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


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 


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


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
RPE 8.5

tough one.

BW 169.2
BF 11.5


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:

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

Speed swings
Speed press
walking lunges
lateral complex

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


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!)

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


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
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


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

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

shoulders are sore too :)

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!


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

BW 168.6
BF 11.00

time to re test my squat and deadlift technique tests tomorrow


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


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

BW 169.2
BF 12.9

getting hot too. time to get in heat shape


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


and oh yea, THIS has been ordered and is enroute