Wednesday, February 19, 2020

185 lb press 12 singles, 20 kg speed swing, laterals and pullaparts

Another solo workout. But was mentally ready this time and that makes all the difference. It was a good one.
Speed press work with  185 lbs  and incorporating the latest technique changes

1) closer grip ( thumb ON smooth) this is a keeper!

2)Reebok heels another keeper

3) focus on locking knees not glutes - also a keeper

65 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12

Only 1 or 2 not perfect reps!

20 kg speed swings
10 sets of 10


One arm side raises
20 lb x 3 x 8  ( need to do these like this once a week)

Band pull aparts
black band x 12 x 3

also need to keep these

BW 174.8!
BF 13.5

1 pm
BW 173.6
BF 12.5 ( bath)

Monday, February 17, 2020

60 and 68 kg One arm swings, 7x 5/5, 3 x 5/5, Press 135 x 3 x 3, laterals

Both Glenn and Nick called in sick today at the last moment and it threw me off my game just a bit Nick actually got started and had to leave. Just wasn't  recovered enough and it was a hard reboot. But I did it
Planned on not transferring with the 68 and I was damned lucky I even got to that weight. The 60 felt the heaviest it has in forever for the first two sets then I settled down. I was just a bit distracted.

But it got done

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 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 4/4
60 kg x 5/5 x 7 - 70 reps 9240 lbs
68 kg x 5/5 x 3 - 30 reps 4500
100 reps - 13,740 lbs

65 85 105 x 3
135 x 3 x 3

since I couldn't load the pushup I decided to practice my new set up and shoe
played with a medium false grip but shoulders immediately said no so I obeyed.
I actually played with just a slightly closer the usual false grip (thumb inside the knurling) and it felt strong
further experiments Wednesday
the cues

Lay back
lock knees
push back

3 x 8/8 with 15s

BW 173.2
BF 14.4

Sunday, February 16, 2020

Solid ruck

Good one today. Nice and cool out but not bitter cold. Perfect

50 lb ruck
13,074 steps
5.8 miles
12 laps
10 squat stretches
1:55 min
Last lap :7:30 ( 15 min mile pace)

BW 173.2
BF 14.4

Saturday, February 15, 2020

Experimental Press day, up to 220 miss, then down and up and down, pistols , floor pushup

Well it wasn't a waste of time but pretty frustrating. Decided to use a full thumb grip today on the idea that it would help my lockout. Not only did it not help my lockout it pretty much showed me it's NOT the way to go for the press at all

The three missed attempts at 220 barely made it halfway up and while I felt strong and the weight did not feel heavy on my back or arms it just keep PUSHING OUT IN FRONT!!!



 So  I went down then up and finally switched back to the Reebok Legacy with a 1" heel and that felt the best
But, of course, I was toast at that point.
Always at the end

That I missed 195 out in front on the ramp up told me something was up. Then made it. Then missed 205 the same way. Then made it by pushing back much harder( still with full grip) but it wasn't as fast

After missing the 220 2x I tried it with a false grip but no go.
I went down to 185 for a few reps and it felt good
then up to 195 for a miss . Ack
But on the Legacy shoe at 185 - MAKE.
195 with Legacy and false grip MAKE
205 with Legacy and false grip Almost  make but the miss this time was just fatigue

The combo seems to be the higher heel and false grip

The problem is that I 'give" at the sticking point THROUGH THE HIPS- THE CANOE MOVES WHEN I FIRE THE CANNON

When that happens and I shift back under I usually can muscle it up but it's not right
The heel I think will let me lay back with support and the false grip has proven itself so I don't have to play with that anymore. Lets hope this is it

Press full grip
65 85 105 x 3
135 x 2
155 x 1
175 x 1 fast
195 x X !
195 x 1
205 x X
205 x 1
220 x X x 2
220 x X false grip
185 x 1 x 2 thumbed and false Legacy boot
195 x 1 x 2
205 x almost

19 freakin' total set! I'm beat.

Pistol practice
3 x 5/5

Floor pushups

beat up

BW 173
BF 13.3
W 57.8

Thursday, February 13, 2020

Cool ruckings

It's still cool out but I can feel the spring coming in right behind. Alternated perfect and getting hot

Feeling good and got  solid start. Legs tight so no too fast at first but strong as well so no issues

48 lb ruck
6 laps
6993 steps
3 miles
RPE 7.5
60 min

BW 173.2

Wednesday, February 12, 2020

195 lb press x 12 singles, 24 kg one arm swings 10x10, laterals

The triceps extensions I did on Monday took more out of my triceps than I expected them too, but as I feared as well. isolation exercises, with the exceptions of the laterals and the pullaparts don't help my lifts as they tire out the most important "connector" muscles too quickly.

Well my hypothesis failed but the experiment was a success! They're out!

Could really feel them today during the press, especially during the setup, even though they weren't sore at all. Just too tired.

Everything was tired today and didn't sleep well last night for no good reason. Just a get it done workout.

But still, 12 singles with 195 on a tired day ain't bad at all

Still pushing the bar forward  and I hate to say it but I might just have to go back to the full thumb grip again. When I get to the lockout I need to keep the bar back but locking out with the triceps involves extension which, try as I might to fight it, seems to push the bar forward. Got two weeks to play with it and then back to triple progression on heavy saturdays and speed singles on wednesday.  Time to re inforce that lay back arch I think. we'll see but I'm thinking that will be the plan.

Still have time to make 100 kg before my birthday

65 85 105 x 3
135 x 2
155 x 1
175 x 1 x 3 ( not enough layback and too much forward push!)
195 x 1 x 12 meh
175 x 1 fast!

24 kg speed swings
53 x 10 x 10
5300 lbs


3 x 8/8 20's

BW 173.4
BF 14.0

Monday, February 10, 2020

48 kg One arm swings 10 x 6/6, lying triceps extensions, laterals

 Was a  bit worried I was coming down with something all day but when I got in the gym i was pretty strong. It's weird now that although I fully respect the 48 kg bell and I don't own it like I do the 32 or even the 40 kg in terms of swing height and power expressed, it doesn't scare the crap out of me like it used to.

Like the 60 and especially the 68 kg bells do :)

It didn't feel like it at the time but the height of today's swings wasn't bad at all

Right back and hip were a bit off from saturday's bail out but everything stretched out alright and had to active the right rec fem a bit but it was decent day

One arm swings
16 kg x 5/5 x2
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
120 reps
12720 lbs

Nice thing too that grip was never an issue and power was solid

Floor triceps extension ( an experiment )
35 lb x 10
55 x 8
70 x 6
55 x 8

these felt fine except for the initial pullover off the floor, I think I'll do them on the bench instead

3 x 8/8 with 15s

BW 174.8
BF 13.4

BW 174
BF 11.7 !!
W 59 ( post bath)

best numbers I've had in forever