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


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


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


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

Floor pushups

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

3 sets of 70 ft


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


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!


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


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!


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