115 and 120 lb military press 8x3, 48 kg belt squats, Floor pushup All time rep PR, crawls, rear delts

It's all easy when it's light. And the reps are low :)

Dropped down to ( what I thought was ) 120 lbs ( first four sets were 115), brought my grip in a tag ( to really get the forearms vertical and lowered the reps to three and MAN it felt great! I thought out load " why doesn't my shoulder feels this good on max weight/pr days?"

But I forgot to put the 2.5 lb plates back on that Glenn and I was sharing til I figured it out for the last four sets. didn't feel any different. It's incredible though just how much a difference 5 lbs can make in this movement!
I think speed work and chains might actually be good for training this. AND  a max effort day as well. Have to think this through.

Perhaps
KB press max effort
bottoms up press max effort
24 kg see saw press max reps

for the speed day it would be just like bench speed day, 8-10 sets of 3 with short rest and triples at 70 % ( which ironically is about what I used today-115 lbs!) THEN like bench speed day, take 2-3 singles above the training weight.

This could work!
Alternate weeks though not two pressing session a week

Week 1 speed press
Week 2 max effort press
Week 3 speed press
Week 4 max effort press

and so on, alternating.

Military press
stick x 5
65 x 5
85 x 5
105 x 3
115 x 3 x 4
120 x 3 x 4 sets  duh!

best form though yet

48 kg belt squats
4 sets of 10
strong but legs are tired and sore. needed to back off a bit in volume

Floor pushups
1 x 60 !! All Time PR
2 x 25

had video taken but someone ( you know who) forgot to turn it on. oh well it was seriously strong. WAAAY stronger than my last pr of 50. I will do 65 next time I test this. and now I can see that 100 continuous is possible . On a good day. A very very good day.

The subsequent sets of 25 were in amazement though. I expected to drop to tens!

Crawls
 3 sets of 70 ft

low and fast in the pouring rain!

Rear delts
20 lbs x 3 x 15 12 12

BW 4 am
166.4
BF 12.1
W 56.8

after bath 1 pm
166
9.9

datsit
DFQ

Great tutorial on the OH press by Brian Alsruhe a strongman competitor MONSTER . Great coach too

Slow and steady ruck

I was somewhat hoping my legs and hips wouldn't be trashed today and I might get some fast laps in but that wasn't the case. All good stuff, but my glutes and upper legs and calves were tight right from the start and I knew there wasn't going to be any fast anything.
So I slowed the pace and just went for steady with more than few breaks to just stand there and let the legs lighten up. that actually helps quite a bit,kind of the same way a walking break loosened up the legs when I was doing long distance running.
Tight legs are slow and fast fatiguing legs.

But it was cool and overcast and beautiful out  and my mind was in the moment for a change and that was great.

50 lb ruck
12 laps
11 iso squats varied stances
2 hours even

 BW 166
BF 11.9
W 56.7

interesting

Military press tomorrow, 120 or 125 for sets of 3
starting the taper slowly now

datsit
DFQ

48 kg One Arm swing 10 x 10/10 ( time PR)16th time, Hack squats,weighted pushups, side delts

Tough one today, although not for regular reason. Tracy and I went out to dinner last night; a combination of Valentines Day and my coming birthday. I ended up drinking a bit too much wine and was feeling it this morning.
Didn't matter, you play, you pay.
And I paid. And it was still strong. But I won't do that again.But the groove held, the power was good and my wind was good, Good enough for a total time PR of 30 min for all 200 reps
Hard to believe I am going to do 100 in five minutes in two weeks, lol
At least it will be over fast.

I pushed things today to really get the feeling of how hard it's going to be for the test and how I will have to talk to myself as it gets tough. Today was good and my mind, and concentration is coming back online too. Not a moment too soon.

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

The toughest part was my grip. Strange as that has not been hard at all. But I held on :)

Hack squats
65 x 8
105 x 6
125 x 6
135 x 5

legs were a bit jelly from the swings

Sandbag pushups
bw x 12
32 lbs x 12 x 3

strong

Side delts
3 sets of 12 with 15
slower and stricter
shoulders were cooked too,lol!

BW 166.8 !!
BF 11.0 !!
W 57.8 !!

this is so freaking weird!
to have my weight so high my bodyfat so low AND my water SO High is so weird. Waist is good though.

big ruck tomorrow, last hard effort. As Glenn says, 'we'll see who's home"

datsit
DFQ

Fast and hard ruck

I wasn't sure I was going to get to this as the storms were very intermittent but 10 min later than normal the skies cleared and I was off.
Two things were immediately clear; my glutes were very sore and I was still able to walk fast. Weird. Energy was good but I was hungry and the sooner I finished my six laps the sooner I could eat. I was able to keep a very quick pace for all six laps. Probably 7:48 or so continuous not including the 4th lap. this is new

45 lb ruck
6 laps
4th lap 7:39 !
52 minutes

definitely NOT going to ruck the wednesday the week of the test. even though this is short it's tough on the legs.

BW 166.2
BF 12.9
W 56.7

must not be getting enough water! strange

datsit
DFQ

24 kg Speed Swings 12 min,walking lunges, parallel bar pushups, rear delt laterals

Solid but pretty easy training today; and it still was hard. The ass end after a hard three day weekend workload and I was semi recovered but not fresh at all during the swings,
Plus yesterday was a ton of demonstration work from gait and running to get ups and even snatches,  plus the dentist. Long ass day and fast too.

Nothing wrong today just tired and some times it seems the lower number workouts are harder to get going for as I expect them to be easy and it's not. It's still 240 reps in 15 sec blocks for the "light day" and it's no joke

24 kg speed swings
15:15 x 10
12 min
240 reps
12,720 lbs  decent

a little trouble finding the groove but it was ok, but just ok. wind was ok too.
OK :)

Walking lunges
4 laps of 40 steps

these were strong

Parallel bar pushups
3 sets of 26
very strong

rear delts
3 sets of 15 with 15

easy

BW 166.2
BF 12.6
W 56.8

just weird, feel good tho

ruck tomorrow if the storm isn't too bad

datsit
DFQ

another day at the office

140 lb Military Press 5x5 PR!! 44 kg belt squats, floor pushups PR, crawls, side delts

Thank goodness! I was truly not sure I would get this, even as the first four sets clicked off strongly.The groove felt good but my left biceps tendon was jumpy, never really messing up but threatening to.Did not give me confidence for the last reps.

But my mind was strong today. Well the 'over mind' was strong enough to shut up my monkey mind long enough to get the job done

Stopped actually thinking of technique and 'talking myself' through the set and told myself to just 'push it' and it worked great. Teshik was, though, bar high on chest big arch, then push back into a bigger arch on the negative. worked well, bar speed was good thoughout. Could really feel my triceps from the start.

AND I didn't get my warmup bath and thank messed with my head a bit before I let it go. Just freakin' shut up and do it.

Military Press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 3
140 x 5 x 5!! PR

44 kg belt squats
 4 sets of 12
solid

Floor pushups PR
3 sets of 35
strong all the way through

Crawls
low belly 3 x 70 ft

side delts
3 sets of 12 with 20lbs

strongest with 20's ever

BW 165.8
BF 11.9
W 56.9

all good, tomorrow stretch and roll

datsit
DFQ

All time PR Ruck

Today and this lap time, was a very nice surprise! Felt great coming off yesterdays workout and my legs felt loose and light from the start.
Cool, but dry and not freezing weather helped too.
Even the first few laps felt fast and when the 4th lap timed out at 7:31 I knew I might have a chance at an all time PR . Decided to try it on the 8th lap instead of the last one as lately even when I start fresh I hit a but of a wall on laps 10 +

My old PR was 6:49 so I knew I had to do the first half in 3:20 or so so have a chance and when I past it in 3:15 I really started to push. Must have slowed a bit but still got  6:39 for an all time best and a 10 second pr! pumped!

