No ruck ruck

Sprained my right foot big toe capsule it seems; woke me up at midnight Monday night out of the blue( I thought-now I think it's from my  bail out)
Worked on it a lot but didn't think rucking with 50 lbs would be a good idea; hell I didn't know I could do the walk with no pack, but it felt better as the day went on. And walking felt better than standing which really hurt.

I think the bail out over extended the flexor pollicus longus and the great toe capsule; flexion felt better. also pounding the shit out of my gastoc soleus and post tib

Wore my salomons and had a super fast and strong ruck and the toe felt normal. Oh also iced it a bunch this morning which seemed to help

6 lap no weight walk
6 laps
50 min
3rd lap speed :7:08
6th lap 6:47
6289 steps
3.7 miles

this makes it about 14 min mile pace! not sure my math is right but the lap times were right as was the total elapsed time and almost all the laps were about the same pace. I was flying! Great to feel even a little bit fast again

BW 174.6
BF 14.7

135-175 press weight ladder, 24 kg snatch, wt pushups

This went very well despite being a bit tired from not sleeping well last night, Capsule of big toe woke me up for no damn good reason at midnight and made me deal with it. It calmed down enough to let me sleep some, felt better in the AM but is back now as I write this.
It feels like it has to do with that bailout on Monday some how. Over-strained the flexor hallicus longus a bit and it's yelling at me.

Getting back the timing for touch  and go reps will take a bit but I'm basically at 80 % of pr already. Felt good to work on holding that static arch- now that I know it's what I need

Press
65 85 105 x 5
135 x 5
145 x 5
155 x 5
165 x 5
175 x 2 ( got out of position )
175 x 4


kb snatch
24 kg x 5/5 x 5
very strong and solid, even right arm lockout

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

BW 175.2 !!!
BF 13.1 ( post bath  11.1)

W 57.8

215 lb press attempts/miss, 202.5 x 1 x 3, floor pushups, laterals

Should have been much better but got caught thinking too much during each set instead of before and after and it cost me.You  can't think through a checklist when you're actually lifting, it's just way too slow!
Overall decent but lost glute and back tightness at the critical point of each rep and looking at it now I think just overall fatigue from Saturdays' super heavy swings did not help. So there is that

The groove was pretty good at the 205 warmup just SHOT up til I over shot it at lockout ( not used to being up that high so quickly but the bail out wasn't too bad and I didn't eat the floor again


this 200 lbs warmup was good but also lost what looks like back arch tightness and got a wobble in what should have been a super easy lift


Press
 135 x 2
155 x 1
175 x 1
195 x 1 ( strong)
200 x 1
205 x 1 ( almost  lol )
215 x Miss x 3 attempts - all over the place but the  above press wasn't too bad
202.5 x 3 ( missed a second attempt then came back and made the last two )

again, just a bit all over the place. thinking too much

Floor pushups
60
60
50

this was HARD last 15 reps of last set were all singles and I wasn't sure I would make 40

laterals/bent laterals
3 x 10/10 with 20's

BW 173.6
BF 13.4
BW 57.6

Strong Ruck

It went well today and I wore my old Magnum Stealth 6" combat boots and had no problems with shin at all. I don't remember ever having problems with them but I thought that I can no longer wear hi tops but I guess that's not true. Legs felt loose, lungs felt fine, only a little leg fatigue more than half way through from the heavy swings yesterday

50 lb ruck
12 laps
12,929 steps
5.7 miles
9 squat stretches
about 8 min half miles for most laps
last lap about 7:30

BW 172.4
BF 13.9

60 and 68 kg One Arm swings 7 x 5/5, 3 x 5/5, pistols laterals rear delts

Really really good one today. Very solid, body was fine and all parts stayed attached.Even my grip was decent on the 68 and made all three sets of transfers although I only went left to right but I'm happy enough

 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
36 kg x 3/3
40 kg x 4/4
44 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 7 sets
68 kg x 5/5 x 3 sets
100 reps

Pistol practice
3 x 5/4, 6,5, 7/5

decent all top down

One db laterals
3 x 8/8 20s

Bent laterals
3 x 10 with 25s

BW 172.8
BF 11.7
W 57.9

Ruck and roll

Must have been the shoes as I did the whole six laps today relatively fast with zero shin problems! Wore the low top Salomons and no problems at all
Dammit, I really wanted to be able to ruck in the suede MacV1s. Oh well what works works

