28 kg Speed swings 10 min 1st w/o,walking lunges, parallel bar pushups, rear delts

The experiment was a success. The 28 was pretty much perfect for the job of challenging my cardio in the last five minutes of the workout. The weight felt light and swung easily 10 reps in 15 or less seconds. The first five minutes were not hard at all even while trying to maximize speed and power output.
But then it started challenging my wind and that's what I need for the test in March. It was about as hard to breathe as in the last 5 minute or so of a 20 min session with the 24 . But with a heavier bell so strength is being built as well.

Next week we'll do 11 min then 12 then re evaluate.

Left biceps tendon was out the last two days I think from too much getup practice. It was really bugging me despite lots of bodywork and I wasn't sure I could swing! but I figure it would either fix it or I couldn't do it and it was fine. As usual. The massage ball work loosened up all the tight ass tissue then the old pattern set things right.


Thank you :) It brought back bad old memories of being in pain and really restricted movement which, of course, leads to even more restricted and compensated movement. No bueno. But the combination of SMR and my windmill and scap work brought things back into place. Just got to go slower with the getup work.

28 kg Speed swings
15:15 x 10
20 sets
200 reps
12,600 lbs
RPE 6.5

Walking lunges BW
4 laps of 40 steps
unbroken

Definitely getting lots of lactic acid quad burn here, also just what I need. Even mo betta after the swings
 Have to  just let the burn burn. Embrace it. It's what burns the last half the swing test

Parallel pushups
3 sets of 25
last set hard after 20 but do able

Rear delts
3 sets of 15 with 15

love these still and put the finishing touch on the shoulder re balance

ok ruck up tomorrow.
Good to know this path is the right one

datsit
DFQ

135 lb Military press 5 x 3,40 kg belt squat,Floor pushups,crawls, side delts

This was strong too. Much stronger than anticipated and way better than last week, that's for sure. It didn't feel heavy and I had 5's in me today
Was sore this morning( more stiff than sore, really) and got a good stretch roll this morning as well as some getups to tall sit with bodyweight as well as 10 and 12 kg.
Being tight in the hammies in the AM does not help my tall sit position,lol. But I am digging playing around with this move now though
Do have to be careful of my low back though as I did feel it in an old familiar way " just a bit". It's the flexion rotatation so I will be careful
No exercise is worth going back to that!

Military press
stick x 5
45 x 5
65 x 5
85 x 5
105 x 3
120 x 2
135 x 3 x 5 sets

found the grip and width during the stick reps that took all the pressure off the biceps tendon so i went with that in the actual press and it worked great! SO much easier to press when I don't feel any weirdness in the shoulder at the start

40 kg Belt squat
14.16, 18 20

strongest ever by far. Not out of breath at all

floor pushups
3 sets of 20

easy here too. good start back after the peak

Crawls
working on getting belly lower and head upper :)

Side delts
 3 sets of 12 with 15's
 shoulders achey with fatigue

ok stretch and roll tomorrow!

datsit
DFQ

Wet ruck

Walked out this morning to this beautiful sky, Much better in person, too. Beautiful deep, dark rich storm clouds brewing, and I didn't know if I would make it the whole ruck without getting soaked and I left my jacket in the house.

I thought I had a poncho in the ruck but I wasn't sure, But I did and I needed it in a bit
Body all good from yesterday which I can barely believe but it is a great sign. Hardly need to stretch or roll out, but I do, I feel as square plumb and neutral as I ever can remember being and the total body experience of it is great. And, as predicted, the more squared up I am the less I hurt and the less bodywork I need,

And the more physical work I can do with less ramifications. Not bad for a soon to be 60 year old old war horse,

50 lb Ruck
12 laps
10 isometric supported squat stretches, 30 sec each
8th lap = 7:49
12 lap = 7:35

faster than expected and easier too. Wasn't going to time any laps as I just wanted a nice break in ruck but things were going so well I got curious.
No trouble at all stepping on the gas a bit on the last lap to get a good time

Bar presses again and it's time to up the weight to 130 or 135 again.

Been practicing getups at home too. bodyweight and with 10-12 kg and that's really going well. Just a few reps a day everyday. but between my shoulders feeling way more mobile and figuring out some details to make it fit my body I'm excited about it. Just to the tall sit but that's the hard part for me

BW 162
BF 11.4
W 57.1

datsit
DFQ

48 kg One Arm Swings 10 x 8/8, 105 lb hack squats, sandbag pushups, rear delts

These went WAY better than expected. Perhaps I did cross a threshold on that 44 kg test. I expected at least grip issues or wind but neither occurred and power was solid too. I absolutely could have done tens, but it was a smart idea not too.

Bell felt light, moved fast and didn't throw me around at all.Took awhile to get my legs locked out solidly ( couldn't feel that, had to be cued) but once I locked in it was fine

Also, started out with my legs too close and once I widened the stance all was well

One Arm Swings
16 kg x 5/5 x 2
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 8/8 x 10 sets
160 reps
16,960 lbs

solid as I can hope for after a week off heavy

Barbell hacks
65 x 10
85 x 8
105 x 8 x 2
 solid too legs feel good but we'll see tomorrow

Sandbag pushups
bw x 12
32 lb  12 x 2
         x 10 x 1
very strict. chest touching bar

Rear delts
3 sets of 12 with 20 lbs

BW 162.8
BF 11.2
W 57.3

ok back to the long ruck tomorrow. Hope its not all in the rain

datsit
DFQ

Ruck it

Felt good to be back on schedule and the ruck on my back, Stayed with 50 lbs as I've missed a few days. but the weight felt light and the ruck was not hard - not going to say easy- even though it was just an hour.
The top end of anything, strength, speed or endurance, always comes off fast and while my legs felt fine, I was ready for lunch  after 4 laps. Got my 6 and know that I'll be ready for 12 come Sunday.

It's the 48 kg swings I'm worried about Saturday :)

50 lb Ruck
6 laps
55 min
4th lap 8:04

BW 162.6
BF 11.5
W 57.2

datsit
DFQ

24 kg speed swings 12 min, sandbag lunges,parallel bar pushups, side delts

Surprisingly strong and easy set today. I was expecting to be more stiff and deconditioned but everything was fine. I was a bit stiff in the hips but that shook off quickly. No double breathing necessary and power was up on all sets.

Thinking about going up to the 28 kg at least every other workout. Our weak link right now is not speed strength but strength speed and I think the 28 will transfer more to that. The key is making sure we recover. Hence perhaps every other week but we will see

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

very powerful and strong.

Sandbag lunges
4 laps of 20 steps.

tough balance wise but leg strength good

Parallel bar pushups

3 sets of 25
strong again! shoulders not achey today

side delts
3 sets of 12 with 15 lbs

BW 162.2
BF 11.9
W 56.8

 solid day. feel back on the right time zone
ruck tomorrow then who knows what on Saturday. Probably a 5-10 rep ladder with the 48

datsit
DFQ

110 Military Press 5x5, 36 kg Belt squats,Floor pushups,crawls, rear delts

SMK NYC

Feeling pretty decent for less than 4 hours sleep and teaching nonstop from Friday through Sunday. This cert I demonstrated more than I ever have in any course. I did every drill and skill and taught all six movements as I was the only teacher. It's a long day and I did indeed feel All Day Strong :)

It's more than a good feeling for me; it's a freakin' miracle and I don't forget that. Plus thousands of walking steps per day dozens of trips up and down a long staircase to the Exceed training area for the cert. No problems, no pain. Amazing :)

It was a great group, really strong and prepared and that always makes it so much easier. Plus, plenty of good questions which is also always good.