Felt a bit cooked though after and settled into steady pace til the last lap. That, surprisingly, timed out at 7:12!! and my legs responded well when I stepped on the gas a little

Best three timed laps ever when put together. The 6:39 is a sub 14 min mile. Not bad with a 50 lb ruck

50 lb ruck
12 laps
11 isometric squat holds
4th lap 7:31
8th lap 6:39 ALL Time PR
12th lap 7:12!
 1 hr 52 min

BW 165.8
BF 12.3
W 56.3

OK now to get my shit together for tomorrow and hit 140 for 5x5 in the press!

datsit
DFQ

44 kg One Arm Swings 10x10/10, hacks PR, sandbag pushups, rear delts

Couldn't have asked for a better or stronger session. The bell felt light, moved as fast as it ever have, the groove held for ALL reps and sets and recovery between sets was stellar.

Having that groove down, though, really is everything. I'm just not fighting against myself anymore. My efficiency in producing power with this groove is finally there. I have that launch position and I am staying in balance.

Just in time

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
44 kg x 10/10 x 10
200 reps
19,400 lbs

Barbell hacks
65 x 8
95 x 8
115 x 7
135 x 7
145 x 6 PR

Super strong too

Sandbag pushups

BW x 12
32 lbs x 3 x 12

best my shoulders have felt on these in weeks

Rear delt laterals
3 sets of 12 with 20 lbs

solid

BW 166.6
BF 11.2
W 57.6

nice
and lean :)

long ruck tomorrow. had to miss Thursday for Tax appointment no worries it was also a HUGE ass rainstorm

datsit
DFQ

24 kg speed swings 18 min,walking lunges, parallel bar pushups, side delts

 A good workout whose challenge was more mental than physical. Nasty, swampy , humid in the gym today but that's much better than freezing cold.Knowing I had such a long consistent session was the toughest part and mentally I had good prep time. But it's a long time to hold your shit together for so many reps. But it got done

Didn't look at the clock til 10 min had past and I wish I had made it to twelve. But I put my head down and just thought " one rep at a time. One set".
It worked well.
Speed and power output were good. Lower back tight on the right arm about 3/4 the way through but I've been tight and sore the last week.Very odd but I think the creatine has something to do with it.I'm contracting harder or something. and I haven't had enough stretch and roll time. Base line but  I need some seriously deep sessions too. The challenge there is mental too. SO much going on on all levels.


24 kg Speed swings
15:15 x 10
18 min
360 reps
19,080 lbs
Heartate about 155
No double breathing. Wind good.

Walking lunges
3 laps of 40 ft unbroken

strong today

Parallel pushups
3 sets  of 26  easy

Side delts
3 sets of 12-15 with 15's
these are getting stronger with more ROM all the time

BW 166.8!!!
BF 11.5
W 57.4

that's crazy

No ruck tomorrow. tax appointment with CPA. Really looking forward to getting this done and done!

datsit
DFQ

Great gift from my my great friend Glenn. Embrace the Suck indeed!

135 lb Military press 5x5,40 kg belt squats, floor pushups PR,crawls, rear delts

This was easier and harder than expected. Got a better idea of the exact mechanics I need to use, and the sequencing, for this style to work. But i was a bit inconsistent in applying it. But, when i was out of position I could save  it strongly. When I was on it motored.
I also might need to have to rack position lower for the takeoff. Or, grow an inch or so :)

Military Press
stick x 5 x 2
bar x 5 x 2
65 x 5
85 x 3
105 x 3
120 x 2
135 x 5 x 5

still need a more 'easy' rack position. the better it sits on my chest the better my start, and if it starts right the rest is easy.
From the rack position after walkout I  have to simultaneously flex my lats, arch back and drive into the bar. If I time it right it flies. If not, it flies forward :(

40 kg belt squat
4 sets of 10

legs tired!

Floor pushups
3 sets of 34 PR! strong too!

Crawls
 3 set of 70 ft

lower position and slower

Rear delts
3 sets of 12 with 20

need a serious roll and stretch tomorrow! sore!

BW 165.4
BF 12.0
W 56.7

datsit
DFQ

A slow, hard ruck

Well that feeling of 'I just can't get tired' ended abruptly this morning on my first lap of the ruck. My legs felt heavy and tight. All in the right places but I knew right away how much yesterday's super strong performance deplete me.

So I just went for slow and steady and it was fine. In fact I warmed up quite well into the second hour and had some decent laps, although I didn't time any laps at all. I was about 8 min per lap or thereabout.

The ruck took about 1:55 so it wasn't too slow. It was a serious effort though and I had to will my way through virtually every step :)

I knew the job was dangerous when I took it :)

50 lb ruck
12 laps
12 isometric squats ( needed to stretch!)
1:55

Nice cool and dry morning, Just about perfect

BW 164
BF 11.7
W 57%

this was unexpected

ok 135 lb press tomorrow

datsit
DFQ

40 kg One Arm swings 10x10/10 , hacks, sandbag pushups, side delts

Just freakin' strong today! This is just what it's supposed to feel like! The weight felt light, the bell speed was solid, the groove was right on and my wind was strong. We did all 200 in 32 minutes but I could have gone even faster. I thought about doubling up the last two sets but thought better of it but I know I could have made it.
The bell felt like a 28 :) and I was so so happy with my groove and technique,it really saved the day. For the first time EVER I really know what the bottom feels like! I can hit the hole and feel like I am jumping out of it, with ALL the players contributing. The load is seriously distributed among the working muscles and nothing gave out first, just as it should be.

So some conclusions:

1) 200 reps for Sat heavy day is a must
2) light and longer for Wed speed day is a must
3) Red meat is a must
4) creatine actually works to improve strength, endurance and recovery
5) as in my squat and deadlift weight FLAT on my feet at the start and finish of the rep is vital. Back on my heels does NOT work well, heel or no heel.

One Arm Swings
16 kg x 5/5
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 10/10 x 10
17,600 lbs
32 minutes

A++ workout!

Hacks
65 x 8
95 x 8
115 x 5
140 x 5 PR!

seriously strong here too. Just feel like I can't get tired. It's been forever since I felt that in a training session

Sandbag pushups
bw x 12
32 x 12 x 3 sets

same here too. very strong

Side delts
3 sets of 12 with 15 lbs . BIG RoM here. shoulders feel great

BW 165.2
BF 12.1
W 56.7


ok lets see how the long ruck goes tomorrow. hope for some fast intervals too.

datsit
DFQ

Fast ruck

Not great sleep last night and the rain was threatening so I almost didn't go. Glad I did. Perhaps one of the overall fastest per lap rucks I've done.
Just felt great at the start and got faster each lap. Weather was perfect; cool, overcast with a great breeze and no real rain.

45lb ruck
6 laps
52 minutes total!
6th lap= 7:33!

wow

BW 164..4
BF 11.9
W 57.0

weight's all over the place

rest up tomorrow then the 40 kg for 200 reps

datsit
DFQ

24 kg Speed Swings 16 min, walking lunges, parallel pushups, rear delts

Very strong session today. Mentally solid as well. Didn't even look at the clock until 10 min had passed; I just went off Glenn's last rep. Breathing and wind were solid too as was the "launch" technique!
I am getting glute work like never before. It's a game of inches and degrees. I was doing "almost" the right technique and timing to maximize my hip drive  but not quite enough. Wow, what a difference. I feel like I'm jumping off a diving board now.

It will take some time though to really train up this specific motor pattern

24 kg Speed Swings
15:15 x 10
16 min
32 sets
320 reps
16,900 lbs

next week will be 18 min, then 20 min then back to 12 and then  nothing the week of the test.

