40 kg One Arm Swings 10x10/10, Wt pushups, laterals

The hardest workout of the cycle( now that I've gone back to ten reps per side!) kicked my ass a bit today but it got done,
What's so hard is not just getting the reps in but trying, really trying, to create and maintain maximum power output for every rep of every set.It just drains the muscle so fast, those last 5 reps of the second arm

But at least I can do it again and not actually die :)

One arm swings
16 kg x 5/5
20 kg 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 sets
200 reps
17,600 lbs
RPE 8.5

still had some decent legs at the end and they were the most pumped and tired bodypart which is exactly what I want

Wt parallel pushups
bw x 8
53 x 5 x 3

resting up a bit for another heavy press day on wed

Laterals
3 x 8/8 with 15's

BW 174.6
BF 13.9

Backwards ruck

Started off pretty sluggish today even though I felt good getting up. It took about an hour and the legs got loose, the lungs opened up as did my pace. Ruck did not feel heavy but legs did for awhile. I guess those pistols did more than I thought

48 lb ruck
12 laps
8 squat stretches
RPE 8/7
1:55 min

BW 174
BF 14.1

220 miss x 3, 205 x 1 x 5,pistol practice,Incline pushups

It's said you either win or you learn. I learned a bit more today. I should have been more worried as I felt so good going into the workout but I thought it would a stronger day than this. But I figured out ( at the end of the workout, as is always the case) the last flaw in my technique and that would be well worth missing 100 kg again.

It was seriously cold in the garage today too ( 36 deg) but I can't say that hurt me much. I was well warmed up and had plenty of layers on

warmups went great and I was intent on driving the bar from the start from the shoulders, as I learned last time as well as pre tensing my arms and upper back as I decided to do. that felt great and the reps in the warmup followed a perfect line to lockout

It's all easy 'til it's heavy though

Press
65, 85 105 x 3
135  x 2
155 x 1
175 x 1 Fast!
195 x 1 fast!
205 x 1 SLOW
   this gave me pause. It locked out but very slowly. Not a good sign.  But I said fuck it and put 220 on the bar
220 x X  x 3 singles  Fuck
205 x 1 x 5 singles decent. How crazy is that


THEN I realized that one very possible cause of the bar going forwards at sticking point is when I mentally switch to using triceps for the lockout and STOP thinking of driving with the shoulders! the triceps extend the arm and the bar and if the shoulders are not continuing shoulder flexion the tri's will take over and push the bar forwards. Which is exactly what seems to be happening
So I lowered the weight to 190 and focused on shoulder drive through the whole rep but especially the sticking point
It moved perfectly in the line I wanted!
Went to 195 and the same thing!


I've been thinking of this as a vertical bench press and that worked for a long time, but now the shoulders are the limiting factor and I have to drive the bar back and up with them more than anything!

I might actually take another max on Wednesday. We'll see

But this changes things:

Subbing out floor pushups ( which have been for triceps for lockout) with seated plate raises ( an old WSB favorite assistance move of mine ) to strengthen shoulder flexion from start to finish, After pistols on Sat. I'll keep the weighted pushups in the mix on Wednesdays

But the main difference will be mental, my new intent. And seeing this as a shoulder move not a triceps one

This could be a game changer

Also: perhaps wrap my thumbs again to enhance shoulder involvement  and go back to the low heeled lifting shoe ( going flat was to fix the problem caused by pushing the bar forward. ) we'll see too

Pistol practice
4 sets of 2-3 last set free
decent but legs tired

Incline pushups
3 x 35

BW 173.2
BF 12.2
W 58.4

Thursday ruck

 Could definitely feel the effect of not rucking last Sunday. Legs and hips felt with 50lb weight more than usual but it was fine. Just had to put my head down and go
Finished feeling better than I started and that's always good

48 lb ruck
6 laps
55 min
RPE  8

BW 173.2
BF 15.4!
W 56 .2


definitely eating lower carb but that's a low water number :(

135-180 5 rep ladder PR, 24 kg snatch 5x5, laterals

Finally! The fourth time is the charm. And it was so easy. the whole workout. Weird. I just got the feel of it and the groove was perfectly consistent on all five sets.
I did feel like it started going really well on the third sets with 155 as I really took the weight off the rack with my arms and upper back and I now think that made a difference.

Perhaps I've been too obsessed with the lower body and have not been using my arms enough! Not enough successive induction for my upper back and pre tensing with the arms and shoulders on the unracking

whatever I did everything felt much lighter although I was light ( 172.6 at workout start) and my bicep tendon was wonky. it was going in and out all day

Press
65, 85 105 x 3

135 x 3 ( made a mistake)
145 x 5
155 x 5
165 x 5
180 x 5 ALL time PR

24 kg snatch
5x5
these felt strong. really using more of a jump style and placing the bell down and not back so much on the downswing. feels much more natural, safer and stronger

laterals
3 x 10/10 with 15s

BW 173.4
BF 15,
W 56.4

60 and 68 kg One arm swing PR, weighted pushups, laterals

Great workout today!  These weights felt as good as they ever have. Grip was the strongest and I got transfers on all three set with the 68 kg for the first time ever. Very happy with this and form held well on all sets.

One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7  70 reps 9240 lbs
68 kg x 5/5 x 3 sets 30 reps 4500 lbs
100 reps
13,740 lbs



Weighted parallel bar pushup
bw x 10
53 x 10
85 x 10 x 2

Laterals
3 x 8/8 with 20s

BW 174.4
BF 14.1

Fast walk in the rain

No ruck today,too much rain and I didn't want to deal with a wet ruck so I decided to just go for walk! Man it felt light and fast and nice. Seemed like I was walking much fast but last lap time was not that great 7:10 or so compared to all time best of 6:39 but I was going longer way, all side walk, to avoid the mud

But I'm sure it was a 15 min per mile pace. Felt very fun but these short legs can only rotate so fast unless I run

No ruck ruck
6 laps
55 min
RPE 4

BW 172.6!!
BF 14.5

220 lb press attempt ( closest!) 210 x 1 x 3. First Free Pistols,incl pushups

This was SOOOOOO CLOOOOSE! Just lost my balance at the top for some reason but it was a solid attempt. It was my second attempt. the first I just didn't attack enough. But this was good. Just a little bit tighter. My third attempt was a no go, went about 1/2 way. Just tired

But then three singles with 210 as the down sets and could have done a 4th


then onto pistols

self spot
3/3
3/3
then spot with Nick and take away hands at bottom
2/2

then No Spot
2/2


Incl Pushups
35
35
30

Like these. TONS of upper pec

BW 173.6
BF 12.2 ( bath)
W 58.2

135-180 weight ladder 4x5 ,1x4!!! 20 kg kb snatch, laterals

I can't believe I missed this again! I really thought I was going to get it , even though I was pretty tired and a bit flat  for the training. The combo of the 100kg attempt and the ruck then 48kg swings and playing around on the chin bar yesterday ( and no, I still can't tolerate pullups! as evidence by my left levator scap, first rib and lat being jacked last night and today) should be enough of a reason and I was just a bit sore and tired.
Not great sleep last night because the lev scap too

But I can see from the video that I did NOT bring the bar low enough on the fifth rep and that loaded my tri's more than the delts and that's what pushed it forward!
BUT I now KNOW I have to get a great delt stretch before I press or my tri's will take over.

