167.5 Military press 3x4 PR, 162.5 Mil press,2x5,40 kg belt squat, 200 lb bench press, floor pushups, crawls, rear delt

What a freaking day! Felt good today, lower back 100% normal, a bit tired from the weekends workload but not bad at all. Slept well, etc. Thought the presses would go well. Wasn't sure of all sets of fives ( mainly because of groove, not strength).
Warmups went ok  but when I got to the work weight is was not solid groove at all. Spent way too much time bringing the bar back into me before being able to push up. Every rep was hard and only got 4 on first set.
Second was stronger groove but still only 4 reps. Had hope for 3rd but no.
Then, switched to oly shoes thinking that might help but only did 1/2 rep and realized that wasn't the problem
Back to vibrams  and THEN I realized I had MISLOADED THE DAMN BAR!!
to 167.5 !!!!
Idiot.
Fives instead of 2.5 lb plates
No wonder. I've only done 2.5 lbs more for doubles.

Then I felt better as it was a PR . but I was beat up from grinding.
But, back to 162.5 for two VERY tough sets of 5

THEN, strip weight back to 135 and play with false grip which seemed better

I also decided to not press on the mat, it might the real cause of my balance issues overhead. It doesn't feel too spongy but it is foam. Concrete next time and false grip

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
150 x 1 ( hard, out in front!)
167.5 x 4 x 3 sets ( big jump, too! )
162.5 x 5 x 2 sets
135 x 3 false grip
155 x 1 false
165 x 1 false grip. pretty decent groove



40 kg belt squat
4 sets of 12

wanted to give lower back a rest

Bench press
45 x 3
95 x 2
135 x 1
185 x 1
200 x 1


that was seriously easy. 215 at the cert no problem at all

floor pushups

2 sets of 40

crawls
3 sets of 70 ft fast

rear delts
3 sets of 15 with 20

love these!

BW 169.6
BF 12.8
W 56.1

off tomorrow I'm tired! those damn deadlifts. No matter the volume they always overwork my CNS!

datsit

Strong ruck

Had to skip Thursday ruck for work so I was a bit worried whether the rest would help me or de condition me.

Seems to have been neutral. Felt like normal. Right foot was fine and I literally didn't feel it til the last five minutes walk home from the park. The new gait was more automatic and smoother and it was good

My back was tight a bit upon awakening from the deads yesterday, which did have me worried, but moving about and some bodymaintenance shook it out quickly. I just can't tolerate much barbell work and I can't forget that. I will have to be very very careful as I approach this cert.

Calves were very tight when I started and it took an hour for them to loosen up! But, they did.

50 lb Ruck
2 hours
12 laps
11 iso squats stretches

BW 169.6
BF 13.1
W 56.1

ok 162.5 presses tomorrow. Still gotta stretch out more and prepare

datsit

48 kg One arm Swings 10 x 5x5,Deadlift to 325, weighted pushups,side laterals

This went well across the board. The swings were strong, the bell felt light, and the volume was basically easy. I actually had to remind myself that this used to be very very hard for me for any sets and reps; and controlled me more than I it.
Not anymore
We had been doing 10 reps per arm instead of 5x5 and actually I forgot til we were just about to start( thanks Nick :) ) and I didn't want to switch. Mentally I was into the dl anyway and didn't want to work too hard. Next week though. All ten reps on one arm and ten sets of that

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 5/5 x 10 sets
100 reps
10,600 lbs

( video is tenth set )
Deadlift
135 x 3
225 x 2
275 x 1
295 x 1
315 x 1
325 x 1

Easy peasy. Felt great. Pulling this like an Olympic style clean deadlift, shoes and hook grip and all
Legs off the floor THEN finish with the hips. Back felt perfect. Have to remember though to REALLY lock in my lats before I pull



325


Weighted pushups
bw x 8 all paused reps
53 x 8 x 3 sets all paused

prepping for bench press work
super easy. Have to  go to tens next week

Side delts
3 x 12 with 20 lbs

this is starting to feel very strong now. It was heavy . should be every week workout soon

