"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."
My new XOSKIN crew length socks! I've been waiting for this version ever since I tried the ankle length.
Maybe it was the Fosters Freeze ice cream cone I had right before but this was a very strong and fast ruck all the way through. Surprisingly strong. Legs felt like and moved, as they should, of their own accord. Pack felt light, back felt fine, nice and overcast and cool too.
That alone makes such a huge difference
again. it's so nice to have days like this to remind you that they do indeed exist.
45 lb Ruck
6 laps
55 min
last lap = 7:38
BW 168.4
BF 11.9
W 56.7
feel good.
rest day tomorrow then we wrestle with the 52 and 68 kg bells on saturday
Solid workout but a just 'get it done ' type of day. Worked right up until getting into the gym, not the best mind prep and it took me probably ten minutes of swings to clean my head and really focus
Body felt ok, just a bit fatigued but the reps were strong and I didn't even look at the clock til 15 min in. That's really good.
All downhill from there, easy. Lungs good ,power high but glutes and legs were tired, go figure :)
24 kg speed swings
15:15 x 8 reps per arm
18 min
36 sets
288 reps
15,241 lbs
hot as hell still too. but it wasn't an issue
Walking lunges
4 sets of 40 steps
parallel pushups
2 x 35
1 x 30
last set hard
side raises
3 sets of 10 with 20 lbs
first time I used 20 in awhile
not bad but still hard
Pbar handstands
3 reps with mini spot
longer holds too. enough to have to actually breathe during the rep!
Ok not a bad session at all and really learned somethings too. I learned that I have to make sure to stretch out the front panel before I press a lot more ( back bends over ball) or else even if I think I'm laying back enough I'm not.
This was really evident on my 4th rep on the video above.It was the only one that even slowed down and it was the rep I didn't really set the layback up, before the shove. Good news though was that the weight felt light, technique felt more automatically and the bar moved really well
Military press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 2
140 x 5 x 5
36 kg belt squat
4 sets of 15
don't want or need to do 20's with the 32 anymore
floor pushups
3 sets of 35
very solid. head up for all reps
Crawls
3 sets of 70
making me heave again lol
rear laterals
3 x 12 with 20s
pbar handstands with bosu
3 in a row with no spot!
4th miss but with a mind spot I got it. Just tired in arms and upper back but it feels right again!
Well this was a nice surprise. The strongest and best ruck I've had in months. Literally. Legs and glutes felt loose from the start and there was none of this, 'pick up each leg of every step for two hours straight'.
The time just flew by. It didn't hurt that after a nice day of 108 degree heat here yesterday that the am was overcast and had a slight breeze. Airflow makes everything better. Dead hot muggy air just sucks. It's like I'm trying to breathe through a wet cotton ball.
And I have no idea why this happened. Pure serendipity. but I'll take it. So nice to be reminded that this can actually happen.
Wasn't going to time anything but I did the last lap and came up with 7:08 with no problem. That's the kind of day it was.
Hope this is a foreboding for tomorrow's press workout
50 lb Ruck
12 laps
11 iso squat stretches
last lap = 7:08
BW 167.8
BF 11.9
W 57.4
all good
140 for 5x5 tomorrow. this will be a solid test of the technique. My bet is that it holds
Strong strong day today. All around.
Hot as hell even early but it was fine.
Body good mind even better
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 6/6 x 13 sets
156 reps
16,536 lbs!
These felt strong, position was solid, great jump position and grip was solid all out
Double KB front squats
2 24's x 4, 5,5,5
these were solid. Have to bring my feet just a bit closer together next time. Really liking these
SO much stronger than the last time I tried these. No issues at all holding the bells or staying more upright
Weighted pushups
bw x 10
52 lbs x 10 x 3 sets
strong too
Parallel bar handstands
these went right up and after the set above I did one with no spot and even held it no feet touching wall for a few seconds. This is BACK!!!
Temps are creeping back up there again into mid 90's and will be over 100 degrees the next 4 or so days.
Hard as usual thursday ruck right after work but the surprise was my legs, even though glute tired. performed well and my mind wasn't too far behind
It seems when I am more fatigued, and or just not into it mentally, if I try to go faster it's actually easier.
When the fatigue or the heat is oppressive, just trying to 'hang on' makes it just that much harder. Time to be as aggressive as I can.
It's hard though as it fatigues you more but it's something to push against
At least when I feel I have it in my legs to give
45 lb ruck
6 laps
52 minutes
4th lap : 7:41 ( so we were not slow)
95 degrees
BW 169 W T F??
BF 12.5
W 56.5
crazy!
1 pm
BW 168.2
BF 11.1
W 57 what is up with this>
ok rest day than Beast swings on Saturday. Lets put this big body to use! lol
As good as it gets, and as good as it's been, No problem either physically or mentally and I cranked out the reps with solid power output in each and every rep and no lung issues at all; or double breathing.
Didn't even look at the clock til 12 min in.
Strong all the way though
24 kg Speed swings
16 min
32 sets
256 reps
13,568 lbs
very happy with this.
Walking lunges
right knee has been talking to me these past two weeks so I shortened the stride a bit and it felt fine. rec fem has been tight but mainly it's the soleus that needs more SMR. technique change made all the difference
Parallel pushups
3 sets of 30
better really feel the upper back working on this version
rear laterals
3 sets of 12 with 20 lbs
Parallel bar Handstand
3 reps
nice! each rep went right to vertical with almost no help. Next stop- no help then no ceiling!
BW 167.8!! BF 12.1
W 56.7
too much ice cream it seems but I was 167.0 at 1 pm before training. And that's with almost 90 oz of tea and water in the interim!
Perfect day to do this. The technique worked beautifully and this was the best pressing I have done since I started putting an empty bar over my head 3 years ago. Could be just a good day but I really felt all the little pieces of techniques I've been working on have forged together.
The keys are
1) bar high on the chest on walkout
2) tighten glutes and lay back into arch
3) layback and press simultaneously
4) drive the bar back over my head from the start but ever more so as it ascends. NOT straight up
5) repeat 1-4 for EACH rep
this means I have to relean back into the arch, then re layback and press simultaneously for each rep. It seems like more work on paper but it's so much more efficient
I don't I've ever had the bar speed that I did today and mainly it's because I wasn't in my own way. For once.
All this time I haven't felt my press strength was the issue but my mobility restrictions keeping me from having an efficient groove.
