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

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

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


Floor pushups


3 x 8/8 with 15's

BW 169.6
BF 13.1


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

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!

3 x 6/6 with 20's

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

2 sets of 8/8 wth 20s

BW 170
BF 12.9


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

getting tired

2  x 8/8 with 15s


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

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


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

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

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

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

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


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.
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


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

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


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!

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

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