Sunday Ruck; Strong , Fast , Heavy and Easy

Well this was a nice shocker. Started out strong and easy and stayed that way! Legs felt light, the pack felt like and each lap was seriously fast. Best ruck ever. Pack weight was 48 lbs and felt like my walking posture was the most upright ever.

Timed my 11th lap at 7:45 and I don't think any of the others were slower, probably faster. Just one of those good days :)
So nice when that happens.
Wore the combat boots and they worked great too

Ruck
12 laps
48 lb ruck
12 iso squats
15,160 steps
1:55 min ( including walk to and from park)
PR

bodyweight 163.2 lbs
Going to re tool my press tomorrow and play with Rippetoe's Oly style start. See how that works
Plus my new Oly shoes are due in too, though I doubt they will arrive in time for the workout

datsit
neverquit

32 kg One arm swings, 32 kg belt squats, horiz bar pushups, leopard crawls

Good to be starting to feel strong again,always amazing how much the top end even a short layoff can cause. It comes back quickly but man it disappears quick as well
After how heavy the 24 kg felt on Wednesday it's good that it felt light today. Today was a solid workout; speed power and endurance all felt good. And since this is the test weight that's a good thing,

One arm swings
16 kg x 5/5 x 2
24 kg x 5/5
32 kg x 10/10 x 10 sets
200 reps
14,000 lbs

this wasn't bad at all good power throughout.

Belt squats
32 kg x 15 x 4 sets

these went very well. was able to keep chest up the best ever. definitely improving

Horiz bar pushups/feet on bench
15, 14, 13, 10

done very slow and strict. also getting way strong, last reps of the last set were pauses too at bottom

Leopard Crawls
3 laps of 50 ft

hard, as usual but done :)
 full weight ruck tomorrow! back to the yoke, literally

datsit
neverquit

Thursday Ruck

Recovery good from yesterday. Most of the work in the glutes and legs. No back involvement at all Perfect :)

Today
39 lb Ruck
5000 steps
60 minutes

nice and hot out.

Shoulder responding well to the waiting out the tension wall stretch done in grease the groove fashion all day. Just had to find the right version of this to try. This is working out well

ok rest day tomorrow then 32 kg swings on Saturday

datsit
neverquit

24 kg Swing Vo2 15 min, walking lunges, parallel pushups, leopard crawls

Back to work.

These weren't that hard but I expected it to be easier, frankly. I hit all the sets on the 15 sec mark but I had to start double breathing around the 8 minute mark, which surprised me. I was ready to go longer into the recovery time but it wasn't necessary.
Trying to keep peak acceleration up was the hard thing. Even the 24 kg gets heavy when you get tired.
Still, all in all a successful workout with this.
I want this day to be about speed so I'm wondering do I cycle the weights ( i.e 20 ,22, 24 kg) or just the time/sets ( 15, 17 20 minutes) ? Only time will tell I guess and for now we'll try to up the time each week the re cycle.
Just an experiment

Swing Vo2
24 kg
15:15
10 reps per set
30 sets
300 reps
15,900 lbs work

I was breathing like a freight train towards the end . sounds terrible but it's the best way for me to get enough O2.. I remember breathing like this when I was climbing hills on my race bike, too. :) Feels about the same. Ack.

Walking Lunges
4 laps of 40 steps

these felt excellent today, especially after the swing torture. balances out my leg tension too; this is quads the swings hips and hams

Parallel bar pushups
15, 15, 14, 12

these were solid too

Spent a lot of time today stretching my right arm overhead statically for long periods as well as doing lots of little PNF type rom stuff with bodyweight as well as very light object ( 2 lbs) Not moving it much hasn't helped so I'm going to move it a lot

Leopard crawls
3 laps of 70 ft.
these felt strong for the first time in forever. about freaking time!

Light ruck tomorrow. Looking forward to it really missed Sunday's hike

datsit
neverquit

100 Lb Military Press 5 x 3 Pr. Barbell hacks, floor pushups, sled pull

Well right back into the mix after a very good weekend at the StrengthMatters summit. My talk went over very well and it was actually great fun, with the powerpoint to really help make the events I was talking about real,and come alive

The rest of the presenters and weekend was actually very very good and I learned a lot and had a great time as well. A very diverse and eclectic bag of information and people for sure got their monies worth!

Not much activity for me and not being able to really stretch out my shoulders well took a toll by this morning. Luckily they opened up fast. I can get my knee and hips opened well on the floor but I really need a stick and a bar to hang from ideally, and a trx is possible.No biggie but it always amazes me how tight and stiff I can get from doing nothing! it's not like not moving is an option.

Luckily today was no volume but it was overhead work. Getting the shoulders overhead at work all day helped a lot

Didn't know how I would feel either but I just kept putting weight on the bar to see how things felt and ended up at 100 lbs, didn't remember my pr but looking back it was just 3 sets of 3. 5 x 3 is a a decent pr!

Military press
 stick x million
bar x 5 ,3
65 x 5
75 x 3
85 x 3
100 x 3 x 5 PR

this is a very interesting take on the military press by mark rippetoe


not sure i like the fast start technique for me but it's interesting indeed.

Barbell Hacks
35 x 15
55 x 12
65 x 12  x 4

now these burned, lol!

Floor pushups
 15, 14, 12, 10

varied the hand width each set getting close for three then back to regular for the last. Tri's are cooked!

Hip sled
105 x 250 x 4

ok body is feeling more normal now:)

stretch out again tomorrow and get ready for Wed and 30 sets of 10 with the 24 kg

datsit
neverquit

Thursday Ruck 47.5 lbs

Since I'm out of town this weekend at the StrengthMatters summit I decided to use the full weight ruck for today's short one. It wasn't easy, especially after yesterdays work. But it got done.

Ruck wt 47.5
one hour
7276 steps
Continuous , no iso squats

this was tough. very hot and was sweating bullets. this will take some adaptation. the lowas continue to fit better every walk very solid pace with Tracy along as well. This heat training is important as I know the Ft Bragg ruck will be in summer and hot as hell.

I am NOT heat conditioned at all of late. Haven't done Bikrams in many years. that did help. as well as being 147 lbs ,lol

90lb Military press, barbell hacks, floor pushups, sled

Solid one today. Moved up to 90 lbs right and schedule and still got a strong 5 x 5. Could have done more sets but am still feeling a bit tired and over adrenalized so now is not the time to push anymore. This was just a solid, workingman style workout and the numbers were still good. The time change is not good for me and I still feel a wee bit jetlagged. Amazing what consistently waking up at a bad time can do to you. Not a big problem but definitely not optimal

Mil press
stick x million
bar x 5
65 x 5
75 x 3
90 x 5 x 5

Barbell Hacks
35 x 15
55 x 12 x 4 sets

these are strong but legs are definitely tired. Might have to re arrange the leg schedule soon ; as I get stronger and do more loads I have to wave them more I think. It's coming up, all the leg work is deeper and heavier and for more sets and reps.
they need to be a bit fresher.

Floor pushups
15, 13, 12, 10

VERY solid shoulder working well

Hip Sled
250 ft x 4 laps

not bad considering how tired my legs have been.

Ok a day off then probably some kind of 28 kg swing work on wednesday. even if I do 8 minutes it will give me a solid idea of what my condition is for a 32 kg swing test when rested. Do have the Summit this weekend so it's probably not a great idea to trash myself too much :)

datsit
neverquit

Sunday Ruck steady and slow

As is usually the case after a beast swing workout the next day's ruck is slow and hard. Nothing sore(especially my lower back) validating my theory on the oly shoes for swinging, again. But the calves, thighs and glutes were pretty tired for the first 8 laps then just plain beat for the last four.

