I made it.  I just wanted to give it a try and that's all I got.

It never felt heavy but I couldn't get all the pieces right on any of my three attempts. I actually thought I was going to make each one! It just never felt heavy but I never got under the weight enough.

Looking at the video I can tell that I did make the corrections from last week:
1) I walked out with the chest up so i didn't lose connection to the bar

2) I layed back early

But I didn't initiate with a fast second layback and I think that's what cost me this lift. I think I was actually TOO confident in my strength and used too much arm and didn't lay back enough

attempt 1


the bar got way out in front and I decided not to chase it

the second attempt I got a little fire for. The pressure was off, so to speak as I had already missed. I got more but not enough second layback


Third attempt was closest


then a nice PR of ten reps with 135


It's all good, Again the weight never felt heavy at all which I think lulled me into a false confidence. I can't forget the exact tehcniques

Military Press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
120 x 1
140 x 1 ( easy)
160 x 1 ( no problem)
175 x 1 ( still solid)
190 x X
       x X
       x X

ack

48 kg Belt squat
4 sets of 12
strong.

Floor pushups
3 sets of 35
no problem

Crawls
3 sets of 70
slower and more deliberate

side delts
3 sets of 12 with 15

slower reps here too

BW 170
BF 12.5
W 56.5

ok I've got to cut some carbs. Don't want to be 170

next week back to 5x5 with 155

datsit
dfq

Surprisingly strong and fast steady state ruck

Yesterday must not have taken as much out of me as I thought it might. Got a good roll/stretchout before I walked today and maybe that made a difference but my calves and glutes were not locked tight at the start as they have been

I was loose and strong from the get go, with my lungs cooperating as well. Being cool helped a ton too. 50 degree's is so much better than 70. Cool and crisps helps me move faster for sure.

50 lb Ruck
12 laps
11 iso squats
no timed laps
total = 1 hr 48 min

each lap felt around 7:30 ish per lap
Used Wecks' Core fist technique and I really like it definitely seems to sync up my shoulders really well

BW 168.8
BF 13.1
W 56.3

Ok looks like we're going to take a weight tomorrow in the press

probably:
140 x 1
160 x 1
175 x 1
190 x 1

do it a little differently than last week but this is just iceing on the cake :)

datsit
dfq

52 and 68 kg One Arm Swings, double 24 kg front squat,wt pushups,rear delts

This was harder than expected. It was colder too, and I should have taken the winter hot bath passive warmup, especially for these weights. But I warmed up fast as I got into the big boys :)
Glad I did not go with the idea of doing all the sets with the 68 kg. First, I wouldn't have been warm enough and two, it would just be too heavy.
This worked well and was freakin' heavy enough

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 5/5
40 kg x 5/5
44 kg x 5/5
52 kg x 5/5 x5
68 kg x 5/5 x 5



Double 24 kg front squat, paused
2 24's x 3
          x 4
          x 5

this was enough after those swings, my abs were tired!

Wt Pushups
bw x 12
52 lb x 12 x 3

rear delt
3 sets of 10 with 20 lb

BW 170
BF 13.1
W 55.8

lets see how the ruck goes

datsit
dfq

Strong Steady state Ruck

Very quick today. Did the six laps with almost 11 minutes to spare. That's definitely a record. And it wasn't that hard. Really helped too that it's cooling off, I don't waste so much energy cooling my core
 Glutes were a little tight but it didn't seem to keep the legs from moving fast. Lungs ok too

45 lb ruck
6 laps
49 min !PR

BW 169.8 !
BF 13.3 !
W 55.6 !

1 PM PRE RUCK
BW  168.8
BF 12.3
W 56.5

that's so weird

ok off tomorrow and stretch and roll out

datsit
dfq

24 kg speed swings 14 min, walking lunges,parallel bar pushups, side delts

Felt no ill effects from Mondays heavy pressing. In fact, I always feel better after press day as the super extension on my back is just what I need to counter my flexion dominant posture and musculature.


24 kg speed swings
15:15 at 8 rpa
14 min
224 reps
11,872 lbs

pretty stinkin' strong and easy. Had no problem watching the clock and each rep was strong and powerful.
Can't remember the last time I had to double breathe on this movement
Used to have to do that all the time
Virtually no mental stress at all

walking lunges
4 laps of 40 ft.
short step with forward knee drive emphasis seems to work best. Long strides don't
Strong

Parallel bar pushups
2 sets of 37
1 set of 35

these were strong and I could have done the two more for the last set but it would have meant redline it and don't need that

Side delts
3 sets of 12 with 15's


BW 168.8
BF 13.3
W 55.6 ! new low. dehydrated I guess ack

ruck up tomorrow

datsit
dfq

Double Military press PR! 180 and 185. PR floor pushups 80 reps, 44 kg belt squat, crawls , rear delts

What a freakin' workout!  I love it when  plan comes together :)

Felt strong and solid all day before and my mind was strong I just wanted to get to it! I thought I should be good for 180 but not so sure of 185. It would be all about the jumps too which I was not sure of, having a new strategy.