I really feel like I fell into a seriously good groove this weekend, teaching wise. I was more relaxed and "myself" than ever. My fourth cert and I'm finding my voice.

But I was tired at workout today. no surprise

Barbell Press
stick x 5 x 2
45 x 5 x 2
65 x 5
85 x 5
105 x 3
110 x 5 x 5

didn't feel not achey til the last two sets. this felt stiff and heavy

36 kg belt squat
x 12 , 14, 16, 18

surprisingly legs felt fresh. No heavy hacks rucking and iso squats probably helped that

Floor pushups
30
25
20

just tired now and hungry

Crawls
3 laps of 70 ft
just want to eat

Rear delts
3 sets of 10 with 20 lbs

felt relieving on the shoulders

ok I really need a no work day tomorrow and lots of stretching and rolling! and some more food, barely got to eat this weekend

BW 162.2
BF 11.4
W 57/2

datsit
DFQ

24 kg Speed Swings 15 min, bw walking lunge, parallel pushups, rear delts

This was amazingly strong! The strongest and easiest 15 minute ever. Was hard to believe. It seemed like I crossed a threshold with last weeks test. Just like when I was bike racing and for a long time everything up to 100 miles with seriously hard. Then, after I did 100 mile ride things got much easier across the board after that

Maybe it was just a good day but it felt great

Speed swings
15:15
24 kg
15 min
30 sets
300 reps
15,900 lbs

Walking BW lunges
4 laps of 40 steps  unbroken
ok THIS is going to be where we get a lot of our lactic acid quad training in. Need to up this game for real for the 48 kg test.
BUT we will need to rest more between sets

Parallel bar pushups
25
25
20

speaking of lactic acid! serious pump

Rear delts
3 sets of 12 with 20 lbs

love these still

BW 163.4
BF 12.1
W 56.2

ok that's weird. everything seems to have re normalized BACK to where they were in keto and semi keto
the body loves homeostasis :)

Ok off tomorrow for NYC for a SMK level 1 Cert. This will be great I am really looking forwards to teaching the stuff I love so much The Way of the kettlebell.

datsit
DFQ

135 lb Military press 5 x 4, 32 kg belt squats,floor pushups,crawls,side delts

Didn't really know what to expect today. Body still felt fine but a little DOMS started to creep in, finally. Right hamstring was a little tight but I rolled it out. But I did realize what a peak it's been and didn't want to get greedy.

I still have to travel and teach a bunch this weekend.

Military press
 stick x 5 x 2
45 x 5
65 x 5
85 x 5
105 x 3
120 x 3
135 x 4 x 5 sets

this was better than expected but I had some tightness problems for a few sets/reps. Lost my glutes on a few reps and had to re adjust. haven't done that in awhile
arch was ok but I was front panel tighter than usual
ball back bends helped
I could have done at least 3 sets of 5 reps but did NOT want to grind at all today.
this was plenty and always good to have plates on :)

32 kg Belt squats
32 x 12, 14, 16, 18

One realization from the test was that I need to work more lactic acid tolerance for my quads. They were screaming more than anything at the end. that and glutes but mainly quads. Have to do high reps on the belt squats and time to take the lunge work up BUT how to do that and not overtrain my CNS is the issue.

Always some weakpoint to work on to get better

Floor pushups
3 sets of 30
decent. Last 5 reps of 3rd set very hard

crawls
3 sets of 70

have to push these up now too I guess

side delts
3 sets of 12 with 15's

excellent

ok roll and stretch tomorrow

datsit
DFQ

Long slow ruck

Ah yes, NO SORENESS from the test yesterday. Perfect. Other than a little bit of a hangover from too much celebratory wine  but that doesn't count.
In fact I felt like I hadn't even trained, even better.

Also first rains of the season so I got nice and wet and the air is so clean cool and crisp. Love it

took it nice and steady today and didn't time any laps, a first actually. Still riding the high from achieving my goal.

50lb Ruck
12 laps
8 iso squats
 1hr 55 min

BW 161.8 !?!
BF 11.8
W 57.2

wow re introducing carbs back into the mix seems to have worked well.

ok presses tomorrow

datsit
DFQ

44 kg Five Minute Test done!!! PR

I had three goals going into this test:

1) Do not get hurt
2) Finish
3) Don't howl like a wounded buffalo the last half

I got 2 /3 out of three- got to howling just a bit the last two sets but this was GOOD!

I had a feeling it should be a strong test, based on my training and conditioning and overall mental confidence but you just never know when you put things to the test; almost anything can happen and murphy's law is still murphy's law

But it all went well. There are a few reps I wouldn't count , height wise but this was way stronger that the last five minute test with the 40 kg. It should be given all the training since then ( six months ago) but, again, one never knows.

Just point in fact, I HATE doing these. They always suck in some way. Five minutes of high intensity work is precisely my weakest energy system and always has been. I can ruck hard for two hours or do ONE super heavy rep but five minutes? Even with a light bell always, always hurts.

But again, it is way stronger than before AND I can now see that I can do the 48 for five minutes on my birthday in another six months

ALL the guys got their reps in too which is awesome ,especially for Glenn as we are the two silverbacks in the group and showed the young bucks that not only can we keep up but we can push them :)
He earned every bit of it though. Best training partner ever, thanks man :) Semper fi indeed.

The hardest part of course were the last five minutes and even more specifically the last 4 sets. power started to go down and breath was hard to come by. I really focused on following the bell and keeping back swing speed as high as I felt I could handle.

Let the bell swing and stomp on the gas at the right time to maximize power.
But man there was so little air :)

The bell is 60% of my bodyweight :)
 As usual though my quads and glutes were the ones with the most lactic acid. Lower back is fine and grip was too

One arm swing test
warmup
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 10/10
28 kg x 8/8  ( this actually worked and got my HR up well)
32 kg x 5/5
36 kg x 3/3
40 kg x 3/3

44 kg x 100 reps in 10 sets of 10
15:15
Big fucking PR!!

hacks
65 x 8
95 x 8
115 x 8
135 x 8

Sandbag horiz bar pushups
bw x 12
32 x 12 x 3

rear delts
3 sets of 12 with 20 lbs!!

YES YES YES!! This feel fantastic. Now I can relax a bit.

long slow ruck tomorrow

datsit
DFQ !!

BW 162
BF 11.8
W 56.8

Thursday ruck , fast and easy

 Writing this Friday.

Yesterday's ruck was surprisingly strong. Didn't time any laps until the last one ( couldn't help myself ) but they all felt about the same.
Last lap was 7:43
Legs felt loose and solid, lungs good and ruck light.
All systems go

45 lb ruck
6 laps
55 min
6th lap 7:43

BW 162.4
BF 12.4
W 56.5

ok big day tomorrow. we'll see how it goes

datsit
DFQ

24 kg Speed swings 10 min, sandbag walking lunges,parallel pushups, side delts

Last kb workout before Sat test and it couldn't have gone better. 20 sets of 10 in 15:15 and each set was strong powerful and fast. Lungs were great, no double breathing and mind set was solid.
I feel confident. Of course anything can happen but I don't think I could be more prepared.


24 kg speed swings
15:15
10 min
200 reps
10,600 lbs

when I got to the five minute mark I was thinking "man, the test will be over by now and I feel fine". Of course the bell will be much heavier but it felt good to feel that!

