Saturday, May 18, 2019

68 kg One Arm Swing with transfer( first time) pistol practice, wt pushups laterals



This went perfectly. Body felt fine, warmup went well, mind set was solid, no distractions AND the weights felt light. The grip was especially solid. Easily the strongest ever with this weight. Good timing

This was a big mindfuck for me. I was really worried about catching it wrong and tweaking my back or my groin. It's just such a freaking HUGE piece of iron to be throwing around. Not a lot of margin for error. Just had to keep reminding myself to just do it exactly as I've done a million times and it worked just like that. It is ONLY twenty lbs heavier than the 60 kg which doesn't scare me at  all for transfers. It's twenty but only twenty, lol

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 3 sets
68 kg x 4/4 x 4 sets
60 kg x 5/5 x 3 sets
60 reps with 60 kg 7800 lbs
32 reps with 68 kg 4800 lbs
12,600 lbs total

Pistol practice
4 sets of 5/5

felt strong still keeping head more "up" than before and that feels stronger

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

lovin this grip

laterals
3 x 8/8 with 15s

bw 171.5
bf 12.5
w 58.2  ( bath)

Wednesday, May 15, 2019

20 kg Speed swings 16 sets of 8 ,Press lockouts 225 x 1 x 4, walking lunges, laterals




Started off with speed swings, by myself as both guys are out of town. Was fine.

20 kg Speed swings
36 sets
8 rpa
228 reps
12,672 lbs
RPE 6.5
18 min on the clock

fast ( both bell speed and total time of rest) and powerful

Press lockout
 as above and
205 for double



95 x 3
135 x 3
155 x 2
185 x 2
205 x 2
225 x 1 x 4 sets

this was very interesting . the third set of singles I barely made it although the previous sets were pretty, well, not easy, but not hard. but heavy and I didn't want to risk anything because as we all know it's not until tomorrow that you know if you jacked yourself up or not

Next time I will try one pin lower I'm betting it will be TONS harder

Walking lunges
 4 laps of 40 steps
these felt great. legs and lungs good

Laterals
20 lbs 3 x 8/8

BW  172.8
BF13.7

1 pm
172.2
11.7
58,9

post bath


Monday, May 13, 2019

170 lb press 4x5, 2x3,44 kg belt squats, floor pushups,laterals



Pretty flat today for the workout and I only hoped for 3x5 and 2x4 so I can't be upset with this workout but it was DAMN CLOSE to all five sets. The fourth set of 5 was strong and the first three sets of the fifth set were ok but I was getting leg/hip tired fast and they didn't hold.

The good news was that I almost got it on a so-so day.

Press
65 x 5
85 x 3
105 x 3
135 x 2
155 x 1
170 x 5 x 4 sets, 3 x 2 sets PR

I even felt good on the last set of 3 and thought I still might pull off a five but just shot

44 kg belt squat
10,12,14,16
 best these have felt in awhile . very smooth

Floor pushups
50
40
35

tough from the start. Triceps were pumped and tired from the get

Laterals

3 x 10/10 with 15s

BW 172.8!
BF 12.4

1 pm
BW 173!!
BF 11.4!!

growing like a weed. Mainly upper body. body fat has pretty much stayed the same for last 7 pounds
All upper body, lol


Sunday, May 12, 2019

50 lb rucks Thursday and Sunday



Forgot to post thursday's ruck. It was hard and hot and I only got 5 laps in before I decided it was enough. Each lap wasn't too hard but I just was beat and didn't need to push any harder, plus I was wondering if 50 lbs was too much. Hard to believe just 2 lbs could make that much difference but it turns out I was just tired.

Today's ruck the weight felt fine.

Sunday Ruck
50 lbs
12 laps
1:55 min
6 squat stretches
RPE 8.5

lots of rest stops to let the legs circulate, they were loading up a bit. but the back felt fine and the ruck weight did as well
Not quite as cool this morning, muggy and humid but it got done and, as usual, the later laps felt fresher and were faster than the early, warmup laps

BW 171.8
BF 13.4



Saturday, May 11, 2019

48 kg One arm swings 10x10,pistol practice, wt pushups, laterals



This was tough on my grip. Everything else was strong but left hand grip was a medium challenge. I dropped the clubbell work as I know that's the cause. Bummer, as I really like playing with them but I can't tolerate any exercise anymore that my body rejects. Not going to do it. No reason too as there are SO many alternatives AND, if your body says no you're not getting any benefit from it anyway.

Power was decent though and legs/hips felt strong

One arm swing
16 kg x 5/5 x 2
20 kg x 4/4
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
48 kg x 10 x 10
100 reps
10,600 lbs

Pistol practice
4 sets of 5/5

took a few sets to warm up.

Wt pushups parallel grip
bw x 10
53 x 12 x 3

these felt great! nice to get the reps back too

laterals
3 x 8/8 with 15s


BW 170.4
BF 12.4
W 58.7  post bath

Wednesday, May 08, 2019

20 kg speed swings 34 x 8, 105 lb press, walking lunges, laterals

Hard one today, got off to bad start, delayed, and lost the mind set. Got all the work done but it was hard to focus on details

20 kg speed swings
34 sets of 8
272 reps
11,968 lbs
RPE 8

this wasn't that hard and the reps weren't that bad either.

Press
105 x 3 x 10 sets

working on getting the mat right. going to tear out the carpet and put the mat on the concrete. Played with rack height and lower heeled shoes. WHY? why mess with what got me 200?  back to the metrics and gear I used that got me here.

but taking out that old shitty carpet will be great

walking lunges
3 laps of 40
distracted should have done 4

laterals
 3 sets of 8/8-6/6

mind was gone

BW 171.2
BF 13.3

interesting that bf was down

ok another day :)

Monday, May 06, 2019

170 lb press 5 x 4 PR,225 lb setups,40 kg belt squat, floor pushups, two hand arm cast, laterals



This went great. I solved the problem of the split carpet with a new shiny new 1/2" stall mat. I do have to re adjust my setup just a bit though as it essentially lowered my bar by 1/2" but once I realized that it was ok.

Still have to be mindful of it but I love the mat!

Standing press
65 x 5
85 x 3
105 x 3
135 x 3 !
155 x 1
170 x 4 x 5 PR. Not bad at all , and only two slower reps but overall excellent. If i want 5x5 though I will have to clean it up next week on the setup

205 setup


this was revealing as I didn't get much right. hips weren't in front enough, breathing was wrong and you can see on the video I was losing total body tension and wobblying a lot. I also have to be sure to ACTUALLY BE IN THE POSITION TO PRESS IT!  Not just hold it. BIG difference! Hips much more forward and more arch

225 setup


better but still a HOLD not a setup for press

it'll come, first time out. Good news, was the weight did not feel heavy on me

40 kg belt squat
10.12. 14

legs are dead!

Floor pushups
55
40

thought I would have 60 on first set. arms shot

Two hand arm cast
2 x 10/10 with 20 lbs

not sure about this. perhaps once a week for awhile. left wrist not happy.

laterals
3 x 10/10 with 15s

BW 171.
BF 14.2
W 56.7 ! low!

Sunday, May 05, 2019

50 lb Ruck!

Decided to up the weight back to the original goal weight of 50 lbs.  It's unbelievable what 2.5 lbs can feel like lol.

It definitely felt heavier but I was tired this morning too. Legs were a bit heavy from yesterday's carnage. But in a good way ,lol

took my time this morning and it there was a nice cool breeze, just like I like it . Perfect rucking weather


50 lb ruck
1:55
12 laps
6 support squat stretches
RPE 8.5

BW 172.4 uh oh!!
BF 13.4

time to slim down just a bit :)

Saturday, May 04, 2019

44 kg One Arm Swings 10 x 8/8,pistol practice/ shield casts, wt parallel pushups, laterals



this went great. Felt relatively light, too. Power  was good as well as between set recovery and wind.

