Thursday, April 19, 2018

Thursday ruck

Made the mistake of wearing the crew level compression socks and my left calf got tight again. I totally spaced it that it might be the sock and it is. Turned down the sock and ten minutes later it was fine. Just pumps up! And that inhibits dorsiflexion

Still have to spend more time prepping it prior to rucking

other than that a strong and relatively fast one.

45 lb ruck
55 min
6 laps
RPW 6.5

BW 169.4!
BF 12.9

decent

off tomorrow then big bells on saturday

datsit

Wednesday, April 18, 2018

20 kg Speed swings 14 min, 120 Military press 10 x 3, walking lunges, rear laterals

 This went great. 14 min was no problem at all and I think the lighter bell and the higher reps are finally getting my lungs back. This is a good thing.

The presses went as good as ever. All the pieces are coming together and it's starting to feel much more automatic and smooth. Lets hope it continues

20kg speed swings
15:15 x 10 rpa
14 min
280 reps
12, 320 lbs moved
RPE 6.5
Finishing resting pulse 160 bpm

Military press


45 x 5
65 x 3
85 x 3
120 x 3 x 10 sets

big jump but things were feeling good. Eventually I'm going to have to learn how to take bigger jumps correctly if I'm going to do bigger numbers. At least moderate jumps
bar  to 95
95 to 135
135 to 165 etc

in due time

Maybe :)

Walking lunges
4 laps of 40 ft
so so let myself get distracted

rear laterals
3 x 12 with 20

time to go up to 25

BW 170.6
BF 12,9

at 1 pm BW 169.4

back on track

ruck up tomorrow

datsit

Monday, April 16, 2018

170 lb Military press 5x3!, 210 walkout,195 lb back squat, Floor pushup PR,crawls, side laterals

Busy day! Lots of stuff going on and all good! First thing I wanted was to repeat last week's workout weight and sets/reps with NO misses or even form glitches- and that happened. All sets were very solid.

Then I did walkouts and that went way better than expected and actually turned out to help me find the right set up position

Back squats were funky and had a scary SI adjustment  in the warmups. should have stopped there but stupidly didn't. Every thing is fine now ( I'll really know tomorrow am) but in the future that's a stop sign. I just don't like barbell squats or deadlifts. Or bench . I'll be happy when this cert is over. Just a few weeks now and literally, all the heavy stuff is done now. Just one more dl workout of 240 x 5 and that's it. Perhaps. I might not do anything til the cert. I'll see

Military press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 1
150 x 1
160 x 1
170 x 3 x 5 sets
 2nd set


last set


then setups(walkouts)
185 x 1
200 x 1
210 x 1

these felt great and not heavy at all. It all about keeping the weight on the torso and not the arms!

Barbell back squat
45 x 5
95 x 3
135 x 3
185 x 3
195 x 3


had the weird adjustment on 135. I can see in the video my right hip is higher. Time for more piriformis and right hip flexor release

Floor pushups
46
46
46

I think these are a PR but have to check. Did I do 3 sets of 50? don't think so but not sure

EDIT:

just checked, it is a PR. I've two sets of 50 but not three. excellent three sets of 50 is coming!

Crawls
2 sets of 70 ft

getting tired

Side delts
3 sets of 12 with 20's


BW 169.6
BF 12.3
W 56.8

bodymaintenance tomorrow!

datsit

Sunday, April 15, 2018

Tough ruck to fast ruck

This was weird. Left calf just would not loosen up for about 45 min. The pace was solid but it kept tightening up and I had to stop to stretch and shake it loose. Didn't look good for the rest of the ruck but then at 45 min it just released and the next 1:15 was FAST!

Like I said, weird. Everything else felt very good. No real soreness or fatigue from yesterday. Going to have to do some 100 ups prior to the ruck to get the blood flowing sooner. I think going from nothing to the 50 lb pack is the culprit. think I have to warmup with bodyweight first

50 lb ruck
12 laps
1:55 min ( would have been a lot faster if I didn't waste so much time the first hour)
11 iso squats
last  lap : 7:19  faded last 1/4 lap! should have been 7:10

BW 169.4
BF 11.7
W 57.1

repeating last weeks 170 hopefully much easier this time

datsit

Saturday, April 14, 2018

48 kg One Arm Swings 10 x 10, hack squats,barbell bench press, rear laterals



Today went well. All systems go at the start and the weather was perfect. Not used to not freezing in the mornings, it really helps

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
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

alternated each arm with sets of 10 reps per arm. Different for sure than 5x5 ; more specific grip and arm/shoulder work this way. I like it.

Barbell Hacks
95 x 8
115 x 8
135 x 8
145 x 8


Barbell bench
45 x 5
95 x 3
135 x 3
185 x 2
205 x 1 paused
225 x 1 paused with all commands.


I actually thought 225 was going to be lighter. It moved fast enough but it was definitely heavier than expected. Of course all the beast swings might have had an effect but.....

Horiz bar pushups
1 x 30

just to balance out the scaps

rear delts
3 x 10 with 25 lbs

time to move it up

BW 169.6
BF 11.7
W 57.3

good

long ruck up tomorrow. I'm ready!

datsit

Thursday, April 12, 2018

45 lb Ruck

Solid ruck today. Used pose method again and it worked great. so much easier to go faster and no foot issues. It's probably not pretty to look at but oh well. It works better and doesn't hurt so there ya go!

45 lb ruck
55 min
6 laps
steady pace
RPE 6.5

BW 169.6
BF 13.1
W 56 ?

day off tomorow

datsit!


Wednesday, April 11, 2018

20 kg speed swings 12 min, 120 lb Military press 10 x 3, walking lunges, side delts

This went very well. Strong throughout and got some good techniques revelations for the press setup.

The swings were a  little slow getting going as I could feel the soreness the heavy presses had left behind but things soon opened up. Really concentrated on max power output and  bell height on each and every rep.

It's interesting how sometimes ( many time s:) ) the shorter sessions are the tougher as you don't hold back so much. Kind of the idea with Hardstyle

20 kg Speed swings
12 min
240 reps
10,560 lbs tonnage
RPE 7

Military press


45 x 5
65 x 3
85 x 3
105 x 3
120 x 3 x 10 sets

so strong. Bar path and overhead position just how I want it to go with 200 lbs!
The key on the walkout is really having the bar weight on the chest and torso and not in the hands/arms.
That lets me get the elbows into position for the drive.
The one rep I didn't do that I felt my biceps tendon chirp and the bar went forward. Just what was happening on monday.
Wont' make that mistake again
Also, if the weight is on the chest and the arms AND hands relaxed I can "pull the trigger" i.e quickly crush grip the bar AS I start to press. I don't have to open my hands just have them relaxed. We'll see if this works with real weight on monday

Walking lunges
4 laps of 40 steps
back to shorter steps and really letting the front leg go forward AND making sure the back knee touches
Hard today but quality reps

Side laterals
3 sets of 12 with 20
hard but strong

BW 170.8
BF 12.7
W 56.1

at 1 pm 170 even

Can't neglect the stir fry :)

ok ruck up tomorrow. can't wait!

datsit!

Monday, April 09, 2018

170 lb Military press 1x3,1x2,3x3,48 kg Belt squat, floor pushups, crawls, rear laterals



Such a weird workout. One of those days where I went in with everything 'right' but had a tough one. Felt flat. Slept well, ate and rested well yesterday, easy day at work etc , etc but just felt flat. The weight never felt heavy and was just 'slightly' out of the groove but just enough to make it much harder than it should have been

Looking back now two things stand out :

1) damn deadlifts. they always have a negative effect on my CNS. It seems impossible but this is the third time it's happened.

2) really fast ruck yesterday really tightened up my front panel and I just didn't get it opened enough during the day. The fact that nothing 'hurt' may have contributed. But I was just tight enough to not get under the weight on the walkout and setup.

Never felt like i was carrying the weight back on my torso. Too much in the arms which inhibited my elbow lift- THE key component, Still

the set above was good and set four was even better.

I could feel the tightness in the warmup sets but didn't take the time to really open it up. Won't happen again

Military press
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
135 x 1 good
150 x 1 not perfect
160 x 1 same this tipped me off
170 x 3 surprisingly good
       x 2,5 way off
       x 3 x 3  much better but too hard. it should have flown!

set two


48 kg belt squat
x 10, 12, 14, 16

legs were cooked from yesterday!