BW 169.6 !!
BF 11.0
W 57.8

salad AND stirfry cleaned things out. :)

datsit

24 kg speed swings 12 min, 120lb Mil press 10x3,walking lunges, rear delts

This was harder and easier, as I expected. It was easier mentally as 12 minutes is as close to a walk in the park with this protocol as can be. That's where things actually start to get hard for me
But knowing it's only twelve minutes I went out much harder than usual and that's always tough. Faster more powerful reps just tax you much more than going as hard as you can while simultaneously knowing you have to go a LONG TIME

So more hardstyle reps really got my HR and  respiration going.

24 kg speed swings
15:15 x 10 RPA
12 min
240 reps
12,720 lbs
RPE 8

Military press practice


trying to figure out how NOT to push the damn bar fowards and I think I figured it out! When I do my lat flexion some times it seems my elbows go behind the hands  and I lose that perpendicular forearm angle.

I have to compress the elbow straight down and not back at all so it's all drive under the bar
Here's another angle


10 sets of 3 with 120

will see how this works on Monday :)

Walking lunges
3 sets of 40 steps

hard today

rear delts
3 sets of 12 with 20 lbs


BW 170.8
BF 11.9 ( lowest it's been in the AM without a bath in months)
W 57.1

ok lets see if I can make my ruck tomorrow. Have to work extra late

datsit
dfq

PS Bench press!

In preparation for the SFL in May I did some benches at No Ex today. Just a few. I have to press 215 for a single for my strength test and it should be no problem but I haven't benched in 15 years! wow! that's a LONG time considering I competed for 13!

But it felt easy today. No problem at all
Flat back, medium grip with thumb over, took the weight out myself

bar x 5
95 x 2
115 x 2
135 x 1
155 x 1

felt just like a weighted pushup to the horizontal bar!

157.5 Military Press 5x5. Barbell squats 155x5 , floor pushups. crawls, side delts

And the beat goes on. Considering this was just 2.5 lbs ( which, in the pressing world can be monstrous!) under my all time best for 5x5 it was very strong. A few instance of balance issues ( lost glute tightness I think) but otherwise just solid

Also considering it was DST and I was up seriously early had an effect although it could have been a good one - I got to do the workout even earlier than usual.
Body felt good from this weekend and nothing special achey report. Energy felt decent all day, too

Mind was solid on the sets- almost no extra 'thinking' prior to the sets and I wasn't stalling at all. I was ready to go and get it done. Lots of confidence too, after that first set of five went well

Also took bigger jumps in the warmups. A bit tired of futzing around getting to these big weights. The fact that it was 70 degrees outside helped too ( still 42 in the garage though)

Military Press
45 x 5
65 x 5
85 x 3
108 x 2
135 x 1
157.5 x  5 x 5

fourth set ( balance issue one)


I think my elbows are starting to flare. But, all in all. VERY happy with this session. Next week is 162.5 for my all time PR and then, hopefully the week after that 165  for the goal weight!

Barbell back squat
45 x 5
95 x 5
135 x 5
155 x 5 x 2
 SO easy. Hardest thing is holding the bar on my back. It helps open up my shoulders but man it's still not comfortable



Floor pushups
3 sets of 42

surprisingly strong

Crawls
3 sets of 60 ft

Side delts
3 sets of 12 with 20
strongest this has felt at this weight

BW 170
BF 11.9
W 57.5

ok ready for a stretchout day

datsit
dfq

Strong Ruck, Gait technique held

 Daylight savings time didn't mess me up too badly today and the early start in the cool, almost dark was a nice change, actually.
My gait technique started out well and held up very very well until the last lap when I just got tired and it was harder to hold form

My right foot felt the best it has in weeks until that last lap too. but it's fine. This technique definitely applies a softer, more mechanically sound position as well.
Legs didn't feel heavy although it did take me four laps to warm up and get the concrete out

