Monday, August 13, 2018

165 lb Press 3 x 5 ,185 x 1, 44 kg belt squat, floor pushups, laterals



This went well considering how tired I was today. Just not with it. Perhaps it was CNS fatigue  but I was just sluggish all day and extra caffeine didn't help so I know it wasn't 'normal' lol

Still strength and technique was very good and it held throughout all the sets and reps. Made a big jump from work weight of 165 to 185 and made it despite getting forward a bit but still got it. And my 190 attempt was actually spot on technique wise, but my triceps were just too tired! BUT, I made the correct corrections.

The three cues worked!
Lay back
Elbows up
Internal bounce

45 x 5
65 x 3
85 x 3
105 x 3
135 x 2 ( big jump)
150 x 1 belt
165 x 3 x 5 sets  very very strong. Ties PR for weight/reps although I've done 167.5 for 4 x 3 set sets as a misload
185 x 1 Not enough layback!
190 x 1 just tired now





44 kg belt squat
12, 14, 16 20

solid

Floor pushups
3 sets of 45 ! these were hard but solid. Held lockouts for last five reps of last set. done slowly too( last five)
the rest were as explosive as possible

Laterals
3 x 10/10 with 15s

BW 170.6
BF 11.8

datsit need a day off!

Sunday, August 12, 2018

Hard Ruck

Yesterday's heavy and high volume workload got to me a little this morning. And rucking with Tracy who started out faster than I normally do didn't help things either. The first five laps were pretty rough although pretty fast
 after that my legs loosened up and the pace quickened even more but more easily. No timed laps today but we finished a full 15 min before the two hours. That's really fast

45 lb ruck
12 laps
1:45 min
RPE 8

BW 170
BF 12.5


Lets see what the press will be like tomorrow. 165 for  triples then 1-2 overload singles
See if remember the techniques

layback
elbows up
internal bounce

datsit

Saturday, August 11, 2018

60 kg One Arm Swing ladder ( 5-6-7), Kickstand bw squats, wt pushups.laterals



 This took a lot of concentration as this is not exactly a comfortable and well honed weight for me. So , to take up the reps, well I had no idea how it would go. Would my grip hold, my transfer?

But all's well that ends well and this was pretty strong over. Plus I just love feel and design of this bell. It swings well and fits easy in the hand.

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
40 kg x 4/4
48 kg x 4/4
60 kg x 5/5
          x 6/6
          x 7/7  x 3 rounds
108 reps
14,256 lbs!!!

wow that adds up quick

things generally went well. I got caught off guard on one transfer but overall thing were in control and grip was strong

Kickstand squats


made this video for a friend who's been through TKR but it's a great exercise for everyone who  needs ( pun intended ) more ankle and knee mobility

4 sets of 10/10

Wt pushup
bw  x 10
53 x 10 x 3 
getting stronger again

laterals

20 lb x 3 x  8/8

BW 168.4 !!! WTF?
BF 12.5

this is crazy
and I'm eating way more of Tracy's homemade sourdough bread. Carbs are at their highest in a long time

datsit

Thursday, August 09, 2018

Hot and fast ruck

After some nice cooler temps it was back into the '90's at 1 pm today and the air was dead. No matter my legs are feeling great these days and are loose from the beginning. And 45 lbs is not 50. Just like the 20 kg is way lighter than the 24!
No matter it's all about the right weight not heavy or light. Right

Triceps are in fact feeling the 1 1/2 rep presses yesterday, but in a good way. Not too tight.  This will be a good special exercise for me. my first after 5 years of pressing :)

45 lb ruck
6 laps
55 min
RPE 6

BW 171.2
BF 13.0

datsit

Wednesday, August 08, 2018

20 kg speed swings 15 min 10 RPA,117lb press 1 1/2 rep scheme,walking lunges, laterals



This was a tough one. Just a wee bit knackered when it came to the swings but I got them done. with great effort but they all go done.

And the new press special exercise for my press , a 1 and 1/2 rep to help learn, reinforce and strengthen the lockout position went better than expected. I can do it and I really like it.

20 kg speed swings
15:15 x 10 rpa
15 min
300 reps
13,200 rep lbs
RPE 8.25  pretty hard both mentally and physically - low energy

Going back to the 24 kg and 8 reps per set for a month.10's even at light weight just wear me down for some reason now.

1 1/2 Strict press
45 x 5
65 x 3
95 x 1 1/2 x 2
117 x 1 1/2 x 10 sets

this is going to help a lot I can tell.

Walking lunges
3 laps of 35 steps  ( had to alter course a bit=- tired here too)

laterals
15's x 3 x 10

BW 171.2
BF13.0

datsit

Monday, August 06, 2018

160 lb Press 5x 3, 180 x 1, 40 kg belt squats, floor pushups, laterals



This started out for shit then actually got good. More life distractions tugging at my mental focus and then feeling completely lost in the new rack trying to solve a problem I thought I already solved got me very frustrated fast at the start of this workout

Worked up to 155 in the new rack, then, feeling really disoriented, switched back to the old rack and tried both my old oly shoes and then combat boots which felt wrong immediately. back to the old shoes, the old rack and the old press technique. Then I settled down and actually got a workout in. I just have to accept that in order to not miss the max weight out in front I just have to be strong enough to counter my lack of ROM, just as I have with each max weight I've done from 160 - 195.

They all missed out in front at first til I fixed it. 200 will have to be the same because all the stuff I've been doing feels right and natural. I just have to get better at it. Also, knowing the floor is 1/2 inch inclined just means I have to set the counterbalance for that right from the start. I didn't know that before so I couldn't compensate purposely. Now, I can. i.e, lean back more from the start.

Also I like this days work pattern
5 sets of 3 then some heavy singles
Really warmed up but not too much but the kinks are worked out of the groove. Just 1-2 singles

Also, on Wednesdays instead of light day that works my strong part( my fast start) I will try one rep then 2-3 lockouts from the top of my head level.
This should be interesting but it's the weak link so why not?

Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
155 x 1 ( hard- new rack)
135 x 1 (  old rack)
135 x 1 combat boots
155 x 1 (  old rack oly shoes)
160 x 3 x 5 sets
170 x 1
180 x 1 very very strong


40 kg  belt squats
12, 14, 16, 18

opening up my tibialis posterior and soleus made the knee ache go away

floor pushups
43
43
35

here I need to focus on the last five reps, at whatever rep count I'm at, for a full lockout and flex/hold to work the finish of the press!

SO
1) New training protocol for heavy
2) new protocol for light day
3) new pushup lockout technique


laterals
3 x 8/8 with 20's

BW 171.
BF 12.5

datsit. good revelations today

Picture of Daytona beach at sunrise by Fred Pettee

Sunday, August 05, 2018

Fast ruck

Oh SO CLOSE. If I known I was that close I could have shaved  three more seconds off this number and gotten 6:38! But it's very telling I could be that fast, again, at the end of 12 laps.

Seems like the shoe choice was the correct one
these
 Even after yesterdays recent pr workload with the 48 my legs felt pretty decent starting out and warmed up even more at lap 4

finished 12 minutes early so that was nice too

45 lb ruck
12 laps
1:49
Last lap = 6:41

BW 170.2 ! not bad
BF 12.9 not bad either

first real press workout tomorrow in the new rack
will leave heels on soas not to change all the variables at once and see if it makes a difference

dastit

Saturday, August 04, 2018

48 kg One Arm Swings rep ladder 5-10,kickstand squats, wt pushups,laterals



This went very very well. I felt strong and wanted a challenge so I decided on a rep ladder from 5-10 per arm. haven't done more than 5 reps per arm in this weight forever( with a switch) so I didn't know how it would go.
As usual the athletic hinge saved the day. Don't know how I survived before I figured this out.

All the load is on the legs and hips, not my back

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 4/4
48 kg x 5/5
          x 6/6
          x 7/7
          x 8/8
          x 9/9
          x 10/10
          x 5/5
          x 6/6
          x 7/7
126 reps
13, 356 lbs

finished very strong and could have done another set but truth is still that's all good up to 8/8, after that it always gets hard on the second arm
16 reps is perfect.
20 sucks lol

Kickstand squats ( BW)
4 sets of 10/10

jesus this kicked my legs' ass! perfect focus on both ankle and knee flexion. great quad work and knees were very happy

Wt pushups
bw  x 10
53 x 10 x 3

definitely have lost some strength here

laterals
3 sets of 8/8 with 20s

BW 169.8 !! shocker
BF 13.6

datsit

Thursday, August 02, 2018

Another fast, loose and hot, ruck

Legs are really coming along. This went very very well. Mid eighties at 2 pm in a fasted state and still came in almost 12 min ahead of time! Legs just feel good. The shoe difference is unbelievable!

