Monday, December 11, 2017

160 Military Press, then I go inside

I can't remember the last time I stopped in the middle of a workout. I'm not even sure if I ever have. Usually once I warm up I'm good to go, no matter how poorly I feel going in; but not today

Woke up last night at 1 am with some serious rhomboid pain, probably from working on my training partners mess up lat and shoulder with hands on techniques and a bo stick and I think I just really overworked my lat

got up in the middle of the night to try to roll it out but no joy

About 3 hours of total sleep and lots of pain.
It didn't lessen during the day

Then Glenn called in sick. And i'm supposed to take 190 today

But, rule number one is " don't be greedy" so I accepted it all and told myself I would start and if it didn't go well I would walk

It didn't so I did.

Just NO energy. I didn't want to lift I wanted to nap.

And the shitty thing was is that my groove felt great. I thought perhaps the press motion would help reverse the rolling tightness and it seemed to. But I didn't have any more fuel to spare without adrenaline and there was no way I was going there

Military press
stick x 5
45 x 5
65 x 3
85 x3
105 x 1
120 x 1
135 x 1 ( not that easy but good groove)
150 x 1 pretty solid but bar speed slow
160 x 1 pretty stinking hard.

Pec minor is very tight as is teres. Haven't felt, or moved like this in 4+ years, prior to my TKR and it brought me back there way quick

A place I do not want to be. Nothing is worth that

But I feel better now, some alleve a nap, food and some lacrosse ball work see how I feel on wednesday whether I press  again or speed swing

BW 168.6
BF 12.7
W 56.7

day off tomorrow!

dfq ( but sometimes you have to just go home til tomrrow)

Sunday, December 10, 2017

Getting back Ruck

 Not a bad one, despite still having pant fit problems. Plus new boots. Legs felt strong, and I could feel my back ( not spine) from yesterday's 315 deadlift but it was a strong steady ruck til the last 3 laps when I got tired.. And the gear started to bug
Boots are great fit but definitely need some break in time, for the right toe box.
Cold and crisp though and that always makes things easier

48 lb Ruck ( misload)
12 laps
11 iso squats
1:50 min ( pretty fast after all)
RPE 6.5

BW 168
BF 11.8
W 57

ok tomorrow I put 190 on the bar and give it a push! Rest up and focus


Saturday, December 09, 2017

44 kg One arm swings 10 x8/8, Deadlift 315 x 1, wt pushups,side delts

This was a cold one,a balmy 36 degrees when we started. Felt good, took a great hot bath and stretched out well before. No real aches or pains when we got going. The bath is magic warmup medicine. I literally couldn't do it without it.
Well I could but it would be nowhere near as strong.

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 3/3
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs

Felt like I had good position, power output, balance and acceleration. To be honest, looking at the video I thought the bell height would be better but it's fine


135 x 3
225 x 2
275 x 1
300 x 1
315 x 1!!

Did the first three sets in my Oly shoes, then took them off and went barefoot and it was much better. About the same off the floor but an easier lockout
Key things:
1) crush the hell out of the bar
2) REALLY lock the lats in tighter than I think I need to DON'T RUSH)
3) pull the bar back and in first, don't try to start with the legs/hips

I think I really need to alternated coan barbell rows every other week with deads. I think they will be key

Wt Pushups
bw  x 10
53 x 10 x 3

switched to the thumbless grip here to emulate the press. No issues and VERY strong here Slow and controlled reps

Side delts
3 sets of 15 with 15 lbs
easy and strict

BW 168.2
BF 11.1 ( post bath)
W 57.8

lets see how the feet and the boots hold up for tomorrows ruck


Thursday, December 07, 2017

Tanicus Ruck

New boots came in last night and they fit like a glove right out of the box. Perfect day to take them out for a test ride, just an hour ruck.
Pretty much as perfect a fit I could ask for but they are still new boots and need some time and heat to mold to my foot.
Today''s hour was good but not perfect. they are a little stiff, and the toe box is part of this. But no hot spots and no ankle creep. Just have to make sure I get the laces right and the lace system is very easy and fast on both tightening and the release
And damn it's a good looking boot.

