40 kg One Arm Swings, barbell hacks, sandbag horiz pushups, rear delt, curls

This was strong today. Bell speed and power output, plus speed into the "AZ" or acceleration zone, as coined by my wife Tracy was solid. The acceleration zone is the backswing. The stronger and faster you can move the bell into the backswing the stronger and faster it comes out. BUT you have to be strong AND stable enough to control that speed or it will tweak you.

This is very good progress with this weight; it felt almost light today and I needed no specific pre set focus on go after it hard. This is the goal. To move weights that once felt, and moved, very heavy like they are light bells. It's a slow process but it's steady
And lungs and wind were solid too. Very pleased, plus the 'squat/hinge' technique was solid.

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
40 kg x 10/10 x 10
200 reps
17,600 lbs

Barbell hacks
65 x 8
85 x 8
105 x 8
115 x 8
125 x 8

legs felt strong too and knee was fine

Sandbag parallel bar pushups
bw x 10
32 lbs x 12 x 4

wrapped the thumb instead of false grip and voila! all left elbow tenderness was gone! nice hack there.
definitely more pec involvement. wrapping the thumb shifts the weight slightly towards the front of the hand activating more biceps as shoulder flexor instead of heel of hand activating triceps. made a distinct difference

Rear delts
3 sets of 12 with 20 lbs

Curls
3 sets of 20 band curls

ok big ruck tomorrow

datsit
neverquit

Rough ruck

Bad mindset yesterday, not in the mood but just got it done. Even forgot  my watch which was weird. Set off to not time any laps but ended up timing number five with my phone ( respect the OCD :) )
Never really settled into a good mind pace but got the work done.

44 lb ruck
6 laps
55 minutes
5th lap 7:50

BW 162.4
BF 12.2 %
W 56.3

still weird about hydration in am?

ok off today then 40 kg

datsit
neverquit

24 kg speed swings 15 min, bw walking lunges, parallel pushups,side delts

A distracted mind made this a little hard getting started but the shortness of the rest periods forced me to get into it asap and my legs and lungs did fine.

Anymore, bouts from 10 min to 20 are just about the same, no problem.

Used my squat/hinge style and the legs and glutes took the work and back felt fine. This is my groove not doubt about it

Speed swings

24 kg

15;15 x 10 reps per arm

30 sets

15 min

300 reps

15,900 lbs

BW walking lunges

4 laps of 60 ft ALL UNBROKEN!

First time I've been able to do this !

Legs and lungs are doing well

inverted V parallel bar pushups

4 sets of 20

a bit wider width and the inverted V were good for a change of groove. elbow liked it better too

Side delts

3 sets of 10 with 20 lbs

heavy but good and overloads the first part of the move more

ok ruck up tomorrow

AM

BW 163.2

BF 12,3

W 55.7 ???

After workout and fasting with green tea 

BW 161.8

BF 10.9

W 57.5

crazy

datsit

neverquit

125 lb Military press 5 x 4,40 kg belt squat, floor pushups,crawls, rear delts

These went well. Shoulder behaved and the positions and forms felt solid. I should be able to carve out 2-3 sets of 5 next week and the rest 4's.

Military press
stick x 5
65 x 5
85 x 5
105 x 5
125 x 4 x 5 sets

elbow as ok too

40 kg belt squats
 4 sets of 10, 12, 14, 16

sucking wind today. hot and just a bit tired

floor pushups
2 sets of 27
1 x 25
1 x 20

72 reps

 I thought I would get a 4th set of 25 but that would have required more than 80 % effort and didn't want that

Crawls
3 sets of 60 feet

these felt good again but still gassing. the last two days must have gotten to me a bit :)

rear delts
 3 sets of 15 with 15 lbs

felt very light.

ok off tomorrow

datsit
neverquit

Stepping back ruck- kind of.

I had solid intentions of really backing off today; it's been 3 weeks of solid increases in speed in my rucks along with the regular increases in swing load . So when I woke up pretty tired and sore today I knew it was a good idea. I wasn't even going to time any laps, just go  for a walk at whatever pace my body took me on.

But when the first lap was easy and second loose and strong I figured I would time the third just to see what an easy pace now consisted of.

Surprise to see 7:58 on the clock! It was nice and cool this morning with a brisk wind which always helps me but that is fast. What once was the old 'high' is now the bottom. Legs felt loose, back felt good and lungs felt open from the get.

It was all good til the tenth lap when I bonked a bit. Took it easy on the lap then pushed the 11th to see where I was and it was great 7:24! With no problem. So odd but so nice

49 lb ruck
1 hr 55 min
12 laps 10 iso squats three stances
3rd lap 7:58
7th lap 7:43
11th lap 7:24!!

very weird indeed. pack felt like nothing on my back

BUT
  first weigh in 5 am
BW 161 .4
BF 13.8 !!!
W 55.7 SO weird

after the ruck
BW 159.2
BF 12.3
W 56.6

SO how do I sweat like a pig for two hours drink NO fluids and have my water go UP?
Not sure why my water has been down for the last few days as I have been upping my carbs a little with coconut water, a few high fiber bars that have 15 gms of carbs in them and basically getting close to  65 -75 gms of carbs a day instead of 50

Usually I hold  more water when I do this and my BF goes down as hydration goes up.
strange

Ok back to presses tomorrow and 125 lbs for sets and reps

datsi
neverquit

Serge Redding Olympic lifter extraordinaire

36 kg One Arm Swings,hack squats, sandbag pushups, side delts

After the last two swing workouts using the pure hinge I definitely felt lower back tightness. NOT what I want to feel. That style definitely works my lower abs more too which usually lights up my lumbars as well.

So back to the squat/hinge style and it worked great today. As before my legs and glutes feel the loading not the back.

The weight felt like nothing and the power output and wind was better than good.

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 10/10 x 10
200 reps
15,840 lbs

very strong! squat / hinge it is.

Barbell Hacks
65 x 10
85 x 10
105 x 10
115 x 8
125 x 8
 these were strong today. a bit wider stance as last week and letting myself lean over more gives me better depth and ease of ascent

Parallel bar sandbag pushups
BW x 12
32 lb sandbag x 3 sets of 12

Side delts
3 sets of 12 with 15's

ok big ruck tomorrow. lets see if the pace still holds

datsit
neverquit

the crew at World Gym Campbell, 1994
Jim "Big Chief" McGoldrick, Jeff Stanley, me, Kevin Winter, Dave Conragan

Zone'ing in ruck

This new pace seems to have stuck. Even after a 20 minute session yesterday legs and back were good to go and what used to be a decent fast lap in now the new starting point.

44 lb ruck
6 laps
55 min
3rd lap 7:54
6th lap 7:24 !!!

this felt strong. Again, I almost felt like I could break out into a trot/run. Legs and lungs were solid and I could just put the machine on "go" and set above and watch it move. The pose style of walking is good at higher speeds to. Just lean in and lift the leg. Definitely reminds me of my running days when I could just get on "autopilot"and literally just watch my legs move from above!

That is how I got into ultras, I felt like I could run forever at the right pace.

BW 163
BF 12.4
W 56.7

ok day off then some heavy swings

datsit
neverquit

24 kg Speed Swings 20 min,sandbag walking lunges, parallel bar pushups, rear delts

Strongest 20 minute session ever. Did not have to double breathe until the last 4 sets and then it wasn't a necessity. Power output strong throughout as was mindset. No fear or dread. Used the same pure hinge style of late and it was strong although it does work the lower back more. I can feel the fatigue now and have to make sure not to slump or I can feel it would tighten up

But, wind and conditioning feel up a notch for sure bell felt light.
Glenn had to take off so I got a rare camera man for the occasion

Speed swings 24 kg
15:15 x 10
20 min
400 reps
21,200 lbs

SOLID!

Sandbag lunges
4 laps of 20 ft with 32 lb sandbag
strongest ever.

Parallel bar pushups
4 sets of 20
experimented with V and inverted V on the bar angle. Elbow likes mild V definitely hits different parts of the pecs shoulders and tri's

rear delts
3 sets of 12 with 20 lbs

BW 163.4
BF 11.7
W 57.0

this is strange.

