Thursday, May 30, 2019

A great thursday ruck

This was great. Got a late start and that would usually kill my motivation even more than usual for this usually hard ass day but today it was fine. I was calm. It was hot but with a cool breeze, if that makes sense, so it wasn't too bad. Legs and hips even felt heavy and leaden but I just focused on one step at a time and it was easy!

Not fast but not slow easy. But smooth, very smooth for a change. Especially for a thursday

50 lb ruck
6 laps
55 min
RPE 7

BW 172.4
BF 14.1
W 57.1

Highest consistent BF readings I have had since I started keeping track. Not particularly happy but my pants still fit even though my waist is up a good inch. and my upper body is reminiscent of my powerlifting days!

Wednesday, May 29, 2019

20 kg speed swings 40 sets,127 press practice 5x5, walking lunges, laterals



Swings were hard today. Back to heat again and it always takes me a bit to transform into sweat mode. fan back on and lots of heat. Just a bit distracted and still a bit tired but it got done. And strongly it just took some effort

20 kg speed swings
40 sets
320 reps
14,080 lbs work
RPE 8.5
about 20 min

Press practice
127 x  5 x 5

these went great. trying to really solidify that constant arch as I rep. THIS was the missing factor. Thank Glenn for seeing it for me. It's going to get me my 205  and more

walking lunges
3 laps of 40 sets

tough but done

laterals
3 sets of 10/10 with 15s

BW 173.2
BF 13.8

Monday, May 27, 2019

160 lb Press 5x5, 48 kg belt squat, floor pushups, laterals



This went well but even more important, Glenn figured out what I was doing wrong on my descent on the press that's been causing problems ( and probably why I missed the fifth set of 5 with 170) -  I've been coming forward with my torso as the bar descends!

And I distinctly remember ( now) the feeling of being back the whole time for the 5 reps when they were so easy. Staying in the incline position. Just fell into an old, bad habit but this really is going to help.

I thought I just had to drive my hips forward more but I couldn't seem to but this puts me back into balance.

Have to go a bit heavier on wednesday though, up to 125 I think to get enough resistance to test this out. Also I think I'm going to go 5x5 there too, just light

Press
65 x 5
85 x 3
105 x 3
135 x 2
150 x 1
160 x 5 x 5
       x 1 x 3
just to play with technique

48 kg belt squat
8.10, 12, 14

strong

floor pushups
50
45
30 ack!

laterals
3 x 8/8 with 15

BW 173.2
BF 13.5




Sunday, May 26, 2019

Hard slow ruck

This was tough. Nice cool morning though but my legs were heavy and slow :) I got through ten laps before it started to rain and it saved me. I was 1:50 in and that was enough. Ended up talking to too many people throughout the ruck and that slowed me down.

I think I'm just at the ass end of some very heavy work and ready to bounce back in recovery soon.

I hope

50 lb Ruck
10 laps
1:50
RPE 9
6 squat stretches

BW 172.2
BF 13.5


40 kg One Arm Swing 10 x 10/10,pistol practice, wt pushups, laterals



This was TOUGH, and I don't know why. After set four I was really wondering if I could finish all ten sets. I knew I could do it but not sure if I could with the power output I wanted. turn out I could but man I was close to hurling the last three sets!

Felt strong though but my system just hasn't been right all week and not sure why. Could just be close to over training but again, I feel strong. Weird

Hard to imagine I did 17 weeks of 10 x 10/10 with the 48! Of course I felt like i was going to die during those workouts as well

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 9.5!

Pistol practice
4 sets of 5/5

getting better all the time strength wise not sure about balance tho in un assisted

Wt pushups parallel bars
bw x 10
53 x 10 x 3
strong! back up to 12 reps next week

Laterals
20 lbs x 3 x 8/8

BW 170.8 !
BF 12.9 ( bath)
W 57.8

about time! But even at this weight I am just bigger overall. Even legs and hips!



Thursday, May 23, 2019

Back to full ruck



On the right day, too :) Not bad today as the heat as settled in. We'll see if it last but I have to get used to it either way. Definitely a strong mind today for a change :)

50 lb Ruck
6 laps
55 min
Last lap : 7:30  not bad at all considering
RPE 8

BW 172
BF 14.9!!!
W 56.4

not sure what's up with this. but glad bw is down. need to be 170 soon

Wednesday, May 22, 2019

De Load 20kg Speed Swings 30 x 8, 107 lb press 10 x 3, walking lunges, laterals

Pretty beat up definitely and was looking for some lighter work. this was perfect

20 kg speed swings
30 sets
8 reps
240 reps
10,560 lbs
RPE 8.5

high effort was just from tired, tight muscles. Energy was low too

this was pretty easy but I definitely dialed back the power. about 80% power.