Sand bag lunges
32 lbs x 20 steps x 4 laps
over shoulder carry back

this also was as strong as ever, slow deep steps and no cardio issues

Parallel bar pushups
2 sets of 25
1 set of 20

could have done the last five but didn't want to push

side delts
3 sets of 10 with 15 lbs

solid also

short ruck tomorrow then it's go time
As confident as I could be

datsit
DFQ

130 Lb Military press 5 x 5, 44 kg belt squat,floor pushups, crawls, rear delts

Stronger than I expected to be. I was hoping 130 for triples but I got all five sets of five. The last one, which I videoed, the left biceps tendon moved a bit on the first rep( the first time that happened all workout) so it set my groove off a bit but otherwise it wasn't that hard

Mil Press
 stick x 5
65 x 5
85 x 5
105 x 3
120 x 3
130 x 5 x 5

44 kg belt squats
12, 14, 16, 20

non stop reps.feeling strong

Floor pushups
3 sets of 30

had another set of 15 + in there too. strength and endurance comeback from the trip is good!

crawls
3 sets of 70 ft

strong  here too

rear delts
 3 sets of 10 with 20's

BW 162.6
BF 11.7
W 57.3

definitely seems like adding in some carbs in the evening is working on all fronts. weight down, fat down strength and endurance up/
Intermittent fasting + slow/low carb high fat/ fiber is the ticket

off tomorrow

datsit
DFQ

All time Lap PR Ruck

I was hoping today's ruck would be strong and fast and it was. Way better than expected too. I did feel a bit stiff when I got up this morning but that shook off quickly. Plenty of sleep and it was 57 degrees so nice and crisp

Knew I was going to time three interval laps today so I set my mind on really pushing them all something I've not done before. Each laps takes about 7-8 min so it's a little longer than the test set but though it would be good mind and lung practice to go hard three times

50 lb ruck
12 laps
10 iso squat holds
1 hr 52 min
4th lap 7:41
8th lap 7:13 !!!
11th lap 6:43 ALL TIME PR!!!!

Man! I was moving fast. I went for 3:30 or under for the half lap and got through the first half at 3:22 but must have sped up. Really pushed myself and lungs felt easy but I don't know if I can move these short legs any faster!

Really was pumping my arms big time!!

The ruck felt like nothing. :)
 Legs and lungs ready to go

back to presses tomorrow.

datsit
DFQ

48kg One Arm Swings 10 x 5/5, hack squats, sandbag pushups, side delts

I was nervous about this because I feel so strong. I didn't want to get overconfident and tweak something just because I felt good and it was only 5 rep sets
So I didn't but it was hard to "relax" into the workout. The test is coming up next week and hopefully everything will go as planned. We shall see though but, mentally, it doesn't scare me. I respect it, of course, but I'm not scared because I think I am ready.

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 5/5
40 kg x 5/5
48 kg x 5/5 x 10

best height and power ever. Grip was solid and lungs weren't even a mention. Plenty left in the tank, as should be

One thing I have to remember next week is to get my HR up before the test. 24 and 28 kg warmups will be 10/10 just to actually break a sweat and get warm for real. And the HR up then down.

Barbell hacks
65 x 10
95 x 10
115 x 10
135 x 10 pr

doing reps on this day is right

Sandbag pushups
bw x 12
32 lbs x 12 x 3 all reps chest touched bar, a first

Side delts
3 sets of 10 with 20 lbs

felt strong!

of long ruck tomorrow with some speed work thrown in.

datsit
DFQ

Thursday Ruck

Forgot to post this. just a very standard ruck walk.  everything solid and strong. Didn't time laps just a steady pace all through, probably 8 min laps or so

45 lb ruck
6 laps
55 min

BW 162.6
BF 12.3
W 56.7

back on track . legs felt light and loose.

datsit
DFQ

24 kg Speed Swings 15 min, BW walking lunges, parallel bar pushups, rear delts

This went very well. Slept very well last night which, of course make a huge difference. One bad nights sleep wrecks my next day training now where before it didn't so much.Course I wasn't doing this stuff then either.

24 kg Speed swings
15 min
30 sets
300 reps
15,900 lbs

cardio was strong today. Didn't double breathe except for a few reps on a few sets. Good power output throughout too. Didn't look at the clock until 11 min had past. Pretty calm and fluid, I just let myself fall into the groove.

BW walking lunges
4 laps UNBROKEN!
no problem either. Deep too. Best effort in forever, maybe ever. Legs feel strong and supple amazing!

Parallel bar pushups
3 sets of 25

no problem

Rear delts
3 sets of 12 with 20 lbs.

needed to go heavy on this today

OK short and fast ruck tomorrow!

datsit
DFQ

Re Entry Military press full ladder to 130,40 kg belt squat, floor pushups, side delts

Woke up at 12:30 am last night and never really got back to sleep. I knew I would pay for it in the workout later and I did. Not quite as badly as I feared but close. No sleep doesn't take as much a toll on my top end strength as it does my endurance.

Plus I had missed last weeks pressing so I knew the weights would feel heavy. And they did not disappoint. But after a lot of remedial sets things started to normalize, as I also knew they would

Military Press
stick x 5
65 x 5 x 2
85 x 5
95 x 3
105 x 3
115 x 3
125 x 3
130 x 3 not terrible groove felt ok
120 x 3
110 x 3
100 x 3
95 x 3
85 x 5
65 x 6

did back bends over the stability ball again to warmup and again it helped tremendously- I could get my arch much quicker and less stiffness

40 kg belt squat
5 sets of 10 strict.

I knew more than 10 rep sets would fatigue me too fast. this felt perfect. energy much better than at start
Didn't help it was cold and wet today. Very happy for the rain but not the best energy when I'm tired to begin with. Again, just shut up and go. :)

Floor pushups
25
20
15
15

had visions of sets of 30 but after the first set it was clear that wasn't a good idea. Very easy stops

Crawls
2 sets of 70 ft

now I'm getting tired

Side delts
2 sets of 12 with 12's

now I'm done

BW 163.4
BF 11.9
W 57.1

ok day off tomorrow and hopefully great sleep tonight

Datsit
DFQ

Steady state ruck

I don't know how, or why but I woke up this morning feeling like I had done nothing yesterday. Nothing was sore, tight or ached at all. Incredible , can't explain it but I'll take it.
And my legs felt loose and strong at the same time as I started my ruck, and the weight felt like nothing.
Crazy
I decided to try to not time any laps this morning and just let myself establish a steady, easy pace and I did it! Finished in just about the same time as always so my extra fast timed laps must balance out the slower post timed intervals. 1 hour and 55 minutes but it was SO nice to just cruise along.
After yesterday's CNS stimulation I definitely didn't feel like driving hard to make a time lap.

Probably will only do those on the low rep days  or alternate weeks if I change that strategy after the upcoming 44 kg test, which will probably happen. Not sure to what yet. depends on how the test goes.

Nice cool overcast morning. Fall is coming and I can't wait.

50 lb ruck
12 laps
10 isometric squat holds
1 hr 55 min

BW 163.4
BF 10.4 !!!!
W 57.9 ~!

Must be the carbs but it feels great

SO, the diet looks like this:

AM Intermittent Fast
Meal one : veg protein
Meal two  slow carb protein

intertwined with wine, lots of fats and coffee

ok back to presses tomorrow. not sure what I'm going to do but probably heavy for low reps

datsit
DFQ

48 kg One Arm Swing 10x10/10 9th time, barbell hacks, sandbag pushups, rear delts

Ne Kukaj Nego
Radi

This is Croatian for " Stop whining, Work!" and is on the front of the shirt I'm wearing in the video ,given to me by Aleksandar Miketa of Center Miketa in Rijecka Croatia. An SMK Sr. Instructor and one the best instructors I know.

It summed up my attitude towards today's training. I was  a bit more nervous than usual from missing last weeks workout with the 48 and in general all workouts last week.

