Wednesday, August 15, 2018

24 kg Speed swings 12 min 8 RPA, 105 lbs 1 1/2 Press,walking lunges laterals



Today was a good day, for a change. Energy was good, body was good and things moved well. Even speed swings which have been hell for the last month! 24 kg for 8's were so much easier than 20 kg for 10's!
Not sure if I'm just feeling better or the 2 extra reps per set really make THAT much difference?

Either way today was good and my overhead position in the press was literally the BEST it's been since I started pressing

Speed swings
15:15 x 8 RPA
24 kg
12 min
240 reps
12, 720 lbs

Next week is 13 minutes. A new approach to this, stay with the 24 for 8's and just go up one minute at a time until it gets onerous then recycle

1 1/2 Press
45 x 5
65 x 3
85 x 3
105 x 3 x 10 sets

SO GOOD! All the pieces fit together for a change AND Glenn suggested I hold the lockoutlonger which was a great idea
105 was the perfect weight too

Walking lunges

3 laps of 40

strong too

laterals
3 sets of 10/10 with 15

BW 170.8
BF 12.1

about time I got some decent freakin numbers here!

datsit

Monday, August 13, 2018

165 lb Press 3 x 5 ,185 x 1, 44 kg belt squat, floor pushups, laterals



This went well considering how tired I was today. Just not with it. Perhaps it was CNS fatigue  but I was just sluggish all day and extra caffeine didn't help so I know it wasn't 'normal' lol

Still strength and technique was very good and it held throughout all the sets and reps. Made a big jump from work weight of 165 to 185 and made it despite getting forward a bit but still got it. And my 190 attempt was actually spot on technique wise, but my triceps were just too tired! BUT, I made the correct corrections.

The three cues worked!
Lay back
Elbows up
Internal bounce

45 x 5
65 x 3
85 x 3
105 x 3
135 x 2 ( big jump)
150 x 1 belt
165 x 3 x 5 sets  very very strong. Ties PR for weight/reps although I've done 167.5 for 4 x 3 set sets as a misload
185 x 1 Not enough layback!
190 x 1 just tired now





44 kg belt squat
12, 14, 16 20

solid

Floor pushups
3 sets of 45 ! these were hard but solid. Held lockouts for last five reps of last set. done slowly too( last five)
the rest were as explosive as possible

Laterals
3 x 10/10 with 15s

BW 170.6
BF 11.8

datsit need a day off!

Sunday, August 12, 2018

Hard Ruck

Yesterday's heavy and high volume workload got to me a little this morning. And rucking with Tracy who started out faster than I normally do didn't help things either. The first five laps were pretty rough although pretty fast
 after that my legs loosened up and the pace quickened even more but more easily. No timed laps today but we finished a full 15 min before the two hours. That's really fast

45 lb ruck
12 laps
1:45 min
RPE 8

BW 170
BF 12.5


Lets see what the press will be like tomorrow. 165 for  triples then 1-2 overload singles
See if remember the techniques

layback
elbows up
internal bounce

datsit

Saturday, August 11, 2018

60 kg One Arm Swing ladder ( 5-6-7), Kickstand bw squats, wt pushups.laterals



 This took a lot of concentration as this is not exactly a comfortable and well honed weight for me. So , to take up the reps, well I had no idea how it would go. Would my grip hold, my transfer?

But all's well that ends well and this was pretty strong over. Plus I just love feel and design of this bell. It swings well and fits easy in the hand.

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 4/4
60 kg x 5/5
          x 6/6
          x 7/7  x 3 rounds
108 reps
14,256 lbs!!!

wow that adds up quick

things generally went well. I got caught off guard on one transfer but overall thing were in control and grip was strong

Kickstand squats


made this video for a friend who's been through TKR but it's a great exercise for everyone who  needs ( pun intended ) more ankle and knee mobility

4 sets of 10/10

Wt pushup
bw  x 10
53 x 10 x 3 
getting stronger again

laterals

20 lb x 3 x  8/8

BW 168.4 !!! WTF?
BF 12.5

this is crazy
and I'm eating way more of Tracy's homemade sourdough bread. Carbs are at their highest in a long time

datsit

Thursday, August 09, 2018

Hot and fast ruck

After some nice cooler temps it was back into the '90's at 1 pm today and the air was dead. No matter my legs are feeling great these days and are loose from the beginning. And 45 lbs is not 50. Just like the 20 kg is way lighter than the 24!
No matter it's all about the right weight not heavy or light. Right

Triceps are in fact feeling the 1 1/2 rep presses yesterday, but in a good way. Not too tight.  This will be a good special exercise for me. my first after 5 years of pressing :)

45 lb ruck
6 laps
55 min
RPE 6

BW 171.2
BF 13.0

datsit

Wednesday, August 08, 2018

20 kg speed swings 15 min 10 RPA,117lb press 1 1/2 rep scheme,walking lunges, laterals



This was a tough one. Just a wee bit knackered when it came to the swings but I got them done. with great effort but they all go done.

And the new press special exercise for my press , a 1 and 1/2 rep to help learn, reinforce and strengthen the lockout position went better than expected. I can do it and I really like it.

20 kg speed swings
15:15 x 10 rpa
15 min
300 reps
13,200 rep lbs
RPE 8.25  pretty hard both mentally and physically - low energy

Going back to the 24 kg and 8 reps per set for a month.10's even at light weight just wear me down for some reason now.

1 1/2 Strict press
45 x 5
65 x 3
95 x 1 1/2 x 2
117 x 1 1/2 x 10 sets

this is going to help a lot I can tell.

