Monday, July 22, 2019

Light Press,walking lunges, floor pushups, laterals

This was  great to  not have a heavy, intense day today. I haven't realized just how much trying to get it up( pun intended) for my most important day of the week. Having it already over and just a light practice really made my mood better. Much more relaxed and nothing heavy til Wed swings

Press
105 x 5
115 x 5 x 5 all pauses and holds

this felt great.

Walking lunges
4 laps of 40 feet

Nice to really be able to concentrate on it tii

Floor pushups
51
51
40

could have gotten 45 on third set but didn't want to adrenalize at all
this was good.

Laterals
3 x 10/10 with 15s

BW 172.0
BF 14.1
W 57

Sunday, July 21, 2019

Fast Ruck

Interesting rucking today after NOT doing heavy swings yesterday. legs were definitely fresher than they have been but I got talking with neighbors when i got there about some local issues and that cost me 10 min
So I did almost no squat stretches trying to make up the time and came close
I told myself on the 11th lap that if I could pull a sub 7 min lap time I would just go home
And I did, by 1 second.
Called it a ruck

48 lb ruck
11 laps
1:55 min
Three squat stretches
6:59 last lap

BW 171.8
BF 13.8

light work all around tomorrow which sounds great! I can definitely see this new schedule working out just fine

Saturday, July 20, 2019

210 lb press pr,20 kg speed swings 20 min,laterals



First day of the new schedule and it worked great! Started off a bit strange and I had my doubts but it soon showed that it is definitely the best way to maximize my heavy press training. With a PR no less. Not the prettiest thing but it definitely was strong. I almost passed out during the lockout which is why it really wasn't finished but I was going to breathe a bit but was scared I'd miss the lockout, lol.

Still it went very well

Press
65, 85 105 x 3
135 x 2
155 x 1
175 x 1 fast!
195 x X don't know what the hell I did but it was way off the front! I believe I thought 'elbows' too much,lol
195 x 1 strong
210 x 1 ( close enough,lol)
195 x 1  x 3 sets . STRONGEST AND FASTED EVER WITH THIS WEIGHT!



20 kg speed swings ( done if Q&D style)
5 reps every 30 seconds
20 sets ( 100 reps)
rest 1 min
10 sets ( 50 reps)
150 total
6600 lbs
RPE 6

this was strong! every rep max power and acceleration. Will do the actual testing for the correct weight next week but this moved well

Laterals
3 sets of 8/8 20s

BW 172
BF 12.5 ( no bath)

this is interesting

Thursday, July 18, 2019

Hot Ruck



A very strong one today. And a VERY hot one. I didn't enjoy it one second but my legs were strong and I could just keep going. And the heat was decently tolerable. For a change there was no reason to slow down or even think of cutting it short! and decently fast too. Last lap was 7:23 which is amazing, actually

48 lb ruck
6 laps
54 min
last lap =7:23 !
RPE 7

BW 173.
BF 13.8

Wednesday, July 17, 2019

A truly brave man ...



“A truly brave man is ever serene; he is never taken by surprise; nothing ruffles the equanimity of his spirit. In the heat of battle, he remains cool; in the midst of catastrophes, he keeps level his mind. Earthquakes do not shake him, he laughs at storms. We admire him as truly great, who, in the menacing presence of danger or death, retains his self-possession; who, for instance, can compose a poem under impending peril or hum a strain in the face of death. Such indulgence betraying no tremor in the writing or in the voice, is taken as an infallible index of a large nature—of what we call a capacious mind (Yoyū), which, far from being pressed or crowded, has always room for something more.”
― Inazo Nitobe, Bushido, The Soul Of Japan

40 kg swings 10x5/5, walking lunges, wt pushups , laterals



First day of the new schedule. heavy swings today instead of max vo2 swings and I really didn't miss that ,lol. The only question I had was how I would feel swinging heavy bells at that time. It was fine
Still getting in this pool slowly. definitely in no mood to tweak anything

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
strong!
100 reps
8800 lbs
RPE 7

Walking lunges
4 laps of 40 steps

Wt parallel bar pushup
bw x 8
53 lb x 8 x 3

laterals 15's x 3 sets

BW 173.4
BF 13.5

Saturday should be fun :)

Monday, July 15, 2019

215 Press attempt(s), 36 kg belt squats,floor pushups, laterals



Weird one. Definitely not enough sleep, about 6 hours. But good sleep and the alarm had to wake me up. Whenever that happens it seems I'm in a haze for the rest of the day and today was no exception. Felt strong though , just flat. Definitely no energy nor desire for grinding out 5 sets of any reps today so I settled in singles and a 215 lb attempt. My warmups told me I made the right decision. 215 lbs told me otherwise though.

Played with the false grip and it worked well til 215. 195 lbs moved fast than ever. Glenn thought it was 175! and that's a great sign all around.