Press
107 x 3 x 10 sets

did not find a groove on this. wore the lower heeled adidas and it's a definite no for presses now

walking lunges
4 laps of 40
slow and deliberate

these felt good

laterals
3 x 8/8 with 15s

BW 173
BF 14.3
W56.9

1pm
BW 172
BF 12.7
W 58.9

weight is coming back under control

Monday, May 20, 2019

190 lb Press, 205 x X, 135 x 14 (PR) , 44 kg belt squat, floor pushups, laterals

Totally solo today and pretty tired from the last week of heavy stuff. Feel strong but not much zip. Definitely wasn't in the mood for 5x5 with anything much less 170 so I decided to take a weight and see. Plus, I woke up at 174 lbs!! ( tTOO much ) and decided I could put that mass to work
At least there wouldn't be much volume

Standing press
65 x 5
85 x 3
105 x 3
135 x 2 strong
155 x 1 solid
175 x 1 sloppy, loose. didn't give me much confidence
190 x 1 SMOKED! Easily the best heavy press I've done. The cleanest start to finish


205 x Miss ack. Just not set up right plus not much gas in the tank CNS wise.  BUT I wasn't committed either and wasn't hips forward enough

205 x X but better


But I can see it in the video now, at the sticking point I can't hold the static arch and my hips give a bit and the bar stops going back. No go. Pretty much just too tired in the posterior chain. No big deal I will get it

135 x 14 PR


I saw a video where Omarsulf ( sp) was talking about doing 20 reps with 135 lbs in the press as some kind of manhood rite of passage and it made me wonder  how many I could do if fresh?
My best has been just 8 reps after a tough press workout

Cam has done 12 so I was shooting for that at least. I was very pleased with this

44 kg belt squat
Probably did this weight last week, couldn't remember and too lazy to check
x 10.12,14,16

legs were tired but worked well. A lot of this weightgain now is legs and hips too. Definitely not fatter

Floor pushups
50
40
35

better than last week

laterals
2 x 10/10 with 15s

just dead

4 am
BW 174.2
BF 13.2 

1 pm
BW 173.0
BF 11.3
W 59.3

I like those numbers much better

time to eat and rest

Sunday Ruck: Wet

This went well despite being soaked for almost all of it. It was warm out or I never would have hit it in the first place. I missed thursday's ruck as it rained on me as I started and I wasn't dressed for it and it was cold so I  came home

determined not to do the same on Sunday so I covered the pack and headed out.
Legs felt good despite the Sat beating with the 68 kg bell but I could tell I was tired.  I walked til I got cold which ended up being 9 laps, or 1.5 hours.
It would have to do. the air was cool and crisp and it was just beautiful out. Overcast and stormy, just how I like it

50 lb ruck
9 laps
6 squat stretches
1.5 hours
RPE8.5

BW 172.8
BF 12.8

Saturday, May 18, 2019

68 kg One Arm Swing with transfer( first time) pistol practice, wt pushups laterals



This went perfectly. Body felt fine, warmup went well, mind set was solid, no distractions AND the weights felt light. The grip was especially solid. Easily the strongest ever with this weight. Good timing

This was a big mindfuck for me. I was really worried about catching it wrong and tweaking my back or my groin. It's just such a freaking HUGE piece of iron to be throwing around. Not a lot of margin for error. Just had to keep reminding myself to just do it exactly as I've done a million times and it worked just like that. It is ONLY twenty lbs heavier than the 60 kg which doesn't scare me at  all for transfers. It's twenty but only twenty, lol

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
44 kg  x 4/4
48 kg x 4/4
60 kg x 5/5 x 3 sets
68 kg x 4/4 x 4 sets
60 kg x 5/5 x 3 sets
60 reps with 60 kg 7800 lbs
32 reps with 68 kg 4800 lbs
12,600 lbs total

Pistol practice
4 sets of 5/5

felt strong still keeping head more "up" than before and that feels stronger

wt pushups parallel bars
bw x 10
53 x 10 x 3

lovin this grip

laterals
3 x 8/8 with 15s

bw 171.5
bf 12.5
w 58.2  ( bath)

Wednesday, May 15, 2019

20 kg Speed swings 16 sets of 8 ,Press lockouts 225 x 1 x 4, walking lunges, laterals




Started off with speed swings, by myself as both guys are out of town. Was fine.

