Thursday, October 19, 2017

Faster steady state ruck



I've dropped about 10 -15 seconds per lap on my regular pace these days. Not sure why but I'll take it. I'm sure just more miles in the legs and  increased aerobic foundation over time but it's nice. After times before were 7:50-8:00 per lap
Now it's 7:40 - 7:30 per lap with not much more exertion.
Still waiting for a crisp Thursday afternoon on both sides of the park! LOL
Tired of hot

45 lb ruck
6 laps
50  min
7:30 last lap

BW 170.4
BF 12.7
W 56.4

wow, I am actually dieting too. cutting back carbs and overall cals. This is strange

ok day off tomorrow then 32 kg ( for a change) for 10 x 10/10 and some max power

datsit
dfq

Wednesday, October 18, 2017

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

Strong all the way through. Really was able to concentrate on many small aspects on every rep of every set today. A good sign my cardio is up as well as power. Didn't look up to clock until 12 min in.

24 kg speed swings
15:15 8 RPA
16 min
256 reps
13, 568 lbs
HR 160

Walking lunges
4 laps of 40 steps
these burned particularly badly today

Parallel bar pushups
2 x 37
1 x 30

triceps death :)

rear delts
3 sets of 12 with 20

BW 170.8
BF 12.7
W 56.4

two days of pretty low carbs and cals. Nothing yet. have to cut more

ruck up tomorrow

datsit
dfq

Monday, October 16, 2017

190 lb Military press, 3 misses, 135 x 10 pr, 48 kg belt squat, floor pushups, crawls, side delts

 This was a strange one. Felt VERY strong but 'flat'. I don't recall adrenalizing much last week but perhaps I did.  Part of it was that this was  an afterthought and I didn't really care that much if I made it.  I just wanted to give it a try and that's all I got.

It never felt heavy but I couldn't get all the pieces right on any of my three attempts. I actually thought I was going to make each one! It just never felt heavy but I never got under the weight enough.

Looking at the video I can tell that I did make the corrections from last week:
1) I walked out with the chest up so i didn't lose connection to the bar

2) I layed back early

But I didn't initiate with a fast second layback and I think that's what cost me this lift. I think I was actually TOO confident in my strength and used too much arm and didn't lay back enough

attempt 1


the bar got way out in front and I decided not to chase it

the second attempt I got a little fire for. The pressure was off, so to speak as I had already missed. I got more but not enough second layback


Third attempt was closest


then a nice PR of ten reps with 135


It's all good, Again the weight never felt heavy at all which I think lulled me into a false confidence. I can't forget the exact tehcniques

Military Press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
120 x 1
140 x 1 ( easy)
160 x 1 ( no problem)
175 x 1 ( still solid)
190 x X
       x X
       x X

ack

48 kg Belt squat
4 sets of 12
strong.

Floor pushups
3 sets of 35
no problem

Crawls
3 sets of 70
slower and more deliberate

side delts
3 sets of 12 with 15

slower reps here too

BW 170
BF 12.5
W 56.5

ok I've got to cut some carbs. Don't want to be 170

next week back to 5x5 with 155

datsit
dfq

Sunday, October 15, 2017

Surprisingly strong and fast steady state ruck



Yesterday must not have taken as much out of me as I thought it might. Got a good roll/stretchout before I walked today and maybe that made a difference but my calves and glutes were not locked tight at the start as they have been

I was loose and strong from the get go, with my lungs cooperating as well. Being cool helped a ton too. 50 degree's is so much better than 70. Cool and crisps helps me move faster for sure.

50 lb Ruck
12 laps
11 iso squats
no timed laps
total = 1 hr 48 min

each lap felt around 7:30 ish per lap
Used Wecks' Core fist technique and I really like it definitely seems to sync up my shoulders really well

BW 168.8
BF 13.1
W 56.3

Ok looks like we're going to take a weight tomorrow in the press

probably:
140 x 1
160 x 1
175 x 1
190 x 1

do it a little differently than last week but this is just iceing on the cake :)

datsit
dfq

Saturday, October 14, 2017

52 and 68 kg One Arm Swings, double 24 kg front squat,wt pushups,rear delts



This was harder than expected. It was colder too, and I should have taken the winter hot bath passive warmup, especially for these weights. But I warmed up fast as I got into the big boys :)
Glad I did not go with the idea of doing all the sets with the 68 kg. First, I wouldn't have been warm enough and two, it would just be too heavy.
This worked well and was freakin' heavy enough

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 5/5
52 kg x 5/5 x5
68 kg x 5/5 x 5



Double 24 kg front squat, paused
2 24's x 3
          x 4
          x 5

this was enough after those swings, my abs were tired!

Wt Pushups
bw x 12
52 lb x 12 x 3

rear delt
3 sets of 10 with 20 lb

BW 170
BF 13.1
W 55.8

lets see how the ruck goes

datsit
dfq

Thursday, October 12, 2017

Strong Steady state Ruck



Very quick today. Did the six laps with almost 11 minutes to spare. That's definitely a record. And it wasn't that hard. Really helped too that it's cooling off, I don't waste so much energy cooling my core
 Glutes were a little tight but it didn't seem to keep the legs from moving fast. Lungs ok too

45 lb ruck
6 laps
49 min !PR

BW 169.8 !
BF 13.3 !
W 55.6 !

1 PM PRE RUCK
BW  168.8
BF 12.3
W 56.5

that's so weird

ok off tomorrow and stretch and roll out

datsit
dfq

Wednesday, October 11, 2017

24 kg speed swings 14 min, walking lunges,parallel bar pushups, side delts

Felt no ill effects from Mondays heavy pressing. In fact, I always feel better after press day as the super extension on my back is just what I need to counter my flexion dominant posture and musculature.


24 kg speed swings
15:15 at 8 rpa
14 min
224 reps
11,872 lbs

pretty stinkin' strong and easy. Had no problem watching the clock and each rep was strong and powerful.
Can't remember the last time I had to double breathe on this movement
Used to have to do that all the time
Virtually no mental stress at all

walking lunges
4 laps of 40 ft.
short step with forward knee drive emphasis seems to work best. Long strides don't
Strong

Parallel bar pushups
2 sets of 37
1 set of 35

these were strong and I could have done the two more for the last set but it would have meant redline it and don't need that

Side delts
3 sets of 12 with 15's


BW 168.8
BF 13.3
W 55.6 ! new low. dehydrated I guess ack

ruck up tomorrow

datsit
dfq

Monday, October 09, 2017

Double Military press PR! 180 and 185. PR floor pushups 80 reps, 44 kg belt squat, crawls , rear delts



What a freakin' workout!  I love it when  plan comes together :)

Felt strong and solid all day before and my mind was strong I just wanted to get to it! I thought I should be good for 180 but not so sure of 185. It would be all about the jumps too which I was not sure of, having a new strategy.

Military Press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 1
135 x 1
150 x 1 ( strong and fast)
160 x 1 (also fast )
170 x 1 ( steady)
180 x 1 PR!! yes!  a little out in front, or more accurately, not layed back enough but definitely solid!
185 x 1 PR!!! YES YES YES YES YES

Almost did not take this weight, thinking I was going to give next week a go too but then thought, why not? if you miss you miss , Just give it a ride
AND it was actually better groove than the 180!

Couldn't be happier. First all the metrics worked perfectly ( 5x5, 8x3, 5x2)  and the new technique worked well too.

I do have to work on walking the bar out with more arch and not losing connecting with the bar on the walkout. I think this will be the next big brealthrough for me.

It's all about the setup





44 kg belt squat
4 x 12

Floor pushups
1 x 80 continuous reps! PR!! these were very strong very happy here too. ballistics power pushups :)

crawls
3 sets  of  70

rear delts
 3 x 10 x 20lbs

BW 169
BF 12.5
W 56.5

datsit
dfq


Sunday, October 08, 2017

Fast Ruck single lap pr!