LOVE this movement too!

ok ruck fast tomorrow

datsit
neverquit

115 lb Military Press 5x5, 36 kg belt squat,floor pushups,crawls, side delts

Went back to the re build for my press after deciding to stick with this as the main course and not switch to the kb press. Groove felt solid but strange, strangely after only taking one week off of it.
Took a slightly wider grip and it felt good as well

Military Press
stick x 5 x 2
bar x 5
65 x 5
85 x 5
105 x 5
115 x 5 x 5

36 kg Belt squat ( on plates)
10,12,14,16

very easy, strong. knee felt perfect, just have to remember to set the torque in the foot and it all follows from there

Floor pushups
3 sets of 26
 elbow solid too

Crawls
 3 sets of 50 feet
damn pavement is too hot!

Side delts
3 sets  of 12 with 15's

SO love this exercise!

BW  162.4 ( coconut water yesterday!)
BF  11.8
W 57.1

datsit
neverquit

All time Lap PR Ruck

" And intensity is born from consistency"

Yes indeed. I didn't think this was going to be a fast ruck at all today; when I started out my legs felt heavy and tight and my lungs weren't open at all. I settled into what I thought was an  8:20 pace for the first three laps  and was shocked when I timed my fourth lap : 7:53!
 Almost never have I started out a Sunday ruck with a post 8 minute lap time but there it was.

Seventh lap was faster still 7:43 and the ninth was the exact same time Crazy!
 I purposely sped up for the last lap to see if I could get close to my all time pr of 7:32 and was shocked to see 7:22 on my watch!

After two hours of rucking. Sweet. Definitely a line of conditioning has been crossed.

50 lb ruck
1:52 min
4th lap 7:53
7th lap 7:43
9th lap 7:43
11th lap 7:22 All Time PR!!!

BW 162.4
BF 12.5
W 56.4

need more fluids today. still stinkin hot.

ok back to barbell presses tomorrow

datsit
neverquit

32 kg One Arm swings 200 reps,Hack squats, sandbag pushups, rear delts

My quantuum leap in conditioning carried over very well to the 32 kg swings and my wind and lungs were the best ever. Even in this heat I was not stressing at all. Didn't know if the rucking would carry over to the swings but it did.
Also, so did my groove. I took my stance out a little wider, as I did Wednesday, and really focused on more hinge and less knee flexion at the start and body it was strong! This seems like the new groove for now
As Louie always said, 'everything works but nothing works forever'.
Seemed to get me into, and out of, the hole much stronger.

One arm swings
16 kg x 5/5 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 lbs

best speed and power for this weight and workload every. pretty much had max force on all the 20 rep set for all 10 sets
Bell felt like a 24 on a good day

Hack squats
65 x 10
85 x 10
105 x 10
115 x 8 x 2

let myself lean over a bit and widened the stance here too and felt like I got deep more easily. right knee was fine ( lots of rolling this am)

sandbag pushups ( horiz bar)
bw x 12
32 lbs x 12 x 4

solid here as well

Rear delts
3 sets of 12 with 20lbs

this is very strong now

BW 162.4
BF 12.3
W 56.8

long hot ruck tomorrow!

datsit
neverquit

Quantum leap ruck

I thought I had made a serious leap of ruck conditioning the last 10 days but this day confirmed it. I can get into and keep a much faster pace than ever with less effort.Today was hot as shit( 90 deg) with NO wind and lots on my mind to distract me.
But I just rucked up and went out expecting some slow laps.
But I knew right away the pace was good and my legs felt loose..

44 lb ruck
6 laps
55 min
3rd lap 8:00
6th lap : 7:43!

I felt like I could almost run the last lap, I pushed the effort wanting a good time but it was not hard. Lungs good legs good pack felt light even though it was up two pounds

Forgot to weigh in this AM so I did it right before the ruck. numbers always better

BW 162.4
BF 10.8
W 57.7 !!

ok day off and speed work with the 32 on Sat

datsit
neverquit

24 kg Speed Swings 15 min,walking BW lunges, parallel bar pushups, side delts.

This was a nice surprise. Got hit with an interesting amount of DOMS from my Monday workout( delts lats, traps , neck) and didn't think I would be very 'spry' at all today. With the 90 deg heat as well I couldn't imagine it would be a strong day- just one to survive.

Yet it was a very strong workout, one of the strongest 15 min bouts yet. I didn't double breath except for a few reps, my groove felt very solid ( more pure hinge than of late) and bell speed was the best in forever. The bell even felt light despite my muscles feeling sore! Everything just clicked , even wind and lungs felt easy

Speed swings
24 kg 15:15
15 min
30 sets
300 reps
15,900 lbs

Walking BW lunges
3 sets of 40 steps

these were solid as hell too. first two laps unbroken and ROM felt great

Parallel bar pushups
2 x 25
1 x 20

just sore.but groove was strong

DB laterals
3 sets of 12-10 with 12 lbs
 lighter bigger ROM reps.

ok that's enough

BW 162.4
BF 12.3
W 56.6

this whole metric is weird!

ruck up tomorrow

datsit
neverquit

24 kg KB Press, 5x5,32 kg Belt squat, floor pushups., leopard crawls,rear delts

Chose to do kb presses instead of barbell and found although they went fine I don't like them as much as I do the barbell version. Although each arm still has it's own idiosyncracies the overhead position and lockout are much better with the KB than before. And the bell felt very light and moved fast but I still think I prefer to train the barbell press and will go back to it next week,

It certainly has it's own issues  but I think the locked in position the bar puts me in is better, in the long term, for my shoulders and scapular/humeral rhythm. It was good to be able to do it again, though

KB press
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 5

32 Kg belt squat
x 12, 14, 20 ,20

these went very well and deep too

Floor pushups
4 sets of 25
100 reps!

Nice, haven't done this in a long time

crawls

3 sets of 60 ft

shit! pavement so hot I though I got 2nd degree burn! scorcher!

rear delts
 3 x 12 with 20 lbs

love this move. wish I hadn't neglected it so long

BW 161.6
BF 10.00 !!!
W 58.1

LOL, this is what happens when I weigh at 1 pm after fasting all morning and drinking green tea. Forgot to weigh in the morning as my routine is still given the home contruction.
Nice numbers though. Haven't seen that hydration in a while

ok stretch and roll tomorrow

datsit
neverquit

Crossing a line ruck

It seems my legs have crossed a line, of late. A good one. Now, even my slow days are faster than  they've ever been and my fast days are much faster. My legs seem loose now as soon as I start to ruck; and even if they aren't perfect, they loosen up much faster than before.

I recognize this from my running days, even so long ago.It's called, getting your legs in shape. My lungs still take time to "open up" by even that is faster. But the heavy tight leg feel that I used to have so often is now noticeable absent or diminished.

Heavy day yesterday too and usually that really slows me down but not today. Takes forever to get in decent shape but it's so cool when you're finally there. Or at least close enough to feel it

47 lb ruck
12 laps
1 hr 55 min
10 iso squats
4th lap 8:08
8th lap 7:58
12th lap 7:43

pack weight goes up 2 lbs next week. lets see how that goes. Nice crisp morning out and that always helps. The heat adaptation is kicking in much more slowly this year. One thing at a time I guess.

On this Memorial Day, remembering those who gave all to keep us safe and free

48 kg One Arm swings ( 3rd time) 200 reps, barbell hacks, sandbag pushups, side delts/curls

Ok got through this. It was hard as I expected but I was prepared. And the first five sets were the strongest and fastest ever. Then I started running out of gas and the the sets were still ok but not as strong and powerful as the first five.

But, the first set felt absolutely strong and my wind was better than ever. Not sure I had enough food yesterday but  it could just be this thing is heavy and I was swinging harder than ever.

Had good mental prep yesterday, good sleep and hydration. I focused on seeing the bell move fast in my head as well as not being winded at the end. Did pretty well. Did not go back and look at old attempts of this weight as I usually do. I wanted to see them even stronger in my head ;)

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10 !
200 reps
21,200 lbs

Interesting. Tracy commenting upon seeing this video that it 'looked like a 'lift' as much as a swing' and she's right. That's the best part for me. this is like the best of powerlifting with the bell and not the downsides.

