145-205-185 side and rear delts,band pushdowns, reverse band curls

 This went ok but actually thought it would go better. I thought I should be able to 1) stick at least one 205 and get two. I missed a bunch but still was very self conscious about the set up and actually did feel the tricep on one of the warmups

In retrospect I was rushing the setup and taking too much weight on my arms as I stood up instead of 

1) setting the arch while spotting X slowly

2) Then rotating upper arm under the bar.

This unweights the arm on unracking but  but still lets me 'get under' it properly

But I was over focused on not tweaking my arm and it cost me power. Plus, not enough focus on stiff legs and ended up with too much knee bend 

BUT I handled a lot of decently heavy reps well

SET THE ARCH

SET THE ELBOWS

UNRACK STIFF 

PUSH RIGHT

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1
195 x 1
200 x MISS!
205 x MISS!
205 x 1
200 x MISS!
195 x 1
190 x 1
180 x 1

173.2

Sunday ruck

 This went well. Crazy man wasn't there today which took the edge off. Cold and crisp too but adrenaline was high given the inauguration tomorrow AND the hostage release in Israel today

Fast but not crazy. strong though

45 lbs

9 laps

10,000 steps

1:25

3.4 top mph

173

13.9 ( no bath)

40kg swings 20 x 5 ( 24 min ) 40 kg belt squat 4 x10, pullaparts 4 x 30

 Strange day. hard time warming up and this felt heavy at the start. kind of what I was afraid of happening might be happening: that the lighter weights start to feel heavy because my  top end is lower now. Has to be in my head though as I just started it

Left wrist was tweaky from the start of the work sets ( and oh, btw my left trigger thumb is back- FUCK) Not bad but not good

I really don't want to have to get it operated on but I might have no choice. We'll see

173.2

13.9 bath

Thursday ruck 3 mile PR

 Wow this was good. Out of nowhere, too

3 miles in 49.10!

45 lb ruck

6 laps

49.10

16 min 28 sec average mile

3.64  mph ave

172.4 bw

16 kg One arm swings 20 x 10/10 ( 25 min) Press 145 x 1 x 8

 this went well. swings were strong and steady and pressing afterwards posed no problem, actually felt good to be already warm going into them

Normally weight selection for warmups

BW 173.2

145-205(!)- 180, laterals rear delts

 Hit exactly what I wanted to today, pretty much in the way I wanted to, as well.

Just a bit nervous about it too but walked away not feeling my tricep or elbow not even one bit!!

Totally focused on

1) taking the bar off with the chest not the arms

2) thinking RIGHT right from the unrack

3) stiff leg start ( that got weaker as I got over 200 but thats the cues)

135
145
155
165
175 
185
190
195
200
205
195
190
180

173.2

Sunday ruck

 Solid one. Got out a bit later than usual and man it was nice to sleep in. Still cool and crisp and got some extra early morning light

45 lbs

9 laps

4.5 miles

1:20 min

top speed 3.6 mph

BW 172.

36 kg one arm swings 25 x 5 in 25 min, 36-44 kg belt squats 10-8, pullaparts 4 sets

 Surprisingly strong especially since my left should subluxed a bit yesterday evening and was still not right when I got up. Settled itself thank g-d but I wasn't sure it would. elbow/triceps was back too and I think it all starts in the shoulder

It was not fun

But the swings were. I can't remember when I used the 36 for training but it moved really well. Feels great not to be in a fight with the kettlebell ALL the time.. I can really focus on form technique and timing so much more

Can't believe we finished so fast

then 36 x 10, 40 x 10, 44 x 10  44 x 8

then four  sets of pullaparts

171.2 !!!

Thursday ruck 3 miles in 52 min

 Really  really solid one take,  Just a shade under 52 min which is 17:20 pace. with  the 45 lbs on that's really decent for me

Body parts all cooperating

45 lbs

6 laps

3 miles

51:50 min

172.2

16 kg swings 20 x 10/10, 28 min, parallete pushups 4 x 12 , bodyweight squats 4 x 15

 this  went easily and strongly. definitely feeling some unusual tightness of left leg IT band lateral quad down by my knee which is making me uneasy. I think the tightness is from lateral calf though do to going from 50 swings extra to 400

Plus 80 or so deep squats. gotta get this to relax tho so we'll see

172.2