Another one bites the Ruck

Lol that was what Tracy said after we finished today's ruck and it was perfect. Strong today again. Almost unusually so.
Legs felt solid after yesterdays work and back was good, too.
extra long fast today, extended it to 10 am and it was fine. want to try to do this daily now. I stop eating at 7 am so 10 am makes it a 15 hr fast, perfect. Then a large handful of almonds then train then first real meal at 3 so that's almost 19 hours of fasting!
Not bad.
On days I don't train I'll eat earlier at 1 or so it's a little less but still 17 hours.
then a keto meal to keep it going.
working well

42 lb ruck
6 laps
60 min
3rd lap 8;20
6th lap 8:08

solid hour of bodymaintenance this morning. always feels so good to have enough time first thing to do it right. always feels better

ok  restup tomorrow

datsit
neverquit

24 kg Speed Swings 17 min,walking lunges, parallel bar pushups , side delts, curls

Very interesting workout. Was feeling generally fine but still recovering from the five minute test on Saturday and the heavy presses on Monday. But I felt strong. Just a bit tired.
Kind of knew it would be tough but not worried about it at all for some reason

And there was no need to be as it was perhaps the easiest 17 minutes ever. Not the most powerful, but the easiest. I had a lower gear I could use for the first time and it was solid. Like running 8:15 minute miles instead of your normal 8:00. It was slower but steady and I went the distance strongly.

Didn't look up until 10 minutes in and it was no worries.
Did some double breathing but found I really didn't need it and it made things harder so I stopped til the last 5 minutes or so, when I actually needed it.

When I was training to race bikes there was a point where everything up to 100 miles in a ride was very tough. Then, after we did 120 mile ride over to Pescadero and back I crossed that mythical 100 mile mark and everything changed. Nothing up to 100 miles was that tough ever again. My mind had shifted and so went my body. Of course it was hard but something was different

Today felt like that for the swings. Something shifted and we got to another level

Speed swings
24 kg
15;15 x 10 reps
17 min
34 sets
340 reps
18,020  lbs 9 tons
RPE 5

Walking lunges BW
3 laps of 40 steps

same thing here. another level. a calm

Parallel pushups
 3 sets of 25
last set pretty pumped and tired

side delts/ db curls
3 sets of 15, 12 12 and 10's with 15 lbs dbs

nice

ok ruck  up tomorrow

BW 163
BF 12.1
W 56.6
pretty consistent last few days

datsit
neverquit

135 lb Military press PR, KB jerks,44 kg belt squat,floor pushups PR,crawls, rear delts

Crazy good session. Outside of my left bicep tendon not wanting to stay in place it was a fantastic press workout
Would have been happy with five singles. I got four double and a triple! Felt light AND I got the plates on the bar again!!!
Next week five triples no problem
Big jumps on warmup too.
Not putting or keeping that left elbow in the right place though, still have to get that  better.

Military press
stick x 5 x 2
bar x 5 x 2
65 x 5
95 x 3 ( big jump)
115 x 2
135 x 2 x 4 sets
       x  3 PR!!!

One KB jerks
3 sets of 8/8 with 16 kg bell
just playing around but it was cool! I could actually do the jerk motion correctly for once! this might have some potential

Belt squats
4 sets of 10 with 44 kg
legs still cooked

Floor pushups
 4 sets of 25 PR tie!!
this was very strong especially after the presses

Crawls
3 sets of 50 feet fast

now I'm tired

Rear delts
3 sets of 15 with 15 lbs
 these are definitely developing after so many years of neglect

ok off tomorrow and much roll and stretch and recover

datsit
neverquit

Legs that never quit, ruck

But they wanted to this morning :)

LOTS of rain left the track seriously muddy and my legs were seriously toasty from yesterday. That's a very good thing- no back or shoulder or hip issues at all , but my legs were tired. and the muck didn't help but I got it done

Nice to ruck in the rain, too- not too heavy but clean crisp air and a sweet breeze. Love it

Just one of those rucks you just git done.

Felt much better at the end

50 lb ruck
12 laps
11 iso squats
8 lap= 8:15
11th lap= 7:54

legs are beat! lots of rolling and stretching out.

ok looking for real plates on the bar for presses tomorrow, 135 lbs. time to build the sets, reps then weight to the end goal
We'll see if I have anything left tomorrow

BW 163.6
BF 12.3
56.6

datsit
neverquit

40 kg Five Minute Swing test : Accomplished!

This is great! I was more than a little nervous about doing this. My back had gotten tight the last two days ( mostly psychological I'm sure) and I have never done this in sets of 10 per arm- the last two times I only did 5 per arm and transferred to get my 10 reps
So that was an unknown.
Then, there was just having to freakin' do it, and TAPE it. I had told people I was going to do it now it was put up or shut up time.  And the chance of failure, or at least a poor performance was real. Then, I would have to re evaluate the whole program! Wasn't excited about that prospect.

So, there was little more than to just show up and go for it! A perfect opportunity to practice action without regard to outcome. Show up and do your best.

Luckily it turned out well :)

One arm Swing Test warmup
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4

40 kg x 100 reps in Five minutes
10 reps every 15 second PR!!

Snatch
16 kg x 7/7
         x 10/10
20 kg x 7/7 x 2
24 kg x 7/7 !
16 kg x 10/10

these went great! haven't snatched in forever but the overhead felt really good. Played around with techniques, especially trying to do some GS- side shifting, pedaling, just fooling around. If I want to really learn that I have to start ALL the way at the start with the swings ,etc. Probably not.
Back to snatch vo2 on Wednesday though.

Hack squats
85 x 10
105 x 10
115 x 8 x 2 sets

did these out of the cage using an oly bar and it was way better

Horiz Pushup 32 lb sandbag
3 sets of 12

Side delts
3 sets of 10 with 20 lbs
stronger still!!

ok great great day!!
Long wet ruck tomorrow

BW 163
BF 12.1%
W 56.7

datsit
neverquit

Thursday Ruck

Strong one today. In a rush so I got out of the car and right into the ruck. No problem. Weather's turning hot so we're getting ready for the summer shape.

42 lb ruck
6 laps
60 min
3rd lap= 8;10
6th lap= 8:00

BW 164!!
BF 11.7%
W 57.2

ok day off tomorrow to get ready for the 40 kg test on Saturday. Lots of mental prep to do

datsit
neverquit

24 kg Speed swings 12 min, 35 lb walking lunges,parallel pushups,rear delts

Really used this as mental prep for saturday's 40 kg test. Watched the clock this time making sure to gauge effort and pacing as I though about it being  Saturday. Can't believe how fast five minutes were over; I'm sure it won't be so easy on Sat but it's just not that long anymore.
Pleased with the effort today, it was strong and I could keep power up very well the entire time.
Body parts all felt good.
Had a solid hour  of bodymaintenance this morning and it was easy. Almost nothing to work on which is freaky in itself, Don't think I ever though it would get to this. thanks G-d for my new knee.
Got all the tissue soft though and worked especially on the TRX scapula ROM really really really love that. making the biggest difference in my shoulder overhead position in eons.
Finally seeing progress.

