40 kg One Arm Swing 10x10/10,barbell hacks, wt pushups, rear delts

This was both strong and hard today. Very strong reps, every rep of every set was like this in the video ( this is set 6) but it really got the heart going! Recovery between sets was pretty good but man it was hard to push through the haze of it.

This is HardStyle.

When the bell feels light you just swing it that much harder and faster so even when you're stronger it never really feels easier, lol!

We didn't rush the rest periods ( there were three of us) but we didn't dally, either. We were working .

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs
RPE 7.5

Barbell hacks
95 x 8
115 x7
135 x 7
145 x 7

I love these SO much better than regular DL's :)

Wt Pushups
bw x 10
53 x 10 x 3 all reps paused

Hard today. Shoulders were tired but the joint felt fine

rear delts
3 sets of 12 with 20 lbs

strong

BW 169.6
BF 10.8 !!
W 58.2

not bad. we'll see what it is Monday :)

datsit!

First Hot Ruck

85 Degrees today and handled it no problem.Good recovery from yesterday's training and ruck went well.

 Good sleep from last night always makes things better

45lb Ruck
6 laps
50 min ! ( fast)
RPE 6

right foot a bit off from the Danners and  talking on the phone during the ruck and not concentrating enough. Won't happen again

BW 170
BF 12.5
W 56.4


datsit

day off tomorrow gotta rest up for 200 40kg swings!

20 kg Speed swings 14 min, 105/115 Mil press 10 x 3,walking lunges, rear delts

This worked perfectly. Every rep was the same and every rep was good. NO balance problem or bar out if front. It was light but that hasn't stopped me from being out of position.

I went back and forth on the trigger.It felt good, then bad, then good. Then right. The key was resting the bar on my front delts and not my chest.It still will take more practice, but I know this is  my groove.
This is going to be a game changer. Mostly, it felt very natural to do as well as well as more orthopedically sound.

Speed was great as well as  bar path

First,

20 kg Speed swings
15:15 x 10 RPA
14 min
280 reps
12,320 lbs

this was solid. So much easier to control power and speed. This feels like the right weight for now. Hard but not too hard

I was VERY sore and tired this AM . Mainly in mid thoracic back something that's never sore but I never have pressed like this . And then squatted ,lol

SI joint was  bit 'talky' to me this AM. Got a very good roll and stretch out. TFL and adductors were very tight

Press
45 x 5
65 x 3
85 x 3
105 x 3 x 5
115 x 3 x 5 sets

just perfect. The key is the elbows in front of the bar in the rack. All else follows  effortlessly from that

Walking lunges
4 laps of 40 steps slowly

stronger than last week!

rear delts
 3 sets of 12 with 20

BW 169.8
BF 12.5
W 56.5

ruck up tomorrow

datsit

162.5 Military press 3x5,1x2,1x3, 175 Back squat x 5, floor pushups, crawls, side delts

Reverse engineering what the best do naturally. It's a primary principle of StrongFirst, and what I've been doing naturally (pun intended) since I started training in gymnastics at 14. All this means is that I've always looked to the hero's I admired and wanted to be like and tried to emulate what they did as much as possible. IF it fit me. If it didn't I'd try again but I got many many many answers to training and technique questions this way.

And, when I ignored it, ignored my instincts, as when I knew that wide stance, low bar squatting with a flat shoe was NOT my leverage or my strongest position ala WSB I ignored it and suffered because of it. I still did ok but I did not maximize my competition squat.

After I realized it, in the process of rehabbing my back herniation, I vowed never to ignore my instincts again. And I haven't although that doesn't mean each thing I come up with is THE solution. And as you fix one problem another invariably arises and needs to be addressed.

So it's gone with my  press. All the changes I have made in mechanics, grip and technique have worked. for awhile ( "everything works but nothing works forever" L Simmons ) but then created new issues for me to solve

Flexing my lats hard and driving the bar straight up worked great for my flat bench press, and, for awhile, ( quite awhile actually) for my press. But it has been more and more inconsistent with the big weights, the weights over 92%- the weights that count/

And, like sumo, it's all easy til it's heavy, I've found I can do many techniques with sub max weights only to have something give way when I max. I mean I've MADE progress but it's not right; it's not optimal and I know that. But I have to keep training to figure it out

Training is the source. So that's where i figure it out

So after watching and re watching all my PR press attempts and scouring the net for all great pressers I noticed something watching Dmitry Klokov's amazing press. When the bar is in the rack position his elbows are slightly in front of the bar. Not just under the bar. Not behind the bar. In front.