The false grip, as I knew, is easier on my shoulder ( don't have to think about keeping the elbows in) and really is strong off the bottom with triceps but definitely takes away from the lockout which is already a weak link. I don't think I need to experiment with this again. False grip is not going to get me to my pressing potential overhead. Unfortunately.

Just no oomph at all. I took a 10 min power nap before the training and that seemed to help a bit but I am ready to switch this day to Saturdays and come at it fully coffee'd up and mentally focused. I'm sure it will take some time to get used to but I have to commit to giving it a full chance. It really can't be worse than Mondays

Press
65, 85 105 x 3
135 x 1
155 x 1 Fast!
175 x 1 Fast ( all false grip)
195 x 1 Fast!!! best ever
215 x X
215 x X
207.5 x X x 2 this would have gone if I had tried it earlier


On video review I can see that at the sticking point I push my hips forward and that causes the bar to drop. It looks like I need to actually lean back more, or, at least, STAY in the position I'm in but  NOT drive hips forward which is opposite to what I thought. this might be just with the false grip

Just have to remember with the thumb wrap grip to drive with elbows in. the false grip doesn't allow the elbows to internally rotate, which is great for the start but bad for the lockout. Just have to remember to keep the elbows in on the drive with the wrapped thumb

36 kg belt squat
 12,13, 14, 15

legs still tight and tired

Floor pushup
2 x 52 surprisingly strong

laterals with 15's 3 sets

BW 172.2
BF 12.9
W 57.9

Wednesday we'll shift to the new schedule with moderately heavy swings probably 40 kg for 5's and Saturday starts it in earnest. Not sure what I'll do but probably take another swing at 215

Sunday Ruck



 Not bad, just heavy legs. More fatigued than I would have thought from the 60 kg but I was strong and the power output must have done it
Plus, the longer pauses on the pistols. But good training all in all
 Got out early - 6:30 and it helped. Cool breeze and nice overcast skies. Everything went fine  just not super fast or easy work. But it got done AND the last laps was fast, 8 seconds faster than last week. That's a good sign

48 lb ruck
12 laps
8 squat stretches
1:55 min
RPE 8
Last Lap 7:08

BW 172.4
BF 14
W 57.1

Saturday, July 13, 2019

New Schedule Coming!



It finally dawned on me how crazy it is to have my most important workout of the week, my press practice, on the day I am most tired and beat up

When I was training for general recovery and rehab and then the swing tests it made perfect sense to have Saturday, which is always reserved for the most important workouts, as swing day.

But the swing is not my main focus now, nor is leg training for TKR rehab but conquering the standing press. And that means not doing it after a hellish swing day followed by an equally brutal heavy ruck then a hard Monday client load  and all in a fasted state!


Being able to have two full rest days prior to Saturday's presses will be heavenly! Then being able to devote my full attention to the mornings training AND train fully caffeinated will be great!

It certainly will take some getting used to but so be it. The time has come

Here's the schedule

Saturday
Standing press heavy
Speed swing VO2
laterals

Monday
Standing press light
Walking lunges
Floor pushups
laterals

Wednesday
Heavy One arm swings
Pistols
Wt pushups
laterals

this last day will be the biggest challenge- to see if I can keep the loads and intensity that I get on Sat on Wed but even if I can't so be it. I can't serve two masters and right now the press is number one

I'll start this next Saturday. The rest of this week will be as usual


60 kg One arm swings 10x5/5, pistol hold practice weighted pushups, laterals



This was strong and weird at the same time. Had a hard time finding the groove plus  my left wrist was not seated right and that distracted me. But, I felt very strong and the weight wasn't an issue. Which might have been part of the issue.
Not scared enough, perhaps

Power output, float and bell height look much better on video than it felt at the time but it's better that way than the other

One arm swings
16 kg x 5x5x 2
20 kg x 5
24 kg x 4
28 kg x 4
32 kg x 4
36 kg x 4
40 kg x 4
44 kg x 4
48 kg x 4
60 kg x 5/5 x 10 sets
100 reps
13,200 lbs work
RPE 8

grip strength, out side of the wrist issue was good

Pistol hold practice



these felt great and the holds were no problem. I do prefer the alternating technique for my strength level right now.better practice , less overload
Should add in a full rep after one concentric only though soon

Weighted parallel pushups
bw x 12
53 x 12 x 3
strong!

Laterals
3x 8/8 with 20's

BW 172.2
BF 12.5 Bath
W 58.3

Wednesday, July 10, 2019

20 kg speed swings 36 x 8,105 lb press paused 5x5,walking lunges, laterals


Today was solid. Not fantastics but no real issues, either. Energy and focus were decent as was strength. Mind was there too.

