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

Sunday, May 28, 2017

Slow and hard ruck


Doesn't seem to matter if I kill my legs with low rep heavy swings or high rep super powerful swings,these days Sundays are tough! The photo above isn't me but that's what it felt like,lol

Yesterday's full force swings really depleted everything in the quads, calves and hips/glutes. In a great way but they were not in the mood for fast and furious today. Barely in the mood to move at all

But of course that isn't even an option so I just got out the door and did the best I could
Hell, I didn't even know I was in trouble til the first block. Felt fine waking up.

And lots of little things, wore the wrong pants so each step was even harder than it should be, had to try to free a bird trapped in some cage the city uses to protect some pipes and that took time right at the start. the city came and got it out. had NO idea how it got in there.

Everything was conspiring for me to move slow and stop a lot. Haven't had one of these days in forever so I was due

It didn't help I was very low carb yesterday, too :)

It took about 1.5 hours for my legs to loosen up! But they did.Unless I started to go fast, then they yelled at me. I listened

50 lb ruck
12 laps
10 support squat stretches
12th lap = 7:42
1:55 total time


BW 166.4 !!
BF 11.7 !
W 57!

lets hope this continues

presses tomorrow, 145 for working towards 5x5

datsit
DFQ


Saturday, May 27, 2017

Bulldog One Arm Swings 10 x 10/10. Arm casts/hack squats, sandbag pushups, side laterals



Another super strong day today although since I weighed 168.6 (!!! )this morning I should be! WTF? Where did that come from? This is getting weird. I feel big thick and lean but I hate that scale moving up when I'm trying, and, actually trying, as in eating very clean, to go in the opposite direction.
But I feel strong as hell!
Warmups were easy and the sets and reps were as strong and powerful as I've ever been. Ever since i figured out this bottom position to the swing right before the five min test it's been a different swing experience.

What I was searching for forever in my squat, the hole, the bottom position. the bounce. the launch.
Finally
But it's real and it's repeatable and it's WAAAY more efficient. So cool

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

as strong as it's ever been and cardio stronger than ever, too.

Armcasts super sets barbell hacks
35 lb  x 8/8 x 3 ( should have warmed up with 25 lbs first.)

hacks
65 x 8
95 x 8
115 x 7
135 x 7

these were hard today.  don't like super setting them

Sandbag pushups
bw x 12
32 x 12 x 3
did some false grip and didn't love it
 we'll see if the false grip works for my barbell press Monday as well

Laterals
1 x 15 with 15
2 x 10 with 20

BW 168.6 !!!!
BF 10.5 ( after bath)
W 58.3

ruck up tomorrow

datsit
DFQ


Friday, May 26, 2017

Thursday Ruck



It's Friday and just getting to the report of the ruck

Pretty normal ruck, hard and boring lol
Thursday ruck could be the hardest workout of the week. I'm tired from the accumulation of training for the last 5 days, hungry and  ready to be done for the day.

It's always a test of character and discipline.
And i get it done.

45 lb ruck
6 laps
55 min
about 8 min laps, no timing

BW 167.4
BF 12.3
W 56.3

truly don't know what's up. eating very clean less than ever.

Friday weight
BW 166.4
BF 11.9
W 56.7

datsit
DFQ

Wednesday, May 24, 2017

24 kg speed swings 14 min,walking lunges,parallel pushups, rear laterals



Not really stiff or sore at all from Mondays heavy press day , but when I had to pick up and swing the 24 it just felt heavy. Lol

I wasn't surprised but it didn't make for an easy session. Cardio wise, though, it was good, as was groove. Finishing heartrate  was 165 or so. Respiration good.

24 kg Swing Vo2
14 min
280 reps
14 min
14, 480 lbs

lol that is a lot of work for a very short time. Love it. Strength, power and conditioning all at once

Walking Lunges
4 laps of 40 steps
legs were a bit wobbly lol

Parallel pushups
30
25
20

super sure and tired here. didn't pushup. shoulders fine though

Rear laterals
3 sets of 15 with 15's
these were easy

BW 167.4!!! WTF?
BF 12.5
W 56.3

this is so weird. Waist the same or smaller.Really ate well within my protein,veg, fruit and nuts macros and no cheating. strange. but I feel strong bit and lean so we will give this low starch/ flour approach awhile longer.

Ruck up tomorrow

datsit
DFQ

Monday, May 22, 2017

MIlitary press PR Day! 165 and 170 lbs! then 4x5 135, 65 continuous pushups!



Did not see this coming so easily either! This has been in my head for awhile, taking a weight, but I didn't know when. Glenn is out of town and I was tired from Sat's heavy swings and yesterday hot ruck so the idea of doing 5x5 with something heavy; well I was not feeling it.

Plus my right wrist was weird as the radius moved a bit and wrist extension was feeling great so I doubted my ability to go PR land.

Then, when I started warming up, and because of the wrist, I thought I'd give a false grip press another try. I did this forever in powerlifting, actually the only way I could bench anything, and tried it once with this press but it didn't feel right.

Today, it did. Perfect, in fact.

 Warmups went quick and easy and I easily had the most squared away mind set for a press I have ever had. Almost no hesitation between start to "go" and getting the bar on my chest. This false grip set up is faster too.
I kept saying to myself ' just press' and I did.

Not even ONE LITTLE bicep tendon twinge! and my wrist was fine too. This actually stretches out the prontator teres which is the problem with the wrist

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
125 x 1
135 x 1
150 x 1
160 x 1
165 x 1 PR!
170 x 1 PR!! BODYWEIGHT+ PRESS!!!  ( bw = 166.4)
 135 x 5 x 4 sets! was going to do 5 but wanted to take a high rep pushup attempt but they were easy!




