Monday, May 21, 2018

Strict Press practice full pyramid to 175 lbs, goblet squat/one leg box squat, floor pushups, lateral combo

Since I was switching back to press on Mondays and was tired coming in I decided to do a singles workout working up and see what I had. Pretty decent and  I wasn't really WARMED up until 40 minutes in! That told me something

I actually liked this method very much and might play with it for awhile. Work up to a heavy single in small jumps ( let fate decide where it is that day) but stop after a hard grind and then rep it back down.

Can't hurt to try. I've been doing sets and reps the other way for years

Strict Press

45 x 5
65 x 3
85 x 3
105 x 2
117 x 2
135 x 1
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
172.5 x 1
175 x 1 ( grind)
155 x 3
145 x 4
135 x 5

this was excellent! Lots of very specific practice.

Goblet squat/ left legged box step up
20 kg x 3/ 5
24 kg x 3/5
28 kg x 3/5
32 kg x 3/5

I really like this single leg box step up. did them in the cage and used rails for a balance check if I needed it. This will work well going forward as it really works the left leg but doesn't involve the right at all

Floor pushups
3 sets 20 STRICT and slow

These were not easy!

combo laterals
sides then rears 3 sets of 8/8 15 lbs

BW 169.4
BF 13.1

datsit! very happy with the press!

Sunday, May 20, 2018

Tough ruck

Legs were tired as were the hips from everything; from the hard saturday workout to the entire weird week.

It was decent for the first 9 laps then it got slow. Just kind of beat up. took plenty of rest/stretch stops each lap but since last week was only 10 laps and I missed the week before those 12 today took some doing.

50 lb ruck
12 laps
11 iso squat
RPE 8.5

tough one.

BW 169.2
BF 11.5


Saturday, May 19, 2018

162.5 lb Military press ( pr), 60 kg One Arm swing,lateral complex

well this didn't go as planned but I learned something important. Just like at meals, having two main courses is not advisable. I also learned that trying to do heavy grinds for volume first thing in the morning probably isn't best either, despite the better mental prep than the afternoon. Live and learn. This IS how I learn : Training is the source.

Military press
45 x 5
65 x 4
85 x 3
105 x 2
120 x 2
135 x 1
152.5 x 1 ( medium hard)
162.5 x 5 ( PR)
          x 4 ( video above. very hard as evidenced)
          x 3
          x 2
          x 3
not what I wanted but  there it is. It is a ( very) minor pr never having done 5 with this weight but only 2.5 lbs off my best 5x5 weight I shouldn't even claim it, lol

One Arm Swings

Another surprise: I almost lost the grip on the first set! I didn't take the time to really SET the grip as I do with the 68 and took it too casually and barely held on for the five reps! But I can transfer this thing which is good
Once I set the grip on the next set all was well!
16 kg x 5
24 kg x 5
32 kg x 5
40 kg x 5
48 kg x 4
60 kg x 5/5 x 10 sets! PR
100 reps
13,200 lbs

do not like doing this second . Switching back to old schedule on Monday. I just have to eat something in the mid morning to fuel the heavy presses.

New ( old) Schedule:

Heavy press
squat variation ( either goblet, belt or kb front squat)
floor pushups for reps
lateral complex

Speed swings
Speed press
walking lunges
lateral complex

One arm swings
barbell hack squats
wt pushups
lateral complex

the swing minicycle will be:

wk one 40 kg x 10 x 10/10
wk two 44 kg x  10 x 8/8
wk three 48 kg 5 x 5/5 , 52 kg 5 x 5/5
wk four  60 kg 5 x 5/5 , 68 kg 5 x 5/5

side and rear lateral complex
3 sets of 8/8 with 20 lbs

BW 169.2
BF 11.4

ok ruck up tomorow


Thursday, May 17, 2018

Flying fast ruck!

Crazy! where did this come from. Lost my wallet yesterday so lots of stress after a relatively weak session yesterday and poor sleep on top of it! but the fastest, lightest leg feeling easy ruck I've had in forever!
Love it, this is what it's supposed to feel like

Wore by old Magnum combat boots and they felt great

45 lb ruck
6 laps
50 min ( barely!)

just strong

BW 170.2 almost there
BF 12.7 

ok day off tomorrow then the 60 kg bell comes out to play. Actually plan on swinging first as I'm still coming back to speed on the press and I really want to be fresh for that weight


Wednesday, May 16, 2018

24 kg speed swings 15 min,military press practice/speed, walking lunges

Definitely feeling even those few sets of squats and deads I did monday. really can't believe it my it seems to overwork my nervous system something fierce, so pretty flat today

That said I chose speed swings for 8 reps per arm for the workout and 15 min. It was perfect. It's also hard to believe just how much easier 8 reps per 15 seconds is vs 10 .even with the 24 vs the 20 kg!

It was strong too. I might just stay with 8's and re focus on power. Just don't get the lactic acid production I guess

24 kg speed swings
8 rpa
15 min
30 sets
240 reps
12,720 lbs work
RPE 5.5

much easier than expected even flat

military press
45 x 5
65 x 3
95  x3
120 x 3 x 10 sets

I am SO pleased with this technique and groove. Its completely consistent now. this is what will get me to 205!

walking lunges
 MAN! dead legs! all over the place! weird
3 sets of 40 ugly steps

called it a day. I was hungry and tired

BW 170.4
BF 12.7


ruck tomorrow

Monday, May 14, 2018

SFL Squat and Deadlift re tests. 40 kg Belt squats, floor pushups, crawls, combo laterals

We're into the new schedule fully and since today will officially be "leg" day I decided to get the retests out of the way.

Adductor feels perfectly normal and has since I got home. I now think it was a cramp and not a pull. Pull would not be healed by now, Not even close. Which is why I got so freaked. Almost nothing slower healing than groin and hamstring pulls or tears!

Still I was very nervous as i didn't want to prove myself wrong. Not again!

But all went well.

Back squat
45 x 5
95 x 3
135 x 3
155 x 2
172.5 x 5  test weight

135 x 3
185 x 3
225 x 2
255 x 5 test weight

40 kg belt squats
 x 8, 10, 12, 14, 16

legs are sore ! lol

Floor pushups

shoulders are sore too :)

3 sets of 60 ft

not bad

combo laterals
3 sets of 8/8 with 15's

BW 170
BF 12.7

ok that's over with!


Sunday, May 13, 2018

Rough Ruck

LOL, this was a tough re entry :) Nothing hurt specifically but legs and hips were tired from the start. Not surprisingly after a tough first workout back yesterday and no long ruck last week. Still amazing how quickly my conditioning falls off in my legs.

I know why but it's still amazing

Cut this one a bit short as 1) it made sense and 2) had to get out early for Mothers day brunch

all good though

50 lb ruck
10 laps
9 iso squats
1 :40 min

BW 168.6
BF 11.00

time to re test my squat and deadlift technique tests tomorrow