20 kg speed swings 12 min, 105 lb 1 1/2 press 10 x 3, walking lunges , laterals

Back on track. Got a decent nights sleep for a change, the gym is set up well enough to function properly and I had a few cancels and got a decent stretch out as well. yet as soon as I got home I had to take a 15 min power nap to get my head ready to train.

It's amazing how fast I fall out of my routine and my strength and endurance goes right with it. But it comes back fast with just a few solid sessions

Speed swings
20 kg x 8 RPA
12 min
240 reps
10,560
RPE 7

this was strong! Very unexpected

105 lb press
3 reps x 5 sets
 1 1/2 reps x 5 sets

this was ok but my groove and balance is off. it'll be back as soon as I get some solid workouts in

Walking lunges
4 laps of 40 ft

Laterals
3 sets of 8/8 with 20's

BW 168.4
BF 12.7

too light,lol!

datsit  Gotta make sure I ruck tomorrow!

155 lb press x 2 x 4, 40 kg belt squat, floor pushups, laterals

It was a miracle I actually got my ass in the gym and away from the other gym but it had to be done. Time to get back on schedule. Plus, I knew the hip and back extension would really help my very fatigued back and hams. Way too  much round back lifting these last weeks. I  was beat though but all things considered things moved pretty well. Surely could have been worse

Press
45 x 5
65 x 5 ( touch and go)
85 x 5
105 x 5
120 x 5
135 x 5
145 x 5
150 x 5
155 x 4 x 2 first and last reps stop and go. was running out of air more than strength!
135 x 6  strong!

40 kg belt squat
10,12, 14,16

these felt great and really helped take tension out of my hams and back

Floor pushups
3 sets of 30 strict

just tired

laterals
3 x 8/8 2 15s

BW 168
BF 12.9

datsit!

Sunday workout

Woke up seriously stiff but uninjured today, a big win in itself. Right wrist extensors were seriously overworked though. Right at the epicondyle.
Lots of bodywork and stretching, along with thumb ext work got it back to 80 %

 Instead of rucking though I went back down to 217 and spent 3.5 hours rearranging things and trying to get ALL the mats to connect. As you can see from the video the mats won

Today :)

Presses tomorrow and hopefully back to a regular training schedule and not a stress and moving one.

BW 167.8 !!!
BF 13.9


that will be back up soon, too

217 or Cal Ave Personal Training Studio

After a brisk 8 sets of 5/5 with the 40 kg and some 53 lb weighted pushups I sent the next eight hours moving , breaking down, assembling and clean was will be my new training studio: Cal Ave personal training
217 Calif Ave
Palo Alto,ca

I am sharing the space with a friend and colleague I have known and worked with for the past five years and have no doubt this will be an easy and successful venture .

But it was a ton of work so pretty long non stop days these last three as we pre set the stage and moved a lot of stuff to get ready for this morning and it all went very. Not easy for sue but do able for the whole time

and this is where intermittent fasting really kicks in. I basically went all day working on a few cups of coffee with heavy cream and a serious purpose. It's amazing how little food we need to make energy when the project at hand motivates us and drops us right into the 'flow' zone. And, for ONCE my knee and back were not the limiting factor in my ability to do the work I needed, and wanted, to do and I could really focus on the task at hand

being able to kneel is SO much more important than anybody seems to realize. This that can do it take it for granted, and those that cannot see to be so afraid to try that it's out of their mindset. So wok on the floor is either agonizing or impossible
Yet I can do it again and it's glorious

the  most cooked part of my body though are my wrist extensors which seem to have been really stretched to their max ( pun intended) by the serious grip challenges this last week.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 5/5 x 8 sets
80 reps
7,040 lbs

( JUST right amount of work!)

Wt pushups
bw x 10
53 x 10 x 3 sets

then eight hours of heavy moving

BW 168.6!! the worry diet
BF 13.2

lets see if I can ruck tomorrow. Perhaps 8 laps will be goo.

20 kg speed swings 14 min, 1 1/2 105 lb press,walking lunges, laterals

Wish I had felt this good on monday. No worries today; body and mind felt the best they have in weeks. Decided to de load for sure with the big move coming up this weekend

Speed Swings
20 kg x 8 RPA
14 min
280 reps
12,320 lbs
RPE 6

very strong today. good control across the board.

1 1/2 press
45 x 5
65 x 3
85 x 3
105 x 1/ 1/2 x 10 sets

really good. worked on start groove.

Walking lunges
3 laps of 40

strong actually

laterals
3 x 8/8 with 20s

BW 169.8
BF 13.3

datsit

185 lb Press x 1 x 3 PR, 40 kg belt squats, floor pushups, laterals

this sucked. I should have known better than to push this but I did. Just ugly , mainly mentally, from start to finish. Way too much going on this week with the move coming to have the mental focus to try this but I did and at least nothing got hurt!

And, I got a pr out of it but just by luck. Nothing went right.Never was able to concentrate, got distracted by bullshit stuff in the gym and just never found the groove. But, I am strong.

Press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 1 strong
155 x 1 ok
175 x 1 decent
180 x 1
190 x 0 not even close. just lost here
185 x 1 x 3 PR ( video is last set)
horrible groove, just muscled it
145 x 8 PR actually pretty good but it is light :)

40 kg belt squats
12 ,15, 20

no umph

Floor pushups
60
40
30

was actually thinking of one set of 100 but it was obviously not there. 60 was tough.

laterals
3 sets of 10/10 with 15s

BW 169
BF 12.2

datsit

Solid ruck

This started a bit rough but cleared up fast and ended fast as well.Just a bit more tired when i got up than expected as well as a bit stiff. Nice coolness out this am, fall is coming and  I couldn't be happier.Love the brisk early mornings

Once I got a few laps in things warmed up fast and speed picked up. Legs, as has been the case, have felt loose and light right from the start ( well, almost from the start today).

Got a very fast 7:05 last lap today and it wasn't that hard!

45 lb Ruck
12 laps
1:50 min
12th lap= 7:05
RPE 7


everything was rocking today. Lets see if I have a 200 lb press in me tomorrow!

datsit

44 kg One Arm Swings 10 x 8/8, kickstand squat, box step up, wt pushups, laterals

This was very strong. So much better than last week. But then again I'm not sick and pretty well rested. Felt solid .And, eights are NOT tens. It's actually unimaginable how much harder 10's are than 8's! 30 seconds of work versus 20. Just a whole nother level of suck!

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15,520 lbs tonnage
RPE 7

feeling strong wind and lungs good, hr not too high, good recovery between sets

solid

kickstand squats
2 sets of 10/10

18 " box step up

did these a different way today. instead of thinking of it as a pistol I thought of it as a big stair. Stepped up,( used light assistance on right arm,right leg behind me) and just stepped up then lowering into the same position again.
Worked great! Love this
For some reason I can find better balance and mechanics this way as opposed to lowering first? makes no sense but today was great

Left leg only
2 sets seven reps!

wt pushups parallel bar
 bw x 10
53 x 10 x 3

strong .prefer this bar placement now. I do enough bench press grip on Mondays

Laterals
3 x 8/8 with 20

BW 169.6
BF 12.8

actually feel too light, lol

be careful what you ask for

ruck up tomorrow

datsit

Hot as F*@"k ruck

Man this was tough. It got hot again in  hurry and it seems I've already lost  my heat conditioning! At least mentally

It was mid 80's no clouds and no wind. I felt like I was in an oven with sun lamp on me. Ack. Just wanted to get it over. Speed was decent and legs felt great, actually, Just hot as fuck

45 lb ruck
6 laps
50 min
5th lap = 7:20 (not bad considering)
RPE 9.25

was not fun. was ready to go home after three laps. Just did it for the discipline but I did not want to be there

BW 169.8
BF 12.9

needed rest day tomorrow
gonna be hot all weekend

24 kg Speed swings 12 min 8 RPA,105 lb 1 1/2 press 10 x 3, Walking lunges,laterals

Solid day and feel much better than Mondays. A lot of business stuff got handled and that's literally a load off my mind. Concentration today much better.

