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


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


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

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


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

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
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.

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!


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


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.

"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


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


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

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