Walking lunges
3 sets of 40 steps
getting easier too. a bit longer stride today

Parallel pushups
3 sets of 26

solid teshnik

rear delts
3 sets of 15 with 15
some good endurance on this finally

BW 167!!!! WTF?
BF 11.9
W 57.0

then, after bath at 1 pm
BW 165.4
BF 9.9
W 57.7

now that's just weird

ok ruck up tomorrow and the 40 kg on Saturday. things are back on course

datsit
DFQ

130 lb Military press 5x5,44 kg belt squat, floor pushups PR, crawls, side delt

Technique from last week held, AFTER I figured out what I was doing wrong the first two sets. Ack.
Not my best mental day as I was distracted with tax and money thoughts but hoped the technique would carry me though. It did as soon as I did it right.

The first two reps saw more bicep tendon slippage than I've had in months and I couldn't figure it out. Then I realized I was catching the lip of the rack on the walkout and realized I was holding the bar on my chest as I wanted, but too  LOW on my chest.

Once I put the bar right on the collarbone the rest of the technique fell into place. Dramatically. The weight felt light but there is no room for technical error on presses. You can't fight the groove and the weight at the same time.

This groove/technique is SO different than the static layback one that it probably will take a whole bunch more reps to really get it on auto pilot


Military Press
stick x 5 x 2
bar x 5 x 2
65 x 4
85 x 3
105 x 2
120 x 1
130 x 5 x 5

not bad once things got sorted. video above is set 4

44 kg belt squats
12,14,16,18

these felt very strong

Floor pushups
3 sets of 33 PR!

hard but strong

crawls
3 sets of 70 ft
strong too

side delts
3 sets of 15-12 with 15 lbs

out of steam in shoulders now

BW 165.4
BF 11.9
W 56.7

roll out tomorrow

datsit
DFQ

Fast and Strong Ruck

As strong a ruck as I've done. Legs felt light and loose from the start; an amazing thing considering yesterday's workload. But also testament to the technique change in my swings as well. Didn't have to grind on them as I have been doing at the end. All good

50 lb Ruck
12 laps
11 iso squats
4th Lap 7:43
8th lap 7:18
12th lap 6:59 ( second best ever time!)

 was really really strong til last lap when I had to dig deep to get it going. But up til then fresh and strong!
Again, at the 7 min pace I really can't move my short ass legs any faster unless I start to trot!

BW 164.4
BF 12.1
W 56.6

not bad at all

ok tomorrow 130 lb press and we'll see how the new technique holds up

datsit
DFQ

48 kg One Arm Swings 10x10/10 (15), hack squats,wt pushups,rear delts

A day late with this report but not a dollar short. Best  200 rep session with the 48 kg ever! AND, a solid comeback from the last time I swing this three weeks ago. The biggest difference was the technique change.
I was leaning too far back at the top trying to keep my combined center of mass (CCOM) over my base but I was doing it the wrong way and it was making me work much harder than I needed to.It was restricting my back swing and overloading the hips too much by themselves. This technique lets me get my hips and legs into play much stronger and increases back swing instead of inhibiting it.
It feels like I have a "launching pad" to jump off from now. WAAAY stronger and easier to produce higher force.

After 13 plus years of basically specializing in the one arm swing I'm still learning. Still refining. It's all easy til it's heavy is true. The desire to maximize the speed power and endurance of this maximal weight requires I figure all the details out perfectly.

With my lumbo-pelvic rhythm if I lean forward my hips automatically go back then, if I push them back and down a bit I hit the "launching pad" position that really propels me forward. My internal cue is Lean then Launch. Of course I have to be upright and flat on my feet at the top of the rep. If I lean back too much it throws me off.

But this was the strongest of all the 48 kg sessions. I just kept saying to myself, "swing it like it's a 44" which doesn't psych me out, while this does.
Did. :)

One arm swing

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

21,200 lbs

Hacks

65 x 5

85 x 5

105 x 5

115 x 5

125 x 5

130 x 5

strong!

Sandbag pushups

bw x 12

32# x 12 x 3 sets

last set harder than expected but we were going faster too

Rear delts

3 sets of 10 with 20lbs

BW 164.4

BF 11.2

W 57.1

datsit

DFQ

Surprisingly strong ruck

Pretty damn fast and easy today!Much surprised. No issues at all after yesterdays' 20 min session. Surprised there too.
The switch in diet back to more red meat and the addition of the creatine is definitely helping.

45 lb ruck
6 laps
55 min
3rd lap 7:43
6th lap 7:21 !

heatrate was low and legs loose. No worries

BW 164
BF 12.3
W 56.8

off tomorrow then back to the 48 kg for 200 on Sat

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

I wasn't sure how this was going to go but it was fine. Definitely more tired in the glutes than ever before as this new swing groove really works them, but the groove still held! even for 20 minutes.
Haven't done this in a long time; it's really a mind workout more than anything and I now recognize it's importance. It's not about the time it's about being able to calm the mind and stay the course.

Breathing too is critical and this really helps with that. It's gotta be a main focus, maintaining easy solid breathing.
Power wasn't 100 % of course but goal one was finish

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

Still felt like I had the groove and a power position even at the end and I was able to control the movement all throughout

Walking lunges
3 sets of 40 steps.

all I had, these creatine pumps are nasty! I forgot what a pump felt like! great for bodybuilding not good for strength endurance work.

I am going to cut back to 2.5 gms instead of 5. Plus I'm eating a ton of grass fed hamburger. I want to be able to get tight when I want it but not walk around too tight.

Parallel pushups
 25 25 20

good here but still tired now

Side delts
3 sets of 15 with 15

better rom on these

BW 166.4 ?!!
BF 12.9
W 56.6

this is weird.

ok ruck up tomorrow

datsit
DFQ

120 lb Military press 5x5 breakthrough!,36kg belt squat,floor pushups pr, crawls, rear delts

Wow. A HUGE breakthrough on technique today. Just as big as the groove on my swing was saturday. perhaps more.

I always have felt it wasn't my strength that was messing up my press but my mobility and today I proved it right.

I knew I had to get the bar to rest on my chest if I had a chance to do 5x5 with heavy weights. It's too long a set to hold the damn weight in my arms and shoulders. That was the first part, The second was using the cue I got from Omarlsuf's video of the quick lat activation and thoracic spine extension.

My mistake was setting back too much at the beginning and trying to hold it.I just got wore out. This technique lets me stand more upright, holding the weight with my body instead of my arms,flex the lats and push back with some speed.

JUST like my old lats "squeeze the sponge" technique on my kb press


It's also called a tempo press in the Russian literature but there is more t spine movement in a true temp press

Either way this was the easiest presses I've ever done. With good speed. If you can't move the bar or bell fast in a groove it's not optimal. Thats the test. I thought I couldn't just because of my lack of mobility but it was really a technique issue!

Crazy!

I can see 140 for 5x5 now easy. being able to hold the bar on my chest/body is everything. I was getting worn out hold the bar at the body AND the top of the lift ( no bone lock on lockout)
This changes everything.

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 2
120 x 5 x 5  easy!

36 kg belt squat
12,13,14,15

Floor pushups
3 sets of 32 ! PR

not killing my arms in the press first helps

crawls
3 sets of 70 ft

Rear delts
3 sets of 15 with 15

YES!!!

BW 164.8
BF 11.2
W 57.1

ok stretch and roll tomorrow

datsit
DFQ

Ruck in the muck

A very nice two hour slog in VERY wet sand courtesy of the non stop rain we've been having the last week. It's great we no longer are in drought but I really hate all the rain gear. At least it's warm and not freezing cold. That I wouldn't do .

But I got the gear on, covered the ruck up and rucked up :)

Felt almost no soreness or tightness from yesterday's training> Awesome!

50 lb Ruck
1:55 min
11 iso squats
No timed laps just steady state but an 8 min pace or so

BW 164
BF 11.6
W 57.1

very very weird. Not sure why so light after a saturday but I'll take it

ok not sure what I'll do tomorrow in presses but probably go down to 120 and play with techniques

datsit
DFQ

44 kg One Arm Swings 10x10/10, hacks,wt pushups, side delts

Epic comeback! The best session with the 44 kg ever> best power, energy, recovery, groove, height,etc.