50 lb ruck
6 laps
3.3 miles
7297 steps
55 min

BW 173.4
BF 13.8
W 57.2

185 x 8 x 2 single,22 kg snatch, wt pushups

This went great! Hit every rep of all eight sets of two singles today ( well missed one but made it up) and the technique work just as I hoped.
Taking if off with the glues/ wide(r) stance
hips move forward FIRST
which move  my torso ( and the bar BACK) to set up the Bow reflex
( I had one rep that moved down not back and hit the pins- didn't know at the time what went wrong but not I do)
that is the takeaway for the day- Hips move Forward, Bar moves Back then launch
 the rest was easy and strong.

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
185 x 2 x 8 sets
       x 1 ( last rep wasn't perfect)


22 kg snatch
5 sets of 6/6

easy peasy

Wt pushups, horiz bar false grip
BW x 10
53 x 10
85 x 10 x 2

BW 174.2
BF 14.5
W 56.8 felt dehydrated for sure

1 pm
BW 173.8
BF 11.7
W 59.1 !!

212.5 lb press, 205 x 1 x 3, Floor pushups, laterals

Strange one. Didn't feel quite right today even though I had no reason not too. Just not quite in my body well at the start but all things considered I was very strong. The groove, while not perfect was pretty damn good and another piece of the puzzle fell into place

I can see now that I was rushing the unracking and taking the bar off with my quads instead of my hips ( even in the flat vibrams). this didn't set the  'bow' correctly and that's when the bar gets out in front at the sticking point

I "kinda" took the bar off with the glutes but not enough to really lock in and I can see now how crucial that is. I have to move the hips forward and the bar back SIMULTANEOUSLY as I initiate the press. If I just lay back that's when I have to shift back under it at the sticking point and that's when the bar moves forward

Big lesson and can't wait to practice again, already, on wednesday

Press
65 85 105 x 3
135 x 2
155 x 2
175 x 1
195 x 1
200 x 1
205 x 1 ( lost balance)
207.5 x 1
212.5 x  MISS
212.5 x 1! ( out in front a bit)
205 x 1 x 2
       x miss
       x 1






Floor pushups
58 x 3 sets actually very decent, last set the last 13 reps were all paused singles ( at top of rep)

laterals
3 x 10/10 15s

BW 173.4
BF 11.7 ( bath)
W 59

4 am
172.4
14.7

Half and half ruck

Strange one. Started out strong wearing my MACV-1 gen 2 boots and my shin was fine for an hour. Then, it wasn't. Anterior tib started to tighten up again and I decided to walk home and switch shoes back to my low top Salomon XaPro 3D

And it worked like a charm! almost by the time I got back to the park I was walking 100% normally, like it never happened. AND it held for the rest of the 6 laps.

Fucking weird. But it is what it is and if they work they work. Going to try my  running shoes next thursday to see if they work as well ( only 2 oz lighter than the salomon- which is basically just a little beefier running shoe) or I'm going to have to buy another damn pair of salomons as these are three years old already- almost four

Main thing is I need a low top or a very flexible mid foot shoe

50 lb ruck
12 laps ( sort of)
1:55
12,139 steps
5.4 miles
6 squat stretches
Last lap 7:27!
most laps around 8  min miles

BW 172.8
BF 14.7

48 kg One Arm Swings 10 x 6/6, pistols laterals

Really solid day/ workout. This seems so much easier to do than presses now. No stress at all, just a lot of work but that's so much easier. I put a lot of pressure on myself on the press to make progress till I get 220 then 225. I think it will be better now that I've really decided on a technique but it was starting to feel like every Saturday was a competition and it was not even close to fun anymore

For some reason mondays are easier even though I am more tired I am way more warmed up and that's key I think

But to today- very solid session and the body, the grip, the bell etc all felt good. It almost felt , dare I say it, easy. I could actually concentrate on maxing out the power
Great to feel

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 4/3
48 kg x 6/6 x 10
120 reps
12,720 lbs
RPE 6

Pistol practice
4 sets of 6/4
even these are getting stronger

One db lateral
3 x 10/10  20s

Bent laterals
3 x 10 20s

BW 172.4
BF 12.7 ( bath)