20 kg speed swings
36 sets of 8
244 reps
12,672 lbs moved
RPE 7.5

Decent power height and recovery

Press
105 x 5x5 all paused
 these went very well. Need something really light and fast today. this was it

Walking lunges
4 laps of 40
legs were burning. slow and deep

laterals
3 x 10/10
   x 8/8 x 2 with 15s

BW 174  !!
BF 13.6 WTF? Feel lean though, and big

Monday, July 08, 2019

175 lb press 1x4,3x5,2x3 PR, 32 kg belt squats, floor pushup pr, laterals



This did not go well. Everything was off although I felt strong and ready. I just couldn't seem to really connect to the movement and everything felt disjointed. Allergies kicked in and breathing was hard, just what I needed for five rep sets!
First set was a disaster as far as breathing and technique and focus. Pretty much everything. I was lucky to get four. I just didn't get the breathing right and I was out of breath for rep five!

Pulled my head out of my ass on next three sets but they were all over the place. Pretty much pure strength, which is good, but strength won't get me to 225. I need the timing and the technique.

Body felt fine but I think I just need to warmup slower and more focused. More shoulder opening stretching and mobilization before I press

Upon watching the video I can see my elbows were NOT staying in and the bar was being pushed forward! Just sloppy. Strong but sloppy.
haven't had to worry about my elbows at all lately.

Press
65, 85,105 x 3
135 x 2 fast!
155 x 1 fast too!
175 x 4
       x 5 x 3 sets
       x 3 ( out of gas)
       x 3 perhaps the best set of the day

Yesterday's super strong ruck, while fun, did take something out of me I think, too

32 kg belt squats
3 x 20 non lockout Nice!

Floor pushups
3 x 50 PR tie!!!
this was very surprising!

tells me that mainly it was stabilizers that were fatigued

One arm laterals
20 lb x 3 x 8/8 really liking this version

bent laterals
3 x 6-8 with 20's

BW 172.6
BF 13.5

Sunday, July 07, 2019

Cruise Control ruck

Finally! The legs were on cruise control and right from the start the ruck was on auto pilot. this is the flow state I live for and what used to come around quite often when I was an endurance state. But it comes much less often with so much heavy anaerobic work and even my endurance work is weighted.

So when my legs finally aren't ( for some reason ) feeling the last workout I did the day before it's awesome

Then, combine it with unseasonably cool morning temps and a beautiful overcast sky I was moving well, and easy, from the start

48 lb Ruck
12 laps
8 squat stretches
1:50 min
RPE 6.5
Last lap 7:15 ( and it was pretty easy )

I think the 11 min glycolytic work I did yesterday actually primed the pump a bit.
Either way it was very very nice to feel

BW 172.2
BF 13.6
W 57.8

Saturday, July 06, 2019

48 kg One Arms swings 10x10 in 11 min,concentric pistol practice, parallel pushups, one arm laterals



This turned out interesting. On my own today and once I got started noticing I was going set to set pretty quickly. At set five I was only five min in so I decided to try to push things a little and get the rest of the five in  in five minutes making 100 in ten. twice the time of Sinister test but I haven't trained at all for it so I would be interesting

Didn't quite make it but close. 11 minutes and I didn't suffer too much at all, and, swing quality was solid throughout

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
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x  10 x 10 on the minute ( close ) in 11 minutes

Concentric pistol practice


these went great, and the first time trying them, actually got deeper in the squat as I shifted over. the balance point seems right, lets see if I can work up to holding the bottom position and then let go, then come up. that would be the progression
even if I have to let go, static hold , then re grab and stand

4 sets of 3/3

Parallel bar pushups
unweighted
12, 14, 16, 20

no way to add the sandbag

one arm laterals
3 x 10/10
rear delts
3 x 10

15 lbs

BW 171.4
BF 12.5 ( bath)
W 58.2

excellent day!

Wednesday, July 03, 2019

20 kg Speed swings 34 x 8, 127 lb press 5x5 pauses,walking lunges, laterals

Happy Independence Day!


This went well and I felt surprisingly strong and conditioned. Power output good on all sets. What a difference from Monday.

Speed swings
20 kg x 34 x 8
272 reps
11,986 lbs moved
RPE 7

I think this staggered cycle is working well

Standing press
127 x 5 x 5
last thee sets all reps paused. Groove felt great if not a little upper body tired

Walking lunges
3 laps of 40

laterals
3 x 8/8 with 15s

BW 173.8!!!
BF 13.7

so weird, seems directly tired to upper body volume , as soon as I get into heavy 5x5 my bodyweight goes up and when I get into a few weeks of singles it drops a bit. I'll check it more closely but that's my feeling



Monday, July 01, 2019

175 lb press 4x4, 1x5 PR! 40 kg belt squats, floor pushups, laterals



I felt like taking a nap pretty much until the presses were over. Have no idea why; got plenty of rest this weekend, slept well, didn't over drink. All systems go. Just tired and on work move but man it went well anyway!

