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

157.5 Military press 5x5 PR, 40 kg belt squat, floor pushups, crawls, rear laterals

 GREAT DAY!!  Technique held and even though last night's sleep was not perfect I was strong all the way through the press. Just perhaps one or two reps out of all of them weren't spot on .

BUT 160 for 5x5 is going to be rough just from the strength endurance aspect. we'll see. took 3.5 -4 min rest between sets today and I needed it

Military press
45 x 5
65 x 3
105 x 3
120 x 2
137.5 x 2
157.5 x 5 x 5 All time Pr!

The absolute key is using the Lats, The supermuscles to LAUNCH the start. without this trigger to pull I used to lean back to get started but this much stronger, fast and more consistent.
When I missed the 190 I just cold started it and had I done this I'm sure I would have made it . Of course I will get to prove that pretty soon

40 kg belt squat
x 12, 14, 16 18

last two sets done continuous, unbroken. ouch. key is continuous inhalation on the descent

Crawls
3 sets of 70 ft

ack

rear delts
3 sets of 10 with 20
 done now

BW 168.6
BF 12.9
W 56.6

deserved day off tomorrow but truly feel fine. the oly heels made all the difference in my back for the dl but the dl really kicks my CNS no matter how little the volume. won't need to do much of this

datsit
dfq

Strong Ruck

Surprisingly strong day today considering how freakin' heavy yesterday was. But I did take my adaptogens and creatine and that definitely helped could feel that. So that stays in

Legs started off a bit tight but loosened up pretty well. Speed was decent. No timed laps but overall was good and didn't need extra rest stops like last week.

Feet and boots were fine. I've spent extra time on bodymaintenance and it's helped for sure

50 lb ruck
1:55 min
12 laps
11 iso squats

BW 168.6
BF 12.2
W 56.7

52 and 68 kg One Arm swings, 315 deadlift,wt pushups, side delts

This was a solid workout. It was cold as hell in the gym (38 degrees) but we got warmed up fast. Things felt solid, bodywise but I really took my time as I didn't want  to pull or tweak anything.

Also figured out something very important for the grip in the 68 kg bell. Have to really "strap in" as Glenn said, like a false grip on the rings and my grip was way more solid. First two sets I just used a regular big bite grip and it wasn't enough. The false grip grip was way more solid

Height and power on each bell was best ever

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
52 kg x 5/5 x 5
68 kg x 5/5 x 5






Deadlifts ( above)
switched things up and used the oly shoe and a more weightlifting style approach; legs off the ground then hip extension. we'll see tomorrow but it felt easy and the bar moved well

135 x 3
185 x 3
225 x 2
275 x 1
315 x 1

10 total reps

wt pushups
bs x 12
53 x 12 x 3
strong

side delts
3 sets of 10 with 20 lbs

BW 169.8
BF 11.3
W 57.3

foot feels better, we'll see how ruck is  tomorrow

datsit
dfq

24 kg speed swings 13 min,120 lb military press 10 x 3, walking lunges,arm casts, rear delts

This was everybit as tough as last week. And it wasn't even going the extra minute but those extra 2 reps per 15 second. SO much more work and so much less rest! Man we are out of shape for this. Yes, doing the 8's really helped maximize power and force out put per rep BUT at the cost of our conditioning.

Can't believe we did 20 minutes of this for months. It feels crazy hard. Lots of double breathing. reps were good it was just super tough, No time to think I could barely breathe.
But we got it done

24 kg speed swings
15:15
10 RPA
13 min
260 reps
13, 780 lbs

RPE 8

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

this worked. went back to the innov8 oly shoes as the risto's just pinch the hell out of my right foot toes and it's causing problems in the foot as well as knee and hip.
gotta go no matter how cool they are :(

BUT the lat/glute flex just prior to launch is gold. worked everytime. AND staying in the finish position as I lower the bar worked too. Cut out two unnecessary  movements

Walking lunges
3.5 laps of 40 steps
need posterior tib work so right knee was tight

cb arm casts
3 x 8/8  ( barely, tired now)

rear delts
3 x 10 20 lbs

BW 169.6 !!
BF 12.8
W 56.1

this is just weird. waist is still the same. here we go again

see about the ruck tomorrow. rain and foot a bit tender

datsit
dfq

155 lb Military Press 5x5 ( tie pr),36 kg belt squat,floor pushups, crawls, side delt

This went really really really well. I felt strong and confident the entire time, even after yesterday's slow. Got a lot of sleep last night and felt solid all day. Took my supplements yesterday too, which I normally do not do.
I decided that if I need any help from the adaptogens every week it's on Saturday and Monday so why am I skipping Sunday. No more. I'll take another day off to get a break, probably thursday and keep saturday off as well

Warmups went well and I ended up taking some big jumps. The key thing for me now is having that trigger to pull, that simultaneous lat/glute flex to launch the bar. Game changer for me for sure. That also gave me a lot of confidence, especially as I fatigued.

