Saturday, April 29, 2017

40 kg One Arm Swings 10 x 10/10, 24 kg snatch, hack squat, parallel bar pushup, rear laterals



Really great training today. Strong and feeling fit. Bell moved as well as ever and endurance was better than ever too.
Wore my new XOskin compression shorts and they really felt great. Just enough support to make me feel some hoop tension in the hips and upper legs but not tight at all. Perfect.Especially as it heats up. I want to wear them for rucking too so I ordered another pair.

A gear whore I am :) A minimalist one  but one nonetheless. I love stuff like this; functional on multi levels, easy to clean, able to use over and over again and takes the place of more than a few other pieces ( the minimalist aspect).

Switching back to swing Vo2 on Wednesdays seemed to really help this day. Grease the groove if you will. And this workout, 10 sets of 10/10 is horrible but necessary. It's just enough 'overwork" ( reps 8,9 and 10) to make me suffer a bit but not enough to go on too much into glycolytic toxicity.

We we cycle these
wk 1 40 kg 10 x 10/10 - 200 reps 17,600 lbs
wk 2 44 kg 10 x 8/8-  160 reps  15 520 lbs
wk 3 48 kg 13 x 6/6- 156 reps 16, 536 lbs
wk 4 52 kg 10 sets of  5/5 100 reps 11,500 lbs

I like how this looks. and swing vo2 on Wednesdays

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

Very strong and powerful. Best bell height ever. Wind was very strong and form didn't fall off almost at all, just the last 2 reps on the last two sets if at all
This workout is my base for swing training; the more weight I can use more often the better everything else will be. BUT I have to not use to too much or it will overtrain me fast, and my power will go down, not up.
I think this configuration is good for now.

Snatch
16 kg x 5/5
20 lg x 5/5
24 kg x 5/5 x 2

these were hard after the swings  but a small amount was perfect. form was very solid.

Hacks
85 x 8
115 x 8
135 x 6
145 x 6

solid but not easy. Legs were tight at start :)

Pushups
bw x 12
32 lbs x 12 x 3

strongest in forever . every rep chest touched bars too.Another crucial exercise and workload

Rear laterals
3 sets of 12 with 20 lbs

strong too. finished workout with much in the tank

BW 165.6 !!
BF 10.9 ( bath)
W 57.7

ok we'll see how the ruck goes tomorrow.

datsit
DFQ


Thursday, April 27, 2017

Hot ruck

 Tried out the XO Skin loose t shirt. I hesitated because it's black and today was a very warm day ( close to 80) but then I realized it was the perfect time to test it's wicking and cooling properties. It worked way better than expected,

Not only was I not hot but I sweated far less than usual. Very nice.And no chafing at all.
Ruck was strong. legs felt good after the first 30 minutes. As it's been all my endurance life it takes me at least 30 minutes to get my lungs open and my head clear. Then, literally it's a whole new game

Same thing today. the second 30 minutes was way easier

45lb ruck
60 min
6 laps

BW 165.8
BF 12.2
W 56.8

datsit
DFQ

Wednesday, April 26, 2017

24 kg speed swings 12 min, walking lunges, parallel pushups,side laterals

Back to speed swing work today and man it is SO different than snatch vo2! That damn bell is way heavy compared to the 16! But the groove seems much more suited to my heavy day and this will improve that, and that has shown to work. I can keep doing snatches,slower and controlled on saturdays too

24 kg speed swings
15:15
12 min
240 reps
12,720 lbs work ( and the work load is way higher, too)

hard but not that bad. Can definitely feel that it's much harder "work" than the lighter snatches; more strength than speed oriented.

walking lunges
4 laps of 40 ft

getting used to 4 sets

parallel pushups
2 sets of 30
1 set of 25

big pump again

side raises
3 sets of 12 with 15s

BW 166.4
BF 12
W 56.8

short ruck tomorrow

datsit
DFQ

Monday, April 24, 2017

Military Press PR 150 x 5 x 2, 2 x 1, 24 kg squat cleans, floor pushup, rear delts crawls



Man this was a tough one. Mainly cause I was more than just a little sore in the hands, fingers, forearms and shoulders from Mike Castro's and my kettlebell partner passing session yesterday. I didn't do much but I didn't NEED to do anything. After 100 one arms with the 52 kg my arms needed rest, not more kb anything!

Got plenty of bodymaintenance in today but I was still pretty sore at the start of the workout and was wanting to take 150 out for a ride. Had no idea how it would go.

It ended up ok but i could have done better fresh.

Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 2
125 x 2
140 x 1
150 x 2 x 3 sets
       x 1 x 2 sets
       x 2 x 2 sets

the two missed doubles were because my biceps tendon was not behaving and I didn't push it. Once it got the set the reps weren't that bad and was actually thinking of threes but definitely not the day. this was pushing things enough
Plus my training partner was out and this was tough solo, mentally. But just another challenge to overcome.
I've always said, if you can't train alone you can't train at all

end of day this is 94 % of my old single 160 lbs. very happy with that and the good one's moved very well

Squat cleans
was going to skip this and do belt squats as my arms were cooked but I really love this move so I went lighter instead. great idea. My new favorite movement for sure
20 kg x 5/5
24 kg x 3 x 5 sets
easy and didn't push my arms/shoulders. great stretch in the bottom of the squat for the legs too

Floor pushups
2 sets of 35
1 set of 30

better than last week

Rear laterals
3 sets of 15 with 20 lbs
strong this is such a key move for shoulder strength balance

crawls
3 sets of 70 ft

hard today. just tired. time to back off all around next week

BW 167
BF 12.2
W 56.8 4am

BW 166.4
BF 9.8
W 58.3 1pm after morning fasting and green tea ( one handful almonds)

crazy!

day off tomorrow than goodness, I'm beat!

datsit
DFQ

Sunday, April 23, 2017

Fast as hell ruck

Started off just a bit tight this morning but I quickly warmed up and was able to keep a really decent pace for the whole 12 laps

I didn't time any laps but in my mind I was thinking going for a fast overall time and I got it; one hour and fifty minutes.

If that's not the record it's close.
And that includes 11 isosquats and a 3 min conversation with my friend Jimmy and his dog Lucy, who are regulars at the park Sunday mornings
It felt like I held 7:45's for most of the laps very solid

No issues at all from yesterday's heavy ass swings!

50 lb Ruck
12 laps
1:50
11 iso squats

BW 167
BF 12.1
W 57

strange combo but I ate a lot of carbs yesterday on purpose.

thinking of giving 150 lbs a ride tomorrow in the press and see what's there. double for sure I would think and perhaps some trips

datsit
DFQ ( like Franz Bozanic in the picture above doesn't  :)  )

Saturday, April 22, 2017

52 kg One Arm Swings 10 x 5/5,20 kg snatches 4 x 10/10, hacks, weighted pushups, side laterals



This went really really well. Felt stronger than ever on these and NO grip issues with my left hand like the last time with this bell. I think it's a PR total as well too lazy to  look it up.

Bell height and power were more than expected too although I didn't feel like doing transfers were good right to left so I just didn't do them at all except for the last two sets and then only left to right. It went fine.
My head was solid too and focus on concentration were excellent for a change.

That fat handle is something else though( almost 8 inches diameter!)

One arm swings
16 kg x 5/5 x 2
20 lg 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 4/4
52 kg x 5/5 x 10 sets PR

I just realized the damn warmup is 100 reps~!

Snatches


these were easy and hard at the same time. easy as weight felt light and overhead felt good but hard cause I was damn tired by then!
 that's why i just did 4 sets not 5

even with just 20 kg!

4 sets of 10/10 with 20 kg

Hacks
85 x 10
105 x 8
125 x 8 x 2 sets

strong but just tired now

Sandbag pushups
bw x 12
32 lbs x 12 x 3 sets

very strong

Side laterals
3 sets of 12 with 15
solid too

BW 166.2
BF 10.5 ( post bath)
W 58

ruck up tomorrow

datsit
DFQ


Thursday, April 20, 2017

Good Ruck



Steady and strong today. Not much motivation but thursdays at 1 pm, when I've been up since 3:30 and it's the end of the training week is always hard. Hot today too but I wore the XOSkin shirt and even though it seemed kind of thick for the hotter weather it really absorbed the sweat and kept me cool.
not as much sweat on the pack, either
 We'll see how my summer hot weather training goes this season

45 lb Ruck
6 laps
50 min! Fast!
6th lap time 7:23

very surprised at that lap time. my total average time, including back and forth to the park 4 min each way, makes out to under 8 min average lap time and it felt it today. Felt like it would be easier to run lol.