Just another day at the office. :) the PR office

Press
65, 85 105, x 3
135 x 2
155 x 1 ( fast!)
175 x 4x4, 1x5

this went well. felt like I could do fives. well, grind fives but get them. SO I'm real happy with that last set. And all with almost zero mental drive. weird

40 kg belt squat
3 x 15 non lockout. loving these lighter high rep sets now. Might actually just do one more week up then re cycle down to 32 . or even do a three week cycle and go down next week.

floor pushups
3 x 47 !
was awake now. No problem. When my pushup volume is up my press is up it seems. or, vice versa

laterals
3 x 8x8 w 20's

BW 173.3
BF 13.7


Sunday, June 30, 2019

48 lb ruck


Got out a bit early today to take advantage of the cooler temp and it's good. Everything fell into place today and the legs felt light, loose and strong.
Lungs were good too and the 12 laps went by strongly.

48lb ruck
12 laps
6 iso squats
1:55
RPE 7.5

BW 172.4
BF 14.5
W 56.7 !! gotta fix that


Saturday, June 29, 2019

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



Hard start but then cruised into a nice landing
Everything felt good waking up just not super mentally into it
Got there though, the freakin bell's heavy

One arm swings
44 kg
10 sets of 8/8
160 reps
15,520 lbs
RPE 8
 height and power felt good. that was the focus, as much float as possible too

pistol pratice
3 sets of 5/5

not really good. played with light kb in rack position as well as extended arms to see if it would help balance but it didnt'
Legs are still tired too

wt parallel pushups
bw x 12
53 x 12 x 3 sets
easiest they've been in along time

laterals
3 x 10/10 with 15s

BW 172
BF 13.5

Thursday 48 lb ruck

Not too hot so it went pretty easily. Not in the best energy but it got done

48 lb ruck
6 laps
55 min
RPE 8

BW 172.6
BF 13.5

Wednesday, June 26, 2019

20 kg speed swings 40 sets of 8, 127 lb press 5x5, walking lunges, laterals

This went well. Cooled off a bit today which helped. Haven't done 40 sets in what seems forever but the plan of last week's de load seems to have helped. More than enough in the tank to keep full power on all reps for all sets. Plus we were truly going fast. I go you go at about 13 seconds per set and rest period.
Cardio was challenging as it needs to be but I could keep pace

20 kg speed swings
40 sets of 3
320 reps
14,060 lb
RPE 8.5


 Standing press
127 x 5x5 with pauses on first and fifth and last set all pauses. tired but groove was good


Walking lunges
3 laps of 40 ft

Laterals
3 x 10/10 with 15

BW 173.6 !!
BF 14

Monday, June 24, 2019

175 lb press x 3 x 5 sets PR 1x15 with 135, 36 kg belt squats, 3 x 45 pushups, laterals



What a perfect freaking workout. Strange too as I forgot my supps before I left for the first time in, well. forever. I've never forgotten them and it actually got in my head for a second that it might affect today's session but then I decided it wouldn't. And of course it didn't. I hit on all cylinders today and there was very very little mental chatter as well.

Love that and it's always a sign that things are going  right. I could feel the checklist instead of thinking it. and all the positions just felt ON.

Press
65, 85, 105 x 3
135 x 2
155 x 1
175 x 3 x 5 PR

ALL super strong and fast reps

135 x 15 ties pr. Shit I thought I would get at least 16, just out of gas.


36 kg belt squats
4 x 15 non lockout
loving these lighter higher rep squat sessions. just what I needed for a change

floor pushups
3 x 45
amazing! I never thought I could get all three sets!

laterals
3 x 10/10 with 15's
even these felt strong

BW 171.6
BF 12.8
W 58

Sunday, June 23, 2019

48 lb Ruck

Dropped the pack weight just two pounds and swear it makes a difference, lol! Or, I'm just getting in shape but either way it was a strong ruck almost the whole way. Last two laps were a bit tired but no problem either
Last lap : 7:24  Not bad. Correlates to 16 min mile which is a bit faster than I was walking the entire time


48 lb ruck
12 laps
8 squat stretches
1:55 min
RPE 8
Last lap time : 7:24

BW 171.8
BF 13.7
W 57.8

40 kg One Arm Swings 10x10/10



Now this is what volume day is supposed to feel like! Fast strong and powerful and good recuperation between sets! The last time I did this workout last month I thought I was going to die! this was much better. Great bell float, height and speed/power, plus hardly winded at all between sets.I can't believe my cardio/heat conditioning has gotten that much better so fast but it seems to be the case. Even in my rucks.
I'll take it

One arm swing
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
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs work
RPE 7.5

Pistol practice
4 sets of 4/4  getting closer still to a full non assisted pistol! barely a one finger spot

Wt pushups
bw x 12
53 x 12 x 3
parallel bars

Laterals
3x8/8 with 20's

BW171.8
BF 12.5
W 58.2

Thursday, June 20, 2019

Heat con ruck



Was going to de load today and or even skip the ruck as I am still road hard, put up wet.But I slept well and felt good and decided to go for it. It was solid. Mind was as good as it's been in months. Determined and focused and not getting attached to the pain. Or the dead, hot smelly air. Man I hate rucking midday.

