Wednesday, July 18, 2018

122 lb Strict press, 24 kg speed swings 10's,walking lunges, laterals

Switched it up today and started with presses instead of swings. I was itching to practice this new technique and do some without the mirror. Both things went very well. Trying to get maximum leanback before the start of the press really felt right and not having any reflection pulling me forward really changed things. More than I imagined. Really brought be way back in to my body and I can tell my reaction times to the groove will be much faster, and better.

Also played with the trigger again and it will take some to master that's for sure but I think eventually I will use that. My rack position just has to be  much better though before.

Strict press
45 x 5
65 x 3
85 x 3
107 x 3
122 x 3 x 10 sets

24 kg speed swings 15:15
10 RPA!
12 min
240 reps
12,720 lbs tonnage

ouch this was hard  . super hot in the gym too and doing it second AND going to tens was just plain tough! A lot of double breathing but I got through it. Glutes were sore from the presses!

Walking lunges

3 laps of 40

ok this killed me. Just dead now. Plus not used to doing lunges right after swings
Good this will be something new to adapt to :)

3 x 8/8 with 20

should have used 15s

BW 171.4
BF 12.7

hot ruck tomorrow it seems

Monday, July 16, 2018

3 more attempts at 200 lb strict press, wt pushups 44 kg belt squat laterals

SOOOOOOO cloooose! First attempt didn't lay back fully but the second , man the second SHOULD HAVE GONE! I just released my glutes at the exact moment of the sticking point and the bar dropped a bit then I tried to re claim it and it just wouldn't go!

But I learned a key component: at the start I have to lean back enough to feel if I went any further I would lose my balance. Because when i start the lift and the bar goes up/forward that brings me back over my base but with the proper amount of arch and over the base.

Also good new is that 190 as last warmup was not in doubt. it too got out in front a bit as I hadn't figured out exactly how much lean to use at  the start but I finished decently

Three very calm attempts and I felt very strong throughout

One more week , If I miss then I go to 190 for multiple singles for awhile

I also realize that handstand and handstand pushups are probably the needed assistance exercise. I havent even tried one in so long. But it might actually be ok. I'm thinking too of  a tuck up instead of a kick up but I'l know more after next week

Strict press
190 last warmup

45 x 5
65 x 3
95 x 3
115 x 2
135 x 1
150 x 1 fast!
160 x 1 solid
170 x 1 best ever
180 x 1 same!
190 x 1 got out in front
200 x 0 x 3

185 x 1
175 x 1 both were strong just fatigued

Wt pushups
BW  x 8
53 x 5 x 2
    x 8

think this has to be rep day :) and go back to belt squats before. too fatigued

44 kg belt squat

solid endurance good

3 x 8/8 with 20's


BW 172!!
BF 12.0 ( recent early morning pr )


Sunday, July 15, 2018

Negative split rucking continues.

As does the speed, and endurance

Did have a little left anterior tib tightness first lap but only after I did one assisted squat stretch to open up the tight hips from yesterday's heaviness
It took a couple laps to get it completely loosened and I think the badness had come back but it stayed open and things got faster each lap.

Leg definitely felt heavier and tired from the swings and the hack squats though. to be expected.

45 lb ruck
12 laps
8th laps 7:34
12th lap 7:03 !!
RPE 7.5 ( start ) - 7 ( finish)

thought I was actually going to get under 7 minutes when I turned the last corner of the lap


BW 171.4
BF 13.1

exactly the same as yesterday!

Well it will be great if I can nail the 200 lbs press tomorrrow!


Saturday, July 14, 2018

60 kg One Am Swing 10 x 5/5, hacks, crawls laterals

This went very well on every level; grip bell height, endurance, low back,etc. It likes me I think. Feels almost just like the 48 kg does and I was surprised to see the bell height as good as it was. I thought it was lower when I was swinging.

As long as I set the grip deep into the palm of my hand (both on hike pass AND during transfer) the grip was fine. If i didn't concentrate it was tougher. But still not that bad at all.

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 4/4
48 kg x 3/3
60 kg x 5/5 x 10
100 reps
13,200 lbs !

95 x 8
115 x 8
135 x 7
155 x 7

technique of lowering straight down and letting my hips do some of the work continues to do well. This instead of just breaking from the knees

three laps of 60 ft

strong and fast

combo laterals
20's x 3 x 8/8

BW 171.4
BF 13.1


Thursday, July 12, 2018

More ruck goodness

This went super well. Hot day but it didn't bother me at all. Legs were fast and loose from the start and stayed that way. Gait felt "on" and calves and feet were fine as well. Could it really be that just using a low top shoe fixed all this?

Feeling like I'm in the best heat shape I've been in in quite awhile. Better than the end of last summer and it's just mid July.

