52 & 68 kg One Arm Swing,barbell hacks,wt pushups, rear delts

Very strong workout.Felt good all the way through. Glenn bought me some training shoes for my birthday next week and I debated whether or not to take them for a test ride with the 68 kg but they felt great on first feel and I thought I'd warm up with them and see.
Turns out they are great

 The new model of these my favorites that they don't make anymore

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4
40 kg x 4/4
44 kg  x 4/4
48 kg x 4/4
52 kg x 5/5 x 5 sets ( 5750 lbs)
68 kg x 5/5 x 5 sets (7500 lbs)
13, 250 lbs

Super happy with both weights
Here's the 52 kg fourth set



First time my grip wasn't a major issue with the 68. Not really a minor issue either. Or any. Really cinched up on it, almost a false grip and it worked much better. Consequently with not having to focus on losing the bell I could put more into the drive phase. Love it.
The highest the bell has moved ever.
Inch by inch :)

Barbell Hacks
95 x 8
115 x 7
135 x 7
155 x 7
strong!!

the shoes feel great. More heel height but open toe box and very very "flat" feeling (even with the heel) on the floor. Very stable

Wt pushups
bw x 12
53 x 12 x 3

much slower reps over all and pauses on the last set for the last two reps. Really "thinking' military press

rear laterals
3 x 12 with 20's

strong too. Just a strong day. We'll see if it carries through tomorrow and, more importantly, to Monday

BW 169
BF 11.7
W 57.5

datsit
dfq

Ruck Steady

Long day at work and was ready to get into this and get it over with! I was ready to eat. That always makes me walk faster, plus it was actually cold on a thursday afternoon for once. Even started out with a jacket but had to to ditch that after three laps; just heat up too much and it really impedes my performance. Or at least my perceived exertion.

Anyway decent speed and the body felt fine. Legs loose and quick and right foot ok

45 lb ruck
6 laps
50 min !
no timed laps but most felt around 7:30-7:40
strong steady state and lungs were good

BW 169.4
BF12.7
W 56.7

feel good and very optimistic about my press

datsit
dfq

120 lb Military Press practice (plus 2 singles) 24 kg speed swings 14 min,walking lunges,side laterals

It's amazing what a difference small changes can make in a lift. Different stance, different grip, different timing pattern or breathing; it can make the difference between maximizing a lift or not, of hitting a PR and getting closer to your actual potential
Or not.

But if you don't try and experiment and be willing to fail you'll never know

I learned a lot today. The intuition I had about getting a narrow foot stance was correct. It made a huge difference in total body stiffness as well as the initial launch
 I don't remember why I ended up with a wide stance in my press. I think it was to compensate for my overhead position( lack thereof) and help stabilize me

But, I don't squat wide, I don't deadlift wide, I don't swing or snatch wide. And now I don't press wide. Wow so much tighter which allowed me to be more explosive

Plus I changed the timing on the launch of the press and that could be an even bigger game changer. Instead of trying to maximize the 'bounce off the board' I tried to "coil the spring' almost waiting til I can't hold the spring down anymore and it literally launched out.

Oh,and one more thing. ELBOWS IN!!!! Exaggerate it .The video is clear; if my elbows flare before the bar reaches my forehead bad things happen to the lockout. GREAT NEW learning today!

Plus pressed before we did swings. worked way better for both. Strength and speed BEFORE endurance. DUH. ( but to be fair my old priority was swing endurance so that was the real reason )



Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3 x 8 sets
140 x 2
150 x 2 !!!

flex flex and flex harder before the launch. I really think this is everything


24 kg speed swings
15:15 x 10 RPA
14 min
280 reps
14,480 lbs

this was better as I was wamed up just enough before jumping into the deep end of the cold aerobic pool by swinging first. was worried my back would bother me but it was fine. tried a longer inhale on the descent to get more O2 but it slowed me down too much to get my reps on time so I ditched it

Only one set of any double breathing

mentally strong here again too. about time

walking lunges
4 laps of 40 ft

side raises
3 sets of 12 with 15 lbs

easy

BW170.8 !!!
BF 12.9
W 56.7

ruckup tomorrow. super happy with todays session and lessons learned

datsit
dfq

180 lb Military press 4 x 1 PR!, 40kg belt squat, Floor pushups PR!,crawls, rear delts

 What a workout! I have to say I felt great coming in. Slept well, day went fast and easy, energy consistent all morning and surprisingly no extra coffee( which I had planned on ) , no tweaks ( thanks to yesterdays body work which I have been lazy about. Mentally too I was on. No weird doubts or fears just a very solid focus on the plan. This new starting technique has given me all kinds of confidence.
I can't do it perfectly all the time but when I hit it  the bar flies.

I lost groove today and sets one and two, not from the pressing part but getting loose in the body at the sticking point. Also didn't lock in the glutes enough on the second set ( video); the bar wasn't wobbling my body was! crazy that I could finish it at all

But in the end I put 180 lbs, five pounds off my all time one rep max, over my head four times

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3
135 x 1
150 x 1
160 x 1 ( strong and fast!)
170 x 1 ( also fast)
180 x 1 x 4 PR!!

ok first rep VERY ugly. Got out in front and up and down. Finished it but it was ugly
 second rep better but wobbly as hell
here


did not keep my glutes tight before the launch and never got them back.
 third set settling in


fourth rep was the best. fastest with best bar path

Not great confidence for 190 right now though. And today i felt STRONG! I have to get tighter on the  finished rack position and squeeze harder. NOT rush so much trying to get early speed. Coil the spring harder and more

40 kg belt squat
40 x 14, 16, 18, 20

back and hips are fine again. No sacral weirdness after those bad shoes went away

Floor pushups
3 x 50 PR!!1

wow, this was a shock and all were done very fast and explosively!

crawls

3 sets of 70 ft
strong too

rear delts
3 sets of 12 with 20's

BW 168.8
BF 12.7
W ? can't remember but usual for this BF

ok off tomorrow but I feel great right now with no tweaks or tighnesses at all!

datsit
dfq

Still going strong ruck

Frank Bozanich/ Ultra God.

Took it easy on purpose today even though I probably could have pushed, saving a bit for tomorrow's press workout. Legs were loose and strong, lungs too. Feet good up until the last two laps when the right arch started talking just a little.
Need to stretch out calves and quads more thoroughly from now on. I did but not enough

50 lb ruck
12 laps
11 iso squats
no timed laps
1:50 min

overall fast pace

BW 169.2
BF 11.7
W 56.7

decent


tomorrow = 180 x 4 sets of 1

this will be interesting
gotta prepare my mind

datsit
dfq

48 kg One Arm Swings 10x10,barbell hacks, wt pushups,rear delts

This went very very well. Strong and powerful for each set and this time, unlike last week , I did feel we could do a few more sets. But we didn't and set ten was as powerful as set one. SO much easier mentally than 10 /10 it's unbelievable
Might be something to this power training from StrongEndurance eh?

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 10 x 10 One arm per set
100 reps
4800 lbs

every singe rep of every single set was like the above. definitely stopped BEFORE I lost power.  Just felt good today too although I was sore as shit yesterday! Right teres major was super tight and medial delts were too, JUST from those seated raises. A slight difference like that made a huge difference . I haven't been sore there in years

Barbell hacks
65 x 8
95 x 8
115 x 7
135 x 7

slow and strict

Wt pushups
bw x 12
53 x 12 x 3

slow and strict too. strong

Rear delts
3 sets of 10 with 20

BW 169
BF 11.9
W 57.5

ok feel great now and still fitting in my 32 waist jeans no problem, the key litmus test for me

long ruck tomorrow see how things feel

datsit
dfq

Best ruck in forever

Wow. Been waiting for this for what seems like forever but here it was; a strong, easy loose legged thursday ruck

everything felt great, calves and glutes were loose but strong. fast pace but but lungs were open right away and my mind was as solid as it's been under the ruck. Just a short one but good enough to remind me of what this is supposed to feel like
And, that it can happen again :)

45 lb  ruck
53 min
6 laps
no timed laps but quick overall

BW 169.8
BF 12.3
W 56.3

ok day off tomorrow then the Beast!

datsit
dfq

24 kg speed swings 12 min, 120 lb Military press 10 x 3,walking lunges, seated side delts, rear delts

Today was hard, Nothing hurt but still tired from Monday's workout and not sleeping so well the last two nights. No big problems but little stuff gave me a busy mind to breathe through.