And that is food for much thought

Plus , the damn breathing. Five reps is just sucked for breath work. It's that more than anything else. Holding the breath doesn't work and when to breathe? and when you do you always lose some tension.

After I get the 180 for five I will come up with another strategy. Maybe multiple single with med weight ala wsb dl speed work. OR go to fours.

Press
65,85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
180 x 4

20 kg snatch
5 x 5/5

good weight choice today

laterals
3 x 10/10 wth 15s

BW 174.6 !
BF 13.7
W 57.4

48 kg One arm swings 10 x 6/6, wt pushups, laterals

Solid work today if a bit distracted. Solo training and pretty fast pace between sets. Technique felt good but not as good of height on swing, especially right side as I hoped. Did not feel particularly heavy just didn't get the power generated.

Lungs felt pretty excellent and recovery between sets was as good as it's been

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
32 kg x 4/4
36 kg  x 3/3
40 kg x 3/3
48 kg x 6/6 x 10
160 reps
16, 960 lbs
RPE 7.5

Wt pushups
bw x 10
53 x 8
85 x 8, 10

Laterals
3 x 8/8 with 20

BW 174.5 !
BF 14.0

Sunday Ruck

Pretty decent one! Started out a bit slow but warmed up quickly ( as it was cold out,lol) and legs,which were tight at the start loosened up fast and the overall pace was solid. Lungs and legs felt good.

Seems like my overall "leg" base is getting more solid all the time

48 lb ruck
12 laps
8 iso squats ( for the stretchout)
1:55 min

RPE 8

BW 174.2
BF 14.3

100 kg Press Attempt, 207.5 press x 1 x 5 PR,pistol practice, Decline pushups

Hell I almost got this on first sight! I actually thought I was going to then I ran out of air, shifted and lost the bar position! BUT very very very happy with this attempt! I was in the groove and all the technical changes I've made worked!

As I set back on my heels and tried to pre load the body I also consciously tried to load the anterior part of my body- create a "sling" of tension in the front of my body and it seemed to help me maintain my arch as well as help initiate the lift. Especially if I'm patient in the setup

Only this one attempt. I was satisfied that I had done my best and there was nothing to fix , plus I had more work to do sub max

SO I put 207.5 on the bar and did 5 almost freakin perfect singles!
You can really see the sling here



Press
65 85 105  x3
135 x 2
155 x 1
175 x 1
195 x 1 fast!
205 x 1 fast also!
220 x X
207.5 x 1 x 5 PR

Pistol practice
4 sets of 4/4
 got to start playing with letting go of hand support in bottom. it's time
as strong as ever

Decline Pushups
feet on 15" bench 30
feet on 21" bench 3 x 2 sets

these were good! the higher bench really nailed my upper pecs and that's right where I feel it at the sticking point and the lockout of the standing press.
Much less triceps but I can get that on  Wednesday


BW 173.4
BF 12.7
W 58.1

Thursday ruck

Solid ruck today. Cool and overcast and was listening to the Rogan podcast with Pavel on it so the time went very quickly
Plus, Pavel gave me a very nice shout out which really was cool

48 lb Ruck
6 laps
60 min
RPE 7

BW 173.8
BF 13.1 !

Standing press 135 -180 x 4, 24 kg snatch, laterals

Thought this was going to be easier. Perhaps I took it too casually but I only got 4 again with 180 on my last set. Tried it again and got 3. Just fatigued.

I think while I used the right groove and timing I failed to activate my upper back muscles as I initiated the press with the shoulders and just overloaded them. I deleted the video so I can't really see ( I was pissed) but I'm pretty sure that's what it is.

The shoulders were Dominata and I forgot to balance it out with the back. So many damn things to think about in this lift! lol

But the first four sets were perfect, if in slow motion a bit because they felt so light!Set up felt great, grooves on all the reps were perfect and then when I hit 180 it got heavy and I lost the balanced focused.

First three reps were solid but fourth got out in front. Saved it  but it was a lot of work and it cost me. Actually thought I would get five on my sixth set but fatigue and too much shoulder isolation in the move said otherwise.

Plus didn't sleep well and pretty 'flat' overall

Press
65,85, 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
180 x 4
180 x 3

Kb Snatch
16 kg  5/5
24 kg x  5/5 x 5

felt fast and easy

Pistols
3 sets of 4/4

Laterals
15's x 10/10 x 3

BW 173
BF 14.1

Key Cues for the press

toes to unrack
then on heels
wait before press
tense upper back
shoulder drive
heels at sticking point

44 kg One arm swings 10 x 7/7. weighted pushups, laterals

Was worried about this a bit as my legs were tight all morning but I got a full stretchout and that helped a ton. Workout was strong though, both legs and lungs and the grip was solid as well

One arm swings
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 3/3
36 kg x 3/3
44 kg x 7/7 x 10
140 reps
13, 580 lbs

Wt parallel bar pushups
bw x 10
53 x 8
85 x 8, 10

strong!

Laterals
3 x 8/8 with 20's

BW 173.4
BF 14.4

Heavy legs ruck

This started off well and got very hard quickly. Just not a lot of gas in the tank and being so pumped from yesterdays big PR  could have had something to do with it. But glutes were super tight and legs just felt heavy

Perhaps the pistol work did more damage than I thought

Plus it was humid and muggy out and rained on me sporadically. All in all just a lot of work no joy :)

But it got done and the total time wasn't bad either

48 lb ruck
12 laps
4 squat stretches ( feeling tight)
1:50
RPE 8.5

BW 172.6
BF 12.5
W 58.2

215 lb Press x 1 !!! PR, pistol practice floor pushups pr

THIS WENT FREAKIN GREAT. Just one little hiccup in the warmup at 195 that I missed just being really lackadaisical with it but then crushed it when I took it over. Then went right to 205 and made it first attempt! Then right to the above 215 and made it too on first attempt. Which is a first!

then down to 205 for FIVE SINGLES! Which I now feel like I can do anytime. That's amazing in itself


Press
65, 85, 105 x 3
135 x 2
155 x 1
175 x 1
195 x X
195 x 1
205 x 1
215 x 1 PR
205 x 1 x 5 (ties pr)

Pistols
3x3
4/4
4/4
5/5

feel great and balance in bottom position improving ever so slightly each time

Floor Pushups
3 sets of 57! PR

completely surprised I got the third set


BW 173..8
BF 12.9 Post bath

Thursday ruck

Very nice ruck. Feels like I  might finally be getting some "legs" back, where the base is solid enough that unless I push harder than normal they will do as I ask strongly. Hell, it's only been six years of straight rucking. But it was also 20 years of no walking by any real assessment before that so that might not be an unreasonable time to get some basic GPP back.

