185 lb Press 1 x 12, 20 kg speed swings 10x10, laterals

This went well. Really worked on the hold at the start and getting max tension in the legs and glutes before the launch


Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12

20 kg speed swings
10 sets of 10 20-30 sec between sets
100 reps
4400 lbs


Laterals
3 x 6/6 with 20's

BW 175.4
BF 13.6 !

at 1 pm
174.4!

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

Was feeling pretty fried this morning even though I had plenty of rest/naps yesterday and a good nights sleep and plenty of food.
CNS felt a bit punchy and today was the highest volume of the cycle which always falls the week after the heaviest part of the cycle

It seems it was like this last time and if it happens again I'll throw a medium/ weight low volume day in-between ( 32 kg x 10 x 5/5)
But today I just tried not to push too hard or go too fast between sets. It was still hard. It's still 200 reps with the 40 with max acceleration

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 10/10 x 10
200 reps
17,600 lbs
RPE 8.5


Wt Pushups parallel bar
bw x 10
53 x 10
85 x 10 x 2
hard today just tired

Laterals
3 x 8/8 with 15s

BW 173.4 ( ice cream and cake!)
BF 13.9

50 lb ruck 5.6 miles

Got a new pedometer/watch and it confirms what I've been suspecting; my iphone pedometer is way off.
I've been counting the lap distance as 4.5 miles- my watch now says .5 miles which is what it feels like also confirming I'm not walking just four miles for my twelve laps but 5.8 ( depends on if I cut the corners)

So even with stops for iso squat stretches and rest pauses I was walking 3 MPH today which is my normal pace

My last lap was at 7:45 for the 1/2 mile laps which makes the pace at 15.5 min/ mile and that wasn't my fastest by far

Good to know

12 laps
10 squat stretches
12,977 steps
5.8 miles
2:05
last lap : 7:45

and this was tough today. legs were heavy and achy from the pistols yesterday as well as everything else but I went slow and just plodded on

Glad I got it done

215lb press x 1, 220 x X,pistol practice, floor pushups

SO. DAMN. CLOSE.

 All systems were go except for only weighing 172 (!). It was even warmer in the garage than it's been in weeks, which helped

But I had to take 215 lbs first as I missed that last week and have only done it once before. It was a 6 second effort and took just enough out of me I guess to keep 100 kg for another week
Both were solid grooves


Last time I attempted 220 I went straight to it after 205. that's what I'll do next week now that I've reclaimed the 215!

Then went down to 207.5 for 4 singles ( this was the slowest , and hardest of the attempts)


this was also the first workout that I did not miss a weight on the way up! Usually I screw up either 195 or 205 and have to take it over and skip it but today everything was good up to 100 kg!

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1 ( ties PR)
220 x X
207.5 x 1 x 4

pistol practice ( top down)
4 sets of 5/5

solid! have to really grip with the big toe and everything's better

Floor pushups
3 x 50!
much better. I really think these help my heavy presses a lot!

BW 172
BF 13.1 (b)

30 min ruck

Got started late but didn't want to miss another thursday so I did a strong 3 laps in 25 min. Helped I had some pizza a few hours earlier and wasn't hungry and racing to get home to eat. Cool out too and overcast, just my style

Legs and feet felt good

48 lb ruck
3 laps
25 min
RPE 6

BW 173.6
BF 13.9

185 lb press x 1 x 12, 24 kg speed swings 10x10,laterals, lunges

this went great. Really waiting after unracking and letting the leg tension build seems to be key. It really worked great except for the 10th set in the video ,lol. Just went too soon and the legs gave a bit. Can't let that happen again. My legs are the key and my weakpoint

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12

24 kg speed swings


10 sets of 10.

these felt great. Thought I might have to go a bit lighter ahead of schedule but   this was fine

Laterals/ lunges
3 sets of 8/8 15 lbs
10/10

BW 174.8 !!
BF 13.9

had a bunch of carbs yesterday have to do that again Friday so I can be this weight again for sat am