This is basically "pre- exhaust" training, ala the old bodybuilding technique of doing isolation exercises before compound ones to really target a muscle.Pretty much the same here and by the last laps it was as much a mental exercise as it was physical.

Just put one leg in front of the other.:) Don't quit and , towards the end don't even stop because it makes it harder

Got my iso squats in about 9 sets as some sets it was just easier to keep moving

47.4 lbs ruck
twelve laps
two hours 10 minutes
17,300 steps! must have been walking with small strides

time to roll and stretch out and a hot bath!

presses tomorrow

datsit.neverquit

48 kg One Arm Swings ( 150 reps), 48kg belt squats, horiz pushups, crawls

this is last months 48 kg set without Oly shoes


Interesting workout. Not feeling very fresh as left QL got a little wonky after greasing the groove the last two days with horiz TRX rows, My shoulder feels really good but my ql for some reason was tight so it wasn't a great night's sleep

Still had my mind on 150 total reps at 5/5 focusing on power drive and acceleration since we are doing so many reps on the other day. Didn't feel weak but it took forever to warmup even though it was pretty warm in the gym as 8 am already. Summer is here it seems, forgetting spring again.

Of course, if we don't get some rain soon it will matter not at all :(
Plus, the was the first time in Oly shoes with this weight. took awhile but definitely felt my glutes and legs getting tired not my back so that's good.

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 5/5
40 kg x 5/5 ( not great jumps not really warm yet)
48 kg x 5/5 x 15 sets
150 reps
15,900 lbs work

Every set after ten was a "wait and see if this is the last one" but it worked out. Finally got 'warm' at set 8 .lol

this is the last time I did 48  kg for a pr of 154 reps in 11 sets of 7/7

Belt squats
4 sets of 10 48 kg
these felt very solid and standing on the plate was perfect.getting good ankle and knee flexion here.



Horizonal p bar pushups
4 sets of 13, 14, 15, 15

shoulder felt great, these were solid

Leopard crawls
3 sets of 60 feet. feeling much better than wednesday.

ok not bad at all. Glad things finally warmed up.
big ruck tomorrow then we'll what happens Wed. Scheduled for 28 kg swing test but not sure I should do it this close to my presentation on Sat. Should be ok but we'll see how things go with presses on Monday.
Always another day to train!

datsit
Neverquit

Thurday Ruck strong and fast

Not too banged up from yesterday. Hamstrings more sore than expected and shoulder was tight on wakeup
Had a full hour+ for stretchout and that helped a lot. Did some hanging rows from the TRX and that seemed surprisingly good for the shoulder. did another 3 sets throughout the morning and it felt very 'right'. Will continue.

Decided to work the shoulder's ROM more aggressively throughout the day as well and spend WAY more time with my arm overhead any way I can. Lots of arm lifts in every angle that I could think of focusing on moving from the shoulder blade and not the hand.
It seemed to have helped as well. We'll see,

Did two sets of 3 minutes passive waiting out the tension , It worked 'so so' but perhaps it will get better.Also spent time hanging from the pullup bar and that was obvious I haven't been doing enough of it! Could barely get my heels to the ground and I used to be completely flat footed!  LOTS of tightness in ribs serratus, abs, etc. Time to get back on that too



Ruck
one hour
6 laps
37.4 lb pack

solid pace around 8:15  per lap. Boots are wearing in fine and feet didn't hurt at all. Solid walk

Snatch vo2 35 sets, walking lunges, parallel pushups. crawls

Just not quite there yet. Slept much better last night and feel almost un 'jet lagged' but my body wasn't quite ready for this much speed with my arm overhead. I haven't been stretching out as much overhead because my shoulder feels better just day to day EXCEPT when it has to go overhead.

I thought it might translate ( feeling better) to a better overhead position today but it was not to be.
The workload ( 35 sets of 7) wasn't bad it was fighting my OH position that was. Just need way more time in AND I think I have to adopt a 'waiting out the stretch reflex" approach, as I did with my knee, to the shoulder with a lightly loaded bar.

Of course it could just be a bad day :)

Snatch vo2
15:15
16 kg
35 sets of 7
245 snatches
8820 lbs

Used double breathing for the first time in this and it definitely made it easier except it was harder to focus  on the actual snatch technique or the count. I actually think I need to go back to low rep snatch work and hammer out technique here and focus on the swing vo2 for the workload.

Walking lunges
4 laps of 40 steps
pretty strong actually and the knee's touched grass almost every rep

parallel bar pushups
14, 12, 11, 10

shoulders were cooked

Leopard crawls
3 laps of 50, 60 70 feet

tough as always

ok ruck tomorrow then Beast swings on Saturday

datsit
neverquit

85 lb Military press,lying triceps ext, barbell hacks sled pull

Hard one today. I truly hate Day light saving time. I get up at 4 am and to me, standard time  is the REAL time. Because 4 am is early morning and I can deal with that. THREE AM is middle of the frickin' night and when we switch to DST it's the middle of the night for me and it sucks every year
This was no exception.
I just got done with jet lag ,lol
But I put my big boy pants on and got it done. It wasn't pretty but it got done.

Good news is that I felt great, physically this morning after the weekends training, just brain tired.

Mil Press
 stick x 3 x 10
bar x 5
65 x 5
65 x 3
75 x 3
85 x 6 x 5

strong but head not into it.overall solid and it's nice to know I can do this weight with good form now with out complete focus. a good sign and overhead position decent


Lying triceps ext
45 x 15 x 2
55 x 10 ( too much ?)
45 x 12 x 3

this was bothering my shoulder. Might have to go back to flat pushups or another tri move

barbell hacks
75 x 15 x  4 sets

solid but just tired and just getting through it.

Sled pull
102 x 250 ft x 3 laps

datsit I'm done. Nap and food time Snatch vo2 on Wed and I have adapting to do

neverquit

Sunday Ruck, strongest ever

Two things, when you substitute a weight in your ruck, weigh it first.
Two, you just never know when you're going to be very strong.

I subbed out 10 lbs of kitty litter for a ten lbs plate. The second back of litter was making the pack too bottom heavy so I put the plate in a pouch very close to my back in the ruck. It made it much more carry-able.

Also,my lowas definitely loosened up and felt the most comfortable yet. They aren't supposed to need breaking in , but as light as they are they are still a real hiking boot and were way stiffer than my combat boots the first four times out. Much better today and I can see how they will adapt and shape to my feet.

And the ruck walk was my strongest ever. I didn't get a chance to stretch out due to day light saving time so I just geared up and got going but I was strong from the start. Legs felt good, back was awesome ( swinging with the oly shoes has had a great effect on my back as well) and each lap was FAST

I timed the 6th lap and it was around 8 min even without even trying. Last lap was 7 :43 easy

Also ten iso squats for 30-45 seconds each. strong too.


But when I got home and weighed the pack it was only 44.8 lbs!!!! SO I weighed the 10 lb plate : 7.8 lbs!!! shit.
Now I don't think the extra weight would have made that much of a negative difference but it pissed me off.
Added in another 2.5 lb plate that actually weighs 2.5 lbs Back up to 47.4 lb of last week

Plenty of time to walk more and heavier :)

44.8 lb ruck
15,891 steps
two hours 5 min

good stuff presses tomorrow

datsit
neverquit!

