"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."
Ok definitely on the tired side now. Pushed it pretty hard these last four days and more loading than unloading time. Filled some time I thought I was going to have for stretching and mobilization in the AM with clients so I am behind on the full 'unglueing' of tissues. Can really tell; especially with all this uber hard leg work I've been doing. PLUS spending most of the morning squatting instead of sitting, and, today,demoing quite a bit of 100 ups, both minor and major
SO cool to be able to feel like I can run again but the legs are definitely tired now.
Got an early start too but it still was freakin' hard today.
Snatch
16 kg x 5/5 x 3
20 kg x 8/8 x 10 sets
160 reps
7040 lbs
never felt good overhead. I did have plenty of overhead stretch out time today so I can't blame that but getting my arm over my head loaded just isn't much fun anymore. Actually thinking of subbing out clubbell swipes next week to see how they would feel. They are definitely too much in addition to snatches but perhaps instead? I even put on my oly shoes and that actually made it feel better but not that much.
I'm just not sure the snatches are helping me much anymore.
Lunges
bw x 10/10
2 cbl shoulder park 10 lbs x 10/10 x 4 sets
these actually felt really good. stayed on one leg fore and aft and tried to do them in airborne lunge fashion. Knees are tired though
Shoulder sled drags
80 lbs x 250 ft x 4
1000 ft
these felt great!really leaned in and felt like I was running( no impact ) but they felt very powerful.
very tired at the end though time to eat
This was a good one. Felt strong all day with a full hour stretchout and plenty of bodyweight squats during work as my "chair" position. This is getting better all the time. Some on toes, some flatfooted. Some toes out and medium stance, some close stance and feet straight ahead.
The 24's didn't feel heavy at all today. Not in the clean or the rack or the squat. THAT has been a long time coming. Just a good day.
Double KB Front squats
2 16's x 5 x 2
2 20's x 3
2 24's x 3 x 10 sets
easy peasy. Wore the Oly shoe and it was a smart move. Felt very balanced and solid.Didn't shift at all and left leg felt as strong as right.
Belt squats ( on 20 kg plates- 1/2 deficit)
36 kg x 12 x 4 sets
these were a bit tougher after the front squats. Had to go on the plate to get the bigger bell to touch the floor. Did the first set with the oly shoe then went to vibrams. Just felt right to do so. Used tug of war style and it is really helping.
had delusions of grandeur about 15+ rep squat sets but no go. Yet. :)
Hip sled
95 lbs x 250 ft x 4 laps
was thinking five as it was very very strong, even after all that leg work but I let it stay at four. don't be greedy. tomorrow is the real test.
Make sure to get on the floor and the roller tonight and unglue things
Another solid 2 hours exactly today. Not strong but not hard. It just started slow and it's weird now that my start time the sun has already risen. I'm used to starting out in semi darkness. I prefer that. Maybe I have to get up earlier. Ah, no. :)
Eleven laps plus an extra 5 minute lengthening of the walk home and that got me right to two hours. The usual varying stance squats at the end of each lap. Hold were just about 30 seconds each as my legs were pretty tired,lol. Didn't want to push it.
Pack was same as before, thirty pounds. Legs felt much better around lap seven and eight, and I couldn't believe it could really take me that long to loosen up but it seemed to.
Feet achy at the end though.
Did NOT stretch out at all this morning, as an experiment and I think that had something to do with it. Rolling and stretching definitely act as a passive warmup for me.I need to unglue those tissues and restore the sliding surfaces if I want to train my legs at this level and every increasing volume.
The self myofascial release is as important,or more, than ever.
datsit. kb front squats tomorrow. shoulder is holding fine, which is excellent
Back to the start of the wave and this is the best this workout has ever felt. Pretty much reached the goal of doing more work than usual and feeling like I did nothing.The bell felt light, the speed of each rep faster than usual, same with recovery and power was great. This is just what I want this workout to be, fast, powerful and with power and endurance to spare.
One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs
fastest reps ever
Two kb swings
2 16's x 10
2 20's x 10
2 24's x 10 x 4 sets
easy peasy. best ever
Ring triceps extentions
4 sets of 15.
this might be a keeper. felt very good on the triceps and the shoulders didn't say a word. Continue to work the scar and the results seem very solid. big relief
The thing that has driven me the most crazy about my loss of overhead ROM over the last two years is not knowing where it came from. There was no precipitating incident( that I knew of) that would result in my steady decline of overhead mobility.
Especially with all the my self myofascial release work, stretching, mobility and intent I was doing.
But I think I've figured it out. There WAS a precipitating incident I just didn't recognize it . Three years ago, almost to this day, I had a basal cell carcinoma taken out of my chest, basically directly over the sternum. Right smack dab in the middle of the front arm line ( according to Tom Myers Anatomy Trains).
It brought a thick keloid scar that has bugged me ever since and one THAT I NEVER WORKED ON AT ALL. No one told me to massage it or work any adhesions out and I didn't.
It wasn't until the other day when I was working on my TKR scar( as directed) that I thought about working on the chest one and MAN did it burn and sting! The exact indicator of laminated down scar tissue.
As i started working on it it dawned on me that this could be the incident that created the downward spiral of overhead tightness I've been experiencing.
And as I worked it for the last few days my shoulders have indeed responded very well. First off the morning pain is all but gone AND my basic no weight overhead flexion became much improved virtually overnight!
and this is just a few days of scar work. crazy.
here's a good video on the technique and idea
today's snatch work was the kicker my overhead position was better than it has been in ages! and felt that way as well. certainly not perfect but definitely better and it was so much easier!
snatch
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 12 sets
120 reps
6360 lbs
not using the easy breathing really made it tougher on cardio as did the 90 degree heat. But no worries the power generated was worth it.
Think I going to use the 24 kg every week and just cycle the reps from sets of 5 to 6's then 7's and recycle. my form changes with the lighter bells and higher reps and I need to tailor this to the 24 . at least for now.
goblet squat
20 kg x 5 x 2
24 kg x 5 x2
BW lunges
3 sets of 10, 12, 12
Shoulder sled pulls
90 lbs x 250 ft x 3 laps
MUCH harder and we were beat from the heat but it was such a great feeling to finally understand where this restriction was coming from and what to do to defeat it. About freakin' time :)
It was a very long day yesterday. A great one but very long nonetheless and I was on fumes when I got to the bar today. Still wanted to practice the Jefferson DL and I'm glad I did.Lots of time spend in the squat position today and work and the groove keeps getting better and easier. but it also works the legs as well.
