Sunday ruck

 👐

Tough one. Got GREAT sleep. so much so I didn't want to get out of bed! plus had a headache ( dehydration and over trap work from doing some much bodywork on my arm

But I got it going. Wasn't great but I didn't skip

45 lb ruck

9 laps

1:45 min

8 supported squat stretches

not hard physically but tracy and walker were with and very very hard to find and keep pace and rhythm

But it was great to see walker play and run

BW 171.8 !!
BF 14.4 ( dehydrated)

48kg/16 kg One arm swing workout 10 x 5/5, belt squat pyramid, band pullapart

 Elbow better but still jacked this morning. The 16 kg choice was good anymore would have been (more) stupid but it actually seemed to help- tractioned the elbow just a bit AND I got some decent adjustments on the setup. Was hoping for that

Left side was ok , grip was not as strong as I expected but I've been using it to work on my right side for two days. Actually it's a miracle I could grip anything!

Problem is the pronator teres , as it was before, keeping the elbow from supinating and locking out. Just like a few years ago but worse this time I think,

Anyway got some decent sleep finally which helps tons

No sleep, no energy, no energy it's so hard to think the injury though and what's needed to unfuck it. Then too tired to work on myself

Death spiral.

I actually don't know how I lived like this for 15+ years with my knee my shoulder and my back at the same time

No wonder I was so cranky all the time

Pain does that to you. It takes a shit ton of energy to manage

One arm swings

58 kg left hand/16 kg right hand

10 sets of 5/5

Belt squat
32 kg x 10
40 kg x 10
44 kg x 10

these are getting better each week. knees fine. technique coming back

red band pullaparts

3 x 30

BW 173
BF 13.8

Thursday ruck

 45 lb ruck

5 laps

45 min 

2.5 miles

good breeze but mid 80s temp

BW 173.8
BF 14.0

right elbow/wrist shoulder is really wonky still as I write this ( Friday) and not happy at all it's still tweaky. can't really lock out the elbow. feel subluxed .ack

Hopefully I can swing tomorrow and I wake up good, or the swings unfuck it

Not sure where its' from but I am sure Monday  fucked presses were the cause]

Lats, teres and pec super facilitated and everythings out

not happy

175-200-190 x 1s, 24 kg swings, floor pushups

 This was a much better day but woke up with my right elbow wonky and not sure how it happened. ( Get hurt sleeping= You are now OLD) but I've know this a long time

Distracted me a bit I was just playing around today, pretty  much, just trying to find positions.

Bottom line: I have to have my  hips in front of the bar when I start OR my my hip drive as I press means nothing

And, of course, I didn't figure this out until literally my last down set

Everything went better tho and figure out:

I have to put my foot behind the tape on the bottom of the rack in order to find the X

I have to go back to setting up with my hips and locking them in or my knee drive pushes the bar in front

I HAVE TO STAY ON THE X especially at mid point

185 x 1

this is ok but not locking in the hip at start made the top harder and out of position

this was the second sets AFTER missing a rep! again before I locked in the hips.Elbows also were not in front of the bar enough.
190 x 1 down set Best set of the day

Basically
175 x 1
185 x 1
190 x 1
200 x miss
200 x 1  x 3
190 x 1

24 kg swings

5 x 8/8  ok but right elbow/wrist was tight. had to start all sets right arm

floor pushups

2 x 40 de load

first really hot day of summer 95+ this will take getting used to

BW 174.2
BF 12.9

ruck tomorrow should be interesting

195-215 press, wt pushups, side laterals, rear delts

 Well this sucked. Start to finish. And, as usual, for no good reason. Slept good, felt good, a wee bit of distraction but nothing that should have produced THIS shit show

Was not in my body and couldn't find my base or my start position at all. Got distracted by trying to line up directly under the X and was all over the place. But, mainly, in my head instead of my body

Trying to push the bar back again. Just a mess

Press

65 85 105 135 x 2
155 x 1
175 x 1 fast
195 x 1 but WIGGLY! all over
200 x 1 same,knees never locked and just mushy
205 x 1 better  but slow and out in front
210 x 1 actually getting a bit better
215 x 1 best of the day but soft knees at start
220 x X two times not even close. arghh
205 x X x 2 now I know somethings wrong
185 x 1 made it but hard
135 x 1 x 2
185 x 1 better

was not setting my hips at all at the start so  each of these were basically all shoulders and arms
when I set my hips with the last 185 I realized what I've been doing but too late

wt pushups
bw x 10
53 x 10 x 3

strong

side laterals/rear delts x  3 x 8/8 with 20s

BW 173.8
BF 12.1!
W 58.7

waist was SMALL today  too. Got into the fourth hole on my belt and I haven't been there in 5+ years

Strong Ruck!

 

This was great, from start to finish. Woke up feeling good and it just got better.

Ruck was solid from the beginning and gait was strong as it's been in forever.

