Thursday Ruck

Forgot to post this. just a very standard ruck walk.  everything solid and strong. Didn't time laps just a steady pace all through, probably 8 min laps or so

45 lb ruck
6 laps
55 min

BW 162.6
BF 12.3
W 56.7

back on track . legs felt light and loose.

datsit
DFQ

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

This went very well. Slept very well last night which, of course make a huge difference. One bad nights sleep wrecks my next day training now where before it didn't so much.Course I wasn't doing this stuff then either.

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

cardio was strong today. Didn't double breathe except for a few reps on a few sets. Good power output throughout too. Didn't look at the clock until 11 min had past. Pretty calm and fluid, I just let myself fall into the groove.

BW walking lunges
4 laps UNBROKEN!
no problem either. Deep too. Best effort in forever, maybe ever. Legs feel strong and supple amazing!

Parallel bar pushups
3 sets of 25

no problem

Rear delts
3 sets of 12 with 20 lbs.

needed to go heavy on this today

OK short and fast ruck tomorrow!

datsit
DFQ

Re Entry Military press full ladder to 130,40 kg belt squat, floor pushups, side delts

Woke up at 12:30 am last night and never really got back to sleep. I knew I would pay for it in the workout later and I did. Not quite as badly as I feared but close. No sleep doesn't take as much a toll on my top end strength as it does my endurance.

Plus I had missed last weeks pressing so I knew the weights would feel heavy. And they did not disappoint. But after a lot of remedial sets things started to normalize, as I also knew they would

Military Press
stick x 5
65 x 5 x 2
85 x 5
95 x 3
105 x 3
115 x 3
125 x 3
130 x 3 not terrible groove felt ok
120 x 3
110 x 3
100 x 3
95 x 3
85 x 5
65 x 6

did back bends over the stability ball again to warmup and again it helped tremendously- I could get my arch much quicker and less stiffness

40 kg belt squat
5 sets of 10 strict.

I knew more than 10 rep sets would fatigue me too fast. this felt perfect. energy much better than at start
Didn't help it was cold and wet today. Very happy for the rain but not the best energy when I'm tired to begin with. Again, just shut up and go. :)

Floor pushups
25
20
15
15

had visions of sets of 30 but after the first set it was clear that wasn't a good idea. Very easy stops

Crawls
2 sets of 70 ft

now I'm getting tired

Side delts
2 sets of 12 with 12's

now I'm done

BW 163.4
BF 11.9
W 57.1

ok day off tomorrow and hopefully great sleep tonight

Datsit
DFQ

Steady state ruck

I don't know how, or why but I woke up this morning feeling like I had done nothing yesterday. Nothing was sore, tight or ached at all. Incredible , can't explain it but I'll take it.
And my legs felt loose and strong at the same time as I started my ruck, and the weight felt like nothing.
Crazy
I decided to try to not time any laps this morning and just let myself establish a steady, easy pace and I did it! Finished in just about the same time as always so my extra fast timed laps must balance out the slower post timed intervals. 1 hour and 55 minutes but it was SO nice to just cruise along.
After yesterday's CNS stimulation I definitely didn't feel like driving hard to make a time lap.

Probably will only do those on the low rep days  or alternate weeks if I change that strategy after the upcoming 44 kg test, which will probably happen. Not sure to what yet. depends on how the test goes.

Nice cool overcast morning. Fall is coming and I can't wait.

50 lb ruck
12 laps
10 isometric squat holds
1 hr 55 min

BW 163.4
BF 10.4 !!!!
W 57.9 ~!

Must be the carbs but it feels great

SO, the diet looks like this:

AM Intermittent Fast
Meal one : veg protein
Meal two  slow carb protein

intertwined with wine, lots of fats and coffee

ok back to presses tomorrow. not sure what I'm going to do but probably heavy for low reps

datsit
DFQ

48 kg One Arm Swing 10x10/10 9th time, barbell hacks, sandbag pushups, rear delts

Ne Kukaj Nego
Radi

This is Croatian for " Stop whining, Work!" and is on the front of the shirt I'm wearing in the video ,given to me by Aleksandar Miketa of Center Miketa in Rijecka Croatia. An SMK Sr. Instructor and one the best instructors I know.