Plus, the first few years were pretty much basic rehab and not training.

But it was decent. Cool breeze, overcast 60 degrees. Perfect

48 lb ruck
6 laps
50 min
RPE 6.5

BW 173.6
BF 14.4

135-180 x 4 press,24 kg kb snatch, laterals

This went better than expected after not alot of sleep last night. Had a coffee at 11 or so and that didn't work at all. Especially on a non training day. Went to bed on time just didn't fall asleep fast enough

But it went great, got a solid warmup in and the next elbow focus technique work seemed to help a ton,especially combined with the new pause in the set up. Hope this makes the big difference on Saturday again too with 215

Press
65 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 4 ( was mistakenly going for five thinking I hadn't done it yet. wrong. but lost my balance on rep five and dropped it. then checked the blog and realized I need to do 4 with 180. it went great and I could have done 5
Next week
This is good because I think  a real need, a key, is to build more static strength in the rack position. Might even need to add rack walkouts/hold. But for now more time in the setups and less worrying about being fast/accelerating all the time. More focus on the big grind.

Snatch
16 x 5/5
20 x 3/3
24 x 5/5 x 5

the new technique worked very well too. Maintain front foot pressure AT ALL TIMES and swing the bell more DOWN than BACK. Much more like an Oly  jump but still with some backswing. Puts way more pressure on my legs which is what I want

Laterals
3 x 8/8 w 20's

BW 174.2 !!!
BF 14.1

40 kg One Arm Swings 10 x 10/10, wt pushups, laterals

This was a monster. That I  handled no problem. But I sure as hell did not want to do it. haven't done this workload in months and months. perhaps a year. But it's time because I do want to step up the conditioning just a bit now and this will surely do it.

I just have to keep reminding myself I did 17 workouts of 200 reps with the 48 a few years ago, this should be easy. I'm just being lazy. But it got done today and it wasn't that bad. Really

Legs were just tired yesterday on the ruck and even more so on this workout but it was still strong and safe. Just more. Still amazing to me what a measly 4 reps per set can feel like. And how much harder it can make it

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 10/10 x 10
17,600 lbs
200 reps

RPE 8

Wt parallel bar pushups
bw x 10
53 x 10
85 lbs x 8 x 2

strong

Laterals
3 x 8/8 with 15s'

BW 173,6
BF 14.5

Short Thursday and fast Sunday ruck report

Thursday

Got it done but got commandeered mid ruck to help some people in the park and ended up cutting the ruck short buy ten minutes but I got my good deed for the day in instead

48 lb ruck
5 laps
50 min

Sunday
 Wasn't sure if I was going to get anything in at all giving the weather- severe rain and cold but the skies parted for me for a bit and I actually got all twelve laps in. In record time too! Tracy walked with me and she kept the pace up (no ruck for her though :) )

48 lb Ruck
12 laps
1:45 min!
RPE 1st hour 9 2nd hour 7.5

took awhile for the legs to loosen up- those pistols got the legs very well yesterday- but they did and the last half was very quick and loose

BW 173.4
BF 14.5

215x X twice,205 x 1 x 3 Press, pistol practice, floor pushups 3x 56 pr

SO CLOSE! More experiments with the warmup and technique, for the upper body held, but lost heel drive and more importantly think I really figured out what is wrong with my start

Felt VERY VERY good on warmups. Groove felt perfect up to 195 which was  easily the best rep with it I have ever done. Nice straight line and fast. Jumped right to 205 which I fast started and pushed forward. Didn't fight it at all as I wanted to say it for the 215

Felt confident and jumped right to 215 anyway. Pretty much the same as in the above video but not as good. Still fast started the start and it got wobbly. Way too much emphasis on the press and not the heels and that's where the wobble came from. Fixed one problem and created another. BUT this is the first time I did fix that push forward problem with 215.

then down to 205 for 3 singles


I have been trying to get some kind of momentum at the start and this is what is throwing my timing off and making me push the bar forward. And, the heavier it is the more anxious I am to get some speed and that just makes it worse.

On the first two sets with 205 I  unracked it, got back on my heels and -waited- just a bit before pressing. This really seemed to help except this above rep which just showed my fatigue.
But lesson learned.

Press
65. 85,105 x 3
155 x 1
175 x 1
185 x 1
195 x 1 FAST!
205 x X
215 x X x 2
205 x 1 x 3

Pistol Practice
4 sets of 5/5 ( starting from the top down now, no concentric start)
 still one pinky self spot. Have to think on this more how to transition

Floor pushups
3 x 56  PR!!

wouldn't not have bet I could get two sets much less three. Don't know where that came from except my ability to just get in happy place and let the stretch reflex do the work is much improved.

BW 173.6
BF 12.8 ( post bath)

135-180x 4 Press ( pr), 20 kg snatch, band rear delt

Felt really good going in and warmup and first main sets were excellent. Got distracted before the last set with silliness and it wasn't as good as it should have been but still a pr and still a solid groove
Very pleased with the workout

Press
65, 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
180 x 4 pr ( will get five next week)

20 kg snatch
5x5

did not feel like going to 24 after Monday's heavy swings

these were easy

Pistols
4 sets of 3-4

legs were still a bit sore too

BW 174.4 !!
BF 14.1

pre workout
174
12.8 ( bath)

60 and 68 kg One Arm Swings 10 x 5/5, wt pushups, laterals

This went GREAT! Best of all time, No grip problems with either the 60 or the 68 ( Onyx wraps aren't hurting ) great height on the 60 and decent on the 68 and transfers for all three sets with the 68 , a first

Plus body felt fine and wasn't scary. Transfered on the first set with 68 as the hike pass felt so strong

One arm swing
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 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 sets = 9240
68 kg x 4/4 x 3 sets = 3600
total =12,840
94 reps


Wt parallel bar pushup
bw  x 10
53 x 10
85 x 8 x 2 ! strong

Laterals
3 x 10/10 with 15s

BW 173.5
BF 14.2 ( 12.2 at 1pm after bath)

Sunday Ruck

Not bad just not easy. Legs were tight tired and sore from the pistols, I guess
still all 12 laps and a decent time, Just not easy

48 lb ruck
12 laps
1:50 min
RPE 8.5

BW 173.2
BF 13.7
W 57.8

212.5 PR Press,pistol practice, floor pushups

What a wild day! Woke up feeling really good and expecting a great result with 210. Wore the adidas 1/2 inch heel shoe and it didn't go as planned. SO, I switched after missing 210 twice to the vibrams added 2.5 lbs for a pr and made it!!