I'm still having a hard time getting over how much harder 10 reps per 15 seconds is compared to 8. A freakin' galaxy apart! So much harder it's tough to believe I could do 20 min of this strongly! I'll work back up to it but man, this ain't even close to fun

24 kg One arm swing
15:15 10 RPA
12 min
240 reps
12,720 lbs

RPE 8

Miltary press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 3 x 10 sets

started out slow and stiff and was easy by set 5. Lots of detail pieces to work on. Very good session and all things went well.
Already sore in the shoulders though as I write this three hours later

Walking lunges
 4 sets of 40
stronger
really have to work to get low though, thighs are tight!

seated side laterals
1 x 15 x 12 lb
2 x 15 x 15 lbs

standing rear delts
3 x 10 with 20's

better than arm casts!

BW 170.8 !! uh oh!
BF 12.3
W 56.7

1 pm
BW 169.8  ( thank goodness first time weight is lower pre workout in forever)
BF 10.7

ruck up tomorrow will be a slow one

datsit
dfq

172.5 Military Press 5 x 2 PR!,48 kg belt squats,floor pushups pr, crawls, rear laterals

This went about perfect. Weight felt light, technique worked, made all five sets with no misses ( or even close). The only thing could have been better was  a few reps got slightly forward as I didn't keep my hips pushing forward enough at the sticking point.

But I was confident and mentally strong too. even a bit aggressive mentally. Ready to go. I  was not afraid of the weight at all.
Going from fives to doubles was good too, also mentally

I definitely could have been more coordinated in the technique though as I wasn't timing my lat/glute drive near enough. Perhaps TOO confident after the first set but there was still that  DREAD of trying to do something you've never done before and really really not wanting to miss :)

But I didn't

Military Press
45 x 5
65 x 3
105 x 3
120 x 2
135 x 2
150 x 1
165 x 1
172.5 x 2 x  5 sets PR all time!

Trying to decide which weights to take was  bit of a mess though. Should have though this through much earlier but it worked out

48 kg belt squats
10, 12, 14 16

long slow steady inhale on the descent for the win again!

Floor pushups
2 x 50  PR!
1 x 26 lol tricep death

crawls
3 sets of 70 fast!
no barfing today either :)

rear laterals
3 sets of 15 with 20

very strong.

BW 169.8 :)
BF 12.7
W 55.9

ok roll out tomorrow Next week is 180 for four singles!

datsit
dfq

Sunday Ruck, back to speed

Really good one today, although I was more sore than expected from yesterdays power swing workout. Glutes were a bit tight but loosened up quickly and my calves, for the first time in a month were not super tight ( at the start at least).

Nice and crisp out too  which always helps my efforts.

Things were fine til the 8th lap which we timed  : 7:04! but my left calf got very tight and inhibited my dorsiflexion at the end of the lap. A bit of gastoc stretching helped that.

Didn't bother me after or on the last lap which yeiled an almost PR of 6:50!!
Gabe got an incredible 5:50 last lap! SO FAST I can't even believe it

50 lb Ruck
12 laps
11 iso squats
8th lap 7:04
12th lap 6:50
1:55 min

I was so close to getting under 6:40- next time. But the good news is that I could do two very fast laps again with no serious issues in recovery for the subsequent laps. Conditioning is getting bacl

BW 169.6
BF 12.1
W 56.7

big presses today ( writing this Mond AM) 172.5 for doubles! lets hope technique holds

datsit
dfq

44 kg One arm swings 10 x 10,barbell hacks, weighted pushups,wide delts

The plan was to do only one arm at a time, for 10 reps per set, until the power output started to wane. This worked better than I thought. If we had done the usual 8/8 per set the first arm would have been solid and the first five for the second arm then fall off. The volume would of course be better but the power output would be lower.

We're not quite ready to get Glenn ready for his swing test but I think this approach will be more conducive to the actual test once we start to peak in a few months.

First a 200 lb military press  for me :)

But the concept worked great today. With only one arm to focus on I went all out from the start and had ideas of 12-14 total sets but there was a mild drop off at 8 sets and 9 and 10 were definitely not as powerful , so we scuttled that idea of more.

Glutes and legs were really feeling it from the more intense work. Perfect

The bell felt light :)

This is much more in line with Pavel's Strong endurance approach. Lower reps is fine with me. Our Wednesdays should take care of the gas tank and more conditioning for the test. At least now that we're back on 10 RPA

so 40 kg = 10/10 x 10
     44 kg = 10 x 10 one arm per set
     48 kg= 10 x 10 one arm per sets
     52/68 kg = 5/5 x 10

a balanced distribution :)

Barbell hacks
95 x 8
115 x 8
135 x 6
155 x 6
165 x 5 PR

started higher just because

Weighted pushups
bw x 12
53 x 12 x 3

pauses on bar last two reps per set
this should help the military press start too

side raises
3 x 15 with 15

easy

BW 169.2
BF  11.7
W 57.1

ruck up tomorrow!

datsit
dfq

Almost summer already ruck

It was too hot too early today, damnit. It's not supposed to be 80 degrees in mid February but there it was!
 I guess it's time to get back into heat shape no matter I want to or not

All in all a very good ruck. Legs started out fine and then loosened up more

Finished with a solid 7:25 time 6th lap! Not bad at all

45 lb ruck
6 laps
:53 min
6th lap 7:25

BW 169.2
BF 12.3
W 56.5

I'll take it

datsit
dfq

24 kg speed swings 15 min, 120 lb military press practice,walking lunges, arm casts, band pull aparts

This was a tough one. No real problems but fatigue. Monday took a lot out of us so I didn't push as hard as I wanted to, just about 80 % but I got all the sets and reps. Left lat insertion into hip a bit tight too so I will stretchout more tomorrow

24 kg speed swings
15:15 x 10 RPA
15 min
30 sets
300 reps
15,900 ( those two reps per set extra add up!)


Hardest part about doing this workout is once the clock starts you're in it. you don't have any chance to really stretch anything you'd want to  or adjust. No big deal but needed more front panel opening

Barbell press
45 x 5
65 x 3
85 x 5
105 x 2
120 x 3 x 10 sets

had to remember to keep left elbow extra "in" or it was flaring. A bit tight from the different pushups more than the presses on Monday

very crisp and strong


walking lunges
3 laps

took it easy here no problems just dialed things down a bit

arm casts
3 x 8/8 with 25 lb

easy too

band pull apart ( black mini band)
too heavy should have used red
3 sets of 15 including overhead stretch

BW 169.4
BF 12.3
W 56.8

eh :)

datsit
dfq

160 lb Military Press 5x5 PR!!!, 44kg belt squat,parallel bar pushups,crawls, side raises

OOH YEA! that's what i'm talking about!!  THIS is what keeps me coming back. Know that it's out there. That THIS is possible. To be able to overcome my fears and weaknesses and tweaks and fatigue to do stuff like this after mucking up for so long

TO FIGURE IT OUT

Especially when nothing looks like it's really going to work

Sweet!

Felt solid coming in but that can mean nothing. Even my first set going well being strong could mean nothing.

You can always miss it on the last set

Five is a lot of heavy sets.

But it all went great! Just as I hoped for, the weight felt light, I could do the technique and it worked AND held and all the reps flew up easier than ever

This is what I train for. Days like these .THAT feeling of being so strong in your confrontation with the bar, with yourself, with your fear and being able to be confident enough to be aggressive and not have to hold back. Wow
That you're body won't betray you.
SO you can just PUSH

Military Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
137.5 x 1
150 x 1
160 x 5 x 5 All time PR!!

Next week I go to 172.5 and work on getting 5 doubles.

I just still might have a chance at 190+ for my 61st birthday

44 kg belt squat
12, 14, 16, 18
the long slow inhale is making huge difference for higher reps it's a keeper

Parallel bar pushups
45
45
35

needed a change from floor pushups but it didn't save me any reps. I think floors better for the press assist.

crawls
3 laps 70 ft

strong and fast

side raises
3 sets of 12 with 20
ever since I learned medial delts are a phasic muscle I want to do heavier weights and lower reps


BW 169.6
BF 12.5
W 56.7

deserved day off tomorrow. need to roll out

datsit
dfq

Conditioning Ruck

Seems like upping my wednesday swing vo2 reps from 8 to 10 has had all kinds of positive effects. I think it's also spread over to my ruck conditioning. From thursdays 7:30 6th lap to today longer but still fast ruck it seems so.