Plus I'm a bit heavier too. Very pleased

45 lb ruck
50 min
6 laps
no timed laps
RPE 5.5

BW 171
BF 13.4


Wednesday, July 11, 2018

24 kg PushBand Test one arm swings, strict press 5x5 walking lunges

Well this didn't go as planned. I followed brett's 24 kg swing protocol AKA 044 from pavel's strongendurance course and got some shitty numbers , despite feeling like the bell was flying seriously fast!

don't know what's up but I can't swing it any harder or faster and still the numbers are shite

One arm swings
Left arm 5 reps per set ( 1.5- 2 min rest between arms(
x 5 sets
Right arm 5 reps per set, same est
x 5 sets

x three rounds
 150 reps

average velocity per rep was from .83 - .93  for left arm and max velocity was 1.92 m/s

for right arm is was average velocity was .94 - 1.07 and max velocity was 1.75 ms

for left arm average power was 372 watts ( !) and peak was 728! that sucks. but I don't have how it could move that fast and have so little watts compared to brett's almost 2000 watts

any way it was tough! especially over time. I could really concentrate on keeping max acceleration on every rep of every set and the damn thing took 53 minutes! too long. I didn't enjoy this at all. I basically swing as hard as I can, ( and feels safe- i could feel myself on the edge of 'trying too hard')

experiment over. back to my training

45 x 5
65 x 5
85 x 3
115 x 5
120 x 5 x 5

this was hard.! the hour of max effort swings really took it out of me . plus another super hot day. no excuses but it was what it was

Really tried to lay back first as I pressed but I have to be careful, it's a VERY fine line as to how much is too much! I can lose balance backwards too. Not good

walking lunges
 3 laps of 40


BW 171.6
BF 12.7

Monday, July 09, 2018

200 lb Strict press MISS x 3, wt pushups 40kg belt squat compound laterals

This was strange. My normal  apprehensions when going for a weight I've never tried before but I felt relatively good going in. And as usual the most important, and difficult part of all this is controlling the mind. Or trying to. Or trying not to. Or. whatever.

Think about it and mentally rehearse it or not to as to not pre start.Ack. Then I realized that I have to think about the form on the warmups and NOT the top set.
and that's what got me through. I started mentally rehearsing the warm upsets and how I wanted them to go and it felt right. No adrenaline, fear of success or failure. Just a dispassionate step by step approach to what I wanted to do.

And it worked GREAT til 200. 190 flew up faster than I have ever done it and was still accelerating at the top for the first time. I didn't tape it as I didn't want to over focus on the weight but it would be nice to have that one. Perfect timing on the layback and press and it proved to me that if I do it right it will fly just like that.

Walkouts ALL felt light too! and I noted that each time I took the weight out. Just not back far enough fast enough

Strict press
45 x 5
95 x 3
115 x 2
135 x 1 155 x 1 fast!
170 x 1 fast also!
180 x 1 no prob
190 x 1 fastest ever!
200 x X
       x X
       x X


Wt pushups
bw x 10
53 x 10
85 x 8 x 3 nice no problem

40 kg belt squat
4 sets of 15

close stance

compound laterals
3 sets of 10/10 with 15's

BW 172.2
BF 11.7 ? going down
W 57.1  very strange this too


Sunday, July 08, 2018

Cruise Control Ruck

The goal of any endurance training, whether it was running, cycling, swimming, or now, rucking, is to experience what I call cruise control of the legs. Where you just turn them on, turn them loose, sit back and watch them go.

That used to happen to me all the time when I was an endurance athlete and it has just a few times in the last five years since I started walking right again and even fewer since I started really rucking 2.5 years ago.

But it happened today, and it's been leading up to this these last weeks since I changed my shoes.


The only trouble I had keeping the pace, and even going faster was my mental ability to keep up not the body!I'm just so used to taking breaks, albeit short, that I don't know how not to it seems. But still things were so loose and strong and light it was awesome.

Even as it heats up it's not that bad

Also,did the whole ruck with nasal breathing and tongue on roof of  mouth ala Buteyko breathing

Ready to explore this even more now. I've been using Combat, or square breathing for years to control anxiety and switch from sympathetic to parasympathetic state for years but now I have to be even more concious of it as I understand the principles and methods behind it

45 lb ruck
12 laps
1 squat stretch
1:50 min!
11th lap 7:30
RPE 6 or under !

BW 171.4
BF 13.1

 Going to load 200 lbs on the bar tomorrow for press day so it's  good nights sleep for me!

