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

Sunday, July 16, 2017

A visitor with us ruck.

Gabe and I had a visitor on our ruck today. Travis Janeway from Washington. Travis is a super cool guy I've known for years and is one of those real deal guys that live this lifestyle, and pass it on to others as excellent coaches.

He was in the area for a movement workshop and dropped in. Good thing I was feeling good as Travis is tall with long legs and was wearing no ruck.
I didn't want to have to start jogging to keep up

50 lb ruck
12 laps
12 iso squats
no timed laps but we were cooking
1:50 min total time ( knew we were fast!)

everything felt fine. legs, lungs ,back.
and no glute calf cramping at the start either. good sign

no idea what i'm going to do tomorrow but i'll probably take a weight and see how I feel

BW 165.6
BF 11.9
W 56.8

Travis

Saturday, July 15, 2017

52 and 68 kg One Arm Swings 5 x 5/5 ea, barbell hacks, wt pushups, arm casts, side raises




 This thing brought me some concern last night. I was getting some "taps on the head' via my back just sitting around and that gave me pause. I've had NO back issues in forever and wondered what was setting this off.
I realize it was the pistols. and looking back on my blog confirmed this. That's why I stopped doing them last time.
Remember

"The only thing harder than figuring it out is remembering to do it"

As soon as I realized what was going on my back eased. swear to god.
This has happened before, hence the 'tap on the head" instead of the 2 x 4 :)

I decided to balance the loads more than last time with this bell. 5 sets each with the 52 then the 68. last time it was 10 sets then 2 sets . this should save more energy for that monster but still let me warmup enough

It did

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5x5
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 x 5
68 kg x 5/5  x5

52 kg = 5750 lbs
68 kg = 7500 lbs
total 13,250 lb tonnage

not bad for such low reps.


Barbell hacks
65 x 8
85 x8
105 x 8
115 x 8
125 x 8
130 x 8

these have been working great. don't get greedy. I will drop ANY exercise that I find  messes my back up.NOTHING is worth that!

Wt pushups
bw x 10
45 x 10 x  3

strong!

Armcasts
25 lbs x 8/8 x 4 sets

my standing dynamic triceps extension/pullover work

love these

side laterals
3 x 12 with 15

BW 166.2
BF 11.4
W 57.3

small serving of instaketones yesterday. should have had them earlier. ate the nuts and had an extra coffee so a small serving of the ketones but it messed with the experiment a bit.
definitely seem more muscular of late and more defined.
will see
going to use a serving of them before the ruck tomorrow

datsit
DFQ

Thursday, July 13, 2017

Another two hour walk/ruck



Caught me by surprise again. A client needed to walk his workout as his home gym was out of order and couldn't come to me! ack another one right before MY ruck. But I gave myself a couple good slaps and realized last weeks 2 hour jaunt actually turned out  good so just suck it up and go

and it was good, again.

Just gotta break the sweat and then all is good

60 min walk at solid 3+ mph pace

45 lb  ruck
60 min
6 laps
7:33 fifth lap

just gotta get the miles in the legs so this is good in the long run

BW 167.4 !!!
BF 11.1
W 57.6

WTF?
1 pm
BW 166.6
BF 10.0
W 58.3

took half a serving of instaKetones and in hot water much more palatable. still a strong energy but had a small handful of almonds too
Not sure if this is going to surplant the coffee and almonds but I might take it WITH them lol

ok day off tomorrow then the 52 and 68 kg bell. Might do 5 sets with each bell
we'll see

datsit
DFQ

Wednesday, July 12, 2017

20 kg Speed Swings 20 min, walking lunges,parallel pushups, rear laterals



This was strong and hard at the same time. Strong effort for sure but lots of distractions trying to , well, distract me from getting in the zone. Stupid stuff; gardeners blowing leaves and diesel fuel into my garage as I'm trying to suck in enough air to keep going, trying not to keep an eye out for the mailman with package I've been waiting for and have to sign for. And have already missed once. That kind of petty distracting shit.
And then there's the 20 minutes of swings to do

The 20 kg was definitely a blessing too; that 24 would have been much harder and I somehow wonder if I should be using it. ,more power output with the 20 not withstanding.

But I kept my head down and focused on my groove and my breath and NOT going so fast; more trying to emulate the groove and the timing of my heavier swings and it definitely helped. really have to stay flat on my foot at the top of the swing; If I get back too much on my heels it throws everything off. Oly shoe heel or not

Mentally this was a strong effort too. and almost no double breathing save for  2-3 sets at most


20 kg speed swings
20 min
400 reps
17,600 lbs tonnage

Walking lunges
3 laps of 40 sets

cut it short gardeners were choking us with fumes

parallel pushups
3 sets of 30

these really get the most triceps of any vartiation

rear delts
3 sets of 12 with 20's

strong

BW 167.8 at 4am!!
BF 10.4 !!
W 58

1 pm before workout
165.8
same other vitals

so weird

started instaketones today. this stuff tastes like orange vomit! no lie. Not sure it is as good as the Keto OS but I will give it five days as i did the keto OS

ruck up tomorrow

datsit
DFQ

Monday, July 10, 2017

160 lb Military press 5 x 2 PR!!, 32 kg belt squats, floor pushups,side laterals crawls



Wow what a weird day. Slept enough just not good ( harder to get up at 3:45 on Monday after getting to sleep in to 5:30 on the weekends now- never been hard before ) Easy day. two clients out so plenty of stretch time but still not feeling great

Used the pruvit ketone drink + the MCT oil product as well on top of an extra cup of coffee and well, definitely felt it.In a very good way but probably shouldn't have had the extra coffee.