Plus my foot doesn't hurt and that's key
Calves though are still  too tight and pumping up too fast. More SMR and stretching and I think the boots still need more breaking in. I think next pair I'm going back to the mid level, never had this much trouble with them and I can pick the odd pebbles out easier than this :)

50 lb ruck
1:55 min
11 iso squats
9th lap =7:41
12th lap = 7:02 !!

nice increase. So that's basically a 15.5 min mile or 4 MPH pace. I'll take it. Now, if this trends continues into the summer then the goal is 1.5 laps in 10:30 seconds with the big goal of the full mile in 15 minutes or 2.1 laps

that won't be easy but it's doable

BW 169.2
BF 11.7
W 57.2

160 press for 5x5 tomorrow! go get it!

datsit
dfq

40kg One Arm Swings 10x10/10,hacks, wt pushups, rear delts

This was a very strong one, surprisingly strong. The 20 rep sets were not a problem and I could maintain full power for the whole set for all ten sets. Perhaps a first with this  weight. Bell height was very good and the weight felt light.

I changed my inhalation breathing pattern a bit on the descent of each rep , mostly on the second hand. Instead of a quick sniff of air, I breathed in the entire descent. Much like I did on my belt squats on Monday and it worked here as well

It seems like a hybrid between anatomical and biomechanical match breathing. Definitely bio match as it's an inhale into the pressure zone, but anatomical for the long and easy duration of the inhale.I'm sure it's not as good a brace but I don't need it with this weight now and that's the difference

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 10/10 x 10
200 reps
17,600 lbs tonnage

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

slower tempo an d higher reps felt great

Wt Pushups
bw x 12
53 x 12 x 3

strong no problem

rear delts
3 x 12 with 20'

need to up volume to 4 sets next week this is not getting enough work relative to the rest of the overload

BW 168.6
BF 11
W 57.7

ok supps again today lets see if it helps tomorow's ruck

datsit
dfq

Fast is back

And my foot is much much better. Worked on it a lot the other day and it must have adjusted because now I feel nothing in it,no ache or pain at all. Great but strange.Really getting into the top of the 4-5 metatarsals as well as being the shit out of my calf and arch made a difference.

Either way the foot felt normal and the ruck was strong

45 lb Ruck
6 laps
52 min
4th lap =7:41
6th lap = 7:30 !

decent;lungs and energy felt good but calves kept pumping up! weird too

BW 169.6
BF 13.
W 55.6

we'll see how it goes tomorrow. Haven't been constipated but I feel things haven't gone all the way through. Today went three time ( I know TMI ) and I feel lighter. I'll see tomorrow

datsit
dfq

24 kg speed swings 14 min, 120 lb press practice 10x3,walking lunges, arm casts, side delts

this is really coming along. the timing and coordination for the start of the press is clicking well now. much better bar speed overall and confidence is high too

Swings were better too. Also better coordination for the task of 10 reps in 15 second ( not a beat more!). More overspeed eccentric. not so much float and just a more efficient power hinge. Hitting that diving board harder.

last week I was looking up at 6 minutes and wondering how I was going to make double that. Today didn't look til 10 and I thought 'no problem' for 14. what a difference even ONE workout can make in the direction of the adaptation

24 kg speed swings
15:15 x 10 RPA
14 min
280 reps
14, 480 lbs

very little double breathing and only the last two minutes intermittantly

Military press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 3 x 10 sets

much better everything. really can feel the timing of the launch trigger for this : Lats and Glutes TOGETHER. Timing makes all the difference in this one
Overhead seems stronger too.

Walking lunges
4 laps ( finally )
much easier too. Legs didn't yack at me much at all. it seems much easier than those swings!

arm casts
25 lb x 9/9
         x 10/10 x 2

this is the first time this has felt better and I wanted to do more than 8 reps per arm
good sign

side delts
3 sets of 12 with 15's

tired :)

BW 170.6 !!
BF 13.2
W 55.2 ?!
so weird. Waist is still 32 and pants fit the same. Upper body is as big as I've been in decades


datsit
DFQ

157.5 Military press 5x5 PR, 40 kg belt squat, floor pushups, crawls, rear laterals

 GREAT DAY!!  Technique held and even though last night's sleep was not perfect I was strong all the way through the press. Just perhaps one or two reps out of all of them weren't spot on .

BUT 160 for 5x5 is going to be rough just from the strength endurance aspect. we'll see. took 3.5 -4 min rest between sets today and I needed it

Military press
45 x 5
65 x 3
105 x 3
120 x 2
137.5 x 2
157.5 x 5 x 5 All time Pr!

The absolute key is using the Lats, The supermuscles to LAUNCH the start. without this trigger to pull I used to lean back to get started but this much stronger, fast and more consistent.
When I missed the 190 I just cold started it and had I done this I'm sure I would have made it . Of course I will get to prove that pretty soon

40 kg belt squat
x 12, 14, 16 18

last two sets done continuous, unbroken. ouch. key is continuous inhalation on the descent

Crawls
3 sets of 70 ft

ack

rear delts
3 sets of 10 with 20
 done now

BW 168.6
BF 12.9
W 56.6

deserved day off tomorrow but truly feel fine. the oly heels made all the difference in my back for the dl but the dl really kicks my CNS no matter how little the volume. won't need to do much of this

datsit
dfq

Strong Ruck

Surprisingly strong day today considering how freakin' heavy yesterday was. But I did take my adaptogens and creatine and that definitely helped could feel that. So that stays in

Legs started off a bit tight but loosened up pretty well. Speed was decent. No timed laps but overall was good and didn't need extra rest stops like last week.

Feet and boots were fine. I've spent extra time on bodymaintenance and it's helped for sure

50 lb ruck
1:55 min
12 laps
11 iso squats

BW 168.6
BF 12.2
W 56.7

52 and 68 kg One Arm swings, 315 deadlift,wt pushups, side delts

This was a solid workout. It was cold as hell in the gym (38 degrees) but we got warmed up fast. Things felt solid, bodywise but I really took my time as I didn't want  to pull or tweak anything.

Also figured out something very important for the grip in the 68 kg bell. Have to really "strap in" as Glenn said, like a false grip on the rings and my grip was way more solid. First two sets I just used a regular big bite grip and it wasn't enough. The false grip grip was way more solid

Height and power on each bell was best ever

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
52 kg x 5/5 x 5
68 kg x 5/5 x 5






Deadlifts ( above)
switched things up and used the oly shoe and a more weightlifting style approach; legs off the ground then hip extension. we'll see tomorrow but it felt easy and the bar moved well

135 x 3
185 x 3
225 x 2
275 x 1
315 x 1

10 total reps

wt pushups
bs x 12
53 x 12 x 3
strong

side delts
3 sets of 10 with 20 lbs

BW 169.8
BF 11.3
W 57.3

foot feels better, we'll see how ruck is  tomorrow

datsit
dfq

24 kg speed swings 13 min,120 lb military press 10 x 3, walking lunges,arm casts, rear delts

This was everybit as tough as last week. And it wasn't even going the extra minute but those extra 2 reps per 15 second. SO much more work and so much less rest! Man we are out of shape for this. Yes, doing the 8's really helped maximize power and force out put per rep BUT at the cost of our conditioning.

