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 that

BW 169.4!
BF 12.7


oh yea just saw these boots and have to say I just may not be able to stop myself from getting them

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


Goblet squat
24 kg x 5
32 kg x 5
40 kg x 5 x 2

as usual holding these is the biggest overload

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


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
pace : fast

BW 170.4 !
BF 13.4

should be under 170 tomorrow am.


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

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


BW 171.4
BF 12.7

need to get below 170 again


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 .
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


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

BW 170.6
BF 13.3


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.


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!

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


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

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


BW 170!
BF 12.7


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


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


see how the feet are in tomorrows ruck. ready for it to get stronger again