225 lb press attempts, 210 singles, floor pushups laterals

Slept like shit last night. Fireworks waking me up at least 5 times. Just flat and tired. Plus still not in the right position and I think the press call is too fast not letting me build enough tension. Back to the old problem of trying to rush/cheat it up and bounce instead of load and grind.

Losing sight of the x on the ceiling too. How does it go from so good to so out of it so fast?
Even the warmups didn't feel great

Elbows seem to flair out here


press
65 85 105 x 2
135 x 2
155 x 1
175 x 1  best rep all day
195 x 1 meh
205 x 1 x 2 meh
225 x X x 3  first attempt ( above ) was best downhill from there
210 x 1 x 3 ( missed 3rd at repeated it ) no good lockouts but decent grinds . same position and timing problem as the workout go figure

Floor pushups
60
60
55

very surprising! didn't expect to get the second set, so I was strong just out of position

one  arm laterals
20 x 10/10 x 3

bent laterals
25 lbs  10 x 3

BW 175.6 !! ( 176.6 at press workout time )
BF 14.5

Cool ruckings

Really really decent ruck today. Nothing super fast or strong but the body felt the best it's been on a ruck in over a month. Legs felt loose but strong, lungs good and pace decent
Average 3 mph for most of it and did  4 mph last mile
Very happy with it and mostly happy that my calves were normal. that tightness was getting old

Plus it was so cool and breezy and overcast! love it. perfect rucking weather

50 lb ruck
12 laps
12,912 step
5.7 miles
1:55 min
9 squat stretches

RPE 6

BW 175.2
BF 14.7

48 kg One arm swing 10 x 6/6, pistol practice, laterals

This went super super well. didn't expect it, as usual, but felt great, body and mind. Legs and back were strong, grip was solid, no fear ( but still respect for the Beast) good bell speed on eccentric and concentric and best height on swings in forever
No gripes
Fast pace too

48 kg One arm swings
16 kg x 5/5 x 2
20 kg  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 3/3
48 kg x 6/6 x 10
120 reps
12,720 lbs
RPE 5

Pistol practice



even these went great. ankles moved well decent depth calves were mobile and quads felt strong
no tweaks

4 x 5/5

Laterals
3 sets of 10/10  with 15s

BW 174.8
BF 13.7

HOT 50lb ruck

Man I am not heat ready. It finally got super hot ( well 80 deg but at 12:30 and no shade) and I decided to put the 50lb ruck back on ,lol. Bad combo but it got done

Reminded me of why I particularly hate hot summer thursday rucks

Left shin still gets tired early but loosens up perfectly at about 40  min! So weird. I don't think I'm starting that fast ( 16:15 miles) but it started good then started to get stiff on lap 3.
Laps 5 and 6 were best

Low top salomons


50 lb ruck
6 laps
56 min total
RPE 9.5 HOT!!

BW 175.4
BF 13.9

Press practice 175 lbs x 10 x 2, 24 kg Lions roar snatch 5 x 5/5, wt pushups

 This started out pretty sucky despite high expectations I had "figured it out". At  least  the hip drive part of it but I was leaking power through soft knees and I didn't figure it out ( well Glenn and Nick figured it out) til the last 3 sets ( hence 10 instead of 8 ) but it was worth it

The bow is right. But I have to keep my knees locked or I leak the power there and the shock wave never makes it up to the bar

I didn't think they were bending that much, even after looking at vids but once I felt it locked I realized I was bending way more

My 220 lb press I made they were locked. the 225 lb miss they were not. In fact in re looking at the misses and makes at 215 and above all the makes had more locked knees and the misses were all soft, starting with a half ass pushpress

Also I have to unrack the bar with hip extension and not  my knees. I think if I initiate with the knees that's where the leakage starts.
Definitely not a great unrack today

Felt strong and big though ( more on that ,lol)

Press
65 85 105 x 3
135 x 2
155 x 2 ( bar too forward on unracking too)
165 x 1 eh
175 x 2 x 10 sets
 pauses were solid but didn't  start holding lockouts til end,
all over the place, really

Lions Roar Snatch
24 kg  x 5 x 5/5

Best explanation here
https://www.strongfirst.com/lions-roar-kettlebell-snatch/?fbclid=IwAR1o0U5ie0rU1HldE1rXM1HyxtdXot_m1YSi84TdVeqiZ4yzIXwNiAw6DQE


really felt like this technique completes my snatch technique. REALLY helped my right arm overhead position and stability immediately.