60/68 kg One Arm swings 7x5/5, 3x5/5, wt pushups, laterals

Well this was hard ,lol! Having trashed legs from yesterday didn't help but it couldn't be avoided. All parts are still attached so that's good.
Plus I made a right to left transfer with the 68 kg for the first time ( after missing it on the first attempt!)
Strength was good though and the 68 actually felt lighter than the 60 ( perhaps being more scared helped ,lol)
Grip was as solid as ever and I felt the loading in exactly the right places: legs and hips NOT my back
That's always good.

here's the 60 kg set



and the botched transfer


Didn't get my right hand turned enough nor did I have enough height but I didn't hurt anything which is key and I made it on the next try; basically by throwing the damn bell! glad I caught it right!

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 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 (30 reps/4500 lbs)
100 reps total
13,740 lbs

Wt pushups parallettes
bw x 10
53 x 10
85 x 10 x 2

strength is coming back on these. definitely a mistake to stop pushing these

Laterals
3 x 8/8 with 15s

BW 172 ,8
BF 13.9

Slow to fast ruck

Having missed Thursdays ruck I was worried about my legs. With only two sessions  a week when I miss half it seems to takes its toll

Today was no exception and my legs felt stiff, heavy and wooden getting started, and, as usual it took over an hour for my lungs to open up.

40 degrees or so to meant it was more than brisk.
I took my time though and stopped a little more often to let the legs relax and get loose
Plus ten sets of squat stretches

50lb ruck
2:05
10 squat stretches
last lap 7:30 or so
RPE 9/6

BW 172.2
BF 14.9

215/217.5 x X, 205 x 1 x 5, pistols, floor pushups

Fucking weird day. Great prep, sleep, food (just a bit light however) no body issues but forgot the most important part of my set up PAUSE LONG ENOUGH TO BUILD TOTAL BODY TENSION!!!

Fuck.

And, as usual when I don't do that the bar goes forward and I don't have enough lower body tension to stay locked in.  Totally forgot that as I was so focused on the correct bar path ( back, then up).!

215 x X


 same problem but it was the same from 205 on until the last down sets where I figured it out

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x X ( rushed setup)
207.5 x 1
215 x X
217.5 x X  x 2 hadn't figured it out yet
205 x 1 x 5  Finally remembered. made ALL the difference

DAMN! what a waste. It was freaking cold in the gym too 39 degrees!

Pistol practice ( one finger spot)
5 sets of 5/5
strong

Floor pushups
3 sets of 45
strong as well after all those presses

BW 172.2
BF 13.1 B
W 57.3

Press Speed day 185 lbs x 1 x 12,22 kg speed swings 10x10, laterals, lunges

This was a huge workout. Everything worked as perfectly as I hoped for! The groove was correct, the execution was spot on and the bar speed was great! These are the best presses I have ever done!
 I ACTUALLY KNEW WHERE I WAS UNDER THE BAR AND WHAT I WAS TRYING TO DO!

For the first  time, lol! only took me six years, not bad.
I worked at it on my squat for 13 years and didn't figure it out til after I was finished so this is way ahead of schedule!

The techniques worked great and 185 ain't light! Plus it finally moved fast.

Set 12


Press
65, 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12

Very quick between sets. I go, you go with Nick. fast pace

22 kg speed swings
10 sets of 10 per arm
100 reps
4840 lbs work

these felt great. going to cycle 20, 22 and 24 kg for these. Quick and dirty :)

laterals
3x 6/6 with 20's

Bodyweight lunges
3 x 10/10

BW 173.4
BF 14.5

48 kg One Arm Swings 10 x 6/6, 85 lb pushups,laterals

Strong and solid day. Grip the best ever with this weight and groove and technique felt good. Decent height on bell too. All good especially after how I got my ass kicked yesterday

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 4/4
36 kg x 4/4
40 kg x 4/4
49 kg x 6/6 x 10
120 reps
12,720 lbs

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

these were harder than they've ever been and I remember on my best attempt with the 100 kg that week these were easy! Now I know

laterals
3 x 10/10 with 15

BW 172.4
BF 13.5

Full Ruck

Not easy at all but I got the full 12 laps done in 2 hours even. It's always amazing and surprising to me just how fast my leg stamina goes away with almost any break in the routine,

Of course I am only rucking twice a week not the seven days I was doing when i was endurance guy but still!

