Monday, September 16, 2019

135 lb press 5x5,Pistol practice ladder,floor pushups , laterals

Swapped out the York olympic bar for the Texas Power bar to see if it would give me a bit more 'bounce' at the start. Really shouldn't at all, even with 225 lbs much less 135 but I could feel a slight difference today and the thinner diameter bar felt better in my grip than last time when it seemed to make it harder to grip tightly
Today, it was easier. I'll take it/

Plan on taking 215 out for a ride on Saturday as I will be in Croatia teaching an  SFG the next week and will miss training and I'm sure it will take me a few weeks at least to get back to the strength I'm at now so why not. Everything's been a PR lately at high weights so I should be able to get 215 on the books

Timing and technique felt spot on today
 Press

65,85, 105 x 4
135 x 5 x 5 all paused

very very solid

Pistol practice ladder
1/1 x 4
2/2 x 3
4/4 x 3

Floor Pushups
2 sets of 50
1 set of 51! PR

wow these felt great

laterals
3 x 10/10 with 15s
strongest ever

BW 173.2
BF 12.3!

Sunday, September 15, 2019

Fast steady state ruck. Autopilot.

Great ruck today. All systems were go. My legs felt loose, strong and fast and held up that way for all twelve laps!
I expected them to start getting heavy after ten but no problem. Haven't felt that in forever.

And I basically hit auto pilot right from the start and just cruised it in

As always it helps it was cool and overcast with a light breeze. Perfect for me to go harder in as well.

Just a really nice ruck and the pace was solid for all 12 laps

Didn't take a test lap and not sure I'm going to anymore. It forces me into a gait that's really not normal  and I don't think I could ever maintain for more than one or two laps tops. If I want to concentrate on speed I should concentrate on getting the 12 lap time lower as I can

We'll see,

48lb ruck
12 laps
10 squat stretches
1:50 min !
RPE 6.5 !

BW 171.2
BF 13.2 ~

the beard at 10 months in!

Saturday, September 14, 2019

190 lb Press 4 sets of 3, 1x2 3/4, 1x2 PR! 24 kg speed swings, laterals



Pretty freakin strong today. The fix to unracking the bar worked for not taking my biceps tendon out at the start and everything else worked well; including my mind and my self talk! Got out of position a bit on the third rep of the first set and only got 3/4 but it didn't stop me from getting the next four sets of three

The last sets lockout was iffy so I took another set and got two.

It was just a year ago that I missed this weight for a single and now I'm doing triples and 16+ reps in one workout with it! I'll take it



Press
65,85, 105 x 3
135 x 2
155 x 1
180 x 1
190 x 2 3/4
       x 3 x 4 sets
       x 2

24 kg speed swings
5 reps every 30 sec
150 reps
RPR 7

pretty strong and explosive today. cardio strong

Laterals
3 x 8/8 with 20's

BW 171.2
BF 13.8
W 57.2

Thursday, September 12, 2019

Heat lamp ruck

Ah, another nice 90 degree ruck under a scorching heat lamp sun. ack.  But the good news was that I felt great and despite  just enjoying one second of it other than being able to walk, my legs and lungs felt great and it wasn't that hard to keep the legs going.
If I could have just had that heat lamp off my face.
Having to wear a hat to keep from getting skin cancer on my scalp and nose doesn't make it much easier too.
Have I complained enough?
It got done and I felt good.
That's plenty

48 lb ruck
6 laps
55 min
RPE 7

BW 171.8
BF 13.9

Wednesday, September 11, 2019

60 kg One Arm Swings 10x5/5,wt pushups, waking lunges, laterals



I wouldn't have given two cents for todays workout given how I felt 24 hours before. My traps neck and upper back did not like those close floor pushups nor my left biceps tendon the 15 presses I did before figuring out what not to do to inflame it.

Not a great nights sleep and weird nervy pain throughout. Great.
But I think it was just my body seeking neutral and bouncing around trying to find it as I kept feeling better and more "square and plumb" as the day went by and by time I got to training I felt great with NO joints talking to me at all!