Very happy with this and impressed that Pavel came up with this


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

BW 177.4
BF 13.1
W 57.8

225 lb press attempt, floor pushups, laterals

Not that great an attempt in reality for a lot of reasons but basically just not the day. Lot of social media distractions all weekend and wasted a lot of energy on stupid arguing. Not the best mental prep

Then put the bar on the wrong side of the tape and my foot setup wasn't right even up to 195 so I took that twice. Just a bit flat all day.
Still a bit anticlimactic since the 100 kg so I'm not beating myself up about it

I think the tapes might be too much a distraction causing me to lose my feel, my connection to the setup

Did NOT get my hips forward enough that's for sure looking back at the tape and I flexed through my knees instead an that's a non starter

But now I know

I also think I might need to  make smaller jumps 225 might not be the same as 220 even though it's just 5 pounds more. It IS the stinking press don't forget and plays by it's own rules.
And I have never been in this territory

Perhaps
195
205
215
225

I think I'll try that next week we wont know til I try

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 x 2
210 x 1
225 x X x 3
205 x 1 x 4 strong except last one
hips finally woke up


Floor pushups
60
60
40

wow these are much harder now to do three equal rep sets

one arm laterals  3 x 10/10 20s
bent laterals  3 x 10 25s

BW 176 !
BF 12.9
W 58.1

Steady State Ruck

Decent one today although it took almost an hour for my legs, both calves and quads, to loosen up. All those swings and pistols are doing their job but  it made for a slow 5 laps. and then they only loosened because I actually stopped and rested for 2+ min to  see if that would help.And it did , but man it was tight
Of course I didn't  stretch out enough this morning but that's another story. I did 15 min but probably needed 15 more. But I didn't feel that tight til I got under  the ruck

So I need to actually ruck walk, not just walk, on Thursdays as I can feel the loss of leg strength , endurance. so back to the ruck

50 lb
12 laps
9 squat stretches
12,706 steps
5.6 miles
1:55 min
last 1.5  in about 23 min so 7:30 .5 mile pace. Decent.

Lets really opened up that last half hour. SO nice

BW 174.8
BF 14.

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

Solid one today despite dealing with the world going even more crazy each second, it seems

Technique, strength and power were good today. Rest between sets pretty consistent 3 minutes as by Glenn's timing

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
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15, 720 lbs

RPE 7.5

Pistol supported
3 sets of 5/5

very good knees feel the best they have in months in terms of tightness. Releasing the calves was the key
All top down no pause

side and rear laterals
3 x 10/10 with 15's

BW 174
BF 13.2
W 57.8

getting ready for the 225 press attempt on Monday!

175 lb press practice, 22 kg snatch, wt pushups

This went well after a slow first sets; just a bit stiff and sore in the shoulders from Monday but that went away after the 3rd set or so. Taped off the most centered bar position on the pins for the perfect take off as well as footprinted the mat so I was in the ideal spot every time. It worked as well as putting the  X on the ceiling

The video is the 8th set

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 2 x 8

22 kg Snatch
5 x 5/5


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

BW 175.4
BF 14.2

220 lb Press x 1 PR! Mission accomplished

Wow this went so well I almost don't know how to write it. I actually had a good feeling about this going in which always worries me.
But my bodyweight was perfect ( 175.4) slept well, nothing hurt and, most importantly, I could see/feel the lift in my head. Maybe for the first time. I knew just where  I wanted my body placed and how the lift should move.

I could feel it and that was a good thing.

But, would I do it under the load? I wasn't sure but I am learning how NOT to think about the load prior to going under it.

Warmups went very very well. Perhaps the best ever and even better than making the 100 kgs I made it on the first attempt!!! And that I'm very proud  us. No mucking about!

