Rifs Blog
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
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
datsit
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
RPE 6
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
Sometime
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
Sometime
But, I am seriously thinking about buying a 60 kg bell. It's the weight I really should be using for overload.
Barbell Hacks
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
solid.love 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!
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
decent
off tomorrow then big bells on saturday
datsit
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
decent
off tomorrow then big bells on saturday
datsit
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
datsit
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
datsit
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
46
46
46
I think these are a PR but have to check. Did I do 3 sets of 50? don't think so but not sure
EDIT:
just checked, it is a PR. I've two sets of 50 but not three. excellent three sets of 50 is coming!
Crawls
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!
datsit
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
46
46
46
I think these are a PR but have to check. Did I do 3 sets of 50? don't think so but not sure
EDIT:
just checked, it is a PR. I've two sets of 50 but not three. excellent three sets of 50 is coming!
Crawls
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!
datsit
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
datsit
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
datsit
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
good
long ruck up tomorrow. I'm ready!
datsit
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