45 lb ruck
6 laps
48 min
RPE 6


Getting into the flow of it much faster than ever. Again, I feel like I did when I was a runner. Never thought I'd feel this again

BW 170.2 ? !
BF 13.5

I'll take it!


Wednesday, August 01, 2018

20 kg speed swings 14 min 10 RPA, Press speed and some weight,walking lunges, laterals



Glenn has to take some time off overhead press so I get the rack with the only flat spot in the whole gym that's not on a platform. How exciting but very disorienting. I had all kinks rolled out of the other spot and setup and now it's time to start over. Again, disorienting but it was ok, I got somewhat figured out by the end

20 kg speed swings
15:15 x 10 RPA
14 min
280 reps
12,320 lbs tonnage
RPE 7

this was not bad although again, many distractions coming in as well as in the gym. Just no flow at all but the weight was light, the reps pretty powerful, wind fine and back no issues either. All good

Press
45 x 5
65 x 3
85 x 3
105 x 3
115 x 3 x 5
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3 ( above video)



finally decided on a line of site, the horizon of the ceiling!  but it was consistent. Was wearing oly shoes. next week combat boots- slightly flatter , about a .5" inch drop

Walking lunges
4 laps of 40

decent for a change

laterals
3 sets of 8/8 with 20's

decent too

BW 171.2
BF 13.9 !!

what's that about?





Monday, July 30, 2018

Heavy press practice, 32 kg belt squat s( vibrams) floor pushups, laterals

What a fucked up workout. Too busy right til the second I stepped in the gym, had a bad neckache/headache since last night and just too much stuff going on. Plus I'm changing all kinds of things. Not a great day but it got done



First off the floor under my press position is NOT level, despite FEELING flat. It's INCLINED at least 1/2 inch. NO WONDER I'm shifting forward with a one inch heeled shoe. Course I have to figure out how to level the damn thing.

Plus without the shoe the rack position is too high and with the mat too soft. Damn.

Press
45 x 5
65 x 3
85 x 3
115 x 2
135 x 1
155 x 1 strong
175 x miss
175 x 1 weak
155 x 4, 5, 5,5, 4

just freaking beat and my traps, neck and head were aching but the form and weight didn't feel bad, I can do it fresh no problem
probably what I'll do next week but up it 165 and start with trips

32 kg belt squats ( in vibams)
15, 17, 18, 20

meh

Floor pushups
3 sets of 40

don't know where this came from

laterals 3 sets of 8/8 with 15's
felt good to go lighter

BW 172.2  high!
BF 11.9 Low! first time under 12 in forever


datsit

Sunday, July 29, 2018

Steady and fast ruck

Another really excellent ruck! I'm definitely on a roll and at a new place in my gait mechanics but especially conditioning. Feel like I've really turned a corner; I almost feel like a runner again! That sounds strange but it's true.

Not sure if it's as much about not doing the iso squats each lap and finally letting myself develop a rhythm or just getting into better shape finally ( as well as the new shoes) but it's real.

I also think dropping weight and just using 45 lbs has helped too. Just as in a military press, five pounds in the ruck seems a huge increase over 45. 45 seems light and 50 feels heavy. So weird but it's consistent.

Finished 10+ minutes ahead again and I got to 8 laps and barely even felt it. Cool am helped too

45 lb ruck
12 laps
1:50 min
No timed laps
RPE = 6

BW 171.8
BF 12.5

ok dat's it


Saturday, July 28, 2018

44 kg One Arm Swings 10 x 8/8, barbell hacks, wt pushups, laterals



Very strong day today. Everything felt connected with no aches or pains! Nice and not stiff much either. Didn't hurt that it was low '60's in the gym this morning either

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
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs tonnage
RPE 7.5 but strong output throughout all sets and reps.

wind good too

Hacks
95 x 8
115 x 7
135 x 6
155 x 5

might switch these to kickstand bodyweight squats. I think they have run their course

Wt Pushups
bw x 12
53 x 10 x 3
felt good to have these in here

laterals
3 x 8/8 x 3

datsit

Thursday, July 26, 2018

45 lb ruck. Hot

Things started out fine but it was seriously hot and I was tired. Went fast to get it over with quicker but there was no clouds and hot dead air. Decent leg speed though, and my legs felt light and loose. Just hard to keep focus.

Just wanted to get home and eat

45 lb ruck
6 laps
55 min
7:17 last lap
RPE 8.5

BW 170.6
BF 13.3

good to have a down day tomorrow


Wednesday, July 25, 2018

20 kg Speed swings 12 min 10 RPA,135 lb Press practice( vibrams), walking lunges



Short and weird one today. Worked late and got a late start. Not too bad but distracted the whole time

20 kg Speed swings
12 min
10 RPA
240 reps
10,560

not bad, actually. 20 is so much easier and lighter than 24 !

Press
started with vibrams med grip, false grip
45 x 5
65 x 3
85 x 3
115 x 3 ( so so)
125 x 3 same
135 x 3 ok lockout seems to be smoother
switch to oly heels
135 x 1 felt forward shirt
125 x 1 same thing
back to vibrams
115 x 3
switch back to thumbed grip
115 x 3 this feels right( er)
135 x 2 vibrams and thumb
 this is better.

also used the old " lat launch" internal bounce.. Gotta have SOME trigger, some way to activate a stretch reflex. Every other lift has it.Whether I hip drive, or lay back  or  trigger grip something has to initiate!
Now just have to adjust rack height better

Walking lunges
3 laps of 40

knees feel good

BW 171
BF 12.9

ruck up tomorrow

datsit

Monday, July 23, 2018

200 lb Strict Press x 0 x 2, 48 kg belt squats,floor pushups, laterals

Well that didn't quite go as expected. Both attempts were better than last week but no go. I think what's really happened is that I just ran into the strength limitations of my shoulder mobility. Right when I get to the sticking point my right shoulder runs out of room and the weight essentially gets heavier. No go.
I can't keep back and when I shift forward the bar goes forward and and then down a bit and of course I can't recover.

But it didn't ever feel heavy! Not in the unracking,nor the walkout nor the press! it just wasn't in the right position to push it fully back
Ack!!
Not having the mirror messed with me a bit and I'm not sure where I should be looking

Plus I'm just tired. Even though I'm not psyching, there is an emotional cost to these attempts and I just had very little emotional juice to give today for a lot of reason.

Also I was slow off the chest and I still don't have the right trigger. I WAS back far enough though and that helped





and yet this 185 FLEW!




Press
45 x 5
65 x 3
85 x 3
105 x 2
135 x 1
155 x 1
175 x 1
185 x 1
200 x 0 x 2
155 x 5  this was solid if not tired

48 kg belt squat
10, 12, 14, 16

Floor pushups
40
30
30

tired

laterals
3 x 8/8 with 15s

BW 171.4
BF 12.2

datsit! back to 5x5 next week and perhaps a flat shoe and thumbless grip- have to keep from shifting forward as well as keep my elbows under me longer

Sunday, July 22, 2018

Super fast ruck

Wow, another amazing ruck. I cut 15 minutes off my regular time again and ended up with a pretty easy 7:05 last lap

Not one bit of trouble in my calves, feet or legs throughout. Just fantastic. Truly reminds me of my best running and cycling training
All nasal breathing too
Hardest part was just staying with the pace and not getting bored even though it was pretty easy to maintain,
Really happy with my improvement
Pretty warm too this morning but zero problems with heat tolerance
Thank goodness for the xoskin shirts though, they are perfect as are the socks



45 lb ruck
12 laps
1:45 min
12th lap 7:05
RPE 7

BW 171
BF 12.9

feel solid and lean


Saturday, July 21, 2018

40 kg One Arm Swings 10 x 10/10, barbell hacks, crawls, laterals



 Just me and old training partner Joe Sarti today, everyone one else out on easily the hardest workout of the mini cycle! It was good to have Joe to share the pain with. Solid reps, all the parts were fine, stinkin  hot out early and I sweated good. This is always 5 reps too long :)

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
40 kg x 10/10 x 10
200 reps
17,600 lbs
RRE 7.5- 8.00

Barbell hacks
95 x 8
115 x 7
135 x 7
155 x 5

Crawls
4 laps of 70 ft

excellent

laterals
3 sets of 10/10 with 15's

BW 170.6 !!!
BF 13.5 ack :) dehydrated

heat ruck tomorrow

Thursday Hot Ruck

Forgot to blog this Thursday, It's now Saturday

This was a later than normal start so it was hotter than normal. Everything was good though. legs still on cruise control. Loose and fast! But it turned out to be 93 or so so it was tough. But good news was that my heat conditioning is solid. No real problem

45 lbs
6 laps
55 min
no timed laps

BW 171
BF 13.3 %

 good to go

Wednesday, July 18, 2018

122 lb Strict press, 24 kg speed swings 10's,walking lunges, laterals



Switched it up today and started with presses instead of swings. I was itching to practice this new technique and do some without the mirror. Both things went very well. Trying to get maximum leanback before the start of the press really felt right and not having any reflection pulling me forward really changed things. More than I imagined. Really brought be way back in to my body and I can tell my reaction times to the groove will be much faster, and better.