Saturday, July 07, 2018

48 kg One Arm Swings 10 x 10, barbell hacks, crawls, compound laterals

This was solid and not too hard. The sets where I have to transfer are harder, actually. But it's good to keep in touch with 10 rep sets with this Beast. perhaps I should do 15 reps sets, 10 one arm then only 5 on the other. Then switch the starting arm the next set. I always seemed 20 reps was just 5 too many. perhaps next month when this bell comes up again

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg 5 x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10 x 10
100 reps
10,600 lbs

felt strong and the bell didn't feel heavy. hot as hell though, even at 8 am

Barbell hacks
85 x 8
105 x 8
117 x 7
127 x 7

started lower with both hips and knees simultaneously instead of trying to maximize knee and ankle flexion and think I had more total ROM overall. leg tension felt more balanced with hips/no feeling of quad strain at all

4 laps of 70 ft
Love doing them on saturdays! who would have thought it would make such a difference

compound laterals
3 set of 8/8 with 20

BW 171.0 !!
BF 12.3 !!

finally. now just don't mess it up


Thursday, July 05, 2018

Another fast and good ruck

 Another good one and another hot day. All nasal breathing, no problem, I am finally finding my legs. Today was one of those days where I wanted to stop and rest but didn't need to. It was weird. I could keep the pace but it was hard but I could

Lately I've been wanting to keep the steady pace but couldn't because of some kind of muscle restriction, today it showed me I'm just used to stopping. Just a few 20 second stops to breathe more then off. Same low top Salomons worked perfectly

A trend it seems

45 lb Ruck
6 laps
55 min
last lap 7:11 ! :)
RPE 6.5

BW 171.4  I'll take it
BF 13.7 ? wow
W 55.6

datsit  feel good

Wednesday, July 04, 2018

24 kg speed swings 18 min 9 reps, 115 lb strict press 10 x 3, walking lunges, parallel bar pushups, lateral combo

This was relatively strong considering plan had to change right before the workout. Planned on testing the push band monitor again with Pavel's 044 StrongEndurance plan to see what the hell is wrong with my power production but my push band, which was supposed to be here did not arrive so I decided to punish myself with 18 min of swings

Not to bad although I spent most of the time pulling my head out of my ass. the last five minutes were more focused as I got too tired to bitch as much

Power and speed were actually pretty good and I contemplated doing 10's except I was too pissed to push that much :)

24 kg speed swings
9 rpa
18 min
324 reps
17,172 lbs work
all reps to chest height
RPE 7.5

Strict press
45 x 5
65 x 3
85 x 3
105 x 3
115 x 3 x 10

these were excellent and I found myself holding the positions longer to get more time under tension. I actually think this day should be five by five now. Plus perhaps some overload walkout and holds.Being absolutely rock solid in the start position is everything I now know

Walking lunges
4 laps of 40
decent slow and stretchy

Parallel bar pushups

3 sec down,quick reversal and hold at top lots of tension. ( no one to add the weight) this should be reps day and Monday should be weighted pushups. Just skip the down sets and go right to heavy pushups and or triceps work!!

BW 172 !!
BF 12.4

ruck up tomorrow

Monday, July 02, 2018

195 lb Strict Press x 1 PR!!, 60 kg belt squats, floor pushups, combo laterals

Another great workout. Despite feeling like taking a nap on the ride home from work this went great! Just as I visualized and hope. The technique held. The big jumps worked. I felt strong and confident from start to finish.

Actually knowing HOW to get this lift started and having it work every time is the confidence booster! Not know exactly what to do to get it started and trying to figure that out on the fly an under the weight!

with the double layback I literally catch the bar at my chin level and press from there. Very very much like my old barbell bench technique. It was the only way I could bench without shoulder pain and it worked great there too

Strict Press
45 x 5
65 x 3
95 x 3
115 x 2
135 x 1 strong!
155 x 1 strong too
175 x 1 no problem
185 x 1 not enough layback so a bit out in front
195 x 1 PR!!! trusted it but still need MORE layback at start.
175 x 2 !
165 x 3
160 x 4 could've done five just pooped!

60 kg belt squats
10, 12, 14, 16

interesting. only let me lower to parallel but worked the top part of the lift more. I like it

Floor pushups
2 x 50
1 x 30

got tricep death fast!

combo laterals
3 x 8/8 with 20's

BW 171.8 !!! WTF??
BF 12.3

BF is going down steadily too. weird. the 7-8 isoflavone adaptogen is a keeper for sure!

Sunday, July 01, 2018

Solid ruck

Not perfect. Started out fine for the first two laps, then left calf got a bit tight and had to stop and shake things out. Now I DIDN'T do my 100 ups as planned, just 30 or so but I'm not sure that was the problem.

Wore the low top salomons so I can't blame that. Perhaps just not enough warmup because on lap 4 things loosened up and it was smooth sailing from there on it! Really lose and fast and I could push it

7:19 last lap and it could have easily been 7:10 but very happy. Cool start but then it heated up and the heat did not bother me much. Feel really more conditioned lately than I have in forever.

Hope it sticks!

45 lb ruck
12 laps
2 sets of squat stretches
1:50 min
Last lap 7:19

RPE 7.5 at start, then 6 for last part

BW 172 !!1 WTF?!
BF 12.4

thought I was good yesterday Today will be better!

big press tomorrow