Not quite sure what to do with this lift so this was just a feel out session
Jefferson DL
135 x 1 x4
155 x 1 x 2
175 x 2 x 2
196 x 2 x 3
175 x 2 x 2
155 x 2 x 2
It reads like a lot of work for sketchy ( for my back) looking move but there was lots to try to figure out. foot position, hand position, grip, chest position, initiation forces ,etc.
But the great thing is that if felt uber easy and strong AND surprisingly square for as torqued as it looks :) the weight felt light off the ground and at lockout. This torque must counter MY torqued spine. We'll see, of course tomorrow morning but it already survived the nap and many potential new lifts don't make it that far.
Here's the rear view
and after watching Dave Dellanave's tutorial on it I don't think I am squatting down to the bar enough. I approached much more like my old DL hinge and I think with my new found squat prowess the squat approach will be better. I have to think of it as a leg move, not a deadlift.
I also think my rear leg has to turn out more and that I should use the mixed grip as my right hand kept wanting to inch out.I don't think the hands are going to end up equidistant from the knurling either. It is the quintessential aymmetrical lift it seems. It will either kill me or cure me :)
I should give kb jeffersons a more in depth look at well. Only the beginning.
2 kb front squat
2 16s x 5 x 3
2 20s x 3 x 3 sets
these felt good after I went wider and basically looked up as I descended. It helped the arch and for me not to lean in and hinge it instead of squatting. the weight felt light BUT my abs lit up FAST after the jefferson's. :)
Belt squat
32 kg x 12
x 14
x 16
x 18
all touching the floor. even with the 32 I will have to stand on plates very soon. these felt great and it's a LOT of leg work this day.Brings back good memories
sled pull
95 lbs x 250 ft x 4 laps
this was heavy and tough from the first lap. slowed the pace and went into a lower gear and I was fine. I actually hadn't felt like I had done much work today , which is the exact way I want to feel. that's the work capacity that all this heavy weight, high volume ballistic work builds..Finally getting into real shape.
As I had my Son's wedding to go to early this morning I had to get up extra early and also cut back the total time for the hike itself. It's actually a perfect time to de load given I hit the lap and time Pr last week. Walked most the hike in the dark which was cool and spooky at the same time.
30 lb ruck
7 laps
one hour 20 minutes
All systems were go after Saturday's Beast swing workout as well. Now that's a pr :)
Just glad I survived these, lol. My son is getting married tomorrow and I really didn't want to be nursing any tweak of any kind, but the workout had to get done. It turned out very well but I had to do some serious focused concentration to get it. No worries, that's the job
I didn't increase the number of sets or reps that I did last time I did these but I did transfer for the weight for all ten sets which is it's own pr. That's the hardest part for me; if I don't time the transfer right it's very easy to get pulled over. The 48 kg is 66% my 72 kg bodyweight so it's no joke.
One arm swings
16 kg x 5/5 x 3
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 4/4
48 kg x 5/5 x 10 sets
100 reps
10,600 lbs
Two hand power swings
48 kg x 5 x 5 sets
Clubbell shoulder park squats
2 10's x 15
2 15's x 15
2 20's x 20
35 lb single x 20
45 lb single x 20
these were ok but not hard enough. need a finisher for today. Next week, ring triceps extensions.
all in all very happy and I should be walking fine for Gabe's wedding :) I won't have time for the two hour ruck but I will get an hour plus, just have to get up earlier.
tough one today. Felt great all day and did a lot of stretching both upper and lower body , bodyweight squatting ( as well as a few sets with an oly bar with bodyweight) and some handstands that I actually got to touch the wall ! that was exciting, at least I can still do a wall handstand, and, on the way to the wall. I held a few decent free standing seconds as well.
I finally figured out a good place to do them at work so I should be able to grease the groove with them regularly and see if this indeed stretches out the torso and shoulders.
But I felt tired going in and when I saw I had to do 11 sets of 8/8 to progress the 22 kg snatch it seemed like A LOT of FREAKIN'Snatches to do,lol. and it was. But it was just 'work' and we got it done
I just have to focus on 'easy breathing' and it keeps my heartrate much lower and I can more easily do the reps without gassing.As soon as I powerbreathe my HR shoots way up.
snatch
16 kg x 5/5/ x 2
20 kg x 5/5
22 kg x 8/8 x 11 sets
176 reps
8624
and my shoulders were feeling SO good going in I didn't want to wreck it. so far so good but we'll see tomorrow. Overhead position looks better on film than it felt in the gym. I felt strong just not motivated, Just another day at the office and work that needed to get done.These are the workouts that count the most. The one's you just 'get done'.
Two kb front squat
these were easy weight, the 16's and I was just working on the groove and depth. Added in the olympic shoes and they felt good. will use them on Monday when this is the new Move of the Day.
2 16's x 5 x 4 sets
Reverse sled drag
60 lbs x 100 feet x 3 laps
QUADS ON FIRE!! Wow, glad I lowered the weight, this was a torch on the quads and calves. definitely stays in if I can walk tomorrow
a much need two days off coming before Beast swings on Saturday
Monday's session that is. Tried all kinds of variations on a theme instead of kb pressing and nothing worked.
Two clubbell swing overhead, one clubbell swing overhead, floor handstand, even barbell overhead press. nothing felt right.Not even snatch holds. I even tried some kb presses again with the 16 and it just isn't right anymore.
I settled on some close grip pushups to the horizontal parallel bar and that was easy BUT, it's really not progress able unless I want to build the reps and I don't. My shoulders won't like that that's for sure.
So I needed a center piece of today's routine, a theme and then I realized today just has to be a leg day. I will start with db kb front squats, which are certainly progress able but really work my arms and core more than my legs , then go to belt squats with the 32 kb for high reps which will definitely challenge my legs with lactic acid as well as my ROM.
I didn't want to focus on kb front squats before because I wanted something that will work legs more but this way I get it all. the skill and progress able strength of the front squat then the burn and pump of the belt squats then putting it together with the sled.