Shoulder felt solid all morning too.
Did a short video on my banded windmill drill


Solo today in the gym and it seemed to be fine. The extra mat has made an immeasureable difference in the take off out of the rack, which has made ALL the difference in my set up and hence the actual press itself.

SO much easier and NO bicep tendon talk at all!
Took the closest grip I have had yet on a press.Ring finger RIGHT On the edge of the knurling onto the smooth. A true CLOSE grip. But it felt right and great.

Also really solidified my set up, Bar on the chest, unrack it. Step step step Lay Back and clench glutes. Then Glutes Lats and grip contract simultaneously and rocket it up. Feels perfect.

Military press
 stick x 5
45 x 5
65 x 3
85 x 2
105 x 2
120 x 2
135 x 1
150 x 1
160 x 2 x 5 sets PR!!! never had used this weight as a workout weight before.

Fourth set was shaky. Almost too confident and didn't lay back enough bar got out in front and wasted some energy but I still got both reps

And the fifth set was strong. Video above is second set

32 kg Belt squats
4 sets of 20

very strong legs and lungs

Floor pushups
41
41
30

really thought I had a chance for a rep pr but tricep death got me on 3rd set. A bit anticlimactic after the presses anyhow

Side laterals
3 sets of 15 with 15 lbs

crawls

3 laps of 70 ft

solid

BW
166.2 !!
BF 11.4
W 57.8

weird
hardly ate yesterday

Not sure what's next week for the press, Either I take a weight or really back off. I'll know in the next few days

datsi
DFQ


Sunday, July 09, 2017

Solid steady state ruck

 Not anywhere near as beat up as I expected today but not in the mood for high intensity intervals either, so Gabe and I just did a steady state ruck. Most laps were probably around 8 min laps, but more importantly, my legs continued their winning streak from Thursday still feeling light and loose but strong and almost 'motored'.

I didn't have to 'will' each step but once I got them going they just kept rolling.EXACTLY the feeling I have been waiting for. Lets hope it's due to better adaptation and conditioning and not just luck or a false high point

Time will tell. It always does

50 lb ruck
12 laps
11 iso squats, three stances
2 hours almost exactly start to finish

BW 164.8 !!
BF 11.4
W 57.2

solid numbers too

OK tomorrow we put 160 on the bar and hope for doubles :) I just looked and realized I have never done any work sets with 160 lbs so this should be very interesting workout

datsit
DFQ

Saturday, July 08, 2017

48 kg One Arm Swings 13 x 6/6,pistol practice, 42 lb pushups, side delts



Hard one today. Lots of mental distractions to compartmentalize. While they did get put away that takes energy and the workout seemed harder than it needed to be. Regardless though it got done and done strongly

Hot as hell too today, hence the shirtless video. I am loving the compression shorts more and more and don't even think about wearing the fight shorts. These are perfect, never stink, dry as fast as could be and give just the right amount of support for the hips, upper legs and the "boys"

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  tonnage

45 minutes total for all the work sets ( not counting warmups)
four of us in rotation

Pistol Practice


went with the hands forward spot and it's much better. approximates a true pistol balance requirements much closer

4 sets of 3/3

Weighted pushups
BW x 12
42 x 10 x 3

easy. very strong

rear laterals
3 sets of 12


BW  165.2
BF 10.5
W 58.0

These are pretty much my ideal numbers for all these metrics! Now, just to stay here!

Ruck up in the heat tomorrow

datsit
DFQ

Thursday, July 06, 2017

Hour Walk + Hour Ruck :) 45 lbs


Frank Bozanich, Ultra stud.

Ended up doing an hour walk with a client immediately before I was scheduled for my ruck. Hot as hell today too, 90+ and my mind wasn't ready for it. Til I told it to shut up and stop whining and it did.

Turned out that hour walk was an excellent warmup to what turned out to be a very strong, very fast ruck.
Took me 30 min to get really into my groove on my walk with my client but once I started sweating for real everything set in well/
Once I got the ruck on my legs felt exactly as I want them to : strong but loose and unphased by the load. Fully warmed up, and my lungs were nice and open too. But it was freaking freakin hot with no wind and almost no shade.