The groove part is the most important. I think I have finally found the sweet spot to generate maximum power and backswing and staying in balance the whole time. Felt it on Wednesdays speed swings and hoped it held and still worked with the heavier bell

It did.
I knew it was good when my glutes were getting pumped! That's almost never happened before. part of if is the creatine, that's really improving my pumps all over ( although perhaps not a great thing for endurance) but the main part is improved mechanics- not a moment too soon.

The video set above is set 6, where I usually start to all apart. Not today. Set ten was even better than this!

One arm swings
16 kg x 5/5
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
44 kg x 10x10/10
19,400 lbs work

A++

Hacks
65 x 6
85 x 6
105 x 6
125 x 5
135 x 5

strong

Sandbag pushups
bw x 10
32 lbs x 12 x 3

side delts
3 sets of 15 with 12 lbs light and strict

BW 165.4
BF 10.6
W 57.8 ( post bath)

nice!
ok feel great, long wet ruck tomorrow


datsit
DFQ

No ruck ruck

so freakin' weird. started the ruck with clear skies ( well cloudy but nothing threatening) and 1.5 laps in it starts to rain. Then rain hard. And I had no gear so I turned around.
Ack.
Perfect metaphor for the day before trump's inauguration.

legs are sore anyway. stretch and roll.

24 kg speed swings 18 min,bw walking lunges ,parallel pushups, rear delts

Creatine for the win. Between the twice daily red meat I've been eating for the last ten days and 5gms of creatine I've been taking for the last three my short term power endurance seems to be better. Today was not hard at all, and solo at that.
That active warmup hot bath I started taking too makes short work of the meatlocker I train in. I start sweating just a few sets in now. It makes all the difference. I just suck in the cold, til I get fully warmed up, it's just how it is.

Also found a seriously good groove on my swings today and it really served me well. Allowed me to 'hit the hole' better than ever and get perhaps the best stretch reflex hinge I've ever gotten. If I can maintain this it will really make a huge difference in my swing and my test

24 kg speed swings
18 min
15:15 x 10
360 reps
19,080 lbs

No double breathing at all. Crazy good. solid power throughout too. Didn't even think about the clock at all even though I had to constantly look to see the go time but my mind was as solid as it's been in years with this.These long sessions are necessary for many reasons it seems but training the mind to be strong and relaxed at the same time seem to be at the top of the list

BW walking lunges
4 laps, these were hard, legs just pumped up.  which is a good thing

Parallel pushups
27
25
20

started way strong and I had visions of 3 sets of 17 but not to be. great pump though

Rear delts
3 sets of 12 with 15

slow and strict

am
BW 165.4
BF 12.3
W 56.7

1 pm post bath
BW 164.8
BF 9.5
W 59 !!!! best numbers in forever

ruck tomorrow but we'll see what I carry. It might just a no ruck ruck if this crazy rain keeps up. Just a fast walk might be interesting. Don't want to wait four days for my ruck to dry out again,

datsit
DFQ

140 lb Military press 4x5 1x3, 48 kg belt squats, floor pushups,crawls, rear delts

Damn! SO close, again. I was shocked again that I didn't make it. The first four sets this time were even stronger than they were three weeks ago even though I ended up with one more rep last time.The bar rack position and the drive and lock out were better. But not being able to rest at all in either the lockout or the rack ( can't lay the bar on my chest fully) is just adding up and I'm not strong enough yet to get that last rep.Even with a solid 3 min rest before the last set

But my shoulders didn't ache or the bicep tendon go out even once and everything felt good so no excuses except I  missed.

Saw this video earlier from Gary Funck and the "break the bar' cue REALLY helped a ton off the chest


Lots of great stuff here too, and again it's Lats, the super muscles to the rescue.I get more sore in my lats from heavy press day than anywhere else!

I still just need more mobility/flexibility overhead. Right now that's the weak link, not my pushing ability. the reps where my arch is right the press goes up easy. But because it's pretty extreme ( because of my lack of pure OH mob) that I just can't "set in", I end up searching for it and that costs me  energy and the platform for more reps.

The more energy going into stabilizing the bar the less one has for pushing it up

Still going in the right direction it just really slowed down. Now the question, what to do next?

My first thought was go heavier for lower reps; say 145 for sets of 3. But with the peak of Sinister swings in just six weeks probably not a good idea

The other idea is to just add sets of whatever reps and  build strength endurance. I could have done another two sets of 2 reps or so today. Build the total reps up so 4x5, 2 x 3 ,1 x 2  so 28 total reps ? not sure have to think on it

But again the swing test has to take priority.

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 1
140 x 4 sets of 5 1 set of 3

I seem more upright in the video than usual, which would be good, but I get more upright as the reps go on and the 4th rep attempt on the last set the bar got WAAY out in front.

48 kg belt squat
12, 13, 14, 15

solid but legs are sore a bit

Floor pushups
3 sets of 31

hard but do able

Crawls
3 sets of 70 feet
hips lowest ever

Side delts
2 sets of 10 with 20 1 set of 8

these were hard but good!

BW 164.6
BF 11.7
W 57.1

still surprisingly good for monday

need a really good stretch and roll tomorrow

datsit
DFQ

Steady state ruck

Slow and steady today. Cool and crisp and no rain. Even the sand had dried, so no ruck in the muck. And that was nice. But my legs were tired from yesterday. Not wrecked by anymeans but tired and I didn't push it.

Nice steady pace and slow breathing through my nose the whole way.  Time was right too so not too slow

Got it done strong and that's what counts

50 lb ruck
12 laps
11 iso squats
no timed laps
1:56 min total

BW 164.4
BF 11.2 ~!?
W 57.4

total surprise across the board. but I'll take it

Tomorrow: back to 140 lb press and another attempt at 5x5

datsit
DFQ

40 kg One arm swings 10x10/10, barbell hacks PR,sandbag pushups, rear delts

Back to strong. Back to normal. this felt really, really really good. Easily the best power output and height for a 40 kg workout of any kind. I feel like whatever 'bug' that I was fighting I finally beat. No wooziness of any kind of late.
But I also feel like the volume work is necessary , even just the little bit extra on Wednesday seems to have helped . Of course it could just be all 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 5/5
40 kg x 10/10 x 10
17,600 lbs work!

A++ day

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 5
145 x 5 pr!
strong here, too

Sandbag pushups
bw x 12
32 x 12  x 3

slower and stricter,strong too

Rear delts
3 sets of 12 with 20's

favorites

BW 165.4
BF 11.2
W 57.7
( took bath right before )

Ok DRY ruck tomorrow will be nice for a change

datsit
DFQ

Strong Ruck

Good one today. Quick and dirty. Still feeling good, back to "normal". Nice and brisk out today so it was easy to push fast a bit
No rain too but sloggy sand.

45 lb Ruck
6 laps
no timed
55 minutes

BW 165
BF 11.7
W 57.3

24 kg Speed swings 16 min, BW walking lunges,parallel bar pushups, side delts

Same with any physical training. Win, or learn

This was a good day. Back on track, I feel. First, I think I'm over whatever sub-clinical virus I've had. I feel "normal" again and that makes a HUGE difference. I think I've been fighting something for almost a month. No real symptoms other than 'not feeling normal" and a bit "woozy" at various times.
But I think I kicked that.
 Second I think I figure out, with good friend Geoff Neupert's help, where I went wrong with my program. When I switched from 10 x 10/10 with the 48 every week to every other week I dropped my volume by 50 %.
And when I did the same with speed swings, going from 15-20 minutes of work to 10-12 I also cut the volume by 50%.
After 5-6 weeks of this  I de-conditioned. I just haven't feel strong since I did this and it surprised me. I expected my 200 rep days to be EASIER ,not harder!
 I hit my best effort after 8 weeks in a row of 200 rep beast workouts
and the 52 kg bell was only 10% heavier but I dropped volume again in half.
So, back to work.
Back to 200 reps each sat( this week with 40 then next with 44 then back to 48) and also back to cycling speed day from 14, 16 18 then 20 minutes

This is an important work capacity day. I just let my base down just a bit and with that bell ( Beast) I just can't. Or so is the next hypothesis.