I figured if I was going to miss again I might as well attempt a pr!
Very happy. Now I know for sure the flat shoe is better. No more experimenting( except perhaps a wrestling shoe instead of vibrams)

Press
65, 85, 105 x 3
135 x 2
155 x 1 x 2
175 x 1 x 2
190 x 1
205 x 1 ( misloaded! thought I was putting on 200)
210 x X  x 2!!!
212.5 x 1PR!!
205 x 1 x 4 very strong except for this last set
I did 10 sets at 190 or above ( including misses)


Pistol practice
4 x 4/4 one finger spot

Pushups
56
56
50
getting better

BW 172.8
BF 11.9
W 58.8  ( post bath)

Fast and easy Thursday ruck

Couldn't believe how fast this ruck was! Perhaps the fastest and strongest overall I've had, no doubt for a thursday. I had to keep checking my watch and Ranger beads to make sure I hadn't messed up.
I took an extra serving of creatine by mistake the night before; I wonder if that had anything to do with it but in any event it was awesome

6 laps on 45 min with the last lap timed at 7:30 and that felt about the same pace as all of them! Never held that pace that long by any means!

48 lb Ruck
6 laps 45 min!
RPE 5!

BW 173
BF 14.2

135-180 press ladder, 24 kg snatch, pistols, laterals

Pretty solid day. Went back to the adidas power shoes with a 1/2 heel and they felt great. Flat'ish but not vibrams.
Will try them on saturday and I'll know

position and groove felt great though. sore as hell though and didn't sleep well last night

Press
65,85, 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
180 x 3

Kb snatch
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 5/5 x 5
these were hard just because i was tired and sore

Pistols
3 x 2/2 to shake it out

laterals
3 x 10/10 with 15s

BW 172.8
BF 14.4

48 kg One Arm Swings 10 x 5/5, wt pushups, laterals

This was the best heavy swing day I've had in months. Definitely since I switched the schedule back to swings on Mondays. Even my grip was strong. I actually checked to make sure I had the 48 as my grip felt so solid.

The Onyx wrist bands are really helping that too. Just the right specific compressive tightness in just the right section of the wrist. Perfect, actually, just as I thought

And technique worked great: stay on the ball of the foot at start and at lockout focus on the knee lockout and quad tightness and glutes secondary. This make re acquiring the right foot pressure for the next rep much better

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 4/3
36 kg x 4/3
40 kg x 3/3
48 kg x 5/5 x 10
100 reps
10,600 llbs
RPE 7

Wt Pushups
bw x 10
53 x 10 x 3

strong!

laterals
3 x 8/8 with 20's

BW 172.4
BF 14.4

Sunday Ruck

A wee bit too much wine last night but the ruck walked it off :)

Decent time pace and feel. All systems were go after some strong coffee and an aspirin

48 lb Ruck
12 laps
2:00 even
RPE 8

1 squat stretch

BW 172.4
BF 141.1

210 Press x 1 x 3 sets PR!, Pistol practice, Floor pushups

Got them all! three sets of 210 all in a row, too! Not the prettiest but they got done. AND I got the first attempt with 210 despite losing my balance with 195 ( backwards!) on the first attempt.
Wasn't seeming to get my hips under the bar on the take out.
Glutes and hips were not ideally locked in still which made the reps harder but that will take more practice

Plus trying to get my feet "torqued" on the set up didn't work either, as I rock into the lift. Oh well, good idea but no go

This is the first rep with 210


Press
65,85, 105 x 3
135 x 2
155 x 1 x 2
175 x 1 x 2
195 x 1 ( missed first attempt on balance)
205 x 1 strong!
210 x 1  x 3
210 x X ( probably shouldn't have taken it. heart wasn't into it for that level of effort)

Pistol practice
4 sets of 5/5 with one finger assist. strongest yet

Floor pushups
2 x 56
1 x 40


BW 172.6
BF 12.1
W 58.6

Thursday ruck

Really good one. Just five laps but the weather was cool and crisp, my legs loose and my lungs open. Plus, I wasn't hungry lol

48 lb ruck
5 laps
50 min
RPE 7

BW 173.6
BF 14.4

Flat Foot Press, 135-175 ladder first day, 24 kg snatches, pistols, laterals

This went great. As well or better than I hoped.  Felt very stable under the bell with only ONE rep shifting forward at all ( rep four in the 165 lb set) due to fatigue. Stiff and sore coming in but this is as strong as I've been position wise. I was thinking of getting Cons but will wait til after Saturday to decide. I think the flatter the better actually

DAMN! Forgot to use hip torque foot technique. Note to self, don't forget this!I think that will really lock in the hips
But this was solid, compare it to last weeks 175 x 5. Much more shifting forward last time and even a tougher last rep



 Also, the one inch lower foot puts the bar one inch higher on my neck for the start; which seems to help too.

Press
65, 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
!



Kb snatch
16 kg x 5/5
24 kg x 5/5 x 5
strong . wore Legacy oly shoe worked great

Pistols
3/3 x 3 sets

need to do this for another leg day. keep this the light day

Laterals
3 x 6/6 with 20s

delts fried already

BW 173.4
BF 14.1

44 kg One arm swings 10x7/7. press practice ( flat foot/wide stance) wt pushups laterals

 This was the best heavy swing day since we switched from saturday ams. I think the switch from Wednesday to Monday's made the difference. I never felt safe on Wednesday, always super tired and trying not to get hurt more than swing powerfully.

Hope this sticks but today was a good one

One Arm swing
16 kg x 5/5
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 7/7 x 10 sets
140 reps
13,580 lbs
RPE 7.5

Press practice
( barefoot, wider stance)
95 x 3
115 x 2
135 x 1
155 x 1
165 x 1
170 x 1


this felt really good! surprisingly good and it kept me back on the heels much easier. even when I hit the 170 sticking point I didn't feel pulled forward at all and was able to keep my line.

We'll see Wednesday and then Saturday.
I'll wear vibrams Wed but I think Converse might actually work great here. Something new to buy ,lol!

Wt pushups
bw x 8
53 x 10 x 3

laterals
3 x 8/8 with 15s

BW 173.4
BF 13.9

Full ruck

another good one, full twelve laps in 1:55 min. No squat stretches and I think not stopping each lap to squat stretch is actually helping my overall endurance. Mainly it seems I hit stride more easily and faster and it's easier to maintain it. Good stuff plus my hips seem better for sure

As Louie would say "everything works but nothing works forever"

48 lb Ruck
12 laps
1:55
RPE 8

BW 172.4
BF 14.2

Also going to play with a lower heel and a wider stance in the press and see if that helps my forward shifting problem

tomorrow : 44 kg swings of 10 x 7/7

Oh, and Happy Birthday Marine Corps!