And  I think I'm going down to 48 lbs as I just don't seem to be truly adapting to 50 for who knows what weird ass reason. Two pounds? Really?

We'll see. I thought by now I'd adjust.


50 lb ruck
6 laps
60 min
RPE 8
Heat index: fucking hot with dead ass air.

BW 171.6
BW 14.1 !! didn't see that coming. No real reason except it's hot

Wednesday, June 19, 2019

20 kg speed swings 30 sets deload, 115 lb press 5x5, walking lunges, laterals

Tore up from the floor up, lol. I'm beat. good time to de load. Not tweaked at all just freakin tired and sore. Plus sleep is still shit because of the freakin' trains 3x a night. not good.

But I felt strong regardless. just took more effort

20 kg speed swings
30 sets of 8
240 reps
10,560 lbs
RPE 9

Standing press
115 x 5 x 5.

actually very good. A little lighter than last week but really let me concentrate on new technique. solid

walking lunges
3 laps of 40 sets
quads are cooked!

laterals
3 x 10/10 with 15s

BW 172.4
BF 13.9

Monday, June 17, 2019

205 lb Press x 1PR!!, 135 press x 15 pr, 32 kg belt squat, floor pushups



SO freaking happy I pulled this off, especially considering I missed the first rep! and at the very very very top of the rep.I actually thought I had this done but then it got a bit loose and couldn't recover


It was a seriously long ass grind too and I was very doubtful that I could come back and get it on the second set but then, as usual, once I miss the pressure is off and I relaxed, and then COMMITTED to giving 100% and not holding back at all and it worked!

This is a huge validation of everything I've been doing; my technique, my programming and my overall approach. Very very pleased

Plus I did it on the last day of a very heavy and demanding weekend of training. That makes it even better as I did not peak for it in the least, which seems to be the way to go for me, at least now

Press
65,85, 105 x 3
135 x 1
155 x 1
175 x 1
190 x 1 very fast!
205 x X
205 x 1 PR!!!
135 x 15 PR!!

32 kg belt squat
4 sets of 15

Deep light and fast. needed a light one, legs have been dead

Floor pushups
1 x 70 reps

wasn't going to do these at all but then I thought 'one set' .glad I got 70 but actually, for a moment, mid set thought I could do more than 90 and get another pr. Then triceps death showed up :)

laterals
2 x 10/10 with 15's

BW 173
BF 13.5


Next week start back in with 175 for 3's working up to 5x5

Sunday, June 16, 2019

Father's day ruck



This was a tough one. yesterday's heavy work got me pretty stiff and sore. No tweaks but overall tired and sore so it was slow going today
No worries though, it got done.
Nice and cool though, and even overcast! My favorite rucking weather

50 lb ruck
12 laps
10 supported squat stretches
2 hours exactly
RPE 8.5

Mind was solid again though, legs just heavy

NW 172.4
BF 13.7  (No bath)

lets see what I can press tomorrow!

Saturday, June 15, 2019

60 and 68 kg One Arm Swings PR for transfers 5 x 5/5, 5 x 4/4,pistol practice,wt pushups, laterals



This turned out great and I was much stronger than I thought I would be. Tight right glute, tweaky left wrist and still getting woken up by trains each night didn't help but, as usual, as bad as I feel on Fridays I'm ok when Saturday gets started.

I even think the 68 kg work was stronger than the 60 kg but I think that's because I was anxious to see if I could even transfer at all right to left, much less strongly. I flip it on the r/l transfer and just go straight over the top l/r so I didn't know if that would be a problem. Wasn't :)
Plus my overall grip strength today was at an all time high.
The tape must've helped

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 ( that's actually a lot of work just to get to the work)
60 kg x 5/5 x 5 50 reps, 6600 lbs
68 kg x 4/4 x 5 40 reps 6000 lbs
90 total
12600 lbs total



Pistol practice
3 sets of 4/4
legs a bit sore already

wt pushups parallel grip
bw x 12
53 x 12 x 2

strongest in forever

laterals
3 x 10/10 with 15's

BW 172.6
BF 13.7 ( no bath)


Thursday, June 13, 2019

Hot dead air ruck

This was a tough one but my mind was good, for a change, and I did not suffer.I was determined, again for a change and I could feel the heat conditioning already getting better. But mainly it was my mind, I didn't fight the heat or have to shut myself up from trying to talk myself into doing less. I had no excuses and I just relaxed into the suck more than I have in forever

Hope it's a trend

Legs were dead and I was tired but I just motored on slowly

50 lb ruck
6 laps
62 min
RPE 8.