40 kg One Arm Swings( 132),40 kg belt squats,parallel pushups, crawls

We had a visitor today to Stones, an old friend and training partner and everyone showed up so it was a five man rotation. I wasn't worried at all about the extra rest: I was ready to go heavy and slow! After all this swing test, met con max vo2 and swing vo2 work I was ready for some heavy stuff with lots of rest between sets!

Somehow we ended up finishing earlier than ever but it was grand. My pr is 10 sets of 7/7 but I decided to take the edge off with just 6's and it was strong. I could have done 8's for sure but I need to back it up a bit.

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 6/6 x 11 sets
132 reps
11,616 lbs  not bad work load at all

it was strong,light and easy and I'm definitely adapting to, and digging, swinging in my Oly shoes. When I finished the workout my legs and glutes were pumped and my low back felt great. The heel gives me just 'that' much more anterior tilt and I need all I can get!
Can't wait to get my new Risto's next month , they should be great! Just like these but in black with white trim

Belt squats
40 kg x 12  x 4 sets

these went great! stood on two 20 kg plates and got just that extra depth I was looking for. These are definitely back in the mix. Need the leg work and tomorrows iso squats take the place of the goblets no problem

Pushups ( parallel bar feet on bench)
13, 12, 11, 10
best I've done them. shoulders felt great

Leopard crawls
3 sets of 60 feet

good finisher but sometime I 've got to do these when I'm not beat already!

ok dats it. two hour 47 lb ruck tomorrow

neverquit

Thursday Ruck 37lbs 6 laps

Tracy and I are now on a thursday ruck schedule and we're back on track. A bit hotter than warm this afternoon and I remember how not heat adapted I am currently. The weight felt good but not light and the lowas were still feeling a bit stiff.

Had an easy 5000 steps in before the start and my feet felt good in the ruck but I can definitely tell things are more fatigued than at the start of my sunday walk.

Yesterdays met con work didn't help but as we are back on track it soon should be getting easier

37.4 lbs
6 laps
60 minutes

datsit. tomorrow is full on rest day and then 40kg one arm swings on Saturday. Good to do something heavy and SLOW!

neverquit

24 kg swing Vo2 30 sets/10, walking lunges, pushups, leopard crawls

I'll be honest, this one had me a bit worried. Last week was hard so I knew this week would be much harder although I didn't really know how much. Turned out, a lot. BUT as I suspected at a certain point the extra weight of the bell makes it easier to load the back swing fast enough to get a powerful up swing without more effort.

Where the intersection of that help from gravity and the effort to produce the upswing diverge I don't know but today wasn't it.20 sets ( the actual test 200 reps) wasn't that bad, in retrospect. But the next 10 were pretty stinkin' tough. Bell height seemed good.
Doing this with the 24 kg will be hell for me, that's for sure. But I'm taking my time building up to it AND all the heavier stuff I have been doing is definitely paying off-I just don't see( or feel) that the 24 kg is heavy anymore so it's much easier to "throw it around"
I was actually double breathing the last 5 or so sets and the back is fine.
Grip was fine,lower back was fine, but the cardio test was serious. Having a real countdown clock to work with helped immensely; not knowing exactly when to start the next set was tough last week. I tried to "go" on the 12 or 13th second and it worked well. Just bend down and start.
I definitely like the Oly shoes as well. Better hinge, stronger ascent and balance overall and LESS on my lower back.
SERIOUS overall leg pump, too. :)


Feels like I get a better balance of hips AND thigh in the movement
 16 kg x 5/5 x 2
20 kg x 5/5

24 kg x 10 x 30 sets every 30 seconds
300 reps
15,900lb work

Walking lunges
4 laps of 40 steps

this seemed positively easy after what I had just done. legs were solid.

Horiz bar pushups,feet on bench
15, 14, 12,10

I like this angle. strong.

Leopard crawls
3 laps of 70, 60, 50 feet

always a tough finisher.
glad that's over

datsit
neverquit

75 lb Military press, triceps extensions, barbell hacks, sled pulls

Starting my press cycle over again at 75% of max, which is a convenient 100lbs :) easy math. Fives would have been too easy so I went to  six rep sets which weren't hard either. haven't pressed in two weeks so it was a little slow start, plus I am still a bit tight from getting thrown right back in the volume mix but hey, it's no big deal

Mil Press
 stick x 10 x 3-5
bar x 5
65 x 5
75 x 6 x 8 sets
54 reps

Lying triceps bar extension
35 x 12 x 2
45 x 12 x 4

decided to do some isolation tricep work as two pushup sessions per week is probably good right now, especially as the press work goes up too. We'll see how these go might have to vary the exercise every so often

Barbell hacks squats
55 x 12 x  2
65 x 12 x 3
75 x 12

these went great. legs actually felt strong, not tired!

Sled pulls
102 lbs x 250 ft x 4 laps

actually made four laps today haven't done that in awhile

ok lots of rest to get before wednesdays swing vo2 with the 24 kg!

datsit
neverquit.

Sunday ruck; 47.4 lbs and heavy as she goes

This was tougher than expected. Got a good night's sleep and got started earlier than usual. Nice and cool at the beginning and the first five laps were excellent. That last 7 not so much fun :)
First off the pack felt heavy and it was, 47.4 is a PR and I didn't think the few things I added weighed that much but I don't think that was the issue. I'm just a bit tired from coming back from travel and the first weeks true training again.

No worries, it will push me back to condition fast but it's my 58th birthday today and there was no way I was not going to get all 12 laps. Not today :)
Nothing hurt but everything was just tired. Definitely not a reason to quit
ok

12 laps
10 isometric squats
47.4 lbs
15,000 steps
Two hours ten minutes

that much closer to the Ft Bragg GoRuck Challenge weight of 55 lbs Still have a LONG way to go but that is the point.

The main focus today was not losing focus; not getting mentally distracted by the effort and just staying in the groove. One step at a time, one lap at a time, breathing, moving fluidly, pose walking and letting gravity help me.

Two hour moving meditation.  That's the idea

datsit
neverquit

32 kg One arm Swings,Belt squats, horiz bar pushups, crawls

First heavy workout back and it wasn't too heavy, but my cardio was rough. Strange how one week could make a difference but it seemed too. Lots of walking but not much kb swinging :) Oh well, Im back and I was feeling better already by the end of the ten sets

Also wore my Oly shoes today and they seemed good. Don't know what was off the last time but they made me feel even better balance and power throughout the whole stroke. Keep experimenting with them.Felt like I could sit back more with better balance and get a stronger quad lockout at the top

One arm swings
16 kg x 5x5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 10/10 x 10
200 reps
14, 000 lb work

three of us working fast but it was no where near ten minutes, lol

Belt squats


decided to go back to belt squats for awhile. Love the goblet squat but it is much more of an arm move than a leg one. Wore the Oly shoes here too and there worked perfectly. didn't worry about my torse position at all just the ankle and knee flexion

32 kg x 15
36 kg x 15
40 kg x 12
          x 10

took the bell up a bit higher on the second set. I was touching the floor too early not enough depth. this was right position but bell was too high in the crotch :)

Horiz Pushups
14, 12, 10, 10

medium hands and SLOW range of motion both eccentric and concentric really working tri's. shoulders fine

Crawls
3 laps of 70 feet

Beat! Need to add in some tricep extension next week somewhere in the routine. Kb floor ext or ring extensions. just some isolation move.

