"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Back from a wild, short and hard trip to Israel and the SFG cert. Overall things went great; we got upgraded twice to business class and that made the travel easier but it's still a 15 hour travel time not counting to and from the airport and layover time. Basically we were traveling 26 continuous hours or so before we got to Israel Then of course the jetlag.
But it's not easy at all working 12 hours in what essentially was the middle of the night just a few days ago!
It went great, though. Fabio Ronen and Benny treated me so well and with so much respect it made me feel right at home again. And I learned a tons of new, subtle but crucial skills from Fabio for the get up and the kb press. really cool stuff.
AND I lost the five pounds I've been trying to.
When I left for Israel I was 167 or so and 11.2 % BF. This morning I was
BW 164.8
BF 9,1 W 59.3!!!
So pre Israel
167 with 148 lb lean and 19 kbs fats
post israel
164.8 with 150 lbs lean 15 lbs fat
that's just weird as I thought the loss was muscle! definitely smaller
Slept all night last night and felt pretty good today'
Speed swings
22 kg x 15;15
10 reps per arm
12 min
240 reps
11.616
wasn't hard but not easy either. good to go the first five minutes then it got tough. last 2 min were hard energy wise
Walking lunges
3 sets of 40 feet.
knees stiff from not enough stretch and so much standing
Parallel pushups
3 sets of 25
strong
Side delts
3 sets of 12 with 12 lbs
nice and light felt good on the muscle
This was about as good as my press can get. Everything went well, and easy. Using the torque setup with my grip makes a HUGE HUGE difference. I feel like I can leave my fingerprints on the bar!! and that makes the drive phase so much stronger
this was as strong and easy as I have ever done this weight
Military Press
stick x 5
45 x 5
65 x 5
85 x 3
115 x 3
130 x 3 x 8 sets!
32 kg belt squats
4 sets of 15 strong and deep!
Floor pushups
3 sets of 35
solid but not easy
Crawls
3 sets of 70 ft fast!
Side laterals
3 sets of 12 with 15s
Off to Israel tomorrow to assist at the SFG. First cert back since I left 3 years ago, right after the Israel SFG. ironic a bit :)
Very happy to feel my legs loose and strong this morning when I started my ruck. Quite the difference than just on Thursday. And they stayed that way until the 9th lap when they, and I started getting tired. Finished fine though and it capped a good week; I'm on the comeback strength and endurance wise.
Two full weeks after the swing test, not too bad
Definitely took it slow, and I finished up at 2:05 total time. I stopped and chatted a bit and didn't rush at all, these small breaks really let my legs loosen up and stay loose. No timed laps at all
Finally a very strong day! Warmups felt light and powerful and when I got to the first set with the 44 kg it felt very light in my grip. Always a good sign!
Fives are so just the perfect rep count for me; I can be strong and powerful and not have to hold back at all. And the multiple sets give me a "background" of endurance. this is what built the foundation for all those five minute tests and I'm glad to be back to it. It's the base.
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
44 kg x 5/5 x 10 sets
100 reps
9700 lbs tonnage
KB snatch
The last time I was heavily into snatching I never swung anything heavier than the 32 kg and so the 24 always felt like a big weight to me. Now, after doing 200 rep workouts with the 48 on a regular basis the 24 feels like a toy.
That's nice for a change
16 kg x 5/5
20kg x 5/5
24 kg x 5/5 x 7 sets
easy. over head position has already gotten better than last week
barbell hacks
65 x 10
85 x 8
115 x 6
135 x 5
145 x 5
strong too!
Sandbag pushups
bw x 12
32 x 12 x 3 sets
strong too!!
rear delts
20 lbs x 3 sets of 12
BW 168.8 WTF!!! BF 9.5 ( after bath) W 59.1 ( highest in forever)
I have no idea what's going on, Ate 2500 cals at the most yesterday. 99% clean ( 2 cookies and 1 piece of toffee) and gained 1.3 lbs overnight? Also haven't had creatine for 4 days. This is officially weird now
long ruck tomorrow. The plan is to just keep doing what I've been doing and see where this plane lands
Still not easy. Felt fine getting started but legs are still not light and strong. Definitely got better each lap and speed was good ( 7:45 average or so) but I definitely didn't feel strong
But it got done
45 lb ruck
6 laps
ave time 7:45
55 min total
BW 168 !!! WTF?
BF 11.2
W 57.5
ok both creatine and red meat are out for awhile. they are the only things that have changed I'm not liking this. I don't want to be over 165
Back to the world of snatch Vo2. Started out easy with just six rep sets for the first ten minutes, then finished up with sevens for the last five. No problem form felt great. First time, really, in my oly shoes and I was focused on being as efficient on the lift as possible, not going for the deepest hinge, etc,. Performance efficiency, not max power.
Hands felt great as did shoulders. Back to sitting on the stability ball at my desk and my back feels normal again. Those damn chairs aren't stiff enough seat lately.
Snatch Vo2
15:15
10 min 6 reps per set = 120 reps
5 min 7 reps per set = 70 reps
total = 190 reps
6840 lbs
RPE 6
walking lunges
4 laps of 40 steps
unbroken
strong and easy
Parallel bar pushups
3 sets of 27
strong also
side laterals
3 sets of 12 with 15 lbs
no problem
BW 167.1
BF 11.2
W ?
this seems to be my new range . Not happy but don't want to eat less. I'm eating cleaner than usual too
ruck up tomorrow
datsit
DFQ
video from 2008, very close to my PR of 80 sets of 8 in this 15:15 thing
I love the kb snatch
This was so solid. easily the best I've done this weight and probably my best press technique and form yet.This is definitely a better main press for me than the kb
It's all coming together
Military Press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 3
125 x 8 x 3
very strict and easy
A few things; one I REALLY set my grip; an angled Rippetoe grip and applied my torque to it and didn't have even ONE little bicep tendon twinge the whole workout! that's a first! weight felt light, bar path felt great and man I love triples
Goblet squat
20 x 3
24 x 3
32 x 3 x 2 sets
this is still not the move. felt my biceps way more than anything. Oh well. Back to belt squats. the move was easy enough though
Floor pushups
3 sets of 32
easy and fast
Crawls
3 sets of 70 ft
strong here too
rear laterals
3 sets of 12 with 20 lbs
BW 167
BF 11.2
W 57.3
definitely hydrated. Feel lean and hard.
Back on track
It must be an adrenaline dump aftershock. Everything has been heavy this week and I've been extra stiff and sore.
Today was no exception and the first laps of the ruck let me know it was going to be a hard slow slog. If I made the full 12 laps
Which was in question from the start. And I was ok with that. I'm easing back in and I'm not stressed at all. But I was waiting, and waiting and waiting to loosen up.
And I finally did.