Another thing I realized is that when I dropped keto I also but my protein intake especially my red meat and that means creatine! Precisely what I need to fuel this energy system. So back to red meat ( ribs  and grass fed ground beef) and supplemental  creatine power ( 5 gms a day)

This test is close I've got to get my shit together

today was great

Speed swings
24 kg
15:15 x 10
16 min
320 reps
16.960 lbs

No problem no double breathing. this is the weight. Speed has to be fast, Power up.

BW walking lunges
3 sets of 40 steps

also going to keep this just at bodyweight.I need the more severe leg stretch in the bottom of each step more than I need added load

Parallel bar pushups
3 sets of 26  PR

strong,using the fast descent definitely helps grind out a few more reps

Side delts
3 sets of 12 with 15's
excellent, shoulders are really responding

BW 164.6
BF 12.3
W 56.7

ok ruck it up tomorrow if it doesnt' rain

datsit
DFQ

130 lb Military press 5x5, 44 kg belt squat,Floor pushups PR, crawls, rear delts

Solid day. First time in awhile I don't feel like I'm "fighting" something. Feel normal. I just haven't been right and I think my dismal performance on Saturday was from that.It's very weird though; I've never had anything like this. No real symptoms but fatigue AFTER I start training and "wooziness" intermittently.
Today was solid though

Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 3
120 x 2
130 x 5 x 5

started out looking ahead like last week but it was making my balance weird so I went back to looking up and it was fine. Have to really remember to drive the bar up and back at the top. Glutes are arch were solid and I was able to really attack the weight as much as I ever have. Felt confident in my groove and my strength

Helps not being dizzy and feeling winded

44 kg belt squats
13, 15, 17, 20
best performance in awhile. wind was solid and no problems

Floor pushups
4 sets of 30! PR all time

about freaking time! this was good and on the last two sets I had to really speed up the negative rep to get through, a ballistic pushup if you will and it worked great. really saved energy to get the last reps

Crawls
3 sets of 70 ft

strong here too

Rear delts
3 sets of 12 with 20's
strong again :)

Nice ! Hope this translates to Saturday. really having to analyze what I'm going to do as I work into this peaking cycle. One thing for sure is I'm starting  creatine. I realized today I hardly eat any red meat and that' an important source of creatine. taking the powder is an easier way to handle it.

stretch and roll tomorrow

BW 164.8
BF 11.4
W 57.3

datsit
DFQ

Walk in the wet park ruck

This is the ruck of dreams. The PenYFan ruck a 24 km ruck up and down the Brecon Becons with a 20 kg bergen ( british for rucksack) that has become synonymous with the entrance exam to the famous SAS and SBS Elite Special forces of the UK

I thought a lot about it when I was going to the UK the last couple years and this year a friend of mine Matt Shore and Olly Drew from the UK completed it!
Serious Respect
Matt completed it 4 min under the SF time in 3hr 54 min! In some serious serious cold and wet weather.
With all the hill climbing it probably isn't the best idea for me to even try with my knee but it's a great motivator.
http://www.thefandancerace.com/
And when I saw the post this morning just as I was getting ready to go out into the worst rain story in the recent NorCal history I realized my walk was nothing hard at all
Hell, it was warm ( 58 or so), FLAT surface, nice soft sand and two blocks from my house. No worries.
I like walking in the rain as long as it's not freezing. then I turn into a giant baby.
I can be seriously tough in the heat. In the cold, I'm a wuss.

So off I went and it was easy. Legs were heavy and tired as expected but lower back was fine and that's everything
Took it slow, didn't even LOOK at the stopwatch and worked to keep my effort low.
It got tough , as it usually does, around lat 7 or so, but I stopped to let my HR come down and enjoy the showers and crazy beautiful sky and dark clouds. I love weather like this.
I used to love to run in it, back in the day

And, I have to keep remembering, and never forget, what a gift it is to just be able to walk as much as I want to with no pain. That's everything

50 lb ruck
12 laps
2 hours even
11 isometric supported squat stretches
no laps timed

BW 164.8
BF 12.3
W 56.7

"The greater the suffering, the greater the pleasure"  or Embrace the suck

datsit
DFQ

130lb barbell presses tomorrow 5x5

48 kg One Arm Swings 10x 10/10 ( 14th), barbell hacks,sandbag pushups , side delts

Now that was an ass kicking! My ass, that is. Not sure why but I must be fighting some virus. Just haven't felt "right" all week but no specific symptoms other than that. Everything felt good this morning except my wind. I had NO endurance and had a hard time getting my HR/respiration down to start another set even after 3 minutes of rest.
Weird.
Lately I haven't been this fatigued til the last 2-3 sets but this time set 5 was already hard and it was a serious struggle to finish.
I cut the height of the swings the last 3 sets and that helped a lot but I was wondering if I even could finish!
 The weight felt light, grip was solid, everything was good,Even slept great last night but I felt "woozy" a bit this AM. It didn't get worse but it didn't get better til after the workout.

Right now, 6 hours later I feel normal. Weird.

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 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps
21,600 lbs

Survived!

Hacks
65 x 5
85 x 5
105 x 5
125 x 5
135 x 5

no problem

Sandbag pushups
bw x 12
32 lb x 12 x 3 sets
strong!

Side delts
3 sets of 12 with 15 lbs

easy

BW 164.4
BF 11.1 ( hot bath right before)
W 57.7  :)

big ruck tomorrow if this storm allows

datsit
DFQ

No ruck thursday

Never made it.

Car emergency took up all spare time

No worries, plenty of rucks to be rucked :)

24 kg Speed swings 14 min, sandbag lunges, parallel pushups,rear delts

Back to speed work today with the 24.Took a short very hot bath before and it makes ALL the difference, as it always has, on pre warming me up for that meat locker I call a garage gym.

I'm sweating the first set. Mind was ok today, not perfect and it took a bit to get in the groove but I did. Power was good and lungs were too but I was working. When it's lighter I go harder and faster which makes me think I'm out of shape but I'm just working harder.

Speed Swings
24 kg
15:15 x 10
14 min
280 reps
14,840 lbs ( wow that adds  up fast)

a little double breathing at the end but not much. haven't done anything longer than 15 minutes in forever. might have to go there

Sandbag walking lunges
4 laps of 20 steps plus shoulder carry back 32 lbs
stronger and slower but still have to really pay attention. these are not easy yet

Parallel bar pushups
3 sets of 25
1 set of 15

lol I actually thought I MIGHT get 4 sets of 27 . not yet :)

rear delts
3 sets of 15 with 15

nice to go lighter and stricter, too

4 am
BW 165.4
BF 12.3
W 56.6

THEN at 1 pm after bath
BW 164.4
BF 9.5 !!
W 57.7

drank tons of green tea and had my normal 2 handfulls of almond  but another two poops. TMI I know but it's interesting, My gut has been weird lately and my "regularity" has been not regular since the time change

ok ruck up tomorrow in the rain

datsit
DFQ

120 lb Military Press 5x5, 40 kg belt squat, floor pushups,crawls, rear delt

Glad I made myself take this deload. I almost talked myself into trying 140 for 5x5 one more time but knew better. Today's weight felt SO light. It's not too long ago at all that this was my 5x5 pr and was as hard as 140 is now

The lighter weight also let me play with technique and position a bit and I think I figured something out. Instead of looking up I looked straight ahead during the press and didn't have ANY reps that drifted forward. Perhaps it's just cause it's lighter but it felt great AND my lockout seemed better
We'll see if it holds next week

Military press
 stick x 5 x 2
bar x 5
65 x 5
85 x 3
105 x 3
120 x 5 x 5

much less layback needed for this, again, we'll see it holds at heavier weight

40kg belt squat
12, 14, 15, 16

off plates, strong and wind was good

Floor pushups
3 sets of 31
1 set of 25

118 reps, could be a pr

crawls
3 laps of 70+ feet.
solid

Rear delts
3 sets of 12 with 15's

slow and strict

ok feel good after the last three days. stretch and roll tomorrow

BW 165
BF 11.9
W 56.7

drank a lot of water, tea and overall fluids yesterday. obviously I was dehydrated

datsit
DFQ

Fast and easy ruck

Yesterday's 52 kg one arm swings didn't leave me sore or tired this morning. A wee bit too much wine but other than that, good to go.
I was a bit worried when I started the ruck as my right glute and hammy were a bit tight but after doing an iso squat on the first lap it started to loosen up very quickly.