Floor pushups
2 sets of 37
1 set of 35

these felt good just overall fatigue. fast pace too, 2 min rest/sets

crawls
3 sets of  70

rear delts
3 sets of 15 with 20
strong

BW 170.2.
BF 12.5
W 56.5

ok needed rest day tomorrow

datsit!

Sunday, April 08, 2018

Pose Ruck and another great day



Man this was a great week that I didn't see coming at all! I've just been strong all week and kept getting stronger as each workout went by. Today was a good test as my rucking has been not anywhere near where I want it.
Or, where it was 6 months ago. Nothing drastic but nothing spectacular, either. It's not the lack of speed that's bothered me as much as  the heaviness of my legs and gait. I just haven't felt a  flow at all.

But, that changed today. After deciding part of my right SI and QL issues were hiking my hip up too dramatically in my gait pattern, and, that weighted gait has to be different than un weighted, I went back to my old technique of "Pose" walking.

Basically leaning into the step, almost 'falling' and then letting reflex take over to take the step. It worked fantastically and it was SO much easier than what i've been doing. Plus, it felt like what I USED to do, Especially when I was using the ruck as prep for my five min swing test and turning in so many great lap times.

Now that was kicking my ass, and I was NOT training for a 200 lb press either but still. I needed the flow.
Plus, the new creatine is much better it seems and the energy system was a go as well.
We'll see how the presses go tomorrow but I feel solid

50lb Ruck
12 laps
11 iso squats
1:55 min ( still took it easy on the squat laps to shake out my legs- lap times were good though)
Last lap 7:22 ( honestly thought it would be faster, closer to 7:00 but I'll take it)

and felt the freshest at the finish as I have in eons

BW 169.6
BF 11.5
W 57.3

170 lb presses tomorrow for as many reps (til 3) as I can. New approach

datsit!

Pose running
https://birthdayshoes.com/introduction-to-the-pose-method-of-running-posetech-an-introduction




Saturday, April 07, 2018

44 kg One Arm Swings, 325 lb Deadlift, 73 lb Wt pushups, side delts



Very very solid workout. Not sure if it's the new  brand of creatine I'm taking or that I'm actually just getting back into shape but my conditioning has seemed to jump to a new level this week. Wednesday's workout was so easy and today was too.

Bell felt light,speed felt great and wind was virtually easy. Recovered from each set in 30 seconds or less- we still took 3 minutes- but I finally felt good here.

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 sets
160 reps
15, 520 lbs tonnage
RPE 6.5

deadlift


This is probably the last time I go over 300 until the SFL. We'll see how I feel tomorrow but the DL's seems to have been 'talking' to my lower back just a little and it's making me nervous. I wanted to take this weight today in case I need to do some correction work. There's plenty of time. I'm not THAT worried but I don't want to even feel my lower back going into this cert.
Next week I'll do hacks and then the week after go up to 275 and then that's it til the course. 2 more weeks.

This didn't feel hard at all so 15 lbs more should be no issue. Especially if I don't do 15,000 lbs of swings first. But I do have to do 3 days of training after I test and that's key

Deads
135 x3
225 x 2
275 x 1
297 x 1
325 x 1

Wt pushups
BW  x 10
53 x 8 paused
63 x 8 paused
73 x 6 paused

these felt very strong Will probably bench next week instead of these

Side delts
3 sets of 12 with 20's

very strong. best ever

BW 169.4
BF 11.2
W 57.1

looking forward to tomorrows ruck. Had to miss Thursday for a business call . That was a good thing, My right foot and hip feel better already

datsit

Wednesday, April 04, 2018

20 kg Speed swings 15 min,115 lb Military press, walking lunges, rear laterals

 This went way better than expected. This speed work has been kicking my ass for I don't know how long but I expected it to be stronger than it's been. Even when I dropped to the 20 kg it wasn't much better.
Until today.
Today felt like it used to feel. Strong. Mentally as well as physically. I dialed right in and didn't even look at the clock. At no point was it hard and I put max effort into each rep and set
Finally!
Bell speed and height was good and things fell into place

20 kg speed swings
15:15 x 10 rpa
15 min
300 reps
13,200 lbs

Military press


this was excellent as well. Weight felt light, bar path was perfect and it was easy
45 x 5
65 x 3
85 x 3
105 x 2
120 x 3 x 10 sets

I'm really excited about this lift now going forward

Walking lunges
4 laps of 40 steps

even this was easiest it has been in forever!

Rear laterals
3 sets of 15 with 20
same here! highest reps done yet

BW 170.2
BF 11.9
W 57.1

ruck up tomorow. lets see if it holds there too

datsit

Monday, April 02, 2018

165 lb Military Press 5x3, 44 kg belt squat, floor pushups,crawls, side delts



THIS WENT BETTER THAN EXPECTED.For some reason could not fall asleep last night and ended up with about 5 hours. Felt ok waking up but started to flag abit going into the session. Nothing hurt just not very excited. Resigned myself to just getting what I could with 165 and not expecting much. But it went great

ONCE I got the idea that I had to actually lift the damn weight myself and not just levitate it someone. I was that tired.

But the groove was the easiest it has ever been. Everything worked pretty much effortlessly and I can see how this is going to get much better once I get some reps in the tank
I tried using the trigger but as I thought, with this much weight I can't do it . yet. we'll see but this groove is so much simpler, so many less moving parts that it was so much less stressful to do

I think all that leaning back was an effort to get my damn elbows in front of the bar! That is truly the key for me for this. All else just falls into place once I set that up. And I still have to exaggerate it , for now

Mil Press
 45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2 ( fast!)
150 x 2 !!! fast as well
165 x 3 x 5 sets

strongest ever with this weight. Not ONE rep pushed forward.

44 kg belt squat
10,12, 14, 16

easy! strong here too for who knows why

Floor pushups
3 sets of 46.

amazing I got the last set

Crawls
3 sets of 70 ft

side delts
3 sets of 12 with 20

strongest here ever

BW 169.2
BF 12.2
W 56.5

datsit!

Sunday Ruck,

A day late! Just didn't get to it yesterday.

A strange one. Calves were super tight from the start and took a full hour to loosen up. A slow hour of having to stop and stretch and shake them out. So tight it inhibited dorsi flexion and couldn't do the correct heel toe strike. Weird.

And then, once it opened up, smooth and fast sailing!
Lungs and legs otherwise were good

50lb Ruck
12 laps
11 iso squats
2 hours exactly

good lap speed just wasted time having to stretch and shake it out each lap

BW 169.6
BF 12.7
W 56.7

datsit

Saturday, March 31, 2018

40 kg One Arm Swing 10x10/10,barbell hacks, wt pushups, rear delts



This was both strong and hard today. Very strong reps, every rep of every set was like this in the video ( this is set 6) but it really got the heart going! Recovery between sets was pretty good but man it was hard to push through the haze of it.

This is HardStyle.

When the bell feels light you just swing it that much harder and faster so even when you're stronger it never really feels easier, lol!

We didn't rush the rest periods ( there were three of us) but we didn't dally, either. We were working .

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 sets
200 reps
17,600 lbs
RPE 7.5

Barbell hacks
95 x 8
115 x7
135 x 7
145 x 7

I love these SO much better than regular DL's :)

Wt Pushups
bw x 10
53 x 10 x 3 all reps paused

Hard today. Shoulders were tired but the joint felt fine

rear delts
3 sets of 12 with 20 lbs

strong

BW 169.6
BF 10.8 !!
W 58.2

not bad. we'll see what it is Monday :)

datsit!


Thursday, March 29, 2018

First Hot Ruck



85 Degrees today and handled it no problem.Good recovery from yesterday's training and ruck went well.

 Good sleep from last night always makes things better

45lb Ruck
6 laps
50 min ! ( fast)
RPE 6

right foot a bit off from the Danners and  talking on the phone during the ruck and not concentrating enough. Won't happen again

BW 170
BF 12.5
W 56.4


datsit

day off tomorrow gotta rest up for 200 40kg swings!

Wednesday, March 28, 2018

20 kg Speed swings 14 min, 105/115 Mil press 10 x 3,walking lunges, rear delts



This worked perfectly. Every rep was the same and every rep was good. NO balance problem or bar out if front. It was light but that hasn't stopped me from being out of position.

I went back and forth on the trigger.It felt good, then bad, then good. Then right. The key was resting the bar on my front delts and not my chest.It still will take more practice, but I know this is  my groove.
This is going to be a game changer. Mostly, it felt very natural to do as well as well as more orthopedically sound.