Can't believe we did 20 minutes of this for months. It feels crazy hard. Lots of double breathing. reps were good it was just super tough, No time to think I could barely breathe.
But we got it done

24 kg speed swings
15:15
10 RPA
13 min
260 reps
13, 780 lbs

RPE 8

Military press
45 x 5
65 x 3
85 x 3
115 x 2
120 x 3 x 10 sets

this worked. went back to the innov8 oly shoes as the risto's just pinch the hell out of my right foot toes and it's causing problems in the foot as well as knee and hip.
gotta go no matter how cool they are :(

BUT the lat/glute flex just prior to launch is gold. worked everytime. AND staying in the finish position as I lower the bar worked too. Cut out two unnecessary  movements

Walking lunges
3.5 laps of 40 steps
need posterior tib work so right knee was tight

cb arm casts
3 x 8/8  ( barely, tired now)

rear delts
3 x 10 20 lbs

BW 169.6 !!
BF 12.8
W 56.1

this is just weird. waist is still the same. here we go again

see about the ruck tomorrow. rain and foot a bit tender

datsit
dfq

155 lb Military Press 5x5 ( tie pr),36 kg belt squat,floor pushups, crawls, side delt

This went really really really well. I felt strong and confident the entire time, even after yesterday's slow. Got a lot of sleep last night and felt solid all day. Took my supplements yesterday too, which I normally do not do.
I decided that if I need any help from the adaptogens every week it's on Saturday and Monday so why am I skipping Sunday. No more. I'll take another day off to get a break, probably thursday and keep saturday off as well

Warmups went well and I ended up taking some big jumps. The key thing for me now is having that trigger to pull, that simultaneous lat/glute flex to launch the bar. Game changer for me for sure. That also gave me a lot of confidence, especially as I fatigued.

Military press
45 x 5
65 x 5
85 x 5
115 x 3 ( new jump)
135 x 3 ( new jump
155 x 5x5 ( BIG jump!)

First set was a bit of a shock only because I didn't quite take it seriously enough and get UBER tight on the walkout. Fixed that fast. Also have to work on staying back on the descents after the first rep so as not to have to make an extra re set move. see if it works.

also timing on lockout and NOT to push my chest out too early, that really pushes the bar forward right when I need it to go back

Belt squat
36 kg x 16, 18, 20 ,20

tweaked my right QL today( thank goodness not my sacrum again in a weird way! ) wore my regular shoes too. Just rounded a bit ( that never used to matter at all) and felt the ql spas a but then ok. Might have to switch leg exercises here now. got to think about it

it's a message I think

Floor pushups
45
45
40

this was hard but doable. Again creatine on the day before this day makes sense

crawls
3 sets of 70 ft

the easiest and fastest these have been

a good day

side laterals
1 x 15 with 15
2 x 10 with 20

strong here too

BW 168.4
BF 12.9
W 56.1

strange here, didn't drink and not much carbs or food yesterday. perhaps the creatine

no worries feel great

datsit
dfq

48 kg One Arm Swings 10x5/5, hacks, wt pushups, rear delts

Without a doubt the strongest, easiest and most powerful I have handled this weight for a workout. It just felt like the 36 or 40kg. I spent time last night really visualizing how I wanted this to move and feel and it worked well. I really tried to accelerate it more than usual especially on the back swing.  It didn't pull me off balance at all.

This was great and at the end of the workout it felt like we hardly had done anything!
Perfect

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 5/5 x 10
100 reps
10,600 lbs

Strong!

Barbell Hacks
65 x 8
95 x 7
115 x 6
135 x 6
155 x 5

Wt Pushups
bw x 12
53 x 12 x 3 
hard a bit today ?

Rear delts
3 sets of 12 with 20

BW 166.7!
BF 10.8
W 58.3

nice. no idea why

really still loving the shilajit. can really feel the difference. It feels "right"

heres to a strong ruck

datsit
dfq

45 lb Tannicus ruck

Wore the Danners today and they did great. 95+%, right dorsi flexion still a wee bit tight but nothing compared to before. These are going to work and otherwise are super comfortable.

Overcast and cool, perfect weather and I was loose and fast from the start. Energy was very high right before and I wasn't even hungry or hurried to get back to eat. Just solid.

Each lap got faster and my legs never tightened up. Ruck felt light

45 lb ruck
6 laps
5th lap 7:26

52 minutes

very solid. body feels great. Sacrum has released and all is well.

BW 167.4
BF 13
W 56.3

datsit
dfq

24 kg Speed swings 10 RPA 12 min, 120 Lb Military press 10x3,walking lunges, arm casts side delts

This was a BIG wakeup call. Going back to 10 reps per arm per 15 kicked my ASS! Cardio WAAAAY tougher. And it's all about speed. No the all the reps weren't as poweful but there was much more eccentric overload,, not as high but way faster on both sides AND my breath was seriously challenged . Did a lot of double breathing ! Not fun at all but it's what I need and I know it.
Ack.
Gotta do it. Embrace the Suck indeed

24 kg Speed Swings
15:15 x 10 RPA
12 min
240 reps
12,773 lbs

Going to come back to this slowly. Next week 13 min then 14 then 15. then start back at 12 and make 2 min jumps
Let myself adapt

Military press
45 x 5
65 x 3
85 x 2
105 x 2
120 x 3 x 10 sets

GREAT after the first two sets. was hard to transition from swings to this at first but once i got warm it was great. Able to really play with the technique and a 'lighter' approach to the bar as it felt easy. I go you go pace

Walking lunges
3 laps of 40 steps

this help re set my tailbone which was a little wonky after those too deep belt squats.

Arm casts
3 sets of 8/8 with 25

Laterals
3 sets of 10 with 15 light,
done very strictly and slow

BW 168.2
BF 12.3
W 56.3

1 pm
BW 167.4
BF 10.3
W 58

ruck up tomorrow

datsit
dfq

Military Press 145 x 5x5,32 kg belt squat, floor pushups, crawls,rear delts

This went very well.  Went back to what I was doing before plus a few minor changes:
1) slightly wider grip ( one inch)

2) Risto boot instead of Innov8 with slightly higher heel

3) after walkout/setup flex  lats as well as glutes prior to launch ( this really helped)

really good bar speed off chest and into lockout. I think the wider grip helped across the board- off the chest and at lockout- especially using the lats more

Next week at 155 will be the tell

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

32 kg belt squat ( also using risto boot)
4 sets of 20 the higher heels definitely gets me lower. ack :)

Floor pushups
45
35
30

well this was hard ,lol. take a few weeks off the schedule and this is what happens!

Crawls
50 ft
60 ft
70 ft

these were hard today

rear delts
3 sets of 12 with 20

BW 167.6
BF 12.1
W 56.7

off tomorrow glad to be back to the old schedule. feels right

datsit
dfq

Slow to fast ruck

Just as the title states this ruck started out slow and hard and finished up fast and strong. Wasn't tired per se starting out but legs were heavy and slow. Nice and cool and foggy just how I like it. Let me myself warm up slowly and I did. By lap SEVEN I was good to go and the rest finished strong. Nice to feel better at the end than the beginning

50 lb Ruck
12 laps
11 iso squats
1:53 min

no timed laps


BW 167.4 !
BF 11.5
W 57.2

back to 5x5 in the press tomorrow. can't wait :)

datsit
dfq

44 kg One Arm Swings 10x8/8, barbell hacks,wt pushups, side delts

I wish every workout felt this good. Slept SO WELL last night I almost couldn't believe it. THAT'S how one is supposed to feel everymorning. Unbelievable. I generally sleep very well, but this, well, this was amazing

The older I get the more I appreciate the energizing and healing power of deep sleep

Everything felt light, strong and powerfully. Barely broke a sweat even though we were going fast. Can't remember feeling this good on a weight of this size. It felt like a 40kg on a good day.

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
44 kg x 8/8 x 10
160 swings
15,520 lbs

most excellent

Hacks
65 x 8
95 x 7
135 x 5
155 x 5
165 x 5

bigger jumps felt solid.  going to keep the top two sets at 5 reps and  keep the weight higher. this will be my pre SFL DL training until the last month prior when I'll go back to real deadlifts- just using a heel this time

Wt pushups
bw x 12
53 x 12 x 3

strong!

side delts
15 x 12
20 x 10 x 3

strong too, go figure!

BW 167.6
BF 10.6
W 58  ( post bath)

hope the ruck feels this good tomorrow

BTW my new favorite adaptogen Shilajit Been using it for two weeks and I can really feel the difference in overall energy.

datsit
sfq

Excellent ruck!

Man, this was the best ruck I've had in ages, even better than last sunday and the new boots are a winner! Just freakin' perfect first time out and it's been awhile since my feet have felt this good under load.
Salomons are definitely the boot for me, in all sizes. The inov8's fit as well but these are perfect for rucking.