BW 166.4
BF 11.3
W 57.8 ( I think)

off tomorrow then the 52 kg sat

datsit
DFQ

Wednesday, April 19, 2017

Snatch Vo2 15 min, walking lunges, parallel pushups, rear laterals



Rare footage of me doing max v2 snatches! Glenn is out and Tracy just happened to walk in at the end.  Wow, now that's a diaphragm! No one can accuse me of not belly breathing. Not happy with the look but what can I do? Still fit in my 32 waist pants so there ya go.

Overall happy with the overhead position and my condition for this session, Not that hard at all and I found it easier to actually try to go faster than slower. Just keep the bell moving. Heartrate well over 170 at the end.

Snatch Vo2
15:15
30 sets
15 min
210 reps
7560 lbs

Walking lunges
4 sets of 40 feet

nice to be at 4 laps now as standard. that took awhile.

Parallel bar pushups
2 sets of 30
1 set of 25

these were hard. Couldn't figure it out til I realized I just did 210 snatches! that might affect things. different than 210 swings

Rear laterals
3 sets of 15 with 15's
strong

BW 166.4
BF 103
W 58.3  at 1 pm after bath

ruckup tomorrow

datsit
DFQ

Monday, April 17, 2017

Military Press 145 x 8 x 3 PR,28 kg KB squat cleans, floor pushup ( pr) ,crawls, side laterals



I was tired today but strong! Very strange. Felt like I had no gas but then, things went! Weird indeed. I started out worrying whether I was actually going to be able to do triples and had mentally accepted doubles as ok but then the first set went for three, then the next ( which is the above video, which I took early cause I didn't expect to be able to get another! Only to end up with eight!

Each set felt better.took forever to warm up but even more, it took forever for my body to truly activate as one, as a whole; with maximum tension.

Those who don't understand why we teach max tension exercises on sub max weights don't know or accept the reality of how much strength is a skill. And you can't practice that skill with max weights. won't work.

Also, my grip! Anytime I lost total crush power on the barbell the rep wasn't as good or stalled out a bit. Re gripping and re torqueing the shit out of the bar was key!

I still have to re work the timing between when I set the hands and getting under the bar, taking the air and walking out. Very different than my old technique, without the emphasis on torque.

Also, I can't LOSE that torque as I'm setting up or the first rep is MUCH harder.

So much more to learn and perfect but this weight got crushed!

First time ever in work sets with over 140.

Military Press
stick x 5 x 2
45 x  5 x 2
65 x 5
85 x 3
105 x 3 ( felt HEAVY!)
125 x 2 better
145 x 3 x 8 sets PR!

Squat cleans
20 kg x 3/3
24 kg x 3/3
28 kg x 3/3 x 3 sets

perfect weight and workload for where I am right now with this movement- in the still learning phase.
Didn't try to drop under so much this time but instead drop down as soon as I solidified the clean
worked well


Floor pushups
2 sets of 35
1 set of 40 PR!

again, tired but very very strong. kind of exterior to my body, like the old days. Weird

Crawls
3 sets of 70

strong too

Side laterals
3 sets of 13 with 15

solid and could really 'feel' the medial head of the delt working specifically

BW 165.8
BF 12.7
W 56.6

body maintenance tomorrow. more rolling

datsit
DFQ

Sunday Ruck



Getting lazy, it seems, about blogging on Sundays but better late than never

50 lb ruck
12 laps
11 isometric squat holds
9th lap 7:40
12th lap 7:23
1:55 min

this was a solid ruck. legs felt fine, as did back and shoulders from the heavy swings and snatches. Nice!
Lungs good too, took awhile to warmup so I didn't time earlier laps although they were just a bit slower

BW 166.2
BF 11.9
W  56.8

145 lb presses later today. First time with that as a work weight. we shall see!

datsit
DFQ


Saturday, April 15, 2017

48 kg One arm swings, 10 x 6/6, 20 kg snatches 4 x 10/10, hacks, weighted pushups, rear laterals



First time back with the Beast in six weeks since the test and I could tell. The 40 kg warmup actually felt strong but as soon as I skipped to the 48 it was like " uh oh" better dig in! It warmed up well but the groove was still "thoughtful" and not automatic like it was  two months ago.
It'll be back soon

Next week is the 52 kg :)

The cycle will be
wk 1 40 kg
wk 2 44 kg
wk 3 48 kg
wk 4 52 kg

reps will be between 5/5 and 8/8, the sweet zone ;)

I think we actually will need to get a 56 kg bell :)

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 5/5
48 kg x 6/6 x 10 sets
120 reps
12,720 lbs

no problem after I warmed up

Snatches


decided to go lighter and see if I could still do tens. No problem . the damn bell just feels so light after the 48 :)
Overhead position is very encouraging.even the right side, cardio is solid although technique, timing, and groove need lots of reps and time in

4 x 10/10 with 20 kg
80 reps

Hacks
65 x 10
85 x 8
105 x 8
125 x 6 x 2

strong

Weighted pushups
bw x 12
32 lb x 12 x 3

very very solid and strong. much better bottom position. strength endurance good here

Rear laterals
3 sets of 12 with 20 lbs

BW 166.4
BF 10.3
W 58.3 ( bath)

solid

long ruck tomorrow

datsit
DFQ

Thursday, April 13, 2017

Strong and loose ruck



Inspired by Rob Blair and his epic Marathon DesSables this last week I had a great attitude going into this ruck. Strong strong legs are the key and I'm feeling back to my old self again. Man, this jetlag took it's time wearing off!

Cool and crisp out too, just like I like it. I can't believe Rob and George and running in 129 degree heat for the last two day, two. that's just insane on so many levels and it made my self talk very strong as it really put my little walk into perspective

45 lb Ruck
6 laps
55 min
6th lap 7:39

BW 166.4
BF 11.8
W 56.8

legs felt good and the pace was very consistent every lap. gait felt easy too

ok day off then back to Beast swings for sets of 6/6

datsit
DFQ

Wednesday, April 12, 2017

Snatch Vo2 17 min, walking lunges,parallel bar pushups, side laterals



Haven't gone this long in the snatch vo2 in many years. Hard to imagine I did 80 sets of 8 in this almost ten years ago! I don't want to go that far again but I built up to it the same way I'll be building up this time 2-3 steps forwards, 1-2 steps back. Rinse and repeat

Had a hard time getting my groove right away as this speed and the lighter bell weight can let me do virtually any technique but I want to keep a decent hinge and my " ba boom" technique so as to transfer to my 24 kg snatch

Once I got past 5 minutes things settled down and my groove appeared
Overhead position was decent right from the start with NO biceps pain or impingement
Heartate was up to 160+ pretty quickly too.
Tried to double breath on this but couldn't figure it out at this pace yet.
No worries

Snatch V o2
17 min
34 sets
238 snatches
8,568 lbs

Not bad at all :)

Walking lunges
4 sets of 40 steps

yeow! feel the quad burn. shorter steps give me better knee forward translation and the lower quad and ankle dorsi flexion I want from this

Lungs ok and finally feeling NO jetlag. took long enough!

Parallel bar pushups
3 sets of 30 - strongly

 this is back

Side delts
3 sets of 12 with 15.

solid here too

BW 166.2
BF 11.4
W 57

feel lean and hard


ruck up tomorrow

datsit
DFQ

Monday, April 10, 2017

Military Press 135x 8x 3,32 kg squat cleans, floor pushups, crawls,rear laterals



Ah it's good to feel strong and recovered again! Finally I've got up from this trip.
This weight felt very very controlled and strong. Body parts all together and nothing yelling at me at all.
Wearing the XOSkin shirt was nice. Tight and supportive if not a little tight in the neck for me when pressing. A slight v might be better.It was hot in the gym today and the shirt definitely helped with that. We'll see how long it can go before it starts to smell :) That's it's thing, anti microbial and thermal control. Wicks away sweat, keeps you cool or warm and doesn't smell.

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 2
135 x 3 x 8 sets
every set was strong AS LONG AS I CRUSHED THE SHIT OUT OF THE BAR. Any rep I lost the crush grip was not as strong or solid. Set the grip, then torque it all as hard as possible THEN get under the bar and hold that tightness! Making all the difference for my press
Weight felt light in my hands and shoulder ROM is good and increasing still

Squat cleans


the 32 gave me a little trouble holding it in the rack but it's a PR! Either have to separate arms or start with the left; it's definitely weaker in the shoulder there.also trying to jump under it early doesn't work as well as the bell gets out in front. Still great overall and leg work. Love to feel that stretch reflex in and out of the bottom. I knew it felt good when I saw others do it!

Squat cleans
20 kg x 5/5
24 kg x 5/5
28 kg x 3/3
32 kg x 3/3 x 2

28 kg is the top weight for practice right now

Floor pushups
3 sets of 32 reps

no problem at all on the third set

Crawls
3 laps of 70 feet
strong

Rear laterals
 3 sets of 15 with 15

also strong

BW 166
BF 11.4
W 56.8

datsit
DFQ

Sunday, April 09, 2017

Loose light and strong ruck

This was very surprising! Legs felt loose, light but strong right out of the gate and stayed that way the entire time. Last week I thought I would  have to ease back into the full 12 laps one lap extra at at a time but I got all 12 today no problem and even got a timed lap in, too!

