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