I didn't think it would be a fast day but my legs felt great and recovery after a hard lap very quick

50 lb ruck
12 laps
11 iso squats
6th lap 7:44
8th lap 7:22
11th lap 7:09 !!

nose breathing the whole time, too.

BW 165
BF 12.9 ?!?
W 56.2

I guess I didn't drink as much tea as I thought between wine :) oops

ok tomorrow is 120lb presses for speed work and de load.

dastsit
DFQ

Last workout of 2016. 4 sets of 10 with 48 kg,6 sets of 10 with 52,hacks, pushups, delts

Everything felt great this morning, no aches or pains, slept well,mobility good from the start and with only 100 reps to do in sets of 10, no fear :)

And things went great. Not stupid cold this morning ( only 41) and I warmed up quickly

One arm swings
 16 x 5/5 x 2
20 x 5/5
24 x 5/5
28 x 5/5
32 x 5/5
36 x 4/4
40 x 4/4
48 x 10 x 4 sets
52 x 10 x 6 sets

felt very confident the whole time. bell felt light except for grip. Nick suggested a false grip and while I wasn't ready to test it 3/4 the way into the workout I did adjust my grip towards that; basically a false grip with my thumb wrapped but very lightly. Worked better. I will have to play with this.
The grip was definitely the limiting factor in my ability to produce power here but man, overall , I am seriously stronger

Barbell hacks
65 x 10
85 x 10
105 x 10
115 x 10
125 x 10

very strong could really feel legs in a good way.

Sandbag pushups horizontal bar
bw x 12
32 lbs x 12 x 3

strong again

Side delts
3 sets of 12 with 15's. strongest groove ever

long ruck tomorrow with 3-4 intervals. can't drink too much tonight :)

datsit
DFQ

Happy freakin' New Year!

Quick and easy ruck

Got to the ruck late this afternoon after being on a phone call longer than expected. In fact, I forgot I had to ruck today , so caught up in the call I was :) When I realized it I was pissed; I thought I was going to get to eat lunch and I was hungry!

But it was Thursday, Ruck day, and a 45 lb ruck was first on the menu before food.

So I rucked up and had a great one. It was  a grand call and I was pumped up and once I got going didn't notice hunger at all

45 lb ruck
6 laps
No timed laps but sub 8's by guess. felt light, loose and fast
55 min

BW 165
BF 12.2
W 56.7

ok day off to stretch and roll and then just 100 reps in sets of 10 for sat

datsit
DFQ

28 kg StrengthSpeed Swings 10 min, BW walking lunges, parallel pushups, rear delts

This wouldn't have been bad at all if it weren't still 38 deg in my garage! It was 51 deg outside but near icebox level in Stones Gym. Cold as a stone, that's for sure. The slap freezes and won't thaw out til March at the earliest. Should have taken my 10 min active warm up bath. Next time I will, it always  make a huge difference and this is becoming a super cold California winter.

28 kg Strength Speed swings
28 kg
15:15 x 10
20 sets
200 reps
12,600 lbs work

not bad at all except I had to double breath about 5 min in. Just wasn't warmed up physically or cardiovascularly. No problem getting the reps out though and the height was good.
Alternating this every other week will work well.I had better speed on it because of the lighter work last week I'm sure.
Groove was fine, and I was pretty tight and sore from monday's presses but nowhere near as bad as last week

BW lunges
3 laps of 40 steps

off schedule but decided to do these today and next week instead of the weighted ones. these are harder anyway ,much better quad burn

Parallel pushups

 3 sets of 25, very strong reps something left at end

rear delts
3 sets of 15 with 15  very strong!

ok ruck up tomorrow

BW 165.4
BF 12.2
W 56.8

datsit
DFQ

140 lb Military press 4x5, 1x4 PR, 36kg Belt squats, floor pushups,crawls , side delts

SOOOOO CLose!!!! It was a great day. I fixed all the mistakes from last week and after the first set felt very confident I would get all five sets. Even after set 4 I thought I would and even after the first two reps of set five I thought I would but I got forward on number 3 and then had to grind way too hard on 4 to even think of five!Even got a full hour long stretch and roll!
DAMMIT!

It was FREEZING here today so I took a ten minute super hot bath and that made my warmup 100% better. Warm from the inside always works better for me.
Took way more time  warming up and really worked the arch position well. Took 3 minute rest between sets; everything pointed to making it except the last reps :)
 the last set



Glenn figured out that the reason I was losing my back position was that I was pushing the bar forward at the top and even though I felt like I was leaning back the same amount since I started more forward I was not back enough on the subsequent rep.
Great intel I just need more practice

Back off next week though probably to 120 and then go 130 and then a shot at 140 again

Military press
stick x 5 x 2
45 x 5 x 2
65 x 5
85 x 4
105 x 3
120 x 2
140 x 5 x 4 sets
       x 4 x 1 set PR!!
24 total reps

SO much better than last week but then again, lats weren't cramping with DOMS and I wasn't frozen solid. Not the best setup for a pr

Position is everything for me now on this lift, if i want to keep progressing, It's not so much my strength, it's being able to get into position to express my strength.

36 kg belt squat
 4 sets of 12
very slow and strict on eccentric. easy


Floor pushups
3 sets of 30

strong but didn't have a fourth set

Crawls
3 sets of 70 ft

stronger

Side delts
3 sets of 10 with 20 lbs

these were hard! haven't gone this heavy with these in awhile and I could feel it. Not enough height but it will make it stronger

BW 165.6
BF 11.2 ?!
W 57.8

this is just weird.


ok stretch and roll tomorrow

datsit
DFQ

Hanukkah/Christmas Ruck

Thought it was going to be harder, actually.
Yesterday's swing training was tough but I seemed to recover well, no tweaks or issues at all

Since it is Hanukkah/Christmas I decided to give myself a break and not time any laps, just go at a nice steady pace. So much easier ,lol
Did take me an hour to warm up but then I didn't die so badly on the tenth lap, as usual. Just a wee slow down but energy was good.

50 lbs ruck
12 laps
11 iso squats
2 hours on the mark

BW 165.2
BF 11.2
W 57.5

that was interesting. alternating a glass of green tea for every glass of wine seems to help ,lol

heavy presses one more time tomorrow. If I can't get fives I will back off and rebuild the next time

datsit
DFQ

48 kg One Arm swings 10 x 10/10 ( 13th time) barbell hacks, sandbag pushups,rear delts

This was tough. I'm not sure if it's it's still hard because I'm not getting stronger or that, because I'm stronger, I'm able to pushhard.

I actually think it's because I am stronger and able to go harder.All things point to this. My grip is easy. I don't "nut up" as much as I used to before the workout.The height of the bell is actually better. The speed of the descent is definitely faster and looser. I feel like I can actually push the bell back harder now and "go" with it, where as before I had to control the eccentric much more to feel safe.
I think the speed of the ascent is faster too.
It has to be if the height is better and the total time of 10 reps is the same.

