The Punisher suffer fest : 40 kg x 10/10 x 10, BW lunges,laterals

 The air was thick and smoky outside but the fans kept it pretty clean inside. Still not the  best atmospherics to do this big weight, big volume workout

But it got done.

I actually didn't feel that bad, slept well, no aches or pains and was hydrated.Plus it wasn't that hot and that helped

One arm swings

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

some decent height and power and rest between sets just 3 min at most although we weren't trying to go fast that's for sure

BW lunges

3 x 5/5,6/6, 7/7

these are coming along and I've missed them. definitely seem more functional, and way more transferable to real life than pistols
Will ramp the reps up a bit soon too

Laterals

3 x 10 w 15s
rears

3 x 10 with 15s

BW 175.2
BF 14

Great ruck: fast

 Amazing what a difference a day can make. and a drop of 20 degress F and 30 percent humidity! The wind cleared the smoke out of the air so breathing was fine, the temps dropped decidedly after a cooler than usual night, and the wind was steady but not crazy

Stretched out my calves ahead of time this time  and they didn't make a sound the whole ruck! Wore my coyote goruck boots and they felt fine

The right big toe nail has been getting bruised in the Salomons and I'm not sure if it's my gait mechanics or the foot but I didn't have any  problem today with the nice wide toe box of the GoRucks. Hope they work, I really love the look of that boot

I worked on having a softer knee on each stride, catching the weight on the quad more than  a locked knee today and it worked. I was worried about my left calf tightening up so made the adjustment and it worked well

So well in fact I got 1.5 miles in 30 min! four MPH  pace, 15 min miles

Finished 3.1 miles in 53 min and it was strong

about 86 degrees and 26% humidity

50 lb ruck
6 laps
7050 steps
3.1 miles
53 min

BW 175.4
BF 14.1

175 lb press 4 x 2 185 lb press 4 x 2,24 kg speed swings, laterals

  Really good workout considering no sleep from power going at 7:30 pm, 95 degree plus, heat and under risk of evacuation because of multiple fires close from the lightening strikes!

Power came back on at 12 midnight so we woke up to square things away and had a bit of a time getting back to sleep before 3:45 wakeup

But all things considered it's all good. Power is on, we don't have to evac ( yet) and the presses went well

Right shoulder was tender last two days from the presses and I now realized why. I lifted my elbows too much it seems during the setup and that always screws me up. I didn't even realize I was doing it til today when i did and the shoulder yelled and my press went forward

Soon as I layed back and tightened rhomboids for the welding to the bar shoulder relaxed and was fine after. Plus the press groove was right

Press

65 85 105 x 2
135 x 1
155 x 1
175 x 2 x 4
185 x 2 x 4

24 kg speed swings

5 sets of 8/8 very strong and fast

wt pushups on bar

bw x 10
53  x 10
85 x 10 x 2

BW 175.2
BF 13.6 !

this is perfect!

215 x X x 3 205 x 1 x 5, floor pushups, laterals

 Super tough one today. Perhaps the stupid hot days and nights in a row caught up with me but I woke up this morning and pretty good vertigo just as I got out of bed. Freaked me out a bit. It relieved pretty quickly but there was some background " noise" I felt and it didn't make me comfy.

Took a bonine early and perhaps that helped but it seemed better. It was still freaking hot all morning and I was dripping sweat doing nothing. Definitely stayed hydrated but I still felt "off"

Press training started out ok but something not right. Turned out to be hip timing which of course I didn't figure out til after but either way, 225 was not in the cards

Turns out neither was 215 :(

Press

65 85 105 x 2

135 x 1
155 x 1
175 x 1
195 x 1 ok but not strong
205 x 1 same shaky

215 x X x 3 came off of but couldnt get the lockout

205 x 1 x 3

some ugly reps in there but last one was best one. Just not right

Floor pushups

62 x 2 PR surprisingly strong but didn't want a third sets

One armlaterals

3 x8/8 with 20

bent laterals

3 x10 with 20

BW 174.6 ( light!)
BF 13.5 !
W 57.5

Dry thunder and lightening, roll clouds and fire tornados! A very weird ruck

 

Woke up early from thunder and lightening. It's mid August. It NEVER thunders and lightening in the 40 years I've been here.  Never

Then it rained. TOO FREAKING WEIRD

At first I didn't think I would even be able to go, the lightening was serious.. then it cleared up. I figured I'd give it a try and actually left the house exactly on time

I was totally drenched in sweat after just one half hour as it was as muggy as I've ever felt it here as well>
Luckily the water fountains were back on so I didn't have to dig into the extra water bottle I brought. I was determined NOT to get dehydrated like I did last week, plus it's been over 100 for the last 2 days. Nights are damn hot too.