210 x 1 + 2 misses, 205 x 1 x 3,Pistol practice, floor pushups PR 3x55!

Strange workout. Went in feeling very good. No body issues, good sleep and feeling good overall.Used the new warmup and it worked great! Definitely the way to go  and I even made 210 on the first attempt( AFTER losing my balance BACKWARD- which I've never done) in a really good position then shit the bed on the next two attempts! And it's all mental. Over focusing on keeping my elbows in at the sticking point let me forget to stay on my heels and my weight shifted forward, the bar stalled and, well, you can see the rest above :(

Then dropped down to 205 and made three strong reps! WTF?!?
Definitely feel like it's coming along I was just really sure I was going to get at least 3 singles with 210

But I've only done 210 once  before and I got 6 reps above 93% of that max so that good. AND 195 is basically a real warmup now which was the BIG goal ( 200 ) for so long. It's important to keep that fact in mind so I don't get greedy.

SO much of this is the timing of the start But I'll get there

Press
65, 85 105 x 3
135 x 2
155 x 1 x 2
175 x 1 x 2
195 x 1 x 2
205 x 1
210 x 1 ( tie PR)
210 x X x 2
205 x 1 x 2

Pistol practice ( onefinger spot)
2/2
3/3
4/4
5/5

Floor pushups
3 x 55! ALL TIME PR!

BW 172.2
BF 11.8
W 58.8

Thursday Ruck

Good one. Full six laps and all systems were go. Legs and lungs were good and seem to be over the excess soreness for 1) coming back to full workload and 2) switching workout schedule. Lets hope it continues

48 lb Ruck
6 laps
55 min
RPE7.5

BW 174!
BF 13.4

Standing press 135-175 wt ladder, 20 kg snatch, pistols, laterals

Was sore and semi beat  up and warmups felt stiff but not weak. and the worksets went easy much to my surprise. Even the last set with 175. Groove felt as solid as ever


Press
65,85, 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5 strongest yet. Really really help to focus on keeping my ( left) elbows in especially at the sticking point
So those are the two key cues : Heels, Elbow in

 Kb Snatch
16 kg x 5/5
20 kg x 5/5 x 5

Nice, wore the Reebok shoe with the bigger heel and it worked great. Just doesn't work for swings but presses, pistols and snatches it's excellent

and the Onyx wraps are perfect! Love em

Pistols
1 x 1,2,3 ladder
1 x 3/3
1 x 4/4

these felt great

Laterals
3 x 6/6 with 15's
shoulders already tired and so, just went easy

BW 173.2
BF 13.4

40 kg One arm swing 10x8/8, wt pushups, laterals

This went really well despite the hard snatching just two days ago. Change back to standard time was helpful too, I freakin hate daylight saving time! always have. when you get up at 3:30 in the morning everyday for years you can really tell the difference. Standard time IS the right time. DST is freakin late night, not early morning!

Was easier to get up mentally today too.

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 8/8 x 10 sets
160 reps
14,080 lbs
RPE 7.5

Wt pushups
bw x 10
53 x 10 x 3
strong! shoulders feel good

Laterals
3 x 10/10 with 15s

BW 171.6
BF 14.1

Thursday and Sunday Ruck post

Forgot to record Thursday's ruck which did happen :)

48lb Ruck
5 laps
45 min
RPE 7

A really good one just started late so I had to cut it short a bit. Was feeling a bit under the weather and didn't want to push it anyway.

Sunday
48 lb Ruck
12 laps
1:55
RPE 7.5

was super strong til last 2 laps which were medium hard . Overall speed very good legs feel really good as well as hip
Not sure but it seems not doing so many squat stretches is helping. Still getting in my squat position just not so much during the ruck

BW 171.4
BF 14.7

 Nice crisp and cool out. Loving fall!

205 press x 4 singles, 210 2 misses,20 kg snatch 25/25,laterals, schedule change

Should have been a good day but it wasn't. Lots of prep time and body felt good til later Friday when my biceps tendon started yelling a bit and I had to work it. Felt fine after sleeping but it almost always happens on a Friday when the week catches up  to me and out of the freakin' blue something demands attention.

So I wasn't quite confident about the shoulder this morning and it was freezing cold. I definitely have realized ( although not really accepted) that cold morning press days do not lend themselves to max attempts

I just may have to really lengthen the warmups or something because a good nights sleep, a stretchout and plenty of hot bath didn't make much different when i got to 210 so fast.

Now, all things considered my performance wasn't bad but I false started twice with  both 205 and 210 and that wasted energy or sure. Just rushing the start and pushing the bar forward out of the gate. I don't even try to save it and just let it drop. But it's a waste and messes with my head
Thank goodness for the powerrack and this monolift setup. It's a game changer

Press
65,85, 105 x 3
135 x 2 eh
155 x 1 decent
175 x 1 same
195 x 1 strong, actually
205 x X then immediately again x 1 hard but ok after false start here for first attemt
210 x X out in front, immediately try again x X
210 x X AACK better attempt just mental mistake really rushing the setup. the weight has my number today. Also switched to 35 lbs plates instead of "change" and I can swear it makes a difference even though is shouldn't
205 x 1 x 3 hard but doable, calming down and not rushin
200 x 1 very strong rep! fuck

8 attempts at 93% of max to 96%

I guess it's not too bad.:) plus I was 173 this AM nice and plump!

Snatch
16 kg x 4/4
20 kg x 6/6
          x 25/25
          x 15/15
92 reps

Laterals
3 x 7/7 with 20's

not that bad effort wise but hell I hate high rep ballistics! even with anatomical breathing. Just aint my thing. I can do it, if I have to but I really don't. time to change this
25 and 25 was my official RKC snatch test back in 2005 and it's not a bad way to do it. For my age the test weight is 20 kg so I'm right there. This 5 min 100 rep shit is too glycolytic!


Going to change the schedule again, doing intense snatches on Sat won't be good for heavy swing mondays.

SO
Saturdays
Heavy Press
Pistols
Floor Push-ups

Monday
Heavy Swings
Wt pushups
Laterals

Wednesday
Medium Press
Light snatch ( to be determined sets/reps)
Laterals


BW 173
BF 12.7
W 58.1

60 and 68kg One Arm Swings, wt pushups, laterals

This was better than expected. Pistols tightened up by back yesterday by really working my abs hard and it worried me a bit. I unlocked them and the back was fine the AM but I really wanted to swing the 68 kg and I haven't done that in two months( missed it last cycle while I was in Croatia). And on a Wedneday but it was great

Wore the new wrist wraps and the actually helped my grip a bit too. Best grip strength I've had with these bells yet so that's excellent
The innov8 shoes are perfect for this day as well and there's not messing around with that anymore either

One Arm swings
16 kg x 5/5 x 2
20 x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 8
68 kg x 5/5 x 2
80 60 kg reps = 10,560 lb
20 68 kg reps = 3000 lbs
total = 13,560 lb!