All the BodyMaintenance work is paying off. My overhead today was the best in years and my handstand is back as well.
NeverQuit.
Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 2
125 x 5 x 5
44 kg belt squats
4 sets of 12
strong.
Floor pushups, 32 lb sandbag
3 sets of 25, 25, 20
these are tough! bag moves too much and that concerns me. I don't want to be loading one shoulder more than the other.
This was a tough one. Glutes and upper legs were just tired. It was hot and muggy with zero wind. Not nice. Didn't start off too bad but I could tell it was going to be pretty slow overall
So I made myself do some timed sets. It made it easier and harder at the same time. Got me moving better but made the legs more tired.
I took more than a few 30 second breaks with the ruck on a table to rest. That helped a lot
50 lb ruck
12 laps
2 hours even
11 iso squats
5th lap = 7:27
9th lap = 7:14
not bad after all but was not fun. A lesson in will
Really solid workout today. The 44 just felt like another weight. Less mental prep ever needed for this weight. A good sign
Position, power and recovery was solid
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
44 kg x 8/8 x 10 sets
160 reps
15, 488 lbs
Double KB front squats
decided to do a different leg move today. this worked well with this light weight but I used a closer stance which felt very comfortable in the bottom
I felt I was going deeper than the video shows but they felt solid nonetheless
20 kgs x 5 sets of 5
Horizontal pushups
bw x 8
52 lbs x 10 x 3 sets
very strong and the bag is comfortable. no problem shoulder felt great
Handstands
Bosu and paralletes
5 singles
better each time, have to work on keeping left leg driving back longer and getting the R to L hip twist out. but it's so much better and I'm ahead of where I even dreamed I'd be coming back again
Solid training.The 28 sets of 8 every 15 seconds were all strong. NO double breathing necessary at all these days either. All power breathing and it's not hard now
Groove and hinge were good and bell felt light. Not upper body sore like I was for awhile after heavy press Mondays.
Dropped right into the rhythm too.
24 kg speed swing
15:15 x 8 RPA
28 sets
14 min
224 reps
11,872 lbs
workloads are slightly less but power output is definitely up
walking lunges
4 laps of 40 steps
did them on concrete today and did not like it at all. grass is more unstable but more forgiving to ankles and knees too
Pb pushups
3 sets of 30 bodyweight
good to not have load :)
side laterals
3 sets of 15 with 15
strong
Pbar handstands with bosu start
3 in a row! ( with spot) but right to vertical. I feel it's actually going to come back!
nice
SOOOO CLose, I actually thought I was going to get all five.A few important technique changes. Instead of laying back and trying to just hold the arch the idea was
more vertical in rack, layback and press simultaneously
This worked well up to 120 or so then I wasn't getting enough layback and the bar was going forward too much
SO I came up with step out, layback, THEN layback/press simultaneously. Worked great!
Four sets is excellent and the bar speed on the first three on all sets was the best ever
I see now from the video after the first rep I don't lay back enough before ' pulling the trigger'. I get more vertical each rep and then the bar is forward AND I'm fatigued.
So it's each rep lay back, then layback/press/
Next week down to 125 and some timing and speed work then back to this and nail it
Military press
stick x 5
bar x 5
65 x 5
85 x 5
105 x 3
120 x 2
135 x 2
150 x 5 x 4 sets
x 2 x 1 set
Just crashed and burned!
tried it another times and not even a 1/2 rep! dead!
40 kg belt squat
4 sets of 16
need more right rec fem rollout and tibialis. patella is a big stiff
weighted floor pushups
32 lb x 25 x 2
x 20
well this is harder than I thought! definitely brought the reps down as I wanted
Tough one today. Have had a cold for the last 2+ days and nose and ears congested made doing 20 reps sets not much fun. it got done but I can't say it was easy. Medium strong though, heart rate sky high after each set.
Focus was decent too and body felt pretty symmetrical and 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 4/4
40 kg x 10/10 x 10
200 reps
14,000 lbs
30 min or so
height and teshnik were decent, all things considered. which they always have to be
Barbell hacks
95 x 8
115 x 6
135 x 6
145 x 5
really concentrated on foot pressure via the three-point tripod on the foot: outside edge,ball and heel pressure simultaneously. Felt really good, and , obviously, well balanced
still used grip and torque technique ala starett. Foot rooting is every bit as important as a strong grip
Wt pushups
New 50 lb sandbag today! time to up the game
bw x 12
50 x 10 x 3
definitely harder but not too bad. much heavier feeling, though, than a 45 lb clubbell
side laterals
3 sets of 15 with 15's
excellent technique and feel
Parallettes handstand /off bosu
these went very well! Much much easier to "feel" inverted vertical! a breakthrough. Got overhead much quicker and no freakout!
Cold in full bloom but it was a strong ruck! legs felt great, loose but strong and the little motors just wanted to keep on keepin' on!
But I am just plum tired.
As soon as I got home I literally fell into bed for a nap!
Didn't help it was hot with no cloud cover
Good training in 'shut the hell up and just do it ' discipline
This was a weird one. In the process of catching a cold and nose and head congested all morning. Took a pseudophed before leaving work and it was still kicking in when I did my workout. Strangely enough I had a ton of energy and the workload was no problem,lol
Again, switching to eights instead of tens was a freaking great move. power output is way up and instead of the workout being a temptation to use another groove it's the perfect reinforcement for the groove.
Trained solo so had to watch the clock the whole time ( which I usually hate and messes me up) it didn't bother me at all. Mentally strong the whole set
24 kg speed swings
15:15 8 reps per arm
20 min
320 reps
16,960 lbs
walking lunges
4 laps of 40 steps slow and deliberate on the stretch.
This was a good day that could have been a great day. But it was weird nonetheless
Got very little of my normal rest yesterday afternoon, and came into the workout pretty fatigued. BUT feeling pretty strong and jacked. Just tired.
I had been waiting to try my new theory on my back arch out all week and as soon as I did the stick warmup I knew it was going to be a good day. Things just felt locked in and the back arch theory is correct. It made all the difference.
But I haven't been in that position much the last three weeks and I just ran out of steam the last 2-3 sets and that's what cost me.
But the technique is right and I was strong
Used the stiffer Texas power bar that also is a little thicker diameter and that felt much better too
Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 2
120 x 2
135 x 2
150 x 5 x 2 sets, 4 x 1 set , 3 x 2 sets!