I've never considered that and have always tried to keep them directly under the bar in the rack

But using my lats, as a launch pad( which works brilliantly for the flat bench- which the OH is NOT- I just figure out) sometimes pulls my elbows BEHIND my torso! this helps the start but if I just keep pushing the bar in a straight line it goes forward! as it has been. especially with max weights!

So today's practice was to try to press like Klokov, and see what happens > I had planned to try 162.5 for 5x5 but have NO comfidence in any groove right now so I decided just to take a weight and see how this new technique felt when heavy

Klokov's press that convinced me


when the elbows start like that, I surmised, pushing straight up would let the bar drive up AND keep the elbows still under the bar at the sticking point.

I've never even considered this until just then.

 I have to say it worked WAY better than expected. I think this is it. The technique change that set up all the other working parts so do their job effortlessly. Losing grip contact with the bar has been an issue, especially with a max weight at the sticking point. today I found it was right there as I was under the bar at that sticking point for the first time ever

Same with glutes which would go loose at exactly the wrong time
Fixed.

Changes
Back to oly shoe
elbows forward on unracking, keep them there, reposition for each rep
head up but still looking forward
NO lat flex at start
close grip finger on start of smooth

warmups felt GREAT. Surprisingly great . and fast. I've always said the way to know if your technique is right for you is to see if you can do it fast. Can you jump at the top of your squat? Like that

My warmups felt fast. I was shocked but didn't want to get my hopes up

I did great but just got tired on the fourth set and mentally messed up
And my triceps got their ass kicked!

Speed day on wednesday will really be key for this new groove. I need time in grade for this new technique! But I think it will hold. Very confidant. I haven't known what to do. Now I do and can concentrate on just getting the groove stronger.

Mil Press
45 x 5
65 x 5
85 x 3
105 x 3
120 x 2
135 x 1
150 x 1 ( fast!)
162.5 x 5 x 3 sets
          x 2
          x 3
wow. I really feel this could be my technique.

Using the pressing lessons learned benching have gotten me this far. Now, it's time to learn to be an overhead presser. New world

back squat


Now when my press groove is as comfortable and solid as THIS  I will press over 200.
this was great. No problems, weight felt very light, Had to keep myself from going to 200. But don't be greedy!

45 x 5
95 x 5
135 x 5
155 x 5
175 x 5 ( SFL test weight  + 5)

Floor pushups
45 x 2 sets
40 x 1 set

surprisingly strong after all that press work

crawls
3 laps of 70 ft

side delts
3 x 15 with 15

BW 169.
BF 12.8
W 56.3

finally a day off tomorrow!

datsit

SolidRuck

Good one today. Not great as legs and glutes were heavy and tight at the start ( go figure :) ) but after 3 or so laps they actually opened up well and I had some decent speed. Couldn't go too fast or they would re tighten but all was well.
New gait held but I tried to think about it less, be less mechanical and just feel it. Worked fine. Foot pain was nil til last lap and it wasn't pain but fatigue. After two hours I'll take it. And now, as I write this 5 hours later no problem at all

Cool crisp and basically perfect rucking weather

50lb Ruck
12 laps
11 iso squats
2 hours on the nose

BW 168.4
BF 12.5
W 56.5

almost exactly as yesterday!

going to play with some new ideas on the press tomorrow and will probably take some singles to see how it holds up . This lift is like sumo, it's all easy til it's heavy

datsit

52 and 68 kg One Arm swings 5 x5/5, barbell hacks, wt pushups, rear delts

This was a very solid session. Grip on the 68 kg was as solid as it's ever been and I felt like I was really able to swing the bell instead of just holding onto a bucking bronco

The 52 kg was totally controllable. Just dont want to force the height but there's much more to come here. More backswing and that feels doable now

One arm Swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
52 kg x 5/5 x 5 ( 5820 lb)
68 kg x 5/5 x 5 (7500 lb)
13,320 lb total
100 reps




Barbell hacks
85 x 7
105 x 7
125 x 7
135 x 7
145 x 7

strong

Wt Pushups
bw x 10
53 x 10 paused  x 3

strong too. easier  than last week

Rear delts
3 x 12 with 20's

BW 168.4
BF  12.4
W 56.5

datsit

Best ruck in forever

And it almost didn't happen. I came home in a thunderstorm and decided to write off the ruck. Not worth it for an hour, so I sat down to start my meal AND it stopped!