Wt Pushups
bw x 10
53 x 10 x 3
strong!

Laterals
3 x 8/8 with 20s

BW 172.4
BF 14.1

New Schedule

Starting next Monday

Saturday
Heavy press
Pistols
laterals

Monday
Heavy swings
Floor pushups
laterals

Wednesday
Medium Press
Light Snatch
Wt Pushups


My hypothesis is that it will easier to swing heavy on Monday instead of Wednesday, even though I ruck on Sunday. Monday's medium day is still hard and I'm finding that Wednesday's I'm pretty tired from all the heavy lifting and three full days of works before these stupid heavy and or high rep bells

We'll see

Plus, there's actually more recovery time between Saturday's heavy press and Wednesday's medium press as well as two full days off before heavy presses

135-175 x 5 Press ladder PR, Pistol practice ( pauses) floor pushups PR, laterals

Pretty tired but the groove was there and all the reps went very well. Just barely almost got of position a few reps in the entire workout. Developing the new muscle memory. So much simpler than everything I've been doing before; just the solid base and the nice straight press line I've been  looking for.

Standing press
65, 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5 PR!!

Pistol Practice


working on pausing a bit longer in the hole . two workouts a week is definitely the smart move for the second leg workout

Floor pushups
3 x 53 PR all time! wow

just can't really even believe it and they weren't that hard. Finally getting that calm mental space that I've been searching for for these long sets. And actually not focused much on breathing at all, just really staying calm and relaxing as much as I can and just relying on the rhythm and the stretch reflex

laterals
3 x 10/10 with 15s

BW 172.6
BF 14

Sunday Full ruck

Back to full two hours and twelve laps today. Perfect day for it, cool and crisp. Legs felt great but upper back tight mid way through from the snatches, no doubt. Nothing big just muscles not used to doing that much snatching followed by heavy ruck.
A few short rest pauses and they were fine but legs and lungs felt great for a change
No iso squats either I was thinking they were contributing to  my tight right hip so we'll see

48 lb ruck
12 laps
2:00 straight up
No squats
RPE 7.5

BW 171.6
BF 13.5

205 lb press 5 x 1 PR, 20 kg snatch 20/20, laterals

Great day but I didn't feel it coming. Nothing bad but just felt "flat" for lack of a better term. But that works, just flat.

But the weights went up; and each set I wondered whether it would hold and it did. Even the last set which is above. I really didn't think I'd get it!

The new cue; "heels" was the key. Whenever I started to lose tightness and wobble I just thought heels and it worked. I stayed under the bar. SO happy about this. 205 x 1 as my actually best form PR was great but five sets with it tells me something good.

And the new Onyx wraps worked perfectly. SO happy with them. Tightness just in the wrist joint, where I need it and the leather is very cool

Standing press

65, 85, 105 x 3

135 x 2

155 x 1

175 x 1

195 x 1 ( absolute best rep I've done with this weight

205 x 1 x 5 PR!!

 3rd rep got out in front but I retook it and made it with 20 sec rest

Snatch

16 kg x 5/5

20 kg x 10/10

          x 20/20

          x 10/10 x 2

100 reps

this was a big breakthrough. Wasn't enjoyable at all but definitely manageable.Anatomical breathing makes all the difference

Laterals

3 x 8/8 20's

BW 171.8

BF 12.7 bath

Thursday ruck ; HOT

Got seriously hot again, in the 90's! ack thought this shit was over.

Yesterday's 48 kg swing work took a bit of a toll, nothing serious just fatigue in erectors and glutes and could feel it in the ruck today

48 lb ruck
5 laps
45 min
RPE 9!

BW 171.8
BF 13.9

48kg One Arm Swings 10x6/6, wt pushups, pistol practice, laterals

This went well. Right glute was a bit tight at the start but it worked it's way out pretty quickly. Weight felt light and the swings felt strong. cardio was strong as well

One arm swings
16 kg x 5/5
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
48 kg x 6/6 x 10
120 reps
12,720 lbs
RPE 7.5

best left hand grip strength in awhile. we'll see if it holds up next week with 60 kg

Wt pushups parallel bar
bw x 10
53 x 10 x 3
strong!

Pistols
2 x 5/5
2 x 6/6

legs were stiff to start with! loosened up by third set but I could tell they were tired

laterals
3 x 8/8 wth 15s

BW 171.4
BF 14

standing press weight ladder 135-175, pistol practice,floor pushups PR, laterals

Felt very strong, this went well. Plus I realized what's happening when I lose the rep: I shift forward onto my TOES! It's not my hips first, that's a side effect of not staying on my heels. Saw it very clearing in the fifth rep in the video above.
As soon as the weight shifts to the front of the foot the hip moves too then the bar goes forward. Been looking for the right cue for this and I think that's it.

Standing press
65 86 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 4!

the warmup sets were the best ever. Groove was the best ever. This plan might actually be working Felt very good and getting really used to the  false grip, feels strong and natural now and it really keeps my elbows from flaring too soon,

Pistol practice
3/3
4/4
5/5
5/5

these were easily the strongest and most comfortable reps I have ever done. legs really feel strong and I am going to do another day of these on Wednesday too. I think this will be what I need to get to the next level and a full unsupported pistol

Floor pushups
3 x 52 ALL TIME PR!!
FREAKIN HELL THEY WERE STRONG!

Laterals
3 x 8/8 with 15s

BW 172.1 !!
BF 13.5

Sunday Ruck

Back to full power and full time. Nice cool crisp morning and it was great to  have that cool breeze helping me along. Legs and lungs all felt good. Right hip issue is gone and thats great too

48 lb ruck
12 laps
NO squat stretches
1:55 min
RPE 7.5

BW 172
BF 12.5 ( post bath)

200 lb press x 1 x 5 sets, 20 kg snatch ladder 8-15, laterals

 This was a good day. Had  a scare yesterday thinking I might have a detached retina but all is well. But it wasn't the best prep day for a heavy press but that's usually how it goes it seems.
Just very happy my eye is ok

Press
65, 85 105 x 3
135 x 2
155 x 1
175 x 1 ( all reps very solid groove)
190 x 1
200 x 1 x 5 sets ( video was set 2)
Not perfect hip tightness but very solid and reps were fairly fast and in the right line

Oh yea got some new very cool wrist wraps coming. I saw some female Oly lifters wearing these at the Worlds and tracked them down. Can't wait to get them
https://www.onyxstraps.com/collections/wrist-wraps/products/the-oxblood-wrist-wrap