Also played with the trigger again and it will take some to master that's for sure but I think eventually I will use that. My rack position just has to be  much better though before.

Strict press
45 x 5
65 x 3
85 x 3
107 x 3
122 x 3 x 10 sets

24 kg speed swings 15:15
10 RPA!
12 min
240 reps
12,720 lbs tonnage

ouch this was hard  . super hot in the gym too and doing it second AND going to tens was just plain tough! A lot of double breathing but I got through it. Glutes were sore from the presses!

Walking lunges

3 laps of 40

ok this killed me. Just dead now. Plus not used to doing lunges right after swings
Good this will be something new to adapt to :)

Laterals
3 x 8/8 with 20

should have used 15s

BW 171.4
BF 12.7

hot ruck tomorrow it seems

Monday, July 16, 2018

3 more attempts at 200 lb strict press, wt pushups 44 kg belt squat laterals

SOOOOOOO cloooose! First attempt didn't lay back fully but the second , man the second SHOULD HAVE GONE! I just released my glutes at the exact moment of the sticking point and the bar dropped a bit then I tried to re claim it and it just wouldn't go!

But I learned a key component: at the start I have to lean back enough to feel if I went any further I would lose my balance. Because when i start the lift and the bar goes up/forward that brings me back over my base but with the proper amount of arch and over the base.

Also good new is that 190 as last warmup was not in doubt. it too got out in front a bit as I hadn't figured out exactly how much lean to use at  the start but I finished decently

Three very calm attempts and I felt very strong throughout

One more week , If I miss then I go to 190 for multiple singles for awhile

I also realize that handstand and handstand pushups are probably the needed assistance exercise. I havent even tried one in so long. But it might actually be ok. I'm thinking too of  a tuck up instead of a kick up but I'l know more after next week

Strict press
190 last warmup










Press
45 x 5
65 x 3
95 x 3
115 x 2
135 x 1
150 x 1 fast!
160 x 1 solid
170 x 1 best ever
180 x 1 same!
190 x 1 got out in front
200 x 0 x 3

185 x 1
175 x 1 both were strong just fatigued

Wt pushups
BW  x 8
53 x 5 x 2
    x 8

think this has to be rep day :) and go back to belt squats before. too fatigued

44 kg belt squat
15
17
19
20

solid endurance good

laterals
3 x 8/8 with 20's

tired

BW 172!!
BF 12.0 ( recent early morning pr )

datsit

Sunday, July 15, 2018

Negative split rucking continues.



As does the speed, and endurance

Did have a little left anterior tib tightness first lap but only after I did one assisted squat stretch to open up the tight hips from yesterday's heaviness
It took a couple laps to get it completely loosened and I think the badness had come back but it stayed open and things got faster each lap.

Leg definitely felt heavier and tired from the swings and the hack squats though. to be expected.

45 lb ruck
12 laps
1:50
8th laps 7:34
12th lap 7:03 !!
RPE 7.5 ( start ) - 7 ( finish)

thought I was actually going to get under 7 minutes when I turned the last corner of the lap

soon

BW 171.4
BF 13.1

exactly the same as yesterday!

Well it will be great if I can nail the 200 lbs press tomorrrow!

datsit

Saturday, July 14, 2018

60 kg One Am Swing 10 x 5/5, hacks, crawls laterals



This went very well on every level; grip bell height, endurance, low back,etc. It likes me I think. Feels almost just like the 48 kg does and I was surprised to see the bell height as good as it was. I thought it was lower when I was swinging.

As long as I set the grip deep into the palm of my hand (both on hike pass AND during transfer) the grip was fine. If i didn't concentrate it was tougher. But still not that bad at all.

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
40 kg x 4/4
44 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 10
100 reps
13,200 lbs !
RPE 7

Hacks
95 x 8
115 x 8
135 x 7
155 x 7

technique of lowering straight down and letting my hips do some of the work continues to do well. This instead of just breaking from the knees

Crawls
three laps of 60 ft

strong and fast

combo laterals
20's x 3 x 8/8

BW 171.4
BF 13.1

datsit!

Thursday, July 12, 2018

More ruck goodness



This went super well. Hot day but it didn't bother me at all. Legs were fast and loose from the start and stayed that way. Gait felt "on" and calves and feet were fine as well. Could it really be that just using a low top shoe fixed all this?

Feeling like I'm in the best heat shape I've been in in quite awhile. Better than the end of last summer and it's just mid July.

Plus I'm a bit heavier too. Very pleased


45 lb ruck
50 min
6 laps
no timed laps
RPE 5.5

BW 171
BF 13.4

datsit

Wednesday, July 11, 2018

24 kg PushBand Test one arm swings, strict press 5x5 walking lunges

Well this didn't go as planned. I followed brett's 24 kg swing protocol AKA 044 from pavel's strongendurance course and got some shitty numbers , despite feeling like the bell was flying seriously fast!

don't know what's up but I can't swing it any harder or faster and still the numbers are shite

One arm swings
Left arm 5 reps per set ( 1.5- 2 min rest between arms(
x 5 sets
Right arm 5 reps per set, same est
x 5 sets

x three rounds
 150 reps
7950

average velocity per rep was from .83 - .93  for left arm and max velocity was 1.92 m/s

for right arm is was average velocity was .94 - 1.07 and max velocity was 1.75 ms

for left arm average power was 372 watts ( !) and peak was 728! that sucks. but I don't have how it could move that fast and have so little watts compared to brett's almost 2000 watts

any way it was tough! especially over time. I could really concentrate on keeping max acceleration on every rep of every set and the damn thing took 53 minutes! too long. I didn't enjoy this at all. I basically swing as hard as I can, ( and feels safe- i could feel myself on the edge of 'trying too hard')

experiment over. back to my training

Press
45 x 5
65 x 5
85 x 3
115 x 5
120 x 5 x 5

this was hard.! the hour of max effort swings really took it out of me . plus another super hot day. no excuses but it was what it was
hot

Really tried to lay back first as I pressed but I have to be careful, it's a VERY fine line as to how much is too much! I can lose balance backwards too. Not good

walking lunges
 3 laps of 40

datsit

BW 171.6
BF 12.7


Monday, July 09, 2018

200 lb Strict press MISS x 3, wt pushups 40kg belt squat compound laterals



This was strange. My normal  apprehensions when going for a weight I've never tried before but I felt relatively good going in. And as usual the most important, and difficult part of all this is controlling the mind. Or trying to. Or trying not to. Or. whatever.

Think about it and mentally rehearse it or not to as to not pre start.Ack. Then I realized that I have to think about the form on the warmups and NOT the top set.
and that's what got me through. I started mentally rehearsing the warm upsets and how I wanted them to go and it felt right. No adrenaline, fear of success or failure. Just a dispassionate step by step approach to what I wanted to do.

And it worked GREAT til 200. 190 flew up faster than I have ever done it and was still accelerating at the top for the first time. I didn't tape it as I didn't want to over focus on the weight but it would be nice to have that one. Perfect timing on the layback and press and it proved to me that if I do it right it will fly just like that.

