Thursday, January 18, 2018

45 lb Tannicus ruck

Wore the Danners today and they did great. 95+%, right dorsi flexion still a wee bit tight but nothing compared to before. These are going to work and otherwise are super comfortable.

Overcast and cool, perfect weather and I was loose and fast from the start. Energy was very high right before and I wasn't even hungry or hurried to get back to eat. Just solid.

Each lap got faster and my legs never tightened up. Ruck felt light

45 lb ruck
6 laps
5th lap 7:26

52 minutes

very solid. body feels great. Sacrum has released and all is well.

BW 167.4
BF 13
W 56.3


Wednesday, January 17, 2018

24 kg Speed swings 10 RPA 12 min, 120 Lb Military press 10x3,walking lunges, arm casts side delts

This was a BIG wakeup call. Going back to 10 reps per arm per 15 kicked my ASS! Cardio WAAAAY tougher. And it's all about speed. No the all the reps weren't as poweful but there was much more eccentric overload,, not as high but way faster on both sides AND my breath was seriously challenged . Did a lot of double breathing ! Not fun at all but it's what I need and I know it.
Gotta do it. Embrace the Suck indeed

24 kg Speed Swings
15:15 x 10 RPA
12 min
240 reps
12,773 lbs

Going to come back to this slowly. Next week 13 min then 14 then 15. then start back at 12 and make 2 min jumps
Let myself adapt

Military press
45 x 5
65 x 3
85 x 2
105 x 2
120 x 3 x 10 sets

GREAT after the first two sets. was hard to transition from swings to this at first but once i got warm it was great. Able to really play with the technique and a 'lighter' approach to the bar as it felt easy. I go you go pace

Walking lunges
3 laps of 40 steps

this help re set my tailbone which was a little wonky after those too deep belt squats.

Arm casts
3 sets of 8/8 with 25

3 sets of 10 with 15 light,
done very strictly and slow

BW 168.2
BF 12.3
W 56.3

1 pm
BW 167.4
BF 10.3
W 58

ruck up tomorrow


Monday, January 15, 2018

Military Press 145 x 5x5,32 kg belt squat, floor pushups, crawls,rear delts

This went very well.  Went back to what I was doing before plus a few minor changes:
1) slightly wider grip ( one inch)

2) Risto boot instead of Innov8 with slightly higher heel

3) after walkout/setup flex  lats as well as glutes prior to launch ( this really helped)

really good bar speed off chest and into lockout. I think the wider grip helped across the board- off the chest and at lockout- especially using the lats more

Next week at 155 will be the tell

Military press
45 x 5
65 x 5
85 x 4
105 x 3
120 x 3
135 x 2
145 x 5 x 5

32 kg belt squat ( also using risto boot)
4 sets of 20 the higher heels definitely gets me lower. ack :)

Floor pushups

well this was hard ,lol. take a few weeks off the schedule and this is what happens!

50 ft
60 ft
70 ft

these were hard today

rear delts
3 sets of 12 with 20

BW 167.6
BF 12.1
W 56.7

off tomorrow glad to be back to the old schedule. feels right


Sunday, January 14, 2018

Slow to fast ruck

Just as the title states this ruck started out slow and hard and finished up fast and strong. Wasn't tired per se starting out but legs were heavy and slow. Nice and cool and foggy just how I like it. Let me myself warm up slowly and I did. By lap SEVEN I was good to go and the rest finished strong. Nice to feel better at the end than the beginning

50 lb Ruck
12 laps
11 iso squats
1:53 min

no timed laps

BW 167.4 !
BF 11.5
W 57.2

back to 5x5 in the press tomorrow. can't wait :)


Saturday, January 13, 2018

44 kg One Arm Swings 10x8/8, barbell hacks,wt pushups, side delts

I wish every workout felt this good. Slept SO WELL last night I almost couldn't believe it. THAT'S how one is supposed to feel everymorning. Unbelievable. I generally sleep very well, but this, well, this was amazing

The older I get the more I appreciate the energizing and healing power of deep sleep

Everything felt light, strong and powerfully. Barely broke a sweat even though we were going fast. Can't remember feeling this good on a weight of this size. It felt like a 40kg on a good day.

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
160 swings
15,520 lbs

most excellent

65 x 8
95 x 7
135 x 5
155 x 5
165 x 5

bigger jumps felt solid.  going to keep the top two sets at 5 reps and  keep the weight higher. this will be my pre SFL DL training until the last month prior when I'll go back to real deadlifts- just using a heel this time

Wt pushups
bw x 12
53 x 12 x 3


side delts
15 x 12
20 x 10 x 3

strong too, go figure!

BW 167.6
BF 10.6
W 58  ( post bath)

hope the ruck feels this good tomorrow

BTW my new favorite adaptogen Shilajit Been using it for two weeks and I can really feel the difference in overall energy.

Thursday, January 11, 2018

Excellent ruck!

Man, this was the best ruck I've had in ages, even better than last sunday and the new boots are a winner! Just freakin' perfect first time out and it's been awhile since my feet have felt this good under load.
Salomons are definitely the boot for me, in all sizes. The inov8's fit as well but these are perfect for rucking.

Everything just felt good. Legs, feet, hips back lungs, focus, etc,
so nice

45 lb ruck
6 laps
55 min
no timed laps


BW 167.8
BF 13
W 56.1

feel good and lean.

day off tomorrow. lots of bodymaintenance to do


Wednesday, January 10, 2018

24 kg speed swings 15 min, 190 press attempts,walking lunges, side delts

ACK . Double Ack. This was not fun. One thing I learned for sure, that I thought last time, was that it's no good to try to attempt heavy singles after speed swing work. The funny thing is is that it's fine physically. It just messes me up mentally.

I'm too anxious to get to the meat of the workout, the main course, and the swings are getting in my way. I have to do them, and force myself to focus but it's not right. Way too much stress, So back to mondays being press day, and probably back to triple progression

It worked great for three cycles in a row and I hit 170 for 5 doubles strongly. The peak just got messed up  but I threw the baby out with the bathwater again. But, this time I recognized it quickly. It was a good idea, but it's not going to work :)

But I will do the speed presses, on Wednesday instead of pushups. that won't be a problem. As Louie always said, don't mix modalities ( ie speed work with max effort work )

that being said I felt strong but a bit tired, and anxious. not psyched but more,wanting to just get it done. not the mind set for success

that also being said I really thought I would get the first attempt and then REALLY though I would get the second as my head came out of my ass as the pressure was off. I  had already missed.  But I was tired by then

Back to tried and true triple progress and make sure to sleep the night before the peak!

24 kg speed swings
15 :15
8 rpa
15 min
30 sets
240 reps
12,720 lbs

I actually think we need to go back to to ten reps per 15 second. Lots of power but not enough cardio, I fear

Military press
 45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 1
150 x 1
160 x 1
175 x 1 ( strong too!)
190 x X
190 x X  ack ack ack!
155 x 3 thought I could get five, just plain tired

walking lunges
3 laps

side delts
3 sets of 12 with 15

bw 168.2
bf 12.7
w 56.4

1 pm
BW 167.6
BF 10.3
W 58.3

ruck tomorrow