SO tons of NUNN electrolytes , seltzer water green tea ext and tons of it
Feel pretty good now

52 lb ruck
12 laps
12,882 steps
5.7 miles
7 squat stretches

 Decent but the heat was definitely a player on the field. I handled it well but it was the hottest test this years. Plus real humidity for the first time

All the Bikram training actually really did help me. At the very least mentally

BW 174.1
BF 14.1

32 kg One arm swing deload week 10 x 10/10, lunges, laterals

 

 It was a hot one today, at least 90 degrees in the garage even early in the am but as jocko would say " good" . Get to work on my heat tolerance and real life conditionining.

It's all attitude and I slept well last night so I had a decent one .

Solid pace too, not slow at all despite three of us rotating. I also decided to bump it up to 10/10 from 8/8s because it's been a bit too easy 

This was not easy

one arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 10 x 10/10

was not fun but it was strong. HR high at the end a bit nauseous ,lol

Step out lunges

3 x 5/5 7/7 10/10

was going to do these walking but I figured an easier start was ok too

definitely good. time to give the pistols a rest.

Laterals

3 x 10/10 x 3 sets 15s

BW 174.6
BF 14.3

175 /185 lb press 10 x 2, 24 kg speed swings, wt pushups

  Pretty stiff in the  shoulders from Monday's max effort work so it took 5 work sets to get the juices flowing and get the bar moving as fast as I want it

Wore my Innov8 fast lifts and they worked great. How ironic, back to square one with shoes, lol

Definitely lets me lay back more with  less balance issues.

Press

65 85 105 x 3
135 x 2
155 x 2
175 x 2 x 6 sets
185 x 2 x 4 sets

24 kg speed swings

Legs were surprisingly tired for some reason but it went well

5 sets of 8/8

Wt pushups

bw x 10

53 x 10 x 3

BW 176

BF 14.5

215 lb press, 225 lb miss, floor pushup pr, one arm laterals

 

 Not the best day but more than decent. For a lot of reason sleep was hard to come by last night and the heat continued. Got myself hydrated for sure  but was just a bit 'flat' not surprising though after the CNS suck fest that the 60 and 68 kg bells provide.
So all things considered the session was solid. The 215 press was easily the strongest I've ever pressed it.

Also, changed to my Innov8 swing shoes after the 225 attempts and they definitely helped. SO, back to where I started. will start back on them on Wednesday. Lets me hold the arch better with less balance issues.

Press

135 x 2
155 x 1
175 x 1
195 x 1 
205 x 1
215 x 1
225 x X x  2
205 x 1 x 5 ! last rep was fastest ever

Floor pushups 61 x 3 sets~ all time pr! did not think I had that in me! very happy with this effort

One arm laterals 3 x 10/10 with 20 lbs
bent laterals 3 x 8 with 25s

BW 175.4
BF 13.7

W 57.5

Hot ruck

 

Woke up very dehydrated, more than I thought, and the heat was solid and early this morning. Usually I don't drink at all during my Sunday rucks and it's no problem but today I started thinking about getting a drink from the fountain about an hour in but there was no running water due to covid stupidity.

So I decided to just get it done and went a little slower than usual but on the 11th laps I decided I was not feeling all that great and water was more important than another .5 mile

So I went home and drank about a gallon of water and juice and kept refilling all day 

Hydration level was just 56.7% this am  with 15.2 BF but it felt worse. It's been relatively cool of late and just got hot literally overnight

No worries always another ruck and lap

50 lb Ruck
11 laps
8 squats
12,028 steps
5.3 miles
1:50 min

BW 175.2
BF 15.1

60 and 68 kg One arm swings, pistols, laterals

 

This went well, although I don't feel the power output, or groove was as solid as last months work with these monster bells. 
Woke up with some strangle tightness in my right leg medial hamstring and upper calf which had me concerned and didn't release with my stretchout, so I was a bit more cautious than usual

But it turned out well. Nothing tore off. Nothing broke and the legs, grip and lungs held up well

Those are some big ass bells though, that's for sure!