Snatches
16 kg x 5/5
20 kg x 8/8
          x 10/10
          x 15/15
          x 12/12
          =90 reps

triple GS anatomical breathing made these easy. But I put my black adidas oly shoes on for the last set. Zero heel isn't good and I could feel my back a bit. The adidas is a .5" heel so minimal but my back liked it

this definitely is a much more upper body dominant move than the swing. So glad to see my overhead position is back to pre TKR levels

Laterals
3x8/8 with 20lbs

BW 171
BF 12 ( post bath)
W 58.4

Full Thursday ruck

Great ruck! Nice and cool, overcast and breezy, just perfect. Legs and hips felt good and my energy was excellent as well . Wore my Salomon high top just to re break them in for the wet weather that's hopefully coming. Definitely heavier and stiffer but more support on foot as well
 Nice to do the full 6 laps

48 lb ruck
6 laps
55 min
RPE 7
BW 170.4
BF 14.1

44 kg One arm Swings 10 x 7/7, wt pushups, bw lunges, laterals

Still weird to do heavy swing days on Wednesday afternoons. It's more mental than anything. I've done it on Saturday ams for SO long it's weird to get up for it after work. it was number one focus of my training life for seemingly ever

But now that's the press and I have to get used to doing it on this day.

One Arm Swings
16 kg x 5x5 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
44 kg x 7/7 x 10 sets
140 reps
13580 lbs

RPE  started at 8 then went to 7 at fifth set

Wt pushups
bw x 10
53 x 10 x 3
strong!

BW split squats
3 sets of 10/10 barefoot
meh

either I'll go to barefoot pistol or try the airborne lunge again

laterals
3 x 8/8 w 15s

BW 170.4
BF 14.4

135-175 5 rep ladder, pistol practice, floor pushups

This was hard day. Pretty much stiff and sore from the weekends training and just generally flat energy wise. So no real expectations so things went well from that perspective.

The main thing was that the press 'static hold' technique held up very well and I could remember how to do it!

Press
65 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 3
165 x 3


Pistol practice


these felt great! surprisingly so since my right hip and hip flexor got wonky again yesterday and this morning. the culprit is definitely too much sitting as I was on the computer for hours yesterday with the phone company and bang! it's back

But now I know
Pistols
4 sets of 5

less arm help ever

Floor pushups
3 sets of 40

strong and a total surprise!

BW 171.8
BF 14.3 !!
W 56.9
Dehydrated and I could feel it getting up. Fixed it fast though

need the day off tomorrow and good to be back on my adaptogens. they make a big recovery difference

195 lb press 6 x 1,20 kg snatch 8-12 rep ladder,laterals

This went well and was hard and I learned an important thing.
 First off the weight felt light/good. The videoed set was the best one, number three. Sets one and two went forward a bit, I saved them but I needed to know why they went forward
I thing Glenn and Nick figured it out. When I hit a sticking point I counter it by driving my hips forward ( thinking that was what was need to get back under the bar) but it isn't. It stalls the upward progress of the bar while my hips shift.

This heel height has changed everything, i.e the platform- ME- under the weight and I have years of a specific habit/motor pattern of shifting forward trying not to lose my arch, and my leverage.

With this heel I just need to stay put and concentrate on the slow grind with the shoulders and arms; I'm already BACK
Took me the whole time to get it but I think I do now

Press
65, 85 ,105 x 3
135 x 1
155 x 1
175 x 1
195 x 1 x 6 sets
175 x 1 x 2 sets ( just to solidify the form)

Snatch


this went great. used anatomical breathing for the first time ever and it was no problem for my bakc and does really help keep the HR down. Mo' ventilation makes high reps much easier; not to mention not building up so much pressure and tension

Snatch
16 kg x 5/5
20 kg x 5/5
          x 8/8
          x 10/10 x 2
          x 12/12
90 reps
RPE 7

My overhead position is easily as good as it's ever been

Very happy with this and that the double breathing worked so easily

Laterals
3 x 10/10 with 15s

BW 172
BF 12.2 post bath

Thursday Ruck

Was a bit distracted by the very high possibility our power would be shut off  when we got home so I cut the ruck short by one lap.
Also right glute is feeling better but it seemed to be irritated after the rucks so I wanted to ease back in slowly as well

All went well,no power shutoff and glute was good

48 lb ruck
5 laps
50 min
RPE 7.5


BW 171
BF 13.9

40kg One Arm Swings 10x8/8, wt pushups, goblet squats, laterals

I knew this was going to be tough, my break back in workout with the volume day! but probably best to shock me be back into shape if it didn't tweak me. It didn't but it was tougher than I expected. Damn thing felt heavy and I haven't felt that with the 40 in a long time . It has become my light bell and it will again,
But today it was work
Wore the Innov8s and they felt right, goldilocks heel height and one I'm used to

Swings felt powerful just got tired after 6 sets

One arm Swings
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 3/3
40 kg x 8/8 x 10 sets
160 reps
14,080 lbs
RPE 8.5+

Wt parallel bar pushup
bw x 8
32 x 8 x 3 sets

just right, still a little sore from the last two press workouts

Goblet squat
20 kg x 5
24 x 5
28 x 5

flat footed with pauses. these were hard and awkward but the right move to do

laterals
3 x 10/10 x 15

bw 171
bf  14.9

5 rep Press ladder to 165 lbs, pistol practice,floor pushups, laterals

This worked out well. Used a false grip for a change and that too worked well. Think I'm finally getting the balance point with these shoes and it's good. Once I lock in to the arch it's just like I am "the bench".

I don't have to lean back again or anything,Just lock in and press
We'll see on how it works next Saturday with heavy singles but I have a good feeling

Press
65 85 x 4

105 x 5
135 x 5
145 x 5
155 x 5
165 x 5

Next time I'll start the work sets with 135 and go up

Just enough volume and intensity to feel worked and challenged but not too much

Pistol practice bottom up
3/3
4/4
5/5 x 2
best ever!

Floor pushups
50
50
40

surprised I had this many and pretty strongly too

Laterals
3 x 8/8 with 20s

BW 170.6
BF 13.3

Rebuild Ruck

First ruck in ten days so I took it easy.Especially since the right calf and hip had been wonky on the trip

Got a decent stretch out and wasn't too sore at all from yesterday which is a great sign Especially for my back

48 lb Ruck
9 laps
7 squat stretches
1:35 min
RPE 7

Nice easy pace and it was coolish fall weather and breezy

BW 170.2
BF 13.3

190 lb Standing press 1 x 5 sets, 195 1x1,20 kg snatches x 5/5-8/8, laterals

And  Nick presses 250!!1


He did 4 sets of 1 with 225, 1x1 with 235 and 1x1 with 250! Huge pr off his old best of 235

I had a decent day too. Very light in bodyweight ( 169.6) I still felt ok. Started a new concept in the programming in the Quest for 225. Load variability for multiple singles

The idea is to warm up til I hit a heavy but steady single. It could be 175 or it could be 195. Then, stay there  and go for 3-5 singles.
Submax loads do not convert to a heavy single for me at all. they help build mass but the key here it seems is to dial in the max effort TECHNIQUE with very heavy ( 85-95%) multiple singes to build starting strength and rate of force development in the same groove as the max will be. Which is different from sub max weight

The other idea is that one day I will feel great and just start adding weight and get a new pr. and that's just what happened today with Nick!

