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!

Sunday, May 20, 2018

Tough ruck



Legs were tired as were the hips from everything; from the hard saturday workout to the entire weird week.

It was decent for the first 9 laps then it got slow. Just kind of beat up. took plenty of rest/stretch stops each lap but since last week was only 10 laps and I missed the week before those 12 today took some doing.

50 lb ruck
12 laps
11 iso squat
2:05
RPE 8.5

tough one.

BW 169.2
BF 11.5

datsit

Saturday, May 19, 2018

162.5 lb Military press ( pr), 60 kg One Arm swing,lateral complex



well this didn't go as planned but I learned something important. Just like at meals, having two main courses is not advisable. I also learned that trying to do heavy grinds for volume first thing in the morning probably isn't best either, despite the better mental prep than the afternoon. Live and learn. This IS how I learn : Training is the source.

Military press
45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 1
152.5 x 1 ( medium hard)
162.5 x 5 ( PR)
          x 4 ( video above. very hard as evidenced)
          x 3
          x 2
          x 3
not what I wanted but  there it is. It is a ( very) minor pr never having done 5 with this weight but only 2.5 lbs off my best 5x5 weight I shouldn't even claim it, lol

One Arm Swings


Another surprise: I almost lost the grip on the first set! I didn't take the time to really SET the grip as I do with the 68 and took it too casually and barely held on for the five reps! But I can transfer this thing which is good
Once I set the grip on the next set all was well!
16 kg x 5
24 kg x 5
32 kg x 5
40 kg x 5
48 kg x 4
60 kg x 5/5 x 10 sets! PR
100 reps
13,200 lbs

do not like doing this second . Switching back to old schedule on Monday. I just have to eat something in the mid morning to fuel the heavy presses.

New ( old) Schedule:

Monday
Heavy press
squat variation ( either goblet, belt or kb front squat)
floor pushups for reps
crawls
lateral complex

Wednesday
Speed swings
Speed press
walking lunges
lateral complex

Saturday
One arm swings
barbell hack squats
wt pushups
lateral complex

the swing minicycle will be:

wk one 40 kg x 10 x 10/10
wk two 44 kg x  10 x 8/8
wk three 48 kg 5 x 5/5 , 52 kg 5 x 5/5
wk four  60 kg 5 x 5/5 , 68 kg 5 x 5/5


side and rear lateral complex
3 sets of 8/8 with 20 lbs

BW 169.2
BF 11.4

ok ruck up tomorow

datsit

Thursday, May 17, 2018

Flying fast ruck!

Crazy! where did this come from. Lost my wallet yesterday so lots of stress after a relatively weak session yesterday and poor sleep on top of it! but the fastest, lightest leg feeling easy ruck I've had in forever!
Love it, this is what it's supposed to feel like

Wore by old Magnum combat boots and they felt great

45 lb ruck
6 laps
50 min ( barely!)
RPE 5

just strong

BW 170.2 almost there
BF 12.7 

ok day off tomorrow then the 60 kg bell comes out to play. Actually plan on swinging first as I'm still coming back to speed on the press and I really want to be fresh for that weight

datsit

Wednesday, May 16, 2018

24 kg speed swings 15 min,military press practice/speed, walking lunges

Definitely feeling even those few sets of squats and deads I did monday. really can't believe it my it seems to overwork my nervous system something fierce, so pretty flat today

That said I chose speed swings for 8 reps per arm for the workout and 15 min. It was perfect. It's also hard to believe just how much easier 8 reps per 15 seconds is vs 10 .even with the 24 vs the 20 kg!

It was strong too. I might just stay with 8's and re focus on power. Just don't get the lactic acid production I guess

24 kg speed swings
15:15
8 rpa
15 min
30 sets
240 reps
12,720 lbs work
RPE 5.5

much easier than expected even flat

military press
45 x 5
65 x 3
95  x3
120 x 3 x 10 sets

I am SO pleased with this technique and groove. Its completely consistent now. this is what will get me to 205!

walking lunges
 MAN! dead legs! all over the place! weird
3 sets of 40 ugly steps

called it a day. I was hungry and tired

BW 170.4
BF 12.7

datsit

ruck tomorrow

Monday, May 14, 2018

SFL Squat and Deadlift re tests. 40 kg Belt squats, floor pushups, crawls, combo laterals



We're into the new schedule fully and since today will officially be "leg" day I decided to get the retests out of the way.