SO nice when the body cooperates

50 lb Ruck
12 laps
11 isometric squat holds
12th lap= 7:20 !!! not bad at all

Got to try out a new base layer from XOskin products and it felt great! No chafing at all, wicked the sweat away easily and kept me cool and warm at the same time if that makes any sense. It was cool this morning but I heat up so quickly and this worked perfect. Will make a great underlayer too I'm sure. Can't wait to try the compression shorts for heavy swings and rucking as well.

BW 165.2
BF 11.7
W 56.9

heavy presses and squat cleans tomorrow

datsit
DFQ

44 kg One Arm Swings 10 x 6/6,24 kg snatches 5 x 5/5,hacks PR,weighted pushups, side delts



It's always surprising how fast things fall off. This weight didn't particularly feel 'heavy' per se, but my timing and rhythm were all off for at least half the sets. Then it settled down and I felt more normal but man it took awhile!

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
44 kg x 6/6 x 10 sets

24 kg snatch


was going to do swipes but this grabbed hold of me again :) My biceps tendon felt fine after wednesday's snatches so I gave it a go. think it's going to be fine

16 kg x 5/5
20 kg x 5/5 x 5

not bad at all and the 24 feels like a toy now. Overhead position is still getting better

Hack squats
65 x 10
85 x 8
105 x 6
135 x 6
155 x 6 PR

nice!

Weighted pushups
bw x 10
32 lbs x 12 x 3 sets

Side delts
1 x 15 with 15lb
2 x 8 with 20 lbs

BW 166.2
BF 10.5 (post bath)
W 58

ok back on track now

datsit
DFQ

Thursday, April 06, 2017

Back to strength ruck

Strong again today. legs loose but strong. All aches and pains gone. Shoulders good after snatches too which is excellent. Bicep tendon in place

45 lb ruck
6 laps
60 min
no timed laps but 8 min per or slightly less
Tracy walked with no pack so good pace

BW 165.2
BF 11.4
BF ? forgot

ok getting back to normal

datsit
DFQ

Wednesday, April 05, 2017

Snatch Vo2 15 min, walking lunges,parallel pushups, rear laterals



This was harder than expected. Not physically but energetically. I'm still tired from the trip or something. Tired isn't the right word, 'flat' is closer but I'm definitely not energetic. Strength is fine just not particularly motivated; as much as I hate to admit that.

Reaching that goal I've been chasing for three years seemed to have let some of the air out of my tires. I didn't expect this. But I can see the tide turning already, I just need to get more sets and reps back in the tank and I'll re gain momentum.

Snatch vo2
15 min
30 sets
16 kg x 7 reps
210 snatches
7560 lbs

 Not hard but awkward. Didn't feel fluid or natural at first five minutes Actually once I got past ten the groove settled in but then i got tired!

15 min is still better than last week. Overhead position felt good. We'll see how biceps tendon is tomorrow but right now it's good and not talking to me

Walking lunges
4 sets of 40 sets
finally back into 4 sets! this was easy comparably to snatches
I think the snatches really are tapping into my high end cardio weakness

parallel pushups
3 sets of 30, 30 25

started good but petered out. I thought i'd get all three sets

Rear laterals
3 sets of 15 with 15

strong here finally

BW 165.6
BF 11.2
W 57

feel thick

datsit
DFQ


Monday, April 03, 2017

125 lb Military press, squat cleans,floor pushups,crawls, side laterals



This went well, AFTER the first four sets. Man it felt like I hadn't had a bar in my hands for years. Had a hard time setting my grip tight enough. When I finally did it went much better but it took a long time to get things to link up. Man when we say strength is a skill that's no joke. LOTS of moving parts to get everyone to play together. Strongly.

As well as proprioception. Remembering the 'feel' of everything working together is a key component of strength. Go away from it for awhile and it's very easy to lose 'touch' with your own body.
Just as their is good proprioception and kinesthetic awareness, so their is bad body awareness :(

Military press
stick x 5 x 2
bar x 5
65 x 4
85 x 3 ( it felt HEAVY, lol~)
85 x 2 better
105 x 3
125 x 3 x 8 sets  ( started ok then VERY strong last four sets.  easy, even

Squat cleans


SO EXCITED that these felt as good as they did. I went in thinking I would only be able to do them once every other week but I know they can now take the place of the belt squats. Plus, they include the clean so I don't need to do another workout just to get that in.

This means I can stay with barbell press every week and do the squat cleans everyweek as well. SO Much to explore and improve with this lift, including timing, but that's great! and this was also some serious lung work too! good news is that the position felt great, the squat even better and a nice stretchy bottom position helped.

I can go deeper but nice and elastic is the main thing

squat cleans
16 kg x 5/5
20 kg x 5/5
24 kg  5/5 x 3 sets

this will be a monster with a 32 kg!

Floor pushups
2 sets of 30
1 set of 25

got tired fast on this

crawls
3 sets of 70 ft

side delts
3 sets of 12 with 15's

BW 165.3
BF 11.2 %
W 57.2

datsit
DFQ

Sunday ruck, easing back


Spring has sprung, the house across from mine :)

A day late on the report but it was a good ruck. I knew I had to take it easy coming back, and I was right. I had thought 1.5 hours would be about right and it was about 10 minute too much, lol.
Eight laps was good, the last one was actually tough! Shit, take ONE little down week, not even OFF, and  you lose so much condition. Ack

SO I'm glad I took it slowly

50 lbs ruck
9 laps
1.5 hours
8 iso squats

BW 164.3
BF 11.4
W 56.8

I guess not being able to really train legs for enduance for over 20 years took a toll. It'll be awhile before the conditioning really sticks

datsit
DFQ

Saturday, April 01, 2017

40kg One Arm Swings, 15 lb CB swipes, 16-24 pyr snatch,bar hack squats, weighted pushups, rear laterals



Today went well, despite the crick in my neck, then my t spine, then my neck again on the other not really "clearing".Nothing scary just literally, a "pain in the neck". Oh and som QL tightness as well. Haven't felt that in ages
Brought back memories of the bad old days of constantly being tweaked, needing/wanting to work on it to clear it and not having it come all the way out.
Just irritating. Too much flexion and not enough body maintenance gets me everything. I actually was starting to think I was immune but this is a very good lesson that I am not. Indeed will never be. A very very gentle lesson too, thank you very much

Everything felt slightly foreign , even too stiff until enough sets had passed to really warm me up and re set my groove.

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 5/5 x 10 sets

good height, good float and virtually no cardio stress. Think I'll have to go up to 7's or 8's. I think I can still keep high power up on that many with not much more CV stress

Swipes


thought this might be  a good addition haven't done these in years and they felt perfectly natural right out of the box.
Five sets of 10 with 2 15's no problem

Snatches
Didn't think I'd do these but I wanted to see
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5 x 3

felt good. overhead no problem

Weighted pushups parallel bars
BW x 10
32 lbs x 10 x 3 sets

easy

Rear laterals
3 sets of 12 with 15's

BW 163.4
BF 11.9
W 56.7

Im sure my weight will rise in accordance with my loading. No worries now

medium ruck tomorrow and back on schedule the next week

datsit
DFQ

Thursday, March 30, 2017

Easy ruck start back

Neck and t spine were pretty tight after yesterdays training and all that plane sitting. Got through and surprisingly strong 4 laps in the ruck with 45 lbs and my legs felt loose and strong. strange.
After the ruck i spent 30 + minutes doing serious super nova ball body maintenance and lots of front panel release. Pulling me into flexion big time

I didn't want to do the ruck my neck and upper back were that tight but I thought it would be better after and it was

45 lb ruck
6 laps
42 minutes
8 min per lap average

BW 63
BF 10.9
W 58.?

this will be interesting as real training resumes
No creatine  yet

datsit
DFQ

Wednesday, March 29, 2017

Back to work

Back from a wild, short and hard trip to Israel and the SFG cert. Overall things went great; we got upgraded twice to business class and that made the travel easier but it's still a 15 hour travel time not counting to and from the airport and layover time. Basically we were traveling  26 continuous hours or so before we got to Israel
Then of course the jetlag.
But it's not easy at all working 12 hours in what essentially was the middle of the night just a few days ago!

It went great, though. Fabio Ronen and Benny treated me so well and with so much respect it made me feel right at home again.
And I learned a tons of new, subtle but crucial skills from Fabio for the get up and the kb press. really cool stuff.

AND I lost the five pounds I've been trying to.

When I left for Israel I was 167 or so and 11.2 % BF. This morning I was
BW 164.8
BF 9,1
W 59.3!!!