So, I had to go.I had eaten a bit so I was no longer hangry and just got out in it to see what was going to happen.

And it was aweome. The new gait kicked in effortless and I cruised through all six laps

Unbroken.

Not a stop or a drop in stride or cadence.

I don't know the last time that happened. Or, if it has!

It was magical.

Especially with the cool, crisp air, and the thunder clouds looming overhead and all the nitrogen in the air it was amazing

45 lb ruck
6 laps unbroken
54 min total
RPE 4 !

BW 169.4
BF 13.3
W 55.5

awesome!

datsit

20 kg Speed swings 13 min, 120 lb Mil Press, walking lunges, side delts

Pretty beat up still today. Nothing tweaked just tired and too sore, no big surprises. But I needed to step back from the edge so I did. 20 kg swings instead of 24. It was a good choice

I chose the 24 kg bell for speed work when I was doing 10x10/10 with the 48 kg bell every week. I no longer am. Perhaps the 20 kg is a better choice  given the average loads I use each week. We'll see when I recover.

Plus, that was also when my main goal was the Sinister swing test, now it is the 200 lb press so the target has changed a lot

20 kg speed swings
15:15 x 10 rpa
13 min
260 reps
11,440 lbs moved
RPE 6.5

this felt perfect, hard but strong the whole way though and no double breathing or distress at all



Military press
 changes:
false grip one finger off knurl
on concrete not mat
bar a tad bit lower on chest to start

Felt good except my left bicep tendon was wonky and shoulders were tired. Didn't push too hard.
Changes felt good but I don't have the ideal height for unracking the bar but the more solid ground felt 'right'
false grip allowed me to really grip the bar the entire rep something that I've been loosing contact with occasionally on hard reps
Bar did not drift forward at all but it's light

really mentally focused on driving bar in a straight line off the chest and moving my torso back  to 'get out of the way'

another angle


Mil press
45 x 3
65 x 3
85 x 3
105 x 3
120 x 3 x 10 sets

Walking lunges
4 laps of 40 steps
leaned over leg a bit more felt more mobile this way. been staying too upright I think. Might be time for another lunge variation. I think I've burned this one out

Side delts
3 sets of 12 with 20

BW 171.6!!!
BF 12.5
W 56.6

1 pm
BW 170.2
BF 11.1

ruck up tomorrow!

datsit

167.5 Military press 3x4 PR, 162.5 Mil press,2x5,40 kg belt squat, 200 lb bench press, floor pushups, crawls, rear delt

What a freaking day! Felt good today, lower back 100% normal, a bit tired from the weekends workload but not bad at all. Slept well, etc. Thought the presses would go well. Wasn't sure of all sets of fives ( mainly because of groove, not strength).
Warmups went ok  but when I got to the work weight is was not solid groove at all. Spent way too much time bringing the bar back into me before being able to push up. Every rep was hard and only got 4 on first set.
Second was stronger groove but still only 4 reps. Had hope for 3rd but no.
Then, switched to oly shoes thinking that might help but only did 1/2 rep and realized that wasn't the problem
Back to vibrams  and THEN I realized I had MISLOADED THE DAMN BAR!!
to 167.5 !!!!
Idiot.
Fives instead of 2.5 lb plates
No wonder. I've only done 2.5 lbs more for doubles.

Then I felt better as it was a PR . but I was beat up from grinding.
But, back to 162.5 for two VERY tough sets of 5

THEN, strip weight back to 135 and play with false grip which seemed better

I also decided to not press on the mat, it might the real cause of my balance issues overhead. It doesn't feel too spongy but it is foam. Concrete next time and false grip

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
150 x 1 ( hard, out in front!)
167.5 x 4 x 3 sets ( big jump, too! )
162.5 x 5 x 2 sets
135 x 3 false grip
155 x 1 false
165 x 1 false grip. pretty decent groove



40 kg belt squat
4 sets of 12

wanted to give lower back a rest

Bench press
45 x 3
95 x 2
135 x 1
185 x 1
200 x 1


that was seriously easy. 215 at the cert no problem at all

floor pushups

2 sets of 40

crawls
3 sets of 70 ft fast

rear delts
3 sets of 15 with 20

love these!

BW 169.6
BF 12.8
W 56.1

off tomorrow I'm tired! those damn deadlifts. No matter the volume they always overwork my CNS!

datsit

Strong ruck

Had to skip Thursday ruck for work so I was a bit worried whether the rest would help me or de condition me.