ok back to a serious 47 lb ruck tomorrow. roll, stretch, hang and rest!

datsit
neverquit

Light Ruck

Getting back on track. Pretty sore from yesterdays dive into the deep end of the pool but that's no surprise. I was getting sore from not training anyway :) I thing sitting at my computer makes me more sore than heavy swing training too

36 lb ruck
6 laps in 50 minutes plus walk to and from park
total 60 minutes
Wore the Lowas but my feet were still more tender than they are Sundays with 10 more lbs and one more hour of work! Must be from standing on my feet for 7 + hours before I start.The combat boots however might be the best boot for this. We'll see Sunday.

ok back to it Saturday with some 32 kg one arm swings in sets of 12/12. I think I'll up the rep goal with this bell to 15/15. That should make sets of 10 much easier :)

Decent stretchout this morning

datsit
neverquit

20 kg swing vo2, 30 sets/10, walking lunges,horiz bar pushups.leopard crawl

 Second day back after a six day trip to the UK for my first ever Body Maintenance course and a Lats workshop. Great great trip but it was pretty much nonstop the entire time. London was freaking cold and I was freezing seemingly every moment except for sleep time in the hotel :)
Not much working out, which was the plan but a ton of walking and lots of body maintenance. At least on Saturday.

Plane trips and sitting in general for 15 hours always takes a toll but I've seemed to bounce back fairly quickly this time.

First workout back and since the StrengthMatters KBCert was announced and the subsequent 10 minute swing test I thought I better start focusing on this instead of just a 5 minute test with the 40 kg. This is a different animal.

As much as I hate the 5 min energy system I hate 10 minutes even more. But well see definitely has to be trained for and no time like the present to start, so snatch goes back on the back burner for a month or so

Swing Vo2
16 kg x 5/5/ x2

20 kg x 10 x 30 sets
300 reps
13,200 lbs
16 min 16 sec

this was not that bad but we were over time. the key thing here is having a timer right in front of me. We went I go you go but obviously we were off especially in the first half
Next week we will use the 24 kg and sneak up on this bad boy
We'll still stay with the heavy one arms on saturday cycle as I think being able to keep the volume up there will make the 32 seem much lighter than if its the heaviest thing I train with


Walking lunges
4 laps of 40 sets

legs are tight from not bending them enough ,lol but they got better

Horiz pushups
4 sets of 12, 12 10, 10

good to get back to these

Crawls
3 laps of 50 feet

these kicked my ass. Even though I'm not feeling jet lagged not training doesn't make me stronger but weaker. I'll be back soon though.

datsit
neverquit

100 lb Military press 3x3 PR , CB arm casts, floor pushups, hip sled

Solid day today. Early day at work so I got plenty of stretchout time before the workout, always a gift to have. Not that tired from the weekend's training but it was still there. Feet held up perfectly with the boots, too. Legs tight but stretched and rolled out pretty easily

Military press
stick x 10 x 3
bar x 5 /3
65 x 5
75 x 3
85 x 2
100 x 3 x 3 PR first time with 100 lbs on bar!
        x 2 x 2

this wasn't that bad and I actually thought I had done 100 for a single before but it looks like I haven't/ Of course 95 lbs for  5x5 should make short work of 100 and it did, but it still had to be done! I could have done more reps too. Shoulders were a little achey but warmed up well

One arm club casts
10 lbs x 10/10
15 lbs x 8/8
           x 10/10
           x 12/12

these are feeling better. first set right arm was iffy but it also warmed up
.these are so tough on the grip and the  wrists!

Barbell hacks
55 x 15
75 x 12 x 2
65 x 20

Oly shoes on floor very solid and serious lower quad pump

Floor pushups
15, 12, 10, 10

close hands  deeper ROM too

Hip sled
102 lbs x 250 ft x 4 laps

finally got the fourth lap in. Last organized workout until I get back from England, I need some deloading and I'll have a full day of rolling, stretch and hanging out with my BodyMaintenance course. JUST what I need too,lol. It will be great fun

datsit
neverquit

Sunday Ruck: 46 lbs and two hours, plus Lowa boots break in test

Decided to give the Lowa's the deep end of the pool test and use them for the full weight, full time ruck this morning. I did promise Tracy that if I felt any issues with my feet I would come back home asap and switch out.

No problem fulfilling this one, I don't need any problems with my feet next weekend in UK. But I had a feeling things would be just fine and they were better than fine.

I was tighter and more sore than expected from yesterday's workout ; I got in a decent stretchout first but opted for slightly more sleep instead of more stretch. Not sure if it was a good tradeoff as sleeping too long makes me even more stiff:)

Pack weight was 146.5 and things started off slow, literally and figuratively

My calves and glutes were just tired and slow to warm up. The boots felt great molding to my foot very well right off the bat although they are definitely stiffer than my combat boots. But I could tell they would give more support as well

I timed some first laps at they were only at 8:20 or so, faster than they felt and by lap five things were loosening up well

Did my iso squats each lap as well and I was deeper today than I have ever been in my life! I wish I could have gotten a picture but these were the best iso squats I have ever done, knee ROM is really coming along these last 3 weeks and that makes me very happy.
I took the stance out a bit and that helped with depth too.

Laps 8 and 9 were timed at 8 minutes and things felt great although halfway through lap 11 I actually stopped, took the boot off and checked the right foot as something felt strange. Stretched out the toes and things were fine. Finished twelve laps in 2 hours. Last lap was 7:50 /

16,797 steps

First time ever I felt like I could keep going after the two hours a good sign and probably due to the increased support from the boots ( less overall body work)

Presses tomorrow and then off to London for the first time and the first ever BodyMaintenance workshop. Very excited

datsit
neverquit

24 kg One arm swings, 36 kg Goblet squats, parallel bar pushups,crawls

This was the light workout but I am beat.Perfect time to take a trip and re set the body. The schedule is working out perfectly but the last few very heavy weeks, between the bells, the extra ruck weight and the extra ruck is catching up.
Step back rather than fall off

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 10/10 x 15 sets
300 reps
15,900 lbs work ( not bad at all )

I tried the first few sets with the Oly shoes but it didn't feel right so I went back to vibrams. No worries I wanted to keep some barefoot work in the mix so this is perfect. I don't know why they work better for snatches but not swings but it doesn't matter.
That it does and I've figured it out is all that counts.

Really focused on keeping the power as high as possible on each and every rep on each and every set. I swung the bell higher than usual, on purpose. Wanted to really milk the range of motion as much as possible. More work, Still keep the shoulder packed and connected to the scapula.




Goblet squat
24 kg x 5
28 kg x 3
32 kg x 3
36 kg x 3

these felt solid and I could have gone up to 40 kg but my chest, shoulders and arms said not too so I listened. Best set with 36 kg ever

these felt so solid

parallel bar pushups
4 x 10, 11, 12, 10

feet on high bench. best pushups of late for sure done slowly with solid lockouts and stretch at bottom. shoulders good!