Speed Swings
24 kg
15;15
12 min
240 reps
12, 720 lbs
RPE 7  ( rate of perceived exertion )  going to add this in from now on

it was the first hot day all year so summers's coming and heat shape is right behind. It's never fun but you're really not in shape until you are in heat shape

Walking lunges 35 lb sandbag
Increased the sandbag weight 5 lbs and MAN! it was noticeably tougher, Did them on concrete instead of the grass again but I'll go back next week. I tagged my kneecap trying to get full ROM on the lunge and it doesn't feel good. It inhibits me now so I'll go back to the grass

It'll take awhile to get this weight strong. but it was time

Parallel bar pushups
3 sets of 25
1 set of 20

hard but strong

rear delts
3 x 15 with 15
these feel great

ok short ruck tomorrow

105 lb Mil Press ( deload) ,shield cast, 40 kg belt squat, floor pushups, crawls, side delts

This was a smart idea. Had to deload even though I am itching to get those plates on the bar. Probably won't be so much once I do but for now....
Switched out the Texas power bar for the York Olympic bar that is 40+ years old and I haven't touched in years. But it's better for the press being slightly more springy than the squat bar but with the paltry weight I am using probably won't notice it.
But it's York bar nonetheless and it's more cool to me right now so it stays.
Worked fine, too

Mil Press
stick x 5 x 2
bar x 5
65 x 5
85 x 5
105 x 5 x 5 ( great warm-up jumps )

also adjusted my hand position on the bar. I was creating some torque in the hand ala Mark Rippetoe and I think that's what's been tweaking my left shoulder a but as I get under the bar. I realized that that slight intern rotation of the hand creates a just a bit of that on the start so I switched
Set up with a false grip, then just wrap the thumbs.
Not one tweak all workout.
I think we have a winner. Puts my elbows more directly under the wrists too

One Clubbell shield cast
10 lbs x 8/8
15 x 8/8 x 2

not going to keep these in. Neither wrist nor elbow said yes so they go/

40 kg belt squat
 40 kg x 12.13.14.15

deep and strong and fast pace. worked to keep my glottis open and breathe as much as possible.

Floor pushups
3 sets of 25
1 set of 20

last set was 85 % effort . not bad after all that pressing and tri work with the clubs

Crawls
3 sets of 60 ft FAST

these are really coming along! time to add a 4th set. Almost did it today but got lazy :)

Side delts
12 lbs  x 20, 20 15
burn baby burn

SO happy I can do this move again. It's really balancing out the shoulder joint stabilizers

ok off tomorrow
datsit
neverquit

Heavy and Strong Ruck

Yesterday's ruck was solid. Continuing on with Saturday's strong performance the ruck started off strong and stayed that way. Not that fast, all things considered, but a very steady pace.

50 lb Ruck
12 laps
2 hours
11 isometric squats
6th lap = 8:10
11th lap = 7:54

all parts held up fine. back started to get tired on lap 11 but overall no worries

datsit
neverquit

36 kg One Arm Swings, 200 reps,Hack squats, sandbag pushups, db curls, db rear delts

Strong day today. Slept well and everything felt good and ready to go. Warmed up quickly and the workload was not a problem. Wind , grip and power were all good. As well as recovery between sets.
Next week is the 40 kg five minute test so that should be interesting. Last time I tried it I only got 95 reps. That was before we started doing this speed swing Vo2 work so it should be much better than before.
But, last time I couldn't even do sets of 10 with one arm, I just did 5/5 to get my 10 reps per 15 seconds and I didn't time anything.I wasn't ready to- hence the 5 reps short of goal

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 10/10 x 10 sets
200 reps
15,800 lbs

hack squats
55 x 10
75 x 10
95 x 10
115 x 10
strong too

Sandbag pushups
2 x 15
2 x 12

triceps got tired quickly

Db curls
3 sets of 8 with 20 lbs

rear delts
3 sets 12 with 15 lbs

very solid

BW 162.4
BF 12.1%
W 56.6

ruck up tomorrow

datsit
neverquit

fast ruck

 Little video I did today on how to find the right hip position for the start of the deadlift


Solid pace today , despite very tired hamstring and quads from yesterday's training. But I was able to keep a pretty solid 8:00 lap pace for the duration. Legs moved well. Used Chi walking technique. it's more hunched over but it's comfortable and I get best speed.
Pretty close to the posture I used to run in.

40 lb ruck
6 laps
8:00 lap average
56 min

BW 162.2
BF 12.2%
W 56.6

day off then 36 kg for 200 reps

neck is much much better , pretty much normal.best everything has felt at once in forever

datsit
neverquit

24 kg Speed Swings-20 min,walking lunges, parallel pushups. side delts

Another long one in the books. Not bad at all. Didn't even look at the clock until 11 min in and was in no distress. Pace was solid and consistent, as was power output. Breaking was good and did some double breathing at 12 min in.
Still a bit conflicted over whether to do it or not on purpose. It does take away power but it is much better for the heart, cardiovascularly. Probably just answered my own question. I get plenty of heavy power work on Saturdays.

Speed swings 24 kg
15:15 x 10
40 sets
400 reps
21,200 lbs

people who don't think kb swings work your abs should try this workout

Walking lunges, bodyweight
4 laps of 40 steps

did these on sidewalk instead of grass and  I think I like it better.More focus on quality on knee flexion and less on stabilization of the foot.
I want the knee and quad work more now than stabilization

Parallel bar pushups
2 x 25
1 x 20

tired shouders tri's from Monday. perfect load though

Side delts
3 sets of 12 with 15's
love these more every day. this was such a staple in my bodybuilder arsenal. I never knew how much they helped my shoulder stay healthy

ok ruck up tomorrow

dasit
neverquit!

125lb Military press 5x5 PR! Shield casts, 36 kg belt squats, floor pushups, crawls , rear delts

Now this was a surprise!  got back my old squat rack I had loaned to Nick many years ago when I realized I was too broke down to ever need it again. But it has much magic in it after 20 years helping me and my friends lift some heavy ass shit!

The rack is a first generation Louie Simmons designed and built power cage is just about perfect with spacers one inch apart. Now I just need to press out of it but it gives me strength and power and brings back many great memories.
I also got back my vintage York machined 45 lbs plates which I love. When I press m y goal of 135 for 5x5 it will be with a York Plate
Old man, old school silly shit but that's me

It was a little disorienting at first , pressing in a brand new direction but I figured it out. AND no mirror to distract me, either

Mil Press
stick x 5 x 2
bar x 5
65 x 5
85 x 3
105 x 3
125 x 5 x 5!! PR

it was hard though. Physically I felt fine. Slept well and my right hip is 99% normal. Even mentally focused well on the way in.
No excuses. But it was fucking heavy ,lol had to REALLY stay tight. It's all easy 'til it's heavy.

One arm shield casts
2 sets of 8/8 with 10 lb clubs
YES! these were fine. excited to get them back in the mix again

Belt squat
36 kg x 10,12,14, 16

off ten lb plates.

deepest yet. next stop, 25 lb plates

Floor pushups
2 sets of 25
1 set of 20

arms were tired, go figure
shoulders were great, though

crawls
3 sets of 60 ft

fastest yet. these are much better than ever

Rear delts
3 sets of 15 with 15's

solid. can really feel there's muscle now in my posterior deltoids :) about time

ok a day off then 20 min of speed swings on wednesday. no problems

BW 163.2
BF 12,1
W 56.7

datsit
neverquit

Loose and Fast Ruck

Almost didn't go today. Right TFL was super tight and it wasn't responding to normal self massage or stretching techniques. I was limping ( strange, now, to limp because of my right leg,lol) I've had this before and got relief from rolling it out with a stick while it was in flexion.
Doing it with the hip in extension did not help.
So I did that a bit and took off, knowing I could always turn around easily ( another good thing about having my 'track' two blocks from my house.

Things started out tight and I wondered if it was going to work. Plus my calves felt seriously tight an and heavy and took two full laps to loosen up.
But then things did and the third laps was fast - 8:03- very fast for that early and things kept getting faster. and the hip opened up more and more until it felt normal

6th lap was 7:50 which totally took me by surprise but not as much as the last lap coming in at an all time PR of 7:33!
I would have never bet on this happening today!