Military press
45 x 5
65 x 5
85 x 5
115 x 3 ( new jump)
135 x 3 ( new jump
155 x 5x5 ( BIG jump!)

First set was a bit of a shock only because I didn't quite take it seriously enough and get UBER tight on the walkout. Fixed that fast. Also have to work on staying back on the descents after the first rep so as not to have to make an extra re set move. see if it works.

also timing on lockout and NOT to push my chest out too early, that really pushes the bar forward right when I need it to go back

Belt squat
36 kg x 16, 18, 20 ,20

tweaked my right QL today( thank goodness not my sacrum again in a weird way! ) wore my regular shoes too. Just rounded a bit ( that never used to matter at all) and felt the ql spas a but then ok. Might have to switch leg exercises here now. got to think about it

it's a message I think

Floor pushups
45
45
40

this was hard but doable. Again creatine on the day before this day makes sense

crawls
3 sets of 70 ft

the easiest and fastest these have been

a good day

side laterals
1 x 15 with 15
2 x 10 with 20

strong here too

BW 168.4
BF 12.9
W 56.1

strange here, didn't drink and not much carbs or food yesterday. perhaps the creatine

no worries feel great

datsit
dfq

48 kg One Arm Swings 10x5/5, hacks, wt pushups, rear delts

Without a doubt the strongest, easiest and most powerful I have handled this weight for a workout. It just felt like the 36 or 40kg. I spent time last night really visualizing how I wanted this to move and feel and it worked well. I really tried to accelerate it more than usual especially on the back swing.  It didn't pull me off balance at all.

This was great and at the end of the workout it felt like we hardly had done anything!
Perfect

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 5/5 x 10
100 reps
10,600 lbs

Strong!

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

Wt Pushups
bw x 12
53 x 12 x 3 
hard a bit today ?

Rear delts
3 sets of 12 with 20

BW 166.7!
BF 10.8
W 58.3

nice. no idea why

really still loving the shilajit. can really feel the difference. It feels "right"

heres to a strong ruck

datsit
dfq

45 lb Tannicus ruck

Wore the Danners today and they did great. 95+%, right dorsi flexion still a wee bit tight but nothing compared to before. These are going to work and otherwise are super comfortable.

Overcast and cool, perfect weather and I was loose and fast from the start. Energy was very high right before and I wasn't even hungry or hurried to get back to eat. Just solid.

Each lap got faster and my legs never tightened up. Ruck felt light

45 lb ruck
6 laps
5th lap 7:26

52 minutes

very solid. body feels great. Sacrum has released and all is well.

BW 167.4
BF 13
W 56.3

datsit
dfq

24 kg Speed swings 10 RPA 12 min, 120 Lb Military press 10x3,walking lunges, arm casts side delts

This was a BIG wakeup call. Going back to 10 reps per arm per 15 kicked my ASS! Cardio WAAAAY tougher. And it's all about speed. No the all the reps weren't as poweful but there was much more eccentric overload,, not as high but way faster on both sides AND my breath was seriously challenged . Did a lot of double breathing ! Not fun at all but it's what I need and I know it.
Ack.
Gotta do it. Embrace the Suck indeed

24 kg Speed Swings
15:15 x 10 RPA
12 min
240 reps
12,773 lbs

Going to come back to this slowly. Next week 13 min then 14 then 15. then start back at 12 and make 2 min jumps
Let myself adapt

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

GREAT after the first two sets. was hard to transition from swings to this at first but once i got warm it was great. Able to really play with the technique and a 'lighter' approach to the bar as it felt easy. I go you go pace

Walking lunges
3 laps of 40 steps

this help re set my tailbone which was a little wonky after those too deep belt squats.