As usual took awhile to get warmed up but once I did things went strongly

Speed Swings
15:15 8 RPA
13 min
260 reps
13,780 lbs
RPE 7

1 1/2 press
45 x 5
65 x 3
85 x 3
105 x 1 1/2 x 3 x 10 sets


these felt great. really have to STAY back as I approach lockout, too. found myself shifting forward, just as  I do when I miss heavyweights on the warmups! this was a good lession

Walking lunges
4 laps of 40 steps

laterals
3 x 10/10 with 15

BW 170.4
BF 12.5

190 Press x 0,1,0, 135 x 10 PR, 48 kg belt squat, floor pushups.laterals

Was just flat as a board today. Felt decently strong during warmup but just didn't have much to grind all the way when it came to it. That's fine, it's been four strong weeks of super personal bests  and todays' misses weren't bad really

As usual when i get to my max weights what's missing is SPEED off the chest. I'm super fast with sub max weights but I really need to focus on SPEED on my max attempts- something I'm not currently doing.

I have to be faster than nomal with these heaviest lifts. I expect the grind too soon. But the positions held well.

Just all this moving stuff and tale end of the cold has finally caught up to the weight  and I messed up the warmup. Learn this: JUST DO THE REGULAR JUMPS AND TAKE AN EXTRA REP WITH A MODERATE JUMPS
Not try too big a jump to a max pr
I should know better by now

Press
45 x3
65 x 3
85 x 3
105 x 2
135 x 1
155 x 1
180 x 1 (TOO BIG!)
190 x 0
       x 1 ( kind of, a freakin' 5 second minimum isometric fight to 7/8 lockout
       x 0 even better attempt, should have made this too just too overall fatigued but speed off chest the best of all attempts, No aggression at all

135 x 10 PR ( old pr was 8) could have had more but didn't care lol

48 kg belt squat
4 sets of 12  taking it easy
these felt great

Floor pushups
60
45
35

better than expected

laterals
3 x 8/8 with 20s

BW 169.8
BF 12.3

Full ruck

Finally back to health( 95%) and a full ruck to boot. Seems forever. But the legs were good today and the lungs too. Didn't try to push the speed too much as was tired at the start but soon woke up. Nice and crisp this morning so that helped a lot.

Nice to feel that my leg endurance doesn't take forever to kick in anymore and my legs are generally ready to ruck all the time now. Back feels good and the 45 lbs pretty light

45 lb ruck
12 laps
1:50 min
RPE 8

No timed laps but definitely finished faster than start. Legs and feet fine whole time

BW 168/8
BF 13.7

datsit

190 for singles tomorrow in the press!

40 kg One Arm Swings 10 x 10/10, kickstand squats, single leg box pistol, wt pushups, laterals

This was way freakin' hard. Like queasy and not sure I could finish hard. Physically felt fine but after being sick all week, working double time on this new studio startup, and taking more meds to keep going than I have in years, my cardio system was not happy.
It got done but man it took a lot of mental focus.
Had to step outside a few times too, for extra air. But the swings were strong, lol!

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
40 kg x 10/10 x 10
RPE 9+

Kickstands squats
2 sets of 10/10

Box pistol ( assisted lightly)
2 sets of 5 left leg only

Wt pushups, parallel bars
bw x 10
53 x 10 x 3

strong, surprisingly

Laterals
3 x 8/8 with 15

BW 167.8 !!!
BF 13.5

worrying the weight off plus the cold. time to eat for a change.

can't wait to ruck tomorrow! it's so good to feel almost  healthy again

Sick ruck

Not in the good way, just still have cold symptoms although it's getting better fast I'm still sick. Strange that symptoms disappear when I train :)
today the cold was mainly in my sinuses, sneezing, dripping nose, etc. Fun but nothing too bad.
Did not want to push the system though so only did five laps instead of six
Felt right

45 lb ruck
5 laps
50 min ( was slow throughout)
RPE 7 really took it easy

BW 168.4
BF 13.3

24 kg speed swings 12 min 8 RPA, 105 lb 1 1/2 press, walking lunges, laterals

Not bad at all for still being a bit under the weather. Not full blown sick ( yet ) but definitely fighting the stuff that's going around here. Slept well and woke up feeling better than yesterday. Signed the lease on the new spot so tons of pressure is off. that helps!

Speed swings
24 kg ( reps GS bell )
15:15
8 RPA
12 min
240 reps
12,720 lbs

it's always amazing to see just how fast the tonnage adds up doing this type of work. and for so short a time!

these felt very strong after about 3 min as I started with one 16 kg sets warmup. took a bit but once I was loose the move was very powerful and bell height was good. HR was no problem and lungs were good despite the chest stuff

1 1/2 Press 105 bs
 10 sets of 3
 this was very very good. I could play well with more isometric tension in all the transition position and everything, including overhead feels more solid

Walking lunges
4 sets of 40

took longer strides and this felt better.

Laterals
3 x 8/8 with 20

strong

BW 169.8
BF 12.8

185 x 1 x 5PR! Floor pushups PR! 44 kg belt squat, laterals

Well this went great! Way better than expected!  As usual felt like shit coming in, tired and having trouble focusing but warmups went very well and made some decent big jumps too with no problem

The whole time I was very calm and comfortable with the load.The position is finally coming along and I feel like I can find it, AND count on it. The two reps that got forward a bit I was able to fix by driving the hips under the bar more instead of trying to push the bar back. this seems to be the way to fix it as I haven't missed a rep using this technique since I figured it out!

The key technique on the unracking is to really get the hips under, and really use the glutes to take the weight off. Then walking back leading from the upper back. The second rep I walked out too vertical and really had to fight to bring the bar into lockout. The next set, which the above is, was the best of all as I walking it out leaning more.
Like a charm!

Press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1 belt
175 x 1 ( slightly out in front)
185 x 1 x 5 sets PR!!

Floor pushups
55
55
55 !!!! All time PR!

man this was solid AND we did these right after instead of doing belt squats first, as usual

44 kg belt squat
10,12, 14, 20

Laterals
3 x 10/10 with 15's

strong day!

BW 171.2
BF 12.3

datsit!

Sunday Ruck

Late posting but it got done on time. This went surprisingly well considering how hard Saturday's swing workout was. My legs and hips felt fine from the start, did not expect that at all. Lasted the entire time too and I finished very fresh. Starting to feel like fall and it was nice and crisp for my 7 am start.  It's so much easier to push than in the heat

45 lb ruck
12 laps
1:55 min
RPE 7

BW 170.0
BF 12.6

60 and 68 kg One Arm swings 15 x 5/5 ea, kickstand squats, wt pushups, laterals

This was TOUGH! I haven't played with the 68 kg since June 16 and it felt like it! Even though the 60 kg swings felt some what strong the 68 really made every fiber in my legs and glutes contract hard on every rep! Talk about being PULLED into the stretch/downswing. Some serious overload eccentrics!
And it seemed if I started each set with the right arm then my left hand grip was stronger than if I started left arm. which seems strange but it was consistent

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 4/4 ( nice 80 rep warmup! )
60 kg x 5/5 x 5 RPE =8
68 kg x 5/5 x 5 RPE = 9.5



Kickstand squats
3 sets of 10/10
elevated box one leg squat ( left only)
four reps, slight arm assist.
Like these have to train them more

Wt pushups
bw  x 10
53 x 10 x 3 sets
horiz grip. better than last time

laterals
3 x 8/8 with 20's
stronger

BW 170
BF 12.7

see how that heavy stuff affects the ruck tomorrow

datsit

Fast and hot ruck

Haulover Beach, Miami
the water I grew up in

Kinda done with hot rucks but no choice today. Not super hot but I'm ready for some fall crispness IF we get any this year

regardless the pace was fast and my legs felt great. As did my lungs. Gait has finally settled in and I feel like I can play with it much more now.Speed it up and surge or slow down and take longer strides, even play with getting more 'air ' time in swing phase

45 lb ruck
6 laps
50 min
RPE 7

BW 169.8 !!!
BF 13.1

nice!

datsit. ready for an off day before the 60 and 68 kg bells this weekend

24 kg speed swings 15 min,105 lb 1 1/2 press 10 x 3,walking lunges, laterals

The swings went well but man my shoulders are sore! Not in the joints but the muscles! Haven't felt this in years; like my old bodybuilding days. 160 pushup reps in 3 sets might do that. Especially after those 180 lbs presses!

