Friday, November 30, 2018

Cool ruckings



Didn't get to it yesterday( for a variety of bad reasons) but I made up for it today. And, it was nice and cool and overcast to boot. Just wonderful.

But it was more of an effort than it should be- mentally- I kept trying to talk myself out of it. what i need to talk myself out of is the need to take it easier instead of harder. It's getting too easy to back off now. Have to cut that shit out

Hard(er) times are coming, in the world. I can feel it. If not me just getting older. Have to be ready.

45 lb ruck
6 laps
55 min
RPE 6.5


BW 170.2
BF 13.3

32 kg volume swings tomorrow


Wednesday, November 28, 2018

24 kg speed swings 12 min, presses 5x5 117 lbs, walkinglunges, laterals

Back to the start of the cycle. thought about doing 8 reps but there were some things going on and distracted me. Next time though
All was good. Power and wind were fine. Nice and humid and warm for a change, too

Speed swings
15:15 x 7 RPA
12 min
169 reps
8904 lbs

that doesn't seem like enough work 8 reps per arm would bring it up to 10.176  got to build back

Press
117 x 5 x 6 sets
same volume but I'm not sure i like it. 10 first reps is a good thing too

walkinglunges
4 laps of 40 ft

best in ages

Laterals
3 sets of 8/8 with 20's
felt heavy

BW 169.2
BF 13.4

Monday, November 26, 2018

175 lb Press 4 x 2 1 x 3 PR, box pistols, floor pushups, laterals



This went way better than expected, after five days of no training at all. Very pleased. It looks like I needed a rest?

Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
155 x 1
175 x 2 x 4 sets ( video below of 3rd set, hardest of the previous ones)
175 x 3 PR ( video above.)


Man I just felt great, rock solid and the groove was there Perhaps this is the key for max efforts- a week of no pressing!

Oh and a new belt as well! Since I'm pressing like a weightlifter I decided I should use a weighlifter's belt! Worked great for it's initial voyage



Box pistols
4 sets of 6/6

right side coming along much better, don't need to hang on with second hand now. also, a key is to lift left leg HIGHER than on left leg side! way better control on descent than just letting the leg hang down. Must  be activating the left rec fem  connect something on right side

Floor pushups
3 sets of 40
a  bit wider hand position and plenty in the tank

laterals
3 x 10/10 with 15's
easy

BW 170.2
BF 12.4

After bath
169.2
11.4 ( 1 pm)

a good one!

Sunday, November 25, 2018

9 lap ruck



Back at it after  being TOTALLY off training since last monday. Went down to santa barbara on wednesday for thanksgiving with friends and I did zero training although I did walk a lot and of course got on the floor to stretch out.

But this is the first real vacation I have taken in twenty years. Sure I travel a lot, but for certs or workshops. Basically if I'm getting paid. This time cancelled work on thur and fri and no training and gave myself a much need mental and physical break

Four days of total muscle inactivity was probably one day too long and I was itching to get some loading in today. Plus, I realized I hadn't sweated for beans in all that time too. No good

But I wanted to easy back in today so only 9 laps

1:25 min Ruck
45 lbs
9 iso squats
RPE 6

fast and easy. went well could definitely have done more but I have to press heavy tomorrow

BW 170.4
BF 12.7

thought I'd be lighter. Feel lighter.

datsit

Monday, November 19, 2018

165 lb press x 4 x 5, 1 x 4, 36 kg belt squat, floor pushups, laterals



This was good. Tough but good. Had a raging headache for some reason but I still got four solid sets of 5. It's enough. Ready to go up in weight and down in reps.
Had to skip ruck yesterday as the air was so bad. Thought it would help my energy more today than it did; so that's good info. doesn't make that much difference.

All things were good just whenever I have to grind a rep on a set of five the chances of getting all five sets go down dramatically and I had two or three grinds today. Amazing I got the last set!

Press
45 x 8
65 x 6 ( experimenting with higher warmup reps)
85 x 5
105 x 3
120 x 2
135 x 2
155 x 1
165 x 5 x 4 sets ( fourth set shown above)
       x  1 x 4
135 x 8 down

happy with everything.

36  kg belt squat  x 12, 14,16  20

these were solid

floor pushups
1 x 50
1 x 45

beat

laterals
3 x 8/8 with 20s
elbow is normal

BW 169.6
BF 12.4

not bad considering no work at all yesterday

datsit

Saturday, November 17, 2018

60 and 68 kg One Arm swings, box pistols,wt pushups, laterals



This went great. Warmed up in the bath again and that's making a huge difference as the garage is pretty frozen and will be for quite awhile. All parts of the body were feeling as good as they have, all at the same time in perhaps, forever. SOOO nice

Warmups went well and power output on all the swings were good. Even the grip was good

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 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 ( 9240 lbs)
68 kg x 5/5 x 3 ( 4500 lbs)
totals = 13,740 lbs!


