Wednesday, October 18, 2017

24kg Speed Swings 16 min,walking lunges, parallel bar pushups,rear laterals

Strong all the way through. Really was able to concentrate on many small aspects on every rep of every set today. A good sign my cardio is up as well as power. Didn't look up to clock until 12 min in.

24 kg speed swings
15:15 8 RPA
16 min
256 reps
13, 568 lbs
HR 160

Walking lunges
4 laps of 40 steps
these burned particularly badly today

Parallel bar pushups
2 x 37
1 x 30

triceps death :)

rear delts
3 sets of 12 with 20

BW 170.8
BF 12.7
W 56.4

two days of pretty low carbs and cals. Nothing yet. have to cut more

ruck up tomorrow


Monday, October 16, 2017

190 lb Military press, 3 misses, 135 x 10 pr, 48 kg belt squat, floor pushups, crawls, side delts

 This was a strange one. Felt VERY strong but 'flat'. I don't recall adrenalizing much last week but perhaps I did.  Part of it was that this was  an afterthought and I didn't really care that much if I made it.  I just wanted to give it a try and that's all I got.

It never felt heavy but I couldn't get all the pieces right on any of my three attempts. I actually thought I was going to make each one! It just never felt heavy but I never got under the weight enough.

Looking at the video I can tell that I did make the corrections from last week:
1) I walked out with the chest up so i didn't lose connection to the bar

2) I layed back early

But I didn't initiate with a fast second layback and I think that's what cost me this lift. I think I was actually TOO confident in my strength and used too much arm and didn't lay back enough

attempt 1

the bar got way out in front and I decided not to chase it

the second attempt I got a little fire for. The pressure was off, so to speak as I had already missed. I got more but not enough second layback

Third attempt was closest

then a nice PR of ten reps with 135

It's all good, Again the weight never felt heavy at all which I think lulled me into a false confidence. I can't forget the exact tehcniques

Military Press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 2
120 x 1
140 x 1 ( easy)
160 x 1 ( no problem)
175 x 1 ( still solid)
190 x X
       x X
       x X


48 kg Belt squat
4 sets of 12

Floor pushups
3 sets of 35
no problem

3 sets of 70
slower and more deliberate

side delts
3 sets of 12 with 15

slower reps here too

BW 170
BF 12.5
W 56.5

ok I've got to cut some carbs. Don't want to be 170

next week back to 5x5 with 155


Sunday, October 15, 2017

Surprisingly strong and fast steady state ruck

Yesterday must not have taken as much out of me as I thought it might. Got a good roll/stretchout before I walked today and maybe that made a difference but my calves and glutes were not locked tight at the start as they have been

I was loose and strong from the get go, with my lungs cooperating as well. Being cool helped a ton too. 50 degree's is so much better than 70. Cool and crisps helps me move faster for sure.

50 lb Ruck
12 laps
11 iso squats
no timed laps
total = 1 hr 48 min

each lap felt around 7:30 ish per lap
Used Wecks' Core fist technique and I really like it definitely seems to sync up my shoulders really well

BW 168.8
BF 13.1
W 56.3

Ok looks like we're going to take a weight tomorrow in the press

140 x 1
160 x 1
175 x 1
190 x 1

do it a little differently than last week but this is just iceing on the cake :)


Saturday, October 14, 2017

52 and 68 kg One Arm Swings, double 24 kg front squat,wt pushups,rear delts

This was harder than expected. It was colder too, and I should have taken the winter hot bath passive warmup, especially for these weights. But I warmed up fast as I got into the big boys :)
Glad I did not go with the idea of doing all the sets with the 68 kg. First, I wouldn't have been warm enough and two, it would just be too heavy.
This worked well and was freakin' heavy enough

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 5/5
40 kg x 5/5
44 kg x 5/5
52 kg x 5/5 x5
68 kg x 5/5 x 5

Double 24 kg front squat, paused
2 24's x 3
          x 4
          x 5

this was enough after those swings, my abs were tired!

Wt Pushups
bw x 12
52 lb x 12 x 3

rear delt
3 sets of 10 with 20 lb

BW 170
BF 13.1
W 55.8

lets see how the ruck goes


Thursday, October 12, 2017

Strong Steady state Ruck

Very quick today. Did the six laps with almost 11 minutes to spare. That's definitely a record. And it wasn't that hard. Really helped too that it's cooling off, I don't waste so much energy cooling my core
 Glutes were a little tight but it didn't seem to keep the legs from moving fast. Lungs ok too

45 lb ruck
6 laps
49 min !PR

BW 169.8 !
BF 13.3 !
W 55.6 !

BW  168.8
BF 12.3
W 56.5

that's so weird

ok off tomorrow and stretch and roll out


Wednesday, October 11, 2017

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

Felt no ill effects from Mondays heavy pressing. In fact, I always feel better after press day as the super extension on my back is just what I need to counter my flexion dominant posture and musculature.

24 kg speed swings
15:15 at 8 rpa
14 min
224 reps
11,872 lbs

pretty stinkin' strong and easy. Had no problem watching the clock and each rep was strong and powerful.
Can't remember the last time I had to double breathe on this movement
Used to have to do that all the time
Virtually no mental stress at all

walking lunges
4 laps of 40 ft.
short step with forward knee drive emphasis seems to work best. Long strides don't

Parallel bar pushups
2 sets of 37
1 set of 35

these were strong and I could have done the two more for the last set but it would have meant redline it and don't need that

Side delts
3 sets of 12 with 15's

BW 168.8
BF 13.3
W 55.6 ! new low. dehydrated I guess ack

ruck up tomorrow


Monday, October 09, 2017

Double Military press PR! 180 and 185. PR floor pushups 80 reps, 44 kg belt squat, crawls , rear delts

What a freakin' workout!  I love it when  plan comes together :)

Felt strong and solid all day before and my mind was strong I just wanted to get to it! I thought I should be good for 180 but not so sure of 185. It would be all about the jumps too which I was not sure of, having a new strategy.

Military Press
stick x 5
bar x 5
65 x 3
85 x 3
105 x 3
120 x 1
135 x 1
150 x 1 ( strong and fast)
160 x 1 (also fast )
170 x 1 ( steady)
180 x 1 PR!! yes!  a little out in front, or more accurately, not layed back enough but definitely solid!

Almost did not take this weight, thinking I was going to give next week a go too but then thought, why not? if you miss you miss , Just give it a ride
AND it was actually better groove than the 180!

Couldn't be happier. First all the metrics worked perfectly ( 5x5, 8x3, 5x2)  and the new technique worked well too.

I do have to work on walking the bar out with more arch and not losing connecting with the bar on the walkout. I think this will be the next big brealthrough for me.

It's all about the setup

44 kg belt squat
4 x 12

Floor pushups
1 x 80 continuous reps! PR!! these were very strong very happy here too. ballistics power pushups :)

3 sets  of  70

rear delts
 3 x 10 x 20lbs

BW 169
BF 12.5
W 56.5