Sunday workout

Woke up seriously stiff but uninjured today, a big win in itself. Right wrist extensors were seriously overworked though. Right at the epicondyle.
Lots of bodywork and stretching, along with thumb ext work got it back to 80 %

 Instead of rucking though I went back down to 217 and spent 3.5 hours rearranging things and trying to get ALL the mats to connect. As you can see from the video the mats won

Today :)

Presses tomorrow and hopefully back to a regular training schedule and not a stress and moving one.

BW 167.8 !!!
BF 13.9


that will be back up soon, too

217 or Cal Ave Personal Training Studio

After a brisk 8 sets of 5/5 with the 40 kg and some 53 lb weighted pushups I sent the next eight hours moving , breaking down, assembling and clean was will be my new training studio: Cal Ave personal training
217 Calif Ave
Palo Alto,ca

I am sharing the space with a friend and colleague I have known and worked with for the past five years and have no doubt this will be an easy and successful venture .

But it was a ton of work so pretty long non stop days these last three as we pre set the stage and moved a lot of stuff to get ready for this morning and it all went very. Not easy for sue but do able for the whole time

and this is where intermittent fasting really kicks in. I basically went all day working on a few cups of coffee with heavy cream and a serious purpose. It's amazing how little food we need to make energy when the project at hand motivates us and drops us right into the 'flow' zone. And, for ONCE my knee and back were not the limiting factor in my ability to do the work I needed, and wanted, to do and I could really focus on the task at hand

being able to kneel is SO much more important than anybody seems to realize. This that can do it take it for granted, and those that cannot see to be so afraid to try that it's out of their mindset. So wok on the floor is either agonizing or impossible
Yet I can do it again and it's glorious

the  most cooked part of my body though are my wrist extensors which seem to have been really stretched to their max ( pun intended) by the serious grip challenges this last week.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 5/5 x 8 sets
80 reps
7,040 lbs

( JUST right amount of work!)

Wt pushups
bw x 10
53 x 10 x 3 sets

then eight hours of heavy moving

BW 168.6!! the worry diet
BF 13.2

lets see if I can ruck tomorrow. Perhaps 8 laps will be goo.

20 kg speed swings 14 min, 1 1/2 105 lb press,walking lunges, laterals

Wish I had felt this good on monday. No worries today; body and mind felt the best they have in weeks. Decided to de load for sure with the big move coming up this weekend

Speed Swings
20 kg x 8 RPA
14 min
280 reps
12,320 lbs
RPE 6

very strong today. good control across the board.

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

really good. worked on start groove.

Walking lunges
3 laps of 40

strong actually

laterals
3 x 8/8 with 20s

BW 169.8
BF 13.3

datsit

185 lb Press x 1 x 3 PR, 40 kg belt squats, floor pushups, laterals

this sucked. I should have known better than to push this but I did. Just ugly , mainly mentally, from start to finish. Way too much going on this week with the move coming to have the mental focus to try this but I did and at least nothing got hurt!

And, I got a pr out of it but just by luck. Nothing went right.Never was able to concentrate, got distracted by bullshit stuff in the gym and just never found the groove. But, I am strong.

Press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 1 strong
155 x 1 ok
175 x 1 decent
180 x 1
190 x 0 not even close. just lost here
185 x 1 x 3 PR ( video is last set)
horrible groove, just muscled it
145 x 8 PR actually pretty good but it is light :)

40 kg belt squats
12 ,15, 20

no umph

Floor pushups
60
40
30

was actually thinking of one set of 100 but it was obviously not there. 60 was tough.

laterals
3 sets of 10/10 with 15s

BW 169
BF 12.2

datsit

Solid ruck

This started a bit rough but cleared up fast and ended fast as well.Just a bit more tired when i got up than expected as well as a bit stiff. Nice coolness out this am, fall is coming and  I couldn't be happier.Love the brisk early mornings

Once I got a few laps in things warmed up fast and speed picked up. Legs, as has been the case, have felt loose and light right from the start ( well, almost from the start today).

Got a very fast 7:05 last lap today and it wasn't that hard!

45 lb Ruck
12 laps
1:50 min
12th lap= 7:05
RPE 7


everything was rocking today. Lets see if I have a 200 lb press in me tomorrow!

datsit

44 kg One Arm Swings 10 x 8/8, kickstand squat, box step up, wt pushups, laterals

This was very strong. So much better than last week. But then again I'm not sick and pretty well rested. Felt solid .And, eights are NOT tens. It's actually unimaginable how much harder 10's are than 8's! 30 seconds of work versus 20. Just a whole nother level of suck!