Just couldn't hold the arch and the bar got forward. And a LONG grind on the 5th attempt on the third set and that just cost me
After the first two sets I was actually thinking I could get all five sets of five today!
36 kg belt squat
12, 14, 15, 16
solid
Floor pushups
40
35
35
these were tired. I might be done with these high sets and go to more resistance and a slower tempo, the reps are getting boring as hell
Crawls
3 sets of 70 ft
strong
Parallel bar handstands off bosu
couldn't reach the ceiling!! lol, the presses compressed me too much! crazy. Even with Neuperts help . that was weird.
But the overhead position felt strong
rear delts
3 sets of 15 with 15
this feels so light now
Fourth anniversary of my tkr and the ruck was solid. Very strong and fast especially considering how heavy we went yesterday. Legs weren't exactly loose but not too tight or heavy .Nice cool start and speeds kept increasing.
50 lb ruck
12 laps
11 iso squats
6th lap 7:37
10th lap 6:46 3 seconds off all time PR!
1 hour 50 min total time
all over fast
BW 166.8
BF 12.1
W 57.3
Great present from my friends from Japan Taikei Matsushita
It was a really strong day. Body felt great, energy was good and the groove was solid and there from the beginning. Focus was on 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
44 kg x 3/3
52 kg x 5/5 x 5 ( 5750 lbs)
65 kg x 5/5 x 5 (7500 lbs)
13,250 lbs
Left hand grip gave me a bit of problem ( hence the tape) but only if I tried to accelerate too much. Right grip no problem
BUT it was definitely a stronger effort than last time. still a ways off from transfering. bell will have to be much higher
Barbell hacks
95 x 8
115 x 8
135 x 8
150 x 6
Pushups on horiz p bar
bw x 10
45 lb CB x 10 x 3
no problem. slow and strict reps
Handstands practice on pbars
This was great! I set the bars and bosu up so that I would be able to touch my toes to the ceiling when I was actually vertical! Need to put them another 5 inches closer next time but it was really good practice. I could feel where vertical is again and I had way less trouble getting inverted this time. The bosu is a huge help now. The parallel bar idea, by fellow Iowa Gymnast and legend Bob Dixon was perfect. " you can muscle it more" he said and he was right.
Man, I really think I can get my handstand back, and, other than being able to walk again, this is right at the top of my dream list. :)
Side laterals
3 sets of 15 with 15
slow and strict strong
BW 167.6 !!
BF 11.4
W 57.3
Finally some good numbers . Must have been from the piece of Tracy's birthday cake I had yesterday :)
Had a cancellation this morning and decided to play with handstands again and see if anything's changed. It has
I can't believe it but I finally got overhead and held again! Almost fours years after my TKR and losing my HS!!
it wasn't pretty, nor close to perfect but I got my feet to touch the wall and I got the weight transfered to my hands, something I have not been able to do. I can see from the video I am still not moving my hips over the shoulders near enough.
Using the bosu ball helped a lot.
Tried a headstand and rolled out fast! My forward roll mechanics are still there, muscle memory at work but it scared the shit outa me! I thought I might have killed myself or broke my neck or upper back! No kidding
Haven't done a roll in thirty years! good thing I survived!
I also played around with some towel grip pullups. These are WAY harder than I imagined! I couldnt even hold my bodyweight in a hang! So I went to the gravitron and was able to hang and do sets of 3 with 70 lbs offset weight but it wasn't easy!
Fucking crazy.
these might be ok for my shoulders too. Getting my handstand AND my pullup back would be a dream
1 pm Rucking
45 lb ruck
6 laps
55 min
hard but steady pace.
just not in the mood and was pretty hot again. I can do it but it's just a slog
One of the strongest efforts here ever. It helped that it was very cool today and not 95 deg. But either way I felt very strong and endurance was solid too. The move to 8 reps instead of 10 per arm was perfect. 8 is the magic number for both sets and reps. it's the number i can still maintain max power output for, in reps per set and total number of sets
I can do more for sure but it's pushing the envelope.
But today was solid and the bell felt light and the groove strong
24 kg speed swings
15:15 8 reps per arm
18 min
288 reps
15, 264 lbs
Very very happy here. fully recovered from Monday and the weekend's work
Walking lunges
bw x 4 sets of 40 steps
even these are getting stronger. Concentrating on deeper and slower steps. very solid
Parallel bar pushups
3 sets of 30
last set very tough
This was a tough one mentally. Didn't sleep well last night and had a hard start getting focused. I wasnt feeling "in" my body but more my head. Never a good place to be :)
But I took it out of my ass and got to work. As usual, by the time I got really warmed up and feeling good the workout was almost over.
Military press
bar x 5
65 x 5
85 x 3
105 x 3
120 x 2
135 x 1
150 x 4,4,3,3/4,4,4 all fours are PR's
the setup didn't feel right til the last two sets. Not enough arch ,nor glute tightness nor grip! It's a miracle I made them.
My right QL was tight all morning and as I arched and pressed overhead it resisted. It felt better each set but it still took almost the whole time to release. Pressing re balances my flexion dominant posture and I always feel better, structurally, afterwards. It's just getting the front panel opened up that takes so long
And I KNEW this going in and prepared to focus on it. Just took awhile to get in and you only get so many sets :)
this was the second set
can't quite count the lockout of the fourth rep but I'm counting it anyway :)
32 kg belt squats
4 sets of 20
legs feel strong
Floor pushups
35
36
37
strong. focused on keeping my head higher and eyes up
crawls
3 sets of 70 ft
strong but these always make me want to throwup!
almost always
weird
Solo ruck today, Gabe out. Pretty strong from the start considering how heavy I went on Saturday but it caught up to me on lap 10 :)
Nothing terrible but it was just tough going. Legs never really felt heavy they just didn't want to go too fast
No timed laps as I really didn't feel like pushing hard and knew the just getting through the whole thing would be enough
50 lb Ruck
12 laps
2 hours ever
11 iso squat stretches
This went very well today. All parts on deck and feeling rested strong and supple.The hardest part of this today was left hand grip; wrist felt a little unstable but nothing bad. Just had to concentrate more, but all the rest of the components; balance, groove, position, timing rhythm, all felt "on"
I felt like a really had a bottom position to push off of. Been searching for that, in one form or another for 30 years or so :)
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 6/6 x 13 sets
156 reps
16, 536 lbs
As solid as I've ever done them
Barbell hacks
95 x 8
115 x 8
135 x 8
145 x 8
150 x 5 PR
these were solid too and really challenged the grip after all those swings
Legs were definitely good to go today and although it was hot it wasn't stupid hot like yesterday. Overcast and a slight breeze helped too.