It summed up my attitude towards today's training. I was  a bit more nervous than usual from missing last weeks workout with the 48 and in general all workouts last week.

I was hoping it wouldn't wreck me and it didn't. In fact, while today wasn't the strongest ever session it was easily in 2nd or 3rd place. Shows me I am ready to test in two weeks

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 4/4

48 kg x 10/10 x 10 9th time
21,200  Ten Tons

The first five sets were some of the all time best! I could tell when I did my first hike pass the bell felt LIGHT! that it was going to be ok. Surprisingly it was my grip that was the main source of weakness during the workout. That and a little power shortage at the end but over all no problem

AND very happy to see I am doing my ten reps in 15 seconds! solid pace. excellent.

My Mantra was just "shut up" as I stepped onto the platform. Energy was solid, wind was solid groove was strong, just a little in the left hand grip
I also finished the last two sets starting on the right. It's just stronger that way when I'm tired to begin with. I will start on my right arm for the test so I can finish on the left hand

VERY happy with this session

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 6

time to go up this is getting easy

Sandbag pushups
bw x 12
32 x 12 x 3

solid too

rear delts
3 sets of 12 with 15/s

almost too light now for rears

BW 162.4
BF 11.4
W 57.2

had brown rice last night and it was perfect . Rice and grassfed butter! YUM
going to focus on intermittment fast til my first meal of veg egg stir fry then go back a carb based whole grain meal ( rice oats or beans) for second mea. Of course wine  and cold water fish in there too.
Off yoghurt for awhile  making me gassy

ruck up tomorrow!

datsit
DFQ

Back in the saddle ruck

Not bad at all, after a long fast too. Heat adaptation wasn't bad either- not stinkin' hot but not cool either and everything felt fine

Hope's that's the case on Saturday

45 lb Ruck
6 laps
57  min
6th lap 8 min even

Legs felt strong and loose


BW 162.6
BF 11.7
W 57.1

It was great to hang out and drink some 17 year old single malt with three Royal Marines that were in the SMK cert.  Talk about Real Deal guys. And now I know, Yomping, means Rucking. The original rucking

datsit
DFQ

Back to work. Speed swings 24 kg 10 min, sandbag lunges, parallel pushups, side delts

The first workouts back after a cert trip, especially one overseas is usually pretty rough. But this was ok. No real jet lag at all, I'm back on PST time and slept really well the last two nights. Energy is really good, unusually so, actually. I'm definitely not feeling strong or perfectly " here" but it's not bad  and the speed swing workout was perfect to through me back into the middle, not the deep end of the pool.

That is on Saturday, when I jump back into 10 sets of 20 with the Beast. that' will be a tell. Especially since I have only ONE more workout after that before the 44 kg test. Yikes.


Speed swings
24 kg
15:15 x 10 reps
20 sets
200 reps
10,600 lbs

not bad at all. Since 10 minutes isn't bad at all these day I'm hoping five, with any weight won't be that bad

Sandbag lunges
4 laps of 20 steps
shoulder carry back

strong, actually.

Parallel bar pushups
3 sets of 25

not bad either good pump

side delts
 3 set of 12 with 15 lbs

like I never took a break

ok back to ruck tomorrow..

BW 162.4
BF 11.7
W 57.2

datsit
DFQ

140 lb Military press 3 x 4, 2 x 3 , 40kg Belt squats,floor pushups,crawls, side delts

The strength just keeps on building. Another great day. I was tired by the end of the workout for sure but the press strength  was very solid. Nice little heat wave into the 90's didn't help the training but it did show me I am indeed heat adapted finally.

