215 press and 220 near miss, floor pushups, laterals

 This was a good one despite not making 220 and and having an iffy lockout on 215. The setup worked well and as usual I screwed something else up while trying to master the first part. But it worked well overall

I've got to lean back though at the sticking point and push myself away from the bar more because I keep trying to press the bar through the sticking point and it pushes it forward, and even if I make the lift it's not optimal at all

But I'm not laying back at the critical point and I've got to change that

Press

65 85 105 x 2

135 x 2
155 x 1
175 x 1 fast!
195 x 1 fast
205 x 1 FAST!

215 x 7/8 ( wasn't layed back enough)

But felt strong enough to go for 220 this is the second attempt of three

then 207.5 for a miss
205 x 1 but rough
200 x 1
190 x 1 x 2

then some light stuff experimenting with a mid range grip
95 135 185 190 x 1 x 2

Floor pushups
63
50 
triceps dead

one arm laterals 3 x 10/10 with 20's
bent laterals  3 x 10 with 20s

BW 176
BF 14.1

De load one arm swings 10 x 8/8, pistol practice, laterals

 Strong and easy workout. All systems go. went strongly but realized it was supposed to be a recovery workout

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5 
24 kg x 5/5 

32 kg x 8/8 x 10
160 rep
11,720 lbs

bad resolution from nicks phone for some reason

Pistol practice
set one : down two up one, switch repeat 4 x
set two : down two up one down on same leg, switch, repeat 3 x
set three:  same as set two

this is coming back and is definitely the correct choice of exercises

laterals/rear laterals
3 x 10/10  with 15s

BW 175.8
BF 14. ( bath)
W 57.2  cooler weather drinking less and sweating less since I switch to magnesium citrate from the ZMA. I wasn't tolerating either the B6 or the trytophan precursor in it anymore.
Sleeping SO much  better with the Calm before bed now

Strong Ruck!

 

Really really solid one today.Legs loose and lungs open, Just strong

Using new iPhone mobility data

6 laps

3.1 miles

Step length

29.1 in

Walking asymmetry 0 % !! that's crazy good

Walking speed

3.5 mph. 17 min miles/ that makes me happy

top speed 3.9 mph

BW 175.8

BF 13.7

175/185 lb press practice( reverse lumbo pelvic rhythm) 24 kg speed swings, wt pushups

 This was great. Everything fell into place and I think I discoved the real key to my setup- lumbo pelvic rhythm- in reverse!

On my normal lumbo pelvic rhythm if I lean forward even 5 degrees my hips go back. normal is no hip hinge til 45 deg! But lower back injury changes that and mine is what it is. Once I figured that out I stopped trying to sit back to hinge on my swings and deads but lean forwards til the hinge happend.

And I think the same is true, but in reverse with my layback in the press. I've been trying to set up with my hips first as the base and then lay back on that base. BUT after seeing last weeks 215 presses and realizing I have to layback and then get my hips forward was a game changer

SO I did it today and it worked great.. Unrack the bar,then lay back from the T spine UNTIL the hips load ( the equivalent of the hinge) and THEN lock then in then press

Worked great

It was so much more precise and I didn't even realize about the reverse LPR until after the workout was over, But I did know I had to lay back first and now it should be even easier

Press

135 x 2

155 x 1

175 x 2 x 4
185 x 2 x 4

24 kg swing

5 sets of 8/8  solid

wt pushups

BW x  10

53 x 10 x 3

BW 176.4

BF 13.7

this could be the real setup I've been looking for!

215 x 1 205 x 1 x 5 press , floor pushups and laterals

 The rebound continues as well as the best sleep I've had in a long time. It has to be the switch  to Natural Calm magnesium instead of the ZMA. I've added zinc picolinate into the mix to make up for the loss from the ZMA and took that with morning vits herbs and protein drink. It also has 800 mg quercetin and have to say I felt great all morning. Very clear with great blood sugar 

Mainly it's the sleep I'm betting. Nothing more important

this went well and I'm pleased with how the first real heavy day with this new technique went. It didn't go perfectly but I clearly  see where I did the technique wrong on the misses and how easily it went when I did the technique right on the 215 and 205 at the end

On the misses I got tight with my hips forward but didn't lay back enough  with the upper back and that made all the difference. the latter is what puts me in a more decline position. the former a more incline press,which much weaker

I've been thinking this is a standing incline press but it's really a standing DECLINE I think I just had a revelation here!

Its pretty clear from this comparison of the two

But I felt strong, the bar felt light in my hands I felt mentally calm and collected, what a great press day to go with that fantastic ruck yesterday!
What a difference from that clusterfuck of last week

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 A bit slow. tried too hard to not shove it
205 x 1 outstanding
215 x Miss
215 x Miss above 
215 x 1
205 x 1 x 5 video is last set
felt so good

Floor pushups
63 x 2 very strong but kicked my ass
31 x 1 lol

one arm laterals
3 x 10/10 w 20s
bent laterals
3 x 10 with 20

BW 174.4
BF 14.1

Fast and loose strong ruck!

 

Man this was the best ruck I've had in ages and it came out of nowhere. But it was great. Legs were not sore, supple and strong. Everything was good. Lungs took their usually time to open but then were great. 
Air cool and decently crisp and I had a stride

48lb ruck

12 laps

1:55 min

12,658 steps

3 squat stretches ( feeling too good to stop. although I did unload the pack on the bench 3 times for 30 seconds to unload my upper back,which felt surprisingly normal)

5.7 miles

Last mile 14:40

BW 173.8

BF 14.1

60 and 68 kg One arm swings, pistol practice, double side laterals

 Have to say I was nervous for this one. Left levator scap tightened up just enough yesterday to feel it and some cervical shit I wasn't happy with. 95% better but 5% can be a lot, especially with lower backs and necks

Again, I was hoping the swings would reset things but 60 kg? or 68? Not sure what would happen but wouldn't know til I put hands on bell. Trap was tight at 16 kg and really didn't loosen til 48 kg! I realized I had to hinge back more and squat less on initial move and I couldn't even feel the trap! SO that's what I did and it worked great!

And all the huge amount of work for the trap tired it out enough so that it overwhelmed the tension and it let go!

One arm swing

16 kg x 5/5  x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36  kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 ( starting starting with just left arm at set 5 it was transfer that was dicey)
68 kg x 5/5 x 3 sets
 all good except on second of second set ( video one) where because I was hinging more than usual I scooped a little but and lost my right lower back tightness a little and felt it. It came back
wasn't sure I should do the last set but back felt ok and I wanted to leave on a good one
I did

Pistol Practice

decided the lunges were not getting my rec fem enough and that that was important so pistols came back in. started back easy
3 x 5/5/ bottoms up two hand spot

double laterals rear delts
3 x 10/10 with 15

kept neck in extension
BW 173.8
BF 13.5 ( bath)
W 57.5