But the legs were good; loose and strong at the same time and energy was solid.Back was good too, no side effects from yesterday's speed swing effort. Which is the goal and perfect. Lungs good too
45 lb ruck
6 laps
55 min
last lap = 7:37
probably most laps were 7:50 ish. no worries.
BW 166 ??
BF 12.3
W 56.7
this is good. we'll see what the ketones were giving or taking
Nice 95 degree day today. Perfect for 16 min of speed swing work! My heat tolerance is finally kicking in and it wasn't that bad
Off all ketones during my fasting time and had a half a cup of coffee right before the workout. Definitely helped.
But my fitness is definitely up as well and I can feel it. Recovered as well from the top of the peak process and feel good again
24 kg speed swings
87 reps per arm
15:15
16 min
32 sets
256 reps
13,568 lbs
strong as hell! power to the last rep. breathing strong. no double breathing and able to hardstyle breath the whole way as well. doing 8's instead of 10's was a stroke of genius if I do say so myself
Walking lunges
4 laps of 40 steps
really took my time and worked the stretch at the bottom of each rep. Having more gas in the tank helped that as well as mentally calming down and not trying to 'get it over' as fast as possible
Embrace the suck :)
Parallel pushups
35
30
35
got my head out of my ass for the last set :)
Side delts
3 sets of 15 slow with 15's
strict and strong
BW 167.6
BF 12 .9 !!! ?
W 56.2
obviously not drinking enough water during the hot afternoons/
I had to choose between taking 140 or 145 for my work weight today. 135 was semi tough last week so 140 would have been a smarter choice but I thought last week was tough for technical reasons and I thought I had them figured out.
So 145 would be better, it would tie my current pr for 5x5 ( which was NOT easy at all) and would get me to 150, my next goal weight for 5x5 faster.
I didn't expect it to be hard, to be honest
And, I felt really strong and solid coming in and warming up
But I made a small mistake which really cost me in the rep count BUT I figured out a very key piece of the standing military press puzzle.
Warmups felt good as I wrote and the work weight felt light. The walkout setup was solid ( I thought) and the initial drive was good but the middle was off
The first three sets of 5 werent bad at all but on the 4th rep of the 4th sets I just stalled. Nothing.Nada, No gas
WEIRD
And all in the triceps.
5th set layback more 4 reps!
6th set of 3 EASY when I did as Glenn suggested and put the bar higher on my chest. I was taking it off too low and really increasing the ROM AND the bar path
As soon as I racked the weight higher on the neck the last set was FAST!
It's fine to miss the work weight if I figure something out like this!
Mil Press
bar x 5
65 x 6
85 x 3
105 x 3
135 x 1
145 x 5 x 3, 3 x 1,4 x 1, 3 x 1
same rep count (25) as 5 x 5
have to decide to repeat this weight or just go up to 150 and start chipping away at it
48 kg Belt squat
4 sets of 12
a higher squat but I can really feel a difference in the different part of the leg
( more mid thigh and glutes!)
Floor pushup
35 x 2 sets
30 reps
triceps were cooked from all the mis grooving
Crawls
3 sets of 70 ft
fast
Rear delts
3 sets of 12 with 20 lbs
BW 167.2
Bf 12.2
W 56.6
feel thick lean and strong today
recovered from the adrenal dump
Very solid ruck today with Gabe. It helps a lot it was cooler and with some breeze. Hot, dead air is a killer when trying to breathe hard.
No real reprecussions from yesterdays workout. Glutes and legs were fine. Didnt push any laps as Gabe was hurting from his cheat day yesterday and I decided to take pity on him :)
We finished ten minutes early so pace was probably averaging 7:45 or so
50 lb Ruck
12 laps
11 iso squats
1:50 min
BW 167.2
BF 12.5
W 56.5
so strange
145 lb press for 5 x 5 tomorrow. going to get some momentum going
Super strong today. Everything felt good. No aches or pains at start and energy solid. The 44 felt not quite light but not heavy easy and my groove was solid. Again, Wednesdays switch to 8 rep sets mimics this form much better; it transfers well and is definitely helping today's workout.
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
44 kg x 8/8 x 10
160 reps
15,520 lbs
Barbell hacks
95 x 8
115 x 8
135 x 8 ( no straps)
145 x 7
digging these again and focusing on grip as assistance work for my press! One thing that I lose focus on during heavy pressing is gripping the bar hard. the straps were a disconnect
Wt pushups
BW x 10
25 x 10
35 x 10 x 3
sandbag went missing so we used clubbells. weird. not hard tho
One am cb arm casts
15 lbs x 8/8 x 3
wow! left hand wrist and grip and lat were way off on this! by third set I got the lat to activate the grip strengthened but good thing I played with the one arm version. that was TOO weak!
side laterals
3 sets of 15 with 15s
stronger than ever
BW 168.2
BF 11.9
W 57
stopping ketones now.stomach is not particularly liking them, no distinct benefits and not sure if weight gain is part of it. Also the caffeine drink is not like coffee and I don't like the buzz
Heat conditioning is finally kicking in, over 90 degrees at 1pm when I started but I felt relatively good. especially after yesterdays swing work . Glutes and hams were fine as is the shoulder. All that band work is really paying off: band pullaparts, overhead snatch grip stretches and pulls and the windmill stretch are keeping that nasty biceps tendon in its' correct place for a change.
Got some decent lap times too,which has been seriously rare on a thursday
45lb ruck
6 laps
3rd lap 7:43
6th lap 7:23
not bad at all. still too stinking hot but I could do it
55 min
4 am
BW 167.5
BF 12.5
W ?
1 pm pre ruck
BW 167
BF 10.9
W 57.7
creatine, ketone bar, small handful almonds, extra coffee at 5 am
AND, pretty much just like that I feel back to normal. Energy levels, that is. Hopefully it's not just one day either,lol. But today I felt like i had some gas in the tank and wasn't searching for motivation.
