Monday, December 11, 2017

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)

Sunday, December 10, 2017

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

Saturday, December 09, 2017

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


Thursday, December 07, 2017

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

Wednesday, December 06, 2017

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 :)

Monday, December 04, 2017

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)


Saturday, December 02, 2017

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

Thursday, November 30, 2017

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

Wednesday, November 29, 2017

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

Monday, November 27, 2017

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

Friday, November 24, 2017

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

Thursday, November 23, 2017

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

Wednesday, November 22, 2017

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

Monday, November 20, 2017

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

Sunday, November 19, 2017

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

Wednesday, November 15, 2017

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

Monday, November 13, 2017

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

Sunday, November 12, 2017

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

Saturday, November 11, 2017

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

Thursday, November 09, 2017

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

Wednesday, November 08, 2017

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

Wednesday, November 01, 2017

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


Monday, October 30, 2017

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

Sunday, October 29, 2017

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

Saturday, October 28, 2017

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

Thursday, October 26, 2017

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

Wednesday, October 25, 2017

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

Monday, October 23, 2017

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


Saturday, October 21, 2017

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

Thursday, October 19, 2017

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

Wednesday, October 18, 2017

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

Monday, October 16, 2017

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

Sunday, October 15, 2017

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

Saturday, October 14, 2017

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

Thursday, October 12, 2017

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

Wednesday, October 11, 2017

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

Monday, October 09, 2017

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


Sunday, October 08, 2017

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

Saturday, October 07, 2017

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, October 05, 2017

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

Wednesday, October 04, 2017

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

Monday, October 02, 2017

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

Sunday, October 01, 2017

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

Saturday, September 30, 2017

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


Thursday, September 28, 2017

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


Wednesday, September 27, 2017

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


Monday, September 25, 2017

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


Thursday, September 21, 2017

Speed Ruck



Have no idea where this came from but this was possibly the fastest per lap pace I've had on a Thursday ruck.
A bit of adrenaline from some life drama got me going a bit and I'm sure that didn't hurt but it was fast!
Fifth lap equaled 7:17 and it was the last I started to slow down.

Felt great

45 lb ruck
6 laps
5th lap 7:17
52 min total time

BW 168.2
BF 12.9
W 56.2

need to drink more h20 in afternoon

Of to Portland tomorrow for the StrongEndurance seminar so I'll miss Sat and Sun training. I won't say I  won't welcome some unloading :)

datsit
dfq

Wednesday, September 20, 2017

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



Steady one today. Back to only 14 minutes ( I write that with my tongue fully in cheek) and it was strong all the way through.
Slept poorly last night and was beat but it was no problem mentally to get through it and still put max power into each rep.
Lungs and wind were fine

Looked at clock at 11:30 in, about 4 songs, that's how I count now. Just go by the song but I could look each set too and it would be no problem. Big mental gain there.
MUCH stronger

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

walking lunges
4 laps unbroken
slower reps more focus on quad stretch and pushing knee over toe on each step

Parallel pushups
35
30
25

now last night is catching up to me

Handstand
4 reps off bosu. best yet, hitting back beam not ceiling and played a bit with alternating leg offs

side delts
3 sets 12 with 15

just tired  now

BW 168.8 !!
BF 12.7
W 56.3

belt still in same hole tho lol

ruck up tomorrow then the weekend of StrongEndurance event. that should be very interesting

datsit
dfq


Monday, September 18, 2017

155 Military Press 8 x 3 PR!, 44 kg belt squats, floor pushups, handstands, crawls, rear delts



Wow that was a strange one. Felt great all day going in til I drive home and my left triceps starts talking to me which always says the teres or levator needs love. But it was fine all day and I had a heavy load on the menu
Worked it out as best I could and stretched the front panel but I was still tight until the 4th work set! Strong like bull though and that was good.
Nice to only have to do 3's too

All the parts were 'ok" but not great and the details make a huge difference in this lift for me

Also, took fewer warmups and bigger jumps which didn't seem to help and may have hurt. It takes me forever to warmup, no matter what

I was planning on five, if I was lucky but I kept feeling better each set and hit goal no problem, Last set was the best set!


Military Press
bar x 5
65 x 4
85 x 3
105 x 3
135 x 2 ( hit rack on walkout AND first rep! WTF? redid but it through me a bit. Move the rack over. DUH
155 x 3 x 8 sets!! PR

Next week down week after StrongEndurance weekend then up to 165 and doubles! Nice!

44 kg belt squats
4 sets of 10

legs were sore coming in. took it easy

Floor Pushups
2 sets of 35
2 set of 30

triceps cooked

Pbar handstands
3 attempts. first shaky but others right up there with holds!