Better late than never

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

doing back over stability ball arches makes a HUGE difference in my setup on the first few sets. This is a great little discovery. My arch is right there when I do this

40 kg Belt squats
 12,14, 16,20

very solid

Floor Pushups
2 sets of 32
1 set of 25
 89 reps

the presses caught up with me but we weren't resting much between sets either

side delts
 3 sets of 12 with 15's

finally able to get the bells together in the front for a much better stretch and shoulder ROM. the more I work the bodymaintenance the better things go.

ok off to UK tomorrow so no workouts til I get back. plenty of demos and walking but a needed de load as well

datsit
DFQ

Freaking FAST ruck!! All time lap PR

 I knew I felt fast from the first steps. Nothing hurt, legs felt loose and strong, a rare combination. Especially after the 200 reps yesterday but I thought it might be good and it was. I just didn't know HOW good it was going to be.

Mind was strong, lungs were open early and the pack felt like nothing on my back

50 lb ruck
12 laps
10 iso squats
4th lap 7:56
8th lap 7:14 !! lap pr
12th lap 6:49!!!!! All time Lap PR!!!

Man I was hoping for 7:03, one second better than my previous best. The 7:14 lap took a little out of me but I had plenty in the tank when I started the 12th lap. I really pushed hard the whole time and really don't know how I can walk faster than this without breaking into a jog, which I actually did twice for a few steps going over some mud.

14 second increase! fantastic. and I feel fully recovered already. perfect

BW 162.6
BF 11.6
W 57 %

I think it's the reverse Samson effect; I got my high and tight haircut back Friday and have felt strong eversince :)

Mind over matter

2 sets of 4 and 3x3 with 140 tomorrow in the press and then I'm off to London for a week. Perfect time for a back off week too

datsit
DFQ

thanks for the inspiration Frank

48 kg One Arm Swings, 10 x 10/10 8th time, 135 lb hacks,sandbagpushups, rear delts

This was easily the strongest, best effort to date with this workout and weight. Finally, didn't feel like I was just in survival mode and my power output stayed high the entire time. Only three of us and I was ready to go one man before my set. That says it all right there. Recovery was solid. Wind was great and I wasn't dying on the last five reps of the second arm!
Bell speed too and height, were solid. Not perfect but really better.
Skin was no problem and grip was the only part that wasn't as strong as I like. But small issue.
Mainly the bell felt like just another weight and the last five sets didn't kill me

One Arm Swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps
21,600 lbs

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 6
very strong. this alternation of weights and reps is perfect

sand bag pushups
bw x 12
 32 x 12
      x 10
      x 8

going full depth ( shoulders have opened up a lot lately) and slower and holding and flexing and top. really much harder but good stimulation and variation to all the fast non lock reps we do

rear delts
3 sets of 12 with 15 lbs

solid

okay ruck up tomorrow! last workouts before the London SMK cert!

BW 163.4
BF 11.7
W 57.0

datsit
DFQ

Good ruck

got started a little later than usual but it went very well
Legs felt good from the start, heat was no problem and an extra hour of fasting wasn't a problem either.
Recovery good from yesterday, hardly felt it.
Good body maintenance in AM

45 lb Ruck
6 laps
3rd lap 8:09
6th lap 7:49
57 min

BW 164.4
BF 11.7
W 57.0

body is finally heat adapting and back on strict keto and that feels better already

ok one day to rest and roll then work

datsit
DFQ

24 kg Speed swings, 10 min, bw walking lunges, parallel pushups side delts

This was the best 10 min set ever. I actually felt I pushed each reps of each of the 20 sets to max power and did not wilt. Did not have to double breathe either and each rep felt smooth and powerful.
Hope it's a good omen for Saturdays 10/10 x 10 with the Beast

24 speed swings
15:15 x 10
20 sets
200 reps
10,600 lbs

very strong. happy with this. ten minutes mentally now is nothing

BW walking lunges
4 laps of 40 unbroken!
really focused on deep stretch on each rep. this too was very strong