Walkouts ALL felt light too! and I noted that each time I took the weight out. Just not back far enough fast enough

Strict press
45 x 5
95 x 3
115 x 2
135 x 1 155 x 1 fast!
170 x 1 fast also!
180 x 1 no prob
190 x 1 fastest ever!
200 x X
       x X
       x X

ack

Wt pushups
bw x 10
53 x 10
85 x 8 x 3 nice no problem

40 kg belt squat
4 sets of 15

close stance

compound laterals
3 sets of 10/10 with 15's

BW 172.2
BF 11.7 ? going down
W 57.1  very strange this too

dastits


Sunday, July 08, 2018

Cruise Control Ruck

The goal of any endurance training, whether it was running, cycling, swimming, or now, rucking, is to experience what I call cruise control of the legs. Where you just turn them on, turn them loose, sit back and watch them go.

That used to happen to me all the time when I was an endurance athlete and it has just a few times in the last five years since I started walking right again and even fewer since I started really rucking 2.5 years ago.

But it happened today, and it's been leading up to this these last weeks since I changed my shoes.

Wow.

The only trouble I had keeping the pace, and even going faster was my mental ability to keep up not the body!I'm just so used to taking breaks, albeit short, that I don't know how not to it seems. But still things were so loose and strong and light it was awesome.

Even as it heats up it's not that bad

Also,did the whole ruck with nasal breathing and tongue on roof of  mouth ala Buteyko breathing


Ready to explore this even more now. I've been using Combat, or square breathing for years to control anxiety and switch from sympathetic to parasympathetic state for years but now I have to be even more concious of it as I understand the principles and methods behind it

45 lb ruck
12 laps
1 squat stretch
1:50 min!
11th lap 7:30
RPE 6 or under !

BW 171.4
BF 13.1

 Going to load 200 lbs on the bar tomorrow for press day so it's  good nights sleep for me!

Saturday, July 07, 2018

48 kg One Arm Swings 10 x 10, barbell hacks, crawls, compound laterals



This was solid and not too hard. The sets where I have to transfer are harder, actually. But it's good to keep in touch with 10 rep sets with this Beast. perhaps I should do 15 reps sets, 10 one arm then only 5 on the other. Then switch the starting arm the next set. I always seemed 20 reps was just 5 too many. perhaps next month when this bell comes up again

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg 5 x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10 x 10
100 reps
10,600 lbs
RPE 6

felt strong and the bell didn't feel heavy. hot as hell though, even at 8 am

Barbell hacks
85 x 8
105 x 8
117 x 7
127 x 7

started lower with both hips and knees simultaneously instead of trying to maximize knee and ankle flexion and think I had more total ROM overall. leg tension felt more balanced with hips/no feeling of quad strain at all

Crawls
4 laps of 70 ft
fast!
Love doing them on saturdays! who would have thought it would make such a difference

compound laterals
3 set of 8/8 with 20

BW 171.0 !!
BF 12.3 !!

finally. now just don't mess it up

datsit

Thursday, July 05, 2018

Another fast and good ruck

 Another good one and another hot day. All nasal breathing, no problem, I am finally finding my legs. Today was one of those days where I wanted to stop and rest but didn't need to. It was weird. I could keep the pace but it was hard but I could

Lately I've been wanting to keep the steady pace but couldn't because of some kind of muscle restriction, today it showed me I'm just used to stopping. Just a few 20 second stops to breathe more then off. Same low top Salomons worked perfectly

A trend it seems

45 lb Ruck
6 laps
55 min
last lap 7:11 ! :)
RPE 6.5

BW 171.4  I'll take it
BF 13.7 ? wow
W 55.6

datsit  feel good

Wednesday, July 04, 2018

24 kg speed swings 18 min 9 reps, 115 lb strict press 10 x 3, walking lunges, parallel bar pushups, lateral combo

This was relatively strong considering plan had to change right before the workout. Planned on testing the push band monitor again with Pavel's 044 StrongEndurance plan to see what the hell is wrong with my power production but my push band, which was supposed to be here did not arrive so I decided to punish myself with 18 min of swings
Solo

Not to bad although I spent most of the time pulling my head out of my ass. the last five minutes were more focused as I got too tired to bitch as much

Power and speed were actually pretty good and I contemplated doing 10's except I was too pissed to push that much :)

24 kg speed swings
15:15
9 rpa
18 min
324 reps
17,172 lbs work
all reps to chest height
RPE 7.5

Strict press
45 x 5
65 x 3
85 x 3
105 x 3
115 x 3 x 10

these were excellent and I found myself holding the positions longer to get more time under tension. I actually think this day should be five by five now. Plus perhaps some overload walkout and holds.Being absolutely rock solid in the start position is everything I now know

Walking lunges
4 laps of 40
decent slow and stretchy

Parallel bar pushups
20
15
12

3 sec down,quick reversal and hold at top lots of tension. ( no one to add the weight) this should be reps day and Monday should be weighted pushups. Just skip the down sets and go right to heavy pushups and or triceps work!!

BW 172 !!
BF 12.4

ruck up tomorrow

Monday, July 02, 2018

195 lb Strict Press x 1 PR!!, 60 kg belt squats, floor pushups, combo laterals



Another great workout. Despite feeling like taking a nap on the ride home from work this went great! Just as I visualized and hope. The technique held. The big jumps worked. I felt strong and confident from start to finish.

Actually knowing HOW to get this lift started and having it work every time is the confidence booster! Not know exactly what to do to get it started and trying to figure that out on the fly an under the weight!

with the double layback I literally catch the bar at my chin level and press from there. Very very much like my old barbell bench technique. It was the only way I could bench without shoulder pain and it worked great there too

Strict Press
45 x 5
65 x 3
95 x 3
115 x 2
135 x 1 strong!
155 x 1 strong too
175 x 1 no problem
185 x 1 not enough layback so a bit out in front
195 x 1 PR!!! trusted it but still need MORE layback at start.
175 x 2 !
165 x 3
160 x 4 could've done five just pooped!


60 kg belt squats
10, 12, 14, 16

interesting. only let me lower to parallel but worked the top part of the lift more. I like it

Floor pushups
2 x 50
1 x 30

got tricep death fast!

combo laterals
3 x 8/8 with 20's

BW 171.8 !!! WTF??
BF 12.3

BF is going down steadily too. weird. the 7-8 isoflavone adaptogen is a keeper for sure!

Sunday, July 01, 2018

Solid ruck

Not perfect. Started out fine for the first two laps, then left calf got a bit tight and had to stop and shake things out. Now I DIDN'T do my 100 ups as planned, just 30 or so but I'm not sure that was the problem.

Wore the low top salomons so I can't blame that. Perhaps just not enough warmup because on lap 4 things loosened up and it was smooth sailing from there on it! Really lose and fast and I could push it

7:19 last lap and it could have easily been 7:10 but very happy. Cool start but then it heated up and the heat did not bother me much. Feel really more conditioned lately than I have in forever.

Hope it sticks!

45 lb ruck
12 laps
2 sets of squat stretches
1:50 min
Last lap 7:19

RPE 7.5 at start, then 6 for last part

BW 172 !!1 WTF?!
BF 12.4

thought I was good yesterday Today will be better!

big press tomorrow

datsit

Saturday, June 30, 2018

44 kg One Arm Swings 10 x 8/8, 165 lb hack squats,crawls, combo laterals



Hot one today. 90 or so at 8 am. No problem, we've got a fan :)

 Felt strong today. no real issues. weight felt light, wind felt good.

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 8/8 x 10
160 reps
15, 520 lbs
RPE 7

Hacks
95 x 8
115 x 8
135 x 7
155 x 7
165 x 7 ( could be PR or ties it)


Crawls
3 laps of 80 ft
very strong

Combo laterals
3 sets of 8/8 20s

BW 171
BF 12.9

not as good as I want. tighter today

datsit

Thursday, June 28, 2018

Strong Rucking holds

Another good one and another ruck in my low top Salomon 3D X's. It seems to be the difference. I'm actually feeling kind of, well, fast! I'm challenging my lungs more than ever now and definitely not my calves. Crazy but the devil is in the details. That's what I'm always searching for anyway, that one thing that turns the corner all at once.

Like these damn shoes.

If this keeps up I might not buy the GoRuck MacV 1's.Well at least not pre order them ,lol.

45 lb ruck
6 laps
55 min
last lap 7:29  a wee bit faster than the others but not by much.