This is Strength Speed work; taking a heavy load and trying to move it as fast as possible making it as light as possible.. As opposed to Speed Strength work, taking a light load and trying to maximize force by keeping the speed as high as possible Both maximize acceleration for force on the body  but in different ways.



Barbell hacks
65 x 10
85 x 8
95 x8
115 x 8 x 2

used the heels up on 1/2 inch plates , made sure to create and keep foot torque during each rep and let myself lean over more than usual. ALL worked great and I was deep with no right knee pain but great quad pain :0

Horiz bar pushups
BW x 12
32 lb sandbag x 12 x 3 sets

solid,elbows in and left elbow felt great

Side delt/curls
15 lb x 12 x 3 sets
same for curls but 8 reps

ok lived to fight another day. this was a very good workout, especially since it's the 4th time we've done this and it's stronger and more powerful each time. AND conditioning is better too. Definitely on the right trend line

big ruck tomorrow. missed last week so this should be interesting

BW 162
BF 12.1
W 56.6

datsit
neverquit

Speed Ruck

Surprisingly fast today. All systems go; legs felt loose, back and shoulders good, energy back on track

55 min Ruck
42 lbs
6 laps
3rd lap 8:08
6th lap 7:50

hot as shit though and hard to breathe well. Just the beginning of summer heat adaptation training. Hate this part but by end of summer I should be a heat tolerant machine

BW 161.8
BF 12.5
W 56.7

datsit
neverquit

24 kg Speed swings,10 min,sandbag walking lunges, parallel bar pushups, rear delts, see saw curls

Easily the most all out powerful 10 min speed day yet. I was able to keep the power output of each rep as high as I ever had for the full ten minutes.And mentally it was no problem. 10 minutes seems like a break now, even at full bore.
At least with the 24 :)

Speed Swings 24 kg
15;15 x 10
10 minutes
200 reps
10,600 lbs

Walking lunges 32 lb sandbag
4 laps of 20 steps + shoulder carry back

Parallel pushups
3 sets of 25
1 sets of 20

triceps are definitely back, about time!

Rear delts
3 sets of 12 with 20 lbs
strongest ever

See saw curls
20 lbs x 8 x 3

haven't used this technique in years. I really like it

ok ruck up in the heat tomorrow!
back in gear

datsit
neverquit

125 lb Military press 5 x 3, 20 kg kb press,48 kg belt squat,Floor pushups, crawls, side delts

Freaking beat up after this weekend. Construction all week, a houseguest!,then travel to Seattle, teach all day and come home not getting enough water or sleep and I was rode hard and put up wet this workout.
But I got it done.
Strength wasn't too bad but I was beat tired, still had headache from dehydration so endurance sucked. Didn't push it at all but feel much more  back on track alread

Not too much focus into this but I knew I didn't want more than 3 reps.. all things considered this moved well and I definitely had 4 reps in me per set

Kb Press


just did one set to feel it out. this was solid
20 kg x 6/6

Belt squat
48 kg x 10 x 4 sets
 have to stand on higher plates on this weight from now on

Floor pushups
3 x 20
de load
solid

Crawls
3 x 60 ft slow
these felt great

Side delts
3 x 12 with 15's
 now I'm just beat and hungry

ok time to rest eat and sleep- We have the 48 for 200 reps coming up soon.

totally forgot to weigh in today , I actually really wanted to know since I hardly eat or drank all weekend. we'll see tomorrow


datsit
neverquit

44 kg One Arm Swings, barbell hacks,sandbag pushups, rear delts, curls

This went great! Surprisingly well. Five's are SO much easier than 10's it's not funny. Especially after weeks of 10/10's which is the idea. But doing just fives really lets us hyper focus on power out put with NO holding back.

I hardly felt like it was the 44 at all also! Just another bell. Nice

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 3/3
44 kg x 5/5 x 10
100 reps
9700 lbs

Most excellent to have my student Denny Prokopos train with us today. He killed his work sets with the 36 kg even after swinging the 44 kg yesterday. The man loves to swing kettlebells :) and he knows how much it's helping his jiu-jitsu game

Barbell hacks
was going to do kickstand squats but decided to do these with the heels down and it was fine.
65 x 10
95 x 10
115 x 8 x 2

Sandbag pushups
bw x 10
32 lbs x 12 x 4
strong again!

Rear delts
20 lbs x 12 x 3

DB curls 20 lbs x 8 x 3

ok off to Seattle for tomorrows BodyMaintenance course so I'll miss the ruck but lots of nice rolling stretching and hanging will be great!

datsit
neverquit

Freakin' fast ruck! All time lap Pr

I have no idea where this came from. Drank too much wine last night, went to bed too late, didn't sleep well and didn't even know if I was going to ruck or just get more rest. Felt ok so I went out ( tracy is with our out of town friend) alone.
Right away I knew something was up as I actually felt good. Legs felt light and loose .It didn't hurt either that  the weather was 25 degrees cooler than yesterday!

42 lb ruck
6 laps
50 min !!
3rd lap 7:54 ( very fast for a thursday)
6th lap 7:24!!! All Time PR!

Felt like I was flying around the track with very little effort at all. Pack felt like nothing and legs and lungs were awesome

BW 161.8
BF 12.1
W 56.7

day off tomorrow then onto the 44 kg and my BodyMaintenance workshop in Seattle at Fuel House gym with Molly Scott

datsit
neverquit

24 kg Speed swings 15 min, BW walking lunges,parallel bar pushups, side delt

TOUGH one today. Been tired for the last few days as the heat lamp goes on in California. Definitely not heat adapted yet and the start is always the worst part. Not having a real kitchen as things get remodeled is 'interesting' too and not sure I'm getting enough calories. Weights not dropping too fast but I don't like this fatigue.

Dropped the ZMA and substituted just the magnesium and that doesn't seem to have helped.that last batch of powder that had the 5-htp didn't work at all so I'm awaiting just pure powdered zma

I'm taking all the same ingredients but not at the same time, hard to believe it would work that well BUT proof of the pudding is in the eating

So this was TOUGH. Just a slog from start to finish but I finished stronger than I started.

24 kg Speed swings
15:15 x 10
15 min
30 sets
300 reps
15,900 lbs

BW walking lunges
4 sets of 40 steps

these were tough too. Just tired

Parallel pushups
3 sets of 25

tough but the strength is back.not easy though

side delts
3 sets of 12, 12 10 with 15's

not bad but I was ready to eat

BW 162
BF 11.9
W 56.6

ruck up tomorrow  and get some more cals in today

datsit
neverquit

120 lb Military press 5x5,24 kg KB press, 44 kg belt squat, floor pushups,crawls, rear delts

So I took my grip out to medium grip and things ended up just the same, but with a wider grip! Same offset in the elbows. The lift seemed easier with this width but I'm not sure it's any better on my shoulders or elbows in the long run.
But I'm not sure it's bad either, given the fact I haven't felt pain in the shoulders elbows or back after these workouts for the last year or so.
Confusing as to what to do.
Plus I did a few sets of kb press after wards and they felt great. seriously strong and easy and my overhead was nice.
Weird
Is it from the barbell presses or the bodymaintenance work is paying off?
Not sure.
The barbell has definitely made my press stronger, that's for sure, just from the sheer load of it BUT even 140 lbs on the bar is just a 32 kg in each hand.

Was hoping for an answer today. did not get it. more thinking to be done

Military press
stick x 5 x 1
bar x 5
65 x 5
85 x 4
105 x 3
120 x 5 x 5
 Fifth set


about the same as the first

KB press
16 kg x 5/5
24 kg x 2/2 x 2


These felt strong and good but not sure if it's not because of the barbell work :)

44 kg Belt squats ( on plates)
4 sets of 12

set the foot torque on each set and MAN what a difference! right knee pain is totally gone and the whole of the foot is nailed to the floor like it never has been before. About time I took my own advice.

