60 and 68 kg One arm swings,24 kg front squats, laterals

Very strong session today with both the 60 and 68 kg bells. Easily my strongest day yet. Grip was no issue and power, bell speed and height were good as well
No fear either , just respect and focus

One arm swing
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
32 kg x 4/4
40 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 7
68 kg x 5/5 x 5 ( all left to right transfers)



24 kg front squats
4 sets of 5 strong. used two hand grip on left racked bell. perfect

One arm laterals
3 x 10/10 with 20's
rear delt
3 x 10 with 25s

BW 175
BF 12
W 58.8

Fast fast walk day

This went so well really digging walking without the ruck now as much as with it. totally different but reminds me a lot of when I was a running. even finding that 'runners/walkers' high that I rarely found with the ruck

Now I have no plans to ever stop rucking with weight but I want to train this modality as well

 6 laps

1) 6:58
2) 6:53
3) 6:47
4) 6 :42
5) 6:35
6) 6:28

total time
38 min

5853 steps
 2.6 miles

which I don't understand. each lap registers .5 mile when I do it so how do 6 laps plus the walk to and from the park .1 each way only register 2.6?

doesnt matter
today was fast. Shin got a little tight on the last 1.5 laps which is definitely speed related

BW 174
BF 13.6

Speed Press day

What a great day and I don't have any video! Well I do but it's on facebook. I downloaded it there first and then deleted it from  my phone. But it was a great great day. here's the link
https://www.facebook.com/mark.reifkind/videos/10157356470490920/

Plus I figured something out by mistake. the presses started good but not great. set two was out in front a bit on the second rep an I didn't know why. Until I realized I was looking up and forward not UP AND UP
Gotta be FACE UP!
What a huge difference. Immediate straight line to lockout. After I realized that the next six sets were basically perfect

Press
65 85 105 x 3
135 x 2 p
155 x 1
175 x 8 x 2 all paused
 this is 75% of max and bodyweight actual

Snatch
20 kg x 8/8 x 5

this sucked because it was 100 deg in the garage today but the workload was fine

wt horiz  pushup false grip\
bw x 10
53 x 10
85 x 10 x 2
strong. really keeping my neck in extension here too. Face Up

BW 173.8
BF 14.1

217.5 lb Press PR, Floor pushups, Laterals

Well this went great! The lockout could have been better on my right arm but man I will take this and count it! And, every set was solid on the way up. No missed reps and none out of the desired groove. Everything went according to plan including the timing

It came to my just yesterday that I should initiate the press the same way as I used to do so on my bench press: with my legs and hips! Wasn't sure that was going to work but it did and especially in conjunction with the press signal being called by Glenn.

This helped immensely on two fronts
1) not having to think when to go and rushing it by  mistake
2) really having to build tension waiting for the call and "coiling the spring"

The shock wave starts in the hips and drives into the bar and off the chest. Under the bar the whole time. Now just got to get that right arm lockout cleaner

and of course "face up" the whole time

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1


215 x 1
217.5 x 1 PR
207.5 x 1 x 3!!




Floor pushups
60
50
40
tri's are cooked!

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

BW 174.4
BF 14.4

Tough Ruck

Yesterday's work was solid but took a lot out of my legs. Did all the right things last night too, went to bed early, slept well , was hydrated ( not perfectly but well) and my legs just felt the workload from it. All good.
Was warmer too so I didn't get the cool breeze respite but that's training eh? Just went slow until I got involved with a no weight walker conversation and things sped up. for 4 laps or so. Didn't really feel it except my calves and shins started to tighten, a sure sign. Especially as they calmed right down when he left and I got back into normal gait ( realized I wasn't leaning enough/POSE) and pace But time went fast but I worked a little harder than I wanted to.

50 lb ruck
12 laps
10 squat stretches
1:55 min
12,683 steps
5.6 miles
RPE 9

BW 174.8
BF 14.9

48 kg One Arm Swings 10 x 6/6, 24 kg KB front squat, laterals

This was easily the strongest workout  I've ever done with the 48. It simply felt like a 40 or at most a 44 and the bell speed per rep was the fastest ever also, and I had no trouble controlling the bell's descent and keeping it in the legs, and hips. Good foot grounding as well. Cardio was strong too

Couldn't be happier

One Arm Swings

16 kg x 5/5 x 2

24 kg x 5/5

28 kg x 4/4

32 kg x 4/4

36 kg x 4/3

40 kg x 4/3

48 kg x 6/6 x 10

160 reps

16,960 lbs

KB front squat ( left arm rack only

16 kg x 5

20 kg x 5

24 kg x 5

easy way, work easier than pistols. Not sure if this the best choice though. leg work is limited by arms but I'm not sure how much I need. rethinking lunges again. but what version?

