Wednesday, January 26, 2022

185 x 3 singles x 8 sets, 24 kg swings, floor pushups

 As usual did not feel any soreness until it was time to train,lol. But tired too. Literally zero prep time from last client to walking in the gym and it's frozen tundra in the gym as usual but once I got warmed up it actually felt really good. timing worked well and I was able to keep my knees locked at the start pretty  well

Press
65 85 105 x 2
135 x 2
155 x 2 singles
175 x 1
185 x 3 singles x 8

I had delusions of going up to 190 after 4 185 set but though better of it even though they were moving well
Sets 2,4,6,8




24 kg swings 5 x 8/8


floor pushups
52
52
40

Pushing muscles really  tired but good pump too

BW 174.2 !!!
BF 14.

Monday, January 24, 2022

215 x 1 225 attempt x 3, 205 x 1 x 5, wt pushups one arm laterals, bent laterals

 I actually thought this was going to go better. The warmups felt great and even the reps up to 215, while not perfect, moved fast enough that I had no doubt 225 was going on the bar

But it turns out I still couldn't keep my knees locked out enough and I missed all three

This was the third and the best of the attempts

it doesn't help either that I'm 172 lbs when the last time I did this in  June of 2021( EIGHT  months  ago! fuck) I was 176.8  But I weigh what I weigh right now and if I can hit 225 again at this light of a weight it will be even more epic at 65!

205 and 215 warmups moved well


and then onto five very good 205 downsets


Weighted pushups
BW x  10
53 lbs x 10 x 3 sets

One arm laterals 3 x 8/8 20s

Bent laterals  3 x 8 20s

BW 172.6
BF 13.5

Sunday, January 23, 2022

12 lap 45 lb ruck! Back to full ruck strength!



This was a great one despite not expecting it to be after yesterday's volume and high day  work load. Very very busy but was properly hydrated, and I might actually be getting into shape again. Legs were strong and loose and lungs actually felt open early too.

I did stop and rest each lap a bit but did NOT rest the pack on a table top at all this time, a first in many  moons as well. Was rushed this morning too but it was cold and crisp and easy to get going fast, to keep warm

Started a bit slow but speed increased each lap( always a good sign) and I had more than decent energy throughout.

Calf/knee issue seems resolved thank g-d

45 lb ruck

12 laps

1:55 for 12, 2:05 door to door

13,230 steps

3.2 ave mph

BW 172.8
BF 14.0

Saturday, January 22, 2022

40 kg One Arm Swings 17 x 10, 40 kg goblet squats, pullapart

 This went great. 10 is the  perfect number for these ( at least at this weight ,lol). I'm just getting my  rhythm at 5 reps and hit my peak power at 7 or 8. 10 is hard but not too much a loss of real power. Very happy with height as well even on my 17th set. Need to do 20 sets but this is the first go round with this bell and last time only did 11 sets of 10 with the 44 kg so I compromised

40 kg one arm swings

16 kg x 5/5
20 kg x 4/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10 x 17 sets
170 reps
14,960 lbs
sets 5 and 17


goblet squats
24 kg x 5
32 kg x 5
40 kg x 2
depth could be better but no problem
Pullaparts
3 x 30 3 angles


BW 172.0
BF 11.2
W 59% ( bath)

Wednesday, January 19, 2022

185 x 3 dead stop singles x 4 sets, 190 x 3 dead stops x 2 sets, 24 kg speed swings, floor pushups

 Man this went great. Even tired and sore the bar moved great as the technique and the cues all worked perfectly well

Elbows up helped immensely, cleaning up lots of parts I didn't think it would affect, such  as locking the knees and helping with the start.Elbow angle should mimic torso angle I  think and that would create more bow tension in the front line. Really helped

I do notice on the reps I fell a bit backwards on I didn't keep the hips moving forward on the lockout. On the balanced reps I did keep them going forward.

But all in all very happy with this work. It seems to all be FINALLY coming together

135 x 2
155 x 2
175 x 2 felt hard
185 x 3 dead stops x  4 sets


then 195 x 3 x 2 sets this is set 1
24 kg swings  5 x 8/8

Floor pushups
2 x 52
 too tired and sore for more

BW 173.6 !
BF 13.5

Monday, January 17, 2022

205, 215, 220 205 x 1 x 4!, wt pushups, one arm laterals, rear delts

 Wow this went great. Plenty of things to clean up but considering how beat tired I was going in I can't have asked for more!

Didn't miss a rep all workout . 

Changed the mental cuing a bit and it worked well

Thought about driving from locked knees instead of the hips to start the press. timing was off ( I rushed it, go figure :) ) but the lockouts were decent,no elbow flare

Bar went too much straight up but mostly because although  I raised my elbows looking at the vids now they weren't high enough to drive the bar back quite enough for an effortless and solid lockout

Re looking back for the X at the sticking point saved the lifts. Had I not done that I think they would have stalled at 7/8

Press
195 x 1
205 x 1
215 x 1
220 x 1!! pr at 172.2 bodyweight!
205 x 1 x 4






The CUES

HIPS

ELBOWS UP

SPOT X

KNEE DRIVE

RE SPOT X 

Wt pushups

3 x 10 with 53

one arm laterals 3 x 10/10 w 20

bent  laterals  3 x 10 w 20

BW 172.2
bf 13.2!


Sunday, January 16, 2022

45lb ruck 11 laps

 


Almost back to full strength. 11 strong laps and could have done 12 although I had to talk myself into the last two. Definitely not easy but not hard, more just boring.Which is rare for me as I'm so grateful to be able to walk at all.

But it's harder these days to convince myself I have to push to these levels to be fit enough to have "back of iron and legs that never quit" but if I  back off I'm afraid of the slippery slope.Especially as I turn this next age corner

I can see precisely how easy it would be to give myself more slack, stop pushing so hard, go more easy.

But I'm not trying to up the game just maintain it. But at this point that IS upping the game

So I pushed through and it was good

45lb ruck

12 laps
1:42 min ( last laps was fast)

short rest each lap, unload ruck for 30 second and shake out legs

10,350 steps

BW 172.2
BF 13.7

185 x 3 singles x 8 sets, 24 kg swings, floor pushups

 As usual did not feel any soreness until it was time to train,lol. But tired too. Literally zero prep time from last client to walking in t...