Again tell the mind to shut up and stop complaining. then it got easy

60 min walk
55 min 45 lb ruck
6 laps
3rd lap 7:32
6th lap : 7:19!

very very strong. and could finish the walk in easily too

BW 164.4
BF 11.5
W 57.1

1 pm fasted
BW 163.4


day off then 48 kg gets a ride.

datsit
DFQ

Wednesday, July 05, 2017

20 kg speed swings 17 min, walking lunges, parallel pushups, side laterals

 Had some visitors today join in the fun. Daniel Pereyo and Shawn Landreth stopped by to train with us and while it was a tight fit in the gym a good time was had by all. Which means we all suffered ,lol
 Shawn, Glen and I did speed swing work while Daniel did his javelin presses them we switch and we did lunges while Daniel did his 32 kg speed swing work. Yes, 32 kg!
Better him than me

20 kg Speed swing
17 min
340 reps
14,960 lbs

this was solid and I actually didn't feel bad at all, even up to the end. Power was solid all the way through too. I'm not sure the 20 is that much easier than the 24 and the workload was 3000lbs less with the 20. 24 next week and see how that goes

Walking lunges
4 laps of 40 steps unbroken
strong today

Parallel pushups
35
35
30 ( this set to failure)

Side raises
3 sets of 15 with 15
strong!

BW 165.2
BF 11.5
W 57.1

ruck up tomorrow

datsit
DFQ

Monday, July 03, 2017

150 lb Military press 5 x 3, 155 x 3 x 2 !! PR, 48 kg belt squat, floor pushups,crawls, rear laterals

Just as I had hoped! 150 for 5 sets of 3 was solid so I upped the weight to 155 and 3 sets of 2 was even better.
Raised the floor an inch by putting a square of gym mat under the rack and it was not too soft, as I feared. And it really really helped my unracking of the bar and my left biceps tendon issue(which was doing well anyway). But raising the floor an inch made a huge difference in my take off, which made a huge difference in my press



It takes me forever to warmup but I can't rush it. 5 warmup sets and 8 work sets!

set four of five


Military press
stick x 5
45 x 5
65  x 5
85 x 3
105 x 3
125 x 2
140 x 2
150 x 3 x 5 sets
155 x 3 x 2 sets ( ties PR weight for reps but not volume)

very happy with this and the new setup

48 kg belt squat
12,14,16, 18
yeow! glute burn! this bigger bell makes the depth higher but works the hell out of my already fatigued glutes. most excellent :)

Floor pushups
38
40
40

lol was not planning on 40 for second set but music was loud and misheard the count. Last set was strong so I went for it too. Not bad, especially after all the bar presses

Crawls
3 laps of 70 ft fast
these were very strong today

rear laterals
3 sets of 15 with 15's

these were almost too light! nice

BW 165.4
BF 11.7
W 57

was 165 even after work before workout

ok day off tomorrow
Happy 4th of July!

datsit
DFQ


Sunday, July 02, 2017

Fast ruck


Surprisingly strong and fast today even though legs were not that loose or light feeling. But rucking with my 28 year old son Gabe who is getting fitter everyday and can already walk faster than me is pulling me along for the ride.

Gratefully it was cool out this morning at 7am, almost brisk and that encouraged walking faster.
Pack didn't feel heavy and we were ready to go

12 laps
11 iso squat holds
4th lap : 7:19
8th lap 6:55 !!! ( gabe did 6:38 breaking my pr  of 6:43!lol)
no 11th lap that was hard enough
1:52 minutes total

faast!

BW 165.8
BF 11.0
W 57.5

carbed up yesterday no worries

8x3 with 150 tomorrow in the press

datsit
DFQ

Saturday, July 01, 2017

44kg One Arm Swing 10 x 8/8, pistol practice, cbs, weighted pushups,side laterals



Strong solid workout today. Not feeling particularly " up" even though I slept well and prepared really well. Just another day at the office but I was strong as could be.

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 sets
160 reps
15, 520 lbs!

Just solid as could be, Good power on each and every rep of each set, good height , breathing was easy, no fuss no muss

Pistol practice
4 sets of 5/5
this too was much better than last time. have to figure a better way to arm support but that not an issue, really. good depth on both side too.



CB 's

25 lbs 10/10 arm casts
            8/8 shield casts
            7/7 Capt America casts
good way to do these and get the rotationals in too. they were not easy either

Horiz bar weighted pushups
bw x 12
32 x 12
37 x 10 x 2

added a five pound cb to the sandbag. perfect. need a 10 though too easy

side laterals
3 sets of 10 with 15 lbs

now I'm tired

BW 165.2 !
BF 10.9
W 57.6

strange low bf with no bath first. a good sign weird I weighed the same the last three days in a row!

hoping for a strong ruck tomorrow

datsit
DFQ

Thursday, June 29, 2017

Strong Ruck!