40 kg belt squat
4 sets of 16

played with some lunges but decided not to

Floor pushup
1 x 65!! PR


these were strong but tough after all that other pushing.! If I had stopped at the top and done some singles I MIGHT have pulled off a few more but that's how I tweaked my wrist last monday so I didn't want to chance it.
Still a 5 rep pr, I'm very happy!

Ring triceps extension
 3 sets of 12, 10, 8

couldn't face more pushups so I played with these. worked well, no shoulder issues like last time. they are going in the mix somewhere.

Side raises
3 sets of 10 with 15

BW 166.4
BF 11,9
W 56.8

GReat freakin' day!!

datsit
DFQ

Saturday, May 20, 2017

52 kg One arm swings 10 x 5/5, 35 lb cb casts, 155 lb hacks, 32 lb pushups, rear laterals



Top of the order, end of the cycle, this went very well. Started at 7 am, pretty early but that went well. No time to waste getting focused. Wake and go!
Next week 40 kg for 10/10 x 10~

This bell is easier to swing, in some ways, than the 48 kg but it is bulkier and will throw me around fast if I don't stay on top of it. The balance is different at this weight and size bell.

Still, I felt I had decent power on it.
Only transferred left to right, Left tendon felt iffy so i didn't risk it. Harder from a  dead stop anyway

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
44 kg x 4/4
52 kg x 5/5 x 10 sets
11,500 lbs

CB arm casts
25 x 10/10
35 x 8/8 x 2

loving this move again. stick with this and don't go or shield cast. This really opens up my shoulders safely and builds my triceps and works the grip in that unique CB torque way without jacking up the wrist

Hacks
65 x 8
85 x 8
105 x 6
125 x 6
135 x 6
155 x 6 ties PR

these might have run their course. next week try bulgarian split squats again.

Sandbag pushups
bw x 12
32 x 12 x 3

strong

rear laterals
3 x 10 with 20 lbs
beat now

BW 167.4 !!!
BF 10.5 post bath
W 58.4

time to cut carbs
the plan is this

proteins
veg
nuts
fruit

pretty broad to include yoghurt and cheese as proteins and wine as fruit :)
Basically time to cut out the starches and flours again. Want to be under 165 easy everyday  preferably 163

long ruck tomorrow

datsit
DFQ

Thursday, May 18, 2017

Ruck

A nothing special ruck. Just a solid 60 min medium paced walk with 45 lbs
Just putting the miles in the legs and back
Nowhere near as sore today from yesterdays workout as expected which is a very good sign. About time this is coming back.
The price of the Peak.

45 lb ruck
6 laps
60 min

BW 166.2
BF 11.9
W 57.3


Wednesday, May 17, 2017

24 kg speed swings 20 min, walking lunges, parallel pushups, rear laterals



this video is from last june but today's workout was about the same. I jumped from 16 min last week to 20 this week but it was no problem Interesting that last june I did the workout alone too. A different vibe for sure. It's all about  mental prep for this one anyway.
I was really relaxed for the first half, and actually switched bells for the second ten minutes and felt good. Like I used to do for my snatch vo2 training

XOSKIN compression pants are absolutely perfect for this workout. Good support and really helps with the sweat problem.

I suffered today but I was still in control.Power output was decent the whole way through

24 kg speed swings
15 sec x 10 reps x 40 sets
400 reps
21, 200 lbs ten tons!

Heartrate at end 180+!

Walking lunges
4 laps of 40 steps
hard as shit after the 20 min!
shorter strides and slower REALLY lit the quads up which were still sore from the high reps belt squats on Monday
lungs good though

parallel bar pushups
3 sets of 30
!!! tired!

rear laterals
3 sets of 12 with 15
done!

4 am
BW 166.8
BF 12.2
W 56.6

1 pm
BW 166.2
BF 10.3
W 58.3

strange :)

datsit
DFQ

Monday, May 15, 2017

130 lb Military Press 5x5,36 kg belt squat,floor pushup PR,Crawls,side laterals



strong set once my left biceps tendon settled down. Literally shoulder felt perfect until last client then it started moving around. Stopped me after the walkout three times today! Once I got settled in the press was easy. Once.

The torque technique was not helping so I stopped it and just crushed gripped the bar. the help. Again, if I lost tension in my hands then my shoulders really felt the load. Otherwise no problem
So strange

Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 3
120 x 2
130 x 5 x 5

 was easier to lay back right from the start today. Groove was solid this way

Belt squat
36 kg x 18 x 4 sets
serious burn! good work

Floor pushups
3 sets of 40 reps!! All time PR

Crawls
3 sets of 70 ft

Side laterals
3 sets of 12 with 15s

BW 167
BF 11.6
W 57.3

always heavy on mondays now ,lol

datsit
DFQ

Sunday, May 14, 2017

Back on track ruck

Solid work today. Legs felt surprisingly fresh after yesterdays work with the 48's. But then, 6's are not 10's :)
Felt strong at the start and cool breezes really helped too.
Have to say also, I am really loving my XOSKIN gear; the compression shorts are literally perfect for both my swinging and rucking and the base layer shirt today was also so comfortable, keeping me dry and cool at the same time.Plus no chafing under the ruck straps at all.
Legs were tight though so I did 12 sets of  squats just to keep them stretched out

50 lb ruck
12 laps
12 supported squat stretches
5th lap 7:41
8th lap 7:20
11th lap 7:07!

didn't think I had the last one in me but I just kept getting looser each lap

BW 166.
BF 11.9
W 56.8

perfect

Ok back off press day tomorrow. probably go with 130 and 5x5


datsit
DFQ

RIP Dr Squat you will be missed :(

Saturday, May 13, 2017

48 kg One Arm Swings 13 x 6/6, CB arm casts, hack squats, wt pushups, rear laterals



Was sore as F*&K yesterday for some reason. Traps tight out of nowhere, even arms and shoulders were weirdly tight out of the blue. Felt "nervy". Had tracy try to push her elbow through my traps for a couple minutes straight, mainly on levator, and it worked like usual.
Don't get this often but when I do having that kind of pressure on levator usually does it.but I can't do it for myself.