The eights on the speed swings continued to work very well, really allowing us to groove our swing mechanics with the focus on the heavy day swings, and not cut the back or the top of the float, and as well as maximizing power output. Felt strong and lunges felt good
We'll see how the ruck goes tomorrow but hopefully I'm back on track
24 kg speed swings
14 min
28 sets
280 reps
14,840 lbs
weight felt light, form felt on,energy was on
Walking lunges
4 laps of 40 steps unbroken
strong here too
really focused on ankle flexion and quad stretch
parallel bar pushups
3 sets of 30
this is a good indication too, although the last five reps on the last set were very tough
rear delts
3 sets of 12 with 20
strongest yet
BW 167
BF 12.1
W 56.8
so weird again. think I'm going off ketone anything for a week. been liking the bars but something's off.
Still damn tired. Slept really well, no aches or pains but just 'flat'. It's an adrenaline come down even though I didn't purposely adrenalize, all that heavy shit does some for you.So I just backed up, relaxed and went with it
Should have taken more warmup sets though as the jumps were too big for this tired body now and the first set of 5 was too hard. Each set got easier as I warmed up both mentally and physically. Just not up for this today
Military press
stick x 5
bar x 5
65 x 5
85 x 4
115 x 3 ( too big)
135 x 5 x 5 way too big a jump
Walkouts
155 x 1
165 x 1
170 x 1
these are probably ok but not sure how much help they really will be. I did them right and really rested the bar on the torso. but there wasn't the same tension as there would be if I was going to really try to press it. We'll see
Strangely though, I wasn't that tired starting. And nothing was too tight or stiff either. My legs just didn't want to move fast at all. So I didn't worry about it and just went as I could. By halfway though I knew the rest was going to be a slog. A real slog, with stop breaks ,etc. My upper back was tired and my glutes were too
At least it was 'even' across both glutes.
Just not much in the tank. This is the stepping down part.
I even had to talk myself out of just doing 10 or 11 laps!
But I talked myself back into reality.
50 lb ruck
12 laps
10 iso squats
last lap 7:35 ( that was tough)
total time 2:05 ! slow slow
This was strong and hard at the same time. Heartrate got up to 170 or so on the 7th set. The bell felt light and I thought I had great power output throughout each rep of each set. But I was huffin' and puffin'.
I think it was mainly because I could go hard on each and every rep. Probably more than ever before and that bumped the intensity.
Not sure but I'm even more happy with the sets after watching the video. I can't tell how high the bell goes most of the time; I'm just focused on pushing though the floor and flexing the glutes and quads til it's time to hinge again!
Groove felt very good and I feel Wednesday's session helped this one. The 8's on Wed stay
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 3/3
40 kg x 10/10 x 10
200 reps
17,600 lbs !
worksets in about 28 min
Barbell hacks
65 x 8
85 x 8
105 x 8
135 x 7 ( straps- makes leg work harder but might create a total body disconnect)
Ok now it's caught up with me a bit and today the legs and back were just tired. as soon as I put the 45 lb pack on my back I felt it. Not injured, just tired. and I was ready for a nap already. Plus it was cloudless and getting up into the mid 80s
Just wanted to get it over with
started slow and stayed steady. then it got better and my legs and lungs opened up
Back to the 24 kg again but this time for 8 reps per set. 8's are my perfect number for swings, either single arm or both sides, as above that things get hard , lol. Actually they get a little too glycolitic for me to maintain max power output and I'm more struggling to maintain power than producing it.
Eights seem perfect. Even 8 sets is perfect for max strength and power. Sets 9 ,10 or more really start to hurt. And there's a training value in that but not for power so much but power endurance. I did enough of that these last three years. This is a good break
And I didn't feel that the 20 kg was that much easier or better but it was light enough that I could do whatever form I wanted to and it usually wasn't the big bell deep hinge I need for the heavier bells.
So we dropped to 8 reps in 15 second and it was perfect. No rush in the back swing and enough time to 'enjoy the float' and maintain ground force output without having to do eccentric overload which I can't do much,not need to, with the heavier bells.
Not sore from Monday at all
24 kg Speed swings
8 rpa
12 min
24 sets
192 rep
10,176 lbs tonnage
very strong. hardstyle all the time
walking lunges
4 laps of 40 steps unbroken
Parallel pushups
30
30
25
a week but knackered from Monday here
Side laterals
3 sets of 15 with 15lbs
BW 168.2 !!! WTF?!!
BF 12.4
W 56.5
have no idea where this came from.still using 5g creatine and 1 teaspoon ketones mid morning.
I had no idea how this was going to go. Recovered well yesterday after the ruck and felt great but slept on my neck weird and left trap and scap were tight all morning. I figured it was psychological and would release, as it usually does, once I get into the gym but I wasn't sure.
I knew though I would try these jumps
135
155
175
and then if I could I would bump it up to 180.
I couldn't BUT all else went well. Warmups were just about perfect. I perhaps could have goine
135
150
160
then 175
I weight was a bit of a shock at first and perhaps required more muscle tension than needed if it hadn't been such a big jump from 155 but who knows?
All I know is that there was no way I could grind like that again on 180. No worries. leave it to another day
So I did this
Military press
stick x 5
bar x 5
65 x 4
85 x 3
105 x 2
120 x 1
135 x 1
155 x 1
175 x 1 PR all time
135 x 8 Rep pr
very happy with this for sure but looking at the tape I can see that my walkout could definitely be improved. I didn't have the weight all the way on my torso as I stepped out and there was a definite loss of connection and tension there. Fixing that will really help.
I was nervous ,lol
And my shoulder was wonky and that's always distracting. But lessons learned
36 kg Belt squats
4 sets of 18
legs were definitely tight and tired but strong still
Floor pushups
1 x 70 !!! All time Pr
I know I drop my head and it's ugly but I do do the exact same movement and ROM on each rep. It's all the gymnastics training and trying to hold hollow position. tucking the chin, just as on the bench press, really creates a coil effect and helps the push off.
I'll take it.
Crawls
3 sets of 70
rear delts
3 sets of 12 with 20 lbs
BW 165.6
BF 11.6
W 57.0
Day off tomorrow it's been a HELL of a hard and heavy training week!
Gabe and I had a visitor on our ruck today. Travis Janeway from Washington. Travis is a super cool guy I've known for years and is one of those real deal guys that live this lifestyle, and pass it on to others as excellent coaches.
He was in the area for a movement workshop and dropped in. Good thing I was feeling good as Travis is tall with long legs and was wearing no ruck.