47 lb ruck
6 laps
57 min ( a bit slow, lets were heavy a bit but energy was good. A bit hard to turn the legs over fast but had the energy to do it
1 iso squat ( to stretch out tight legs ,lol )

BW 169.2
BF 12.7

ok much needed rest day


Wednesday, December 06, 2017

24 kg speed swings 14 min, walking lunges, floor pushups , side delts

Very solid workout. Nice now that 14 min seems like the easy day it's supposed to be. Cold now all the time in Stones gym but I warm up fast with this session. BUT it is the first speed swing workout I've left my shirt on for for the whole time since last winter, lol

24 kg speed swings
14 min
224 reps
11,872 lb

 good power throughout

walking lunges
4 laps unbroken, really working on going slower and working the stretch on each rep

Floor pushups

Interesting to do these on this new day. Not sure it's any easy than warming up with presses

side delts
3 sets of 15 with 15 lb

slow and strict

BW 169
BF 12.2
W ?

168 before workout

Hope new boots arrive before ruck tomorrow :)

Monday, December 04, 2017

170 lb Military Press 5 x 2 PR

Another weight/volume goal done!! I almost can't believe it; 10 reps with just over bodyweight!  This has just been an incredible ride so happy.

I also realized that in order to keep the bar from going forward mid way I have to LEAN BACK AND THEN PUSH,  Not lean back and push simultaneously. that worked well for the bench as I could just keep pressing in a straight line. If I do this here it ends up forward. I have to lean back and then shove the bar up. And, if I'm doing reps, I have to stay back on the descent.

Then my biceps tendon is fine and the load is distributed. Next week we go for 190

150 x 1
160 x 1
170 x 1
180 x 1
190 x 1

Military press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
150 x 1
160 x 1
170 x 2 x 5 sets!

Back squats

Can't set  up too wide, really just two steps. everytime I take three it's too wide

this was 155

really perfect bar path though. straight up and down every rep

Arm Casts
25 lbs x 8/8
           x 9/9
           x 10/10
locked the knees this time and simulated back arch in press. perfect, glutes tight too.

3 laps of 60 ft
easiest in awhile

rear delts
3 sets of 12 with 20

need this for shoulder balance that's for sure

4 am
BW 169
BF 12.3
W 56.7

pre workout post bath 1 pm

BW 168.2
BF 10.9
W 57.8

SO freakin' pumped!!


Hard and slow ruck

This was a beat down. Legs felt heavy from the first steps and even though I took it very slow it was a grinder. Nothing felt right. New pants dragged on my knees, boots didn't feel right, everything was off. then it got worse.
Right glute and hammy ended up doing too much work ( probably from the deadlifts - dominant side overworking) and I could tell things weren't right.
Just cruised it in and did my bodywork

Woke up tight but ok today ( monday) LOTS of stretching and rolling and I was feeling decent by press time

BW 167.6 !
BF 12.3
W 56.7

dfq ( and get new pants)

Saturday, December 02, 2017

40 kg One Arm Swings 10 x 10/10, 255 lb deads, weighted pushups side delts

Strong strong day. Mentally as well as physically. Just really a good day no problems at all despite being pretty damn cold. Weights felt light, lungs and wind were good and concentration spot on. Like to feel like this every workout!

One Arm Swings
16 kg x 5/5 x 2
20 kg  x  5/5
24 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
PRE  5

The athletic hinge makes all the difference!! Power til the very end


135 x 3
185 x 3
225 x 3
255 x 5

easy peasy. I think I'll alternate this workout with singling up to 315-320 and just let it be. Just keep the groove and the speed.

Wt Pushups horizontal bar
bw x 12
53 x 10 x 3 sets

side delts
3 sets of 12 with 15

BW 169
BF 11.1
W 57.8 ( post bath)

waist is tight I can live with this

long ruck tomorrow back to combat boots