Sunday, January 15, 2017

Steady state ruck

Slow and steady today. Cool and crisp and no rain. Even the sand had dried, so no ruck in the muck. And that was nice. But my legs were tired from yesterday. Not wrecked by anymeans but tired and I didn't push it.

Nice steady pace and slow breathing through my nose the whole way.  Time was right too so not too slow

Got it done strong and that's what counts

50 lb ruck
12 laps
11 iso squats
no timed laps
1:56 min total

BW 164.4
BF 11.2 ~!?
W 57.4

total surprise across the board. but I'll take it

Tomorrow: back to 140 lb press and another attempt at 5x5


Saturday, January 14, 2017

40 kg One arm swings 10x10/10, barbell hacks PR,sandbag pushups, rear delts

Back to strong. Back to normal. this felt really, really really good. Easily the best power output and height for a 40 kg workout of any kind. I feel like whatever 'bug' that I was fighting I finally beat. No wooziness of any kind of late.
But I also feel like the volume work is necessary , even just the little bit extra on Wednesday seems to have helped . Of course it could just be all in my head

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
17,600 lbs work!

A++ day

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 5
145 x 5 pr!
strong here, too

Sandbag pushups
bw x 12
32 x 12  x 3

slower and stricter,strong too

Rear delts
3 sets of 12 with 20's


BW 165.4
BF 11.2
W 57.7
( took bath right before )

Ok DRY ruck tomorrow will be nice for a change


Thursday, January 12, 2017

Strong Ruck

Good one today. Quick and dirty. Still feeling good, back to "normal". Nice and brisk out today so it was easy to push fast a bit
No rain too but sloggy sand.

45 lb Ruck
6 laps
no timed
55 minutes

BW 165
BF 11.7
W 57.3

Wednesday, January 11, 2017

24 kg Speed swings 16 min, BW walking lunges,parallel bar pushups, side delts

Same with any physical training. Win, or learn

This was a good day. Back on track, I feel. First, I think I'm over whatever sub-clinical virus I've had. I feel "normal" again and that makes a HUGE difference. I think I've been fighting something for almost a month. No real symptoms other than 'not feeling normal" and a bit "woozy" at various times.
But I think I kicked that.
 Second I think I figure out, with good friend Geoff Neupert's help, where I went wrong with my program. When I switched from 10 x 10/10 with the 48 every week to every other week I dropped my volume by 50 %.
And when I did the same with speed swings, going from 15-20 minutes of work to 10-12 I also cut the volume by 50%.
After 5-6 weeks of this  I de-conditioned. I just haven't feel strong since I did this and it surprised me. I expected my 200 rep days to be EASIER ,not harder!
 I hit my best effort after 8 weeks in a row of 200 rep beast workouts
and the 52 kg bell was only 10% heavier but I dropped volume again in half.
So, back to work.
Back to 200 reps each sat( this week with 40 then next with 44 then back to 48) and also back to cycling speed day from 14, 16 18 then 20 minutes

This is an important work capacity day. I just let my base down just a bit and with that bell ( Beast) I just can't. Or so is the next hypothesis.

Another thing I realized is that when I dropped keto I also but my protein intake especially my red meat and that means creatine! Precisely what I need to fuel this energy system. So back to red meat ( ribs  and grass fed ground beef) and supplemental  creatine power ( 5 gms a day)

This test is close I've got to get my shit together

today was great

Speed swings
24 kg
15:15 x 10
16 min
320 reps
16.960 lbs

No problem no double breathing. this is the weight. Speed has to be fast, Power up.

BW walking lunges
3 sets of 40 steps

also going to keep this just at bodyweight.I need the more severe leg stretch in the bottom of each step more than I need added load

Parallel bar pushups
3 sets of 26  PR

strong,using the fast descent definitely helps grind out a few more reps

Side delts
3 sets of 12 with 15's
excellent, shoulders are really responding

BW 164.6
BF 12.3
W 56.7

ok ruck it up tomorrow if it doesnt' rain


Monday, January 09, 2017

130 lb Military press 5x5, 44 kg belt squat,Floor pushups PR, crawls, rear delts

Solid day. First time in awhile I don't feel like I'm "fighting" something. Feel normal. I just haven't been right and I think my dismal performance on Saturday was from that.It's very weird though; I've never had anything like this. No real symptoms but fatigue AFTER I start training and "wooziness" intermittently.
Today was solid though