You just have to show up and see how things go.

50 lb Ruck
12 laps
12 iso squats
3rd lap 8:03
6th lap 7:50
12 lap 7:33 PR!!

BW 163.4
BF 10.9
W 57.7 !!
Sweet

Neverquit is the key.
Big presses tomorrow

32 kg One Arm Swings,240 reps, hack squats, wt pushups, side delts

Wow! VERY strong and fit feeling today. The 32 felt like a 24 and I could really concentrate on details of form and position and maximizing power output for each rep and the entire set! Heartate was low,especially compared with last week. Very happy with this. felt like I could do this all day

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 10/10 x 12 sets
240 reps
16,800 lbs

Best this has felt ever

Hack squats
55 x 10
75 x 10 x 4 sets
kept it light on purpose and worked on depth and slow tension

Sandbag pushups horiz bar
30 lbs x 12, 13, 14, 15

getting stronger here too.

Side delts
3 sets of 10 with 20 lbs

these moving up too. A very important shoulder movement

ok right hip still a bit tight from after wednesay ruck. Just the TFL facilitated. It's been so long since I've really had to "work" on anything it feels weird to have to. A great thing. My body maintenance is actually maintenance for most part instead of crisis intervention :)

BW 163.2
BF 11.4
W 57.2

ruck up tomorrow

datsit.
neverquit

Thursday ruck. heavy legs

It kind of caught up with me to. Heavy legs and calves and just not much in the tank. It's perfectly fine as this has  been a serious peaking week-  and the response was expected. I just took it slowly and put one foot ahead at a time

Didn't expect any speed records but the hour finished stronger, and faster than it started.Nice cool breeze always helps too. Long way to go to get ready for the heat of summer. It begins soon

40 lb Ruck
6 laps
55 min
3rd lap 8:15
6th lap 7:54

my legs finally loosened up for the last two laps and I got some speed going. Heavy legs are rarely fast legs

BW 164.2 !!
BF 11.2 ??
W 57.4

don't know where that came from :)

day off friday and then re start the cycle

datsit
neverquit

24 kg speed swings, 15 min, 30 lb walking lunges,parallel pushups, side delt

As usual, after a big 48kg workout and a heavy press day I'm sore in the upper back for this workout :) Just makes throwing around the 24 as fast as possible a little more uncomfortable but that's the game
Surprisingly too I was very strong today cardio wise, after how hard Saturday was in that way. NO double breathing the whole time! First ever. Very good conditioning sign. And power and acceleration was solid as well. No bodyparts ached and that's very very nice.

Speed swings
24 kg
15:15 x 10 per arm
30 sets
300 reps
15,900 lbs

Sandbag lunges
4 laps of 20 steps + farmers walk back

these were good but not easy

Parallel pushups
3 x 20
1 x 15

triceps a bit tired

side delts
3 sets of 15 with 12's
these as usual feel vital and really helping my shoulder stability

BW 163.4
BF 11.7%
W 57.2

ok short ruck tomorrow

datsit
neverquit

125 lb Military Press 4x4, 1x5 PR 32 kg belt squat, floor pushups crawls, rear delts

This went way better than expected. Especially considering how tough this weekend was, training wise.
I was hoping for 2 sets of 4 and 3 sets of 3 but 3x4 was easy so I went for all five sets and decided to bang out 5 on the last set to set the stage for next week.

bar felt light in my hands and the body. Nice and about freakin' time.

Mil Press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
125 x  4 x 4 sets
       x 5 x 1 set PR!!!

Belt squat
32 kg x 12, 13 14 on one inch block
          x 15 on 2 inch block! definitely more stretch on the thighs

Floor pushup
2 x 25
1 x 20
1 x 15

triceps were definitely tired no worries 85 reps is fine

Crawls
3 x 60 ft
easiest ever

Rear delts
3 x 15 with 15 lbs

rear delts finally making a comeback. this is strongest and I can actually FEEL my rear delt and not just my rhomboids, working!

BW 162.2
BF 12.1
W 57%

day off tomorrow

datsit
neverquit

LSD Ruck

No, not the psychedelic drug but Long Slow Distance training. After yesterday's Beast fest my legs were shot! Back was fine thank goodness but the legs were heavy from the get so I didn't worry about time at all. Just getting the laps in. Wasn't too bad after all but I didn't try to push things at all

48 lb Ruck
12 laps
2 hours
10 isometric squat holds
6th lap 8:15
11th lap 8:05

very happy with the walk.

BW 162.2
BF 12.1
W 56.7

ok big presses tomorrow

datsit
neverquit

48 kg One arm swings , 200 reps PR First time, hack squats,sandbag pushups, rear delts, db curls

Well that was way harder than expected. As usual since I was well prepared, well rested, well fed and focused it was harder than I hoped. But it got done.

Took my adaptogens before the workout, which I never do, and it got me TOO amped up. Grip was a little bit weak today it seemed but my cardio was stinkin'. My heartrate after the tenth set was 200 + easy. And I didn't measure it for 30 seconds or so after the set

The combo of the supps plus the nerves just got me ampy. And we were going as fast between sets as we ever have. Just barely got some wind back before the next set. But it got done, and after looking at the video it looked better than it felt.
It just felt hard
When this feels like the 32 kg does now then I know the goal is met

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 3/3
36 kg x 3/3
40 kg x 4/4
48 kg x 10/10 x 10 sets
200 reps
21,200 lbs

glad that's done.

Hack squats
55 x 10
75 x 10
95 x 8
115 x 5 x 2

just tired

Sandbag pushups
30 lbs x 10 x 4 sets

Db laterals
3 x 12 with 15 lbs
superset with
db curls
3 sets of 8 with 15's

done done and DONE!

ruck up tomorrow

Bw 161,2
Bf 12.1
W 56.7

datsit
neverquit

10 min 24 kg speed swings,sandbag lunges,parallel pushups, rear delts

Without a doubt the strongest 10 minute bout I have done. Mucho power from start to finish. Was able to really focus every set on pushing hard for each rep, even being able to maximally push the bell back on each rep.Very satisfying.

24 kg Speed swings
15 :15 x 10 reps
20 sets
200 reps
10,600 lbs
10 min


Sandbag walking lunges
5 laps of 20 feet and farmers walk back ( 30 lbs)

finally these are strong too. 5 laps ties PR

Parallel bar pushups
3 sets of 25
1 set of 20

this rep range moved up across the board now too.

Rear delts
4 sets of 15 with 15's

most sets yet. strong here too.

ruck up tomorrow and BIG workset on Saturday. 48kg for 10 sets of 10/10 if I'm lucky :)

BW 162.2
BF 11.7
W 56.7

datsit
neverquit

125 lb Military press PR,48 kg Belt squat,floor pushups PR,crawls, side delts pr

STRONG day! and have no idea why, nor do I care,lol.Daylight savings time didn't seem to hurt much but I just felt strong going into the workout. The extra cup of coffee mid day must not have hurt, either

Military press
stick x 5 x 2
bar x 5
65 x 5
85 x 4
95 x 2
115 x 1
125 x 3 x 5 sets PR

Could have done at least two sets of five. Weight felt light on the walkout which is always great.

Belt squat
48 kg x 12 x 4 sets on one inch plates
paused on the floor for each rep. MUCH harder ,lol these were solid though. time to stand on two inch plates

Floor pushups
3 sets of 25 PR
1 set of 20

very very strong, especially after all those presses

Crawls

3 sets of 60 feet
finally getting easy and FAST! about time :)

side delts
1 x 12 with 15's
2 x 8 with 20's!!!

surprisingly strong here too.