This was a surprise! Legs were loose and strong right from the get go and lungs were open from the start as well

SO nice when this stuff shows up,especially after a hard 48 kg workout yesterday.
 AND a lap PR to boot! Not a big one, just barely two seconds better but hey, I haven't done close to it in a long time so I'll take it
Good sign for tomorrow's presses too

50 lb Ruck
12 laps
11 iso squats
6th lap 7:40
11th lap 6:37 PR!! All time! ( 6 seconds off first pr time of 6:43)
1:49 min all time total pr too. ( fastest per lap time for all 12 laps)

very very nice

BW 168.4
BF 12.2
W 56.6

this was also a surprise

ok tomorrow; goal is 180 lb press for another PR

datsit
dfq

Saturday, October 07, 2017

48 kg One Arm swings 10 x 5/5,double 24 kg front squats 4 x 5,52 lb pushups, side delts



Really solid workout today. The warmups went well, the bell felt light, and the workload seemed perfect. Dropped the reps from 6-5 ala StrongEndurance ( five is the perfect rep number after all,lol)
and it was excellent. All focus on technique and power. Took about 3 min between sets which is the norm. Only three of us now for awhile so if we need extra rest later on, we'll take it

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
48 kg x 5/5  (in the future do 5/5 with the 44 kg as well)
10,600 lbs

Double 24 kg Front squats


these were strong but I didn't do the fifth set as fatigue was creeping in. Funny, these look SO much deeper in the mirror I'm looking at in front of me! More to work on

Sandbag Pushups, horiz bar
bw x 10
52 x 10 x 3 sets
easy and strong

side delts
3 sets of 15 with 15
this is the right weight for now. slow the reps down if I need to make it harder

BW 169
BF 11.5
57.3

weird combination. anyway I feel big, lean, hard and strong. And my pants waistband fits no problem. I'll assume it's muscle

big ruck tomorrow

datsit
dfq

Thursday, October 05, 2017

Thursday ruck

surprisingly strong.
 hot again, still but legs felt strong and light although they were still feeling a little of yesterday. pace was solid not fast or slow.

45 lb ruck
 6 laps
57 min


BW168.4
BF 13
56 !

time to hydrate, which I did

datsit
dfq

Wednesday, October 04, 2017

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



This was very strong. One of my strongest 20 min bouts yet. Mentally and physically. Can't say the cooler weather is not a big factor. The heat is weight.
And it's heavy

24 kg swings
15:15 x 8 rpa
20 min
320 reps
16,960 lbs
PRE 6

Walking lunges
4 laps of 40 ft

these kicked my ass. the effort of the swings hit me I guess. I might switch off to single laps and more sets OR back to the sandbag. Getting TOO acidic in the set , which I sought for before and now I know it's not the best thing

Parallel bar pushups
3 sets of 36 reps

hard but do able
but hard

side delts
3 sets of 15 with 15's
haven't gone this light in awhile . it was good . more strict

4 am
BW 169
BF 12.2
W 56.7

1 pm
BW 168.2
BF 11.1
W 57.4

interesting

ruck up tomorrow

datsit
dfq

Monday, October 02, 2017

165 lb Military press 5 x 2 PR!, 40kg belt squats, floor pushup( tie PR) crawls, side delt



Well well well well well :) Isn't this nice? Hit the goal right out of the chute. I really had no idea how this was going to go today, but in all my imaginations I didn't see it as this easy. Really strong, hitting on all cylinders.

Shoulders and back were good, warmups were good ( I took more and more rest, too ) and technique was spot on WITH another big new cue that really help jumpstart the press: Flexing my legs hard just as I start the second layback and shoving the bar! What a difference! Not just rooting but an active static contraction of the whole leg.

A super fast isometric.

the only set that wasn't solid was the first one; the first rep got out in front and I muscled it back(!) then proceeded. THAT told me I was strong and I was

Military Press
stick x 5
bar x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 1
145 x 1
155 x 1 ( those extra warmups)
165 x 2 x  5 sets  PR AND Goal Achieved

40 kg belt squat
4 sets of 12

very solid deep and slow. NOT wanting to get that burn anymore

floor pushups
3 sets of 40 ! Ties current PR

strong and explosive. went back to being more ballistic

crawls
3 laps of 70 ft ( took 23 seconds per lap)

side delts
3 sets of 10 with 20 ( probably too heavy but oh well)

BW 170!!! 4 am
BF 12.1
W 56.9

1 pm pre workout

BW 168.2
BF 11.1
W 57.4

off tomorrow and a good stretchout

very happy

datsit
dfq

Sunday, October 01, 2017

Strong Steady State Ruck



Better than expected. Legs loose, lungs opened pretty quickly. Nice cool overcast morning, and that is so refreshing.

Back was good too. Again, better than expected. I was ready for a struggle after Thursday

50 lb Ruck
12 laps
11 iso stretch squats
1:55 min
Last lap = 7:33

not crazy faster than the rest of them. A solid time with  more than a few stops to chat with regulars for a few seconds and shake out the legs

After StrongEndurance course I'm not so driven to push the HR up to super high levels.

BW 168.6
BF 12.1
W 57.9

datsit
dfq

Saturday, September 30, 2017

44 kg One Arm Swings 10 x 6/6,2 20 kg front squat,50 lb pushups, side raises



The first heavy workout after each a small layoff is always hard for me. Everything just feels heavier and today was no exception. Even though I did all those 24 kg swings on Wednesday, 24 kg is just not 44

I was fine by the 5th set but it did take me that long, lol

Just feeling dis coordinated and out of rhythm .

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
44 kg x 6/6 x 10 sets
120 reps
11,640 lbs

2 kb front squat
2 20's x 5 x 5
light and deep

Weighted pushups
bw x 10
52 lbs x 10 x 3

strong.gearing up for Monday

side delts
3 x 12 with 15's

been along week, in reality time. Got through it and no missed workouts so I' happy

we'll see how the ruck is tomorrow, tho

datsit
dfq


Thursday, September 28, 2017

hot and hard ruck



Man I thought we were done with this heat but I guess not. This one was tough. After missing all training last weekend, especially my ruck, my legs just lost a bit. And it was sticking hot and I was tired and didn't want to do it.
So mainly it was a mental  game ruck
But its only an hour and I sucked it up

45 lbs ruck
6 laps
55 min
RPE 8

had to stop a few times to let the blood flow in my legs. pretty tight from yesterday


4am
BW 168.8
BF 11.9
W 56.8

1 pm
BW 169
BF 11.1
W 57.1

this gives me about 150 lbs lean mass
that's a lot for me

day off then Beast swings Sat

datsit
dfq


Wednesday, September 27, 2017

24 kg Speed swings 16 min,walking lunges,

Solid one today. 16 min and it flew by. Getting hot again but it was fine.

24 kg speed swings
15:15 x 8 RPA
32 sets
16 minutes
256 reps
13,568

form was solid, no parts talking to me at all good power,speed and height of bell
gotta start keeping track of heart rate

walking lunges
 4 laps of 40 feet unbroken
doing each step more slowly and 'stretchy', a way to increase intensity without adding weight.
have to re think the 'burn' here too though, after StrongEndurance course. Working my way through this very dense manual is tough but it's very exciting info

eating the dish slowly

Parallel pushups
3 sets of 35, 30 25

serious triceps burn. Not much there but I didn't push it at all. just backed off

Handstands
5 attempts. I really need a real wall for these now

side delts
3 sets of 15 with 15

BW 168.6
BF 11.9
W 56.9

ruck up tomorrow

datsit
dfq


Monday, September 25, 2017

140 Military press 5x2 , 36 kg Belt squats,floor pushups , handstands, crawls, side raises



Exciting but very long weekend studying in Portland in Pavel's StrongEndurance course. All day Saturday and half sunday pouring tons of hard data into the brain but just sitting for way too much time.Add in a bunch of planes trains and automobiles ( no trains, just sounded good )  and I'm tired.

Plus asleep at 11 and up at 3:45 this am didn't help either

Good thing today was a back off day

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

other than a headache and being pretty brain dead this was a very easy weight. I remember when this was a one rep max

36 kg belt squat
4 sets of 12

not heavy swinging, kb front squatting or rucking really made my legs feel this was nothing


floor pushups
3 sets of 35

easy

Handstands


3 lifts, video got cut off, held this for over 5 seconds . easier every time

crawls
3 laps of 50 ft

easy

rear delts
3 sets of 15 with 15

too light, actually

BW 168.4
BF 12.9
W 56.1

lol almost exactly what  it was when I left!

tomorrow off

datsit
dfq


Thursday, September 21, 2017

Speed Ruck



Have no idea where this came from but this was possibly the fastest per lap pace I've had on a Thursday ruck.
A bit of adrenaline from some life drama got me going a bit and I'm sure that didn't hurt but it was fast!
Fifth lap equaled 7:17 and it was the last I started to slow down.

