207.5 lb Press MISS, 200 x 8 singles, pistol practice, floor pushups

What a cock up. Another idea that didn't work. This is finally getting to me. Now I'm missing weights I should NOT be missing.
Timing on this new technique is tricky too.Plus the York bar didn't help as planned either. Ack.


Press
65 85 105 x 3
135 x 2 very fast and easy
155 x 1 fast
175 x 1 very fast
195 x 1 MISS out in front
195 x 1
200 x 1
205 x MISS x 2
207.5 x MISS
200 x 1 x 3
switched back to Texas Power bar
200 x 1 x 4 seemingly better but who knows?
185 x 1
200 x 1

Pistol practice
4 x 5/5 in vibrams  ( these were actually fine, too pissed to switch shoes. as long as I kept big toe rooted these felt just fine )

Floor pushups
52
52
40

not bad considering how many sets I did

BW 171.8!!
BF 12.5 ( post bath )

Hot ruck

Nice and toasty today. Especially for February . But it wasn't as bad as I thought it would be. Glad to get it in as I missed last week
Lungs were tight at start, still coughing a bit, but less but by the end of the hour lungs had opened up nicely

Can't forget just how important these workouts are to my health, my real world function and my longevity. Way more important than a 225 lb press

Plus, for how freaking long did all I dream about was being able to walk like a human. To walk strong and easy.
Never forget this. This is more important than anything else

Solid ruck

50 lb ruck
6 laps
55 min
RPE 8-7

BW 171.8
BF 14.9

175 lb press weight ladder, 20 kg snatch, 1 arm laterals

This wasn't that bad considering I haven't done any heavy reps in two months or so and both shoulders caught serious DOMS from MONDAY'S workout mid morning! Damn my traps and front delts and pecs just got tight!

That 32 kg hit the sweet spot for power output I guess and I haven't swung that heavy for that high for that much volume is forever. I could feel it

But the  technique ( drive hips forward as I hit sticking point) seemed to really work especially considering the variables of soreness and lack of rep training

Instead of focusing on the bar or focusing on NOT pushing the hips forward, having something to do to GET UNDER  the bar really seemed to work

I do think I need to develop a wider base though, wider stance as this should help this technique.
Will play with it
It should also answer the question of HOW to set up after the unrack. Do I lay back or push hips forward prior to initiating the press? Ideally I would unrack it in the perfect position, then press, then hip thrust to finish

went up to 195 for a single after


I was putting the bar position just a bit lower than usual but I think that's not right as I want more weight laying me back. I think, It's like the question of low bar or hi bar rack position in the squat ,
lol

and, as we know, I used low bar but should have used hi bar :)

Press
65 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 4
195 x 1
135 x 1

20 kg snatch
5 x 5/5
solid. overhead position surprisingly good

1 db laterals
15 x 8/8 x 3
15 lb rear delts 3 x 10

BW 172.8
BF 14.9

32 kg One Arm Swings 10x 5/5 ( deload), wt pushups, laterals

Perfect timing to add a de-load week into the mix as either a cold or a serious allergy is kicking my ass. Started off with a cough but then degraded into itchy eyes, runny nose and low energy
Thank goodness I didn't have to ( try) do 40 kg x 10x10/10! It would have killed me. this was actually perfect.

I miss the 32 kg anyway.Rarely play with it anymore other than for warmups. It used to be my heavy swing weight, too. That's crazy that it's now a "power" weight for me
Progress is good :)

One  Arm Swings
16 kg x 5/5
20 kg
24 kg
28 kg
32 kg x 5/5 x 10
100 reps
7000 lb
RPE 7

Wt pushups
bw x 10
53 x 10 x 3

strong

Laterals
3 x 6/6 with 20's

BW 172.8
BF 14.5

Full ruck

Not a bad one. Still not sick but not healed, either. Mostly just a deep cough and some phlegm but no discolor in it. Energy is good and everything else is feeling almost normal

Nice and cool out but not cold so it was perfect.

Was really looking forwards to it, too, after yesterdays shit show. Something I could control with just my will, not such a delicate technique.

I'll never forget how blessed I am to be able to walk again, strongly, like a normal human being again with no pain. Much less ruck 50 lb easy.

I'll take that over everything

50 lb Ruck
13,047 steps
10 squat stretches
1:55
5.8 miles
Last lap 7:21 ( surprisingly strong I actually could have gotten 7:10 had I known I was on pace
RPE 7.5


BW 171.8 !!! WTF?!
BF 14.0

205 lb Press 1 x 4, pistol practice floor pushups

Rough day. Nothing went well and I guess I'm about due. Worst session in forever. Making too many changes and on top of that fighting off this crud that is going around it seems and that didn't help.
Went to bed thinking I would be sick in the morning but woke up feeling pretty good. Just a cough and some phlegm but nothing green but I didn't feel strong.