Crawls
3 laps

rear delts
3 sets of 12 with 20

BW  168.6
BF 12.1
W 56.7

ok needed day off tomorrow

datsit
dfq

Sunday Ruck

Solid work. Glutes and calves tired from yesterdays 200 reps but they loosened up pretty quickly( about 4 laps)

Mind set pretty strong too so that wasn't getting in my way

Ruck felt light and lungs were open pretty soon too

50 lb ruck
12 laps
11 isosquats
1:55 min

no timed laps

BW 168
BF 11.9
W 56.8

sets of 3's with 155 in the press tomorrow so we'll see how that goes

datsit
dfq

Saturday, September 16, 2017

40 kg One Arm swing 10 x 10/10, double 28 kg front squats,52 lb horiz bar pushups,handstands, side laterals



Really strong and fast training today. Shortest rest periods between these 20 rep sets ever. Not by design, just cause it was right and we were strong.

Hard to remember when I was doing these with the 48 kg . What a ball buster! These weren't easy but not 48 kg hard.
Everything felt solid. Body parts, groove, grip, strength, mind.
But it took it's toll, too.

Front squats were extra hard, not counting the heavier bells

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 10/10 x 10
200 reps
17,600 lbs !

Double front squats
2 24 x 5
2 28s x 3 x 3

cleaning these were the hardest part. double bells are so awkward to me


Wt Horiz bar pushups
bw x 10
52 x 10 x 3

the sandbag is so long it rests strangely on the back and shifts a lot. I think I need dip bars now

Handstands
5 reps solo.
these were good and even touched the back post instead of just reaching up for the ceiling. upper body just beat, though.

side delts
3 sets of 12 with 15

BW 168
BF 11.5
W 57.5

best numbers of late

ok ruck up tomorrow AM

datsit
dfq

Friday, September 15, 2017

Thursday Ruck



It's supposed to be cooling off but I don't feel it

Still freakin' hot at 1 pm  but suffering is the key.
Suffering well :)

In a hurry and forgot to take the usual 5 lbs out of the ruck so I suffered more

50 lb Ruck
6 laps
55 min


lots of little stops to let my calves unlock! back was a bit tired from yesterday's twenty min swings but no real worries. Just tight calves and tired.

BW 168.2
BF 12.2
W 56.7

not bad

40 kg swings for 200 reps tomorrow!

datsit
Dfq

Wednesday, September 13, 2017

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

Solid solid work today. Didn't see the clock til 16 min in and then it was truly downhill. Everything strong: lunges, legs, hips, back.

All systems go.
A bit cooler too, and that really helps

24 kg Speed swings
15:15 x 8 RPA
40 sets
320 reps
16,960 lb

strong!

walking lunges
 4 sets of 40 steps

also strong unbroken laps

Parallel pushups
2 sets of 35
1 set of 30

started fine but tri's pumped up fast

Pbar handstands
5 sets of 1
best yet. starting to feel like I can extend through my arms

rear delts
3 sets of 10 with 20lbs

strong

BW 169!
BF 12.0
W 56.5

ruck up tomorrow hope its cool

datsit
dfq

Monday, September 11, 2017

PR! 150 lb Military Press 5 x 5. 40 lg belt squat,Floor pushups, crawls, side delt, handstands



Wow! I did it. Can't believe I actually  freakin' did it.Made the adjustments, didn't mentally punk out, stayed focused, had patience and got it done.

Wow. Super super happy with this. 105 lbs over my first 5x5 set when I started on the Press Path 3 years ago. Really didn't think I would get this far. Honestly, I didn't.

But, the higher you climb the farther you see and I just kept slowly climbing higher. Same as now. I think a 180- 185 max is in the cards. My technique when i did the 175 was far inferior to what I'm doing now. Across the boards.

To me that's a foregone conclusion and lets me start to think, realistically, about 200 lbs

The hardest part today was the mind game. To not letting the anxiety of it get to me. To not giving in to negative thoughts. Or, much thoughts at all. To just being in the moment, trusting myself and just freaking going for it.

My mantra was, as it always is these days when I have to confront tasks like this head on is simple " shut up and just go. Don't think, go."

and it seems to work

An the closer I got to making all five sets the more negativity wanted to creep in. I've missed it twice on the last set. I really, really, really did not want that to happen again.

But the technique held and I had the patience to go through the motions and just push.

They were ALL pause reps too. It's easier for me but it is much stricter and I need maximal speed off the chest for it to work Easier now that I can actually get the bar to my chest and hold it there. Take the pressure off the arms

I did the layback, then, when I went for the layback/shove I really focused on driving the hips forward hard as I  arched. Worked very well. But I also have to focus on pushing the bar back over my head  as it hits mid face area and wants to stall.  But it's precarious balance too there so I can't be too explosive.