BW 170.4 ( back down the lb)
BF 13.4
W 55.7

lower carbs

ok rest and roll out day tomorrow

datsit


Wednesday, June 27, 2018

24 kg speed swings, 16 min x 9 rpa, 105 lb strict press practice, walking lunges, wt pushups

Hard one. Tired today even though lots of rest and sleep yesterday. Hot as hell today too which never helps energy

24 kg Speed swings
15:15 9 RPA
16 min
288 reps
15,264 lbs tonnage
PRE 8
Mostly mental which made the physical that much tougher

Strict Press
45 x 5
65 x 3
95 x 3 ( new jump! easy with this new technique!)
105 x 3 x 10

fantastic. technique worked perfectly and I really got to practice and and play with the timing of the layback AND touch and go reps!
 Never ever been even able to do this before. Since this is a speed/dynamic day it might be perfect. we'll see but either way the groove was grooved!

No belt

Walking lunges
4 laps of 40 steps

also better than ever with my new ( left leg focus) technique during both steps. really giving the left leg the extra work it needs PLUS taking the added pressure off my right

Wt pushups
bw x 8
53 x 8 x 3

forgot about these the last couple weeks. not sure where to put them but I can't think of anywhere else

it was fine

Thinking about switching this day to

1) Press Practice
2) swing practice with alternating weights : 20. 24 and 28 for a set volume. Have to think this through more but the swing vo2 isn't working for Glenn and it might be time for a change anyway

BW 171.4
BF 12.4

too much carbs

ruck up tomorrow

datsit

Monday, June 25, 2018

192.5 Strict Press PR!,44 kg belt squat, floor pushups, combo laterals



What an amazing freaking day! A perfect press workout. Everything went right and nothing went wrong. Felt great, mind was strong. the new technique worked like a charm from the start, I was as calm as could be and unafraid!It's THESE days that I live for, keep working through the much for,  keep hoping aren't gone forever.
The FLOW. The Moment.
Mushin

The belt definitely helped but it wasn't the deciding factor, the technique change was

Strict Press
45 x 5
65 x 3
85 x 3
117 x 2
135 x 1 ( HUGE jump , went easy!)
150 x 1 very fast, groove was there, double layback technique,)
165 x 1 also fast and strong
180 x 1


this also went better than ever

190 x 1


this was an important hard rep. Not because the technique didn't hold, but because I didn't trust it, didn't commit to it completely. I knew that if I did 192.5 would fly. I had though about 195 but didn't want to get too greedy. I totally believe I would have made it.

HAVE TO TRUST the technique which is this:
regular setup into layback
Then, layback again then push the bar. IF I don't lay back first, and hard it looks like the 190. OR if I try to layback and push simultaneously I can miss out in front
Setup into initial arch (1st layback )
Them layback then push the bar
Then get under it at lockout.

172.5 x 3 PR
165 x 4 PR
155 x 5 ties PR

the technique held very well.

freaking psyched!

44 kg belt squats
13, 16, 18 , 20

feeling great

Floor pushups
2 sets of 47

just tired

Combo laterals
2 x 10/10 with 15's

again beat now

BW 169.6
BF 12.4

datsit!!!!

Sunday, June 24, 2018

Fast Ruck and strong Ruck!





I cant' believe switching to the low top shoe has made all the difference but it seems to have. Today was magic. I almost felt like I could run with the pack. My legs started out loose and fast and stayed that way. Calves were never a problem and neither were my feet, even at the end. Can't believe it! But man am I happy. After yesterday's heat fest this morning was actually very cool and over cast, just like I prefer.
I did do a few squat stretched on the first two laps as I thought it would help and it did but on the third lap I stopped and did no more
 Legs stayed loose and fast
The picture above was from a gentleman I met in the park walking his dog early this year. He was  TV reporter from China as was amazed at the whole deal with my heavy pack, etc He wanted my pic to show his friends and today he was back with printed copies to show me! Very  nice guy
 I still can't get over just how great it felt to fly though the air rucking. really reminded me of my old trail running days. Perhaps I'm just finally getting into some kind of shape but I think the shoes made all the difference

45 lb ruck 
12 laps       
1:45 min !!!
Last lap = 7:16 !!!
RPE 4.5 !

I honestly don't think the average laps for the each was that much more than 7:35-40 as the last lap wasn't much different than the others

BW 169.8
BF 13.3


ok big press day tomorrow

datsit

Saturday, June 23, 2018

40 kg One Arm Swings 10 x 10/10, 155 lb hacks, crawls, laterals



This was freaking hard. I felt fine, slept well, made weight etc. but it's just a whole bunch of heavy high rep work that always challenges me. Especially when it's just two of us and the pace is much faster.

But we got through it and speed and power were fine, but it was really hot today. First real hot day of the summer so it looks like it's time to really get in shape. There's no shape like being fit in the heat, but it always sucks

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 5/5
40 kg x 10/10 x 10
200 reps
17,600 lbs tonnage!

Glad when that was over!

Hacks
95 x 8
115 x 7
135 x 7
155 x 5

strong. this is my leg move. doesn't seem to jack me up. time tested

crawls
3 sets of 75 ft.

LOVE doing these on saturdays now. Going to up this to 4 sets and eventually 100 ft

laterals
3 sets of 8/8 with 20's

BW 169.8 !!!! Yes! got it done! just cut out the carbs and the lbs dropped off. Nice to know this actually works I was getting worried :)
BF 12.5


ok salomon 3 D X tomorrow for the whole ruck . lets see what happens

datsit

Thursday, June 21, 2018

Strong,loose and fast ruck!



Finally a good one! I wore my Salomon 3d Pro's and man they felt great. I looked at them closely and realized that the lacing doesn't really start until the start of the toes. My 4d salomons start lower as do the Danner boots. The mid cut Salomon  are close to the 3 D's and the Magnums are right on the edge of the toes like today's 3 D's .

There is something to this

Anyway pretty fasted and hungry so I wanted to get it going and my gait felt light loose with easy turnover from the start

Feet felt perfect and I definitely had the sensation that my feet were really light in these shoes ( which they are- more trail running shoe than hiking boot) from the start

And, it finished like this with absolutely zero ball of foot or metatatsal soreness at all. !!!

Yes!
 Fast pace and all things good. Nice to work the HR and not have to work around foot and calf tightness or pain

45 lb ruck
6 laps
55 min
RPE 6


BW 171.2 ( down a lb)
BF 13.3

happy with this. expect to be 170 or under tomorrow

datsit

Wednesday, June 20, 2018

24 kg speed swings 14 min 9 PRA,120 lb strict press,137 x 3. walking lunges, compound laterals



Good one today, all things considered.

24 kg speed swings
15:15 9 PRA
14 min
252 reps
13, 356 lbs tonnage
RPE 8

lots of mental distractions prior and, actually during, but physically felt pretty good

Strict press
45 x 5
65 x 3
85 x 3
107 x 3
117 x 3 x  5 sets
127 x 3 x 3 sets
137 x 3 x 1
127 x 3 x 1

The layback seems to be the most reliable trigger. Before I did the layback and finished in that position, as I didn't have mobility to get under the weight. It's not perfect but now I have way more so I can actually get under. But, timing is everything

Also, used the belt today. It felt ok. I alternated some sets with and without it and couldn't tell a lot of difference but there's no reason to believe it wouldn't help me get 200. I could live with that :)
I will use it Monday and see

Walking lunges
3 laps of 40
slow and deliberate. completely concentrating on JUST the left leg on each step has made all the difference. Right TFL and psoas are no longer locking tight and the flow is better. Plus getting more left leg work thats' needed

Left VMO is too small to my right. Time to make time for banded TKE's for high reps


Compound laterals
3 sets of 7/7 with 20's

BW 172!!!
 BF 12.2

ok either I'm fatter or more muscular. Either way, no carbs today a real fast morning as I have to be no more than 170

datsit. ruck up tomorrow

Monday, June 18, 2018

190 lb Strict Press miss, 40kg belt squats, floor pushups, compound laterals

Felt strong but missed anyway today. Weird. Woke up yesterday with my right thumb out of joint and painful as hell. Wasn't too bad the start of the day but got worse as the day went on and had to work the crap out of the hand and forearm to try to unlock it. Not the best way to spend  fathers day but I had no choice.
It was the 40 kg goblet squat for sure and the radius of the lower arm and the scapoid bone of the wrist weren't sitting right and I couldn't even get down on the floor and place my palm flat against the floor.! Unacceptable so I worked on it it
Pulled out all my tricks, even voodoo flossed it ( which seemed to help)  but only when I taped my wrist with athletic tape did I realize it was mainly the radius that was twisted and not articulating correctly with the shapoid. Started stretching palms down as best I could ( as little weight) and externally rotating elbow pits and things started to mobilize, move around and things felt better

Slept with tape and woke up much better. Still required work all day today and I had no idea how the workout would go, especially since I was planning on taking 190!

