Monday, September 23, 2019

135 lb press, pistol ladder, floor pushups, laterals



Last workout before trip. Feel fine physically just haven't traveled in awhile and it's such a different groove than my normal life. It's been forever since I took a big trip it seems

Standing press
56, 85,105 x 3
135 x 5 x 5

strong but not easy. worked on  just getting into my back arched start position and pushing from there instead of trying to lay back more as I push. the heels seem to put me in the optimal/maximal arch position to press from. More key is glute/hip drive and bar direction. Also played with really finding my lats again at the start

Pistol practice ( stick support)
2/2 x 2
3/3 x 2
4/4 x 2

all from bottoms up start
feeling stronger in the bottom all the time

Floor pushups
3 sets of 40

 backing off. easy peasy

laterals
3 x 10/10 with 15s

BW 172.2
BF 13.5

Sunday, September 22, 2019

Solid ruck

Well the hip issue resolved itself and the glute/hip feels 100% normal today thank goodness. that gave me a fright. But I thought I better take it easy today just to be sure as I have just one more day before going to teach in Croatia.
Really don't want to be limping around there,especially on my good leg!!
But it was cool and brisk and perfect weather this morning and all systems were go. Legs felt light and loose and pace was decent

48 lb ruck
9 laps
7 squat stretches
1:30 min
RPE 7

BW 170.6
BF 13.9


Saturday, September 21, 2019

Standing Press 205 x 0 x 3,20 kg speed swings, laterals

 I was hoping that this would be a good last workout before I leave for Croatia but it was just so so. Plus my right hip was yelling at me for who knows what reason and that worried me with such a big trip coming up.
Not sure why but the right hip flexor was super tight at the very top and I guess inhibiting the right glute which was feeling "pulled" for no reason even lying down! So the femur head wasn't centrated and I've never had to deal with that in myself much less on my strong side

Still didn't feel right as I warmed up but it kept feeling better the heavier I pressed and by the end it was back to normal.

I used the Innov8 shoes for the swing and a slightly wider stance

I think I have reached terminal Oly shoe use and athletic swing style and need to re include some barefoot training again and some work in a pure hinge style.And some flat foot squats (goblets)
What I did was necessary but now the physical balance has shifted too much I feel and I need to include more pure hamstring swings as well
Most of the issue is actually coming from the popiteus and not getting enough load on flat foot and the subsequent heel down knee lockout

So
Saturday
Press with Reebok shoe ( this is actually perfect for this but still have to adjust the technique with it)
Speed swings Barefoot ( vibrams toe shoes)  slightly wider stance and classic hinge style


Monday
Light press reebok shoe
pistols reebok shoe ( perfect for this as well)

Wednesday
Heavy swings Innov8 medium heel
Goblet squats Vibram toe shoes

Standing press
65,85, 105 x 3
135 x 3
155 x 1
175 x 1
195 x 1 ( solid groove but not particularly fast or light )
205 x 0 x 3 attempts

used the oly bar and that didn't seem to help surprisingly. Or a mistimed the 'whip" but I don't think that's it. Too distracted by the trip and the hip
135 x 14  one rep shy of pr tie of 15, thought a second about really grinding to get 16 but dropped the idea immediately. Just no oomph

Speed swings ( innov8s )
30 sets of 5 on the :30
hip was "there" just a wee bit but it warmed up well. wider stance and more hinge style but still athletic. didn't want to risk anything too new this close

laterals
3 x 10/10 15's

BW 170.5
BF 12.5
W 58.

wow that's light. that also did not help

took video but they got deleted by accident. nothing really to look at

ok ruck tomorrow and see how the hip does

Thursday, September 19, 2019

Probably the best Thursday Ruck ever.

This was just a dream. So so easy. Got a little cooler out with a bit of a breeze but the main thing was I slept so well last night and all systems were go.
Pretty much on autopilot from the start and it was just easy.
Nice to know it's possible
Body was just fine from yesterday too.

48 lb ruck
6 laps
50 minutes
RPE 5 !!

BW 172
BF 13.6 !!

Wednesday, September 18, 2019

40 kg One Arm Swings 10 x 8/8, wt pushdowns, standing lunges, laterals



This went very well. Solid speed and power and fast pace between sets ( just two of us). Especially considering I slept about 3.5 hours last night as a police helicopter circles over head for literally hours yesterday afternoon until 2 AM!!!

