fast ruck

Finally back to speed! Long ass day and week but I had to get this done. Felt great and as fast as ever! Hot too and that was no problem
Legs felt loose and fast

45 lb ruck
6 laps
50 min
RPE 6.5

BW 170.2
BF 14.0

datsit!

24 kg speed swings 14 min 8 rpa,11/2 press 107 lbs, walking lunges, laterals

Solid workout today. The eights are so much more workable than the tens but lately it seems like the handles on my very old DD bells are getting too smooth! I feel more of a grip challenge here lately than with the 60 kg swings!. Have to change out a bell and see if it makes a difference. weird.

24 kg swings
15:15 x 8 rpa
14 min
240 reps
12, 720 lbs
RPE 7.5

107 lb 1 1/2 press
45 x 5
65 x 5
85 x 3
107 x 3 1 1/2 x 10 sets ( one set of metric plates, lol )
these went very very well.had some video but lost it somehow?  no worries but the overhead position,and holds were my best ever.

Very happy with how my overhead position and mobility has improved! Too scared to try yet but if I can't hold a handstand now? lol I will do that again some time and this has got to carryover. Actually I think that being able to do and train the handstand again is what will take my press to the next level

Walking lunges
3 laps of 40 steps

many these are hard Always doing them when I'm tired, but they are needed

laterals
3 x 8/8 wth 15's
just beat

BW 170.4
BF 14.5 WTF??

can't wait to ruck tomorrow. missed last week and cut it short sunday. ready to ruck

175 lb Press 5 x 3 PR!!!,40 kg belt squat,floor pushups, laterals

Man this was a fantastic workout, and for no good reason as I was not feeling great at all , all morning. My neck was tight and I had headache and I really didn't expect much from the 175 except perhaps one set or maybe two

But ALL FIVE!  And with the strictest technique ever! Well to say I'm happy is a serious understatement!

The new technique worked perfectly and the pieces all blended well

I realized quickly that I had to get UNDER the bar much more on the walkout and that would solve a lot of problems and it did. The more I can walk out with the arch the less I have to layback prior to the launch. And the less internal bounce I need .

As evidenced by using almost none today. And the video above of the second set was not the best set. Each set thereafter got better.

I even got stuck a few part and managed to correct the bar path and make the rep. Not too long ago at all I would have missed those reps
SO I get under it more on the unracking.
Layback again and get elbows up
Just press
The arch pre contracts the lats so they're there when I'm really to press and there is no downward motion of the bar BUT the launch still has the help from tight lats

SWEET

Press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 2
175 x 3 x 5 !! all time PR. Never trained with this weight ever1

40 kg belt squats
12.14,16 20

strong but legs were tight and tired a bit

Floor pushups
55
55
45
these felt great! I hate having to do these stupid high reps but I now believe they are absolutely crucial to my pressing strength. strength endurance, and able to hold a grind.
even if not they're here to stay!

Laterals
20s x 3 x 8/8

BW 170.8
BF 13.5

rest day!

Shorter Ruck

Had a rare business meeting this morning early so I cut the ruck short by two laps.Things felt great though..10 laps in the ruck is the same as 8 reps in the swing, that sweet spot for effort and energy.
Quick and dirty
Cool ( actually cool, not just 'not warm' and overcast. Just how I like it!

45 lb ruck
10 laps
1:30 min
RPE 7

BW 170.2
BF 14.3 !! crazy
W 55 % also crazy as it wasn't hot yesterday AND I focused on hydrating. Strange. But again I feel lean and hard so .....

44 kg One Arm Swings 10 x 8/8, Kickstand squats,wt pushups,laterals

This went very well. Felt strong, rested in one piece, EXCEPT for some sore right side only abs! I took some photos on thursday ( instead of rucking )and did numerous sets of 32 kg one arm swings with my right side only AND I went barefoot instead of my Oly shoes and I was sore the next day. Sure shows you what muscles are working

My mind was focused and the bell felt light.

One Arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15.520 lbs
RPE 6.5

Kickstand squats
3 sets of 10/10
very slowly done with emphasis on stretched bottom position. Oly shoes worn

Wt pushups
bw x 10
53 x 10 x 3
arms and shoulders stiffer than usual ?

Laterals
20 lbs x 3 x 8/8

BW 170.6
BF 14 %
W 55 %
highest bodyfat recording in a long time but water is 5 clicks down, too. Feel very lean and hard though. I'll believe that and the mirror

datsit

24 kg Speed Swings 13 min 8 RPA, 105 lb 1/1/2 rep press,walking lunges, laterals

I was sore today!Didn't notice it til I started warmup up the swings and man I was sore everywhere, lol!