Adductor feels perfectly normal and has since I got home. I now think it was a cramp and not a pull. Pull would not be healed by now, Not even close. Which is why I got so freaked. Almost nothing slower healing than groin and hamstring pulls or tears!

Still I was very nervous as i didn't want to prove myself wrong. Not again!

But all went well.

Back squat
45 x 5
95 x 3
135 x 3
155 x 2
172.5 x 5  test weight

Deadlift
135 x 3
185 x 3
225 x 2
255 x 5 test weight


40 kg belt squats
 x 8, 10, 12, 14, 16

legs are sore ! lol

Floor pushups
40
35
30

shoulders are sore too :)

Crawls
3 sets of 60 ft

not bad

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


BW 170
BF 12.7

ok that's over with!

datsit

Sunday, May 13, 2018

Rough Ruck

LOL, this was a tough re entry :) Nothing hurt specifically but legs and hips were tired from the start. Not surprisingly after a tough first workout back yesterday and no long ruck last week. Still amazing how quickly my conditioning falls off in my legs.

I know why but it's still amazing

Cut this one a bit short as 1) it made sense and 2) had to get out early for Mothers day brunch

all good though

50 lb ruck
10 laps
9 iso squats
1 :40 min
RPE 8


BW 168.6
BF 11.00

time to re test my squat and deadlift technique tests tomorrow

datsit

Saturday, May 12, 2018

New Schedule. Military Press 145 x 3 x 5, 155 x 2 x 5, 48 kg One Arm Swing 10 x 5/5, side and rear laterals



Was a bit worried this morning as to whether doing presses first thing on Saturday would work. Stretchout was good, warmups were solid but it didn't feel easy and I wondered whether this was a mistake.

Turns out it was not. Great day and the press took almost nothing out of the swings and we still made it to breakfast on time :)

 I just, as usual, had to get warmed up

Military press
45 x 5
65 x 3
85 x 3
112 x 3
122 x 3
135 x 2 ( not as easy as I hoped)
145 x 5 x 3 sets  ( now I got warm and these were strong
155 x 5 x 2 ( video above)
  groove worked PERFECTLY and the key two things were : bar as high as possible on the clavicles and elbows UP.
It went almost immediately over the head, with much less lay back and strong throughout.
155 for 5  is only 5 lbs off my PR for this



The workout took about 45 min from start to finish. not bad at all

One arm Swings


I was even more concerned this wouldn't be strong enough but it was nice going into it warm

16 kg x 5/5 ( only one set)
24 kg x 5/5 (  bigger jump)
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10sets
100 reps
10,600 lbs

this was very very strong. Best height I think ever with this weight. Can't wait to get that 60 kg on tuesday! right in time for next weekends swing workout!

side and rear laterals superset
3 sets of 10/8 alternating each exercise for start.

going to do this combo each workout instead of just one exercise each session. great pump!

BW 168.2 !!
BF 11.0 !!

lets see how the  ruck goes

datsit

Thursday, May 10, 2018

Back to the ruck

Adductor is back to normal, thank goodness and the ruck today didn't even take notice of it. Definitely a  bit off even though i did a lot of walking the last week it just ain't the same.
Decent time though and the load felt fine.

45 lb ruck
6 laps
55 min
RPE 7

BW 169.2
BF 12.9

getting hot too. time to get in heat shape

datsit

Wednesday, May 09, 2018

SFL debrief and 20 kg Speed swings 14 min,Mil press practice 105 lbs, walking lunges, side delts

Just a quick overview of last weekends StrongFirst Lifter certification.

It was going perfectly until the exact thing I did not want to happen, happened. An adductor tweak on my third rep of my squat test. I (smartly) racked the bar immediately and gave up on my chance to pass the cert that day.

My strength tests went perfectly: 340 double bodyweight deadlift was super strong, even on a barbell with no knurling for my grip- don't ask- even though it was a new( ish) rogue bar- Matt Chan model and it sucked. But it was like so no problem
Bench went equally well. 215 was strong.