50 lb Ruck
12 laps
11 iso squat holds
1:53 min
RPE 7.7

BW 167.4 !!! ( where the hell did that come from?)
BF 12.7
W 57.4

we'll see tomorrow. Game plan is 157.5 for 5x5 in the press

datsit
dfq

44 kg One Arm Swings, barbell hacks, wt pushups, rear delts

Very very strong and powerful work today. The 44 felt and moved, like a 24 kg. Didn't even Feel heavy at all. this is a very good sign of progress. But thank god for 8's.  Cardio is another story. 8's are the perfect number for me vis a vis power and endurance

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 sets
160 reps
15,520 lbs

 Barbell hacks
95 x 7
115 x 7
135 x 7
155 x 5

Wt Pushups
bw x 12
53 x 12 x 3

these were strong. too. done slower than last week

rear delts
3 sets of 12 with 20

really feeling this muscle work and get stronger. can't emphasize enough how important this and the side delt laterals are for shoulder stabilization

BW 169.6
BF 11.3
W 57.5

datsit
dfq

New Gait Pattern training ruck/ 45 lbs

this went very very well. I wasn't so sure it would hold up but it did. I started out a little too ''vertical" i.e not leaning into it ala Pose running but soon figured it out.  Even too vertical I could feel it was definitely the proper way to distribute weight for each step

My god why does no one ever talk about this? What a game changer. It's so evident during marching but I could never quite figure out the carryover to regular walking gait. Now I can. Wow

This solves so many different gait issues; shoulder/t spine rotation happens by itself (!), pelvic rotation as well, stride length becomes slightly shorter but turnover is faster, plus foot strike is softer.

By leaning into it as I went lap time definitely improved and overall speed was better. This will take practice as well as getting some serious miles behind the muscles involved to really train them but I know I'm on the right track!

45 lb ruck
6 laps
50 min !
no timed laps

BW 169
BF 12.7
W 56.5

datsit
dfq

24 kg speed swings 18 min, 115 military press, walking lunges, side delts

Everything feels fine I was just tired today. and sore. Nothing except still recovery from a very tough work weekend/ weeks worth of training.

I wasn't looking forward to 18 min of swings but it wasn't so bad at all. Just not the power output I was hoping for but I didn't die and I got my reps in ( almost all - had 4-5 sets of 9 instead of 10's)

24 kg speed swings
15:15 x 10 RPA
18 min
360 reps
19,080 lbs tonnage
RPE 8.75

tough one but not horrible. Lots of double breathing and probably skipped the last rep on 4 sets just due to being slow and not wanting to work into my rest period.

First day of the fan being on. So weird.. So cold in the mornings but downright hot in the afternoon. First time also the gym wasn't still an ice box at 1 pm

Military press


45 x 5
65 x 5
85 x 3
105 x 3
115 x 3 x 10 sets

these went much better than expected. Put my head back up but kept all the other changes and man they flew. Overhead position felt much better and closer to vertical
the weight, which is my test weight for SFL felt like a toy

Walking lunges
3 laps of 40 steps

just tired now

side laterals
3 sets of 10 with 15

BW 169.8
BF 12.7
W 56.5

actually looking forward to tomorrows ruck to try out the new gait pattern!

datsit
dfq

Military press 150 x 4x5,1x4, Barbell squats.floor pushups, crawls, rear delts

these went well and about as hard as I expected. Damn I hate fives. Fours are SO much easier and truth be told I don't know that fives are that important or that much better BUT it would feel like chickening out not to do them. They just suck

New technique held pretty well except that it still needs some fine tuning. I think looking up at the start will be better as it seems I am pushing bar around my chin early and that's not going to work. Flat shoes stay for sure as does close stance.
Launch technique as well

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
150 x 5 x 4 sets, 1 set of 4 ( too tired to grind )

135 x 1  x 2 sets ( done with head back-much better initial path all other things considered)

glad I didn't take 155! 165 will be MONSTROUS  for 5x5!