Floor pushups
3 sets of 25

Yes! this is finally feeling fresh again

Crawls

3 sets of 60 feet fast! these are motoring now.

Rear delts
3 sets of 15 with 15s

solid

ok bodymaintenance tomorrow and then 15 min on wed

datsit
neverquit

Surprisingly fast ruck

 The Man, Ed Bugarin.

Did not expect the walk so go so well this morning. Didn't seem to have enough water yesterday and woke up  a little tight in the lower back. Also yesterday the power was up big time and that might have had something to do with it
But I didn't think it would be that easy and actually thought I wouldn't even time any laps, just take an easy one but my OCD got the best of me

50 lb ruck
12 laps
10 iso squats
1 hr 54 min !
4th lap 7;56
8th lap 7;43
11th lap 7:39

this is without a doubt the three fastest times together. I thought the first lap time was going to be 8:15! shows you how bad proprioception and perceived exertion can be at times

But the pack felt light and both Tracy and I were flying around the track! Wind was solid and legs felt loose. back was fine after I stretched a bit

BW 161.8
BF 12.1
W 56.7

datsit
neverquit

unless it's on an exercise that's not working. we'll see how the presses go tomorrow.

40 kg One Arm Swings,Kickstand squats,horiz pushups,side delts/curls

Good one today but hard. It wasn't heavy as much as the volume just hurt. The key is not doing the work but REALLY trying to make every rep as powerful as possible. It's good that what gives out are my legs.I'm just trying hard to push through the floor as strong as possible on each and every rep and after rep five on the second arm there is no air so it's extra hard, lol

But it got done, and that's what counts, And all the reps were strong, it just hurt .

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs

It's the same workload every week on these weights but the intent and focus is try to to maximize power more and more and that changes the workload from week to week. A natural variation wave loading.

Kick stand squats
2 sets of 10/10 bw
2 sets 10/10 32 lb sandbag across shoulders

these were good without the bag. with it VERY good. Just make sure I don't go heavier but focus more on mobility and ROM

Horiz pushups
bw x 12
32 lbs x 12 x 4

shoulder/elbow much better. pushup finally feeling stronger again for reps. That peak took more out of me than expected it seems

Side delts/curls
3 sets of 10 with 20's

ok long ruck tomorrow

BW 162.8
BF 12.1
W 56.8

datsit
neverquit

Caffeinated Ruck

Definitely got the coffee schedule down right today and for the future I'm betting.Since I fast in the mornings til about 9 am when I have a handful of almonds I am usually heading into the worked pretty damn fasted. If I have a third cup of coffee in the morning it's usually been around 7 which helps me not for the workout

Last two days I waited until ten to have another black coffee THEN some almonds and I'm still feeling good at 1 pm for the workout. This may work well. Any later is too late but this may work well. Plus I'm sure I will eat less almonds as well.

Ruck
43 lbs
6 laps
3rd lap 8:12
6th lap 7:56

BW 163
BF 12.3
W 57

restup then 40 kg on saturday

datsit
neverquit

20 Min Speed swings 24 kg, sandbag lunges,parallel pushups. side delts db curls

Glenn had to miss last weeks 20 minutes and wanted to do it today so I did it with him.First time ever doing it back to back weeks and it was no problem at all. Well,not NO problem, as the last 10 sets were just, well, fatiguing  but I ground through it strongly.
Used double breathing from about 8 minutes on and the reps were strong and powerful for the entire time. Mind was strong too.

Speed swings
15:15
24 kg
10 reps per set
20 min
400 reps
21,200 lbs

this speaks well to overall conditioning and power endurance

sandbag walking lunges
32 lbs x 3 sets of 20
farmers carry on shoulder back

solid still but didn't want to do four sets

Parallel Pushups
3 sets of 25,25,20

coming back but I thought I would get 3 x 25

rear delts
3 x 15 with 15
db curls 3 x 10 with 15s

ok short ruck tomorrow

BW 163.2
BF 12.3
W 56.7

weird numbers all around. eating very differently because of the remodel but Less, not more. strange fluctuations

datsit
neverquit

115 Lb Military press 6x6, 40 kg belt squat, floor pushups,crawls, side delts

After watching my press from the front for the second week and trying to "square it up" by tweaking this or that I'm not sure that I should be doing this move anymore. It's probably because of my scoliosis and even though it doesn't hurt, and I actually feel better ( shoulders and back ) after training it I'm not sure I'm not compensating too much just to do the lift.

Try as I might I could not keep my left elbow under me and that got me to thinking whether it's my left elbow that's flaring too much or my right arm that's not in position. Both shoulders were FUBAR from all these years but it's the right one that was dislocated and ended my gymnastics.

The only think left to try it to take both arms out wider until the flare on the right matches the flare on the left and see if I can even press that way. It's probably mid grip( which used to be a very strong bench press position for me).I'll play with it this week a bit but I have to be prepared to stop pressing overhead :-(

Then I have to decide which move will be number one on Tuesdays? Perhaps cleans? 2 kb front squats? Not sure. Ring dips? Ack

Mil Press
 stick x 5 x 2
bar x 5 x 2
65 x 5
85 x 4
100 x 3
115 x 6 x 6 PR

No problem on strength at all. It was very comfortable

Belt squats
40 kg x 4 x 12
off ten pound plates very easy. remembered to torque the foot at the start and HOLD it throughout the entire set and what a difference it made! Put my weight just where it needs to be for the ankle and took all the pressure off my right knee

Floor pushups
3 sets of 25
Finally! Pushup strength is coming back

Crawls
3 sets of 60 feet fast

these felt strong light and fast!

Side delts
3 sets of 15 with 15's

love these!

alright I will do some thinking about my press situation. meanwhile my shoulder feels great :)

datsit
neverquit

Hard Ruck

 Felt fine upon awakening so I thought it would be a good ruck and it was.
Not much time to stretch out ( the sleep was more important) but my legs did feel tight at all , even at the start.
Weather was cool and overcast, just how I like it.

50 lb Ruck
12 laps
10 iso squats ( three on toes, as above)
5th lap 8:12
9th lap 8:04
11th lap 7:50

not bad thought I was slower but mind was calm and wind was good so there ya go.

BW 161.4 ( light)
BF 12.5
W 56.4

Presses tomorrow 115 for 6 sets of 6

36 kg One Arm Swings,goblet squats, sandbag pushups, side delts, rear delts curls

It's freaky to imagine I can now throw around the 36 kg like I did the 24 not too long ago. Now the focus is trying to maintain max power on each and every rep of the 200 reps in the workout. Getting close.
Wind was good today and form felt spot on. Let myself lean over a little more than usual to get a slightly bigger back swing, and it felt really smooth and fast. Faster than normal too.I remember when I first started down this heavy one arm swing road the 36 kg killed my grip after THREE reps!!!
Now, no problem at all

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 x 5/5
28 x 5/5
36 kg x 10/10 x 10
200 reps
15,800 lbs

really strong!

Goblet squats

20 kg x 5
24 x 5
28 x 5
32 x 5
40 x 5
doing them continuous instead of the drill/paused style. I am SO much stronger in this lift now it's not funny. The 40 kg was NO problem at all

Sandbag pushups
bw x 12
32 lbs x 12,12,10

the groove is on it's way back.85 %

Side delts
3 sets of 20 with 12 lbs
Band rear delts
3 sets of 12
Alternating db curls
3 sets of 8 with 20's

ok great stuff

BW 162
BF 11.4
W 57.1

ruck up tomorrow

datsit
neverquit

A that's why they call it work, Ruck

Not really in the mood or a number of reasons but it's on the schedule and I'm not sick or hurt so just got it down.

Not too slow not too fast. legs felt ok, just ready to eat and get done with the day.

43 lb ruck
6 laps
3rd lap 8:12
6th lap 8:04

BW 163.2
BF 10.8
W 57.7 !

day off tomorrow and then some 36 kg swings!

datsit
neverquit

20 Min 24 kg Speed swings, sandbag lunges, parallel bar pushups, side and rear delts, cable curls

Shockingly strong set today. Have to admit I was a bit worried about this. Seems like I haven't done it in longer than usual and I was solo today. I knew it would get done, just didn't know how much it would suck.