BUT it still KICKED MY ASS TODAY. One of the toughest things is knowing the last five sets are the hardest, and the last three are the absolute harderst part of the whole workout! Trying to maintain bell speed, height and not get tweaked is tough!

Also we did the workout in just 30 min again today and that was blazing fast. Suffered a lot :) Pkus warming up was hard; 38 deg in the garage


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
28 kg x 5/5
32 kg  x 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 10/10 x 10
30 min
21,200 lbs

Hack squats
 65 x 5
85 x 5
105 x 5
115 x 5
125 x 5

too lazy and tired to change into bigger plates to get heavier. oh well

Sandbag pushups
bw x 10
32 lbs x 12 x 3

tired

rear delts
3 sets of 12 with 20 lbs

BW 165.2
BF 11.4
W 57.3

ok long slow ruck tomorrow. Happy Chanukah and Merry Christmas!

datsit
DFQ

Thursday ruck

A good solid ruck today. Not really into it at first but legs felt loose and pace was good from the get. No side effects from yesterday, which was nice


45 lb Ruck
6 laps
3rd lap 7:49
6th lap 7:32
52 min

smooth and good energy all throughout

BW 165
BF 12.2
W 56.7

cutting out ice cream :)

stretch and roll tomorrow then the big swing volume sat

figured this out: on wed before a 10x 10/10 speed swings with 24 kg
                           on wed before 10 x10 use the28 for strength speed swings

makes sense, we'll see how it plays out

datsit
DFQ

24 kg Speed swings 12 min,sandbag lunges, parallel pushups,side delts

Back to the 24 kg and speed work and boy can I tell the difference! SO much easier,lol. But the power output was much better. The two days were getting too close together and I thought I was losing speed and grinding away too much so here we are. felt strong too. I think my mojo is coming back. You have to pay attention. you have to be aware. you have to be willing to alter course to go as straight towards the goal as you can. even if that means going backwards or sideways. For the moment :)


24 kg Speed swings.
12 min 15:15 x 10 reps
240 swings
12,720 lbs

wind was good and bell height as well.not nearly as cold as lately and that helps too


Sandbag ( 32 lb) walking lunges
bw x 20 steps
bag x 20 steps x 4 laps

these were solid too

Parallel bar pushups
3 sets of 25
 ok but not great. couldn't have done another set of 25

Side delts
3 sets of 12 with 15 lb

very solid

BW 166 WHAT THE HELL?
BF 12.2
W 56.7

It must be muscle because I don't see the fat and my belt fits the same. More fiber ? :)

ok ruck up tomorrow. ankle is perfect after the posterior tib released

datsit
DFQ

140 lb Military Press 1x5,1x4,1x5,1x3,1x4, 48 kg belt squat, floor pushups, crawls, rear delts

Well I should have seen that coming. I was great after yesterday's ruck til about 6 pm when my right ankle started to hurt. then it hurt more and something felt locked up. I didn't ping it at all when I was rucking but something wasn't right

I tractioned it with bands and Tracy, stretched and rolled it but didn't really figure out what was up,The joint didn't move like it normally would when I stretched it and it felt locked on the lateral malleolus side.I couldn't weight bear on it well either and that always freaks me out. Especially on "good "side

Sleep didn't make it feel better and I tossed and turned a bit. When i woke up I realized it was probably a very tight tibialis posterior and soleus locking up the joint and I was right. Some supernova ball therapy on the those two muscles and things started moving right. I could walk normal and things moved as they should. still sore though but at least I knew what it was.

SUPER freaking cold in the gym today and never really got warm enough to get a good arch. Had trouble getting tight in the press but more importantly, staying tight. That's why my reps were so all over the place
Not enough arch, lean back, glutes, anything
The bar actually didn't feel heavy I just didn't have the endurance to fight the weight AND my tight and stiff body

Military Press
stick x 5 x 2
bar x 5
65 x 5
85 x 4
105 x 3 ( rushed here )
125 x 2  too hard, not back enough
140 x 5 not bad, actually
140 x 4 ran out of gas!
140 x 5 this is the video
140 x 3 too upright and not enough glutes
140 x 4 decent but had to grind HARD on the last rep
21 total reps compared to last weeks 23. but so much harder
 just feeling gassed. I literally felt NO soreness from the weekends training til 10 am today when my lats went DOMS like a big dog.
This didn't help my arch or my reps

48 kg belt squats
10, 12, 14, 15

these were just hard as I was tired and still cold

floor pushups
30
30
25

not bad but everything tired and stiff

Crawls
3 laps of 70 ft

just want to get this done

Rear delts
3 sets of 12 with 20

these felt strong

BW 165
BF 12.3
W 56.7

all weird. skipped my quest bar in lieu of psyllium and that didn't work

stretch and roll tomorrow

datsit
DFQ

Freezing ruck

It was frosty this morning when I set out on my ruck but it was clear and beautiful too. I love doing endurance work in the cold; it definitely encourages me to move faster to keep warm.
Felt great from yesterday and the low volume would makes today's work easier; I hoped.
And it did

50 lb Ruck
12 laps
11 isometric squat holds
4th lap 7:41
8th lap 7:22
12th lap 7:02 !!!

Nice intervals. Solid ground, instead of wet sand and mud makes it much easier to move faster though.:)
Again, still haven't figured out how to move any faster without breaking into a trot. I visualize a giant hand on my back, pushing me forwards as I walk, doing my variation of my understanding of pose walking. It works but my legs are only so long :)

BW 163.8
BF 12.3
W 56.5

more water soluble fiber is helping. When I cut quest bars out I took 15 gms of fiber out of my daily diet and it didn't all get replaced. so, quest bars back in as well as psyllium with my oats.

Ok back to 140 presses tomorrow and if's it a good day I would like 5x5

datsit
DFQ

44kg One Arm Swings 10x10,Barbell hacks, Sandbag pushups,side delts

This went very very well. It also showed me how important rest is in this process. My three day forced taper, even though it involved alot of travel, little sleep and weird food really let my body recover a bit and today's workout was positively easy.
Of course it was only the 44 kg and not the 48 but still, it felt like a toy and I had the best height and acceleration with it ever. Plus, cardio was STRONG
We finished the 10 sets in 13 minutes and we could have pushed it under 10 without breaking a sweat.

Of course it could have just been a good day but I know when March test comes I'm taking the Wed and Thursday workouts out and just resting.

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 5/5
44 kg x 10 x 10 sets
9680 lbs

13 minutes total with 44 kg bell

Hacks
65 x 10
85 x 10
105 x 10
115 x 10

Sandbag pushups
bw x 10
32 lbs x 10 x 3

solid but taking it easy as per the whole day

Side delts
3 sets of 12 with 15 lbs

BW 165
BF 11 %
W 57.7 !!! recent high

strange!

long ruck tomorrow with 3-4 intervals

datsit
DFQ

140 Military Press 3x5 PR 2 x 4, 44 kg belt squats, floor pushups PR, crawls, rear delts

This was STRONG! Very surprised after how hard yesterday was. I didn't think my nervous system was recovered but I easily hit 3 x 5 ( never have done 5 with 140 before) and could have done 2 more sets  but thought better of it.
Wow. the setup makes such a big difference
As does my increased flexibility and tissue quality

Love this move. I never appreciated how strong my bench press was when I was powerlifting because I was so focused on my weak points, the squat and deadlift. Now I am fully enjoying being a strong presser again!  I went so long with a fucked up shoulder it's so nice to be able to use it again. Just like my knee.

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 2
120 x 2
140 x 5 x 3 sets PR!
       x 4 x 2 sets

Belt squats
44 kg x 12 x 4

Floor pushups
3 sets of 32  PR!
these were strong too!

Crawls
3 sets of 70 ft

Rear delts
 3 sets of 12 with 20 lbs

BW 165.2
BF 11.9
W 57

thought I'd be light but ???