Don't think it could be the addition of the supported squats but my legs feel really good lately. Loose and strong and I definitely am going to keep the squats in the mix

45 lb ruck

12 laps

10 supported squat stretches

1:52 for 6 miles

13, 260 steps

top speed 3.6 mph

BW 174.8
BF 13.3

44 kg One arm swings, 16 x 5/5. 32 kg belt squats, pullaparts

 Woke up feeling hungover for some reason. Had my normal 2 glasses of wine but it hit me harder and was not feeling great this morning although I slept really well. All strange

So, I wasnt expecting to be super strong today but I was. Everything felt solid and power was really good and the bell felt light

Grip was no issue at all on either hand and lungs were good too.

44 kg 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 x3/3
44 kg x 5/5 x 16 sets
15,520 lbs

Power and bell height was solid from start to finish. Much better than last month

32 kg belt squat 3 x 10
tried to initiate with hips first, then drop into quads like I do on my  supported squat stretch and I think the depth was better than last week

 3 way pullapart 3 x 30

BW 173.8
BF 12.0 ( bath)
W 58.7

Thursday Ruck

 Got the full three miles in for a change. Nice day, too. Definitely hot, the start of the hot season but the steady breeze made all the difference. Legs and lungs felt good start to finish

45 lb ruck

6 laps

55 min

3 miles

BW 174.8

BF 13.1 !!

175 lb press x 2 x 5 sets, 185 x 2 x 5 sets, 24 kg swings, floor pushups

 This went great. Spent time finding the right position to set up in to find the X each  time on take off and what a difference it makes

Also made sure to lock the knees before launching the bell. Just so many things to focus on. Also getting the elbow swing under right to help in lift off

All in all very  solid

175 x 2 x 5 sets

185 x 2 x 5

24 kg swings

5 x 8/8 good power and feels so light

floor pushups

2  x 57

last set/reps were hard but solid

BW 175.4 !!
BF 13.3

195-220, 225 miss,wt pushups, side raises, rear delts

 This went ok but not great. Well I guess anytime I can press 220 it should qualify as 'great' but it was sloppy. My head was weird today. trying to do 7 perfect presses in a row, all over 90% of all time max is stressful it seems lol.

It does warm me up well but also is mentally taxing

It went well til I realized I was not locking my knees AT ALL before the start of any of these press , or last mondays! I'm not sure it's much worse than locking them and giving a little hitch kick to get started but it's certainly different

Also I realized WHERE I set up under the X is more than just a little important IT's CRUCIAL. I have to dial that in Wednesday. If I set up in front of the X I go backwards looking for it ( and fall back) and if I'm behind it I lost it forward and the bar shifts forward too!

When it's perfect I have missile lock on it start to finish, Another thing to dial in on Wednesday. It's the reason I missed 225 I think..Could not stay on the X

195 x 1
200 x 1
205 x 1
215 x 1
220 x 1
225 x miss
225 x miss
205 x 1 x 4  11 work sets! 86% to 100% max

Wt pushups slow and with held lockouts
bw x 10
53 x 10 x 3

this feels like it is getting really stronger throughout the full range

side raises/bent laterals
3 x 8/8 w 20s

BW 173.8

BF 12.7

Sunday ruck

 

Not too bad, much  better than last week although  I spent way  too much time stopping and chatting with  dogs and their  humans. Actually had to cut a lap BUT I spent two hours on my feet AND I added back in the supported squat stretches and they not only  didn't hurt but they felt so good. After each squat the legs were definitely looser and the pace faster than before.

Plus I think this will definitely help my hip and knee mobility and my  belt squat depth going forward

45 lb ruck

11 laps

1:55 min

2:05 door to door

4  supported squat stretches 15 sec each

BW 173.8
BF 12.7 !!

40 kg One Arm swings 20 x 5/5, 40 kg belt squats, pullaparts

 

This went well although  I'm always nervous when things are going well and I feel like I can really keep the power turned up( as is the goal). Scared something is going to pull or tweak. Of course this makes my hyperfocused.

Nothing was tweaked. And nothing fell off

And power was really solid across all sets, as this last set  shows. It was easily  as strong with the same bell height as the 5th

Can't ask for more

40 kg one arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
40 kg x 5/5 x 20
17,600 lbs
200 reps

40 kg  belt squats

these were 'ok' definitely not as deep as I was hoping and I have to be careful here as I feel the left VMO/Sartorius get a little twitchy at the very bottom

Just occured to me I no longer do my  supported squat stretches on my ruck and wonder if that's what's going on
this was 40 kg a  few years ago

Looking at it now I think the difference is I was sitting back more before. Lately I think I am just flexing at the knee and trying to descend more vertically. I'll have to play with more squats on Ruck day and sitting back more as well
3 x 10 with 40 kg today

Pullapart
3 x 40 ( added behind the neck pull in too, felt good)

BW 173.8
BF 12.5 ( bath)
W 58.4

Thursday ruck

 

Short one, just four laps -2 miles- but done at pretty good pace; 17 min mile. Also got it done at 8 am so it was still cool and crisp. Love it

Legs and lungs both felt good, Not the full distance but better than nothing

45 lb ruck

4 laps

2 miles

38 min ( door to door)