So while I was tired and tweaked I also felt strangely mentally ready so I gave it a go. Warm-ups went deceivingly well and I actually thought I might make 190 after the THIRD try at 180!!

Strict press
45 x 5
65 x 3
85 x 2
120 x 2
135 x 1 strong!
150 x 1 even better
165 x 1 decent
170 x 1 a bit out on front
180 x X out in front
180 x X same
180 x 1

190 x  X


190 x X not as good as above

I'm just driving with my triceps more than my front delts and the bar is going forward and not back enough. Given my still serious lack of full shoulder flexion it's not a  mystery why but I still think I can find a work around, lol

Never quit trying!

170 x 2 way too hard, still in front
160 x 3
150 x 3

done. have to figure out a different groove. back to study videos

40 kg belt squat
4 sets of 12
close stance feel goo

Floor pushups
( found a position that didn't hurt at all a good sign)
3 sets of 40 !

combo laterals
3 sets of 8/8 with 15's

dead tired and hungry

BW 170 !
BF 12.9

datsit a needed day off!

Sunday ruck 45 lbs



This went pretty well. calves still got tight despite wearing the mid top Salomons  and only carrying 45 lbs. Going through a weird phase it seems

But I didn't stop to squat and things loosened right up after the second lap! Still had to stop every now and then to just let HR come down and legs relax a bit but definitely better. fast pace overall

finished 10 min ahead of time feeling ok

45 lb ruck
12 laps
1:50 min total time
RPE 6.5

nice and cool and overcast for most of it.love that

BW 169.4!
BF 12.7

datsit

oh yea just saw these boots and have to say I just may not be able to stop myself from getting them

https://www.goruck.com/creating-macv-1/


Saturday, June 16, 2018

60 and 68 kg One Arm Swings, 40 kg Goblet squats,crawls, lateral combo



This went very well. I felt surprisingly strong today. Even my grip didn't give me much grief on either of the heavy bells and the height and transfer with the 60 kb were solid. Only the second workout ever with it but my instincts were right about this bell. It's the right size for my real overload day. Don't really need to do the 68 but I don't want to lose touch with it.
Still not ready to transfer, especially after 7 sets with the 60 but the three sets I did with it were solid

Got to remember to breathe more though, I almost passed out on the start of the second hand on the second set! Some serious freakin tension there!




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
40 kg x 4/4
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7 sets 70 reps = 9240 lbs
68 kg x 5/5 x 3 sets  30 reps = 4500 lbs
13,740 lbs tonnage

RPE 7

Goblet squat
24 kg x 5
32 kg x 5
40 kg x 5 x 2

as usual holding these is the biggest overload


crawls
3 laps of 75 ft
really prefer doing these on this day as opposed to Wednesday

combo laterals
3 x 8/8 with 20

BW 171 !~ shit
BF 12.4

not bad but was 170.4 yesterday and was hoping to go in the other direction

ack

eat less

Thursday, June 14, 2018

45 lb ruck hot and fast



Summer is completely here and the ruck at 1 pm was at 88 deg but  I felt pretty good about it. Acceptance is the first key to heat tolerance training I think. The more you fight it the hotter it seems but I think I was just in a good mood.

Easy day just two clients, everyone else cancelled. Got new tires on the Mustang and did some things I rarely get to do during the week so when i got to the ruck I was actually eager to go.

I wore the Danner's with XOSKIN crew socks and made sure to lace the boots lightly. That seemed help.

I didn't time laps but I was moving and things felt pretty loose and fast. My lunges for a change were the bodypart being challenged

I did stop every couple laps as the fast pace was tightening my calves up but they released quickly. finished 10 min early too so I know it was fast

Last lap the right foot at mid sole started to ache a bit it felt like the pace not the mechanics but it's fine now

Good one

45 lb ruck
6 laps
50 min
RPE 7
pace : fast

BW 170.4 !
BF 13.4

should be under 170 tomorrow am.

dasit

Wednesday, June 13, 2018

24 kg speed swings 12 min 9 RPA,120 lb strict press practice,walking lunges, wt pushups. compound laterals



Good day today.Solid sleep, woke rested for a change. Was still overweight ( 171.4) so it meant a full intermittent fast today (almost perfect) and felt very good again doing that. As long as I caffeinate correctly

Decided to bump up the reps per arm to 9 ( thought about 10 but it was freakin hot today= 87 deg ) and thought best to ramp slowly

it was fine

24 kg Speed Swing
5:15 x 9 PRA
12 min
216 reps
11,448 kbs tonnage
RPE 6.5

the extra rep per set go the HR a bit higher than usual, but that was the goal. It worked. It sucked just a little at the end but other wise strong

Strict Press
45 x 5
65 x 3
85 x 3
115 x 3
120 x 3 x 10 sets

good one too. got under the bar a bit more on the takeoff and that seemed to help make the bar/body connection more solid
ach back
then elbows up and squeeze the bar
press

also practiced NOT pushing forward for the lockout, and just staying back but guiding the bar overhead and that worked pretty well but in the video above I pushed forward under the bar more than I wanted to

still a good practice

walking lunges
3 laps of 40 steps
same as last week, focus on it like it's a left leg only movement and things felt very balanced. I was overweighting the right leg and that was getting it way too tight in the TFL
much better now

Wt pushups
bw x 10
53 x 10 x 3 sets

very strong

compound laterals
3 x 8/8 with 20's

strong

BW 171.4
BF 12.7

need to get below 170 again

datsit

Monday, June 11, 2018

Strict Press 180x1, 187.5 x X, 48 kg belt squat, floor pushups, combo laterals

This was a tough one. I good one but a tough one. This freaking move is SO freakin delicate. The groove has to be SO precise that one little mistake and it's done. Almost impossible to save. Not like any other lift I've done. Crazy in it's precision requirements and so much to remember and control under the most intense pressure!

Strict Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 1 good

150 x 1 strong too
160 x 1 ok ten pound jumps
165 small jump 160 not that strong
170 better groove
180 x 1 big jump but not tight enough at start

185.5 x X SOOOO close


ALways remembering ONE thing but forgetting the other! I remembered to really lean back at start but forgot to re lift the elbows. well. I didn't forget as much as decided not to as I was leaning back so much and thought the elbows were high enough
They weren't, or, something else mechanically or elastically is going on but it wasn't good enough. I should have made this .
then
185.5 x X bad miss. No where near layed back enough at start. Too much on my arms at walkout and not enough on torso
172.5 x 1 ! shit
172.5 x 2  better layback and elbows!
165 x 3 strong!
155 x 5 Best! 

48 kg belt squats 
( oly shoes no plates)
close stance
12, 14, 16, 18

these were tough. Liking this new groove. Not as much depth but interestingly, more leg involvement!

Floor pushup
2 sets of 45
1 set of 30

cooked!

combo laterals
3 sets of 8/8 with 15's slow tempo

BW 170.6
BF 13.3


datsit

Sunday, June 10, 2018

No stop 45 lb ruck

Confused me this morning. Slept well, stretched out, did my 100 ups to warm-up, and lightened the ruck by 5 lbs to 45 total and still my left ankle ( this time) decided to tighten up making me slow up again, right from the start!
Relaced the boots ( idea was they were too tight at ankle juncture ( that helped a bit) but then I thought that perhaps it was the isometric squat stretches that I do each lap that had something to do with it.

Hell, I don't know but I haven't tried it so why not. My legs in general just were getting tighter as well as the feet. It shifts from right foot ( 3rd metatarsal to ball of great toe to left calf OR anterior tib, also on left! I'm sure the heavy work on Saturdays is at root cause but that's not going to change so I have to figure it out as is.

