225 x Miss x 3, 205 down sets, 24 kg swings, floor pushups

 This was all over the place. As usual fix one thing, really focus on one thing and the others go to shit. Plus add in one experiment that doesn't work and I lose another week.

The Oly belt worked great on monday and I thought it would help. And it felt great through the warmups; until I got to the big weights (215 and 225) then it didn't.I recognized it, switched back to my power belt and then the change through me off for the next set.

I made the correction for the third attempt but it was too late, I was too beat by then.

Plus I did not lift my elbows near enough and it pushed me into a miss on my first 215 attempt! I made the next try( barely) but didn't even know why I missed so it was luck. Not so lucky on my 225 attempts
Here's the 215's

Another mistake: not rowing myself into the bar on the setup and losing upper back tightness at the sticking point. ack how'd I forget this?

Also losing focus on the X. This I knew I was doing but with so much going on just couldn't maintain my visual on it

Main focus was on setting up with CCOM in front of the bar and this I did. Everything else though, no bueno

three misses with two plates

then another miss with first attempt 205! then this make and a third one and I was cooked.

Just an ugly day.

24 kg swings

5 x 8/8

floor pushups

2 x 50 ( toast)

BW 173.6
BF 14.1

175 lb press 12 x 1, wt pushups, band pullaparts

 This went perfectly.  And I seemed to have figued out what's causing me to lose balance backwards. 
I did my latest setup; chest through first and lock it in, the lift the elbows while spotting the X, unrack the bar and THEN- DO NOTHING except keep tension in the hands and the bar

IF I tightened the glutes OR the quads I shifted back; which made me feel the need to rush the start. On the reps where  I didn't consciously  flex anything my CCOM stayed in front of the bar and my back was more solid and I didn't fall back into the start

sets 2, 4,6,8 10, 12

Now if I can figure out how to do this with 225 I'm golden

Wt pushups 3 x 8 with 52

band pullaparts 3 x 30

BW 174.0
BF 13.1

Slow but full ruck

 Slept much better but legs were heavy and I was worried about my  right pinky toe even though  it felt perfect all night and when I awoke. Was going back to toe socks and GoRuck MacV1s for the wider toe box but was nervous.

Foot injuries, even very  minor ones, freak me out. Feet injuries can be nightmares to get rid of and totally mess up your training, work and your life

SO I didn't mind going out slow plus the weather  was perfect, overcast and cool with a light constant breeze. Literally perfect rucking weather for me

Both the boots and the foot are fine post ruck. Legs got a little looser as it went on but the never got fast at all

45 lb ruck

12 laps

1:57 min with lots of stops and even ruck supports especially the first hour

Ave speed about 3.2 mph

13,320 steps

BW 173.6
BF 13.3

44 kg One Arm Swings 16 x 5/5, 40 kg goblet squat, side raises, rear laterals

 These went very well despite a second night of terrible sleep ( both cat and dog issues) . felt really weak going in but the swings went great in all aspects: power, short rest times between sets( easy 90 seconds) and total volume

Groove and techniques felt spot on, too

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
44 kg x 5/5 x 16
160 reps
15,520 lbs work

Goblet squats
24 kg x 5
32 kg x 5
40 kg x 5
Made sure to touch elbows to knees on top to get better depth than last time

Side laterals
3 x 10 with 20
Rear delt raises
3 x 10 with 20

BW 173.4
BF 12.1
W 58.7

we'll see how tomorrow goes if at all. Little toe joint on right side and metatarsel joint was very sore last night and still a bit sore today, not sure why but if it hurts no ruck tomorrow. Not messing around with foot injuries. they scare the shit out of me

6 lap thursday ruck , strong

 Got to do the full 6 lap ruck today  and it was decent. Start of the heat coming in though but I handled it very well. Mind was strong and energy was good for a change. Very solid

45 lb ruck

6 laps

53 min

3.4 mph

3 miles

BW 174.2
BF 13.7

Fell off the peak 225 miss,ugly technique and all over the place

 This  just goes to show you that feeling good going into the workout is no guarantee of success at all. lol