Not sure why though.
Groin pain seems to have come from a new way I've been getting out of the kneeling lunges I spend so much time in throughout my work day. I was straightening the back leg completely first out of the kneel  and now I know how it got strained. It confused , and, worried me, It reminded me way too much of old back injuries and I want NONE of that ever again, thank you very much.

But things were peachy this AM at the start

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 55
28 kg x 5/5
32 kg x 5/5
35 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 13 set



Felt like power was very solid for every rep of every set and the groove was very consistent as well. Balance too, it wasn't throwing me around at all
Transferred right to left each set too, for the first time in awhile. Biceps tendon no problem. Seems I have to swing the arm higher before I transfer and it's fine.
I realized it was always good on all the warmup sets, then why no on the work sets? This is it; I was reaching for the bell too early and moving the shoulder in an abnormal way

Arm Casts
20 x 8/9
25 x 8/8
35 x 6/6
     x 5/5

this is heavy enough for now . love this move though.

Supersetted with

Barbell Hacks
65 x 8
95 x 8
115 x 8
125 x 8
135 x 6

no problems. another movement that's turned  out to be a perfect staple for balancing out my body.

Sandbag pushups
bw x 12
32 lbs x 12 x 3 sets

harder after the arm casts for sure but actually a perfect pre exhaust for my triceps!

Rear laterals
3 sets of 10 with 20's

getting tired now

BW 166.2
BF 11.0
W 57.3

Long ruck tomorrow will take it easier. I think I overworked right glute showing off for Gabe last week :)

datsit
DFQ

Thursday, May 11, 2017

Ruck Steady



Legs getting back in shape, felt strong from the first lap, although I've come up with some weird right adductor strain for no reason I can tell. Walking is fine it just pulls in the deepest position of a squat. Lots of time on the ground today, rolling and stretching and it's better but I'm not sure where it's from.

No big worries though. It's weird though because I haven't had to deal with ANY thing in my back, hips, or knees in so long. Very foreign but all too familiar at the same time. I did go too long without thoroughly 'clearing' my pirifomis and deep hip rotators .  That's getting fixed asap

45 lb ruck
6 laps
55 min
4th lap 7:50 ( felt faster)


BW 166.6
BF 11.9
W 56.7

ok back under 167 :) that's good although I had 9 grain bread, oats as usual with butter, cream and raw honey. it's not what so much as how much :)

datsit

Wednesday, May 10, 2017

24 kg Speed Swings 16 min,walking lunges,parallel pushups, side laterals



Strong one today. Didn't hurt it wasn't 90 degrees either :)
Even though I didn't sleep well I felt fine and energy was good.  Mind was good too and that's really everything
Back to the groove too of speed swings for distance rather than snatches. I never thought I'd say this but I prefer them now; I get to go heavy, safely and get the conditioning. My overhead's just not right and getting into it ballistically anymore for any kind of reps really doesn't make sense

The barbell press will have to suffice

24 kg swings
15:15 x 10
16 min
320 swings
16,900 lbs
HR 165 at end

Walking lunges
4 laps of 40 ft

no problem, lungs good and legs strong

Parallel bar pushups
3 sets of 32

strong also. creatine  works :)

Side laterals
3 sets of 13 with 15

good here too

BW 167
BF 11.4
W 57.3

weird same bf and w #'s as the day before but .6 ligher ?

ruck up tomorrow

datsit

Monday, May 08, 2017

155 lb Military press 5x2 PR,32 kg belt squats,floor pushups PR,crawls, rear laterals



Man as sore and beat up as I was all day yesterday I woke up feeling pretty damn recovered. But as much as I wanted to go for 155 today I really didn't think I would feel strong at all and I would take that as a sign to back off.

But that didn't happen, My shoulder was in good shape all morning and I spent a lot of time stretching with a dowel stick in the rack position and really letting my delts stretch out. turns out that was a good idea as my bicep tendon was no problem all workout. haven't felt that in a long time.

Plus I didn't snatch on Saturday and it looks like that was a good idea as well. I'd rather press well than snatch anyway now a day. The swing's the thing for me for ballistics, that's for sure

Military press
stick x 5 x 2
bar x 5
65 x 5
85 x 3
115 x 3 ( new jump, was fine)
135 x 2 ( another new jump, also fine- this is a sign of really getting stronger, these new jumps)
155 x 2 x 5 sets PR!!

97% of my 160 current max.Nice

first two sets were hard as I wasn't laying back enough ( video above is second set). Once I fixed that the last three sets were the strongest. Nice! Really felt like I could push. A little overfocused on whether the biceps tendon would move or not, which was distracting, but other than that VERY confident on the whole thing,

Walk up, set up, un rack and walkout were all very confidently done; like I knew I would make it. Can't remember when I attacked this movement like that.

And after two very hard days, well, I'm surprised and happy

Clean and squat
20 kg x 5/5
24 kg x 4/4

Not loving this today. Hands are sore as are shoulders, Need to feel the legs. back to belt squats

Belt squats
32 kg x 20 x 2 sets

this is another staple. Just accept it. it works

Floor pushups
3 sets of 37 PR!!

had more in the tank on the last reps of the third set :)

Crawls
3 x 70 feet
fast and strong

rear laterals

3 sets of 12 with 20 lbs
I will be using 25's here very soon.