Arm casts
3 sets of 8/8 with 25

Laterals
3 sets of 10 with 15 light,
done very strictly and slow

BW 168.2
BF 12.3
W 56.3

1 pm
BW 167.4
BF 10.3
W 58

ruck up tomorrow

datsit
dfq

Military Press 145 x 5x5,32 kg belt squat, floor pushups, crawls,rear delts

This went very well.  Went back to what I was doing before plus a few minor changes:
1) slightly wider grip ( one inch)

2) Risto boot instead of Innov8 with slightly higher heel

3) after walkout/setup flex  lats as well as glutes prior to launch ( this really helped)

really good bar speed off chest and into lockout. I think the wider grip helped across the board- off the chest and at lockout- especially using the lats more

Next week at 155 will be the tell

Military press
45 x 5
65 x 5
85 x 4
105 x 3
120 x 3
135 x 2
145 x 5 x 5

32 kg belt squat ( also using risto boot)
4 sets of 20 the higher heels definitely gets me lower. ack :)

Floor pushups
45
35
30

well this was hard ,lol. take a few weeks off the schedule and this is what happens!

Crawls
50 ft
60 ft
70 ft

these were hard today

rear delts
3 sets of 12 with 20

BW 167.6
BF 12.1
W 56.7

off tomorrow glad to be back to the old schedule. feels right

datsit
dfq

Slow to fast ruck

Just as the title states this ruck started out slow and hard and finished up fast and strong. Wasn't tired per se starting out but legs were heavy and slow. Nice and cool and foggy just how I like it. Let me myself warm up slowly and I did. By lap SEVEN I was good to go and the rest finished strong. Nice to feel better at the end than the beginning

50 lb Ruck
12 laps
11 iso squats
1:53 min

no timed laps


BW 167.4 !
BF 11.5
W 57.2

back to 5x5 in the press tomorrow. can't wait :)

datsit
dfq

44 kg One Arm Swings 10x8/8, barbell hacks,wt pushups, side delts

I wish every workout felt this good. Slept SO WELL last night I almost couldn't believe it. THAT'S how one is supposed to feel everymorning. Unbelievable. I generally sleep very well, but this, well, this was amazing

The older I get the more I appreciate the energizing and healing power of deep sleep

Everything felt light, strong and powerfully. Barely broke a sweat even though we were going fast. Can't remember feeling this good on a weight of this size. It felt like a 40kg on a good day.

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
160 swings
15,520 lbs

most excellent

Hacks
65 x 8
95 x 7
135 x 5
155 x 5
165 x 5

bigger jumps felt solid.  going to keep the top two sets at 5 reps and  keep the weight higher. this will be my pre SFL DL training until the last month prior when I'll go back to real deadlifts- just using a heel this time

Wt pushups
bw x 12
53 x 12 x 3

strong!

side delts
15 x 12
20 x 10 x 3

strong too, go figure!

BW 167.6
BF 10.6
W 58  ( post bath)

hope the ruck feels this good tomorrow

BTW my new favorite adaptogen Shilajit Been using it for two weeks and I can really feel the difference in overall energy.

datsit
sfq

Excellent ruck!

Man, this was the best ruck I've had in ages, even better than last sunday and the new boots are a winner! Just freakin' perfect first time out and it's been awhile since my feet have felt this good under load.
Salomons are definitely the boot for me, in all sizes. The inov8's fit as well but these are perfect for rucking.

Everything just felt good. Legs, feet, hips back lungs, focus, etc,
everything.
so nice

45 lb ruck
6 laps
55 min
no timed laps

RPE 4

BW 167.8
BF 13
W 56.1

feel good and lean.

day off tomorrow. lots of bodymaintenance to do

datsit
dfq

24 kg speed swings 15 min, 190 press attempts,walking lunges, side delts

ACK . Double Ack. This was not fun. One thing I learned for sure, that I thought last time, was that it's no good to try to attempt heavy singles after speed swing work. The funny thing is is that it's fine physically. It just messes me up mentally.

I'm too anxious to get to the meat of the workout, the main course, and the swings are getting in my way. I have to do them, and force myself to focus but it's not right. Way too much stress, So back to mondays being press day, and probably back to triple progression

It worked great for three cycles in a row and I hit 170 for 5 doubles strongly. The peak just got messed up  but I threw the baby out with the bathwater again. But, this time I recognized it quickly. It was a good idea, but it's not going to work :)

But I will do the speed presses, on Wednesday instead of pushups. that won't be a problem. As Louie always said, don't mix modalities ( ie speed work with max effort work )

that being said I felt strong but a bit tired, and anxious. not psyched but more,wanting to just get it done. not the mind set for success

that also being said I really thought I would get the first attempt and then REALLY though I would get the second as my head came out of my ass as the pressure was off. I  had already missed.  But I was tired by then

Back to tried and true triple progress and make sure to sleep the night before the peak!

