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