Friday's training was zercher squats( which felt great) front squats ( which sucked. I have always hated these and still do ) and military press practice which went great

Felt fine, no get lag, fatigue or body issues at all. In fact my shoulders were less sore and tight than usual

Saturday went great as well. with Back squats, good mornings and sumo deads ( this is where I went wrong. Good mornings are so easy for me, although I haven't done any in 15 years that I perhaps was too powerful in my practice. I haven't done a wide stance ANYTHING in years. And though I didn't feel my adductors AT ALL I did think that wasn't a good idea

Turns out it wasn't

we finished up with bench press practice and there was lots of time spent on programming.

Sunday I woke up tired but not beat up and ready to test. very confident. Squat was first but we were made to do five sets of 10 powerful two hand swings which I haven't done at all either in years and though too, that it wasn't a good idea. It probably wasn't either

Warmups felt great but I got a bit depth concious and had Phil Scarito Master SFG call my depths.Everything felt right on til I walked out with 170 for the five rep test and the judge,Jason Marshal was sitting about one foot in front of me! Right where I spot. Through me off a bit

Then, everything is a blur. Reps one and two felt great. Deep all whites.Really focused on going deep and pausing I don't really know what happened. Then on rep three, at the same depth I thought I was going in the other reps I felt a tweak in my left adductor. I came up and racked the bar FAST! PISSED!  I mainly was pissed at the idea that this would fuck up my real training! And on my perfectly good left side!

I walked it off  and it wasn't horrible but it was there. for sure.

I tested the bar press and that didn't seem to bother it so I went for it and surprise surprise GOT IT! The main lift I was worried would not pass standard and it did. felt strong but staying with all the commands took effort

The testing was really going fast and I found myself being called up to the deadlift bar with barely a warmup. I pulled 225 and while it didn't hurt I could feel it and bailed on the test> Not going to get really hurt when I can send in a video

Today, Wednesday I felt almost 100% normal. Asian bodyweight squat didn't feel a hint of it as before it was.  SO FREAKIN HAPPY! That scared the shit out of me

Today's workout was solid

20 kg swing Vo2
15:15 x 10 RPA
14 min
280 reps
12,320 lbs

this was stronger than expected. No real worries at all. I'm pretty fresh after all and well fed
( I weighed 169 on the nose for the cert)

Didn't feel the adductor at all during the set. no worries!

Military press
105 x 3 x 10 sets

very good. a seriously important thing I realized is that the bar has to be as high on my clavicle as possible. that makes everything work right. Even a half inch lower changes things for the negative.

Walking lunges
3 sets of 40 sets

worried here a lot about the groin but no issues at all! sweet. went very slowly and cautiously  and there wasn't an issue

side raises
3 sets of 10 with 20 lbs

too heavy should have used 15's

BW 168.2
BF 13.3

 lol, I've lost muscle

tomorrows ruck up will be interesting as well having missed two sessions

datsit

and oh yea, THIS has been ordered and is enroute

Monday, April 30, 2018

180 lb Military Press 3 x 2 PR!!, Barbell squat practice,floor pushups, crawls, side laterals



This was great and weird at the same time. I wasn't quite sure I was going to even go for it today until mid morning and really didn't have a great mental prep. The body felt fine but I have lots on my mind with the cert coming up this weekend and while I wasn't sure it was the best idea for cert prep I've been on a roll and I thought it might go well

It did
Not as good as last week, groove wise,  but that was more mental than anything. This is the last Monday workout too, when I get back we switch the Press to first thing Saturday mornings! As I write this now I realize today was the perfect send off to this phase of my press training

Just had to exagerate my chest up position after walking it out, it's SO hard to nail that start angle precisely but the press was solid if not a little out in front

Warmups went perfectly and I had great confidence

Military Press
45 x 5
65 x 3
85 x 3
107 x 3
122 x 3( using 11 lb plates ,lol)
135 x 2 fast!
150 x 1 fast as well!
165 x 1 steady and in the groove
180 x 2 BARELY made the second and the first was too hard out in front have to arch more
180 x 2 STRONG! video above but still second rep out in front
180 x 2 first rep solid second a SERIOUS grind! but , I made it!!

Back squat
 bar x 5
95 x 5
135 x 5 x 2







I wanted to practice without the mirror and realized something important! I have to look down more, just like as in my swing to get the balance point and depth that I want. If I look straight ahead it puts me too much on my heels and it's harder to go deep.