90 minutes into the walk :)
THEN I felt good and picked up pace
Lots of stopping and just letting my legs shake out. during laps and no timed laps at all
50 lb Ruck
12 laps
11 iso assisted squat stretches
2:05 min
Ok this felt heavy. Actually I was just sore and stiff. Even at low volumes my body is taking time getting back to this. It's fine, just the price of admission.
Good sleep and stretchoug, Just had to go slow
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 4/4
40 kg x 5/5 x 10 sets
Good power height and groove. Just stiff
Snatches
these went well too. My hands a bit sore already from Wednesday. Will ease back in slowly here
Good news is overhead position is as good as it's ever been! Way way better than how it was when I decided to stop forcing it and work on flexibility and mobility. Only better from here on too
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5 x 5 sets
Hacks
65 x 10
85 x 8
105 x 6
115 x 5
125 x 5
easy
Sandbag pushups
bw x 10
32 x 10 x 3
strong
side laterals
3 x 12 with 15
good ROM at top
BW 166.2
BF 10.0
W 57.9
( after bath)
that's back on track. Have no idea is it matters but cutting out the oatmeal seems to have helped ?
Weird
Wow, that was hard Just an hour with just 45 lbs but it felt like I haven't done it in eons. Legs just didn't get into it at all for 30 minutes then loosened up enough to finish.
Yeesh, condition doesn't stay for long does it?
But man it shows you how much work you were actually doing ,lol
45lbs
6 laps
60 min
3 iso squats ( just to stretch the legs!)
Seriously sore from a lot handstand work yesterday, walking INTO the mirror and playing on the TRX. Waay too many attempts and my FOREARMS of all things are cooked. Have to remember my own advice: 1) don't be greedy and 2) make haste slowly.
After all these years of being seriously confined to my workout for my swing goal I have to be very very carreful about introducing too many new moves into the schedule. Especially too fast. Already guilty of that but I am backing off as we speak.
In fact I probably will stay with the barbell press instead of adding the kb as the bar just works so well. My fear about the handstand is about my lower back, not my shoulders. That serious lumbar curve I've developed is, I realized , in result of my attempts to fix my old back injury. And it did, indeed fix my back.
I was flat back and flexion dominant and I worked HARD to develop a decent lumbar curve which I now have and is reflexive. That rib down, hollow position ( where I lived for most of my life) is not good for my discs and one thing I never want to re experience again is low back injury and the accompanying pain! Not for ANY move or lift
But I think the snatch is probably good to go so I will play mostly with that and the kb press occasionally
Sore overall from Monday too so I went light today
Speed swings
20kg x 12 min
240 reps
10,560 lbs
this felt like the perfect weight and time for breaking back in
KB snatch
16 kg x 5/5 x 2
20 kg x 5/5 x 2
24 kg x 5/5 x2
20 kg x 5/5
16 kg x 5/5
best overhead position I've had in ages. Probably as good as the best I've done before my shoulders went nuts after my TKR
And plenty to work from too, this is just the start.
very pleased with my overhead mobility progress!
Walking lunges
3 laps of 40 steps
felt like I've never done these before! legs tight and sore from the kb squats ( which I am also not adding in. Going to switch out belt squats with Goblet squats done flat footed AS a squat mobility move
Parallel bar pushups
3 sets of 25
feel solid
Rear laterals
3 x 15 with 15s
4 am BW 168.4!!!!!
BF 12.9
W 56.3 !!!!?? 1 pm after morning fasting and just green tea and one handful almonds
BW 166.4 BF 10.0 W 57.8
ok this is crazy! no creatine since Friday AND eating super clean all week, and lightly.
ruck up tomorrow, haven't done this in a week + should be interesting
Took off from rucking yesterday. I had fantasies about 60 lb ruck for 6 miles but I was still in the glow sunday morning when it was wet cold and nasty out and I just decided to stay comfy and enjoy my victory and celebration a bit longer
Today was the start of new things though, finally done with this three year quest. Now onto new( old things) and the KB press is one of them
Started playing with the Cashin clean, Ed Cashin technique of catching the clean with a very vertical forearm , as if in a bottom's up clean position. First try at it for real but it felt very good. Video looks like I have to lower my fist a bit to get it under the chin but it's a great start and the press felt STRONG! Shoulder too
better angle of it here on this work set with the 24 kg
KB press
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 2/2
28 kg x 2/2
32 kg x 2/2
24 kg x 3/3 x 6 sets
KB front squat
Wow, the last time I did these my knee didn't bend near as much as it does now yet the technique I used today was from them and it didn't fit. Have to toe out a little more and open the stance up too. I was feeling a little hammy tightness from the handstand kickups ( of all things after that!) but I was being cautious and it shows in the video. these will alternate with goblet squats too in the future
2 KB front squat
2 16s x 5 x 2
2 24s x 5 x 2
Floor pushups
2 x 35
1 x 21!!
serious arm death- no creatine for three days ,lol
Crawls
3 sets of 70 ft
Side laterals
3 x 12 with 15's
BW 167
BF 12.8
W 56.3
feel bloated and full :) time to get to work again
New Monday Schedule Week A Week B barbell press KB Press goblet squat 2 KB Front squat floor pushup Floor pushup good start back datsit DFQ
I tested my spirit and it shone through even better than I had hoped! This test was really getting to me the last two weeks. I was getting scared and I couldn't find a calm space in my head about it. It was the culmination of three years of training and preparing; for a goal I really wasn't sure I ever would achieve.
But now it was at hand and I was nervous. The last test with the 44 kg was stinking hard. Very hard and I wasn't sure how the last few sets of this one would go. Especially since I had just change my technique a few months ago. Sure, it felt better in practice but would it hold up? I wasn't sure. Plus I hadn't tapered at all for those other tests, would the taper help or hurt.
Then there was the creatine. It should help my cardio but I would worry it would also cause me to pump up too fast and or cause cramping. Another unknown. Sure this was my first attempt but, to be honest, I don't wan't to do this again :) SO I had to make it this time
I was nutting up pretty hard behind this until I saw an old video my first test with the 36 kg and the headline "preparing to test my spirit with the 36 kg"
YES! This is what it's all about! Testing my spirit. NOT being attached to the result but the effort and the experience. As soon as I got my mind wrapped around that I calmed down and the last two days were amazing.
I was in the zone, calm and relaxed and yet with a very pinpoint focus. As the day proceeded all else faded into the background but the test itself did not take center stage. Just a centered focus on readiness. Mushin. Exactly what I was searching for.
I slept well. My body felt great. My weight was a few pounds heavier than desire but still light. My back shoulders and muscles felt ready.My mind was clear.
I wanted to go into this calm and cool and here it was.
The last speed day workout gave me such confidence and I know I needed to focus on that and not the bell. Just the technique. I wrote this yesteday morning and this was also key to staying calm. Just focus on the 'launch' technique and nothing else. Do it JUST like a Wednesday speed day.