Nothing serious but just worked from Monday.It warmed up well though and 8's are still so much easier than 10's it's not funny. but it's perfect for right now. HR's up but not crazy and I can maximize power much better

24 kg speed swings
15:15
8 RPA
13 min
260 reps
13,780 lbs
RPE 7.5

1 1/2 rep presses
45 x 5
65 x 3
85 x 1 1/2 x 3
105 x 1 1/2 x 3 x 10 sets

these went great. solid emphasis on holds at top and control of the 1/2 rep negatives. half to really get under the weight on every walkout , especially the heavy ones. I can feel if I'm too upright on the walkout it's hard to reclaim it for the first layback, and that tends to push the bell forward more than back

Walking lunges
3 laps of 40

these were very hard. legs were tired and stiff. plus I was beat by now

laterals
3 x 10/10  with 15 lbs

sore too

BW 171.6
BF 12.3

ruck up tomorrow

datsit

170 lb Press 5 x 3 PR! 48 kg belt squats, floor pushups, laterals

This went as well as I could have hoped. Despite some mental laxity in warmups I felt strong and the groove went right from start to (almost) finish

Had more than a couple glitches on second reps ( going forward) but I could fix them and get back under the weight really well. Missed 190 after 15 pr reps but the groove was there. Just pooped Not discourage at all

Weight felt light across the board.Only mistake was not laying back quite far enough on SECOND reps which I fixed on third. Have to exaggerate more

Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 2
155 x 1
170 x 3 x 5 sets PR this used to be my PR weight for doubles
190 x 0
190 x 0

close


48 kg belt squats
12 ,14, 16, 20
strong
 some left leg pistol practice 4 reps with spot for balance. I should just leave this alone

Floor pushups
50
50
40

Triceps death. but I was happy to get 40 on the third set! thought it would be 20

laterals
3 x 10/10 with 15

BW 171.6
BF 13.5

oh well

datsit

Solid and steady ruck

Things went well again today. Legs started a bit tight but loosened up quickly. Started 15 min early and it was cooler and darker which always helps. Laps just blew by and I finished with a strong but slower than expected 7:00 last lap.

I felt so good on the lap I actually thought I had a chance at breaking 6:39  but then reality came to bear that last 1/4 lap

still finished 12 min or so early > not stopping for squats takes a little off that but my per lap pace is best in forever

12 laps
1:50
45 lbs
last lap 7:01
RPE 7

BW 170.4
BF 12.6

I'm actually gonna try a little to wake up below 170 tomorrow. we'll see how it goes

170 is the press weight tomorrow and looking for as many triples as possible

datsit

40 kg One arm swings 10 x 10/10, kickstand squats, wt pushups, laterals

Maybe it's because Mercury is no longer retrograde but I'm feeling much better these days. This was one of the strongest 40 kg sessions I've ever done
Everything felt good and went well
 Power speed and groove were all very solid

One Arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10 x 10/10

RPE 7

very solid

Kickstand squats
 3 sets of 10/10 ( in vibrams to work feet and ankle mobility more)

wt pushups
bw x 10
53 x 10  3

strong

laterals
3 x 8/8 with 20s

BW 170.2
BF 12.3

datsit

24 kg Speed swings 12 min 8 RPA, 105 lbs 1 1/2 Press,walking lunges laterals

Today was a good day, for a change. Energy was good, body was good and things moved well. Even speed swings which have been hell for the last month! 24 kg for 8's were so much easier than 20 kg for 10's!
Not sure if I'm just feeling better or the 2 extra reps per set really make THAT much difference?

Either way today was good and my overhead position in the press was literally the BEST it's been since I started pressing

Speed swings
15:15 x 8 RPA
24 kg
12 min
240 reps
12, 720 lbs

Next week is 13 minutes. A new approach to this, stay with the 24 for 8's and just go up one minute at a time until it gets onerous then recycle

1 1/2 Press
45 x 5
65 x 3
85 x 3
105 x 3 x 10 sets

SO GOOD! All the pieces fit together for a change AND Glenn suggested I hold the lockoutlonger which was a great idea
105 was the perfect weight too

Walking lunges

3 laps of 40

strong too

laterals
3 sets of 10/10 with 15

BW 170.8
BF 12.1

about time I got some decent freakin numbers here!

datsit

165 lb Press 3 x 5 ,185 x 1, 44 kg belt squat, floor pushups, laterals

This went well considering how tired I was today. Just not with it. Perhaps it was CNS fatigue  but I was just sluggish all day and extra caffeine didn't help so I know it wasn't 'normal' lol

Still strength and technique was very good and it held throughout all the sets and reps. Made a big jump from work weight of 165 to 185 and made it despite getting forward a bit but still got it. And my 190 attempt was actually spot on technique wise, but my triceps were just too tired! BUT, I made the correct corrections.