Felt great

45 lb ruck
6 laps
5th lap 7:17
52 min total time

BW 168.2
BF 12.9
W 56.2

need to drink more h20 in afternoon

Of to Portland tomorrow for the StrongEndurance seminar so I'll miss Sat and Sun training. I won't say I  won't welcome some unloading :)

datsit
dfq

Wednesday, September 20, 2017

24 kg speed swings 14 min, walking bw lunges,parallel pushups, handstands, side delts



Steady one today. Back to only 14 minutes ( I write that with my tongue fully in cheek) and it was strong all the way through.
Slept poorly last night and was beat but it was no problem mentally to get through it and still put max power into each rep.
Lungs and wind were fine

Looked at clock at 11:30 in, about 4 songs, that's how I count now. Just go by the song but I could look each set too and it would be no problem. Big mental gain there.
MUCH stronger

24 kg Speed swings
15:15 x 8 RPA
14 min
224 reps
11,872 lbs

walking lunges
4 laps unbroken
slower reps more focus on quad stretch and pushing knee over toe on each step

Parallel pushups
35
30
25

now last night is catching up to me

Handstand
4 reps off bosu. best yet, hitting back beam not ceiling and played a bit with alternating leg offs

side delts
3 sets 12 with 15

just tired  now

BW 168.8 !!
BF 12.7
W 56.3

belt still in same hole tho lol

ruck up tomorrow then the weekend of StrongEndurance event. that should be very interesting

datsit
dfq


Monday, September 18, 2017

155 Military Press 8 x 3 PR!, 44 kg belt squats, floor pushups, handstands, crawls, rear delts



Wow that was a strange one. Felt great all day going in til I drive home and my left triceps starts talking to me which always says the teres or levator needs love. But it was fine all day and I had a heavy load on the menu
Worked it out as best I could and stretched the front panel but I was still tight until the 4th work set! Strong like bull though and that was good.
Nice to only have to do 3's too

All the parts were 'ok" but not great and the details make a huge difference in this lift for me

Also, took fewer warmups and bigger jumps which didn't seem to help and may have hurt. It takes me forever to warmup, no matter what

I was planning on five, if I was lucky but I kept feeling better each set and hit goal no problem, Last set was the best set!


Military Press
bar x 5
65 x 4
85 x 3
105 x 3
135 x 2 ( hit rack on walkout AND first rep! WTF? redid but it through me a bit. Move the rack over. DUH
155 x 3 x 8 sets!! PR

Next week down week after StrongEndurance weekend then up to 165 and doubles! Nice!

44 kg belt squats
4 sets of 10

legs were sore coming in. took it easy

Floor Pushups
2 sets of 35
2 set of 30

triceps cooked

Pbar handstands
3 attempts. first shaky but others right up there with holds!

Crawls
3 laps

rear delts
3 sets of 12 with 20

BW  168.6
BF 12.1
W 56.7

ok needed day off tomorrow

datsit
dfq

Sunday Ruck

Solid work. Glutes and calves tired from yesterdays 200 reps but they loosened up pretty quickly( about 4 laps)

Mind set pretty strong too so that wasn't getting in my way

Ruck felt light and lungs were open pretty soon too

50 lb ruck
12 laps
11 isosquats
1:55 min

no timed laps

BW 168
BF 11.9
W 56.8

sets of 3's with 155 in the press tomorrow so we'll see how that goes

datsit
dfq

Saturday, September 16, 2017

40 kg One Arm swing 10 x 10/10, double 28 kg front squats,52 lb horiz bar pushups,handstands, side laterals



Really strong and fast training today. Shortest rest periods between these 20 rep sets ever. Not by design, just cause it was right and we were strong.

Hard to remember when I was doing these with the 48 kg . What a ball buster! These weren't easy but not 48 kg hard.
Everything felt solid. Body parts, groove, grip, strength, mind.
But it took it's toll, too.

Front squats were extra hard, not counting the heavier bells

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 10/10 x 10
200 reps
17,600 lbs !

Double front squats
2 24 x 5
2 28s x 3 x 3

cleaning these were the hardest part. double bells are so awkward to me


Wt Horiz bar pushups
bw x 10
52 x 10 x 3

the sandbag is so long it rests strangely on the back and shifts a lot. I think I need dip bars now

Handstands
5 reps solo.
these were good and even touched the back post instead of just reaching up for the ceiling. upper body just beat, though.

side delts
3 sets of 12 with 15

BW 168
BF 11.5
W 57.5

best numbers of late

ok ruck up tomorrow AM

datsit
dfq

Friday, September 15, 2017

Thursday Ruck



It's supposed to be cooling off but I don't feel it

Still freakin' hot at 1 pm  but suffering is the key.
Suffering well :)

In a hurry and forgot to take the usual 5 lbs out of the ruck so I suffered more

50 lb Ruck
6 laps
55 min


lots of little stops to let my calves unlock! back was a bit tired from yesterday's twenty min swings but no real worries. Just tight calves and tired.

BW 168.2
BF 12.2
W 56.7

not bad

40 kg swings for 200 reps tomorrow!

datsit
Dfq

Wednesday, September 13, 2017

24 kg Speed swings 20 min, walking lunges, parallel bar pushups, handstands, rear delts

Solid solid work today. Didn't see the clock til 16 min in and then it was truly downhill. Everything strong: lunges, legs, hips, back.

All systems go.
A bit cooler too, and that really helps

24 kg Speed swings
15:15 x 8 RPA
40 sets
320 reps
16,960 lb

strong!

walking lunges
 4 sets of 40 steps

also strong unbroken laps

Parallel pushups
2 sets of 35
1 set of 30

started fine but tri's pumped up fast

Pbar handstands
5 sets of 1
best yet. starting to feel like I can extend through my arms

rear delts
3 sets of 10 with 20lbs

strong

BW 169!
BF 12.0
W 56.5

ruck up tomorrow hope its cool

datsit
dfq

Monday, September 11, 2017

PR! 150 lb Military Press 5 x 5. 40 lg belt squat,Floor pushups, crawls, side delt, handstands



Wow! I did it. Can't believe I actually  freakin' did it.Made the adjustments, didn't mentally punk out, stayed focused, had patience and got it done.

Wow. Super super happy with this. 105 lbs over my first 5x5 set when I started on the Press Path 3 years ago. Really didn't think I would get this far. Honestly, I didn't.

But, the higher you climb the farther you see and I just kept slowly climbing higher. Same as now. I think a 180- 185 max is in the cards. My technique when i did the 175 was far inferior to what I'm doing now. Across the boards.

To me that's a foregone conclusion and lets me start to think, realistically, about 200 lbs

The hardest part today was the mind game. To not letting the anxiety of it get to me. To not giving in to negative thoughts. Or, much thoughts at all. To just being in the moment, trusting myself and just freaking going for it.

My mantra was, as it always is these days when I have to confront tasks like this head on is simple " shut up and just go. Don't think, go."

and it seems to work

An the closer I got to making all five sets the more negativity wanted to creep in. I've missed it twice on the last set. I really, really, really did not want that to happen again.

But the technique held and I had the patience to go through the motions and just push.

They were ALL pause reps too. It's easier for me but it is much stricter and I need maximal speed off the chest for it to work Easier now that I can actually get the bar to my chest and hold it there. Take the pressure off the arms

I did the layback, then, when I went for the layback/shove I really focused on driving the hips forward hard as I  arched. Worked very well. But I also have to focus on pushing the bar back over my head  as it hits mid face area and wants to stall.  But it's precarious balance too there so I can't be too explosive.

A high wire act

But today I didn't fall.
Also, stretched out front panel a lot prior to pressing . it didn't hurt

Military press
 bar x 5
65 x 4
85 x 3
105 x 3
135 x 2 ( never made this jump before! made me a bit nervous but it went well
150 x 5 x 5 PR !!

40 kg Belt squat
4 sets of 14

strong


Floor pushups
3 sets of 40

ties PR last ten of last set were all singles from the top! finally my hyperextending elbows come in handy

Crawls
3 sets of 70 ft

side delts
3 sets of 12 with 15's

Pbar handstands
 6 reps

tight as hell! and tired as hell in my handstanding muscles too but I made them!!!