Leopard crawls
3 laps of 50 feet

ok now I'm dead

Big ruck tomorrow in my new Lowa renegade boots, can't wait

datsit
neverquit

36 lb Ruck

6 laps
8 minutes per lap
36 lbs ruck
hot and sunny lots of sweat
10,000+ steps

36 lbs is heavier than 30 :)

this was good but I think my old black magnum boots are not the right ones for any kind of weighted walking anymore

Snatch Vo2 50 sets of 7, Walking lunges, Horiz Pushups,leopard crawls

This should have been easier. I was rested, hydrated, stretched out, etc., etc. but it was tough! I've done this and more many times on my own but training solo today was extra tough. got it done but it was not anything close to fun, and, towards the end I was making more noise than a mule being dragged up a hill it did not want to climb :)

I am very very happy though with my overhead positions on both the left and especially the right, arm. The oly shoe heels is definitely making a difference and it will stay. I am going to do my Saturday swing workout in them as well as see how that goes.

I ignored the instinct to wear them years ago in my squat. I won't make that mistake again. I do need, and want to do barefoot training but there are other opportunities for that. These moves are as much about performance as they are just corrective isolated strengthening.

Really working on my heel to glute on my left knee and it is finally making progress again. Close to 2 inches away where as a month ago it was 4 or so. Just more time in the couch stretch and more single leg rocking as well/

Snatch vo2
15:15 ( on the clock)
50 sets of 7
350 snatches
 12,600 lbs
16 kg

Actually I was beginning to doubt whether I would ever reclaim this overhead position again but the last two workouts have made me believe again.
Strangely enough I did some Z health work with Jordan Vezina two weeks ago and it seems to have made a big difference.
Leg hip circles. who knew? lol

sets in the 30+ range


I actually didn't want any more video as I was suffering pretty bad and knew it was just going to get worse :)
focused a lot of really pushing DOWN through the floor AS I punched up into the snatch. I have to keep the quads tight or I lean back too much at the end.

walking lunges
4 laps of 40 steps

ouch. this was tough too. HR never really came down

Horizontal bar pushups
10, 9, 9, 9

shoulders were pooped!

Leopard Crawls

3 sets of 60 feet- barely. stick a fork in me, I'm done.

 Glad that is over! Next week I will be in England for a BodyMaintenance and lats workshop seminar so all this work has peaked at precisely the right time. Take a down week and start the re build over
80 sets of 8 seems like a Galaxy away but I will keep chipping at it! 50 sets of 8 that is. 80 sets - never again!

datsit
neverquit

85 lb Military Press, Arm casts. barbell hacks, floor pushups. hip sled

This went VERY well. A strong day. Gravity was in a bad mood for a change. Especially after Saturday's big swing Pr and a really rainy ruck yesterday. Woke up feeling like my legs and back had done nothing special at all.

And, isn't that the goal : "a back of iron and legs that never quit" ? Yes indeed it is.

Bodyweight was low this AM too 161.4 and my hydration was solid 57.5 %.  Had  a full hour stretchout this am and got upper and lower body done. What a gift.

Military press
stick press x 3 sets
 bar x 5 x 2
65 x 5, 3
75 x 3
85 x 5 x 5

these felt the best ever very solid and as symmetrical as they've been. As hard as last weeks were these were that easy.

One arm clubbell arm cast
10 lb x 10 x 2
15 lb x 8 , 10

these are coming along glad to have them back in the mix right shoulder wasn't perfect but not that bad either. left was perfect :)

Barbell Hacks


stepped down off the block today and did these with just my Oly shoes on and it was better! Much more top and low quad activation and less balance issues. Me likee !
 55 x 15, 17, 20
75 x 10 ( video above)

legs were very toasty :)

Floor pushups
15, 15, 12, 8

strong effort. last set done very slowly with constant tension. These are helping the press and vice versa


Hip sled
102 lbs x 250 ft as 4 laps

dropped down in weight , it was getting too sloggy and I want a faster more upright walk this was perfect

ok a day off then 50 sets of snatch vo2  by myself on wednesday Glenn is out of town so it will definitely be time to cowboy up.

datsit
neverquit

Sunday Ruckin' in the Rain

The California drought came to a halt for a few hours today, just in time for my ruck. Good news it was warm rain. There is no bad news :)

Got a poncho on and got to rucking. 46 lbs again but with some seriously strong winds and soggy sand to walk in I was slower than usual and just got 11 laps in the two hours instead of twelve
Still stopped every lap for my iso squats. I considered just pushing through for the twelfth lap but my hammies were singing from yesterday's beating and I was tired so I left a little in the tank

Still got the two hours of walking and being on my feet , which is goal one. The pack definitely felt lighter than last week, which is a great sign, especially after yesterday's workload.
Feet stayed nice and dry and the boots worked great- no hot spots or slippage at all. A solid workout for sure and it brought back memories of so many runs and road riding in the rain. I love it.
Definitely made the time go faster; the air was so fresh, the wind sound so meditative and the rain actually refreshing. If it had turned cold I would have cut it short but it was fine

Presses tomorrow. Up to 85 lb for 5x5 again. Lots of stretching and rolling to do now

datsit
neverquit

48 kg One arm swings ( pr), 28kg KB front squat, Horizontal pushups, leopard crawls

Ok this was tougher than I thought. After last weeks relatively easy day with the 40 kg I thought this wouldn't be so much of a grind but that day thing was heavy! Figures, my shoulder felt great. I slept well, nothing hurt, lol. Had to be a tough one.

One arm swings
16 kg x 5/5 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 4/4
48 kg x 7/7 x 11 sets PR
154 reps
16,324 lbs

wow that's a nice volume number . I transfered from left to right but wasn't quite confident enough to do it the other direction.If I didn't have to travel in two weeks I would have but didn't want to take the chance. Doesn't make it any easier not to transfer :)
The first five sets were tough then it got progressively easier as I warmed up. Balmy today, 63 degrees and raining. Perfect.

KB front squat ( one arm at a time)
20 kg x 5 x 2
24 kg x 5 x 2
28 kg x 5 x 2



Thought I would like this version better but it was even tougher on my arms than the goblet! Not really challenging to my legs so back to goblet for now.

Horizontal pushups
4 sets of 15, 15, 12, 11

these felt great. close ish grip and slow steady cadence. Lots of tri work. shoulder was good.

Going to give handstands a break again until I can find a regression that makes sense

Leopard crawls
3 laps of 70 feet

these felt great today. not feeling like puking at all lol

ok big ruck in the rain tomorrow. No worries, can't wait

datsit.
neverquit

Snatch Vo2 45 x 7, walking lunges, parallel bar pushups

Well this was a nice surprise. The shoulder was not in place after mondays workout and tuesday was not all that fun. Lots of brachial nerve issue and then, after stretching it out with the horizontal door stretch the shoulder went back in and the nerve pain instantly disappeared. Nice. Now just to keep it in the right place

Slept great last night and shoulder felt good this AM and all morning.

LOTS of snatch grip overhead stretches today for hold ( with a stick) and that seemed to open things up without messing with it. Was leery to do anything lest I mess it up but I knew I needed to get my overhead position ready for snatches today.

Right before I came home I did some work with Jordan Vezina, mostly simple Z health drills but in ways I haven't done them before, and mixed with some mobility distractions for the shoulder and it felt even better.Was very happy with the snatch work and, even more so when I looked at the video.
Energy was good too but I was waiting for the shoulder to mess up. It didn't :)


Snatch Vo2
16 kg
45 sets of 7
315 reps
11,340 lbs

this was good. next week 50 sets!

Walking Lunges
4 laps fo 40 feet

best this has felt of late

parallel bar pushups
15, 12, 10

that's enough for today ;leave with some energy and not dead :)
shoulder still is in place 3 hours later.

datsit
neverquit

80 lb Military press, barbell hacks, floor pushups, hip sled

Whew, this was a tough one, just energy wise. Felt really good, too, leading up to it but things were achey and just generally beat up from the last two days. No worries, just slowed things down a little and still got solid work in without pushing too hard. Still it was tough.