So I did. Five minutes is so short but it can seem like an eternity at the same time.
Stupid phone ran out of storage after the sixth set but Joe got the whole thing on his which is on facebook if anyone's interested.
It went so well. The first five sets were seriously strong and my wind was perfect. I didn't even have to take off my shirt ( a sure sign I am working very hard as I overheat) . The sixth set was strong but I could feel "it" coming on; the shortness of O2, the buildup of lactic acid in the glutes. The mental doubt.
Seven was strong, and even eight but set nine was very tough, I was double breathing now and I didn't care, I just needed more oxygen. Set ten was sketchy, especially the last few reps but IT GOT DONE!
Three years in the making!
What a relief and pride!
then I did some handstands and although the overhead wasn't great I could hold myself up no problem with a spot- waaay better than my last attempts when I couldn't even support my weight! this will come back I know it and the military press is the reason.
Swing test
48 kg
10 reps per arm per 15 seconds
10 sets
100 reps!
Mission accomplished and my 60th Birthday challenge completed.
Handstands with spot
about 6 sets of holds
Hack squats
65 x 8
85 x 8
105 x 6
115 x 6
BW 166.8
BF 11.1
W 57.4
ok tomorrow is my Birthday Ruck 60 lbs for 6 miles!
Last workout before the test. It went very well although the creatine has my weight up to 167.6!! this morning despite eating as clean as I have in awhile. Skipped it today but will take some tomorrow but not Friday. Don't want to worry much about my weight as the test is enough but I would love to wake up at 165 on Saturday morning. If not, no worries.
I also don't want to contract too hard, and pump too early during the test as that will slow me down. Don't laugh, it happens and it's not good for strength endurance stuff like this
I do want to top off the ATP - CP stores for the test but I think between SOME creatine, lots of red meat I've been having and the taper I should be good to go.
I have to keep remembering that this test is a test of my training spirit, and that's all. I would love to get through this strong with room to spare but the most important things are that I get through it uninjured and that I finish.
Everything else is icing on the cake.
Training felt great today and the 5 minutes went through so fast I couldn't believe it. And I went through each set and rep as hard and powerfully as I could. I know it's half the weight but it was a solid mental rehearsal for me
Speed swings
24 kg
10 sets of 10
100 reps in five minutes
5300 lbs
32 kg x 5/5
40 kg x 3/3
44 kg x 5/5
48 kg x 5/5
no transfers; parked the bell and re started.
This was just what I needed. Some crisp tight reps with some heavy bells but nothing that tapped my reserves
Walking lunges
4 sets of 20 feet, slow and deep
again, a perfect choice of workloads.
Parallel pushups
3 sets of 15
Rear delt laterals
3 sets of 10 with 15s
BW 167.6
BF 12.1
W 56.8
what I don't get is that if the creatine is holding water why isn't my water percentage higher? strange. But I have never gained any mass from creatine ever before. this stuff is the real thing if increased muscle size strength and power is what you are looking for. Crazy I have to moderate it :)
Pretty solid easy session. Technique held up well although I did use a more diagonal grip ( plus torquing) grip in the bar, and a wee bit closer. The angled grip and the torquing really helped maintain better contract and grip strength on the bar which before, would come and go. I really need to crush the hell out of the bar for best strength. I've tried this before but I think it's going to work now
Military press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 3 x 8 sets
48 kg belt squat
4 sets of 10
this actually felt a bit heavy for some reason ?
Floor pushups
3 sets of 30
also not as easy as expected
Crawls
3 sets of 70 feet
these were fast, light and easy
Side laterals
3 sets of 10 with 15
these were strong too
BW 165.4
BF 12.2
W 56.7
have to stay strict this week. want to be no more than 165 for the test
Dropped the weight by 5 lbs to 45 and dropped the laps from 12 to 9 for the start of my taper week.
Worked perfectly; just enough to feel like I was working but not overly fatiguing. Overall time was fast but I only timed one lap the last one for a 7:40 pace, which felt like the rest of them
Glutes were tired at the start but warmed up well
45 lb ruck
9 laps
9 iso squat holds
9th laps 7:40
BW 165
BF 12.1
W 57.3
after bath
easy press day today as I get ready for this weekend
Decide to stay with the 48 kg but only go for five rep sets. Cut the volume and keep the strength up.Very happy with the workout, the grip was strong, the groove felt great, the height was the best ever and the power very high. Barely broke a sweat. Just what I wanted from this. Stimulating but not intimidating at all. Left feeling fresh
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
44 kg x 5/5
48 kg x 5 x 10 sets
50 reps
5300 lbs
Hack squat
65 x 8
85 x 8
105 x 8
135 x 8
155 x 6 PR!
very strong. lots left
Sandbag pushups
bw x 12
32 lbs x 12 x 3
Rear delts
3 sets of 10 with 20's
BW 166
BF 11.2
W 57.6
Shortened ruck tomorrow. 8 or 9 laps instead of 12 with 45 lbs instead of 50
A day late on the report but yesterday's ruck was excellent. I didn't expect it but when I started out I felt light and loose from the start and the ruck felt light
My pace was quick too, from the start and my legs turned over easily and no extra glute tightness. Off creatine for the last 4 days and not sure if that made a difference but today was good
Didn't want to push hard at all so i didn't time but curiosity got the best of me and I timed my last lap
7:40 which felt the same as the rest. this is fast for a thursday. A good sign
I went back and forth about how long to make this session and decided on 20 minutes, as much for mental strength as any physical adaptation.This will be, essentially, the last tough workout I'll have until the test march 4 and I wanted it to be good.
But I decided to lower the bell weight to 20 kg to maximize power output without maxing out my CNS
It was excellent
I didn't even glance up at the clock until 16 minutes had passed,a new record. Plus NO double breathing. It was not that hard and mentally I was checked in well. Exactly what I need(ed)
20 kg speed swings
15:10 x 10
20 mins
400 reps
17,600 lbs
Walking lunges
3 laps of 40 steps,
strong too. taking shorter steps really allows me to let the knee move over the foot more stretching the quad and the calf/ankle as well. I've been overstriding and not getting enough knee flexion
Parallel bar pushups
3 sets of 25
not bad.
side laterals
3 sets of 12 with 15 strictly
No creatine for the last two days. I don't like my weight climbing like this. I should be UNDER 165 so off the creatine and really cutting back on sweet anything.
It's all easy when it's light. And the reps are low :)
Dropped down to ( what I thought was ) 120 lbs ( first four sets were 115), brought my grip in a tag ( to really get the forearms vertical and lowered the reps to three and MAN it felt great! I thought out load " why doesn't my shoulder feels this good on max weight/pr days?"
But I forgot to put the 2.5 lb plates back on that Glenn and I was sharing til I figured it out for the last four sets. didn't feel any different. It's incredible though just how much a difference 5 lbs can make in this movement!
