Posts

Great Press day- 210, 215,220 lbs! floor pushups, one arm laterals

Image
  All the pieces of the puzzle fit together today, even though I went in feeling way off and still not sure of the hip/ press sequence. But we got it sorted out quickly and the rest of the workout was golden. I always say  I've almost never  had a great day on a day I felt great going in and today was no exception. Particularly unmotivated today and pretty much down right apathetic about the whole thing. Not having much confidence that I would ever really figure this thing out didn't help either but as I also always say, just suit up, show up and do your best and occasionally you'll have a great one Today was that day. I was confident about the unracking, setting the box and spotting the X but then wasn't sure what the next piece was; do I push to the face and then drive the hips, try to do both simultaneously  or drive the hips first then press to face? I knew press to face was a key but where to put it. I first tried simultaneously driving hips and face push with 205

The Goldilocks Ruck

Image
  Everything was JUST right, the weather, my body parts, the new ruck weight and the pace. Just fell into place so well So well in fact I did not stop for ANY  squat stretches the entire two hours, which, if it's not the first time it's the second. Legs and lungs just felt great and I found that runners high glide in my step and in my head. Just awesome The 5 lbs less in the pack seems to make a great difference, plus I've been getting back in to cardio shape lately and this just confirms it 45 lb ruck 12 laps 6 miles 1:50 min! - for the 12 laps 2 hours for the walk in and back to the park Ave pace 2.9- 4.3 Steps 13,212 BW 176.6 BR 15.1

48kg One Arm swings 10 sets of 8/8, pistol practice, laterals

Image
  Ah these worked great. Certain brands fit me like a glove right out of the box and this is one of them. Feel just like the old version but a bit stiffer, more stable and with a bigger toe box. But just as light( a few grams more)  and with the same heel height, which seems to be my idea.  Plus the look cool. Haven't had white lifting shoes since years ago with my white adidas and they still are cool. They  pop lol, The swings went well, all hip and rec fem issues cleared up from earlier in the week and I felt good and weighed good but didn't feel quite as strong as I hoped and the bell height, while ok  was a bit off from the video But good solid safe work got done. And the power and lungs were solid Pistols went well too and I didn't kick my right hip out like I did last week which is what I think flared up the TFL and Rec fem Right shoes too pistols 3 x 5/5 slow and working on depth laterals 3 x 10/10 with 15s these felt strong today BW 176.7 BF 13.5 (b) don't know

Great Ruck, New pack weight 45 lb

Image
  Man this went well. Probably the best Thursday ruck in years. Plus ZERO calf tightness. Decided to wear my zero heel ultra shoes hoping it would provide a passive stretch to my calves and it did. It seemed the standing was what was tightening my calves before the ruck especially standing in my boots with a slight heel This worked great and I love the shoes too. Big toe box and super light Plus I lowered the pack weight to 45 lbs, 5 lbs less felt like 10 45 lb ruck 6 laps 3 miles 55 min top speed 3.6 mph RPE 5 BW 177.2 BF 14.7

175/185 lb press 10 x 2, 24 kg speed swings, wt pushups

Image
 Really, really, really great day. Everything clicked and all the pieces fit together. Even, and maybe especially the timing. have to say these are the best presses I've done because the technique was correct and I realized how to do it. I was 3/4 there on Monday but didn't implement the second hip drive that I needed after setting the bow. This is why it felt like I was really starting with zero reflex or rebound. Just like I couldn't deadlift for beans without some kind of pre start movement I need some way to create a stretch reflex or it's too much work at the start which leaves little for the lockout So after I set the bow and start to drive to the face I have to, AT THE SAME TIME, drive my hips forward again and that's the impetus for the start. I also have to make sure I keep my eyes on the X. If I lose that ( and it seems to be easy to) the bar ends up forward But today it all felt good and fast 175 x 2  x 5 sets 185 x 2 x 5 sets the 24 kg speed swings  5 x

265kg/584lbs ATG Squat for 10 Reps

Image

205-217.5 presses, floor pushups, one arm laterals

Image
 Was not great but was not horrible,either. The technique worked well but still needs refinement at these 90% + weights.  As usual as I focused on one thing I forgot another but the good thing that even though the reps were mostly ugly, I made them and was under the bar enough to grind. Three weeks ago they would have been outright misses. The idea was to load the bow and not move the bar back or forward or up or down after I unracked it. I accomplished that but not sure it gives me optimal start speed. BUT the hip forward position IS correct and driving to the face is also correct. But I think I need to re drive through the hips after I strart pressing; today I left the hips static and not sure that's best I also forgot to drive to the five in the 210 and the first 205. I also missed two reps behind me. Re thinking the Reeboks too. I might get a better bow but not sure it's stable enough for the grind. 205 warmup Definitely did not push back to my face enough Better but still

Strong ruckings

Image
  Really good one. Slept well, body wasn't too tight or stiff from yesterday and legs felt decent from the start then slipped into strong the last hour I do admit it was a little tedious today but that's the deal, two hours is two hours but it was great not to have tight quads or glutes or calves or shins 50 lb ruck' 12 laps 6 miles 5 squat stretches 2 hours ave speed 3.2 -3.8 BW 176.8 BF 14.0