BW 162.2
BF 11.1!!
W 57.3

don't know there this came from but I'll take it

day off tomorrow but I feel like I could train. Energy is great!

datsit
neverquit

Rucking in the rain

 Got up an hour later despite good intentions with daylight savings time. Just in time for a nice downpour
Not too bad at first and I took off the raincoat fast as I was heating up. Legs felt good as did everything until lap eight when I just started to bonk a bit. Slogged through but it was tough and pretty slow.

I'm sure the pack weight 53+ lbs towards the end

47 kb ruck
12 laps
2 hours 5 min
10 iso squats
8th lap = 8:20

pretty slow but it was lovely. clear crisp air. Put the coat back on after I was fully drenched and started to get cold

BW 162.2
BF 12.0
W 57

ok big press day tomorrow start to work with 125 lbs

datsit
neverquit

44 kg One Arm Swings,hack squat pr,sandbag pushup pr,db rear delt

Back to the original plan, building up all weight to 10 sets of 10/10 with the exception of 44 kg day( today) as a deload week prepping for next weeks Beast Week

Less hand stress than 20 sets of 5 and much more total body conditioning, strength and harder core cardio!

But today was sweet, just 10 sets of 5/5 with the 44 and it's never felt lighter,nor have I swung it more powerfully.

Nick asked what's the goal after I can do the 48 for 10 sets of 10/10 regularly, the 52? I said no, to make each beast rep of those 200 as high and floaty as the 32 kg :)

One arm Swings
16 x 5/5 x 2
20 x 5/5
24 x 5/5
28 x 4/4
32 x 3/3
36 x 3/3
44 x 5/5 x 10
100 reps
9700 lbs

Hack squats
55 x 15
75 x 12
95 x 10
115 x8
135 x 5 PR! these felt strong.

Sandbag horiz pushups (30 lbs)
3 sets of 15  PR! strong too

Bar curls
3 sets of 8 with 55 lb
getting better too

Db rear delts
3 x 12 with 15's

ok big ruck tomorrow feel great

BW 161.4
BF 11.2 ???
W 57.3

have NO idea where those numbers came from but I'll take 'em!

datsit
neverquit

Slow and steady ruck

Late post. Good one on thursday. Legs tired from the 17 min swing session but the gait mechanics were solid. Didn't try to push pace at all. Just get the work in

40 lb ruck
6 laps
55 min
3rd lap 8:20
6th lap 8:06

this new "understanding" of the hip action in gait is very cool and seems to make the stride much more efficient

datsit
neverquit

17 Minutes 24 kg speed swings, walking lunges BW, parallel bar pushups, side laterals

This video is from last Oct but it's about the same thing, except I was stronger today. Stronger both in power output and respiration.
In this video I was double breathing the entire time because I had to. I don't have to anymore.Power output is better with biomechanical match breathing but cardio training is better with anatomic.
I just answered my own question.Alternate, do both.

But today was strong. Didn't even look at the clock until 11 min in.that's great. Mind was not too bad and stayed on point very well.Body was cooperating as well

24 kg Speed Swings
15:15 x 10 reps
17 min
340 reps
18000 lbs 9 tons

strongest 17 min yet

Walking lunges bodyweight
3 laps of 40 steps

best ever, the weighted shorter distance lunging has paid off as  I had thought and hoped.

Parallel bar pushups

3 sets of 25 PR!!

this was strong too

side delts
3 sets of 12 with 15's

same,strong

ok ruck up tomorrow

datsit
neverquit

BW 162.2
BF 12
W 56.7

115 lb Mil Press, 44 kg belt squat, floor pushups, crawls, rear delt

This was solid after I remembered that I need to look "up" not at myself in the mirror. First set was strange but after I fixed that it was strong. Almost went up to 125 for the last set but decided to wait for next week.

Mil Press
stick x 5 x 2
Bar x 5
65 x 5
85 x 3
95 x 1
115 x 5 x 5 ( big jump!)

Belt squat
44 kg x 4 x 12
the one inch plate isn't high enough now. Onto the 25's! the plate is hitting the floor every rep. now that makes me happy!


Floor pushups
4 sets of 20

this is strong after all those presses!

Crawls
3 laps of 60 ft

this is finally getting easier. fast laps, too

Rear delts
3 sets of 15 with 12's

BW 161
BF 12.1
W 56.7

very happy with this. Neck is 99.9 %

datsit
neverquit

Soft sand Ruck

We got the rain we need yesterday and thankfully it cleared this morning so we could ruck. And if left my path nice and soggy. wet sand and mud so there was a nice extra load for my calves legs and glutes to adapt to.

Perfect. Even the dry/high side was soggy and what a difference in muscle use and energy it requires.

Pace wasn't too bad at all but by the time I got to the 10th lap I was a hurting unit, especially the glutes!

47 lb ruck
12 laps
11 isometric squat holds
1 hr 55 min
5th lap= 8:05
11th lap= 8:05 :)

haven't done that before

ok big presses tomorrow. 115 for sets of 5

datsit
neverquit

40 kg One Arm Swings 20 x 5/5,hack squats, sandbag pushups, curls, side delts

A slightly different approach here. Decided to do 20 sets of 5/5 to get our 200 reps with this bell instead of 10/10. The thinking is that more sets of lower reps will let us put more power into each rep and set resulting in an overall higher power output for the whole workout.
The idea is to cycle the rep schemes over 40 kg
A
40 kg 20 sets of 5/5
44 kg 10 sets of 10/10
48 kg 20 sets of 5/5

B
40 kg 10 set of 10/10
44 kg 20 sets of 5/5
48 kg 10 sets of 10/10

Seems to be okay but I'm so used to gearing up for sets of 10/10 or pushing the limits towards that with the bell that this seemed almost too easy; although it was definitely harder on the hands/skin.Power out put seemed a bit better but my main problem with power output is not on the first five reps of a set but the last

I have a minimal range I can increase power output on each rep- basically trying to apply more ground force on the 'jump' stage of the rep. I can't 'hit the hole' and reverse things too much more or it will screw up my groove and produce less power and run the risk of tweaking something.
And that's definitely not worth it so I'm not sure this will stick
Sick as it may sound I think I like the higher rep sets better now :)
Twisted.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 3/3
40 kg x 5/5 x 20 sets
200 reps
17,600 lbs

Hack squats
55 x 10
75 x 10
95 x 10
115 x 8

these blew up my quads today. Just a little more leg in the swing this morning as my back was tighter than normal. Barometer is falling and my whole body seems tighter

Sandbag Pushups
30 lbs  4 sets of 12

solid

Bar curls 3 x 6.7.8 with 45 lbs
Side delts 3 sets of 10 with 15

definitely tired!

will see if the storms let me ruck tomorrow

datsit
neverquit

Thursday ruck

back on schedule.

40 lb rucksack
6 laps
55 min
3rd lap = 8:10
6th lap= 8:00

legs felt super light and fast but was just not in the mood and fought my head most of the hour. the fastest I walked the easier it was.

