Nice and brisk this morning! 37 degrees perfect!
50 lb ruck
12 laps
7 squat stretches
6 miles
1:55 min
started off great but third lap ( was going fast) left calf tightened and left anterior tib tightened . Spent some time SMR against park bench and it took awhile to loosen but once it did the rest of the ruck was fast!
last lap 7:30
BW 177
BF 15.8 ! ( dehydrated it seems)
W 56.1
As usual I considered upping either the sets to 12 or the reps to ten but then remembered, again, the point of a de load week which is to have an easy session
One arm swings
32 kg x 10 x 8/8
Pistol practice
3 sets of 7/7
these pretty tough on no working leg/rec fem. good
laterals/rear delts
3 x 10/10 with 15s
BW 177.2
BF 13.1 B
W 58
Great ruck! very cool and crisp so I was ready to. Finally a cool ruck start to finish. Love it. Calves and shins were perfect and speed was solid. Great flow.
50 lbs ruck
6 laps
3 miles
55 min
3.5 mph ave
BW 177.2
BF 14.1
These went great today for the first rep and not so great on the second reps. I tried doing two continuous as I have been but couldn't hit the exact spot on my chest I went to step away double ( two singles with no break) but still had some off reps. Have to slow down an not rush the second setup
When I did it right the second rep was solid
65 85 105 x 2
135 x 1
155 x 1
175 x 2
185 x 2 x 10 ( with a few sets of missed doubles half way up- got out in front and man can I see what the bar too high on my chest does to the rep. I miss it the same way I've been missing all year! out in front
24 kg swings
5 x8/8
bar pushups
bw 10
53 x 10 x 3
BW 4 am
178
BF 14.1
12 noon bath
BW 177.6
BF 12.2
W 58.7
This was epic and I didn't have the best set up for during my morning either. It just shows me the solidness of the low bar setup and how much better my leverage is as well as my balance, ability to get tight ability to lay back and not lose the wedge.
And it was on the first try too and that makes it all the better as well.
Warmups went ok, but not perfect but man I hit the sweet spot on the setup and the weight did not feel heavy at all and felt "low" on my hips not my lower back
I could have held the lockout longer. My right elbow needs to lock more. The bar stopped moving at lockout but I was starting to sway a bit
I DO NOT GIVE A GOOD GODDAMN
TWO PLATES standing press !
26% over bodyweight
Press
65 85 105 x 3
135 x 2 fast!
155 x 1 FAST
175 x 1 FAST
195 x 1 a little loose
205 x 1 solid but not perfect
215 x 1
Was joined by a neighbor who just got into rucking and we walked and talked for almost the whole second hour. Now, I normally would hate this disturbance to my focus but it was ok for today.Time did go by quicker and since I wasn't suffering too much it was easy
50 lb ruck
12 laps
12 squats!
2 hours
13, 540 steps
6 miles
BW 176.4
BF 16.1!!
W 55.8 ack
I was a bit worried about this workout. It was super cold (40 deg?) and I havent played with these big boys in the ice box for a year. Last weeks iffy right to left transfer got me focused. Do not want to tweak anything, that's for sure
But it went great. Hot bath warmup was perfect and a good stretchout and besides a crick in the right side of my neck from sleeping wrong I felt solid
Warmups went well too and I had solid focus
One arm swings
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
40 kg x 4/4
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7
68 kg x 5/5 x 3
Pistol practice
5/5
6/6
7/7
very fluid and strong . legs felt good and rec fem strength is back
laterals
3 x 10/10 15s
BW 176.2 ( low)!
BF 13.5 ( bath)
W 57.7
Solid one! Legs loose and strong, lungs as well and absolutely no shin problems. Finally. Good pace too. Always easier when it's cool out
50 lb Ruck
6 laps
55 min
BW 178
BF 14.1
This went ok. Focused on bar placement in the unracking and got that down pretty well but forgot, looking back now, to lay back enough at the start of the press. Also tried doing sets with two, separate singles. Glenn and Nick liked it but I'm not sure. I like holding the arch for longer than one rep even though this definitely should help the setup the second reps felt off each set. A little light headed and not as stable.
I think I'll go back to doubles
The key thing is the layback start.
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 2 x 2
185 x 2 singles x 8 sets
24 kg swings
5 x 8/8
Wt Pushups
bw x 10
53 x 10 x 3
4 am
BW 178.6 !!
BF 12.7 !
W 58.3
12 noon
BW 179.2 !!!!