BW 172,2
BF 14.1


Wednesday, June 12, 2019

20 kg speed swings 36 x 8, 127lb Press 5x5, walking lunges, laterals



Shitty nights sleep; too hot too sweaty to fall asleep easy and ended up with just 5.5 hours. Yack. Long day too, but, as usual you can never tell how a workout will go by how you feel going in and this was not exception, it was strong :) Nice surprise. Not easy but strong anyway

20 kg One arm swings
36 sets of 8
288 reps
12,672 lbs
RPE 7.5
100 degrees !

Standing Press
127 x 5x5

this felt great. realized I have to lean back FIRST before the arms lower after the first rep. this puts me exactly in the right position to the next rep. Can't lower arms and lean at the same time. Back first.

Walking lunges
3 laps of 40 steps not bad

Laterals
3 x 10/10 with 15s'
false grip takes pressure off biceps tendon

BW 171.4
BF 14.1
W 57.1


Monday, June 10, 2019

170lb press 1x4, 4x5, 1x3 PR! 68 kg Belt squat,floor pushups, laterals



This was weird. Hard day. Little sleep last night with 100 deg heat, long ass train horns, bad allergy attack and overall fatigue! So, all things considered it was a great day but I shouldn't have missed the 5th rep on the first set.
Forget Glenn's crucial form critique as I have to stay back as I lower the bar. I  didn't and lost the bar forward

But I fixed it and got the next four sets no problem and one set of three to punish myself

Plus I was light! 171.4!! didn't sweat it all off as hydration was good but that was weird

Press
105 x 3
135 x 2
155 x 1
170 x 4
       x 5 x 4
       x 3

set four


68 kg belt squat ( pr!)
6,9, 11, 12

these went great. a much short ROM but hits the leg in a few place but overloads the lockout more as well
like them. they are in the mix I really wasn't ready for high reps today

Floor pushups
60
50
35

145 total
don't know where that came from

laterals
20 lbs x 3 x 8/8-6/6

left first rib out a bit

Supps
Bulbine
Shilijit
Ant
Mucuna


BW 171.4
BF 13.5 !

Saturday, June 08, 2019

48 kg One Arm Swings 10x10, Pistol practice, wt pushups, laterals



These went great. Strong and fast (only two of us) and grip held well after the first two sets ( and really SET my grip) but lungs and power were solid

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 10x10 ( one arm per set)
100 reps
10.600 lbs
RPE 7.5

Pistol Practice
4 sets of 5/5
new self spotting technique. these are the closest to doing them free yet. Getting there



Wt pushups
bw  x 12
53 x 12 x 3

Strong! Parallel bar setting

Laterals
3 x 10/10 with 15s

BW 174 !!
BF 11.7
W 59!

wow

Thursday Ruck

A day late getting this written down( two days actually) but it got done. Not a bad one either. Not super fast but legs felt decent, and , more importantly, my mind was solid

50 lb ruck
6 laps
55 min
RPE 8

BW 173.2
BF 13.4

it was hot but slightly breezy and that always helps. legs starting to come back around

Wednesday, June 05, 2019

20 kg speed swings 34 x 8,127 lb press 5x5,walking lunges, laterals

The heat was turned on! Mid eighties easy and hot as fuck in the garage. It's been more than awhile since I did this in the sauna and I could tell. As with most things it's mental. Once i just accepted it was freaking stifling and I wasn't going to get as much air as I wanted it got better. Here's to summer heat work!

Hate but it it's true; unless you're in heat shape you're not in shape

20 kg speed swings
34 sets of 8
15:15 fast!
272 reps11,968 kbs work
17 min
RPE 8.5

Power, bell speed and swing height all good

Press
127 x 5x5

this was good held the arch and the eye line perfectly
this is much better for me than 10 x 3. Speed off the chest isn't my issue, static strength in that arch is and this addresses that much better

Walking lunges
4 laps of 40 steps

starting to cook well done :)

Laterals
3 x 10/10- 8/8 with 15s

BW 174.4
BF 12.6

Monday, June 03, 2019

165 lb press 5x5 ( pr tie) 60 kg belt squats floor pushups (PR tie) laterals



this went really well. Perfect weight for today and it really solidified my groove; how to unrack the weight, where to look ( UP!) how to breathe and how to initiate with the glutes out of the hole

It wasn't easy but no rep was close to missed.