Wow, what a difference a week makes. One of the strongest Thursday rucks ever. Legs felt great, light, loose but strong at the same time. No soreness from yesterday. All systems go, basically. Great temps, mid 70's and cloudy. Perfect

SO nice to feel good and strong

45 lb Ruck
6 laps
3rd lap : 7:39
6th lap: 7:23 !!

 55 total minutes

BW 165.2
BF 11.7 ( trending down)
W 56.9 ( decent)

off tomorrow then the 44 kg Saturday

datsit
DFQ

Wednesday, June 28, 2017

20 kg Speed Swings 15 min, walking lunges, parallel pushups, rear laterals



Decided to drop down to the 20 kg today for speed swings for a few reasons; one, the last 3-4 weeks of them have just felt HEAVY, and that's not supposed to be that. It's dynamic effort day, speed day, where the object of the session is acceleration and power not strength,

I think the 24 was working when I was regularly using the 48 kg for 200 reps each saturday - that was 50% of the load for speed day. But now I'm not using that volume with the 48 and I'm only going that heavy 1 time per month with less volume.

20kg felt perfect. Light but not TOO light and I could throw it around- but I had to work to do so. this weight is correct for now. I could get back into the hinge faster too, more overspeed eccentrics work is also key to this day.

Generally energy was good all workout. Definitely can tell I'm taking creatine again, just that 'extra' gas in the tank
 that is very very good. I was weak as shit for quite awhile it seemed.

20 kg Speed swings
15:15 x 10 rpa
300 reps
30 sets
13,200 lbs ( tonnage is down but I'm sure FORCE was way up as acceleration and bell height were much stronger.

Walking lunges
4 laps of 40 steps unbroken!
strong here too. nice :)

Parallel pushups
3 sets of 32

last set was very tough- at 25 reps- but I could eke out 32. also nice

rear laterals
3 sets of 12 with 20 lbs.

this is pr!

BW  165.6
BF 11.6
W 57

decent.

ruck up tomorrow. we'll see if it's better than last week's death march

datsit
DFQ

Monday, June 26, 2017

150 lb Military press 5 x 3 PR,40 kg belt squat, floor pushups, crawls, side laterals



Really really really solid workout. First, I think I figured out the left bicep tendon thing. I've been pulling my elbow IN trying to get a vertical forearm and I think that's what tweaks it. I don't do that angle in pushups ( or bench press) so while I was trying to get to a theoretically ideal position it wasn't working

So, I just left it angle out towards an inverted V and bingo! NO bicep twinging or triceps loading!If this sticks it will make ALL the difference, I waste SO much time wondering if my shoulder is going to tweak or not before each set.

Second I have to lay back FIRST after the walkout and THEN press. SO much easier. I knew that, but forgot it ( one of my key principles, eh? The only thing harder than figuring things out is remembering to do them) That's why I am writing this down :)

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

Strongest ever and strong from first to last rep. This is what I am aiming for in my press workout

44 kg Belt squat
12,14,16, 18

wow these were strong and easy today. About time I rebounded

Floor pushups
3 sets of 37

 hard but do able ( mainly last set)

Crawls
3 sets of 70

strong and fast

side laterals
3 x 10 with 20's

strong here too

all good

BW 164
BF 10.8
W 57.6

great reading!

off tomorrow

datsit
DFQ

Sunday, June 25, 2017

Back to Strong Ruck



Seems I'm fully recovered from last weeks 'whatever'  I had illness that made me so weak. It's also 20 Degrees cooler now too and that helps a lot
Not sure why my hear tolerance took such a dive this year, or, why it's taking so much time to come back but I really have been hating it lately.
Even as I get lighter, which usually helps a lot.
Gettin' older has it's mysteries and there ain't noting to do but keep on trying, so that's what I'll do. And be smart. Don't need heatstroke either

Up all night though with a sick wife so didn't get a lot of sleep in a row but overall was enough. Felt fine starting out and it was overcast and cool and that helped.

Could feel my quads straight away from the pistols but sore, not wrecked and that helped.
Gabe rucked with me and he's getting in shape so he set a solid pace and I ended up going faster than perhaps I normally would
This will help

Nice and steady pace and didn't time anything til 11th lap 7:21 which was ine

50 lb Ruck
12 laps
11 iso squat holds
11th lap 7:21
 2 hours even

BW
164
BF 12.5
W 56.5

feel great
tomorrow's presses I'll go for 5 sets of 3 if things go right

datsit
DFQ

Saturday, June 24, 2017

40 kg One Arm swings 10 x 10/10, pistol practice , cb armcasts,weighted pushups, rear laterals



Finally back to normal. It was an "off week" all week. Today was great though. Full energy great sleep no aches or pains. even the shoulder is feeling great and closer to being in neutral than anytime I can recall. All the light band work and behind the head stick stretches in wide snatch grip are really working it seems

They seem to , better than anything else, open up the pec minor and front delt and keep my biceps tendon from being a spaz.

the short pulse band work is strengthening the right stuff in the back too, it seems.