BW 167.4
BF 11.9
W 57.6

lol lots of sweets yesterday. well except for the weight it didn't hurt my training

rest and roll tomorrow

datsit
DFQ

Sunday, May 07, 2017

Father Son Ruck

Had a surprise visit by my son Gabriel today for the last half of the ruck. Gabe is getting back into shape with kettlebell training and is ready to start rucking now. It's really great that he came out but my legs and glutes were really tired and tight from yesterdays' excellent but very explosive/high volume session and having him there made me push perhaps just a little more than I would have.

Got some great interval times, however :)
I started out slowly but lap number four timed out at 7:34 and that was surprising fast
Legs loosened up a bit after each squat but tightened up as soon as I put some speed into it

50 lb Ruck
12 laps
11 iso squats
lap 4 7:38
lap 8 7:12 !
lap 11 6:59 I pushed the red line just a bit to bring that one in by the hair of my chinny chin chin :)

I will feel that tomorrow. Hell I  feel that now'

1:55

BW 167.2
BF 12.2
W 56.6


We'll see how I feel tomorrow as to what press weight I use

datsit
DFQ

Saturday, May 06, 2017

44 kg One Arm Swings 1x8/8,45 lb CB Arm Cast, hacks, weighted pushups, side laterals



The groove is good. Very good. The best it's ever been, actually. I have a launching pad, a jumping off spot, a bottom to push off of and it makes so much difference. Watching the video I'm really happy with the height of the swing and the power all the way through. It's a major change from just a few months ago and really mastering this " hit the hole" position is making all the difference. Serious glute involvement too and my glutes were pumped today just as they should be, as the main driver in this movement

But my legs are working too, in sequence, and everything is stronger again. Speed swing day is crucial though, for keeping speed and strength endurance high, as well as pure muscle  memory.
Being able to hit the hole,in a swing or a squat or a jump is crucial for getting the total stretch reflex needed for total muscle activation. I never had one in my power squat for obvious reasons but I saw others do it all the time and always new it was the key to power. It looked so much easier than the 'search and destroy' mission I always went on; searching for some place to push off from.

So the top end power and more comfort in the backswing is paying off now.Very very nice feeling

One arm swings
 16 kg x 5/5 x 2
20 kg x 5/5
24 x 5/5
28 x 5/5
32 x 4/4
36 x 4/4
44 x 8/8 x 10 sets
160 reps
15, 520 lbs

Clubbell arm casts


havent done these in ages and wanted to test if not doing snatches took the pressure off my left biceps tendon. It's been talking to me too much lately and I think it's the snatches so we'll see

CB Arm Casts
20 lbs x 10/10
25 lb x 8/8
35 lb x 6/6
45 lb x 5/5

wow these felt strong. heavy  with the 45 but definitely do able! handling all these heavy bells and the barbell press have definitely made a difference. I think these will stay in. The two hand versions dont bother my wrists. One arm stuff is done

Hacks
65 x 10
95 x 8
115 x 8
135 x 6
155 x 6  tie pr

strong

Horiz bar pushups
bw x 12
35 x 12 x 3

very strong

side raises
3 sets of 12 with 15

tired now

BW 167
BF 10.9 ( bath)
W 58.4

ok lets see how strong the ruck is

datsit
DFQ

Thursday, May 04, 2017

Hot Ruck

Damn hot ruck. high 80's and tons o sun. Got it done though, and Tracy joining me made it easier too. Harder to whine about the heat when she's there. but damn it was hot. I just kept thinking of Rob Blair in the Sahara for all day and days on end and I shut up fast :)

45lb ruck
6 laps
55 min
no timed laps

BW 165.8
BF 12.4
W 56.7

wore my xoskin muscle shirt and the regular t shirt would have been better. straps cut in just a bit

datsit
DFQ

Now THIS is heat

Wednesday, May 03, 2017

24 kg Speed Swings 14 min, walking lunges, parallel bar pushups. real laterals



This was no joke with 90+ deg temps out today. Definitely NOT heat adapted yet. Big jump in  the deep end of the pool.

Kept my shit together though and got it done. Fan city though, the beginning of the season. Also my new pair of XOskin compression shorts came in and I really love these things for both heavy and high volume swings. They are pretty much perfect. Just enough support but not too much, And they wick and cool you great!

 24 kg Speed swings
15:15 x 10 rpa
14 min
280 reps
14,480 lbs

not that bad. no double breathing. mindset was solid. stayed focused but it was tough. I was sore and the bell felt heavy from the get. I did find a great smooth swing groove though and that made it easier to stay smooth and really work the swing arc

Walking lunges
4 laps of 40 steps
hard but solid

Parallel pushups
2 sets of 30
1 set of 25

the heavier swing do work that upper back big time

rear laterals
3 sets of 20 with 15's !
PR
felt great to go a little higher reps and got a great burn

BW 166.4
BF 11.7
W 57.3

ruck tomorrow should hot and serious!

datsit
DFQ


Monday, May 01, 2017

150 lb Military Press 5 x 2,28 kg squat cleans,floor pushups,crawls, side laterals



I think I have to stop snatching. My left biceps tendon, and shoulder, have been tight for the second week in a row after saturday's snatching. I got it squared away midway through the presses but I think that's what's causing it and it's not worth it. I'd rather barbell press these days.
I'll skip it next week and see how it goes next monday.

I was tired today but not weak. The third workout in a row, especially with yesterday's speed work definitely has got me going.
I wanted to replicate last weeks workload before I back off but in full sets of two and it went fine. Even got better as it went


Didn't try to touch bar to chest even though that was the plan as it pinged my biceps tendon, by third set it was calm and stretched out even to touch. All the SMR work today didn't really help much.

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

Squat cleans


20 kg x 3/3
28 kg x 3/3 x 4 sets

excellent except hands, wrist, forearms are TIRED.