BW 168.8
BF 11.3
W 57.5

strange but I feel big and lean

well deserved rest day tomorrow!!

datsit
dfq

Never Forget

Sunday, September 10, 2017

Steady ruck


Not hard, not easy. Not slow, not fast. A solid, steady ruck today.Mostly tight and tired calves, of all things.

Not hot and not cool either, which didn't help. Heat makes it exponentially harder than it used to. Strange

50 lb Ruck
12 laps
11 iso squat stretches
1:55 min
 No time laps but averaging about 7:45 laps

Just one of those 'get er dun' workouts

BW 168.6 !
BF 11.7 ( interesting)
W 57.1


Ok gotta get 150 for 5 x 5 tomorrow in the press! Priority one is getting really stretched out in the front panel so I can arch easily!

datsit
DFQ

Saturday, September 09, 2017

52 and 68 kg One Arm Swings,double 24 kg front squats,weighted pushups, Pbar Handstands, rear delts



Monster bells today! And it was not without fear. I am always cognizant and respectful of, what trying to move around heavy weights can do to me. Even as squared up as I am lately.
Plus we had some weirdo off the streets walk into the garage right before I was up for my first set and it really though me off, literally off balance on my first set. An objective lesson how hard it is to maintain balance with a one arm swing when the bell almost weighs as much as you.

But it got done. Left hand grip was, as usual harder than right, and kept me from accelerating more at the top BUT it was better than before so that's good progress



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 4/4
52 kg x 5/5 x 5
86 kg x 5/5 x 5

Double 24 kg Front squats


Moved my stance in close than last week and it was excellent. Can't believe how good these feel now. Just LOVE being able to do them. Can really feel my abs working hard in the bottom too and the back holds up now. Thank goodness for that! Finally.

Weighted pushups
bw x 10
50 lb sandbag x 3 sets of 10

no problem

Pbar Handstand


5 reps really getting there now! SO happy!

Rear laterals
3 sets of 10 with 20 lbs
 easy

BW 168.4
BF 11.9
W 57

lets hope for another strong ruck tomorrow!

datsit
dfq

Thursday, September 07, 2017

Surprisingly strong ruck



My new XOSKIN crew length socks! I've been waiting for this version ever since I tried the ankle length.
Maybe it was the Fosters Freeze ice cream cone I had right before but this was a very strong and fast ruck all the way through. Surprisingly strong. Legs felt like and moved, as they should, of their own accord.
Pack felt light, back felt fine, nice and overcast and cool too.
That alone makes such a huge difference

again. it's so nice to have days like this to remind you that they do indeed exist.

45 lb Ruck
6 laps
55 min
last lap = 7:38

BW 168.4
BF 11.9
W 56.7

feel good.
rest day tomorrow then we wrestle with the 52 and 68 kg bells on saturday

datsit
dfq

Wednesday, September 06, 2017

24 kg Speed swings 18 min,walking lunges, parallel pushups,side raises, handstands


Solid workout but a just  'get it done ' type of day.
Worked right up until getting into the gym, not the best mind prep and it took me probably ten minutes of swings to clean my head and really focus

Body felt ok, just a bit fatigued but the reps were strong and I didn't even look at the clock til 15 min in. That's really good.
All downhill from there, easy.
Lungs good ,power high but glutes and legs were tired, go figure :)

24 kg speed swings
15:15 x 8 reps per arm
18 min
36 sets
288 reps
15,241 lbs

hot as hell  still too. but it wasn't an issue

Walking lunges
4 sets of 40 steps

parallel pushups
2 x 35
1 x 30

last set hard

side raises
3 sets of 10 with 20 lbs

first time I used 20 in awhile
not bad but still hard

Pbar handstands
3 reps with mini spot
longer holds too. enough to have to actually breathe during the rep!

one day I'll have to do these not pre fatigued!

BW 168.4
BF 11.9
W 56.7

felt good, lean too

ruck up tomorrow

datsit
dfq


Monday, September 04, 2017

140 lb Military press 5x5, 36 kg belt squat, floor pushups, crawls, rear laterals, handstands



Ok not a bad session at all and really learned somethings too. I learned that I have to make sure to stretch out the front panel before I press a lot more ( back bends over ball) or else even if I think I'm laying back enough I'm not.

This was really evident on my 4th rep on the video above.It was the only one that even slowed down and it was the rep I didn't really set the layback up, before the shove. Good news though was that the weight felt light, technique felt more automatically and the bar moved really well

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

36 kg belt squat
 4 sets of 15

don't want or need to do 20's with the 32 anymore

floor pushups
3 sets of 35

very solid. head up for all reps

Crawls
3 sets of 70

making me heave again lol

rear laterals
3 x 12 with 20s

pbar handstands with bosu
3 in a row with no spot!
4th  miss but with a mind spot I got it. Just tired in arms and upper back but it feels right again!

BW 168
BF 11.2
W 57.5

interesting

day off and I need it

datsit
dfq

Sunday, September 03, 2017

Very strong Steady state ruck.



Well this was a nice surprise. The strongest and best ruck I've had in months. Literally. Legs and glutes felt loose from the start and there was none of this, 'pick up each leg of every step for two hours straight'.

The time just flew by. It didn't hurt that after a nice day of 108 degree heat here yesterday that the am was overcast and had a slight breeze. Airflow makes everything  better. Dead hot muggy air just sucks. It's like I'm trying to breathe through a wet cotton ball.

And I have no idea why this happened. Pure serendipity. but I'll take it. So nice to be reminded that this can actually happen.

Wasn't going to time anything but I did the last lap and came up with 7:08 with no problem. That's the kind of day it was.

Hope this is a foreboding for tomorrow's press workout

50 lb Ruck
12 laps
11 iso squat stretches
last lap = 7:08

BW 167.8
BF 11.9
W 57.4

all good

140 for 5x5 tomorrow. this will be a solid test of the technique. My bet is that it holds


datsit
DFQ

Saturday, September 02, 2017

48 kg One Arm Swings 13 x 6/6,double 24 kg front squats,weighted pushups, side laterals , paralletes handstand



Strong strong day today. All around.
Hot as hell even early but it was fine.
Body good mind even better

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 6/6 x 13 sets
156 reps
16,536 lbs!

These felt strong, position was solid, great jump position and grip was solid all out

Double KB front squats
 2 24's x 4, 5,5,5


these were solid. Have to bring my feet just a bit closer together next time. Really liking these
SO much stronger than the last time I tried these. No issues at all holding the bells or staying more upright

Weighted pushups
bw x 10
52 lbs x 10 x 3 sets

strong too

Parallel bar handstands


these went right up and after the set above I did one with no spot and even held it no feet touching wall for a few seconds.
This is BACK!!!

side laterals
3 sets of 10 with 15's

BW 167.4
BF 11.9
W 56.9

lowering carbs and cals seem to help a bit

Hot ass ruck tomorrow!
datsit
dfq

Thursday, August 31, 2017

Hot, hard but strong ruck



Temps are creeping back up there again into mid 90's and will be over 100 degrees the next 4 or so days.
Hard as usual thursday ruck right after work but the surprise was my legs, even though glute tired. performed well and my mind wasn't too far behind
It seems when I am more fatigued, and or just not into it mentally, if I try to go faster it's actually easier.
When the fatigue or the heat is oppressive, just trying to 'hang on' makes it just that much harder. Time to be as aggressive as I can.
It's hard though as it fatigues you more but it's something to push against

At least when I feel I have it in my legs to give

45 lb ruck
6 laps
52 minutes
4th lap : 7:41 ( so we were not slow)
95 degrees

BW 169  W T  F??
BF 12.5
W 56.5

crazy!

1 pm
BW 168.2
BF 11.1
W 57  what is up with this>

ok rest day than Beast swings on Saturday. Lets put this big body to use! lol

datsit
DFQ

Wednesday, August 30, 2017

24 kg Speed swings 16 min,walking lunges, parallel pushups, rear delts parallete handstands



As good as it gets, and as good as it's been, No problem either physically or mentally and I cranked out the reps with solid power output in each and every rep and no lung issues at all; or double breathing.
Didn't even look at the clock til 12 min in.
Strong all the way though

24 kg Speed swings
16 min
32 sets
256 reps
13,568 lbs

very happy with this.

Walking lunges

right knee has been talking to me these past two weeks so I shortened the stride a bit and it felt fine. rec fem has been tight but mainly it's the soleus that needs more SMR. technique change made all the difference

Parallel pushups
3 sets of 30
better really feel the upper back working on this version

rear laterals
3 sets of 12 with 20 lbs

Parallel bar Handstand
3 reps

nice! each rep went right to vertical with almost no help. Next stop- no help then no ceiling!