Anyway it was freezing cold which is better than scalding hot but I still went slow and took frequent breaks and as usual it was not until almost 1.5 hours in that I started feeling warmed up

But then I got leg tired the last three laps.
But I got them all done

48 lb ruck
12 laps
8 squats
2:00
RPE 9

BW 171.8!
BF 14.9

210 lb Press x 1, 215 x X, 207.5 x 1 x 4, pistol practice,floor pushups

Great training! While I didn't make 215 the groove was correct  and it was just that I wasn't strong enough today which is fine. First workout since I decided to go back to what I was doing when I did all the recent big weights and this proved that it was the right decision.
Groove is definitely not perfect already but I'm going in the right direction; vibram shoes, false grip,paused layback then push the bar back at the start

I added in push UP after I get the bar back as that keeps it over my mid foot which is key. If I keep pushing the bar back as I try to lockout it gets behind my foot and I lose balance backward. If I don't push up as I lockout the bar goes forward . This is the groove. Not to get better at it

this 210 went decently


the main thing is that I know where I am trying to put myself and the bar and that's everything

after the 215 x X I went down to 207.5 for 4 singles which were ok



Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x X ( out in front too fast)
205 x 1
210 x 1
215 x X
207.5 x 4!

Pistol practice
5 reps each side from concentric start alternating side
5 reps each side from top down start alternating sides
5 reps each side from top down all reps on one leg at a time

KEY CUE: HAVE to keep big toe engaged. still wearing Reebok Legacy shoes.

Floor pushups
45
45
40

these are the version to do.

BW 172
BF 13.0 ( post bath)

155 lb press 5x5 paused, 20 kg one arm speed swings, 10 x 10, BW lunges

Messing around again. this time with the double layback and two different pairs of Oly shoes. Not sure what feels right except that I'm tired of experimenting now and ready to go back to the gear and technique I did the 210, 212, 215 and close attempts with 220 with.

I've gone down this road many times before with the powerlifts and I shouldn't do it again here. Not be so greedy and stick with what was going so well

I thought this was a good heel height/ technique until I looked at the videos and saw the bar line too far back on my heel at the lockout.

EXCEPT I just looked further and Now it seems that it's the subsequent reps after the first one that keep creeping back towards my heel. NOT the initial rep! now I'm really confused!

ACK!





Press
65, 85, 105 x 3
135 x 1
155 x 5 x 5 all paused. Not hard my front delts are toast! definitely have been doing too much and experimenting too much. Time to dial back

One arm swing
20 kg x 10 reps  x 10 sets

Just one arm at a time. Felt great, very powerful

Step forward lunges
bw x 10/10 x 4 sets

good to do these again!

BW 172.8
BF 14.1

44 kg One Arm Swings 10 x 5/5, Press practice 185 x 1, laterals

If I only ever did sets of fives again in the swing it would be fine. This seems to be the perfect workload number for me; 15 seconds worth of hard work, a short rest and repeat. Wasn't ready for 7's as I'm still in recovery mode and that's fine.
 despite being still more sore than normal, or desired ( I just realized probably from switching all the exercises and technique variations around!) I warmed up well

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 4/4
44 kg x 5/5 x 10 sets
100 reps
9700 lbs work
RPE 7.5

power felt good although my left shoulder in the video looks sloppy.  Weird didn't feel that way.