Floor pushups
3 sets of 35!!!
 very very strong. could have done 40's

Crawls
3 sets of 70 ft

strong also

side laterals
3 x 12 with 15's
needed these for shoulder balance. helped

hot today, 91 deg! summer's coming

BW 166.2
BF 11.9
W 57.3

datsit
DFQ

Sunday, April 30, 2017

Easing into the heat and intervals ruck



Starting to get warmer earlier now, telling me it's time to re set my brain for summer sweating rucks. The heat really tells  you when you are in true shape but it's never any fun getting there; and is the true mind training.

Good time to test out both my xoskin compression shorts and shirt. Usually I don't like 'knit' fabric for anything, but again, I was very surprised just how well these products worked to keep my cool and less sweaty for sure.
And the compression pants worked perfectly for the lower half; really just what I've been looking for and thinking about. Some decent support but not too much. the wicking and air cooling properties are a big plus, along with the no chafing. The fact it's 20% copper infused too can't be bad either as they were selling copper infused products for arthritis relief for many years.

I bought a Tommy Copper knee sleeve before my TKR just for that reason.

I also like stuff I can wear over and over again without it breaking down much. Rinse and wear is great,hopefully I get to travel again soon and test it out in that environment

50 lb Ruck
12 laps
11 iso squat stretches
4th lap 7:40
8th lap 7:12
12th lap 7:00

very happy with these times and even more happy that I felt strong enough to do them. It's been about 8 weeks from the 48 kg test then the cert and only now and I am feeling fully recovered. Adrenaline can really kick your ass for a long time after, especially, I guess, as you get older.

BW 165.2
BF 12.0
W 56.7

feel really good, lean and hard. something's shifted in the right direction

heavy presses tomorrow back to last weeks workout with 150 and do it proper. Focus point: easy rack support at start. have to get those delts stretched out early

datsit
DFQ

Saturday, April 29, 2017

40 kg One Arm Swings 10 x 10/10, 24 kg snatch, hack squat, parallel bar pushup, rear laterals



Really great training today. Strong and feeling fit. Bell moved as well as ever and endurance was better than ever too.
Wore my new XOskin compression shorts and they really felt great. Just enough support to make me feel some hoop tension in the hips and upper legs but not tight at all. Perfect.Especially as it heats up. I want to wear them for rucking too so I ordered another pair.

A gear whore I am :) A minimalist one  but one nonetheless. I love stuff like this; functional on multi levels, easy to clean, able to use over and over again and takes the place of more than a few other pieces ( the minimalist aspect).

Switching back to swing Vo2 on Wednesdays seemed to really help this day. Grease the groove if you will. And this workout, 10 sets of 10/10 is horrible but necessary. It's just enough 'overwork" ( reps 8,9 and 10) to make me suffer a bit but not enough to go on too much into glycolytic toxicity.

We we cycle these
wk 1 40 kg 10 x 10/10 - 200 reps 17,600 lbs
wk 2 44 kg 10 x 8/8-  160 reps  15 520 lbs
wk 3 48 kg 13 x 6/6- 156 reps 16, 536 lbs
wk 4 52 kg 10 sets of  5/5 100 reps 11,500 lbs

I like how this looks. and swing vo2 on Wednesdays

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 4/4
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs

Very strong and powerful. Best bell height ever. Wind was very strong and form didn't fall off almost at all, just the last 2 reps on the last two sets if at all
This workout is my base for swing training; the more weight I can use more often the better everything else will be. BUT I have to not use to too much or it will overtrain me fast, and my power will go down, not up.
I think this configuration is good for now.

Snatch
16 kg x 5/5
20 lg x 5/5
24 kg x 5/5 x 2

these were hard after the swings  but a small amount was perfect. form was very solid.

Hacks
85 x 8
115 x 8
135 x 6
145 x 6

solid but not easy. Legs were tight at start :)

Pushups
bw x 12
32 lbs x 12 x 3

strongest in forever . every rep chest touched bars too.Another crucial exercise and workload

Rear laterals
3 sets of 12 with 20 lbs

strong too. finished workout with much in the tank

BW 165.6 !!
BF 10.9 ( bath)
W 57.7

ok we'll see how the ruck goes tomorrow.

datsit
DFQ


Thursday, April 27, 2017

Hot ruck

 Tried out the XO Skin loose t shirt. I hesitated because it's black and today was a very warm day ( close to 80) but then I realized it was the perfect time to test it's wicking and cooling properties. It worked way better than expected,

Not only was I not hot but I sweated far less than usual. Very nice.And no chafing at all.
Ruck was strong. legs felt good after the first 30 minutes. As it's been all my endurance life it takes me at least 30 minutes to get my lungs open and my head clear. Then, literally it's a whole new game

Same thing today. the second 30 minutes was way easier

45lb ruck
60 min
6 laps

BW 165.8
BF 12.2
W 56.8

datsit
DFQ

Wednesday, April 26, 2017

24 kg speed swings 12 min, walking lunges, parallel pushups,side laterals

Back to speed swing work today and man it is SO different than snatch vo2! That damn bell is way heavy compared to the 16! But the groove seems much more suited to my heavy day and this will improve that, and that has shown to work. I can keep doing snatches,slower and controlled on saturdays too

24 kg speed swings
15:15
12 min
240 reps
12,720 lbs work ( and the work load is way higher, too)

hard but not that bad. Can definitely feel that it's much harder "work" than the lighter snatches; more strength than speed oriented.

walking lunges
4 laps of 40 ft

getting used to 4 sets

parallel pushups
2 sets of 30
1 set of 25

big pump again

side raises
3 sets of 12 with 15s

BW 166.4
BF 12
W 56.8

short ruck tomorrow

datsit
DFQ

Monday, April 24, 2017

Military Press PR 150 x 5 x 2, 2 x 1, 24 kg squat cleans, floor pushup, rear delts crawls



Man this was a tough one. Mainly cause I was more than just a little sore in the hands, fingers, forearms and shoulders from Mike Castro's and my kettlebell partner passing session yesterday. I didn't do much but I didn't NEED to do anything. After 100 one arms with the 52 kg my arms needed rest, not more kb anything!