Will see how it goes next week but this is my best bet:
Saturday
One arm swing
two hand swing
Clubbell shoulder park squats
Monday
KB front squat
belt squat
Ring or Floor KB tricep extensions
sled
Wednesday
Snatch
Goblet squat
Reverse sled
Today
Belt squat
24 kg x 10
32 kg x 10
40 kg x 10 ( bell is hitting floor too soon!)
48 kg x 8 x 3
32 kg x 12
x 20
either I have to stand on plates or the 32 kg is largest bell I can use to maximize depth.
pistols( supported)
3 sets of 3
actually not bad at all :)
Sled drag
92 lbs x 250 ft x 4 sets
strong and easy
also, full leg and upper body stretchout this morning including 15 on bike, up to level ten and back. very strong legs are feeling very solid no problem recovering from yesterday's hike
Really good one today. Woke up rested with nothing hurting. I knew it was going to be a strong one and it was.
30 minute stretchout, 100 ups, 50 RIPs, and floor work
One arm swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
40 kg x 6/6 x 8 sets
x 12/12 pr
120 reps,
10,560 lbs
felt strong from the first rep of the first set which almost never happens. Grip has really come back strong from all this uber heavy one arm swings and I can feel it from the get.It's hard to swing a bell powerfully when you can just barely hold on to it.
Not a problem today.
And the last set of 12/12 was no issue either.
Two hand swing
40 kg x 8
44 kg x 8
48 kg x 8
52 kg x 8
65 kg x 8
x 10 PR!
this was great and I much prefer this up the rack method after doing multiple sets of one weight with the one arms. Plus it lets me play with the bigger weight more often. This is what I will do.
Goblet squat
20 kg x 5
24 kg x 5
28 kg x 5 PR!
these were easy and the most stress was the arms not the legs so I will probably have to sub this out on Saturdays
CB barbarian squat
10lbs x 8
15lbs x 10 x 2
good but still too much arm/shoulder work. I might try double shoulder park squats, those might work.
datsit
Never quit.
tomorrow is hopefully a pr ruck walk, thinking about 11 laps if things feel good.
Well this was damn close to a miracle that I got this workout in. Slept for shit last night after my traps and shoulders woke me up at 10 pm for no discernible reason. It could have been the presses but it might also have been the heavier tradionally done laterals OR the hangs I did that morning.
Either way I had almost no sleep and couldn't get my traps and delt(s) to calm down. Tracy dug into my traps and I worked the teres all day but it didn't release. I felt tons of tension in the flexor pollicus longus but didn't have the time to work it enough to release it.
By the time I got home today I could barely lift my right arm over my head at all but I was hoping the snatch would reset the shoulder and the musculature like it has done so many time. It took a few sets but it did :)
Snatch
12 kg x 5/5 x 2
14 kg x 5/5 x 2
16 kg x 5/5
x 10/10
18 kg x 10/10 x 4 sets
20 kg x 10/10 x 4 sets
the heavier I went the better it felt and the more the shoulder opened up For some reason both pecs were locked down tight last night as well. So weird but the overhead positioned, when arrived at via the snatch, for me, really counter balances it all.
Not a pr but good solid work and not too hard even considering I was fighting not just the weight of the bell buy my own tightness
Goblet squats
4 x 5 with 20 kg
best ever, really starting to love this movement
legs feel great
Walking lunges , bodyweight ( with counter arm motion)
4 laps of 60 feet.
these went GREAT and adding in the arm motion made a huge difference. and the easiest I've ever lunged. knees were touching the ground effortlessly.if I'm ok tomorrow these are in.
datsit. crazy good that I got this in. NOW I have to actually SLEEP tonight!
Well just it goes to show you you can't pick the workouts that are going to shine. I thought today's presses would go easy. I slept great, got a solid shoulder stretchout, ate well was mentally ready and then; meh.
I got the reps alright but they weren't right. The bell felt heavy in the rack and there was no zip on the presses. I should have dropped to singles but I ground out six sets instead, dropping to the 24 kg for some triples that weren't that great either( that was a sign).
Saturday's workout took more out of me than I thought even though I wasn't sore or achy at all. Just tired it seems.
'Just another brick for the foundation
KB press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 2/2
28 kg x 2/2 x 5 sets
1/1 x 1 ( first rep sucked so I stopped- spun out early)
24 kg x 3/3 x 2 sets
.....next.
Belt squat
32 kg x 10
x 12
x 14
x 20 !!! ALL reps the bell paused on the floor.solid flex at each lockout too. Nice!
on this set I also did a free squat ( no tug of war with glenn) and got it to pause as well. Definitely different groove but it's coming and I can see how the tug of war squats are helping to transfer to the free ones( as well as ALL the bodyweight squats I do all day. Counted 60 today at work :)
Db laterals
12 lbs x 15
15 lbs x 10 x 3 sets
best these have felt. groove was solid and arms stayed in correct alignment and shoulders didn't hurt at all. heaviest yet.
sled pull
92 lbs x 250 x 4
VERY strong and powerful. could be time for more weight.
Great walk today! A solid one hour 45 minutes and I finally was able to finish strongly, as opposed to just slogging in :) Legs still felt good at the end and neither ankle gave me any trouble. Lap speed started slow as usual- about 8:20 per lap, but the last three were right around the 8 minute mark and I wasn't trying to speed up, it just happened, as it should.
Each lap I did my squat stretches and narrowed the stances down to three: close stance for seiza, medium stance as for my front squat and a wide, horse stance for that type of adductor/glute strength/stretch. All felt solid and my squat is at a new level as of the last few weeks.
Shoulders still holding up great and the back is good as well. Didn't feel any residual from yesterday's workout which is the goal.
Good day. This is a recent pr ( 200 reps, best ever is 400 back in 2008) and a solid one for me. No problem at all. Just another day at the office. Last month I did 160 in 8 sets, this was just two sets more. Had plenty more in the tank. Shoulder was good and got a 20 minute stretchout this morning pre workout. Everything's working correctly for a change.
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 10/10 x 10
200 reps
14,00 lbs! Nice!