BW 174.8
BF 12.5 !!
W 58.4

175 x 3 dead stop singles x 8 sets, 24 kg swings,floor pushups

 This went great. Could have been a little bit smoother in the  timing at the start but for the first time doing this it went great . Virtually all reps the same. Have to take more time though setting up  between reps- do EXACTLY the same setup as the first rep

The only times I was off at all was when I didn't set up in the right place and had to struggle to spot the X. Put me a bit off balance

Press

175 x 3 x 8

24 kg swings 5 x 8/8

floor pushups

2 x 56

BW 175.2

BF 13.7

195, 200, 205 210 215 220 and 225 attempt!, wt pushups, side raises, rear delts

 Despite getting just four hours of sleep ( and not that good either) today played out pretty much like last monday except  I put 225 on the bar and almost got it!

I should have too, as the groove as solid. I just lost tightness for a split second at the sticking point and leaned back a bit and couldn't fight from there

But it was a great attempt. Could have taken it again with a better nights sleep ( probably would have made it with a better nights sleep ) but I knew better than to try

The more important thing is I replicated last heavy  days successes and took the 225 attempt and the technique and timing are solid!

here are the lifts: from 225 back to 205

didn't film 195 but it too went very well

Then 3 sets of 1 with 205 . a bit slow from fatigue but ALL in the same, correct groove with decent timing!

SUPER STOKED!

Wt pushups
bw x 10
53 x 10 x 3 with pause at lockout

side and rear delts 3 x 10 each with 20 lbs

BW 173.8
BF 13.6

Sunday ruck

 Heavy and slow but no injuries. Just got 11 laps done as it seemed the correct distance for today. Legs, hips and back just tired from yesterdays big bell today and while noting particularly hurt, nothing was interested in picking up the pace either. Took the usual 55 min or so for my lungs to open too and that didn't help

45 lb ruck

11 laps

5.5 miles

1:50 min 

Lots of rest stops with pack supported for a minutes

BW 173.6

BF 13.9

60 and 68 kg One Arm Swings, 36-44 kg belt squats, 3 way band pullaparts

 This went great but I was scared the whole time. I have not been getting enough stretching in this week with the sick dog and man I can feel the difference. I have done some but not the full release and I could feel just a little 'twisted' with certain muscles much tighter than they should be and that always makes me nervous

So  I was extra careful but was decently  strong and squared away technique wise at the same time. NO GRIP problems on any weight, that's the first in forever. Left wrist is feeling the best it has too and that's part of it, although I have no reason why.

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
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7
68 kg x 5/5 x 3

belt squat
36 kg x 10
40 kg x 10
44 kg x 10

band pullaparts 3 x 30

BW 174.6
BF 11.7 bath
W 59.2

155-170 weight ladder,24 kg swings, floor pushups

 I thought this was going to be easier, actually. I wasn't that sore at all but the muscles were tired and instead of greasing the groove with these weights I actually had a harder time finding the groove

But, I learned a lot

1) I learned I need swing roll my elbows at the same time I roll my torso when I get under the bar. I think that makes my torso  more of a complete unit that if I go torso, then elbows
see here, the 195 Monday is swinging the unit and todays 195 is torso then elbows. Monday's better

So I worked up to 195 first to check to see that Monday wasn't a fluke and it wasn't but the elbow thing put me a hair off
then down to 155 x 5 then 160 x 5 ( shown) that was perfect

elbow directly under the bar and NOT swinging forward too much on the touch at chest
then 165 x 5 was that good but not easy
then onto 170 x 4 which was hard. PLUS I lowered the bar too high on the fourth rep causing me to push the bar forward too much flaring elbows. that's why rep 4 was slow

I repeated for another set it was a bit easier but I see my mistake
then 185 for a decent single

if the elbows are in front of the bar when it's on my chest then they flare out on ascent. they need to be directly under the bar at ascent.

Re thinking 5's as it's too  easy to muck up the groove. Probably 5 sets of 3 instead next week

24 kg swings 5 x 8/8

floor pushups

2 x  55 strong

BW 175.2 at noon

195,200,205,210,215,220 x 1!!, wt pushups, laterals, rear delts

 This went like a charm! Could not have been better or be happier! Did not miss a rep and my strategy of doing only 5 lbs jumps after 195 lbs worked perfectly.

The idea that instead of jumping big and working on the down sets, where I inevitably feel better and perform better too, I just take five pounds  jumps and really set the groove, hardly notice the weight jump and keep bar speed high.

Worked so well. As well as the technique roll into it as before but with elbows up and spot the X and then go! Key is definitely NOT losing track of the X especially at the sticking point.

SO excited about this 

195,200,205,210, 215, 220!(21st time!) then 205 x 1 x 4. That I could push  hard on four more sets with 205 after the six work sets means I can grind out a  225 too

wt pushups with hold at lockout
3 x 10 with 53

side and rear delts
3 x10 ea with 20's

BW 174.4
BF 10.5 !! ( post bath at 11:30am)
W 60.1

big pr day all around