So pre Israel
167 with 148 lb lean and 19 kbs fats
post israel
 164.8 with 150 lbs lean 15 lbs fat

that's just weird as I thought the loss was muscle! definitely smaller

Slept all night last night and felt pretty good today'

Speed swings
22 kg x 15;15
10 reps per arm
12 min
240 reps
11.616

wasn't hard but not easy either. good to go the first five minutes then it got tough. last 2 min were hard energy wise

Walking lunges
3 sets of 40 feet.
knees stiff from not enough stretch and so much standing

Parallel pushups
3 sets of 25
strong

Side delts
3 sets of 12 with 12 lbs
nice and light felt good on the muscle

ruck up tomorrow

datsit
DFQ

Monday, March 20, 2017

130 lb Military Press 8x3,32 kg Belt squat,floor pushups,crawls,side laterals





This was about as good as my press can get. Everything went well, and easy. Using the torque setup with my grip makes a HUGE HUGE difference. I feel like I can leave my fingerprints on the bar!! and that makes the drive phase so much stronger

this was as strong and easy as I have ever done this weight

Military Press
stick x 5
45 x 5
65 x 5
85 x 3
115 x 3
130 x 3 x 8 sets!

32 kg belt squats
4 sets of 15  strong and deep!

Floor pushups
3 sets of 35

solid but not easy

Crawls
3 sets of 70 ft  fast!

Side laterals
3 sets of 12 with 15s

Off to Israel tomorrow to assist at the SFG. First cert back since I left 3 years ago, right after the Israel SFG. ironic a bit :)

datsit
DFQ

Sunday, March 19, 2017

Steady ruck , getting back to strong

Very happy to feel my legs loose and strong this morning when I started my ruck. Quite the difference than just on Thursday. And they stayed that way until the 9th lap when they, and I started getting tired. Finished fine though and it capped a good week; I'm on the comeback strength and endurance wise.
Two full weeks after the swing test, not too bad

Definitely took it slow, and I finished up at 2:05 total time. I stopped and chatted a bit and didn't rush at all, these small breaks really let my legs loosen up and stay loose. No timed laps at all

Probably an 8:10 pace

50 lb Ruck
12 laps
11 iso squats
2:05

Finished feeling relatively fresh

BW 167
BF 11.2
W 57 %

so strange still

130 lb presses tomorrow
datsit
DFQ


Saturday, March 18, 2017

44 kg One Arm swings, 24 kg snatch practice, bar hacks, weighted pushups, rear laterals



Finally a very strong day! Warmups felt light and powerful and when I got to the first set with the 44 kg it felt very light in my grip. Always a good sign!
Fives are so just the perfect rep count for me; I can be strong and powerful and not have to hold back at all. And the multiple sets give me a "background" of endurance. this is what built the foundation for all those five minute tests and I'm glad to be back to it. It's the base.

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
44 kg x 5/5 x 10 sets
100 reps
9700 lbs tonnage

KB snatch


The last time I was heavily into snatching I never swung anything heavier than the 32 kg and so the 24 always felt like a big weight to me. Now, after doing 200 rep workouts with the 48 on a regular basis the 24 feels like a toy.
That's nice for a change

16 kg x 5/5
20kg x 5/5
24 kg x 5/5 x 7 sets

easy. over head position has already gotten better than last week

barbell hacks
65 x 10
85 x 8
115 x 6
135 x 5
145 x 5
strong too!

Sandbag pushups
bw x 12
32 x 12 x 3 sets

strong too!!

rear delts
20 lbs x 3 sets of 12

BW 168.8 WTF!!!
BF 9.5 ( after bath)
W 59.1  ( highest in forever)

I have no idea what's going on, Ate 2500 cals at the most yesterday. 99% clean ( 2 cookies and 1 piece of toffee) and gained 1.3 lbs overnight? Also haven't had creatine for 4 days.
This is officially weird now

long ruck tomorrow.  The plan is to just keep doing what I've been doing and see where this plane lands

datsit
DFQ

Thursday, March 16, 2017

Just Ruck



Still not easy. Felt fine getting started but legs are still not light and strong. Definitely got better each lap and speed was good ( 7:45 average or so) but I definitely didn't feel strong

But it got done

45 lb ruck
6 laps
ave time 7:45
55 min total

BW 168 !!! WTF?
BF 11.2
W 57.5

ok both creatine and red meat are out for awhile. they are the only things that have changed I'm not liking this. I don't want to be over 165

datsit
DFQ

Wednesday, March 15, 2017

Snatch Vo2 30 sets, walking lunges, parallel pushups, side laterals

Back to the world of snatch Vo2. Started out easy with just six rep sets for the first ten minutes, then finished up with sevens for the last five. No problem form felt great. First time, really, in my oly shoes and I was focused on being as efficient on the lift as possible, not going for the deepest hinge, etc,. Performance efficiency, not max power.
Hands felt great as did shoulders.
Back to sitting on the stability ball at my desk and my back feels normal again. Those damn chairs aren't stiff enough seat lately.

Snatch Vo2
15:15
10 min 6 reps per set = 120 reps
5 min 7 reps per set = 70 reps
total = 190 reps
6840 lbs

RPE 6

walking lunges
4 laps of 40 steps
unbroken
strong and easy

Parallel bar pushups
3 sets of 27
strong also

side laterals
3 sets of 12 with 15 lbs

no problem

BW 167.1
BF 11.2
W ?

this seems to be my new range . Not happy but don't want to eat less. I'm eating cleaner than usual too

ruck up tomorrow

datsit
DFQ

video from 2008, very close to my PR of 80 sets of 8 in this 15:15 thing
I love the kb snatch

Monday, March 13, 2017

125 lb Military press 8x3, Goblet squat,floor pushups,crawls, rear laterals



This was so solid. easily the best I've done this weight and probably my best press technique and form yet.This is definitely a better main press for me than the kb

It's all coming together

Military Press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 3
125 x 8 x 3

very strict and easy

A few things; one I REALLY  set my grip; an angled Rippetoe grip and applied my torque to it and didn't have even ONE little bicep tendon twinge the whole workout! that's a first! weight felt light, bar path felt great and man I love triples

Goblet squat
20 x 3
24 x 3
32 x 3 x 2 sets

this is still not the move. felt my biceps way more than anything. Oh well. Back to belt squats. the move was easy enough though

Floor pushups
3 sets of 32

easy and fast

Crawls
3 sets of 70 ft

strong here too

rear laterals
3 sets of 12 with 20 lbs

BW 167
BF 11.2
W 57.3

definitely hydrated. Feel lean and hard.
Back on track

datsit
DFQ

Sunday, March 12, 2017

Very slow long ruck



It must be an adrenaline dump aftershock. Everything has been heavy this week and I've been extra stiff and sore.

Today was no exception and the first laps of the ruck let me know it was going to be a hard slow slog. If I made the full 12 laps

Which was in question from the start. And I was ok with that. I'm easing back in and I'm not stressed at all. But I was waiting, and waiting and waiting to loosen up.

And I finally did.
90 minutes into the walk :)

THEN I felt good and picked up pace

Lots of stopping and just letting my legs shake out. during laps and no timed laps at all

50 lb Ruck
12 laps
11 iso assisted squat stretches
2:05 min

BW 167
BF 11.1
W 57.8

Back to the bar tomorrow and 125 lb presses

datsit
DFQ

Saturday, March 11, 2017

40 kg One Arm Swings 10x5/5, 24 kg snatches 5 x 5/5, hacks, pushups, side laterals



Ok this felt heavy. Actually I was just sore and stiff. Even at low volumes my body is taking time getting back to this. It's fine, just the price of admission.
Good sleep and stretchoug, Just had to go slow

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 4/4
40 kg x 5/5 x 10 sets

Good power height and groove. Just stiff

Snatches


these went well too. My hands a bit sore already from Wednesday. Will ease back in slowly here
Good news is overhead position is as good as it's ever been! Way way better than how it was when I decided to stop forcing it and work on flexibility and mobility. Only better from here on too

16 kg x 5/5
20 kg x 5/5
24 kg x 5/5 x 5 sets

Hacks
65 x 10
85 x 8
105 x 6
115 x 5
125 x 5

easy

Sandbag pushups
bw x 10
32 x 10 x 3

strong

side laterals
3 x 12 with 15

good ROM at top

BW 166.2
BF 10.0
W 57.9
( after bath)

that's back on track. Have no idea is it matters but cutting out the oatmeal seems to have helped ?
Weird

ok long ass ruck tomorrow.

datsit
DFQ


Thursday, March 09, 2017

Ruck back

Wow, that was hard Just an hour with just 45 lbs but it felt like I haven't done it in eons. Legs just didn't get into it at all for 30 minutes then loosened up enough to finish.
Yeesh, condition doesn't stay for long does it?