Press
85 x 3
105 x 3
135 x 2
155 x 1
165 x 5 x 5 PR

Belt squats
60 kg x 8.10.12 14
strong! Legs felt great. Second time I've used this. Next week up to 68 kg . Smaller ROM but hits legs completely differently, in a good way

Floor pushups
3 x 50 PR tie!

wow didn't see that coming

Laterals  3 x 10/10 with 15

BW 174.4 !!!!
BF 12.6
W 58.3

1pm post bath
BW 174
BF 11.9
W 59.3

interesting

Sunday, June 02, 2019

50 lb ruck

This image kept me going today. Not that it was so hard but my legs were dead and I was just tired. Then I saw this in my head and realized what I was doing was nothing hard at all and to just keep putting one leg in front of the other. And it was fine.

This guy Nick Bare, rucked 30 hours straight for 100 miles with the same weight I had in my ruck, 50 lbs. Two hours is nothing no matter how tired my legs are. Really. And it really helped






Otherwise it was a decent ruck. Overcast, slightly cool and breezy so no worries. Body felt good except tired; not sure why my legs have been so beat of late except that they are getting bigger and are working harder all the time. Which is good.

But they warmed up after an hour and a half so the finish was strong

50lbs
12 laps
7 squat stretches
 1:55
RPE 9

BW 173.8
BF 12.9

does seem by bodyfat has dropped the last week as evidenced by both the numbers and the mirror. Seem harder and leaner all over

Started back on Shiljit and it seems to be making a difference. I like the ginseng but this feels better now

Saturday, June 01, 2019

44 kg One Arm Swings 10 x 8/8 Strong!,pistol practice,wt pushup, laterals



As bad as last week was that's how good this week was. Strong and easy, relatively. But powerful for sure and recovery between sets was solid

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
15,620 lbs
REP 8

Pistol practice
2 sets of 4/4 with support
2 sets of 4/4 with nick light spot, hands out in front

this is the closest I have come to a no support one legged squat. FINALLY I can see myself being able to do it!

Wt Pushups
bw x 12
53 x 12 x 3

back to 12s!

Laterals
20 lbs  3 x 8/8

BW 173.4
BF 11.9
W 58.9

Thursday, May 30, 2019

A great thursday ruck

This was great. Got a late start and that would usually kill my motivation even more than usual for this usually hard ass day but today it was fine. I was calm. It was hot but with a cool breeze, if that makes sense, so it wasn't too bad. Legs and hips even felt heavy and leaden but I just focused on one step at a time and it was easy!

Not fast but not slow easy. But smooth, very smooth for a change. Especially for a thursday

50 lb ruck
6 laps
55 min
RPE 7

BW 172.4
BF 14.1
W 57.1

Highest consistent BF readings I have had since I started keeping track. Not particularly happy but my pants still fit even though my waist is up a good inch. and my upper body is reminiscent of my powerlifting days!

Wednesday, May 29, 2019

20 kg speed swings 40 sets,127 press practice 5x5, walking lunges, laterals



Swings were hard today. Back to heat again and it always takes me a bit to transform into sweat mode. fan back on and lots of heat. Just a bit distracted and still a bit tired but it got done. And strongly it just took some effort

20 kg speed swings
40 sets
320 reps
14,080 lbs work
RPE 8.5
about 20 min

Press practice
127 x  5 x 5

these went great. trying to really solidify that constant arch as I rep. THIS was the missing factor. Thank Glenn for seeing it for me. It's going to get me my 205  and more

walking lunges
3 laps of 40 sets

tough but done

laterals
3 sets of 10/10 with 15s

BW 173.2
BF 13.8

Monday, May 27, 2019

160 lb Press 5x5, 48 kg belt squat, floor pushups, laterals



This went well but even more important, Glenn figured out what I was doing wrong on my descent on the press that's been causing problems ( and probably why I missed the fifth set of 5 with 170) -  I've been coming forward with my torso as the bar descends!

And I distinctly remember ( now) the feeling of being back the whole time for the 5 reps when they were so easy. Staying in the incline position. Just fell into an old, bad habit but this really is going to help.

I thought I just had to drive my hips forward more but I couldn't seem to but this puts me back into balance.

Have to go a bit heavier on wednesday though, up to 125 I think to get enough resistance to test this out. Also I think I'm going to go 5x5 there too, just light

Press
65 x 5
85 x 3
105 x 3
135 x 2
150 x 1
160 x 5 x 5
       x 1 x 3
just to play with technique

48 kg belt squat
8.10, 12, 14

strong

floor pushups
50
45
30 ack!

laterals
3 x 8/8 with 15

BW 173.2
BF 13.5




Sunday, May 26, 2019

Hard slow ruck

This was tough. Nice cool morning though but my legs were heavy and slow :) I got through ten laps before it started to rain and it saved me. I was 1:50 in and that was enough. Ended up talking to too many people throughout the ruck and that slowed me down.