A high wire act

But today I didn't fall.
Also, stretched out front panel a lot prior to pressing . it didn't hurt

Military press
 bar x 5
65 x 4
85 x 3
105 x 3
135 x 2 ( never made this jump before! made me a bit nervous but it went well
150 x 5 x 5 PR !!

40 kg Belt squat
4 sets of 14

strong


Floor pushups
3 sets of 40

ties PR last ten of last set were all singles from the top! finally my hyperextending elbows come in handy

Crawls
3 sets of 70 ft

side delts
3 sets of 12 with 15's

Pbar handstands
 6 reps

tight as hell! and tired as hell in my handstanding muscles too but I made them!!!

BW 168.8
BF 11.3
W 57.5

strange but I feel big and lean

well deserved rest day tomorrow!!

datsit
dfq

Never Forget

Sunday, September 10, 2017

Steady ruck


Not hard, not easy. Not slow, not fast. A solid, steady ruck today.Mostly tight and tired calves, of all things.

Not hot and not cool either, which didn't help. Heat makes it exponentially harder than it used to. Strange

50 lb Ruck
12 laps
11 iso squat stretches
1:55 min
 No time laps but averaging about 7:45 laps

Just one of those 'get er dun' workouts

BW 168.6 !
BF 11.7 ( interesting)
W 57.1


Ok gotta get 150 for 5 x 5 tomorrow in the press! Priority one is getting really stretched out in the front panel so I can arch easily!

datsit
DFQ

Saturday, September 09, 2017

52 and 68 kg One Arm Swings,double 24 kg front squats,weighted pushups, Pbar Handstands, rear delts



Monster bells today! And it was not without fear. I am always cognizant and respectful of, what trying to move around heavy weights can do to me. Even as squared up as I am lately.
Plus we had some weirdo off the streets walk into the garage right before I was up for my first set and it really though me off, literally off balance on my first set. An objective lesson how hard it is to maintain balance with a one arm swing when the bell almost weighs as much as you.

But it got done. Left hand grip was, as usual harder than right, and kept me from accelerating more at the top BUT it was better than before so that's good progress



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
48 kg x 4/4
52 kg x 5/5 x 5
86 kg x 5/5 x 5

Double 24 kg Front squats


Moved my stance in close than last week and it was excellent. Can't believe how good these feel now. Just LOVE being able to do them. Can really feel my abs working hard in the bottom too and the back holds up now. Thank goodness for that! Finally.

Weighted pushups
bw x 10
50 lb sandbag x 3 sets of 10

no problem

Pbar Handstand


5 reps really getting there now! SO happy!

Rear laterals
3 sets of 10 with 20 lbs
 easy

BW 168.4
BF 11.9
W 57

lets hope for another strong ruck tomorrow!

datsit
dfq

Thursday, September 07, 2017

Surprisingly strong ruck



My new XOSKIN crew length socks! I've been waiting for this version ever since I tried the ankle length.
Maybe it was the Fosters Freeze ice cream cone I had right before but this was a very strong and fast ruck all the way through. Surprisingly strong. Legs felt like and moved, as they should, of their own accord.
Pack felt light, back felt fine, nice and overcast and cool too.
That alone makes such a huge difference

again. it's so nice to have days like this to remind you that they do indeed exist.

45 lb Ruck
6 laps
55 min
last lap = 7:38

BW 168.4
BF 11.9
W 56.7

feel good.
rest day tomorrow then we wrestle with the 52 and 68 kg bells on saturday

datsit
dfq

Wednesday, September 06, 2017

24 kg Speed swings 18 min,walking lunges, parallel pushups,side raises, handstands


Solid workout but a just  'get it done ' type of day.
Worked right up until getting into the gym, not the best mind prep and it took me probably ten minutes of swings to clean my head and really focus

Body felt ok, just a bit fatigued but the reps were strong and I didn't even look at the clock til 15 min in. That's really good.
All downhill from there, easy.
Lungs good ,power high but glutes and legs were tired, go figure :)

24 kg speed swings
15:15 x 8 reps per arm
18 min
36 sets
288 reps
15,241 lbs

hot as hell  still too. but it wasn't an issue

Walking lunges
4 sets of 40 steps

parallel pushups
2 x 35
1 x 30

last set hard

side raises
3 sets of 10 with 20 lbs

first time I used 20 in awhile
not bad but still hard

Pbar handstands
3 reps with mini spot
longer holds too. enough to have to actually breathe during the rep!

one day I'll have to do these not pre fatigued!

BW 168.4
BF 11.9
W 56.7

felt good, lean too

ruck up tomorrow

datsit
dfq


Monday, September 04, 2017

140 lb Military press 5x5, 36 kg belt squat, floor pushups, crawls, rear laterals, handstands



Ok not a bad session at all and really learned somethings too. I learned that I have to make sure to stretch out the front panel before I press a lot more ( back bends over ball) or else even if I think I'm laying back enough I'm not.