One arm swing
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
RPE 8

One arm shield casts 10 lbs/Assisted Pistols
3 x 8/8, 10/10, 12/12
3 x 5/5

both much better, going to go to 15's next week and keeping my head up on the pistol is making things better, go figure

Wt parallel pushups
bw x 10
53 x 10 x 3

time to make this grip shift. between the two press workout and two pushups the overgrip was making delt/ pec tie in too tight
Much better stretch here and no feeling of bicep tendon at all

laterals
3 x 8/8 with 20s

BW 171.8
BF 11.4 ( bath)
W 59.2

Friday, May 03, 2019

5 lap ruck

got a late start and have been CNS fatigued so I wasn't even going to go, just take a rest day. But tracy was there to go so I did a short one. felt better after

Hot as hell though but didn't bother me too much; must be starting to get in shape

48lb Ruck
5 laps
45 min
RPE 7

BW 171.6
BF 13.4

Wednesday, May 01, 2019

20 kg speed swings 30 sets, Press,walking lunges, laterals

Back off day and I sure needed it. the bell didn't feel heavy but my legs did. 30 sets was hard just as I was tired. But I backed off mentally and just checked the box. Did the work


20 kg speed swings
30 sets of 8
240 reps
10.560 lbs
RPE 9

each rep did have decent height and power though, and my groove felt very solid. I pretty much went auto pilot

Press
105 x 3 x 10 sets
Really focused on hip set up and unracking

fast and strong

walking lunges
3 laps of 40 steps

dead legs,
enough

laterals
3 sets of 8/8

done
BW 171.4
BF 13.9

rest and eat

Tuesday, April 30, 2019

170 lb Press 5 x 3 easy!,48 kg belt squat, floor pushups, laterals



This could not have gone better. SO EASY and strong. The key is getting my hips in front of the bar before I unrack it enough so that I can keep them there AS I unrack it. Use the glutes to do so and they are primed for the first rep

Could have easily done 4's. It's never moved so well for sets and reps

Press
65 x 5
85 x 3
105 x 2
135 x 2 ( no more 120 lb jump!)
155 x 1
170 x 3 x 5 sets!

48 kg belt squat
10,12,14, that's all. legs are already toasty

Floor pushups
50,40
30

triceps toast, too

Laterals
3 x 10/10 with 15's

BW 171.8
BF 13.5


Sunday, April 28, 2019

Fast and furious ruck

Another good one, this one pretty surprising after yesterday's serious volume but legs felt loose and strong and really no problems at all.
Cool out again and that always helps.

48 lb ruck
12 laps 8 squat stretches
2 hours on the button
RPE 6.5

BW 171.4
BF 13.4

Saturday, April 27, 2019

40 kg Swings 10 x 10/10, pistols/ 1 arm shield casts, wt pushups laterals



Solid day. These are hard even when I'm in shape. 30 seconds of what essentially is a weighted sprint over and over is just hard. And, if you're not pushing as hard as you can,trying to accelerate that bell as hard as you can then you're doing it wrong

So even when you get stronger it gets hard cause you make it harder.

That's the task and that's how you get better but it sucks

Embrace the suck, eh?

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
40 kg x 10/10 x 10
200 reps
17,600 lbs
RPE 7.5

Pistol practice/ one arm shield cast supersets
3 x 5/5
3 x 8/8 with 10 lb club  great to have these back in the mix again! my wrist is better and I need this for a lot of reasons. Just start light and go slow

wt pushups
bw x 10
53 x 10 x 3 false grip

these were good and false grip took pressure off biceps tendon which thumb over was producing

laterals
3 x 6/6 with 20's

strong again. slight forward lean takes the pressure off biceps here too

BW 170.
BF 12.6
W 58.6

Thursday, April 25, 2019

20 kg speed swings 40 sets, 105 lb speed press, walking lunges

Tough one today. coming down from Monday's adrenaline dump, hot as fuck ( 95) and poor nights sleep ( woke up in middle of sleep cycle) BUT it got done. Did not try to push just to get things accomplished and get out alive

20 Kg speed swing
40 sets of 8
320 reps
14,080 lbs
RPE 9

Standing press
10 sets of 3 with 105
Very quick pace, I go you go
tired here for sure but solid groove

walking lunges
3 laps of 40 steps

datsit

BW 171.2
BF 13.1

Monday, April 22, 2019

200 lb Press!! PR! Finally achieved!



This is almost like a dream, I can hardly believe it's real. I was planning on going for 185 for 3 today but a nagging voice kept telling me I should just go for 200. Test out the new groove and technique. So I decided to warmup to 185 and if that was good just through 200 on the bar and go for it.

Which is exactly what happened and what I did.

And it worked!

Man I've been chasing this bad boy for over a year ( once I set my sights on it) and much long as the "big dream goal" that I thought was literally out of reach. For most of this last year as well.  I honestly didn't think I would ever get it the way things were going.

And it wasn't my best day too. My glutes were way tired from the heavy swings and ruck yesterday and I truly never hit a great starting position today. Except for the 185.. Did not wedge myself under the bar enough. I was too vertical on lift off and didn't keep my hips forward enough for optimal leverage but I STILL MADE IT!!

Once I get in the same position I was in last week with 165 , 205 is going to FLY

Press
65 x 5
85 x 3
105 x 3
135 x 2
155 x 1
175 x 1 so so
185 x 1 Best rep ever
200 x !!!!! ALL TIME PR AND LIFE GOAL
205 x Miss not a bad attempt actually
155 x 7 PR






My hips were actually in a much better position on the 205 but I was just mentally spent. In a good way but still not much there

I could have got ten with 155 but just too much grinding. still best ever

44 kg belt squat
10.12,14, 16

strong

Floor pushups
50
40
20

tired

Laterals
3 x 10/10 with 15s

BW 172.4
BF 12.4

1 pm
BW 171.6
BF 11.1

Milestone!

Saturday, April 20, 2019

60 and 68 kg One arm swings 10 x 5/5, pistol practice, wt pushups, laterals






This went great. Felt strong, rested, focused. All systems go. Nice and warm out, summers is such a better time to train hard and heavy. Just so easier to warmup and stay warm. it's not fun when it's super hot but it always beats super cold

Haven't had the big boy in my hand for months and wasn't sure how it would go, especially my grip but it was all good. Very pleasantly surprised.
I almost transfered the 68 kg bell but remembered to not be greedy. Smart thing

One arm swing
16 kg x 5/5 x 2
20 kg  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 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
100 reps
13,740 lbs

It always amazes me how big those tonnage numbers get with these big bells even with low reps

Pistol practie
4 sets of 5/5

strongest of late. very fluid

Wt pushups
bw x 10
53 x 10 x 3
strong too

Laterals
3 x 10/10 with 15's
going to push reps up here instead of weight. will work up to 12's then 15's

BW 169.8
BF 11.4 ( after bath)

Very stoked!

Thursday, April 18, 2019

Short and fast ruck

Had to squeeze it in as I had a dentist appointment but I got a strong 30 min in. three laps and fast paced too. Felt decent even though it was 80 degrees again already.

Summer is coming gotta get heat ready. hate this part but it gets me super fit and leaner

48 lb ruck
3 laps
25 min
RPE 7.5

excellent

Wednesday, April 17, 2019

20 kg speed swings 38 x 8,115 lb press practice, walking lunges laterals





A bit tired today but still strong. Weather is warming up so no bath and I think that didn't help me get started as well. Too hot to bathe but it definitely helps stretch me out before hand. It took me a dozen sets or so to really get my groove

20 kg speed swings
38 sets
304 reps
13,376 lbs
RPE 8.5

Press practice, pauses and holds
115 x 10 sets of 3
this was very helpful. didn't get my hips into it as much as desired. just tight from the swings and took awhile to fall into the timing

walking lunges
3 laps of 40 steps
slow and deep.

getting better again

laterals
3 x 10/10 with 15's
 if I lean into a bit at start it really takes the pressure off my biceps tendons and get lateral delts much better. I knew this but forgot it

BW 171.4
BF 13.4

1 pm
BW 170.4
BF 13.4


Monday, April 15, 2019

165 lb press 5x5 PR!!! 44 kg belt squats, floor pushups, laterals



YES YES YES YES YES.

Man this is one of those days I dream of, where every single thing goes right and  I lift more , easier, than ever before AND you have no doubts, just confidence before every rep.

This was Epic.

All the little changes I made from last week worked and worked well and things went as I always thought they could but never felt.

I'm reaching that fourth level of Mastery, conscious competence. I can do it but have to think about it. But NOT every single little body cue! I was close to unconscious competence on many sets, not thinking much at all just knowing I could put the focus on the effort and not so much the technque

This is huge. This was a big big step

Press
65 x 5
85 x 3
105 x 3
135 x 2
155 x 2 !
165 x 5 x 5 All time pr!

Now, what to do next? I think work up to a max triple I've never done 185 for 3 but instead 5 x 2. But a triple with 185 should make 200 a no brainer.

Next phase.

44 kg belt squat
10, 12, 14, 16
strong

Floor pushups
50
40
30

tricep death :)

Laterals
3 x 10/10 with 15's

BW 169.8
BF 13.4

YES! I am very very happy and content with this

Sunday, April 14, 2019

Slow and steady ruck

Some heavy legs today. especially at the beginning. But it's still cool and crisp so it wasn't bad at all. But, overall slow as there seemed to be no end of doggies that wanted to say hi and I stopped to chat with them and their owners just a bit.Spring has sprung and the fair weather walkers are back.

It was fine, I had no need to go fast today; just stay on my feet the whole time :)

48 lb ruck
12 laps
6 squat stretches
2:05 !
RPE 8

 BW 169.2
BF 13.4

Saturday, April 13, 2019

48 kg One arm swings 10x10 one arm, pistols, wt pushups, laterals



this was really strong today. all systems go, bodyparts online, warm weather and a good nights sleep! Hard to beat, I should have been worried!