I was hoping it wouldn't wreck me and it didn't. In fact, while today wasn't the strongest ever session it was easily in 2nd or 3rd place. Shows me I am ready to test in two weeks

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 5/5
40 kg x 4/4

48 kg x 10/10 x 10 9th time
21,200  Ten Tons

The first five sets were some of the all time best! I could tell when I did my first hike pass the bell felt LIGHT! that it was going to be ok. Surprisingly it was my grip that was the main source of weakness during the workout. That and a little power shortage at the end but over all no problem

AND very happy to see I am doing my ten reps in 15 seconds! solid pace. excellent.

My Mantra was just "shut up" as I stepped onto the platform. Energy was solid, wind was solid groove was strong, just a little in the left hand grip
I also finished the last two sets starting on the right. It's just stronger that way when I'm tired to begin with. I will start on my right arm for the test so I can finish on the left hand

VERY happy with this session

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 6

time to go up this is getting easy

Sandbag pushups
bw x 12
32 x 12 x 3

solid too

rear delts
3 sets of 12 with 15/s

almost too light now for rears

BW 162.4
BF 11.4
W 57.2

had brown rice last night and it was perfect . Rice and grassfed butter! YUM
going to focus on intermittment fast til my first meal of veg egg stir fry then go back a carb based whole grain meal ( rice oats or beans) for second mea. Of course wine  and cold water fish in there too.
Off yoghurt for awhile  making me gassy

ruck up tomorrow!

datsit
DFQ

Back in the saddle ruck

Not bad at all, after a long fast too. Heat adaptation wasn't bad either- not stinkin' hot but not cool either and everything felt fine

Hope's that's the case on Saturday

45 lb Ruck
6 laps
57  min
6th lap 8 min even

Legs felt strong and loose


BW 162.6
BF 11.7
W 57.1

It was great to hang out and drink some 17 year old single malt with three Royal Marines that were in the SMK cert.  Talk about Real Deal guys. And now I know, Yomping, means Rucking. The original rucking

datsit
DFQ

Back to work. Speed swings 24 kg 10 min, sandbag lunges, parallel pushups, side delts

The first workouts back after a cert trip, especially one overseas is usually pretty rough. But this was ok. No real jet lag at all, I'm back on PST time and slept really well the last two nights. Energy is really good, unusually so, actually. I'm definitely not feeling strong or perfectly " here" but it's not bad  and the speed swing workout was perfect to through me back into the middle, not the deep end of the pool.

That is on Saturday, when I jump back into 10 sets of 20 with the Beast. that' will be a tell. Especially since I have only ONE more workout after that before the 44 kg test. Yikes.


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

not bad at all. Since 10 minutes isn't bad at all these day I'm hoping five, with any weight won't be that bad

Sandbag lunges
4 laps of 20 steps
shoulder carry back

strong, actually.

Parallel bar pushups
3 sets of 25

not bad either good pump

side delts
 3 set of 12 with 15 lbs

like I never took a break

ok back to ruck tomorrow..

BW 162.4
BF 11.7
W 57.2

datsit
DFQ

140 lb Military press 3 x 4, 2 x 3 , 40kg Belt squats,floor pushups,crawls, side delts

The strength just keeps on building. Another great day. I was tired by the end of the workout for sure but the press strength  was very solid. Nice little heat wave into the 90's didn't help the training but it did show me I am indeed heat adapted finally.

Better late than never

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 2
120 x 2
140 x 4 x 3 sets
       x 3 x 2 sets

doing back over stability ball arches makes a HUGE difference in my setup on the first few sets. This is a great little discovery. My arch is right there when I do this

40 kg Belt squats
 12,14, 16,20

very solid

Floor Pushups
2 sets of 32
1 set of 25
 89 reps

the presses caught up with me but we weren't resting much between sets either

side delts
 3 sets of 12 with 15's

finally able to get the bells together in the front for a much better stretch and shoulder ROM. the more I work the bodymaintenance the better things go.

ok off to UK tomorrow so no workouts til I get back. plenty of demos and walking but a needed de load as well

datsit
DFQ

Freaking FAST ruck!! All time lap PR

 I knew I felt fast from the first steps. Nothing hurt, legs felt loose and strong, a rare combination. Especially after the 200 reps yesterday but I thought it might be good and it was. I just didn't know HOW good it was going to be.

Mind was strong, lungs were open early and the pack felt like nothing on my back

50 lb ruck
12 laps
10 iso squats
4th lap 7:56
8th lap 7:14 !! lap pr
12th lap 6:49!!!!! All time Lap PR!!!

Man I was hoping for 7:03, one second better than my previous best. The 7:14 lap took a little out of me but I had plenty in the tank when I started the 12th lap. I really pushed hard the whole time and really don't know how I can walk faster than this without breaking into a jog, which I actually did twice for a few steps going over some mud.

14 second increase! fantastic. and I feel fully recovered already. perfect

BW 162.6
BF 11.6
W 57 %

I think it's the reverse Samson effect; I got my high and tight haircut back Friday and have felt strong eversince :)

Mind over matter

2 sets of 4 and 3x3 with 140 tomorrow in the press and then I'm off to London for a week. Perfect time for a back off week too

datsit
DFQ

thanks for the inspiration Frank

48 kg One Arm Swings, 10 x 10/10 8th time, 135 lb hacks,sandbagpushups, rear delts

This was easily the strongest, best effort to date with this workout and weight. Finally, didn't feel like I was just in survival mode and my power output stayed high the entire time. Only three of us and I was ready to go one man before my set. That says it all right there. Recovery was solid. Wind was great and I wasn't dying on the last five reps of the second arm!
Bell speed too and height, were solid. Not perfect but really better.
Skin was no problem and grip was the only part that wasn't as strong as I like. But small issue.
Mainly the bell felt like just another weight and the last five sets didn't kill me

One Arm Swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps
21,600 lbs

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 6
very strong. this alternation of weights and reps is perfect

sand bag pushups
bw x 12
 32 x 12
      x 10
      x 8

going full depth ( shoulders have opened up a lot lately) and slower and holding and flexing and top. really much harder but good stimulation and variation to all the fast non lock reps we do

rear delts
3 sets of 12 with 15 lbs

solid

okay ruck up tomorrow! last workouts before the London SMK cert!

BW 163.4
BF 11.7
W 57.0

datsit
DFQ

Good ruck

got started a little later than usual but it went very well
Legs felt good from the start, heat was no problem and an extra hour of fasting wasn't a problem either.
Recovery good from yesterday, hardly felt it.
Good body maintenance in AM

45 lb Ruck
6 laps
3rd lap 8:09
6th lap 7:49
57 min

BW 164.4
BF 11.7
W 57.0

body is finally heat adapting and back on strict keto and that feels better already

ok one day to rest and roll then work

datsit
DFQ

24 kg Speed swings, 10 min, bw walking lunges, parallel pushups side delts

This was the best 10 min set ever. I actually felt I pushed each reps of each of the 20 sets to max power and did not wilt. Did not have to double breathe either and each rep felt smooth and powerful.
Hope it's a good omen for Saturdays 10/10 x 10 with the Beast

24 speed swings
15:15 x 10
20 sets
200 reps
10,600 lbs

very strong. happy with this. ten minutes mentally now is nothing

BW walking lunges
4 laps of 40 unbroken!
really focused on deep stretch on each rep. this too was very strong

Parallel pushups
2 sets of 25
1 set of 18

tired a bit and didn't want to push it

Side delts
 3 sets of 12 with 12
slow and strict. nice burn

ok two days off then  lots of reps

datsit
DFQ

140 lb Military Press 5 x 3 pr,floor pushups pr,36 kg belt squats crawls, rear delts

this went very well. first I could touch the bar to my chest not only on the last rep or two of the last set or two but from the start! this is a serious PR!! makes the setup so much easier to have the weight rest actually on my chest instead of holding it on my front delts! Makes using my lats for the start so much better too

Mil Press
stick x 5
45 x 5
65 x 5
85 x 5
105 x 5
125 x 1
140 x 3 x 5 sets! PR
very happy with this/

36 kg belt squat
10
12
14
16 reps

this is the new start of the weight cycle, 32 kg is too light except for 20 rep sets anymore! yay~!!