Got plenty of bodymaintenance in today but I was still pretty sore at the start of the workout and was wanting to take 150 out for a ride. Had no idea how it would go.

It ended up ok but i could have done better fresh.

Military press
stick x 5
bar x 5
65 x 5
85 x 3
105 x 2
125 x 2
140 x 1
150 x 2 x 3 sets
       x 1 x 2 sets
       x 2 x 2 sets

the two missed doubles were because my biceps tendon was not behaving and I didn't push it. Once it got the set the reps weren't that bad and was actually thinking of threes but definitely not the day. this was pushing things enough
Plus my training partner was out and this was tough solo, mentally. But just another challenge to overcome.
I've always said, if you can't train alone you can't train at all

end of day this is 94 % of my old single 160 lbs. very happy with that and the good one's moved very well

Squat cleans
was going to skip this and do belt squats as my arms were cooked but I really love this move so I went lighter instead. great idea. My new favorite movement for sure
20 kg x 5/5
24 kg x 3 x 5 sets
easy and didn't push my arms/shoulders. great stretch in the bottom of the squat for the legs too

Floor pushups
2 sets of 35
1 set of 30

better than last week

Rear laterals
3 sets of 15 with 20 lbs
strong this is such a key move for shoulder strength balance

crawls
3 sets of 70 ft

hard today. just tired. time to back off all around next week

BW 167
BF 12.2
W 56.8 4am

BW 166.4
BF 9.8
W 58.3 1pm after morning fasting and green tea ( one handful almonds)

crazy!

day off tomorrow than goodness, I'm beat!

datsit
DFQ

Sunday, April 23, 2017

Fast as hell ruck

Started off just a bit tight this morning but I quickly warmed up and was able to keep a really decent pace for the whole 12 laps

I didn't time any laps but in my mind I was thinking going for a fast overall time and I got it; one hour and fifty minutes.

If that's not the record it's close.
And that includes 11 isosquats and a 3 min conversation with my friend Jimmy and his dog Lucy, who are regulars at the park Sunday mornings
It felt like I held 7:45's for most of the laps very solid

No issues at all from yesterday's heavy ass swings!

50 lb Ruck
12 laps
1:50
11 iso squats

BW 167
BF 12.1
W 57

strange combo but I ate a lot of carbs yesterday on purpose.

thinking of giving 150 lbs a ride tomorrow in the press and see what's there. double for sure I would think and perhaps some trips

datsit
DFQ ( like Franz Bozanic in the picture above doesn't  :)  )

Saturday, April 22, 2017

52 kg One Arm Swings 10 x 5/5,20 kg snatches 4 x 10/10, hacks, weighted pushups, side laterals



This went really really well. Felt stronger than ever on these and NO grip issues with my left hand like the last time with this bell. I think it's a PR total as well too lazy to  look it up.

Bell height and power were more than expected too although I didn't feel like doing transfers were good right to left so I just didn't do them at all except for the last two sets and then only left to right. It went fine.
My head was solid too and focus on concentration were excellent for a change.

That fat handle is something else though( almost 8 inches diameter!)

One arm swings
16 kg x 5/5 x 2
20 lg 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 4/4
52 kg x 5/5 x 10 sets PR

I just realized the damn warmup is 100 reps~!

Snatches


these were easy and hard at the same time. easy as weight felt light and overhead felt good but hard cause I was damn tired by then!
 that's why i just did 4 sets not 5

even with just 20 kg!

4 sets of 10/10 with 20 kg

Hacks
85 x 10
105 x 8
125 x 8 x 2 sets

strong but just tired now

Sandbag pushups
bw x 12
32 lbs x 12 x 3 sets

very strong

Side laterals
3 sets of 12 with 15
solid too

BW 166.2
BF 10.5 ( post bath)
W 58

ruck up tomorrow

datsit
DFQ


Thursday, April 20, 2017

Good Ruck



Steady and strong today. Not much motivation but thursdays at 1 pm, when I've been up since 3:30 and it's the end of the training week is always hard. Hot today too but I wore the XOSkin shirt and even though it seemed kind of thick for the hotter weather it really absorbed the sweat and kept me cool.
not as much sweat on the pack, either
 We'll see how my summer hot weather training goes this season

45 lb Ruck
6 laps
50 min! Fast!
6th lap time 7:23

very surprised at that lap time. my total average time, including back and forth to the park 4 min each way, makes out to under 8 min average lap time and it felt it today. Felt like it would be easier to run lol.

BW 166.4
BF 11.3
W 57.8 ( I think)

off tomorrow then the 52 kg sat

datsit
DFQ

Wednesday, April 19, 2017

Snatch Vo2 15 min, walking lunges, parallel pushups, rear laterals



Rare footage of me doing max v2 snatches! Glenn is out and Tracy just happened to walk in at the end.  Wow, now that's a diaphragm! No one can accuse me of not belly breathing. Not happy with the look but what can I do? Still fit in my 32 waist pants so there ya go.

Overall happy with the overhead position and my condition for this session, Not that hard at all and I found it easier to actually try to go faster than slower. Just keep the bell moving. Heartrate well over 170 at the end.

Snatch Vo2
15:15
30 sets
15 min
210 reps
7560 lbs

Walking lunges
4 sets of 40 feet

nice to be at 4 laps now as standard. that took awhile.