BF 10.9 PR low
W 60.1
LBM 161 lbs this is insane. and my 32 pants Kuhls and Prana's still fit even though my waist is definitely larger
Mostly upper body gain and glutes
What a freakin epic day and workout! Everything went right. Everything, Literally did not have a bad rep or one not in the groove. They weren't all perfect but some were and I finally, after all this time, actually know where I'm supposed to put the bar and my body
And, as expected, once I was in the right groove, with the right line, 225 wasn't heavy at all. Looking back at the video I could have held the lockout longer, and my right elbow isn't perfect but fuck, I freaking made it and it's been a LONG HAUL shooting for this
I first made 215 in Feb 2019 and then 220 just five months ago, almost to the day June 15. I actually thought it wouldn't take so long this time but I was not putting the bar where my best leverage is and that was nothing but an uphill battle.
Made me stronger though, fighting through all those bad positions ,lol
The key is putting the bar lower on my chest and getting the counterbalance from that position, making the moment arm more balanced over my base.I know I've tried it before but I have to do it in conjunction with the Kono press layback as well
TOO MANY moving parts, lol.
The only thing I did poorly today was in the down sets I didn't layback quite enough as I was focused on finding the perfect low bar position. But they still moved easily
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 ( all easily my best reps ever)
205 x 1
215 x 1
225 x 1 PR!
205 x 1 x 5
Floor pushups
2 x 64
1 x 50
One arm laterals
3 x 10/10 20's
Bent laterals
3 x 10 20s
4 am
BW 175.4
BF 14.5
12 noon
BW 177.8
BF 10.9 ( recent pr)
W 59.9 !!
LBM 158.6
Pretty slow but decent. So nice and crisp out, much easier to keep pushing the pace, even a slow one
Got started later for the first time ever but it was going to stay cold so it really didn't matter. Needed the sleep more
50 lb ruck
12 laps
2:10
6 squat stretches
BW 175.6
BF 14.9
This went very well. Strong across the board and legs and lungs and grip all held up well. Had one right to left transfer where I must have caught it with slightly bent arm and felt some tightness in the biceps after but then my elbow adjusted and all was well
But it was a good reminder not to take this bell lightly. It is A BEAST
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 4/4
40 kg x 4/4
48 kg x 6/6 x 10
160 reps
15,960 lbs
Pistol practice
3 x 5/5,6/6 7/7
these are feeling stronger, first time adding reps
Laterals/rear delts
3 x 10/10 with 15s
BW 175.4
BF 13.5 ( bath)
BF 57.5
Finally, a coolbreeze thursday ruck! So much nicer when it's not so freakin hot and I can move so much faster too
Decided to go back to my GoRuck Mav1s for this and see how my ant tib did. NO prior stretching either. Worked just fine. Started a little slower and didn't tie the laces so tight and it seemed fine. Solo walk too which I think helps. When tracy goes with me I walk faster I think since she's not wearing a pack
50 lb ruck
6 laps
55 min
3 min
BW 176.4
BF 15.5 !
W 56.9!
It took me a few sets to "get it" but when I did it was sweet.
Plus, setting up into the bow was so much easier too. Balance was much improved, which makes total sense. It also let me 'meld' into the bar as I unracked it, something that's been hit or miss
I held the setup up longer to get tight, then did the Kono layback. With the bar high it was very delicate balance if I did too much bow as I was already losing balance and trying to layback again as I pressed was an issue
Just like in my power bench where I only had leverage if I put the bar on my top ab it seems lower here is better
I've tried this before and it didn't work but for a different reason: I wasn't using the bow/kono layback at the time. I think they all work hand in glove
Can't WAIT to try this again!
Press
135 x 2
155 x 1
175 x 2 x 4
185 x 2 x 6
24 kg speed swings
5 x 8/8
wt pushups
bw x 10
53 x 10 x 3
BW 177.4
BF 14.1
This should have been better. I slept well , felt good, no worries ( except the election ) an easy work day but just could not find the position.
Truth is, though, I hit just what I tried to do but it wasn't right. I've done this before and it didn't work - i.e start more upright and try to hit the layback position as I push away but it's a bitch to catch perfectly and today showed it
I thought I was too laid back last week but except for the 225 where I thought I was going to lose balance I was the best ever,
Today my knees went soft, leaked power and it just wasn't good
I really have to be way more patient on the setup and get SUPER tight before I lay back to press. if the legs don't stay tight it don't work. Work the BOW!
Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1 good
195 x 1 same
205 x 1 decent
215 x 1 rough!
225 x X x 3! ( first and third were shit.- video is second rep)
210 x X what!