Back squats
45 x 5
95 x 5
135 x 5 x 3 sets

SO easy. way easier than last I did these. All those presses made me stronger



Floor pushups
2 sets of 40
1 set of 30

delts are TIRED!

Crawls
3 sets of 70 ft

Rear delts
3 sets of 12 with 20's

BW 169.2
BF 12.8
W 56.5

datsit!
dfq

Surprisingly strong ruck and gait breakthrough

I didn't expect this to go very well given how much volume we did yesterday. But it went great. Legs were loose and strong, the perfect combination, and while I didn't try to go very fast nothing locked up on me either

Really stretched my calves pre ruck and that seemed to help. Wore my old Salomon mid top boot as I expected it to be muddy but it wasn't. But I found that I think I prefer that height and weight boot. Next purchase but these should last at least two more years , lol.

Sand was soft though. just not muddy.

One thing I did seem to figure out, or, re remember was to shift my weight on each step more distinctly. Not quite David Wecks head over foot technique( that never got to feel natural no matter how much I tried although it did feel "right") but an actual shift into single leg stance more completely, AS the opposite leg went through swing phase.

It shortened my stride a bit but it seemed to help with a lot of things and my arches and mid metatarsal did as well. I think I've been overstriding and not shifting my pelvis enough. In fact I'm sure of it

The shift also reminds me of GS technique in the snatch where the opposite side to weight bearing is the 'drive' leg and then the shift over to support. Hard to describe but it is very similar. At least in  my mind

It really seemed to make a difference. All those marching with single leg pauses are paying off :)

50 lb Ruck
12 laps
1:57
11 isometric squat holds
No timed laps

PRE 6.5

BW 169.2
BF 13.1
W 55.6

Back to 5x5 presses tomorrow and some back squats as I start prep for the SFL cert in May

datsit
dfq

Master SFG

Very pleased to say that I've been re instated as a Master SFG by Pavel. I've been waiting for this for the last 16 months and couldn't be happier

You can go home again, it seems

And home is where the heart is and my heart, for sure, is Hardstyle.

It's been 15 years,more or less with Pavel and the RKC and StrongFirst and it's where I belong.

It's been one great Birthday week :)

                                               

                                         

                                           
                                         

40 kg One Arm Swing 10x10/10, Bar Deadlift 291 x 1 x 3 , wt pushups, side raises

very strong workout. Hard as hell but the power was very good throughout and my lungs held although it wasn't easy at all after each set. Especially after set five ,lol

But bell speed and height were as good as they've ever been for this weight and reps

One arm Swings
16 kg x 5/5 x 2
20 lg 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 tonnage

RPE 7 but strong

Deadlifts
Now that the press goal was reached time to get ready for the SFL in May. Not going to DL each week but will do it more, probably ever 2-3

135 x 3
185 x 3
225 x 3
241 x 3
271 x 2
291 x 1  x 3 sets

Tried to do, basically, an olympic style clean dl. Wore my heels and got shoulder a bit over the bar more at the start. Initiated the lift with the legs, holding back angle constant, and then when the bar was at just above knees went into hip extension
No bloody shins and back felt great!


291 x 1 x 3



Wt pushups
bw x 12
53 x 12 x 3

harder than last week. steady tempo not slow. strong but the deads and swings worked me

laterals
3 sets of 15 with 15's


BW 169.4
BF 11.8
W 57.1

ok wet ruck tomorrow it looks like

datsit
dfq

24 kg speed swings 16 min,bar press practice, kickstand squats, walking lunges, rear delts

After Monday's big day I thought I'd start with swings today instead. Turned out to be a good idea
Adapting to this, finally. Wasn't that big deal and breathing was decent as well as power output

24 kg speed swings
15:15 x 10 RPA
16 min
320 reps
16,960 lbs tonnage
RPE 6

very very pleased with this. The bell didn't even feel heavy after Monday

Military press practice
bar x 5
65 x 3
85 x 3
105 x 3
127 x 3 x 4 sets


changed things today, experiment time

1) flat shoes ( vibrams) the idea being I consistently lose the bar forwards at the sticking point and the heel puts me more forward and on my quads not my glutes.