I really like doing all one arm at a time for the ten reps. Keeps in mental range of the Sinister swing test. Just enough to remind me to never do that again, lol! My grip was challenging,especially the left. Limited my power output as I could just hold on those last three reps but I did

Height of bell was good too

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
48 kg x 10 x 10
100 reps
4800 lbs
RPE 6.5

Pistol practice
4 sets of 5 supported
solid and rhythmic

Wt pushups
bw  x 10
53 x 10 x 3 ( false grip ,left shoulder was touchy)

Laterals
3 x 10/10  15s

BW 169.2
BF 11.7 post bath
W 58.8


Thursday, April 11, 2019

fast and loose ruck

another good one day. back on the Smart Coffee and this stuff really gives me long term energy even when fasted and greatly mental focus pretty much all day on ONE CUP! and no crash Very cool

Here's the link
https://revitalu.com/

I'm using the coffee, can't wait to try the cocoa too.

Anyway overcast and cool today and legs and lungs felt great. No problems from start to finish and another unbroken ruck. So good to feel good.

Feel like I'm getting in shape again, not just strong

48 lb ruck
6 laps
52 min
RPE 7

easy peasy

BW 171
BF 13.4


Wednesday, April 10, 2019

20 kg speed swings 36 sets,105 press 10 x 3, walking lunges, laterals



This went great. really worked from a dead pause since Monday''s practice has turned into a touch and go for some reason. Plus time to hold all the reps at the top and not worry about going heavy on this day
Felt great. Really focused on all the aspects of the lift from the unracking to the overhead

20 kg speed swings
36 sets
288 reps x 8 rpa
12,672 lb
RPE 7.5

this was very solid. breath control good groove good speed, power and bell height

Walking lunges
3.5 laps x 40 steps

slow and deliberate. Mobility felt good and loose

laterals
3 x 10/10 with 15's

BW 171.2!!
BF 12.9



165 lb Press 4 x 5, 1x 3 PR!, 40 kg belt squat, floor pushups, laterals



VERY VERY good day. While not perfect it was more than I had hoped for. I was thinking of 3x5 and 2 x 4 with 165 but I got 4 sets of 5 and 1 x 3. Just got tired at the end and hit triceps death :)

But can't complain at all. Figured out a few things too and that's always worth it's weight in gold. I was stretching through the hips on the descent trying to create a bow like effect. It worked ok but not as good as the usual descent followed by a hip thrust to initiate. Only way to find these things out is to test them and that I did.

Part of the reason I missed the last rep was fatigue from a couple very slow reps brought on by mistiming the descent. No worries

Press
65 x5
85 x 3
105 x 3
135 x 2
155 x 1
165 x 5 x 4 sets ( some iffy lockouts but good work)
       x 3 ( barely- just hit the wall)

40 kg belt squat
12, 14, 16, 18

solid

floor pushups
2 x 50

dead

laterals
3 x 8/8 with 20's

BW 169.2
BF 12.9

Sunday, April 07, 2019

Steady pace strong ruck

Another good one in the books. Started out and finished strong as well. Didn't get any lactic acid buildup in the legs until the 12th, and last lap!. Lungs strong as well.All good especially after yesterday's volume

48 lb ruck
12 laps
11 squat stretches
1:55 min
RPE 7.5

BW 169.2
BF 12.9

Saturday, April 06, 2019

44 kg One arm swings 10x8/8,pistol practice, wt pushups, laterals



this went very well. Power was good and speed as well. Body felt good, it wasn't too cold and warmups were solid.
Played around with sitting back more at first (more strict Ba Boom) and it didn't feel right. So I just went back to my instinctive groove with more quad involvement right at the start and it felt solid.

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
44 kg x 8/8 x 10
160 reps
15,200 lbs
RPE 7.5

My little Techno Viking Impression



Pistol practice
played with doing no support weight pistol with 14 kg and it was shit. Not sure how to make this transition but it's time to figure it out

Wt pushups
bw x 10
53 x 10 x 3
strongest in forever

laterals
3 x 8/8 with 20s

too heavy should have gone 15s

BW 169.6
BF 11.2
W 59.1

ok very solid work

Thursday, April 04, 2019

Unbroken ruck

This is a good sign. The first unbroken hour ruck on a thursday in perhaps, forever. Legs and lungs felt great for some unknown reason despite seriously poor sleep last night. But, I'll take what I could get.
Legs just felt light and loose from the start and I had no reason to stop so I didn't.
Not particularly fast but not slow either ( 52 min) but very very strong

48 kg ruck
6 laps
52 min
unbroken
RPE 6.5

BW 169/6
BF 13.3

Wednesday, April 03, 2019

20 kg speed swings 34 x 8 rpa,speed press 105 x 10x 3, walking lunges, laterals



Getting the 'ba boom" back in my swing feels great. I was overusing my legs and under using the hips/ leg technique. Just got sloppy with my head mainly focused on my press not my swings. BUT it's back! and yes it's BACK, THEN DOWN to hit the stretch reflex.

it's subtle but what a difference! night and day. Back to jumping off the diving board!

20kg speed swings
34 sets of 8
272 reps
11,968 lbs
RPE 7.5

very solid until the last five sets, then it got hard. just tired from Monday

Speed press
105 x 3 x 10 sets

focused on getting my feet way in front of the bar on take off and it make all the difference.hips through right from the start. bar speed excellent

walking lunges
3 laps of 40 ft bw

time to start alternating sandbag again

laterals
3 x 10/10 with 15s

BW 169.6
BF 13.1


Monday, April 01, 2019

162.5 Standing press 5x5 PR! 60 kg belt squat, floor pushups,laterals



this went great! Started out facing the opposite way and it worked, BUT I started to lose my balance backwards on a few reps which is weird because it was just what I was afraid of with Glenn's bar behind me. So I switched up and it worked fine. Much better actually. I also realized I have to walk my feet out in front of the bar even more.
It's different because the bar will roll unlike taking it off the pins. BUT the groove was solid and the reps strong except for the last rep of the 5th st which was the only one to get out in front.
Took another single right after to make up for it

Press
65 x 5
85 x 3
105 x 3
135 x 3 !
155 x 1
162.5 x 5x5 PR all time!

it was smart to take this and not 165 so I could get more work in on the mechanics and timing. Next week is 165 and I hope to get 3 x 5 and 2 x 4

Belt squat
60 kg x 10, 12, 13, 14
 this was good. Reps are right AT parallel but that's ok it will strengthen another part of the groove

Floor pushups
45
45
40

coming back!

Laterals
3 x 10/10 with 15s

also better

BW 169.4
BF 13.0

very very happy with this

Sunday, March 31, 2019

Good ruck



I know I'm getting back in endurance shape when my legs don't take 30-45 min to warmup but are basically good to go from the first steps. Today was like that despite the heavy pounding they got yesterday with the 200 swings.
A very good sign

Nothing earth-shattering fast, and no big sprint at the end like last week but solid,steady pace the whole time. 48 degrees and crisp and clear helped too. But I can feel the heat coming and it will be time to do my penance and get in summer heat shape again.
Just have to wrap my mind around it :)

48 lb ruck
12 laps
11 squat stretches
1:55 min
RPE 8.25


BW 169
BF 12.9
W 57.8

Saturday, March 30, 2019

40 kg One arm Swings 10x10/10, pistols, wt pushups, laterals



It's been two months since I've done this volume and I think the last time was when I was just getting sick but two months without heavy volume meant I was in for a tough one. And it was but actually not too bad. Seems I'm back in the mix again and this wasn't as painful as I expected

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
40 kg x 10/10 x 10
200 reps
17,600 lbs
RPE 8

very solid and I went back to the " ba boom" technique that I realized  I haven't been maximizing lately after I fell into it again wednesday
Definitely lets me load my hips better than just more of a quad slight hip shift back type of hinge. Back THEN down lets me almost bounce off my hips and legs. Been focused so much on my press I haven't been paying enough attention to my groove

then, the sick thing, too

Pistol practice
4 sets of 5/5
ok took a bit to warm up
have to figure out a transition to the weighted no support technque

Wt pushups
BW x 8
53 x 8 x 3

strong! first time back at weight in a month

Laterals
3 x 6/6 with 20
a bit heavy today actually

BW 168.8
BF 11.2 ( bath)
W 59.1

datsit!