I had visualized it going just that way. And then visualized going to 225 if the 220 went easy. It did so I did and gave two plates two decent attempts

But it was anticlimactic as I was so happy to have accomplished  this huge dream goal that there wasn't much nervous energy for it.
Still it didn't feel heavy on my body and it moved off my chest very well

It wasn't like it felt like 315 or something


then did 3 singles with 205 which were slow but in the groove. Definitely tired here
this was the 205 warmup


I also realize that a jump from 205  to 225 is too big so it will have to be 195 to 210 then to 225 so the same 15 lb jump

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
220 x 1 PR!
225 x X x 2
205 x 1 x 3


Floor pushups
75
45
35

toasty oateys big pump though

one arm laterals
3 x 10/10 with 20
bent laterals
3 x 10 with 25s

BW 175.6
BF 13.7

Steady ruck

Solid one today. Started off slow to test the feet and calves and they were fine. Kept a steady pace the whole way testing out the new Salomons and they too were perfect! I now think the old ones were a bit worn out so this was perfect timing

A bit hot and muggy so plenty of sweating was done, again no issues

 50 lb ruck
12 laps
9 squat stretches
13,024 steps
5.8 miles
2:00 on the dot ( 3 mph with stops)

BW 174.4
BF 14.

40 kg One Arm Swings 10 x 10/10, Pistols, laterals

I will admit this was a hard one. Harder than usual and this is always my hardest workout of the cycle. I brought last weeks volume up to 160 reps in hopes that it would make the transition to this weeks 200 reps easier and perhaps it did but it still  kicked my ass. Or, I should say , my legs' ass. Couldn't figure out why they were so pumped and beat up by the end but then I remembered  I've been doing terminal knee extensions every morning this week for a set of 50-60 reps and that's it.
Just pre fatigued and taught to pump

I will now bring that back to just three days a week and NOT the day before swing day. So, Monday, Wednesday and thursdays and I still need the VMO isolation work

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
40 kg x 10/10 x 10
200 reps
17,600lb

Definitely worked my legs and lungs but height and power output were there. I just suffered, lol

Pistols
3 sets of 4/4

Man! I could really tell the legs were toast here

Laterals
3 x 10/10 with 15s

BW 174.4
BF 13.2 ( bath!)
W 57.8 ( dehydrated)

Fast walk

Got my new Salomon XA Pro 3Ds and they felt great. the plan was to NOT go so fast but maintain a consistent pace for all 6 laps. It turned out well BUT I still had reduced dorsiflexion even at this pace (7:15 /.5 mile).
Did not stretch out lower ham or upper calf prior to the walk and that was a mistake. Nothing bad but its clear trying to go fast tightens up those muscles ( left leg only) and is inhibiting

That said solid pace!

2.8 miles
6 laps
6275 steps
43:07 min

ave pace was 7:15 per lap. Outstanding

BW 175.2
BF 13.5

for some reason the heat doesn't bother me near as much without the ruck. strange

175 lb press x 2 x 8 sets, 20 kg kb snatch, wt pushups

Easily the best press workout ever in terms of hitting the exact technique I wanted to each and every rep. Dead stop pause, strong lockout at overhead and one straight line from chest to lockout. Put an X in tape on the ceiling in the rack to spot on and it worked like a charm

So much so that it really showed me how much I lose eye focus during my presses! Even with the right spot marked it was hard at times to keep the sight picture lasered on

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 2 x 8 sets

20 kg kb snatch
5 x 5/5

strong not in the mood for reps

wt pushup horiz parallel bar
bw x 10
53 x 10
85 x 10 x 2

strong. false grip elbows in

BW 176.6 !!! PR of late
BF 12.9 ! also a PR in the AM
W 58.1

don't know where that came from!

220 lb press attempt, 205 x 1 x 4, floor pushups, laterals

Well this didn't go well but with all the crazy shit thats going on right now I'm glad I got under the weight .
For FOUR attempts lol. Plus one more where I unracked and somebody forgot to give me the press call

I was focused on laying back more at the start and I think ended up arm driving it from the start instead of hips then push almost simultaneously but still in that order

oh yea, here it is from my blog two weeks ago:
"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. "

The first attempt was the best,as in fast as hell  off my chest but then I lost balance backwards. The next attempts were now that I see them, arm attempts

As always the setup is everything
Plus I dropped my face at the sticking points for all but the last attempt and by then I was just out of juice

the 205s for 4 singles weren''t bad
this is on the way up


Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
220 x MISS x 4
205 x 1 x 4 ( rough but done. but rough)

Floor pushups
50
45
40

wow that got hard fast but great triceps pec pump!

one arm laterals
3 x 8/8 with 20
bent laterals
3 x 10 with 25

BW 175.2
BF 13.9

Slow and steady ruck

This was a good one mainly because my feet did not bother me. I wore the high  top 4D salomons and laced from top of arch up very lightly and went slowly to : 1) let my calves warm up and 2) make sure I was using proper heel toe form with good dorsi flexion

worked well but now 7 hours later my feet are a bit tender but not in pain which is good.
DO NOT want to jack up my feet and foot bones!