Surprisingly I didn't feel too bad today ( four coffees helped)

40 kg One Arm Swings
10 sets of 8/8
160 reps
14,080 lbs moved
RPE 7.5

Wt pushups
bw x 8
53 x 3 sets of 8

a little deload before Saturday's max attempt

Standing lunges
3 sets of 10/10 bodyweight

couldn't get to the lawn so I did these and have to say I really like them Weighted next time

Laterals
3 x 8/8 with 20's
strong

BW 173
BF 13.5

Monday, September 16, 2019

135 lb press 5x5,Pistol practice ladder,floor pushups , laterals


Swapped out the York olympic bar for the Texas Power bar to see if it would give me a bit more 'bounce' at the start. Really shouldn't at all, even with 225 lbs much less 135 but I could feel a slight difference today and the thinner diameter bar felt better in my grip than last time when it seemed to make it harder to grip tightly
Today, it was easier. I'll take it/

Plan on taking 215 out for a ride on Saturday as I will be in Croatia teaching an  SFG the next week and will miss training and I'm sure it will take me a few weeks at least to get back to the strength I'm at now so why not. Everything's been a PR lately at high weights so I should be able to get 215 on the books

Timing and technique felt spot on today
 Press

65,85, 105 x 4
135 x 5 x 5 all paused

very very solid

Pistol practice ladder
1/1 x 4
2/2 x 3
4/4 x 3


Floor Pushups
2 sets of 50
1 set of 51! PR

wow these felt great

laterals
3 x 10/10 with 15s
strongest ever

BW 173.2
BF 12.3!

Sunday, September 15, 2019

Fast steady state ruck. Autopilot.

Great ruck today. All systems were go. My legs felt loose, strong and fast and held up that way for all twelve laps!
I expected them to start getting heavy after ten but no problem. Haven't felt that in forever.

And I basically hit auto pilot right from the start and just cruised it in

As always it helps it was cool and overcast with a light breeze. Perfect for me to go harder in as well.

Just a really nice ruck and the pace was solid for all 12 laps

Didn't take a test lap and not sure I'm going to anymore. It forces me into a gait that's really not normal  and I don't think I could ever maintain for more than one or two laps tops. If I want to concentrate on speed I should concentrate on getting the 12 lap time lower as I can

We'll see,

48lb ruck
12 laps
10 squat stretches
1:50 min !
RPE 6.5 !

BW 171.2
BF 13.2 ~

the beard at 10 months in!

Saturday, September 14, 2019

190 lb Press 4 sets of 3, 1x2 3/4, 1x2 PR! 24 kg speed swings, laterals



Pretty freakin strong today. The fix to unracking the bar worked for not taking my biceps tendon out at the start and everything else worked well; including my mind and my self talk! Got out of position a bit on the third rep of the first set and only got 3/4 but it didn't stop me from getting the next four sets of three

The last sets lockout was iffy so I took another set and got two.

It was just a year ago that I missed this weight for a single and now I'm doing triples and 16+ reps in one workout with it! I'll take it



Press
65,85, 105 x 3
135 x 2
155 x 1
180 x 1
190 x 2 3/4
       x 3 x 4 sets
       x 2

24 kg speed swings
5 reps every 30 sec
150 reps
RPR 7

pretty strong and explosive today. cardio strong

Laterals
3 x 8/8 with 20's

BW 171.2
BF 13.8
W 57.2

Thursday, September 12, 2019

Heat lamp ruck

Ah, another nice 90 degree ruck under a scorching heat lamp sun. ack.  But the good news was that I felt great and despite  just enjoying one second of it other than being able to walk, my legs and lungs felt great and it wasn't that hard to keep the legs going.
If I could have just had that heat lamp off my face.
Having to wear a hat to keep from getting skin cancer on my scalp and nose doesn't make it much easier too.
Have I complained enough?
It got done and I felt good.
That's plenty

48 lb ruck
6 laps
55 min
RPE 7

BW 171.8
BF 13.9

Wednesday, September 11, 2019

60 kg One Arm Swings 10x5/5,wt pushups, waking lunges, laterals



I wouldn't have given two cents for todays workout given how I felt 24 hours before. My traps neck and upper back did not like those close floor pushups nor my left biceps tendon the 15 presses I did before figuring out what not to do to inflame it.

Not a great nights sleep and weird nervy pain throughout. Great.
But I think it was just my body seeking neutral and bouncing around trying to find it as I kept feeling better and more "square and plumb" as the day went by and by time I got to training I felt great with NO joints talking to me at all!