205 x 1
205 x miss
205 x 2 ack sucked
Perfect rucking day today 48 degrees and overcast with a nice breeze ( actually quite the wind) blowing. Started out cold and almost went back for long sleeves but instead went faster and warmed up quickly. Surprisingly my legs felt great and lungs to. Not prefect at first but really warmed up 1:15 in and then I was really fast
50 lb ruck
12 laps
5 squat stretches
13,670 steps
5.8 miles
2 hours
speed 3.2- 4.4 mph
BW 175.4
BF 14.5
Solo practice today. All bodyparts still attached.
One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 3/3
28 kg x 3/3
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3 ( cold out an extra warmup
44 kg x 8/8 x 10 sets
160 reps
15,560 lbs
35 min
Tried to push the pace a bit even though I don't think it actually did. Each set took about 24 sec so that was about 3 min rest / sets which I what I thought we usually did with a three man rotation
No biggie either way I just thought I was going faster than I did
legs and lungs held up pretty well although last sets bell height was suspect ,lol
Pistol practice
3 x 5/5
decent depth control and strength. my rec fems so need these
Switched out shoes to my low top Salomons, did not stretch and had NO calf issues at all AND a fast past? Could it be that simple? perhaps but it seems after standing for work all morning my calves are much tighter than they are first thing Sunday mornings. But regardless it was glorious not to fight my anterior tib during the ruck
Plan is GoRuck for Sundays and Salomons for thursdays and see how that plays out
Not exactly cool but too hot either
Strong across the board
50lb ruck
6 laps
2.7 miles
ave speed 3-4 - 4.7! mph
60 minutes
A very solid one at a new higher level for the work sets. All sets, ten (two more than usual) were done with 185 lbs and I took a big jump ( that was tough) from 155 to 185. Tough but manageable and set two was fine
I also figured out an important form issue that I knew might be lurking; leaning back TOO much at the start. That got me a couple sets at the end and the bar slow down was dramatic. I have to start with a tight arch but not leaning back. I lay back as I press but if I start leaning back there's no where to lean back to!
Important revelation and I know I tend to do it with my heaviest weights
Hopefull no more
Press
65 85 105 x 3
135 x 2
155 x 1
185 x 2 x 10
24 kg swings
5 x 8/8
solid speed
Wt pushups
BW x 10
53 x 10 x 3
BW 176.2
BF 14.5
While I missed 225 it was very close and the technique held for the entire workout.
195,205,215, 220 were all the strongest and cleanest reps I have ever done and 225 was right there for the taking.
The Kono press technique worked great, just need to perfect the timing a bit more and 225 will be mine. Next time, when I hit 215 like I did today, I'll jump right to 225 too
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
220 x 1 Ties PR and strongest of all
225 x miss ( I know what I did wrong. I did the old set up and was too far back so when I pressed I lost balance
225 x miss ( video ) this was close
225 x miss just tired now
205 x 1 5 EVERY REP PERFECT GROOVE. NO MISSES!! This is a great sign too
Floor pushups
63 x 3 sets all time PR! strong day, obviously!
one arm laterals
3 x 10/10 with 20s
bent laterals
3 x 10 with 20s
BW 176.4
BF 14.8
Pre workout 1 pm
BW 177.2
BF 13.1
W 57.9 NO BATH
sweet sweet day!
This was a great one! Back to standard time and an extra hour of sleep. Plus it was truly cool this morning and I can push so much harder when it's not hot. I used to be better at heat work but I can really tell it's changed over the past 5+ years. I can still push through it, but getting in the zone is way harder and happens way less often
But today I WAS in the zone and I just had that magic time when the legs felt loose and strong, lungs were open and my mind was calm. Hardly stopped for even squat stretches and the legs felt good and I rarely get these days where I feel like I don't have to rest. Wow, it's been forever but man is it sweet
Felt like I could keep the pace easy
It did catch up with me though, on the 10th lap of course, but my legs felt good and energy ok, just my feet started to ache a bit. Paranoid about fucking up my feet so I backed off but wow did it feel good to feel good
Legs and glutes were stiff and sore this AM so I didn't expect much at all from today. Glad I was wrong
50 lb ruck
12 laps
4 squat stretches
12,750 steps
5.8 miles
Speed 3.1-4.7 mph ( 4.7 mph is 12.47 min/mile!) was top speed for sure on the phone, wish I knew how long I held it
Last lap 7:30 = 15 min mile
0 asymmetry!
BW 176.4
BF 15.3
Didnt sleep well last night and that didn't help. 205 and 215 were strong ( but not fast) and sure enough I didn't have enough spee...
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