"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Finally a good one! I wore my Salomon 3d Pro's and man they felt great. I looked at them closely and realized that the lacing doesn't really start until the start of the toes. My 4d salomons start lower as do the Danner boots. The mid cut Salomon are close to the 3 D's and the Magnums are right on the edge of the toes like today's 3 D's .
There is something to this
Anyway pretty fasted and hungry so I wanted to get it going and my gait felt light loose with easy turnover from the start
Feet felt perfect and I definitely had the sensation that my feet were really light in these shoes ( which they are- more trail running shoe than hiking boot) from the start
And, it finished like this with absolutely zero ball of foot or metatatsal soreness at all. !!!
Yes!
Fast pace and all things good. Nice to work the HR and not have to work around foot and calf tightness or pain
45 lb ruck
6 laps
55 min
RPE 6
BW 171.2 ( down a lb)
BF 13.3
happy with this. expect to be 170 or under tomorrow
24 kg speed swings
15:15 9 PRA
14 min
252 reps
13, 356 lbs tonnage
RPE 8
lots of mental distractions prior and, actually during, but physically felt pretty good
Strict press
45 x 5
65 x 3
85 x 3
107 x 3
117 x 3 x 5 sets
127 x 3 x 3 sets
137 x 3 x 1
127 x 3 x 1
The layback seems to be the most reliable trigger. Before I did the layback and finished in that position, as I didn't have mobility to get under the weight. It's not perfect but now I have way more so I can actually get under. But, timing is everything
Also, used the belt today. It felt ok. I alternated some sets with and without it and couldn't tell a lot of difference but there's no reason to believe it wouldn't help me get 200. I could live with that :)
I will use it Monday and see
Walking lunges
3 laps of 40
slow and deliberate. completely concentrating on JUST the left leg on each step has made all the difference. Right TFL and psoas are no longer locking tight and the flow is better. Plus getting more left leg work thats' needed
Left VMO is too small to my right. Time to make time for banded TKE's for high reps
Compound laterals
3 sets of 7/7 with 20's
BW 172!!!
BF 12.2
ok either I'm fatter or more muscular. Either way, no carbs today a real fast morning as I have to be no more than 170
Felt strong but missed anyway today. Weird. Woke up yesterday with my right thumb out of joint and painful as hell. Wasn't too bad the start of the day but got worse as the day went on and had to work the crap out of the hand and forearm to try to unlock it. Not the best way to spend fathers day but I had no choice.
It was the 40 kg goblet squat for sure and the radius of the lower arm and the scapoid bone of the wrist weren't sitting right and I couldn't even get down on the floor and place my palm flat against the floor.! Unacceptable so I worked on it it
Pulled out all my tricks, even voodoo flossed it ( which seemed to help) but only when I taped my wrist with athletic tape did I realize it was mainly the radius that was twisted and not articulating correctly with the shapoid. Started stretching palms down as best I could ( as little weight) and externally rotating elbow pits and things started to mobilize, move around and things felt better
Slept with tape and woke up much better. Still required work all day today and I had no idea how the workout would go, especially since I was planning on taking 190!
So while I was tired and tweaked I also felt strangely mentally ready so I gave it a go. Warm-ups went deceivingly well and I actually thought I might make 190 after the THIRD try at 180!!
Strict press
45 x 5
65 x 3
85 x 2
120 x 2
135 x 1 strong!
150 x 1 even better
165 x 1 decent
170 x 1 a bit out on front
180 x X out in front
180 x X same
180 x 1
190 x X
190 x X not as good as above
I'm just driving with my triceps more than my front delts and the bar is going forward and not back enough. Given my still serious lack of full shoulder flexion it's not a mystery why but I still think I can find a work around, lol
Never quit trying!
170 x 2 way too hard, still in front
160 x 3
150 x 3
done. have to figure out a different groove. back to study videos
40 kg belt squat
4 sets of 12
close stance feel goo
Floor pushups
( found a position that didn't hurt at all a good sign)
3 sets of 40 !
This went pretty well. calves still got tight despite wearing the mid top Salomons and only carrying 45 lbs. Going through a weird phase it seems
But I didn't stop to squat and things loosened right up after the second lap! Still had to stop every now and then to just let HR come down and legs relax a bit but definitely better. fast pace overall
finished 10 min ahead of time feeling ok
45 lb ruck
12 laps
1:50 min total time
RPE 6.5
nice and cool and overcast for most of it.love that
BW 169.4!