I think speed work and chains might actually be good for training this. AND a max effort day as well. Have to think this through.
Perhaps
KB press max effort
bottoms up press max effort
24 kg see saw press max reps
for the speed day it would be just like bench speed day, 8-10 sets of 3 with short rest and triples at 70 % ( which ironically is about what I used today-115 lbs!) THEN like bench speed day, take 2-3 singles above the training weight.
This could work!
Alternate weeks though not two pressing session a week
Week 1 speed press
Week 2 max effort press
Week 3 speed press
Week 4 max effort press
and so on, alternating.
Military press
stick x 5
65 x 5
85 x 5
105 x 3
115 x 3 x 4
120 x 3 x 4 sets duh!
best form though yet
48 kg belt squats
4 sets of 10
strong but legs are tired and sore. needed to back off a bit in volume
Floor pushups
1 x 60 !! All Time PR
2 x 25
had video taken but someone ( you know who) forgot to turn it on. oh well it was seriously strong. WAAAY stronger than my last pr of 50. I will do 65 next time I test this. and now I can see that 100 continuous is possible . On a good day. A very very good day.
The subsequent sets of 25 were in amazement though. I expected to drop to tens!
Crawls
3 sets of 70 ft
low and fast in the pouring rain!
Rear delts
20 lbs x 3 x 15 12 12
BW 4 am
166.4
BF 12.1
W 56.8
after bath 1 pm
166
9.9
datsit
DFQ
Great tutorial on the OH press by Brian Alsruhe a strongman competitor MONSTER . Great coach too
I was somewhat hoping my legs and hips wouldn't be trashed today and I might get some fast laps in but that wasn't the case. All good stuff, but my glutes and upper legs and calves were tight right from the start and I knew there wasn't going to be any fast anything.
So I slowed the pace and just went for steady with more than few breaks to just stand there and let the legs lighten up. that actually helps quite a bit,kind of the same way a walking break loosened up the legs when I was doing long distance running.
Tight legs are slow and fast fatiguing legs.
But it was cool and overcast and beautiful out and my mind was in the moment for a change and that was great.
50 lb ruck
12 laps
11 iso squats varied stances
2 hours even
BW 166
BF 11.9
W 56.7
interesting
Military press tomorrow, 120 or 125 for sets of 3
starting the taper slowly now
Tough one today, although not for regular reason. Tracy and I went out to dinner last night; a combination of Valentines Day and my coming birthday. I ended up drinking a bit too much wine and was feeling it this morning.
Didn't matter, you play, you pay.
And I paid. And it was still strong. But I won't do that again.But the groove held, the power was good and my wind was good, Good enough for a total time PR of 30 min for all 200 reps
Hard to believe I am going to do 100 in five minutes in two weeks, lol
At least it will be over fast.
I pushed things today to really get the feeling of how hard it's going to be for the test and how I will have to talk to myself as it gets tough. Today was good and my mind, and concentration is coming back online too. Not a moment too soon.
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 4/4
40 kg x 4/4
48 kg x 10/10 x 10
The toughest part was my grip. Strange as that has not been hard at all. But I held on :)
Hack squats
65 x 8
105 x 6
125 x 6
135 x 5
legs were a bit jelly from the swings
Sandbag pushups
bw x 12
32 lbs x 12 x 3
strong
Side delts
3 sets of 12 with 15
slower and stricter
shoulders were cooked too,lol!
BW 166.8 !!
BF 11.0 !!
W 57.8 !!
this is so freaking weird!
to have my weight so high my bodyfat so low AND my water SO High is so weird. Waist is good though.
big ruck tomorrow, last hard effort. As Glenn says, 'we'll see who's home"
I wasn't sure I was going to get to this as the storms were very intermittent but 10 min later than normal the skies cleared and I was off.
Two things were immediately clear; my glutes were very sore and I was still able to walk fast. Weird. Energy was good but I was hungry and the sooner I finished my six laps the sooner I could eat. I was able to keep a very quick pace for all six laps. Probably 7:48 or so continuous not including the 4th lap. this is new
45 lb ruck
6 laps
4th lap 7:39 !
52 minutes
definitely NOT going to ruck the wednesday the week of the test. even though this is short it's tough on the legs.
Solid but pretty easy training today; and it still was hard. The ass end after a hard three day weekend workload and I was semi recovered but not fresh at all during the swings,
Plus yesterday was a ton of demonstration work from gait and running to get ups and even snatches, plus the dentist. Long ass day and fast too.
Nothing wrong today just tired and some times it seems the lower number workouts are harder to get going for as I expect them to be easy and it's not. It's still 240 reps in 15 sec blocks for the "light day" and it's no joke
24 kg speed swings
15:15 x 10
12 min
240 reps
12,720 lbs decent
a little trouble finding the groove but it was ok, but just ok. wind was ok too.
OK :)
Thank goodness! I was truly not sure I would get this, even as the first four sets clicked off strongly.The groove felt good but my left biceps tendon was jumpy, never really messing up but threatening to.Did not give me confidence for the last reps.
But my mind was strong today. Well the 'over mind' was strong enough to shut up my monkey mind long enough to get the job done
Stopped actually thinking of technique and 'talking myself' through the set and told myself to just 'push it' and it worked great. Teshik was, though, bar high on chest big arch, then push back into a bigger arch on the negative. worked well, bar speed was good thoughout. Could really feel my triceps from the start.
AND I didn't get my warmup bath and thank messed with my head a bit before I let it go. Just freakin' shut up and do it.
Military Press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 3
140 x 5 x 5!! PR
44 kg belt squats
4 sets of 12
solid
Floor pushups PR
3 sets of 35
strong all the way through
Today and this lap time, was a very nice surprise! Felt great coming off yesterdays workout and my legs felt loose and light from the start. Cool, but dry and not freezing weather helped too.
Even the first few laps felt fast and when the 4th lap timed out at 7:31 I knew I might have a chance at an all time PR . Decided to try it on the 8th lap instead of the last one as lately even when I start fresh I hit a but of a wall on laps 10 +
My old PR was 6:49 so I knew I had to do the first half in 3:20 or so so have a chance and when I past it in 3:15 I really started to push. Must have slowed a bit but still got 6:39 for an all time best and a 10 second pr! pumped!
Felt a bit cooked though after and settled into steady pace til the last lap. That, surprisingly, timed out at 7:12!! and my legs responded well when I stepped on the gas a little
Best three timed laps ever when put together. The 6:39 is a sub 14 min mile. Not bad with a 50 lb ruck
50 lb ruck
12 laps
11 isometric squat holds
4th lap 7:31 8th lap 6:39 ALL Time PR
12th lap 7:12!
1 hr 52 min
BW 165.8
BF 12.3
W 56.3
OK now to get my shit together for tomorrow and hit 140 for 5x5 in the press!