BW 167.8!!
BF 12.1
W 56.7

too much ice cream it seems but I was 167.0 at 1 pm before training. And that's with almost 90 oz of tea and water in the interim!

ok back to thursday ruck tomorrow

datsit
dfq

Monday, August 28, 2017

125 lb Military press 5x5, 44 kg belt squats, wt floor pushup,crawls, side delt



Perfect day to do this. The technique worked beautifully and this was the best pressing I have done since I started putting an empty bar over my head 3 years ago. Could be just a good day but I really felt all the little pieces of techniques I've been working on have forged together.

The keys are

1) bar high on the chest on walkout
2) tighten glutes and lay back into arch
3) layback and press simultaneously
4) drive the bar back over my head from the start but ever more so as it ascends. NOT straight up
5) repeat 1-4 for EACH rep

this means I have to relean back into the arch, then re layback and press simultaneously for each rep. It seems like more work on paper but it's so much more efficient

I don't I've ever had the bar speed that I did today and mainly it's because I wasn't in my own way. For once.

All this time I haven't felt my press strength was the issue but my mobility restrictions keeping me from having an efficient groove.
All the BodyMaintenance work is paying off. My overhead today was the best in years and my handstand is back as well.

NeverQuit.

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

44 kg belt squats
4 sets of 12

strong.

Floor pushups, 32 lb sandbag
3 sets of 25, 25, 20

these are tough! bag moves too much and that concerns me. I don't want to be loading one shoulder more than the other.

crawls
3 sets of 70 ft

fast

side laterals
3 sets of 12 with 15

BW 167.4
BF 11.9
W 57

datsit
dfq


Sunday, August 27, 2017

A hard walk in the park



This was a tough one. Glutes and upper legs were just tired. It was hot and muggy with zero wind. Not nice. Didn't start off too bad but I could tell it was going to be pretty slow overall

So I made myself do some timed sets. It made it easier and harder at the same time. Got me moving better but made the legs more tired.
I took more than a few 30 second breaks with the ruck on a table to rest. That helped a lot

50 lb ruck
12 laps
2 hours even
11 iso squats
5th lap = 7:27
9th lap = 7:14

not bad after all but was not fun.  A lesson in will

BW 167
BF 12. 1
W 56.7

125 lb presses tomorrow; technique and speed work

datsit
dfq

Saturday, August 26, 2017

44 kg One Arm swing 10x8/8, double 20 kg kb front squats,50lb horiz bar pushups,PB handstands, rear raises



Really solid workout today. The 44 just felt like another weight. Less mental prep ever needed for this weight. A good sign
Position, power and recovery was solid

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
44 kg x 8/8 x 10 sets
160 reps
15, 488 lbs


Double KB front squats


decided to do a different leg move today. this worked well with this light weight but I used a closer stance which felt very comfortable in the bottom
I felt I was going deeper than the video shows but they felt solid nonetheless

20 kgs x 5 sets of 5

Horizontal pushups
bw x 8
52 lbs x 10 x 3 sets

very strong and the bag is comfortable. no problem shoulder felt great

Handstands
Bosu and paralletes
5 singles
better each time, have to work on keeping left leg driving back longer and getting the  R to L hip twist out. but it's so much better and I'm ahead of where I even dreamed I'd be coming back again

Rear delts
3 sets of 12 with 20's

BW 167.2
BF 13.5
W 55.2

obviously dehydrated. fixing that

ruck up

datsit
dfq

Wednesday, August 23, 2017

24 kg Speed swings 14 min,walking lunges, parallel pushups, side delts, pbar handstand

Solid training.The 28 sets of 8 every 15 seconds were all strong. NO double breathing necessary at all these  days either. All power breathing and it's not hard now

Groove and hinge were good and bell felt light. Not upper body sore like I was for awhile after heavy press Mondays.
Dropped right into the rhythm too.

24 kg speed swing
15:15 x 8 RPA
28 sets
14 min
224 reps
11,872 lbs

workloads are slightly less but power output is definitely up

walking lunges
4 laps of 40 steps

did them on concrete today and did not like it at all. grass is more unstable but more forgiving to ankles and knees too

Pb pushups
3 sets  of 30 bodyweight

good to not have load :)

side laterals
3 sets of 15 with 15
strong

Pbar handstands with bosu start
3 in a row! ( with spot) but right to vertical. I feel it's actually going to come back!
nice

BW 168.4
BF 12.1
W 56.7

feel good

datsit
dfq

no ruck tomorrow Dentist instead. Forced rest


Monday, August 21, 2017

150 lb Military press 4 x 5, 1 x 2,40 kg belt squat, weighted floor pushups,crawls, rear laterals



 SOOOO CLose, I actually thought I was going to get all five.A few important technique changes. Instead of laying back and trying to just hold the arch the idea was

 more vertical in rack, layback and press simultaneously

This worked well up to 120 or so then I wasn't getting enough layback and the bar was going forward too much

SO I came up with step out, layback, THEN layback/press simultaneously.
Worked great!

Four sets is excellent and the bar speed on the first three on all sets was the best ever

I see now from the video after the first rep I don't lay back enough before ' pulling the trigger'. I get more vertical each rep and then the bar is forward AND I'm fatigued.

So it's each rep lay back, then layback/press/

Next week down to 125 and some timing and speed work then back to this and nail it

Military press
stick x 5
bar x 5
65 x 5
85 x 5
105 x 3
120 x 2
135 x 2
150 x 5 x 4 sets
       x 2 x 1 set

Just crashed and burned!
tried it another times and not even a 1/2 rep! dead!

40 kg belt squat
4 sets of 16

need more right rec fem rollout and tibialis. patella is a big stiff

weighted floor pushups
32 lb x 25 x 2
         x 20

well this is harder than I thought! definitely brought the reps down as I wanted

crawls
3 sets of 70
easier

Rear laterals
3 sets of 12 with 20

BW 167.2
BF 12.2
W 56.6

ok rest and roll tomorrow

datsit
dfq


Sunday, August 20, 2017

Strong Ruck

Surprisingly strong day today. Legs were tight starting out but pack felt light and the legs loosened up quickly.

Overcast and cool helps tons.
Didn't time any laps but we finished 10 minutes early so that's good

50 lb Ruck
12 laps
1:50 min
11 iso squat stretches

BW 166.4
BF 13.8
W 55.2

lowest water reading and highest bodyfat in forever. Thought I hydrated well all day. Week off creatine though so perhaps that's having some effect

big press tomorrow

datsit
dfq

Saturday, August 19, 2017

40 kg One Arm Swing 10 x 10/10, hacks, 50lb Horiz bar pushups, side laterals, handstands

Tough one today. Have had a cold for the last 2+ days and nose and ears congested made doing 20 reps sets not much fun. it got done but I can't say it was easy. Medium strong though, heart rate sky high after each set.

Focus was decent too and body felt pretty symmetrical and ready

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
14,000 lbs

30 min or so

height and teshnik were decent, all things considered. which they always have to be

Barbell hacks
95 x 8
115 x 6
135 x 6
145 x  5

really concentrated on foot pressure via the three-point tripod on the foot: outside edge,ball and heel pressure simultaneously. Felt really good, and , obviously, well balanced
still used grip and torque technique ala starett.
Foot rooting is every bit as important as a strong grip

Wt pushups
New 50 lb sandbag today! time to up the game
bw x 12
50 x 10 x 3

definitely harder but not too bad. much heavier feeling, though, than a 45 lb clubbell

side laterals
3 sets of 15 with 15's
excellent technique and feel

Parallettes handstand /off bosu


these went very well! Much much easier to "feel" inverted vertical! a breakthrough. Got overhead much quicker and no freakout!

4 singles
still have to set up closer to the beam

BW 165
BF 12.1
BW 52.6

ruck up tomorrow

datsit
dfq

Thursday, August 17, 2017

Strong hot ruck



Cold in full bloom but it was a strong ruck! legs felt great, loose but strong and the little motors just wanted to keep on keepin' on!
 But I am just plum tired.
As soon as I got home  I literally fell into bed for a nap!