One arm laterals

20 lbs  10/10 x 3

so strong, actually checked bell to make sure it wasn't 15!

bent laterals

3 x 10 with 25's

strong too

BW 173.8

BF 13.1 ( bath!)

W 57.8 too much wine too little water

Fast speed walk

Well this came out of nowhere! I really fast loose legged walk today. Everything clicked and the first lap was at 7 minutes and they all stayed there until the sixth lap where I clocked an easy 6:31! Really nice to feel this good for a change on the walk

The idea of a ruckless fast pace walk was perfect. This is it's own thing. The idea for the ruck was to strengthen my knee and back post TKR and it did. I'm never going to actually do the Ft Bragg 12 miler I wanted to as GoRuck doesn't and will not, offer it so once a week heavy is fine

fast walk
6 laps
38 min
6080 steps
2.7 miles
last lap 6:31
total walk time 45 min

A++

BW 175.00
BF 14.1

135-175 weight ladder, +200 x 1, 24 kg snatch, wt pushups

This went very well. Felt solid but allergies getting to me a bit. The technique held very well ; the face up position keeps my head just where I need it and I get a clear line from chest to lockout.
Also the 'layback/pause' start is correct, too. More longer than shorter is better to get a lot of total body tension before the launch

For the launch it's key to get press/hips almost as one move. I missed 185 after the work sets because I pressed but did not get my hips going fast enough and sure enough, the bar went forward.

The hardest part of five reps sets is timing the breathing and getting the breath out and in again at the top. this means the lockout has to be spot on

On my 175 top set it was not


But on the 165 set it was solid


Press
65 85 105 x 4
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 1
200 x 1

Kb snatch
24 kg x 5/5 x 5

strong and smooth

wt horiz bar pushups false grip
bw x 10
53 x 10
85 x 10 x 2 ( both sandbags layed vertical along spine. much heavier this way)

BW 175.8
BF 13.9

1pm
BW 176 !
BF 11.8
W 59 ( bath)

217.5 x X x 3, 207.5 x 1 x 3, Floor pushups, laterals

No excuses, should have made it but I also found one more piece of the puzzle while missing it.
Body felt great, mind was solid, legs were tired from the weekend but not in the way I used them in this so no excuse there either. Was focused on being more aggressive in the lift and that definitely helped me not over think it

But the one piece I didn't get til after the 217 attempts is that when all things else equal I cannot rush the lay back into the press. I have to 'pause' it.
When I try to bounce it always goes forward.  and or I get loose at the sticking point  even though the video of the last 207 press is rough I was beat to shit from heavy isometric holds and a lot of single up to there. But I didn't even figure it out ( Glenn did) til the last two sets!



The setup and drive/ hip is correct now I hope this pause  aspect finalizes the deal

Press
65 85 105 x 3
135 x 1
155 x 1
175 x 1
195 x 1 flew!
205 x 1 flew!
215 x 3/4 rushed the pause I now know
217.5 x X  x 3 lots of grinds Video is last attempt
207.5 x 1
          x miss
          x 1 x 2

Floor pushups
60 hard
55
35

tri's are dead

laterals
3 x19/10 15s

BW 175.6
BF 10.6 !!! bath
W 60.1

and I feel it! lean and big

haha made the exact same mistakes last time I attempted 217.5 after missing 215 in the same way. by not pausing enough!
http://rifsblog.blogspot.com/2020/01/2152175-x-x-205-x-1-x-5-pistols-floor.html

Heavy legs ruck

Guess I'm using my legs well in my swings and they were dead on arrival this morning. The paused pistols probably didn't help either but either way, dead heavy ass legs right from the start

They got a bit better but only marginally. I put in a decent last mile but it was pushed

50 lb ruck
12 laps
10 squat stretches
LOTS of stop and shake it outs
13,004 steps
5.8 miles
Last mile 16:30
Last lap 7:31

BW 174
BF 14.0

My FS1 blade is done and will be here soon! can't wait!!

