Thursday, February 15, 2018

Best ruck in forever

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

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

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

BW 169.8
BF 12.3
W 56.3

ok day off tomorrow then the Beast!


Wednesday, February 14, 2018

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

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

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

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


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

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

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

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

standing rear delts
3 x 10 with 20's

better than arm casts!

BW 170.8 !! uh oh!
BF 12.3
W 56.7

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

ruck up tomorrow will be a slow one


Monday, February 12, 2018

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

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

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

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

But I didn't

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

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

48 kg belt squats
10, 12, 14 16

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

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

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

rear laterals
3 sets of 15 with 20

very strong.

BW 169.8 :)
BF 12.7
W 55.9

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


Sunday Ruck, back to speed

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

Nice and crisp out too  which always helps my efforts.

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

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

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

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

BW 169.6
BF 12.1
W 56.7

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


Saturday, February 10, 2018

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

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

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

First a 200 lb military press  for me :)

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

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

The bell felt light :)

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

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

a balanced distribution :)

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

started higher just because

Weighted pushups
bw x 12
53 x 12 x 3

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

side raises
3 x 15 with 15


BW 169.2
BF  11.7
W 57.1

ruck up tomorrow!


Thursday, February 08, 2018

Almost summer already ruck

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

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

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

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

BW 169.2
BF 12.3
W 56.5

I'll take it


Wednesday, February 07, 2018

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

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

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

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

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

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

very crisp and strong

walking lunges
3 laps

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

arm casts
3 x 8/8 with 25 lb

easy too

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

BW 169.4
BF 12.3
W 56.8

eh :)


Monday, February 05, 2018

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

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


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


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

You can always miss it on the last set

Five is a lot of heavy sets.

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

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

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

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

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

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

Parallel bar pushups

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

3 laps 70 ft

strong and fast

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

BW 169.6
BF 12.5
W 56.7

deserved day off tomorrow. need to roll out


Sunday, February 04, 2018

Conditioning Ruck

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

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

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

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

that won't be easy but it's doable

BW 169.2
BF 11.7
W 57.2

160 press for 5x5 tomorrow! go get it!


Saturday, February 03, 2018

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

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

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

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

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs tonnage

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

slower tempo an d higher reps felt great

Wt Pushups
bw x 12
53 x 12 x 3

strong no problem

rear delts
3 x 12 with 20'

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

BW 168.6
BF 11
W 57.7

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


Thursday, February 01, 2018

Fast is back

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

Either way the foot felt normal and the ruck was strong

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

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

BW 169.6
BF 13.
W 55.6

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