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15,520 lbs tonnage
RPE 7

feeling strong wind and lungs good, hr not too high, good recovery between sets

solid

kickstand squats
2 sets of 10/10

18 " box step up

did these a different way today. instead of thinking of it as a pistol I thought of it as a big stair. Stepped up,( used light assistance on right arm,right leg behind me) and just stepped up then lowering into the same position again.
Worked great! Love this
For some reason I can find better balance and mechanics this way as opposed to lowering first? makes no sense but today was great

Left leg only
2 sets seven reps!

wt pushups parallel bar
 bw x 10
53 x 10 x 3

strong .prefer this bar placement now. I do enough bench press grip on Mondays

Laterals
3 x 8/8 with 20

BW 169.6
BF 12.8

actually feel too light, lol

be careful what you ask for

ruck up tomorrow

datsit

Hot as F*@"k ruck

Man this was tough. It got hot again in  hurry and it seems I've already lost  my heat conditioning! At least mentally

It was mid 80's no clouds and no wind. I felt like I was in an oven with sun lamp on me. Ack. Just wanted to get it over. Speed was decent and legs felt great, actually, Just hot as fuck

45 lb ruck
6 laps
50 min
5th lap = 7:20 (not bad considering)
RPE 9.25

was not fun. was ready to go home after three laps. Just did it for the discipline but I did not want to be there

BW 169.8
BF 12.9

needed rest day tomorrow
gonna be hot all weekend

24 kg Speed swings 12 min 8 RPA,105 lb 1 1/2 press 10 x 3, Walking lunges,laterals

Solid day and feel much better than Mondays. A lot of business stuff got handled and that's literally a load off my mind. Concentration today much better.

As usual took awhile to get warmed up but once I did things went strongly

Speed Swings
15:15 8 RPA
13 min
260 reps
13,780 lbs
RPE 7

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


these felt great. really have to STAY back as I approach lockout, too. found myself shifting forward, just as  I do when I miss heavyweights on the warmups! this was a good lession

Walking lunges
4 laps of 40 steps

laterals
3 x 10/10 with 15

BW 170.4
BF 12.5

190 Press x 0,1,0, 135 x 10 PR, 48 kg belt squat, floor pushups.laterals

Was just flat as a board today. Felt decently strong during warmup but just didn't have much to grind all the way when it came to it. That's fine, it's been four strong weeks of super personal bests  and todays' misses weren't bad really

As usual when i get to my max weights what's missing is SPEED off the chest. I'm super fast with sub max weights but I really need to focus on SPEED on my max attempts- something I'm not currently doing.

I have to be faster than nomal with these heaviest lifts. I expect the grind too soon. But the positions held well.

Just all this moving stuff and tale end of the cold has finally caught up to the weight  and I messed up the warmup. Learn this: JUST DO THE REGULAR JUMPS AND TAKE AN EXTRA REP WITH A MODERATE JUMPS
Not try too big a jump to a max pr
I should know better by now

Press
45 x3
65 x 3
85 x 3
105 x 2
135 x 1
155 x 1
180 x 1 (TOO BIG!)
190 x 0
       x 1 ( kind of, a freakin' 5 second minimum isometric fight to 7/8 lockout
       x 0 even better attempt, should have made this too just too overall fatigued but speed off chest the best of all attempts, No aggression at all

135 x 10 PR ( old pr was 8) could have had more but didn't care lol

48 kg belt squat
4 sets of 12  taking it easy
these felt great

Floor pushups
60
45
35

better than expected

laterals
3 x 8/8 with 20s

BW 169.8
BF 12.3

Full ruck

Finally back to health( 95%) and a full ruck to boot. Seems forever. But the legs were good today and the lungs too. Didn't try to push the speed too much as was tired at the start but soon woke up. Nice and crisp this morning so that helped a lot.

Nice to feel that my leg endurance doesn't take forever to kick in anymore and my legs are generally ready to ruck all the time now. Back feels good and the 45 lbs pretty light

45 lb ruck
12 laps
1:50 min
RPE 8

No timed laps but definitely finished faster than start. Legs and feet fine whole time

BW 168/8
BF 13.7

datsit

190 for singles tomorrow in the press!

40 kg One Arm Swings 10 x 10/10, kickstand squats, single leg box pistol, wt pushups, laterals

This was way freakin' hard. Like queasy and not sure I could finish hard. Physically felt fine but after being sick all week, working double time on this new studio startup, and taking more meds to keep going than I have in years, my cardio system was not happy.
It got done but man it took a lot of mental focus.
Had to step outside a few times too, for extra air. But the swings were strong, lol!