Turns out not much at all.

Hot out too so I set up the fan and that always helps. Moving air beats stale old garage air any day, even it it's hot.
Since I couldn't go off of Glenn's lead I had to watch the clock too, something I usually hate to do and can mess with my head. No problem today

24 kg Speed swings,
15:15  x 10 reps
40 sets
20 min
400 reps
21,200 lbs

really had a good groove early and went to double breathing around 8 minutes in. that helped a lot too.

Walking lunges/sandbag 32 lbs
4 laps of 20 steps with on shoulder farmers carry back

these went very well too and I decided to use power breathing on the descent and that made it much stronger in the bottom .Kept shoulders straight,no rotation. this also helped balance

Parallel bar pushups
3 x 25
1 x 18

these are still taking their time coming back. shows me what a true max effort can take out of you, even in a pushup. big difference between a no psych max and some adrenaline in the mix

Side/ rear delt
2 sets each of 15 reps

love this combo now. break between sets just alternate. will work up to 3 sets each

cable curls
2 x 20  just for balance

ruck up tomorrow.

BW 163.4
BF 10.8 !!
W 57.7 ( haven't seen this number in forever)
added the full fat fage yoghurt and 1/2 teaspon honey and the hummus of course :) they are staying in the mix

thinking now Low Carb High fat instead of straight keto. Still keeping total carbs under 75 gms/day easy.

datsit
neverquit

105 lb Military Press, 36 kg belt squat, floor pushups, crawls, side/rear delts

This was interesting. Glenn is out of town so it was a perfect time for the de load. I also took the video from the front and got some very important data
The first sets I taped I saw my left arm/elbow much more out to the side than my right! Like 20 degrees more. That was shocking and could definitely explain my left tricep, front delt weirdness. BUT, is the pain causing the elbow out or the elbow out causing the pain?

Personally I think it's my scoliosis that sets all of this up. On the third sets I tucked the elbow in but it looked basically the same on tape. Then, I moved my grip IN an inch, An offset grip. Bingo! As even as in the above set. Not perfect but way better.

And neither the shoulder nor triceps twinged at all either after I did that.
Got to look at the movement from all angle. Big mistake on my part, I should have done that much earlier.

No wonder the tricep and shoulder didn't like that position. It had no real support under it! This way the arm gets the needed support from the ribcage and lat.

But from a workload perspective this was very strong 6x6 was no problem at all work wise. and that's good. Next week 115 for 6x6 and see how that goes


Mil Press
stick x 5 x 2
bar x 5 x 2
65 x 5
85 x 5
105 x 6 x 6 PR

never did this much work with this much weight before, I'll take it :) A pr is a pr

Belt squats
36 kg x 10, 12, 14, 16

on ten lb plates

strong!
Started out playing with front squats again but really don't "feel" this move, Except, as usual in my shoulders, which I don't like at all

Floor pushups
not strong. was hoping for 4 sets of 25 but it wasn't there. didn't push it.Just energy wise - shoulder is fine. it was hot too

2 x 25
1 x 20
1 x 16

86 total still not bad

Crawls
3 x 60 ft

solid

Side delts / rear delts
2 sets of 12 each with 15 lbs
need to up the volume here. probably do both exercises each workout for 3 sets

ok day off tomorrow
no vertigo at all today!!

BW 163,2
BF 11.5
W 57.1

had more carbs. gave in to two big shortbread cookies. Interesting though. When I eat more carbs( still under 100 gm)my weight goes up and my bodyfat goes down. always. and my hydration goes up too.
very predictable.

datsit
neverquit

Sunday Ruck Lap speed pr

Surprisingly good ruck today. Vertigo is completely gone thank goodness. Not sure if it was Joe's acupuncture magic or just luck but that shit is no joke. It basically paralyzes you, especially when it's full bore.

It's so good to feel good.
Tracy's schedule changed so I will be rucking by myself for the near future. As much as I enjoy her company I also enjoy doing cardio stuff like this by myself. Always have. I can completely go at my own pace and get lost in my thoughts.

Legs felt loose right from the start, always good sign. I started off slow because I have to but then it seemed my pace was picking up by itself. It seems to work best this way, when my legs are ready to go fast they do. when I push it they just get tight and slow.

Took my heart rate too per lap and it was about 130 the entire time except for after the last lap when it went to 140. That's a good pace for 2 hours straight.

50 lb Ruck
12 laps
1:52 min!
10 isometric squat holds
5th lap 8:12
9th lap  7:56
12th lap 7:32!! PR

that is the fastest yet, breaking 7:34. Boy that came out of nowhere, too. I've felt slower than ever of late.Pack felt light too. I adjusted the carry position a bit, letting it hang lower than normal and it seems to help keep my center of mass lower and my torso more upright
Perfect weather too, warm but with a cool breeze and the clean crisp morning air. Love it

Military press tomorrow for 115 for 6 sets of 6. Will bump the volume a bit here before my next assault on 135 :)
Also  two kettlebell front squats will sub for belt squats. I think I'm ready for these again.

BW 161.4
BF 11.5
W 57.1


datsit
neverquit

32 kg One arm swings,barbell hack squat,sandbag pushups,side delts/curls

This is so light now it's almost funny. I can remember not too long ago at all that this was a very hard intense workout just to get through. Still having a bit of vertigo this morning didn't make it easier but an impromptu acupuncture session by Joe Sarti might have saved the day.

Although you can't see it on the video I did do the entire workout with an acupuncture needle on the top of my head! It got better every set and now, hours later I have no symptoms. But we'll see
It certainly sucks badly though.

One arm Swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 10/10 x 10 ( video is last set)

Hack squats
65 x 10
95 x10
115 x 8 x 2

solid

Sandbag Pushups
bw x 10
32 lbs x 10 x 3

still letting these deload

Side delts
3 sets of 12 with 15lbs
superset
3 sets of 10 curls

BW 162.4
BF 11.5
W 57.1
( higher carb day )

ok big ruck tomorrow

datsit
neverquit

Slow ruck

Sometimes you're the hammer and sometimes you're the nail. Got some mild.but real, vertigo last night and I was still feeling some all day today.
Compared to what I went through months ago this was nothing but I wasn't sure at all that it wasn't going to accelerate into that and was on the edge the whole time after the workout til sleep. Couldn't eat much and woke up this morning much better but not without some symptoms

Ate early and frequently this morning and that seemed to help ( instead of more fasting) and wasn't sure I was going to ruck but when it was time it seem safe enough so I went.

It went fine but slowly and that was good , too.

43 lb ruck
6 laps
60 min
3rd lap =8:25
6th lap = 8:13

glad to have done it and got out alive. felt better at the end than the beginning and that's a good sign

BW 159.6
BF 11.5
W 56.6

datsit
neverquit.
ever

Snatch Vo2 30 set of 7,walking lunges, parallel pushups, rear delts

Well this worked better than expected. Haven't done this workout in forever and didn't know how my cardio would do OR my overhead position. Haven't done this many snatches in forever.

It went much better than expected on all levels. The bell felt ridiculously light, the overhead position was very solid and my wind was excellent. I also did double breathing on all these to increase lung ventilation and that made it easier too.
Also, I could double breathe without it getting my back. that's a win

Snatch Vo2
15;15  16 kg
15 min
30 sets
210 reps
7560 lbs

Very happy with this. We'll alternate a speed swing workout with a snatch vo2 one. Not sure of the time parameters or goals but next week is 20 min speed swings :)

Walking lunges ( bodyweight)
4 sets of 40 steps

these are finally feeling strong without the bag :)

Parallel pushups
4 sets of 20,20, 15, 14

taking it easy after saturday

rear delts
3 sets of 15 with 15 lbs

these felt great and just what my shoulders wanted!


ruck up tomorrow

datsit
neverquit

135 lb Military press,4x4 1x5, 32 kg belt squats , 50 rep floor pushup,crawls, side delts

This was hard. The workout goal was originally 5 sets of 4 but I had it in the back of my mind I might actually attempt 5 x 5 and get it out of the way. Lol, well it was not to be. I felt very fine physically coming in and my mind was actually solid as well but I was just tired

Plus I was hungry and I did the workout, as usual, in a fasted state. I felt strong but sluggish and sluggish for this workload was not going to cut it

Took my time warming up and the shoulder felt good. Glenn triggered pointed my left teres major which seems to be the culprit. Worked great.
Weight didn't feel heavy in the rack I just didn't have much oomp

Went for five on the first set , made four, but didn't lay back enough for the 5th and it got forward and that was that.
I also realized I couldn't do 5x5 without adding another set and I knew I didn't have that in me.