Everything just felt good. Legs, feet, hips back lungs, focus, etc,
everything.
so nice

45 lb ruck
6 laps
55 min
no timed laps

RPE 4

BW 167.8
BF 13
W 56.1

feel good and lean.

day off tomorrow. lots of bodymaintenance to do

datsit
dfq

24 kg speed swings 15 min, 190 press attempts,walking lunges, side delts

ACK . Double Ack. This was not fun. One thing I learned for sure, that I thought last time, was that it's no good to try to attempt heavy singles after speed swing work. The funny thing is is that it's fine physically. It just messes me up mentally.

I'm too anxious to get to the meat of the workout, the main course, and the swings are getting in my way. I have to do them, and force myself to focus but it's not right. Way too much stress, So back to mondays being press day, and probably back to triple progression

It worked great for three cycles in a row and I hit 170 for 5 doubles strongly. The peak just got messed up  but I threw the baby out with the bathwater again. But, this time I recognized it quickly. It was a good idea, but it's not going to work :)

But I will do the speed presses, on Wednesday instead of pushups. that won't be a problem. As Louie always said, don't mix modalities ( ie speed work with max effort work )

that being said I felt strong but a bit tired, and anxious. not psyched but more,wanting to just get it done. not the mind set for success

that also being said I really thought I would get the first attempt and then REALLY though I would get the second as my head came out of my ass as the pressure was off. I  had already missed.  But I was tired by then

Back to tried and true triple progress and make sure to sleep the night before the peak!

24 kg speed swings
15 :15
8 rpa
15 min
30 sets
240 reps
12,720 lbs

I actually think we need to go back to to ten reps per 15 second. Lots of power but not enough cardio, I fear

Military press
 45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 1
150 x 1
160 x 1
175 x 1 ( strong too!)
190 x X
190 x X  ack ack ack!
155 x 3 thought I could get five, just plain tired


walking lunges
3 laps

side delts
3 sets of 12 with 15

bw 168.2
bf 12.7
w 56.4

1 pm
BW 167.6
BF 10.3
W 58.3

ruck tomorrow

datsit
dfq

120 lb Military Press 10 x 3, 48 kg belt squats,arm casts, crawls, rear delts

This worked great and I was very happy today was a light day. Very beat up from the weekend. Nothing tweaked but just tired overall

This is definitely the groove. All the pieces I've been visualizing lately came to be. Especially the timing aspects. Worked like a charm. Really have to pinch my elbows right as I start the press. They don't actually move, but if I don't they flair. so there ya go.

Military Press
45 x 5
65 x 5
85 x 3
105 x 3
120 x 3 x 10 sets ( video is last set)

this is the best my overhead position has been in many many years. All the release work is going very well along with the strengthening of the antagonist shoulder muscles. Just takes so long. AND figuring the exact freakin technique!

48 kg belt squats
 12, 14, 16 , 18

decent endurance

Arm cast
3 sets of 8/8 with 25 lbs

ok

Crawls
3 set of 60 ft

fast, in the rain :)

rear delts
3 sets of 12 with 20

BW 167.4
BF 12.9
W 56.1

lightest I have been on a monday in forever

ok rest up tomorrow

datsit
dfq

Hard but strong ruck

Not a bad day, as it turned out. Gabe was sick too so I was solo here as well. Overcast skies, cold and crisp and threatening to rain. Just how I like it :)
Started off hard, glutes and legs tight and slow but surprisingly they warmed up and loosened up fairly quickly.
Pace was decent although I didn't time anything til the end
Each lap was pretty quick ( i'm guessing 7:45-50 lap) but I took more than a few stops to just shake things out
Yesterdays high volume was powerful too and that took more out of the legs

Wore the Magnum combat boots and they were fine. Still breaking in the Salomons

50 lb Ruck
12 laps
12 iso squats
9th lap 7:26
11th lap 7:15 ( pretty happy with this although I'm amazed I could do 6:39 ever!)

2 hours pretty much exactly ( those rest stops)

BW 167.6!!
BF  12.9
W 56.2

We'll see what I wake up at. feel lean and muscular. pants waist fits fine

datsit
dfq

40 kg One arm swings 10x10/10, 135 lb barbell hacks, military press (!), rear delts

Strange workout. Got some great news I've been waiting for right before the workout that got me amped, then both of my training partners had to bail. So had to do the biggest volume/intensity workout of the cycle by myself.
Embrace the Suck indeed :)

Took a few minutes to get my head right then we were off to the races. Not bad power at all, and the bell felt light, but my wind was rough. I was going pretty fast too, which I tried to slow down but I was also trying to get it over with as well so there was a bit of a conflict

Definitely got some met con work in. Hard to believe I could do 100 beast swings in 5 min not too long ago.That specific conditioning disappears so fast!

This challenge me though, physically and mentally and it was fine. Glad it was over though

Hacks



Like these better now without the extra plate.

65 x 8
85 x 8
115 x 7
135 x 7
155 x 6

strong

Military press
bar x 5
65 x 5
85 x 5
105 x 4
85 x 5
65 x 5 with pause overhead

didn't have anyone to put the sandbag on my shoulders for pushups so I figured why not some press practice? MAN I'm loving this lift now,especially the lighter days when I can just work on form. My shoulder mobility and ROM is so much better than it's been in eons!

Bullet Points
* getting under and taking out bar, elbows IN, timing of chest lift and hip extension simultaneously
* really creating and maintaining torque on take out and walkout
* lead walkout with shoulders back
* initiate press with shoulders slightly moving back before the press
*bigger focus on vertical forearms

Rear Delts
3 sets of 10 with 20s

BW 167.2 ?!
BF 11.9
W 56.9

very strange

Been wearing the Salomon 4D around the house and they are breaking in nicely it seems
Will take them out on a ruck next thursday

datsit
dfq

Strong and fast ruck

Seemed to recover very well from yesterday and today's 45 lb ruck was solid. Legs felt strong and loose at the same time and the 6 laps just flew by

Last lap was 7:34 and it was as strong as I've been in a long long time on a thursday. Wore my salomons and it was good but they are breaking down a bit and i could feel it in the softer sand after yesterdays rain

Good news was I got my Salomon 4D GTX high tops today! They fit great but man this is a seriously built BOOT. Even more boot than the Danners. All of these need breaking in it seems. My mid tops were easy though

This could take a while but, like all my Salomons, they fit perfectly out of the box

45 lb Ruck
6 laps
55 min
last lap 7:34

BW 168.2
BF 13.3
W 55.6
 ???

ok day off tomorrow and then lots of 40 kg swings!

datsit
dfq

24 kg Speed swings 15 min, 180 lb Military press (!),walking lunges, floor pushup pr, side delts

Wow what a day. Was not feeling confident about my decision to do swings first before I attempted max presses, and, to be honest, I was thinking it would be nice if 190 went today.  Slept well and all parts were on board except my mind.
Swings went well, with great power output, but I had to work hard to keep my mind from wandering into the press section to come

It was medium temp outside but inside the garage was 40 degrees, I took a very hot bath  before and felt ready but after swings I was a sweaty mess and had to change shirts as I don't like to press heavy in the cold. Should have put on even warmer clothes, I realize now.

My mind was all over the place, so many new techniques to do well and I wasn't even sure the exactness of each . but I had a good feel and warmups went very very well.

I took an even close grip; index finger on the start of the knurling, thumb on smooth and really worked to force my elbows in at the take off. I forgot to realize I also have to focus madly on KEEPING them in as I drive the bar up, then back and more back. and more back

AND don't let the glutes release one iota! the flat shoe helps this. I'm thinking I need chuck taylors for this

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

strength and power were good but I was huffing a bit more from the extra effort


Military press
bar x 5
65 x 5
85 x 3
105 x 2
120 x 1
135 x 1
150 x 1
160 x 1
170 x 1
180 x 1

3 lifts over 90 % max and 5 over 75 % max
not sure what that means but the correlations between my top end and my work sets if so much different than any other lift I've done. Any.

Walking lunges
3 sets of 40 steps in the rain :)

Floor pushups PR!
3 sets of 45!!
strong, too.

side delts
3 sets of 12 with 15's

4 am
BW 170
BF 11.9
W 57.1

was 168.4 immediately prior to the workout 1pm

datsit
dfq

120 Military press, speed work 10 x 3,44 kg belt squats,cb arm cast,crawls, rear delts

Accomplished what I set out to do today with this workout despite only getting a few hours sleep last night. Not due to partying but the neighbors loud party til 1:30 am! Not good on no sleep anymore. Never was good but could hang, now it's freakin' tough just to work!