Speed was great as well as  bar path

First,

20 kg Speed swings
15:15 x 10 RPA
14 min
280 reps
12,320 lbs

this was solid. So much easier to control power and speed. This feels like the right weight for now. Hard but not too hard

I was VERY sore and tired this AM . Mainly in mid thoracic back something that's never sore but I never have pressed like this . And then squatted ,lol

SI joint was  bit 'talky' to me this AM. Got a very good roll and stretch out. TFL and adductors were very tight

Press
45 x 5
65 x 3
85 x 3
105 x 3 x 5
115 x 3 x 5 sets

just perfect. The key is the elbows in front of the bar in the rack. All else follows  effortlessly from that

Walking lunges
4 laps of 40 steps slowly

stronger than last week!

rear delts
 3 sets of 12 with 20

BW 169.8
BF 12.5
W 56.5

ruck up tomorrow

datsit

Monday, March 26, 2018

162.5 Military press 3x5,1x2,1x3, 175 Back squat x 5, floor pushups, crawls, side delts



Reverse engineering what the best do naturally. It's a primary principle of StrongFirst, and what I've been doing naturally (pun intended) since I started training in gymnastics at 14. All this means is that I've always looked to the hero's I admired and wanted to be like and tried to emulate what they did as much as possible. IF it fit me. If it didn't I'd try again but I got many many many answers to training and technique questions this way.

And, when I ignored it, ignored my instincts, as when I knew that wide stance, low bar squatting with a flat shoe was NOT my leverage or my strongest position ala WSB I ignored it and suffered because of it. I still did ok but I did not maximize my competition squat.

After I realized it, in the process of rehabbing my back herniation, I vowed never to ignore my instincts again. And I haven't although that doesn't mean each thing I come up with is THE solution. And as you fix one problem another invariably arises and needs to be addressed.

So it's gone with my  press. All the changes I have made in mechanics, grip and technique have worked. for awhile ( "everything works but nothing works forever" L Simmons ) but then created new issues for me to solve

Flexing my lats hard and driving the bar straight up worked great for my flat bench press, and, for awhile, ( quite awhile actually) for my press. But it has been more and more inconsistent with the big weights, the weights over 92%- the weights that count/

And, like sumo, it's all easy til it's heavy, I've found I can do many techniques with sub max weights only to have something give way when I max. I mean I've MADE progress but it's not right; it's not optimal and I know that. But I have to keep training to figure it out

Training is the source. So that's where i figure it out

So after watching and re watching all my PR press attempts and scouring the net for all great pressers I noticed something watching Dmitry Klokov's amazing press. When the bar is in the rack position his elbows are slightly in front of the bar. Not just under the bar. Not behind the bar. In front.

I've never considered that and have always tried to keep them directly under the bar in the rack

But using my lats, as a launch pad( which works brilliantly for the flat bench- which the OH is NOT- I just figure out) sometimes pulls my elbows BEHIND my torso! this helps the start but if I just keep pushing the bar in a straight line it goes forward! as it has been. especially with max weights!

So today's practice was to try to press like Klokov, and see what happens > I had planned to try 162.5 for 5x5 but have NO comfidence in any groove right now so I decided just to take a weight and see how this new technique felt when heavy

Klokov's press that convinced me


when the elbows start like that, I surmised, pushing straight up would let the bar drive up AND keep the elbows still under the bar at the sticking point.

I've never even considered this until just then.

 I have to say it worked WAY better than expected. I think this is it. The technique change that set up all the other working parts so do their job effortlessly. Losing grip contact with the bar has been an issue, especially with a max weight at the sticking point. today I found it was right there as I was under the bar at that sticking point for the first time ever

Same with glutes which would go loose at exactly the wrong time
Fixed.

Changes
Back to oly shoe
elbows forward on unracking, keep them there, reposition for each rep
head up but still looking forward
NO lat flex at start
close grip finger on start of smooth

warmups felt GREAT. Surprisingly great . and fast. I've always said the way to know if your technique is right for you is to see if you can do it fast. Can you jump at the top of your squat? Like that

My warmups felt fast. I was shocked but didn't want to get my hopes up

I did great but just got tired on the fourth set and mentally messed up
And my triceps got their ass kicked!

Speed day on wednesday will really be key for this new groove. I need time in grade for this new technique! But I think it will hold. Very confidant. I haven't known what to do. Now I do and can concentrate on just getting the groove stronger.

Mil Press
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
135 x 1
150 x 1 ( fast!)
162.5 x 5 x 3 sets
          x 2
          x 3
wow. I really feel this could be my technique.

Using the pressing lessons learned benching have gotten me this far. Now, it's time to learn to be an overhead presser. New world

back squat


Now when my press groove is as comfortable and solid as THIS  I will press over 200.
this was great. No problems, weight felt very light, Had to keep myself from going to 200. But don't be greedy!

45 x 5
95 x 5
135 x 5
155 x 5
175 x 5 ( SFL test weight  + 5)

Floor pushups
45 x 2 sets
40 x 1 set

surprisingly strong after all that press work

crawls
3 laps of 70 ft

side delts
3 x 15 with 15

BW 169.
BF 12.8
W 56.3

finally a day off tomorrow!

datsit



Sunday, March 25, 2018

SolidRuck



Good one today. Not great as legs and glutes were heavy and tight at the start ( go figure :) ) but after 3 or so laps they actually opened up well and I had some decent speed. Couldn't go too fast or they would re tighten but all was well.
New gait held but I tried to think about it less, be less mechanical and just feel it. Worked fine. Foot pain was nil til last lap and it wasn't pain but fatigue. After two hours I'll take it. And now, as I write this 5 hours later no problem at all

Cool crisp and basically perfect rucking weather

50lb Ruck
12 laps
11 iso squats
2 hours on the nose

BW 168.4
BF 12.5
W 56.5

almost exactly as yesterday!

going to play with some new ideas on the press tomorrow and will probably take some singles to see how it holds up . This lift is like sumo, it's all easy til it's heavy

datsit


Saturday, March 24, 2018

52 and 68 kg One Arm swings 5 x5/5, barbell hacks, wt pushups, rear delts



This was a very solid session. Grip on the 68 kg was as solid as it's ever been and I felt like I was really able to swing the bell instead of just holding onto a bucking bronco

The 52 kg was totally controllable. Just dont want to force the height but there's much more to come here. More backswing and that feels doable now

One arm Swings
16 kg x 5/5/ x2
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
52 kg x 5/5 x 5 ( 5820 lb)
68 kg x 5/5 x 5 (7500 lb)
13,320 lb total
100 reps




Barbell hacks
85 x 7
105 x 7
125 x 7
135 x 7
145 x 7

strong

Wt Pushups
bw x 10
53 x 10 paused  x 3

strong too. easier  than last week

Rear delts
3 x 12 with 20's

BW 168.4
BF  12.4
W 56.5

datsit


Thursday, March 22, 2018

Best ruck in forever



And it almost didn't happen. I came home in a thunderstorm and decided to write off the ruck. Not worth it for an hour, so I sat down to start my meal AND it stopped!

So, I had to go.I had eaten a bit so I was no longer hangry and just got out in it to see what was going to happen.

And it was aweome. The new gait kicked in effortless and I cruised through all six laps

Unbroken.

Not a stop or a drop in stride or cadence.

I don't know the last time that happened. Or, if it has!

It was magical.

Especially with the cool, crisp air, and the thunder clouds looming overhead and all the nitrogen in the air it was amazing

45 lb ruck
6 laps unbroken
54 min total
RPE 4 !

BW 169.4
BF 13.3
W 55.5

awesome!

datsit

Wednesday, March 21, 2018

20 kg Speed swings 13 min, 120 lb Mil Press, walking lunges, side delts

Pretty beat up still today. Nothing tweaked just tired and too sore, no big surprises. But I needed to step back from the edge so I did. 20 kg swings instead of 24. It was a good choice

I chose the 24 kg bell for speed work when I was doing 10x10/10 with the 48 kg bell every week. I no longer am. Perhaps the 20 kg is a better choice  given the average loads I use each week. We'll see when I recover.