Floor pushup
3 sets of 31 pr!!
very strong

crawls
3 sets of 70 ft

rear delts
3 sets of 12 with 20

these two lateral movements are continuing to help my shoulder strength and stability

ok day off for roll and stretch tomorrow but everything's feeling great!

BW 163.4
BF 12.5
W 56.7

datsit
DFQ

Steady ruck

Legs felt loose but heavy at the same time. No problem getting started but legs just didn't feel fast today. At least for the first 4 laps then they shook out a bit.
Ruck felt light though and all systems were fine. Good sleep and no hangover  :)

50 lb Ruck
12 laps
10 iso squats
 2 hrs even
4th lap 8:04
8th lap 7:44
12th lap 7:26

better than expected. first time lap I thought was faster. legs felt good but turnover was slower I guess

BW 162.4
BF 12.5
W 56.7

no worries, body feels good. 140 x 3's tomorrow in the press

datsit
DFQ

48 kg One Arm Swings 10 x 5/5, hacks, sandbag pushups, side delts

Really really good one today. Took a long time to break a sweat, the bell felt light and the sets felt strong but easy. It was over before we knew it. Just the three of us and the whole thing took 20 min. This was the strongest ever.The bell felt like a 'bell' and not a Monster.
 I wasn't just trying to survive

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 4/4
40 kg x 4/4
48 kg x 5/5 x 10
100 reps
10,600 lbs

Hacks
65 x 10
85 x 10
105 x 10
115 x 10

these felt strong as well. alternating high reps on the low rep swing days seems like such a minor thing but it's brilliant. makes all the difference and really makes this exercise a solid assistant move instead of just more plain work

Sandbag pushups
bw x12
32 x 12 x 3

really focused on lockout and hold at the top of each rep. we get quite enough bottom shoulder/pec work with the other two rep days where we are basically bouncing out of the bottom

side delts/curls
3 sets of 8 with 20 lbs

excellent . I love doing curls :)

ok long ruck tomorrow. back on keto again pretty strictly and feel better already. Just have to think FATS when I start feeling hungry instead of carbs. and also I'm letting myself eat more protein with the fats as it's so much easier. trying to restrict protein while just increasing fats is freaking hard! I can understand paleo much better now. protein and fats together are very satisfying

ok

datsit
DFQ

Slow ruck

Definitely took it slow and easy today as the legs were tired especially hamstrings. the longer stroke and more hip hinge technique loads them even more but the whole leg/hip area was just tired. as it should be

I time two laps but wasn't pushing at all. a nice stroll. Just about the pace I thought it was

45 lb ruck
6 laps
56 min
3rd lap 8:11
6th lap 8:04

nice and hot and it finally seemed not to bother me. maybe heat adaptation is finally kicking in? better late than never

Legs felt strong thick and solid. nice to feel like one piece again. it's been forever

BW 163.4
BF 12.1
W 57.1

ok day to stretch and roll tomorrow and gear up for saturday. fives will feel like a vacation!

datsit
DFQ

24 kg speed swings 15 min, bw walking lunges, parallel pushups, rear delts

 Not enough sleep last night and felt it all day. There's only so much caffeine can do :)
But it was 15 min on the speed swing menu so there it was, saddle up and do my best. Also decided to go into the 90s again today.
Pefect

It's interesting the different self talk one has on an easy day versus a tough one. " Wow, feel strong, push it. you got this" etc vs," cmon now,  how many sets left, fuck, just shut up and go. just shut up and go.DOn't think just go."

That was today.

the good news was that I felt decidedly better after the swings and kept feeling better as the workout went on. This is why I never miss, cause I know I will always feel better at the end. and maybe before, too

24 kg speed swings
15:15 x 10
30 sets
300 reps
15, 900 lbs
15 min

the strange this is is that I was so tired I just got into a zone and kept going. the swings were strong and powerful  and outside of a bad attitude weren't that hard. Actually very happy with the workout.Definite progress

BW walking lunges
 3 laps of 40 steps unbroken
1 lap of 40 with a stop

these were very very strong. nice deep lunge and stretch. also surprising

Parallel bar pushups
4 sets of 20 reps!
strong

Rear delts
3 sets of 15 with 15s

love love love this move. as do my shoulders

ok ruck up tomorrow

datsit
DFQ

130 lb Military Press 5x5,48 kg belt squats, floor pushups, crawls , side delts curls

Decent one today. Considering this is just 5 lbs off my all time best for 5x5 it was very good. Right biceps tendon was weird all day and I only got minimal body time before training but the press groove set it back right away. I thought that might happen.

Hit the teres major and pec minor hard after. Much better; woke up with it

Military press
45 x 5
65 x 5
85 x 5
105 x 3
115 x 2
130 x 5 x 5 !

48 kg Belt squat
 10, 12, 14 25 !!! PR  It was Nick's fault :) Not bad at all

Floor pushups
3 sets of 30 !
Surprisingly strong

Crawls
3 laps of 70 ft

Side delts db curls
3 sets of 15/ 8's

ok now officially tired. Three hard days straight. roll and stretch tomorrow

datsit
DFQ

Solid ruck

Very strong ruck today for the day after 200 beast swings. Very surprised actually at how loose and solid my legs felt right from the start. Turnover was good as was  my first timed lap. Warmed up even faster after that and hit some good lap times
In general recovered from that high work load very well. a very good sign that we are on the right track

50 lb ruck
12 laps
10 iso squats 3 stances
4th lap 7:58
8th lap 7:43
12 lap 7:26

not bad at all considering. I look back at my 7:04 lap PR and am amazed! that is so stinking fast ,especially for the last lap. I must have been feeling great that day!

BW 163.4
BF 12.8 ?
W 56.6

post ruck
BW 161.2
BF 11.9 ???
W 56.7

now thats strange

Ok presses tomorrow  130 lbs for 5's

datsit
DFQ

48 kg One Arm Swing 10 x 10/10 7th time, 135 lb hack squats, sandbag pushups, rear delts

I was nervous for this one. Last week was so strong and solid I wondered if the power for the fives would carry over to tens. It did.

It's just SO much stinking work. and the closer you get to the finish the harder it is to  keep up the power. Now that I know what's coming I have to work very  hard to stay out of my own way mentally.
BUT I, and we, were stronger than ever. No grip. callus, wind, or leg issues at all and the last three sets were the best ever.

Focusing on following the bell and creating the fastest  and most powerful arc is really helping. Not getting tied up on my legs or hips at all and when I fatigue it's easier to keep the acceleration up; in both directions.
Very please.

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 4/4

36 kg x 4/4

40 kg x 5/5

48 kg x 10/10 x 10 

200 reps

21, 200 lbs

heartrate 30 seconds after finishing 8th set was 185!

having four of us there really helped too, way more rest.

I definitely am strong and fitter than ever with this. Maximizing technique is always key. I was getting in my own way before

Hacks

65 x 6

86 x 6

115 x 5

135 x 6 ties pr

 low reps  on these days is perfect. I see 150 for 6 soon

Sandbag pushups

bw x 12

32 x 12 x 3

strong!

rear delts/curls

3 sets of 15-10 with 15

and 3 x 10 curls

BW 163.2

BF 12.8 !