Military Press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 1
135 x 1
150 x 1 ( strong and fast)
160 x 1 (also fast )
170 x 1 ( steady)
180 x 1 PR!! yes!  a little out in front, or more accurately, not layed back enough but definitely solid!
185 x 1 PR!!! YES YES YES YES YES

Almost did not take this weight, thinking I was going to give next week a go too but then thought, why not? if you miss you miss , Just give it a ride
AND it was actually better groove than the 180!

Couldn't be happier. First all the metrics worked perfectly ( 5x5, 8x3, 5x2)  and the new technique worked well too.

I do have to work on walking the bar out with more arch and not losing connecting with the bar on the walkout. I think this will be the next big brealthrough for me.

It's all about the setup





44 kg belt squat
4 x 12

Floor pushups
1 x 80 continuous reps! PR!! these were very strong very happy here too. ballistics power pushups :)

crawls
3 sets  of  70

rear delts
 3 x 10 x 20lbs

BW 169
BF 12.5
W 56.5

datsit
dfq

Fast Ruck single lap pr!

This was a surprise! Legs were loose and strong right from the get go and lungs were open from the start as well

SO nice when this stuff shows up,especially after a hard 48 kg workout yesterday.
 AND a lap PR to boot! Not a big one, just barely two seconds better but hey, I haven't done close to it in a long time so I'll take it
Good sign for tomorrow's presses too

50 lb Ruck
12 laps
11 iso squats
6th lap 7:40
11th lap 6:37 PR!! All time! ( 6 seconds off first pr time of 6:43)
1:49 min all time total pr too. ( fastest per lap time for all 12 laps)

very very nice

BW 168.4
BF 12.2
W 56.6

this was also a surprise

ok tomorrow; goal is 180 lb press for another PR

datsit
dfq

48 kg One Arm swings 10 x 5/5,double 24 kg front squats 4 x 5,52 lb pushups, side delts

Really solid workout today. The warmups went well, the bell felt light, and the workload seemed perfect. Dropped the reps from 6-5 ala StrongEndurance ( five is the perfect rep number after all,lol)
and it was excellent. All focus on technique and power. Took about 3 min between sets which is the norm. Only three of us now for awhile so if we need extra rest later on, we'll take it

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 5/5
40 kg x 5/5
48 kg x 5/5  (in the future do 5/5 with the 44 kg as well)
10,600 lbs

Double 24 kg Front squats


these were strong but I didn't do the fifth set as fatigue was creeping in. Funny, these look SO much deeper in the mirror I'm looking at in front of me! More to work on

Sandbag Pushups, horiz bar
bw x 10
52 x 10 x 3 sets
easy and strong

side delts
3 sets of 15 with 15
this is the right weight for now. slow the reps down if I need to make it harder

BW 169
BF 11.5
57.3

weird combination. anyway I feel big, lean, hard and strong. And my pants waistband fits no problem. I'll assume it's muscle

big ruck tomorrow

datsit
dfq

Thursday ruck

surprisingly strong.
 hot again, still but legs felt strong and light although they were still feeling a little of yesterday. pace was solid not fast or slow.

45 lb ruck
 6 laps
57 min


BW168.4
BF 13
56 !

time to hydrate, which I did

datsit
dfq

24 kg Speed swings 20 min,walking lunges,parallel bar pushups, rear delts

This was very strong. One of my strongest 20 min bouts yet. Mentally and physically. Can't say the cooler weather is not a big factor. The heat is weight.
And it's heavy

24 kg swings
15:15 x 8 rpa
20 min
320 reps
16,960 lbs
PRE 6

Walking lunges
4 laps of 40 ft

these kicked my ass. the effort of the swings hit me I guess. I might switch off to single laps and more sets OR back to the sandbag. Getting TOO acidic in the set , which I sought for before and now I know it's not the best thing

Parallel bar pushups
3 sets of 36 reps

hard but do able
but hard

side delts
3 sets of 15 with 15's
haven't gone this light in awhile . it was good . more strict

4 am
BW 169
BF 12.2
W 56.7

1 pm
BW 168.2
BF 11.1
W 57.4

interesting

ruck up tomorrow

datsit
dfq

165 lb Military press 5 x 2 PR!, 40kg belt squats, floor pushup( tie PR) crawls, side delt

Well well well well well :) Isn't this nice? Hit the goal right out of the chute. I really had no idea how this was going to go today, but in all my imaginations I didn't see it as this easy. Really strong, hitting on all cylinders.

Shoulders and back were good, warmups were good ( I took more and more rest, too ) and technique was spot on WITH another big new cue that really help jumpstart the press: Flexing my legs hard just as I start the second layback and shoving the bar! What a difference! Not just rooting but an active static contraction of the whole leg.