Plus, that was also when my main goal was the Sinister swing test, now it is the 200 lb press so the target has changed a lot

20 kg speed swings
15:15 x 10 rpa
13 min
260 reps
11,440 lbs moved
RPE 6.5

this felt perfect, hard but strong the whole way though and no double breathing or distress at all



Military press
 changes:
false grip one finger off knurl
on concrete not mat
bar a tad bit lower on chest to start

Felt good except my left bicep tendon was wonky and shoulders were tired. Didn't push too hard.
Changes felt good but I don't have the ideal height for unracking the bar but the more solid ground felt 'right'
false grip allowed me to really grip the bar the entire rep something that I've been loosing contact with occasionally on hard reps
Bar did not drift forward at all but it's light

really mentally focused on driving bar in a straight line off the chest and moving my torso back  to 'get out of the way'

another angle


Mil press
45 x 3
65 x 3
85 x 3
105 x 3
120 x 3 x 10 sets

Walking lunges
4 laps of 40 steps
leaned over leg a bit more felt more mobile this way. been staying too upright I think. Might be time for another lunge variation. I think I've burned this one out

Side delts
3 sets of 12 with 20

BW 171.6!!!
BF 12.5
W 56.6

1 pm
BW 170.2
BF 11.1

ruck up tomorrow!

datsit

Monday, March 19, 2018

167.5 Military press 3x4 PR, 162.5 Mil press,2x5,40 kg belt squat, 200 lb bench press, floor pushups, crawls, rear delt

What a freaking day! Felt good today, lower back 100% normal, a bit tired from the weekends workload but not bad at all. Slept well, etc. Thought the presses would go well. Wasn't sure of all sets of fives ( mainly because of groove, not strength).
Warmups went ok  but when I got to the work weight is was not solid groove at all. Spent way too much time bringing the bar back into me before being able to push up. Every rep was hard and only got 4 on first set.
Second was stronger groove but still only 4 reps. Had hope for 3rd but no.
Then, switched to oly shoes thinking that might help but only did 1/2 rep and realized that wasn't the problem
Back to vibrams  and THEN I realized I had MISLOADED THE DAMN BAR!!
to 167.5 !!!!
Idiot.
Fives instead of 2.5 lb plates
No wonder. I've only done 2.5 lbs more for doubles.

Then I felt better as it was a PR . but I was beat up from grinding.
But, back to 162.5 for two VERY tough sets of 5

THEN, strip weight back to 135 and play with false grip which seemed better

I also decided to not press on the mat, it might the real cause of my balance issues overhead. It doesn't feel too spongy but it is foam. Concrete next time and false grip

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
150 x 1 ( hard, out in front!)
167.5 x 4 x 3 sets ( big jump, too! )
162.5 x 5 x 2 sets
135 x 3 false grip
155 x 1 false
165 x 1 false grip. pretty decent groove



40 kg belt squat
4 sets of 12

wanted to give lower back a rest

Bench press
45 x 3
95 x 2
135 x 1
185 x 1
200 x 1


that was seriously easy. 215 at the cert no problem at all

floor pushups

2 sets of 40

crawls
3 sets of 70 ft fast

rear delts
3 sets of 15 with 20

love these!

BW 169.6
BF 12.8
W 56.1

off tomorrow I'm tired! those damn deadlifts. No matter the volume they always overwork my CNS!

datsit

Sunday, March 18, 2018

Strong ruck

Had to skip Thursday ruck for work so I was a bit worried whether the rest would help me or de condition me.

Seems to have been neutral. Felt like normal. Right foot was fine and I literally didn't feel it til the last five minutes walk home from the park. The new gait was more automatic and smoother and it was good

My back was tight a bit upon awakening from the deads yesterday, which did have me worried, but moving about and some bodymaintenance shook it out quickly. I just can't tolerate much barbell work and I can't forget that. I will have to be very very careful as I approach this cert.

Calves were very tight when I started and it took an hour for them to loosen up! But, they did.

50 lb Ruck
2 hours
12 laps
11 iso squats stretches

BW 169.6
BF 13.1
W 56.1

ok 162.5 presses tomorrow. Still gotta stretch out more and prepare

datsit




Saturday, March 17, 2018

48 kg One arm Swings 10 x 5x5,Deadlift to 325, weighted pushups,side laterals



This went well across the board. The swings were strong, the bell felt light, and the volume was basically easy. I actually had to remind myself that this used to be very very hard for me for any sets and reps; and controlled me more than I it.
Not anymore
We had been doing 10 reps per arm instead of 5x5 and actually I forgot til we were just about to start( thanks Nick :) ) and I didn't want to switch. Mentally I was into the dl anyway and didn't want to work too hard. Next week though. All ten reps on one arm and ten sets of that

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 5/5 x 10 sets
100 reps
10,600 lbs

( video is tenth set )
Deadlift
135 x 3
225 x 2
275 x 1
295 x 1
315 x 1
325 x 1

Easy peasy. Felt great. Pulling this like an Olympic style clean deadlift, shoes and hook grip and all
Legs off the floor THEN finish with the hips. Back felt perfect. Have to remember though to REALLY lock in my lats before I pull



325


Weighted pushups
bw x 8 all paused reps
53 x 8 x 3 sets all paused

prepping for bench press work
super easy. Have to  go to tens next week

Side delts
3 x 12 with 20 lbs

this is starting to feel very strong now. It was heavy . should be every week workout soon

BW 169.6 !!
BF 11.0
W 57.8

salad AND stirfry cleaned things out. :)

datsit

Wednesday, March 14, 2018

24 kg speed swings 12 min, 120lb Mil press 10x3,walking lunges, rear delts

This was harder and easier, as I expected. It was easier mentally as 12 minutes is as close to a walk in the park with this protocol as can be. That's where things actually start to get hard for me
But knowing it's only twelve minutes I went out much harder than usual and that's always tough. Faster more powerful reps just tax you much more than going as hard as you can while simultaneously knowing you have to go a LONG TIME

So more hardstyle reps really got my HR and  respiration going.

24 kg speed swings
15:15 x 10 RPA
12 min
240 reps
12,720 lbs
RPE 8

Military press practice


trying to figure out how NOT to push the damn bar fowards and I think I figured it out! When I do my lat flexion some times it seems my elbows go behind the hands  and I lose that perpendicular forearm angle.

I have to compress the elbow straight down and not back at all so it's all drive under the bar
Here's another angle


10 sets of 3 with 120

will see how this works on Monday :)

Walking lunges
3 sets of 40 steps

hard today

rear delts
3 sets of 12 with 20 lbs


BW 170.8
BF 11.9 ( lowest it's been in the AM without a bath in months)
W 57.1

ok lets see if I can make my ruck tomorrow. Have to work extra late

datsit
dfq

PS Bench press!

In preparation for the SFL in May I did some benches at No Ex today. Just a few. I have to press 215 for a single for my strength test and it should be no problem but I haven't benched in 15 years! wow! that's a LONG time considering I competed for 13!

But it felt easy today. No problem at all
Flat back, medium grip with thumb over, took the weight out myself

bar x 5
95 x 2
115 x 2
135 x 1
155 x 1

felt just like a weighted pushup to the horizontal bar!




Monday, March 12, 2018

157.5 Military Press 5x5. Barbell squats 155x5 , floor pushups. crawls, side delts



And the beat goes on. Considering this was just 2.5 lbs ( which, in the pressing world can be monstrous!) under my all time best for 5x5 it was very strong. A few instance of balance issues ( lost glute tightness I think) but otherwise just solid

Also considering it was DST and I was up seriously early had an effect although it could have been a good one - I got to do the workout even earlier than usual.
Body felt good from this weekend and nothing special achey report. Energy felt decent all day, too

Mind was solid on the sets- almost no extra 'thinking' prior to the sets and I wasn't stalling at all. I was ready to go and get it done. Lots of confidence too, after that first set of five went well

Also took bigger jumps in the warmups. A bit tired of futzing around getting to these big weights. The fact that it was 70 degrees outside helped too ( still 42 in the garage though)

Military Press
45 x 5
65 x 5
85 x 3
108 x 2
135 x 1
157.5 x  5 x 5

fourth set ( balance issue one)


I think my elbows are starting to flare. But, all in all. VERY happy with this session. Next week is 162.5 for my all time PR and then, hopefully the week after that 165  for the goal weight!