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
40 kg x 10/10 x 10
RPE 9+

Kickstands squats
2 sets of 10/10

Box pistol ( assisted lightly)
2 sets of 5 left leg only

Wt pushups, parallel bars
bw x 10
53 x 10 x 3

strong, surprisingly

Laterals
3 x 8/8 with 15

BW 167.8 !!!
BF 13.5

worrying the weight off plus the cold. time to eat for a change.

can't wait to ruck tomorrow! it's so good to feel almost  healthy again

Sick ruck

Not in the good way, just still have cold symptoms although it's getting better fast I'm still sick. Strange that symptoms disappear when I train :)
today the cold was mainly in my sinuses, sneezing, dripping nose, etc. Fun but nothing too bad.
Did not want to push the system though so only did five laps instead of six
Felt right

45 lb ruck
5 laps
50 min ( was slow throughout)
RPE 7 really took it easy

BW 168.4
BF 13.3

24 kg speed swings 12 min 8 RPA, 105 lb 1 1/2 press, walking lunges, laterals

Not bad at all for still being a bit under the weather. Not full blown sick ( yet ) but definitely fighting the stuff that's going around here. Slept well and woke up feeling better than yesterday. Signed the lease on the new spot so tons of pressure is off. that helps!

Speed swings
24 kg ( reps GS bell )
15:15
8 RPA
12 min
240 reps
12,720 lbs

it's always amazing to see just how fast the tonnage adds up doing this type of work. and for so short a time!

these felt very strong after about 3 min as I started with one 16 kg sets warmup. took a bit but once I was loose the move was very powerful and bell height was good. HR was no problem and lungs were good despite the chest stuff

1 1/2 Press 105 bs
 10 sets of 3
 this was very very good. I could play well with more isometric tension in all the transition position and everything, including overhead feels more solid

Walking lunges
4 sets of 40

took longer strides and this felt better.

Laterals
3 x 8/8 with 20

strong

BW 169.8
BF 12.8

185 x 1 x 5PR! Floor pushups PR! 44 kg belt squat, laterals

Well this went great! Way better than expected!  As usual felt like shit coming in, tired and having trouble focusing but warmups went very well and made some decent big jumps too with no problem

The whole time I was very calm and comfortable with the load.The position is finally coming along and I feel like I can find it, AND count on it. The two reps that got forward a bit I was able to fix by driving the hips under the bar more instead of trying to push the bar back. this seems to be the way to fix it as I haven't missed a rep using this technique since I figured it out!

The key technique on the unracking is to really get the hips under, and really use the glutes to take the weight off. Then walking back leading from the upper back. The second rep I walked out too vertical and really had to fight to bring the bar into lockout. The next set, which the above is, was the best of all as I walking it out leaning more.
Like a charm!

Press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1 belt
175 x 1 ( slightly out in front)
185 x 1 x 5 sets PR!!

Floor pushups
55
55
55 !!!! All time PR!

man this was solid AND we did these right after instead of doing belt squats first, as usual

44 kg belt squat
10,12, 14, 20

Laterals
3 x 10/10 with 15's

strong day!

BW 171.2
BF 12.3

datsit!

Sunday Ruck

Late posting but it got done on time. This went surprisingly well considering how hard Saturday's swing workout was. My legs and hips felt fine from the start, did not expect that at all. Lasted the entire time too and I finished very fresh. Starting to feel like fall and it was nice and crisp for my 7 am start.  It's so much easier to push than in the heat

45 lb ruck
12 laps
1:55 min
RPE 7

BW 170.0
BF 12.6

60 and 68 kg One Arm swings 15 x 5/5 ea, kickstand squats, wt pushups, laterals

This was TOUGH! I haven't played with the 68 kg since June 16 and it felt like it! Even though the 60 kg swings felt some what strong the 68 really made every fiber in my legs and glutes contract hard on every rep! Talk about being PULLED into the stretch/downswing. Some serious overload eccentrics!
And it seemed if I started each set with the right arm then my left hand grip was stronger than if I started left arm. which seems strange but it was consistent

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 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4 ( nice 80 rep warmup! )
60 kg x 5/5 x 5 RPE =8
68 kg x 5/5 x 5 RPE = 9.5



Kickstand squats
3 sets of 10/10
elevated box one leg squat ( left only)
four reps, slight arm assist.
Like these have to train them more

Wt pushups
bw  x 10
53 x 10 x 3 sets
horiz grip. better than last time

laterals
3 x 8/8 with 20's
stronger

BW 170
BF 12.7

see how that heavy stuff affects the ruck tomorrow

datsit

Fast and hot ruck

Haulover Beach, Miami
the water I grew up in

Kinda done with hot rucks but no choice today. Not super hot but I'm ready for some fall crispness IF we get any this year

regardless the pace was fast and my legs felt great. As did my lungs. Gait has finally settled in and I feel like I can play with it much more now.Speed it up and surge or slow down and take longer strides, even play with getting more 'air ' time in swing phase

45 lb ruck
6 laps
50 min
RPE 7

BW 169.8 !!!
BF 13.1

nice!

datsit. ready for an off day before the 60 and 68 kg bells this weekend

24 kg speed swings 15 min,105 lb 1 1/2 press 10 x 3,walking lunges, laterals

The swings went well but man my shoulders are sore! Not in the joints but the muscles! Haven't felt this in years; like my old bodybuilding days. 160 pushup reps in 3 sets might do that. Especially after those 180 lbs presses!