Speed Swings, 12 min, sandbag lunges,parallel pushups, rear delts

It sometimes seems the shorter speed days are harder than the long slogs. Maybe I am achieving what the goal is; to go as hard as possible each rep, rest and repeat, and that doing this for twelve minutes takes more out of me than 20 but I'm not sure

Either way it was a good workout hard but imminently do able. Good power throughout and the neck is back to almost 100 % actually did some reps looking up the whole way too, just to load the glutes a little more and neck said fine

Speed swings
15:15
24 kg x 10
12 min
240 reps
12,720 lbs

Walking sandbag lunges
5 laps of 20 steps + farmers walk back ties PR

ok but stability was tougher. legs felt good

Parallel pushups
3 sets of 20
1 set of 15

75 total

Rear delts
3 sets of 12 with 15 lbs

BW 161.8
BF 12.5
W 56.7

ok ruck up tomorrow and back on track

datsit
neverquit

105 Lb Mil Press, 40 kg belt squats, floor pushups/band pullups, crawls, side delts

Great workshop this weekend at FuelHouse gym in seattle. Great group and I love teaching KB 101 most of all. But it was a long weekend and talking and demo'ing for 8 hours by myself  got me a bit tuckered out when the alarm went off at 3:45 this morning

But it all went well Neck was tight from not enough bodymaintenance and more than normal kb work AND sitting in weird airplane seats but my presses and bodymaintenace today helped tons. Still not perfect though.


Mil press
stick x 5 x 2
65 x 5
75 x 3
85 x 3
105 x 5 x 5

very solid and strong and overhead ROM was very decent. surprising, given how tight my neck has been I expected less overhead but it wasn't bad

Belt squats ( standing on one inch plates
40 kg x 10 x 4

the plates were perfect, just that much extra stretch!

Floor pushups/band pullups
4 sets of 20
4 sets of 5

these were easy but I don't think this is the right movement for me. Tweaked right lat a bit trying to hollow more as I did the pullups. As much as I want to be able to do these easy I don't think this  is the right move for me,Now.  Just like it took ten years to get my two hand swing back but don't do it much I think the pullup is like that for me now.

Perhaps I've just done too much of them over time? who knows Bar presses are great though

Probably just sub out db curls. they seem to be working for me. Bar on sat and dbs on wed.



Crawls
3 laps of 60 ft

stronger, finally

side delts
3 sets of 15 12 10 with 12 lbs

tired and hungry now

BW 160
BF 12.5
W ?

ok  need to catch up on BM and sleep

36 kg One Arm Swings, hack squats, sandbag pushups,curls, rear delts

Was a little bit worried about doing this workout today as I fly to Seattle in a few hours to teach a KB 101 class tomorrow and didn't want to tweak anything, but rolled the dice.
So far so good and the workout was strong.
HATE missing Saturday workouts, bad enough I have to miss the ruck tomorrow but it's work :)

One arm Swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 10/10 x 10
200 reps
15,800 lbs

this was without doubt the strongest I have ever been with this weight, not to mention the workload. Barely broke a sweat and power output was good.

Hacks
55 x12
75 x 10
95 x 8
115 x 6 x 2

nice.need this close stance loading for the quads for sure. fundamentally different than medium stances

Sandbag pushups
30 lbs x 12 x 3

Bar curls
55 x 8 x 3

Rear delts
3 sets of 12 with 15 lbs

solid workout and all the parts still seem attached!

datsit
neverquit

bw 162,2
bf 12.2
w 56.7

Now onto 8 hours of kb teaching and demos!

Light Ruck

Legs were feeling it today on this light short ruck. Yesterdays' 20 min set took a little out of me so it wasn't the fastest ruck today but it got done

40 lb ruck
6 laps
55 minutes
3rd lap = 8:10
6th lap= 7:58

Getting warm out already.close to 80 today. Not heat adapted yet, lol

datsit
neverquit

20 min 24 kg speed swings,sandbag walkinglunges, parallel pushups, side delts

This is the fifth time I've done this 20 minute workout and while it never gets "easy" this one was just hard. Not in a 'bad' hard, just in a 'lot of work to do' hard.
The key point of this style of power training is that as the weights feel lighter and your conditioning gets better you are supposed to push harder, swing faster, accelerate the weight on the ascent and descent stronger

So it never ever changes, even as you get fitter ,lol
Lovely.
The key thing to see change in your mind strength. Today was good. Less inner chat and my mantra of "breathe, don't think, set up, go" worked pretty well

Didn't see the clock til 10 minutes in  and was just a wee but disheartened to think I had to repeat what I had just done
Shut up. Don't think.
Back to work

and then it was done. power output was good but not great and wind was too. didn't get into double breathing til after 15 minutes. Back got a little tight around 11-12 minutes but changed teshnik a bit and used my legs more and brought my head up a bit. It helped.

Recovery after was solid. My main focus was not max power but maintaining the best power I could for such a long duration. Definitely a success

Speed swings
24 kg
15:15 10 reps
40 sets
400 reps
21,200 lbs work

Sandbag lunges
4 laps of 20 steps with 30 lbs
rack walk right hand back

still getting stronger

Parallel pushups
4 sets of 20

80 rep workouts no big deal anymore

Side delts
3 sets of 15 with 15 lbs

ok ruck up tomorrow

datsit
neverquit

95 lb Mil Press,32 kg belt squat, floor pushup/band pullup, crawls, rear delts

Fred Lowe

Solid day. No problem from the weekend and shoulders felt good. Was interested if the pullup insertion would work and it seems to have done so! Put it in superset with floor pushups and stuck with a light band and it seemed no problem
We'll see for sure tomorrow but should be good.

Mil Press
stick x 5 x 2
bar x 5
65 x 5 , 3
85 x 3
95 x 5 x 5

daresay easy. overhead position was solid and shoulder behaved on the rack takeoff

Belt squat
32 kg x 12, 14, 16, 16

really time to stand on a block for more depth. this is too easy now :)

Floor pushup SS Pullups with purple band
4 sets of 20  4 sets of 5

this worked great, just need to spend time here with some support and let the connective tissue adapt and then increase. I usually rush it towards bodweight too fast

crawls
three laps of 60 ft

these were strong for a change

rear delt
three sets of 15 with 15
strong too!

BW 163
BF 12
W 57.2

easy! it feels so good to feel good :)

datsit
neverquit

Heavy and fast Ruck. Lap PR

Well this was a nice surprise. legs felt heavy and stiff starting out but warmed up quickly. then we got to downright fast at the end. A very big surprise especially with the slightly heavier pack

47 lb ruck
12 laps
10 sets of isometric squats
7th lap = 8:00
11th lap 7:30 PR!! all time
1 hour 53 minutes

nice nice nice. tomorrow it's back to bar presses and pullups mixed in with the floor pushups

datsit
neverquit

32 kg One arm swings, 10 x 12/12, 32 kg goblet squats, 30 lb pushups, side delts

Decided not to test the 40 kg for five mintues for lots of reasons the main one being Denny Prokopos was coming over to train with me and I didn't wan't it to be a five minute workout.
So I stayed with the schedule and did ten sets of 12/12 with the 32 and it was strong!
Having a 3 X World Champion in the house made it just a little easier to go a little harder.
Plus, it was just him and I as all three of my partners were out of town.

Worked out fine

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 12/12 x 10 sets
240 reps
16, 800 lbs

have to say this was one of the strongest workouts with this weight ever. Every single rep had maximum acceleration and power on it. And the pace was fast. One of Denny's students trained with us too so it was 1;2 ratio of work to rest and it felt fast; especially with 24 rep sets

Goblet squats
 24 kg x 5
28 kg x 3
32 kg  x 3 x 3

didn't want to subject him to bar hacks but this was a good change of pace. Too easy.

Parallel pushups
30 lbs x 12 x 4 sets

strong! and the fourth set was a bonus and extra hard.