Barbell back squat
45 x 5
95 x 5
135 x 5
155 x 5 x 2
 SO easy. Hardest thing is holding the bar on my back. It helps open up my shoulders but man it's still not comfortable



Floor pushups
3 sets of 42

surprisingly strong

Crawls
3 sets of 60 ft

Side delts
3 sets of 12 with 20
strongest this has felt at this weight

BW 170
BF 11.9
W 57.5

ok ready for a stretchout day

datsit
dfq

Sunday, March 11, 2018

Strong Ruck, Gait technique held

 Daylight savings time didn't mess me up too badly today and the early start in the cool, almost dark was a nice change, actually.
My gait technique started out well and held up very very well until the last lap when I just got tired and it was harder to hold form

My right foot felt the best it has in weeks until that last lap too. but it's fine. This technique definitely applies a softer, more mechanically sound position as well.
Legs didn't feel heavy although it did take me four laps to warm up and get the concrete out

50 lb Ruck
12 laps
11 iso squat holds
1:53 min
RPE 7.7

BW 167.4 !!! ( where the hell did that come from?)
BF 12.7
W 57.4

we'll see tomorrow. Game plan is 157.5 for 5x5 in the press

datsit
dfq

44 kg One Arm Swings, barbell hacks, wt pushups, rear delts



Very very strong and powerful work today. The 44 felt and moved, like a 24 kg. Didn't even Feel heavy at all. this is a very good sign of progress. But thank god for 8's.  Cardio is another story. 8's are the perfect number for me vis a vis power and endurance

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

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

Wt Pushups
bw x 12
53 x 12 x 3

these were strong. too. done slower than last week

rear delts
3 sets of 12 with 20

really feeling this muscle work and get stronger. can't emphasize enough how important this and the side delt laterals are for shoulder stabilization

BW 169.6
BF 11.3
W 57.5

datsit
dfq

Thursday, March 08, 2018

New Gait Pattern training ruck/ 45 lbs

this went very very well. I wasn't so sure it would hold up but it did. I started out a little too ''vertical" i.e not leaning into it ala Pose running but soon figured it out.  Even too vertical I could feel it was definitely the proper way to distribute weight for each step

My god why does no one ever talk about this? What a game changer. It's so evident during marching but I could never quite figure out the carryover to regular walking gait. Now I can. Wow

This solves so many different gait issues; shoulder/t spine rotation happens by itself (!), pelvic rotation as well, stride length becomes slightly shorter but turnover is faster, plus foot strike is softer.

By leaning into it as I went lap time definitely improved and overall speed was better. This will take practice as well as getting some serious miles behind the muscles involved to really train them but I know I'm on the right track!

45 lb ruck
6 laps
50 min !
no timed laps

BW 169
BF 12.7
W 56.5

datsit
dfq

Wednesday, March 07, 2018

24 kg speed swings 18 min, 115 military press, walking lunges, side delts

Everything feels fine I was just tired today. and sore. Nothing except still recovery from a very tough work weekend/ weeks worth of training.

I wasn't looking forward to 18 min of swings but it wasn't so bad at all. Just not the power output I was hoping for but I didn't die and I got my reps in ( almost all - had 4-5 sets of 9 instead of 10's)

24 kg speed swings
15:15 x 10 RPA
18 min
360 reps
19,080 lbs tonnage
RPE 8.75

tough one but not horrible. Lots of double breathing and probably skipped the last rep on 4 sets just due to being slow and not wanting to work into my rest period.

First day of the fan being on. So weird.. So cold in the mornings but downright hot in the afternoon. First time also the gym wasn't still an ice box at 1 pm

Military press


45 x 5
65 x 5
85 x 3
105 x 3
115 x 3 x 10 sets

these went much better than expected. Put my head back up but kept all the other changes and man they flew. Overhead position felt much better and closer to vertical
the weight, which is my test weight for SFL felt like a toy

Walking lunges
3 laps of 40 steps

just tired now

side laterals
3 sets of 10 with 15

BW 169.8
BF 12.7
W 56.5

actually looking forward to tomorrows ruck to try out the new gait pattern!

datsit
dfq

Monday, March 05, 2018

Military press 150 x 4x5,1x4, Barbell squats.floor pushups, crawls, rear delts



these went well and about as hard as I expected. Damn I hate fives. Fours are SO much easier and truth be told I don't know that fives are that important or that much better BUT it would feel like chickening out not to do them. They just suck

New technique held pretty well except that it still needs some fine tuning. I think looking up at the start will be better as it seems I am pushing bar around my chin early and that's not going to work. Flat shoes stay for sure as does close stance.
Launch technique as well

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
150 x 5 x 4 sets, 1 set of 4 ( too tired to grind )

135 x 1  x 2 sets ( done with head back-much better initial path all other things considered)

glad I didn't take 155! 165 will be MONSTROUS  for 5x5!

Back squats
45 x 5
95 x 5
135 x 5 x 3 sets

SO easy. way easier than last I did these. All those presses made me stronger



Floor pushups
2 sets of 40
1 set of 30

delts are TIRED!

Crawls
3 sets of 70 ft

Rear delts
3 sets of 12 with 20's

BW 169.2
BF 12.8
W 56.5

datsit!
dfq

Sunday, March 04, 2018

Surprisingly strong ruck and gait breakthrough

I didn't expect this to go very well given how much volume we did yesterday. But it went great. Legs were loose and strong, the perfect combination, and while I didn't try to go very fast nothing locked up on me either

Really stretched my calves pre ruck and that seemed to help. Wore my old Salomon mid top boot as I expected it to be muddy but it wasn't. But I found that I think I prefer that height and weight boot. Next purchase but these should last at least two more years , lol.

Sand was soft though. just not muddy.

One thing I did seem to figure out, or, re remember was to shift my weight on each step more distinctly. Not quite David Wecks head over foot technique( that never got to feel natural no matter how much I tried although it did feel "right") but an actual shift into single leg stance more completely, AS the opposite leg went through swing phase.

It shortened my stride a bit but it seemed to help with a lot of things and my arches and mid metatarsal did as well. I think I've been overstriding and not shifting my pelvis enough. In fact I'm sure of it

The shift also reminds me of GS technique in the snatch where the opposite side to weight bearing is the 'drive' leg and then the shift over to support. Hard to describe but it is very similar. At least in  my mind

It really seemed to make a difference. All those marching with single leg pauses are paying off :)

50 lb Ruck
12 laps
1:57
11 isometric squat holds
No timed laps

PRE 6.5

BW 169.2
BF 13.1
W 55.6

Back to 5x5 presses tomorrow and some back squats as I start prep for the SFL cert in May

datsit
dfq

Saturday, March 03, 2018

Master SFG

Very pleased to say that I've been re instated as a Master SFG by Pavel. I've been waiting for this for the last 16 months and couldn't be happier

You can go home again, it seems

And home is where the heart is and my heart, for sure, is Hardstyle.

It's been 15 years,more or less with Pavel and the RKC and StrongFirst and it's where I belong.

It's been one great Birthday week :)

                                               


                                         

                                           
                                         





40 kg One Arm Swing 10x10/10, Bar Deadlift 291 x 1 x 3 , wt pushups, side raises



very strong workout. Hard as hell but the power was very good throughout and my lungs held although it wasn't easy at all after each set. Especially after set five ,lol

But bell speed and height were as good as they've ever been for this weight and reps

One arm Swings
16 kg x 5/5 x 2
20 lg 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 tonnage

RPE 7 but strong

Deadlifts
Now that the press goal was reached time to get ready for the SFL in May. Not going to DL each week but will do it more, probably ever 2-3

135 x 3
185 x 3
225 x 3
241 x 3
271 x 2
291 x 1  x 3 sets

Tried to do, basically, an olympic style clean dl. Wore my heels and got shoulder a bit over the bar more at the start. Initiated the lift with the legs, holding back angle constant, and then when the bar was at just above knees went into hip extension
No bloody shins and back felt great!


291 x 1 x 3



Wt pushups
bw x 12
53 x 12 x 3

harder than last week. steady tempo not slow. strong but the deads and swings worked me

laterals
3 sets of 15 with 15's


BW 169.4
BF 11.8
W 57.1

ok wet ruck tomorrow it looks like

datsit
dfq

Wednesday, February 28, 2018

24 kg speed swings 16 min,bar press practice, kickstand squats, walking lunges, rear delts

After Monday's big day I thought I'd start with swings today instead. Turned out to be a good idea
Adapting to this, finally. Wasn't that big deal and breathing was decent as well as power output

24 kg speed swings
15:15 x 10 RPA
16 min
320 reps
16,960 lbs tonnage
RPE 6

very very pleased with this. The bell didn't even feel heavy after Monday

Military press practice
bar x 5
65 x 3
85 x 3
105 x 3
127 x 3 x 4 sets


changed things today, experiment time

1) flat shoes ( vibrams) the idea being I consistently lose the bar forwards at the sticking point and the heel puts me more forward and on my quads not my glutes.