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

strong from start to finish. without a doubt the strongest effort on every single rep I have ever done. In my dreams my next challenge is to do this weight for the 10 minute swing test  15:15

Pistol practice
four sets of 5/5 holding onto power rack

MUCH better than last time I did these, even with the off load of arm help. I could drop right down into a full squat with my left leg no problem. this is encouraging.I noticed my left leg seeming smaller than before( or my right leg is bigger) but either way I need more resistance work for the left in isolation and it also with the quad and hip flexor statically which it seem is VERY weak

Armcasts
25 lbs x 10/10 x 3


Horit bar pushups
bw x 12
32 x 12 x 3

rear delt
20 lbs x 10 x 3

BW
164.4
BF
10.9
W
57.6

best total numbers in forever. this is good

ok goal for tomorrow's ruck is not to die :)

datsit
DFQ

Thursday, June 22, 2017

Heat and Will conditioning ruck

And Rifstonians.

This could be the hardest ruck I've done. I slept great, felt great all day and had no idea that as soon as I strapped on my 50 lb ruck ( decided not to go with 45 to make up for missing Sunday)  my legs and lungs would start to yell at me immediately.

Plus the heat. 96 degrees plus at 1 pm and the sun pretty much directly overhead. No breeze. Hot as Fuck. I thought I was in better shape for this but I am not. At least not today. Pace was decent but I had to stop at least once per lap to rest on laps 4,5 and 6.

And it didn't help much either. Legs actually loosened up but I was struggling for breath with my HR at 145 + the whole time. Back was tired under the ruck too. But there was nothing serious to deal with other than I just didn't want to do it and it was hard. Oh well. One step at a time. Into an ice shower right after. Cold never felt so good.

Sundays illness or whatever really kicked my  ass it seemed.

But it didn't kill me so I must be stronger

50 lb ruck
6 laps
60 min
no timed laps.
stops for rest and water on head,

The suck was embraced

BW 164
BF 11.4
W 56.8

Wednesday, June 21, 2017

24 kg speed swings 16 min,walking bw lunges, parallel pushups, side laterals

Another tough one. Didn't eat much yesterday as everytime I did my stomach bloated and talked back. I now think what I had (have) is minor food poisoning. Not 100% well today too but much better.
Still, speed swing work in 90 deg heat and having to jerry rig the workout with my partner made it even harder to focus. Still,most importantly it got done.

I warmed up with the 22kg thinking I might go down but that felt heavy too so I figure why not use the 24 I won't be able to tell the difference!

24 kg speed swings
15:15 x 1 rpa
16 min
320 reps
16,960 lbs

most was good but I never really got settled in mentally or physically. a few of the sets were 9 reps instead of 10 too, as I ended up starting the set late and took it easy.
It was hard enough

Walking lunges
Foot is fine from last week's weighted ones

4 sets of 40 steps
tough but easier than the swings

parallel bar pushups
30
25
25

just beat now

side laterals
3 x 12 with 15

done done de done

BW 164.2
BF 12.2
W 56.5
back on creatine last two days 5 gms in am

datsit
DFQ


Monday, June 19, 2017

No ruck sunday, 150 lbs Military press 5 x 2,36 kg belt squat, floor pushups, side laterals

Got hit badly with some bug on Sunday, just as I got up to ruck and was so woozy there was no way I was going to be able to, or should, do it so I went back to bed. And basically stayed there til Monday morning for work! No food except 1/2 cup rice and some yoghurt.
Never really threw up. Don't know if it was vertigo ( again) or a bug or some mild food poisoning or what but it sucked big time. I didn't even know I was going to work much less train. But, it got done, to the best of my ability

Military press
stick x 5
45 x 5
65 x 4
85 x 3
105 x 2
125 x 2
135 x 1
150 x 2 x 5 sets

that was tough but I figured out one thing I'm doing different now than I did. I am starting the press AND arching at the same time. I have to arch then press- much easier on my left biceps tendon. When I did it that way. no problem The first way, problem
Next week is 8 x 3 then I go to triples, Shouldn't be a problem if I have a normal sunday

36 kg belt squats
x 10.12, 14, 16 reps

too hot to do all high reps, this really let me warm up to them

Floor pushups
3 sets of 36
not bad

Side raises
3 sets of 12 with 15

easy

no crawls, these always make me want to puke and I didn't want to feel anymore of that today

BW 163.2
BF 11.4
W 56.7

lol that'll come back

datsit
DFQ

Saturday, June 17, 2017

52 and 68 kg One arm swings PR,CB arm casts, barbell hacks, sandbag pushups, parallel bar shoulder stands,rear laterals



Well this was a big surprise and no less epic for it. I was talking about whether I could even SWING it at all with the guys pre workout and decided that if the 52 kg swings went well we would take it out for a ride.

Well it did, and we did.


One arm swings

16kg x 5/5 x 20 kg
20kg 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
44 kg x 4/4
52 kg x 5/5 x 10
68 kg x 3 x 5
          x 5/5 PR !!!!