Wednesday, March 27, 2019

20 kg speed swings; 40 sets of 8,standing press 10x3 111-127, walking lunges, laterals

 This was easier than expected. perhaps I'm getting back into cardio shape again. that would be nice.It's been awhile

20 kg speed swings
8 RPA
40 sets
320 reps
14,080 lbs moved !! nice workload
RPE 7.5

I was a bit worried going in but it was relatively easy, and strong. Last five sets were hard but mentally no problem and form stayed totally solid. Back to the ba boom- down then back and getting a good stretch reflex

Standing press
65 x 5
85 x3
111 x 3 x 3
121 x 3 x 3
127 x 3 x 4

solid. the timing is coming. hips then shove. triceps and shoulders a bit tired though from monday.

walking lunges
4 laps of 20 ft bw

very solid and knees feel very good. the best in months. not creaky at all

laterals
3 x 8/8 with 15/s

very strong

BW 169.4
BF 12.9

ruck up tomorrow

Monday, March 25, 2019

160 lb press 5x5 ( ties pr) 48 kg belt squat,floor pushups,laterals



this went fantastic. Aside from glenn hitting slo mo on the video everything came out great.Still getting the timing down on this technique as well as getting used to facing out but every set was solid and even on the last set when the bar started drifting forward on the last rep I still could get and keep my hips under it where they belong.

Very pleased with this

Standing press
65 x 5
85 x 4
105 x 3
120 x 2
135 x 2
150 x 1
160 x 5 x 5 PR ( tie)

also interesting that with this technique I can do either touch and go OR pauses. I've never been able to do touch and go before

48 kg belt squat
10, 12, 13, 14

strong

Floor pushups
40
40
30

much better, elbow is fine

Laterals
15 lbs x 10.9, 8

BW 170.00 !! goal!
BF 12.9

now to put the brakes on


Fast and loose ruck



A really really good one. Perfect cool crisp weather and loose legs helped a lot. Started off good and got even better

Found the flow today and it was glorious! Legs just moved automatically and obeyed my will. Even timed a lap at the end. 7:14. Thought I was going to break 7 but not to be but it was strong!

48 lb Ruck
12 laps
9 squat stretches
12th lap: 7:14
RPE 7.5

BW 168.4
BF 13.4

Nice to be back!

Saturday, March 23, 2019

60 kg one arm swings 10 x 5/5 , pistol practice, wt pushups, laterals



These went great. So well that I thought about ( for a second, or two) of still doing some 68 kg swings but knew that was silly. I'll wait to next month after a month of healing and growing

But this went great. Grip was no problem and I felt strong and powerful. it doesn/t move that high but considering what I've been through I can't ask for more

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 3/3
40 kg x 3/3
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 10
100 reps
13,200 lb !!
RPE 7.5

that load adds up quickly!

Pistol practice
4 x 5/5 on same leg
these just keep feeling better!


Wt pushups
bw x 8
20 lb x 8,10 ,12

elbow felt fine. good to go for full weight next time

laterals
3 x 6/6 x 3 w/20s

BW 168.6
BF 11.2 ( post bath)
W 58.8

alright , strong ruck tomorrow!

Thursday, March 21, 2019

full hour ruck



Finally got all six laps in today! first time in forever. Nice and crisp and cool for a thursday, that helped tons. Man summer is going to be tough unless I get my head out of my ass about this workout. But it will soon be time to get into heat tolerance shape.

Things were much different when my main challenge was the 48 kg swing test and not a max effort standing press. I can really feel the difference in my conditioning. I was in really good shape back then but it was miserable lol

48 lb ruck
6 laps
55 min
RPE 7.5

good speed legs felt loose and lungs felt good. Just let myself stop every one in awhile almost out of habit and to let things loosen up even more.
But I felt fast for the first time in forever

BW 168.2
BF 13.9 !!
W 57  dehydrated I guess

good day

Wednesday, March 20, 2019

29 kg speed swings 34 sets 8 RPA, 105-135 press 10 x 3,walking lunges, laterals



This went well. Not enough sleep last night, got woken up at midnight and loss a few hours but overall felt fine. Cough is 99% gone and feel healthy and energetic again and grateful to be so again
Very very grateful

20 kg speed swings
35 sets
280 reps
12,320 lbs work
RPE 8.5

this was tough the last 5 sets and could feel the lack of sleep. HR got up into the 170s and respiration was worked too. hardest I've worked in a while from a good standpoint but I was up to it

Press
65 x 5
85 x 3
107 x 3 x 3
119 x 3 x 3
129 x 3 x 3
135 x 3

first time with this setup with Glenn it's ok but have to get used to it. much better than with my back to his bar. that wasn't going to work

One big revelation about this whole monolift/press setup: MY FEET ARE WAY CLOSE IN THE PRESS now. Much closer than my walkout technique and I think that's a big part of why this feels so strong! My feet are in the same position as my unracking and that seems to be the most stable and strong( see above video)

this has tons of potential

Walking lunges
4 laps of 40.
strong. legs felt looser here than they have in ages

laterals
3 x 8/8 with 15s

BW 169.2
BF 13.1
W 57.6

1 pm
BW 168.2
BF 11.2 ( post bath)

ruck up tomorrow
 should be 170 this week

Monday, March 18, 2019

155 lb press 5x5, 44 kg belt squats, floor pushups, laterals



this could not have gone better. A little hesitant at first but things just went well. the groove was solid and RIGHT as I had very little trouble maintaining my hips forward and tight glutes throughout. SO  much easier not walking out and losing that perfect set up position. An amazing difference.

This is close to my pr ( 160) which I know I will do next week or right after but still need some basic muscle work and conditioning for reps after being sick

Press
65 x 5
85 x 3
105 x 3
120 x 3
135 x 2
155 x 5 x 5
Strong!

44 kg belt squats
10,12, 14, 16

strong as well

Floor pushups
35
35
30

elbow was fine but I was cautious. Definitely need some endurance work here. that'll put the muscle back on too

laterals
3 x 8/8- 6/6 with 15s
 tired now

BW 168
BF 12.4

very happy with this

Sunday, March 17, 2019

Full ruck !

ah yes, back to health. Woke up ready to go and the ruck was solid, start to finish. Not super fast but I did finish with faster laps then when i started and the full 12 laps was not in question.
Actually got on the track a bit early too.

Ready to go

48 lb ruck
12 laps
8 Squat stretches
1:55 min
RPE 7.5

legs a bit tight but no issues and lungs and wind felt solid

BW 168 !
BF 12.1

Saturday, March 16, 2019

48 kg One arm swings x 10 RPA, pistol practice, bw pushups, laterals



A great nights sleep and finally feel like I'm not sick anymore and coughing is 90% gone thanks to the flonase, It seems I do have a new allergy.

But i felt fantastic this morning and really ready to train, something I haven't felt in forever. I missed it, The energy, the anticipation of being strong. The flow.

Instead of going up to the 60 kg as was on the schedule I decided to stay with the 48 and go for 10 RPA. We've done enough 5x5 and it's not enough with this weight but I didn't want to up the volume overall. This was perfect and kicked my grips ass nicely

Wow, how fast that grip strength endurance. I can't imagine doing the sinister test with that now. At best my grip couldn't handle it. And when the grip even STARTS to go the ability to create force through the legs and hips shortly follows

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  4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10 rpa x 10 sets
100 reps
10,600 lbs
RPE 8.8 ( for grip) legs,back  and lungs felt great

Pistol practice ( supported )

4 x 4/4  on same leg

support needed was much better ( also work Innov8 oly shoes for a change. Really felt good. So much lighter and more flexible shoe than the Adidas. My GoRuck MacV1 have me spoiled

Horiz bar pushup
3 sets of 8 very slow and chest touching bar with pause.

Elbow feels fine but wanted to jump in slow. that shit hurt this time

Laterals
3 x 6/6 with 20

strong

BW 166.8
BF 12.1 post bath !
W 58.4


Thursday, March 14, 2019

5 lap ruck



It wasn't perfect but it got done.

Had errands to do before I rucked which made getting out the door even harder than usual. At least it was cool. Up until the 6th lap when it got hot and I got weak and packed it in.Lots of good excuses but the main was I pussed out and just didn't want to do it. five laps is better than no laps but I lost my will, and, while it sucks it's ok. It's been a rough month and I'm getting back to it but there is no hurry

And I had a big steak waiting for me :)

48 lb ruck
5 laps
1:50
RPE 7
Boredom level : High

BW 167 back and forth
BF 13.3  more h20 it seems

ok gotta get some sleep

Wednesday, March 13, 2019

105-147 lb standing press 10 sets, 20 kg speed swings 32 sets,walking lunges,laterals



It's just been a month! Finally got my elbow and sickness basically fixed and woke up with my right upper calf jacked up and not really being able to bend THAT correctly? what the fuck?

I know it's from that weirdness in the rack with the press monday, hitting the upright and wandering around and whatnot but the fibula didn't want to glide and it was irritating. It's much better now but I'm really ready to be healthy all around again!