Back off next week to 105 for 6 sets of 6 and build some more base. No doubt I will get this, just a matter of when
Also being tired I didn't keep my lower body as tight either and that didn't help

Mil Press
stick x 5 x 2
bar x 5 x2
65 x 5
75 x 3
95  x 3
115 x 2
125 x 2
135 x 4
       x 5 PR!!
       x 4 x 3 PR!
I thought about doing five on each set but no gas in the tank by then . The last rep on the 5th set was a true 100% max effort

Belt squat


 this was tough and easy at the same time. Tough because it was my third day in a row on legs and they were tired and TIGHT
The smaller 32 kg bell makes me go much lower than the other bells,especially when standing on plates. it took me a few reps of each set just to get the bell to pause on the floor! but man what a leg pump!

Floor pushups
1 x 50 PR!!!


I also had it in mind to do a max rep set today and the number in the back of my mind was fifty. I've done 40 continuous before but not after 5 x 4 with 135 in the press and going to tricep failure :)
But, why not. It was peak week so , give it go. What's the worst that can happen? I don't make it?
No worries as long as I don't get hurt.

It wasn't too bad. I had a few shoulder clunks after 40 so I was hesitant to push the last 5 but it came out ok. Haven't "clunked ' in forever and it always aches the next day. But this was a peak. Won't do this again for quite awhile but it is a great accomplishment and I'm proud.

Especially since I can vividly recall not being able to do a single pushup at all and starting back with on my knees pushups doing 3-4 negative only reps for a few sets. And now this! Awesome.

Crawls
3 sets of 60 feet fast!

Side delts
3 sets of 12 with 15lbs

BW 161.6
BF 12.5
W 56.6

pretty dead now but happy

ok day off tomorrow for roll and stretchout then snatch vo2 on Wednesday. Back to the future!

datsit
neverquit

Fast and loose Ruck

A surprisingly strong ruck today. After the beating my legs yesterday on the swings ( the legs were what was giving out at the end , not my back :) ) I thought they would be heavier and leaden but they were not at all. Pretty loose right from the start, even my calves. Then they got better and the whole walk was very steady
 As usual the last 3 laps were the hardest but the speed had picked up and maintained well. Lungs and wind were fine

50 lb Ruck
12 laps
10 iso squats
5th lap 8:08
9th lap 7:57
12th lap 7:52

really found a groove and my pace. and the ruck felt light. Now, if I can bring this mojo tomorrow for my presses :)
But remember not to be greedy, too

datsit
neverquit

48 kg One Arm Swings 200 reps 2nd time, hack squats, Sandbag pushups, side delts, db curls

There is nothing I like better and hate more, than challenging myself physically. I've basically done this all my life ( since age 14) and it's become part of who I am. Even when I really couldn't do much at all during my "rehab years" when if I just pushed on the gas even a little something broke, I still tried to push myself in my rehab.
It's just my nature.
And now that I can actually push on the gas a bit every now and then it's a blast but it still nuts me up a bit when it's " go time".
I know exactly how hard this is going to be, how much it will suck and that I have absolutely no reason to not do it except my fear. Which is no reason at all.
In fact, that is exactly what this is all about, facing my fear and my weakness and beating the shit out of them.
Time and time again.
Because the little bastards keep trying to creep back in and there's no real way to keep them out than to keep defeating them.
Another reason I love the swing so much is that it is so easy push yourself so hard yet it is about the safest way to brutalize yourself I know of.

The first three sets suck the most as I'm not warmed up, either muscularly or cardiovascularly yet and it just feels stinkin heavy and slow.
But, as on cue, the fourth sets feels the best and then it just gets better until set seven when I just get sticking tired.
Especially my legs, which is perfect. Because it could be my back that gets smoked and it's not.
That is very good.
Wind felt good today even though it was still stupid hard and my HR rarely got under 140 when it was time to go. Grip was ok after the first set.


One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps
21,100 lbs
under 40 minutes!

Barbell hacks
75 x 10
95 x 10 x 3
Superset with kickstand squats
3 sets of 8/8

LOVE these HAVE to keep them in

legs are TIRED!!

Sandbag pushups ( 32 lbs)
4 sets of 12

strong, shoulder is great

Side delts
3 sets of 10 with 15's
db curls
3 sets of 10 with 15's

BW 162.4
BF 11.5
W 57.1

ok VERY happy with this workout!Getting stronger each time out although much easier. that will come

big ruck tomorrow and a lot of relaxing to do today

datsit
neverquit

Work Ruck

Just another day at the office. Time to ruck so I rucked,even though I was tired and hungry.It's interesting that the day after the 10 min swing sessions seems to tire out my legs much more than even the 20 min sessions.
I think I just go harder each rep these days. It's definitely a trend. that's good though really as the goal is to be able to go full out each rep of each set for the whole 20 sets.Getting there

40 lb ruck
6 laps
56 minutes
3rd lap 8:21 ( felt faster)

took me almost three laps for my calves and legs to loosen up. Nice day though, overcast and cooler. Day off tomorrow to prepare for BeastSaturday :)

BW 161.6
BF 11.7
W 56.6

datsit
neverquit

24 kg Speed Swings 10 min, 16 kg KB snatches( reps), sandbag walking lunges, parallel pushups, rear delts

Solid day too. Getting to be summer again and it's heat shape time too. The transition though is not fun.

Speed swings
24 kg
15:15
10 minutes
200 reps
10,600 lbs

This was nothing. Almost no stress at all and seemed So short. Good thing as saturday's 200 reps with the beast will not be either.But it's cool how well adapted I've gotten to ten minutes of hard steady power work. This used to scare the shit out of me


Snatch
16 kg x 10/10
          x 12/12
          x 14/14
          x 15/15

just playing around with all the variables; breathing weight shift, pace ,head position , etc
One great thing about high reps, they WILL sort out your form and breathing in short order.
next week will work up to 24 kg for the strength then back off to 16 for reps shooting for 30/30

Forgot to try half snatch! Have to remember to play with that next week

Sandbag walking lunges
3 sets of 20 steps and farmers carry back right side only

these were the strongest ever! surprised there

Parallel bar pushups
3 sets of 20

upper body surprisingly tired

rear delts
3 sets of 12 with 15 lbs

ok ruck up in the heat tomorrow

datsit
neverquit

135 lb Military press 5x3 pr, 16 kg jerks,48 kg belt squat,floor pushups, crawls, side delts

This went GREAT! After Glenn put his thumb of death into my teres major and got my shoulder to release this was actually pretty easy! Most of the problem has been wondering if the  shoulder was going to move around as I unracked it. which takes TONS of focus off just moving the damn weight

But it seemed to do the trick and I could put all my focus on the press. Plus I figured out and used some very important technique tricks

First: lean back first, then press. after I set my feet  arch and lay back and then press. Don't try to press and lean back simultaneously
Second. reset the arch after each rep. It just takes a sec and puts me in a much better position
Third Keep my freaking glutes tight ,tight and tighter. Makes HUGE difference with a seriously stable base as opposed to a loose one.