Side delts
12 b x 20
15 lbs x 15
20 lbs x 8 x 2 sets

first time using the 20's. shoulders continue to get stronger and more stable.

datsit
ruck up tomorrow with 47 lbs back to normal soon ( 50 lbs)

neverquit

Thursday Ruck

 Written on Friday. Just forgot yesterday. Just another day at the park . allergies are over, neck and shoulders are cool. all systems are go.
Tomorrow's start of the new cycle 32 kg  for 10 sets of 12/12
It's very cool that the 32 kg is my "light" day . that's sweet

40 lb Ruck
6 laps
57 minutes
last lap 8:04

solid pace legs felt heavy and tired after Wednesdays work. Still have more to comeback but it's on the right direction

dasit
neverquit

24 kg speed swing, 15 min,sandbag lunges,parallel pushups, side delts

Not the best night's sleep as allergies kicked my ass these last three days. Enough though, to handle 15 min of speed swings. No big deal these days, which is a huge victory in itself

Shoulder seemed fine after the pullups until I mistakenly hopped on the gravitron ( with light weight) to demo a pullup and my left teres ( tight and sore from the night before) yelled at me for doing so. Had to unlock that but it's fine now. it's definitely the teres that locks up on both sides and pulls the shoulder down and forward out of position.
I have to check to see if I can do chin ups now too. I can hang that way now so perhaps. that would be a superior position for the teres.

Speed swings
24 kg
15:15 x 10 reps per
30 sets
300 reps
15,900 lbs!

not a bad 15 minutes worth of work if I say so myself. Tried to get the camera to record the last five minutes but I screwed it up and ended up just making the workout that much harder and still not having any useable footage!

Sandbag lunges
30 lbs x 5 laps of 20 steps with farmers carry back ( right hand only)

definitely on the right side of this exercise, finally

Parallel bar pushups
4 sets of 20
no problem

Side laterals
 3 sets of 15 with 15 lbs

I REALLY think this exercise has had a lot to do with my shoulder rehab. It has really strengthened the supraspinitus and that was key. Shoulder  much more stable since I started these and the lift is way stronger than it was. 8 lbs for reps killed me!

ok ruck up tomorrow

datsit
neverquit

First day back at Pullups,Floor pushups, 48 kg belt squats,crawls,rear delts

Got back to pullups today and they went well; don't expect there to be trouble tomorrow, but not sure I want to turn this into the main theme of the workout. Time will tell

I could do presses first as usual and then superset pullups with pushups. that actually might be the best way. I kinda missed pressing today and that surprised me

All in all a very successful start
Pullups
green band x 5 x 2
purple band x 5 x 2
black mini x 5
body weight x 3 !!
purple band x 5

33 total reps

If I do keep it as the centerpiece of the workout I'll keep total counts but 100 reps would be awesome here as well as pushups

Floor pushups
4 sets of 25

SO much easier if I don't press heavy first.

48 kg belt squat
12
13
14
15

strong. with the different bells I hit the floor at different depths. this is the tallest bell but it's cool because I work all different ROM's this way. Still not easy the last two sets, good quad burn

Crawls
3 sets of 60 feet
strong too

Rear delts
3 sets of 15 with 15 lbs

easy peasy

datsit
neverquit

Mission Accomplished 200 One Arm Swings with the Beast.

Pretty stinkin' proud of myself and my training partner Glenn today. We jumped ahead of schedule and went from a pr of 180 one arms with the 48 in 10 sets of 9/9 to 200 reps, the all time goal, in 10 sets of 10/10 no problem

Wasn't sure at all if skipping last Saturday's training would help me or hurt me and I knew I wouldn't know until hand touched bell.
Slept well, woke up well and stretched out easy. Took a hot  bath too, for the first time in forever( damn drought!) to pre warmup as well. Mind was solid but I was expecting 3 sets of 10 as baseline. 5 sets if all went well but did NOT expect to go all the way at all .
Wasn't even in the long range plan

But I just felt good. Damn good.

It's been a long road here, almost three years; starting in May of 2013 when I stopped snatching to see if that would help my aching shoulder and decided to re focus on the one arm swings and getting up to here, what we did today.
First Pr with the Beast one set of 5/5


First 100 rep total right before my TKR


50 reps with the Beast 8 weeks after TKR


Back to 100 rep total, 4 months after TKR


Nice chronology. at least to mean. It's taken a long time but I am nothing if not patient.At least in regards to training :)

Win lose or draw , next day it's back to the gym anyway. No hurry to anywhere,except to keep training.
One arm swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps  PR !!
21,200 lbs
TEN TONS

Rest of the workout
Hack squats
55 x 10
75 x 10
95 x 8

legs were surprisingly fatigued already

Horiz pushups sandbag

3 sets of 10 with 30 lbs

Side delts
3 sets of 12 with 15's

NICE!!!

BW 162.4
BF 11.5
W 57.8 ( pre training bath always does this)

ok real ruck tomorrow

datsit
NEVERQUIT.

Back to the ruck

After two missed ruck walks the pack felt a little heavy today, even at 40 lbs. No matter it will feel light again soon enough. That's the nice thing about a solid base, even if you loose a little it comes back fast.

Finally feeling back to normal energy as well. for some reason this last trip felt like one to europe and not just down the coast

40 lb ruck
6 laps
55 min
last lap = 8:10

not bad pace all things considered

Bw 162.6
bf 12.5
w 156.6

one day off then some beast work

datsit
neverquit

Speed swing, 24 kg 10 min, walking lunges ( bw),parallel pushups, rear delts

Good recovery from Monday but still some decent soreness, even from that small amount of volume

today was easy getting ready for Beast work on Sat.

Speed swings
24 kg
10 min
200 reps
10,600 lbs

solid good power on each rep and ten minutes feels like a warmup now! much easier to focus on power throughout.

Walking lunges
bw x 40 steps x 4

best this has felt ever. the sandbag is helping
finally it gets easier

Parallel pushups
3 sets of 20
1 sets of 15

solid but triceps death :)

db rear delt
3 sets of 12 with 15s

finally back to the 15 this felt strong too

ruck up tomorrow

datsit
neverquit

bw 162.2
bf 12,8
w 56.6

Post SMK workout: Press pyramid, 40 kg belt squat, floor pushups,crawls side delts

GREAT weekend at the first ever SMK Level 1 Certification but that means the last four days were nonstop work, little food or sleep and lots of stress.

Was tired, sleepy and hungry when it came time to train but I knew I had to get back on the horse. not looking for pr's just a workout

neck behaved very well this weekend and things seems to be getting back to a new normal

I taught the snatch this weekend and both sides overhead seemed the best in eons~! very excited about it/

My student Denny Prokopos killing the swing test this weekend



Mil press
stick x 5 x 2
65 x 5
75 x 5
85 x 5
95 x 5
100 x 5
105 x 5

very strong and better overhead position

Belt squat
40 kg x 12 x 4

Floor pushup
 4 sets of 20

Crawls
3 laps of 55 ft

side delts
 3 sets of 12 with 15's

decent. 10 min of speed swings on wed then Beast work on Saturday


datsit
neverquit

24 kg Speed Swings, 15 min, Sandbag lunges,parallel pushups, rear delts

SMK Class 1

Hard today. Neck was good, 85%+ but I was worried how it would be after so my mind wasn't quite right for the set. And having the mind right for this type of training is everything. Because once you dive in theres' precious little time to change things

Still it wasn't that hard, my neck was fine and it was a pretty strong set. It's great now that 15 miutes is just another workday/

Speed swings
24 kg
15:15 10 reps per arm
15 min/30 sets
300 reps
15,900 lbs  ( these big ass numbers always make me smile, and feel better,that's 8 tons of work!