Didn't help it was hot with no cloud cover
Good training in 'shut the hell up and just do it ' discipline

45 lb ruck
6 laps
55 min

4 am
BW 167
BF 12.7
W 56.2

1 pm
BW 166.2
BF 11.1
W 57.3

datsit
dfq

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

This was a weird one. In the process of catching a cold and nose and head congested all morning. Took a pseudophed before leaving work and it was still kicking in when I did my workout. Strangely enough I had a ton of energy and the workload was no problem,lol

Again, switching to eights instead of tens was a freaking great move. power output is way up and instead of the workout being a temptation to use another groove it's the perfect reinforcement for the groove.

Trained solo so had to watch the clock the whole time ( which I usually hate and messes me up) it didn't bother me at all. Mentally strong the whole set

24 kg speed swings
15:15 8 reps per arm
20 min
320 reps
16,960 lbs

walking lunges
4 laps of 40 steps slow and deliberate on the stretch.

parallel pushups
3 sets of 30

these were tough, still feeling Monday

rear delts
3 sets of 12 with 20's

BW 168.2
BF 12.3
W 56.4

datsit
dfq

Monday, August 14, 2017

150 lb Military Press 2 x 5, 1 x 4, 2 x 3,36 kg Belt squat, floor pushups, crawls, handstand, rear delts



This was a good day that could have been a great day. But it was weird nonetheless
Got very little of my normal rest yesterday afternoon, and came into the workout pretty fatigued. BUT feeling pretty strong and jacked. Just tired.

I had been waiting to try my new theory on my back arch out all week and as soon as I did the stick warmup I knew it was going to be a good day.  Things just felt locked in and the back arch theory is correct. It made all the difference.

But I haven't been in that position much the last three weeks and I just ran out of steam the last 2-3 sets and that's what cost me.
But the technique is right and I was strong

Used the stiffer Texas power bar that also is a little thicker diameter and that felt much better too

Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 2
120 x 2
135 x 2
150 x 5 x 2 sets, 4 x 1 set , 3 x 2 sets!

Just couldn't hold the arch and the bar got forward. And a LONG grind on the 5th attempt on the third set and that just cost me
After the first two sets I was actually thinking I could get all five sets of five today!

36 kg belt squat
12, 14, 15, 16
 solid

Floor pushups
40
35
35

these were tired. I might be done with these high sets and go to more resistance and a slower tempo, the reps are getting boring as hell

Crawls
3 sets of 70 ft

strong

Parallel bar handstands off bosu

couldn't reach the ceiling!! lol, the presses compressed me too much! crazy. Even with Neuperts help . that was weird.
But the overhead position felt strong

rear delts
3 sets of 15 with 15
this feels so light now

BW 168.8
BF 12.1
W 56.8

1 pm
BW 168
BF 11.4
W ?

ok needed day off tomorrow

datsit
dfq

Sunday, August 13, 2017

Strong and fast ruck and four year TKR anniversary

Fourth anniversary of my tkr and the ruck was solid. Very strong and fast especially considering how heavy we went yesterday. Legs weren't exactly  loose but not too tight or heavy .Nice cool start and speeds kept increasing.

50 lb ruck
12 laps
11 iso squats
6th lap 7:37
10th lap 6:46 3 seconds off all time PR!

1 hour 50 min total time

all over fast

BW 166.8
BF  12.1
W 57.3

Great present from my friends from Japan Taikei Matsushita


heavy presses tomorrow, gotta get ready!

datsit
dfq

Saturday, August 12, 2017

52 and 68 kg One Arm Swings, hack squats, horiz wt pushups,P bar handstand, side delts



It was a really strong day. Body felt great, energy was good and the groove was solid and there from the beginning. Focus was on too

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
44 kg x 3/3
52 kg x 5/5 x 5 ( 5750 lbs)
65 kg x 5/5 x 5 (7500 lbs)

13,250 lbs

Left hand grip gave me a bit of problem ( hence the tape) but only if I tried to accelerate too much. Right grip no problem
BUT  it was definitely a stronger effort than last time. still a ways off from transfering. bell will have to be much higher

Barbell hacks
95 x 8
115 x 8
135 x 8
150 x 6

Pushups on horiz p bar
bw x 10
45 lb CB x 10 x 3

no problem. slow and strict reps

Handstands practice on pbars


This was great! I set the bars and bosu up so that I would be able to touch my toes to the ceiling when I was actually vertical! Need to put them another 5 inches closer next time but it was really good practice. I could feel where vertical is again and I had way less trouble getting inverted this time. The bosu is a huge help now. The parallel bar idea, by fellow Iowa Gymnast and legend Bob Dixon was perfect. " you can muscle it more" he said and he was right.

Man, I really think I can get my handstand back, and, other than being able to walk again, this is right at the top of my dream list. :)

Side laterals
3 sets of 15 with 15

slow and strict strong

BW 167.6 !!
BF 11.4
W 57.3

Finally some good numbers . Must have been from the piece of Tracy's birthday cake I had yesterday :)

Ok we'll see how strong tomorrow ruck is

datsit
dfq


Thursday, August 10, 2017

Handstands, headstand forward roll, and a ruck

Had a cancellation this morning and decided to play with handstands again and see if anything's changed.
It  has
I can't believe it but I finally got overhead and held again! Almost fours years after my TKR and losing my HS!!



it wasn't pretty, nor close to perfect but I got my feet to touch the wall and I got the weight transfered to my hands, something I have not been able to do.
I can see from the video I am still not moving my hips over the shoulders near enough.
Using the bosu ball helped a lot.

Tried a headstand and rolled out fast! My forward roll mechanics are still there, muscle memory at work but it scared the shit outa me! I thought I might have killed myself  or broke my neck or upper back!
No kidding
Haven't done a roll in thirty years! good thing I survived!



I also played around with some towel grip pullups. These are WAY harder than I imagined! I couldnt even hold my bodyweight in a hang! So I went to the gravitron and was able to hang and do sets of 3 with 70 lbs offset weight but it wasn't easy!

Fucking crazy.

these might be ok for my shoulders too. Getting my handstand AND my pullup back would be a dream


1 pm Rucking
45 lb ruck
6 laps
55 min
hard but steady pace.

just not in the mood and was pretty hot again. I can do it but it's just a slog

BW 168.6
BF 11.7
W 56.8

1 pm
BW 168
BF 11.3
W 57.5

off tomorrow and then the big guns on saturday!

datsit
dfq


Wednesday, August 09, 2017

24 kg Speed swings 18 min, walking lunges,parallel bar pushups, rear delts

One of the strongest efforts here ever. It helped that it was very cool today and not 95 deg. But either way I felt very strong and endurance was solid too. The move to 8 reps instead of 10 per arm was perfect. 8 is the magic number for both sets and reps. it's the number i can still maintain max power output for, in reps per set and total number of sets
I can do more for sure but it's pushing the envelope.

But today was solid and the bell felt light and the groove strong

24 kg speed swings
15:15 8 reps per arm
18 min
288 reps
15, 264 lbs

Very very happy here. fully recovered from Monday and the weekend's work

Walking lunges
bw x 4 sets of 40 steps

even these are getting stronger. Concentrating on deeper and slower steps. very solid

Parallel bar pushups
3 sets of 30
last set very tough

rear laterals
3 sets of 10 with 20 lbs


BW 168.4 !!
BF 11.9
W 56.9

really don't know what's going on here

datsit
dfq

Monday, August 07, 2017

150 lb Military Press 5 x 4 ( almost) PR , 32 kg belt squats, floor pushups,crawls, side delts



This was a tough one mentally. Didn't sleep well last night and had a hard start getting focused. I wasnt feeling "in" my body but more my head. Never a good place to be :)

But I took it out of my ass and got to work. As usual, by the time I got really warmed up and feeling good the workout was almost over.

Military press
 bar x 5
65 x 5
85 x 3
105 x 3
120 x 2
135 x 1
150 x 4,4,3,3/4,4,4 all fours are PR's


the setup didn't feel right til the last two sets. Not enough arch ,nor glute tightness nor grip! It's a miracle I made them.
My right QL was tight all morning and as I arched and pressed overhead it resisted. It felt better each set but it still took almost the whole time to release.
Pressing re balances my flexion dominant posture and I always feel better, structurally, afterwards. It's just getting the front panel opened up that takes so long

And I KNEW this going in and prepared to focus on it. Just took awhile to get in and you only get so many sets :)

this was the second set


can't quite count the lockout of the fourth rep but I'm counting it anyway :)

32 kg belt squats
4 sets of 20

legs feel strong

Floor pushups
35
36
37

strong. focused on keeping my head higher and eyes up

crawls
3 sets of 70 ft

strong but these always make me want to throwup!
almost always
weird

side delts
3 sets of 10 with 20's

not as strong as hoped but ok


BW 168!
BF 12.3
W ?