Two hand swings
44 kg x 5,6,7,8, 9, 10
45 swings
these were strong but I should have done more reps. no worries, always next week. Each was very fast and powerful so that was good.
Db rear delts
db thumb down lateral
4 sets of 15-12 with 12 lbers
easy peasy
and out. going to add in goblet squat on this day too next week . fast paced today with only Joe and me there, so that added another intensity component. Basically I go, you go speed. Random changes in rest are perfect. Just an organic process.
datsit.
Neverquit
full ruck walk tomorrow at o dark thirty. can't wait :)
What a day! Had a solid 1.5 hour break this AM and really put it to good use. full lower and upper body stretchout, mobility work and leg drills PLUS my first real "run" in 27 years! hahahaha, that's crazy to write much less think about.
I used to run A LOT. Twice a day, seven days a week for almost two years. I once ran 50 miles by myself just to see if I could and I did a marathon race 6 months after taking up running. I loved to run and even though I wasn't fast I could go forever. For that reason ultra marathon events appealed to me and I studied the sport and the people and their training methods intently.
One of my big influences was Marine ultra marathoner Frank Bozanich. This guy was not just a skinny marathoner but a muscular tough marine. that's what I wanted to be at the time . He did 100 mile runs like they were nothing and had a look of a fighter.
But the main thing was the incredible freedom of movement and travel running gave me. All I needed was some shoes and shorts and the world was my gym. I used to travel around town running and walking for quite awhile and would often run to and from friend's house to visit them.
They thought I was crazy when I told them how I got there and they were right. It was 1978/79 after all and running wasn't anywhere near as popular or common as it is now.
In fact most runners were thought of as very weird indeed.
But I weighed 135 and it wasn't easy to get dates at the time being short, skinny AND broke so I went back to bodybuilding. If I would have kept SOME running in the mix I would have fared much better down the line imo but bodybuilders didn't run and my obsessive perfectionism told me I couldn't either so I didn't .
But I could.
Until one day I couldn't and I really knew, in my heart, what I was missing. Then I started to having dream where I was running and it was glorious. I could run effortlessly, strongly and forever and I also woke up feeling better until I looked down and put my weight on my knee and knew it was a dream I really wouldn't ever do in real life again.
Until today.
I've been doing the 100 ups for months every day and lately they turned into 100 up minor then major for another 50-100 steps and all of a suddent I could run in place! It was real running too
Then I found myself just, kinda, striding out as I walked down the length of the studio using the Pose method. I would just lean more and more as I walked and as I started to fall I let myself break out into a trot!
It was great and I knew I could run more than 5-8 strides but I didn't want to be greedy and go too fast.
I had Curtis Cramblett of R.I.F. physical therapists check out my stride and he ok'd it as not too bad.
Then today after a full leg/ squat stretchout and mobs I did the above. That video was probably the third take and it was intoxicating. I really was afraid to really "do it" as I wasn't sure how the leg would hold up but I just wanted to keep going :)
My brain knows how to run that's for sure but I have to go slowly.
Really slowly as the implant is not going to like it in the long run but a little is fine.I have to get in some shallow water and practice my gait there, with no impact. That's coming but today was an amazing day.
But I can analyze my stride with the video and that is giving me tons of data already.
then
Snatch
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 6/6 x 11 sets
132 reps
6996 lbs
these were tougher than expected. I was stiffer than expected from Monday's workout as well as the mornings running. But it warmed up well and by set five I was feeling the groove.I guess I hadn't spent enough time on opening up my upper body but it's ok
Goblet squat
16 kg x 5 x 2
20 kg x 5
24 kg x 5
WOW. these were deeper and easier than ever! Using starrets jump stretch band squats seems to have done something interesting to my squat depth I was lower easier than ever. Very fun
Farmers walks
2 24 kg x 200 feet x 4 laps
wow this was tough! concentrated on using a hook and not a deep grip as well as keeping the arms locked out completely the entire time. I think this is a keeper. feels like even though it works the grip it will also help stretch out the biceps/forearms more.we'll see tomorrow.
so far the S hook teres release is doing the trick and the right shoulder is as pain free as it's been in 8 months.
nice
datsit.
neverquit.
you never know when you are going to have an epic day. :)
Surprisingly great press day today ( the title could be a giveaway) even though I didn't realize I was pressing and not snatching until mid morning :) I wrote I had to prepare for a 24 kg snatch workout today, and was, until this AM when I realized I had to press and not snatch. Much relieved although I felt very recovered today any way.
My shoulders have been feeling as good as they have in years lately as I've been religious about releasing the teres major with the S hook device and that seems to do the trick. That, and the straight arm ring work have been magic.
I just lodge that ball in any various parts of the teres that light up and hold it there til they calm down. And then so does my shoulder.
But I was still surprised when my press warmups went great and when I got to the work weight, the 28 kg, I did doubles instead of singles and thought I could have done triples easily as well. BIG difference.
I had to rotate less to get under it,the elbow didn't spin out so early or so much and the overhead position on both arms was much better.
Crazy.
When you least expect it :)
But I grabbed it
KB Press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 2/2 ( a sign)
28 kg x 2/2 x 5 sets
24 kg x 5/5 x 1 ( easy! could have done 8-10 each ! So weird.)
KB Cleans
32 kg x 3/3
haven't done this in years as well. getting tight with the weight before the press and feeling zipped up is EVERYTHING in my press. I've only been feeling that full body connected tightness in the last few weeks. I took for granted all the strength I had gotten from 21 years of bodybuilding and powerlifting. It lasted a good long time after I stopped the barbell but it finally gave out the last two years. It's finally started to come back again since I got my new knee! Just in freakin' time, too. It was close. :)
Belt squat
40 kg x 10
x 12 x 3 ( each rep touched the floor and paused!)
this was crazy deep and strong as well! weighed 160.4 this morning, heaviest in a long time and bodyfat was the same as it's been. that left leg must be growing :)
DB laterals
4 sets of 12 with 12 lbs
these even felt easy and good. shoulders did this movement with the best mechanics in years. that's a sign
sled drag
92 lbs 250 ft x 4 laps
up on toes and leaning in. feel like I can run with it
datsit.
Neverquit ( you just never know when things will turn around !)