Also changed to use the Reps GS style bell. the DD bells are so smooth now it's hard to get a solid grip.. I could chalk them up a lot but thought I'd give this a try. They are skinny gs handles  (probably the same as a dd12 kg) but has a toothy powder coat. Big too and they swing much more slowly( center of mass is further away) but this felt great. Nice rhythm and the grip was actually perfect in my hand.

A bit to get used to but I think this will be my wed bell for speed.

24 kg speed swings
15:15 x 8 RPA
15 min
300 reps
15,900 lbs
RPE 7.5

105 lb 1 1/2 press
105 x 10 sets of 3

these felt so good. this exercise has really been transferring to my heavy press. I could really feel that today but man this is getting my shoulders, Especially the holds at the top! Which i am so grateful that I can now actually do!

Walking lunges

these are hard again. Can't figure out optimal stride and I'm tired and sore by now. Still ok

3 laps of 40 steps

Laterals
3 sets of 8/8 with 15's barely!

done!

BW 170.4 ( 3rd day in a row)
BF 12.7 ( age set on 49 for last three days too

Ruck up tomorrow

180 lb Press 5 x 2 PR!!, 40kg belt squats,Floor pushups laterals

WOW!! Wow oh wow oh wow! Did not expect this! Especially when I was pretty flat coming into the gym. Just a crazy busy weekend and not a lot of mental prep time. Plus the 48 kg workout got me a bit worked as well as the fast ruck

But I thought my technique would pull me though and it did! It all held! Every set had one rep that was a bit out in front and I pulled them all back! that never would have happened even 5 weeks ago as I would try to push the bar back over my head INSTEAD OF PUSHING MY HIP FORWARD MORE. Worked every time today. SO cool

Strict Press
 45 x 5
65 x 3
85 x 3
105 x 3
135 x 2 ( belt on)
155 x 1
175 x 1
180 x 2 x 5 PR!! on first try with this weight/rep combo

40 kg belt squats
12, 14, 16, 20

was supposed to be 44 kg but messed up . no worries these worked the legs well. these have been feeling great lately

Floor pushups
55
55
50 !

160 total reps in 3 sets
all three at 55 will be very hard! But these are key for my press . Almost ready to try handstands again. Very soon.

Laterals
3 sets of 10/10 with 15s


BW 170.4
BF 14.1

datsit! SO FREAKIN pleased

Not sure what to do next week. Thought about back off but too what? I could also go to 185 for multiple singles and stay there til I hit 5 x 1? have a think about it but for now, just enjoy the glow of victory!

Quick ruck

The pace was good today although I was actually feeling the kickstand squats in my legs and hips at the start. By lap four, my legs, as they usually do, loosened up and things went faster and easier.
Body felt good.
Fall is in the air and it was just a but crisp which I so love

45 lb ruck
12 laps
1:55 min ( lots of stopping and chatting :) )
RPE 7.5
BW 171 ?!
BF 14.5

somethings really off with bodyfat. I reset the age category for 49 and see what gives tomorrow. I would believer 14.5 if I weren't feeling unusually lean.
weird

180 lb  presses tomorrow for some doubles

datsit

48 kg One Arm Swing 10 x 5/5, kickstand squats, 53 lb parallel pushups, laterals

This is just another weight now. A heavy one for sure , and one that commands respect; but not one that scares me anymore. At least not like it did. Or how the 60 and 68 kg bells scare me. And that's good, But it's not light and I'm only doing five reps per set.

Tried to increase power as much as I could and my body felt good too, not too stiff and tweaky at all. But I need more lacrosse ball work and bodymaintenance time overall. Just not loose enough, especially with all the tension around life these days.

But all good, A strong powerful workout

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
100 reps
10,600 lbs
 RPE 6.5

Kickstand squats
4 sets of 10 /10  deep and slow. love these on so many levels

Single leg squat off box
two singles with a slight spot in the cage left leg only

These are a keeper going to add them in on Saturday and or alternate with kickstands


Wt parallel grip pushups
bw x 10
53 x 10 x 3

need to get these back in rotation, they were great and a much need break from the bar position

Laterals
3 x 8/8
20's
strong!

BW 169.8!
BF 14.5 ? so weird, feel leanest in forever

long ruck tomorrow!

datsit

fast ruck

Finally back to speed! Long ass day and week but I had to get this done. Felt great and as fast as ever! Hot too and that was no problem
Legs felt loose and fast

45 lb ruck
6 laps
50 min
RPE 6.5

BW 170.2
BF 14.0

datsit!

24 kg speed swings 14 min 8 rpa,11/2 press 107 lbs, walking lunges, laterals

Solid workout today. The eights are so much more workable than the tens but lately it seems like the handles on my very old DD bells are getting too smooth! I feel more of a grip challenge here lately than with the 60 kg swings!. Have to change out a bell and see if it makes a difference. weird.

24 kg swings
15:15 x 8 rpa
14 min
240 reps
12, 720 lbs
RPE 7.5

107 lb 1 1/2 press
45 x 5
65 x 5
85 x 3
107 x 3 1 1/2 x 10 sets ( one set of metric plates, lol )
these went very very well.had some video but lost it somehow?  no worries but the overhead position,and holds were my best ever.

Very happy with how my overhead position and mobility has improved! Too scared to try yet but if I can't hold a handstand now? lol I will do that again some time and this has got to carryover. Actually I think that being able to do and train the handstand again is what will take my press to the next level

Walking lunges
3 laps of 40 steps

many these are hard Always doing them when I'm tired, but they are needed

laterals
3 x 8/8 wth 15's
just beat

BW 170.4
BF 14.5 WTF??

can't wait to ruck tomorrow. missed last week and cut it short sunday. ready to ruck

175 lb Press 5 x 3 PR!!!,40 kg belt squat,floor pushups, laterals

Man this was a fantastic workout, and for no good reason as I was not feeling great at all , all morning. My neck was tight and I had headache and I really didn't expect much from the 175 except perhaps one set or maybe two

But ALL FIVE!  And with the strictest technique ever! Well to say I'm happy is a serious understatement!

The new technique worked perfectly and the pieces all blended well

I realized quickly that I had to get UNDER the bar much more on the walkout and that would solve a lot of problems and it did. The more I can walk out with the arch the less I have to layback prior to the launch. And the less internal bounce I need .

As evidenced by using almost none today. And the video above of the second set was not the best set. Each set thereafter got better.

I even got stuck a few part and managed to correct the bar path and make the rep. Not too long ago at all I would have missed those reps
SO I get under it more on the unracking.
Layback again and get elbows up
Just press
The arch pre contracts the lats so they're there when I'm really to press and there is no downward motion of the bar BUT the launch still has the help from tight lats

SWEET

Press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 2
175 x 3 x 5 !! all time PR. Never trained with this weight ever1

40 kg belt squats
12.14,16 20

strong but legs were tight and tired a bit

Floor pushups
55
55
45
these felt great! I hate having to do these stupid high reps but I now believe they are absolutely crucial to my pressing strength. strength endurance, and able to hold a grind.
even if not they're here to stay!

Laterals
20s x 3 x 8/8

BW 170.8
BF 13.5

rest day!

Shorter Ruck

Had a rare business meeting this morning early so I cut the ruck short by two laps.Things felt great though..10 laps in the ruck is the same as 8 reps in the swing, that sweet spot for effort and energy.
Quick and dirty
Cool ( actually cool, not just 'not warm' and overcast. Just how I like it!

45 lb ruck
10 laps
1:30 min
RPE 7

BW 170.2
BF 14.3 !! crazy
W 55 % also crazy as it wasn't hot yesterday AND I focused on hydrating. Strange. But again I feel lean and hard so .....

