Thursday, March 22, 2018

Best ruck in forever

And it almost didn't happen. I came home in a thunderstorm and decided to write off the ruck. Not worth it for an hour, so I sat down to start my meal AND it stopped!

So, I had to go.I had eaten a bit so I was no longer hangry and just got out in it to see what was going to happen.

And it was aweome. The new gait kicked in effortless and I cruised through all six laps


Not a stop or a drop in stride or cadence.

I don't know the last time that happened. Or, if it has!

It was magical.

Especially with the cool, crisp air, and the thunder clouds looming overhead and all the nitrogen in the air it was amazing

45 lb ruck
6 laps unbroken
54 min total
RPE 4 !

BW 169.4
BF 13.3
W 55.5



Wednesday, March 21, 2018

20 kg Speed swings 13 min, 120 lb Mil Press, walking lunges, side delts

Pretty beat up still today. Nothing tweaked just tired and too sore, no big surprises. But I needed to step back from the edge so I did. 20 kg swings instead of 24. It was a good choice

I chose the 24 kg bell for speed work when I was doing 10x10/10 with the 48 kg bell every week. I no longer am. Perhaps the 20 kg is a better choice  given the average loads I use each week. We'll see when I recover.

Plus, that was also when my main goal was the Sinister swing test, now it is the 200 lb press so the target has changed a lot

20 kg speed swings
15:15 x 10 rpa
13 min
260 reps
11,440 lbs moved
RPE 6.5

this felt perfect, hard but strong the whole way though and no double breathing or distress at all

Military press
false grip one finger off knurl
on concrete not mat
bar a tad bit lower on chest to start

Felt good except my left bicep tendon was wonky and shoulders were tired. Didn't push too hard.
Changes felt good but I don't have the ideal height for unracking the bar but the more solid ground felt 'right'
false grip allowed me to really grip the bar the entire rep something that I've been loosing contact with occasionally on hard reps
Bar did not drift forward at all but it's light

really mentally focused on driving bar in a straight line off the chest and moving my torso back  to 'get out of the way'

another angle

Mil press
45 x 3
65 x 3
85 x 3
105 x 3
120 x 3 x 10 sets

Walking lunges
4 laps of 40 steps
leaned over leg a bit more felt more mobile this way. been staying too upright I think. Might be time for another lunge variation. I think I've burned this one out

Side delts
3 sets of 12 with 20

BW 171.6!!!
BF 12.5
W 56.6

1 pm
BW 170.2
BF 11.1

ruck up tomorrow!


Monday, March 19, 2018

167.5 Military press 3x4 PR, 162.5 Mil press,2x5,40 kg belt squat, 200 lb bench press, floor pushups, crawls, rear delt

What a freaking day! Felt good today, lower back 100% normal, a bit tired from the weekends workload but not bad at all. Slept well, etc. Thought the presses would go well. Wasn't sure of all sets of fives ( mainly because of groove, not strength).
Warmups went ok  but when I got to the work weight is was not solid groove at all. Spent way too much time bringing the bar back into me before being able to push up. Every rep was hard and only got 4 on first set.
Second was stronger groove but still only 4 reps. Had hope for 3rd but no.
Then, switched to oly shoes thinking that might help but only did 1/2 rep and realized that wasn't the problem
Back to vibrams  and THEN I realized I had MISLOADED THE DAMN BAR!!
to 167.5 !!!!
Fives instead of 2.5 lb plates
No wonder. I've only done 2.5 lbs more for doubles.

Then I felt better as it was a PR . but I was beat up from grinding.
But, back to 162.5 for two VERY tough sets of 5

THEN, strip weight back to 135 and play with false grip which seemed better

I also decided to not press on the mat, it might the real cause of my balance issues overhead. It doesn't feel too spongy but it is foam. Concrete next time and false grip

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
150 x 1 ( hard, out in front!)
167.5 x 4 x 3 sets ( big jump, too! )
162.5 x 5 x 2 sets
135 x 3 false grip
155 x 1 false
165 x 1 false grip. pretty decent groove

40 kg belt squat
4 sets of 12

wanted to give lower back a rest

Bench press
45 x 3
95 x 2
135 x 1
185 x 1
200 x 1

that was seriously easy. 215 at the cert no problem at all

floor pushups

2 sets of 40

3 sets of 70 ft fast

rear delts
3 sets of 15 with 20

love these!

BW 169.6
BF 12.8
W 56.1

off tomorrow I'm tired! those damn deadlifts. No matter the volume they always overwork my CNS!


Sunday, March 18, 2018

Strong ruck

Had to skip Thursday ruck for work so I was a bit worried whether the rest would help me or de condition me.

Seems to have been neutral. Felt like normal. Right foot was fine and I literally didn't feel it til the last five minutes walk home from the park. The new gait was more automatic and smoother and it was good

My back was tight a bit upon awakening from the deads yesterday, which did have me worried, but moving about and some bodymaintenance shook it out quickly. I just can't tolerate much barbell work and I can't forget that. I will have to be very very careful as I approach this cert.