The three cues worked!
Lay back
Elbows up
Internal bounce

45 x 5
65 x 3
85 x 3
105 x 3
135 x 2 ( big jump)
150 x 1 belt
165 x 3 x 5 sets  very very strong. Ties PR for weight/reps although I've done 167.5 for 4 x 3 set sets as a misload
185 x 1 Not enough layback!
190 x 1 just tired now





44 kg belt squat
12, 14, 16 20

solid

Floor pushups
3 sets of 45 ! these were hard but solid. Held lockouts for last five reps of last set. done slowly too( last five)
the rest were as explosive as possible

Laterals
3 x 10/10 with 15s

BW 170.6
BF 11.8

datsit need a day off!

Hard Ruck

Yesterday's heavy and high volume workload got to me a little this morning. And rucking with Tracy who started out faster than I normally do didn't help things either. The first five laps were pretty rough although pretty fast
 after that my legs loosened up and the pace quickened even more but more easily. No timed laps today but we finished a full 15 min before the two hours. That's really fast

45 lb ruck
12 laps
1:45 min
RPE 8

BW 170
BF 12.5


Lets see what the press will be like tomorrow. 165 for  triples then 1-2 overload singles
See if remember the techniques

layback
elbows up
internal bounce

datsit

60 kg One Arm Swing ladder ( 5-6-7), Kickstand bw squats, wt pushups.laterals

 This took a lot of concentration as this is not exactly a comfortable and well honed weight for me. So , to take up the reps, well I had no idea how it would go. Would my grip hold, my transfer?

But all's well that ends well and this was pretty strong over. Plus I just love feel and design of this bell. It swings well and fits easy in the hand.

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
48 kg x 4/4
60 kg x 5/5
          x 6/6
          x 7/7  x 3 rounds
108 reps
14,256 lbs!!!

wow that adds up quick

things generally went well. I got caught off guard on one transfer but overall thing were in control and grip was strong

Kickstand squats


made this video for a friend who's been through TKR but it's a great exercise for everyone who  needs ( pun intended ) more ankle and knee mobility

4 sets of 10/10

Wt pushup
bw  x 10
53 x 10 x 3 
getting stronger again

laterals

20 lb x 3 x  8/8

BW 168.4 !!! WTF?
BF 12.5

this is crazy
and I'm eating way more of Tracy's homemade sourdough bread. Carbs are at their highest in a long time

datsit

Hot and fast ruck

After some nice cooler temps it was back into the '90's at 1 pm today and the air was dead. No matter my legs are feeling great these days and are loose from the beginning. And 45 lbs is not 50. Just like the 20 kg is way lighter than the 24!
No matter it's all about the right weight not heavy or light. Right

Triceps are in fact feeling the 1 1/2 rep presses yesterday, but in a good way. Not too tight.  This will be a good special exercise for me. my first after 5 years of pressing :)

45 lb ruck
6 laps
55 min
RPE 6

BW 171.2
BF 13.0

datsit

20 kg speed swings 15 min 10 RPA,117lb press 1 1/2 rep scheme,walking lunges, laterals

This was a tough one. Just a wee bit knackered when it came to the swings but I got them done. with great effort but they all go done.

And the new press special exercise for my press , a 1 and 1/2 rep to help learn, reinforce and strengthen the lockout position went better than expected. I can do it and I really like it.

20 kg speed swings
15:15 x 10 rpa
15 min
300 reps
13,200 rep lbs
RPE 8.25  pretty hard both mentally and physically - low energy

Going back to the 24 kg and 8 reps per set for a month.10's even at light weight just wear me down for some reason now.

1 1/2 Strict press
45 x 5
65 x 3
95 x 1 1/2 x 2
117 x 1 1/2 x 10 sets

this is going to help a lot I can tell.

Walking lunges
3 laps of 35 steps  ( had to alter course a bit=- tired here too)

laterals
15's x 3 x 10

BW 171.2
BF13.0

datsit

160 lb Press 5x 3, 180 x 1, 40 kg belt squats, floor pushups, laterals

This started out for shit then actually got good. More life distractions tugging at my mental focus and then feeling completely lost in the new rack trying to solve a problem I thought I already solved got me very frustrated fast at the start of this workout

Worked up to 155 in the new rack, then, feeling really disoriented, switched back to the old rack and tried both my old oly shoes and then combat boots which felt wrong immediately. back to the old shoes, the old rack and the old press technique. Then I settled down and actually got a workout in. I just have to accept that in order to not miss the max weight out in front I just have to be strong enough to counter my lack of ROM, just as I have with each max weight I've done from 160 - 195.

