Wednesday, July 19, 2017

24 kg Speed swings 12 min/8's,walking lunges, parallel pushups, side raises

Back to the 24 kg again but this time for 8 reps per set. 8's are my perfect number for swings, either single arm or both sides, as above that things get hard , lol. Actually they get a little too glycolitic for me to maintain max power output and I'm more struggling to maintain power than producing it.

Eights seem perfect. Even 8 sets is perfect for max strength and power. Sets 9 ,10 or more really start to hurt. And there's a training value in that but not for power so much but power endurance. I did enough of that these last three years. This is a good break

And I didn't feel that the 20 kg was that much easier or better but it was light enough that I could do whatever form I wanted to and it usually wasn't the big bell deep hinge I need for the heavier bells.
So we dropped to 8 reps in 15 second and it was perfect. No rush in the back swing and enough time to 'enjoy the float' and maintain ground force output without having to do eccentric overload which I can't do much,not need to, with the heavier bells.

Not sore from Monday at all

24 kg Speed swings
8 rpa
12 min
24 sets
192 rep
10,176 lbs tonnage

very strong. hardstyle all the time

walking lunges
4 laps of 40 steps unbroken

Parallel pushups

a week but knackered from Monday here

Side laterals
3 sets of 15 with 15lbs

BW 168.2 !!! WTF?!!
BF 12.4
W 56.5

have no idea where this came from.still using 5g creatine and 1 teaspoon ketones mid morning.

Ruck up tomorrow. at least it's cooled down


Monday, July 17, 2017

175 lb Military press PR,36 kg belt squats, 70 rep Pushup PR, crawls, rear delts

I had no idea how this was going to go. Recovered well yesterday after the ruck and felt great but slept on my neck weird and left trap and scap were tight all morning. I figured it was psychological and would release, as it usually does, once I get into the gym but I wasn't sure.

I knew though I would try these jumps

and then if I could I would bump it up to 180.
I couldn't BUT all else went well. Warmups were just about perfect. I perhaps could have goine
then 175

I weight was a bit of a shock at first and perhaps required more muscle tension than needed if it hadn't been such a big jump from 155 but who knows?

All I know is that there was no way I could grind like that again on  180. No worries. leave it to another day

So I did this

Military press
stick x 5
bar x 5
65 x 4
85 x 3
105 x 2
120 x 1
135 x 1
155 x 1
175 x 1 PR all time
135 x 8 Rep pr

very happy with this for sure but looking at the tape I can see that my walkout could definitely be improved. I didn't have the weight all the way on my torso as I stepped out and there was a definite loss of connection and tension there. Fixing that will really help.

I was nervous ,lol
And my shoulder was wonky and that's always distracting.
But lessons learned

36 kg Belt squats
4 sets of 18
legs were definitely tight and tired but strong still

Floor pushups
1 x 70 !!! All time Pr

I know I drop my head and it's ugly but I do do the exact same movement and ROM on each rep. It's all the gymnastics training and trying to hold hollow position. tucking the chin, just as on the bench press, really creates a coil effect and helps the push off.

I'll take it.

3 sets of 70

rear delts
3 sets of 12 with 20 lbs

BW 165.6
BF 11.6
W 57.0

Day off tomorrow it's been a HELL of a hard and heavy training week!


Sunday, July 16, 2017

A visitor with us ruck.

Gabe and I had a visitor on our ruck today. Travis Janeway from Washington. Travis is a super cool guy I've known for years and is one of those real deal guys that live this lifestyle, and pass it on to others as excellent coaches.

He was in the area for a movement workshop and dropped in. Good thing I was feeling good as Travis is tall with long legs and was wearing no ruck.
I didn't want to have to start jogging to keep up

50 lb ruck
12 laps
12 iso squats
no timed laps but we were cooking
1:50 min total time ( knew we were fast!)

everything felt fine. legs, lungs ,back.
and no glute calf cramping at the start either. good sign

no idea what i'm going to do tomorrow but i'll probably take a weight and see how I feel

BW 165.6
BF 11.9
W 56.8


Saturday, July 15, 2017

52 and 68 kg One Arm Swings 5 x 5/5 ea, barbell hacks, wt pushups, arm casts, side raises

 This thing brought me some concern last night. I was getting some "taps on the head' via my back just sitting around and that gave me pause. I've had NO back issues in forever and wondered what was setting this off.
I realize it was the pistols. and looking back on my blog confirmed this. That's why I stopped doing them last time.

