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