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 3/3

60 kg x 5/5 x 7

68 kg x 5/5 x 3

Pistol practice 

3 x 5/5

switched up support arm from contra side to same side. felt better on right side and worse on left. Might use right side on both. we'll see

Laterals

3 x 10/10 with 15's

BW 175.8

BF 14.5 after bath!

W 56.9 that's why! hydrate more~!

Strong and fast ruck

Best thursday  ruck I've had in decades it seems! Everything was solid and legs, calves lungs and heat tolerance were all on point.

Can't say when I've had a better thursday ruck/ Nice

Even had very solid energy before hand, all morning.

50 lb ruck

6870 steps

3 miles

55 min

7:35 last half mile

BW 176

BF 14

Band Presses, speed swings, wt pushups

Solid workout. All systems go but it is amazing how long it takes to adjust to the sudden serious downward force that the bands but on the bar when I hit the mid range of my press, the sticking point. 
If I don't really accelerate and stay totally locked in, the band wins. Fast. and they did a few times but I got it figured out

the setup and takeoff was very good, everything felt locked in.

Turns out the I had the bands base about a half to 3/4 inch off and thats what was making the left side feel so much heavier. It looked perfectly even but the tape measure said differently. 
Glad I figured that out but one of the things I really hate about band training. So many small variables that have to be right or things are really off

Also switched the bands to inside the collar on the bar instead  of outside the collar on the sleeve. Didnt seem to effect the band weight perception much but I ain't weighing it again\

Press

 65 x 3

85 x 3

65 + bands  x 2

85 + bands x 2

105 + bands x 2 x 3

115 + bands x 2 x 6

24 kg speed swings

5 sets of 8/8

strong and square

wt pushups

bw x 10

53 x 10 x 3

deep and strong

BW 176.6

BF 14.0

225 lb press x 1 ( kinda ) floor pushups, laterals

What a wild day. Start off just being sluggish even though  I had plenty of good sleep and no worries. Just a hard start into the work week. Then both training partners had to cancel and I was solo

No worries but it took a few moment to wrap my head around it. No reason not to go forward with the plan. 
One of the best things about my press is that I don't need a spot and the bar's safe to drop on misses

So, full speed ahead

Warmups felt good

135 x 1

155 x 1

175 x 1

195 x 1 ( decent speed too)

205 x 1 was ok but not gret

215 x 1 was ALL OVER THE PLACE  but it got finished, then I decided to stay with the plan and just put 5s on and not two plates and flat out missed it! Lost it in front so that meant I didn't lay back enough at the press signal ( glenn's voice in my head, lol)

Took a decent rest and tried it again and surprisingly made it! Almost

225 x 1 PR 7/8 locked!

 Just as I was locking out I started to lose my balance and I let it go BUT I had it and it was easily the best attempt with that weight yet!

then 5 singles and one miss at 205 and the last rep was the fastest and strongest!

Very happy with this day

then floor pushups. Pretty beat up by now and made 61 on the first set but didn't know if I had another set of that much. Told myself if I made just one more set of 61 I could skip the third and I barely ground it out

one db laterals 3 x 10/10 with 20s

two db rear delts 3 x 10 with 20s

BW 176.2
BF 14.1    

Steady ruck

Pretty decent one today despite starting out a bit tight from yesterday's beast work. Both glutes were tight  and tired but they loosened up well. Nice and humid as well.Had to go visit a sick friend early so I only got in  eleven laps but it was fine, no shin or calf issues

11 laps

8 squat stretches

12,058 steps

5.3 miles

1:50 min

BW 175.6

BF 14.6

Beast Swings 10 x 8/8 pistol practice laterals

This has become, after all this time, just another heavy weight. Still have all the respect for this bell but I'm able to train with it now, work some subtleties and not just survive it and hope not to lose my grip. The bell height is decent too and I'm not doing anything different , just applying as much force as possible throughout the whole rep just as I always have. I'm just stronger now and that's what stronger looks like