Parallel bar pushups
2 sets of 30
1 set of 25

these were hard. Couldn't figure it out til I realized I just did 210 snatches! that might affect things. different than 210 swings

Rear laterals
3 sets of 15 with 15's
strong

BW 166.4
BF 103
W 58.3  at 1 pm after bath

ruckup tomorrow

datsit
DFQ

Monday, April 17, 2017

Military Press 145 x 8 x 3 PR,28 kg KB squat cleans, floor pushup ( pr) ,crawls, side laterals



I was tired today but strong! Very strange. Felt like I had no gas but then, things went! Weird indeed. I started out worrying whether I was actually going to be able to do triples and had mentally accepted doubles as ok but then the first set went for three, then the next ( which is the above video, which I took early cause I didn't expect to be able to get another! Only to end up with eight!

Each set felt better.took forever to warm up but even more, it took forever for my body to truly activate as one, as a whole; with maximum tension.

Those who don't understand why we teach max tension exercises on sub max weights don't know or accept the reality of how much strength is a skill. And you can't practice that skill with max weights. won't work.

Also, my grip! Anytime I lost total crush power on the barbell the rep wasn't as good or stalled out a bit. Re gripping and re torqueing the shit out of the bar was key!

I still have to re work the timing between when I set the hands and getting under the bar, taking the air and walking out. Very different than my old technique, without the emphasis on torque.

Also, I can't LOSE that torque as I'm setting up or the first rep is MUCH harder.

So much more to learn and perfect but this weight got crushed!

First time ever in work sets with over 140.

Military Press
stick x 5 x 2
45 x  5 x 2
65 x 5
85 x 3
105 x 3 ( felt HEAVY!)
125 x 2 better
145 x 3 x 8 sets PR!

Squat cleans
20 kg x 3/3
24 kg x 3/3
28 kg x 3/3 x 3 sets

perfect weight and workload for where I am right now with this movement- in the still learning phase.
Didn't try to drop under so much this time but instead drop down as soon as I solidified the clean
worked well


Floor pushups
2 sets of 35
1 set of 40 PR!

again, tired but very very strong. kind of exterior to my body, like the old days. Weird

Crawls
3 sets of 70

strong too

Side laterals
3 sets of 13 with 15

solid and could really 'feel' the medial head of the delt working specifically

BW 165.8
BF 12.7
W 56.6

body maintenance tomorrow. more rolling

datsit
DFQ

Sunday Ruck



Getting lazy, it seems, about blogging on Sundays but better late than never

50 lb ruck
12 laps
11 isometric squat holds
9th lap 7:40
12th lap 7:23
1:55 min

this was a solid ruck. legs felt fine, as did back and shoulders from the heavy swings and snatches. Nice!
Lungs good too, took awhile to warmup so I didn't time earlier laps although they were just a bit slower

BW 166.2
BF 11.9
W  56.8

145 lb presses later today. First time with that as a work weight. we shall see!

datsit
DFQ


Saturday, April 15, 2017

48 kg One arm swings, 10 x 6/6, 20 kg snatches 4 x 10/10, hacks, weighted pushups, rear laterals



First time back with the Beast in six weeks since the test and I could tell. The 40 kg warmup actually felt strong but as soon as I skipped to the 48 it was like " uh oh" better dig in! It warmed up well but the groove was still "thoughtful" and not automatic like it was  two months ago.
It'll be back soon

Next week is the 52 kg :)

The cycle will be
wk 1 40 kg
wk 2 44 kg
wk 3 48 kg
wk 4 52 kg

reps will be between 5/5 and 8/8, the sweet zone ;)

I think we actually will need to get a 56 kg bell :)

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
40 kg x 5/5
48 kg x 6/6 x 10 sets
120 reps
12,720 lbs

no problem after I warmed up

Snatches


decided to go lighter and see if I could still do tens. No problem . the damn bell just feels so light after the 48 :)
Overhead position is very encouraging.even the right side, cardio is solid although technique, timing, and groove need lots of reps and time in

4 x 10/10 with 20 kg
80 reps

Hacks
65 x 10
85 x 8
105 x 8
125 x 6 x 2

strong

Weighted pushups
bw x 12
32 lb x 12 x 3

very very solid and strong. much better bottom position. strength endurance good here

Rear laterals
3 sets of 12 with 20 lbs

BW 166.4
BF 10.3
W 58.3 ( bath)

solid

long ruck tomorrow

datsit
DFQ

Thursday, April 13, 2017

Strong and loose ruck



Inspired by Rob Blair and his epic Marathon DesSables this last week I had a great attitude going into this ruck. Strong strong legs are the key and I'm feeling back to my old self again. Man, this jetlag took it's time wearing off!

Cool and crisp out too, just like I like it. I can't believe Rob and George and running in 129 degree heat for the last two day, two. that's just insane on so many levels and it made my self talk very strong as it really put my little walk into perspective

45 lb Ruck
6 laps
55 min
6th lap 7:39

BW 166.4
BF 11.8
W 56.8

legs felt good and the pace was very consistent every lap. gait felt easy too

ok day off then back to Beast swings for sets of 6/6

datsit
DFQ

Wednesday, April 12, 2017

Snatch Vo2 17 min, walking lunges,parallel bar pushups, side laterals



Haven't gone this long in the snatch vo2 in many years. Hard to imagine I did 80 sets of 8 in this almost ten years ago! I don't want to go that far again but I built up to it the same way I'll be building up this time 2-3 steps forwards, 1-2 steps back. Rinse and repeat

Had a hard time getting my groove right away as this speed and the lighter bell weight can let me do virtually any technique but I want to keep a decent hinge and my " ba boom" technique so as to transfer to my 24 kg snatch

Once I got past 5 minutes things settled down and my groove appeared
Overhead position was decent right from the start with NO biceps pain or impingement
Heartate was up to 160+ pretty quickly too.
Tried to double breath on this but couldn't figure it out at this pace yet.
No worries

Snatch V o2
17 min
34 sets
238 snatches
8,568 lbs

Not bad at all :)

Walking lunges
4 sets of 40 steps

yeow! feel the quad burn. shorter steps give me better knee forward translation and the lower quad and ankle dorsi flexion I want from this

Lungs ok and finally feeling NO jetlag. took long enough!