Couldn't have asked for a better or stronger session. The bell felt light, moved as fast as it ever have, the groove held for ALL reps and sets and recovery between sets was stellar.
Having that groove down, though, really is everything. I'm just not fighting against myself anymore. My efficiency in producing power with this groove is finally there. I have that launch position and I am staying in balance.
Just in time
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
44 kg x 10/10 x 10
200 reps
19,400 lbs
Barbell hacks
65 x 8
95 x 8
115 x 7
135 x 7
145 x 6 PR
Super strong too
Sandbag pushups
BW x 12
32 lbs x 3 x 12
best my shoulders have felt on these in weeks
Rear delt laterals
3 sets of 12 with 20 lbs
solid
BW 166.6
BF 11.2
W 57.6
nice
and lean :)
long ruck tomorrow. had to miss Thursday for Tax appointment no worries it was also a HUGE ass rainstorm
A good workout whose challenge was more mental than physical. Nasty, swampy , humid in the gym today but that's much better than freezing cold.Knowing I had such a long consistent session was the toughest part and mentally I had good prep time. But it's a long time to hold your shit together for so many reps. But it got done
Didn't look at the clock til 10 min had past and I wish I had made it to twelve. But I put my head down and just thought " one rep at a time. One set". It worked well.
Speed and power output were good. Lower back tight on the right arm about 3/4 the way through but I've been tight and sore the last week.Very odd but I think the creatine has something to do with it.I'm contracting harder or something. and I haven't had enough stretch and roll time. Base line but I need some seriously deep sessions too. The challenge there is mental too. SO much going on on all levels.
24 kg Speed swings
15:15 x 10
18 min
360 reps
19,080 lbs
Heartate about 155
No double breathing. Wind good.
Walking lunges
3 laps of 40 ft unbroken
strong today
Parallel pushups
3 sets of 26 easy
Side delts
3 sets of 12-15 with 15's
these are getting stronger with more ROM all the time
BW 166.8!!!
BF 11.5
W 57.4
that's crazy
No ruck tomorrow. tax appointment with CPA. Really looking forward to getting this done and done!
datsit
DFQ
Great gift from my my great friend Glenn. Embrace the Suck indeed!
This was easier and harder than expected. Got a better idea of the exact mechanics I need to use, and the sequencing, for this style to work. But i was a bit inconsistent in applying it. But, when i was out of position I could save it strongly. When I was on it motored.
I also might need to have to rack position lower for the takeoff. Or, grow an inch or so :)
Military Press
stick x 5 x 2
bar x 5 x 2
65 x 5
85 x 3
105 x 3
120 x 2
135 x 5 x 5
still need a more 'easy' rack position. the better it sits on my chest the better my start, and if it starts right the rest is easy.
From the rack position after walkout I have to simultaneously flex my lats, arch back and drive into the bar. If I time it right it flies. If not, it flies forward :(
Well that feeling of 'I just can't get tired' ended abruptly this morning on my first lap of the ruck. My legs felt heavy and tight. All in the right places but I knew right away how much yesterday's super strong performance deplete me.
So I just went for slow and steady and it was fine. In fact I warmed up quite well into the second hour and had some decent laps, although I didn't time any laps at all. I was about 8 min per lap or thereabout.
The ruck took about 1:55 so it wasn't too slow. It was a serious effort though and I had to will my way through virtually every step :)
I knew the job was dangerous when I took it :)
50 lb ruck
12 laps
12 isometric squats ( needed to stretch!)
1:55
Just freakin' strong today! This is just what it's supposed to feel like! The weight felt light, the bell speed was solid, the groove was right on and my wind was strong. We did all 200 in 32 minutes but I could have gone even faster. I thought about doubling up the last two sets but thought better of it but I know I could have made it.
The bell felt like a 28 :) and I was so so happy with my groove and technique,it really saved the day. For the first time EVER I really know what the bottom feels like! I can hit the hole and feel like I am jumping out of it, with ALL the players contributing. The load is seriously distributed among the working muscles and nothing gave out first, just as it should be.
So some conclusions:
1) 200 reps for Sat heavy day is a must
2) light and longer for Wed speed day is a must
3) Red meat is a must
4) creatine actually works to improve strength, endurance and recovery
5) as in my squat and deadlift weight FLAT on my feet at the start and finish of the rep is vital. Back on my heels does NOT work well, heel or no heel.
One Arm Swings
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 10/10 x 10
17,600 lbs
32 minutes
A++ workout!
Hacks
65 x 8
95 x 8
115 x 5
140 x 5 PR!
seriously strong here too. Just feel like I can't get tired. It's been forever since I felt that in a training session
Sandbag pushups
bw x 12
32 x 12 x 3 sets
same here too. very strong
Side delts
3 sets of 12 with 15 lbs . BIG RoM here. shoulders feel great
BW 165.2
BF 12.1
W 56.7
ok lets see how the long ruck goes tomorrow. hope for some fast intervals too.
Not great sleep last night and the rain was threatening so I almost didn't go. Glad I did. Perhaps one of the overall fastest per lap rucks I've done. Just felt great at the start and got faster each lap. Weather was perfect; cool, overcast with a great breeze and no real rain.
Very strong session today. Mentally solid as well. Didn't even look at the clock until 10 min had passed; I just went off Glenn's last rep. Breathing and wind were solid too as was the "launch" technique! I am getting glute work like never before. It's a game of inches and degrees. I was doing "almost" the right technique and timing to maximize my hip drive but not quite enough. Wow, what a difference. I feel like I'm jumping off a diving board now.
It will take some time though to really train up this specific motor pattern
24 kg Speed Swings
15:15 x 10 16 min
32 sets
320 reps
16,900 lbs
next week will be 18 min, then 20 min then back to 12 and then nothing the week of the test.
Walking lunges
3 sets of 40 steps
getting easier too. a bit longer stride today
Parallel pushups
3 sets of 26
solid teshnik
rear delts
3 sets of 15 with 15
some good endurance on this finally
BW 167!!!! WTF? BF 11.9
W 57.0
then, after bath at 1 pm
BW 165.4 BF 9.9
W 57.7
now that's just weird
ok ruck up tomorrow and the 40 kg on Saturday. things are back on course
Technique from last week held, AFTER I figured out what I was doing wrong the first two sets. Ack.
Not my best mental day as I was distracted with tax and money thoughts but hoped the technique would carry me though. It did as soon as I did it right.
The first two reps saw more bicep tendon slippage than I've had in months and I couldn't figure it out. Then I realized I was catching the lip of the rack on the walkout and realized I was holding the bar on my chest as I wanted, but too LOW on my chest.
Once I put the bar right on the collarbone the rest of the technique fell into place. Dramatically. The weight felt light but there is no room for technical error on presses. You can't fight the groove and the weight at the same time.