2) wider grip (mid grip) since my elbows hyperextend the ring(close ) grip is ok at the start but compromises ROM at the sticking point and lockout
This seemed to help right away with overhead

3)looking forward not up Not sure why just instinct.

4) chest up not just hips forward with lean back. Have to have the chest up to hold the load but the more my hips go forward and I lean back the more I have to work to 1)keep the bar directly over mid foot and 2) the harder it is to push it back over my head without losing balance

5)drive the bar up then back instead of just up
this seemed to work ok too

but, then again, it is lightweight

then
105 x 3 x 2
115 x 3 x 2
120 x 3 x 2



about 13 total sets. very informative
 has promise. I really need to figure out this lockout for 200 lbs press

Kickstand squats
2 sets of 20
Walking lunges
2 laps of 40

rear delts
3 sets of 15  with 15

BW  170.2
BF12.2
W 56.5


was 169.4 right before workout

ok no ruck tomorrow - dentist appointment for my birthday!

datsit
dfq

Mission accomplished! 190 lb Military Press PR, 85 reps Pushup PR

This was EPIC. Just one of those days. Those good days. Where my mind is not necessarily my friend but at least get the hell out of way so my training can take over.
I spent a TON of time over the last two days running through this lift, all the things I needed to do to make it. IF I felt good today

And after yesterdays slow and Saturdays' uber heavy swings I really wasn't sure what to expect. But I FELT good. Strong Good. Recovered good. Focused good.
Good.

 The plan was to go to 182.5 as my last warmup and see from there. If it was hard stay there and try to get 3-4 singles if it was strong then just go to 190 and give it a shot

It wasn't strong but I said fuck it and went to 190 anyway. The press wasn't strong but I was

On days like these I don't have to shut up the monkey mind before each lift. In fact there is almost no dialogue. No stalling like usually, no going over the list. Just GO! It's confidence but more than that. NO FEAR.
For a change. I'm always scared of missing and messing up what I know I can do if I hit it. Today there was no fear of failure. Just drive towards the purpose.

Still doing something wrong at the sticking point- hence the weeble wobble in the middle. After closer review I think I am shifting more towards my toes and my bar path goes that way too

Then, I have to wait for the bar  and my hips to come back before I can press up again. What a waste. I have to figure it out. The closer stance and 'coil' technique helped get me to sticking point faster but then I'm still not right.

BUT I FREAKIN' GOT IT!!!

Military Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
150 x 1
162.5 x 1
177 x 1 ( bigger than normal jump here. think this helped)
182.5 x 1 not easy
190 x 1 PR!!!!!!

44 kg belt squat
10
12
14
16

so easy as I'm seriously pumped up now!

Floor Pushups
1 x 85 NEW PR!!!
2 x 20 ( hard lol )

crawls
3 sets of 70 ft

side delts
3 x 15 with 15

BW 168.8
BF 13.7
W 55.5

couldn't be happier!1

NEVERQUIT

Heavy legs ruck

Wasn't quite expecting this today but there it was. Started off really easy too. nice and crisp, 37 degrees and clear. Perfect , Legs didn't hurt but just didn't want to step easily. So I slowed down, rested 30- 40 seconds every other lap in addition to the squats and just took my time

Got it done but it was just back off time here

50 lbs ruck
12 laps
11 iso squats
2 hours even
No timed laps

RPE 8.5

BW 168.2 !!
BF 11.9
W 57

well that's surprise. weight down and BF down. will see tomorrow

Not sure what I'll press tomorrow going to sleep on it

datsit
dfq

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