I didn't want to have to start jogging to keep up
50 lb ruck
12 laps
12 iso squats
no timed laps but we were cooking
1:50 min total time ( knew we were fast!)
everything felt fine. legs, lungs ,back.
and no glute calf cramping at the start either. good sign
no idea what i'm going to do tomorrow but i'll probably take a weight and see how I feel
This thing brought me some concern last night. I was getting some "taps on the head' via my back just sitting around and that gave me pause. I've had NO back issues in forever and wondered what was setting this off. I realize it was the pistols. and looking back on my blog confirmed this. That's why I stopped doing them last time. Remember
"The only thing harder than figuring it out is remembering to do it"
As soon as I realized what was going on my back eased. swear to god.
This has happened before, hence the 'tap on the head" instead of the 2 x 4 :)
I decided to balance the loads more than last time with this bell. 5 sets each with the 52 then the 68. last time it was 10 sets then 2 sets . this should save more energy for that monster but still let me warmup enough
It did
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5x5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
44 kg x 5/5
52 kg x 5/5 x 5
68 kg x 5/5 x5
52 kg = 5750 lbs
68 kg = 7500 lbs
total 13,250 lb tonnage
not bad for such low reps.
Barbell hacks
65 x 8
85 x8
105 x 8
115 x 8
125 x 8
130 x 8
these have been working great. don't get greedy. I will drop ANY exercise that I find messes my back up.NOTHING is worth that!
Wt pushups
bw x 10
45 x 10 x 3
strong!
Armcasts
25 lbs x 8/8 x 4 sets
my standing dynamic triceps extension/pullover work
love these
side laterals
3 x 12 with 15
BW 166.2
BF 11.4
W 57.3
small serving of instaketones yesterday. should have had them earlier. ate the nuts and had an extra coffee so a small serving of the ketones but it messed with the experiment a bit.
definitely seem more muscular of late and more defined.
will see
going to use a serving of them before the ruck tomorrow
Caught me by surprise again. A client needed to walk his workout as his home gym was out of order and couldn't come to me! ack another one right before MY ruck. But I gave myself a couple good slaps and realized last weeks 2 hour jaunt actually turned out good so just suck it up and go
and it was good, again.
Just gotta break the sweat and then all is good
60 min walk at solid 3+ mph pace
45 lb ruck
60 min
6 laps
7:33 fifth lap
just gotta get the miles in the legs so this is good in the long run
BW 167.4 !!!
BF 11.1
W 57.6
WTF?
1 pm
BW 166.6
BF 10.0
W 58.3
took half a serving of instaKetones and in hot water much more palatable. still a strong energy but had a small handful of almonds too
Not sure if this is going to surplant the coffee and almonds but I might take it WITH them lol
ok day off tomorrow then the 52 and 68 kg bell. Might do 5 sets with each bell
This was strong and hard at the same time. Strong effort for sure but lots of distractions trying to , well, distract me from getting in the zone. Stupid stuff; gardeners blowing leaves and diesel fuel into my garage as I'm trying to suck in enough air to keep going, trying not to keep an eye out for the mailman with package I've been waiting for and have to sign for. And have already missed once. That kind of petty distracting shit.
And then there's the 20 minutes of swings to do
The 20 kg was definitely a blessing too; that 24 would have been much harder and I somehow wonder if I should be using it. ,more power output with the 20 not withstanding.
But I kept my head down and focused on my groove and my breath and NOT going so fast; more trying to emulate the groove and the timing of my heavier swings and it definitely helped. really have to stay flat on my foot at the top of the swing; If I get back too much on my heels it throws everything off. Oly shoe heel or not
Mentally this was a strong effort too. and almost no double breathing save for 2-3 sets at most
20 kg speed swings
20 min
400 reps
17,600 lbs tonnage
Walking lunges
3 laps of 40 sets
cut it short gardeners were choking us with fumes
parallel pushups
3 sets of 30
these really get the most triceps of any vartiation
rear delts
3 sets of 12 with 20's
strong
BW 167.8 at 4am!!
BF 10.4 !!
W 58
1 pm before workout
165.8
same other vitals
so weird
started instaketones today. this stuff tastes like orange vomit! no lie. Not sure it is as good as the Keto OS but I will give it five days as i did the keto OS
Wow what a weird day. Slept enough just not good ( harder to get up at 3:45 on Monday after getting to sleep in to 5:30 on the weekends now- never been hard before ) Easy day. two clients out so plenty of stretch time but still not feeling great
Used the pruvit ketone drink + the MCT oil product as well on top of an extra cup of coffee and well, definitely felt it.In a very good way but probably shouldn't have had the extra coffee.
Shoulder felt solid all morning too.
Did a short video on my banded windmill drill
Solo today in the gym and it seemed to be fine. The extra mat has made an immeasureable difference in the take off out of the rack, which has made ALL the difference in my set up and hence the actual press itself.
SO much easier and NO bicep tendon talk at all!
Took the closest grip I have had yet on a press.Ring finger RIGHT On the edge of the knurling onto the smooth. A true CLOSE grip. But it felt right and great.
Also really solidified my set up, Bar on the chest, unrack it. Step step step Lay Back and clench glutes. Then Glutes Lats and grip contract simultaneously and rocket it up. Feels perfect.
Military press
stick x 5
45 x 5
65 x 3
85 x 2
105 x 2
120 x 2
135 x 1
150 x 1
160 x 2 x 5 sets PR!!! never had used this weight as a workout weight before.
Fourth set was shaky. Almost too confident and didn't lay back enough bar got out in front and wasted some energy but I still got both reps
And the fifth set was strong. Video above is second set
32 kg Belt squats
4 sets of 20
very strong legs and lungs
Floor pushups
41
41
30
really thought I had a chance for a rep pr but tricep death got me on 3rd set. A bit anticlimactic after the presses anyhow
Side laterals
3 sets of 15 with 15 lbs
crawls
3 laps of 70 ft
solid
BW
166.2 !!
BF 11.4
W 57.8
weird
hardly ate yesterday
Not sure what's next week for the press, Either I take a weight or really back off. I'll know in the next few days
Not anywhere near as beat up as I expected today but not in the mood for high intensity intervals either, so Gabe and I just did a steady state ruck. Most laps were probably around 8 min laps, but more importantly, my legs continued their winning streak from Thursday still feeling light and loose but strong and almost 'motored'.
I didn't have to 'will' each step but once I got them going they just kept rolling.EXACTLY the feeling I have been waiting for. Lets hope it's due to better adaptation and conditioning and not just luck or a false high point
Time will tell. It always does
50 lb ruck
12 laps
11 iso squats, three stances
2 hours almost exactly start to finish
BW 164.8 !!