And, I wasn't. But messin' about with grip and heels and knee lock etc really through me off on top of all the other shit.

Didn't even try above 205, that was hard enough

Press
( closer grip. legacy shoes knee lock focus)
65 85 105 x 3
135 x 2
155 x 1 ( so so speed)
175 x 1 meh
195 x 1 ok
205 x Miss!
205 x 1 x 4
205 x miss
185 x 1 x 2 ( vibrams shoes, regular width grip)
195 x 1 x 2
135 x 5
155 x 5

Looking back over my videos ALL the best reps over 205 were done in vibrams. Guess I'll have to learn to stay locked as I hit my sticking point and just get better. enough fucking around. Even the unracking today was shite.

BUT warming up the shoulders from the top down was a winner

done

Pistols assisted
4 sets of 5/3

decided to do more work on left leg than right. Need to bring left side size up a bit

Floor pushups
50
50
40

seriously tough!

BW 172.8 WTF?
BF 12.5

tummy was not perfect either. three poops before 8 am training!

185 lb press 12 singles, 20 kg speed swing, laterals and pullaparts

Another solo workout. But was mentally ready this time and that makes all the difference. It was a good one.
Speed press work with  185 lbs  and incorporating the latest technique changes

1) closer grip ( thumb ON smooth) this is a keeper!

2)Reebok heels another keeper

3) focus on locking knees not glutes - also a keeper


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

Only 1 or 2 not perfect reps!


20 kg speed swings
10 sets of 10

strong!

One arm side raises
20 lb x 3 x 8  ( need to do these like this once a week)

Band pull aparts
black band x 12 x 3

also need to keep these

BW 174.8!
BF 13.5

1 pm
BW 173.6
BF 12.5 ( bath)

60 and 68 kg One arm swings, 7x 5/5, 3 x 5/5, Press 135 x 3 x 3, laterals

Both Glenn and Nick called in sick today at the last moment and it threw me off my game just a bit Nick actually got started and had to leave. Just wasn't  recovered enough and it was a hard reboot. But I did it
Planned on not transferring with the 68 and I was damned lucky I even got to that weight. The 60 felt the heaviest it has in forever for the first two sets then I settled down. I was just a bit distracted.

But it got done


One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
36 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 - 70 reps 9240 lbs
68 kg x 5/5 x 3 - 30 reps 4500
100 reps - 13,740 lbs

Press
65 85 105 x 3
135 x 3 x 3

since I couldn't load the pushup I decided to practice my new set up and shoe
played with a medium false grip but shoulders immediately said no so I obeyed.
I actually played with just a slightly closer the usual false grip (thumb inside the knurling) and it felt strong
further experiments Wednesday
the cues

Lay back
lock knees
push back


laterals
3 x 8/8 with 15s

BW 173.2
BF 14.4

Solid ruck

Good one today. Nice and cool out but not bitter cold. Perfect


50 lb ruck
13,074 steps
5.8 miles
12 laps
10 squat stretches
1:55 min
Last lap :7:30 ( 15 min mile pace)

BW 173.2
BF 14.4

Experimental Press day, up to 220 miss, then down and up and down, pistols , floor pushup

Well it wasn't a waste of time but pretty frustrating. Decided to use a full thumb grip today on the idea that it would help my lockout. Not only did it not help my lockout it pretty much showed me it's NOT the way to go for the press at all

The three missed attempts at 220 barely made it halfway up and while I felt strong and the weight did not feel heavy on my back or arms it just keep PUSHING OUT IN FRONT!!!

EXACTLY WHAT I THOUGHT THE WRAPPED THUMB WOULD FIX!

Arghh!

 So  I went down then up and finally switched back to the Reebok Legacy with a 1" heel and that felt the best
But, of course, I was toast at that point.
Always at the end

That I missed 195 out in front on the ramp up told me something was up. Then made it. Then missed 205 the same way. Then made it by pushing back much harder( still with full grip) but it wasn't as fast

After missing the 220 2x I tried it with a false grip but no go.
I went down to 185 for a few reps and it felt good
then up to 195 for a miss . Ack
But on the Legacy shoe at 185 - MAKE.
195 with Legacy and false grip MAKE
205 with Legacy and false grip Almost  make but the miss this time was just fatigue

The combo seems to be the higher heel and false grip

The problem is that I 'give" at the sticking point THROUGH THE HIPS- THE CANOE MOVES WHEN I FIRE THE CANNON

When that happens and I shift back under I usually can muscle it up but it's not right
The heel I think will let me lay back with support and the false grip has proven itself so I don't have to play with that anymore. Lets hope this is it

Press full grip
65 85 105 x 3
135 x 2
155 x 1
175 x 1 fast
195 x X !
195 x 1
205 x X
205 x 1
220 x X x 2
220 x X false grip
185 x 1 x 2 thumbed and false Legacy boot
195 x 1 x 2
205 x almost

19 freakin' total set! I'm beat.