Parallel pushups
2 sets of 25
1 set of 18

tired a bit and didn't want to push it

Side delts
 3 sets of 12 with 12
slow and strict. nice burn

ok two days off then  lots of reps

datsit
DFQ

140 lb Military Press 5 x 3 pr,floor pushups pr,36 kg belt squats crawls, rear delts

this went very well. first I could touch the bar to my chest not only on the last rep or two of the last set or two but from the start! this is a serious PR!! makes the setup so much easier to have the weight rest actually on my chest instead of holding it on my front delts! Makes using my lats for the start so much better too

Mil Press
stick x 5
45 x 5
65 x 5
85 x 5
105 x 5
125 x 1
140 x 3 x 5 sets! PR
very happy with this/

36 kg belt squat
10
12
14
16 reps

this is the new start of the weight cycle, 32 kg is too light except for 20 rep sets anymore! yay~!!

Floor pushup
3 sets of 31 pr!!
very strong

crawls
3 sets of 70 ft

rear delts
3 sets of 12 with 20

these two lateral movements are continuing to help my shoulder strength and stability

ok day off for roll and stretch tomorrow but everything's feeling great!

BW 163.4
BF 12.5
W 56.7

datsit
DFQ

Steady ruck

Legs felt loose but heavy at the same time. No problem getting started but legs just didn't feel fast today. At least for the first 4 laps then they shook out a bit.
Ruck felt light though and all systems were fine. Good sleep and no hangover  :)

50 lb Ruck
12 laps
10 iso squats
 2 hrs even
4th lap 8:04
8th lap 7:44
12th lap 7:26

better than expected. first time lap I thought was faster. legs felt good but turnover was slower I guess

BW 162.4
BF 12.5
W 56.7

no worries, body feels good. 140 x 3's tomorrow in the press

datsit
DFQ

48 kg One Arm Swings 10 x 5/5, hacks, sandbag pushups, side delts

Really really good one today. Took a long time to break a sweat, the bell felt light and the sets felt strong but easy. It was over before we knew it. Just the three of us and the whole thing took 20 min. This was the strongest ever.The bell felt like a 'bell' and not a Monster.
 I wasn't just trying to survive

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 4/4
40 kg x 4/4
48 kg x 5/5 x 10
100 reps
10,600 lbs

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

these felt strong as well. alternating high reps on the low rep swing days seems like such a minor thing but it's brilliant. makes all the difference and really makes this exercise a solid assistant move instead of just more plain work

Sandbag pushups
bw x12
32 x 12 x 3

really focused on lockout and hold at the top of each rep. we get quite enough bottom shoulder/pec work with the other two rep days where we are basically bouncing out of the bottom

side delts/curls
3 sets of 8 with 20 lbs

excellent . I love doing curls :)

ok long ruck tomorrow. back on keto again pretty strictly and feel better already. Just have to think FATS when I start feeling hungry instead of carbs. and also I'm letting myself eat more protein with the fats as it's so much easier. trying to restrict protein while just increasing fats is freaking hard! I can understand paleo much better now. protein and fats together are very satisfying

ok

datsit
DFQ

Slow ruck

Definitely took it slow and easy today as the legs were tired especially hamstrings. the longer stroke and more hip hinge technique loads them even more but the whole leg/hip area was just tired. as it should be

I time two laps but wasn't pushing at all. a nice stroll. Just about the pace I thought it was

45 lb ruck
6 laps
56 min
3rd lap 8:11
6th lap 8:04

nice and hot and it finally seemed not to bother me. maybe heat adaptation is finally kicking in? better late than never

Legs felt strong thick and solid. nice to feel like one piece again. it's been forever

BW 163.4
BF 12.1
W 57.1

ok day to stretch and roll tomorrow and gear up for saturday. fives will feel like a vacation!

datsit
DFQ

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

 Not enough sleep last night and felt it all day. There's only so much caffeine can do :)
But it was 15 min on the speed swing menu so there it was, saddle up and do my best. Also decided to go into the 90s again today.
Pefect

It's interesting the different self talk one has on an easy day versus a tough one. " Wow, feel strong, push it. you got this" etc vs," cmon now,  how many sets left, fuck, just shut up and go. just shut up and go.DOn't think just go."