Box Pistols
4 sets of 5/5
 didn't have to use both arm support for right side! a first! leaned into it more and the balance was there. very good elasticity in the bottom position finally
this is really coming along . and the rec fem strength to hold the non working leg up too

Wt pushups
bw x 10
53 x 10 x 3

left shoulder a  bit stiff on first two sets, then released

laterals
3 sets of 10/10

BW 168.8
BF 12.1
W 57.7

post bath

probably won't ruck tomorrow. Air quality is still very bad :(

Thursday, November 15, 2018

5 lap ruck

 Air quality from the fires is still really really bad so I went but I cut it short a bit. But man it's really nasty out there

45 lb ruck
5 laps
50 min
 RPE 6.5

pretty strong but worrying about sucking in all that shit made it hard to enjoy. But legs feels good

BW 169.6
BF 13.3


Wednesday, November 14, 2018

24 kg speed swings 14 min, 105/115/120 lbs press 10 x 3,walking lunges, laterals

FINALLY got the shoulder, elbow, wrist to release yesterday and what joy of nothingness! No pain, no locked elbow no unmoving wrist.
Finally got serious about the pec minor release and had tracy stick her sharp ass elbow in it for 10 min and got it full released. Then, I work on decompressing the wrist and got IT to release as well When I woke up this morning the elbow locked out fine, no pain and the wrist moved normally

Reverse chiropractic at it's best. Bodymaintenance for the win

so nice to feel nothing!

24 kg speed swing
15:15 x 7 RPA
14 min
196 reps
10,388 lbs tonnage
RPE 7

very good height and high power output the whole set
strong

Press
105 x 3 x 5 sets
115 x 3 x 3 sets
120 x 3 x 2 set

very strong. SO IMPORTANT to  reset elbow each and every rep. Also NOT to flex spine when loading lats
 not so easy!

Walking lunges
4 laps of 40 feet
worked on toe in on each step and and this helps load TFL . this could be the source of my adductor issues, too much to out on each step

laterals
3 sets of 10/10 with 15's

strong. no elbow issues

BW 169.6
BF 13.3

Monday, November 12, 2018

165 kb Press 3 x 5, 1 x 4 3/4, 1 x 4, 32 kg belt squat, floor pushups band pullaparts



this was a surprise given how locked up I was all weekend.Turns out it was my WRIST  that was locking down my elbow and then my shoulder! Had time to really work on it this morning and still couldn't get it to release until a band distraction I was doing for my pec minor adjusted my wrist right at the base of my thumb and after that all the rest dissapated! By the time I finished my bath and got in the gym pretty much everything was a go

Except I was pretty beat up from a weekend of bodywork and joint restrictions and some pain. But all in all I am VERY happy with the workout. All the mistakes I learned from from last week worked great and with just a little more energy I would have made all five sets. Next week

Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
155 x 1
165 x 5 x 3 sets
       x 4 3/4 x 1
       x 4
I should really count the fourth set as it was SO close to lockout but I won't. it was hard ass rep which probably is what kept me from the 5 rep on the 5th set. On 5x5 you can't have any real grinds or it just kills the rest of the sets

Remembering to re set my elbows as well as 'pause" the lat flex before launch made all the difference Reset the elbows high, squeeze the sponge and glutes and wait just a sec then LAUNCH! the rest worked well

32 kg belt squat
 12  15 18 20

nice to go light. a little closer stance and toe in a bit to work more TFL

Floor pushups
45
40
35

caught up with me :)

Band pullaparts
black band x 40 x 2 sets
red x 40 x 1

these were great. Just didn't the laterals to mess with my wrist but have to add these in everyother workout! they were great when done as a real exercise and not just a corrective

BW 170.2
BW 12,7
W 58%

hopefully everything stays in place for a bit!

Saturday, November 10, 2018

48 kg One arm swings 10 x 6/6, Box pistols, wt pushups, laterals



left elbow out of position for some strange reason ( over active flexors) and while it didn't hurt at all swinging it isn't comfy. Extensors in pretty good spasms and left biceps tendon not staying stable. Voodoo floss and lot of windmills and band work has helped but it hasn't settled in yet/

Training was strong though

One arm swings
16 kg x 5/5
20 lg 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 4/4
48 kg x 6/6 x 10

sixes were fine. No different, really than fives. Left side grip a bit of an issue because of the elbow but nothing terrible

Box pistols
4 sets of 5/5


these are still feeling strong but it is still interesting my right side is so off balance. I can use just one arm for support with left side leg but need both for right side! Must be right side ab/psoas is weaker , not just tight

wt pushups
bw x 10
53 x 10 x 3

surprised this didn't bother my elbow at all

laterals
2 x 6/6 with 20's
1 x 8/8 with 15
 this bothered my elbow with the 20's

radial brachialis not happy

BW 169.2
BF 11.4
W 59%

first bath of the winter , lol

might not ruck tomorrow. The Camp Fire up north has made the air quality the level of Bejing. We'll see