But man it shows you how much work you were actually doing ,lol

45lbs
6 laps
60 min
3 iso squats ( just to stretch the legs!)

BW 166.6
BF 12.7
W 56.3

who knows? 5 gm creatine today

day off then 40 kg swings on Sat

datsit
DFQ

Wednesday, March 08, 2017

20 kg Speed Swings 12 min, 24 kg Snatch, walking lunges, parallel pushups,rear laterals



Seriously sore from a lot handstand work yesterday, walking INTO the mirror and playing on the TRX. Waay too many attempts and my FOREARMS of all things are cooked. Have to remember my own advice: 1) don't be greedy and 2) make haste slowly.

After all these years of being seriously confined to my workout for my swing goal I have to be very very carreful about introducing too many new moves into the schedule. Especially too fast.
Already guilty of that but I am backing off as we speak.

In fact I probably will stay with the barbell press instead of adding the kb as the bar just works so well. My fear about the handstand is about my lower back, not my shoulders. That serious lumbar curve I've developed is, I realized , in result of my attempts to fix my old back injury. And it did, indeed fix my back.

I was flat back and flexion dominant and I worked HARD to develop a decent lumbar curve which I now have and is reflexive. That rib down, hollow position ( where I lived for most of my life) is not good for my discs and one thing I never want to re experience again is low back injury and the accompanying pain! Not for ANY move or lift

But I think the snatch is probably good to go so I will play mostly with that and the kb press occasionally

Sore overall from Monday too so I went light today

Speed swings
20kg x 12 min
240 reps
10,560 lbs

this felt like the perfect weight and time for breaking back in

KB snatch
16 kg x 5/5 x 2
20 kg x 5/5 x 2
24 kg x 5/5 x2
20 kg x 5/5
16 kg x 5/5

best overhead position  I've had in ages. Probably as good as the best I've done before my shoulders went nuts after my TKR
And plenty to work from too, this is just the start.
very pleased with my overhead mobility progress!

Walking lunges
3 laps of 40 steps

felt like I've never done these before! legs tight and sore from the kb squats ( which I am also not adding in. Going to switch out belt squats with Goblet squats done flat footed AS a squat mobility move


Parallel bar pushups
3 sets of 25
feel solid

Rear laterals
3 x 15 with 15s

4 am BW 168.4!!!!!
         BF 12.9
         W 56.3 !!!!??
1 pm after morning fasting and just green tea and one handful almonds

BW 166.4
BF 10.0
W 57.8

ok this is crazy! no creatine since Friday AND eating super clean all week, and lightly.

ruck up tomorrow, haven't done this in a week + should be interesting

datsit
DFQ

Monday, March 06, 2017

Back to work: KB Press, KB front squat, floor pushups, crawls, side laterals



Took off from rucking yesterday. I had fantasies about 60 lb ruck for 6 miles but I was still in the glow sunday morning when it was wet cold and nasty out and I just decided to stay comfy and enjoy my victory and celebration a bit longer

Today was the start of new things though, finally done with this three year quest. Now onto new( old things) and the KB press is one of them

Started playing with the Cashin clean, Ed Cashin technique of catching the clean with a very vertical forearm , as if in a bottom's up clean position. First try at it for real but it felt very good. Video looks like I have to lower my fist a bit to get it under the chin but it's a great start and the press felt STRONG!
Shoulder too

better angle of it here on this work set with the 24 kg


KB press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 2/2
28 kg x 2/2
32 kg x 2/2
24 kg x 3/3 x 6 sets

KB front squat


Wow, the last time I did these my knee didn't bend near as much as it does now yet the technique I used today was from them and it didn't fit. Have to toe out a little more and open the stance up too. I was feeling a little hammy tightness from the handstand kickups ( of all things after that!) but I was being cautious and it shows in the video.
these will alternate with goblet squats too in the future

 2 KB front squat
2 16s x 5 x 2
2 24s x 5 x 2

Floor pushups
2 x 35
1 x 21!!

serious arm death- no creatine for three days ,lol

Crawls
3 sets of 70 ft

Side laterals
3 x 12 with 15's

BW 167
BF 12.8
W 56.3

feel bloated and full :)  time to get to work again

New Monday Schedule
Week A                             Week B
barbell press                      KB Press
goblet squat                       2 KB Front squat
floor pushup                      Floor pushup

good start back

datsit
DFQ

Saturday, March 04, 2017

48 kg 5 min Swing test 60th Birthday Challenge COMPLETED



I tested my spirit and it shone through even better than I had hoped! This test was really getting to me the last two weeks. I was getting scared and I couldn't find a calm space in my head about it. It was the culmination of three years of training and preparing; for a goal I really wasn't sure I ever would achieve.

But now it was at hand and I was nervous. The last test with the 44 kg was stinking hard. Very hard and I wasn't sure how the last few sets of this one would go. Especially since I had just change my technique a few months ago. Sure, it felt better in practice but would it hold up? I wasn't sure. Plus I hadn't tapered at all for those other tests, would the taper help or hurt.

Then there was the creatine. It should help my cardio but I would worry it would also cause me to pump up too fast and or cause cramping. Another unknown. Sure this was my first attempt but, to be honest, I don't wan't to do this again :) SO I had to make it this time

I was nutting up pretty hard behind this until I saw an old video my first test with the 36 kg and the headline "preparing to test my spirit with the 36 kg"

YES! This is what it's all about! Testing my spirit. NOT being attached to the result but the effort and the experience. As soon as I got my mind wrapped around that I calmed down and the last two days were amazing.

I was in the zone, calm and relaxed and yet with a very pinpoint focus. As the day proceeded all else faded into the background but the test itself did not take center stage. Just a centered focus on readiness. Mushin. Exactly what I was searching for.

I slept well. My body felt great. My weight was a few pounds heavier than desire but still light. My back shoulders and muscles felt ready.My mind was clear.

I wanted to go into this calm and cool and here it was.

The last speed day workout gave me such confidence and I know I needed to focus on that and not the bell. Just the technique. I wrote this yesteday morning and  this was also key to staying calm. Just focus on the 'launch' technique and nothing else. Do it JUST like a Wednesday speed day.

So I did. Five minutes is so short but it can seem like an eternity at the same time.

Stupid phone ran out of storage after the sixth set but Joe got the whole thing on his which is on facebook if anyone's interested.

It went so well. The first five sets were seriously strong and my wind was perfect. I didn't even have to take off my shirt ( a sure sign I am working very hard as I overheat) . The sixth set was strong but I could feel "it" coming on; the shortness of O2, the buildup of lactic acid in the glutes. The mental doubt.
Seven was strong, and even eight but set nine was very tough, I was double breathing now and I didn't care, I just needed more oxygen. Set ten was sketchy, especially the last few reps but IT GOT DONE!

Three years in the making!
 What a relief and pride!

then I did some handstands and although the overhead wasn't great I could hold myself up no problem with a spot- waaay better than my last attempts when I couldn't even support my weight! this will come back I know it and the military press is the reason.

Swing test
48 kg
10 reps per arm per 15 seconds
10 sets
100 reps!

Mission accomplished and my 60th Birthday challenge completed.

Handstands with spot
about 6 sets of holds

Hack squats
65 x 8
85 x 8
105 x 6
115 x 6

BW 166.8
BF 11.1
W 57.4

ok tomorrow is my Birthday Ruck 60 lbs for  6 miles!

datsit
DFQ



Wednesday, March 01, 2017

24 kg speed swings 5 min, pyramid to 48 kg swing 1x5, walking lunge, parallel pushups, rear delts



Last workout before the test. It went very well although the creatine has my weight up to 167.6!! this morning despite eating as clean as I have in awhile. Skipped it today but will take some tomorrow but not Friday.
Don't want to worry much about my weight as the test is enough but I would love to wake up at 165 on Saturday morning. If not, no worries.
I also don't want to contract too hard, and pump too early during the test as that will slow me down. Don't laugh, it happens and it's not good for strength endurance stuff like this
I do want to top off the ATP - CP stores for the test but I think between SOME creatine, lots of red meat I've been having and the taper I should be good to go.

I have to keep remembering that this test is a test of my training spirit, and that's all. I would love to get through this strong with room to spare but the most important things are that I get through it uninjured and that I finish.

Everything else is icing on the cake.

Training felt great today and the 5 minutes went through so fast I couldn't believe it. And I went through each set and rep as hard and powerfully as I could. I know it's half the weight but it was a solid mental rehearsal for me

Speed swings
24 kg
10 sets of 10
100 reps in five minutes
5300 lbs

32 kg x 5/5
40 kg x 3/3
44 kg x 5/5
48 kg x 5/5

no transfers; parked the bell and re started.
This was just what I needed. Some crisp tight reps with some heavy bells but nothing that tapped my reserves

Walking lunges
4 sets of 20 feet, slow and deep

again, a perfect choice of workloads.

