Monday, July 14, 2025

185 x 1 x 3 195 x 1 x 3, 200 x 1 x 3, floor pushups 4 x 20, rev bar curls

 This went great all things considered. Got the  solid start position I wanted and the Kono Press technique worked well, too

Just have to get stronger through this ROM and get more starting speed but that will come

Trying to channel Hampton Morris for the start position











171.2


Saturday, July 12, 2025

32 kg swings 20 x 5 ( 30 min), BW squats 10x 10 (10 min) pullaparts 3 x 30

 Slept great but this was harder than expected

Wore the Do Win shoes  for the first 10 sets. Nothing felt 'wrong' with my  back or my swing, but nothing felt better so went back to the Inov8s and swing immediately felt stronger

So  much  for that experiment

171.4


Wednesday, July 09, 2025

This one technique

https://rifsblog.blogspot.com/2021/03/new-technique-breakthrough-205215220225.html

Standing press from chest 165x1x3,175x1x3, 185 x1x3, BW squats 10 x 12 seated laterals

 Back to basics. The high rack position was getting too much for my elbows AND it wasn't producing consistent superior results so back to this

index on smooth close grip

hip take off

PAUSE with LOCKED knees ( Find Balance Point)

Hip drive to initiate







173.3!!
13.7 No bath!







Sunday, July 06, 2025

35 lb ruck

 35lbs

9 laps

1:20:30

5.15 miles

15:37 ave mph


REAL slow start, legs  heavy for the first 50 min then they sped up. those squats got to  em lol but they'll adapt

slept  well tho and 143 HRV!

171.0

Saturday, July 05, 2025

48 kg swings 20 x 5 in 23 mins( PR) BW squats 15 x 10 ( 15 min) pullaparts 3 x 30

 Solo training today at the last minute. Had to do a major attitude adjustment but worked out fine

Actually everything felt good even cardio. almost no back involvement. Could have gone faster but would have sacrificed some bell height

decided to take a different approach to  squats and keep reps lower ( 10s) and add sets. More concentration on technique. like it.Can always speed up rest 

171.6


Wednesday, July 02, 2025

165 x 1 x 5, 175 x 1 x 5, 180 x 1 x 3, BW squats 8 x 15(120)

 Switched shoes to the lower heel Adidas

Fixed my left elbow twitch by NOT trying to keep the left elbow in but letting it stay out- this is HUGE as it took all the pressure I've been feeling on it off!

Had to take a generous one inch off the smooth grip

With the lower heel I  can walk feet out in front just a little more and set up under bar






173.3 !

12.8 at 4 am! 



 


185 x 1 x 3 195 x 1 x 3, 200 x 1 x 3, floor pushups 4 x 20, rev bar curls

 This went great all things considered. Got the  solid start position I wanted and the Kono Press technique worked well, too Just have to ge...