Slept great, felt great, weighed right, mentally  fine and shit the bed

Just one freaking misalignment with this move and it just doesn't go

I purposely did not lift my elbow so high after unracking, trying to keep them vertical. I didn't realize it but I ended up pushing the bar forward, I was all over the place from 205 on up. What a mess

Press
135 x 1 x 2
155 x 1 x 2
175 x 1 x 2 ( thought extra warmup would help. didn't make a difference)
195 x 1 good
205 x 1 forward

215 x barely, so ugly

didn't dare go to 225 but didn't want to waste an attempt with 215 so I took 220 and missed it completely

then back down to 205 for some ugly reps and a decent one so I went back to 225 and missed but a better grind

Just bar too high on neck, then too low and elbows under, legs loose ack, all over the place

I have to get more of my COM in front of the bar or the sheer weight of the bar and my torso make it way too easy to fall backwards off balance

That's why the old "load the bow"helped- it forced my hips in front of the weight and helped counter balance the load but still inconsistent and too easy to bend the knees.

SO I know this, elbows have to be somewhat in front of the bar and hips do as well. How much? That's gotta be by  feel I'm afraid

24 kg swing
5 x 8/8

Floor pushups
2 x 50

BW 174.
BF 13.7

Speed press 175 x 12 x 1, wt pushups, pullaparts

 This went great. Pretty much all the little changes worked like a charm

1) bar higher on chest

     this helped keep the bar from rolling as I got my hips under it and arched into the unracking

2) elbows vertical under the bar on unrack, not up. with the false grip it helped me push the bar back, with the thumbed grip it's not necessary. 
Also easier to push up on the bar after unracking and keep the bar above the pins before the press.
Feel WAAY more solid under the bar

3)Unrack, lock knees then go. Can't avoid having to find the right tempo. Not to fast but not too slow. Key is locking the knees hard and keeping them locked. Just have to get stronger

4) hands were 1/2 finger width wider. This just happened today by accident. Set up with a false grip then wrapped my thumbs and it gave me just a little more room. I think this goes well with the vertical forearms on takeoff

sets 2,5,9 and 12

   Wore Oly belt for a change because it's light day but actually felt even tighter . Might try in wednesday

Wt pushups
bw x 10
53 x 8 x 3

Pullaparts 3 x 30

BW 174
BF 13.3

Sunday Full Ruck

 

Strong one. Full 12 laps in a decent time. Legs felt heavy at the start but loosened up well and I finished fast

45 lb ruck

12 laps

1:55 min

2:05 door to door

lots of little rest stops

last lap speed 3.6 mph

BW 173.8

BF 13.8

40 kg One Arm swings 20 sets of 5/5 goblet squats, laterals, rear delts

 Solid one even though a messed up start. Back was tight this morning out the blue. Low barometer and tight right psoas had me feeling something I haven't in years and I got it squared away immediately. That shit scares me to the bone fast

But it all get stretched out and the workout went well

One arms

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

Power and height and bell speed were excellent from start to finish Very happy with these. Fell right into a natural groove; part lumbo pelvic rhythm,part athletic hinge

Goblet squat
24 kg x 5
32 kg x 5
36  kg x 5

these look much higher than they felt, or looked in the mirror as I was doing them but they worked my legs well and my knee and back felt solid

Side raises/ bent laterals
3 x 10/10 each with 20s

BW 174.2
BF 12.7 ( bath)

Four Lap ruck, 45 lbs

 

Quick and dirty today. Four laps again, heat starting up, but fairly quick in under 40 minutes

Poor mental focus but it got done. 

45lb ruck

4 laps

2 miles

39 min

BW 174.4
BF 13.3

225 lb press( 8th time) 24 kg swings, floor pushups

 Not a bad outing. Not perfect but I made two plates again, two weeks in a row even ( a pr itself) and one step closer to really getting the timing down

Slept well last night, DST considered, and getting somewhat used to ( already) going right to heavy work with no mental press before. It might actually be a help. Just glad it's not freezing cold but I am still layering up and that's making a difference

Plenty of misses though as I experimented. The key problem right now is falling back as I press. If I prevent that I have a much better chance of making the lift. warmups went so so as I was heavy  early

Press
65 85 105 x 2
135 x 1
155 x 1
175 x 1
195 x 1 ( slow think I lost the X)
205 x 1 slow too but ok