Solo training today so I played in the cage which sits on THE most level spot in the whole garage!
Also played with just taking it off the pins and just pressing with no walking. A virtual monolift for the press if you will

I really really really liked it

Standing press
45 x 5
65  x5
85 x 5
105 x 5 x 3
115 x 5 x 3
127 x 5 x 3
138 x 1 strong!
147 x 1
157 x 1!!

this is very exciting1 feel so solid under the bar. don't lose any tightness that I get from finding the correct position to unrack it from! we'll see when it get really heavy but 157 is not light either

20 kg speed swings
32 sets
8 RPA
256 reps
11,264 lbs moved
RPE 7.7

very solid but hard after presses in a different way. Warm today so that was great
Calf was holding up fine

Walking lunges
4 laps of 20 steps BW

started off with left only but found  after one lap right would hold so the rest were alternating
happy with this. it's not bad

laterals
3 x 6/6 with 20 lbs

not very high but ready for more load here

BW 168.
BF 12.9

finally!

on the mend

Monday, March 11, 2019

155 x 3,5,5,4,3 40 kg belt squat, incline pushups, laterals/curls



This was much harder than I expected . Feeling out the technique facing the opposite way for high reps definitely challenged me. Hit the upright on the first set then tried to adjust the rack, and me , wasn't comfy

But I felt great physically. Elbow almost normal about 90%, swelling almost  zero and almost full extension flexion. Didn't hurt at all in press

But I just didn't have much gas in the tank plus I'm LIGHT- just 166.4 again today and in pressing especially overhead that makes a big difference. But not worried at all just want to do the work to re build

Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3
135 x 2
155 x 1 ( hit side beam)
       x 3 pushing forward again!
       x 5
       x 5 just tired at end of set
       x 4
       x 3
135 x 5 fast

40 kg belt squat
4 sets of 10 taking it easy felt easy

pushups onto flat bench
3 x 20 after 1 x 20 on floor kneeling

took awhile to get a groove that I didn't feel the elbow, but it warmed up well

side lateral, rear lateral, double curls
3 x 8/8/8 15's

BW 166.4
BF 12.7

ack

Sunday Wet Ruck 10 laps

Literally 10 seconds after I left the house yesterday morning it started to rain. So back I went to the house to get ruck cover and a raincoat. It's a very good sign that I didn't just pack it in. I must be healthy again. I REALLY wanted to ruck. So i did. It rained off and on but all in all it wasn't bad at all and my gear worked perfectly

48 lb ruck
10 laps
9 squat stretches
1:35 min
RPE 8.25

this wasn't that hard I was just leg tired and overall beat up from the flu, coughing and elbow issues/pain.

Slept really well for last two  nights and that makes all the differnece

I did frequent rest pauses to shake legs loose and continued. Time on my feet was key

this week 10 laps next week 11 or 12 if I feel great and I'm back to base !

BW 167.4
BF 12.9

Saturday, March 09, 2019

48 kg One arm swing 10 x 5/5, pistol squat practice, band vertical presses,laterals/curls



FINALLY slept all night! Figure out this recent crud is about allergies and took an Allegra which really seemed to help. Either way I felt great this morning and almost normal and almost strong.
Elbow is 85 % normal. Still not full flexion but extension is very close. Swelling is down. That was a nasty one.
Right shoulder rotator shut off it seems overloading the elbow and locked the elbow in pronation. Bicep also was shut down so I had to activate that as well as release the tricep and activate the external rotators.

All in all should be 100 % this week. Elbow is almost ready to lock into place

I figured 48 kg one arm swings should help that out :)

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4 ( everything feels light!)
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

Pistol practice
4 sets of 4 slight support

these felt great too

Band presses horizontal
3 x 15

just working the pattern felt fine

db curl,lateral rear delt
15 lbs x 5/5/5 x 3 sets

no problem

BW 166.4
BF 11.8
W 58.7

appetite's back I should be 170 again very soon

Ruck it up tomorrow!

Wednesday, March 06, 2019

20 kg speed swings 30 sets of 8, 111 lb standing press 10 x 3, walking lunges bw , laterals



Well this turned out VERY interesting! Swings went ok. back normal but elbow is subluxed and very painful from pushups of all things. I've had this before but it's a pain in the ass til the elbow sets right and the tricep is cramped all the time.

It's been a shitty month for my body but the first in many moons so I shouldn't complain

Also first day I've felt actually healthy in that month. Still have a cough but it's much better and finally moving in the right direction!

20 kg speed swings
30 sets of 8
240  reps
10,560 lbd
RPE 7

very strong. both in power and cardio. about time!

Press
45 x 5
65 x 3
85 x 3
11 x 3 x 10 sets

Ok this was different. faced the other way not looking in the mirror and the whole lift changed. facing the mirror the floor slants forward just a bit. I knew this but didn't think it made THAT
much different in the lift. I now think different. This was the EASIEST any press I've done has ever been!
Plus not using the mirror also keyed me into an inner cueing that seemed to work. We'll see monday when the weight's heavy but I have a feeling this is a game changer!


Walking lunges
3 sets of 40 body weight

decent

laterals
3 x 10/10 with 15
strong

BW 167.2
BF 12.5

Monday, March 04, 2019

Time to rebuild Standing press 160 lbs x 5 x 3 reps,40 kg belt squat, floor pushups, laterals



Well this didn't end well. things were going steadily towards being able to press 200 on my birthday. But then I got sick and it's been a shitty month of crappy sickness and poor training

Today was really my last chance and although there was nothing going on, in my body or mind, that told me I could get this I wanted to at least give it a ride

I didn't get close.

Although I unlocked my psoas ( the source of my back tightness) yesterday there just wasn't much time to it regain normal ROM and the bar felt heavy in all positions. Plus sleep was shit last night and I still have a freakin' cough. And allergies. WTF!

Really really bored with this shit.

Standing press
65 x 3
85 x 3
105 x 3
135 x 3
155 x 1 just couldn't get my hip to extend correctly
170 x 1 decent
180 x 0 x 2 not even close
160 x 3 x 5 sets

that wasn't bad and by the 5th set I was feeling almost normal and actually remembered how to press again Considering my PR is 5x5 with this weight it's not bad at all
Going to do that next week and tie the pr and then start to work on 165 x 5 x 5 and then 170 and then see how things feel

Also have to start doing walkouts after the top sets with a heavy weight

40 kg belt squat
10, 12,14

Floor pushups
40
30
25

these have really been neglected. back to work here

Laterals
2 x 8/8 with 15s

BW 168.2
BF 12.4

still felt very small and light today.

re building time! No worries

Sunday, March 03, 2019

Ruck and squat

woke up late so a bit of a late start but it was perfect weather for me; overcast and cool, with just the threat of rain. Literally perfect

Woke up with my back still wonky, right QL tight and shifting me into an antalgic posture that I haven't felt in eons. Don't like it. Thumped the psoas again and got on the floor and it got better.
What's this all about now?

As soon as I got a few laps in ( slow with rest pauses) my legs relaxed and pace picked up

Back felt much better

Inched up the laps today just a bit

48 lb ruck
8 supported squat stretches
1 25 min
RPE 7.5

BW 167.4
BF 13.

ok lets see what the press gods say tomorrow. Going back to double layback, at least during warmups and see how that works


Saturday, March 02, 2019

BodyMaintenance technique for releasing pirirformis with lacrosse ball

Put together this little video on request. Pretty self explanatory

44 kg One arm swings, 8 x 7/7,pistol practice, wt pushups, laterals



woke up with a very stiff, achy back for no discernible reason and could not really get it right but swing time. So I modified the sets and reps a bit to adjust.

Can't remember the last time I felt this but I DID do front squats on Monday and as soon as I got my abs fully released my back felt normal. Can't believe it's been 19 years since the herniation and I'm still this sensitive to getting out of muscular balance!

Of course it was 28 years of getting out of balance so i still a ways to go, I guess, to get everything truly squared away. BUT lesson learned, no more kb front squats. Damn, I really like them but like my back not feeling vulnerable more.

Still not quite not sick. Now it feels like it morphed into a little fucking cold! Damn this thing is sticky!

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 7/7 x 8 sets
112 reps
10,864 lb
RPE 8.5 +

(just the back)

Pistol practice
4 sets of 5/5
this was actually relieving on the back

Wt pushups
bw x 10
53 x 10 x 3

this was not easy on back. activated abs. got through

laterals
3 x 8/8 with 15s

BW 167.4
BF 11 %

hope the weather holds for tomorrow's ruck


Friday, March 01, 2019

Cool Ruckings

Back to my routine ( rucking yesterday- blogging it a day late :) ) It was so nice and cool that almost never happens on a Thursday ruck

Still hate this workout- SO not what I want to be doing before i eat on my hardest work day of the week but I've got to keep the miles in my legs

Still didn''t go the full six laps, got started 30 min late so just did five. Not bad pace. Lungs back to normal

48 lb ruck
5 laps
50 min
RPE 7

BW 168.4
BF 12.5

almost back to 170 !