Psychologically this will be much easier as the pressure if off to go to a specific load but instead go to whatever is "heavy" that day, using bar speed as the main metric. As heavy as I can that day without the bar slowing down too much or moving out of the groove.

Then, on Mondays go to 5x5 work  but not intensely progressive, what I would describe and medium heavy day. I've been using 135 so perhaps up to 155. The idea here is to keep the base volume up, build more muscle and practice the groove.



Press
65. 85,105 x 3
135 x 3
155 x 1
175 x 1
185 x 1
190 x 1 x 5 sets
195 x 1 ( out in front a bit)


Seems I got on my toes too much and lost the bar position. It seems with these new Reebok shoes with this big heel I don't have to work as hard to keep my hips forward but I do have to work harder to stay layed back. Just maintain the arch not increase it but don't lose any, either

Very very happy with the first trial run of this idea.

KB snatch
16 kg x 5/5 x 2
20 kg x 5/5, 6/6, 7/7 8/8
52 reps

this felt great! My overhead position which I lost after my TKR seems to have returned. Not to perfect or idea but just the same decent position I had before the knee op! I'll take it.
Plus since I've done all my snatch volume of old barefoot it made sense to me to stay that way and go back to getting some posterior chain work in

 My body remembered like a champ. Muscle memory kicked in. Like falling off a bike



Very excited about this! Plus I think it will help my press too by getting more shoulder and upper back work in!

laterals
2 sets of 10/10 with 15
shoulders already sore ,lol

BW 169.6
BF11.9 post bath

Croation SFG 2019

Great cert, great vacation, horrible travel. Bad choices of flights and lets just say I'll never fly Air Canada again if I can help it in anyway

135 lb press, pistol ladder, floor pushups, laterals

Last workout before trip. Feel fine physically just haven't traveled in awhile and it's such a different groove than my normal life. It's been forever since I took a big trip it seems

Standing press
56, 85,105 x 3
135 x 5 x 5

strong but not easy. worked on  just getting into my back arched start position and pushing from there instead of trying to lay back more as I push. the heels seem to put me in the optimal/maximal arch position to press from. More key is glute/hip drive and bar direction. Also played with really finding my lats again at the start

Pistol practice ( stick support)
2/2 x 2
3/3 x 2
4/4 x 2

all from bottoms up start
feeling stronger in the bottom all the time

Floor pushups
3 sets of 40

 backing off. easy peasy

laterals
3 x 10/10 with 15s

BW 172.2
BF 13.5

Solid ruck

Well the hip issue resolved itself and the glute/hip feels 100% normal today thank goodness. that gave me a fright. But I thought I better take it easy today just to be sure as I have just one more day before going to teach in Croatia.
Really don't want to be limping around there,especially on my good leg!!
But it was cool and brisk and perfect weather this morning and all systems were go. Legs felt light and loose and pace was decent

48 lb ruck
9 laps
7 squat stretches
1:30 min
RPE 7

BW 170.6
BF 13.9

Standing Press 205 x 0 x 3,20 kg speed swings, laterals

 I was hoping that this would be a good last workout before I leave for Croatia but it was just so so. Plus my right hip was yelling at me for who knows what reason and that worried me with such a big trip coming up.
Not sure why but the right hip flexor was super tight at the very top and I guess inhibiting the right glute which was feeling "pulled" for no reason even lying down! So the femur head wasn't centrated and I've never had to deal with that in myself much less on my strong side

Still didn't feel right as I warmed up but it kept feeling better the heavier I pressed and by the end it was back to normal.

I used the Innov8 shoes for the swing and a slightly wider stance

I think I have reached terminal Oly shoe use and athletic swing style and need to re include some barefoot training again and some work in a pure hinge style.And some flat foot squats (goblets)
What I did was necessary but now the physical balance has shifted too much I feel and I need to include more pure hamstring swings as well
Most of the issue is actually coming from the popiteus and not getting enough load on flat foot and the subsequent heel down knee lockout

So
Saturday
Press with Reebok shoe ( this is actually perfect for this but still have to adjust the technique with it)
Speed swings Barefoot ( vibrams toe shoes)  slightly wider stance and classic hinge style


Monday
Light press reebok shoe
pistols reebok shoe ( perfect for this as well)

Wednesday
Heavy swings Innov8 medium heel
Goblet squats Vibram toe shoes

Standing press
65,85, 105 x 3
135 x 3
155 x 1
175 x 1
195 x 1 ( solid groove but not particularly fast or light )
205 x 0 x 3 attempts

used the oly bar and that didn't seem to help surprisingly. Or a mistimed the 'whip" but I don't think that's it. Too distracted by the trip and the hip
135 x 14  one rep shy of pr tie of 15, thought a second about really grinding to get 16 but dropped the idea immediately. Just no oomph

Speed swings ( innov8s )
30 sets of 5 on the :30
hip was "there" just a wee bit but it warmed up well. wider stance and more hinge style but still athletic. didn't want to risk anything too new this close

laterals
3 x 10/10 15's

BW 170.5
BF 12.5
W 58.

wow that's light. that also did not help

took video but they got deleted by accident. nothing really to look at

ok ruck tomorrow and see how the hip does

Probably the best Thursday Ruck ever.

This was just a dream. So so easy. Got a little cooler out with a bit of a breeze but the main thing was I slept so well last night and all systems were go.
Pretty much on autopilot from the start and it was just easy.
Nice to know it's possible
Body was just fine from yesterday too.

48 lb ruck
6 laps
50 minutes
RPE 5 !!

BW 172
BF 13.6 !!

40 kg One Arm Swings 10 x 8/8, wt pushdowns, standing lunges, laterals

This went very well. Solid speed and power and fast pace between sets ( just two of us). Especially considering I slept about 3.5 hours last night as a police helicopter circles over head for literally hours yesterday afternoon until 2 AM!!!

Surprisingly I didn't feel too bad today ( four coffees helped)

40 kg One Arm Swings
10 sets of 8/8
160 reps
14,080 lbs moved
RPE 7.5

Wt pushups
bw x 8
53 x 3 sets of 8

a little deload before Saturday's max attempt

Standing lunges
3 sets of 10/10 bodyweight

couldn't get to the lawn so I did these and have to say I really like them Weighted next time

Laterals
3 x 8/8 with 20's
strong

BW 173
BF 13.5