A super fast isometric.

the only set that wasn't solid was the first one; the first rep got out in front and I muscled it back(!) then proceeded. THAT told me I was strong and I was

Military Press
stick x 5
bar x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 1
145 x 1
155 x 1 ( those extra warmups)
165 x 2 x  5 sets  PR AND Goal Achieved

40 kg belt squat
4 sets of 12

very solid deep and slow. NOT wanting to get that burn anymore

floor pushups
3 sets of 40 ! Ties current PR

strong and explosive. went back to being more ballistic

crawls
3 laps of 70 ft ( took 23 seconds per lap)

side delts
3 sets of 10 with 20 ( probably too heavy but oh well)

BW 170!!! 4 am
BF 12.1
W 56.9

1 pm pre workout

BW 168.2
BF 11.1
W 57.4

off tomorrow and a good stretchout

very happy

datsit
dfq

Strong Steady State Ruck

Better than expected. Legs loose, lungs opened pretty quickly. Nice cool overcast morning, and that is so refreshing.

Back was good too. Again, better than expected. I was ready for a struggle after Thursday

50 lb Ruck
12 laps
11 iso stretch squats
1:55 min
Last lap = 7:33

not crazy faster than the rest of them. A solid time with  more than a few stops to chat with regulars for a few seconds and shake out the legs

After StrongEndurance course I'm not so driven to push the HR up to super high levels.

BW 168.6
BF 12.1
W 57.9

datsit
dfq

44 kg One Arm Swings 10 x 6/6,2 20 kg front squat,50 lb pushups, side raises

The first heavy workout after each a small layoff is always hard for me. Everything just feels heavier and today was no exception. Even though I did all those 24 kg swings on Wednesday, 24 kg is just not 44

I was fine by the 5th set but it did take me that long, lol

Just feeling dis coordinated and out of rhythm .

One arm Swings

16 kg x 5/5 x2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 6/6 x 10 sets
120 reps
11,640 lbs

2 kb front squat
2 20's x 5 x 5
light and deep

Weighted pushups
bw x 10
52 lbs x 10 x 3

strong.gearing up for Monday

side delts
3 x 12 with 15's

been along week, in reality time. Got through it and no missed workouts so I' happy

we'll see how the ruck is tomorrow, tho

datsit
dfq

hot and hard ruck

Man I thought we were done with this heat but I guess not. This one was tough. After missing all training last weekend, especially my ruck, my legs just lost a bit. And it was sticking hot and I was tired and didn't want to do it.
So mainly it was a mental  game ruck
But its only an hour and I sucked it up

45 lbs ruck
6 laps
55 min
RPE 8

had to stop a few times to let the blood flow in my legs. pretty tight from yesterday


4am
BW 168.8
BF 11.9
W 56.8

1 pm
BW 169
BF 11.1
W 57.1

this gives me about 150 lbs lean mass
that's a lot for me

day off then Beast swings Sat

datsit
dfq

24 kg Speed swings 16 min,walking lunges,

Solid one today. 16 min and it flew by. Getting hot again but it was fine.

24 kg speed swings
15:15 x 8 RPA
32 sets
16 minutes
256 reps
13,568

form was solid, no parts talking to me at all good power,speed and height of bell
gotta start keeping track of heart rate

walking lunges
 4 laps of 40 feet unbroken
doing each step more slowly and 'stretchy', a way to increase intensity without adding weight.
have to re think the 'burn' here too though, after StrongEndurance course. Working my way through this very dense manual is tough but it's very exciting info

eating the dish slowly

Parallel pushups
3 sets of 35, 30 25

serious triceps burn. Not much there but I didn't push it at all. just backed off

Handstands
5 attempts. I really need a real wall for these now

side delts
3 sets of 15 with 15

BW 168.6
BF 11.9
W 56.9

ruck up tomorrow

datsit
dfq

140 Military press 5x2 , 36 kg Belt squats,floor pushups , handstands, crawls, side raises

Exciting but very long weekend studying in Portland in Pavel's StrongEndurance course. All day Saturday and half sunday pouring tons of hard data into the brain but just sitting for way too much time.Add in a bunch of planes trains and automobiles ( no trains, just sounded good )  and I'm tired.

Plus asleep at 11 and up at 3:45 this am didn't help either

Good thing today was a back off day

Military press
 stick x 5 x 2
bar x 5
65 x 3
85 x 3
105 x 2
120 x 2
140 x 2 x 5

other than a headache and being pretty brain dead this was a very easy weight. I remember when this was a one rep max

36 kg belt squat
4 sets of 12

not heavy swinging, kb front squatting or rucking really made my legs feel this was nothing


floor pushups
3 sets of 35

easy

Handstands


3 lifts, video got cut off, held this for over 5 seconds . easier every time

crawls
3 laps of 50 ft

easy

rear delts
3 sets of 15 with 15

too light, actually

BW 168.4
BF 12.9
W 56.1

lol almost exactly what  it was when I left!

tomorrow off

datsit
dfq