44 kg One Arm Swings 10 x 8/8, Kickstand squats,wt pushups,laterals

This went very well. Felt strong, rested in one piece, EXCEPT for some sore right side only abs! I took some photos on thursday ( instead of rucking )and did numerous sets of 32 kg one arm swings with my right side only AND I went barefoot instead of my Oly shoes and I was sore the next day. Sure shows you what muscles are working

My mind was focused and the bell felt light.

One Arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15.520 lbs
RPE 6.5

Kickstand squats
3 sets of 10/10
very slowly done with emphasis on stretched bottom position. Oly shoes worn

Wt pushups
bw x 10
53 x 10 x 3
arms and shoulders stiffer than usual ?

Laterals
20 lbs x 3 x 8/8

BW 170.6
BF 14 %
W 55 %
highest bodyfat recording in a long time but water is 5 clicks down, too. Feel very lean and hard though. I'll believe that and the mirror

datsit

24 kg Speed Swings 13 min 8 RPA, 105 lb 1/1/2 rep press,walking lunges, laterals

I was sore today!Didn't notice it til I started warmup up the swings and man I was sore everywhere, lol!

Nothing serious but just worked from Monday.It warmed up well though and 8's are still so much easier than 10's it's not funny. but it's perfect for right now. HR's up but not crazy and I can maximize power much better

24 kg speed swings
15:15
8 RPA
13 min
260 reps
13,780 lbs
RPE 7.5

1 1/2 rep presses
45 x 5
65 x 3
85 x 1 1/2 x 3
105 x 1 1/2 x 3 x 10 sets

these went great. solid emphasis on holds at top and control of the 1/2 rep negatives. half to really get under the weight on every walkout , especially the heavy ones. I can feel if I'm too upright on the walkout it's hard to reclaim it for the first layback, and that tends to push the bell forward more than back

Walking lunges
3 laps of 40

these were very hard. legs were tired and stiff. plus I was beat by now

laterals
3 x 10/10  with 15 lbs

sore too

BW 171.6
BF 12.3

ruck up tomorrow

datsit

170 lb Press 5 x 3 PR! 48 kg belt squats, floor pushups, laterals

This went as well as I could have hoped. Despite some mental laxity in warmups I felt strong and the groove went right from start to (almost) finish

Had more than a couple glitches on second reps ( going forward) but I could fix them and get back under the weight really well. Missed 190 after 15 pr reps but the groove was there. Just pooped Not discourage at all

Weight felt light across the board.Only mistake was not laying back quite far enough on SECOND reps which I fixed on third. Have to exaggerate more

Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
155 x 1
170 x 3 x 5 sets PR this used to be my PR weight for doubles
190 x 0
190 x 0

close


48 kg belt squats
12 ,14, 16, 20
strong
 some left leg pistol practice 4 reps with spot for balance. I should just leave this alone

Floor pushups
50
50
40

Triceps death. but I was happy to get 40 on the third set! thought it would be 20

laterals
3 x 10/10 with 15

BW 171.6
BF 13.5

oh well

datsit

Solid and steady ruck

Things went well again today. Legs started a bit tight but loosened up quickly. Started 15 min early and it was cooler and darker which always helps. Laps just blew by and I finished with a strong but slower than expected 7:00 last lap.

I felt so good on the lap I actually thought I had a chance at breaking 6:39  but then reality came to bear that last 1/4 lap

still finished 12 min or so early > not stopping for squats takes a little off that but my per lap pace is best in forever

12 laps
1:50
45 lbs
last lap 7:01
RPE 7

BW 170.4
BF 12.6

I'm actually gonna try a little to wake up below 170 tomorrow. we'll see how it goes

170 is the press weight tomorrow and looking for as many triples as possible

datsit

40 kg One arm swings 10 x 10/10, kickstand squats, wt pushups, laterals

Maybe it's because Mercury is no longer retrograde but I'm feeling much better these days. This was one of the strongest 40 kg sessions I've ever done
Everything felt good and went well
 Power speed and groove were all very solid

One Arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10 x 10/10

RPE 7

very solid

Kickstand squats
 3 sets of 10/10 ( in vibrams to work feet and ankle mobility more)

wt pushups
bw x 10
53 x 10  3

strong

laterals
3 x 8/8 with 20s

BW 170.2
BF 12.3

datsit

24 kg Speed swings 12 min 8 RPA, 105 lbs 1 1/2 Press,walking lunges laterals

Today was a good day, for a change. Energy was good, body was good and things moved well. Even speed swings which have been hell for the last month! 24 kg for 8's were so much easier than 20 kg for 10's!
Not sure if I'm just feeling better or the 2 extra reps per set really make THAT much difference?

Either way today was good and my overhead position in the press was literally the BEST it's been since I started pressing

Speed swings
15:15 x 8 RPA
24 kg
12 min
240 reps
12, 720 lbs

Next week is 13 minutes. A new approach to this, stay with the 24 for 8's and just go up one minute at a time until it gets onerous then recycle

1 1/2 Press
45 x 5
65 x 3
85 x 3
105 x 3 x 10 sets

SO GOOD! All the pieces fit together for a change AND Glenn suggested I hold the lockoutlonger which was a great idea
105 was the perfect weight too

Walking lunges

3 laps of 40

strong too

laterals
3 sets of 10/10 with 15

BW 170.8
BF 12.1

about time I got some decent freakin numbers here!

datsit

165 lb Press 3 x 5 ,185 x 1, 44 kg belt squat, floor pushups, laterals

This went well considering how tired I was today. Just not with it. Perhaps it was CNS fatigue  but I was just sluggish all day and extra caffeine didn't help so I know it wasn't 'normal' lol

Still strength and technique was very good and it held throughout all the sets and reps. Made a big jump from work weight of 165 to 185 and made it despite getting forward a bit but still got it. And my 190 attempt was actually spot on technique wise, but my triceps were just too tired! BUT, I made the correct corrections.

The three cues worked!
Lay back
Elbows up
Internal bounce

45 x 5
65 x 3
85 x 3
105 x 3
135 x 2 ( big jump)
150 x 1 belt
165 x 3 x 5 sets  very very strong. Ties PR for weight/reps although I've done 167.5 for 4 x 3 set sets as a misload
185 x 1 Not enough layback!
190 x 1 just tired now





44 kg belt squat
12, 14, 16 20

solid

Floor pushups
3 sets of 45 ! these were hard but solid. Held lockouts for last five reps of last set. done slowly too( last five)
the rest were as explosive as possible

Laterals
3 x 10/10 with 15s

BW 170.6
BF 11.8

datsit need a day off!

Hard Ruck

Yesterday's heavy and high volume workload got to me a little this morning. And rucking with Tracy who started out faster than I normally do didn't help things either. The first five laps were pretty rough although pretty fast
 after that my legs loosened up and the pace quickened even more but more easily. No timed laps today but we finished a full 15 min before the two hours. That's really fast

45 lb ruck
12 laps
1:45 min
RPE 8

BW 170
BF 12.5


Lets see what the press will be like tomorrow. 165 for  triples then 1-2 overload singles
See if remember the techniques

layback
elbows up
internal bounce

datsit

60 kg One Arm Swing ladder ( 5-6-7), Kickstand bw squats, wt pushups.laterals

 This took a lot of concentration as this is not exactly a comfortable and well honed weight for me. So , to take up the reps, well I had no idea how it would go. Would my grip hold, my transfer?