Wednesday, February 27, 2019

20 kg speed swings 24 sets,162 x 3 standing press, walking lunges, laterals




Getting back to full speed, slowly. Could have done more but didnt which was the point.

Just dipping the toe on the water not diving head first. Feeling very good. Cough pretty much gone, thank g-d.
Now, to get work capacity back and increase loading. again :(


20 kg speed swings
24 sets
8 reps per arm
192 reps
8448  lbs
RPE 7.5

Press
45 x 5
65 x 3
85 x 3
111 x 3
121 x 3
131 x 3
142 x 3
162 x 3

first rep got out in front a but but not bad at all super casual approach too.

walking lunges
4 laps of 20 feet
easy

laterals
3 x 10/10 with 15s

BW 167.4
BF 12.9


Monday, February 25, 2019

175 lb Standing press, 20 kg front squats, 20 kg see saw press, laterals



Solo session today but it went pretty well. Not so frozen in the gym and that helps. Feeling normal helps a lot too.  Did little else beside the ruck but sleep yesterday and that didn't hurt either. Just stupid tired still

But better today
Bodyweight still light ( 166) and that didn't help the press but technique was very solid all throughout the workout and got better towards the end.Weight didn't feel heavy either

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 1
155 x 1
165 x 1 ( strong!)
175 x 1
185 x X x 2 ( shocking actually- didn't feel heavy but not even close
175 x 1 x 2
165 x 1 x 3
       x 2 x 3

all in all pretty happy with this

2 kb Front squat
2 x 16s x 5 x 2
2  x 20s x 4 x 2



very close stance. felt great

 See saw press
2 16s x 5/5 x2
2 20s x 5/5 x 2

these were excellent very good lockouts! didn't want to do pushups. will keep these in the mix

laterals
3 x 10 with 15's

BW 166
BF 12.9

strength coming back!

Sunday, February 24, 2019

8 lap 48 lb ruck

Back on track. Was tough to get going today but got eight very solid laps before I called it. I could have done more, and, as actually just starting to 'warmup' but knew I shouldn't push things at all

It was cold too. So cold  I went out without a second cover, just my xoskin t shirt and turned around and went back to get a windbreaker after the second lap! never done that before in six years of this! But I'm taking NO changes getting sick again.

Mentally tougher than anything, I've fallen out of the habit and it was harder than it should've been to get back in the saddle.

But hard don't matter Getting it done does, and it got done

48 lb ruck
8 laps
8 support squat stretches
1:20 min
RPE 8

BW 166.4 !!
BF 12.5

press time tomorrow we'll see how that fares and if my weight's up a bit

Saturday, February 23, 2019

40 kg One arm swings 10 x 5/5, Standing press to 145 x 3 , laterals



Feeling way better but not 100%. Still intermittent cough. Doesn't help it's 36 deg outside and even colder, it seems, in the garage
Warmed up well and things went easy on the swings, then got a bit cold on the presses. Just a short one to touch base. It was perfect

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
40 kg x 5/5 x 10
100 reps
8800 lbs
RPE 7

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
125 x 3
135 x 3
145 x 3 x 2 sets

this was harder than  expected but mainly cause it was so cold. The weight did feel heavy though
Better than pushups and should make things easier on monday

laterals
3 x 10/10  15s

BW 166.6 !
BF 11.1

lets see how I can ruck tomorrow

Wednesday, February 20, 2019

First ( mini) workout back since the flu

Didn't even know what hit me.

No wonder Saturday's 60 kg session was so hard, I had the flu I just didn't know it yet. Tracy's been sick for days and I was right next to her throughout it but it bit me hard Saturday night with a serious fever, body aches, chills, etc. the whole shit show
Plus, I had to take care of Tracy, who was way worse.
Had the most serious fever I've had in 30 years 101.5 and it wouldn't freaking drop til this morning. I sweated through five t shirts both last night and the night before!
Crazy but a good sign that the fever was leaving and the infection was getting killed.
Doesn't matter how much you can lift in weight terms, one invisible bug can knock you right to your knees and keep you there.

Last time I had the flu was about 25 years and it kicked my ass then too.

Tried a  little press workout today and it was fine. Felt good to do something but man I tire fast

Press
45 x 4
65 x 3
85 x 3
105 x 3 x 7 sets

datsit :)

better than nothing. Was going to go on a short ruck but I better wait to be sure I'm good to go for work tomorrow


Sunday, February 17, 2019



Damn. Didn't know I was getting sick again yesterday when we did this workout but tracy was very sick and I was right next to her for the last three days; Didn't feel horrible but not good either. Turns out have a 101 deg fever! Fuck
Just got over this shit

Good thing I decided not to use the 68 kg it would not have been pretty. These weren't too bad but just no real power :(
No ruck today either
No training with fever

One arm swings
16 kg  5/5 x 2
20 kg x 5/5
28 kg x 4/4  ( loading error )
32 kg x 4/4
36 kg x 4/4
40 kg  4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 10 sets
100 reps
13,200 lbs 

Handstands
3 sets longest hold yet. but now gettin achy in shoulders in traps. now I know why


Pistol practice
3 sets of 4/4

supersetted with  parallel bar pushups ( horiz)
bw x 8
53 x 8 x 3 achy shoulders

laterals
3 sets of 8/8 w 15's

BW 169.4
BF 11.5
W 59 %

datsit

Thursday, February 14, 2019

Short ruck

Got rained out of my ruck on Sunday and almost did again today. In the middle of some serious serious storms these days out here. It's great and we need them but i'm past the point of being willing to walk in cold rain and then spend hours drying out the gear. Just not motivated

But the clouds parted for a brief minute today and I got 35 minutes in before it started drippin' on me again

48 lb ruck
3 laps
35 min
RPE 8 ( too short to get warmed up)

BW 170.4
BF 13.5


Wednesday, February 13, 2019

20 kg speed swings 35 sets of 8,Standing press 111-145 lbs x 3, walking lunges bw, laterals



This pyramid worked really well and may be the better use of this day press wise. I warmed up to my usual work weight 105 or 111 and did 3 sets, but then added weight every two sets and then every one til I got to 150 for an easy  triple. This really let me work my technique with a variety of different loads.

Things went very well.

But first

20 kg speed swings
35 set of 8
total time 20 min ( ave 17 sec per set)
280 reps
12.320 lbs
RPE 7

nice and balmy today instead of frozen. my body always works better in this temp

Standing press
45 x 5
65 x 3
85 x 3
111 x 3 x 3 sets
121 x 3 x 2
126 x 3
131 x 3
137 x 3
142 x 3 ( video above)
150 x 3

technique held across the spectrum

unrack with arms and chest
lean way back
elbows up
shove and then drive HIPS instead of focusing on bar! this worked so much better

I always get a great launch then lose the hip position and then the lift
this way I got the shove then flexed glutes hard and forward and the bar continued to go up but not forward, nor did my hips shoot back
It felt VERY much like my bench press. The goal almost to drive the hips off the bench ,lol

Elbows up before launch is key
layback
elbows up
NO drop pop,
just  bar drive then hip drive

getting closer for sure

Walking lunges
3 laps of 40 sets bodyweight

good break from loaded


laterals
3 sets of 8/8 with 20
too heavy today

BW 170.0
BF 13.5

happy with today

Monday, February 11, 2019

185 lb standing press 5 x 1,40 kg belt squats,floor pushups, laterals



Thought this was going to be easier but it ended well anyway. Started off bad with some weird car shit at 5 am and ended with my more weird car shit when I discovered my cat tore up my brand new car cover. Nothing tragic but had to work to get my head straight going into the press

Warmups felt heavy as usual but I was having trouble syncing the groove I wanted and I knew it. Too much like the old groove but I couldn't seem to find it
I was strong but without the right bar path 200 will not go

Press
45 x 5
65 x 5
85 x 3
120 x 3
135 x 2 ( meh)
155 x 1 ( looking back it felt like my old press, too much up and back and not enough locked down)
170 x 1 same
185  x 1 up and down but locked out
        x 1  better but still losing my hips bar speed good, then lose it
        x 1 doing the set up. but still stalling at 3/4. fighting it out but not what I want
        x 1 strongest but still rushing start
        x 1 !!! Yes. the video above! I was still 'dropping and popping' too much. Once I lay back I have to imagine I'm on a bench.NO movement, even to initiate. Just stay there, tight. just let the bar lie on the chest then drive. that was it . hips stayed forward and I was solid.
175 x 1 very strong. above technique
155 x 1 same

damn gotta remember how to do this!