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

started out looking ahead like last week but it was making my balance weird so I went back to looking up and it was fine. Have to really remember to drive the bar up and back at the top. Glutes are arch were solid and I was able to really attack the weight as much as I ever have. Felt confident in my groove and my strength

Helps not being dizzy and feeling winded

44 kg belt squats
13, 15, 17, 20
best performance in awhile. wind was solid and no problems

Floor pushups
4 sets of 30! PR all time

about freaking time! this was good and on the last two sets I had to really speed up the negative rep to get through, a ballistic pushup if you will and it worked great. really saved energy to get the last reps

3 sets of 70 ft

strong here too

Rear delts
3 sets of 12 with 20's
strong again :)

Nice ! Hope this translates to Saturday. really having to analyze what I'm going to do as I work into this peaking cycle. One thing for sure is I'm starting  creatine. I realized today I hardly eat any red meat and that' an important source of creatine. taking the powder is an easier way to handle it.

stretch and roll tomorrow

BW 164.8
BF 11.4
W 57.3


Sunday, January 08, 2017

Walk in the wet park ruck

This is the ruck of dreams. The PenYFan ruck a 24 km ruck up and down the Brecon Becons with a 20 kg bergen ( british for rucksack) that has become synonymous with the entrance exam to the famous SAS and SBS Elite Special forces of the UK

I thought a lot about it when I was going to the UK the last couple years and this year a friend of mine Matt Shore and Olly Drew from the UK completed it!
Serious Respect
Matt completed it 4 min under the SF time in 3hr 54 min! In some serious serious cold and wet weather.
With all the hill climbing it probably isn't the best idea for me to even try with my knee but it's a great motivator.
And when I saw the post this morning just as I was getting ready to go out into the worst rain story in the recent NorCal history I realized my walk was nothing hard at all
Hell, it was warm ( 58 or so), FLAT surface, nice soft sand and two blocks from my house. No worries.
I like walking in the rain as long as it's not freezing. then I turn into a giant baby.
I can be seriously tough in the heat. In the cold, I'm a wuss.

So off I went and it was easy. Legs were heavy and tired as expected but lower back was fine and that's everything
Took it slow, didn't even LOOK at the stopwatch and worked to keep my effort low.
It got tough , as it usually does, around lat 7 or so, but I stopped to let my HR come down and enjoy the showers and crazy beautiful sky and dark clouds. I love weather like this.
I used to love to run in it, back in the day

And, I have to keep remembering, and never forget, what a gift it is to just be able to walk as much as I want to with no pain. That's everything

50 lb ruck
12 laps
2 hours even
11 isometric supported squat stretches
no laps timed

BW 164.8
BF 12.3
W 56.7

"The greater the suffering, the greater the pleasure"  or Embrace the suck


130lb barbell presses tomorrow 5x5

Saturday, January 07, 2017

48 kg One Arm Swings 10x 10/10 ( 14th), barbell hacks,sandbag pushups , side delts

Now that was an ass kicking! My ass, that is. Not sure why but I must be fighting some virus. Just haven't felt "right" all week but no specific symptoms other than that. Everything felt good this morning except my wind. I had NO endurance and had a hard time getting my HR/respiration down to start another set even after 3 minutes of rest.
Lately I haven't been this fatigued til the last 2-3 sets but this time set 5 was already hard and it was a serious struggle to finish.
I cut the height of the swings the last 3 sets and that helped a lot but I was wondering if I even could finish!
 The weight felt light, grip was solid, everything was good,Even slept great last night but I felt "woozy" a bit this AM. It didn't get worse but it didn't get better til after the workout.

Right now, 6 hours later I feel normal. Weird.

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
40 kg x 4/4
48 kg x 10/10 x 10
200 reps
21,600 lbs


65 x 5
85 x 5
105 x 5
125 x 5
135 x 5

no problem

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

Side delts
3 sets of 12 with 15 lbs


BW 164.4
BF 11.1 ( hot bath right before)
W 57.7  :)

big ruck tomorrow if this storm allows