They all missed out in front at first til I fixed it. 200 will have to be the same because all the stuff I've been doing feels right and natural. I just have to get better at it. Also, knowing the floor is 1/2 inch inclined just means I have to set the counterbalance for that right from the start. I didn't know that before so I couldn't compensate purposely. Now, I can. i.e, lean back more from the start.

Also I like this days work pattern
5 sets of 3 then some heavy singles
Really warmed up but not too much but the kinks are worked out of the groove. Just 1-2 singles

Also, on Wednesdays instead of light day that works my strong part( my fast start) I will try one rep then 2-3 lockouts from the top of my head level.
This should be interesting but it's the weak link so why not?

Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
155 x 1 ( hard- new rack)
135 x 1 (  old rack)
135 x 1 combat boots
155 x 1 (  old rack oly shoes)
160 x 3 x 5 sets
170 x 1
180 x 1 very very strong


40 kg  belt squats
12, 14, 16, 18

opening up my tibialis posterior and soleus made the knee ache go away

floor pushups
43
43
35

here I need to focus on the last five reps, at whatever rep count I'm at, for a full lockout and flex/hold to work the finish of the press!

SO
1) New training protocol for heavy
2) new protocol for light day
3) new pushup lockout technique


laterals
3 x 8/8 with 20's

BW 171.
BF 12.5

datsit. good revelations today

Picture of Daytona beach at sunrise by Fred Pettee

Fast ruck

Oh SO CLOSE. If I known I was that close I could have shaved  three more seconds off this number and gotten 6:38! But it's very telling I could be that fast, again, at the end of 12 laps.

Seems like the shoe choice was the correct one
these

 Even after yesterdays recent pr workload with the 48 my legs felt pretty decent starting out and warmed up even more at lap 4

finished 12 minutes early so that was nice too

45 lb ruck
12 laps
1:49
Last lap = 6:41

BW 170.2 ! not bad
BF 12.9 not bad either

first real press workout tomorrow in the new rack
will leave heels on soas not to change all the variables at once and see if it makes a difference

dastit

48 kg One Arm Swings rep ladder 5-10,kickstand squats, wt pushups,laterals

This went very very well. I felt strong and wanted a challenge so I decided on a rep ladder from 5-10 per arm. haven't done more than 5 reps per arm in this weight forever( with a switch) so I didn't know how it would go.
As usual the athletic hinge saved the day. Don't know how I survived before I figured this out.

All the load is on the legs and hips, not my back

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 5/5
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5
          x 6/6
          x 7/7
          x 8/8
          x 9/9
          x 10/10
          x 5/5
          x 6/6
          x 7/7
126 reps
13, 356 lbs

finished very strong and could have done another set but truth is still that's all good up to 8/8, after that it always gets hard on the second arm
16 reps is perfect.
20 sucks lol

Kickstand squats ( BW)
4 sets of 10/10

jesus this kicked my legs' ass! perfect focus on both ankle and knee flexion. great quad work and knees were very happy

Wt pushups
bw  x 10
53 x 10 x 3

definitely have lost some strength here

laterals
3 sets of 8/8 with 20s

BW 169.8 !! shocker
BF 13.6

datsit

Another fast, loose and hot, ruck

Legs are really coming along. This went very very well. Mid eighties at 2 pm in a fasted state and still came in almost 12 min ahead of time! Legs just feel good. The shoe difference is unbelievable!

45 lb ruck
6 laps
48 min
RPE 6


Getting into the flow of it much faster than ever. Again, I feel like I did when I was a runner. Never thought I'd feel this again

BW 170.2 ? !
BF 13.5

I'll take it!

20 kg speed swings 14 min 10 RPA, Press speed and some weight,walking lunges, laterals

Glenn has to take some time off overhead press so I get the rack with the only flat spot in the whole gym that's not on a platform. How exciting but very disorienting. I had all kinks rolled out of the other spot and setup and now it's time to start over. Again, disorienting but it was ok, I got somewhat figured out by the end

20 kg speed swings
15:15 x 10 RPA
14 min
280 reps
12,320 lbs tonnage
RPE 7

this was not bad although again, many distractions coming in as well as in the gym. Just no flow at all but the weight was light, the reps pretty powerful, wind fine and back no issues either. All good

Press
45 x 5
65 x 3
85 x 3
105 x 3
115 x 3 x 5
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3 ( above video)



finally decided on a line of site, the horizon of the ceiling!  but it was consistent. Was wearing oly shoes. next week combat boots- slightly flatter , about a .5" inch drop

Walking lunges
4 laps of 40

decent for a change

laterals
3 sets of 8/8 with 20's

decent too

BW 171.2
BF 13.9 !!

what's that about?