Seems to have been neutral. Felt like normal. Right foot was fine and I literally didn't feel it til the last five minutes walk home from the park. The new gait was more automatic and smoother and it was good

My back was tight a bit upon awakening from the deads yesterday, which did have me worried, but moving about and some bodymaintenance shook it out quickly. I just can't tolerate much barbell work and I can't forget that. I will have to be very very careful as I approach this cert.

Calves were very tight when I started and it took an hour for them to loosen up! But, they did.

50 lb Ruck
2 hours
12 laps
11 iso squats stretches

BW 169.6
BF 13.1
W 56.1

ok 162.5 presses tomorrow. Still gotta stretch out more and prepare

datsit

48 kg One arm Swings 10 x 5x5,Deadlift to 325, weighted pushups,side laterals

This went well across the board. The swings were strong, the bell felt light, and the volume was basically easy. I actually had to remind myself that this used to be very very hard for me for any sets and reps; and controlled me more than I it.
Not anymore
We had been doing 10 reps per arm instead of 5x5 and actually I forgot til we were just about to start( thanks Nick :) ) and I didn't want to switch. Mentally I was into the dl anyway and didn't want to work too hard. Next week though. All ten reps on one arm and ten sets of that

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10 sets
100 reps
10,600 lbs

( video is tenth set )
Deadlift
135 x 3
225 x 2
275 x 1
295 x 1
315 x 1
325 x 1

Easy peasy. Felt great. Pulling this like an Olympic style clean deadlift, shoes and hook grip and all
Legs off the floor THEN finish with the hips. Back felt perfect. Have to remember though to REALLY lock in my lats before I pull



325


Weighted pushups
bw x 8 all paused reps
53 x 8 x 3 sets all paused

prepping for bench press work
super easy. Have to  go to tens next week

Side delts
3 x 12 with 20 lbs

this is starting to feel very strong now. It was heavy . should be every week workout soon

BW 169.6 !!
BF 11.0
W 57.8

salad AND stirfry cleaned things out. :)

datsit

24 kg speed swings 12 min, 120lb Mil press 10x3,walking lunges, rear delts

This was harder and easier, as I expected. It was easier mentally as 12 minutes is as close to a walk in the park with this protocol as can be. That's where things actually start to get hard for me
But knowing it's only twelve minutes I went out much harder than usual and that's always tough. Faster more powerful reps just tax you much more than going as hard as you can while simultaneously knowing you have to go a LONG TIME

So more hardstyle reps really got my HR and  respiration going.

24 kg speed swings
15:15 x 10 RPA
12 min
240 reps
12,720 lbs
RPE 8

Military press practice


trying to figure out how NOT to push the damn bar fowards and I think I figured it out! When I do my lat flexion some times it seems my elbows go behind the hands  and I lose that perpendicular forearm angle.

I have to compress the elbow straight down and not back at all so it's all drive under the bar
Here's another angle


10 sets of 3 with 120

will see how this works on Monday :)

Walking lunges
3 sets of 40 steps

hard today

rear delts
3 sets of 12 with 20 lbs


BW 170.8
BF 11.9 ( lowest it's been in the AM without a bath in months)
W 57.1

ok lets see if I can make my ruck tomorrow. Have to work extra late

datsit
dfq

PS Bench press!

In preparation for the SFL in May I did some benches at No Ex today. Just a few. I have to press 215 for a single for my strength test and it should be no problem but I haven't benched in 15 years! wow! that's a LONG time considering I competed for 13!

But it felt easy today. No problem at all
Flat back, medium grip with thumb over, took the weight out myself

bar x 5
95 x 2
115 x 2
135 x 1
155 x 1

felt just like a weighted pushup to the horizontal bar!

157.5 Military Press 5x5. Barbell squats 155x5 , floor pushups. crawls, side delts

And the beat goes on. Considering this was just 2.5 lbs ( which, in the pressing world can be monstrous!) under my all time best for 5x5 it was very strong. A few instance of balance issues ( lost glute tightness I think) but otherwise just solid

Also considering it was DST and I was up seriously early had an effect although it could have been a good one - I got to do the workout even earlier than usual.
Body felt good from this weekend and nothing special achey report. Energy felt decent all day, too

Mind was solid on the sets- almost no extra 'thinking' prior to the sets and I wasn't stalling at all. I was ready to go and get it done. Lots of confidence too, after that first set of five went well

Also took bigger jumps in the warmups. A bit tired of futzing around getting to these big weights. The fact that it was 70 degrees outside helped too ( still 42 in the garage though)

Military Press
45 x 5
65 x 5
85 x 3
108 x 2
135 x 1
157.5 x  5 x 5

fourth set ( balance issue one)


I think my elbows are starting to flare. But, all in all. VERY happy with this session. Next week is 162.5 for my all time PR and then, hopefully the week after that 165  for the goal weight!