2) wider grip (mid grip) since my elbows hyperextend the ring(close ) grip is ok at the start but compromises ROM at the sticking point and lockout
This seemed to help right away with overhead

3)looking forward not up Not sure why just instinct.

4) chest up not just hips forward with lean back. Have to have the chest up to hold the load but the more my hips go forward and I lean back the more I have to work to 1)keep the bar directly over mid foot and 2) the harder it is to push it back over my head without losing balance

5)drive the bar up then back instead of just up
this seemed to work ok too

but, then again, it is lightweight

then
105 x 3 x 2
115 x 3 x 2
120 x 3 x 2



about 13 total sets. very informative
 has promise. I really need to figure out this lockout for 200 lbs press

Kickstand squats
2 sets of 20
Walking lunges
2 laps of 40

rear delts
3 sets of 15  with 15

BW  170.2
BF12.2
W 56.5


was 169.4 right before workout

ok no ruck tomorrow - dentist appointment for my birthday!

datsit
dfq

Monday, February 26, 2018

Mission accomplished! 190 lb Military Press PR, 85 reps Pushup PR



This was EPIC. Just one of those days. Those good days. Where my mind is not necessarily my friend but at least get the hell out of way so my training can take over.
I spent a TON of time over the last two days running through this lift, all the things I needed to do to make it. IF I felt good today

And after yesterdays slow and Saturdays' uber heavy swings I really wasn't sure what to expect. But I FELT good. Strong Good. Recovered good. Focused good.
Good.

 The plan was to go to 182.5 as my last warmup and see from there. If it was hard stay there and try to get 3-4 singles if it was strong then just go to 190 and give it a shot

It wasn't strong but I said fuck it and went to 190 anyway. The press wasn't strong but I was

On days like these I don't have to shut up the monkey mind before each lift. In fact there is almost no dialogue. No stalling like usually, no going over the list. Just GO! It's confidence but more than that. NO FEAR.
For a change. I'm always scared of missing and messing up what I know I can do if I hit it. Today there was no fear of failure. Just drive towards the purpose.

Still doing something wrong at the sticking point- hence the weeble wobble in the middle. After closer review I think I am shifting more towards my toes and my bar path goes that way too

Then, I have to wait for the bar  and my hips to come back before I can press up again. What a waste. I have to figure it out. The closer stance and 'coil' technique helped get me to sticking point faster but then I'm still not right.

BUT I FREAKIN' GOT IT!!!

Military Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
150 x 1
162.5 x 1
177 x 1 ( bigger than normal jump here. think this helped)
182.5 x 1 not easy
190 x 1 PR!!!!!!

44 kg belt squat
10
12
14
16

so easy as I'm seriously pumped up now!

Floor Pushups
1 x 85 NEW PR!!!
2 x 20 ( hard lol )

crawls
3 sets of 70 ft

side delts
3 x 15 with 15

BW 168.8
BF 13.7
W 55.5

couldn't be happier!1

NEVERQUIT

Sunday, February 25, 2018

Heavy legs ruck



Wasn't quite expecting this today but there it was. Started off really easy too. nice and crisp, 37 degrees and clear. Perfect , Legs didn't hurt but just didn't want to step easily. So I slowed down, rested 30- 40 seconds every other lap in addition to the squats and just took my time

Got it done but it was just back off time here

50 lbs ruck
12 laps
11 iso squats
2 hours even
No timed laps

RPE 8.5

BW 168.2 !!
BF 11.9
W 57

well that's surprise. weight down and BF down. will see tomorrow

Not sure what I'll press tomorrow going to sleep on it

datsit
dfq

Saturday, February 24, 2018

52 & 68 kg One Arm Swing,barbell hacks,wt pushups, rear delts



Very strong workout.Felt good all the way through. Glenn bought me some training shoes for my birthday next week and I debated whether or not to take them for a test ride with the 68 kg but they felt great on first feel and I thought I'd warm up with them and see.
Turns out they are great
 The new model of these my favorites that they don't make anymore
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
44 kg  x 4/4
48 kg x 4/4
52 kg x 5/5 x 5 sets ( 5750 lbs)
68 kg x 5/5 x 5 sets (7500 lbs)
13, 250 lbs

Super happy with both weights
Here's the 52 kg fourth set



First time my grip wasn't a major issue with the 68. Not really a minor issue either. Or any. Really cinched up on it, almost a false grip and it worked much better. Consequently with not having to focus on losing the bell I could put more into the drive phase. Love it.
The highest the bell has moved ever.
Inch by inch :)

Barbell Hacks
95 x 8
115 x 7
135 x 7
155 x 7
strong!!

the shoes feel great. More heel height but open toe box and very very "flat" feeling (even with the heel) on the floor. Very stable

Wt pushups
bw x 12
53 x 12 x 3

much slower reps over all and pauses on the last set for the last two reps. Really "thinking' military press

rear laterals
3 x 12 with 20's

strong too. Just a strong day. We'll see if it carries through tomorrow and, more importantly, to Monday

BW 169
BF 11.7
W 57.5

datsit
dfq

Thursday, February 22, 2018

Ruck Steady



Long day at work and was ready to get into this and get it over with! I was ready to eat. That always makes me walk faster, plus it was actually cold on a thursday afternoon for once. Even started out with a jacket but had to to ditch that after three laps; just heat up too much and it really impedes my performance. Or at least my perceived exertion.

Anyway decent speed and the body felt fine. Legs loose and quick and right foot ok

45 lb ruck
6 laps
50 min !
no timed laps but most felt around 7:30-7:40
strong steady state and lungs were good

BW 169.4
BF12.7
W 56.7

feel good and very optimistic about my press

datsit
dfq

Wednesday, February 21, 2018

120 lb Military Press practice (plus 2 singles) 24 kg speed swings 14 min,walking lunges,side laterals

It's amazing what a difference small changes can make in a lift. Different stance, different grip, different timing pattern or breathing; it can make the difference between maximizing a lift or not, of hitting a PR and getting closer to your actual potential
Or not.

But if you don't try and experiment and be willing to fail you'll never know

I learned a lot today. The intuition I had about getting a narrow foot stance was correct. It made a huge difference in total body stiffness as well as the initial launch
 I don't remember why I ended up with a wide stance in my press. I think it was to compensate for my overhead position( lack thereof) and help stabilize me

But, I don't squat wide, I don't deadlift wide, I don't swing or snatch wide. And now I don't press wide. Wow so much tighter which allowed me to be more explosive

Plus I changed the timing on the launch of the press and that could be an even bigger game changer. Instead of trying to maximize the 'bounce off the board' I tried to "coil the spring' almost waiting til I can't hold the spring down anymore and it literally launched out.

Oh,and one more thing. ELBOWS IN!!!! Exaggerate it .The video is clear; if my elbows flare before the bar reaches my forehead bad things happen to the lockout. GREAT NEW learning today!

Plus pressed before we did swings. worked way better for both. Strength and speed BEFORE endurance. DUH. ( but to be fair my old priority was swing endurance so that was the real reason )



Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3 x 8 sets
140 x 2
150 x 2 !!!

flex flex and flex harder before the launch. I really think this is everything


24 kg speed swings
15:15 x 10 RPA
14 min
280 reps
14,480 lbs

this was better as I was wamed up just enough before jumping into the deep end of the cold aerobic pool by swinging first. was worried my back would bother me but it was fine. tried a longer inhale on the descent to get more O2 but it slowed me down too much to get my reps on time so I ditched it

Only one set of any double breathing

mentally strong here again too. about time

walking lunges
4 laps of 40 ft

side raises
3 sets of 12 with 15 lbs

easy

BW170.8 !!!
BF 12.9
W 56.7

ruckup tomorrow. super happy with todays session and lessons learned

datsit
dfq

Monday, February 19, 2018

180 lb Military press 4 x 1 PR!, 40kg belt squat, Floor pushups PR!,crawls, rear delts

 What a workout! I have to say I felt great coming in. Slept well, day went fast and easy, energy consistent all morning and surprisingly no extra coffee( which I had planned on ) , no tweaks ( thanks to yesterdays body work which I have been lazy about. Mentally too I was on. No weird doubts or fears just a very solid focus on the plan. This new starting technique has given me all kinds of confidence.
I can't do it perfectly all the time but when I hit it  the bar flies.