Friday, November 09, 2018

Coolbreeze Ruck



It's so much easier for me to go fast when it's cooler out. Add in a nice breeze and I'm even better. Finally got a Thursday ruck like that today, so nice to not cook during the whole ruck

Legs were definitely tired and tight at the start but still could move quickly, a very good sign of decent conditioning

45 lb ruck
6 laps
45 min!
RPE 6

BW 170.
BF 13.5


Wednesday, November 07, 2018

24 kg speed swings 13 min 7 RPA, 105/115 lb press, walking lunges, laterals

Decent training today! Speed work went very well and so did presses. A little stiff, still not enough time on the floor but getting better

24 kg speed swings
15:15
13 min
7 RPA
182 reps
9646 lbs tonnage
RPE 7

Press
105 x 3 x 5 sets
115 x 3 x 5 sets

normal warmups. Really worked on staying tight on internal bounce but still was hard! I have to make sure when I flex the lats I don't drop my chin, noticed that on the press videos!

Walking lunges
 3 laps of 40 steps

being lazy. need to get back to 4 and then go back to sandbag lunges again

laterals
3 sets of 10/10 with 15's

BW 171. !!
BF 13.5

too high. eat less day

ruck up tomorrow


Monday, November 05, 2018

165 lb Press 2 x 5,1x4, 2 x 3, 48 kg belt squats, floor pushups, laterals



Just didn't have it today. For who knows what reason. Everything should  have been good. Body felt good, gym not too cold, mentally good, bodyweight high, shoulders and back ok. But it was a long weekend with a lot of socializing and not enough naps.

then the time shift which helped as far as more sleep but had me training an hour later and not enough coffee.
WAAAAHHH

Lots of excuses. Big point was I only got 2 sets of 5 ( still a PR ) but not what i wanted or thought I'd get.

I hate fives lol

Press
 45 x 5 x 2
65 x 3
85 x 3
105 x 3
120 x 3
135 x 2
155 x 1
165 x 5 x 2 sets
       x 4 x  1
       x 3 x 1

what happened I think was that I didn't stretch out my front panel enough from the swings and rucking and as I initiated the press with the internal bounce I lost glute tightness. I save a lot of reps but the coordination wasn't there

On the last set as I initiated I really kept the glutes tight and that was the key BUT it was too later
live and learn

48 kg belt squats
12, 14, 16, 18

strong

Floor pushups
3 sets of 45!

laterals
3 sets of 8/8 with 20's

BW 170.2
BF 13.1


Sunday, November 04, 2018

SuperFast Ruck

This was a shocker. Especially given the tightness in my glutes when i started. We got rid of daylight saving time today so i got an extra hour of sleep. that helped. Plus it was cool and that helped. Plus I ate up a bit yesterday and that helped.

But man I was fast! didn't time any specific laps but I was almost 15 minutes ahead of regular pace! thats crazy

45 lb ruck
12 laps
1:46
RPE 6

BW 170.2 !!!
BF 12.1

and there ya go

try  to get a bunch of set of 5's tomorrow in the press

datsit

Saturday, November 03, 2018

44 kg One arm swings 10 x 8/8, single leg box pistols,wt pushups, laterals




Good one today although I had a bit of vertigo upon awakening. Ears have been clogged a bit lately. Kinda freaked me out a little but I stayed calm. Very mild thank g-d. Still there at start of workout but not at end. that was good.
Workload was solid power and speed good and bell felt light
Amazing to me how much easier this workload is that 4 kg lighter but 4 reps more per set!

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
160 reps
15,520 lbs that adds up quick!
RPE 7/5

Next week will bump up volume a bit on the 48 going to 6's to keep the delta change at 20 % or so . time to do it

Box pistols supported

these were much stronger today when I stopped touching  my down leg to floor and used more arm support and stretch reflex. actually felt decent for the first time!
4 sets of 7/7

Wt pushups horiz bar
bw x 10
53 x 10 x 3 sets

left shoulder still achy but warmed up well. this is a better hand position to transfer to barbell

laterals
3 x 10/10 with 15's

BW 169.4
BF 12.1

ruck up tomorrow

datsit

Thursday, November 01, 2018

Hot ruck

Another hot one. Felt good starting out. No food at all before as it never seems to help, no matter how hungry I am going in. Once I get going I'm not hungry as the activity brings my blood sugar back up.

But it was freaking hot, in the 80s , and it's november! Luckily there was some wind which is better than none but it still sucked.

I'd rather do two hours on a sunday morning than one on a thursday afternoon after work :)

ok enough whining

45 lbs ruck
6 laps 52 min
RPE 8.5( just mentally )

BW 169.4
BF 13.3