It was a very solid day. Body felt good, reps were strong, lungs were solid and recovery between sets very good. No complaints. Mind was not as solid as I would like but overall pretty good. Can't complain :)

This bell is starting to feel more like the 40 and less like the 48 which is a great thing. One day the 48 will feel that way. It's starting to

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 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15,520 lbs

RPE 7
Was able to maintain very solid power output on each rep of almost every set and the second hand did not suffer too much

Pistols
paused
4 x 3/3
not bad. Legs tired from the swing work. Much different doing this after swings than presses

One arm laterals
3 x 10/10 with 20
bent laterals
3 x 10 with 25s
getting stronger on each of these

BW 174.6
BF 13.1
W 57.8

Fast walk

Really good one. Wore the GoRuck Macv1 Gen2 and my shin was fine. Plus it was fast pace so it's nice to feel that whatever that calf problem was hopefully it's over and not definitely shoe related

 Fast Walk
6 laps
6170 steps
2.7 miles

2nd lap 7:10
4th lap 7:00
6th lap 6:42

total time :52 min

Felt great to move so lightly too. Used POSE walking technique and it worked as well without the ruck as it does with it

BW 174.8
BF 14.4

135-175 weight ladder Press, 22 kg snatch, weighted pushups

Decent one although mentally tough, a bit flat from Monday and a bit pissed at some wonky clients

Got it done but mind was just there not really sharp focus

Press
65 85 105 x 3
135 x 5

145 x 5
155 x 5 ( all sets easy, touch and go)
165 x 5
175 x 5 ( all paused)

thought it would be good to practice "five singles" but not I'm not sure it works. Never really in the exact place I am on unracking so I might not be practicing exactly what  I want to. It's much easier to breathe but holding that arch for five touch and go reps might be more beneficial

22 kg snatch


left wrist tweaked a bit and my left overhead position suffered a little for it. Not sure why but it was a loose grip hike pass I think
Anyway the sets were strong and my right overhead position was solid

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

very very strong with lower positions in depth and pauses on last reps

BW 175.4
BF 14.4

215 x 1 PR Tie, 205 x 1 x 4, floor pushups, laterals/rear delts

Well, this ended up much better than it could have. Felt good but flat today. Strange. Felt strong but not a lot of juice. Sleep is 'ok' but not  great. The warmups though felt  great and if I could just control my mind I knew I would have a good chance at 215 plus.

"control my mind" lol

 205 warmup went great


Like it was on rails. timing the press/hip drive went perfectly

then
215 x 3/4 SO CLOSE just a little late hip drive on the start and missed it by a hair. But I was happy with the attempt and would have stopped there except for a video malfunction that meant I had no proof

So I took a second attempt focusing on hip drive and it got out front. Fuck Also  rushed the layback start. too fast

So this was the third attempt! It just came together. Hip drive and arm shove have to be almost simultaneous BUT the arms have to initiate by just a fraction! Such a freaking tight rope at these weights

22% over bodyweight!

Press 65 85 105 x 4
135 x 2
155 x 1
175 x 1
195 x 1 easy fast
205 x 1
215 x 3/4
215 x X
215 x 1 PR tie
205 x 1 x 4 ( third set shitty)

Floor pushups
60
60
45

decent

laterals rear delts
3 x 10/10 w/ 15s

BW 175.6
BF 11.9
W 58.9
1pm post bath

Slow and steady ruck

This went great despite a poor nights sleep and a weird neck thing that woke me up again! What the hell is it lately with me getting woke up with a sore joint in the middle of the night lately? Shit, enough.
Old yea, old guy injuries

But it worked itself out enough but I wanted to wear my Salomon 4D GTX boots and see how my shin did. I really really don't want to buy another pair of boots.
Good news, they did fine and so did my shin
Really stretchouted this am and I've been paying more attention ( SuperNova love) to the popliteus as well as a really locking the knee out when I stretch out
I thought it was more soleus but now I'm thinking it's upper bicep fem and popliteus

Also started out slow to warmup and that helped.

50 lb Ruck
12 laps
13,180 steps
10 squat stretches
about 18 min miles
2:00 even for total
5.7 miles

BW 174.4
BF 14.5

40 kg One arm swings 10 x 10/10, paused pistol practice, one arm laterals/rear delts

This was, as always tough. And, as recently tough in  a  good way, ie, trying to maximize power out put on each an every rep as well as all the sets. I can  feel when my power goes down but I still try to keep it high and there's the training; keep pushing back that level over time

4-5 min rest between sets so we had plenty of time but it's starting to get hot now and that adaptation has not kicked in yet either ;)

One arm swings
16 kg x 5/5 x 2
 20 kg x 5/5
24 kg x 3/3
28 kg x 3/3
32 kg x 3/3
40 kg x 10/10 x 10
200 reps
17, 600 lbs
Strong but a tough one. definitely challenged my lungs and legs