Tracy's birthday party yesterday :)

back to work

datsit
dfq


Sunday Ruck

Solo ruck today, Gabe out. Pretty strong from the start considering how heavy I went on Saturday but it caught up to me on lap 10 :)
Nothing terrible but it was just tough going. Legs never really felt heavy they just didn't want to go too fast

No timed laps as I really didn't feel like pushing hard and knew the just getting through the whole thing would be enough

50 lb Ruck
12 laps
2 hours ever
11 iso squat stretches

BW 166.6
BF 12.5
W 56.4

datsit
dfq

Saturday, August 05, 2017

48kg One Arm Swings 13 x 6/6, Bar hack squat pr,wt pushups , rear delts


This went very well today. All parts on deck and feeling rested strong and supple.The hardest part of this today was left hand  grip; wrist felt a little unstable but nothing bad. Just had to concentrate more, but all the rest of the components; balance, groove, position, timing rhythm, all felt "on"

I felt like a really had a bottom position to push off of. Been searching for that, in one form or another  for 30 years or so :)

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
48 kg x 6/6 x 13 sets
156 reps
16, 536 lbs

As solid as I've ever done them

Barbell hacks
95 x 8
115 x 8
135 x 8
145 x 8
150 x 5 PR

these were solid too and really challenged the grip after all those swings

Wt Pushups parallel bar
bw x 10
45 x 10 x 3

slow and strict, head and eyes up

rear delts
3 sets of 12 with 20's

BW 166.2
BF 12.5
W 56.4

see how the heat tolerance holds up tomorrow

datsit
dfq

Thursday, August 03, 2017

Hot, fast, strong ruck

Legs were definitely good to go today and although it was hot it wasn't stupid hot like yesterday. Overcast and a slight breeze helped too.
But the legs were good; loose and strong at the same time and energy was solid.Back was good too, no side effects from yesterday's speed swing effort. Which is the goal and perfect. Lungs good too

45 lb ruck
6 laps
55 min
last lap = 7:37

probably most laps were 7:50 ish. no worries.

BW 166 ??
BF 12.3
W 56.7

this is good. we'll see what the ketones were giving or taking

off tomorrow then the Beast on Sat

it's good to feel good.

datsit
DFQ


Wednesday, August 02, 2017

24 kg speed swing 16 min, walking lunges, parallel pushups, side delts

Nice 95 degree day today. Perfect for 16 min of speed swing work! My heat tolerance is finally kicking in and it wasn't that bad

Off all ketones during my fasting time and had a half a cup of coffee right before the workout. Definitely helped.
But my fitness is definitely up as well and I can feel it. Recovered as well from the top of the peak process and feel good again

24 kg speed swings
87 reps per arm
15:15
16 min
32 sets
256 reps
13,568 lbs

strong as hell! power to the last rep. breathing strong. no double breathing and able to hardstyle breath the whole way as well. doing 8's instead of 10's was a stroke of genius if I do say so myself

Walking lunges
4 laps of 40 steps

really took my time and worked the stretch at the bottom of each rep. Having more gas in the tank helped that as well as mentally calming down and not trying to 'get it over' as fast as possible

Embrace the suck :)

Parallel pushups
35
30
35

got my head out of my ass for the last set :)

Side delts
3 sets of 15 slow with 15's
strict and strong

BW 167.6
BF 12 .9 !!! ?
W 56.2

obviously not drinking enough water during the hot afternoons/

short but very hot ruck tomorrow coming up

datsit
DFQ



Monday, July 31, 2017

145 lb Military Press; 3 x 5,1 x 3, 1 x 4, 1 x 3, 48 kg belt squats,floor pushups, crawls, rear delt




I had to choose between taking 140 or 145 for my work weight today. 135 was semi tough last week so 140 would have been a smarter choice but I thought last week was tough for technical reasons and I thought I had them figured out.
So 145 would be better, it would tie my current pr for 5x5 ( which was NOT easy at all) and would get me to 150, my next goal weight for 5x5 faster.
I didn't expect it to be hard, to be honest
And, I felt really strong and solid coming in and warming up

But I made a small mistake which really cost me in the rep count BUT I figured out a very key piece of the standing military press puzzle.

Warmups felt good as I wrote and the work weight felt light. The walkout setup was solid ( I thought) and the initial drive was good but the middle was off

The first three sets of 5 werent bad at all but on the 4th rep of the 4th sets I just stalled. Nothing.Nada, No gas

WEIRD

And all in the triceps.
5th set layback more 4 reps!
6th set of 3 EASY when I did as Glenn suggested and put the bar higher on my chest. I was taking it off too low and really increasing the ROM AND the bar path

As soon as I racked the weight higher on the neck the last set was FAST!
It's fine to miss the work weight if I figure something out like this!

Mil Press
bar x 5
65 x 6
85 x 3
105 x 3
135 x 1
145 x 5 x 3, 3 x 1,4 x 1, 3 x 1

same rep count (25)  as 5 x 5

have to decide to repeat this weight or just go up to 150 and start chipping away at it

48 kg Belt squat
4 sets of 12

a higher squat but I can really feel a  difference in the different part of the leg
( more mid thigh and glutes!)

Floor pushup
35 x 2 sets
30 reps

triceps were cooked from all the mis grooving

Crawls
3 sets of 70 ft
fast

Rear delts
3 sets of 12 with 20 lbs

BW 167.2
Bf 12.2
W 56.6

feel thick lean and strong today
recovered from the adrenal dump

datsit
DFQ



Sunday, July 30, 2017

Strength is back ruck

Very solid ruck today with Gabe. It helps a lot it was cooler and with some breeze. Hot, dead air is a  killer when trying to breathe hard.

No real reprecussions from yesterdays workout. Glutes and legs were fine. Didnt  push any laps as Gabe was hurting from his cheat day yesterday and I decided to take pity on him :)

We finished ten minutes early so pace was probably averaging 7:45 or so

50 lb Ruck
12 laps
11 iso squats
1:50 min

BW 167.2
BF 12.5
W 56.5

so strange

145 lb press for 5 x 5 tomorrow. going to get some momentum going

datsit
DFQ

Saturday, July 29, 2017

44 kg One Arm Swings 10 x 8/8, barbel hacks,wt pushups, 1 arm cb casts, side delts



Super strong today. Everything felt good. No aches or pains at start and energy solid. The 44 felt not quite light but not heavy easy and my groove was solid. Again, Wednesdays switch to 8 rep sets mimics this form much better; it transfers well and is definitely helping today's workout.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15,520 lbs

Barbell hacks
95 x 8
115 x 8
135 x 8 ( no straps)
145 x 7

digging these again and focusing on grip as assistance work for my press! One thing that I lose focus on during heavy pressing is gripping the bar hard. the straps were a disconnect

Wt pushups
BW x 10
25 x 10
35 x 10 x 3

sandbag went missing so we used clubbells. weird. not hard tho

One am cb arm casts
15 lbs x 8/8 x 3

wow! left hand wrist and grip and lat were way off on this! by third set I got the lat to activate the grip strengthened but good thing I played with the one arm version. that was TOO weak!

side laterals
3 sets of 15 with 15s
stronger than ever

BW 168.2
BF 11.9
W 57

stopping ketones now.stomach is not particularly liking them, no distinct benefits and not sure if weight gain is part of it. Also the caffeine drink is not like coffee and I don't like the buzz

Ruck up tomorrow

datsit
DFQ




Thursday, July 27, 2017

Getting back to strong ruck


Frank Bozanich Ultra god.

Heat conditioning is finally kicking in, over 90 degrees at 1pm when I started but I felt relatively good. especially after yesterdays swing work . Glutes and hams were fine as is the shoulder. All that band work is really paying off: band pullaparts, overhead snatch grip stretches and pulls and the windmill stretch are keeping that nasty biceps tendon in its' correct place for a change.

Got some decent lap times too,which has been seriously rare on a thursday

45lb ruck
6 laps
3rd lap 7:43
6th lap 7:23
not bad at all. still too stinking hot but I could do it
55 min

4 am
BW 167.5
BF 12.5
W ?