40 kg belt squat
10.12, 14, 16
strong

Floor pushups
45
40
30

wow tired

laterals
3 x 10/10 with 15's

BW 171.4
BF 13.1

1 pm
170.2
BF 11.4

Saturday, February 09, 2019

48 kg One Arm Swings,Pistol practice, handstand practice, wt pushups, laterlas



This was a good one. Felt rested and ready. It's nice that the 48 kg no longer creates fear in me. Respect, of course but no longer fear

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
48 kg x 5/5 x 5
          x 6/6 x 5
110 reps
11,600 lbs
RPE 6.5

Pistol practice

this was the best yet! Virtually NO rec fem cramping on non working leg. Felt strong and balanced in the bottom position and best depth of late, too


4 sets of 4/4

Handstand practice

Also best of late! No problem getting to wall and wasn't screaming to get out of it as I held it. Lots of decent time off the wall in full balance too. Forearms are loosening up as well



3 sets

Wt pushups ( done right after each set of handstands)
bw x 8
53 x 8 x 2 sets

Laterals
3 sets of 8/8 with 20's
strong too!

BW 169.4
BF 11.6 ( post bath)

hopefully the weather will allow a ruck tomorrow
solid day!

Thursday, February 07, 2019

Slug ruck

Man this was tough! it was freezing all morning and afternoon, just until I go out to ruck then it heats up! my legs were heavy and dead and I could have really used the coolbreeze but no luck. I got through it but man it was slow and hard. this is my least favorite time and workout but there's no other place to put it


48 lb ruck
6 laps
60 min
RPE 8.5

BW 170.4
BF 13.9 ( must be dehydrated.)

time to rest

Wednesday, February 06, 2019

20 kg speed swings 30 sets,111 lb standing press 10 x 3, 20 lb walking lunges,laterals



Today went great. took the passive warmup bath and am convinced this is helping me not overcontract the legs as I warmup in the first sets.

20 kg speed swings
30 sets of 8
240 reps
10,560 lbs
17:50 min  total time
RPE 7.5

good power and bell height

Standing press
11lbs ( kg weights) x 10 x 3

I thought about doing 3 paused singles and it really helped. Much more patient approach to the walkout, setup and set to launch position. No mental rushing and I can see how this will help. This is where I will build the static standing strength to be the "bench"  need to be to lockout 205 +

Cues again

1) take out weight on chest and arms
2) take time laying back, flex glutes then elbows up
3) static bar pulldown and pause
4) explosive launch shove straight up

It moved very very fast and best of all, every time. hips stayed forward and glutes stayed tight

Walking lunges
4 laps of 20 ft with 20 lbs
decent

laterals
3 sets of 10/10 with 15s


BW 170.4
BF 12.9

Progress. Finally

Monday, February 04, 2019

180 lb press 7 singles,40 kg belt squats, Handstands/floor pushups, laterals



Ok NOW we're getting somewhere! Made the corrections I came up with last week and they all worked!

1)  Take time and really get the layback full set
2) Elbows UP
3) Patience after loading lats and BEFORE launch ( coil the spring!)
4) Load arms AS WELL as take weight on chest on walkout ( this is very important it seems- I was trying to take almost all the weight on my chest. This pre loads the arms just enough

The real takeaway was holding the lat and glute tension after the lat flex almost too long. It caused a hell of a launch, plenty of bar speed and I went right through the sticking point and my glutes did not drift back

The 'Drop and Pop' is dead.
As I now remember it didn't work for my bench press either. I was much better with a long pause than a touch and go. Looks like the same thing here.

This workout could not have gone better.

I even MISSED the rep out in front on my 6th set, and did another perfectly easy rep right after! I just pushed it too far forward but could fix it right away! That gives me confidence!

Standing press
45 x 5
65 x 3
85 x 3
105 x 2
135 x 1
155 x 1
165 x 1
175 x 1
180 x 1 x 7 sets.~

could have done 10 sets This is the technique

40 kg belt squats
10,12, 14 16

strong legs

Handstands/ floor pushups
5-6 sec handstand super sets 25, 20 20

this was hard!

Laterals
3 sets of 10/10 with 15s

BW 170.2
BF 12.2

Finally a great press day!

technique synopsis

1) take it out with chest and arms
2) slow setup into tight layback, elbows UP
3) slow tight flex down HOLD
4) explosive launch


Slow ruck

Well yesterdays' ruck made up for last weeks. My legs and glutes were heavy and tired from the start and pretty much stayed that way throughout! No pains or real issues just fatigued! I did my supported squat stretches up until the last three laps as well as at least one other stop each lap just to shake out the legs!
I got it done but it was a slog. Beautiful cool, crisp day with plenty of moisture in the air from all the rain

48 lb ruck
12 laps
9 iso squat stretches
2:03
RPE 8.25


BW 168.8
BF 12.5


Saturday, February 02, 2019

44 kg One Arm Swings 10 x 8/8,Handstand practice, Wt pushups/pistol practice, laterals



This was tough but strong. Solid day. Was able to keep force output high for all ten sets. lungs are back to normal and no coughing. About time.Taking a hot bath for some reason really helps me not overcontract when I start these heavy sets, even if it's not cold enough to really need them from warmup standpoint.

It's amazing, though, how much lighter the 44 feels compared to the 48. As Craig Marker said, ' kettlebell sizes increase exponentially " That feels about right.

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

Handstands
3 sets  No problem kicking up and easy to get to the wall. Longer holds. Have to work on
1) keeping my legs TOGETHER
2) keeping my glutes much tighter

all in all very happy with my progress or hell, that I can even invert at all!


wt pushup
bw x 10
53 x 10 x 3 
shoulders feel achy. Handstands first didn't help
Rushed through the sets, too

Pistols
3 sets of 4/4
 alternated with pushups. really focused on staying on the front of the foot the ball behind the big toe. To the point I let my heels come up. This helped depth more than expected,
Still having issues with rec fems cramping up.
probably need to add in some hanging leg raises  now, or soon

Laterals
3 sets of 8/8 with 20's

hard but need to get back to doing this weight every other workout regardless. Been lazy

BW 168.8
BF 11.2 ( bath)
W 59.3

feeling big AND lean these days


see if the weather lets me get a ruck in tomorrow

datsit

Wednesday, January 30, 2019

20 kg speed swings 40 sets of 8, standing press 111lbs x 10 x 3, wt walking lunges, laterals

Weird day. Felt great coming in, was much warmer ( no bath needed) but body was just not wanting to power up. Plus weirdness with my partners from life just made for a weird session. But, it got done.
And 40 sets of 8 is no joke

Speed swings
I go you go
40 sets of 8 with 20 kg
320 reps
14,080 lbs
RPE 8

just never felt fluid. I think I need the bath warmup regardless
 haven't done 20 min in a long time and mondays'  heaviness took a toll

Standing press
45 x 5
65 x 3
85 x 3
111 x 3 x 10 sets

wow this was hard for the first four sets , thought I was laying back enough but nowhere near. Used a medium grip for the last five sets and felt really good. Might play with that on Monday

Walking lunges
BW  x 40 steps
20 lbs x 20 steps x 3

not bad

Laterals
3 sets of 8/8 with 15

BW 170
BF 13.4


Monday, January 28, 2019

200 lb Press Misses,48 kg belt squat, floor pushups, laterals



This is getting frustrating! Basically missing at precisely the same spot as I did in June. The above video is a third attempt and actually the best one. First one was decent but not enough speed off the chest.


Warmups went well, slept well, ate well felt good all day. No excuses.

Standing press
45 x 5
65 x 3
105 x 2
135 x 1
155 x 1
170 x 1  fast!
180 x 1 also fast
190 x 1 out in front
200 x X x three
185 x X x 2 weird! just done

I do think I must take only 5 lbs jumps after 185 and condition myself to do that
 Hence next week
180 for 8-10 singles
then 185 for 6-8 singles
then 190 for 3-5 singles
then back to 200 attempts for my birthday week

48 kg belt squat
10,12, 14, 16

solid

Floor pushups
45
40

beat

laterals
3 x 8/8 with 15's

BW 169.6
BF 13.1

datsit!

Sunday, January 27, 2019

Fast ruck



Back to some decent speed and endurance again. Missed Thursday's ruck and didn't know if that would help or hurt my effort today. Especially after yesterdays' swing volume fest. But it was good so i guess the rest didn't hurt

48 Lb ruck
12 laps
1:52 min
11 iso squat stretches and some rest pauses
RPE 7

beautiful clear crisp day and it was one of my better efforts.

BW 168.2
BF 14.1

that's weird all around

Hope to put 200 on the bar tomorrow and press it!