Also back to loaded rucks on Thursday again to slow me down

50 lb ruck
1:55 for 12 laps
10 squat stretches
12,871 steps
5.7 miles
3 mph average

BW 174.3
BF 14.0

32 kg deload/speed work, 10 sets of 8/8, pistols, laterals

This went very well and I like the speed and height on the videos even more than I liked the way the reps felt. Great power on both sides of the rep and height/float was great.Fast pace too and wind was no issue at all

Had some ball of the foot issues though these last two days which I now think is from walking too fast and losing dorsiflexion in the stance/support phase. Just losing form which is a no no I know but it was cool to go so fast.

I'll either walk only as fast as I can maintain perfect heel strike or I'll use the ruck again to slow me down

Either way I got new Salomons 3Pro xa so that should help too

One arm swing
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 8/8 x 10 sets
160 reps
11,200 lbs

Pistols
4 sets of 5/5
top down and not paused but not rushed. Decided these are the best tool for my legs just have to up the reps a bit. really good for my rec fem too which I need

laterals
3 x 10/10 with 15s

BW 174.8
BF 13.5 ( bath)
W 57.5

Speed walk

decent one. super hot but no problem . it's very different walking in the heat without the ruck vs with it. I think :) All I know is that it's hard to walk fast for time and stay loose. Wore the salomons and left calf was just a wee bit tight the last part of the third lap. Calmed down on 6th

Speed walk
|1) 7:00
2) 7:00
3) 6:44
4) 6:34
5)  6:32
6) 6:19 PR!
= 39 min + probably 2 min to log in times one phone
5915 steps
2.6 miles


BW 173.4
BF 13.7 !

175 lb Press 8 sets of 2, 24 kg snatch 5x5/5, wt pushups

Nice 100 degree day out so warming up was no problem Shitty sleep last night with police helicopters dealing with an officer involved shooting a few blocks from my house so at my peak but all systems were go and the groove felt good. Not perfect but good
A bit lazy getting my hips into it as it felt so light but the last 3 sets were best with the last set literally the best set

I have to learn to drive my head back at the sticking point as that seems to be key AND lay back much more before I get the press call

It seems as I warmed up I layed back more each set and the more I did the straighter the line of the bar path and the fast the rep

Also: Keep my damn elbows in. It's harder when the shoulders are more fatigued as they were today from Monday's work but it's an important cue

Press
65 85 105 x 3
135 x 2
155 x 2
175 x 2 x 8 all pauses

didn't remember to overhold the lockout too. Remember this next week!

KB snatch
16 kg x 3/3
24 kg x 5/5 x 5

strong and easy and I can see an important press assistance work for upper back but I have fallen out of love with this movement
Doesn't matter, it still will get done well

Wt pushups
bw x 10
53 x 10 x 3
should have gone heavier but a little easier won't hurt either Just one training partner and loading it's a pain

BW 174.4
BF 14

217.5 lb press pr tie, 220 attempts, floor pushups, laterals

Ok easily the best heavy rep I've done and the lockout was solid. about as good as I can do.
Wasn't really sure today would be good but my approach lately of no music and not thinking seems to be solid

This 220 attempt was the third and the closest. On inspection of the first two misses, and, even this miss compared to my 217 make I am dropping my face at the sticking point and that's all it takes


Keeping the face up during the press and then driving it even more at the sticking point seems to be key.

I also need to jump from 205 to 220 to have a chance
did that today with 217 and went well

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1  was a little off but my head was good. not sure why


217.5 x 1 !
220 x X x 3
First two attempts my chin tucked early and bar went forward

205 x 1 x 1
       x miss
       x 2

Floor pushups
1 x 60 hard!
1 x 48
1 x 40
tri's are DEAD

laterals
3x10/10 with 15s

BW 174.8
BF 14.5

Sunday Ruck

Well that was a tough one. Legs didn't feel heavy but lungs took quite awhile to open up. Cool temp but muggy as hell and that didn't help. Still it got done. Well most of it. Did two hours but only 11 laps due to me fucking about on FB on my squat stretch breaks.

It's fine.

I can feel the difference in my feet though only going heavy once a week. Could be those 150 lbs swings too who knows?

50 lb Ruck
11 laps
11,500 steps
5.4 miles
2:05  time
8 squat stretches

BW 174.8
BF 14.5