Fast Strong Ruck

 

Decided to  ruck instead of fast walk and it was a good idea. Perhaps the fastest 3 mile Thursday ruck ever. At least in recent memory

Got started an hour earlier than usual ( 11 am) and it started off cool but got warm pretty quickly. No  matter, I felt good from the start and it just kept going. Even with a few stop and shake it out stops I still hit the six laps in a clean 54 min. 

Nine minute laps and 18 min miles!

Much faster than my usual 10 min/mile pace with the ruck!

I had to keep checking the watch  to see if I was keeping the pace and I was. Strongly  too. Just one of those flow moments where the legs were loose and strong, lungs were fine and pace was easy  to keep!

45 lb ruck

6 laps

3 miles

54 min

BW 175.0
BF 13.8

195 x 1 x 5 200 x 1x 5 24 kg swings, floor pushups

 Started off slow and then figured it out. I  started off unracking from the front of the cage thinking part of mondays problem was setting up with the X in front as I tried to lockout and that pulled me forward

I did warmups like that and didn't like it

went up to 175 and it was still slightly forward like monday so I stayed there and did three sets

then 195 x 1 x 5 sets and the first two were ok but not fast at top and looking at the video I saw that I wasn't pushing the bar forward as much as shifting my weight to midfoot which moved my chest and the bar forward!

As soon as just 'stayed back' after the start I was back to being under the weight 

195 x 1

 then I realized the last cue should be 

"layback STAYBACK" and it worked great

SO

bar high

elbows up

lock and freeze

layback stay back

24 kg swings 5 x 8/8

floor pushups
1 x 55
1 x 50

BW 175.8!!!
BF 13.6

Sunday ruck

 This was strong if not fast. Actually it was pretty fast but I took a break every half hour and lost 5 min as well talking to dogs lol

All in all a good ruck considering I haven't gone 12 laps in almost a month and I missed last weeks ruck entirely

But  it wasn't easy. Hot and humid as well

45 lb ruck

12 laps

2:05 

2:15 door to door

Pace was mostly 3.2-3.4 mph

13,260 steps

BW 174.6
BF 14.1

215 x 1 225 miss, band pushups, laterals

 This should have been a great one. Slept well, weighed 175.4, easy work day but this time the heavy swings and the extra heavy ruck got me too tight.Got  a little SI tweak too, later on Sunday getting up from a chair and while it resolved quickly it told me my  hips werent perfect

Yet warmups went well and my focus was good, although not having Glenn there did mix things up a bit. But it didn't explain the mess that was today.

Looking at the vids I don't see any glaring errors at all, I think I was just CNS tired and too tight to get enough hip/back extension to push the bar back instead of forward

I actually missed all kinds of weights today, all forward, even a 185 down set so I know something was way off

 Press

195 x 1 ( looking now the lockout is forward)

then 205 was better but loose

then a MISS AT 215! forward again

then came back to make it but had a hell of a time keeping my head back

then a decent miss at 225. this is where the fatigue came in. I was in a decent enough position should have made this

then I missed a down set with  220 ( all over the place)
then missed the next set with 205!!!!
then made this 205

then missed the next one! ack

then down to 185 and made it then missed the next.

AN off day to be sure. crazy but I didn't FEEL tight or weak

pbar pushps
bw x 10
orange miniband x 10
red mini x 10
black min x  10

side laterals 3 x 10
rear laterals 3 x 10 15s

BW 175.4!
BF 13.7

should have been a better day

60 and 68 kg One Arm Swings , pistol practice, pullaparts

 Was pretty nervous going in to this but then again, I usually am. Turned out well, all sets done, strongly and probably the best bell height and speed yet with these bells. And no grip problems at all

Got started a little slow though as I didn't take up enough slack on the first set with the 60 and it felt heavier than it should have. Got it together on the next two sets and the last four were solid

