210 x 1 x 7 sets PR

 This could have been a disaster but ended up pretty decently. 175 felt freaking heavy although 195 moved ok. then onto 205 and a miss with soft knees. Great. Another night of broken sleep and 173 lb bodyweight and I didn't exactly feel strong or powerful

Pulled head out of ass and 205 for the second set moved ok

Then, onto 210 for  some pretty decent sets
I was setting up in front of the bar pretty  well, and locking my  knees but also taking time to squeeze the glute which though off my timing
sets 3 and 5 were best

then I realized I was holding the glutes tight too long and just focused on the Ed Coan set up, then locking the knees then going. worked best

then onto wt pushps

3 x 10 with  53

then one arm and rear laterals

3 x 10/10 and 10 each with 20s

BW 173.8
BF 14.2

45 lb ruck

 

Strong one today, again. calf/knee is basically normal with slight occurrences of tightness. It stretches out quickly now. slant board calf stretches and shin raises are making a differences

9 laps although I could have gone 10. It wasn't easy but not hard either, just not fast at all

4.5 miles in 1:25 plus the walk to and from the park

45 lbs

9 laps

10,950 steps

no squats but stops to stretch and unload pack each lap

40 kg one arm swings 17 x 5/5, ATG split squats, laterals, rear delts

 

These went well. On my way back to 20 sets of 5/5 and the full 200 reps for this workout. So much better those, in terms of suffering but also quality of reps and power out put using 5s instead of 10s

Working off little sleep again, this time from the cats waking me up. not fun at all but it got done

Going back to the break at the knees technique then aim for 7 oclock on the floor clock position really keeps the load in my legs and off my back. very strong. height was decent too

one arm swings

16  kg  5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 5/5 x 17 sets

ATG split squats week 4
getting deeper each week
3 sets of 8/8
Left leg pistol 1 x 5 with front spot deeper also

DB laterals/ rear delts 3 x 10/10 with 15s  and 3 sets of 15 with 15s

BW 173.4 FUCK!
BF 12.7 ( Bath)
W 58.1

Fast walk

 

Really good one today. Great speed, the calf/knee felt normal before and since and pace was consistent for all six laps

Body  weight  fast walk

6 laps

3 miles

45 min

3rd lap= 7:13

6th lap = 7:00

14 min miles for 5 k isn't bad at all. Gait felt really good and fluid and legs and lungs felt great

So happy to have turned this from my least favorite training day to one of my most looked forward too

BW 175
BF 13.7

perfect fall weather for Thanksgiving

165 x 5 x 6 sets PR, 24 kg speed swings 5x8 floor pushups 3 x 40

 This went very well. Almost perfectly. Until I banged the rail on the 5th rep of the 5th set and lost the groove. THEN took the single and overpushed it and  had to bail!

But I retook it as a 6th set and made it so it's technically a real pr lol

160 press
4 x 5
1 x 4
1 x 5

set one

this was one of the best first sets of a five rep set I've ever done. Usually it takes a few set to find the groove but it was right there from the get

It's the setup and I was thinking of it like this

1) 'Ed Coan' set up

2) lock

3) hands

Still could hold the knees locked tighter but it was ok. The 'Ed Coan' setup is the key. It's a perfect visual for me as I can easily see Ed SQUEEZE himself under the bar for the squat, finding perfect leverage BEFORE he unracks the weight

I have to do the same thing and unrack in FRONT OF THE BAR, Then lock knees and hold it before I drive

Really have to take my time getting locked in before I unrack the weight. this is KEY

set three

this went great. Next video was set five ACK

then set six to finish five good sets and a single at 175

the 24 kg swings for 5 x 8

floor pushups

3 sets of 40 
( strong!)

BW 174.4
BF 13.7

205 press x 1 x 10 sets, wt pushups, one arm laterals, rear delts

 Decent day, all things considered( coming off super heavy swing weekend, hard ruck, not enough sleep, non stop puppy stuff) but still made a fundamental error- NOT SETTING UP IN FRONT OF THE BAR TIGHT ENOUGH BEFORE UNRACKING THE WEIGHT! 

Damn it, took me eight sets to figure it out. Getting what I thought was a good knee lock but was still shifting back on my heels and the bar going slightly enough forward to slow it down

Have to really take my time on the set up ( Ed Coan style setup) and make sure hips are locking in  IN FRONT OF THE BAR before I unrack it. And then the knee lock  sets the stage

Glenn said I looked too vertical on the setup and I didn't know what he meant. Now I do

Still, over all not bad 10 singles with 205 it 90% of my PR.'