Calves were very tight when I started and it took an hour for them to loosen up! But, they did.

50 lb Ruck
2 hours
12 laps
11 iso squats stretches

BW 169.6
BF 13.1
W 56.1

ok 162.5 presses tomorrow. Still gotta stretch out more and prepare


Saturday, March 17, 2018

48 kg One arm Swings 10 x 5x5,Deadlift to 325, weighted pushups,side laterals

This went well across the board. The swings were strong, the bell felt light, and the volume was basically easy. I actually had to remind myself that this used to be very very hard for me for any sets and reps; and controlled me more than I it.
Not anymore
We had been doing 10 reps per arm instead of 5x5 and actually I forgot til we were just about to start( thanks Nick :) ) and I didn't want to switch. Mentally I was into the dl anyway and didn't want to work too hard. Next week though. All ten reps on one arm and ten sets of that

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 5/5 x 10 sets
100 reps
10,600 lbs

( video is tenth set )
135 x 3
225 x 2
275 x 1
295 x 1
315 x 1
325 x 1

Easy peasy. Felt great. Pulling this like an Olympic style clean deadlift, shoes and hook grip and all
Legs off the floor THEN finish with the hips. Back felt perfect. Have to remember though to REALLY lock in my lats before I pull


Weighted pushups
bw x 8 all paused reps
53 x 8 x 3 sets all paused

prepping for bench press work
super easy. Have to  go to tens next week

Side delts
3 x 12 with 20 lbs

this is starting to feel very strong now. It was heavy . should be every week workout soon

BW 169.6 !!
BF 11.0
W 57.8

salad AND stirfry cleaned things out. :)


Wednesday, March 14, 2018

24 kg speed swings 12 min, 120lb Mil press 10x3,walking lunges, rear delts

This was harder and easier, as I expected. It was easier mentally as 12 minutes is as close to a walk in the park with this protocol as can be. That's where things actually start to get hard for me
But knowing it's only twelve minutes I went out much harder than usual and that's always tough. Faster more powerful reps just tax you much more than going as hard as you can while simultaneously knowing you have to go a LONG TIME

So more hardstyle reps really got my HR and  respiration going.

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

Military press practice

trying to figure out how NOT to push the damn bar fowards and I think I figured it out! When I do my lat flexion some times it seems my elbows go behind the hands  and I lose that perpendicular forearm angle.

I have to compress the elbow straight down and not back at all so it's all drive under the bar
Here's another angle

10 sets of 3 with 120

will see how this works on Monday :)

Walking lunges
3 sets of 40 steps

hard today

rear delts
3 sets of 12 with 20 lbs

BW 170.8
BF 11.9 ( lowest it's been in the AM without a bath in months)
W 57.1

ok lets see if I can make my ruck tomorrow. Have to work extra late


PS Bench press!

In preparation for the SFL in May I did some benches at No Ex today. Just a few. I have to press 215 for a single for my strength test and it should be no problem but I haven't benched in 15 years! wow! that's a LONG time considering I competed for 13!

But it felt easy today. No problem at all
Flat back, medium grip with thumb over, took the weight out myself

bar x 5
95 x 2
115 x 2
135 x 1
155 x 1

felt just like a weighted pushup to the horizontal bar!

Monday, March 12, 2018

157.5 Military Press 5x5. Barbell squats 155x5 , floor pushups. crawls, side delts

And the beat goes on. Considering this was just 2.5 lbs ( which, in the pressing world can be monstrous!) under my all time best for 5x5 it was very strong. A few instance of balance issues ( lost glute tightness I think) but otherwise just solid

Also considering it was DST and I was up seriously early had an effect although it could have been a good one - I got to do the workout even earlier than usual.
Body felt good from this weekend and nothing special achey report. Energy felt decent all day, too

Mind was solid on the sets- almost no extra 'thinking' prior to the sets and I wasn't stalling at all. I was ready to go and get it done. Lots of confidence too, after that first set of five went well

Also took bigger jumps in the warmups. A bit tired of futzing around getting to these big weights. The fact that it was 70 degrees outside helped too ( still 42 in the garage though)

Military Press
45 x 5
65 x 5
85 x 3
108 x 2
135 x 1
157.5 x  5 x 5

fourth set ( balance issue one)

I think my elbows are starting to flare. But, all in all. VERY happy with this session. Next week is 162.5 for my all time PR and then, hopefully the week after that 165  for the goal weight!

Barbell back squat
45 x 5
95 x 5
135 x 5
155 x 5 x 2
 SO easy. Hardest thing is holding the bar on my back. It helps open up my shoulders but man it's still not comfortable

Floor pushups
3 sets of 42

surprisingly strong

3 sets of 60 ft

Side delts
3 sets of 12 with 20
strongest this has felt at this weight

BW 170
BF 11.9
W 57.5

ok ready for a stretchout day