Mil Press
stick  x 5 x 2
bar x 5
65 x 5
85 x 3
105 x 3
120 x 1
135 x 3 x 5 sets PR!!

strong I could have done 5 sets of 4 no problem. It IS possible I am just two weeks off 135 x 5 x 5 but it's probably closer to 4

One KB Jerks
3 sets of 8/8 with 16 kg.
Left side was actually decent. right side took a lot more but I could almost do it right at the end! Lots of moving parts to learn but I've been wanting to do this move since 2001 and the beginning of RKC !!!
SO much easier to do it with two knees that actually bend


48 kg Belt squats
4 sets of 12

legs were toasty after this weekend. still standing on ten pound plates

Floor pushups
3 sets of 26
1 set of 20
good triceps pump too. these are solid

Crawls
3 sets of 50 feet and HOT pavement , lol

Side delts
3 x 15 with 12 lbs

another KEY move I neglected forever

ok

datsit
neverquit

Moving meditation Ruck

Tracy was out of town this morning so it was solo ruck time. While I love to hike with her being totally alone is cool too. It's easier to slip into mushin and let myself be enclosed by the steps, the breath and the environment.

Felt fine after yesterday's snatches although the sacrum felt it had been worked. Not bad but not good either. All that work with single leg drive in the snatch but some torque on it. We'll see if it stays or not.

Right now it looks like we're going to alternate speed swing days with snatch practice days. Long term goal would be to be able to do 50/50 with the 20 kg with whatever technique or hybrid technique works for me

I also am going to explore the single kb jerk as well. For some reason ( probably all that layback press work ) it seems to have shown up. I've been waiting for you for a LONG time :)

Ruck
50 lbs
12 laps
10 iso squats
5th lap 8:22 ( thought it was faster than that)
9th lap 8:04
12th lap : 7:58
1:53 min ??

that's weird. slow times but overall faster. doesn't matter. back felt good, legs felt loose and strong ,
 pace picked up and mind cleared well as the laps fell down.
                                                                                 
BW 162
BF 11.7
W 56.9

thats weird. better than expected although I did contain eating to an 8 hr window yesterday and had very little carbs.

okbig press tomorrow at least 5 x 3 with 135

datsi
neverquit

44 kg One arm swing ( deload) kb snatches,barbell hacks,sandbag pushups. rear delts, curls

Weird workout. Left bicep tendon slipped out this morning sitting at the computer and was never in the right place through the whole workout. Spent the time after getting after it and it's unlocked now but it was weird, usually I can get that set more quickly.
 Straight arm scap ring work, scap slides with the stick against the rack ( so glad to get that back in the gym), pec and lat release and it's normal now but it took a lot of concentration for the workout.

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 3/3

44 kg x 5/5 x 10
100 reps
8800 lbs

power was ok but not what I wanted because of the shoulder. groove felt good overall.

KB Snatch


First time in forever. Felt pretty good. Overhead position better than expected and the bells felt VERY light. endurance not too bad
Kind of a hybrid HS/ GS technique. Playing around
working on a HS drop but close to the body laying back a little.
Pushing off the non working side leg and letting the working side foot 'pedal ' or come up on the toes. It's very natural, much like a gait pattern and not hard to implement. Helps a lot too.
Also tried to  pull back from the shoulder/upper back out of the  bottom position.
Not a bad start but lots more to work on.
We'll see how this goes after 200 beast swings, though.
Plan is 3 sets up in weight for sets of 10/10 then a high rep down set

Barbell hacks
95 x 10
115 x 8
125 x 6 x 2

doing these in the rack is much easier. Not using the plate under my oly shoe with this and think I'll go back to it

Horiz Pushups 32 lb sandbag
bw x 10 testing shoulder
32 lb x 10, 12, 12

rear delts
3 sets of 12 with 15 lbs

db curls
3 sets of 8 with 20 lbs

ok not bad considering.

big ruck tomorrow but good news it will be dry!

datsit
neverquit

Another one bites the Ruck

Lol that was what Tracy said after we finished today's ruck and it was perfect. Strong today again. Almost unusually so.
Legs felt solid after yesterdays work and back was good, too.
extra long fast today, extended it to 10 am and it was fine. want to try to do this daily now. I stop eating at 7 am so 10 am makes it a 15 hr fast, perfect. Then a large handful of almonds then train then first real meal at 3 so that's almost 19 hours of fasting!
Not bad.
On days I don't train I'll eat earlier at 1 or so it's a little less but still 17 hours.
then a keto meal to keep it going.
working well

42 lb ruck
6 laps
60 min
3rd lap 8;20
6th lap 8:08

solid hour of bodymaintenance this morning. always feels so good to have enough time first thing to do it right. always feels better

ok  restup tomorrow

datsit
neverquit

24 kg Speed Swings 17 min,walking lunges, parallel bar pushups , side delts, curls

Very interesting workout. Was feeling generally fine but still recovering from the five minute test on Saturday and the heavy presses on Monday. But I felt strong. Just a bit tired.
Kind of knew it would be tough but not worried about it at all for some reason

And there was no need to be as it was perhaps the easiest 17 minutes ever. Not the most powerful, but the easiest. I had a lower gear I could use for the first time and it was solid. Like running 8:15 minute miles instead of your normal 8:00. It was slower but steady and I went the distance strongly.

Didn't look up until 10 minutes in and it was no worries.
Did some double breathing but found I really didn't need it and it made things harder so I stopped til the last 5 minutes or so, when I actually needed it.

When I was training to race bikes there was a point where everything up to 100 miles in a ride was very tough. Then, after we did 120 mile ride over to Pescadero and back I crossed that mythical 100 mile mark and everything changed. Nothing up to 100 miles was that tough ever again. My mind had shifted and so went my body. Of course it was hard but something was different

Today felt like that for the swings. Something shifted and we got to another level

Speed swings
24 kg
15;15 x 10 reps
17 min
34 sets
340 reps
18,020  lbs 9 tons
RPE 5

Walking lunges BW
3 laps of 40 steps

same thing here. another level. a calm

Parallel pushups
 3 sets of 25
last set pretty pumped and tired

side delts/ db curls
3 sets of 15, 12 12 and 10's with 15 lbs dbs

nice

ok ruck  up tomorrow

BW 163
BF 12.1
W 56.6
pretty consistent last few days

datsit
neverquit

135 lb Military press PR, KB jerks,44 kg belt squat,floor pushups PR,crawls, rear delts

Crazy good session. Outside of my left bicep tendon not wanting to stay in place it was a fantastic press workout
Would have been happy with five singles. I got four double and a triple! Felt light AND I got the plates on the bar again!!!
Next week five triples no problem
Big jumps on warmup too.
Not putting or keeping that left elbow in the right place though, still have to get that  better.

Military press
stick x 5 x 2
bar x 5 x 2
65 x 5
95 x 3 ( big jump)
115 x 2
135 x 2 x 4 sets
       x  3 PR!!!

One KB jerks
3 sets of 8/8 with 16 kg bell
just playing around but it was cool! I could actually do the jerk motion correctly for once! this might have some potential

Belt squats
4 sets of 10 with 44 kg
legs still cooked

Floor pushups
 4 sets of 25 PR tie!!
this was very strong especially after the presses

Crawls
3 sets of 50 feet fast

now I'm tired

Rear delts
3 sets of 15 with 15 lbs
 these are definitely developing after so many years of neglect

ok off tomorrow and much roll and stretch and recover

datsit
neverquit

Legs that never quit, ruck

But they wanted to this morning :)

LOTS of rain left the track seriously muddy and my legs were seriously toasty from yesterday. That's a very good thing- no back or shoulder or hip issues at all , but my legs were tired. and the muck didn't help but I got it done

Nice to ruck in the rain, too- not too heavy but clean crisp air and a sweet breeze. Love it

Just one of those rucks you just git done.

Felt much better at the end

50 lb ruck
12 laps
11 iso squats
8 lap= 8:15
11th lap= 7:54

legs are beat! lots of rolling and stretching out.

ok looking for real plates on the bar for presses tomorrow, 135 lbs. time to build the sets, reps then weight to the end goal
We'll see if I have anything left tomorrow

BW 163.6
BF 12.3
56.6

datsit
neverquit

40 kg Five Minute Swing test : Accomplished!

This is great! I was more than a little nervous about doing this. My back had gotten tight the last two days ( mostly psychological I'm sure) and I have never done this in sets of 10 per arm- the last two times I only did 5 per arm and transferred to get my 10 reps
So that was an unknown.
Then, there was just having to freakin' do it, and TAPE it. I had told people I was going to do it now it was put up or shut up time.  And the chance of failure, or at least a poor performance was real. Then, I would have to re evaluate the whole program! Wasn't excited about that prospect.

