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?

Sunday, January 13, 2019

Full Ruck ! Back to health



Did the full twelve lap ruck today and it was decently strong. Not perfect but mainly as my legs were tight and pumped up fast from yesterday's training. Stopped a lot to let legs circulate but other than that it went well

Cool, overcast and fresh. just perfect rucking weather

48 lb Ruck
12 laps
7 iso squat stretches
1:55 min
last lap 7:32 ! not bad
RPE 7

BW 169
BF 12.2

getting ready for tomorrow heavy presses with new technique. so excited for this to work!

Saturday, January 12, 2019

Thursday Fast walk , Sat 48 kg one arm swings 10 x 5/5, pistol practice,wt pushups, laterals

Instead of rucking Thursday I decided to take the hour I was getting my phone battery changed to do a no load fast walk. Really haven't done that as a training day since my TKR. It was actually very cool. I walked 30 min up Page mill road in Palo Alto which is a pretty steep and steady incline and then the same back plus a little ( walking downhill is faster) .
Surprisingly fun and my quads and calves were surprisingly sore the next day! I was on concrete but still. That slight incline was work!
Nice and the MacV's performed perfectly
These are without a doubt my favorites shoes of all time and, combined with my XOTOES I never want to take them off! I would sleep in them ,lol.
One Arm Swings

Woke up feeling 95% health with just a slight cough though. But slept through the night the last two nights and felt just about normal.! So great to sleep through!
This cold/flu really kicked my ass for the last two weeks. First time in forever

16 kg x 5/5 x 2
20 lg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
150 reps
15,900 lb tonnage!
RPE 6.5  very strong day. No problems at all!

Pistol practice


these went great. even better than last week. even with low reps quads got a hell of a pump!

4 x 5/5

Wt Pushups
bw x 10
53 x 12 x 3  back to 12's

shoulders felt great, too

Laterals
3 x 6/6 with 20's
needed some weight finally

BW 168.6
BF 10.9
W 59.5!!!

hope the rain waits til my ruck is done tomorrow

datsit


Wednesday, January 09, 2019

20 kg speed swings, 25 set of 8 RPA ( not timed), Standing press practice ( discovery!) walking wt lunges, laterals



 Went easy today. Max vo2 swing work untimed. Just a round robin with nick, glenn and I.
8 RPA
25 sets
200 reps
8,800 lbs work
RPE 7.5

Lungs felt great . zero coughing!!

Standing press; Breakthough!
Perhaps. We'll see Monday when the weight's heavy but man it felt great today and seemingly solved a LOT of problems

The Technique:
Unrack with head up and looking at ceiling. Lock in arch/elbows up
Layback and press and just at 3/4 look forward to move under bar!

I can't believe how great this felt! First walking out with head up made the weight supported by torso, what I've been TRYING to get but haven't. When I looked forward walkiing out the weight feels SO Much heavier and way too much arm work

Putting neck in extension helps create even more back extension, and, hopefully let me stay there at the sticking point

BUT< by driving my head to look forward as I get to lockout I move my torso under the bar instead of trying to put the bar back more

This just may work!
 It also solves the how to launch it from a deadstop problem,Just a single leanback and shove

The moving underthe bar changes everything. I didn't think I could do it! I coached Nick on it then he told me to do the same!

Walking lunges 20 lb
4 laps of 20 steps

achy

laterals
3 x 10/10 with 15s

BW 168.8
BF 13.1

up a lot last night

VERY excited about this

Monday, January 07, 2019

180 lb Standing press, 40 kg belt squat, floor pushups, laterals

Still getting better but not all the way there yet. took it relatively easy. Definitely want to focus on the perfect set up and launch for the press. If i can nail that exactly 200 will be a breeze.  If I can't figure out the timing I may be able to grind it out. Or not. Have to get the start groked

Standing press
45 x 3
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1
165 x 1
175 x 1
180 x 1 x 4
       x X got out in front, didn't fight it at all
170 x 1 LAUNCHED !  Perfect.!! Could be the best press rep I've ever done at weight
180   x 1
175 x 1
170 x 1 medium speed
165 x 1 x 2

overall a good day but not feeling strong in the walkout

40 kg belt squats
3 x 10

Floor pushups
2 x 20

Laterals
2 x 8/8 with 15s

BW 169
BF 12.4


onward, through the fog


Sunday, January 06, 2019

Back to the ruck

Missed Thursday as I came home, took a hot bath, ate soup and went to bed. Today I wasn't 100% but ready to go and see who was home :). tight glutes to start out but iso squat stretches let that out pretty fast

Started out in pitch black for the first time ever. Cold and wet but in between storms. I decided I would go until i started to feel a bit tired or it started to rain/

Didn't feel tired but it did start to drizzel after I finished lap eight so I walked it home

Perfect

48 lb ruck
8 laps
1:25 min
8 iso squat stretches
RPE 7.8

BW 169
BF 12.1  No bath!

Beard report 6 weeks in

Saturday, January 05, 2019

44 kg One Arm Swings 10x6/6, Pistol Practice, Wt Pushups,Laterals



FINALLY feeling human again. Sound bad but feel great. Energy back and body aches gone. Still have a cough but nowhere near as bad. Nowhere near.

Still cut the reps back from 8 to 6's as I didn't know how it would go, but the power and speed were excellent and my body felt great

One Arm swings
16 kg x 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 6/6 x 10
120 reps
11,640 lbs tonnage
RPE 6.5

Pistol Practice
Great breakthrough today. By alternating legs reps I had Zero Rec fem cramping AND I could get depth on right side. All of a sudden, and just like that. Just crazy
Felt much better balance
This will lead me to a full bodyweight unassisted pistol one day I can feel it


4 sets of 5/5

Wt Pushups
bw x 8
53 x 8 x 3 sets

strong too!

Laterals
3 x 10/10 with 15's

BW 168.4
BF 10.6
W 59.7

Good to be better, lets see if I can ruck tomorrow. If it rains I skip. Not chancing that.

Wednesday, January 02, 2019

24 kg speed swing 12 min, 105- 142 lbs press 10 x 3, 20 lb walking lunges

Been a rough couple days as my cold turned into bronchitis ( as it usually does). Took it easy today in the workout but it was so dry in the gym that it probably wasn't a great idea. But I should be fine. I ended up coughing more in the press than the swings. energy ok but not great

24 kg speed swings
12 min  7 RPA ( not up to 8's )
169 reps
8904 lbs
RPE 7

not bad but started coughing a bit towards the end.

Standing press
45 x 5
85 x 3
107 x 3 x 3
117 x 3 x 2
127 x 3 x 2
132 x 3 x 2
142 x 3

used a closer grip and back to thumb wrap. Index finger ON smooth but just barely, felt fine but it's all easy til it's heavy

Walking lunges
4 laps of 20 ft with 20 lb sandbag

no problem just getting tired

BW 168.8 !!
BF 13.3

sweating lots last night as fever broke!


see how ruck goes