Was a bit worried about going too deep and getting a weird sacral 'adjustment" this close to the cert so I played it safe.

BUT I also re  found my squat groove and balance point.

Floor pushups
40
40
35

perfect back off session easy and strict

crawls
3 sets of 50

side laterals
3 x 12 with 15 lbs

BW 169.4
BF 11.8 !!

ok pretty much just bodymaintenance  til the SFL! More next week


datsit

Sunday, April 29, 2018

Flying Fast Ruck

Now this is what my rucking is supposed to feel like! Legs and calves(!) were loose and strong and pace was good from the get go.
Body felt great with zero aches or issues from yesterday or last week at all. Considering how wonky my left arm and shoulder felt Friday this was shocking
Just goes to show that when one bone is not sitting right the rest of the train tracks don't either .

Things I did different:

100 ups for a warmup before the stretching
Wearing vibrams five fingers three times this week for work
Thorlo hiking socks and not tight compression socks
Lacing Salomon high tops only mid way and looser as well

Zero calf or feet issues

Finished 15 minutes faster too! that's a speed record. I thought last lap would be 7:15 but was off a bit but still 7:31 after almost two hours is fine. Just  a wee bit faster than most of the laps

One difference is that I did not have to stop and shake it out at all this time. First in quite awhile

50 lb Ruck
12 laps
11 iso squats
1:45 min
Last lap 7:31

BW 169.4
BF 11.8

one more workout before I leave Thursday for the cert. Hope to make it a strong one!

datsit


Saturday, April 28, 2018

40 kg One Arm swing 10 x 10/10, deadlift 240 x 5, wt pushups, rear delts



Very solid workout. Swings were powerful and crisp and the rest times between sets were short. didn't time but no more than 2 minutes. Lungs held up well as well as legs

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
40 kg x 10/10 x 10
200 reps 17,600 lbs
RPE 7

maintained full power to the last rep of the last set

Deadlifts


wasn't going to do any more deads but my back is feeling good and I thought a little bit of light work would be ok
worked up to my SFL test weight of 240 x 5  used the texas power bar instead of the york oly bar as I'm sure they won't have one
that knurling is like a freakin' cheese grater!

135 x 3
185 x 3
225 x 3
240 x 5

Wt Pushups
bw  x 10
53 x 10, 10 x 8

yesterday my thumb, wrist, elbow and shoulder were wacky due to me doing bodywork on  a client and compressing the thumb which gunked up the works . took all day yesterday to un 'gunk' it
this morning everything felt perfect but the last set of pushups the biceps tendon said hello so I cut the reps

feels fine now 8 hrs later

rear delts
3 sets of 12 with 20

BW 169.6
BF 11.8

ruck up tomorrow. Next Saturday at SFL!

datsit

Thursday, April 26, 2018

45 lb Ruck, all systems go

Very good ruck today. Wore the Danner combat boots with the thorlo hiker socks and laced the boots very lightly and skipped the top run.

Not sure if it made the difference with zero foot or calf problems the whole hour. Also have been wearing my vibram five fingers to work every other day and I can feel this is very good for my foot health and ankle mobility, as squatting totally flat footed really challenges my ankles and calves!

Need to get some wider toe box shoes though, probably New Balance minimus for daily wear too as the vibams, I just discovered do not allow for much toe flexion in the pushup. the toes are kind of molded tilted UP  and flexion is tough. Have to see if the minimus are any different as the toe box looks pointed up here as well


But a good ruck nonethess, fast and steady paced too

45 lb Ruck
6 laps
55 min
RPE 6

BW 170.2
BF 13.3
W ?

ok off tomorrow then a lot of reps on saturday. last swing workout before the SFL cert. Might do some light dl's and benches saturday
Or not :)

datsit

Wednesday, April 25, 2018

20 kg speed swings 16 min, 120 lb Military press 10x3,walking lunges, side delts



This went fine even though my body is tired. 16 min was not hard at all other than mental focus to keep on the rhythm and produce as much force as possible. But hips, back, legs and lungs were fine

20 kg Speed swings
15:15 10 RPA
16 min
320 reps
14,080 lbs tonnage
RPE 6.5

almost no double breathing except for a few reps at 14 min

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

left biceps tendon was sore- from having to do some bodywork on a client this morning Combined with the last four days and it just got tired. No real issues though it just needs some rep. Just needed to warm up too