Overhead position was good as was bar speed once I got warmed up but still can't decide on heel/vs no heel. The above video was set 9  after 8 sets with flat shoe. This is set 8 with flat shoe



Tracy says no heel and I think she's right. She said 'more stable' and that's what i felt too. Heeled set felt a bit faster but less stable. will see on wednesdays max effort day goes

Military press
45 x 5
65 x 3
85 x 3
105 x 3
125 x 3 ( too big a jump)
120 x 3 x 10 sets

not really warmed up at all. stupid cold in the gym and even with a hot bath first I was stiffer than normal
Glad this is no longer 'heavy day' already.

44 kg belt squats
44 kg x 15 18 20 20
well done, strong groove and effort

Arm casts
3 x 8/8 with 25's

perfect

crawls
3 sets of 70

rear delts
3 sets of 10 with 20's


BW 169.4 !!! oh oh. too much carbs last night lol
BF 12.9
W 56.6

starting out the new year fat already !

need some rest today

datsit
dfq

Last Ruck of 2017

Things went very well. Glutes not sure, back Ok everything fine.  Nice cool morning but not frigid. went back to my salomons to see how they were and sure enough these boots fit me perfectly. They are just worn down. Decided to buy the high tops I originally wanted and just be done with it. No sense messing about with my feet; which is the equivalent of messing about with my knees and back and everything else

Had to cut the ruck short by two laps though as my son was feeling sicker than he was at the start and it was time to not push it. No worries though got the important part in

50 lb ruck
10 laps
10 iso squat
1:45

strong!

BW 167.2 ?!
BF 13.1
W 56.9

Nice and lean to end 2017

Hopefully 2018 is WAAAAY better than 2017

datsit
dfq

32 kg Speed Swings 10 x 10/10, hack squats pr, wt pushups, side laterals

This was a great workout. Strong and powerful I can honestly say I put 100% effort into everyone of those 200 reps. Bell height was the best I've done in ages and the 32 felt like a light 24. What more could I ask? Oh yea, almost no issue with all with my wind :)

Adding this week in was a great idea. Need the de load from the 68 kg work last week and a great transition to next weeks brutal 40 kg session for the same sets and reps

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 10/10 x 10
200 reps
14,000 lbs

very quick session too, just the two of us; I go, you go

Hacks
65 x 8
95 x 6
115 x 6
135 x 6
155 x 5

definitely better not standing on the extra plate. no problem with depth and flat on whole foot not just toes

Wt Pushups
BW x 12
53 x 12 x 3
strong and stable

side laterals
3 sets of 12 with 15

BW 168.4
BF 10.5
W 58.1

ok lets hope for a fast and strong ruck tomorrow!

datsit
dfq

Ruck up

 My glutes got tight walking out of my house! I cinched up the ruck a bit differently (higher on shoulders, kidney belt actually on waist and not hips) and man it seems to make a difference. Took about 3 laps to unlock! No worries but it was weird.

Fast pace regardless and temps were cool but not cold. Almost spring like. In late December. Weird.
Wore my Salomons and man these are the best shoes. I have a new pair of low tops and might just wear those instead of getting new mid tops. Just hate wasting so much money trying to find cheaper shoes, lol!

Should have just bought what I know already works!

45 lb ruck
6 laps
3 iso squat ( to stretch out!)
55 min

BW 168.2
BF 13.3
W 55.7 ??

off tomorrow!

datsit
dfq

24 kg speed swings, press practice 130 lbs,walking lunges, rear delts

A very good session. Speed swings were good and strong and the press really got some things ironed out.
16 minutes not a problem at all in the swings and power out put was consistent although not top end.Just a bit mentally distracted til I got into it.

Speed swings
24 kg x 16 min
256 reps
13, 568 lbs
RPE 6.5

Press practice


used my innov8 gym shoe, just the slightest heel but hard sole and an inch higher than vibrams, made for perfect rack lift off!
went back and forth between thumbless and wrapped them and wrapped them is better. Especially if I set the torque on the hand/wrst in the setup

also have to REALLY force my elbows in at the start

looked in the mirror and not at the ceiling. different but it worked with all the other changes. Definitely better balance
not as wide stance
with the elbows tucked in ( against the lats) and the shoulder torque really set the start position well for a strong "launch"
able to drive the bar back over  my head better than ever! I know it's not heavy but this really solves a lot of problems

Schedule change
Monday = speed press day - probably 120 lbs or so for triples
Wednesday= full pyramid up to heavy single, double or triple

I have a very good feeling about this change. Monday , after heavy swing sat and long and heavy sunday ruck is just not the best day for a strong day for the press anymore. But it will be perfect for form and practice time. More of a priority day for the press, which, right now, is the priority!

Press
45 x 5
65 x 5
85 x 5
105 x4
115 x 5
130 x 5
125 x 5
115 x 5
105 x 3
95 x 5
85 x 5

love this type of work too!

walking lunges
4 laps
strong today! not right after the speed swing work might help this too

rear delts
3 x 12 with 20

BW 168.8
BF 13.3
W 55.6

1 pm
BW 167.6
BF 11.9
W /

and thats after a morning with just coffee, green tea, a handful of almonds and a quest bar. ! weird

Ruck up tomorrow

datsit
dfq

155 lb Military Press 3 x 5, 1 x 4, 1 x3, 40kg belt squat,floor pushups ( pr) crawls, side delts

Woke up for work  feeling " off" despite not over indulging last night and getting plenty of sleep. perhaps fighting something off but just not feeling strong.
Full schedule too

Military press
 45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 2
155 x 3 sets of 5, 1 x 4 ( &3/4 !) and 1 x 3

New groove worked very well- for the first reps, then I started to run out of gas as the triceps and shoulders were working more in new range of motions. Plus I didn't get quite the lat help that I was getting from the layback. Still a few bugs to be worked out.
But, the fact that the pathway of the first two reps was back and not forward is a big thing for the singles coming up. that was the issue before.
Setup. glute position and drive was solid. Just have to re acquaint the body with this position. Flat foot stays, as does wrapped thumb
Have to really re focus on keeping the elbows in more with the wrapped thumb, the thumbless grip kept that from happening so much before

A tough mental day too. Just distracted by life a bit and with heavy ass weight there is no quarter for lack of mental focus!
Still very close to my pr. the fourth set SHOULD have been five reps. very close. Of course that wrecked me for the last set, just out of gas


40 kg belt squat
13, 15, 17 , 20

strong

Floor pushups
45
45 ( PR never did two sets this high before!)
40 decent third set

Crawls
3 laps of 70
strong too!

side delts
3 sets of 12 with 15

BW 168
BF 12.9
W 56.1 !!

ok rest day tomorrow

datsit
dfq

Strong ruck

Finally a good ruck! Switched back to my Magnum combat boots, just rucked with 45 lbs and things went surprisingly well. Strong all the way through and yesterday's heavy as shit training did not do me like it usually does, with tight calves and glutes.

Spent some time walking around in the Danners too, afterward, just trying to see if they'll break in. But it was great not to have to think about my feet and my gait during this long ruck

45lb ruck
12 laps
11 iso squats
1:55 min
no timed laps but very steady pace

BW 167.4 !!
BF 11.9
W 57.5

I have no idea where that came from

new press technique tomorrow. 155 for 5x5 will tell the tale

datsit
DFQ

68 kg One arm swings, barbell hacks , wt pushups, rear delts

Nice and brisk this morning! Always makes it more interesting when it's freezing and the bells are so heavy. Have to be very careful not to over contract and pull or strain something. Had a solid warmup, roll and stretchout and hot hot bath before.

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
44 kg x 4/4
48 kg x 54/4
52 kg x 5/5 x 5 sets ( 5750 lbs)
68 kg x 5/5 x 5 sets ( 7500 lbs)
100 reps
13, 250 lbs



Barbell hacks ( oly shoes, no plates )
65 x 8
85 x 6
105 x 6
115 x 6
126 x 6

feels much better without standing on the plate.as my knee and ankle ROM has increased it's not necessary anymore

Wt pushups
bw x 12
53 lbs x 12 x 3 sets definitely stronger

Rear delts
3 sets of 12 with 20 lbs

excellent!