So on lap 5 I went straight through , and that seemed to loosen things up, then again on 7 and 8 and by now I was really loose and fast and was flying!  That's weird! But it felt great, much like I did on Thursday. It would be so nice to have my lungs and conditioning be the limiting point and not my calf tightness

I so remember being on 'autopilot' when I ran and sometimes when I cycled but I haven't felt that in so long rucking. This might be the right thing to do. I get plenty of human chair squatting these days and it's easy to come by if I want more

Stop breaking the rhythm and tightening things up every lap might help. Hope so. It's been a real drought for my rucking of late.

45 lb ruck
12 laps
1:50 min ( not squatting saves time too)
last lap : 7:17!!
5 iso squats ( first five laps)

BW 170.4 oops
BF 13.3

ok lets see if I can pull my head out of my ass mentally for tomorrow's presses

also rewear mid height salomons too. I'd hate to have to buy ANOTHER pair of boots but I have to get the right ones.

datsit

Saturday, June 09, 2018

48 kg One Arm Swings 10 x 10 , 36 kg goblet squats, crawls, compound laterals



Solid workout but using the Push band really messes with my focus and concentration. I think I have the numbers I need; I'll be taking a break now from it for awhile.
One thing I did get from it: my dead stop swings ( the hike pass rep) REALLY generates the most power of all the reps!! That's interesting

Pavel said he estimated they required 30%+ more effort and it looks like they produce almost that much more in power than the reps of the set of reps.

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
40 kg x 4/4
48 kg x 10 x 10 one arm at a time
Not a bad output. Plus pretty consistent across all reps and sets

Goblet squat


24 kg x 5
28 kg  x 5
32 kg x 5
36 kg x 5
very solid! this is my new saturday squat!

crawls
4 laps of 70 ft

actually think I'm going to like doing these here. I could really concentrate on them and they felt like a very full body lift. The heavy ass pushups definitely not the best prep for a max effort monday

combo laterals
3 sets of 8/8 with 20

BW 169.6
BF 13.3
W 56.4

 45 lb ruck tomorrow

datsit

Thursday, June 07, 2018

45 lb ruck fast and light!



I have NO idea why today was so good. None at all. Up at 3 to take Tracy to the airport I was groggy til about 10 am. But when I hit the park things just clicked. Legs felt light and fast and pace was very easy. Zero foot problems and I can't blame it on just using 45 lbs as that is my normal Thursday weight.

Just one of the moments when Grace lays it down in front of you and just have to pick it up and ruck with it. Wore the old Magnum combat boots again and XOSKIN crew socks and it worked perfectly. Just felt great

Just in time to remind me that I haven't lost my rucking mojo forever

45 kb ruck
6 laps
55 min
RPE 4

BW 169.6
BF 12.7
W 55.6

datsit need some sleep

Wednesday, June 06, 2018

24 kg speed swings 16 min, strict press 10 x 3 ,walking lunges, wt pushups. combo laterals

Strange one today. Numbers with the push band pretty low although I'm sure I did it right. Not sure where that 3671 peak power number came from

The swings felt solid and lungs and hips were good.
Saturday's beast workout should tell me more

24 kg speed swings
15;15 x 8 RPA
16 min
256 reps
13,568 lbs
  Doing the same thing as  usual so who knows what it means?

Strict press
45 x 5
65 x 3
85 x 3
105 x 1
120 x 3 x 10

some of the best yet


really focused on the arch set up again, then re setting elbows then squeezing the bar for trigger. best practice yet and back to 120 lbs

walking lunges
3 laps of 40 steps

really focused on loading left leg on both steps and that helped my over contracting right TFL. nice

wt pushups
bw  x 10
32 x 12 x 2
32 x 10

this will work fine here

combo laterals
20 lbs x 3 x 8/8

tired

BW 170!
BF 12.7

datsit

Monday, June 04, 2018

185 Strict Press, 40 kg belt squats, floor pushups with PushBand, combo laterals



It was just a tough workout , but for no good reason. Slept really well. weight was perfect, hydrated, etc but mentally I did not have five seconds between work ( phone call on way home) and getting under the bar to concentrate and that hurt. But, just a bit. And I couldn't get my mind right even after we started.

But all in all I pressed some big numbers even though I could have done better

Strict Press
45 x 5
65 x 3
85 x 3
120 x 2
135 x 1
155 x 1 ( decent but not fast)
165 x 1 better
170 x 1 good
175 x 1 slow
180 x 1 ok
185 x 1 decent ( vid above)
187.5 x 0 just didnt set up well too vertical I now think but it got pretty high just not back enough
175 x  1.5  tri's shot
165 x 3 still
155 x 5 eh
150 x 5 SO EASY 
THIS is what I should have been doing all along I was just TOO VERTICAL  on my set ups! layback more than I think I should and lift my elbows more than I think I should. It absolutely HAS to happen!



187.5 miss



Realized also, that doing heavy wt pushups one day before this is not the best idea. SO weighted pushups now go on wednesday, after lunges
Crawls will take the place on saturday of pushups



40 kg belt squats
not standing on plates

x 12, 14, 16, 18

these felt good. closer stance than I can get standing on plates and decent, below parallel depth anyway

Floor pushup with PushBand
3 sets of 40, 40, 35
set one .38 m/s 275 watts
set two  .33 m/s 264watts
set three.29 228 watts

high of .68 m/s
Ave of .45 m/s

combo laterals
3 x 8/8 with 20s

BW 169.2 !
BF 12.0 !

finally decently hydrated

datsit

Sunday, June 03, 2018

slow ruck, again

This is getting old, this not feeling stronger, faster or easier on this two hour ruck. My calves were fine throughout ( did the 100 ups warm-up and made sure to lacrosse ball the plantar fascia prior to the ruck) and the right foot was fine til the last lap when the  area right behind the great toe started to get achy but mainly every step was heavy and tight!
Started very slowly too, on purpose but it never really got light. It was better from laps 5-9 then hard again. I changed gait a bit too locking out my knee into stance phase more like one does on an unloaded walk  and that worked good until til right peroneals started to tighten up

I actually took the pack off, used the concrete bench to rollout the peroneals and stretched hammy and calf and bit and it felt MUCH better but man, I've been so much stronger here!

I had to stop and shake it loose way too much in addition to the iso squats for stretching

Going to lighten the pack to 45 lbs next week and 40 lbs on Thursday and see if that helps. Then build back up

This ain't workin

50 lb Ruck
12 laps
11 iso squats
2:08 time
last lap 7:45

BW 170.4
BF 12.7

did not help that it was very hot and humid even at 7 am this morning. time to get in heat shape it seems!

Saturday, June 02, 2018

44 kg One Arm swing 10 x 8/8, hack squats, weighted pushups,combo laterals



Interesting session. Used the push bands and got some excellent and very interesting numbers

those are some VERY high watt outputs unless I'm missing something. I think doing both arms at the same time could have messed something up as their are too many "numbers" on the grid showing the averages

But the peak number is real for sure and that's HUGE.

This will certainly validate what I''ve been saying for years about virtual force. It's real :)  with barbells the key is the mass, the weight on the bar, for the kb ballistics it's the acceleration because that's what produces the real force numbers

not the easiest user interface but I have to learn to navigate it better,too.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs
9.8 tonnage
73.8  total KJ

barbell hacks
85 x 8
105 x 8
135 x 7
155 x 5

really focused on overusing left leg. both legs are tight :)

wt pushups
bw x 12
53 x 12 x 3 sets

strong time to go up

combo laterals
3 sets of 8/8 with 20s strong

BW 169.4
BF 11.9

datsit

see how the feet are in tomorrows ruck. ready for it to get stronger again

Thursday, May 31, 2018

45lb Ruck

Solid one today. Wore my low top salomon trail runners instead of boots to see how it would go. Certainly didn't go bad at all, but the right ball of the foot at the end was touchy- I just wonder if they have enough midsole protection? But my hip and back are just now adjusting into normal from the double front squat/ SI joint issue
they're in place but just so.
I'll see about wearing them sunday.

 The ankle flexibility felt great. the pace was quick and light and no dorsi flexion problems on either leg. Nor calf tightess

45 lb ruck
6 laps
57 min
RPE 6.5

BW 169.4
BF 13.3
W 55.6 !

ok datsit


Wednesday, May 30, 2018

24 kg speed swings 14 min (push band), strict press speed ,walking lunges, compound laterals

Strangely woke up with a talkative lumbar and sacroiliac spine today. Couldn't for the life of me figure out why and then I realized- double kb front squats. I have been flexion intolerant since my herniation in 2000 and I guess I still am. Anything that overloads my abs or hammies too much can set things off and they did today.