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

I actually think we need to go back to to ten reps per 15 second. Lots of power but not enough cardio, I fear

Military press
 45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 1
150 x 1
160 x 1
175 x 1 ( strong too!)
190 x X
190 x X  ack ack ack!
155 x 3 thought I could get five, just plain tired


walking lunges
3 laps

side delts
3 sets of 12 with 15

bw 168.2
bf 12.7
w 56.4

1 pm
BW 167.6
BF 10.3
W 58.3

ruck tomorrow

datsit
dfq

120 lb Military Press 10 x 3, 48 kg belt squats,arm casts, crawls, rear delts

This worked great and I was very happy today was a light day. Very beat up from the weekend. Nothing tweaked but just tired overall

This is definitely the groove. All the pieces I've been visualizing lately came to be. Especially the timing aspects. Worked like a charm. Really have to pinch my elbows right as I start the press. They don't actually move, but if I don't they flair. so there ya go.

Military Press
45 x 5
65 x 5
85 x 3
105 x 3
120 x 3 x 10 sets ( video is last set)

this is the best my overhead position has been in many many years. All the release work is going very well along with the strengthening of the antagonist shoulder muscles. Just takes so long. AND figuring the exact freakin technique!

48 kg belt squats
 12, 14, 16 , 18

decent endurance

Arm cast
3 sets of 8/8 with 25 lbs

ok

Crawls
3 set of 60 ft

fast, in the rain :)

rear delts
3 sets of 12 with 20

BW 167.4
BF 12.9
W 56.1

lightest I have been on a monday in forever

ok rest up tomorrow

datsit
dfq

Hard but strong ruck

Not a bad day, as it turned out. Gabe was sick too so I was solo here as well. Overcast skies, cold and crisp and threatening to rain. Just how I like it :)
Started off hard, glutes and legs tight and slow but surprisingly they warmed up and loosened up fairly quickly.
Pace was decent although I didn't time anything til the end
Each lap was pretty quick ( i'm guessing 7:45-50 lap) but I took more than a few stops to just shake things out
Yesterdays high volume was powerful too and that took more out of the legs

Wore the Magnum combat boots and they were fine. Still breaking in the Salomons

50 lb Ruck
12 laps
12 iso squats
9th lap 7:26
11th lap 7:15 ( pretty happy with this although I'm amazed I could do 6:39 ever!)

2 hours pretty much exactly ( those rest stops)

BW 167.6!!
BF  12.9
W 56.2

We'll see what I wake up at. feel lean and muscular. pants waist fits fine

datsit
dfq

40 kg One arm swings 10x10/10, 135 lb barbell hacks, military press (!), rear delts

Strange workout. Got some great news I've been waiting for right before the workout that got me amped, then both of my training partners had to bail. So had to do the biggest volume/intensity workout of the cycle by myself.
Embrace the Suck indeed :)

Took a few minutes to get my head right then we were off to the races. Not bad power at all, and the bell felt light, but my wind was rough. I was going pretty fast too, which I tried to slow down but I was also trying to get it over with as well so there was a bit of a conflict

Definitely got some met con work in. Hard to believe I could do 100 beast swings in 5 min not too long ago.That specific conditioning disappears so fast!

This challenge me though, physically and mentally and it was fine. Glad it was over though

Hacks



Like these better now without the extra plate.

65 x 8
85 x 8
115 x 7
135 x 7
155 x 6

strong

Military press
bar x 5
65 x 5
85 x 5
105 x 4
85 x 5
65 x 5 with pause overhead

didn't have anyone to put the sandbag on my shoulders for pushups so I figured why not some press practice? MAN I'm loving this lift now,especially the lighter days when I can just work on form. My shoulder mobility and ROM is so much better than it's been in eons!