This was really evident on my 4th rep on the video above.It was the only one that even slowed down and it was the rep I didn't really set the layback up, before the shove. Good news though was that the weight felt light, technique felt more automatically and the bar moved really well

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

36 kg belt squat
 4 sets of 15

don't want or need to do 20's with the 32 anymore

floor pushups
3 sets of 35

very solid. head up for all reps

Crawls
3 sets of 70

making me heave again lol

rear laterals
3 x 12 with 20s

pbar handstands with bosu
3 in a row with no spot!
4th  miss but with a mind spot I got it. Just tired in arms and upper back but it feels right again!

BW 168
BF 11.2
W 57.5

interesting

day off and I need it

datsit
dfq

Sunday, September 03, 2017

Very strong Steady state ruck.



Well this was a nice surprise. The strongest and best ruck I've had in months. Literally. Legs and glutes felt loose from the start and there was none of this, 'pick up each leg of every step for two hours straight'.

The time just flew by. It didn't hurt that after a nice day of 108 degree heat here yesterday that the am was overcast and had a slight breeze. Airflow makes everything  better. Dead hot muggy air just sucks. It's like I'm trying to breathe through a wet cotton ball.

And I have no idea why this happened. Pure serendipity. but I'll take it. So nice to be reminded that this can actually happen.

Wasn't going to time anything but I did the last lap and came up with 7:08 with no problem. That's the kind of day it was.

Hope this is a foreboding for tomorrow's press workout

50 lb Ruck
12 laps
11 iso squat stretches
last lap = 7:08

BW 167.8
BF 11.9
W 57.4

all good

140 for 5x5 tomorrow. this will be a solid test of the technique. My bet is that it holds


datsit
DFQ

Saturday, September 02, 2017

48 kg One Arm Swings 13 x 6/6,double 24 kg front squats,weighted pushups, side laterals , paralletes handstand



Strong strong day today. All around.
Hot as hell even early but it was fine.
Body good mind even better

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
48 kg x 6/6 x 13 sets
156 reps
16,536 lbs!

These felt strong, position was solid, great jump position and grip was solid all out

Double KB front squats
 2 24's x 4, 5,5,5


these were solid. Have to bring my feet just a bit closer together next time. Really liking these
SO much stronger than the last time I tried these. No issues at all holding the bells or staying more upright

Weighted pushups
bw x 10
52 lbs x 10 x 3 sets

strong too

Parallel bar handstands


these went right up and after the set above I did one with no spot and even held it no feet touching wall for a few seconds.
This is BACK!!!

side laterals
3 sets of 10 with 15's

BW 167.4
BF 11.9
W 56.9

lowering carbs and cals seem to help a bit

Hot ass ruck tomorrow!
datsit
dfq

Thursday, August 31, 2017

Hot, hard but strong ruck



Temps are creeping back up there again into mid 90's and will be over 100 degrees the next 4 or so days.
Hard as usual thursday ruck right after work but the surprise was my legs, even though glute tired. performed well and my mind wasn't too far behind
It seems when I am more fatigued, and or just not into it mentally, if I try to go faster it's actually easier.
When the fatigue or the heat is oppressive, just trying to 'hang on' makes it just that much harder. Time to be as aggressive as I can.
It's hard though as it fatigues you more but it's something to push against

At least when I feel I have it in my legs to give

45 lb ruck
6 laps
52 minutes
4th lap : 7:41 ( so we were not slow)
95 degrees

BW 169  W T  F??
BF 12.5
W 56.5

crazy!

1 pm
BW 168.2
BF 11.1
W 57  what is up with this>

ok rest day than Beast swings on Saturday. Lets put this big body to use! lol

datsit
DFQ

Wednesday, August 30, 2017

24 kg Speed swings 16 min,walking lunges, parallel pushups, rear delts parallete handstands



As good as it gets, and as good as it's been, No problem either physically or mentally and I cranked out the reps with solid power output in each and every rep and no lung issues at all; or double breathing.
Didn't even look at the clock til 12 min in.
Strong all the way though

24 kg Speed swings
16 min
32 sets
256 reps
13,568 lbs

very happy with this.

Walking lunges

right knee has been talking to me these past two weeks so I shortened the stride a bit and it felt fine. rec fem has been tight but mainly it's the soleus that needs more SMR. technique change made all the difference

Parallel pushups
3 sets of 30
better really feel the upper back working on this version

rear laterals
3 sets of 12 with 20 lbs

Parallel bar Handstand
3 reps

nice! each rep went right to vertical with almost no help. Next stop- no help then no ceiling!

BW 167.8!!
BF 12.1
W 56.7

too much ice cream it seems but I was 167.0 at 1 pm before training. And that's with almost 90 oz of tea and water in the interim!

ok back to thursday ruck tomorrow

datsit
dfq