BF 11.4
W 57.2
solid numbers too
OK tomorrow we put 160 on the bar and hope for doubles :) I just looked and realized I have never done any work sets with 160 lbs so this should be very interesting workout
Hard one today. Lots of mental distractions to compartmentalize. While they did get put away that takes energy and the workout seemed harder than it needed to be. Regardless though it got done and done strongly
Hot as hell too today, hence the shirtless video. I am loving the compression shorts more and more and don't even think about wearing the fight shorts. These are perfect, never stink, dry as fast as could be and give just the right amount of support for the hips, upper legs and the "boys"
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 6/6 x 13 sets
156 reps
16,536 tonnage
45 minutes total for all the work sets ( not counting warmups)
four of us in rotation
Pistol Practice
went with the hands forward spot and it's much better. approximates a true pistol balance requirements much closer
4 sets of 3/3
Weighted pushups
BW x 12
42 x 10 x 3
easy. very strong
rear laterals
3 sets of 12
BW 165.2
BF 10.5
W 58.0
These are pretty much my ideal numbers for all these metrics! Now, just to stay here!
Ended up doing an hour walk with a client immediately before I was scheduled for my ruck. Hot as hell today too, 90+ and my mind wasn't ready for it. Til I told it to shut up and stop whining and it did.
Turned out that hour walk was an excellent warmup to what turned out to be a very strong, very fast ruck.
Took me 30 min to get really into my groove on my walk with my client but once I started sweating for real everything set in well/
Once I got the ruck on my legs felt exactly as I want them to : strong but loose and unphased by the load. Fully warmed up, and my lungs were nice and open too. But it was freaking freakin hot with no wind and almost no shade.
Again tell the mind to shut up and stop complaining. then it got easy
60 min walk
55 min 45 lb ruck
6 laps
3rd lap 7:32
6th lap : 7:19!
very very strong. and could finish the walk in easily too
Had some visitors today join in the fun. Daniel Pereyo and Shawn Landreth stopped by to train with us and while it was a tight fit in the gym a good time was had by all. Which means we all suffered ,lol
Shawn, Glen and I did speed swing work while Daniel did his javelin presses them we switch and we did lunges while Daniel did his 32 kg speed swing work. Yes, 32 kg!
Better him than me
20 kg Speed swing
17 min
340 reps
14,960 lbs
this was solid and I actually didn't feel bad at all, even up to the end. Power was solid all the way through too. I'm not sure the 20 is that much easier than the 24 and the workload was 3000lbs less with the 20. 24 next week and see how that goes
Walking lunges
4 laps of 40 steps unbroken
strong today
Just as I had hoped! 150 for 5 sets of 3 was solid so I upped the weight to 155 and 3 sets of 2 was even better.
Raised the floor an inch by putting a square of gym mat under the rack and it was not too soft, as I feared. And it really really helped my unracking of the bar and my left biceps tendon issue(which was doing well anyway). But raising the floor an inch made a huge difference in my take off, which made a huge difference in my press
It takes me forever to warmup but I can't rush it. 5 warmup sets and 8 work sets!
set four of five
Military press
stick x 5
45 x 5
65 x 5
85 x 3
105 x 3
125 x 2
140 x 2
150 x 3 x 5 sets
155 x 3 x 2 sets ( ties PR weight for reps but not volume)
very happy with this and the new setup
48 kg belt squat
12,14,16, 18
yeow! glute burn! this bigger bell makes the depth higher but works the hell out of my already fatigued glutes. most excellent :)
Floor pushups
38
40
40
lol was not planning on 40 for second set but music was loud and misheard the count. Last set was strong so I went for it too. Not bad, especially after all the bar presses
Crawls
3 laps of 70 ft fast
these were very strong today
Surprisingly strong and fast today even though legs were not that loose or light feeling. But rucking with my 28 year old son Gabe who is getting fitter everyday and can already walk faster than me is pulling me along for the ride.
Gratefully it was cool out this morning at 7am, almost brisk and that encouraged walking faster.
Pack didn't feel heavy and we were ready to go
12 laps
11 iso squat holds
4th lap : 7:19
8th lap 6:55 !!! ( gabe did 6:38 breaking my pr of 6:43!lol)
no 11th lap that was hard enough
1:52 minutes total
Strong solid workout today. Not feeling particularly " up" even though I slept well and prepared really well. Just another day at the office but I was strong as could be.
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
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs!
Just solid as could be, Good power on each and every rep of each set, good height , breathing was easy, no fuss no muss
Pistol practice
4 sets of 5/5
this too was much better than last time. have to figure a better way to arm support but that not an issue, really. good depth on both side too.
CB 's
25 lbs 10/10 arm casts
8/8 shield casts
7/7 Capt America casts
good way to do these and get the rotationals in too. they were not easy either
Horiz bar weighted pushups
bw x 12
32 x 12
37 x 10 x 2
added a five pound cb to the sandbag. perfect. need a 10 though too easy
side laterals
3 sets of 10 with 15 lbs
now I'm tired
BW 165.2 !
BF 10.9
W 57.6
strange low bf with no bath first. a good sign weird I weighed the same the last three days in a row!
Wow, what a difference a week makes. One of the strongest Thursday rucks ever. Legs felt great, light, loose but strong at the same time. No soreness from yesterday. All systems go, basically. Great temps, mid 70's and cloudy. Perfect
Decided to drop down to the 20 kg today for speed swings for a few reasons; one, the last 3-4 weeks of them have just felt HEAVY, and that's not supposed to be that. It's dynamic effort day, speed day, where the object of the session is acceleration and power not strength,
I think the 24 was working when I was regularly using the 48 kg for 200 reps each saturday - that was 50% of the load for speed day. But now I'm not using that volume with the 48 and I'm only going that heavy 1 time per month with less volume.
20kg felt perfect. Light but not TOO light and I could throw it around- but I had to work to do so. this weight is correct for now. I could get back into the hinge faster too, more overspeed eccentrics work is also key to this day.
Generally energy was good all workout. Definitely can tell I'm taking creatine again, just that 'extra' gas in the tank
that is very very good. I was weak as shit for quite awhile it seemed.
20 kg Speed swings
15:15 x 10 rpa
300 reps
30 sets
13,200 lbs ( tonnage is down but I'm sure FORCE was way up as acceleration and bell height were much stronger.