So freaking weird but I'll take it1

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 4/4
48 kg x 4/4
60 kg x 5/5 x 10
100 reps
13,200 lbs
RPE 7.5

Left wrist and shoulder were FINE! Perhaps the best in forever and grip was no issue at all! Left TFL and right glute were 100% normal as well. So weird.
AND the Reebok Legacy shoes were perfect too

First time swinging the 60 kb in them and they made me feel like I was glued to the ground. Crazy stable and the heel height is literally ideal. Balance is great and quad activation and lumbar curve is just where I want it
Couldn't be happier
Plus it makes me an inch taller ,lol
Wt pushups
bw x 10
53 x 10 x 3

shoulder was fine,. going to use these on rep days as well as weight. no more floor for ahile

Walking lunges
3 laps

BEST my knees and hips and quads have felt doing these in months! so freaking weird

I did start 7-8 benzoflavone adaptogen two days ago and I wonder if that's making the difference?

I've used it and like it before but it's been months.

laterals
3 x 10/10 with 15s

BW 172.8
BF 13.9

Monday, September 09, 2019

135 lb press 6x5,pistol practice, parallel floor pushups, laterals



 I KNEW there was another piece of the puzzle and I thought it was about 'laying back' on the descent on these paused reps but it was earlier in the chain than that.
I realized that one thing I was doing wrong with rep set press was letting my elbows drop a bit on each rep and or the first max rep.
SO I decided to really focus on that; on swiveling my elbows up as I unracked the weight and on each rep prior to pressing.
But that's also's what caused all that bicep tendon grief on Saturday it seems and it started back up today with just light warmup weights

Then, I realized I had been down this road before last year when I was in the other rack and the problem was just that, leading with the elbows. SO I cut that shit right out and the rest of the sets went fine. Just a strong lack back and then press

The only thing harder than figuring something out is remembering to do it!

65, 85, 105 x 3
135 x 6 sets of 5 ( two single rep sets as false starts til I realized the technique problem)

Pistol Practice


3 sets of 3 like this above. these are feeling better all the time and I do like this front/stick self spotting.
First time doing this in the reeboks and they were perfect.

Parallel pushups on dbs on floor. close stance
35
35
30

whew! this COOKS my triceps and doesn't work my shoulders so much. PERFECT! The close hand space helps too. Wider on Wednesdays

Laterals
3 x 8/8 with 20's
strong! wrist better

BW 172.8
BF 14

Sunday Ruckings

Nice and cool out this morning and it started off just fine. The first hour was strong and crisp but then the legs got a bit heavy and it got hotter,not the strong finish I was hoping for. Ended up saying hi to too many neighbors and had to hustle to get the 12 laps in in the two hours. Ended up with less squat stretches as a result

48 lb ruck
12 laps
6 squat stretches
2:00
last lap 7:02 !! dammit!
RPE 8/9

BW 171.4
BF 14.5

Saturday, September 07, 2019

187.5 Press 3x3 PR, 185 x 2x2 , 24 kg speed swings, laterals



Well this went perfectly! The shoes made a huge difference and that translated to the strongest press position I've ever had. Gave me a lot of confidence too
Going to pauses and triples only worked too
The only thing I have to change now is the descent after each rep- I have to remember to lean back a bit first, as if I was going to do touch and go reps, or my left biceps tendon yells at me. But, other than that everything went the best ever!

Press
65, 85, 105 x 3
135 x 3
155 x 2
175 x 1
185 x 2 x 2
187.5 x 3 x 3

this was the plan, if 185 went easy go up to 187.5 for a pr. and didn't have to grind on any of the reps! that's a first

Next week up to 190 for trips


24 kg speed swings
30 sets of 5
150 reps
RPE 7

the shoes worked perfectly for these too, which had me a bit concerned. Got my onto my big toe without having to force it at all, AND could get back to the heels for the lockout. Perfect. Except, the heels are still silver, lol :(
Laterals
3 x 10/10 with 15s strong too

BW 171.6
BF 13.1