Thursday, December 08, 2016

Fast and easy Ruck

This was a nice surprise. I think I must have been fighting some bug the last few weeks because suddenly  I feel normal again and just realized I haven't been.

Today's ruck was strong. Fasting was no problem and I started well and finished stronger
 Nice and cool too and that' so nice

45 lb Ruck
6 laps
 3rd lap 7:49
6 th lap 7:29 !
53 minutes

overall pace was up too and I had no problem keeping a sub 8 min/lap pace it felt like

BW 164.4
BF 11.9
W 57

ok off day and get my head wrapped around 200 reps with the beast! I want it to be the strongest yet!


Wednesday, December 07, 2016

28 kg Strength Speed swings 10 min, walking lunges BW, parallel bar pushups, rear delts

This was a tough one. No good reason of course. Slept well, bodyweight up, no aches or pains,mentally prepared  etc but I had a very hard time warming up.
It was stinkin' cold in the cave that's for sure ,41 degrees I think but my body temp warmed up fast when I started swinging. But my  system didn't and I had to work  every set
But it wasn't THAT hard, just mainly had to double breathe but there was no question I could it, and more if need be. Ten minutes is so much faster yet when I do the 5 min test it seems like an eternity.

28 kg Speed Swings
16 kg x 5/5 x 2
24 kg x 55

28 kg for 20 sets of 10
10 min
200 reps
12,600 lbs volume

BW walking lunges
3 laps of 40 steps unbroken
1 lap two stops on last leg

legs were just pumping up! Monday's press took more out of me that I thought it would
That is just a heavy load on my total body on one's days rest

Parallel bar pushups
3 sets of 25
not too bad but certainly not easy

rear delts
3 sets of 15 with 15 lbs

now that was easy! Finally :)

BW 165.2 WTF?!
BF 11.4
W 57.3

My waist is the same, sub q fat good and I think it's muscle but either way I don't want to be this HEAVY.
I am eating more carbs than I have in eons but less overall food.

Ruck up tomorrow!


Monday, December 05, 2016

140lb Military press 5x4 PR, 44 kg belt squat, floor pushups, crawls, side delt

This went GREAT. Learned that if I set up the arch as I take the bar out of the rack the layback is almost 3/4 done and it made the first reps so much more consistent, and took the tension out of my biceps tendon as well
Also, stretching out enough to lay the bar on my chest right from the start made a big difference as well. So much easier.
This was solid, I could have done a few sets of 5 or more no problem
With the bar on the chest instead of holding it up with my arms and shoulders it feels much lighter and I have more to push with on the press

Military press
 stick x 5
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
140 x 4 x 5 sets PR!

44 kg Belt squats
( on plates)
 4 sets of 12 taking it easy on the legs after yesterday

Floor pushups
2 sets of 32
1 set of 20!!!

those presses took more out of my triceps than I thought

3 sets of 70 ft

hips lower head upper :)

side delts
3 sets of 12 with 15's

BW 164.2
BF 11.2
W 57.1

ok stretch and roll out tomorrow
very happy with today's press


Sunday, December 04, 2016

Super Fast Ruck, PRs

This was the strongest ruck ever. It started easy and got stronger every lap. Feels like I am starting back on a nice strength peak again, even though I am just getting over a cold. Ate up yesterday and was perhaps the most hydrated I've been on a Sunday. Alternated glasses of green tea with my wine and it kept all systems go.

Yesterday's swing workout seemed almost too easy also and I felt nothing from it today.
It was also 41 deg out and I do much better when it's cold. Moving faster warms me up.

50 lb Ruck
12 laps
10 isometric squat holds
4th lap 7:33 ( fastest first time eveer)
7th lap 7:19 strong
9th lap 7:14
12th lap 6:58 ( that was a surprise)

for the last lap I really pushed "go" and had a lot to go with, pretty surprising.Limiting factor in more speed was coordination and timing in my gait rather than legs or lungs. Nice

BW 163.6
BF 11.3
W 57.3 !!

Ok time to up the press game tomorrow with 3 sets of 4 and 2 sets of 4


Saturday, December 03, 2016

52 kg One Arm Swings 10/10,Hack squats,Sandbag pushups, rear delts

This was WAY stronger than last week. Grip: no issue. Cardio: no issue. Bell height was much better too and power output stronger as well. Very happy with today's session

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 3/3
40 kg x 4/4
48 kg x 3/3
52 kg x 10 x 10
100 reps
11,500 lbs

Barbell Hacks
65 x 10
85 x 10
105 x 10
115 x 10 x 2

solid leg burn

Sandbag pushups
bw x 12
32 lbs x 12 x 3


Rear delts
3 sets of 12 with 20 lbs


ok long cold ruck tomorrow!

BW 162.6
BF 11.9
W 56.7

Thursday, December 01, 2016

Get it done ruck

Long work day with car stuff after but still got the ruck done. Moved as fast as i could, I was hungry :)

nice and cool out though

45 lb ruck
6 laps
55 min
no lap times counted around 8-8:10 laps

legs felt ok just distracted and hungry hard to find a rhythm

BW 163.4
BF 12.5
W 56.6

weird night, getting over a cold pretty quickly but it wasn't great sleep


Wednesday, November 30, 2016

28 kg Strength Speed Swings 14 min PR, sandbag lunges, parallel bar pushups, side delts

Glenn wasn't swinging today so I got some rare footage of this mythical beast my speed swing workouts ,lol

Suffered yesterday and today with some serious allergy attack and  have been sneezing and dripping nonstop. Just what you want for a high intensity high heartrate swing workout.

But it went fine, and per usual, my symptoms disappeared during the training.

this was not hard but not easy either,especially at the end. Just what I need from this training to prepare for those last 2 minutes of the swing test
 Looking at the video it looks as hard as it felt but I gave a solid effort Made all the time cutoffs so that was good even while running back and forth to give glenn the camera and switch the music. This literally kicked my ass as I need every freaking second of recovery and this pushed it

But I could have gone on for at least another 2-3 minutes at this pace no problem and that's a good sign

One arm Strength Speed swings
28 kg
14 min
28 sets
280 reps
17,600 lb!

no wonder it was hard!

Sandbag walking lunges
4 laps of 20 steps and carry back

stronger than of late

Parallel bar pushups

solid effort!

side delts
3 sets of 12 with 15 lbs

ok short ruck tomorrow then the 52 kg again on Saturday!

BW 163.4
BF 12.2
W 56.6