Ok off tomorrow and then off to Florida for my Total Knee replacement lecture at IHMC

Be back friday so I will just miss Wednesday strength speed work and thursday ruck but it's actually perfect.I need some down time, And also, will go back to 24 kg speed strength work on return as it's time, at least for awhile.

datsit
DFQ

Hard , slow, slog ruck

As expected, after yesterdays seriously tough workout today my legs felt like they weighed 1000 lbs. Didn't help that I was either walking in wet sand or mud. Good mental training though, as I just adapted; slowed my pace and lowered my expectations and things loosened up quite nicely.
Not much energy though

I also started squatting on lap one, just to stretch out. It helped
 Didn't plan on timing any laps, but I thought the pace wasn't too bad and it wasn't

50 lb ruck
12 laps
two hours even
12 iso squats
5th lap 7:53
12th lap 7:33 ! not bad

nice and crisp out- always love that

BW 164,4
BF 12
W 56.7

after ruck
BW 162.6
BF 11,7
W 57

and that's without drinking any more liquids! Just moved things around  lol

Good training on just putting one leg ahead of myself for as long as it took

48 kg One Arm Swings 10 x 10/10( 12th), hack squats, sandbag pushups, side delts

This was just hard. No good reason, either, of course. Good sleep, good food, no soreness, etc. Just hard to do and my mind was the biggest problem My other partners are on injured reserve and were just doing sets of 10 and one was missing in action so the rest periods were particularly short.

I thought about really extending them once I realized how hard it was going to be but then thought again as this kind of random variation in the rest cycles is part of the plan. When all partners show I get a lot of rest, when none show I go as fast as I can.Today was somewhere in between but it was tough!

I kept reminding myself this was the training I need for the test in March but it just sucks to have to try to produce that much force/power when you can't breathe! But the strength was there no problem and the groove is what pulled me through. Keeping the momentum going is what kept me going.

I wish I would have timed the total work time as I think it was the fastest yet but not sure. It seemed it.I started out much stronger than normal. Usually it takes 4-5 sets to warm up, today I was good out the gate, which probably made it harder

Again my main enemy was my mind, just too much internal talk about how much this was sucking and how much the rest was going to suck etc, etc wah wah wah :)
Just shut up and swing

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
40 kg x 3/3
48 kg x 10/10 x 10 sets
200 reps
21,200 lb
Ten tonnes :)

Hacks
65 x 6
85 x 6
105 x 6
115 x 6
125 x 6

Sandbag pushups
bw x 12
32 lbs  x 12 x 3

side delts
 3 sets of 12 with 15's

just beat to shit by now

BW 164.3
BF 12
W 56.7

ok long wet ruck tomorrow. should be interesting

datsit
DFQ

Fast and easy Ruck

This was a nice surprise. I think I must have been fighting some bug the last few weeks because suddenly  I feel normal again and just realized I haven't been.

Today's ruck was strong. Fasting was no problem and I started well and finished stronger
 Nice and cool too and that' so nice

45 lb Ruck
6 laps
 3rd lap 7:49
6 th lap 7:29 !
53 minutes

overall pace was up too and I had no problem keeping a sub 8 min/lap pace it felt like

BW 164.4
BF 11.9
W 57

ok off day and get my head wrapped around 200 reps with the beast! I want it to be the strongest yet!

datis
DFQ

28 kg Strength Speed swings 10 min, walking lunges BW, parallel bar pushups, rear delts

This was a tough one. No good reason of course. Slept well, bodyweight up, no aches or pains,mentally prepared  etc but I had a very hard time warming up.
It was stinkin' cold in the cave that's for sure ,41 degrees I think but my body temp warmed up fast when I started swinging. But my  system didn't and I had to work  every set
But it wasn't THAT hard, just mainly had to double breathe but there was no question I could it, and more if need be. Ten minutes is so much faster yet when I do the 5 min test it seems like an eternity.

28 kg Speed Swings
16 kg x 5/5 x 2
24 kg x 55

28 kg for 20 sets of 10
15:15
10 min
200 reps
12,600 lbs volume

BW walking lunges
3 laps of 40 steps unbroken
1 lap two stops on last leg

legs were just pumping up! Monday's press took more out of me that I thought it would
That is just a heavy load on my total body on one's days rest

Parallel bar pushups
3 sets of 25
not too bad but certainly not easy

rear delts
3 sets of 15 with 15 lbs

now that was easy! Finally :)

BW 165.2 WTF?!
BF 11.4
W 57.3

My waist is the same, sub q fat good and I think it's muscle but either way I don't want to be this HEAVY.
I am eating more carbs than I have in eons but less overall food.

Ruck up tomorrow!

datsit
DFQ

140lb Military press 5x4 PR, 44 kg belt squat, floor pushups, crawls, side delt

This went GREAT. Learned that if I set up the arch as I take the bar out of the rack the layback is almost 3/4 done and it made the first reps so much more consistent, and took the tension out of my biceps tendon as well
Also, stretching out enough to lay the bar on my chest right from the start made a big difference as well. So much easier.
This was solid, I could have done a few sets of 5 or more no problem
With the bar on the chest instead of holding it up with my arms and shoulders it feels much lighter and I have more to push with on the press

Military press
 stick x 5
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
140 x 4 x 5 sets PR!

44 kg Belt squats
( on plates)
 4 sets of 12 taking it easy on the legs after yesterday

Floor pushups
2 sets of 32
1 set of 20!!!

those presses took more out of my triceps than I thought

Crawls
3 sets of 70 ft

hips lower head upper :)

side delts
3 sets of 12 with 15's

BW 164.2
BF 11.2
W 57.1

ok stretch and roll out tomorrow
very happy with today's press

datsit
DFQ

Super Fast Ruck, PRs

This was the strongest ruck ever. It started easy and got stronger every lap. Feels like I am starting back on a nice strength peak again, even though I am just getting over a cold. Ate up yesterday and was perhaps the most hydrated I've been on a Sunday. Alternated glasses of green tea with my wine and it kept all systems go.

Yesterday's swing workout seemed almost too easy also and I felt nothing from it today.
It was also 41 deg out and I do much better when it's cold. Moving faster warms me up.

50 lb Ruck
12 laps
10 isometric squat holds
4th lap 7:33 ( fastest first time eveer)
7th lap 7:19 strong
9th lap 7:14
12th lap 6:58 ( that was a surprise)

for the last lap I really pushed "go" and had a lot to go with, pretty surprising.Limiting factor in more speed was coordination and timing in my gait rather than legs or lungs. Nice

BW 163.6
BF 11.3
W 57.3 !!

Ok time to up the press game tomorrow with 3 sets of 4 and 2 sets of 4

datsit
DFQ

52 kg One Arm Swings 10/10,Hack squats,Sandbag pushups, rear delts

This was WAY stronger than last week. Grip: no issue. Cardio: no issue. Bell height was much better too and power output stronger as well. Very happy with today's session

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 3/3
40 kg x 4/4
48 kg x 3/3
52 kg x 10 x 10
100 reps
11,500 lbs

Barbell Hacks
65 x 10
85 x 10
105 x 10
115 x 10 x 2

solid leg burn

Sandbag pushups
bw x 12
32 lbs x 12 x 3

strong!

Rear delts
3 sets of 12 with 20 lbs

solid!

ok long cold ruck tomorrow!

BW 162.6
BF 11.9
W 56.7

Get it done ruck

Long work day with car stuff after but still got the ruck done. Moved as fast as i could, I was hungry :)

nice and cool out though

45 lb ruck
6 laps
55 min
no lap times counted around 8-8:10 laps

legs felt ok just distracted and hungry hard to find a rhythm

BW 163.4
BF 12.5
W 56.6

weird night, getting over a cold pretty quickly but it wasn't great sleep

datsit
DFQ