Military press
stick x 10 x 3
45 bar x 5 x 2
65 x 5, 3
80 x 5 x 8 sets

these were strong even though I was tired, did a few sets with a false grip just to see if it would feel stronger or worse and surprisingly it was the same! that's weird. really really have to concentrate on keeping the knuckles more over the top of the bar. the more I did this the better everything felt.

for the first time since starting these I did a bunch of reps just looking up, not in the mirror. strange too.

Handstands
5 sets of 5-6 with spot

even though these felt better each set I can't believe how stinkin far away I am from where my mind thinks it is. I am no where close to getting my hips over my shoulders. Thinking now about regressing to headstands and perhaps crow stands.

I never had to do those moves as I could always just do a handstand but no more. Not all that happy but I am where I am

Barbell hacks
35 x 20
55 x 15
75 x 12
75 x 10

now the fatigue is setting in ,lol

Floor pushups
15, 12, 12, 10

these were surprisingly strong too. Glenn caught that my left elbow was outboard 15-20 degrees and I couldn't even feel it. tucked it in and it got instantly stronger

Hip sled
112 lbs x 250 ft x 3 laps

just beat need food and a nap :)

ok roll and stretch and rest up for 45 sets of snatch on wedneday. that should be intersting


datsit
neverquit

Sunday Ruck: 46 lbs of fun

Filled up my camel back water system half way and it came out to 3 lbs so the ruck weighs 46 lbs even. I figured it wouldn't be that much harder than last week at 42.5 but I was wrong,lol. It was pretty damn hard. BUT only on the calves, glutes and upper legs. Lower back and shoulders were just fine
 12 laps/ 2 hours 7 minutes
9 isometric squat holds ( 30 sec that pack was heavy )
16,823 steps ( must have been taking shorter steps)
7.38 mi according to phone
Lap times ( 5th and 11th lap at 8:10)

 so I was walking pretty quickly even with the upped load- explains why my legs got so tired.  But it was crisp out today so it was easier than it could have been.

BUT thinking about 10+ more lbs ( 55 for the ruck + at least 8 for water) for the GORuck Ft Bragg Challenge made me realize just how much more training I have to do to be ready to do it, not just survive it. Good thing this is a long term dream goal and not something I have to do tomorrow

My 60th birthday Challenge in 2 years seems about right, lol

Good thing tomorrow is press day, tired of all this volume. 80 lbs tomorrow for more 5 rep sets


datsit
neverquit

40 kg One arm swings, Handstands,Goblet squats,pushups, leopard crawls

Very solid one today, Good night's sleep body feeling solid and the 40 kg felt as light as it ever has.

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 7/7 x 10 sets PR
140 reps
12,230 lbs

I actually did 8's on one sets( the 8th) it was so solid. Just me and Glenn today so the pace was very fast, I go/you go, but  we had no problem Definitely rounding into shape. Both strength and conditioning

Handstands
6 sets
started off using bosu ball to kick up but last few sets went off the floor and it was better. More timing here, Handstand position and strength definitely much better than last week. Held each one for 5-7 seconds pretty solid.
Still spotted but definitely moving in the right direction and  feeling more comfortable again.

Goblets
24 kg x 5
32 kg x 4 ( ARMs were yelling)
28 kg x 5 x 3

jumps were too big and the muscles contracted too hard too early. the 28 felt easy after.

Horiz pushups
15, 13, 12, 10

these were tough as my shoulders were TIRED from everything that went before. But they got done

Leopard crawls
3 laps of 70 feet

TOUGH today. Upper body smoked.

Long ruck tomorrow, upping weight to 45 lbs

datsit
neverquit.

Ruck: light and fast

 32.5 lb ruck and one hour fast with Tracy. Wore my old magnum boots and they somehow got too loose all of a sudden. No blisters but a few hotish spots. Need two pairs or socks or just the other boots.
Long day today on my feet so this was good foot training as well.

datsit.
neverquit

Snatch Vo2 40 sets of 7, walking lunges, pushups, crawls

Tough one today. Not enough sleep last night and not enough roll and stretch this morning. Nor enough mental prep for the beating that was to ensue after work, But, I got it done and even though it wasn't easy it got done and I powered through.
That's what most days are like just sheer work. Digging the ditch. Laying the ground work for those strong and easy days

Snatch Vo2
16 kg
15:15
40 sets of 7
280 reps
10080 lbs75-180
HR after last set 1
BW 162

this wasn't that bad actually except I wished I had more stretch out time for the shoulders. Didn't even look at the counter til the 24th set then I realized it wouldn't be that hard to finish. Overhead position wasn't that bad. Still used same technique as last week, oly shoes, closer stance and federenko style movement

Walking lunges
4 laps of 40 steps. this was tough but mainly because I was tired legs felt strong

Parallel pushups
3 sets of 15, 15, 12, 12

Leopard crawls
 3 laps of 70 feet

these kicked my ass.

ok hour ruck tomorrow and time to stretch out and roll NOW!

datsit
neverquit

75 lb Military Press,handstands,barbell hack squats, floor pushups, hip sled

VERY solid press workout today. Best yet. I backed off the weight to 75 lbs and really focused on a better position in the rack as well as the overhead.Went slower and really worked the press instead of just trying to 'make' it :)
Definitely had the effect I was looking for much more solid overall.
Shoulder held up fine from the weekend, it had to be the pullups that yanked it last time.

Military press
stick x 10 x 3 + rack stretches overhead
45 x 5 x 2
65 x 5
75 x 5 x 8 sets

 got the bar to actually touch my chest on some of these, that's huge. Looking at this and all these videos, and how good my shoulders feel pressing like this versus with the kettlbell it really stood out to me that the arch has a big thing to do with it.
In these, as well as my powerlifting  bench press I always need a big arch to feel strong and packed in the shoulders. If I don't have that my shoulders KILL< just like when I was benching,
If I lost my arch I could press nothing.
Interesting.
This is almost a like a standing bench press to me and things are really opening up from it.
also got my wrist straighter in the rack position as well. felt much stronger and easier on my left tricep. Haven't been able to do this til now :)

Handstands
5 sets
3 against the wall
2 free

used bosu ball to kick off of. spotted
Now it seems the floor handstand is easier to obtain than against the wall. the bosu ball really helps as well at least for now.Forcing my legs onto the way pushes me into a ROM that I don't have right now.
good to know
Also, note to self, do more stability ball walkouts and pike ups during the work day.

Barbell hack squat
55 x 15 x 2
75 x 8 x 1 ( WOW this was hard on the lower quads!)
55 x 15

solid work here quads especially lower and frontal are growing very well!

Floor pushups
15, 15, 12, 12
medium grip

these went GREAT. Triceps are really showing up too. Feels good to have this muscle back again I've missed it.

Hip Sled
112 lbs x  250 ft x 4 laps

this was strong today. felt a lot of glute work

very very happy with the start of this new buildup. have made solid progress in technique, mobility flexibility,loads and muscle size.
excellent

datsit
neverquit

Sunday Ruck

 Solid ruck today. Upped the pack weight by 2.5 pounds to bring it to 42.7. That's still a long ways off the 55 I will need to carry for the GoRuck Ft Bragg challenge but I have nothing but time :)
Didn't feel heavy at all though and I think I will go up another 2.5 next week and even it out at 45lbs.
Definitely feeling stronger in my rucking these days.
BUT after two hours it's hard to imagine another 2 hours at the same pace,lol.
Little bits at a time, little bits.