"The only thing harder than figuring it out is remembering to do it"

As soon as I realized what was going on my back eased. swear to god.
This has happened before, hence the 'tap on the head" instead of the 2 x 4 :)

I decided to balance the loads more than last time with this bell. 5 sets each with the 52 then the 68. last time it was 10 sets then 2 sets . this should save more energy for that monster but still let me warmup enough

It did

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5x5
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 x 5
68 kg x 5/5  x5

52 kg = 5750 lbs
68 kg = 7500 lbs
total 13,250 lb tonnage

not bad for such low reps.

Barbell hacks
65 x 8
85 x8
105 x 8
115 x 8
125 x 8
130 x 8

these have been working great. don't get greedy. I will drop ANY exercise that I find  messes my back up.NOTHING is worth that!

Wt pushups
bw x 10
45 x 10 x  3


25 lbs x 8/8 x 4 sets

my standing dynamic triceps extension/pullover work

love these

side laterals
3 x 12 with 15

BW 166.2
BF 11.4
W 57.3

small serving of instaketones yesterday. should have had them earlier. ate the nuts and had an extra coffee so a small serving of the ketones but it messed with the experiment a bit.
definitely seem more muscular of late and more defined.
will see
going to use a serving of them before the ruck tomorrow


Thursday, July 13, 2017

Another two hour walk/ruck

Caught me by surprise again. A client needed to walk his workout as his home gym was out of order and couldn't come to me! ack another one right before MY ruck. But I gave myself a couple good slaps and realized last weeks 2 hour jaunt actually turned out  good so just suck it up and go

and it was good, again.

Just gotta break the sweat and then all is good

60 min walk at solid 3+ mph pace

45 lb  ruck
60 min
6 laps
7:33 fifth lap

just gotta get the miles in the legs so this is good in the long run

BW 167.4 !!!
BF 11.1
W 57.6

1 pm
BW 166.6
BF 10.0
W 58.3

took half a serving of instaKetones and in hot water much more palatable. still a strong energy but had a small handful of almonds too
Not sure if this is going to surplant the coffee and almonds but I might take it WITH them lol

ok day off tomorrow then the 52 and 68 kg bell. Might do 5 sets with each bell
we'll see


Wednesday, July 12, 2017

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

This was strong and hard at the same time. Strong effort for sure but lots of distractions trying to , well, distract me from getting in the zone. Stupid stuff; gardeners blowing leaves and diesel fuel into my garage as I'm trying to suck in enough air to keep going, trying not to keep an eye out for the mailman with package I've been waiting for and have to sign for. And have already missed once. That kind of petty distracting shit.
And then there's the 20 minutes of swings to do

The 20 kg was definitely a blessing too; that 24 would have been much harder and I somehow wonder if I should be using it. ,more power output with the 20 not withstanding.

But I kept my head down and focused on my groove and my breath and NOT going so fast; more trying to emulate the groove and the timing of my heavier swings and it definitely helped. really have to stay flat on my foot at the top of the swing; If I get back too much on my heels it throws everything off. Oly shoe heel or not

Mentally this was a strong effort too. and almost no double breathing save for  2-3 sets at most

20 kg speed swings
20 min
400 reps
17,600 lbs tonnage

Walking lunges
3 laps of 40 sets

cut it short gardeners were choking us with fumes

parallel pushups
3 sets of 30

these really get the most triceps of any vartiation

rear delts
3 sets of 12 with 20's


BW 167.8 at 4am!!
BF 10.4 !!
W 58

1 pm before workout
same other vitals

so weird

started instaketones today. this stuff tastes like orange vomit! no lie. Not sure it is as good as the Keto OS but I will give it five days as i did the keto OS

ruck up tomorrow


Monday, July 10, 2017

160 lb Military press 5 x 2 PR!!, 32 kg belt squats, floor pushups,side laterals crawls

Wow what a weird day. Slept enough just not good ( harder to get up at 3:45 on Monday after getting to sleep in to 5:30 on the weekends now- never been hard before ) Easy day. two clients out so plenty of stretch time but still not feeling great

Used the pruvit ketone drink + the MCT oil product as well on top of an extra cup of coffee and well, definitely felt it.In a very good way but probably shouldn't have had the extra coffee.

