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