I will stay at 2 hours of rucking until I get the pack weight up to 55 lbs, then start increasing the time.
Once I get to a 3 hours of walking then I would start to diversify the long ruck, the overload portion of the process. Just like one does in marathon or ultra training

I could see one workout of 3 hours at 65 lbs ( overload of weight) , one of 4 hours at 55 lbs( flat or terrain) and one at 5 hours ( overdistance/flat ) with a 40 lb load. this is of course a long ways off but having a dream goal like this is exactly what sets these creative training wheels in motion.
Just like the old days

so
two hours
42.5 lbs
13,803 steps
timed the 6th and the 12th lap both around 8 min. perfect
10 sets of iso hold squats 45 sec/set ( deeper than usual and strong.) mixed stances.

solid. tomorrow I back off the mil press to 75 lbs and 6 sets of 6 with pauses at bottom and top position

datsit
neverquit

36 kg One arm swings, handstand practice, 36 kg goblet squat, pushups

Very, very solid practice today. Shoulder has been the best it's been in months since the snatch workout on Wednesday, much enjoying it!
Since  I missed the 32 kg one arms on last weeks schedule I decided to split the difference and go to the 36 kg bell. It was the right move and the bell felt light and I felt strong.  38 degrees in the meat locker, I mean gym this morning but we warmed up fast
Just Glenn Joe and me so it was a fast pace but conditioning keeps getting better all the time so no problem
Felt like I could have done 8's or more no problem after I warmed up ( 5th set)

6 am full stretch and roll

8am
One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
36 kg x 7/7 x 10 sets
140 reps
11,120 lbs

Handstand practice


this felt better than it looks in the video but it was much much better than even last week. All the restriction is in the serratus and lats but it's opening up. Now, to just get more than one practice a week,lol. BUT I don't want to push too fast.

Goblet squat
20 kg x 5
24 kg x 5
32 kg x 3
36 kg x 3 x 3


these felt the best ever at this weight, and the hop up felt solid. Arms were tired though or I would have done 5's lol depth was solid.

Parallel  grip pushups
4 sets 14, 14, 13, 10

very solid and feeling it mostly in the triceps, where I want to.

ok solid solid day. Adding 2.5 lbs to ruck tomorrow to bring it up to 19 kg 42.5 lbs

datsit.
nevequit

Snatch Vo2 35 sets, walking lunges, horiz pushups, leopard crawls

Tough but interesting day today. Slept well, felt good upon awakening then got to work with a serious headache, Weird. I thought neck strain from Monday's weird workout so I got to work on it but it felt like I was coming down with the flu at one point. A little more green tea more stretching but can only do a bit when I'm working.
Then my shoulder tightened up a bunch and I'm figuring today's snatch workout is a bust and make a mental note to take the pullups out for sure.
One comeback at a time and the handstands and snatches are plenty for now.Don't be greedy.

I always have a wait and see attitude about workouts because usually how I feel going in is NOT a good indicator of how the workout will end up and today was the same,

I also had planned to experiment with the snatches today. I've been studying my old videos and saw that at my best in terms of performance everything was very different then how I've been snatching for a long time.
My stance was closer, my knee movement almost non existant. my arm pretty straight, my head down and I'm leaning over from the start. LOL pretty much totally NON standard according to RKC or SFG but  not so much if you think GS, in particular Valery Federenko

Now I am not comparing myself to him in anyway shape or form EXCEPT that he has a very un orthodox style. Pretty much the same as I described above
https://www.youtube.com/watch?v=Avf-7r642H8

and when he's snatching with no fixation ( as I have to do now) it looks even more dramatic


And I put my Oly shoes on, just because they are working so well in my press and I love to wear them.:)
And the shoulder warmed up much nicer than I expected! This felt like a very natural groove for me and it also felt just like the older days.

I had to stop before because it was bothering my back but back then everything bothered my back- I as SO asymmetrical
But this is how I snatched 80 sets of 8 in Maxvo2 style and did my snatch tests. I wasn't thinking about it back then as much, I had to get the numbers done.

It went great and my overhead was better than expected AND my shoulder feels much better now.

Snatch Vo2
35 sets of 7
2 sets of 7 and 1 x 7/7 or the video

very happy with this although I was sucking wind. Definitely at an 8 rep pace  but we were going off the clock, I go, you go so it was fast paced. it felt easy to go fast. Tomorrow will be the tell, how much back is in the AM
I think the heels worked very well as well as the closer than normal stance.It made it much easier to just lean over and still maintain balance. My knees look straight but in reality they are bent about 15 degree- all I need to get the glutes involved.
This is basically my barbell deadlift form

I have a hard time locking my knees out and holding them like that if I want to :)

Walking Lunges
4 laps of 40 steps

these actually felt good, like a good antagonist to the stiff leg snatches.

Horiz pushups
4 x 12, 12, 13, 11

solid. med grip shoulder started a bit achey but as soon as the movement started working it felt fin,

leopard crawls
3 laps of 60 ft

DONE, kicked my ass. the day caught up with me. went right to a nap without eating a thing! lol.

really needed it. Feel normal now as I write this, no flu-ish symptoms and the shoulder feels best it has in two days.

Truth is, I really decide which direction to go, which exercises to try by "thinking" of it and then seeing the physical reaction from my body. When I've made a bad choice the body hurts , sometimes, almost IN ADVANCE!
And, when I've made the right change ( like I feel like I did today) the body feels better, different, almost instantly.

Things keep moving on me which means I have to keep paying attention but I trust that more than anything else these days.
The body is talking to us, we just have to listen

ok

datsit
neverquit.

95 lb Military press pr 5x5, band pullups, barbell hacks, floor pushups, sled

That I made this was a shock. It was a tough training weekend with all the snatches, handstands pullups on Saturday and a strong but hard ruck yesterday. Felt pretty beat up today but the energy was good. Shoulders and traps were pretty tired and sore so I really had no idea how this press day would go.

I was hoping to take 95 lb for a ride and hoping a little more I could get 5 x 5 with it but as soon as I started to warm up I had my doubts. Shoulders were TIRED and tight. So I really took my time and did a lot of light warmup sets and just went one set at a time.
Turned out pretty well :)

A decent roll and stretchout this AM and even got some stack up work with my feet on a high box and holding the hip over position for 10 seconds or so.Really like this drill and will do it more often


Barbell press
stick x 15 x 3
bar x 5 x 2
55 x 5
65 x 5
75 x 3
85 x 2
95 x 5 x 5! PR
these were really tough.especially the first rep of each set. Once I got that the rest were pretty easy but it felt heavy today. After the first set I thought I'd be lucky to get 3 sets of 5. After the third I though the same and was planning on 3 rep for the 4th set. But it got better and if I did 4 sets I HAD to try 5 ,lol
I go it but it was hard.
Definitely time to back off and rebuild.Plus I travel in two weeks and I need to taper for that too.probably 70 lbs for next week and work on a better rack and overhead lockout hold
But I'm happy.

Pullups purple band
These were ok but I have to figure out where to put the band. On an individual leg seems to offset  my weight with its elastic pull and I think my back doesn't like that. Plus I shift at the top a bit too. Switched feet on the band and it helped a little but not enough.Both feet thru the band?
I also need to stop doing the tactical pullup and do my chest up lat pullup. it mimics my press plus,more importantly, it didn't bother my shoulders as much.
The bottom hang, though, felt great!