Also changed to use the Reps GS style bell. the DD bells are so smooth now it's hard to get a solid grip.. I could chalk them up a lot but thought I'd give this a try. They are skinny gs handles  (probably the same as a dd12 kg) but has a toothy powder coat. Big too and they swing much more slowly( center of mass is further away) but this felt great. Nice rhythm and the grip was actually perfect in my hand.

A bit to get used to but I think this will be my wed bell for speed.

24 kg speed swings
15:15 x 8 RPA
15 min
300 reps
15,900 lbs
RPE 7.5

105 lb 1 1/2 press
105 x 10 sets of 3

these felt so good. this exercise has really been transferring to my heavy press. I could really feel that today but man this is getting my shoulders, Especially the holds at the top! Which i am so grateful that I can now actually do!

Walking lunges

these are hard again. Can't figure out optimal stride and I'm tired and sore by now. Still ok

3 laps of 40 steps

Laterals
3 sets of 8/8 with 15's barely!

done!

BW 170.4 ( 3rd day in a row)
BF 12.7 ( age set on 49 for last three days too

Ruck up tomorrow

180 lb Press 5 x 2 PR!!, 40kg belt squats,Floor pushups laterals

WOW!! Wow oh wow oh wow! Did not expect this! Especially when I was pretty flat coming into the gym. Just a crazy busy weekend and not a lot of mental prep time. Plus the 48 kg workout got me a bit worked as well as the fast ruck

But I thought my technique would pull me though and it did! It all held! Every set had one rep that was a bit out in front and I pulled them all back! that never would have happened even 5 weeks ago as I would try to push the bar back over my head INSTEAD OF PUSHING MY HIP FORWARD MORE. Worked every time today. SO cool

Strict Press
 45 x 5
65 x 3
85 x 3
105 x 3
135 x 2 ( belt on)
155 x 1
175 x 1
180 x 2 x 5 PR!! on first try with this weight/rep combo

40 kg belt squats
12, 14, 16, 20

was supposed to be 44 kg but messed up . no worries these worked the legs well. these have been feeling great lately

Floor pushups
55
55
50 !

160 total reps in 3 sets
all three at 55 will be very hard! But these are key for my press . Almost ready to try handstands again. Very soon.

Laterals
3 sets of 10/10 with 15s


BW 170.4
BF 14.1

datsit! SO FREAKIN pleased

Not sure what to do next week. Thought about back off but too what? I could also go to 185 for multiple singles and stay there til I hit 5 x 1? have a think about it but for now, just enjoy the glow of victory!

Quick ruck

The pace was good today although I was actually feeling the kickstand squats in my legs and hips at the start. By lap four, my legs, as they usually do, loosened up and things went faster and easier.
Body felt good.
Fall is in the air and it was just a but crisp which I so love

45 lb ruck
12 laps
1:55 min ( lots of stopping and chatting :) )
RPE 7.5
BW 171 ?!
BF 14.5

somethings really off with bodyfat. I reset the age category for 49 and see what gives tomorrow. I would believer 14.5 if I weren't feeling unusually lean.
weird

180 lb  presses tomorrow for some doubles

datsit

48 kg One Arm Swing 10 x 5/5, kickstand squats, 53 lb parallel pushups, laterals

This is just another weight now. A heavy one for sure , and one that commands respect; but not one that scares me anymore. At least not like it did. Or how the 60 and 68 kg bells scare me. And that's good, But it's not light and I'm only doing five reps per set.

Tried to increase power as much as I could and my body felt good too, not too stiff and tweaky at all. But I need more lacrosse ball work and bodymaintenance time overall. Just not loose enough, especially with all the tension around life these days.

But all good, A strong powerful workout

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 5/5 x 10
100 reps
10,600 lbs
 RPE 6.5

Kickstand squats
4 sets of 10 /10  deep and slow. love these on so many levels

Single leg squat off box
two singles with a slight spot in the cage left leg only

These are a keeper going to add them in on Saturday and or alternate with kickstands


Wt parallel grip pushups
bw x 10
53 x 10 x 3

need to get these back in rotation, they were great and a much need break from the bar position

Laterals
3 x 8/8
20's
strong!

BW 169.8!
BF 14.5 ? so weird, feel leanest in forever

long ruck tomorrow!

datsit