This groove/technique is SO different than the static layback one that it probably will take a whole bunch more reps to really get it on auto pilot
Military Press
stick x 5 x 2
bar x 5 x 2
65 x 4
85 x 3
105 x 2
120 x 1
130 x 5 x 5
not bad once things got sorted. video above is set 4
As strong a ruck as I've done. Legs felt light and loose from the start; an amazing thing considering yesterday's workload. But also testament to the technique change in my swings as well. Didn't have to grind on them as I have been doing at the end. All good
50 lb Ruck
12 laps
11 iso squats
4th Lap 7:43
8th lap 7:18
12th lap 6:59 ( second best ever time!)
was really really strong til last lap when I had to dig deep to get it going. But up til then fresh and strong!
Again, at the 7 min pace I really can't move my short ass legs any faster unless I start to trot!
BW 164.4
BF 12.1
W 56.6
not bad at all
ok tomorrow 130 lb press and we'll see how the new technique holds up
A day late with this report but not a dollar short. Best 200 rep session with the 48 kg ever! AND, a solid comeback from the last time I swing this three weeks ago. The biggest difference was the technique change. I was leaning too far back at the top trying to keep my combined center of mass (CCOM) over my base but I was doing it the wrong way and it was making me work much harder than I needed to.It was restricting my back swing and overloading the hips too much by themselves. This technique lets me get my hips and legs into play much stronger and increases back swing instead of inhibiting it. It feels like I have a "launching pad" to jump off from now. WAAAY stronger and easier to produce higher force.
After 13 plus years of basically specializing in the one arm swing I'm still learning. Still refining. It's all easy til it's heavy is true. The desire to maximize the speed power and endurance of this maximal weight requires I figure all the details out perfectly.
With my lumbo-pelvic rhythm if I lean forward my hips automatically go back then, if I push them back and down a bit I hit the "launching pad" position that really propels me forward. My internal cue is Lean then Launch. Of course I have to be upright and flat on my feet at the top of the rep. If I lean back too much it throws me off.
But this was the strongest of all the 48 kg sessions. I just kept saying to myself, "swing it like it's a 44" which doesn't psych me out, while this does. Did. :)
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 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10 !
200 reps
21,200 lbs
Hacks
65 x 5
85 x 5
105 x 5
115 x 5
125 x 5
130 x 5
strong!
Sandbag pushups
bw x 12
32# x 12 x 3 sets
last set harder than expected but we were going faster too
Pretty damn fast and easy today!Much surprised. No issues at all after yesterdays' 20 min session. Surprised there too.
The switch in diet back to more red meat and the addition of the creatine is definitely helping.
45 lb ruck
6 laps
55 min
3rd lap 7:43
6th lap 7:21 !
heatrate was low and legs loose. No worries
BW 164
BF 12.3
W 56.8
off tomorrow then back to the 48 kg for 200 on Sat
I wasn't sure how this was going to go but it was fine. Definitely more tired in the glutes than ever before as this new swing groove really works them, but the groove still held! even for 20 minutes.
Haven't done this in a long time; it's really a mind workout more than anything and I now recognize it's importance. It's not about the time it's about being able to calm the mind and stay the course.
Breathing too is critical and this really helps with that. It's gotta be a main focus, maintaining easy solid breathing.
Power wasn't 100 % of course but goal one was finish
Speed swings
24 kg x 10
15:15
40 sets
21,200 lbs
400 reps
Still felt like I had the groove and a power position even at the end and I was able to control the movement all throughout
Walking lunges
3 sets of 40 steps.
all I had, these creatine pumps are nasty! I forgot what a pump felt like! great for bodybuilding not good for strength endurance work.
I am going to cut back to 2.5 gms instead of 5. Plus I'm eating a ton of grass fed hamburger. I want to be able to get tight when I want it but not walk around too tight.
Wow. A HUGE breakthrough on technique today. Just as big as the groove on my swing was saturday. perhaps more.
I always have felt it wasn't my strength that was messing up my press but my mobility and today I proved it right.
I knew I had to get the bar to rest on my chest if I had a chance to do 5x5 with heavy weights. It's too long a set to hold the damn weight in my arms and shoulders. That was the first part, The second was using the cue I got from Omarlsuf's video of the quick lat activation and thoracic spine extension.
My mistake was setting back too much at the beginning and trying to hold it.I just got wore out. This technique lets me stand more upright, holding the weight with my body instead of my arms,flex the lats and push back with some speed.
JUST like my old lats "squeeze the sponge" technique on my kb press
It's also called a tempo press in the Russian literature but there is more t spine movement in a true temp press
Either way this was the easiest presses I've ever done. With good speed. If you can't move the bar or bell fast in a groove it's not optimal. Thats the test. I thought I couldn't just because of my lack of mobility but it was really a technique issue!
Crazy!
I can see 140 for 5x5 now easy. being able to hold the bar on my chest/body is everything. I was getting worn out hold the bar at the body AND the top of the lift ( no bone lock on lockout) This changes everything.
Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 2
120 x 5 x 5 easy!
A very nice two hour slog in VERY wet sand courtesy of the non stop rain we've been having the last week. It's great we no longer are in drought but I really hate all the rain gear. At least it's warm and not freezing cold. That I wouldn't do .
But I got the gear on, covered the ruck up and rucked up :)
Felt almost no soreness or tightness from yesterday's training> Awesome!
50 lb Ruck
1:55 min
11 iso squats
No timed laps just steady state but an 8 min pace or so
BW 164
BF 11.6
W 57.1
very very weird. Not sure why so light after a saturday but I'll take it
ok not sure what I'll do tomorrow in presses but probably go down to 120 and play with techniques
Epic comeback! The best session with the 44 kg ever> best power, energy, recovery, groove, height,etc.
The groove part is the most important. I think I have finally found the sweet spot to generate maximum power and backswing and staying in balance the whole time. Felt it on Wednesdays speed swings and hoped it held and still worked with the heavier bell
It did.
I knew it was good when my glutes were getting pumped! That's almost never happened before. part of if is the creatine, that's really improving my pumps all over ( although perhaps not a great thing for endurance) but the main part is improved mechanics- not a moment too soon.
The video set above is set 6, where I usually start to all apart. Not today. Set ten was even better than this!
One arm swings
16 kg x 5/5
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
44 kg x 10x10/10
19,400 lbs work
A++
Hacks
65 x 6
85 x 6
105 x 6
125 x 5
135 x 5
strong
Sandbag pushups
bw x 10
32 lbs x 12 x 3
side delts
3 sets of 15 with 12 lbs light and strict
so freakin' weird. started the ruck with clear skies ( well cloudy but nothing threatening) and 1.5 laps in it starts to rain. Then rain hard. And I had no gear so I turned around.
Ack.
Perfect metaphor for the day before trump's inauguration.