Barbell back squat
45 x 5
95 x 5
135 x 5
155 x 5 x 2
 SO easy. Hardest thing is holding the bar on my back. It helps open up my shoulders but man it's still not comfortable



Floor pushups
3 sets of 42

surprisingly strong

Crawls
3 sets of 60 ft

Side delts
3 sets of 12 with 20
strongest this has felt at this weight

BW 170
BF 11.9
W 57.5

ok ready for a stretchout day

datsit
dfq

Strong Ruck, Gait technique held

 Daylight savings time didn't mess me up too badly today and the early start in the cool, almost dark was a nice change, actually.
My gait technique started out well and held up very very well until the last lap when I just got tired and it was harder to hold form

My right foot felt the best it has in weeks until that last lap too. but it's fine. This technique definitely applies a softer, more mechanically sound position as well.
Legs didn't feel heavy although it did take me four laps to warm up and get the concrete out

50 lb Ruck
12 laps
11 iso squat holds
1:53 min
RPE 7.7

BW 167.4 !!! ( where the hell did that come from?)
BF 12.7
W 57.4

we'll see tomorrow. Game plan is 157.5 for 5x5 in the press

datsit
dfq

44 kg One Arm Swings, barbell hacks, wt pushups, rear delts

Very very strong and powerful work today. The 44 felt and moved, like a 24 kg. Didn't even Feel heavy at all. this is a very good sign of progress. But thank god for 8's.  Cardio is another story. 8's are the perfect number for me vis a vis power and endurance

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15,520 lbs

 Barbell hacks
95 x 7
115 x 7
135 x 7
155 x 5

Wt Pushups
bw x 12
53 x 12 x 3

these were strong. too. done slower than last week

rear delts
3 sets of 12 with 20

really feeling this muscle work and get stronger. can't emphasize enough how important this and the side delt laterals are for shoulder stabilization

BW 169.6
BF 11.3
W 57.5

datsit
dfq

New Gait Pattern training ruck/ 45 lbs

this went very very well. I wasn't so sure it would hold up but it did. I started out a little too ''vertical" i.e not leaning into it ala Pose running but soon figured it out.  Even too vertical I could feel it was definitely the proper way to distribute weight for each step

My god why does no one ever talk about this? What a game changer. It's so evident during marching but I could never quite figure out the carryover to regular walking gait. Now I can. Wow

This solves so many different gait issues; shoulder/t spine rotation happens by itself (!), pelvic rotation as well, stride length becomes slightly shorter but turnover is faster, plus foot strike is softer.

By leaning into it as I went lap time definitely improved and overall speed was better. This will take practice as well as getting some serious miles behind the muscles involved to really train them but I know I'm on the right track!

45 lb ruck
6 laps
50 min !
no timed laps

BW 169
BF 12.7
W 56.5

datsit
dfq

24 kg speed swings 18 min, 115 military press, walking lunges, side delts

Everything feels fine I was just tired today. and sore. Nothing except still recovery from a very tough work weekend/ weeks worth of training.

I wasn't looking forward to 18 min of swings but it wasn't so bad at all. Just not the power output I was hoping for but I didn't die and I got my reps in ( almost all - had 4-5 sets of 9 instead of 10's)

24 kg speed swings
15:15 x 10 RPA
18 min
360 reps
19,080 lbs tonnage
RPE 8.75

tough one but not horrible. Lots of double breathing and probably skipped the last rep on 4 sets just due to being slow and not wanting to work into my rest period.

