"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Got out a bit early today to take advantage of the cooler temp and it's good. Everything fell into place today and the legs felt light, loose and strong.
Lungs were good too and the 12 laps went by strongly.
Hard start but then cruised into a nice landing
Everything felt good waking up just not super mentally into it
Got there though, the freakin bell's heavy
One arm swings
44 kg
10 sets of 8/8
160 reps
15,520 lbs
RPE 8
height and power felt good. that was the focus, as much float as possible too
pistol pratice
3 sets of 5/5
not really good. played with light kb in rack position as well as extended arms to see if it would help balance but it didnt'
Legs are still tired too
wt parallel pushups
bw x 12
53 x 12 x 3 sets
easiest they've been in along time
This went well. Cooled off a bit today which helped. Haven't done 40 sets in what seems forever but the plan of last week's de load seems to have helped. More than enough in the tank to keep full power on all reps for all sets. Plus we were truly going fast. I go you go at about 13 seconds per set and rest period.
Cardio was challenging as it needs to be but I could keep pace
20 kg speed swings
40 sets of 3
320 reps
14,060 lb
RPE 8.5
Standing press
127 x 5x5 with pauses on first and fifth and last set all pauses. tired but groove was good
What a perfect freaking workout. Strange too as I forgot my supps before I left for the first time in, well. forever. I've never forgotten them and it actually got in my head for a second that it might affect today's session but then I decided it wouldn't. And of course it didn't. I hit on all cylinders today and there was very very little mental chatter as well.
Love that and it's always a sign that things are going right. I could feel the checklist instead of thinking it. and all the positions just felt ON.
Press
65, 85, 105 x 3
135 x 2
155 x 1
175 x 3 x 5 PR
ALL super strong and fast reps
135 x 15 ties pr. Shit I thought I would get at least 16, just out of gas.
36 kg belt squats
4 x 15 non lockout
loving these lighter higher rep squat sessions. just what I needed for a change
floor pushups
3 x 45
amazing! I never thought I could get all three sets!
laterals
3 x 10/10 with 15's
even these felt strong
Dropped the pack weight just two pounds and swear it makes a difference, lol! Or, I'm just getting in shape but either way it was a strong ruck almost the whole way. Last two laps were a bit tired but no problem either
Last lap : 7:24 Not bad. Correlates to 16 min mile which is a bit faster than I was walking the entire time
48 lb ruck
12 laps
8 squat stretches
1:55 min
RPE 8
Last lap time : 7:24
Now this is what volume day is supposed to feel like! Fast strong and powerful and good recuperation between sets! The last time I did this workout last month I thought I was going to die! this was much better. Great bell float, height and speed/power, plus hardly winded at all between sets.I can't believe my cardio/heat conditioning has gotten that much better so fast but it seems to be the case. Even in my rucks. I'll take it
One arm swing
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
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs work
RPE 7.5
Pistol practice
4 sets of 4/4 getting closer still to a full non assisted pistol! barely a one finger spot
Was going to de load today and or even skip the ruck as I am still road hard, put up wet.But I slept well and felt good and decided to go for it. It was solid. Mind was as good as it's been in months. Determined and focused and not getting attached to the pain. Or the dead, hot smelly air. Man I hate rucking midday.
And I think I'm going down to 48 lbs as I just don't seem to be truly adapting to 50 for who knows what weird ass reason. Two pounds? Really?
We'll see. I thought by now I'd adjust.
50 lb ruck
6 laps
60 min
RPE 8
Heat index: fucking hot with dead ass air.
BW 171.6
BW 14.1 !! didn't see that coming. No real reason except it's hot
Tore up from the floor up, lol. I'm beat. good time to de load. Not tweaked at all just freakin tired and sore. Plus sleep is still shit because of the freakin' trains 3x a night. not good.
But I felt strong regardless. just took more effort
20 kg speed swings
30 sets of 8
240 reps
10,560 lbs
RPE 9
Standing press
115 x 5 x 5.
actually very good. A little lighter than last week but really let me concentrate on new technique. solid
walking lunges
3 laps of 40 sets
quads are cooked!
SO freaking happy I pulled this off, especially considering I missed the first rep! and at the very very very top of the rep.I actually thought I had this done but then it got a bit loose and couldn't recover
It was a seriously long ass grind too and I was very doubtful that I could come back and get it on the second set but then, as usual, once I miss the pressure is off and I relaxed, and then COMMITTED to giving 100% and not holding back at all and it worked!
This is a huge validation of everything I've been doing; my technique, my programming and my overall approach. Very very pleased
Plus I did it on the last day of a very heavy and demanding weekend of training. That makes it even better as I did not peak for it in the least, which seems to be the way to go for me, at least now
Press
65,85, 105 x 3
135 x 1
155 x 1
175 x 1
190 x 1 very fast!
205 x X
205 x 1 PR!!!
135 x 15 PR!!
32 kg belt squat
4 sets of 15
Deep light and fast. needed a light one, legs have been dead
Floor pushups
1 x 70 reps
wasn't going to do these at all but then I thought 'one set' .glad I got 70 but actually, for a moment, mid set thought I could do more than 90 and get another pr. Then triceps death showed up :)
laterals
2 x 10/10 with 15's
BW 173
BF 13.5
Next week start back in with 175 for 3's working up to 5x5
This was a tough one. yesterday's heavy work got me pretty stiff and sore. No tweaks but overall tired and sore so it was slow going today
No worries though, it got done. Nice and cool though, and even overcast! My favorite rucking weather
This turned out great and I was much stronger than I thought I would be. Tight right glute, tweaky left wrist and still getting woken up by trains each night didn't help but, as usual, as bad as I feel on Fridays I'm ok when Saturday gets started.