Parallel pushups
3 sets of 15

Rear delt laterals
3 sets of 10 with 15s

BW 167.6
BF 12.1
W 56.8

what I don't get is that if the creatine is holding water why isn't my water percentage higher? strange. But I have never gained any mass from creatine ever before. this stuff is the real thing if increased muscle size strength and power is what you are looking for. Crazy I have to moderate it :)

datsit
DFQ

Monday, February 27, 2017

120 lb Military press 8x3, 48 kg belt squats, floor pushups, crawls, side laterals



Pretty solid easy session. Technique held up well although I did use a more diagonal grip ( plus torquing) grip in the bar, and a wee bit closer. The angled grip and the torquing really helped maintain better contract and grip strength on the bar which before, would come and go. I really need to crush the hell out of the bar for best strength.
I've tried this before  but I think it's going to work now

Military press
 stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 3 x 8 sets

48 kg belt squat
4 sets of 10

this actually felt a bit heavy for some reason ?

Floor pushups
3 sets of 30

also not as easy as expected

Crawls
3 sets of 70 feet

these were fast, light and easy

Side laterals
3 sets of 10 with 15

these were strong too

BW 165.4
BF 12.2
W 56.7

have to stay strict this week. want to be no more than 165 for the test

ok off tomorrow stretch and roll

datsit
DFQ

De Load ruck

Dropped the weight by 5 lbs to 45 and dropped the laps from 12 to 9 for the start of my taper week.
Worked perfectly; just enough to feel like I was working but not overly fatiguing.
Overall time was fast but I only timed one lap the last one for a 7:40 pace, which felt like the rest of them
Glutes were tired at the start but warmed up well

45 lb ruck
9 laps
9 iso squat holds
9th laps 7:40

BW 165
BF 12.1
W 57.3

after bath

easy press day today as I get ready for this weekend

datsit
DFQ

Saturday, February 25, 2017

48kg One Arm Swings 10 x 5, hack squats, sandbag pushups, rear delts



Decide to stay with the 48 kg but only go for five rep sets. Cut the volume and keep the strength up.Very happy with the workout, the grip was strong, the groove felt great, the height was the best ever and the power very high. Barely broke a sweat. Just what I wanted from this. Stimulating but not intimidating at all. Left feeling fresh

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 x 10 sets
50 reps
5300 lbs

Hack squat
65 x 8
85 x 8
105 x 8
135 x 8
155 x 6 PR!

very strong. lots left

Sandbag pushups
bw x 12
32 lbs x 12 x 3

Rear delts
3 sets of 10 with 20's

BW 166
BF 11.2
W 57.6

Shortened ruck tomorrow. 8 or 9 laps instead of 12 with 45 lbs instead of 50

Here we go!

datsit
DFQ

Friday, February 24, 2017

Thursday 45 lb ruck, surprisingly easy and fast

A day late on the report but yesterday's ruck was excellent. I didn't expect it but when I started out I felt light and loose from the start and the ruck felt light

My pace was quick too, from the start and my legs turned over easily and no extra glute tightness. Off creatine for the last 4 days and not sure if that made a difference but today was good

Didn't want to push hard at all so i didn't time but curiosity got the best of me and I timed my last lap

7:40  which felt the same as the rest. this is fast for a thursday. A good sign

45 lb ruck
6 laps
51 min
 last lap = 7:40

BW 166.4
BF 12.9
W 56.7


Wednesday, February 22, 2017

20 kg Speed swings 20 min, walking lunges, parallel bar pushups, side delt laterals

I went back and forth about how long to make this session and decided on 20 minutes, as much for mental strength as any physical adaptation.This will be, essentially, the last tough workout I'll have until the test march 4 and I wanted it to be good.

But I decided to lower the bell weight to 20 kg to maximize power output without maxing out my CNS
It was excellent

I didn't even glance up at the clock until 16 minutes had passed,a new record. Plus NO double breathing. It was not that hard and mentally I was checked in well. Exactly what I need(ed)

20 kg speed swings
15:10 x 10
20 mins
400 reps
17,600 lbs

Walking lunges
3 laps of 40 steps,

strong too. taking shorter steps really allows me to let the knee move over the foot more stretching the quad and the calf/ankle as well. I've been overstriding and not getting enough knee flexion

Parallel bar pushups
3 sets of 25

not bad.

side laterals
3 sets of 12 with 15  strictly

No creatine for the last two days. I don't like my weight climbing like this. I should be UNDER 165 so off the creatine and really cutting back on sweet anything.

BW 166.4
BF 13.0
W 56.1

now that's just weird

ok ruck up tomorrow

datsit
DFQ

Monday, February 20, 2017

115 and 120 lb military press 8x3, 48 kg belt squats, Floor pushup All time rep PR, crawls, rear delts



It's all easy when it's light. And the reps are low :)

Dropped down to ( what I thought was ) 120 lbs ( first four sets were 115), brought my grip in a tag ( to really get the forearms vertical and lowered the reps to three and MAN it felt great! I thought out load " why doesn't my shoulder feels this good on max weight/pr days?"

But I forgot to put the 2.5 lb plates back on that Glenn and I was sharing til I figured it out for the last four sets. didn't feel any different. It's incredible though just how much a difference 5 lbs can make in this movement!
I think speed work and chains might actually be good for training this. AND  a max effort day as well. Have to think this through.

Perhaps
KB press max effort
bottoms up press max effort
24 kg see saw press max reps

for the speed day it would be just like bench speed day, 8-10 sets of 3 with short rest and triples at 70 % ( which ironically is about what I used today-115 lbs!) THEN like bench speed day, take 2-3 singles above the training weight.

This could work!
Alternate weeks though not two pressing session a week

Week 1 speed press
Week 2 max effort press
Week 3 speed press
Week 4 max effort press

and so on, alternating.

Military press
stick x 5
65 x 5
85 x 5
105 x 3
115 x 3 x 4
120 x 3 x 4 sets  duh!

best form though yet

48 kg belt squats
4 sets of 10
strong but legs are tired and sore. needed to back off a bit in volume

Floor pushups
1 x 60 !! All Time PR
2 x 25

had video taken but someone ( you know who) forgot to turn it on. oh well it was seriously strong. WAAAY stronger than my last pr of 50. I will do 65 next time I test this. and now I can see that 100 continuous is possible . On a good day. A very very good day.

The subsequent sets of 25 were in amazement though. I expected to drop to tens!

Crawls
 3 sets of 70 ft

low and fast in the pouring rain!

Rear delts
20 lbs x 3 x 15 12 12

BW 4 am
166.4
BF 12.1
W 56.8

after bath 1 pm
166
9.9

datsit
DFQ

Great tutorial on the OH press by Brian Alsruhe a strongman competitor MONSTER . Great coach too




Sunday, February 19, 2017

Slow and steady ruck



I was somewhat hoping my legs and hips wouldn't be trashed today and I might get some fast laps in but that wasn't the case. All good stuff, but my glutes and upper legs and calves were tight right from the start and I knew there wasn't going to be any fast anything.
So I slowed the pace and just went for steady with more than few breaks to just stand there and let the legs lighten up. that actually helps quite a bit,kind of the same way a walking break loosened up the legs when I was doing long distance running.
Tight legs are slow and fast fatiguing legs.

But it was cool and overcast and beautiful out  and my mind was in the moment for a change and that was great.

50 lb ruck
12 laps
11 iso squats varied stances
2 hours even

 BW 166
BF 11.9
W 56.7

interesting

Military press tomorrow, 120 or 125 for sets of 3
starting the taper slowly now

datsit
DFQ

Saturday, February 18, 2017

48 kg One Arm swing 10 x 10/10 ( time PR), Hack squats,weighted pushups, side delts



Tough one today, although not for regular reason. Tracy and I went out to dinner last night; a combination of Valentines Day and my coming birthday. I ended up drinking a bit too much wine and was feeling it this morning.
Didn't matter, you play, you pay.
And I paid. And it was still strong. But I won't do that again.But the groove held, the power was good and my wind was good, Good enough for a total time PR of 30 min for all 200 reps
Hard to believe I am going to do 100 in five minutes in two weeks, lol
At least it will be over fast.

I pushed things today to really get the feeling of how hard it's going to be for the test and how I will have to talk to myself as it gets tough. Today was good and my mind, and concentration is coming back online too. Not a moment too soon.

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 10/10 x 10

The toughest part was my grip. Strange as that has not been hard at all. But I held on :)

Hack squats
65 x 8
105 x 6
125 x 6
135 x 5

legs were a bit jelly from the swings

Sandbag pushups
bw x 12
32 lbs x 12 x 3

strong

Side delts
3 sets of 12 with 15
slower and stricter
shoulders were cooked too,lol!