Creatine for the win. Between the twice daily red meat I've been eating for the last ten days and 5gms of creatine I've been taking for the last three my short term power endurance seems to be better. Today was not hard at all, and solo at that. That active warmup hot bath I started taking too makes short work of the meatlocker I train in. I start sweating just a few sets in now. It makes all the difference. I just suck in the cold, til I get fully warmed up, it's just how it is.
Also found a seriously good groove on my swings today and it really served me well. Allowed me to 'hit the hole' better than ever and get perhaps the best stretch reflex hinge I've ever gotten. If I can maintain this it will really make a huge difference in my swing and my test
24 kg speed swings
18 min
15:15 x 10
360 reps
19,080 lbs
No double breathing at all. Crazy good. solid power throughout too. Didn't even think about the clock at all even though I had to constantly look to see the go time but my mind was as solid as it's been in years with this.These long sessions are necessary for many reasons it seems but training the mind to be strong and relaxed at the same time seem to be at the top of the list
BW walking lunges
4 laps, these were hard, legs just pumped up. which is a good thing
Parallel pushups
27
25
20
started way strong and I had visions of 3 sets of 17 but not to be. great pump though
Rear delts
3 sets of 12 with 15
slow and strict
am BW 165.4
BF 12.3
W 56.7
1 pm post bath
BW 164.8
BF 9.5
W 59 !!!! best numbers in forever
ruck tomorrow but we'll see what I carry. It might just a no ruck ruck if this crazy rain keeps up. Just a fast walk might be interesting. Don't want to wait four days for my ruck to dry out again,
Damn! SO close, again. I was shocked again that I didn't make it. The first four sets this time were even stronger than they were three weeks ago even though I ended up with one more rep last time.The bar rack position and the drive and lock out were better. But not being able to rest at all in either the lockout or the rack ( can't lay the bar on my chest fully) is just adding up and I'm not strong enough yet to get that last rep.Even with a solid 3 min rest before the last set
But my shoulders didn't ache or the bicep tendon go out even once and everything felt good so no excuses except I missed.
Saw this video earlier from Gary Funck and the "break the bar' cue REALLY helped a ton off the chest
Lots of great stuff here too, and again it's Lats, the super muscles to the rescue.I get more sore in my lats from heavy press day than anywhere else!
I still just need more mobility/flexibility overhead. Right now that's the weak link, not my pushing ability. the reps where my arch is right the press goes up easy. But because it's pretty extreme ( because of my lack of pure OH mob) that I just can't "set in", I end up searching for it and that costs me energy and the platform for more reps.
The more energy going into stabilizing the bar the less one has for pushing it up
Still going in the right direction it just really slowed down. Now the question, what to do next?
My first thought was go heavier for lower reps; say 145 for sets of 3. But with the peak of Sinister swings in just six weeks probably not a good idea
The other idea is to just add sets of whatever reps and build strength endurance. I could have done another two sets of 2 reps or so today. Build the total reps up so 4x5, 2 x 3 ,1 x 2 so 28 total reps ? not sure have to think on it
But again the swing test has to take priority.
Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 1
140 x 4 sets of 5 1 set of 3
I seem more upright in the video than usual, which would be good, but I get more upright as the reps go on and the 4th rep attempt on the last set the bar got WAAY out in front.
Slow and steady today. Cool and crisp and no rain. Even the sand had dried, so no ruck in the muck. And that was nice. But my legs were tired from yesterday. Not wrecked by anymeans but tired and I didn't push it.
Nice steady pace and slow breathing through my nose the whole way. Time was right too so not too slow
Got it done strong and that's what counts
50 lb ruck
12 laps
11 iso squats
no timed laps
1:56 min total
BW 164.4
BF 11.2 ~!?
W 57.4
total surprise across the board. but I'll take it
Tomorrow: back to 140 lb press and another attempt at 5x5
Back to strong. Back to normal. this felt really, really really good. Easily the best power output and height for a 40 kg workout of any kind. I feel like whatever 'bug' that I was fighting I finally beat. No wooziness of any kind of late. But I also feel like the volume work is necessary , even just the little bit extra on Wednesday seems to have helped . Of course it could just be all in my head
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
40 kg x 10/10 x 10
17,600 lbs work!
A++ day
Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 5
145 x 5 pr!
strong here, too
Sandbag pushups
bw x 12
32 x 12 x 3
slower and stricter,strong too
Rear delts
3 sets of 12 with 20's
favorites
BW 165.4
BF 11.2
W 57.7
( took bath right before )
Good one today. Quick and dirty. Still feeling good, back to "normal". Nice and brisk out today so it was easy to push fast a bit
No rain too but sloggy sand.
This was a good day. Back on track, I feel. First, I think I'm over whatever sub-clinical virus I've had. I feel "normal" again and that makes a HUGE difference. I think I've been fighting something for almost a month. No real symptoms other than 'not feeling normal" and a bit "woozy" at various times. But I think I kicked that.
Second I think I figure out, with good friend Geoff Neupert's help, where I went wrong with my program. When I switched from 10 x 10/10 with the 48 every week to every other week I dropped my volume by 50 %. And when I did the same with speed swings, going from 15-20 minutes of work to 10-12 I also cut the volume by 50%. After 5-6 weeks of this I de-conditioned. I just haven't feel strong since I did this and it surprised me. I expected my 200 rep days to be EASIER ,not harder! I hit my best effort after 8 weeks in a row of 200 rep beast workouts
and the 52 kg bell was only 10% heavier but I dropped volume again in half. So, back to work. Back to 200 reps each sat( this week with 40 then next with 44 then back to 48) and also back to cycling speed day from 14, 16 18 then 20 minutes
This is an important work capacity day. I just let my base down just a bit and with that bell ( Beast) I just can't. Or so is the next hypothesis.
Another thing I realized is that when I dropped keto I also but my protein intake especially my red meat and that means creatine! Precisely what I need to fuel this energy system. So back to red meat ( ribs and grass fed ground beef) and supplemental creatine power ( 5 gms a day)
This test is close I've got to get my shit together
today was great
Speed swings
24 kg
15:15 x 10
16 min
320 reps
16.960 lbs
No problem no double breathing. this is the weight. Speed has to be fast, Power up.