Paused pistols


after seeing how bad my depth was last week I decided to do some low rep paused pistols today and it was a good thing Need to re focus on this again instead of reps

3 x 3/3

one arm db laterals
3 x 8/8 with 20

bent laterals
3 x 10 with 25

really focusing on mid traps/rhomboid work on this day now

BW 174.2
BF 11.5 ( bath)
W 59.1

holding nicely

adaptogens:

Suma
Ashwaghanda
Shilijit
Mucuna Pruriens
Nettle Root
Spinach  root

Epicat lax ( 2-3 x week) or Safed Musli

Thursday Speed ruck

Another no ruck walk. Testing out my Topol trail shoes with a 3mm drop. Don't like them. Thought they might be ok for this work but it seems I need just even a little more heel to have better speed.
Plus, my left anterior tib tightened up again; not as bad as before but I guess it's not just the boots. Need to stretch the calves out before I go out it seems

No ruck ruck
6 laps
5709 steps
2.7 miles
Second lap time 7:10
total time ( 47 min / Not sure )
5th lap time 6:50

everything felt fast but it was tight and not easy on left leg
Seems that without the ruck I start too fast too and that's always a mistake

If I can solve the tight calf issue speed will really improve. No lung/ wind issue

135-175 lb press ladder x 5s, 20 kg snatch 5 x 8/8, wt pushups

this went great. Hit the 175 for  five reps strong where I missed the 5th rep last week. breathing is the major issue but a longer inhale on the descent seems best, just need more practice but very happy with all this

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


20 kg snatch
5 x 8/8

very solid

wt horiz pushups false grip
bw  x 10
53 x 10
85 x 10 x 2

BW 175.00
BF 14.7

1 pm (bath)
BW 175.4
BF 10.6!!!
W 60%  these are the best numbers in forever and I feel it. Big and lean

215 lb Press attempt,205 x 1 x 5, floor pushups laterals

This could have gone really really bad. My right thumb this time, decided to wake me up at 12:30 again aching like a son of a bitch. Big time joint compression and I couldn't believe it was from the paltry 160 swings with the 32. Then I realized I had done bodywork on Nick with my thumbs on Saturday and this was body's way of telling me to cut that shit out.

I barely did just a few minutes of work and I was mindul of the pressure but it didn't matter; locked my wrist and thumb and hand up big time

So not only did I  barely get any sleep I also was in pain all night. This, on top of working on the arm for most of the evening

Still there although better in the arm but I still couldn't  assume a mock press position with a false grip!

I was resigned to however the workout went but usually these thing resolve, just as the toe did. in time for training and today was no exception

But mentally I was a zombie and after 5 facetime clients I had no idea where I was

But it was good plus I really got the cue AND the timing down on the last five sets at 205 and that was huge! I have to be patient after the layback and get tight, the once I start the press drive I  have to immediately initiate hip drive as well

what catches me when I get loose is a great bar drive that creates a float but I'm late getting my hips forward, catch it loose then have to fight

On that last five singles I timed it perfectly and got the bar drive followed immediately by my hips and I was under the bar the whole time,
Last rep was easily the best and fastest

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 strong!
205 x 1 !

 215 x Miss
205 x 1 x 5 better than the warmup one

Floor pushups
60
50

beat

laterals/rear delts
3 x 10/10  15s

BW 173.8
BF 14.7

50 lb ruck PR mile interval

This went great. Started off with a timed half mile lap to set a baseline which was 8:10 on the second lap at my normal slow pace which equals 16:20 mile not bad at all

then did  a mile interval timed at 15:10. had to stop and shake out the left calf but otherwise very strong. Never time a full mile before so happy with it

50 lb ruck
12 laps
1:54
12,901 steps
5.7 miles
9 squat stretches

BW  173.2
BF 14.7

32 kg Speed swings, pistol practice laterals

Strong session. decided to up the sets as I was feeling good and it will be a good transition from 100 reps  last week to 200 reps next week with the 44. Felt great and light as it was and should be

16 kg  5/5 x 2
20 kg  5/5
24 kg x 4/4
32 kg x 10 x 16 sets

Pistol practice
1 x 6/4
1  x 8/5
1 x 10/5


happy with the easy reps not happy with the depth on either side but especially the right. Have to focus on this more, getting complacent

One arm laterals
3 x 10 with 20's
bent laterals
 3 x10 with 25

BW 173.4
BF 12.7  (B)
W 58.1