24 kg Speed swings 12 min 8 RPA, 105 lbs 1 1/2 Press,walking lunges laterals

Today was a good day, for a change. Energy was good, body was good and things moved well. Even speed swings which have been hell for the last month! 24 kg for 8's were so much easier than 20 kg for 10's!
Not sure if I'm just feeling better or the 2 extra reps per set really make THAT much difference?

Either way today was good and my overhead position in the press was literally the BEST it's been since I started pressing

Speed swings
15:15 x 8 RPA
24 kg
12 min
240 reps
12, 720 lbs

Next week is 13 minutes. A new approach to this, stay with the 24 for 8's and just go up one minute at a time until it gets onerous then recycle

1 1/2 Press
45 x 5
65 x 3
85 x 3
105 x 3 x 10 sets

SO GOOD! All the pieces fit together for a change AND Glenn suggested I hold the lockoutlonger which was a great idea
105 was the perfect weight too

Walking lunges

3 laps of 40

strong too

laterals
3 sets of 10/10 with 15

BW 170.8
BF 12.1

about time I got some decent freakin numbers here!

datsit

165 lb Press 3 x 5 ,185 x 1, 44 kg belt squat, floor pushups, laterals

This went well considering how tired I was today. Just not with it. Perhaps it was CNS fatigue  but I was just sluggish all day and extra caffeine didn't help so I know it wasn't 'normal' lol

Still strength and technique was very good and it held throughout all the sets and reps. Made a big jump from work weight of 165 to 185 and made it despite getting forward a bit but still got it. And my 190 attempt was actually spot on technique wise, but my triceps were just too tired! BUT, I made the correct corrections.

The three cues worked!
Lay back
Elbows up
Internal bounce

45 x 5
65 x 3
85 x 3
105 x 3
135 x 2 ( big jump)
150 x 1 belt
165 x 3 x 5 sets  very very strong. Ties PR for weight/reps although I've done 167.5 for 4 x 3 set sets as a misload
185 x 1 Not enough layback!
190 x 1 just tired now





44 kg belt squat
12, 14, 16 20

solid

Floor pushups
3 sets of 45 ! these were hard but solid. Held lockouts for last five reps of last set. done slowly too( last five)
the rest were as explosive as possible

Laterals
3 x 10/10 with 15s

BW 170.6
BF 11.8

datsit need a day off!

Hard Ruck

Yesterday's heavy and high volume workload got to me a little this morning. And rucking with Tracy who started out faster than I normally do didn't help things either. The first five laps were pretty rough although pretty fast
 after that my legs loosened up and the pace quickened even more but more easily. No timed laps today but we finished a full 15 min before the two hours. That's really fast

45 lb ruck
12 laps
1:45 min
RPE 8

BW 170
BF 12.5


Lets see what the press will be like tomorrow. 165 for  triples then 1-2 overload singles
See if remember the techniques

layback
elbows up
internal bounce

datsit

60 kg One Arm Swing ladder ( 5-6-7), Kickstand bw squats, wt pushups.laterals

 This took a lot of concentration as this is not exactly a comfortable and well honed weight for me. So , to take up the reps, well I had no idea how it would go. Would my grip hold, my transfer?

But all's well that ends well and this was pretty strong over. Plus I just love feel and design of this bell. It swings well and fits easy in the hand.

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 4/4
40 kg x 4/4
48 kg x 4/4
60 kg x 5/5
          x 6/6
          x 7/7  x 3 rounds
108 reps
14,256 lbs!!!

wow that adds up quick

things generally went well. I got caught off guard on one transfer but overall thing were in control and grip was strong

Kickstand squats


made this video for a friend who's been through TKR but it's a great exercise for everyone who  needs ( pun intended ) more ankle and knee mobility

4 sets of 10/10

Wt pushup
bw  x 10
53 x 10 x 3 
getting stronger again

laterals

20 lb x 3 x  8/8

BW 168.4 !!! WTF?
BF 12.5

this is crazy
and I'm eating way more of Tracy's homemade sourdough bread. Carbs are at their highest in a long time

datsit

Hot and fast ruck

After some nice cooler temps it was back into the '90's at 1 pm today and the air was dead. No matter my legs are feeling great these days and are loose from the beginning. And 45 lbs is not 50. Just like the 20 kg is way lighter than the 24!
No matter it's all about the right weight not heavy or light. Right

Triceps are in fact feeling the 1 1/2 rep presses yesterday, but in a good way. Not too tight.  This will be a good special exercise for me. my first after 5 years of pressing :)

45 lb ruck
6 laps
55 min
RPE 6

BW 171.2
BF 13.0

datsit

20 kg speed swings 15 min 10 RPA,117lb press 1 1/2 rep scheme,walking lunges, laterals

This was a tough one. Just a wee bit knackered when it came to the swings but I got them done. with great effort but they all go done.

And the new press special exercise for my press , a 1 and 1/2 rep to help learn, reinforce and strengthen the lockout position went better than expected. I can do it and I really like it.

20 kg speed swings
15:15 x 10 rpa
15 min
300 reps
13,200 rep lbs
RPE 8.25  pretty hard both mentally and physically - low energy

Going back to the 24 kg and 8 reps per set for a month.10's even at light weight just wear me down for some reason now.

1 1/2 Strict press
45 x 5
65 x 3
95 x 1 1/2 x 2
117 x 1 1/2 x 10 sets

this is going to help a lot I can tell.

Walking lunges
3 laps of 35 steps  ( had to alter course a bit=- tired here too)

laterals
15's x 3 x 10

BW 171.2
BF13.0

datsit

160 lb Press 5x 3, 180 x 1, 40 kg belt squats, floor pushups, laterals

This started out for shit then actually got good. More life distractions tugging at my mental focus and then feeling completely lost in the new rack trying to solve a problem I thought I already solved got me very frustrated fast at the start of this workout

Worked up to 155 in the new rack, then, feeling really disoriented, switched back to the old rack and tried both my old oly shoes and then combat boots which felt wrong immediately. back to the old shoes, the old rack and the old press technique. Then I settled down and actually got a workout in. I just have to accept that in order to not miss the max weight out in front I just have to be strong enough to counter my lack of ROM, just as I have with each max weight I've done from 160 - 195.

They all missed out in front at first til I fixed it. 200 will have to be the same because all the stuff I've been doing feels right and natural. I just have to get better at it. Also, knowing the floor is 1/2 inch inclined just means I have to set the counterbalance for that right from the start. I didn't know that before so I couldn't compensate purposely. Now, I can. i.e, lean back more from the start.

Also I like this days work pattern
5 sets of 3 then some heavy singles
Really warmed up but not too much but the kinks are worked out of the groove. Just 1-2 singles

Also, on Wednesdays instead of light day that works my strong part( my fast start) I will try one rep then 2-3 lockouts from the top of my head level.
This should be interesting but it's the weak link so why not?

Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
155 x 1 ( hard- new rack)
135 x 1 (  old rack)
135 x 1 combat boots
155 x 1 (  old rack oly shoes)
160 x 3 x 5 sets
170 x 1
180 x 1 very very strong


40 kg  belt squats
12, 14, 16, 18

opening up my tibialis posterior and soleus made the knee ache go away

floor pushups
43
43
35

here I need to focus on the last five reps, at whatever rep count I'm at, for a full lockout and flex/hold to work the finish of the press!

SO
1) New training protocol for heavy
2) new protocol for light day
3) new pushup lockout technique


laterals
3 x 8/8 with 20's

BW 171.
BF 12.5

datsit. good revelations today

Picture of Daytona beach at sunrise by Fred Pettee