Didn't know exactly how this would go, given that I missed last weeks walk.Yesterday's work was tough but strong and I wasn't sure how that would effect today. Not to worry, everything went very well. Started off slow, as usual but the legs felt loose and relatively fast for about 3/4's of the walk.
Then my right ankle started saying hello, nothing serious but just a little wonky so I decided to do just nine laps instead of ten and that proved to be a good choice. Ankle is fine but I didn't want to push anything at all. I am more concerned about giving my feet and ankles time to adapt than my knee.
I haven't walked or conditioned my feet for beans for the last 25 years and the last thing I want it to tweak something there that prevents me from walking or hiking, so make haste slowly is the rule to live by. Small issues with small bones in the can turn into giant pains in the asses and I'm not taking that chance.
I walked 1 hour 35 minutes with the 30 lb pack. Got a solid stretchout first as well. the squat stretches went well also. Got deeper faster and easier than ever, in each stance as well.This is definitely the way to go for me. One rep strength did zippo for my leg functionality, size, endurance or useable day to day strength.
My legs were best ,most functional and most balanced when I was a bodybuilder doing tons and tons of reps and exercises , but even MORESO when I was an ultra athlete doing serious bike riding and climbing. Nothing built my legs and calves up better than that. Nothing before or since.They were functional pistons of power :)
datsit. heavy snatches tomorrow so got to prepare for that as well.
Good to be back in the harness :) Missing the workout last week was not fun but it had to be done and I hoped I wouldn't pay for it too much today and I didn't. Didn't hurt that today was speed day, light swings ( 24 kg) done for higher reps and sets.
Decided not to push the one arms to 12/12 or bump the sets up as I wanted to get 10 sets of 10 with the two hand swing afterward. We have been doing just five and wanted to bump that volume up a bit.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs
these went great and the pace was very fast. just three of us and the pace was quicker than normal. each rep felt light, fast and strong! perfect. groove felt easy.
Two hand swings
40 kg x 10 x 8 sets
x 5 x 2 sets
wanted all 10 but it started getting tough and I decide to play it safe. still have a big weight walk tomorrow.
I do think though that I am going to stay with this cycle instead of alternating two:
wk 1 24 kg one arms 32 kg two hand
wk 2 32 kg one arm 40 kg two hands
wk 3 40 kg one arms 48 kg two hands
wk 4 48 kg one arms 65 kg two hands
I might change my mind again but I like the symmetry here.
DB rear delt
DB thumb down laterals
10 lbs dbs x 4 sets of 12/12
these were perfect/
quick and dirty then time for breakfast!
this went well. my teres stayed open, mostly, and my overhead position didn't hurt although I didn't have all the time I wanted/needed to prep the overhead position.
But the outcome was solid.
160 reps in sets of 8/8 with the 22 kg and it was easy peasy. My "breathe easy' technique for snatches continues to work. I don't need that much intra abdominal pressure to stabilize my back anymore so I don't need power breathing which keeps the heartrate lower and my endurance higher. I can't do anatomical breathing yet but it's coming. that's when high reps will be much much easier.
But I still won't go over 10 reps per side. I want to accelerated the bell as fast as possible as well as do the volume
Snatch
16 kg x 5/5
20 kg x 4/4
22 kg x 8/8 x 10
160 reps (recent) pr
7840 lbs
I haven't done this many reps with this kind of weight in forever. It wasn't too long I was very happy with sets of 5/5 and 100 total reps with this :)
Single Leg deadlift ( SLDL) left side only
2 12 kgs x 6 x 4
this was interesting. definitely got better as I did more sets but it was a challenge. Need to do this asymmetrically as my right leg is already way to far ahead. this is good. I tried to alternate left leg lunges with this but it destabilized me too much.
stability ball pike up to hs
2 sets of 3
playing with this to prep for handstand work. very easy and solid. felt right
crawls
3 laps of 65 ft
1 x 100 ft
strong here too. fitness level is definitely up. recovery between sets very quick. After each lap rest in full squat position. getting deeper each day
I only missed two days of real training but it feels very odd. My SFG Kettlebell user course in Modesto this weekend went great, but 10 hours of teaching and demo'ing is not the same as training and adding in 3 hours of driving and I was a tired puppy at the end of Saturday night. So no ruck walk on Sunday and I settled for a hot bath, a long stretchout and a bunch of movies.
Just what the doctor ordered. Had to climb back on the saddle today despite all kinds of snafu's that came in a nice organized blast, one after another, that tried to conspire to keep me out of the gym but I knew I had to get in there. Sure enough it was a slow start but a strong finish
KB press
16 kg x 3/3 x 2
20 kg x 3/3
24 kg x 2/2
28 kg x 1/1 x 8 sets
man this took forever to get grooved, but by the last few sets there were feeling great. and moving great too. I had had plans to do 32 kg cleans also but got a very late start so I skipped them. Next time. the bell felt light and moved fast. On both sides even. My teres major release with the S hook massage tool has been doing the trick and releases all kinds of tightness simultaneously! about time I found the button for this/
Belt squat
36 kg x 10, 10, 10 , 12
very good and very deep. the last two sets all the reps the bell touched the floor. Got a decent stretchout this morning too and that helped a ton
sled drags
92 lbs x 250 ft x 4 laps
in the cold and driving down rain! lol. ran and bounced in place waiting my turn to keep warm and it was easy! good stuff coming.
wanted to test out handstands today but again. no time but for the meat. potatoes next week too :)
Wow. didn't expect to feel this good today. slept weirdly ( in two hour, deep bursts,then awake then back to deep sleep, about four time :) and Monday was tough. But the shoulders been holding together very well and my recovery seems better all the time.
Lots of stretchout time as well and that always helps. Spend most of the workday today in squat position or standing, hardly any sitting on ball and it was strong too. Rest squat keeps getting better as well.
Taught a student how to jump rope today which included a lot of demo for walking and running in place and even some jumping and it was no problem. have to go VERY slowly here and be very careful but it was so weird to be doing that again. Cool, too.
The bell felt light, wind felt easy, groove felt solid and my shoulders did not feel like coming out of the sockets and I could really apply myself. Mind set was solid as well.