I even think the 68 kg work was stronger than the 60 kg but I think that's because I was anxious to see if I could even transfer at all right to left, much less strongly. I flip it on the r/l transfer and just go straight over the top l/r so I didn't know if that would be a problem. Wasn't :)
Plus my overall grip strength today was at an all time high.
The tape must've helped
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 ( that's actually a lot of work just to get to the work)
60 kg x 5/5 x 5 50 reps, 6600 lbs
68 kg x 4/4 x 5 40 reps 6000 lbs
90 total
12600 lbs total
Pistol practice
3 sets of 4/4
legs a bit sore already
This was a tough one but my mind was good, for a change, and I did not suffer.I was determined, again for a change and I could feel the heat conditioning already getting better. But mainly it was my mind, I didn't fight the heat or have to shut myself up from trying to talk myself into doing less. I had no excuses and I just relaxed into the suck more than I have in forever
Hope it's a trend
Legs were dead and I was tired but I just motored on slowly
Shitty nights sleep; too hot too sweaty to fall asleep easy and ended up with just 5.5 hours. Yack. Long day too, but, as usual you can never tell how a workout will go by how you feel going in and this was not exception, it was strong :) Nice surprise. Not easy but strong anyway
20 kg One arm swings
36 sets of 8
288 reps
12,672 lbs
RPE 7.5
100 degrees !
Standing Press
127 x 5x5
this felt great. realized I have to lean back FIRST before the arms lower after the first rep. this puts me exactly in the right position to the next rep. Can't lower arms and lean at the same time. Back first.
Walking lunges
3 laps of 40 steps not bad
Laterals
3 x 10/10 with 15s'
false grip takes pressure off biceps tendon
This was weird. Hard day. Little sleep last night with 100 deg heat, long ass train horns, bad allergy attack and overall fatigue! So, all things considered it was a great day but I shouldn't have missed the 5th rep on the first set.
Forget Glenn's crucial form critique as I have to stay back as I lower the bar. I didn't and lost the bar forward
But I fixed it and got the next four sets no problem and one set of three to punish myself
Plus I was light! 171.4!! didn't sweat it all off as hydration was good but that was weird
Press
105 x 3
135 x 2
155 x 1
170 x 4
x 5 x 4
x 3
set four
68 kg belt squat ( pr!)
6,9, 11, 12
these went great. a much short ROM but hits the leg in a few place but overloads the lockout more as well
like them. they are in the mix I really wasn't ready for high reps today
These went great. Strong and fast (only two of us) and grip held well after the first two sets ( and really SET my grip) but lungs and power were solid
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 10x10 ( one arm per set)
100 reps
10.600 lbs
RPE 7.5
Pistol Practice
4 sets of 5/5 new self spotting technique. these are the closest to doing them free yet. Getting there
A day late getting this written down( two days actually) but it got done. Not a bad one either. Not super fast but legs felt decent, and , more importantly, my mind was solid
50 lb ruck
6 laps
55 min
RPE 8
BW 173.2
BF 13.4
it was hot but slightly breezy and that always helps. legs starting to come back around
The heat was turned on! Mid eighties easy and hot as fuck in the garage. It's been more than awhile since I did this in the sauna and I could tell. As with most things it's mental. Once i just accepted it was freaking stifling and I wasn't going to get as much air as I wanted it got better. Here's to summer heat work!
Hate but it it's true; unless you're in heat shape you're not in shape
20 kg speed swings
34 sets of 8
15:15 fast!
272 reps11,968 kbs work
17 min
RPE 8.5
Power, bell speed and swing height all good
Press
127 x 5x5
this was good held the arch and the eye line perfectly
this is much better for me than 10 x 3. Speed off the chest isn't my issue, static strength in that arch is and this addresses that much better
this went really well. Perfect weight for today and it really solidified my groove; how to unrack the weight, where to look ( UP!) how to breathe and how to initiate with the glutes out of the hole
It wasn't easy but no rep was close to missed.
Press
85 x 3
105 x 3
135 x 2
155 x 1
165 x 5 x 5 PR
Belt squats
60 kg x 8.10.12 14
strong! Legs felt great. Second time I've used this. Next week up to 68 kg . Smaller ROM but hits legs completely differently, in a good way
This image kept me going today. Not that it was so hard but my legs were dead and I was just tired. Then I saw this in my head and realized what I was doing was nothing hard at all and to just keep putting one leg in front of the other. And it was fine.
This guy Nick Bare, rucked 30 hours straight for 100 miles with the same weight I had in my ruck, 50 lbs. Two hours is nothing no matter how tired my legs are. Really. And it really helped
Otherwise it was a decent ruck. Overcast, slightly cool and breezy so no worries. Body felt good except tired; not sure why my legs have been so beat of late except that they are getting bigger and are working harder all the time. Which is good.
But they warmed up after an hour and a half so the finish was strong
50lbs
12 laps
7 squat stretches
1:55
RPE 9
BW 173.8
BF 12.9
does seem by bodyfat has dropped the last week as evidenced by both the numbers and the mirror. Seem harder and leaner all over
Started back on Shiljit and it seems to be making a difference. I like the ginseng but this feels better now
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