But all's well that ends well and this was pretty strong over. Plus I just love feel and design of this bell. It swings well and fits easy in the hand.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 4/4
60 kg x 5/5
          x 6/6
          x 7/7  x 3 rounds
108 reps
14,256 lbs!!!

wow that adds up quick

things generally went well. I got caught off guard on one transfer but overall thing were in control and grip was strong

Kickstand squats


made this video for a friend who's been through TKR but it's a great exercise for everyone who  needs ( pun intended ) more ankle and knee mobility

4 sets of 10/10

Wt pushup
bw  x 10
53 x 10 x 3 
getting stronger again

laterals

20 lb x 3 x  8/8

BW 168.4 !!! WTF?
BF 12.5

this is crazy
and I'm eating way more of Tracy's homemade sourdough bread. Carbs are at their highest in a long time

datsit

Hot and fast ruck

After some nice cooler temps it was back into the '90's at 1 pm today and the air was dead. No matter my legs are feeling great these days and are loose from the beginning. And 45 lbs is not 50. Just like the 20 kg is way lighter than the 24!
No matter it's all about the right weight not heavy or light. Right

Triceps are in fact feeling the 1 1/2 rep presses yesterday, but in a good way. Not too tight.  This will be a good special exercise for me. my first after 5 years of pressing :)

45 lb ruck
6 laps
55 min
RPE 6

BW 171.2
BF 13.0

datsit

20 kg speed swings 15 min 10 RPA,117lb press 1 1/2 rep scheme,walking lunges, laterals

This was a tough one. Just a wee bit knackered when it came to the swings but I got them done. with great effort but they all go done.

And the new press special exercise for my press , a 1 and 1/2 rep to help learn, reinforce and strengthen the lockout position went better than expected. I can do it and I really like it.

20 kg speed swings
15:15 x 10 rpa
15 min
300 reps
13,200 rep lbs
RPE 8.25  pretty hard both mentally and physically - low energy

Going back to the 24 kg and 8 reps per set for a month.10's even at light weight just wear me down for some reason now.

1 1/2 Strict press
45 x 5
65 x 3
95 x 1 1/2 x 2
117 x 1 1/2 x 10 sets

this is going to help a lot I can tell.

Walking lunges
3 laps of 35 steps  ( had to alter course a bit=- tired here too)

laterals
15's x 3 x 10

BW 171.2
BF13.0

datsit

160 lb Press 5x 3, 180 x 1, 40 kg belt squats, floor pushups, laterals

This started out for shit then actually got good. More life distractions tugging at my mental focus and then feeling completely lost in the new rack trying to solve a problem I thought I already solved got me very frustrated fast at the start of this workout

Worked up to 155 in the new rack, then, feeling really disoriented, switched back to the old rack and tried both my old oly shoes and then combat boots which felt wrong immediately. back to the old shoes, the old rack and the old press technique. Then I settled down and actually got a workout in. I just have to accept that in order to not miss the max weight out in front I just have to be strong enough to counter my lack of ROM, just as I have with each max weight I've done from 160 - 195.

They all missed out in front at first til I fixed it. 200 will have to be the same because all the stuff I've been doing feels right and natural. I just have to get better at it. Also, knowing the floor is 1/2 inch inclined just means I have to set the counterbalance for that right from the start. I didn't know that before so I couldn't compensate purposely. Now, I can. i.e, lean back more from the start.

Also I like this days work pattern
5 sets of 3 then some heavy singles
Really warmed up but not too much but the kinks are worked out of the groove. Just 1-2 singles

Also, on Wednesdays instead of light day that works my strong part( my fast start) I will try one rep then 2-3 lockouts from the top of my head level.
This should be interesting but it's the weak link so why not?

Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
155 x 1 ( hard- new rack)
135 x 1 (  old rack)
135 x 1 combat boots
155 x 1 (  old rack oly shoes)
160 x 3 x 5 sets
170 x 1
180 x 1 very very strong


40 kg  belt squats
12, 14, 16, 18

opening up my tibialis posterior and soleus made the knee ache go away

floor pushups
43
43
35

here I need to focus on the last five reps, at whatever rep count I'm at, for a full lockout and flex/hold to work the finish of the press!

SO
1) New training protocol for heavy
2) new protocol for light day
3) new pushup lockout technique


laterals
3 x 8/8 with 20's

BW 171.
BF 12.5

datsit. good revelations today

Picture of Daytona beach at sunrise by Fred Pettee

Fast ruck

Oh SO CLOSE. If I known I was that close I could have shaved  three more seconds off this number and gotten 6:38! But it's very telling I could be that fast, again, at the end of 12 laps.

Seems like the shoe choice was the correct one
these

 Even after yesterdays recent pr workload with the 48 my legs felt pretty decent starting out and warmed up even more at lap 4

finished 12 minutes early so that was nice too

45 lb ruck
12 laps
1:49
Last lap = 6:41

BW 170.2 ! not bad
BF 12.9 not bad either

first real press workout tomorrow in the new rack
will leave heels on soas not to change all the variables at once and see if it makes a difference

dastit

48 kg One Arm Swings rep ladder 5-10,kickstand squats, wt pushups,laterals

This went very very well. I felt strong and wanted a challenge so I decided on a rep ladder from 5-10 per arm. haven't done more than 5 reps per arm in this weight forever( with a switch) so I didn't know how it would go.
As usual the athletic hinge saved the day. Don't know how I survived before I figured this out.

All the load is on the legs and hips, not my back

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5
          x 6/6
          x 7/7
          x 8/8
          x 9/9
          x 10/10
          x 5/5
          x 6/6
          x 7/7
126 reps
13, 356 lbs

finished very strong and could have done another set but truth is still that's all good up to 8/8, after that it always gets hard on the second arm
16 reps is perfect.
20 sucks lol

Kickstand squats ( BW)
4 sets of 10/10

jesus this kicked my legs' ass! perfect focus on both ankle and knee flexion. great quad work and knees were very happy

Wt pushups
bw  x 10
53 x 10 x 3

definitely have lost some strength here

laterals
3 sets of 8/8 with 20s

BW 169.8 !! shocker
BF 13.6

datsit

Another fast, loose and hot, ruck

Legs are really coming along. This went very very well. Mid eighties at 2 pm in a fasted state and still came in almost 12 min ahead of time! Legs just feel good. The shoe difference is unbelievable!

45 lb ruck
6 laps
48 min
RPE 6


Getting into the flow of it much faster than ever. Again, I feel like I did when I was a runner. Never thought I'd feel this again

BW 170.2 ? !
BF 13.5

I'll take it!

20 kg speed swings 14 min 10 RPA, Press speed and some weight,walking lunges, laterals

Glenn has to take some time off overhead press so I get the rack with the only flat spot in the whole gym that's not on a platform. How exciting but very disorienting. I had all kinks rolled out of the other spot and setup and now it's time to start over. Again, disorienting but it was ok, I got somewhat figured out by the end

20 kg speed swings
15:15 x 10 RPA
14 min
280 reps
12,320 lbs tonnage
RPE 7

this was not bad although again, many distractions coming in as well as in the gym. Just no flow at all but the weight was light, the reps pretty powerful, wind fine and back no issues either. All good

Press
45 x 5
65 x 3
85 x 3
105 x 3
115 x 3 x 5
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3 ( above video)



finally decided on a line of site, the horizon of the ceiling!  but it was consistent. Was wearing oly shoes. next week combat boots- slightly flatter , about a .5" inch drop

Walking lunges
4 laps of 40

decent for a change

laterals
3 sets of 8/8 with 20's

decent too

BW 171.2
BF 13.9 !!

what's that about?

Heavy press practice, 32 kg belt squat s( vibrams) floor pushups, laterals

What a fucked up workout. Too busy right til the second I stepped in the gym, had a bad neckache/headache since last night and just too much stuff going on. Plus I'm changing all kinds of things. Not a great day but it got done



First off the floor under my press position is NOT level, despite FEELING flat. It's INCLINED at least 1/2 inch. NO WONDER I'm shifting forward with a one inch heeled shoe. Course I have to figure out how to level the damn thing.

Plus without the shoe the rack position is too high and with the mat too soft. Damn.

Press
45 x 5
65 x 3
85 x 3
115 x 2
135 x 1
155 x 1 strong
175 x miss
175 x 1 weak
155 x 4, 5, 5,5, 4

just freaking beat and my traps, neck and head were aching but the form and weight didn't feel bad, I can do it fresh no problem
probably what I'll do next week but up it 165 and start with trips

32 kg belt squats ( in vibams)
15, 17, 18, 20

meh

Floor pushups
3 sets of 40

don't know where this came from

laterals 3 sets of 8/8 with 15's
felt good to go lighter

BW 172.2  high!
BF 11.9 Low! first time under 12 in forever


datsit

Steady and fast ruck

Another really excellent ruck! I'm definitely on a roll and at a new place in my gait mechanics but especially conditioning. Feel like I've really turned a corner; I almost feel like a runner again! That sounds strange but it's true.