I lost groove today and sets one and two, not from the pressing part but getting loose in the body at the sticking point. Also didn't lock in the glutes enough on the second set ( video); the bar wasn't wobbling my body was! crazy that I could finish it at all

But in the end I put 180 lbs, five pounds off my all time one rep max, over my head four times

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3
135 x 1
150 x 1
160 x 1 ( strong and fast!)
170 x 1 ( also fast)
180 x 1 x 4 PR!!

ok first rep VERY ugly. Got out in front and up and down. Finished it but it was ugly
 second rep better but wobbly as hell
here


did not keep my glutes tight before the launch and never got them back.
 third set settling in


fourth rep was the best. fastest with best bar path

Not great confidence for 190 right now though. And today i felt STRONG! I have to get tighter on the  finished rack position and squeeze harder. NOT rush so much trying to get early speed. Coil the spring harder and more

40 kg belt squat
40 x 14, 16, 18, 20

back and hips are fine again. No sacral weirdness after those bad shoes went away

Floor pushups
3 x 50 PR!!1

wow, this was a shock and all were done very fast and explosively!

crawls

3 sets of 70 ft
strong too

rear delts
3 sets of 12 with 20's

BW 168.8
BF 12.7
W ? can't remember but usual for this BF

ok off tomorrow but I feel great right now with no tweaks or tighnesses at all!

datsit
dfq

Sunday, February 18, 2018

Still going strong ruck

Frank Bozanich/ Ultra God.


Took it easy on purpose today even though I probably could have pushed, saving a bit for tomorrow's press workout. Legs were loose and strong, lungs too. Feet good up until the last two laps when the right arch started talking just a little.
Need to stretch out calves and quads more thoroughly from now on. I did but not enough

50 lb ruck
12 laps
11 iso squats
no timed laps
1:50 min

overall fast pace

BW 169.2
BF 11.7
W 56.7

decent


tomorrow = 180 x 4 sets of 1

this will be interesting
gotta prepare my mind

datsit
dfq

Saturday, February 17, 2018

48 kg One Arm Swings 10x10,barbell hacks, wt pushups,rear delts



This went very very well. Strong and powerful for each set and this time, unlike last week , I did feel we could do a few more sets. But we didn't and set ten was as powerful as set one. SO much easier mentally than 10 /10 it's unbelievable
Might be something to this power training from StrongEndurance eh?

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 10 x 10 One arm per set
100 reps
4800 lbs

every singe rep of every single set was like the above. definitely stopped BEFORE I lost power.  Just felt good today too although I was sore as shit yesterday! Right teres major was super tight and medial delts were too, JUST from those seated raises. A slight difference like that made a huge difference . I haven't been sore there in years

Barbell hacks
65 x 8
95 x 8
115 x 7
135 x 7

slow and strict

Wt pushups
bw x 12
53 x 12 x 3

slow and strict too. strong

Rear delts
3 sets of 10 with 20

BW 169
BF 11.9
W 57.5

ok feel great now and still fitting in my 32 waist jeans no problem, the key litmus test for me

long ruck tomorrow see how things feel

datsit
dfq


Thursday, February 15, 2018

Best ruck in forever



Wow. Been waiting for this for what seems like forever but here it was; a strong, easy loose legged thursday ruck

everything felt great, calves and glutes were loose but strong. fast pace but but lungs were open right away and my mind was as solid as it's been under the ruck. Just a short one but good enough to remind me of what this is supposed to feel like
And, that it can happen again :)

45 lb  ruck
53 min
6 laps
no timed laps but quick overall

BW 169.8
BF 12.3
W 56.3

ok day off tomorrow then the Beast!

datsit
dfq

Wednesday, February 14, 2018

24 kg speed swings 12 min, 120 lb Military press 10 x 3,walking lunges, seated side delts, rear delts



Today was hard, Nothing hurt but still tired from Monday's workout and not sleeping so well the last two nights. No big problems but little stuff gave me a busy mind to breathe through.

I'm still having a hard time getting over how much harder 10 reps per 15 seconds is compared to 8. A freakin' galaxy apart! So much harder it's tough to believe I could do 20 min of this strongly! I'll work back up to it but man, this ain't even close to fun

24 kg One arm swing
15:15 10 RPA
12 min
240 reps
12,720 lbs

RPE 8

Miltary press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 3 x 10 sets

started out slow and stiff and was easy by set 5. Lots of detail pieces to work on. Very good session and all things went well.
Already sore in the shoulders though as I write this three hours later

Walking lunges
 4 sets of 40
stronger
really have to work to get low though, thighs are tight!

seated side laterals
1 x 15 x 12 lb
2 x 15 x 15 lbs

standing rear delts
3 x 10 with 20's

better than arm casts!

BW 170.8 !! uh oh!
BF 12.3
W 56.7

1 pm
BW 169.8  ( thank goodness first time weight is lower pre workout in forever)
BF 10.7

ruck up tomorrow will be a slow one

datsit
dfq

Monday, February 12, 2018

172.5 Military Press 5 x 2 PR!,48 kg belt squats,floor pushups pr, crawls, rear laterals



This went about perfect. Weight felt light, technique worked, made all five sets with no misses ( or even close). The only thing could have been better was  a few reps got slightly forward as I didn't keep my hips pushing forward enough at the sticking point.

But I was confident and mentally strong too. even a bit aggressive mentally. Ready to go. I  was not afraid of the weight at all.
Going from fives to doubles was good too, also mentally

I definitely could have been more coordinated in the technique though as I wasn't timing my lat/glute drive near enough. Perhaps TOO confident after the first set but there was still that  DREAD of trying to do something you've never done before and really really not wanting to miss :)

But I didn't

Military Press
45 x 5
65 x 3
105 x 3
120 x 2
135 x 2
150 x 1
165 x 1
172.5 x 2 x  5 sets PR all time!

Trying to decide which weights to take was  bit of a mess though. Should have though this through much earlier but it worked out

48 kg belt squats
10, 12, 14 16

long slow steady inhale on the descent for the win again!

Floor pushups
2 x 50  PR!
1 x 26 lol tricep death

crawls
3 sets of 70 fast!
no barfing today either :)

rear laterals
3 sets of 15 with 20

very strong.

BW 169.8 :)
BF 12.7
W 55.9

ok roll out tomorrow Next week is 180 for four singles!

datsit
dfq

Sunday Ruck, back to speed

Really good one today, although I was more sore than expected from yesterdays power swing workout. Glutes were a bit tight but loosened up quickly and my calves, for the first time in a month were not super tight ( at the start at least).

Nice and crisp out too  which always helps my efforts.

Things were fine til the 8th lap which we timed  : 7:04! but my left calf got very tight and inhibited my dorsiflexion at the end of the lap. A bit of gastoc stretching helped that.

Didn't bother me after or on the last lap which yeiled an almost PR of 6:50!!
Gabe got an incredible 5:50 last lap! SO FAST I can't even believe it

50 lb Ruck
12 laps
11 iso squats
8th lap 7:04
12th lap 6:50
1:55 min

I was so close to getting under 6:40- next time. But the good news is that I could do two very fast laps again with no serious issues in recovery for the subsequent laps. Conditioning is getting bacl

BW 169.6
BF 12.1
W 56.7

big presses today ( writing this Mond AM) 172.5 for doubles! lets hope technique holds

datsit
dfq

Saturday, February 10, 2018

44 kg One arm swings 10 x 10,barbell hacks, weighted pushups,wide delts



The plan was to do only one arm at a time, for 10 reps per set, until the power output started to wane. This worked better than I thought. If we had done the usual 8/8 per set the first arm would have been solid and the first five for the second arm then fall off. The volume would of course be better but the power output would be lower.

We're not quite ready to get Glenn ready for his swing test but I think this approach will be more conducive to the actual test once we start to peak in a few months.

First a 200 lb military press  for me :)

But the concept worked great today. With only one arm to focus on I went all out from the start and had ideas of 12-14 total sets but there was a mild drop off at 8 sets and 9 and 10 were definitely not as powerful , so we scuttled that idea of more.