More tight shin ruck

 Started off really well then anterior tib tightened up again three laps in. Made it through all six laps but not sure why the calf is tightening
Most probable suspect is barefoot pressing on Wednesday but I should be more used to that by now
Wore my MACV-1 coyote boots which should have been fine but something's up

Next week will stretch calves prior to ruck
Will test out macv-1s on Sunday and see how that goes

50 lb ruck
6 laps
2.8 miles
55 min
not sure how many steps

lots of rest pauses to loosen calf

BW 173.4
BF 13.3

175 lb press x 6 x 2, 180 x 5 x 2, 20 kg snatch wt pushups

This went great after a slow start. Hard to get the rhythm at first as I was focused on just laying back and not laying back and pushing hips forward at the same time before I press. After the third set or so at 175 I found it and it was smooth sailing after that

65 85 105 x 3
135 x 2
155 x 1
175 x 2 singles x 6 sets
180 x 2 singles x 5 sets

22 reps


20 kg snatch
5 sets of 7/7
strong overhead position solid too

wt pushups horiz
bw x 10
53 x 10 x 3

strong false grip

BW 173.4
BF 13.3

1 pm post bath
BW 173.6
BF 10.8 !!
W 59.8
Best reading in years feel it too

210 lb press 200 x 1 x 3, Floor pushups, laterals

Wow, this went great. It only could have been better had I made the 212.5 I tried after the 210 but that was a timing error not strength and I'm freaking happy I made all the other lifts AND I could actually feel the right groove!

Press
65 85 105 x 3
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1 strong!
205 x miss ( out in front too fast start)
205 x 1 ( video below)
210 x 1
212.5 x miss
200 x 1 x 3 strong!







( last warmup)

this was great and I realized I have to lean back NOT pull down on the bar which is what I think I did on my first 205 ( clanged the right side of the bar)

SO I do have to lean BACK once I unrack ( with the glutes) and set the hips. That's my stretch reflex to start the press. If I pull down it goes forward. Now, to really groove this thing. Multiple singles for 3 rep sets on Wednesday to practice just the start. With probably 180
Lean back don't flex the lats

Floor pushups
57 x 3 sets!

very strong today. I didn't think I would get all three sets, especially doing them right after presses when I'm not used to that anymore but it wasn't that bad Last ten reps on last set were all bone lockout with a breath pause.

Laterals/Rear delts
3 x 10/10 with 15s

BW 173.8
BF 13.0 !!
W 57.5

Very very pleased with todays training

Good ruckings

50 lb ruck

5.8 miles

12,965 steps

1:55 total time

10 squat stretches

16:15 min/mile

this went really well and my calf didn't bother me a bit. Wore the low top Salomon XA Pro 3ds they're old but they've never caused me problems

I've worn the high top Salomons with no problems before and hope I can again

Cool very misty morning. So misty I thought it was raining. Never felt that before here. Very nice and relaxing. Legs and lungs felt good the whole time although things really opened up at 1:30

Most laps were around 8 min for the half mile which is very cool

BW 173.4 BF 14.5

44 kg One Arm Swings 10 x 8/8, pistols, laterals

This was excellent. Nice to start saturday off with something so familiar, lol. So much easier to get warm, too
Power was good and body held up well. Lungs strong too


One arm swing
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
44 kg 8/8 x 10
160 reps
15,520 lbs
REP 6.5

Pistols
4 x 5/4
knees a little stiff but warmup up fast

One arm laterals
3 x 8/8 20s
bent laterals
3 x 10 20s

BW 173.8
BF 11.7 !
W 58.9 ! highest in quite some time

Tight shin ruck

For some reason ( perhaps wearing vibrams in a press workout in two months) my calves were very tight today in my ruck and my anterior tib got crazy pumped ( left only ) and I could barely walk! Not nice. Got five laps in but it was nasty

Was wearing my high top salomons but they didn't bother me the last time I did 6 miles with them so it must have been the vibrams and over stretching the calves a bit

50 lb ruck
5 laps
5126 steps
2.2 miles
RPE 10

BW 173.8
BF 13.6

New Schedule. Also, back to the future

Since I'm going back to my old technique I decided to go back to pressing on Mondays again. I'm just notwarmed up enough that early it seems, especially doing such limited single work on the way up to the max