W 56.4

feel good though. lowering carbs more each day. High was not even 100 but i can tell the difference. need to get back to more fats in evening

long ruck tomorrow see what's in the legs

datsit

DFQ

24 kg Speed swings 10 min, sandbag walking lunges, parallel bar pushups, side delts

This was strong today. was able to go all out each rep for each set. Still following the bell and focusing on keeping bell speed up and smooth throughout the entire arc. Much better. Much more fluid
Smooth is fast.
Speed per 15 sec sets was back to regular too ( 14 sec floor to floor)

24 kg speed swings
15:15 x 10
10 min
200 rep
10,600 lbs

really stayed focused on saturdays beast swings, want them to feel the same

Sandbag lunges
4 laps of 20 steps

all over the place. very unstable for some reason
think I need to do an unweighted set first (like saturdays' pushups) to get the groove

parallel pushups
2 sets of 25
1 set of 20

everything solid. big triceps pump

side delts
3 sets of 15 with 15
solid


ruck up tomorrow should be interested,weather is cooling

BW 163, 4 !
BF 11.7
W 56.7


datsit
neverquit

125 lb Military press 5x5 ( again),44 kg belt squat,floor pushups,crawls, rear delts

Good idea to repeat last weeks weight, 125. It was much more controlled this time and I timed my warmups better.
Shoulders felt good and I made sure to do a couple back over ball extensions to unlock my abs and make my back arch easier from the start. That was a problem last week

Mil Press
stick x 5
65 x 5
85 x 3
105 x 2
115 x 1
125 x 5 x 5

44 kg belt squats on plates
4 sets of 10

really focused on full lockout at the top with a distinct quad flexion for each rep. I've been overly focused on the bottom position and doing non locks to keep tension on the muscle. This will help strengthen the lockout which I need for the swing test.

Floor pushups
2 sets of 30
1 set of 25

got pumped up and fatigued fast. barely made 25. shoulders good though

crawls
3 sets of 70 ft

working in getting lower.strong today

rear delts
3 sets of 15 with 15

always good

ten min swing set on wednesday prepping for another 10 sets of 20 with the one arm beast swing

off tomorrow then swings

datsit
neverquit

Steady state ruck

Surprisingly strong one today. Legs felt slow and heavy at the start so I didn't expect much. Body was more than fine after yesterdays very strong powerful session so I was happy with that. Some tight legs was a good thing.

Again I actually toyed with the idea of not timing any laps and just going super steady and slow but again, I couldn't. And as usual I pushed the pace each time. But my legs actually opened up very nicely and my endurance held very well

50 lb ruck
12 laps
12 iso squats
4rd lap 8:09
8th lap 7:49
11th lap 7:32
1:52 min total time

felt pretty fresh at the end too

BW 164.4
BF 11.7
W 5 7.1

ok 130 lb press tomorrow with a slower warmup

datsit
neverquit

48 kg One Arm Swings 10 x 5/5, hacks,sandbag pushups, side delts

This was a great session. Continued "following" the bell in the back swing more and waiting longer to accelerate and the power and height was the best ever for a 48 kg swing. The weight felt light, grip was easy and no hand issues at all. The arc is a tad longer but far smoother and more powerful.

Instead of trying to use the hips more to catapult the bell ( I thought that was going to be a great cue but it's not the one for me ) I'm focusing on using the momentum of the bell to create the hip drive.
I used to do it this way and some how lost it . This is definitely it. Head stays down at lockout as before, too.

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 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 5/5 x 10
100 reps
10,600 lbs

VERY happy with this day. Strong and smooth

Hacks
65 x 10
85 x 10
105 x 10
115 x 10

going to keep the reps up on day of 5/5 swings and go to 6's on 20 rep swing days

Sandbag pushups
bw x 12
32 x 12 x 3

strong

side delts
3 sets of 10 with 20 lbs

haven't used this weight in awhile. felt strong.
good signs we are on the right track

ruck long tomorrow

datsit
neverquit

fast hot ruck

Finally it seems like my heat tolerance is getting a bit better. Decently fast ruck today in decent heat. Not the 100's or anything but the legs seemed loosed and the lungs seemed open. About time

45 lb ruck
6 laps
3rd lap 8:04
6th lap 7:44
 53 minutes

doesn't look like fast laps times but they felt fast and weren't hard.
Nice to only have 5's with the 48 on Saturday

BW 163.4
BF 11.9
W 56.8

datsit
neverquit

24 kg Speed swings 15 min,sandbag lunges,parallel bar pushups, rear delts

Lats were super tired from Monday's pressing; or the combination of the beast swings and the heavy ass pressing. Either way I was  a bit sore going in but it wore off quickly.
Kept my head down more and let the bell swing a bit lower than I have been which made for a slightly longer and slower stroke but one that seemed more powerful as well

Swings were chest high and the focus was more on creating a bigger arc and following it more rather than trying to shorten and stroke and focus on the hip acceleration. This seemed more natural to my older groove too.Less quad it seemed too as I wasn't lowering and then hinging but more of a  pure hinge and let my regular lumbo pelvic rhythm load the hips

Speed swings 15:15
24 kg
15 min
300 reps
15,900 lb

Sandbag lunges 32 lbs
4 sets of 20 steps
slow eccentric these are strong but the slower and more strictly I go the tougher they seem

parallel bar pushups
3 sets of 25
1 set of 20
95 reps
these were strong

rear delts
3 sets of 15 with 15. slower and stricter.

ok ruck up tomorrow

BW 163.8
BF 12.1
W 56.6

datsit
neverquit

125 lb Military press 5x5,40kg belt squats,floor pushups, crawls, side delts

Surprisingly hard and strong press day at the same time. For some reason I thought taking a twenty pound jump from last week would be easy. It wasn't, at least for the first two sets, then the third set, which I recorded got much lighter. Guess I warmed up.
Did not give this workout it's mental "due" as the ass kicking from the last two days had me preoccupied.
But all in all a strong day although triceps certainly didn't do well in the pushups. triceps death ensued.


Mil Press
 stick x 5
45 x 5
65 x 5
85 x 5
105 x 3
125 5 x 5!!

the main issue was that I was still too stiff and tight to lay back enough on the first two sets to really access my bar path.Once that loosened up things went better

40 kg belt squat
4 sets of 12 off plates. no problem with 1 second hold and contract at top of each rep. Legs are fatigued.

Floor pushups
30
28
20
tricep death :)

didn't push it, more than  few of the press reps were serious grinds

Crawls
3 sets of 70 ft.
good but we're beat

Side delts
2 sets of 12-10 with 15's

tired now.

it would be nice to have an extra day to do left leg TKE's, triceps extensions and curls on their own as well as some direct ab work. not yet though but at some point when recovery is better

ok datsit
neverquit

Recovery ruck

Woke up feeling pretty good. Nothing particularly sore or out. Made sure to hydrate yesterday as well as roll and stretch and that made a difference.
But I knew it was going to be a slow one today, just hoped it wasn't too stiff as well.
Actually the first 7 laps felt much better than expected and I warmed up well.Not fast mind you but steady.
Almost  didn't time any laps and go for just super easy but my ocd wouldn't let me do that yet

12 laps
11 iso squats
50 lb ruck
4th lap 8;08
8th lap 7:52
11th lap 7:45

actually pushed on the last one and thought it would be faster. Ah, no. glutes were sore by the end, a good thing

BW 163.3
BF 12.4
W 56.6

125 lb presses tomorrow for fives

datsit
neverquit

48 kg One Arm Swing 10 x 10/10 ,hack squats, weighted pushups,rear delts

A day shy of my three year TKR Anniversary. Perfect workout to assess my recovery and strength/endurance of my new knee; especially since the last time I did this workout two weeks ago it was my leg strength that let me down

Not today. While it was anything but a walk in the park it was significantly stronger than that last debacle. The video above was for set 7, which last time was a disaster. The tenth set today on the last three reps were very hard to lockout fully, but that's way better than the 5 sets it was last time. This was the fifth time going through this protocol.