That was today.

the good news was that I felt decidedly better after the swings and kept feeling better as the workout went on. This is why I never miss, cause I know I will always feel better at the end. and maybe before, too

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

the strange this is is that I was so tired I just got into a zone and kept going. the swings were strong and powerful  and outside of a bad attitude weren't that hard. Actually very happy with the workout.Definite progress

BW walking lunges
 3 laps of 40 steps unbroken
1 lap of 40 with a stop

these were very very strong. nice deep lunge and stretch. also surprising

Parallel bar pushups
4 sets of 20 reps!
strong

Rear delts
3 sets of 15 with 15s

love love love this move. as do my shoulders

ok ruck up tomorrow

datsit
DFQ

130 lb Military Press 5x5,48 kg belt squats, floor pushups, crawls , side delts curls

Decent one today. Considering this is just 5 lbs off my all time best for 5x5 it was very good. Right biceps tendon was weird all day and I only got minimal body time before training but the press groove set it back right away. I thought that might happen.

Hit the teres major and pec minor hard after. Much better; woke up with it

Military press
45 x 5
65 x 5
85 x 5
105 x 3
115 x 2
130 x 5 x 5 !

48 kg Belt squat
 10, 12, 14 25 !!! PR  It was Nick's fault :) Not bad at all

Floor pushups
3 sets of 30 !
Surprisingly strong

Crawls
3 laps of 70 ft

Side delts db curls
3 sets of 15/ 8's

ok now officially tired. Three hard days straight. roll and stretch tomorrow

datsit
DFQ

Solid ruck

Very strong ruck today for the day after 200 beast swings. Very surprised actually at how loose and solid my legs felt right from the start. Turnover was good as was  my first timed lap. Warmed up even faster after that and hit some good lap times
In general recovered from that high work load very well. a very good sign that we are on the right track

50 lb ruck
12 laps
10 iso squats 3 stances
4th lap 7:58
8th lap 7:43
12 lap 7:26

not bad at all considering. I look back at my 7:04 lap PR and am amazed! that is so stinking fast ,especially for the last lap. I must have been feeling great that day!

BW 163.4
BF 12.8 ?
W 56.6

post ruck
BW 161.2
BF 11.9 ???
W 56.7

now thats strange

Ok presses tomorrow  130 lbs for 5's

datsit
DFQ

48 kg One Arm Swing 10 x 10/10 7th time, 135 lb hack squats, sandbag pushups, rear delts

I was nervous for this one. Last week was so strong and solid I wondered if the power for the fives would carry over to tens. It did.

It's just SO much stinking work. and the closer you get to the finish the harder it is to  keep up the power. Now that I know what's coming I have to work very  hard to stay out of my own way mentally.
BUT I, and we, were stronger than ever. No grip. callus, wind, or leg issues at all and the last three sets were the best ever.

Focusing on following the bell and creating the fastest  and most powerful arc is really helping. Not getting tied up on my legs or hips at all and when I fatigue it's easier to keep the acceleration up; in both directions.
Very please.

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 5/5

48 kg x 10/10 x 10 

200 reps

21, 200 lbs

heartrate 30 seconds after finishing 8th set was 185!

having four of us there really helped too, way more rest.

I definitely am strong and fitter than ever with this. Maximizing technique is always key. I was getting in my own way before

Hacks

65 x 6

86 x 6

115 x 5

135 x 6 ties pr

 low reps  on these days is perfect. I see 150 for 6 soon

Sandbag pushups

bw x 12

32 x 12 x 3

strong!

rear delts/curls

3 sets of 15-10 with 15

and 3 x 10 curls

BW 163.2

BF 12.8 !

W 56.4

feel good though. lowering carbs more each day. High was not even 100 but i can tell the difference. need to get back to more fats in evening

long ruck tomorrow see what's in the legs

datsit

DFQ