Pistol practice
3 x 5/5

Floor pushups
50
40
30

beat up

BW 173
BF 13.3
W 57.8

Cool ruckings

It's still cool out but I can feel the spring coming in right behind. Alternated perfect and getting hot

Feeling good and got  solid start. Legs tight so no too fast at first but strong as well so no issues

48 lb ruck
6 laps
6993 steps
3 miles
RPE 7.5
60 min

BW 173.2
BF14.5

195 lb press x 12 singles, 24 kg one arm swings 10x10, laterals

The triceps extensions I did on Monday took more out of my triceps than I expected them too, but as I feared as well. isolation exercises, with the exceptions of the laterals and the pullaparts don't help my lifts as they tire out the most important "connector" muscles too quickly.

Well my hypothesis failed but the experiment was a success! They're out!

Could really feel them today during the press, especially during the setup, even though they weren't sore at all. Just too tired.

Everything was tired today and didn't sleep well last night for no good reason. Just a get it done workout.

But still, 12 singles with 195 on a tired day ain't bad at all

Still pushing the bar forward  and I hate to say it but I might just have to go back to the full thumb grip again. When I get to the lockout I need to keep the bar back but locking out with the triceps involves extension which, try as I might to fight it, seems to push the bar forward. Got two weeks to play with it and then back to triple progression on heavy saturdays and speed singles on wednesday.  Time to re inforce that lay back arch I think. we'll see but I'm thinking that will be the plan.

Still have time to make 100 kg before my birthday

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1 x 3 ( not enough layback and too much forward push!)
195 x 1 x 12 meh
175 x 1 fast!

24 kg speed swings
53 x 10 x 10
5300 lbs

solid!

laterals
3 x 8/8 20's

BW 173.4
BF 14.0

48 kg One arm swings 10 x 6/6, lying triceps extensions, laterals

 Was a  bit worried I was coming down with something all day but when I got in the gym i was pretty strong. It's weird now that although I fully respect the 48 kg bell and I don't own it like I do the 32 or even the 40 kg in terms of swing height and power expressed, it doesn't scare the crap out of me like it used to.

Like the 60 and especially the 68 kg bells do :)

It didn't feel like it at the time but the height of today's swings wasn't bad at all

Right back and hip were a bit off from saturday's bail out but everything stretched out alright and had to active the right rec fem a bit but it was decent day



One arm swings
16 kg x 5/5 x2
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
12720 lbs

Nice thing too that grip was never an issue and power was solid

Floor triceps extension ( an experiment )
35 lb x 10
55 x 8
70 x 6
55 x 8

these felt fine except for the initial pullover off the floor, I think I'll do them on the bench instead

Laterals
3 x 8/8 with 15s

BW 174.8
BF 13.4

1pm
BW 174
BF 11.7 !!
W 59 ( post bath)

best numbers I've had in forever

Fast as fuck ruck

Wow this started off so fast and easy. Possibly the fastest ever!
Covered seven laps in the first 60 minutes no problem, legs felt strong light and loose!
Started off with 7:30 half mile times and it was no issue. So weird. No good reason for it either but I'll take it

48 lb Ruck
12 laps
10 squat stretches
7 laps in 62 minutes
11th lap 7:00
12,724 steps
5.6 miles

was actually on pace to break my 6:38 lap record which I never thought I'd see again but legs got heavy the last 200 yards.Still VERY VERY happy with this!

BW 173.2
BF 14.4

220 lb press x 3 attempts, 207.5 x 3, pistols, floor pushups

Well, this was  a wild one!

First, the good news. I've never been so close to finishing 220 as I was today on my first attempt. Still did not lay back enough at the start to not avoid a slight give as I initiated the press and that pushed the bar forward just a bitbut it was enough to get me slightly out of the groove . and with this weight there's literally no margin for error.
 but it was so close I had to ask Glenn if it was a good lift or not. Next time, lol



Took a weird second attempt that was  well, just weird and not normal. The above was my third. Again the back and hips seem to be the weak links

But this 205 warming up was the best and fastest I've ever done. all the warmups from 155 -205 were all perfect fast straight line pushes


I have to cut myself some slack too. This IS the first heavy workout with this new technique and cues. Plus the first session with the Adidas Power Perfect shoes. So all things considered it was a great workout

I do think I'm going to up the weight on Wednesdays to 195 or maybe even 200. We'll see

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
220 x X
220 x ack
220 x Bail out
207.5 x 1 x 3 all very very strong and solid line

Pistol practice
4 sets of 5/5

stronger and more mobile in bottom position every time. Loving these now. SO much leg work in so few reps!