I was shocked that it felt pretty much like all my heavy swings the first time I try the weight, but the groove felt the same! and balance was ok, load distribution was ok . everything was. BUT on the second set I certainly felt my hamstrings and glutes sa  ' ok, dude, this is enough work' so I easily didn't go on.

Can't believe how happy I am I could do this strong and safely

Also first workout I could transfer right to left with the 52 kg. Left shoulder behaved nicely. This is almost as big a deal as the 68 kg

CB arm casts
4 sets of 10/10 with 25 lbs
reps seems to be a good place to go with these right now
use it to loosen me  up and get a pump rather than push the load. But we'll see

Barbell Hacks
65 x 10
85 x 10
105  x 8, 7 ,7

time to change this exercise up. probably to kickstand squats . I noticed my left quad is looking smaller than my right, probably need to isolate again
That or supported pistols

Sandbag pushups parallel bars
bw x 12
32 lb x 12  x 3

better than last week

Rear laterals
3 sets of 12 with 20 lbs

ok hot sauce ruck tomorrow. heat wave in full force. No worries.

5 am
BW 165.8
BF 11.3
W 57.3

datsit
DFQ


Thursday, June 15, 2017

Decent ruck



Not a bad one at all. Walked a fast 30 minutes with a client an hour before the ruck so I was "warmed up" nicely

Legs felt solid, loose and strong all at the same time but it's starting to get hot! Wore my XOSKIN shorts top and socks and it does make a difference. Really starting to love this stuff

45 lb Ruck
6 laps
4th lap = 7:39!

55 min

4 am
BW 166.
BF 11.4
W 57.3

1 pm
BW 164.6 !!
BF 11.0
W ?

that's crazy just green tea and a handful of almonds before meal one. This is turning a corner I can see 162 soon
 Hunger is changing. Summer and the heat is helping

day off tomorrow then 52 kg on Sat

datsit
DFQ

Wednesday, June 14, 2017

24 kg speed swings 15 min,weighted walking lunges, parallel pushups, side raise



This was hard today. Found out last minute my training partner had to bail so I was on my own. No problem but that takes  bit more mental focus, especially for this workout, and it's great to have more than 30 min to adjust but hey, always be ready right?

We were planning 12 min but I decided on 15 and I probably should have done 12. Just sluggish today. Hot as hell too all of a sudden so a lot of factors, bottom line, it got done as strongly as I could but it was not that strong ,lol

Was double breathing pretty early so that's a sign.
Been hitting it hard too of late. I missed being on creatine today :)

24 kg speed swings
15:15 x 10 rpa
15 min
30 sets
300 reps
15,900 lbs ( I love this part that's a lot of real work)

Monday heavy weights and grinding now make this feel extra heavy. I might go down to the 22 kg for a few sessions and see if that's better. It is speed day. Yet on a "good" day this is no problem

Walking sandbag lunges
bw  x 20 steps
32 lbs x 20 steps x 3

wow this got weak fast, Have to start alternating weight and bw weeks again

Parallel pushups
1 x 30
1 x 25
1 x 20

ok now I'm dead. No gas

side laterals
2 x 10 with 20
1 x 15 with 15's

FOOD!!!

BW 166.2
BF 11.8
W 56.3

ruck up in the heat tomorrow!

datsit
DFQ

Monday, June 12, 2017

145 lb Military Press 4x5 1 x 4 3/4,32 kg belt squats, floor pushups.crawls, rear laterals




Soooooooooooo close!! Not a particularly strong or  mentally plugged in day but things still went pretty well. Almost got all 5 sets of 5; the last rep of the last set was just not quite locked out. But considering how hard I had to work on each rep of each set for a variety of reasons, it was pretty damn strong.

Cannot find the exact spot my left arm/elbow needs to be in to not have the tendon slip around. Some times it's perfect and sometimes it stops me in my tracks but I can't seem to figure out what I'm doing when it's "right".
Interesting thing is that neither my neck nor my shoulder gave me the least indication today during work, which it normally does

I will figure this out

Military press
stick x 5
bar x 5
65 x 5
85 x 4
115 x 3 ( had to take it twice)
130 x 2 not great
145 x 5 x 4
        x 4 3/4 x 1

time to go onto triples. I will take this workout as an indication of enough strength to do so
Next week =
8 x 3 with 150

Felt great going in but mind was off for some reason

32 kg Belt Squat
4 sets of 20
1st two sets non stop to ten, then a breath, then five, and a breath then finish
2nd two sets non stop to ten, then again
QUADS ON FIRE!!!!

lol good work tho

Floor pushups
3 sets of 36

Had to stop in front leaning rest for a breath on the last five reps of the last set. But no problem finishing

Crawls
3 sets of 70 ft
fast and easy, no hurling or wanna hurl :)

rear laterals
3 sets of 12 with 20's
strong. time to go up next

4 am
BW 166.6
BF 12.0
W 56.8

1pm
BW 160
BF 10.9
W 58.3

this is after a morning of coffee,green tea, 400 calories raw almonds.
Oh and a good second poop :)

Weird but I'm feeling lighter and leaner/

Datsit
DFQ


Sunday, June 11, 2017

Strong ruck



Not bad at all. Legs felt good and while I didn't time any laps the 12 laps were done about 10 minutes early.