But it wasn't bad and I knew what to do. That's a big help. Released my rectus abdominus and psoas and obdurators and things started feeling better right away. I wasn't sure how the swing would feel but it turned out fine. Just slow to start.
Thank g-d for body maintenance know how. It may not supposed to work but it hasn't failed me yet.

One arm swings
24 kg x 14 min
280 reps
14 480 lbs tonnage
RPE 6.5 

not bad at all, surprisingly. But I was also playing around my with my new Push Band velocity meter and it was distracting me.Messed up the setup but two numbers that did display for the left arm swing sets it did measure was 1260 something for peak watts( which seems pretty high) and 620 something for average. If these are accurate I'm on to something

Now to read ALL the instructions for Saturday's 44 kg x 10 x 8/8 workout and see what numbers I get. This could be very fun, I almost bought one of these a few years ago for precisely this purpose but decided against it as I wanted on that attached to the bell, not my arm. That one is now in development thanks to SF but this has been proving using for the people testing them now

https://www.trainwithpush.com/strongfirst

Strict press
45 x 5
65 x 3
85 x 3
117 x 3 x 10

deliberately took the lighter weight as my back was just starting to open up  and I didn't want to risk it. Each set my back felt better from the extension

walking lunges
four slow sets of 40 reps

short stride, knee/ankle leading. torso more upright. best these have felt in months. really slowed each rep down and not trying just to 'get it over with'.

combo laterals
3 x 8/8 with 20's

first time all sets with this weight. stronger!

 BW 170.4 ! that's a surprise
BF 12.3


ok ruck it up tomorrow and keep my abs open!

datsit

Monday, May 28, 2018

Strict press to 182.5 x 1, 20kg kb front squats, floor pushups,combo laterals



Another solid day of singles. this may very well work although I won't know til we hit 4-5 weeks in, where heavy singles USUALLY burn out. But today was solid.
Did not feel like training so it was almost a guarantee good session ,lol

Strict Press
45 x 5 x 2
65 x 3
85 x 3
112 x 3
122 x 2
135 x 1
150 x 1
160 x 1
170 x 1
177.5 x 1( out in front)
180 x 1 made the corection
182.5 x 1 SOLID!!!
172.5 x 3 PR
165 x 4
150 x 5




Leaned a lot, another thing I was hoping for from this approach. after the walkout and I set my arch, I have to RESET the elbows for it to work
Also, have to get the BIGGEST bite on the grip that I can- almost think false grip! makes a huge difference at weight, and also lets me pull the 'trigger' on the grip more easily

I didn't do that on the 177.5 and it let the bar drift forward. I almost went 185 for the last set but thought better of it. Would have made it too but there's plenty of time

The downs sets were almost easy after all that heaviness

Still losing contract with torso and the bar on the walkout. Have to lead from the upper back as I walk back, not stay so upright

KB Front squat

five sets of five with double 20 kgs. I love this close stance now


started easy.  but they felt great

Floor pushups
2 x 40
1 x 35

burn baby burn!

compound laterals
1 x 8/8 wth 15
2 x 8/8 with 20's

skipped crawls. the presses took a long time and I was done

BW 169.4 !!
BF 12.7

not bad for a monday

datsit

Sunday, May 27, 2018

50 lb Ruck, negative splits



Got a late start and decided to skip the stretchout to see how it would affect things. I felt really good waking up, with no serious tightness or aches, despite yesterdays volume

It wasn't a good idea. Things started ok for laps one and two then the legs overall, but particularly the calves pumped up. didn't even take creatine yesterday  or this morning :)
 they would relax if I stopped for 30 seconds and shook them out but it was annoying. Next week I will ruck in my low top Salomons, which are more running shoe than hiking boot and see. My instinct says I have too much shoe restricting ROM. I'm not sure I need the 'support' as much as I need the ability to let the foot and ankle move more freely.

We will see but I've got to figure this out

One hour in things loosened considerably and I could walk fast. I've always was a negative splits racer and trainer when I ran or cycled ( finish faster than start) but this is ridiculous!

50 lb Ruck
12 laps
11 iso squats
2 :05 time
Last lap 7:24 ( not bad )

BW 169.6
BF 12,7


Ok new press routine tomorrow!

datsit

Saturday, May 26, 2018

40 kg One Arm Swings 10 x 10/10,Hack squats, wt pushups, combo laterals



Back to the old routine. Felt good. And familiar. It's just the right amount of warmup to hit heavy ballistics. Grinds, I realized really quickly, are not the same first thing in the AM as ballistics. Much much longer to warmup for me

Lesson learned.

Still it was hard today. It always amazes me just how fast the top conditioning comes off with even the slightest back off in load and intensity IF IT'S NOT NECESSARY. I.e, overtrained

It comes back quickly but you suffer much more for a few weeks
Like today lol

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 10/10 x 10
200 reps
17,600 lbs
RPE 8  ( not too too bad but hard to maintain the power output

Barbell Hacks
65 x 8
95 x 7
115 x 7
135 x  5

legs are tight already !

Wt Pushups
bw x 10
53 x 8 x 3 sets

strong. missed these

combo laterals
15 x 8/8
20 x 8/8 x 2 sets

liking these more and more

BW 169.6
BF 10.9
W 57.7  !!

best numbers in forever

long ruck tomorrow

datsit

Thursday, May 24, 2018

45 lb ruck



Took it a lap short today. on purpose. got a late start and was hungry and decided to keep with the back off mode of the week. It felt perfect.

Ruck as quick and fast too. Weather was overcast, cool and windy probably the best thursday ruck weather in forever
Legs felt great and wore the magnum boots which felt perfect.

45 lb ruck
5 laps
45 min
RPE 5.5

strong and fast

BW 170.2
BF 13.1 ??
W 55.5

don't know what's up with that but at 1 pm I was 169.4 

datsit

back on track great nights sleep. 9 pm is NOT the same as 8:30 when you get up at 3:45


Wednesday, May 23, 2018

24 kg speed swings 12 min,115 lb strict press 10 x 3, walking lunges,compound laterals

Good one today, Getting enough sleep but not feeling resting. Still slugging off the effects of too much adrenaline this last month. It'll sap you. Or me.
Almost back. Going for 8's instead of 10's is the right choice. More power and some cardio but not too much. I think I might have been getting too acidic with 10's and longer sets at this point ( my age).
I like doing heavier  swings with just the 8 reps. It's the perfect 'high' rep set lol. Five's are the perfect strength and power number

24 kg Speed swings
15:15 8 RPA
12 min
24 sets
192 reps
10,176 lbs tonnage
RPE 6.25
HR 150'ish


Strict Press
45 x 5
65 x 3
85 x 3
115 x 3 x 10 sets

as usual it took me 6 sets to warm up  this groove! then it felt great- up til then- stiff

Walking lunges
 3 sets of 40

shorter steps and more focus on a better knee stretch for each rep. been slacking on form here. Legs have been extra stiff from all the bar work

compound laterals
sides then reps
2 sets of 8/8 with 15
1 set of 6/6 with 20

BW 169.6
BF 12.9

datsit

Monday, May 21, 2018

Strict Press practice full pyramid to 175 lbs, goblet squat/one leg box squat, floor pushups, lateral combo

Since I was switching back to press on Mondays and was tired coming in I decided to do a singles workout working up and see what I had. Pretty decent and  I wasn't really WARMED up until 40 minutes in! That told me something

I actually liked this method very much and might play with it for awhile. Work up to a heavy single in small jumps ( let fate decide where it is that day) but stop after a hard grind and then rep it back down.

Can't hurt to try. I've been doing sets and reps the other way for years

Strict Press

45 x 5
65 x 3
85 x 3
105 x 2
117 x 2
135 x 1
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
172.5 x 1
175 x 1 ( grind)
155 x 3
145 x 4
135 x 5

this was excellent! Lots of very specific practice.

Goblet squat/ left legged box step up
20 kg x 3/ 5
24 kg x 3/5
28 kg x 3/5
32 kg x 3/5

I really like this single leg box step up. did them in the cage and used rails for a balance check if I needed it. This will work well going forward as it really works the left leg but doesn't involve the right at all

Floor pushups
3 sets 20 STRICT and slow

These were not easy!

combo laterals
sides then rears 3 sets of 8/8 15 lbs

BW 169.4
BF 13.1

datsit! very happy with the press!