Floor pushups
2 x 53
1  x 45

tough!

BW 173.4
BF 12.5
W 58.3

Hot ruck

The weather turned warm quickly and I definitely don't like it lol. But I got my six laps in and they were pretty strong despite the heat

Pace was solid 8 min or less for each  half mile which is solid

48 lb ruck
6 laps
54 min
6734 steps
2.8 miles
RPE 7.5

BW 173.4
BF 15.4
W 56. 3

185 lb press 18 x 1, 22 kg swings 10x10, laterals

Interesting day. Started off with Innov8 heels and things went good with warmups and even the first few sets of the work sets, but then the bar started drifting in front again in the same old way and I wasn't sure what to do

I was laying back well, holding the layback and pushing straight up but the bar or my hips  kept drifting again. Not a big deal to correct with 185 but not going make 220 go to lockout.

So I put on my adidas power shoes which has just a .5" heel and that seemed to do the trick. But it wasn't perfect til Glenn told me to push back FROM THE START instead of up.That seemed to make all the difference. Not too much heel but just enough and pushing back instead of up from the start

Also important : taking the weight off the rack with my glutes and torso and not lifting my elbows too much or too high.. Just unrack it, layback, pause PUSH BACK. The bar ended up at lockout just where I want it. I figured it out around set 12 or so but kept doing another and another to make sure I didn't lose it

haha

here's set six which was good but not as fast as I wanted

65 85 105 x 3

135 x 3

155 x 2

175 x 1 ( innov8 shoe)

185 x 1x 5 (innov8)

185 x 1 x 13 with adidas powerlift shoe

Super comfortable

22 kg swings

10x10

these felt great and powerful. LOVE training the swing this way! I go you go pace
wore the adidas shoes here too , just too lazy to change again

laterals

3 x 10/10 with 15s

since going back to the starting on the things position my shoulders are much happier with this exercise

BW 173.4

BF 15.4

W 56. 1

44 kg One Arm swings 10x7/7, wt pushups, laterals

Felt strong and tired at the same time ,lol! Very weird. Was pretty leg tired and overall just flat but once I started each set I was strong and wind was solid as well
Rest was pretty minimal too as all three of us pretty much went I  go you go.
But I wasn't that into it.
Just another day at the office
Get er dun

One arm swings
16 kg x 5/5 x2
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
44 kg x 7/7 x 10
140 reps
13, 580 lbs

Wt pushups
bw x 10
53 x 10 x 3 sets

solid but think I'm ready to go back to horizonal bar version, it's time

laterals
3 x 8/8 w/20's

best these have felt in ages. started the move again with db on thighs instead of in front. I think that actually may make a big difference

BW 173.2
BF 14.4

strong ruck!

Didn't expect because I missed thursdays ( dentist appt) but the legs felt loose and strong at the same time
Lungs were decent too and things started well and got much faster at 1:20 in
Nice and cool but not freezing helped too. Overcast, perfect rucking weather for me

50 lb ruck
12 laps
10 iso squats
6th lap = 7:52 for .5 mile still better than 16 min miles!
12th lap - 7:15 not bad at all
13,083 steps
5.8 miles
2:00 even

BW 171.6!
BF 14.6

Closest yet! 220 lb press x X x 2, 205 x 1 x 5,pistols, floor pushups

SO CLOSE! At first I thought my technique was spot on and I just wasn't strong enough, but close examination of the start shows I dropped my elbows just a bit and let my T spine shift forward, again. just a bit, but enough to put the bar path too forward for me to overcome it

Goods news is that I am wicked strong and almost got it anyway!

This 205 on the way up was as fast as I've ever done it


AND I don't drop the elbows back at all and the groove was pretty much perfect for me

I think I confused "long pause" with "long pause after I get into the right position in the layback.  I 'held" right after unracking it, THEN layed back and held again but I shifted that slight bit. Oh well at least I can see it

Also good news is that after I pressed it I did not shift forward but "stayed back" as I was focusing on as well

I'll get it and then, once I get this sussed, 225 in short order too.

Press
65 85 105
135 x 2
155 x 1
175 x 1
195 x 1 fast
205 x 1 fast!
220 x X
220 x Nothing lol. bad start and I figured that was it
205 x 1 x 4 GREAT
       x 3/4 messed up the start getting tired

Pistols
4 x 5/5
legs are staying sore a bit
back to more primal squat stretches all day at work again and I can feel it

Floor pushups
2 x 52 strong
1  x 52 Nick says last 7 were really short reps. All paused at top or I wouldn't have made them
still good

BW 173.2
BF 13.3 ( bath)
W 57.7