20 kg Speed swings
36 sets
8 rpa
228 reps
12,672 lbs
RPE 6.5
18 min on the clock

fast ( both bell speed and total time of rest) and powerful

Press lockout
 as above and
205 for double



95 x 3
135 x 3
155 x 2
185 x 2
205 x 2
225 x 1 x 4 sets

this was very interesting . the third set of singles I barely made it although the previous sets were pretty, well, not easy, but not hard. but heavy and I didn't want to risk anything because as we all know it's not until tomorrow that you know if you jacked yourself up or not

Next time I will try one pin lower I'm betting it will be TONS harder

Walking lunges
 4 laps of 40 steps
these felt great. legs and lungs good

Laterals
20 lbs 3 x 8/8

BW  172.8
BF13.7

1 pm
172.2
11.7
58,9

post bath


Monday, May 13, 2019

170 lb press 4x5, 2x3,44 kg belt squats, floor pushups,laterals



Pretty flat today for the workout and I only hoped for 3x5 and 2x4 so I can't be upset with this workout but it was DAMN CLOSE to all five sets. The fourth set of 5 was strong and the first three sets of the fifth set were ok but I was getting leg/hip tired fast and they didn't hold.

The good news was that I almost got it on a so-so day.

Press
65 x 5
85 x 3
105 x 3
135 x 2
155 x 1
170 x 5 x 4 sets, 3 x 2 sets PR

I even felt good on the last set of 3 and thought I still might pull off a five but just shot

44 kg belt squat
10,12,14,16
 best these have felt in awhile . very smooth

Floor pushups
50
40
35

tough from the start. Triceps were pumped and tired from the get

Laterals

3 x 10/10 with 15s

BW 172.8!
BF 12.4

1 pm
BW 173!!
BF 11.4!!

growing like a weed. Mainly upper body. body fat has pretty much stayed the same for last 7 pounds
All upper body, lol


Sunday, May 12, 2019

50 lb rucks Thursday and Sunday



Forgot to post thursday's ruck. It was hard and hot and I only got 5 laps in before I decided it was enough. Each lap wasn't too hard but I just was beat and didn't need to push any harder, plus I was wondering if 50 lbs was too much. Hard to believe just 2 lbs could make that much difference but it turns out I was just tired.

Today's ruck the weight felt fine.

Sunday Ruck
50 lbs
12 laps
1:55 min
6 squat stretches
RPE 8.5

lots of rest stops to let the legs circulate, they were loading up a bit. but the back felt fine and the ruck weight did as well
Not quite as cool this morning, muggy and humid but it got done and, as usual, the later laps felt fresher and were faster than the early, warmup laps

BW 171.8
BF 13.4



Saturday, May 11, 2019

48 kg One arm swings 10x10,pistol practice, wt pushups, laterals



This was tough on my grip. Everything else was strong but left hand grip was a medium challenge. I dropped the clubbell work as I know that's the cause. Bummer, as I really like playing with them but I can't tolerate any exercise anymore that my body rejects. Not going to do it. No reason too as there are SO many alternatives AND, if your body says no you're not getting any benefit from it anyway.

Power was decent though and legs/hips felt strong

One arm swing
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
36 kg x 4/4
40 kg x 5/5
48 kg x 10 x 10
100 reps
10,600 lbs

Pistol practice
4 sets of 5/5

took a few sets to warm up.

Wt pushups parallel grip
bw x 10
53 x 12 x 3

these felt great! nice to get the reps back too

laterals
3 x 8/8 with 15s


BW 170.4
BF 12.4
W 58.7  post bath

Wednesday, May 08, 2019

20 kg speed swings 34 x 8, 105 lb press, walking lunges, laterals

Hard one today, got off to bad start, delayed, and lost the mind set. Got all the work done but it was hard to focus on details

20 kg speed swings
34 sets of 8
272 reps
11,968 lbs
RPE 8

this wasn't that hard and the reps weren't that bad either.