Snatch
16 kg x 5/5 x 2
20 kg x 10/10 x 7 sets
140 reps
6160 lbs
this was as good as it's been for me in years.no hesitation. no fear. it was grand.
Pullups with purple band
4 sets of 6,5,5,5
opened my grip up a little wider than shoulder width on the second set and what a difference! MUCH easier and less restriction in the right shoulder.and less work on the elbow flexors too. Keeper. Could have done sets of 8-10 no problem> Overgrip thumbless is back too
Rear step lunges
4 sets of 10/10 foot on 35 lb plate.bodyweight
as the PT from Revolutions showed me this was great. doing them off the step was perfect and in front of the mirror to maintain alignment. will weight them after 5 sets of 15 each
crawls
3 passes of 60 feet
1 pass of 100 feet
even these felt strong. good day today. Going to teach my first ever SFG kettlebell course in Modesto this weekend so will skip Saturday's training in lieu of 9 hours of teaching and demo'ing. No worries. Will ruck on sunday though
It don't always go and learning to miss a max lift safely is an important part of the game.I thought after last weeks miss I would be able to give this a better go but it didn't turn out that way. I had a different strategy: use the 16 kg as the base for all the warmups and just change the top weight. I thought the extra thickness of two 16 kg handles threw me off last week but it was just too heavy.
Just not strong enough. Yet.
But the warmup attempts were much stronger with better grooves so I am happy. I did 30 kg again with both hands this time on first attempts and that's better. Plus they were easier and gave me a lot of confidence that I could do double 16's but it didn't happen.
Stacked double press
16 kg x 3/3
16+8 x 3/3 24 kg
16 + 10 x 3/3 26 kg
16 +14 x 1/1 30 kg ( VERY strong and easy on left two attempts on right to find groove)
16 + 16 miss/ no attempt right.( didn't want to risk shoulder )
Single kb press
24 x 2/2
double kb press
wanted to give these a try and it was fun. not that good but fun. The good news is that both arms went up pretty evenly. the bad news is that my overhead position isn't really any better. But this incline type attempt was strong for me.
it was this way in powerlifting; my body didn't want to do things a certain way so I had to find another. I once made my third and last attempt at bench press to stay in the meet by switching from regular grip bench to reverse grip.My shoulders were much happier but no one else was doing it way( well, almost no one- Anthony Clark bench 700+ in reverse grip) but I didn't care. Nor do I now. There is more than one way to press anything legitimately. And safely.
2 16's x 3
2 20's x 3
2 24's x 3
2 20's x 3
Tug of war Belt squat
32 kg x 12,12, 10, 10
these went great and the bell touched the floor on the last set for the last 4 reps :) Very cool
Sled drag
92 lbs x 250 ft x 4 laps
very strong, got up on my toes and really 'faked' sprinted on some pieces on the last pass :) After three very tough leg days already it's nice to still have some legs in me. Getting where I want to be.
So I did, even just a little. For some reason I woke up pretty damn stiff and sore today and the walk started off pretty slow. and stayed that way :) I didn't sleep all that well and slept in a bit more than usual to make up for it and didn't stretch out before the walk.
Not sure it would have made a difference. the legs felt heavy and even though the pack didn't feel heavy it I was about 20 seconds slower per lap than last week.
So I just settled in and just focused on gait mechanics, breathing and made sure interesting discoveries about foot strike position for me as well as posture. Another reason I like walking laps is that there is nothing to do but focus on the body and the movement, not distracted by new interesting scenery.
As much as possible I choose to 'associate' rather than 'disassociate' when doing endurance work, makes it much easier to figure things out as they occur rather than later.Or never.But the extra running in place, recumbent work and static squat work I did on friday, along with the heavy swings yesterday took their toll and I just settled in for the slog
So it was a good time to add another half lap into the mix and another five minutes to the walk. Not much but it does add up
10.5 laps
1 hour 52 minutes
30 lb ruck
now I have some serious stretching to do,as well as a very hot bath.
More strong. Slept good, woke good and stretched out easy. The warmups felt light and strong and I took big jumps. When I got to the 44 it felt strong in my hand. Not light but strong. Grip felt solid as a rock and I remember so well when the 36 for triples tested my left hand grip big time.
All this heavy swing work is paying off; my grip feels like it did when I deadlifted and rowed heavy.
'Bout time.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 3/3
36 kg x 3/3
44 kg x 5/5 x 5 sets
x 6/6 x 3 sets
x 10/10 x 1 set
106 reps ( new pr)
10,282 lbs of work
very happy with this
Double bell swing
2 20's x 10
2 24s x 8
2 28's x 7 x 3 sets
10 x 1 set
these felt light til I got to the 10 rep set. that got me :) but overall very happy with this load.
db shoulder complex
bent laterals
thumb down side raises
4 x 15/15 x 4 sets
left out the front raises as I didn't feel they were helping my overhead position or scap strength. the rear and side delt work is good though.
big ruck tomorrow and feeling good! Had a very very solid full one hour stretch out yesterday getting both lower and upper body as well as ten solid minutes of recumbent bike work up to level 7, running in place! ( getting ready to jump rope) and some 10-15 full trotting throughout as well. this is very encouraging!
Plus the usual rolling, squat stance holds, couch series and ring/ stick overhead work as well. Shoulders are feeling the best in many many moons.Freaking AWESOME! the myo release work on the forearms( flexor pollicus longus especially, as well as flexor digitalis) is keeping things square. That and the straight arm ring work is making a huge difference It's always about finding that ONE key that unlocks all the doors. It's tough but once I do it really pays dividends and makes repair and maintenance that much more efficient
The day started out rough but ended very well with the 24 kg snatch feeling very strong and my overhead position the best it's been in ages. The combination of the ring stretches and really digging into my very tight forearms with the lacrosse ball seems to have made a big difference in my overhead lockout. the shoulders felt the best the they have in forever. I almost forgot what it felt like NOT to have them ache.
Not much stretchout time this morning but I got enough in in the breaks
Snatch
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 6/6 x 10 sets
120 reps
6360 lbs
didn't have to warmup much, made big jumps and had no problem at all with the weight or the reps. I even thought about doing 12/12 on the last two set but decided not to push it.But I could have done it no problem. cardio was strong too .