BW 166.8 !!
BF 11.0 !!
W 57.8 !!

this is so freaking weird!
to have my weight so high my bodyfat so low AND my water SO High is so weird. Waist is good though.

big ruck tomorrow, last hard effort. As Glenn says, 'we'll see who's home"

datsit
DFQ

Thursday, February 16, 2017

Fast and hard ruck



I wasn't sure I was going to get to this as the storms were very intermittent but 10 min later than normal the skies cleared and I was off.
Two things were immediately clear; my glutes were very sore and I was still able to walk fast. Weird. Energy was good but I was hungry and the sooner I finished my six laps the sooner I could eat. I was able to keep a very quick pace for all six laps. Probably 7:48 or so continuous not including the 4th lap. this is new

45 lb ruck
6 laps
4th lap 7:39 !
52 minutes

definitely NOT going to ruck the wednesday the week of the test. even though this is short it's tough on the legs.

BW 166.2
BF 12.9
W 56.7

must not be getting enough water! strange

datsit
DFQ

Wednesday, February 15, 2017

24 kg Speed Swings 12 min,walking lunges, parallel bar pushups, rear delt laterals

Solid but pretty easy training today; and it still was hard. The ass end after a hard three day weekend workload and I was semi recovered but not fresh at all during the swings,
Plus yesterday was a ton of demonstration work from gait and running to get ups and even snatches,  plus the dentist. Long ass day and fast too.

Nothing wrong today just tired and some times it seems the lower number workouts are harder to get going for as I expect them to be easy and it's not. It's still 240 reps in 15 sec blocks for the "light day" and it's no joke

24 kg speed swings
15:15 x 10
12 min
240 reps
12,720 lbs  decent

a little trouble finding the groove but it was ok, but just ok. wind was ok too.
OK :)

Walking lunges
4 laps of 40 steps

these were strong

Parallel bar pushups
3 sets of 26
very strong

rear delts
3 sets of 15 with 15

easy

BW 166.2
BF 12.6
W 56.8

just weird, feel good tho

ruck tomorrow if the storm isn't too bad

datsit
DFQ

another day at the office


Monday, February 13, 2017

140 lb Military Press 5x5 PR!! 44 kg belt squats, floor pushups PR, crawls, side delts



Thank goodness! I was truly not sure I would get this, even as the first four sets clicked off strongly.The groove felt good but my left biceps tendon was jumpy, never really messing up but threatening to.Did not give me confidence for the last reps.

But my mind was strong today. Well the 'over mind' was strong enough to shut up my monkey mind long enough to get the job done

Stopped actually thinking of technique and 'talking myself' through the set and told myself to just 'push it' and it worked great. Teshik was, though, bar high on chest big arch, then push back into a bigger arch on the negative. worked well, bar speed was good thoughout. Could really feel my triceps from the start.

AND I didn't get my warmup bath and thank messed with my head a bit before I let it go. Just freakin' shut up and do it.

Military Press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 3
140 x 5 x 5!! PR

44 kg belt squats
 4 sets of 12
solid

Floor pushups PR
3 sets of 35
strong all the way through

Crawls
low belly 3 x 70 ft

side delts
3 sets of 12 with 20lbs

strongest with 20's ever

BW 165.8
BF 11.9
W 56.9

all good, tomorrow stretch and roll

datsit
DFQ

Sunday, February 12, 2017

All time PR Ruck

Today and this lap time, was a very nice surprise! Felt great coming off yesterdays workout and my legs felt loose and light from the start.
Cool, but dry and not freezing weather helped too.
Even the first few laps felt fast and when the 4th lap timed out at 7:31 I knew I might have a chance at an all time PR . Decided to try it on the 8th lap instead of the last one as lately even when I start fresh I hit a but of a wall on laps 10 +

My old PR was 6:49 so I knew I had to do the first half in 3:20 or so so have a chance and when I past it in 3:15 I really started to push. Must have slowed a bit but still got  6:39 for an all time best and a 10 second pr! pumped!

Felt a bit cooked though after and settled into steady pace til the last lap. That, surprisingly, timed out at 7:12!! and my legs responded well when I stepped on the gas a little

Best three timed laps ever when put together. The 6:39 is a sub 14 min mile. Not bad with a 50 lb ruck

50 lb ruck
12 laps
11 isometric squat holds
4th lap 7:31
8th lap 6:39 ALL Time PR
12th lap 7:12!
 1 hr 52 min

BW 165.8
BF 12.3
W 56.3

OK now to get my shit together for tomorrow and hit 140 for 5x5 in the press!

datsit
DFQ

Saturday, February 11, 2017

44 kg One Arm Swings 10x10/10, hacks PR, sandbag pushups, rear delts



Couldn't have asked for a better or stronger session. The bell felt light, moved as fast as it ever have, the groove held for ALL reps and sets and recovery between sets was stellar.

Having that groove down, though, really is everything. I'm just not fighting against myself anymore. My efficiency in producing power with this groove is finally there. I have that launch position and I am staying in balance.

Just in time

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
44 kg x 10/10 x 10
200 reps
19,400 lbs

Barbell hacks
65 x 8
95 x 8
115 x 7
135 x 7
145 x 6 PR

Super strong too

Sandbag pushups

BW x 12
32 lbs x 3 x 12

best my shoulders have felt on these in weeks

Rear delt laterals
3 sets of 12 with 20 lbs

solid

BW 166.6
BF 11.2
W 57.6

nice
and lean :)

long ruck tomorrow. had to miss Thursday for Tax appointment no worries it was also a HUGE ass rainstorm

datsit
DFQ

Wednesday, February 08, 2017

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

 A good workout whose challenge was more mental than physical. Nasty, swampy , humid in the gym today but that's much better than freezing cold.Knowing I had such a long consistent session was the toughest part and mentally I had good prep time. But it's a long time to hold your shit together for so many reps. But it got done

Didn't look at the clock til 10 min had past and I wish I had made it to twelve. But I put my head down and just thought " one rep at a time. One set".
It worked well.
Speed and power output were good. Lower back tight on the right arm about 3/4 the way through but I've been tight and sore the last week.Very odd but I think the creatine has something to do with it.I'm contracting harder or something. and I haven't had enough stretch and roll time. Base line but  I need some seriously deep sessions too. The challenge there is mental too. SO much going on on all levels.


24 kg Speed swings
15:15 x 10
18 min
360 reps
19,080 lbs
Heartate about 155
No double breathing. Wind good.

Walking lunges
3 laps of 40 ft unbroken

strong today

Parallel pushups
3 sets  of 26  easy

Side delts
3 sets of 12-15 with 15's
these are getting stronger with more ROM all the time

BW 166.8!!!
BF 11.5
W 57.4

that's crazy

No ruck tomorrow. tax appointment with CPA. Really looking forward to getting this done and done!

datsit
DFQ
Great gift from my my great friend Glenn. Embrace the Suck indeed!

Monday, February 06, 2017

135 lb Military press 5x5,40 kg belt squats, floor pushups PR,crawls, rear delts



This was easier and harder than expected. Got a better idea of the exact mechanics I need to use, and the sequencing, for this style to work. But i was a bit inconsistent in applying it. But, when i was out of position I could save  it strongly. When I was on it motored.
I also might need to have to rack position lower for the takeoff. Or, grow an inch or so :)

Military Press
stick x 5 x 2
bar x 5 x 2
65 x 5
85 x 3
105 x 3
120 x 2
135 x 5 x 5

still need a more 'easy' rack position. the better it sits on my chest the better my start, and if it starts right the rest is easy.
From the rack position after walkout I  have to simultaneously flex my lats, arch back and drive into the bar. If I time it right it flies. If not, it flies forward :(

40 kg belt squat
4 sets of 10

legs tired!

Floor pushups
3 sets of 34 PR! strong too!

Crawls
 3 set of 70 ft

lower position and slower

Rear delts
3 sets of 12 with 20

need a serious roll and stretch tomorrow! sore!

BW 165.4
BF 12.0
W 56.7

datsit
DFQ


Sunday, February 05, 2017

A slow, hard ruck



Well that feeling of 'I just can't get tired' ended abruptly this morning on my first lap of the ruck. My legs felt heavy and tight. All in the right places but I knew right away how much yesterday's super strong performance deplete me.

So I just went for slow and steady and it was fine. In fact I warmed up quite well into the second hour and had some decent laps, although I didn't time any laps at all. I was about 8 min per lap or thereabout.