Bullet Points
* getting under and taking out bar, elbows IN, timing of chest lift and hip extension simultaneously
* really creating and maintaining torque on take out and walkout
* lead walkout with shoulders back
* initiate press with shoulders slightly moving back before the press
*bigger focus on vertical forearms

Rear Delts
3 sets of 10 with 20s

BW 167.2 ?!
BF 11.9
W 56.9

very strange

Been wearing the Salomon 4D around the house and they are breaking in nicely it seems
Will take them out on a ruck next thursday

datsit
dfq

Strong and fast ruck

Seemed to recover very well from yesterday and today's 45 lb ruck was solid. Legs felt strong and loose at the same time and the 6 laps just flew by

Last lap was 7:34 and it was as strong as I've been in a long long time on a thursday. Wore my salomons and it was good but they are breaking down a bit and i could feel it in the softer sand after yesterdays rain

Good news was I got my Salomon 4D GTX high tops today! They fit great but man this is a seriously built BOOT. Even more boot than the Danners. All of these need breaking in it seems. My mid tops were easy though

This could take a while but, like all my Salomons, they fit perfectly out of the box

45 lb Ruck
6 laps
55 min
last lap 7:34

BW 168.2
BF 13.3
W 55.6
 ???

ok day off tomorrow and then lots of 40 kg swings!

datsit
dfq

24 kg Speed swings 15 min, 180 lb Military press (!),walking lunges, floor pushup pr, side delts

Wow what a day. Was not feeling confident about my decision to do swings first before I attempted max presses, and, to be honest, I was thinking it would be nice if 190 went today.  Slept well and all parts were on board except my mind.
Swings went well, with great power output, but I had to work hard to keep my mind from wandering into the press section to come

It was medium temp outside but inside the garage was 40 degrees, I took a very hot bath  before and felt ready but after swings I was a sweaty mess and had to change shirts as I don't like to press heavy in the cold. Should have put on even warmer clothes, I realize now.

My mind was all over the place, so many new techniques to do well and I wasn't even sure the exactness of each . but I had a good feel and warmups went very very well.

I took an even close grip; index finger on the start of the knurling, thumb on smooth and really worked to force my elbows in at the take off. I forgot to realize I also have to focus madly on KEEPING them in as I drive the bar up, then back and more back. and more back

AND don't let the glutes release one iota! the flat shoe helps this. I'm thinking I need chuck taylors for this

Speed swings
15:15
24 kg x 15 min
30 sets
240 reps
12,720 lbs

strength and power were good but I was huffing a bit more from the extra effort


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

3 lifts over 90 % max and 5 over 75 % max
not sure what that means but the correlations between my top end and my work sets if so much different than any other lift I've done. Any.

Walking lunges
3 sets of 40 steps in the rain :)

Floor pushups PR!
3 sets of 45!!
strong, too.

side delts
3 sets of 12 with 15's

4 am
BW 170
BF 11.9
W 57.1

was 168.4 immediately prior to the workout 1pm

datsit
dfq

120 Military press, speed work 10 x 3,44 kg belt squats,cb arm cast,crawls, rear delts

Accomplished what I set out to do today with this workout despite only getting a few hours sleep last night. Not due to partying but the neighbors loud party til 1:30 am! Not good on no sleep anymore. Never was good but could hang, now it's freakin' tough just to work!

Overhead position was good as was bar speed once I got warmed up but still can't decide on heel/vs no heel. The above video was set 9  after 8 sets with flat shoe. This is set 8 with flat shoe



Tracy says no heel and I think she's right. She said 'more stable' and that's what i felt too. Heeled set felt a bit faster but less stable. will see on wednesdays max effort day goes

Military press
45 x 5
65 x 3
85 x 3
105 x 3
125 x 3 ( too big a jump)
120 x 3 x 10 sets

not really warmed up at all. stupid cold in the gym and even with a hot bath first I was stiffer than normal
Glad this is no longer 'heavy day' already.

44 kg belt squats
44 kg x 15 18 20 20
well done, strong groove and effort

Arm casts
3 x 8/8 with 25's

perfect

crawls
3 sets of 70

rear delts
3 sets of 10 with 20's


BW 169.4 !!! oh oh. too much carbs last night lol
BF 12.9
W 56.6

starting out the new year fat already !

need some rest today

datsit
dfq

Last Ruck of 2017

Things went very well. Glutes not sure, back Ok everything fine.  Nice cool morning but not frigid. went back to my salomons to see how they were and sure enough these boots fit me perfectly. They are just worn down. Decided to buy the high tops I originally wanted and just be done with it. No sense messing about with my feet; which is the equivalent of messing about with my knees and back and everything else

Had to cut the ruck short by two laps though as my son was feeling sicker than he was at the start and it was time to not push it. No worries though got the important part in

50 lb ruck
10 laps
10 iso squat
1:45

strong!

BW 167.2 ?!
BF 13.1
W 56.9

Nice and lean to end 2017

Hopefully 2018 is WAAAAY better than 2017

datsit
dfq