Walking lunges
4 laps of 40 steps unbroken!
strong here too. nice :)
Parallel pushups
3 sets of 32
last set was very tough- at 25 reps- but I could eke out 32. also nice
rear laterals
3 sets of 12 with 20 lbs.
this is pr!
BW 165.6
BF 11.6
W 57
decent.
ruck up tomorrow. we'll see if it's better than last week's death march
Really really really solid workout. First, I think I figured out the left bicep tendon thing. I've been pulling my elbow IN trying to get a vertical forearm and I think that's what tweaks it. I don't do that angle in pushups ( or bench press) so while I was trying to get to a theoretically ideal position it wasn't working
So, I just left it angle out towards an inverted V and bingo! NO bicep twinging or triceps loading!If this sticks it will make ALL the difference, I waste SO much time wondering if my shoulder is going to tweak or not before each set.
Second I have to lay back FIRST after the walkout and THEN press. SO much easier. I knew that, but forgot it ( one of my key principles, eh? The only thing harder than figuring things out is remembering to do them) That's why I am writing this down :)
Military press
stick x 5
bar x 5
65 x 4
85 x 3
105 x 2
125 x 2
140 x 2
150 x 3 x 5 sets
Strongest ever and strong from first to last rep. This is what I am aiming for in my press workout
44 kg Belt squat
12,14,16, 18
wow these were strong and easy today. About time I rebounded
Seems I'm fully recovered from last weeks 'whatever' I had illness that made me so weak. It's also 20 Degrees cooler now too and that helps a lot Not sure why my hear tolerance took such a dive this year, or, why it's taking so much time to come back but I really have been hating it lately. Even as I get lighter, which usually helps a lot.
Gettin' older has it's mysteries and there ain't noting to do but keep on trying, so that's what I'll do. And be smart. Don't need heatstroke either
Up all night though with a sick wife so didn't get a lot of sleep in a row but overall was enough. Felt fine starting out and it was overcast and cool and that helped.
Could feel my quads straight away from the pistols but sore, not wrecked and that helped.
Gabe rucked with me and he's getting in shape so he set a solid pace and I ended up going faster than perhaps I normally would
This will help
Nice and steady pace and didn't time anything til 11th lap 7:21 which was ine
50 lb Ruck
12 laps
11 iso squat holds
11th lap 7:21
2 hours even
BW
164
BF 12.5
W 56.5
feel great
tomorrow's presses I'll go for 5 sets of 3 if things go right
Finally back to normal. It was an "off week" all week. Today was great though. Full energy great sleep no aches or pains. even the shoulder is feeling great and closer to being in neutral than anytime I can recall. All the light band work and behind the head stick stretches in wide snatch grip are really working it seems
They seem to , better than anything else, open up the pec minor and front delt and keep my biceps tendon from being a spaz.
the short pulse band work is strengthening the right stuff in the back too, it seems.
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
200 reps
17,600 lbs work
strong from start to finish. without a doubt the strongest effort on every single rep I have ever done. In my dreams my next challenge is to do this weight for the 10 minute swing test 15:15
Pistol practice
four sets of 5/5 holding onto power rack
MUCH better than last time I did these, even with the off load of arm help. I could drop right down into a full squat with my left leg no problem. this is encouraging.I noticed my left leg seeming smaller than before( or my right leg is bigger) but either way I need more resistance work for the left in isolation and it also with the quad and hip flexor statically which it seem is VERY weak
This could be the hardest ruck I've done. I slept great, felt great all day and had no idea that as soon as I strapped on my 50 lb ruck ( decided not to go with 45 to make up for missing Sunday) my legs and lungs would start to yell at me immediately.
Plus the heat. 96 degrees plus at 1 pm and the sun pretty much directly overhead. No breeze. Hot as Fuck. I thought I was in better shape for this but I am not. At least not today. Pace was decent but I had to stop at least once per lap to rest on laps 4,5 and 6.
And it didn't help much either. Legs actually loosened up but I was struggling for breath with my HR at 145 + the whole time. Back was tired under the ruck too. But there was nothing serious to deal with other than I just didn't want to do it and it was hard. Oh well. One step at a time. Into an ice shower right after. Cold never felt so good.
Sundays illness or whatever really kicked my ass it seemed.
But it didn't kill me so I must be stronger
50 lb ruck
6 laps
60 min
no timed laps. stops for rest and water on head,
Another tough one. Didn't eat much yesterday as everytime I did my stomach bloated and talked back. I now think what I had (have) is minor food poisoning. Not 100% well today too but much better.
Still, speed swing work in 90 deg heat and having to jerry rig the workout with my partner made it even harder to focus. Still,most importantly it got done.
I warmed up with the 22kg thinking I might go down but that felt heavy too so I figure why not use the 24 I won't be able to tell the difference!
24 kg speed swings
15:15 x 1 rpa
16 min
320 reps
16,960 lbs
most was good but I never really got settled in mentally or physically. a few of the sets were 9 reps instead of 10 too, as I ended up starting the set late and took it easy. It was hard enough
Walking lunges
Foot is fine from last week's weighted ones
4 sets of 40 steps
tough but easier than the swings
parallel bar pushups
30
25
25
just beat now
side laterals
3 x 12 with 15
done done de done
BW 164.2
BF 12.2
W 56.5
back on creatine last two days 5 gms in am
Got hit badly with some bug on Sunday, just as I got up to ruck and was so woozy there was no way I was going to be able to, or should, do it so I went back to bed. And basically stayed there til Monday morning for work! No food except 1/2 cup rice and some yoghurt. Never really threw up. Don't know if it was vertigo ( again) or a bug or some mild food poisoning or what but it sucked big time. I didn't even know I was going to work much less train. But, it got done, to the best of my ability
Military press
stick x 5
45 x 5
65 x 4
85 x 3
105 x 2
125 x 2
135 x 1
150 x 2 x 5 sets
that was tough but I figured out one thing I'm doing different now than I did. I am starting the press AND arching at the same time. I have to arch then press- much easier on my left biceps tendon. When I did it that way. no problem The first way, problem
Next week is 8 x 3 then I go to triples, Shouldn't be a problem if I have a normal sunday
36 kg belt squats
x 10.12, 14, 16 reps
too hot to do all high reps, this really let me warm up to them
Floor pushups
3 sets of 36
not bad
Side raises
3 sets of 12 with 15
easy
no crawls, these always make me want to puke and I didn't want to feel anymore of that today
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