Perhaps the new schedule will work. Both Glenn and Joe had very strong sessions as well. MY grip and lungs were definitely better than two weeks ago, although the last few sets sent me searching for a 'fresh groove' to use that wasn't super tired.

I ended up pushing the bell back faster which really helped the upswing quite a bit. More load on everything but the ascent was more powerful when I needed it to be. Have to remember that.

Pretty freakin' nervous for this too but it worked out well

We went very fast too. Only three of us but Joe was pushing the pace and we went through the first five sets in 15 minutes! that's blazing fast.MY top end HR was around 180 in mid workout. Took awhile to come down. too.

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 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 10/10 x 10!
200 reps
21,200 reps
10 tons of work+

Hacks
65 x 6
85 x 6
105 x 6
115 x 6 x 2

legs were tired!

Weighted pushups
bw x 12
25 lbs x 12 x 3

strong

Rear delts
3 x 15 with 15

Curls
3 x 8 with 15s

OK Ruck it up tomorrow

datsit
neverquit

Thursday ruck: faster

Today was kind of a breakthrough day; my ruck was finally decent speed for a thursday. I think I'm FINALLY getting a bit heat adapted. It's taken virtually all summer for some reason. Now it wasn't as totally hot as it's been but it was 'hot' and it didn't phase me as much
Legs felt loose and solid and times were better than decent

45 lb ruck
6 laps
3rd lap 7:57
6th lap 7:35 !!

this was very good and I finished with more in the tank

BW 163.4
BF 12.1
W 56.7

ok time to get ready for Sat

datsit
neverquit

24 kg Speed swings 10 min, walking lunges BW, parallel bar pushups, side delts

Strong ten minutes today despite being up way too early. You never can tell how strong you are going to be. Was able to push harder for the entire ten minutes today than ever before. Bell speed was good, wind was solid and technique solid as well.

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

seemed like it was over before it started.

BW Walking lunges
4 laps of 40
 easiest ever, unbroken and the actual step felt 'light'

Parallel bar pushups
3 sets of 25
strong too

Side delts
3 sets of 15 with 15 lbs

excellent,now to prepare for Saturday 10 x 10/10 with the Beast

115 lb Military press 5x5,36 kg belt squats, floor pushups pr 3 x 30! , crawls,rear delts

Going lighter and focusing on details, like really laying back as I press and not apologizing for it. It's my groove. Embrace it, use it. master it.

Overhead position felt the best ever, especially in the warmups. This is very encouraging. And no pain which is also great :)

Military press
stick x 5
65 x 5
85 x 3
105 x 2
115 x 5 x 5

depth towards chest is better all the time too. shoulders are finally unlocking.

36 kg belt squat off plates
12,14,16,18
leg are definitely feeling it after this weekend but still finished strong

Floor pushup
3 sets of 30 PR!
hard but strong

crawls
 3 sets of 70 feet
steady

Rear delts
3 sets of 15 with 20 lbs
getting stronger each time

BW 161,6 !!
BF 11.4
W 57.1

very low carb yesterday too. usually BF is higher and water is lower.interesting energy and leaness feel great

datsit
neverquit

Speed Racer Ruck Lap PR

 What a difference  a week can make. Last week I barely got through and today was like I had wings.
The swing workload was half but I was just back at it today and it felt great. Being back on my routine makes a huge difference. Legs felt light but strong, loose but full of energy and the ruck felt essentially empty.

That's the feeling I'm training for. Waiting for "when Grace lays it down before me". And she did and I did.

50 lb Ruck
12 laps
10 30 sec iso squats
1:52 min ( fast overall too)
4th lap 7:54
8th lap 7:35!
12 th lap 7:04 !!!!! HUGE PR! really almost incomprehensible to me

I knew I was fast from the first lap and the timed lap validated it. the 8th lap was ok speed but nothing earthshattering so I was hoping to either tie or slightly break my 7:19 pr. I would have been happy with 7:15 but 7:04? Crazy craziness.
Lungs felt open from the get and everything just flowed,
The reason I do this shit :)

AND
BW 163.6
BF 10.8
W 57.7 !!!

that's the highest water reading in the AM I have had in forever. And of course the bodyfat was lower because of it but I've been easing back to keto land and didn't expect this. NOR the energy and speed. Could be just a good day like last week was off

Either way I'll take it

115 presses tomorrow

datsit
neverquit

48kg One Arm Swings 10 x 5/5,hack squat, sandbag pushups, side delt

Glad we took this weight today, I had to get last saturday's shit workout out of my mind.And we've changed the program starting today as we move into essentially 'contest prep' for the 44 kg five minute test coming up in mid october. That's just 8 or so weeks til we test and I think not only are we ready for this new schedule it's exactly what we need to really kill the 44 and then the 48 test.

We'll alternate weeks of 5/5 with weeks of 10/10 all with the 48 kg. It will truly now be a max effort day with our speed day on Wednesday. If today is any indication we're on the right track but I'll really know next week.

Today was great though, smooth,strong and good power with less effort, I'm surprised to see how high the bell was reaching as I didn't concern myself with that at all today. I was trying a bit last week and lifting my head too much at the top of each rep and while I don't think that was the reason for anything it didn't help.
Strange that on the video set above Nick started to comment I wasn't using my legs as much while I felt just the opposite. Couldn't find a groove last week and this week really tried to lower my COG before I hinged and I felt it worked great.

Grip was fine but I have to keep my calluses down more. I could feel them and that won't work with tens.

One arm swing
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 5/5
40 kg x 5/5
48 kg x 5/5 x 10
100 reps
10,600 lbs
 very strong.

Hacks
65 x 10
85 x 10
115 x 10 x 2

these were good too and I used a faster, non lockout technique. legs are back up and I think getting my ruck miles in helped too. My legs disappear in the blink of an eye when I back off training.

Sandbag pushups
bw x 12
32 lbs x 12 x 3

strong

Side delts
3 sets of 15 with 15.

solid

BW 162.4 ?
BF 12
W 56.7

so weird.

long ruck tomorrow

datsit
neverquit

Back on track ruck

Much better ruck today. Things felt more 'normal'. Legs felt stronger and felt like I could push a bit more easily.
Weight felt light but it was stinkin' hot again.Just don't like it, Can do it, don't like it. It's taking forever to get into heat shape this year. Not sure why.

45 lb Ruck
60 min
6 laps
3rd la 8:01
6th lap 7: 47

BW 164
BF 11.4
W 56.9

gettin' there. 48kg  swings for 10 sets of 5/5 on saturday. The next experiment is swinging the 48 kg every sat, but alternating the work loads 10 sets of 10/10 week one, 10 sets of 5/5 the next week. Speed work will alternate with 15 min on the week after the 200 reps ( a heavy week) then 10 minutes after the 5/5 session( light volume week)
We will see how this goes. We'll know right away I'm sure if we like it or not  :)

datsit
neverquit

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

Very solid workout. Had to makeup for the shit show on Saturday so I really put out on each rep of each set and things held up well. Worked the backswing a little longer today with the form being more of my older technique, pr TKR really, where it was a pure hinge.I still had my quads involved on the initial descent but I felt I was really "winding up" today and the catapult effect was strong.
All systems were go, wind, legs, back shoulder etc.