Felt light too. Just 175 but flat. A lof of that is adrenal fatigue from Saturday for sure

Wt Pushups
BW x 10
53 x 10 x 3

One arms and rear delts  3 x 10 20's

BW 175.2
BF 14.5

45 lb ruck 9 laps

 

This went well. Very cool crisp clear morning and even though I didn't get enough sleep, it was enough.Calf/ knee was feeling normal with no physical issues from yesterdays heavy swings. That's great. I think the leg/quad dominant technique is definitely the way to go

45 lb ruck

9 laps

1:25

11,335 steps

No squat stretches ( thought about it but stop and stretch each lap)

BW 175.2!
BF 13.9

60 and 68 kg One Arm Swings, Split squats, pistol practice, laterals

 This went better than expected. Not bad at all considering the last couple months.Calf/knee is for all purposes healed and that is HUGE. No extra prep needed and it behaved well thank g-d

Re focusing my technique back to breaking at the knees first and using legs not hips is what is making the big difference.Some, but not all, the weight on ball of foot keeps my legs in the swing more and this is what I need to keep these big bells close in

Plus going back to aiming the bell to "7" o'clock on the backswing encourages more leg drive as well

Can't forget that again

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
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 8 sets

then 68 kg x 5/5 no transfer ( next time do 3 sets of this and transfer)

Split squats
3 sets of 8/8  better than last week

these went great really focused on keep the back leg stiffer and using it to push my front leg deeper into the lunge
Then left leg pistol x  5 with old spot technique.Not as good as before but better than the hands at side technique

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

BW 174.2!!
BF 13.0 ( B)
W 57.4

gotta eat more!

Thursday fast walk

 

Solid one today. Went back to Salomons for the work day and the walk to see if that makes any difference in the calf/knee and not sure if it's the cause but things were fine after the walk. Wearing the Macv1s today and see if that changes anything but it seems like the calf/knee issue has mainly resolved.

I think the shin raises have made the most difference along with super stretching the right hamstring

bodyweight walk

6 laps

3 miles

48 mins

about 7:30 per .5 mile

BW 174.8
BF 14.5

160 x 5/5, 165 x 1 x 5, 24 kg speed swings, floor pushups, reverse step ups

 This went GREAT! Especially after  virtually no sleep last night ( puppy). But the technique was right and I could do it! fantastic news

The key is making sure my knees are LOCKED after unracking. And not just cursory but SOLID locked for sure. The issue is NOT falling back at all or else the bar goes out in front

SO THE  TECHNIQUE CUES:

1) SQUEEZE  IN (UPPER BACK)

2) SWING UNDER

3) LOCK KNEES

4) HANDS

5) HIPS

Bodyweight was light too

Press
160 x 5x5

then 165 x 1 x 5 sets

24 kg swings

5 x 8/8

Floor pushups

3 x 35 

good to do these again. the right choice

Reverse step ups
 x 8/8  tired now, glad I did some

BW 174.8
BF 14.9

200 x 2 PR 205 x 2 PR,wt pushups, one arm laterals, rear laterals

 

This went great! way better than expected, especially since I was super light this morning, 173.8. Can't remember when I was under 174 but the technique held good even though I rushed the first 200 set

warmup went well up 

135 x 2
155 x 2
175 x 2
200 x 2 All Time PR  rushed this a bit as it was a bigger jump than usual and I never do doubles this heavy but it got done. 

then up to the  205 x 2 above then down to 200 again for a much better set.

really took my time on the setup and got solid before driving. I also drove from the hands first, then drove the hips. completely  different from what I've been doing. worked well so its:
1) lock in hips in front of the bar

2) lock knees

3) drive hands then hips     
MAKE SURE TO TOTALLY LOCK LEGS DEAD STOP BEFORE STARTING HANDS                

This 195 x 2 ties my old double PR but way more solid
then 4 singles with 185  for timing. very solid

wt pushups

bw  x 10
53 x 10 x 3

strong

Laterals 3 x8/8 with 20
rear delts 3 x 8 with 20

BW 173.8!!!
BF 13.7

45 lb ruck 9 laps

 Everything was fine from yesterdays session except for a wee too much wine.Good thing a brisk ruck is the  best thing for a hangover, kettlebells be damned :)

Knee/ calf was fine and body overall felt decent, tightened up a few hours after but overall

45 lb ruck

9 laps

1:25 

no squats

11,187 steps

all systems go. popliteus and hams a bit tight now but they'll release. thank g-d for voodoo floss!