215 x 1 ( wobbly but decent acceleration at the top. falling back here but timed it right

the a miss at the first 225- totally fell back, bar out in front. Then this make

Still fell back too much but timed it enough to make it
then two more misses at two more attempts ( one I rushed, the other waited too long)
then 205 x Miss as I really waited too long then got the timing right and hit 4 single with 205 really strong

It seems I have to unrack, lock the legs then go right away  while keeping the knees locked AND keeping on the X , all things I know. but they are key

24 kg swings
5 x 8/8

Floor pushups
50
50
35

really sore already lol

BW 174.0 !
BF 13.9

175 x 12 x 1 speed press day,wt pushups, band pullaparts

 This felt really good. To be perfectly ok with just going light and low volume is a first and really tells me just how beat up I really am. I enjoyed the light easy work with no pushback or guilt. Not even a little

Plus I think it really sets me up to push fast and correctly on Wednesday. Focus today was on initiating from  the hips and not the hands,which I think which is what was pushing me back too early

Press
175 x 12 x 1

sets 3 , 6 and 9

Wt pushups
bw x 8
53 x 8 x 3

Pullaparts
3 x 30

BW 172.4
BF 14.0

Solid ruck

 

Pretty bad sleep last night and stupid daylight saving time did not make for a nice morning but the ruck finished better than it started.

Just freakin' tired this morning and really wanted to sleep more but I started slowly and just let it go

First 1;20 min were steady with at least one pause per lap but the last forty minutes were actually strong and the fastest of all the laps

Even finished all 12 in 1:50 the fastest in forever

45 lb ruck
12 laps
13,016 steps
1:50 min
top speed 3.6 mph

BW 172.2 !
BF 14.4

60 and 68 kg one arm swings, 2 kb front squat, laterals, rear delts

 Have to say I was nervous about this one; the last two outings with these bells have not been that strong. I was hoping that my lumbo pelvic rhythm technique would help but I was still nervous

Plus it was damn cold again this morning and that never helps with these. But things worked out well although the lumbo pelvic hinge did not

Warmups went fine but when I got to the 60 kg I struggled with balance a bit on the first two sets; leaning into the hinge with this bad boy was not going to work! Just too much mass and I was worried about my back too. But as soon as I sat back a bit it went really well and the rest of the sets were strong; no grip or back issues.

Height and power were decent too

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  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 set( transfers on all three something I haven't done in many months)

Double kb front squats
3 x 5 with 20's
depth isn't great but in part because my knee is moving forward unlike the goblet squat where my shin can be vertical and I can sit back against the weight
Felt ok tho

side laterals  2 x 10 with 15s
                     1 x 8 with 20
rear delts  as above

BW 173.0 !!
BF  12.7
W 58.4

Thursday Ruck

 Decent one today. Back to only four laps and 40 something minutes but it was a solid pace and all systems were good

45 lb ruck

4 laps (2 miles)

40  minutes ( door to door)

top speed 3.6 mph

BW 173.6
BF 14.1

225 lb press at 65 years.

 Not bad at all. Switching max effort to Wednesdays seems to be off to a good start. Definitely more rested and Monday's limited workout did not leave me sore, which was just what I was hoping. No time for pre workout bath or mental prep but I just dressed warmed and that seemed to help a lot AND being mentally tired might actually help me by keeping my mind too fatigued to get in my own way
Didn't sleep well either and right forearm and wrist were tight for some reason!

It wasn't the most perfect rep ( lockout weak) but I made it on the first attempt and and 215 went great before that.

The key issue seems to be NOT letting myself move  backwards AT ALL prior to pressing or it presents some sort of issue. Not quite sure HOW to stop it; I tried waiting longer but that can cause it's own balance problems, tried pushing up taller but that wasn't perfect but I know the reps where I dead stop it, with my  COM balance point in front of the are the best, I don't lean back to start and I don't fall back at the sticking point

More to work on but I made it! My first two plate press over 65 years and my fourth time with plates and my seventh lift with 225!

Onto 52 lifts! lol

Press

65 85 105 x 2
135 x 1, 155 x 1,175 x 1
195 x 1 wobbly
205 x 1 strong!