Saturday, January 26, 2019

40 kg One Arm swings 10 x 10/10, pistol practice, handstands, wt pushups. laterals



This was very strong. Best in maybe forever. Didn't sleep perfectly but was solid in lungs, legs and recovery between sets.   Very good bell speed, bell height, power and consistency on all 20 reps per set as well as all 10 sets. Couldn't be happier and the cold/cough seems to be finally done. That took a long ass time

Groove and stroke were spot on and overall power was solid. The 40 now really feels like the 32 used to almost all the time

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
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs
8.8 tons moved
RPE 6.5

Pistol practice
3 sets of 3/3
REC FEMS were LIT up!! from the swing work! on the extended leg but almost cramping they were so worked. crazy

Handstand practice
3 sets  and they were strong. Nice to do them with no pre fatigue from pressing first
the groove is there and on the second set I missed the wall but held the rep for a good bit!



Laterals
3 x 6/6 with 20's
solid

BW 169
BF 11.8 ( after bath)
W 58.7

strong day!

Wednesday, January 23, 2019

20 kg speed swings 35 sets of 8,press practice 105-150 x 3s, 20 lb walking lunges, laterals



this went well. It seems I might be actually totally done with this stupid cough and that's about time. And I'm liking this I go, you go approach to 15:15 and probably will keep it even after I'm fully healthy. Go slower when i need to and faster when I'm ready. Negative split racer and all that.
hasn't proven to be that great a cardio transfer anyway. 
I'll keep track of sets , reps and tons and go with that.
Never liked those damn timers ever

20 kg speed swings
35 sets of 8
280 reps
12,300 lbs
6.16 tons
RPE 6.5
total time about 18 min-19 min. I'll keep track of this in the future

no bath before and strangely hamstrings felt might tighter at start.

Standing press
45 x 5 all false grip
65 x 3
85 x 3
115 x 3 x 3
125 x 3 x 2
135 x 3 x 2
145 x 3 x 1
150 x 3 x  2 ( last set thumb over instead of false)

very strange the false grip felt perfect until the first set of 150 where it stalled a bit at lockout! Just what  was hoping it would fix. Took the next set with a wrapped thumb and there was no denying it was a much better groove.
So, thumb it is.

20 lb sandbag lunges
3 laps of 20

Laterals
2 sets of 8/8 wth 20s

BW 170
BF 12.9

datsit

Monday, January 21, 2019

190 lb standing press,Handstands, 44 kg belt squats, floor pushups, laterals



This went great today. Way better than expected. Put on the Innov8 trainers and pushed in a straight line and everything went up. Some better than others and that was dependent on mostly getting the best launch off the chest but the groove is the correct one for me. Basically a standing incline press.
Hey, I'd love to have the shoulders to be able to finish with my biceps next to my ears but that ain't going to happen and it's keeping me back. SO this will have to do

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1
165 x 1
175 x 1
180 x 1
185 x 1
190 x 1 !!
185 x 1 Fast!
180 x 1 even faster!





and had NO problem kicking up to the handstand. Now my erectors were screaming at me while I held it but it felt like a normal handstand has for most of my life. NO panic upside down at all. That is SO weird but I'll take it


44 kg belt squat ( innov8 oly shoes)
x 12, 14, 16, 18

these felt great

Floor pushups
50
40

getting tired

Laterals
2  x 8/8 with 15s

enough

BW 169.2
BF 12.5

man I could not be happier right now! I have hope for 200 and more!
Plus my freakin' handstand has returned and only next to being able to walk again does this take second place


Sunday, January 20, 2019

48 lb Ruck

 Eight weeks in for the beard


Not bad at all. Cool and overcast with a slight drizzle. Literally perfect rucking weather. 50 degrees. Body was fine from yesterday.
A full two hour ruck with lots of little rest pauses to loosen the legs up. Things were ok but a bit tight from yesterday's heavy loading but symmetrically fine,

48 lb ruck
2 hours even
12 laps
8 iso supported squat stretches
RPE 7.5

BW 170
BF 21.1
W 58.9



Saturday, January 19, 2019

60 and 68 kg One Arm Swings, Pistol practice, Handstand practice!!, Wt pushups laterals



What a great workout!  Pretty much 100% healthy and all things went great today! Including being able to do my handstand again!!! I just had a feeling I should be able to and tried a few after pistols and they went RIGHT UP! Nothing like that catastrophe that happened last year. Can't really explain what's different now or why it went south but it felt like it used to be going upside down today.
The weight shift and all. No problem getting to the wall. I had a little shoulder shift  but it was my second attempt today  and first attempt with no spot and no problem Very encouraged by this


 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 ( feels light!)
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4 ( 80 warmup reps)
60 kg x 5/5 x 7 ( 70 reps) best transfers ever on this
68 kg x 5/5 x 3 ( transfer is there. Almost time to go for it.)



This was easily the strongest it's ever been. ZERO grip issues and I seriously considered transfer. I had enough float but want to wait a bit. But I could accelerate the bell more than ever and I even got a little float on it too

Pistol practice
3 sets of 6/6

very solid

Handstands
set one spotted with Nick - a bit short but no problem feeling stable upside down
set two _ above video. Part of the difference I think was accepting my 'trophy' handstand position as OK. Not trying to shift through to a 'modern' handstand which I don't have the shoulders for anymore

We'll see if I can ever do it again but I think I'm onto something. With my press and my handstand. If this is the case and I can train these as an assistance exercise for my press I think both will take off

Wt pushups
bw x 10
53 x 10 x 3

solid

Laterals
3 x 8/8 with 15s

BW 168.2
BF 10.7
W 59.6 !!

datsit! very very happy with this on every level

Thursday, January 17, 2019

Solid ruck

Nice one today. Very solid. Cool, overcast and just a bit drizzly.
Didn't want to go but once I got going it went fast.
legs felt light and decently strong
a little cough still but no meds and still on the mend

48 lb ruck
6 laps
55 min
RPE 6.5


BW 169.4
BF 11.4  ( lowest in morning in ages )

day off tomorrow!



Wednesday, January 16, 2019

20 kg speed swings 30 sets/8RPA,Press practice 105-157 lbs, wt walking lunges, laterals



Still not 100% but almost there. Decided to increase swing volume a bit but not go on the clock. Still have a cough and don't want to push lungs hard yet at all

SO I go you go with Glenn. 30 sets of 8 rpa with the 20 kg. Probably one set every 30 seconds instead of 15. Didn't watch clock
HR was up at end

30 sets x 8
240 reps
10,560 lbs

not bad

Press practice

Switched to a flat( ish) shoe, my inov8 trainer. Hard sole and no more than a 5mm rise at best, Feels pretty flat
Switch to pressing straight up. Not back at all and finishing there. It ain't pretty but it sure is simpler and stronger
Switch back and forth a few times from flat shoe to oly and it was surprising that the main thing that was easier was the walkout!
Much easier to keep hips forward and shoulders back.Flat shoe also makes it easier to stay back at the mid point. And keep glutes engaged.
Just set up lay back, flex lats and press straight to lockout
As close to my bench press technique as can be
My standing incline press :)

45 x 5
65 x 3
85 x 3
105 x 3 x 2
115 x 3
127  x 3 x 2
137 x 3
147 x 3
152 x 3
157 x 3 x 2
10 total sets

We'll see for real on Monday

20 lb walking lunges
4 laps of 20 steps

not bad in the rain

laterals
3 x 8/8 with 15's

BW 169.6
BF 12.1


Monday, January 14, 2019

Step back or fall off- Standing press up to 185 miss x 2 , 180 x 1, 40 kg belt squat, floor pushups laterals



I didn't really realize it's been seven weeks of over 90% presses with 5 of those PR weeks.  And after being sick all week and not sleeping well last night, both training partners out and feeling cold and sore I shouldn't have expected much. And that's what I got. not much

I was so hopeful for this new technique but like usual once the weight gets over 90% all bets are off. This thing  gets SO challenging for the start and the lockout, especially with my shitty shoulder flexion, but some reps were easy so it's there. Somewhere. Putting it together for 200 lbs will be the deal. But I was so close last JUNE! Damn.

And my new numbers are definitively higher than those I did prior to those three close misses in June.  I also never max well in winter. That freezing gym is just not conducive for it. But I've got to try.

Lots of balance problems once I got over 175. Missing the bar out in front and not really sure, even here, which this was supposed to FIX, of how to initiate the launch
I dropped back more than a few times and things went well but then nothing at 185.
So weird

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1 strong!
175 x 1 faster ever possibly
185 x X fast start but then no sense of balance bar out in front
185 x  X same thing
155 x 1 fast
180 x 1 ( above) not bad at all!
185 x X fuck.. balance again
135 x 1 push press. well that's not going to work
165 x 1 hard

two kb military press
2 16's x 5 x 3

better mobility in this than ever. but I don't think it'll help

40 kg belt squat
8.10,10,12

did some bar back squats prior to this just to play form and my left adductor and calf went wonky. Great

Floor pushups
40 x 3 just mentally hard.

one arm laterals
3 x 10/10

bent laterals
3 x 10 with 15's

BW 169.6
BF 12.1

well damn now what?