So freaking weird but I'll take it1

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 4/4
60 kg x 5/5 x 10
100 reps
13,200 lbs
RPE 7.5

Left wrist and shoulder were FINE! Perhaps the best in forever and grip was no issue at all! Left TFL and right glute were 100% normal as well. So weird.
AND the Reebok Legacy shoes were perfect too

First time swinging the 60 kb in them and they made me feel like I was glued to the ground. Crazy stable and the heel height is literally ideal. Balance is great and quad activation and lumbar curve is just where I want it
Couldn't be happier
Plus it makes me an inch taller ,lol
Wt pushups
bw x 10
53 x 10 x 3

shoulder was fine,. going to use these on rep days as well as weight. no more floor for ahile

Walking lunges
3 laps

BEST my knees and hips and quads have felt doing these in months! so freaking weird

I did start 7-8 benzoflavone adaptogen two days ago and I wonder if that's making the difference?

I've used it and like it before but it's been months.

laterals
3 x 10/10 with 15s

BW 172.8
BF 13.9

Monday, September 09, 2019

135 lb press 6x5,pistol practice, parallel floor pushups, laterals



 I KNEW there was another piece of the puzzle and I thought it was about 'laying back' on the descent on these paused reps but it was earlier in the chain than that.
I realized that one thing I was doing wrong with rep set press was letting my elbows drop a bit on each rep and or the first max rep.
SO I decided to really focus on that; on swiveling my elbows up as I unracked the weight and on each rep prior to pressing.
But that's also's what caused all that bicep tendon grief on Saturday it seems and it started back up today with just light warmup weights

Then, I realized I had been down this road before last year when I was in the other rack and the problem was just that, leading with the elbows. SO I cut that shit right out and the rest of the sets went fine. Just a strong lack back and then press

The only thing harder than figuring something out is remembering to do it!

65, 85, 105 x 3
135 x 6 sets of 5 ( two single rep sets as false starts til I realized the technique problem)

Pistol Practice


3 sets of 3 like this above. these are feeling better all the time and I do like this front/stick self spotting.
First time doing this in the reeboks and they were perfect.

Parallel pushups on dbs on floor. close stance
35
35
30

whew! this COOKS my triceps and doesn't work my shoulders so much. PERFECT! The close hand space helps too. Wider on Wednesdays

Laterals
3 x 8/8 with 20's
strong! wrist better

BW 172.8
BF 14

Sunday Ruckings

Nice and cool out this morning and it started off just fine. The first hour was strong and crisp but then the legs got a bit heavy and it got hotter,not the strong finish I was hoping for. Ended up saying hi to too many neighbors and had to hustle to get the 12 laps in in the two hours. Ended up with less squat stretches as a result

48 lb ruck
12 laps
6 squat stretches
2:00
last lap 7:02 !! dammit!
RPE 8/9

BW 171.4
BF 14.5

Saturday, September 07, 2019

187.5 Press 3x3 PR, 185 x 2x2 , 24 kg speed swings, laterals



Well this went perfectly! The shoes made a huge difference and that translated to the strongest press position I've ever had. Gave me a lot of confidence too
Going to pauses and triples only worked too
The only thing I have to change now is the descent after each rep- I have to remember to lean back a bit first, as if I was going to do touch and go reps, or my left biceps tendon yells at me. But, other than that everything went the best ever!

Press
65, 85, 105 x 3
135 x 3
155 x 2
175 x 1
185 x 2 x 2
187.5 x 3 x 3

this was the plan, if 185 went easy go up to 187.5 for a pr. and didn't have to grind on any of the reps! that's a first

Next week up to 190 for trips


24 kg speed swings
30 sets of 5
150 reps
RPE 7

the shoes worked perfectly for these too, which had me a bit concerned. Got my onto my big toe without having to force it at all, AND could get back to the heels for the lockout. Perfect. Except, the heels are still silver, lol :(
Laterals
3 x 10/10 with 15s strong too

BW 171.6
BF 13.1





Thursday, September 05, 2019

Strong Ruck

Got the hip issued resolved. Lots of SMR with Rec fem and stick work, piroformis release with small super nova, rumble roller for adductors and IT and lots of hip flexor activation isometrically and then moving into primitve squat pattern stretching

Also included cossack squat stretches which I have been avoiding. No longer  adductors have to stay open and strong.
Also banded hip flossing helped a lot after the SMR
By the time I got to the ruck hip flex pretty normal thank G-d

48 lb ruck
6 laps
55 min
 No timed laps ( not going to push it )

BW 171.6
BF 14.2

whew, that was a wake up call that heavy swings on Wednesday afternoons are NOT the same as Saturday mornings. DO NOT GET DISTRACTED!

