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

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


best total numbers in forever. this is good

ok goal for tomorrow's ruck is not to die :)


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

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


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


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


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


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


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


BW 166.2
BF 11.8
W 56.3

ruck up in the heat tomorrow!


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

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

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

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/


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


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

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

BW 166.4
BF 9.9 ( post bath)
W 58.3

ruck up tomorrow


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


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

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


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

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


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

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


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