Not sure if it's as much about not doing the iso squats each lap and finally letting myself develop a rhythm or just getting into better shape finally ( as well as the new shoes) but it's real.

I also think dropping weight and just using 45 lbs has helped too. Just as in a military press, five pounds in the ruck seems a huge increase over 45. 45 seems light and 50 feels heavy. So weird but it's consistent.

Finished 10+ minutes ahead again and I got to 8 laps and barely even felt it. Cool am helped too

45 lb ruck
12 laps
1:50 min
No timed laps
RPE = 6

BW 171.8
BF 12.5

ok dat's it

44 kg One Arm Swings 10 x 8/8, barbell hacks, wt pushups, laterals

Very strong day today. Everything felt connected with no aches or pains! Nice and not stiff much either. Didn't hurt that it was low '60's in the gym this morning either

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 tonnage
RPE 7.5 but strong output throughout all sets and reps.

wind good too

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

might switch these to kickstand bodyweight squats. I think they have run their course

Wt Pushups
bw x 12
53 x 10 x 3
felt good to have these in here

laterals
3 x 8/8 x 3

datsit

45 lb ruck. Hot

Things started out fine but it was seriously hot and I was tired. Went fast to get it over with quicker but there was no clouds and hot dead air. Decent leg speed though, and my legs felt light and loose. Just hard to keep focus.

Just wanted to get home and eat

45 lb ruck
6 laps
55 min
7:17 last lap
RPE 8.5

BW 170.6
BF 13.3

good to have a down day tomorrow

20 kg Speed swings 12 min 10 RPA,135 lb Press practice( vibrams), walking lunges

Short and weird one today. Worked late and got a late start. Not too bad but distracted the whole time

20 kg Speed swings
12 min
10 RPA
240 reps
10,560

not bad, actually. 20 is so much easier and lighter than 24 !

Press
started with vibrams med grip, false grip
45 x 5
65 x 3
85 x 3
115 x 3 ( so so)
125 x 3 same
135 x 3 ok lockout seems to be smoother
switch to oly heels
135 x 1 felt forward shirt
125 x 1 same thing
back to vibrams
115 x 3
switch back to thumbed grip
115 x 3 this feels right( er)
135 x 2 vibrams and thumb
 this is better.

also used the old " lat launch" internal bounce.. Gotta have SOME trigger, some way to activate a stretch reflex. Every other lift has it.Whether I hip drive, or lay back  or  trigger grip something has to initiate!
Now just have to adjust rack height better

Walking lunges
3 laps of 40

knees feel good

BW 171
BF 12.9

ruck up tomorrow

datsit

200 lb Strict Press x 0 x 2, 48 kg belt squats,floor pushups, laterals

Well that didn't quite go as expected. Both attempts were better than last week but no go. I think what's really happened is that I just ran into the strength limitations of my shoulder mobility. Right when I get to the sticking point my right shoulder runs out of room and the weight essentially gets heavier. No go.
I can't keep back and when I shift forward the bar goes forward and and then down a bit and of course I can't recover.

But it didn't ever feel heavy! Not in the unracking,nor the walkout nor the press! it just wasn't in the right position to push it fully back
Ack!!
Not having the mirror messed with me a bit and I'm not sure where I should be looking

Plus I'm just tired. Even though I'm not psyching, there is an emotional cost to these attempts and I just had very little emotional juice to give today for a lot of reason.

Also I was slow off the chest and I still don't have the right trigger. I WAS back far enough though and that helped





and yet this 185 FLEW!




Press
45 x 5
65 x 3
85 x 3
105 x 2
135 x 1
155 x 1
175 x 1
185 x 1
200 x 0 x 2
155 x 5  this was solid if not tired

48 kg belt squat
10, 12, 14, 16

Floor pushups
40
30
30

tired

laterals
3 x 8/8 with 15s

BW 171.4
BF 12.2

datsit! back to 5x5 next week and perhaps a flat shoe and thumbless grip- have to keep from shifting forward as well as keep my elbows under me longer

Super fast ruck

Wow, another amazing ruck. I cut 15 minutes off my regular time again and ended up with a pretty easy 7:05 last lap

Not one bit of trouble in my calves, feet or legs throughout. Just fantastic. Truly reminds me of my best running and cycling training
All nasal breathing too
Hardest part was just staying with the pace and not getting bored even though it was pretty easy to maintain,
Really happy with my improvement
Pretty warm too this morning but zero problems with heat tolerance
Thank goodness for the xoskin shirts though, they are perfect as are the socks



45 lb ruck
12 laps
1:45 min
12th lap 7:05
RPE 7

BW 171
BF 12.9

feel solid and lean

40 kg One Arm Swings 10 x 10/10, barbell hacks, crawls, laterals

 Just me and old training partner Joe Sarti today, everyone one else out on easily the hardest workout of the mini cycle! It was good to have Joe to share the pain with. Solid reps, all the parts were fine, stinkin  hot out early and I sweated good. This is always 5 reps too long :)

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs
RRE 7.5- 8.00

Barbell hacks
95 x 8
115 x 7
135 x 7
155 x 5

Crawls
4 laps of 70 ft

excellent

laterals
3 sets of 10/10 with 15's

BW 170.6 !!!
BF 13.5 ack :) dehydrated

heat ruck tomorrow

Thursday Hot Ruck

Forgot to blog this Thursday, It's now Saturday

This was a later than normal start so it was hotter than normal. Everything was good though. legs still on cruise control. Loose and fast! But it turned out to be 93 or so so it was tough. But good news was that my heat conditioning is solid. No real problem

45 lbs
6 laps
55 min
no timed laps

BW 171
BF 13.3 %

 good to go

122 lb Strict press, 24 kg speed swings 10's,walking lunges, laterals

Switched it up today and started with presses instead of swings. I was itching to practice this new technique and do some without the mirror. Both things went very well. Trying to get maximum leanback before the start of the press really felt right and not having any reflection pulling me forward really changed things. More than I imagined. Really brought be way back in to my body and I can tell my reaction times to the groove will be much faster, and better.

Also played with the trigger again and it will take some to master that's for sure but I think eventually I will use that. My rack position just has to be  much better though before.

Strict press
45 x 5
65 x 3
85 x 3
107 x 3
122 x 3 x 10 sets

24 kg speed swings 15:15
10 RPA!
12 min
240 reps
12,720 lbs tonnage

ouch this was hard  . super hot in the gym too and doing it second AND going to tens was just plain tough! A lot of double breathing but I got through it. Glutes were sore from the presses!

Walking lunges

3 laps of 40

ok this killed me. Just dead now. Plus not used to doing lunges right after swings
Good this will be something new to adapt to :)

Laterals
3 x 8/8 with 20

should have used 15s

BW 171.4
BF 12.7

hot ruck tomorrow it seems

3 more attempts at 200 lb strict press, wt pushups 44 kg belt squat laterals

SOOOOOOO cloooose! First attempt didn't lay back fully but the second , man the second SHOULD HAVE GONE! I just released my glutes at the exact moment of the sticking point and the bar dropped a bit then I tried to re claim it and it just wouldn't go!

But I learned a key component: at the start I have to lean back enough to feel if I went any further I would lose my balance. Because when i start the lift and the bar goes up/forward that brings me back over my base but with the proper amount of arch and over the base.

Also good new is that 190 as last warmup was not in doubt. it too got out in front a bit as I hadn't figured out exactly how much lean to use at  the start but I finished decently

Three very calm attempts and I felt very strong throughout

One more week , If I miss then I go to 190 for multiple singles for awhile

I also realize that handstand and handstand pushups are probably the needed assistance exercise. I havent even tried one in so long. But it might actually be ok. I'm thinking too of  a tuck up instead of a kick up but I'l know more after next week

Strict press
190 last warmup










Press
45 x 5
65 x 3
95 x 3
115 x 2
135 x 1
150 x 1 fast!
160 x 1 solid
170 x 1 best ever
180 x 1 same!
190 x 1 got out in front
200 x 0 x 3

185 x 1
175 x 1 both were strong just fatigued

Wt pushups
BW  x 8
53 x 5 x 2
    x 8

think this has to be rep day :) and go back to belt squats before. too fatigued

44 kg belt squat
15
17
19
20

solid endurance good

laterals
3 x 8/8 with 20's

tired

BW 172!!
BF 12.0 ( recent early morning pr )

datsit

Negative split rucking continues.