First day of the fan being on. So weird.. So cold in the mornings but downright hot in the afternoon. First time also the gym wasn't still an ice box at 1 pm

Military press


45 x 5
65 x 5
85 x 3
105 x 3
115 x 3 x 10 sets

these went much better than expected. Put my head back up but kept all the other changes and man they flew. Overhead position felt much better and closer to vertical
the weight, which is my test weight for SFL felt like a toy

Walking lunges
3 laps of 40 steps

just tired now

side laterals
3 sets of 10 with 15

BW 169.8
BF 12.7
W 56.5

actually looking forward to tomorrows ruck to try out the new gait pattern!

datsit
dfq

Military press 150 x 4x5,1x4, Barbell squats.floor pushups, crawls, rear delts

these went well and about as hard as I expected. Damn I hate fives. Fours are SO much easier and truth be told I don't know that fives are that important or that much better BUT it would feel like chickening out not to do them. They just suck

New technique held pretty well except that it still needs some fine tuning. I think looking up at the start will be better as it seems I am pushing bar around my chin early and that's not going to work. Flat shoes stay for sure as does close stance.
Launch technique as well

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
150 x 5 x 4 sets, 1 set of 4 ( too tired to grind )

135 x 1  x 2 sets ( done with head back-much better initial path all other things considered)

glad I didn't take 155! 165 will be MONSTROUS  for 5x5!

Back squats
45 x 5
95 x 5
135 x 5 x 3 sets

SO easy. way easier than last I did these. All those presses made me stronger



Floor pushups
2 sets of 40
1 set of 30

delts are TIRED!

Crawls
3 sets of 70 ft

Rear delts
3 sets of 12 with 20's

BW 169.2
BF 12.8
W 56.5

datsit!
dfq

Surprisingly strong ruck and gait breakthrough

I didn't expect this to go very well given how much volume we did yesterday. But it went great. Legs were loose and strong, the perfect combination, and while I didn't try to go very fast nothing locked up on me either

Really stretched my calves pre ruck and that seemed to help. Wore my old Salomon mid top boot as I expected it to be muddy but it wasn't. But I found that I think I prefer that height and weight boot. Next purchase but these should last at least two more years , lol.

Sand was soft though. just not muddy.

One thing I did seem to figure out, or, re remember was to shift my weight on each step more distinctly. Not quite David Wecks head over foot technique( that never got to feel natural no matter how much I tried although it did feel "right") but an actual shift into single leg stance more completely, AS the opposite leg went through swing phase.

It shortened my stride a bit but it seemed to help with a lot of things and my arches and mid metatarsal did as well. I think I've been overstriding and not shifting my pelvis enough. In fact I'm sure of it

The shift also reminds me of GS technique in the snatch where the opposite side to weight bearing is the 'drive' leg and then the shift over to support. Hard to describe but it is very similar. At least in  my mind

It really seemed to make a difference. All those marching with single leg pauses are paying off :)

50 lb Ruck
12 laps
1:57
11 isometric squat holds
No timed laps

PRE 6.5

BW 169.2
BF 13.1
W 55.6

Back to 5x5 presses tomorrow and some back squats as I start prep for the SFL cert in May

datsit
dfq

Master SFG

Very pleased to say that I've been re instated as a Master SFG by Pavel. I've been waiting for this for the last 16 months and couldn't be happier

You can go home again, it seems

And home is where the heart is and my heart, for sure, is Hardstyle.

It's been 15 years,more or less with Pavel and the RKC and StrongFirst and it's where I belong.

It's been one great Birthday week :)

                                               

                                         

                                           
                                         

40 kg One Arm Swing 10x10/10, Bar Deadlift 291 x 1 x 3 , wt pushups, side raises

very strong workout. Hard as hell but the power was very good throughout and my lungs held although it wasn't easy at all after each set. Especially after set five ,lol

But bell speed and height were as good as they've ever been for this weight and reps

One arm Swings
16 kg x 5/5 x 2
20 lg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 10/10 x 10
200 reps
17,600 lbs tonnage

RPE 7 but strong

Deadlifts
Now that the press goal was reached time to get ready for the SFL in May. Not going to DL each week but will do it more, probably ever 2-3

135 x 3
185 x 3
225 x 3
241 x 3
271 x 2
291 x 1  x 3 sets

Tried to do, basically, an olympic style clean dl. Wore my heels and got shoulder a bit over the bar more at the start. Initiated the lift with the legs, holding back angle constant, and then when the bar was at just above knees went into hip extension
No bloody shins and back felt great!


291 x 1 x 3



Wt pushups
bw x 12
53 x 12 x 3

harder than last week. steady tempo not slow. strong but the deads and swings worked me

laterals
3 sets of 15 with 15's


BW 169.4
BF 11.8
W 57.1

ok wet ruck tomorrow it looks like

datsit
dfq