Saturday, December 30, 2017

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



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

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

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 10/10 x 10
200 reps
14,000 lbs

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

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

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

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

side laterals
3 sets of 12 with 15

BW 168.4
BF 10.5
W 58.1

ok lets hope for a fast and strong ruck tomorrow!

datsit
dfq

Thursday, December 28, 2017

Ruck up

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

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

Should have just bought what I know already works!

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

BW 168.2
BF 13.3
W 55.7 ??

off tomorrow!

datsit
dfq

Wednesday, December 27, 2017

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



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

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

Press practice


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

also have to REALLY force my elbows in at the start

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

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

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

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

love this type of work too!

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

rear delts
3 x 12 with 20

BW 168.8
BF 13.3
W 55.6

1 pm
BW 167.6
BF 11.9
W /

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

Ruck up tomorrow

datsit
dfq

Monday, December 25, 2017

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



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

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

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

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


40 kg belt squat
13, 15, 17 , 20

strong

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

Crawls
3 laps of 70
strong too!

side delts
3 sets of 12 with 15

BW 168
BF 12.9
W 56.1 !!

ok rest day tomorrow

datsit
dfq

Sunday, December 24, 2017

Strong ruck


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

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

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

BW 167.4 !!
BF 11.9
W 57.5

I have no idea where that came from

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

datsit
DFQ

Saturday, December 23, 2017

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



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

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 54/4
52 kg x 5/5 x 5 sets ( 5750 lbs)
68 kg x 5/5 x 5 sets ( 7500 lbs)
100 reps
13, 250 lbs



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

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

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

Rear delts
3 sets of 12 with 20 lbs

excellent!

BW 168.2
BF 11.9
W 57.5

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

datsit
dfq

45 lb Ruck

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

45 lb ruck
60 min 6 laps

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

BW 168.6
BF 12.7
W 56.7


datsit
DFQ

Wednesday, December 20, 2017

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



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

we'll see

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

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

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

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

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

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

bw 169.8
bf 11.9
w 57.1

1 pm
BW 168
BF 9.8
W 59.0

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

ruck up tomorrow

datsit
dfq

Monday, December 18, 2017

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



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

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

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

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

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


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

Military Press

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

36 kg belt squat
 13 15 17 20

 nice to do these again

Floor pushups
40
40
35

same here. I think these really help my triceps

crawls
3 laps of 70

strong

rear delt
3 sets of 12 with 20

BW 169.2  :)
BF 11.9
W 57.1

ok back on track

datsit
ddfq


Sunday, December 17, 2017

Better ruck



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

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

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

RPE 6

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

BW 167.4
BF 11.9
W 56.9

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

datsit
dfq

Saturday, December 16, 2017

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



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

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


One Arm Swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 5/5 x 10 sets
100 reps
10.600 lbs

PRE 5

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

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

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

wt pushups
bw x 10
53 x 12 x 3

strong, slow and steady reps

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

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

ok lets see how the feet do in tomorrows ruck

datsit
dfq

Thursday, December 14, 2017

45 lb fast ruck



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

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

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

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

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

BW 167.6
BF 13.4 ??
W 55.9 ??

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

datsit
DFQ

Wednesday, December 13, 2017

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



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

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

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

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

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

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

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



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

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

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

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

Floor pushups
35
30
25

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

rear delts
3 sets of 15 with 15 lbs

these are crucial and I probably need to do more sets

BW 167.4
BF 13.4
W 55.9 !  weird

ruck up tomorrow

datsit
dfq

Monday, December 11, 2017

160 Military Press, then I go inside

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

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

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

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

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

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

It didn't so I did.

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

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


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

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

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

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

BW 168.6
BF 12.7
W 56.7

day off tomorrow!

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

Sunday, December 10, 2017

Getting back Ruck

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

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


BW 168
BF 11.8
W 57

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

datsit
DFQ

Saturday, December 09, 2017

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



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

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4
40 kg x 3/3
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs
RPE 6

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

Deadlift


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

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

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

Wt Pushups
bw  x 10
53 x 10 x 3

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

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

BW 168.2
BF 11.1 ( post bath)
W 57.8

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

datsit
DFQ


Thursday, December 07, 2017

Tanicus Ruck



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


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

BW 169.2
BF 12.7

ok much needed rest day

datsit
dfq

Wednesday, December 06, 2017

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



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

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

PRE 6
 good power throughout

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

Floor pushups
40
40
35

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

side delts
3 sets of 15 with 15 lb

slow and strict

BW 169
BF 12.2
W ?

168 before workout

Hope new boots arrive before ruck tomorrow :)

Monday, December 04, 2017

170 lb Military Press 5 x 2 PR



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

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

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

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

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

Back squats


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

this was 155


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

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

crawls
3 laps of 60 ft
easiest in awhile

rear delts
3 sets of 12 with 20

need this for shoulder balance that's for sure

4 am
BW 169
BF 12.3
W 56.7

pre workout post bath 1 pm

BW 168.2
BF 10.9
W 57.8

SO freakin' pumped!!

datsit
dfq

Hard and slow ruck

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

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

BW 167.6 !
BF 12.3
W 56.7

datsit
dfq ( and get new pants)


Saturday, December 02, 2017

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



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

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

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

Deadlifts


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

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


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

side delts
3 sets of 12 with 15

BW 169
BF 11.1
W 57.8 ( post bath)

waist is tight I can live with this

long ruck tomorrow back to combat boots

datsit
dfq