Press
105 x 3 x 10 sets

working on getting the mat right. going to tear out the carpet and put the mat on the concrete. Played with rack height and lower heeled shoes. WHY? why mess with what got me 200?  back to the metrics and gear I used that got me here.

but taking out that old shitty carpet will be great

walking lunges
3 laps of 40
distracted should have done 4

laterals
 3 sets of 8/8-6/6

mind was gone

BW 171.2
BF 13.3

interesting that bf was down

ok another day :)

Monday, May 06, 2019

170 lb press 5 x 4 PR,225 lb setups,40 kg belt squat, floor pushups, two hand arm cast, laterals



This went great. I solved the problem of the split carpet with a new shiny new 1/2" stall mat. I do have to re adjust my setup just a bit though as it essentially lowered my bar by 1/2" but once I realized that it was ok.

Still have to be mindful of it but I love the mat!

Standing press
65 x 5
85 x 3
105 x 3
135 x 3 !
155 x 1
170 x 4 x 5 PR. Not bad at all , and only two slower reps but overall excellent. If i want 5x5 though I will have to clean it up next week on the setup

205 setup


this was revealing as I didn't get much right. hips weren't in front enough, breathing was wrong and you can see on the video I was losing total body tension and wobblying a lot. I also have to be sure to ACTUALLY BE IN THE POSITION TO PRESS IT!  Not just hold it. BIG difference! Hips much more forward and more arch

225 setup


better but still a HOLD not a setup for press

it'll come, first time out. Good news, was the weight did not feel heavy on me

40 kg belt squat
10.12. 14

legs are dead!

Floor pushups
55
40

thought I would have 60 on first set. arms shot

Two hand arm cast
2 x 10/10 with 20 lbs

not sure about this. perhaps once a week for awhile. left wrist not happy.

laterals
3 x 10/10 with 15s

BW 171.
BF 14.2
W 56.7 ! low!

Sunday, May 05, 2019

50 lb Ruck!

Decided to up the weight back to the original goal weight of 50 lbs.  It's unbelievable what 2.5 lbs can feel like lol.

It definitely felt heavier but I was tired this morning too. Legs were a bit heavy from yesterday's carnage. But in a good way ,lol

took my time this morning and it there was a nice cool breeze, just like I like it . Perfect rucking weather


50 lb ruck
1:55
12 laps
6 support squat stretches
RPE 8.5

BW 172.4 uh oh!!
BF 13.4

time to slim down just a bit :)

Saturday, May 04, 2019

44 kg One Arm Swings 10 x 8/8,pistol practice/ shield casts, wt parallel pushups, laterals



this went great. Felt relatively light, too. Power  was good as well as between set recovery and wind.

One arm swing
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 8/8 x 10
160 reps
15,520 lbs
RPE 8

One arm shield casts 10 lbs/Assisted Pistols
3 x 8/8, 10/10, 12/12
3 x 5/5

both much better, going to go to 15's next week and keeping my head up on the pistol is making things better, go figure

Wt parallel pushups
bw x 10
53 x 10 x 3

time to make this grip shift. between the two press workout and two pushups the overgrip was making delt/ pec tie in too tight
Much better stretch here and no feeling of bicep tendon at all

laterals
3 x 8/8 with 20s

BW 171.8
BF 11.4 ( bath)
W 59.2

Friday, May 03, 2019

5 lap ruck

got a late start and have been CNS fatigued so I wasn't even going to go, just take a rest day. But tracy was there to go so I did a short one. felt better after

Hot as hell though but didn't bother me too much; must be starting to get in shape

48lb Ruck
5 laps
45 min
RPE 7

BW 171.6
BF 13.4

Wednesday, May 01, 2019

20 kg speed swings 30 sets, Press,walking lunges, laterals

Back off day and I sure needed it. the bell didn't feel heavy but my legs did. 30 sets was hard just as I was tired. But I backed off mentally and just checked the box. Did the work


20 kg speed swings
30 sets of 8
240 reps
10.560 lbs
RPE 9

each rep did have decent height and power though, and my groove felt very solid. I pretty much went auto pilot

Press
105 x 3 x 10 sets
Really focused on hip set up and unracking

fast and strong

walking lunges
3 laps of 40 steps

dead legs,
enough

laterals
3 sets of 8/8

done
BW 171.4
BF 13.9

rest and eat