Presses felt great though. lots of confidence in the rack, press groove, timing and bar path.Just need a lot of reps in the tank

Walking lunges
4 laps of 40 ft

stronger each week almost time to weight them again

side delts
3 sets of 12 with 20


BW 170.6
BF 12.5
W 56.8

ruck up tomorrow

datsit

Monday, April 23, 2018

175 lb Military Press 5x2 PR!!, 44 kg belt squats, Floor pushups 3 x 50 PR!, crawls, rear delts




This went pefectly. As good as I could have hoped. Nothing on my body hurt, warmups were fast and easy and gave me confidence instead of filling me with doubt.
It didn't hurt that it was a balmy 82 degrees in the cave, I mean my garage. So hard for me to lift heavy when I'm cold; it always takes me forever to warmup then I cool off way too easy in winter but this was perfect.

Made a small technique change too which worked great- I put the bar even higher on my clavicles than before and it was the just right place.The bar seemed to launch back over my head, right where I wanted it.

Military Press
45 x 5
85 x 3
105 x 3
120 x 2
135 x 1
150 x 1 good!
160 x 1 good!
170 x 1 solid too!
175 x 2 x 5 sets!!! PR

didn't have  a bad rep. One rep got slightly out in front but barely and I brought it right back in ( 3rd set 2nd rep I believe) but it was the best compilation of technique I have done in this lift

Walkouts
195 x 1
210 x 1
225 x 1 !!1




great view of my elbows and what they're doing ( right) at the start of the press. All I did when Glenn said press was to squeeze the bar and look how it jumped! Still. I see I need to get my elbows up even more!

44 kg Belt squats
10, 12, 14 ,16

legs were tired today!

Floor pushups
 3 sets of 50 !!!! All time PR!!!
 hard but not that hard!

Crawls
3 sets of 70 ft
needed gloves, concrete starting to cook

Rear delts
1 x 12 with 20
2 x 12 with 25 PR!

BW 170.2
BF 11.8
W 57.1

nice three days!!!

datsit

Sunday, April 22, 2018

Good Ruck



Had an idea and switched back to my old Salomon mid height GTX and I had virtually NO calf or other foot issues today!?
Very strange. Too many variables though as I also did 200 Ups prior to the ruck to warmup, did not wear the compression socks and really stretched the calves well prior also.

But the shoe felt much easier. I will try the taller ones thursday but change the lacing as I think it's too tight too high.

Good progress though as my feet were fine today

Still a little slow total time but per lap times were quick

50 lb Ruck
12 laps
2:05 total time
11 iso squats
 too many stop and say hi to the dog( s) ,lol

the ruck felt light, too, for the first time in forever. interesting

BW 169.2
BF 10.8
W 57.7!!

Great numbers. Legs felt good, especially after yesterday load, lungs too. The heat is coming though, I can feel it

datsit

175 lb presses tomorrow

Saturday, April 21, 2018

52 and 68 kg One Arm Swings 5 x 5/5,145 lb barbell hacks, wt pushups, side laterals

Solid one today. Heaviest part of the cycle but each time it gets stronger

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
44 kg x 4/4
52 kg x 5/5 x 5 ( 5750 lb)
68 kg x 5/5 x 5 ( 7500 lbs )
100 reps
13, 250 lbs
RPE 6



things went really well. Not cold anymore and the warmups went smoothly.
52 kg was really strong and I felt I got good height and the transfer was strong. 68 kg was solid too and the grip didn't give me grief at all.
I thought about being able to transfer but it's not really close at all yet. I could switch hands but it would be very hard , if not impossible right now, to shock absorb the downward force safely

Sometime
But, I am seriously thinking about buying a 60 kg bell. It's the weight I really should be using for overload.


Barbell Hacks
65 x 8
85 x 8
105 x 7
125 x 7
135 x 7
145 x 7

good volume

Wt Pushups
bw x 12
53 x 12 x 3
solid.love these


side delts
3 x 12 , 10. 10 with 20

BW 168.6 !!
BF 11.9 !!
W 57.7

where this came from I don't know?! HUGE bagel with ton o creamcheese for dinner last night, lol. But I did have  stirfry!

ruck up tomorrow

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