Monday, August 22, 2016

125 lb Military press 5x5,40kg belt squats,floor pushups, crawls, side delts

Surprisingly hard and strong press day at the same time. For some reason I thought taking a twenty pound jump from last week would be easy. It wasn't, at least for the first two sets, then the third set, which I recorded got much lighter. Guess I warmed up.
Did not give this workout it's mental "due" as the ass kicking from the last two days had me preoccupied.
But all in all a strong day although triceps certainly didn't do well in the pushups. triceps death ensued.

Mil Press
 stick x 5
45 x 5
65 x 5
85 x 5
105 x 3
125 5 x 5!!

the main issue was that I was still too stiff and tight to lay back enough on the first two sets to really access my bar path.Once that loosened up things went better

40 kg belt squat
4 sets of 12 off plates. no problem with 1 second hold and contract at top of each rep. Legs are fatigued.

Floor pushups
tricep death :)

didn't push it, more than  few of the press reps were serious grinds

3 sets of 70 ft.
good but we're beat

Side delts
2 sets of 12-10 with 15's

tired now.

it would be nice to have an extra day to do left leg TKE's, triceps extensions and curls on their own as well as some direct ab work. not yet though but at some point when recovery is better

ok datsit

Sunday, August 21, 2016

Recovery ruck

Woke up feeling pretty good. Nothing particularly sore or out. Made sure to hydrate yesterday as well as roll and stretch and that made a difference.
But I knew it was going to be a slow one today, just hoped it wasn't too stiff as well.
Actually the first 7 laps felt much better than expected and I warmed up well.Not fast mind you but steady.
Almost  didn't time any laps and go for just super easy but my ocd wouldn't let me do that yet

12 laps
11 iso squats
50 lb ruck
4th lap 8;08
8th lap 7:52
11th lap 7:45

actually pushed on the last one and thought it would be faster. Ah, no. glutes were sore by the end, a good thing

BW 163.3
BF 12.4
W 56.6

125 lb presses tomorrow for fives


Saturday, August 20, 2016

48 kg One Arm Swing 10 x 10/10,hack squats, weighted pushups,rear delts

A day shy of my three year TKR Anniversary. Perfect workout to assess my recovery and strength/endurance of my new knee; especially since the last time I did this workout two weeks ago it was my leg strength that let me down

Not today. While it was anything but a walk in the park it was significantly stronger than that last debacle. The video above was for set 7, which last time was a disaster. The tenth set today on the last three reps were very hard to lockout fully, but that's way better than the 5 sets it was last time. This was the fifth time going through this protocol.

Perhaps the new schedule will work. Both Glenn and Joe had very strong sessions as well. MY grip and lungs were definitely better than two weeks ago, although the last few sets sent me searching for a 'fresh groove' to use that wasn't super tired.

I ended up pushing the bell back faster which really helped the upswing quite a bit. More load on everything but the ascent was more powerful when I needed it to be. Have to remember that.

Pretty freakin' nervous for this too but it worked out well

We went very fast too. Only three of us but Joe was pushing the pace and we went through the first five sets in 15 minutes! that's blazing fast.MY top end HR was around 180 in mid workout. Took awhile to come down. too.

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 3/3
40 kg x 3/3
48 kg x 10/10 x 10!
200 reps
21,200 reps
10 tons of work+

65 x 6
85 x 6
105 x 6
115 x 6 x 2

legs were tired!

Weighted pushups
bw x 12
25 lbs x 12 x 3


Rear delts
3 x 15 with 15

3 x 8 with 15s

OK Ruck it up tomorrow


Friday, August 19, 2016

Thursday ruck: faster

Today was kind of a breakthrough day; my ruck was finally decent speed for a thursday. I think I'm FINALLY getting a bit heat adapted. It's taken virtually all summer for some reason. Now it wasn't as totally hot as it's been but it was 'hot' and it didn't phase me as much
Legs felt loose and solid and times were better than decent

45 lb ruck
6 laps
3rd lap 7:57
6th lap 7:35 !!

this was very good and I finished with more in the tank

BW 163.4
BF 12.1
W 56.7

ok time to get ready for Sat


Wednesday, August 17, 2016

24 kg Speed swings 10 min, walking lunges BW, parallel bar pushups, side delts

Strong ten minutes today despite being up way too early. You never can tell how strong you are going to be. Was able to push harder for the entire ten minutes today than ever before. Bell speed was good, wind was solid and technique solid as well.

24 kg Speed swings
15:15 x 10
10 min
200 reps

seemed like it was over before it started.

BW Walking lunges
4 laps of 40
 easiest ever, unbroken and the actual step felt 'light'

Parallel bar pushups
3 sets of 25
strong too

Side delts
3 sets of 15 with 15 lbs

excellent,now to prepare for Saturday 10 x 10/10 with the Beast

Monday, August 15, 2016

115 lb Military press 5x5,36 kg belt squats, floor pushups pr 3 x 30! , crawls,rear delts

Going lighter and focusing on details, like really laying back as I press and not apologizing for it. It's my groove. Embrace it, use it. master it.

Overhead position felt the best ever, especially in the warmups. This is very encouraging. And no pain which is also great :)

Military press
stick x 5
65 x 5
85 x 3
105 x 2
115 x 5 x 5

depth towards chest is better all the time too. shoulders are finally unlocking.

36 kg belt squat off plates
leg are definitely feeling it after this weekend but still finished strong

Floor pushup
3 sets of 30 PR!
hard but strong

 3 sets of 70 feet

Rear delts
3 sets of 15 with 20 lbs
getting stronger each time

BW 161,6 !!
BF 11.4
W 57.1

very low carb yesterday too. usually BF is higher and water is lower.interesting energy and leaness feel great


Sunday, August 14, 2016

Speed Racer Ruck Lap PR

 What a difference  a week can make. Last week I barely got through and today was like I had wings.
The swing workload was half but I was just back at it today and it felt great. Being back on my routine makes a huge difference. Legs felt light but strong, loose but full of energy and the ruck felt essentially empty.

That's the feeling I'm training for. Waiting for "when Grace lays it down before me". And she did and I did.

50 lb Ruck
12 laps
10 30 sec iso squats
1:52 min ( fast overall too)
4th lap 7:54
8th lap 7:35!
12 th lap 7:04 !!!!! HUGE PR! really almost incomprehensible to me

I knew I was fast from the first lap and the timed lap validated it. the 8th lap was ok speed but nothing earthshattering so I was hoping to either tie or slightly break my 7:19 pr. I would have been happy with 7:15 but 7:04? Crazy craziness.
Lungs felt open from the get and everything just flowed,
The reason I do this shit :)

BW 163.6
BF 10.8
W 57.7 !!!

that's the highest water reading in the AM I have had in forever. And of course the bodyfat was lower because of it but I've been easing back to keto land and didn't expect this. NOR the energy and speed. Could be just a good day like last week was off

Either way I'll take it

115 presses tomorrow