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