1 pm pre ruck
BW 167
BF 10.9
W 57.7

creatine, ketone bar, small handful almonds, extra coffee at 5 am

off tomorrow and then 44 kg!

datsit
DFQ

Wednesday, July 26, 2017

24 kg speed swings 14 min,walking lunges,parallel pushups, rear delts



AND, pretty much just like that I feel back to normal. Energy levels, that is. Hopefully it's not just one day either,lol. But today I felt like i had  some gas in the tank and wasn't searching for motivation.

The eights on the speed swings continued to work very well, really allowing us to groove our swing mechanics with the focus on the heavy day swings, and not cut the back or the top of the float, and as well as maximizing power output.
Felt strong and lunges felt good

We'll see how the ruck goes tomorrow but hopefully I'm back on track

24 kg speed swings
14 min
28 sets
280 reps
14,840 lbs

weight felt light, form felt on,energy was on

Walking lunges
4 laps of 40 steps unbroken

strong here too
really focused on ankle flexion and quad stretch

parallel bar pushups
3 sets of 30

this is a good indication too, although the last five reps on the last set were very tough


rear delts
3 sets of 12 with 20
strongest yet

BW 167
BF 12.1
W 56.8

so weird again. think I'm going off ketone anything for a week. been liking the bars but something's off.

datsit
DFQ

Monday, July 24, 2017

Military press 135 x 5 x 5, 40 kg belt squats,floor pushups, crawls, side raises



Still damn tired. Slept really well, no aches or pains but just 'flat'. It's an adrenaline come down even though I didn't purposely adrenalize, all that heavy shit does some for you.So I just backed up, relaxed and went with it

Should have taken more warmup sets though as the jumps were too big for this tired body now and the first set of 5 was too hard. Each set got easier as I warmed up both mentally and physically. Just not up for this today

Military press
stick x 5
bar x 5
65 x 5
85 x 4
115 x 3 ( too big)
135 x 5 x 5 way too big a jump

Walkouts
155 x 1
165 x 1
170 x 1

these are probably ok but not sure how much help they really will be. I did them right and really rested the bar on the torso. but there wasn't the same tension as there would be if I was going to really try to press it. We'll see

40 kg belt squat
4 sets of 16

strong and unbroken all four sets

Floor pushups
30
25
20

ok really dead here

Crawls
3 sets of 60 ft

so so

side raises
3 sets of 10 with 20 lbs

went heavier so I didn't have to do more reps

BW 167
BF 11.9
W 56.8

needed stretch out day tomorrow

datsit
DFQ

Slow and tired ruck



Strangely though, I wasn't that tired starting. And nothing was too tight or stiff either. My legs just didn't want to move fast at all. So I didn't worry about it and just went as I could. By halfway though I knew the rest was going to be a slog. A real slog, with stop breaks ,etc. My upper back was tired and my glutes were too

At least it was 'even' across both glutes.
Just not much in the tank. This is the stepping down part.
I even had to talk myself out of just doing 10 or 11 laps!
But I talked myself back into reality.

50 lb ruck
12 laps
10 iso squats
last lap 7:35 ( that was tough)
total time 2:05 ! slow slow

BW 166
BF 12.1
W 56.6

datsit
DFQ

Saturday, July 22, 2017

40 kg One Arm Swings 10 x 10/10,Barbell Hacks, Wt pushups, rear laterals



This was strong and hard at the same time. Heartrate got up to 170 or so on the 7th set. The bell felt light and I thought I had great power output throughout each rep of each set. But I was huffin' and puffin'.

I think it was mainly because I could go hard on each and every rep. Probably more than ever before and that bumped the intensity.
Not sure but I'm even more happy with the sets after watching the video. I can't tell how high the bell goes most of the time; I'm just focused on pushing though the floor and flexing the glutes and quads til it's time to hinge again!

Groove felt very good and I feel Wednesday's session helped this one. The 8's on Wed stay

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 3/3
40 kg x 10/10 x 10
200 reps
17,600 lbs !

worksets in about 28 min

Barbell hacks
65 x 8
85 x 8
105 x 8
135 x 7 ( straps- makes leg work harder but might create a total body disconnect)

Wt Pushups
BW x 10
45 x 10  x 3

strong and shoulders felt fine

Rear delts
3 x 10 with 20 lbs

BW 165.8 ??
BF 12.0
W 56.7

no idea why it dropped. strange

long ruck tomorrow

datsit
DFQ

Thursday, July 20, 2017

recovery ruck


Ok now it's caught up with me a bit and today the legs and back were just tired. as soon as I put the 45 lb pack on my back I felt it. Not injured, just tired. and I was ready for a nap already. Plus it was cloudless and getting up into the mid 80s
Just wanted to get it over with

started slow and stayed steady. then it got better and my legs and lungs opened up

finished strong

 45 lb ruck
6 laps
55 min

BW 168
BF 11.4
W 57

still taking 1/2 serving ketones and creatine

rest tomorrow and volume on saturday

datsit
DFQ

Wednesday, July 19, 2017

24 kg Speed swings 12 min/8's,walking lunges, parallel pushups, side raises




Back to the 24 kg again but this time for 8 reps per set. 8's are my perfect number for swings, either single arm or both sides, as above that things get hard , lol. Actually they get a little too glycolitic for me to maintain max power output and I'm more struggling to maintain power than producing it.

Eights seem perfect. Even 8 sets is perfect for max strength and power. Sets 9 ,10 or more really start to hurt. And there's a training value in that but not for power so much but power endurance. I did enough of that these last three years. This is a good break

And I didn't feel that the 20 kg was that much easier or better but it was light enough that I could do whatever form I wanted to and it usually wasn't the big bell deep hinge I need for the heavier bells.
So we dropped to 8 reps in 15 second and it was perfect. No rush in the back swing and enough time to 'enjoy the float' and maintain ground force output without having to do eccentric overload which I can't do much,not need to, with the heavier bells.

Not sore from Monday at all

24 kg Speed swings
8 rpa
12 min
24 sets
192 rep
10,176 lbs tonnage

very strong. hardstyle all the time

walking lunges
4 laps of 40 steps unbroken

Parallel pushups
30
30
25

a week but knackered from Monday here

Side laterals
3 sets of 15 with 15lbs

BW 168.2 !!! WTF?!!
BF 12.4
W 56.5

have no idea where this came from.still using 5g creatine and 1 teaspoon ketones mid morning.

Ruck up tomorrow. at least it's cooled down

datsit
DFQ

Monday, July 17, 2017

175 lb Military press PR,36 kg belt squats, 70 rep Pushup PR, crawls, rear delts



I had no idea how this was going to go. Recovered well yesterday after the ruck and felt great but slept on my neck weird and left trap and scap were tight all morning. I figured it was psychological and would release, as it usually does, once I get into the gym but I wasn't sure.

I knew though I would try these jumps
135
155
175

and then if I could I would bump it up to 180.
I couldn't BUT all else went well. Warmups were just about perfect. I perhaps could have goine
135
150
160
then 175

I weight was a bit of a shock at first and perhaps required more muscle tension than needed if it hadn't been such a big jump from 155 but who knows?

All I know is that there was no way I could grind like that again on  180. No worries. leave it to another day

So I did this


Military press
stick x 5
bar x 5
65 x 4
85 x 3
105 x 2
120 x 1
135 x 1
155 x 1
175 x 1 PR all time
135 x 8 Rep pr

very happy with this for sure but looking at the tape I can see that my walkout could definitely be improved. I didn't have the weight all the way on my torso as I stepped out and there was a definite loss of connection and tension there. Fixing that will really help.

I was nervous ,lol
And my shoulder was wonky and that's always distracting.
But lessons learned

36 kg Belt squats
4 sets of 18
legs were definitely tight and tired but strong still

Floor pushups
1 x 70 !!! All time Pr


I know I drop my head and it's ugly but I do do the exact same movement and ROM on each rep. It's all the gymnastics training and trying to hold hollow position. tucking the chin, just as on the bench press, really creates a coil effect and helps the push off.

I'll take it.

Crawls
3 sets of 70

rear delts
3 sets of 12 with 20 lbs

BW 165.6
BF 11.6
W 57.0

Day off tomorrow it's been a HELL of a hard and heavy training week!

datsit
DFQ