The 60 and 68 still scare me enough but this bell I respect but don't fear anymore.|
 
swings

16 kg x 5/5

20 kg x 4/4

24 kg x 4/4

28 kg x 4/4

32 kg x 4/4

36 kg x 4/4

40 kg x 4/4

48 kg x 6/6 x 10

160 reps

Technique felt solid the whole time and lungs were good too, 3 min rest/sets

Pistols

these felt good but they are not as deep as they feel and I'm not really sure how to proceed or that it matters

I will trying doing the self spot with the same side arm. Have no idea why but it came to me and it might make it harder a bit and easier to get lower at the same time

Less cross lateral assistance help-

laterals

3 x 10/10 with 15s

BW 174.5

BF 13.2 ( bath)

W 57.9

Strong ruck

This went very well. Legs and lungs were solid and while it was hot I had no issues. Pace was consistent all six laps except for a little calf tightness on the 5th lap after I had to get a stone out of my shoe and I think just tied the laces too tight.

After I loosened them the issue went away  so perhaps that's the problem, too tight over the top of the arch somehow restricting dorsi flexion

50 lb ruck

6 laps

6836 steps

3.0 miles

55 min 

laps around 7:30-8 min/.5 mile

BW 176.2

BF 13.7

175 lb Press 8 sets of 2,24 kg speed swings 5 x 8/8, wt pushups

Wow, back on track. And what a different groove. I changed the unracking and that changed everything. I was not welding the bar onto my body of late and I ended up too upright. I was unracking it, then laying back and trying to get tight but I have to get under it before I unrack it, then lay back a little more and I'm there!

At least today ,lol :)

I've been feeling this for weeks but didn't really take the time to adjust the setup. I have to wedge myself under the bar and come up in just the same arch as I want to press it.

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 8 sets

24 kg speed swings
 5 x 8/8 strong and fast!

wt pushups horiz bar
bw x 10
53 x 10
85 x 10 x 2

BW 177.2!
BF 13.7

215 lb Press, band experiment, floor pushups

Rough one today for a lot of reasons. Head not in the game. lots of BS with politics and clients. Tried to remove it in time but I guess it wasn't all the way out
Second, tight as fuck from the weekend and my arch wasn't near enough even though it felt like it
Third, right shoulder not quite right and my first sets with bands ( with 65 lbs) felt like I was overloaded by 20 lbs on my left! so weird
Fourth, bands not only didn't help after I took them off they really threw my groove off! Must not have had them lined up perfectly or something but it was off.

Good news  though is that I fought through some wicked sticking points so they must have helped the triceps

Press
65, 85 x 3
65 + band ( 95/115)
85 + band (115/135)
105 + band (135/155)
135 + band ( 155/185)
145 + band ( 175/195)
200 x 1 no band


lost balance

210 x 1 way off balance( not leaning back enough I now realize)
215 x X out in front ( always from not leaning enough)
215 x 1  (at top)
205 x 1 x 5 ( took me to 4th  set to get groove back)


whew glad that's over. Take away: bands only on speed day- maybe)
 floor pushups
61
61
50 ( just out of mental gas)

one arm laterals
3 x 10/10 20 lbs

BW 175.2
BF 13.9

A long slog

 Heavy legs today but overall ok. Just not fast at all. But no calf or other leg issues other than tired from yesterdays swing and pistol work
Humid as well. Sweated like a pig but good heat tolerance

50 lb ruck
12 laps
12 823 steps
8 squats
5.7 miles
1:50 min for 12 laps
2:00 total
most lap pace around 8 min

BW 175
BF 14.5

44 kg One Arm Swings, pistols practice, laterals

A very strong and powerful session. Was actually shocked and happy to see the height of the  swings on the video they didn't feel that high but the power felt good
Recovery was strong too. Three minutes / sets; hard on the lungs but very doable

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
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
160 reps

Pistols
3 x 5/5
very good depth much  more fluid stroke, too

laterals
3 x 10/10 x with 15s

BW 175
BF 13.9 ( post bath!)
W 57.3