BW 173.8
BF 13.8!  too light!

48 kg One arm swings, ATG split squats, laterals, rear delts

 

More than a decent day but definitely not my strongest. Still down a few pounds from the constant work with the puppy, less sleep and slightly less food. Under 175 for the first time in forever; not a terrible thing but doesn't help power much with these big boy bells

Height more than acceptable but not as high as wanted. No worries though, just noting

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
44kg x 3/3
48 kg x 5/5 x 5/5

ATG split squats
seems to be getting better but not really sure. It's good for my calf/knee though, that's for sure
Not sure how much lower it's going but...

Using the voodoo floss is good too

laterals
3 x 10 with 15s
rear delts
3 x 10 with 15s

BW 174.8
BF 13.7
W 57.4

Fast walk

 

Really good one. The calf/ knee has been feeling quite good of late and it performed very well on todays walk. Was going to ruck up but I have the 48 kg to do Saturday and really didn't want to spend all day tomorrow unlocking it if it tightened so I went ruckless

And it was fast, light and easy with room to spare. And now hours later it's still good. Yesterdays Reverse step up didn't mess it up either, which  I was afraid of

SO nice to not feel like I would be a gimp again!

6 lap walk

47 min

3 miles

unbroken

BW 174.8
BF 13.9

Back to 5x5's and rebuilding the base

 This worked out exactly as I hoped it would. The form came back quickly, it is the correct form and doing five really keeps my weakest muscle on high tension for 12-13 seconds which is a long time. THIS is what built my base

Plus, as hoped for, I was stronger in this when I left off. All those max effort singles might have deteriorated my form over the years but it did give me some serious raw strength

Breathing is only an option at the top of the rep, a quick exhale inhale and lends itself to a hold at the lockout. all good

Press

65 85 105 x 5
135 x 3

155 x 5 x 4 sets

160 x 5 x 1 set
160 x 2 x 3 sets

24 kg swings

5 x 8/8

floor pushups
3 x 30  good to be back to these. feel very natural now

Reverse step up
3 sets of 8/8 voodoo floss right knee

these felt great too

BW 176.2
BF 14.2

215 press x 1 x 2, 225 x miss, wt pushups, one arm laterals, rear delts

 Fucked up workout. Bad sleep, knee back to tight and 'sciatic' ( weird) and just overall beat with this puppy, the cats and knee pain. Haven't' had to manage pain in so long and man I didn't miss it at all. Got to get on the other side of this because I really don't want this in my life again no matter what I have re arrange or drop or add to the life

But as fucked up as I felt- basically lost in the press- AGAIN, it wasn't too bad. Two singles with 215  5 with 205 and a decent push on 225

But it's clear to me now that I've lost the big base I had, and rode along with, the 5x5's I did for years. Two many singles has left me without a decent groove

Trying to think of how to build better leg holding strength for the start of the press and it dawned on me: DO SETS OF FIVE AND HAVE TO HOLD THE LEGS AND GLUTES TIGHT FOR 30 SECONDS OR MORE FIVE TIMES  and that will build ( re build) leg hip strength

Monday can still be heavy day but I need to rebuild the base AND the groove

Today
Started out with a face forward stance THEN drive back in the bar
warmups from 65 - 195 felt solid actually
205 was out in front so I switched back to my old technique for another 205 and then 215 WHICH I MADE SOMEHOW~

then missed 225

all over the place then went DOWN to 205 then 215 again ( only second time ever I've done 2 215's in one workout. hey  I'll take any win today

the wt pushps
3 x 10 with 53

one arms and rear delts with 20 

BW 176.2
BF 14.5

feel weak

45 lb ruck 9 laps

 Started well but slow and it took 50 minutes for my legs and lungs to open up. Nothing unusual there but still surprises me how long it takes and how different everything is once things do open. From stiff and awkward and hard to fluid,, smooth and fast. Oh and easy

Rested and stretched hammies each lap for the first six then the last three no rest. that's when things got smooth

Knee/calf felt almost normal starting and throughout most of the session with just a little tightness at the end. Definitely could have done one or two more easily but smart move to stay at 9

Tightened up a bit a few hours after and it's always sitting that brings it out. Opens up but irritating as fuck still

Medial upper calf. Sartorius, semimembranosus, soleus Getting better but this is just weird to me.

