Monday, February 19, 2024

220 miss ( ALMOST) 205 x 1 x 5 , laterals rear delts floor pushups

 This went almost perfectly. Just a few inches shy of lockout on 220 but the technique worked, held and felt very comfortable

The stronger I pushed up on unracking and the locking the knees at sticking point really made the difference

More warmups at the lower weights ( multiple set up singles) also helped. Rolled the dice and made the jump from 205-220 and it was the right move

Just have to get many more reps under my belt with this technique. It's a keeper











Sunday, February 18, 2024

Slow and steady ruck

 Slept well but thought yesterday's high volume swings and squats might drain me a bit and they did.

No worries I was ready for a slow one for a change. Body felt good, no dizziness just a bit fatigued

45 lb ruck

9 laps

10,003 steps

1:35 min with rest stops 

4.5 miles

173.4

Saturday, February 17, 2024

32 kg swings 20 x 10, 32 kg belt squats 3 x 10, supported pistol practie 3 x 4

 Rough one today. Woke up a bit dizzy in the middle of the night and it continued in the morning. Not bad but I had to do the half somersault maneuver this AM to settle things down, Glenn came down with covid and we trained the day before so I was worried about that.

And we went fast as it was just Nick and I. 20 sets in 30 min exactly. HR was around 150 mid sets. Respiration was up too but not sure it just wasn't anxiety
Not covid, at least not yet

Feel much less dizzy as the day went on  ( 4 pm now)

173.2
13.5 ( late bath)


Friday, February 16, 2024

Thursday ruck

 Decent ruck. Not cool but not hot either

Tested last lap speed and ended up with 18 min mile and 18 beats per 10 sec which equals 108 BPM which seems low but that's what it was

45 lbs

6 laps

3 miles

54 min total time

Wednesday, February 14, 2024

190 x 1 x 5, 195 x 1 x 3, 205 x 1 x 2, 16 kg snatch 5 x 5/5, band pushdowns 3 x 10

 This went great. Changed back to a full thumb grip, racked the bar a bit higher and really focused on locking the knees at the start

Later in the workout I realized how crucial RE locking the knees at the sticking point is, too

I based everything off of this series of great presses last year , just about this time


https://rifsblog.blogspot.com/2023/03/225-two-plates-x-1-205-x-1-x-5-66th.html

and this two plate make, the only time I've 225 in back to back workouts and just missed in a third

https://rifsblog.blogspot.com/2023/03/225-lb-press-13th-timetwo.html

today went great

Push up
Pushdown
Push to X





HAVE to remember that at the sticking point to re lock the knees OR they get soft, I sink and the bar goes forward

kb snatch
5 x 5/5

better than last week. pretty happy with my overhead lockout on both sides!

174.4


Monday, February 12, 2024

195, 200, 205,210, 215 miss x 2, laterals rear delts

 No bueno

I thought I was laying back but instead I was pushing the hips forward! SO fucking picky this lift! argh
So focused on keeping elbows up, which I did but still all over because of the forward translation instead of laying back

195 x 1
200 x 1
205 x 1 slow
210 x 1

then 205 x 1 slower then TWO misses at 205
then 175 just : going for it
that felt good then 195 and 205 felt good too. looking over the video now I was indeed laying back on these

as usual I'm over thinking it instead of just trying to create maximum power


then laterals and rear delts

174.4

Sunday, February 11, 2024

Sunday Ruck

  Another solid one as well.

45 lbs

9 laps

3 miles

1:22 min!

last lap 16 min or so HR after 10 secs = 16 beats

that means 96 BPM which can't be right but it was the count!

174.4

48kg swings 20 x 5, 48 kg belt squats 3 x 8, pistol practice, pullaparts 3 x 30

 This was strong. and fast. 25 min start to finish and there were three of us this time.I'm surprised the AXE style training is actually helping cardio as well as power



174.2

220 miss ( ALMOST) 205 x 1 x 5 , laterals rear delts floor pushups

 This went almost perfectly. Just a few inches shy of lockout on 220 but the technique worked, held and felt very comfortable The stronger I...