The ruck took about 1:55 so it wasn't too slow. It was a serious effort though and I had to will my way through virtually every step :)

I knew the job was dangerous when I took it :)

50 lb ruck
12 laps
12 isometric squats ( needed to stretch!)
1:55

Nice cool and dry morning, Just about perfect

BW 164
BF 11.7
W 57%

this was unexpected

ok 135 lb press tomorrow

datsit
DFQ

Saturday, February 04, 2017

40 kg One Arm swings 10x10/10 , hacks, sandbag pushups, side delts



Just freakin' strong today! This is just what it's supposed to feel like! The weight felt light, the bell speed was solid, the groove was right on and my wind was strong. We did all 200 in 32 minutes but I could have gone even faster. I thought about doubling up the last two sets but thought better of it but I know I could have made it.
The bell felt like a 28 :) and I was so so happy with my groove and technique,it really saved the day. For the first time EVER I really know what the bottom feels like! I can hit the hole and feel like I am jumping out of it, with ALL the players contributing. The load is seriously distributed among the working muscles and nothing gave out first, just as it should be.

So some conclusions:

1) 200 reps for Sat heavy day is a must
2) light and longer for Wed speed day is a must
3) Red meat is a must
4) creatine actually works to improve strength, endurance and recovery
5) as in my squat and deadlift weight FLAT on my feet at the start and finish of the rep is vital. Back on my heels does NOT work well, heel or no heel.

One Arm Swings
16 kg x 5/5
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 10/10 x 10
17,600 lbs
32 minutes

A++ workout!

Hacks
65 x 8
95 x 8
115 x 5
140 x 5 PR!

seriously strong here too. Just feel like I can't get tired. It's been forever since I felt that in a training session

Sandbag pushups
bw x 12
32 x 12 x 3 sets

same here too. very strong

Side delts
3 sets of 12 with 15 lbs . BIG RoM here. shoulders feel great

BW 165.2
BF 12.1
W 56.7


ok lets see how the long ruck goes tomorrow. hope for some fast intervals too.

datsit
DFQ

Thursday, February 02, 2017

Fast ruck



Not great sleep last night and the rain was threatening so I almost didn't go. Glad I did. Perhaps one of the overall fastest per lap rucks I've done.
Just felt great at the start and got faster each lap. Weather was perfect; cool, overcast with a great breeze and no real rain.

45lb ruck
6 laps
52 minutes total!
6th lap= 7:33!

wow

BW 164..4
BF 11.9
W 57.0

weight's all over the place

rest up tomorrow then the 40 kg for 200 reps

datsit
DFQ

Wednesday, February 01, 2017

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



Very strong session today. Mentally solid as well. Didn't even look at the clock until 10 min had passed; I just went off Glenn's last rep. Breathing and wind were solid too as was the "launch" technique!
I am getting glute work like never before. It's a game of inches and degrees. I was doing "almost" the right technique and timing to maximize my hip drive  but not quite enough. Wow, what a difference. I feel like I'm jumping off a diving board now.

It will take some time though to really train up this specific motor pattern

24 kg Speed Swings
15:15 x 10
16 min
32 sets
320 reps
16,900 lbs

next week will be 18 min, then 20 min then back to 12 and then  nothing the week of the test.

Walking lunges
3 sets of 40 steps
getting easier too. a bit longer stride today

Parallel pushups
3 sets of 26

solid teshnik

rear delts
3 sets of 15 with 15
some good endurance on this finally

BW 167!!!! WTF?
BF 11.9
W 57.0

then, after bath at 1 pm
BW 165.4
BF 9.9
W 57.7

now that's just weird

ok ruck up tomorrow and the 40 kg on Saturday. things are back on course

datsit
DFQ


Monday, January 30, 2017

130 lb Military press 5x5,44 kg belt squat, floor pushups PR, crawls, side delt



Technique from last week held, AFTER I figured out what I was doing wrong the first two sets. Ack.
Not my best mental day as I was distracted with tax and money thoughts but hoped the technique would carry me though. It did as soon as I did it right.

The first two reps saw more bicep tendon slippage than I've had in months and I couldn't figure it out. Then I realized I was catching the lip of the rack on the walkout and realized I was holding the bar on my chest as I wanted, but too  LOW on my chest.

Once I put the bar right on the collarbone the rest of the technique fell into place. Dramatically. The weight felt light but there is no room for technical error on presses. You can't fight the groove and the weight at the same time.

This groove/technique is SO different than the static layback one that it probably will take a whole bunch more reps to really get it on auto pilot


Military Press
stick x 5 x 2
bar x 5 x 2
65 x 4
85 x 3
105 x 2
120 x 1
130 x 5 x 5

not bad once things got sorted. video above is set 4

44 kg belt squats
12,14,16,18

these felt very strong

Floor pushups
3 sets of 33 PR!

hard but strong

crawls
3 sets of 70 ft
strong too

side delts
3 sets of 15-12 with 15 lbs

out of steam in shoulders now

BW 165.4
BF 11.9
W 56.7

roll out tomorrow

datsit
DFQ

Sunday, January 29, 2017

Fast and Strong Ruck

As strong a ruck as I've done. Legs felt light and loose from the start; an amazing thing considering yesterday's workload. But also testament to the technique change in my swings as well. Didn't have to grind on them as I have been doing at the end. All good

50 lb Ruck
12 laps
11 iso squats
4th Lap 7:43
8th lap 7:18
12th lap 6:59 ( second best ever time!)

 was really really strong til last lap when I had to dig deep to get it going. But up til then fresh and strong!
Again, at the 7 min pace I really can't move my short ass legs any faster unless I start to trot!

BW 164.4
BF 12.1
W 56.6

not bad at all

ok tomorrow 130 lb press and we'll see how the new technique holds up

datsit
DFQ

48 kg One Arm Swings 10x10/10 (15), hack squats,wt pushups,rear delts


A day late with this report but not a dollar short. Best  200 rep session with the 48 kg ever! AND, a solid comeback from the last time I swing this three weeks ago. The biggest difference was the technique change.
I was leaning too far back at the top trying to keep my combined center of mass (CCOM) over my base but I was doing it the wrong way and it was making me work much harder than I needed to.It was restricting my back swing and overloading the hips too much by themselves. This technique lets me get my hips and legs into play much stronger and increases back swing instead of inhibiting it.
It feels like I have a "launching pad" to jump off from now. WAAAY stronger and easier to produce higher force.

After 13 plus years of basically specializing in the one arm swing I'm still learning. Still refining. It's all easy til it's heavy is true. The desire to maximize the speed power and endurance of this maximal weight requires I figure all the details out perfectly.

With my lumbo-pelvic rhythm if I lean forward my hips automatically go back then, if I push them back and down a bit I hit the "launching pad" position that really propels me forward. My internal cue is Lean then Launch. Of course I have to be upright and flat on my feet at the top of the rep. If I lean back too much it throws me off.

But this was the strongest of all the 48 kg sessions. I just kept saying to myself, "swing it like it's a 44" which doesn't psych me out, while this does.
Did. :)

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 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10 !
200 reps
21,200 lbs

Hacks
65 x 5
85 x 5
105 x 5
115 x 5
125 x 5
130 x 5
strong!

Sandbag pushups
bw x 12
32# x 12 x 3 sets

last set harder than expected but we were going faster too

Rear delts
3 sets of 10 with 20lbs

BW 164.4
BF 11.2
W 57.1

datsit
DFQ

Thursday, January 26, 2017

Surprisingly strong ruck



Pretty damn fast and easy today!Much surprised. No issues at all after yesterdays' 20 min session. Surprised there too.
The switch in diet back to more red meat and the addition of the creatine is definitely helping.

45 lb ruck
6 laps
55 min
3rd lap 7:43
6th lap 7:21 !

heatrate was low and legs loose. No worries

BW 164
BF 12.3
W 56.8

off tomorrow then back to the 48 kg for 200 on Sat

Wednesday, January 25, 2017

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



I wasn't sure how this was going to go but it was fine. Definitely more tired in the glutes than ever before as this new swing groove really works them, but the groove still held! even for 20 minutes.
Haven't done this in a long time; it's really a mind workout more than anything and I now recognize it's importance. It's not about the time it's about being able to calm the mind and stay the course.

Breathing too is critical and this really helps with that. It's gotta be a main focus, maintaining easy solid breathing.
Power wasn't 100 % of course but goal one was finish

Speed swings
24 kg x 10
15:15
40 sets
21,200 lbs
400 reps

Still felt like I had the groove and a power position even at the end and I was able to control the movement all throughout

Walking lunges
3 sets of 40 steps.

all I had, these creatine pumps are nasty! I forgot what a pump felt like! great for bodybuilding not good for strength endurance work.

I am going to cut back to 2.5 gms instead of 5. Plus I'm eating a ton of grass fed hamburger. I want to be able to get tight when I want it but not walk around too tight.

Parallel pushups
 25 25 20

good here but still tired now

Side delts
3 sets of 15 with 15

better rom on these

BW 166.4 ?!!
BF 12.9
W 56.6

this is weird.

ok ruck up tomorrow

datsit
DFQ