As does the speed, and endurance

Did have a little left anterior tib tightness first lap but only after I did one assisted squat stretch to open up the tight hips from yesterday's heaviness
It took a couple laps to get it completely loosened and I think the badness had come back but it stayed open and things got faster each lap.

Leg definitely felt heavier and tired from the swings and the hack squats though. to be expected.

45 lb ruck
12 laps
1:50
8th laps 7:34
12th lap 7:03 !!
RPE 7.5 ( start ) - 7 ( finish)

thought I was actually going to get under 7 minutes when I turned the last corner of the lap

soon

BW 171.4
BF 13.1

exactly the same as yesterday!

Well it will be great if I can nail the 200 lbs press tomorrrow!

datsit

60 kg One Am Swing 10 x 5/5, hacks, crawls laterals

This went very well on every level; grip bell height, endurance, low back,etc. It likes me I think. Feels almost just like the 48 kg does and I was surprised to see the bell height as good as it was. I thought it was lower when I was swinging.

As long as I set the grip deep into the palm of my hand (both on hike pass AND during transfer) the grip was fine. If i didn't concentrate it was tougher. But still not that bad at all.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 10
100 reps
13,200 lbs !
RPE 7

Hacks
95 x 8
115 x 8
135 x 7
155 x 7

technique of lowering straight down and letting my hips do some of the work continues to do well. This instead of just breaking from the knees

Crawls
three laps of 60 ft

strong and fast

combo laterals
20's x 3 x 8/8

BW 171.4
BF 13.1

datsit!

More ruck goodness

This went super well. Hot day but it didn't bother me at all. Legs were fast and loose from the start and stayed that way. Gait felt "on" and calves and feet were fine as well. Could it really be that just using a low top shoe fixed all this?

Feeling like I'm in the best heat shape I've been in in quite awhile. Better than the end of last summer and it's just mid July.

Plus I'm a bit heavier too. Very pleased


45 lb ruck
50 min
6 laps
no timed laps
RPE 5.5

BW 171
BF 13.4

datsit

24 kg PushBand Test one arm swings, strict press 5x5 walking lunges

Well this didn't go as planned. I followed brett's 24 kg swing protocol AKA 044 from pavel's strongendurance course and got some shitty numbers , despite feeling like the bell was flying seriously fast!

don't know what's up but I can't swing it any harder or faster and still the numbers are shite

One arm swings
Left arm 5 reps per set ( 1.5- 2 min rest between arms(
x 5 sets
Right arm 5 reps per set, same est
x 5 sets

x three rounds
 150 reps
7950

average velocity per rep was from .83 - .93  for left arm and max velocity was 1.92 m/s

for right arm is was average velocity was .94 - 1.07 and max velocity was 1.75 ms

for left arm average power was 372 watts ( !) and peak was 728! that sucks. but I don't have how it could move that fast and have so little watts compared to brett's almost 2000 watts

any way it was tough! especially over time. I could really concentrate on keeping max acceleration on every rep of every set and the damn thing took 53 minutes! too long. I didn't enjoy this at all. I basically swing as hard as I can, ( and feels safe- i could feel myself on the edge of 'trying too hard')

experiment over. back to my training

Press
45 x 5
65 x 5
85 x 3
115 x 5
120 x 5 x 5

this was hard.! the hour of max effort swings really took it out of me . plus another super hot day. no excuses but it was what it was
hot

Really tried to lay back first as I pressed but I have to be careful, it's a VERY fine line as to how much is too much! I can lose balance backwards too. Not good

walking lunges
 3 laps of 40

datsit

BW 171.6
BF 12.7

200 lb Strict press MISS x 3, wt pushups 40kg belt squat compound laterals

This was strange. My normal  apprehensions when going for a weight I've never tried before but I felt relatively good going in. And as usual the most important, and difficult part of all this is controlling the mind. Or trying to. Or trying not to. Or. whatever.

Think about it and mentally rehearse it or not to as to not pre start.Ack. Then I realized that I have to think about the form on the warmups and NOT the top set.

and that's what got me through. I started mentally rehearsing the warm upsets and how I wanted them to go and it felt right. No adrenaline, fear of success or failure. Just a dispassionate step by step approach to what I wanted to do.

And it worked GREAT til 200. 190 flew up faster than I have ever done it and was still accelerating at the top for the first time. I didn't tape it as I didn't want to over focus on the weight but it would be nice to have that one. Perfect timing on the layback and press and it proved to me that if I do it right it will fly just like that.

Walkouts ALL felt light too! and I noted that each time I took the weight out. Just not back far enough fast enough

Strict press
45 x 5
95 x 3
115 x 2
135 x 1 155 x 1 fast!
170 x 1 fast also!
180 x 1 no prob
190 x 1 fastest ever!
200 x X
       x X
       x X

ack

Wt pushups
bw x 10
53 x 10
85 x 8 x 3 nice no problem

40 kg belt squat
4 sets of 15

close stance

compound laterals
3 sets of 10/10 with 15's

BW 172.2
BF 11.7 ? going down
W 57.1  very strange this too

dastits

Cruise Control Ruck

The goal of any endurance training, whether it was running, cycling, swimming, or now, rucking, is to experience what I call cruise control of the legs. Where you just turn them on, turn them loose, sit back and watch them go.

That used to happen to me all the time when I was an endurance athlete and it has just a few times in the last five years since I started walking right again and even fewer since I started really rucking 2.5 years ago.

But it happened today, and it's been leading up to this these last weeks since I changed my shoes.

Wow.

The only trouble I had keeping the pace, and even going faster was my mental ability to keep up not the body!I'm just so used to taking breaks, albeit short, that I don't know how not to it seems. But still things were so loose and strong and light it was awesome.

Even as it heats up it's not that bad

Also,did the whole ruck with nasal breathing and tongue on roof of  mouth ala Buteyko breathing


Ready to explore this even more now. I've been using Combat, or square breathing for years to control anxiety and switch from sympathetic to parasympathetic state for years but now I have to be even more concious of it as I understand the principles and methods behind it

45 lb ruck
12 laps
1 squat stretch
1:50 min!
11th lap 7:30
RPE 6 or under !

BW 171.4
BF 13.1

 Going to load 200 lbs on the bar tomorrow for press day so it's  good nights sleep for me!

48 kg One Arm Swings 10 x 10, barbell hacks, crawls, compound laterals

This was solid and not too hard. The sets where I have to transfer are harder, actually. But it's good to keep in touch with 10 rep sets with this Beast. perhaps I should do 15 reps sets, 10 one arm then only 5 on the other. Then switch the starting arm the next set. I always seemed 20 reps was just 5 too many. perhaps next month when this bell comes up again

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg 5 x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10 x 10
100 reps
10,600 lbs
RPE 6

felt strong and the bell didn't feel heavy. hot as hell though, even at 8 am

Barbell hacks
85 x 8
105 x 8
117 x 7
127 x 7

started lower with both hips and knees simultaneously instead of trying to maximize knee and ankle flexion and think I had more total ROM overall. leg tension felt more balanced with hips/no feeling of quad strain at all

Crawls
4 laps of 70 ft
fast!
Love doing them on saturdays! who would have thought it would make such a difference

compound laterals
3 set of 8/8 with 20

BW 171.0 !!
BF 12.3 !!

finally. now just don't mess it up

datsit

Another fast and good ruck

 Another good one and another hot day. All nasal breathing, no problem, I am finally finding my legs. Today was one of those days where I wanted to stop and rest but didn't need to. It was weird. I could keep the pace but it was hard but I could