Wednesday, September 04, 2019

48 kg One Arm Swings 10 x 6/6,Wt pushups,walking lunges, laterals



Tweaked my adductor on set two compensating for my left wrist ( anticipating a hard grab) on the right to left transfer. Nothing bad but I've never done it before and it's because I lost my pre training focus worrying about getting my oly shoes delivered on time. Got pissed off and I believe it cost me! Nothing bad and a good reminder of how great I've had in on injuries for quite awhile and not to let my bodymaintence get too low in volume!
I'm getting the big pieces but probably need more details

Bummer too because I felt very strong and the weight felt light, probably another reason I lost a bit of focus

Decided to start the rest of the sets on my left arm so I didn't have to test it on the transfer. It was stupid enough to continue the workout.

One armswings
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 3/3
48 kg x 6/6 x 10 sets
120 reps
12,720 lbs
RPE 7 ( tweak aside)

Wt pushups
bw x 10
53 x 10 x 3
very strong

Walking lunges
3 x 40 steps
no problem but was ginger. Felt it but it was not getting worse at all

Laterals
3x8/8 with 20s

BW 172.6
BF 13.8

Monday, September 02, 2019

125 lb press practice/pauses,pistol practice, parallel floorpushups, laterals



Really good session today, learned lots and got to put them in practice right away. Presses were all paused, every rep of every set. Basically 25 singles in sets of five. I think this will be the way forward as getting better at the skill of heavy five rep sets does not seem to transfer well a single. Especially since I have the habit of fucking up my first reps, especially new pr weights, with stunning regularity.

We'll see how this pans out  with 185 on Saturdays but I think it will. Heavy sets of 3's and then onto multiple sets of singles. Lighter fives on Mondays

Get my new Reebok Legacy lifting shoes Wednesday and this have the highest heel/ heel-toe drop of any modern shoe, 22 mm which is a true 3/4 inch heel. I'm closer to half inch now and I think it will really help both my press and my swing positions but we will see

Press
65, 85,105 x 4 paused
125 x 5 x 5 all paused.

Pistol practice , concentric start
2 x 3/3
2 x 4/4

used stick in front support for help and balance and only needed one finger on each hand. these are really getting stronger!

Knuckle pushup 1 x 3 Yeow!!1 triceps
parallel pushups on DB handle 2 x 30

wow! wanted to move away from flat palm as it seems to really get my left pec tendon/bicep tendon going every time now and the parallel wt ones dont and MAN did these fry the tri's!! Just want I want and what I hoped for.

The knuckle version was ok but I think the DB one is safer for the bones of my hand. My tri's got cooked fast!

Laterals
3 x 10/10 with 15s

BW 171.6
BF 12.3  ?? !! wow!

Sunday, September 01, 2019

Sunday Ruck

Surprisingly strong ruck today. Legs and back felt loose and solid, took lungs a bit to open up but they did ok. Not too hot and that always helped

48 lb ruck
12 laps
10 squat stretches
2 hours exactly
6:55 last lap! not bad at all and no jogging! Very decent

BW 171.6
BF 13.5


185 lb press-1x3,2x4,2x2,1x3, 24 kg speed swings, laterals



Was all over the place! should have been better but at least I got the two sets of four. Decided, during warmups to open my foot stance up a bit and it helped,  much more stable and that was good. Most of the issues getting the extra reps were from breath, running out of air.
the first set of three was really strong but belt was too tight and ran out of air. But groove was good
Second set four reps were very strong, loosened belt
third set barely got four, now I realize my elbows do not go up enough on rep sets and this cost me
Third and fourth sets of TWO! were that problem
Then just hit it right and got three on sixth set

I think I need to drop back to sets of three only BUT pause all reps. That will give me the first rep practice I need to do a heavy single.The techniques for touch and go rep sets are much different than a heavy single

This is the big takeaway from this workout. Next week 5 x 3 with all pauses. And pause all reps on Monday's light day too

24 kg speed swings
30 sets x 5
solid power
15 min
150 reps


Laterals
3 x 8/8 with 20's strong

BW 171.6
BF 13.3 !!