I think I'm just at the ass end of some very heavy work and ready to bounce back in recovery soon.

I hope

50 lb Ruck
10 laps
1:50
RPE 9
6 squat stretches

BW 172.2
BF 13.5


40 kg One Arm Swing 10 x 10/10,pistol practice, wt pushups, laterals



This was TOUGH, and I don't know why. After set four I was really wondering if I could finish all ten sets. I knew I could do it but not sure if I could with the power output I wanted. turn out I could but man I was close to hurling the last three sets!

Felt strong though but my system just hasn't been right all week and not sure why. Could just be close to over training but again, I feel strong. Weird

Hard to imagine I did 17 weeks of 10 x 10/10 with the 48! Of course I felt like i was going to die during those workouts as well

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 9.5!

Pistol practice
4 sets of 5/5

getting better all the time strength wise not sure about balance tho in un assisted

Wt pushups parallel bars
bw x 10
53 x 10 x 3
strong! back up to 12 reps next week

Laterals
20 lbs x 3 x 8/8

BW 170.8 !
BF 12.9 ( bath)
W 57.8

about time! But even at this weight I am just bigger overall. Even legs and hips!



Thursday, May 23, 2019

Back to full ruck



On the right day, too :) Not bad today as the heat as settled in. We'll see if it last but I have to get used to it either way. Definitely a strong mind today for a change :)

50 lb Ruck
6 laps
55 min
Last lap : 7:30  not bad at all considering
RPE 8

BW 172
BF 14.9!!!
W 56.4

not sure what's up with this. but glad bw is down. need to be 170 soon

Wednesday, May 22, 2019

De Load 20kg Speed Swings 30 x 8, 107 lb press 10 x 3, walking lunges, laterals

Pretty beat up definitely and was looking for some lighter work. this was perfect

20 kg speed swings
30 sets
8 reps
240 reps
10,560 lbs
RPE 8.5

high effort was just from tired, tight muscles. Energy was low too

this was pretty easy but I definitely dialed back the power. about 80% power.

Press
107 x 3 x 10 sets

did not find a groove on this. wore the lower heeled adidas and it's a definite no for presses now

walking lunges
4 laps of 40
slow and deliberate

these felt good

laterals
3 x 8/8 with 15s

BW 173
BF 14.3
W56.9

1pm
BW 172
BF 12.7
W 58.9

weight is coming back under control

Monday, May 20, 2019

190 lb Press, 205 x X, 135 x 14 (PR) , 44 kg belt squat, floor pushups, laterals

Totally solo today and pretty tired from the last week of heavy stuff. Feel strong but not much zip. Definitely wasn't in the mood for 5x5 with anything much less 170 so I decided to take a weight and see. Plus, I woke up at 174 lbs!! ( tTOO much ) and decided I could put that mass to work
At least there wouldn't be much volume

Standing press
65 x 5
85 x 3
105 x 3
135 x 2 strong
155 x 1 solid
175 x 1 sloppy, loose. didn't give me much confidence
190 x 1 SMOKED! Easily the best heavy press I've done. The cleanest start to finish


205 x Miss ack. Just not set up right plus not much gas in the tank CNS wise.  BUT I wasn't committed either and wasn't hips forward enough

205 x X but better


But I can see it in the video now, at the sticking point I can't hold the static arch and my hips give a bit and the bar stops going back. No go. Pretty much just too tired in the posterior chain. No big deal I will get it

135 x 14 PR


I saw a video where Omarsulf ( sp) was talking about doing 20 reps with 135 lbs in the press as some kind of manhood rite of passage and it made me wonder  how many I could do if fresh?
My best has been just 8 reps after a tough press workout

Cam has done 12 so I was shooting for that at least. I was very pleased with this

44 kg belt squat
Probably did this weight last week, couldn't remember and too lazy to check
x 10.12,14,16

legs were tired but worked well. A lot of this weightgain now is legs and hips too. Definitely not fatter

Floor pushups
50
40
35

better than last week

laterals
2 x 10/10 with 15s

just dead

4 am
BW 174.2
BF 13.2 

1 pm
BW 173.0
BF 11.3
W 59.3

I like those numbers much better

time to eat and rest

Sunday Ruck: Wet

This went well despite being soaked for almost all of it. It was warm out or I never would have hit it in the first place. I missed thursday's ruck as it rained on me as I started and I wasn't dressed for it and it was cold so I  came home

determined not to do the same on Sunday so I covered the pack and headed out.
Legs felt good despite the Sat beating with the 68 kg bell but I could tell I was tired.  I walked til I got cold which ended up being 9 laps, or 1.5 hours.
It would have to do. the air was cool and crisp and it was just beautiful out. Overcast and stormy, just how I like it

50 lb ruck
9 laps
6 squat stretches
1.5 hours
RPE8.5

BW 172.8
BF 12.8

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