BW 168.2
BF 11.9
W 57.5

wearing older Magnum combat boots tomorrow's ruck, see how that goes

datsit
dfq

45 lb Ruck

Not great. The danner boot is not working for my right foot. Can't dorsiflex enough and it's making my gait wonky. Going to have to change shoes at least til I an break in the forefoot of the boot better. Damn, I really like these otherwise.

45 lb ruck
60 min 6 laps

a bunch of rest to try to stretch out shoe.
Right hamstring wonky! shit

BW 168.6
BF 12.7
W 56.7


datsit
DFQ

24 kg speed swings, kb split squat practice, military press, side delts

Had to train solo today at the last minute so that took a mental adjustment but it worked out fine. Start of the cycle today, just 14 minutes which should be, and was, a walk in the park.
Decided to play with split squats and step out and back lunges for a variation for Saturday and I think split squats are the starting point. Wearing shoes too and my arch felt a little vunerable in the back foot.
that would give me two days of single leg work and two days ( supported squat stretches on sunday and belt squat on monday) of bilateral squats. Plus of course the daily human chair squats I do all morning
Big thing was the press; went in vibrams and wrapped the thumb. Seemed to work exactly as I hoped. Very balanced in the lay back and had little problem keeping the bar path back . Work up to 130 for a triple and it was easy

we'll see

24 kg speed swings
15:15
8 rpa
14 min
28 sets
224 reps
11,872 lbs

strong the whole way although i could tell I didn't do it last weeks

Lunge practice
step out and back lunges bw, 5 per side x 2
2 12 kg lunges same technique 5 each side x 2
2 12 kg split squats, up and down 5 per leg
2 12 kg split squats barefoot, 3 reps per side, no go

Military press
bar x 5
65 x 5
85 x 3
105 x 3
115 x 3
120 x 3
130 x 3
120 x 3
105 x 3
85 x 6
65 x 8

very very solid all the way through . this might work.  much more solid under the weight with the flat foot and no problem with the layback. plus the bar path seemed ideal

side lateals
3 sets of 15, 12,10 with 15's

bw 169.8
bf 11.9
w 57.1

1 pm
BW 168
BF 9.8
W 59.0

Ill take it. Dug deep into the posterior tib today and tarsal tunnel nerve stuff is better

ruck up tomorrow

datsit
dfq

155 lb Military press 4x4 1x3 ,36 kg belt squats, floor pushups,crawls, rear delts

My press is definitely "off". Last week was a mess and while I'm better now my groove is off.The idea I had after last wednesday that I could be more upright ain't gonna work

"its all easy til it's heavy" is a rule. It won't be violated. It wasn't

I also think the false grip is making the bar move forward and at the top weights I don't have any margin for error. My 180 and 185 used the wrapped thumb.  That should tell me something, and the 170 for 5 x 2 all had forward second reps.

So I was thinking i would back off and go light. Except I backed off to my 5x5 pr. It wasn't that easy. I got 4 sets of 4 and COULD have done 5's if I was really willing to grind but the groove and stablility didn't seem right so I didn't want to fight it.

Honestly, I think the barbell dl and squat have messed my groove up. It'll come back fast enough I'm sure but I actually do think that's it.


I also think that cutting out the third day of pushups in favor of the arm casts was a mistake.
That's how I learn. Making changes and paying attention to the results  ( or lack thereof )

Military Press

45 x 5
65 x 4
85 x 3
105 x 2
120 x 1
135 x 1
155 x 4 x 4 sets
        x  1 x 3
135 x 1 x 2 sets ( just piss off sets :) ) wrapped thumb

36 kg belt squat
 13 15 17 20

 nice to do these again

Floor pushups
40
40
35

same here. I think these really help my triceps

crawls
3 laps of 70

strong

rear delt
3 sets of 12 with 20

BW 169.2  :)
BF 11.9
W 57.1

ok back on track

datsit
ddfq

Better ruck

This was a good one. A good start back. Legs felt good, as did my back. I lightened the ruck weight to 45 lbs to make sure my feet didn't give me any grief and the boots felt the best yet. Starting to meld to my foot and I could maintain dorsiflexion even on the last two laps. Definitely different than the Solomons and I'm not 100 % sure I prefer these but they are growing on me

Very cool and windy out and that made it much easier. Not frozen, just brisk

45 lb ruck
12 laps
11 iso squats
1:50 min

RPE 6

gait felt best in weeks, all the extra bodymaintenance I've been doing on my calves and feet is helping

BW 167.4
BF 11.9
W 56.9

tomorrow will play with the new press form. probably 150 lbs for 5's

datsit
dfq

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

Very strong day. The swing felt a little bit off warming up when I realized I had not had my normal 300  or so swings on Wednesday. Got squared away fast though and my groove felt great. Ever since I decided to not train the DL anymore my back as felt normal

I was given a little 'message' and I listened and my body said ok and backed off. I can get back to double bodyweight dl in no more than 3 weeks. so it can wait. Same with back squat.Probably go back to double kb front squats on saturdays but the belt squats are coming back


One Arm Swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 5/5 x 10 sets
100 reps
10.600 lbs

PRE 5

felt strong and stable the whole way through. Could actually focus on maximizing bell height.

Hack squats
65 x 8
85 x 8
105 x 8
125 x 6
135 x 6

slow and steady but I think I like kb front squat better. this is good for special exercise for dl

wt pushups
bw x 10
53 x 12 x 3

strong, slow and steady reps

side laterals
3 x 8 with 20's best these have felt yet

BW 167 .4
BF 11.9 ( post bath)
W 57 something

ok lets see how the feet do in tomorrows ruck

datsit
dfq

45 lb fast ruck

Good one today. Dropped ruck weight down to 45 lbs and it felt perfect.

A fast 6 laps with the last one at 7:29. A little faster than the other five but not by much

Focused on keep the same pace for every lap, pretty consistent. Decently cool weather never hurts

Boots much better breaking although right one is still a but stiff. But gait was better.
Have to start doing my 100 ups again in the morning. best hip flexor and gait mechanic training I've done, Need to get back to it and it only take a 2.5 minutes

45lb ruck
6 laps
last lap 7:29
RPE 5

BW 167.6
BF 13.4 ??
W 55.9 ??

day off tomorrow then the beast on Saturday. time to get back to the routine I know works

datsit
DFQ

"...nothing works forever" Military press, back squats,floor pushups, rear delts

Felt really good today; rhomboid issue all cleared up, GREAT night's sleep and a solid mindset. Yet my press went nowhere.

Well, it did go somewhere; out in front. I used the same technique as late, high chest on the setup, step out, plant, layback and lockin then lay back again and press.
everything was out in front! 170 wasn't heavy at all but moved totally into the wrong groove!

Dropped back to 135 and just did a very basic setup with NO secondary layback and bar path was perfect!

I think my increased shoulder mobility and ROM now requires a different groove. This is so much more simple. We'll see when it gets heavier

Military press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 1
150 x 1 ( better)
160 x miss ( way out in front )
170 x miss ( the same!)
135 x 5 x 5 pretty much all the same as  above video

If this holds it will greatly simplify my press. Time will tell

Back squat
bar x 5
95 x 5
115 x 5
135 x 5
145 x 5



that strange pop at the end was my tailbone moving :) freaked me out a bit but the aftermath was fine. If it had been a bad pop I'd probably be in the hospital now. Things have been out of balance a bit lately and I'm pretty sure it's the deadlift addition.
My body just doesn't like this movement. It never has. Squats feel great but there is some shifting, some asymmetrical something that happens even when I pull "symmetrically". I can't feel it happening but my hips and back just never like them
Same with pistols

Perhaps have really messed up hips and gait from 44 years of a weird knee affected things strangely,perhaps? :)

I will just plan on DLing a month out from the cert. Double bodyweight will be no problem with just a few actual dl form sessions. My swings will keep me strong enough for that. And won't mess with my back

No more pushing things I know I shouldn't do for anything or anyone
Barbell hack squats worked great for a long time. Proven to be trustworthy for this body . Even the double kb front squats were fine.

