Sunday, March 31, 2019

Good ruck



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

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

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


BW 169
BF 12.9
W 57.8

Saturday, March 30, 2019

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



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

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs
RPE 8

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

then, the sick thing, too

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

Wt pushups
BW x 8
53 x 8 x 3

strong! first time back at weight in a month

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

BW 168.8
BF 11.2 ( bath)
W 59.1

datsit!

Wednesday, March 27, 2019

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

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

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

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

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

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

walking lunges
4 laps of 20 ft bw

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

laterals
3 x 8/8 with 15/s

very strong

BW 169.4
BF 12.9

ruck up tomorrow

Monday, March 25, 2019

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



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

Very pleased with this

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

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

48 kg belt squat
10, 12, 13, 14

strong

Floor pushups
40
40
30

much better, elbow is fine

Laterals
15 lbs x 10.9, 8

BW 170.00 !! goal!
BF 12.9

now to put the brakes on


Fast and loose ruck



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

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

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

BW 168.4
BF 13.4

Nice to be back!

Saturday, March 23, 2019

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



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

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

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 3/3
40 kg x 3/3
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 10
100 reps
13,200 lb !!
RPE 7.5

that load adds up quickly!

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


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

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

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

BW 168.6
BF 11.2 ( post bath)
W 58.8

alright , strong ruck tomorrow!

Thursday, March 21, 2019

full hour ruck



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

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

48 lb ruck
6 laps
55 min
RPE 7.5

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

BW 168.2
BF 13.9 !!
W 57  dehydrated I guess

good day

Wednesday, March 20, 2019

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



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

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

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

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

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

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

this has tons of potential

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

laterals
3 x 8/8 with 15s

BW 169.2
BF 13.1
W 57.6

1 pm
BW 168.2
BF 11.2 ( post bath)

ruck up tomorrow
 should be 170 this week

Monday, March 18, 2019

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



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

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

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

44 kg belt squats
10,12, 14, 16

strong as well

Floor pushups
35
35
30

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

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

BW 168
BF 12.4

very happy with this

Sunday, March 17, 2019

Full ruck !

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

Ready to go

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

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

BW 168 !
BF 12.1

Saturday, March 16, 2019

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



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

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

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

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

One Arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg  4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10 rpa x 10 sets
100 reps
10,600 lbs
RPE 8.8 ( for grip) legs,back  and lungs felt great

Pistol practice ( supported )

4 x 4/4  on same leg

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

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

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

Laterals
3 x 6/6 with 20

strong

BW 166.8
BF 12.1 post bath !
W 58.4


Thursday, March 14, 2019

5 lap ruck



It wasn't perfect but it got done.

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

And I had a big steak waiting for me :)

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

BW 167 back and forth
BF 13.3  more h20 it seems

ok gotta get some sleep

Wednesday, March 13, 2019

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



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

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

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

I really really really liked it

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

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

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

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

Walking lunges
4 laps of 20 steps BW

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

laterals
3 x 6/6 with 20 lbs

not very high but ready for more load here

BW 168.
BF 12.9

finally!

on the mend

Monday, March 11, 2019

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



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

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

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

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

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

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

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

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

BW 166.4
BF 12.7

ack

Sunday Wet Ruck 10 laps

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

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

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

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

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

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

BW 167.4
BF 12.9

Saturday, March 09, 2019

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



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

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

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

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4 ( everything feels light!)
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
100 reps
10, 600 lbs
RPE 6.5

Pistol practice
4 sets of 4 slight support

these felt great too

Band presses horizontal
3 x 15

just working the pattern felt fine

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

no problem

BW 166.4
BF 11.8
W 58.7

appetite's back I should be 170 again very soon

Ruck it up tomorrow!

Wednesday, March 06, 2019

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



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

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

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

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

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

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

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


Walking lunges
3 sets of 40 body weight

decent

laterals
3 x 10/10 with 15
strong

BW 167.2
BF 12.5

Monday, March 04, 2019

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



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

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

I didn't get close.

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

Really really bored with this shit.

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

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

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

40 kg belt squat
10, 12,14

Floor pushups
40
30
25

these have really been neglected. back to work here

Laterals
2 x 8/8 with 15s

BW 168.2
BF 12.4

still felt very small and light today.

re building time! No worries

Sunday, March 03, 2019

Ruck and squat

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

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

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

Back felt much better

Inched up the laps today just a bit

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

BW 167.4
BF 13.

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


Saturday, March 02, 2019

BodyMaintenance technique for releasing pirirformis with lacrosse ball

Put together this little video on request. Pretty self explanatory

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



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

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

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

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

One arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg  x 4/4
36 kg x 4/4
44 kg x 7/7 x 8 sets
112 reps
10,864 lb
RPE 8.5 +

(just the back)

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

Wt pushups
bw x 10
53 x 10 x 3

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

laterals
3 x 8/8 with 15s

BW 167.4
BF 11 %

hope the weather holds for tomorrow's ruck


Friday, March 01, 2019

Cool Ruckings

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

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

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

48 lb ruck
5 laps
50 min
RPE 7

BW 168.4
BF 12.5

almost back to 170 !