45 lb ruck
9 laps
1:25
10,789 steps
30 seconds backwards walking 4 x
No squat stretches

BW 174.8
BF 14.9

44 kg One arm swings, ATG split squat, laterals, rear delts

 This went very well. Knee was working the best it's been in months ( literally) and all systems were go. Weight felt light(ish) and height was good as well. Rest between sets about 1:45 so it wasn't slow but this just happened naturally

44 kg 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 5/5 x 12 sets
120 reps
11,640 lbs

ATG Split squats| week 2
 Better than last week. Didn't hyper focus on locking back knee and it was easier. Focus was on knee over toe. This could take forever to get the hams covering the calves tho but that's ok
Used Voodoo floss on right knee for first three sets then none on last set
either way was fine

                                                                                                                                                                                 4 sets of 8/8

Db side laterals 3 x 10
Rear delts  3 x 10

BW 175.00!!
BF 13.3 ( bath)
Light  from dealing with pup and not enough rest or food but it's fine. Could use to lose some fat anyway lol

Fast walk

 

Wanted to see how the calf/knee would hold up with no weighted walk so no ruck today. Walk felt great, didn't push the speed too much but still pretty quick naturally

Perfect weather and everything felt solid in the lower body

tightened up later but in a a different place. Still convinced it's bones moving around and not stable causing these issues as it will disappear as quickly as it arrives

Overall MUCH  better every week

Fast walk

6 laps

48 min

bodyweight

BW 176.4

BF 14.5

195 x 1 x 5, 200 x 1 x 5, 24 kg swings, Reverse step ups, floor pushups

 Just felt sluggish going in.Slept well but was on and off the floor  with Walker all afternoon and evening yesterday and my right shoulder felt it. Just a wee bit sore and achy all over. Flat maybe adrenaline crash?

Either way nothing bad but just no zip. The cues worked well but being tired I think " load the legs" turned into "stand on the legs" and not pre load the shoulders arms but NOT LOCK the knee. I have to get that stronger

Calf/ knee issue much better but not perfect. But way better. 'Load the legs, bar to face' worked well too. Just have to perfect it

sets 2 and 5 on 195

Sets 5-10 with 200

No real complaints, Just have to get the leg lock better

then 180 lb press x 1 x 4 sets with long hold after unracking

solid but shoulders tired

24 kg swings

5 x 8/8

good

Reverse step ups
4 sets of 8/8 ?

wasn't quite sure of ideal form but now I am. Was worried too much about hip forward position instead of focusing on just letting the knee move forward first

Legs feel very very weak here

Floor pushups 

2 x 20

BW 176.2
BF 14.5 dehydrated

205/215/225 close miss! 205 x 1 x 5, wt pushups, one arm lateral, rear delt

 Working off of two hours of sleep( new puppy and calf tightness) but hit the best presses I've done on a heavy day in forever. The cues and re timing worked great and I should have had the 225! Just needed either some more starting speed or a little more gas in the tank but the line was right! for a change

Reading Brooks Kubiks great book on old time classic pressers lead me to this cue : keeping the load in the lower body and NOT having too much tension in the arms! Let the legs hold the load. This worked so well for letting me really focus on keeping my knees locked out at the start

I think having too much upper body tension made it harder to  keep the legs AND arms/shoulders tight and the legs lost out

This way I could just focus on holding the weight with the legs/hip and then putting the arms into action when I drove my head and bar back

VERY VERY happy with this effort. this could be a great breakthrough. Already can't wait for Wednesday~

press  

65 85 105 x 2
135 x 2
155 x 2
175 x 1 really focused on holding the weight with the legs, not having excess upper arm tension  made a difference it seems

195 x 1
205 x 1 fast!

215 x 1  fast too!

225 x miss but so close

225 x miss ( rushed set up)

205 x 1 fast
205 x miss  weirdness
205 x 1 x 4 more sets strong!

wt pushups
bw x 10
53 x 10 x 3

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

BW 176.2 not as bad as expected given how little I ate yesterday
BF 14.0