2 kb front squat
2 16 x 5
2 20 x 5
2 24 x 5 x 2
2 20 x 3 paused
these were "OK" Depth wasn't that good and the main load was on the arms and shoulders and abs, not the legs. it's ok but it's certainly not my leg move of choice. it's good to keep the skill up and the 24's were not hard except in the arm sense.
No heavier I need depth more than weight.
Tried a wider stance as I can get deeper that way with no weight but not with the bells yet.
chinups purple band
4 sets of 4
these went great! first time trying the underhand chin grip and it was perfect. fits very well with the arched back, bodybuilder style I am using and now and I think my shoulders will like it much better too. we'll see tomorrow. the reps were easy.
crawls
4 passes of 70 feet.
strongest yet. didn't feel like throwing up at all :)
this went well and although the video above was in May 2013 the attempts today went about the same.I tried, and missed , double 16's( 32 kg) but it felt strong. I think the extra sized handles of both bells made a difference( harder). It definitely helped me establish a good press groove and this time it didn't jack up my forearms like it did the last time I tried them.
Interestingly, the groove required much less rotation than my normal press and the start position was more vertical forearm and less 'lay across the chest, then turn into it " and press than I thought. but it showed me a good groove.
Lots of misses and retakes than were made. all in all a very good session. Will do it again next week. and perhaps actually train some bottoms up presses soon as well
Stacked press
10+8( 18) x 3/3
10+10 ( 20 kg) x 2/2
12+12( 24 kg ) x 2/2
14+12 ( 26 kg) x 1/1 missed first one left, I think, remade it on second
14+14( 28 kg) x 1/1 miss right. made on second
14+14 x 1/1 miss made right first this time and then 2 attempts for second
16+14( 30 kg ) x miss left, made right
x made left miss right, then make it :)
x 1/1
32 kg x miss/ miss
actually surprised I missed the 32 kg but I think the added thickness of the handle size just threw me off enough.Have to press like a GS or bottoms up press as well. can't go "out" at all. this was a great learning session
belt squats ( tug of war style)
32 kg x 10 x 4 sets
best ever! really focused on shifting the weight to the toes instead of the heels as I broke parallel and it made all the difference ( thanks Geoff Neupert!) Also turned my toes out 5-7 degrees and than made the shift to the ball of the foot much more natural. great quad work too
Sled pull
92 lbs x 250 ft x 4 laps
strong! much better than crawls for this day.
forgot to do pullups though! DOH!
but had a SOLID hour stretchout this morning, really concentrating on upper body but getting plenty of quad and hip flexor stretching in as well. started using starretts' couch stretch series for the hip flexor/quads and it worked great
get pullups in on Wednesday. recovered great from this weekend
As I expected ( and hoped) I woke up fine from yesterday's training, ready to go on my walk. Pack weight stayed the same ( 30 lbs) and did 10 laps again. Tracy walked the first five with me as well as she gets into the prep for a Grand Canyon hike ( at some point in the future :) )
Total hike time : 1:45 . Dead at the end, as usual. I really bonk hard after the last lap and the 5 min walk home seems uber slow. :)
Stopped each lap to do my supported squat stretches and the above is a good example of what I do, except I vary the stance width each set.
Ah it's so nice to feel strong. Strong showed up today, quite unexpected, but so welcome nonetheless. Slept well, stretched out well and just "felt it" today. Another goal of mine besides the back of iron and legs that never quit is to be able to do heavier than ever workloads and not feel anything. that day or tomorrow.
We'll see about tomorrow but today was a big pr and it felt easy peasy.
I'm betting I'm fine tomorrow too. Hitting a new stride.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 3/3
36 kg x 8/8 x 8 sets
x 16/16! x 1 set
160 reps
12,640 lbs
I remember quite well how hard the 36 kg was, especially for my left hand grip, for many many months, and how I struggled with it. This was awesome. Even the last set of 16/16 was not hard.
Double KB swings
2 20's x 8
2 24's x 8 x 4
x 10
these two felt light and easy. BW is up 159.4 today, but bodyfat is low, I feel bigger and less fat so I guess I'm putting on some muscle. Hey I could put 5 pounds on that left leg/glute and not change anything else so it has to go somewhere :)
DB shoulder complex with 8's
bent laterals
thumb down lateral
alt front raises
4 rounds of 12 each
datsit!
heavy ruck tomorrow and we'll see if I can get another half lap in and get closer to 2 hours :)
SO weird. My shoulders keep trading back and forth which one is more restricted and tight. For a few weeks it was my right side and now it's back to the left. I did as desired, spent my open hour this am stretching and mobilizing the upper body in prep for the snatch workout today and things felt very good.
Especially after one of the PT's at No Excuses worked on the right side, which is the truly more injured side for a bit today. And my right shoulder had much better ROM at snatch workout than the left, which was way worse than it felt.
that's one of the reasons I love having video of my training; what I feel is going on in the body is rarely what actually is going on. seeing is believing, if not disturbing.It wasn't long ago my left overhead position was awesome ( this is on 2008 I believe) with NO actual incidents or injuries in the interim. It was deteriorated despite working on it all the time. Of course I am 57 years old and that, any way you cut it , is old athletically. Especially with the hard miles I have on this chassis but I don't care. I will figure it out.
Snatch workout
16 kg x 5/5 x 2
20 kg x 5/5
22 kg x 7/7 x 10 sets
they actually felt stronger than they have in forever and my wind was solid, pace fast( just glen and I alternating I go you go, and the strength definitively UP. The bell felt like and nothing hurt.
Except looking at that left arm lockout ( sortof- PAINFUL :)
Prying goblet squat
20 kg x 1
24 kg x 1 x 2
these weren't as helpful as I had thought they would be, or as is supported prying squats that I do earlier. Just really works the biceps and arms too much for the benefit.
2 kb front squat
2 16s x 5
2 20's x 5 x 5!!
these were strong as well, although I see that I am sitting back on my heels still. didn't feel that as much doing them as it shows, and, I thought I was deeper. I was looking in the mirror too. Ok lots more work to do BUT they felt springy in the bottom and strong out of it and the knee was FINE! No pain at all, just need more ROM
which btw I have now in the recumbent bike,which I rode easily today for 15 minutes with ZERO problems in rotations and at level 5. Felt great. Haven't even tried in months
sled drag
95 lbs x 250 x 4 laps
these went great. legs strong and wind solid although I still wanted to throw up :) just tired now and hungry.