So, there was little more than to just show up and go for it! A perfect opportunity to practice action without regard to outcome. Show up and do your best.

Luckily it turned out well :)

One arm Swing Test warmup
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4

40 kg x 100 reps in Five minutes
10 reps every 15 second PR!!

Snatch
16 kg x 7/7
         x 10/10
20 kg x 7/7 x 2
24 kg x 7/7 !
16 kg x 10/10

these went great! haven't snatched in forever but the overhead felt really good. Played around with techniques, especially trying to do some GS- side shifting, pedaling, just fooling around. If I want to really learn that I have to start ALL the way at the start with the swings ,etc. Probably not.
Back to snatch vo2 on Wednesday though.

Hack squats
85 x 10
105 x 10
115 x 8 x 2 sets

did these out of the cage using an oly bar and it was way better

Horiz Pushup 32 lb sandbag
3 sets of 12

Side delts
3 sets of 10 with 20 lbs
stronger still!!

ok great great day!!
Long wet ruck tomorrow

BW 163
BF 12.1%
W 56.7

datsit
neverquit

Thursday Ruck

Strong one today. In a rush so I got out of the car and right into the ruck. No problem. Weather's turning hot so we're getting ready for the summer shape.

42 lb ruck
6 laps
60 min
3rd lap= 8;10
6th lap= 8:00

BW 164!!
BF 11.7%
W 57.2

ok day off tomorrow to get ready for the 40 kg test on Saturday. Lots of mental prep to do

datsit
neverquit

24 kg Speed swings 12 min, 35 lb walking lunges,parallel pushups,rear delts

Really used this as mental prep for saturday's 40 kg test. Watched the clock this time making sure to gauge effort and pacing as I though about it being  Saturday. Can't believe how fast five minutes were over; I'm sure it won't be so easy on Sat but it's just not that long anymore.
Pleased with the effort today, it was strong and I could keep power up very well the entire time.
Body parts all felt good.
Had a solid hour  of bodymaintenance this morning and it was easy. Almost nothing to work on which is freaky in itself, Don't think I ever though it would get to this. thanks G-d for my new knee.
Got all the tissue soft though and worked especially on the TRX scapula ROM really really really love that. making the biggest difference in my shoulder overhead position in eons.
Finally seeing progress.

Speed Swings
24 kg
15;15
12 min
240 reps
12, 720 lbs
RPE 7  ( rate of perceived exertion )  going to add this in from now on

it was the first hot day all year so summers's coming and heat shape is right behind. It's never fun but you're really not in shape until you are in heat shape

Walking lunges 35 lb sandbag
Increased the sandbag weight 5 lbs and MAN! it was noticeably tougher, Did them on concrete instead of the grass again but I'll go back next week. I tagged my kneecap trying to get full ROM on the lunge and it doesn't feel good. It inhibits me now so I'll go back to the grass

It'll take awhile to get this weight strong. but it was time

Parallel bar pushups
3 sets of 25
1 set of 20

hard but strong

rear delts
3 x 15 with 15
these feel great

ok short ruck tomorrow

105 lb Mil Press ( deload) ,shield cast, 40 kg belt squat, floor pushups, crawls, side delts

This was a smart idea. Had to deload even though I am itching to get those plates on the bar. Probably won't be so much once I do but for now....
Switched out the Texas power bar for the York Olympic bar that is 40+ years old and I haven't touched in years. But it's better for the press being slightly more springy than the squat bar but with the paltry weight I am using probably won't notice it.
But it's York bar nonetheless and it's more cool to me right now so it stays.
Worked fine, too

Mil Press
stick x 5 x 2
bar x 5
65 x 5
85 x 5
105 x 5 x 5 ( great warm-up jumps )

also adjusted my hand position on the bar. I was creating some torque in the hand ala Mark Rippetoe and I think that's what's been tweaking my left shoulder a but as I get under the bar. I realized that that slight intern rotation of the hand creates a just a bit of that on the start so I switched
Set up with a false grip, then just wrap the thumbs.
Not one tweak all workout.
I think we have a winner. Puts my elbows more directly under the wrists too

One Clubbell shield cast
10 lbs x 8/8
15 x 8/8 x 2

not going to keep these in. Neither wrist nor elbow said yes so they go/

40 kg belt squat
 40 kg x 12.13.14.15

deep and strong and fast pace. worked to keep my glottis open and breathe as much as possible.

Floor pushups
3 sets of 25
1 set of 20

last set was 85 % effort . not bad after all that pressing and tri work with the clubs

Crawls
3 sets of 60 ft FAST

these are really coming along! time to add a 4th set. Almost did it today but got lazy :)

Side delts
12 lbs  x 20, 20 15
burn baby burn

SO happy I can do this move again. It's really balancing out the shoulder joint stabilizers

ok off tomorrow
datsit
neverquit

Heavy and Strong Ruck

Yesterday's ruck was solid. Continuing on with Saturday's strong performance the ruck started off strong and stayed that way. Not that fast, all things considered, but a very steady pace.

50 lb Ruck
12 laps
2 hours
11 isometric squats
6th lap = 8:10
11th lap = 7:54

all parts held up fine. back started to get tired on lap 11 but overall no worries

datsit
neverquit

36 kg One Arm Swings, 200 reps,Hack squats, sandbag pushups, db curls, db rear delts

Strong day today. Slept well and everything felt good and ready to go. Warmed up quickly and the workload was not a problem. Wind , grip and power were all good. As well as recovery between sets.
Next week is the 40 kg five minute test so that should be interesting. Last time I tried it I only got 95 reps. That was before we started doing this speed swing Vo2 work so it should be much better than before.
But, last time I couldn't even do sets of 10 with one arm, I just did 5/5 to get my 10 reps per 15 seconds and I didn't time anything.I wasn't ready to- hence the 5 reps short of goal

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 10/10 x 10 sets
200 reps
15,800 lbs

hack squats
55 x 10
75 x 10
95 x 10
115 x 10
strong too

Sandbag pushups
2 x 15
2 x 12

triceps got tired quickly

Db curls
3 sets of 8 with 20 lbs

rear delts
3 sets 12 with 15 lbs

very solid

BW 162.4
BF 12.1%
W 56.6

ruck up tomorrow

datsit
neverquit

fast ruck

 Little video I did today on how to find the right hip position for the start of the deadlift


Solid pace today , despite very tired hamstring and quads from yesterday's training. But I was able to keep a pretty solid 8:00 lap pace for the duration. Legs moved well. Used Chi walking technique. it's more hunched over but it's comfortable and I get best speed.
Pretty close to the posture I used to run in.

40 lb ruck
6 laps
8:00 lap average
56 min

BW 162.2
BF 12.2%
W 56.6

day off then 36 kg for 200 reps

neck is much much better , pretty much normal.best everything has felt at once in forever

datsit
neverquit

24 kg Speed Swings-20 min,walking lunges, parallel pushups. side delts

Another long one in the books. Not bad at all. Didn't even look at the clock until 11 min in and was in no distress. Pace was solid and consistent, as was power output. Breaking was good and did some double breathing at 12 min in.
Still a bit conflicted over whether to do it or not on purpose. It does take away power but it is much better for the heart, cardiovascularly. Probably just answered my own question. I get plenty of heavy power work on Saturdays.

Speed swings 24 kg
15:15 x 10
40 sets
400 reps
21,200 lbs

people who don't think kb swings work your abs should try this workout

Walking lunges, bodyweight
4 laps of 40 steps

did these on sidewalk instead of grass and  I think I like it better.More focus on quality on knee flexion and less on stabilization of the foot.
I want the knee and quad work more now than stabilization

Parallel bar pushups
2 x 25
1 x 20

tired shouders tri's from Monday. perfect load though

Side delts
3 sets of 12 with 15's
love these more every day. this was such a staple in my bodybuilder arsenal. I never knew how much they helped my shoulder stay healthy

ok ruck up tomorrow

dasit
neverquit!