50 lbs ruck
12 laps
12 iso squats
1:50 min total time

BW 166
BF 11.4
W 57.3

Give 145 another go tomorrow in the press

datsit
DFQ


Saturday, June 10, 2017

48 kg One Arm swings 10 x 8/8, 35 lb CB casts, Hacks,pushups, side laterals



Strong workout overall but took me awhile to get my balance, of all things. My groove was just a little off for the first five sets and I think it's because I wore my vibrams instead of my innov8's for the last two days. Just that little extra heels makes my primal squat so much easier but it was tightening up my calves/ ankles

After two days in vibrams the ankles and my squat opened up but when I wore my oly shoes today for the swings I was definitely more back on my heels than usual.

Solution is simple , don't wear vibrams on tuesdays or fridays before training.

My shoulder/ neck was a bit wonky too but that stretched out with some windmills and band distractions.

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 13 sets
156 reps
16, 536 lb

very powerful each set especially the last 7 when my groove and timing re appeared

Cb casts
25 x 10/10
35 x 8/8 x 2
Shield casts
20 x 10/10

these felt good haven't done them in forever. good to start light

Hack
65 x 10
95 x 8
115 x 8
135 x 6
 slow and with pauses at last rep

sandbag pushups
bw x 12
32 x 12 x 3

shoulder felt perfect

side laterals
3 x 15 with 15
solid

BW 166.4
BF 9.9 ( post bath)
W 58.3

ruck up tomorrow

datsit
DFQ

Thursday, June 08, 2017

Super fast and strong ruck




Well this was nice. I think I might be rounding into shape and not being sore much at all from yesterday's 18 min was a good sign. Today's super fast and easy ruck is another. I can't remember a thursday of late that I didn't just " get through".

Not today. I blazed through. Usually I don't time laps at all as they feel too slow. Today I timed three and although the first one, to be honest, was slower than I expected, I was just loosening up more and the last two were surprising numbers.

Looks like I am adapting to not having the creatine and I definitely feel better, lighter, looser and not losing any strength at all.

Days like today are why I keep persisting in this. It is heavenly :)

45 lb ruck
6 laps
2nd lap 7:52
4th lap : 7:39
6th: 7:22

plus my legs felt light loose and strong. just what I'm hoping for, especially after a tough day like yesterday!

BW 165.8 !!
BF 12.5
W 56.5

very happy with these numbers

rest up for the 48 kg on sat

datsit
DFQ

Wednesday, June 07, 2017

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



This was very strong. Mentally too. Even though the 24 kg didn't feel light on my upper back and shoulders it didn't feel heavy, either, like it has been. That's good. And I didn't look at the clock until 11:37 and that's great. Just put my head down and went off Glenns timing. It worked great.
No double breathing at all time the 13th minute or so for just a few sets. then finished with hardstyle.

Power output was high the whole time as well. Solid work. Probably go down to 15 min next week then jump to 20 the week after. I don't think 20 next week, after the beast workout that's coming up is good idea.

24 kg speed swings
15;15 x 10 rpa
18 min
360 reps
19,080 lbs !


walking lunges
 4 laps of 40 steps knee touch each rep

ouch
wobbly legs at end

Parallel pushups
3 sets of 30

had to do last five on last set one at a time. but I could :)

Rear laterals
3 sets of 15 with 15 lbs

love these. and they are stronger than ever

BW 166.8
BF 12.5
W 56.3

this is all so weird

datsit
DFQ

Monday, June 05, 2017

145 lb Military press 5x4 pr,48 kg belt squats, floor pushups,crawls, side laterals



Pretty shocking workout considering how beat up I am. Must have woken up in a weird part of the sleep cycle because I just felt blah energetically all day. Even coffee didn't help at all. Got plenty of sleep and rest yesterday after the ruck but I was not looking forward to the presses

And they took awhile to get going, I cannot seem to figure out the right approach to the bar! One set the shoulder is twingy ( mind you this is BEFORE I take any weight on me) and others it's perfect!

Once I got it down ( for today at least ) the press was strong.