215 x 1 fast( a bit wobbly because of slight fall back at start but good lockout)

225 x 1 ( pretty significant rushing at start but somehow found the line!)
225 x Miss x 2 ( too much rushed start and lean back)

then 6 sets of 1 with 205 some better than others

these next two have the most solid start position of all

24 kg swings
5 x 8/8 solid

no pushups already sore

BW 174.4
BF 13.5

Speed press day 175 x 12 x 1,wt pushups, band pullaparts

 Well this went great. If I'm not sore on Wednesday it will be even great. Hit all the marks on all these presses today and felt really solid all the way through. The cues/indexing worked spot on. The weakest part is standing tall and getting perfect balance right before the start of the press

But it felt right.

175 x 12 x 1

sets 4 8 and 12

Wt pushup
BW x 8
53 x 8  x 3

band pullaparts ( switched out these so not to be sore from eccentrics on wed)

3 x 30

BW 173.0
BF 13.4

Full ruck, strong one

 Much much stronger and better than last week. Knowing I have a light day on Monday didn't hurt either. Legs were tired from the  48 kg bell but not too bad

Cool weather always helps too but I can feel the heat about to arrive.

45 lb ruck

12 laps

13,553 steps

1:57 min

BW 173.4
BF 13.7

48 kg one arm swings 12 x 5/5, 32 kg 2 x5 goblet squat, pullaparts

 This went really well although my right first rib a bit "out" and my pec and same side rhomboid area were a bit touchy and this kept me both nervous and focused

It worked out well but it was weird. I got tweaked after my thursday ruck of all things but it's been touchy for the last two days so I was extra careful

I used the lumbo pelvic rhythm technique and it too worked out great but I was overthinking too much and I need to feel this more. Same as my press too, actually

But the height was better and the grip was stronger too so it should be right

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 4/4
48 kg x 5/5 x 12 sets
120 reps

fast pace, I go you go with the three of us and I was feeling worked. Power output was high too. Set five

goblet squats

24 kg x 5

32 kg x 5 x 2 sets easy and deep

Red band pullaparts

3 x 30 angled three ways

BW 173.8
BF 12.0
W 58.7 ( bath)

6 lap thursday ruck!

 

Got a reprieve from dog sitting and got to do the full six laps this time for the first time in  month or more

Went better than I could have hoped, even been cool and overcast! Perfect rucking weather

45 lb ruck

6 laps

3 miles

55 min

Legs lungs and feet all felt good

BW 174.4
BF 13.7

The Press Cues

 1) Row it in

2) Chest through

3) Elbows up

4) Stand tall

5) Hand and Hips

6) Hips to finish

175, 185, 195 205 lb presses, 24 kg swings, floor pushups

 This went great. Nice combination of light medium and medium heavy  weights. Only did singles which seemed to really help. Even at lighter weights ( 175) the second rep is never as good as the first. and it's the setup that really is key so singles it was

Wanted to go a little heavy to test the techniques changes as well as take some weight as next monday will only be very light) 175 x 12 singles no matter what

I don't want to be even the littlest sore going into Wednesdays' heavy work and see if it makes a difference

Takeways:

1) during first part of setup get the ribs and chest under the bar, and tight BEFORE swinging the elbows under. this helps two ways; one, getting tighter under the bar and it's easy to get the elbows up and not lose the chest tightness this way.

trying to do both simultaneously makes it easy to lose the tension

2) should be #1 :REALLY squeeze rhomboids together TIGHT before getting under the bar TIGHT

3) on take off KEEP BAR AS HIGH ABOVE PINS RACK AS POSSIBLE; USE WHOLE BODY TO LOCK UP

4) Drive bar back AND THEN HIPS FORWARD RIGHT AWAY ON DRIVE. Hands and hips

5) Lock out at sticking point with MORE HIP DRIVE NOT ARM PUSH ( re remember!!) and keep X in focus

Press

175 x 1 x 4 sets

185 x 1 x 3 sets

195 x 1 x 2 sets

205 x 1 x 3 sets

This is the full technique, body mechanics and timing. Just do it with 225!

24 kg swings

5 x 8/8

Floor pushups
2 x 50

BW 174.4
BF 13.5