Plus I can eat more and be at weight for the attempts

Saturday
Swings ( heavy)
Pistols
Laterals

Monday
Press (heavy)
Floor pushups
Laterals

Wednesday
Press ( light)
KB snatch
Wt Pushups

207.5 lb Press and Back to the Future form wise, 24 kg snatch, laterals

Well this went well! SO nice to have a good press day again; it seems like it's been years. Went back my old form

vibrams five fingers , wider stance

false grip

glute driven take off

lay back util hip flexors are on stretch

layback again and shove weight to lockout

Small weight jumps to max ( that's where I get the volume AND the neurological warmup)

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 Yes!
200 x 1
205 x X out in front
205 x 1 yes!
207.5 x 1 yes!
bw 173.6
19% over BW

Not bad at all for the second heavy day this week. But this was so much easier. Thought about it a lot less too and tried to feel the right groove more.


24 kg snatch
5 x 5/5
overhead position is really coming along. this all felt excellent


laterals
3 x 10/10 wth 15s

BW 173.6
BF 14.7

40 kg One arm swings 10 x 10/10. wt pushups,one arm laterals

Screwed up and deleted the video from my phone before I uploaded it to youtube so  I don't have the video to share ( as if anyone but me is reading this, lol) but it was a good day. Not a great one as I didn't sleep well last night but better than most. Especially my cardio which is nice. Yesterdays. fast walk was good too as my back was pretty fresh

Here's the link though to the video on my FB page if anyone wants to see it
https://www.facebook.com/mark.reifkind/posts/10157181780050920

One arm swing
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 4/4

40 kg x 10/10 x 10
200 reps
17,680 lbs
RPE 7.5

really worked on NOT breathing so hard on the last five sets but smoothing out the inhale longer and more gentle on the exhale. still biomechanical match but less forceful on the breath so I could maintain more force on the movement

Wt pushups on horiz bar
bw x 10
53 x 10
85 x 10 x 2

solid. Used false grip

One arm laterals
20 lbs x 10/10  x 3

bent laterals
3 x 10 with 20s

BW 173.4
BF 13.1

205 lb press and weight ladder for form,pistols, floor pushups

this wasn't right either. had a hard time not throwing my head and keeping my chin in. A bit disappointed now. It seems it's all about the same when i get over 205 now. I can do it any number of ways but it's never smooth line that I'm looking for.

Definitely over thinking it now

Felt good, rested strong focused but I'm truly back in my power squat looking for the "right" technique instead of just going by feel and not trying to understand it yet

 Up and down the ladder

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1 not as fast as I'd liked
195 x 1 decent!

 205  miss!
205 miss x 2 more! ack!!
175 x 1 changed  back to false grip
185 x 1
195 x 1 easy
205 x 1 the video above
210 x miss but the groove seemed better false grip definitely easier on the shoulders and a more tricep dominance. safer probably too

pistols
4 set of 5/4

floor pushups
3 x 56
strong too how I did that is a miracle . knew I felt strong today

BW 172.6
BF 12.5 bath

Slog

It started out with promise but my legs got heavy quickly and I had to stop and shake em loose  at least once per lap for four laps. They  finally opened up on lap five and six was strong . Always beena a long warmer- upper but it sucks

Not quite cool on one side of the lap and hot on the other, lol. Just a silly day actually but it got done

50 lb Ruck
6 laps
7323 laps
3.0 miles

RPE 8

BW 174
BF 13.4
just hope it stay this high  for Saturday

Standing press 135-190 weight ladder 5-1, 22kg KB snatch, laterals

Realized, after watching Tommy Kono press video in slow motion that he was keeping  his chin in, tucked, like one does, and I do, when bench pressing, and I was trying to to look up and hold a cervical as well as a lumbar arch. I played with it yesterday and it really felt good; I felt like I could really get my lats into the lift ( which I couldn't before and, frankly, didn't think I needed to do).

It felt so much just like my bench press it was freaky

Of course my timing is way off but tried it today and it felt great and I could do it semi right 80% of the time

here's 155 x 3 warmup just starting to play with the technique


It doesn't look on video that I am keeping my chin in but it sure felt like it when I did it, and, it moved much differently than my usual press groove

Press
65 85 105 x 3
135 x 3
145 x 3
155 x 3
165 x 3
170 x 3
175  x 3
180 x 1
185 x 1
190 x 1 best rep of the day

for some reason it seems to be easier to do the technique when it was heavier

Snatch
22 kg x 6/6 x 5

laterals
3 x 10/10 with 15s

BW 173.4
BF 13.6