Glutes and legs were really feeling it from the more intense work. Perfect

The bell felt light :)

This is much more in line with Pavel's Strong endurance approach. Lower reps is fine with me. Our Wednesdays should take care of the gas tank and more conditioning for the test. At least now that we're back on 10 RPA

so 40 kg = 10/10 x 10
     44 kg = 10 x 10 one arm per set
     48 kg= 10 x 10 one arm per sets
     52/68 kg = 5/5 x 10

a balanced distribution :)

Barbell hacks
95 x 8
115 x 8
135 x 6
155 x 6
165 x 5 PR

started higher just because

Weighted pushups
bw x 12
53 x 12 x 3

pauses on bar last two reps per set
this should help the military press start too

side raises
3 x 15 with 15

easy

BW 169.2
BF  11.7
W 57.1

ruck up tomorrow!

datsit
dfq

Thursday, February 08, 2018

Almost summer already ruck

It was too hot too early today, damnit. It's not supposed to be 80 degrees in mid February but there it was!
 I guess it's time to get back into heat shape no matter I want to or not

All in all a very good ruck. Legs started out fine and then loosened up more

Finished with a solid 7:25 time 6th lap! Not bad at all

45 lb ruck
6 laps
:53 min
6th lap 7:25

BW 169.2
BF 12.3
W 56.5

I'll take it

datsit
dfq

Wednesday, February 07, 2018

24 kg speed swings 15 min, 120 lb military press practice,walking lunges, arm casts, band pull aparts



This was a tough one. No real problems but fatigue. Monday took a lot out of us so I didn't push as hard as I wanted to, just about 80 % but I got all the sets and reps. Left lat insertion into hip a bit tight too so I will stretchout more tomorrow

24 kg speed swings
15:15 x 10 RPA
15 min
30 sets
300 reps
15,900 ( those two reps per set extra add up!)


Hardest part about doing this workout is once the clock starts you're in it. you don't have any chance to really stretch anything you'd want to  or adjust. No big deal but needed more front panel opening

Barbell press
45 x 5
65 x 3
85 x 5
105 x 2
120 x 3 x 10 sets

had to remember to keep left elbow extra "in" or it was flaring. A bit tight from the different pushups more than the presses on Monday

very crisp and strong


walking lunges
3 laps

took it easy here no problems just dialed things down a bit

arm casts
3 x 8/8 with 25 lb

easy too

band pull apart ( black mini band)
too heavy should have used red
3 sets of 15 including overhead stretch

BW 169.4
BF 12.3
W 56.8

eh :)

datsit
dfq

Monday, February 05, 2018

160 lb Military Press 5x5 PR!!!, 44kg belt squat,parallel bar pushups,crawls, side raises



OOH YEA! that's what i'm talking about!!  THIS is what keeps me coming back. Know that it's out there. That THIS is possible. To be able to overcome my fears and weaknesses and tweaks and fatigue to do stuff like this after mucking up for so long

TO FIGURE IT OUT

Especially when nothing looks like it's really going to work

Sweet!

Felt solid coming in but that can mean nothing. Even my first set going well being strong could mean nothing.

You can always miss it on the last set

Five is a lot of heavy sets.

But it all went great! Just as I hoped for, the weight felt light, I could do the technique and it worked AND held and all the reps flew up easier than ever

This is what I train for. Days like these .THAT feeling of being so strong in your confrontation with the bar, with yourself, with your fear and being able to be confident enough to be aggressive and not have to hold back. Wow
That you're body won't betray you.
SO you can just PUSH

Military Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
137.5 x 1
150 x 1
160 x 5 x 5 All time PR!!

Next week I go to 172.5 and work on getting 5 doubles.

I just still might have a chance at 190+ for my 61st birthday

44 kg belt squat
12, 14, 16, 18
the long slow inhale is making huge difference for higher reps it's a keeper

Parallel bar pushups
45
45
35

needed a change from floor pushups but it didn't save me any reps. I think floors better for the press assist.

crawls
3 laps 70 ft

strong and fast

side raises
3 sets of 12 with 20
ever since I learned medial delts are a phasic muscle I want to do heavier weights and lower reps


BW 169.6
BF 12.5
W 56.7

deserved day off tomorrow. need to roll out

datsit
dfq

Sunday, February 04, 2018

Conditioning Ruck

Seems like upping my wednesday swing vo2 reps from 8 to 10 has had all kinds of positive effects. I think it's also spread over to my ruck conditioning. From thursdays 7:30 6th lap to today longer but still fast ruck it seems so.

Plus my foot doesn't hurt and that's key
Calves though are still  too tight and pumping up too fast. More SMR and stretching and I think the boots still need more breaking in. I think next pair I'm going back to the mid level, never had this much trouble with them and I can pick the odd pebbles out easier than this :)

50 lb ruck
1:55 min
11 iso squats
9th lap =7:41
12th lap = 7:02 !!

nice increase. So that's basically a 15.5 min mile or 4 MPH pace. I'll take it. Now, if this trends continues into the summer then the goal is 1.5 laps in 10:30 seconds with the big goal of the full mile in 15 minutes or 2.1 laps

that won't be easy but it's doable

BW 169.2
BF 11.7
W 57.2

160 press for 5x5 tomorrow! go get it!

datsit
dfq


Saturday, February 03, 2018

40kg One Arm Swings 10x10/10,hacks, wt pushups, rear delts



This was a very strong one, surprisingly strong. The 20 rep sets were not a problem and I could maintain full power for the whole set for all ten sets. Perhaps a first with this  weight. Bell height was very good and the weight felt light.

I changed my inhalation breathing pattern a bit on the descent of each rep , mostly on the second hand. Instead of a quick sniff of air, I breathed in the entire descent. Much like I did on my belt squats on Monday and it worked here as well

It seems like a hybrid between anatomical and biomechanical match breathing. Definitely bio match as it's an inhale into the pressure zone, but anatomical for the long and easy duration of the inhale.I'm sure it's not as good a brace but I don't need it with this weight now and that's the difference

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 4/4
36 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs tonnage

Barbell hacks
65 x 8
95 x 8
115 x 8
135 x 8

slower tempo an d higher reps felt great

Wt Pushups
bw x 12
53 x 12 x 3

strong no problem

rear delts
3 x 12 with 20'

need to up volume to 4 sets next week this is not getting enough work relative to the rest of the overload

BW 168.6
BF 11
W 57.7

ok supps again today lets see if it helps tomorow's ruck

datsit
dfq

Thursday, February 01, 2018

Fast is back

And my foot is much much better. Worked on it a lot the other day and it must have adjusted because now I feel nothing in it,no ache or pain at all. Great but strange.Really getting into the top of the 4-5 metatarsals as well as being the shit out of my calf and arch made a difference.

Either way the foot felt normal and the ruck was strong

45 lb Ruck
6 laps
52 min
4th lap =7:41
6th lap = 7:30 !

decent;lungs and energy felt good but calves kept pumping up! weird too

BW 169.6
BF 13.
W 55.6

we'll see how it goes tomorrow. Haven't been constipated but I feel things haven't gone all the way through. Today went three time ( I know TMI ) and I feel lighter. I'll see tomorrow

datsit
dfq

Wednesday, January 31, 2018

24 kg speed swings 14 min, 120 lb press practice 10x3,walking lunges, arm casts, side delts



this is really coming along. the timing and coordination for the start of the press is clicking well now. much better bar speed overall and confidence is high too

Swings were better too. Also better coordination for the task of 10 reps in 15 second ( not a beat more!). More overspeed eccentric. not so much float and just a more efficient power hinge. Hitting that diving board harder.

last week I was looking up at 6 minutes and wondering how I was going to make double that. Today didn't look til 10 and I thought 'no problem' for 14. what a difference even ONE workout can make in the direction of the adaptation

24 kg speed swings
15:15 x 10 RPA
14 min
280 reps
14, 480 lbs

very little double breathing and only the last two minutes intermittantly

Military press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 3 x 10 sets

much better everything. really can feel the timing of the launch trigger for this : Lats and Glutes TOGETHER. Timing makes all the difference in this one
Overhead seems stronger too.

Walking lunges
4 laps ( finally )
much easier too. Legs didn't yack at me much at all. it seems much easier than those swings!

arm casts
25 lb x 9/9
         x 10/10 x 2

this is the first time this has felt better and I wanted to do more than 8 reps per arm
good sign

side delts
3 sets of 12 with 15's

tired :)

BW 170.6 !!
BF 13.2
W 55.2 ?!
so weird. Waist is still 32 and pants fit the same. Upper body is as big as I've been in decades


datsit
DFQ