24 kg speed swings
15:15 x 10
30 sets
300 reps
15 min
15,900 lbs

one of my best power output days ever

Sandbag lunges
32 lbs x 4 laps
very strong here too. definitive negative reps on each step

Parallel pushups
2 x 25
1 x 20
1 x 15

strong but pumped up fast and lead to fatigue.

rear delts
3 sets of 15 with 15 lbs
good teshnik

BW 164.4
BF 11.4
W 57.2

weird.

ruck up tomorrow short and fast ( I hope)

datsit
neverquit

Akinori Nakayama one of my early heroes and role models. I tried to make my gymnastics look just like his.

105 lb Military Press 5x5,32 kg belt squats,floor pushups,crawls rear delts

Back on track today with the barbell press again. As decided earlier I am going back to lighter loads and 5x5 to allow maximum focus on peaking for the 44 kg one arm swing test in Oct. I don't need to be greedy with this movement anyway. A bodyweight press for this old guy and older shoulders is plenty for right now.Perhaps for ever but certainly right now, especially after getting my ass handed to me in Saturdays swing workout.

It took a few sets to work back into fives but all's well that ends well, and it did.

Military press
stick x 5
65  x 5
85 x 5
105 x 5 x 5

right oblique was tight going overhead for the first few sets and that didn't help. once that loosened up things started feeling lighter and moving more fluidly. didnt do enough back over the ball stretches this weekend and after those two big training loads I needed it.
Thankfully it opened up as it made going over even harder than normal

32 kg belt squats ( on plates)
15, 18, 20 20

these were good but almost too light now. I wanted the burn of higher reps to get my legs back into it quicky

Floor pushups
 3 sets of 29 ! PR
these were very strong and easy

Crawls
3 sets of 70 reps
strong, too

Side delts
3 sets of 10 with 20 lbs
still getting better with these

ok day off today ( tuesday, as I write this) and 15 min of speed swings tomorrow

bw 164.4 !!
BF 11.7
W 57.2

and still lower carbs than the day before. very odd

datsit
neverquit

Steady ruck

Not as fast as I would have liked it but legs didn't feel that bad after yesterdays' bloodbath of swings.
Slept well and legs felt a little tired ( mainly hamstrings) but nothing serious.
Cool morning out at the park and that helped a lot.
Pack felt light and all systems felt go, I was just slow :)

50 lbs ruck
10 iso squats
12 laps
1 hr 55 min
4th lap 8:10
8th lap 7:52
12th lap 7:50

wow, that's the slowest in a long time but that figures after yesterday. BUT I could feel the legs regaining their strength at the same time. My lower body just loses strength and conditioning almost immediately if I back off. It's always been that way.

ok 115 lb presses tomorrow as we re calculate the plan for the five min 44kg swing test coming up
BW 163.2
BF 12,9 ?!
W 56 % ack

datsit
neverquit and drink more water today

48 kg One Arm Swings 10x10/10 (4th time) hack squats, weighted pushups, rear delts

Ok this was freaking too hard. a true 100% effort over the last 5 sets and I barely got through it. The last four reps on so on each second side were just weak; my LEGS were out of gas and I just couldn't produce enough ground force to keep the momentum up

So much for those that think the bell just swings itself and you 'follow' along. The first five sets weren't bad but in the video above the last 5 reps of the last arm really showed me I was in trouble and sure enough, on set six, I was dying on the second half of the second arm.

BUT the good news is that it was my leg and hips not my grip or my wind or my back that was the problem. And the reason for that is that the last time I did this workout was May 28, TEN WEEKS ago.
Alternating the 44 for 10's and the 48 for fives is not going to work. It's too much rest and the 44kg is NOT the 48 kg. That's for sure.
Not sure what we're going to do next but we are at least going back to 48 for 10/10 x 10 every time we touch it as well as the 44 for the same.If we stay on that path. Contemplating just alternating a 32 kg week with a 48 kg week. Just touch the bell more often, We'll think on it.

Thinking about the upcoming 44 and 48 kg five minute tests has got me worried now :)

One arm swings
16 kg x 8/8 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 5/5
40 kg x 4/4
48 kg x 10/10 x 10 sets
21,200 lbs
200 reps

Hardest thing I have done in recent memory.

Hacks
65 x 8
85 x 8
115 x 8 x 2

legs are still cooked!

Sandbag pushups horiz bar
bw x 12
32 lbs x 12 x 2
           x 10 x 1

just tired!
Rear delts
20 lbs x 10 x 3 sets

BW 163.2
BF 11.9
W 57.1

ok time to roll and stretch and get ready for tomorrow ruck. and figure out the plan

datsit
neverquit

sometimes you're the hammer

sometimes you're the nail

Thursday ruck

Writing this on Friday morning, didn't quite get to it yesterday but it was a good ruck; definitely on my way back to normal. My legs felt solid and my lungs didn't complain at all. Even the heat wasn't back, although it was cooler than it's been and that always helps.

Amazing how fast the legs strength and endurance drops off when I miss even a few. It comes back quickly but those first workouts back really suck

ok
4 5 lb ruck
6 laps
3rd lap 8:10
6th lap  7:52

no records but not bad either

ok off to work and to prepare for tomorrow's Beast onslaught!

datsit
neverquit

I so miss the rain :(

24 kg Swing speed 14 min,32 lb walking lunges,parallel bar pushups, rear delts.

Wow, good thing I'm writing this blog just to archive my workouts as the readership was down to an all time low of "8" yesterday!! Down from an all time high of 365 views per day; bu that was before social media.
No worries this is for my accounting

Speed swings
24 kg
15;15 x 10
14 min
280 reps
14,840 lbs

probably the strongest ever. Was able to put max power into each rep better than ever. Had to double breath a bit at the top but this is the best my conditioning has been. Strength too

Sandbag walking lunges
4 laps of 20 steps

fast pace with Glenn, we're getting into serious shape. no rest between turns

Parallel pushups
3 sets of 20 backing off easy

Rear delts
3 sets of 15 with 15 lb slower more controlled reps

short ruck tomorrow then get ready for Sat 200 one arm swings with the beast!

datsit
neverquit

160 lb Military press PR, 48 kg belt squats,Floor pushups, crawls, side delts

Not bad at all! And I'd be ecstatic if I weighed 160 but I was 164 this morning,lol!!
Oh well I tried 165 too, twice, and no go. At first I thought it was a technique issue and I wasn't leaning back enough but I just wasn't strong enough



looking at it in slo motion I do think I wasn't back enough; as Glenn said right after I ended up pushing the weight forward at the sticking point, pretty much what I did with the 4th rep of the 4th sets with 135 but this time it was too heavy to recover from. I tried the weight again but then I was definitely too tired!
Shoulder felt fine but man the triceps got some serious work just holding the weight. Never really been about 135 EVER in this movement.
Definitely will benefit from training this in singles format

Heres my 150 lb opener; also a PR


and on this I can tell I lean back and stay back better than in the 165. Glenn, you were right :)

Military press
 stick x 5
65 x 5
85 x 4
105 x 3
120 x 1
135 x 1
150 x 1 PR
160 x 1 PR
165 x X
165 x X

That was awesome and, most importantly, I didn't hurt myself!

48 kg Belt squat
10,12,14, 15

when the bell gets taller these get much easier, even though they're heavier :)

Floor pushups
3 sets of 28
strong!

Crawls
3 sets of 70 feet

Side delts
3 sets of 15 with 15 lbs

ok that was a very nice day. So next workout 70% of 160 is 112 so I'll probably use 115 for 15 sets of 1

off tomorrow

datsit
neverquit