Walking lunges
3 laps of 35 steps  ( had to alter course a bit=- tired here too)

laterals
15's x 3 x 10

BW 171.2
BF13.0

datsit

Monday, August 06, 2018

160 lb Press 5x 3, 180 x 1, 40 kg belt squats, floor pushups, laterals



This started out for shit then actually got good. More life distractions tugging at my mental focus and then feeling completely lost in the new rack trying to solve a problem I thought I already solved got me very frustrated fast at the start of this workout

Worked up to 155 in the new rack, then, feeling really disoriented, switched back to the old rack and tried both my old oly shoes and then combat boots which felt wrong immediately. back to the old shoes, the old rack and the old press technique. Then I settled down and actually got a workout in. I just have to accept that in order to not miss the max weight out in front I just have to be strong enough to counter my lack of ROM, just as I have with each max weight I've done from 160 - 195.

They all missed out in front at first til I fixed it. 200 will have to be the same because all the stuff I've been doing feels right and natural. I just have to get better at it. Also, knowing the floor is 1/2 inch inclined just means I have to set the counterbalance for that right from the start. I didn't know that before so I couldn't compensate purposely. Now, I can. i.e, lean back more from the start.

Also I like this days work pattern
5 sets of 3 then some heavy singles
Really warmed up but not too much but the kinks are worked out of the groove. Just 1-2 singles

Also, on Wednesdays instead of light day that works my strong part( my fast start) I will try one rep then 2-3 lockouts from the top of my head level.
This should be interesting but it's the weak link so why not?

Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
155 x 1 ( hard- new rack)
135 x 1 (  old rack)
135 x 1 combat boots
155 x 1 (  old rack oly shoes)
160 x 3 x 5 sets
170 x 1
180 x 1 very very strong


40 kg  belt squats
12, 14, 16, 18

opening up my tibialis posterior and soleus made the knee ache go away

floor pushups
43
43
35

here I need to focus on the last five reps, at whatever rep count I'm at, for a full lockout and flex/hold to work the finish of the press!

SO
1) New training protocol for heavy
2) new protocol for light day
3) new pushup lockout technique


laterals
3 x 8/8 with 20's

BW 171.
BF 12.5

datsit. good revelations today

Picture of Daytona beach at sunrise by Fred Pettee

Sunday, August 05, 2018

Fast ruck

Oh SO CLOSE. If I known I was that close I could have shaved  three more seconds off this number and gotten 6:38! But it's very telling I could be that fast, again, at the end of 12 laps.

Seems like the shoe choice was the correct one
these
 Even after yesterdays recent pr workload with the 48 my legs felt pretty decent starting out and warmed up even more at lap 4

finished 12 minutes early so that was nice too

45 lb ruck
12 laps
1:49
Last lap = 6:41

BW 170.2 ! not bad
BF 12.9 not bad either

first real press workout tomorrow in the new rack
will leave heels on soas not to change all the variables at once and see if it makes a difference

dastit

Saturday, August 04, 2018

48 kg One Arm Swings rep ladder 5-10,kickstand squats, wt pushups,laterals



This went very very well. I felt strong and wanted a challenge so I decided on a rep ladder from 5-10 per arm. haven't done more than 5 reps per arm in this weight forever( with a switch) so I didn't know how it would go.
As usual the athletic hinge saved the day. Don't know how I survived before I figured this out.

All the load is on the legs and hips, not my back

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
48 kg x 5/5
          x 6/6
          x 7/7
          x 8/8
          x 9/9
          x 10/10
          x 5/5
          x 6/6
          x 7/7
126 reps
13, 356 lbs

finished very strong and could have done another set but truth is still that's all good up to 8/8, after that it always gets hard on the second arm
16 reps is perfect.
20 sucks lol

Kickstand squats ( BW)
4 sets of 10/10

jesus this kicked my legs' ass! perfect focus on both ankle and knee flexion. great quad work and knees were very happy

Wt pushups
bw  x 10
53 x 10 x 3

definitely have lost some strength here

laterals
3 sets of 8/8 with 20s

BW 169.8 !! shocker
BF 13.6

datsit

Thursday, August 02, 2018

Another fast, loose and hot, ruck

Legs are really coming along. This went very very well. Mid eighties at 2 pm in a fasted state and still came in almost 12 min ahead of time! Legs just feel good. The shoe difference is unbelievable!

45 lb ruck
6 laps
48 min
RPE 6


Getting into the flow of it much faster than ever. Again, I feel like I did when I was a runner. Never thought I'd feel this again

BW 170.2 ? !
BF 13.5

I'll take it!


Wednesday, August 01, 2018

20 kg speed swings 14 min 10 RPA, Press speed and some weight,walking lunges, laterals



Glenn has to take some time off overhead press so I get the rack with the only flat spot in the whole gym that's not on a platform. How exciting but very disorienting. I had all kinks rolled out of the other spot and setup and now it's time to start over. Again, disorienting but it was ok, I got somewhat figured out by the end

20 kg speed swings
15:15 x 10 RPA
14 min
280 reps
12,320 lbs tonnage
RPE 7

this was not bad although again, many distractions coming in as well as in the gym. Just no flow at all but the weight was light, the reps pretty powerful, wind fine and back no issues either. All good

Press
45 x 5
65 x 3
85 x 3
105 x 3
115 x 3 x 5
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3 ( above video)



finally decided on a line of site, the horizon of the ceiling!  but it was consistent. Was wearing oly shoes. next week combat boots- slightly flatter , about a .5" inch drop

Walking lunges
4 laps of 40

decent for a change

laterals
3 sets of 8/8 with 20's

decent too

BW 171.2
BF 13.9 !!

what's that about?