Lately I've been wanting to keep the steady pace but couldn't because of some kind of muscle restriction, today it showed me I'm just used to stopping. Just a few 20 second stops to breathe more then off. Same low top Salomons worked perfectly

A trend it seems

45 lb Ruck
6 laps
55 min
last lap 7:11 ! :)
RPE 6.5

BW 171.4  I'll take it
BF 13.7 ? wow
W 55.6

datsit  feel good

24 kg speed swings 18 min 9 reps, 115 lb strict press 10 x 3, walking lunges, parallel bar pushups, lateral combo

This was relatively strong considering plan had to change right before the workout. Planned on testing the push band monitor again with Pavel's 044 StrongEndurance plan to see what the hell is wrong with my power production but my push band, which was supposed to be here did not arrive so I decided to punish myself with 18 min of swings
Solo

Not to bad although I spent most of the time pulling my head out of my ass. the last five minutes were more focused as I got too tired to bitch as much

Power and speed were actually pretty good and I contemplated doing 10's except I was too pissed to push that much :)

24 kg speed swings
15:15
9 rpa
18 min
324 reps
17,172 lbs work
all reps to chest height
RPE 7.5

Strict press
45 x 5
65 x 3
85 x 3
105 x 3
115 x 3 x 10

these were excellent and I found myself holding the positions longer to get more time under tension. I actually think this day should be five by five now. Plus perhaps some overload walkout and holds.Being absolutely rock solid in the start position is everything I now know

Walking lunges
4 laps of 40
decent slow and stretchy

Parallel bar pushups
20
15
12

3 sec down,quick reversal and hold at top lots of tension. ( no one to add the weight) this should be reps day and Monday should be weighted pushups. Just skip the down sets and go right to heavy pushups and or triceps work!!

BW 172 !!
BF 12.4

ruck up tomorrow

195 lb Strict Press x 1 PR!!, 60 kg belt squats, floor pushups, combo laterals

Another great workout. Despite feeling like taking a nap on the ride home from work this went great! Just as I visualized and hope. The technique held. The big jumps worked. I felt strong and confident from start to finish.

Actually knowing HOW to get this lift started and having it work every time is the confidence booster! Not know exactly what to do to get it started and trying to figure that out on the fly an under the weight!

with the double layback I literally catch the bar at my chin level and press from there. Very very much like my old barbell bench technique. It was the only way I could bench without shoulder pain and it worked great there too

Strict Press
45 x 5
65 x 3
95 x 3
115 x 2
135 x 1 strong!
155 x 1 strong too
175 x 1 no problem
185 x 1 not enough layback so a bit out in front
195 x 1 PR!!! trusted it but still need MORE layback at start.
175 x 2 !
165 x 3
160 x 4 could've done five just pooped!


60 kg belt squats
10, 12, 14, 16

interesting. only let me lower to parallel but worked the top part of the lift more. I like it

Floor pushups
2 x 50
1 x 30

got tricep death fast!

combo laterals
3 x 8/8 with 20's

BW 171.8 !!! WTF??
BF 12.3

BF is going down steadily too. weird. the 7-8 isoflavone adaptogen is a keeper for sure!

Solid ruck

Not perfect. Started out fine for the first two laps, then left calf got a bit tight and had to stop and shake things out. Now I DIDN'T do my 100 ups as planned, just 30 or so but I'm not sure that was the problem.

Wore the low top salomons so I can't blame that. Perhaps just not enough warmup because on lap 4 things loosened up and it was smooth sailing from there on it! Really lose and fast and I could push it

7:19 last lap and it could have easily been 7:10 but very happy. Cool start but then it heated up and the heat did not bother me much. Feel really more conditioned lately than I have in forever.

Hope it sticks!

45 lb ruck
12 laps
2 sets of squat stretches
1:50 min
Last lap 7:19

RPE 7.5 at start, then 6 for last part

BW 172 !!1 WTF?!
BF 12.4

thought I was good yesterday Today will be better!

big press tomorrow

datsit

44 kg One Arm Swings 10 x 8/8, 165 lb hack squats,crawls, combo laterals

Hot one today. 90 or so at 8 am. No problem, we've got a fan :)

 Felt strong today. no real issues. weight felt light, wind felt good.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15, 520 lbs
RPE 7

Hacks
95 x 8
115 x 8
135 x 7
155 x 7
165 x 7 ( could be PR or ties it)


Crawls
3 laps of 80 ft
very strong

Combo laterals
3 sets of 8/8 20s

BW 171
BF 12.9

not as good as I want. tighter today

datsit

Strong Rucking holds

Another good one and another ruck in my low top Salomon 3D X's. It seems to be the difference. I'm actually feeling kind of, well, fast! I'm challenging my lungs more than ever now and definitely not my calves. Crazy but the devil is in the details. That's what I'm always searching for anyway, that one thing that turns the corner all at once.

Like these damn shoes.

If this keeps up I might not buy the GoRuck MacV 1's.Well at least not pre order them ,lol.

45 lb ruck
6 laps
55 min
last lap 7:29  a wee bit faster than the others but not by much.

BW 170.4 ( back down the lb)
BF 13.4
W 55.7

lower carbs

ok rest and roll out day tomorrow

datsit

24 kg speed swings, 16 min x 9 rpa, 105 lb strict press practice, walking lunges, wt pushups

Hard one. Tired today even though lots of rest and sleep yesterday. Hot as hell today too which never helps energy

24 kg Speed swings
15:15 9 RPA
16 min
288 reps
15,264 lbs tonnage
PRE 8
Mostly mental which made the physical that much tougher

Strict Press
45 x 5
65 x 3
95 x 3 ( new jump! easy with this new technique!)
105 x 3 x 10

fantastic. technique worked perfectly and I really got to practice and and play with the timing of the layback AND touch and go reps!
 Never ever been even able to do this before. Since this is a speed/dynamic day it might be perfect. we'll see but either way the groove was grooved!

No belt

Walking lunges
4 laps of 40 steps

also better than ever with my new ( left leg focus) technique during both steps. really giving the left leg the extra work it needs PLUS taking the added pressure off my right

Wt pushups
bw x 8
53 x 8 x 3

forgot about these the last couple weeks. not sure where to put them but I can't think of anywhere else

it was fine

Thinking about switching this day to

1) Press Practice
2) swing practice with alternating weights : 20. 24 and 28 for a set volume. Have to think this through more but the swing vo2 isn't working for Glenn and it might be time for a change anyway

BW 171.4
BF 12.4

too much carbs

ruck up tomorrow

datsit

192.5 Strict Press PR!,44 kg belt squat, floor pushups, combo laterals

What an amazing freaking day! A perfect press workout. Everything went right and nothing went wrong. Felt great, mind was strong. the new technique worked like a charm from the start, I was as calm as could be and unafraid!It's THESE days that I live for, keep working through the much for,  keep hoping aren't gone forever.
The FLOW. The Moment.
Mushin

The belt definitely helped but it wasn't the deciding factor, the technique change was

Strict Press
45 x 5
65 x 3
85 x 3
117 x 2
135 x 1 ( HUGE jump , went easy!)
150 x 1 very fast, groove was there, double layback technique,)
165 x 1 also fast and strong
180 x 1


this also went better than ever

190 x 1


192.5


this was an important hard rep. Not because the technique didn't hold, but because I didn't trust it, didn't commit to it completely. I knew that if I did 192.5 would fly. I had though about 195 but didn't want to get too greedy. I totally believe I would have made it.

HAVE TO TRUST the technique which is this:
regular setup into layback
Then, layback again THEN push the bar. IF I don't lay back first, and hard it looks like the 190. OR if I try to layback and push simultaneously I can miss out in front
Setup into initial arch (1st layback )
Them layback then push the bar
Then get under it at lockout.

172.5 x 3 PR
165 x 4 PR
155 x 5 ties PR

the technique held very well.

freaking psyched!

44 kg belt squats
13, 16, 18 , 20

feeling great

Floor pushups
2 sets of 47

just tired

Combo laterals
2 x 10/10 with 15's

again beat now

BW 169.6
BF 12.4

datsit!!!!