Shoulder felt solid all morning too.
Did a short video on my banded windmill drill

Solo today in the gym and it seemed to be fine. The extra mat has made an immeasureable difference in the take off out of the rack, which has made ALL the difference in my set up and hence the actual press itself.

SO much easier and NO bicep tendon talk at all!
Took the closest grip I have had yet on a press.Ring finger RIGHT On the edge of the knurling onto the smooth. A true CLOSE grip. But it felt right and great.

Also really solidified my set up, Bar on the chest, unrack it. Step step step Lay Back and clench glutes. Then Glutes Lats and grip contract simultaneously and rocket it up. Feels perfect.

Military press
 stick x 5
45 x 5
65 x 3
85 x 2
105 x 2
120 x 2
135 x 1
150 x 1
160 x 2 x 5 sets PR!!! never had used this weight as a workout weight before.

Fourth set was shaky. Almost too confident and didn't lay back enough bar got out in front and wasted some energy but I still got both reps

And the fifth set was strong. Video above is second set

32 kg Belt squats
4 sets of 20

very strong legs and lungs

Floor pushups

really thought I had a chance for a rep pr but tricep death got me on 3rd set. A bit anticlimactic after the presses anyhow

Side laterals
3 sets of 15 with 15 lbs


3 laps of 70 ft


166.2 !!
BF 11.4
W 57.8

hardly ate yesterday

Not sure what's next week for the press, Either I take a weight or really back off. I'll know in the next few days


Sunday, July 09, 2017

Solid steady state ruck

 Not anywhere near as beat up as I expected today but not in the mood for high intensity intervals either, so Gabe and I just did a steady state ruck. Most laps were probably around 8 min laps, but more importantly, my legs continued their winning streak from Thursday still feeling light and loose but strong and almost 'motored'.

I didn't have to 'will' each step but once I got them going they just kept rolling.EXACTLY the feeling I have been waiting for. Lets hope it's due to better adaptation and conditioning and not just luck or a false high point

Time will tell. It always does

50 lb ruck
12 laps
11 iso squats, three stances
2 hours almost exactly start to finish

BW 164.8 !!
BF 11.4
W 57.2

solid numbers too

OK tomorrow we put 160 on the bar and hope for doubles :) I just looked and realized I have never done any work sets with 160 lbs so this should be very interesting workout


Saturday, July 08, 2017

48 kg One Arm Swings 13 x 6/6,pistol practice, 42 lb pushups, side delts

Hard one today. Lots of mental distractions to compartmentalize. While they did get put away that takes energy and the workout seemed harder than it needed to be. Regardless though it got done and done strongly

Hot as hell too today, hence the shirtless video. I am loving the compression shorts more and more and don't even think about wearing the fight shorts. These are perfect, never stink, dry as fast as could be and give just the right amount of support for the hips, upper legs and the "boys"

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 6/6 x 13 sets
156 reps
16,536  tonnage

45 minutes total for all the work sets ( not counting warmups)
four of us in rotation

Pistol Practice

went with the hands forward spot and it's much better. approximates a true pistol balance requirements much closer

4 sets of 3/3

Weighted pushups
BW x 12
42 x 10 x 3

easy. very strong

rear laterals
3 sets of 12

BW  165.2
BF 10.5
W 58.0

These are pretty much my ideal numbers for all these metrics! Now, just to stay here!

Ruck up in the heat tomorrow


Thursday, July 06, 2017

Hour Walk + Hour Ruck :) 45 lbs

Frank Bozanich, Ultra stud.

Ended up doing an hour walk with a client immediately before I was scheduled for my ruck. Hot as hell today too, 90+ and my mind wasn't ready for it. Til I told it to shut up and stop whining and it did.

Turned out that hour walk was an excellent warmup to what turned out to be a very strong, very fast ruck.
Took me 30 min to get really into my groove on my walk with my client but once I started sweating for real everything set in well/
Once I got the ruck on my legs felt exactly as I want them to : strong but loose and unphased by the load. Fully warmed up, and my lungs were nice and open too. But it was freaking freakin hot with no wind and almost no shade.

Again tell the mind to shut up and stop complaining. then it got easy

60 min walk
55 min 45 lb ruck
6 laps
3rd lap 7:32
6th lap : 7:19!

very very strong. and could finish the walk in easily too

BW 164.4
BF 11.5
W 57.1

1 pm fasted
BW 163.4

day off then 48 kg gets a ride.