Military press
 stick x 5
bar x 5
65 x 5
85 x 4
105 x 2
120 x 2
135 x 1
145 x 4 x 5 sets pr!
these moved exceptionally well

once I got going sets 3-5 I could have hit 5's on each set

48 kg belt squats
4 sets of 12

these actually felt good. Not as low and my legs didn't feel as weak as I thought they would

off creatine for 5 day or so now

floor pushups
3 sets of 35

last 5 of last set were tough

crawls
3 sets of 70 ft

ack always hard

side laterals
3 sets of 10 with 20 lbs

needed to handle something heavier here

BW 166.6
BF 11.9
W 56.8

happy with this actually as i had a decent amount of carbs yesterday

much need day off tomorrow

datsit
DFQ

Sunday, June 04, 2017

Ruck Steady



started out feeling not tight at all, then realized just how much work, again, I did yesterday with my legs, lol. They loosened up 3/4 way into it but we were actually walking pretty quickly ( my son Gabe is now rucking with me !)
Didn't time any laps save the 9th one as this was Gabe's first two hour ruck with weight and I didn't want to push things on both ends. Plus, my legs were cooked enough
9th lap tie was 7:39 which surprised me.

I did actually time the last one too, at 7:11! Now that one kicked my ass. But all in all a strong effort

50 lb Ruck
12 laps
12 squat stretches
9th lap 7:39
12th lap 7:11


BW 165.6 Yes!
BF 11.5 good here too
W  57.1 Best news lately

145 lb press work tomorrow, we'll see for how many reps per set.

Saturday, June 03, 2017

44kg One arm Swings 10 x 8/8, 35 lb Cb Arm casts, hacks, sandbag pushups, rear laterals



 Really, really good training today. The bell felt light, the body put together and the power and endurance were there, too. Fast rest between sets, even with four of us going. Nice to be in shape; all the run up training is kicking in.

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
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs

 Transfers in both directions were fine, should stayed in place. All go

Clubbell arm casts
 25 lb x 8/8
35 x 8/8 x 2

learned from last week and did the 25 lb set first. good thing. these were heavy today

Hacks
65 x 8
95 x 8
115 x 8
135 x 8

hard as well! but good

Sandbag pushups
bw x 12
32 lb x 12 x 3

 used thumb on grip felt ok

Rear laterals
3 sets of 12 with 20s

solid as usual

BW 166.8
BF 10.8
W 58.3

at least it' starting to move in the right direction!

Long ruck tomorrow see how the legs feel. Pretty good right now

datsit
DFQ

Thursday, June 01, 2017

Strong and fast ruck



Rucked with Tracy today, and she's been walking about 10 miles every day and it showed! She's faster now than ever and it pushed me. Felt good, especially for a Thursday ruck and we had a very steady pace the entire hour

45 lb ruck
6 laps
55 min
 last lap= 7:40!

and most of the other laps were not that much slower, if at all!

Legs felt heavy and tired at first but loosened up quickly

BW 167. 2
BF 11.9
W ?

stopping creatine for awhile. looks like something has shifted since I turned 60. Freakin' something happens every 5 years! Have to figure this out

dats
DFQ

Wednesday, May 31, 2017

24 kg speed swings 16 min,walking lunges, parallel pushups, side laterals

Solid one today. 16 min not that bad. Power output stayed high and I purposely didn't look at the clock for minutes at a time.
First time looked up it was 8 min and change. that was hard as I still had the same amount to go!
then didnt see it again until 14 min and that helped

Groove felt good but upper back and shoulders a bit tired. That made it harder to get warm but all in all a strong workout

24 kg speed swings
15:15 x 10 RPA
16 min
320 reps
16,960 lbs ( decent loading)

Walking lunges
4 sets of 40 steps
made sure to "touch the back knee" every single rep. oucher.

Parallel pushups
32,32, 25 !

pump and fatigue

Side laterals
3 sets of 15 with 15 lbs

BW 167
BF 12.0
W 56.7

that dam bread  yesterday lol

ok ruck up tomorrow

datsit
DFQ


Monday, May 29, 2017

140 lb military press 5x5 ( ties current pr),44 kg belt squats,floor pushups, crawls, rear laterals



Man, did I say I hate fives in the press? Well, I hate fives! They are just freakin' hard. Was thinking about 145 but thought better of it after I realized  I had really peaked just last monday. 140 would tie my current pr
That is greedy enough
And, it was hard enough.
Mainly as my left bicep tendon was moving around a lot and there were two extra people in the gym and a lot more distractions. Harder to focus and I did, but it wasn't great

Military Press
stick x 5
bar x 5
65 x 5
 85 x 3
105 x 3
120 x 2
140 x 5 x 5  ties current pr
 as usual when my shoulder is moving around the set up is the hardest part, and once the thing settles then the strength was there. Above video was set 3 and after this it settled down nicely. I was hoping the false grip would prevent this and be that much easier but I'm not sure.
it's easier to drive on the bar but harder to steer it backwards at lockout

44 kg Belt squat
4 sets of 14

legs are toasty oaties

Floor pushups
 3 sets of 30 just taking it easy

Crawls
3 sets of 70 ft

these always make me want to throw up weird

rear laterals
3 sets of 12 with 20's
strong and I can really feel how vital this is to balance the shoulders every time I do them

ok rest up tomorrow then 16 min on wed

datsit
DFQ