Parallel bar pushups
3 sets of 30 - strongly

 this is back

Side delts
3 sets of 12 with 15.

solid here too

BW 166.2
BF 11.4
W 57

feel lean and hard


ruck up tomorrow

datsit
DFQ

Monday, April 10, 2017

Military Press 135x 8x 3,32 kg squat cleans, floor pushups, crawls,rear laterals



Ah it's good to feel strong and recovered again! Finally I've got up from this trip.
This weight felt very very controlled and strong. Body parts all together and nothing yelling at me at all.
Wearing the XOSkin shirt was nice. Tight and supportive if not a little tight in the neck for me when pressing. A slight v might be better.It was hot in the gym today and the shirt definitely helped with that. We'll see how long it can go before it starts to smell :) That's it's thing, anti microbial and thermal control. Wicks away sweat, keeps you cool or warm and doesn't smell.

Military press
stick x 5
bar x 5
65 x 5
85 x 4
105 x 3
120 x 2
135 x 3 x 8 sets
every set was strong AS LONG AS I CRUSHED THE SHIT OUT OF THE BAR. Any rep I lost the crush grip was not as strong or solid. Set the grip, then torque it all as hard as possible THEN get under the bar and hold that tightness! Making all the difference for my press
Weight felt light in my hands and shoulder ROM is good and increasing still

Squat cleans


the 32 gave me a little trouble holding it in the rack but it's a PR! Either have to separate arms or start with the left; it's definitely weaker in the shoulder there.also trying to jump under it early doesn't work as well as the bell gets out in front. Still great overall and leg work. Love to feel that stretch reflex in and out of the bottom. I knew it felt good when I saw others do it!

Squat cleans
20 kg x 5/5
24 kg x 5/5
28 kg x 3/3
32 kg x 3/3 x 2

28 kg is the top weight for practice right now

Floor pushups
3 sets of 32 reps

no problem at all on the third set

Crawls
3 laps of 70 feet
strong

Rear laterals
 3 sets of 15 with 15

also strong

BW 166
BF 11.4
W 56.8

datsit
DFQ

Sunday, April 09, 2017

Loose light and strong ruck

This was very surprising! Legs felt loose, light but strong right out of the gate and stayed that way the entire time. Last week I thought I would  have to ease back into the full 12 laps one lap extra at at a time but I got all 12 today no problem and even got a timed lap in, too!

SO nice when the body cooperates

50 lb Ruck
12 laps
11 isometric squat holds
12th lap= 7:20 !!! not bad at all

Got to try out a new base layer from XOskin products and it felt great! No chafing at all, wicked the sweat away easily and kept me cool and warm at the same time if that makes any sense. It was cool this morning but I heat up so quickly and this worked perfect. Will make a great underlayer too I'm sure. Can't wait to try the compression shorts for heavy swings and rucking as well.

BW 165.2
BF 11.7
W 56.9

heavy presses and squat cleans tomorrow

datsit
DFQ

44 kg One Arm Swings 10 x 6/6,24 kg snatches 5 x 5/5,hacks PR,weighted pushups, side delts



It's always surprising how fast things fall off. This weight didn't particularly feel 'heavy' per se, but my timing and rhythm were all off for at least half the sets. Then it settled down and I felt more normal but man it took awhile!

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 4/4
36 kg x 4/4
44 kg x 6/6 x 10 sets

24 kg snatch


was going to do swipes but this grabbed hold of me again :) My biceps tendon felt fine after wednesday's snatches so I gave it a go. think it's going to be fine

16 kg x 5/5
20 kg x 5/5 x 5

not bad at all and the 24 feels like a toy now. Overhead position is still getting better

Hack squats
65 x 10
85 x 8
105 x 6
135 x 6
155 x 6 PR

nice!

Weighted pushups
bw x 10
32 lbs x 12 x 3 sets

Side delts
1 x 15 with 15lb
2 x 8 with 20 lbs

BW 166.2
BF 10.5 (post bath)
W 58

ok back on track now

datsit
DFQ

Thursday, April 06, 2017

Back to strength ruck

Strong again today. legs loose but strong. All aches and pains gone. Shoulders good after snatches too which is excellent. Bicep tendon in place

45 lb ruck
6 laps
60 min
no timed laps but 8 min per or slightly less
Tracy walked with no pack so good pace

BW 165.2
BF 11.4
BF ? forgot

ok getting back to normal

datsit
DFQ

Wednesday, April 05, 2017

Snatch Vo2 15 min, walking lunges,parallel pushups, rear laterals



This was harder than expected. Not physically but energetically. I'm still tired from the trip or something. Tired isn't the right word, 'flat' is closer but I'm definitely not energetic. Strength is fine just not particularly motivated; as much as I hate to admit that.

Reaching that goal I've been chasing for three years seemed to have let some of the air out of my tires. I didn't expect this. But I can see the tide turning already, I just need to get more sets and reps back in the tank and I'll re gain momentum.

Snatch vo2
15 min
30 sets
16 kg x 7 reps
210 snatches
7560 lbs

 Not hard but awkward. Didn't feel fluid or natural at first five minutes Actually once I got past ten the groove settled in but then i got tired!

15 min is still better than last week. Overhead position felt good. We'll see how biceps tendon is tomorrow but right now it's good and not talking to me

Walking lunges
4 sets of 40 sets
finally back into 4 sets! this was easy comparably to snatches
I think the snatches really are tapping into my high end cardio weakness

parallel pushups
3 sets of 30, 30 25

started good but petered out. I thought i'd get all three sets

Rear laterals
3 sets of 15 with 15

strong here finally

BW 165.6
BF 11.2
W 57

feel thick

datsit
DFQ