Sandbag lunges
30 lbs x 5 laps with right arm farmers walk back 20 steps per lap
these still are getting better

Parallel pushups
 4 sets of 20 reps
solid no prob

db rear delts
3 sets of 12 with 12

shoulder symmetry is best it's been in as long as I can remember and right side scapula is moving way better.

ok tomorrow it's wings up for the first ever SMK Level 1 Cert in San Diego.
Very happy my neck is not locked and up and at level 10 pain ,lol
So little fun to teach like that

datsit
neverquit

85 lb Press,36 kg belt squats,floor pushups,crawls, side delt

Definitely a back off week. Neck pretty freaking tight still and I've got to be right for the cert this weekend. ibuprofen to the rescue it seems. I'm so out of the habit of taking meds that I didn't even consider it. makes a huge difference, just as it did with my back.

Barbell Press
stick x 5 x 2
bar x 5 x2
65 x 4
75 x 3
85 x 3 x 5 sets

this felt great. light but  my neck liked it

belt squats
36 kg x 12  x 4 sets

deep these have never been easier. depth great and ease of ROM is so nice

floor pushups
4 sets of 20

strong

crawls
2 laps of 50
1 lap of 6

side delts

3 x 12 with 12's

neck still good

hopefully neck holds

datsit
neverquit

Strong and steady Ruck

Much easier than expected. Legs were loose and strong and back was fine. Neck much better but still a bit tight

45 lb Ruck
12 laps
10 iso squats
2 hours exactly
11th lap 8:02 !

bw 161.8
bf 12.9
w 56.7

too much wine last night I'm guessing :)

I am thinking of switching out miltary press for either pullups or cleans but won't make the change probably until I get back from the cert next week
don't need  any more physical challenges for the weekend

datsit
neverquit

44kg One Arm Swings,Hack squats,Sandbag pushups,db curls, db laterals

Spent an hour yesterday with  PT working on my neck. Got things squared away but it's still been sore and tight. The rib feels 100% but it shifted back into my neck! The physical therapist from Revolutions in Fitness did an amazing job and even got an impromptu adjustment.
I really think my orthopedic structure is continuing to straighten itself out, re align itself and it's working it's way up from bottom to top.

The neck is in a new neutral but my brain hasn't fully recognized it and is splinting to create stabilization. The muscles will get used to it but it's a process.
I am betting I will be able to do pullups again soon, giving how square and plumb my hang position is these days.
I will trade pullups for presses anyday

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 3/3
40 kg x 3/3

44 kg x 5/5 x 10 sets
100 reps
8800 lbs

SO nice to just do fives. So much easier. Strength and power felt great and. most importantly, my neck did too

Hack squats
55 x 12
75 x 10
95 x 8
115 x 8
 heavier is feel better with these and it's transferring over to my other leg movements as well

Sandbag pushups
BW x 6
30 lbs x 12 x 2
          x 10

Db curls
3 x 8 with 20 lbs

DB laterals
3 x 12 with 12s

very happy I could do this workout today

Ruck up tomorrow!

datsit
neverquit

Fast ruck

Very good one today. No problems from yesterdays speed swing workout so that was nice.
40 lb ruck and 6 laps in 55 minutes
3rd lap = 8:08

Full hour stretchout this morning too. That is such a luxury to get the whole enchilada first thing in the morning. really sets me up for the rest of the day

rest day tomorrow then 44 kg for just fives! that is such a nice thing, Just fives my favorite rep number of all time

BW 162.6
BF 11.7
W 57.4

I have NO idea why

datsit
neverquit

24 kg speed swings, 17 min,sandbag lunges, parallel bar pushups, side delts

Strong day despite weak sleep and a distracting day. Didn't expect much from the workout as I woke up at midnight with tight traps that needed attention- in the form of half asleep rollout and an ibuprofen.

But as usual, when you least expect it, a strong workout overtakes you.
Didn't see the clock until just about ten minutes in and the work was no problem. Didn't double breathe except for  a set reps for the entire time!

That's a PR :) power output was good and steady the whole time. Very happy.

24 kg Speed swings
15:15 10 reps
17 min
340 reps
18,020 lbs

one of the best yet

Sandbag walking lunges
5 laps of 20 steps with 30 lb bag plus farmers walk back ( right side only)

these were strongest ever! about time

Parallel pushups
4 sets of 21

solid and strong as well

Side laterals
3 sets of 12 with 12's
very strict this has so been helpful for my shoulders

of ruck up tomorrow

BW 163 ,4
BF 12,5
W 56.8

weird! got to work and pee'd almost three times in a row. must be my time of the month; holding water

datsit
neverquit

105 lb Military Press 6x6, 44 kg Belt squat,Floor pushups, crawls, rear delt

Just another day at the office. It was a download workout, didn't sleep well although I slept enough. mentally just not there so it was 'get in and get the work done' day. These are the ones' that really count in your training life; the ones you really don't want to do. But if do enough of these they really add up over the long run.

The key is to not be distracted and jack yourself up.
Just sets and reps and no psych at all.
Work. Strength work

Military press
stick x 5 x 2
bar x 5 x 2
65 x 5
85 x 4
105 x 6 x 6

nice and warm today so at least we didn't have to deal with the meat locker. :) Groove is ok and start was more consistent on each set. as usual I didn't warm up til after the fourth set
 Hardest part of this move for more than 3 reps is figuring out how breath. With my limited overhead ROM it is not a 'rest' position.

Belt squat
44 kg x 12 x 4

almost too easy so I slowed them way down, paused on the bottom and tried to work the muscles more. it worked. it's a smaller ROM but this work strengthen that "piece' of the ROM

Floor pushups
4 sets of 21 reps

very solid. nose to floor each rep :)

Crawls
2 laps of 50 ft
1 lap of 60

not bad either

Rear delt  laterals
3 sets of 15 with 12

this was good. rib didn't hurt and it did last week on them so that's progress.

overall rib is better but not perfect. aches after sleeping, turning over on it or on floor face down.4 on a 1-10 scale but annoying. In some , most, movements/positions can't feel it.

ok stretchout tomorrow

datsit
neverquit

Ruck strong

Good one today. So happy to have survived yesterdays workload well and today was just as good.
Warm out today starting temp was 46 degreee, just a t shirt and light gloves which I soon took off.

Still cold enough at the for my body heat to raise a little steam:) Walking fast under load is real work, that's for sure.

Ruck weight almost back to normal 50 lbs

47.5 lb Ruck
12 laps
10 iso squats
7th lap = 8:08
1:55

felt good. pace still a bit slower with my more uptight stance but posture is better too. Good tradeoff in the long run. Not racing here.
Legs felt strong and back was fine

back off presses tomorrow- 105 for 6 sets of 6

BW 163
BF 12.8
W 56.8

ate up a but last night :)

datsit
neverquit

40 kg One Arm Swings PR ( 190), hack squats, sandbag pushups, db curls

I was pretty freakin nervous going into this workout. Yes my rib held up perfectly after wednesday but the 24 is not the 40 kg. The rib felt fine all week, just a minor dull ache after sleeping on it ( on my back ) but as soon as I got the scapula moving all felt good .

But that was no guarantee and I was prepared for the worse; that it needed more low loading time.
But it didn't :)
All went super well and the reps were more powerful and fast than ever and my wind was good too. Only three of us today so the pace was fast, too

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 2/2
40 kg x 10/10 x 5 PR
          x 9/9 x 5
190 reps PR
16,720 lbs

Concentrated strongly on the setup position, taking up the slack ( total body linkage) a stable hike pass( no using legs) and keep t spine stable.
No pain no problems. Alternated start arm as normal

Hack squats
55 x 12
75 x 10
95 x 8
115 x 5

solid

Sandbag horiz bar pushups
bw x 12
30 lbs x 12 x 3

easier

db curls
2 15's x 10
2 20's x 8 x  2

ok dodged a serious bullet here!

ruck up tomorrow

datsit
neverquit

40 lb ruck

Light and fast today. No ill effect from yesterdays training and ribs feel good. not perfect but once I stretch out the scapula it's fine. still weird

good stretchout this am too, this makes such a difference when I get at least 45 min of stretch and roll time.