BF 12.7
datsit
oh yea just saw these boots and have to say I just may not be able to stop myself from getting them
This went very well. I felt surprisingly strong today. Even my grip didn't give me much grief on either of the heavy bells and the height and transfer with the 60 kb were solid. Only the second workout ever with it but my instincts were right about this bell. It's the right size for my real overload day. Don't really need to do the 68 but I don't want to lose touch with it. Still not ready to transfer, especially after 7 sets with the 60 but the three sets I did with it were solid
Got to remember to breathe more though, I almost passed out on the start of the second hand on the second set! Some serious freakin tension there!
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
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7 sets 70 reps = 9240 lbs
68 kg x 5/5 x 3 sets 30 reps = 4500 lbs
13,740 lbs tonnage
RPE 7
Goblet squat
24 kg x 5
32 kg x 5
40 kg x 5 x 2
as usual holding these is the biggest overload
crawls
3 laps of 75 ft
really prefer doing these on this day as opposed to Wednesday
combo laterals
3 x 8/8 with 20
BW 171 !~ shit
BF 12.4
not bad but was 170.4 yesterday and was hoping to go in the other direction
Summer is completely here and the ruck at 1 pm was at 88 deg but I felt pretty good about it. Acceptance is the first key to heat tolerance training I think. The more you fight it the hotter it seems but I think I was just in a good mood.
Easy day just two clients, everyone else cancelled. Got new tires on the Mustang and did some things I rarely get to do during the week so when i got to the ruck I was actually eager to go.
I wore the Danner's with XOSKIN crew socks and made sure to lace the boots lightly. That seemed help.
I didn't time laps but I was moving and things felt pretty loose and fast. My lunges for a change were the bodypart being challenged
I did stop every couple laps as the fast pace was tightening my calves up but they released quickly. finished 10 min early too so I know it was fast
Last lap the right foot at mid sole started to ache a bit it felt like the pace not the mechanics but it's fine now
Good day today.Solid sleep, woke rested for a change. Was still overweight ( 171.4) so it meant a full intermittent fast today (almost perfect) and felt very good again doing that. As long as I caffeinate correctly
Decided to bump up the reps per arm to 9 ( thought about 10 but it was freakin hot today= 87 deg ) and thought best to ramp slowly
it was fine
24 kg Speed Swing
5:15 x 9 PRA
12 min
216 reps
11,448 kbs tonnage
RPE 6.5
the extra rep per set go the HR a bit higher than usual, but that was the goal. It worked. It sucked just a little at the end but other wise strong
Strict Press
45 x 5
65 x 3
85 x 3
115 x 3
120 x 3 x 10 sets
good one too. got under the bar a bit more on the takeoff and that seemed to help make the bar/body connection more solid
ach back
then elbows up and squeeze the bar
press
also practiced NOT pushing forward for the lockout, and just staying back but guiding the bar overhead and that worked pretty well but in the video above I pushed forward under the bar more than I wanted to
still a good practice
walking lunges
3 laps of 40 steps
same as last week, focus on it like it's a left leg only movement and things felt very balanced. I was overweighting the right leg and that was getting it way too tight in the TFL
much better now
This was a tough one. I good one but a tough one. This freaking move is SO freakin delicate. The groove has to be SO precise that one little mistake and it's done. Almost impossible to save. Not like any other lift I've done. Crazy in it's precision requirements and so much to remember and control under the most intense pressure!
Strict Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 1 good
150 x 1 strong too
160 x 1 ok ten pound jumps
165 small jump 160 not that strong
170 better groove
180 x 1 big jump but not tight enough at start
185.5 x X SOOOO close
ALways remembering ONE thing but forgetting the other! I remembered to really lean back at start but forgot to re lift the elbows. well. I didn't forget as much as decided not to as I was leaning back so much and thought the elbows were high enough
They weren't, or, something else mechanically or elastically is going on but it wasn't good enough. I should have made this .
then
185.5 x X bad miss. No where near layed back enough at start. Too much on my arms at walkout and not enough on torso
172.5 x 1 ! shit
172.5 x 2 better layback and elbows!
165 x 3 strong!
155 x 5 Best!
48 kg belt squats
( oly shoes no plates)
close stance
12, 14, 16, 18
these were tough. Liking this new groove. Not as much depth but interestingly, more leg involvement!