Floor pushups
35
30
25

felt ok but endurance was off a bit from lack of total volume the last two weeks. No problem, it'll be back soon

rear delts
3 sets of 15 with 15 lbs

these are crucial and I probably need to do more sets

BW 167.4
BF 13.4
W 55.9 !  weird

ruck up tomorrow

datsit
dfq

160 Military Press, then I go inside

I can't remember the last time I stopped in the middle of a workout. I'm not even sure if I ever have. Usually once I warm up I'm good to go, no matter how poorly I feel going in; but not today

Woke up last night at 1 am with some serious rhomboid pain, probably from working on my training partners mess up lat and shoulder with hands on techniques and a bo stick and I think I just really overworked my lat

got up in the middle of the night to try to roll it out but no joy

About 3 hours of total sleep and lots of pain.
It didn't lessen during the day

Then Glenn called in sick. And i'm supposed to take 190 today

But, rule number one is " don't be greedy" so I accepted it all and told myself I would start and if it didn't go well I would walk

It didn't so I did.

Just NO energy. I didn't want to lift I wanted to nap.

And the shitty thing was is that my groove felt great. I thought perhaps the press motion would help reverse the rolling tightness and it seemed to. But I didn't have any more fuel to spare without adrenaline and there was no way I was going there


Military press
stick x 5
45 x 5
65 x 3
85 x3
105 x 1
120 x 1
135 x 1 ( not that easy but good groove)
150 x 1 pretty solid but bar speed slow
160 x 1 pretty stinking hard.

Done.
Pec minor is very tight as is teres. Haven't felt, or moved like this in 4+ years, prior to my TKR and it brought me back there way quick

A place I do not want to be. Nothing is worth that

But I feel better now, some alleve a nap, food and some lacrosse ball work see how I feel on wednesday whether I press  again or speed swing

BW 168.6
BF 12.7
W 56.7

day off tomorrow!

datsit
dfq ( but sometimes you have to just go home til tomrrow)

Getting back Ruck

 Not a bad one, despite still having pant fit problems. Plus new boots. Legs felt strong, and I could feel my back ( not spine) from yesterday's 315 deadlift but it was a strong steady ruck til the last 3 laps when I got tired.. And the gear started to bug
Boots are great fit but definitely need some break in time, for the right toe box.
Cold and crisp though and that always makes things easier

48 lb Ruck ( misload)
12 laps
11 iso squats
1:50 min ( pretty fast after all)
RPE 6.5


BW 168
BF 11.8
W 57

ok tomorrow I put 190 on the bar and give it a push! Rest up and focus

datsit
DFQ

44 kg One arm swings 10 x8/8, Deadlift 315 x 1, wt pushups,side delts

This was a cold one,a balmy 36 degrees when we started. Felt good, took a great hot bath and stretched out well before. No real aches or pains when we got going. The bath is magic warmup medicine. I literally couldn't do it without it.
Well I could but it would be nowhere near as strong.

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4
40 kg x 3/3
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs
RPE 6

Felt like I had good position, power output, balance and acceleration. To be honest, looking at the video I thought the bell height would be better but it's fine

Deadlift


135 x 3
225 x 2
275 x 1
300 x 1
315 x 1!!

Did the first three sets in my Oly shoes, then took them off and went barefoot and it was much better. About the same off the floor but an easier lockout
Key things:
1) crush the hell out of the bar
2) REALLY lock the lats in tighter than I think I need to DON'T RUSH)
3) pull the bar back and in first, don't try to start with the legs/hips

I think I really need to alternated coan barbell rows every other week with deads. I think they will be key

Wt Pushups
bw  x 10
53 x 10 x 3

switched to the thumbless grip here to emulate the press. No issues and VERY strong here Slow and controlled reps

Side delts
3 sets of 15 with 15 lbs
easy and strict

BW 168.2
BF 11.1 ( post bath)
W 57.8

lets see how the feet and the boots hold up for tomorrows ruck

datsit
DFQ

Tanicus Ruck

New boots came in last night and they fit like a glove right out of the box. Perfect day to take them out for a test ride, just an hour ruck.
Pretty much as perfect a fit I could ask for but they are still new boots and need some time and heat to mold to my foot.
Today''s hour was good but not perfect. they are a little stiff, and the toe box is part of this. But no hot spots and no ankle creep. Just have to make sure I get the laces right and the lace system is very easy and fast on both tightening and the release
And damn it's a good looking boot.


47 lb ruck
6 laps
57 min ( a bit slow, lets were heavy a bit but energy was good. A bit hard to turn the legs over fast but had the energy to do it
1 iso squat ( to stretch out tight legs ,lol )

BW 169.2
BF 12.7

ok much needed rest day

datsit
dfq

24 kg speed swings 14 min, walking lunges, floor pushups , side delts

Very solid workout. Nice now that 14 min seems like the easy day it's supposed to be. Cold now all the time in Stones gym but I warm up fast with this session. BUT it is the first speed swing workout I've left my shirt on for for the whole time since last winter, lol

24 kg speed swings
15:15
8 RPA
14 min
224 reps
11,872 lb

PRE 6
 good power throughout

walking lunges
4 laps unbroken, really working on going slower and working the stretch on each rep

Floor pushups
40
40
35

Interesting to do these on this new day. Not sure it's any easy than warming up with presses

side delts
3 sets of 15 with 15 lb

slow and strict

BW 169
BF 12.2
W ?

168 before workout

Hope new boots arrive before ruck tomorrow :)

170 lb Military Press 5 x 2 PR

Another weight/volume goal done!! I almost can't believe it; 10 reps with just over bodyweight!  This has just been an incredible ride so happy.

I also realized that in order to keep the bar from going forward mid way I have to LEAN BACK AND THEN PUSH,  Not lean back and push simultaneously. that worked well for the bench as I could just keep pressing in a straight line. If I do this here it ends up forward. I have to lean back and then shove the bar up. And, if I'm doing reps, I have to stay back on the descent.

Then my biceps tendon is fine and the load is distributed. Next week we go for 190

150 x 1
160 x 1
170 x 1
180 x 1
190 x 1

Military press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
150 x 1
160 x 1
170 x 2 x 5 sets!

Back squats


Can't set  up too wide, really just two steps. everytime I take three it's too wide

this was 155


really perfect bar path though. straight up and down every rep

Arm Casts
25 lbs x 8/8
           x 9/9
           x 10/10
locked the knees this time and simulated back arch in press. perfect, glutes tight too.

crawls
3 laps of 60 ft
easiest in awhile

rear delts
3 sets of 12 with 20

need this for shoulder balance that's for sure

4 am
BW 169
BF 12.3
W 56.7

pre workout post bath 1 pm

BW 168.2
BF 10.9
W 57.8

SO freakin' pumped!!

datsit
dfq

Hard and slow ruck

This was a beat down. Legs felt heavy from the first steps and even though I took it very slow it was a grinder. Nothing felt right. New pants dragged on my knees, boots didn't feel right, everything was off. then it got worse.
Right glute and hammy ended up doing too much work ( probably from the deadlifts - dominant side overworking) and I could tell things weren't right.
Just cruised it in and did my bodywork

Woke up tight but ok today ( monday) LOTS of stretching and rolling and I was feeling decent by press time

BW 167.6 !
BF 12.3
W 56.7

datsit
dfq ( and get new pants)

40 kg One Arm Swings 10 x 10/10, 255 lb deads, weighted pushups side delts

Strong strong day. Mentally as well as physically. Just really a good day no problems at all despite being pretty damn cold. Weights felt light, lungs and wind were good and concentration spot on. Like to feel like this every workout!

One Arm Swings
16 kg x 5/5 x 2
20 kg  x  5/5
24 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
PRE  5

The athletic hinge makes all the difference!! Power til the very end

Deadlifts


135 x 3
185 x 3
225 x 3
255 x 5

easy peasy. I think I'll alternate this workout with singling up to 315-320 and just let it be. Just keep the groove and the speed.


Wt Pushups horizontal bar
bw x 12
53 x 10 x 3 sets
strong

side delts
3 sets of 12 with 15

BW 169
BF 11.1
W 57.8 ( post bath)

waist is tight I can live with this

long ruck tomorrow back to combat boots

datsit
dfq