BW walking lunges
3 sets of 40 steps
also going to keep this just at bodyweight.I need the more severe leg stretch in the bottom of each step more than I need added load
Parallel bar pushups
3 sets of 26 PR
strong,using the fast descent definitely helps grind out a few more reps
Side delts
3 sets of 12 with 15's
excellent, shoulders are really responding
Solid day. First time in awhile I don't feel like I'm "fighting" something. Feel normal. I just haven't been right and I think my dismal performance on Saturday was from that.It's very weird though; I've never had anything like this. No real symptoms but fatigue AFTER I start training and "wooziness" intermittently. Today was solid though
Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 3
120 x 2
130 x 5 x 5
started out looking ahead like last week but it was making my balance weird so I went back to looking up and it was fine. Have to really remember to drive the bar up and back at the top. Glutes are arch were solid and I was able to really attack the weight as much as I ever have. Felt confident in my groove and my strength
Helps not being dizzy and feeling winded
44 kg belt squats
13, 15, 17, 20
best performance in awhile. wind was solid and no problems
Floor pushups
4 sets of 30! PR all time
about freaking time! this was good and on the last two sets I had to really speed up the negative rep to get through, a ballistic pushup if you will and it worked great. really saved energy to get the last reps
Crawls
3 sets of 70 ft
strong here too
Rear delts
3 sets of 12 with 20's
strong again :)
Nice ! Hope this translates to Saturday. really having to analyze what I'm going to do as I work into this peaking cycle. One thing for sure is I'm starting creatine. I realized today I hardly eat any red meat and that' an important source of creatine. taking the powder is an easier way to handle it.
This is the ruck of dreams. The PenYFan ruck a 24 km ruck up and down the Brecon Becons with a 20 kg bergen ( british for rucksack) that has become synonymous with the entrance exam to the famous SAS and SBS Elite Special forces of the UK
I thought a lot about it when I was going to the UK the last couple years and this year a friend of mine Matt Shore and Olly Drew from the UK completed it!
Serious Respect
Matt completed it 4 min under the SF time in 3hr 54 min! In some serious serious cold and wet weather.
With all the hill climbing it probably isn't the best idea for me to even try with my knee but it's a great motivator.
http://www.thefandancerace.com/
And when I saw the post this morning just as I was getting ready to go out into the worst rain story in the recent NorCal history I realized my walk was nothing hard at all
Hell, it was warm ( 58 or so), FLAT surface, nice soft sand and two blocks from my house. No worries.
I like walking in the rain as long as it's not freezing. then I turn into a giant baby.
I can be seriously tough in the heat. In the cold, I'm a wuss.
So off I went and it was easy. Legs were heavy and tired as expected but lower back was fine and that's everything
Took it slow, didn't even LOOK at the stopwatch and worked to keep my effort low.
It got tough , as it usually does, around lat 7 or so, but I stopped to let my HR come down and enjoy the showers and crazy beautiful sky and dark clouds. I love weather like this.
I used to love to run in it, back in the day
And, I have to keep remembering, and never forget, what a gift it is to just be able to walk as much as I want to with no pain. That's everything
50 lb ruck
12 laps
2 hours even
11 isometric supported squat stretches
no laps timed
BW 164.8
BF 12.3
W 56.7
"The greater the suffering, the greater the pleasure" or Embrace the suck
Now that was an ass kicking! My ass, that is. Not sure why but I must be fighting some virus. Just haven't felt "right" all week but no specific symptoms other than that. Everything felt good this morning except my wind. I had NO endurance and had a hard time getting my HR/respiration down to start another set even after 3 minutes of rest. Weird.
Lately I haven't been this fatigued til the last 2-3 sets but this time set 5 was already hard and it was a serious struggle to finish.
I cut the height of the swings the last 3 sets and that helped a lot but I was wondering if I even could finish!
The weight felt light, grip was solid, everything was good,Even slept great last night but I felt "woozy" a bit this AM. It didn't get worse but it didn't get better til after the workout.
Right now, 6 hours later I feel normal. Weird.
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 4/4
48 kg x 10/10 x 10
200 reps
21,600 lbs
Survived!
Hacks
65 x 5
85 x 5
105 x 5
125 x 5
135 x 5
no problem
Sandbag pushups
bw x 12
32 lb x 12 x 3 sets
strong!
Side delts
3 sets of 12 with 15 lbs
easy
BW 164.4
BF 11.1 ( hot bath right before)
W 57.7 :)
Back to speed work today with the 24.Took a short very hot bath before and it makes ALL the difference, as it always has, on pre warming me up for that meat locker I call a garage gym.
I'm sweating the first set. Mind was ok today, not perfect and it took a bit to get in the groove but I did. Power was good and lungs were too but I was working. When it's lighter I go harder and faster which makes me think I'm out of shape but I'm just working harder.
Speed Swings
24 kg
15:15 x 10
14 min
280 reps
14,840 lbs ( wow that adds up fast)
a little double breathing at the end but not much. haven't done anything longer than 15 minutes in forever. might have to go there
Sandbag walking lunges
4 laps of 20 steps plus shoulder carry back 32 lbs
stronger and slower but still have to really pay attention. these are not easy yet
Parallel bar pushups
3 sets of 25
1 set of 15
lol I actually thought I MIGHT get 4 sets of 27 . not yet :)
rear delts
3 sets of 15 with 15
nice to go lighter and stricter, too
4 am
BW 165.4
BF 12.3
W 56.6
THEN at 1 pm after bath
BW 164.4
BF 9.5 !!
W 57.7
drank tons of green tea and had my normal 2 handfulls of almond but another two poops. TMI I know but it's interesting, My gut has been weird lately and my "regularity" has been not regular since the time change
Glad I made myself take this deload. I almost talked myself into trying 140 for 5x5 one more time but knew better. Today's weight felt SO light. It's not too long ago at all that this was my 5x5 pr and was as hard as 140 is now
The lighter weight also let me play with technique and position a bit and I think I figured something out. Instead of looking up I looked straight ahead during the press and didn't have ANY reps that drifted forward. Perhaps it's just cause it's lighter but it felt great AND my lockout seemed better
We'll see if it holds next week
Military press
stick x 5 x 2
bar x 5
65 x 5
85 x 3
105 x 3
120 x 5 x 5
much less layback needed for this, again, we'll see it holds at heavier weight
40kg belt squat
12, 14, 15, 16
off plates, strong and wind was good
Floor pushups
3 sets of 31
1 set of 25
118 reps, could be a pr
crawls
3 laps of 70+ feet.
solid
Rear delts
3 sets of 12 with 15's
slow and strict
ok feel good after the last three days. stretch and roll tomorrow
BW 165
BF 11.9
W 56.7
drank a lot of water, tea and overall fluids yesterday. obviously I was dehydrated
Yesterday's 52 kg one arm swings didn't leave me sore or tired this morning. A wee bit too much wine but other than that, good to go. I was a bit worried when I started the ruck as my right glute and hammy were a bit tight but after doing an iso squat on the first lap it started to loosen up very quickly.
I didn't think it would be a fast day but my legs felt great and recovery after a hard lap very quick
50 lb ruck
12 laps
11 iso squats
6th lap 7:44
8th lap 7:22
11th lap 7:09 !!
nose breathing the whole time, too.
BW 165
BF 12.9 ?!?
W 56.2
I guess I didn't drink as much tea as I thought between wine :) oops
ok tomorrow is 120lb presses for speed work and de load.
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