Sunday, April 22, 2018

Good Ruck

Had an idea and switched back to my old Salomon mid height GTX and I had virtually NO calf or other foot issues today!?
Very strange. Too many variables though as I also did 200 Ups prior to the ruck to warmup, did not wear the compression socks and really stretched the calves well prior also.

But the shoe felt much easier. I will try the taller ones thursday but change the lacing as I think it's too tight too high.

Good progress though as my feet were fine today

Still a little slow total time but per lap times were quick

50 lb Ruck
12 laps
2:05 total time
11 iso squats
 too many stop and say hi to the dog( s) ,lol

the ruck felt light, too, for the first time in forever. interesting

BW 169.2
BF 10.8
W 57.7!!

Great numbers. Legs felt good, especially after yesterday load, lungs too. The heat is coming though, I can feel it


175 lb presses tomorrow

Saturday, April 21, 2018

52 and 68 kg One Arm Swings 5 x 5/5,145 lb barbell hacks, wt pushups, side laterals

Solid one today. Heaviest part of the cycle but each time it gets stronger

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
52 kg x 5/5 x 5 ( 5750 lb)
68 kg x 5/5 x 5 ( 7500 lbs )
100 reps
13, 250 lbs

things went really well. Not cold anymore and the warmups went smoothly.
52 kg was really strong and I felt I got good height and the transfer was strong. 68 kg was solid too and the grip didn't give me grief at all.
I thought about being able to transfer but it's not really close at all yet. I could switch hands but it would be very hard , if not impossible right now, to shock absorb the downward force safely

But, I am seriously thinking about buying a 60 kg bell. It's the weight I really should be using for overload.

Barbell Hacks
65 x 8
85 x 8
105 x 7
125 x 7
135 x 7
145 x 7

good volume

Wt Pushups
bw x 12
53 x 12 x 3 these

side delts
3 x 12 , 10. 10 with 20

BW 168.6 !!
BF 11.9 !!
W 57.7

where this came from I don't know?! HUGE bagel with ton o creamcheese for dinner last night, lol. But I did have  stirfry!

ruck up tomorrow

Thursday, April 19, 2018

Thursday ruck

Made the mistake of wearing the crew level compression socks and my left calf got tight again. I totally spaced it that it might be the sock and it is. Turned down the sock and ten minutes later it was fine. Just pumps up! And that inhibits dorsiflexion

Still have to spend more time prepping it prior to rucking

other than that a strong and relatively fast one.

45 lb ruck
55 min
6 laps
RPW 6.5

BW 169.4!
BF 12.9


off tomorrow then big bells on saturday


Wednesday, April 18, 2018

20 kg Speed swings 14 min, 120 Military press 10 x 3, walking lunges, rear laterals

 This went great. 14 min was no problem at all and I think the lighter bell and the higher reps are finally getting my lungs back. This is a good thing.

The presses went as good as ever. All the pieces are coming together and it's starting to feel much more automatic and smooth. Lets hope it continues

20kg speed swings
15:15 x 10 rpa
14 min
280 reps
12, 320 lbs moved
RPE 6.5
Finishing resting pulse 160 bpm

Military press

45 x 5
65 x 3
85 x 3
120 x 3 x 10 sets

big jump but things were feeling good. Eventually I'm going to have to learn how to take bigger jumps correctly if I'm going to do bigger numbers. At least moderate jumps
bar  to 95
95 to 135
135 to 165 etc

in due time

Maybe :)

Walking lunges
4 laps of 40 ft
so so let myself get distracted

rear laterals
3 x 12 with 20

time to go up to 25

BW 170.6
BF 12,9

at 1 pm BW 169.4

back on track

ruck up tomorrow


Monday, April 16, 2018

170 lb Military press 5x3!, 210 walkout,195 lb back squat, Floor pushup PR,crawls, side laterals

Busy day! Lots of stuff going on and all good! First thing I wanted was to repeat last week's workout weight and sets/reps with NO misses or even form glitches- and that happened. All sets were very solid.

Then I did walkouts and that went way better than expected and actually turned out to help me find the right set up position

Back squats were funky and had a scary SI adjustment  in the warmups. should have stopped there but stupidly didn't. Every thing is fine now ( I'll really know tomorrow am) but in the future that's a stop sign. I just don't like barbell squats or deadlifts. Or bench . I'll be happy when this cert is over. Just a few weeks now and literally, all the heavy stuff is done now. Just one more dl workout of 240 x 5 and that's it. Perhaps. I might not do anything til the cert. I'll see

Military press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 1
150 x 1
160 x 1
170 x 3 x 5 sets
 2nd set

last set

then setups(walkouts)
185 x 1
200 x 1
210 x 1

these felt great and not heavy at all. It all about keeping the weight on the torso and not the arms!

Barbell back squat
45 x 5
95 x 3
135 x 3
185 x 3
195 x 3

had the weird adjustment on 135. I can see in the video my right hip is higher. Time for more piriformis and right hip flexor release

Floor pushups

I think these are a PR but have to check. Did I do 3 sets of 50? don't think so but not sure


just checked, it is a PR. I've two sets of 50 but not three. excellent three sets of 50 is coming!

2 sets of 70 ft

getting tired

Side delts
3 sets of 12 with 20's

BW 169.6
BF 12.3
W 56.8

bodymaintenance tomorrow!


Sunday, April 15, 2018

Tough ruck to fast ruck

This was weird. Left calf just would not loosen up for about 45 min. The pace was solid but it kept tightening up and I had to stop to stretch and shake it loose. Didn't look good for the rest of the ruck but then at 45 min it just released and the next 1:15 was FAST!

Like I said, weird. Everything else felt very good. No real soreness or fatigue from yesterday. Going to have to do some 100 ups prior to the ruck to get the blood flowing sooner. I think going from nothing to the 50 lb pack is the culprit. think I have to warmup with bodyweight first

50 lb ruck
12 laps
1:55 min ( would have been a lot faster if I didn't waste so much time the first hour)
11 iso squats
last  lap : 7:19  faded last 1/4 lap! should have been 7:10

BW 169.4
BF 11.7
W 57.1

repeating last weeks 170 hopefully much easier this time


Saturday, April 14, 2018

48 kg One Arm Swings 10 x 10, hack squats,barbell bench press, rear laterals

Today went well. All systems go at the start and the weather was perfect. Not used to not freezing in the mornings, it really helps

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10 x 10

alternated each arm with sets of 10 reps per arm. Different for sure than 5x5 ; more specific grip and arm/shoulder work this way. I like it.

Barbell Hacks
95 x 8
115 x 8
135 x 8
145 x 8

Barbell bench
45 x 5
95 x 3
135 x 3
185 x 2
205 x 1 paused
225 x 1 paused with all commands.

I actually thought 225 was going to be lighter. It moved fast enough but it was definitely heavier than expected. Of course all the beast swings might have had an effect but.....

Horiz bar pushups
1 x 30

just to balance out the scaps

rear delts
3 x 10 with 25 lbs

time to move it up

BW 169.6
BF 11.7
W 57.3


long ruck up tomorrow. I'm ready!