Barbell Hacks
4 sets 15 with 55 lbs

these felt great. Time to bump the weight soon.

Floor pushups, close hands
4 sets of 12

My shoulders were fried in the front lean and rest position but as soon as I got repping the triceps took the load and they felt better! Triceps are really coming up too and I like that.

Hip sled
112 lbs x 250 ft x 3 laps

NOW I'm tired. done!

that was a great weekend of training but I definitely need more stretch time

datsit
neverquit!

Sunday Ruck : Outside of time

I've been messing around with so many devices trying to discern exactly how far and fast I am rucking on Sundays that I really just wanted to 'go for a walk' instead of constantly taking measurements, and comparing and contrasting which device might actually be accurate.

So today that was just what I did. Got a solid 45 min stretch out in and then got the 40 lb ruck and went to walk. Just carried my phone that would track my steps. That and total distance for time was all I wanted.

I didn't even time my laps :)

I just wanted to get in the flow of it and I did and it was great. Nice cool slightly overcast morning, perfect for rucking.
Even did my laps walking in the opposite rotation of normal.That was actually weird at first, then better. I've been doing left hand loops forever. Today right hand :)

Without having to think about time I just got into my body and felt it. AND it felt faster, The pack actually felt light for a change. That's different. Especially after all I did to myself yesterday.
Slept a little rough( shoulder and neck) but I think I was a bit dehydrated too. But it all unwound quite nicely right after I got on the floor.

But the main thing was getting back to that mind space I used to feel when I ran, especially for long distances. Just getting "out" of the mind and letting the body go. Such a free feeling, that I could walk/run forever without getting tired.
 The reality is some parts of the lap are faster than others, or slower; some laps are faster or slower, depending ALL on how I feel.Trying to go too fast and not just key into what my body is at that moment is just asking for trouble.

Ruck
1:55 min
12 laps
40,2 lb pack.

11 30-45 sec iso squats one each lap

then , just for fun

pullups with purple band
4 sets of 5,5,3,3

didn't feel bad at all. This has be done as well as the handstands and snatches. I will get my pullup back , too.


BW 161.4


This wasn't that long ago



datsit
neverquit

24 kg Snatch, Handstands, Goblet squat pyramid,clubbell arm cast, leopard crawls

Had hoped to get more overhead stretch time in this morning before training but got caught up in the BodyMaintenance manual and time got away from me. Still I felt good going in but haven't snatched first thing in the morning in forever, so I  took my time warming up.

Was super tight as usual but I thought that things would open up as I got heavier and they did. Not even close to perfect,especially on the right but definitely better than I expected for my first time back with the 24.

One arm swing warmup
16 kg x 5/5 x 3

Snatch
16 kg x 5/5 x 2
20 kg x 5/5 x 5
24 kg x 5/5 x 5 sets

not bad at all. experimented with head up, at first, then a few sets with head down ( old technique) and not quite sure it made that big a difference .head up for sure on the left, not decided on the right.

Handstands
Kickups with spot


this went SO much better than I expected! It gave me hope, a lot of it! I was planning on only doing stack ups at first but when I did the first few sets I realized I could do a spotted handstand and it worked. First time I felt weight full on the hand so I knew I was on the right track.

Then tried some against the wall. Not quite as good but hell, I REACHED it!


this gives me a lot of hope

Goblet squat
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5
 strong and deep!

 One arm clubbell casts
10 lbs x 10/10 x 2
15 lb x 10/10 x 2

these went well. glad they are back in the mix

Crawling
2 laps of 70 feet ( pr for distance)

 these went well, was more tired than I expected from the snatches but all in one piece!
I think we might  alternate snatch vo2 with 24 kg snatches every other wednesday. that might be a strategy. definitely NOT going to snatch twice a week!

Ok ruck march tomorrow with 19 kg! No futzing around with the devices, just ruck!

datsit
NEVER quit.
NEVER>

Thursday Ruck 30 lbs and 60 min

A light and fast ruck today with tracy. Took one bag out of the pack and it's about 30 lbs.
we covered 2.7 miles ( by GPS finally got it figured out) in 55 minutes( thanks Morgan!).
The lap is .45 mile. Basically it looks like all the metrics : the iphone accelerometer, the map my walk app and the garmin are pretty much in agreement after all.

I'm walking about 3.35 mph and 17 min miles at fastest. Now I can relax and just RUCK!
The pack felt like I had nothing on my back. It still amazes me I can do this now.I actually felt like I was going to break into a jog,lol.

But I won't.
Did some more handstands today at No Ex. Pretty tight but I think this is something I am going to have to practice everyday if I can. I have a long way to go but its better.
The handstand, like the snatch is just something I really can't seem to give up on yet.

2015 Training Routine

Saturday
One arm swings
Goblet squat
Clubbell arm cast
Horizontal  bar pushups
Leopard Crawls

Sunday
Ruck March

Monday
Barbell Mil Press
Handstands
Barbell Hack squats
Floor pushups
Sled Pull

Wednesday
Snatch Vo2/ 24 kg Snatch ( alternate weeks)
Walking Lunges
( Pullups)*
Parallel Pushups
Leopard Crawls

Thursday
30 lb ruck for 60 min


* to be added,

Snatch VO2 , walking lunges, parallel pushups, leopard crawls

Yes, Snatch Vo2. I thought since my press position and strength felt so good, and that my handstand has reappeared it might be a good time to test the snatch position.
Long story short, I was very pleased with the results. Not perfect as you can see in the video, but much better than the last time and, most important, no pain.

The overhead position overall is improving and I expect this too as well. I also did the snatches with my head up the entire time which I have never done before. It's helping here as well as in all my other moves.  This makes me very very happy that I could do this.

And, to be honest, I really didn't want to do swing vo2! in it's own way it's actually harder than snatch vo2 . Snatches are tougher cardiovascularly, but the swing work out is just HARD work, even with the light bell. Maybe even more with the light bell because you have to work so hard to make it move fast. There is little help from the bells weight to create inertia

morning roll stretch hang 20 min.

Snatch Vo2
15:15
16 kg
33 sets /7
231 reps
8316 lbs work

very pleased with this. this will improve

Walking lunges
4 laps of 40 reps

better than last week legs aren't so quite dead as they were

parallel pushups
4 x  13, 13, 11, 8

doing these slower and with more tension as I get stronger. they are really feeling good and my triceps are growing seemingly daily. :)

Leopard crawls
4 laps of 60 feet.

increased distance is feeling ok. strong finish.

ok short fast ruck tomorrow with 30 lbs

time to roll and stretch a bit more

datsit
neverquit.

Genuine Strength

"Genuine strength should include not only momentary strength, as proved by the ability to lift a heavy weight once, but also the far more valuable kind of strength known as strength for endurance.

This means the ability, if you are a cyclist, to jump on your machine and ride 100 miles at any time without undue fatigue; if a wrestler, to wrestle a hard bout for half an hour with a good man without a rest, yet without becoming exhausted and reaching the limit of your strength.

Apart from sports, enduring strength means that the business man shall stand, without a break-down, business cares and worries, that he shall be capable, when necessary, of working morning, afternoon and night with unflagging energy, holding tightly in his grasp the reins of business, retaining all the while a clear mind and untiring energy, both of body and brain."

-- Strongman Arthur Saxon