Wednesday, July 05, 2017

20 kg speed swings 17 min, walking lunges, parallel pushups, side laterals

 Had some visitors today join in the fun. Daniel Pereyo and Shawn Landreth stopped by to train with us and while it was a tight fit in the gym a good time was had by all. Which means we all suffered ,lol
 Shawn, Glen and I did speed swing work while Daniel did his javelin presses them we switch and we did lunges while Daniel did his 32 kg speed swing work. Yes, 32 kg!
Better him than me

20 kg Speed swing
17 min
340 reps
14,960 lbs

this was solid and I actually didn't feel bad at all, even up to the end. Power was solid all the way through too. I'm not sure the 20 is that much easier than the 24 and the workload was 3000lbs less with the 20. 24 next week and see how that goes

Walking lunges
4 laps of 40 steps unbroken
strong today

Parallel pushups
30 ( this set to failure)

Side raises
3 sets of 15 with 15

BW 165.2
BF 11.5
W 57.1

ruck up tomorrow


Monday, July 03, 2017

150 lb Military press 5 x 3, 155 x 3 x 2 !! PR, 48 kg belt squat, floor pushups,crawls, rear laterals

Just as I had hoped! 150 for 5 sets of 3 was solid so I upped the weight to 155 and 3 sets of 2 was even better.
Raised the floor an inch by putting a square of gym mat under the rack and it was not too soft, as I feared. And it really really helped my unracking of the bar and my left biceps tendon issue(which was doing well anyway). But raising the floor an inch made a huge difference in my take off, which made a huge difference in my press

It takes me forever to warmup but I can't rush it. 5 warmup sets and 8 work sets!

set four of five

Military press
stick x 5
45 x 5
65  x 5
85 x 3
105 x 3
125 x 2
140 x 2
150 x 3 x 5 sets
155 x 3 x 2 sets ( ties PR weight for reps but not volume)

very happy with this and the new setup

48 kg belt squat
12,14,16, 18
yeow! glute burn! this bigger bell makes the depth higher but works the hell out of my already fatigued glutes. most excellent :)

Floor pushups

lol was not planning on 40 for second set but music was loud and misheard the count. Last set was strong so I went for it too. Not bad, especially after all the bar presses

3 laps of 70 ft fast
these were very strong today

rear laterals
3 sets of 15 with 15's

these were almost too light! nice

BW 165.4
BF 11.7
W 57

was 165 even after work before workout

ok day off tomorrow
Happy 4th of July!


Sunday, July 02, 2017

Fast ruck

Surprisingly strong and fast today even though legs were not that loose or light feeling. But rucking with my 28 year old son Gabe who is getting fitter everyday and can already walk faster than me is pulling me along for the ride.

Gratefully it was cool out this morning at 7am, almost brisk and that encouraged walking faster.
Pack didn't feel heavy and we were ready to go

12 laps
11 iso squat holds
4th lap : 7:19
8th lap 6:55 !!! ( gabe did 6:38 breaking my pr  of 6:43!lol)
no 11th lap that was hard enough
1:52 minutes total


BW 165.8
BF 11.0
W 57.5

carbed up yesterday no worries

8x3 with 150 tomorrow in the press


Saturday, July 01, 2017

44kg One Arm Swing 10 x 8/8, pistol practice, cbs, weighted pushups,side laterals

Strong solid workout today. Not feeling particularly " up" even though I slept well and prepared really well. Just another day at the office but I was strong as could be.

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
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs!

Just solid as could be, Good power on each and every rep of each set, good height , breathing was easy, no fuss no muss

Pistol practice
4 sets of 5/5
this too was much better than last time. have to figure a better way to arm support but that not an issue, really. good depth on both side too.

CB 's

25 lbs 10/10 arm casts
            8/8 shield casts
            7/7 Capt America casts
good way to do these and get the rotationals in too. they were not easy either

Horiz bar weighted pushups
bw x 12
32 x 12
37 x 10 x 2

added a five pound cb to the sandbag. perfect. need a 10 though too easy

side laterals
3 sets of 10 with 15 lbs

now I'm tired

BW 165.2 !
BF 10.9
W 57.6

strange low bf with no bath first. a good sign weird I weighed the same the last three days in a row!

hoping for a strong ruck tomorrow