Press practice:
New techniques
wider stance on unracking
false grip
layback then layback again before pressing
straight line over mid pec - that's CGC base





65
95 x 4
115 x 3
135 x 2
155 x 1
175 x 2
185 x 1

these felt great if not just a bit unpracticed. this is basically one of my first techniques that got me to 190 I think

laterals
3 x 6/6 with 20s

BW 172.4
BF 15.2
W 56.4

Wednesday 5x5 with 155 all pauses

Light duty ruck

Was done with a bad cold and slight fever since Wednesday ( hence no ruck on thursday) and i knew this was going to be hard. My legs drop strength and endurance way too fast but that's how it is so I planned on taking it easy

Wasn't too bad but legs got tired right on cue

48 lb Ruck
8 laps
1:25
7 iso squat stretches
RPE 8

BW 172.4
BF 15.3
W 56.8

much better now so hate being sick

Back from a cold, no ruck thursday 195lb presses, pistols floor pushups

Got him by a truck again but only a bad cold not the flu. But crap it kicked my ass. I think the intense soreness I felt from Monday's hard but not stupid hard workout was the beginning of me getting sick. Slept like shit Monday, thought I was getting sick but felt better tues at work then crashed tues night. Cancelled work wednesday and felt better. back to work thursday then crash again thursday night! Off work with chills, 100 deg fever and aches on Friday! then it let go again! so here we are.

I knew I wasn't going to push anything heavy and I was happy to just be able to train. Turned out interesting

Press
65, 85. 105 x 3
135 x 2
155 x 1
175 x 1
195 x X
       x 1 x 5
 the get on the toes technique did not work at all. Too vertical a rack position. quickly abandoned that.  then  I just felt my way through
decent line but still hitting the sticking point.
After lots of video time I think this is perhaps the correct and my best groove. I keep searching for leverage at the sticking point and I end up pushing my hips forward to get under the weight but also end up pushing the bar forward!
I think I just have to learn to HOLD the lean back arch THROUGH the sticking point and not try to push it back so much


the bar never moves forward and I stay back the entire time! also I have to put back 5x5 on Wed with the same weight AND DO ALL PAUSED. Like this set

Pistol practice
3 sets of 5/5 assist

floor pushups
3 x 40

these are the right version.

BW 171.6!!
BF 12.5

TOO LIGHT! I can really feel how being heavier helps. I will have to be 175 to press 225 I think

Press 'experiment" day 190-210, 24 kg snatch, seated front raises, side raises

Wanted to go heavy again today to play with the new concepts and grip and shoes. Felt like I was getting sick Tuesday so I actually took off Wed from work and got to train early. Not feeling that bad ( actually slept well and made up for Tues) but not great either

All over the place though

Press
Innov8 shoes wrapped thumb
65,85, 105 x 3
135 x 2
155 x 1
175 x 1 Fast and nice line
195 x 1 but out in front ack
195 x 1 good but casting doubts on the pure shoulder drive concept
205 x 1 slow
210 x X out in front badly
210 x X  switched to vibrams  no groove
205 x 1 shoe + false grip ( video shown ) ok but not the right line
205 x 1 shoe and wrapped thumb. better
190 x 1 shoe and thumb fast
195 x 1  as above and fast

what did I learn?
not much really. Still dont seem to have the optimal groove for me down. it's not just strength but direction of bar path I'm not sure

the false grip is stronger but I also get out in front with it when it gets heavy, even if I make the lift
Not really sure why flat footed is better

But then I had an idea greasing the groove with the bar in the gym just playing around. I'm starting with the weight on my heels trying to get under it from the start.
Everything else I do lately involves having my big toe rooted.
Playing with that on the lockout and then shifting back to my heels as I initiate felt very interesting. Got the idea from watching Oly legend Tommy Suggs explain the double layback press ( Old oly press)


at 1:50 in

So I will try that Saturday. With the oly shoe and the wrapped thumb

24 kg snatch
5x5/5

these are ok but snatches have jumped the shark for me. Time to find a substitute. Maybe two clubbell swings

Seated plate raises
25 x 10
35 x 8, 6

these felt ok when doing them but left bicep tendon didn't like them, back to floor pushups. I think I'm feeling their absence under the bar too for some reason

BW 172.6  ( this didn't help)
BF 12.5 ( bath)