40 lb ruck
6 laps
55 min
8:05 5th lap ( felt faster, strange)

legs good lungs too. still using the more upright posture. perhaps that's why it felt faster and was slower

one day off and hopefully 40 kg swings on saturday

BW 162.4
BF 12.1
W 57

datsit
neverquit

24 kg Speed Swings 12 min,sandbag lunges, parallel pushups, side delts

I was nervous, no doubt about it. I didn't test the rib with the bell at all since saturday, I just let it rest. It's been feeling better everyday but I've still felt an ache and some restriction especially after lying down( sleep, nap).

stretching on trx with straight arm scap work really makes it feel better making me think it has more to do with the rear ribs and scap than the front. I am also thinking that taping it had something to do with the pop.
When the rear scap releases ( lat origin) then things feel better.

But I didn't know it wouldn't hurt on the swing and that would really piss me off.
Also had a solid hour of bodymaintence and that always helps.plenty of time to do it slowly and breathe fully into it.

Overhead shoulder and tspine mobility continue to be the best they've been in months and months. Maybe a year/

The workout went fine. Strong and powerful and the rib didn't make itself known one bit! thank you god!

Perhaps we can do the scheduled 40 kg workout after all on saturday

24 kg speed swings
15;15 10 reps per arm
12 min
20 sets
200 reps
10,600 lbs

Glutes got involved right from the start which never happens  and swing form was as fluid and powerful as ever. almost no double breathing except a bit at the end and mental focus was solid after I realized the rib was ok

Sandbag walking lunges
4 sets of 20 steps, farmers carry (R) back

this is the first time EVER any damn lunge has been easier. I think the heavier hack squats are helping too but my belt squats are the easiest ever of late too. NICE to have the legs going in the right direction again.

Plus came even close to touching my heel to my glute today! It WILL happen!!!!

Parallel pushups
20
3x15 slowly and with pause at lockout

Side laterals
3 sets of 12 with 12 also slow and strict.

I am freakin' overjoyed I seem to have dodged this bullet and am on the mend again. I am DONE with being jacked up and in pain. done.

ruck walk tomorrow

datsit
neverquit

Military Press Big PR 120 x 5/5, 40 kg belt squat, floor pushups, crawls, side delt

Of course the video didn't work out but I got a major press pr today with five sets of five reps with 120 lbs
I can remember exactly starting this move last year with the empty bar, 45 lbs, and being very happy that I could do 5 sets of 5 ( kind of) with it since I couldn't seem to figure out how to press the kettlebell anymore without impinging my right biceps tendon.

But the bar ( and the stick before) didn't seem to bother it so I kept going. Little by little, adding sets, then reps then weight then rinse and repeat.  More or less for the year.
 And now 120 lbs which is SO close to 135 for the same workload. Which is huge for me. But, still, I'm in no hurry cause this shit is HEAVY and I would rather never be that strong if it meant getting hurt. But, I think I can do both, IF I go slowly and non greedily enough

This was hard today and I didn't get my now normal meditation drive in and just kind of ' got in and got it done."
Plus the rib is still not quite right and that is messing with my mind. I can accept going slowly but it is such a stupid injury.and a new one and I absolutely HATE new injuries.
But my press was solid even though I felt achy in the joints from all the low pressure front moving in.

Military press
stick x 5 x 2
bar x 5
65 x 5
85 x 3
95 x 3
105 x 1
120 x 5 x 5 PR!!!

not that hard at all just lots of work to stay in the groove keep the glutes LOCKED and lay back enough. Oh yea, and breath a bit too,which is pretty tough in this groove for me

Belt squat
40 kg x 12 x 4 sets

too heavy now. Have to stand on plates I think  Could do higher reps but I hate those so and I do enough sticking reps these days :)

Floor pushups
4 sets of 20 reps

not bad at all

Crawls
3 laps of 60 ft

hard as always but longer

side laterals
3 sets of 12 with 12 lb

just tired and hungry

BW 162.2
BF 12.1
W 57.4

ok stretchout tomorrow

datsit
neverquit

Sunday Ruck

Well almost back to normal? Rib feels ok. Sleeping on it was fine. doesn't seem to be a problem so WTF was yesterday about? I did pre tape it with kinesiotape thinking that would help maybe it was too tight?
 No problem at all on the ruck and it feels basically normal now; perhaps it 'clunked" back in?  So strange.

But the ruck was very strong. Not that fast as I am trying to walk more upright with less lean and that slows me down but puts me in a better head posture. Speed is not more important than that.

Also took the weight up from last week to 45 lbs but not 50 yet. Need to come back slowly and let my body adjust to the new posture first.
Legs felt light and loose and cardio was good.

45 lb ruck
12 laps
10 iso squats
5th lap= 8:17
7 th lap = 8:10
11th lap= 8:01

not bad at all. feel great now

BW 162.8
BF 11.7
W 57.4

ok heavy presses tomorrow, shooting for at least 3 sets of 5 and 2 sets of 4

datsit
neverquit

The next step off a peak is always down

And it looks like I fell off, even though I thought I was stepping back.
Ribs felt good until the first hike pass with the 36 kg, the weight of the day and I heard a "pop" coming from the rib.
Pops are never good.
This was weird too as the last warmup felt fine. Plus the bell was in my left hand. Had Joe Sarti inspect it and there didn't seem to be any specific pain points, no deformations or any other pathology but it was a big achy- just like after the Chiro over set it last friday.
NO pain on breathing  and no specific pain on arm movement.
FUCK.

It's one thing to have an injury from hard training, it's another from a totally unnecessary adjustment! The neck as necessary. this part of it was not. I knew better that that adjustment never has worked for me but didn't stop her. My bad.

took a few minutes then started light ( AND with my right arm-which strangely did not hurt) and ramped up)

Felt ok but not normal. Time to back off and rebuild I guess

One arm swings
16 kg  5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
36 kg x 0 ( tweak set)
20 kg x 10/10 ( right arm start from here)
24 kg x 10/10 x 3
28 kg x 10/10 x 3
32 kg x 10/10 x 2
36 kg x 101 x 1

well that was good news. Felt pretty much the same as wednesday when I started with my right side and the transfer didn't hurt at all.
this is weird.

Hack squats
55 x 10
75 x 10
95 x 10
105 x 8
115 x 5
very strong and didnt feel rib at all

Horiz Bar Pushup
bw x 10
30 lbs sandbag x 12 x 4 sets

no rib problem here either. pushups were solid but tri's tired

bar curls
55 x 8 x 3

band rear delts
3 sets of 15

ok got to sort this out now
BW 162.2
BF 12.4
W 56.7

Ruck up ( still light) tomorrow

datsit
NEVERQUIT

Light and Fast ruck

Body seemingly back to normal today. Rib ok neck moving 95% normal and overall fine.
Stayed with 40 lbs though as I want to really check my posture and gait pattern and that's heavy enough

If I really keep my hips under me ( opposite pose/chi running position) it feels like I'm almost walking backwards. If I lean from the ankles then my head goes down more.Somewhere in between.
it's hard with these short legs, if I stay too upright I go even slower.


40 lb ruck
6 laps
55 minutes

BW 162
BF 12.7
W 56.3


day off then a date with the 36 kg for 200 reps on Saturday.

datsit
neverquit