I hate it. I get up every morning at 3:45 am and that's just as early as I ever want to do it. When the clock springs forward, like it did this morning it's really 2:45 and that's not early morning, it's the freakin' MIDDLE OF THE NIGHT and it was NO fun at all today, despite getting to bed on time and having a good night's sleep ( until I woke up too early).
Felt just like jet lag and that was not fun.So when I got to the gym today I was glad it was just presses and not snatches for volume.
Had a solid shoulder stretchout mob session today and that helped.
One arm swing warmup as usual
KB press
16 kg x 5/5
x 3/3
20 kg x 3/3
24 kg x 2/2
28 kg x 1/1, 2/2 x 7 rounds
these went very well and I think I found a missing piece of the puzzle. I didn't 'spin out' on my left side until the fifth set when I realized I had not really gotten the hand through the kb window all the way. basically it was sitting shallow in the grip and that's when the bell spun out early.
on the next set when I got the hand cinched in deep( I think false grip) it was fine. the 28 kg is becoming a regular training weight again and that's great.Shoulders are still feeling fine and the presses didn't aggravate them either. the heavier bell and lower reps are doing their job- keeping the move strong but not too much volume.
Band pullups
5 sets of 5 purple band
these were easy. time to move to black mini band. still: thumbless grip, medium width, bar to chest. did switch standing in band to left leg instead of right and that helped keep my even more square at the top. never did that before
belt squat- partner supported
basically a tug of war squat position
36 kg x 8 x 5 sets
these went great! bell is almost hitting the floor. medium close stance and really focusing on looking up and keeping t spine extended.
That was, and is my main training/life goal, and has been ever since I read it in Pavel's original classic the Russian Kettlebell Challenge.
At the time I was suffering greatly from a lumbar disc herniation and my knee was, well my knee and barely worked at all. So it was a dream more than a goal. But now it is coming to pass, thanks to a Czech manual therapist named Vladimir Janda and my amazing knee surgeon. Janda's work, which I learned of through Paul Chek taught me about length tension relationships, and inbalances, and helped me rehab my back through proper stretching and strengthening.
My surgeon replaced my arthritic knee was metal and high grade plastic and that has made all the difference.
I don't care for doctors much but I love me some surgeons! :)
Bumped up the ruck weight to 30.4 lbs and could immediately tell the difference when I started walking! My legs lit up very fast and it was slow,literally, start.I wondered if I could do all ten laps and made peace with the idea I might have bit off too much and would have to cut back to eight or so laps instead.
Daylight savings time didn't help either but I like walking in the dark :)
The first five laps were a slog with lap times down 10-15 seconds a lap ( from 8 min to 8:15-20). I still stopped each lap for a minute of squat stretches as well. The second half of the walked was much better; I loosened up, my groove appeared and my per lap pace picked up. I am a seriously slow warmer upper :)
According to the pedometer:
8,781 steps
3.7 miles
2.7 average speed
1:44 minutes
this didn't account well for the 10 stops but it gave me the gist of what I did.
My stats
30.4 lb pack
1 hour 45 min time
ten laps
10 min long squat stretches
bw at start 159
bw at finish 157 :)
going to keep this pack weight for a good while. It's heavy enough.
Start of a new cycle and I had a great idea. Instead of just cycling the 24, 32, 40 and 48 kg bells I will do TWO different cycles. the one above and these bells: 28,36,44 and 48. this will give me 8 different intensities, volumes and pr's work with. I like it already.
So today started with the 28 kg and sets of 8/8. Could have done sets of 10/10 but there is no hurry. Shoulders are still intact and responding well to the ring mobs! Still need more teres major and subscap release, as I found out afterward when Joe Sarti worked with me as to why my overhead position has deteriorated so much and those tight buggers seem to be the answer. Need to spend more specific SMR time on them as well as having him release them professionally.
One arm swings
16 kg x 5/5/ x 3
20 kg x 5/5
24 kg x 4/4
28 kg x 8/8 x 10 sets
160 reps
10,080 lbs
two kb swings
2 16's x 8
2 20's x 8
2 22's x 8 x 5 sets
these went great as well. I will alternated two hand swings with these, every other month. the cycle for two bells will be 22, 24, 38, 32 kg for a variety of reps.
for two hand swings the loads will be pyramided each week for strength work from 40 -68 kg.
DB shoulder complex
bent laterals
infraspinitus laterals
alternate front raises 3 x 10 each with 8's
easier and stronger than last week. definitely need these
Rope triceps extensions
4 sets of 15-10
solid session not too hard but not easy either. with just Joe and me there the pace was very fast. lots of fun
Big ruck tomorrow, adding in another 2 lbs should bring it up to 30 lbs total. weigh it before I start :)
Good training day. Had a full hour to stretch and mobilize the legs today and that helps so much. Really need to do this everyday, if I can just get up earlier :) Also lots of trx shoulder work, definitely digging that.
Snatch
16 kg x 5/5 x 3
20 kg x 5/5
x 7/7
x 10/10 x 6
144 reps
6336 lbs
as good as my shoulders felt all day that's how tight they were when I tried to go overhead! But, I didn't do very much overhead stretching as per usual today. No behind the back stick dislocates OR bar hanging OR t spine shoulder mobs. I guess it makes a difference
when my shoulders finally opened up ( around 50 reps) it wasn't bad and my wind for the sets of 20 wasn't bad at all especially considering it turned into a swamp here today. Literally hot and muggy!
Goblet squats
16 kg x 2
20 kg x 2
24 kg x 2
these felt great and the weight is insignificant but it really lets me sit back against it. So much progress yet so far to go :) still have that old sit back pattern, have to teach myself to sit up and in at the halfway point and not reach back with the glutes. More knee ROM necessary too.
2 kb front squat
2 16 x 3
x 4
2 20 x 5 x 2
these were surprisingly strong and solid. no pause just reps
sled drag
95 lb x 250 ft x 4 laps
very strong. legs feel very strong and solid.
two days off then back to the base of swings, the 24 kg bell
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