68, as usual felt strong even on the first set

One arm swing

16 kg x 5/5 x 2

20 kg  4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
48 kg x 3/3

60 kg x 5/5 x 7

68 x 5/5 x 3

pistol practice

left leg only 5, 6,7,8

Need to go back to a heavier loaded squat of some sort. Legs need more absolute strength for the swing!
start back with belt squats

pullaparts 3 x 30

BW 174
BF 12.7 (bath)
W 58.2

Thursday Ruck

 Since it was a week since I had a ruck on my back I figured I'd better use it on thursday or come Sunday there'd be hell to pay  for two hours

And, since I had the 60 and 68 kg bells on Saturday I took it easy and only did 2 miles ( 4 laps) It was hot again so it was a decent workouts

Ruck felt fine and all systems were go

45 lb ruck

2 miles

4 laps

38 min

BW 174.4
BF 14.1

195 x 5 x 1, 200 x 5 x 1, 24 kg swings, floor pushups

 Another very s solid one. Weights felt  light, positions felt solid and correct and the bar moved just how I wanted it to

Now just to get a ton of these clean reps in the tank and get this to autopilot

195 x 5 x 1

then 200 for the same 5 sets of 1. if anything these were better as I was warmed up

Same cues
1) bar high

2 ) elbows up

3) unrack and freeze

4) layback

5) head back

smoothing out the layback/head back move from two separate to one continuous movement

Did not have one bad rep all day

24 kg swings  5 x 8/8

Floor pushups

2 sets of 54 relatively easy

BW 176 !!!
BF 13.8

205, 215, 225( 9th time) , wt pushups, side and rear delts

 This went great! warmups felt excellent and I felt thick and strong. Was a solid 175.4 this morning. I told myself if I hit 215 strong I would just go to 225 and that's what happened.

The technique and cues worked pretty much perfectly. Until the heaviest of weight and then they still worked great, I just didn't execute them perfect. But I will.

Press
135 x 1
155 x 1
175 x 1
195 x 1 
205 x 1

then to one of my  best 215's

then right to 225. at first I didn't think it was high enough to count  but when I saw the video I decided it was high enough to count! Looked back at the other eight times I've done this and they're about the same. Still needs to get better but I'm happy

took it over trying to get a better rep but flat out missed it. grinding on that puppy for so long toasted me a bit
Just caught the bar a little soft after the launch and that slowed it down enough to make it that hard but the line was correct

The cues worked great
1) bar high
2) elbows up
3) unrack and FREEZE
4) layback
5) head back

then 205 x 1 x 6 singles

wt pushups on paralletes
3 x 10 with 53

side and rear laterals
3 x 10/10 15s

BW 175.4
BF 13.5

Sunday fast walk

 

Finally some rain! Too lazy to dry  my ruck afterwards so I decided to just fast walk it. went great! Never have done the six miles without the ruck. held speed pretty well

12 laps fast walk

1:40 min

6 miles

last lap 6:50 ( sub 14 min mile)

mostly 16 + min miles , no rests

BW 174.6
BF 14.0

48 kg One Arm Swings 12 x 5/5, Pistol practice, pullaparts

 This went very well. Strong and fast and the best height I think I've ever swung this bell to.

A bit of a technique change too. Focused on waiting longer to hinge in the standing plank and keep descending bell speed from slowing too much .ended up more on my heels than usual BUT with better downspeed which Still focused on locking out knees to finish the rep and this put me back on mid foot

I was thinking about this yesterday and realized if I want 48 kg height to get to at least where my 44 kg bell is I need more descent bell speed.

This is what happened

Grip back and legs all felt good

then pistol practice

this was hard

3 sets of combo con/eccentric only pistols + kickstand squat

pullapart

3 x 30

BW 174.2
BF 13.6
W 57.5

Thursday Fast walk

 

Perfect weather today, 75 and overcast with a slight breeze. Much nicer than last weeks 95 degrees but the walk was a little harder

Still hit the same speeds: 3 miles in 45 min so 15 min miles but it took a little more effort. Last week was literally effortless

BUT I'll take it

3 miles

6 laps

45 min

No stops

15 min miles

BW 174.2
BF 13.5

195 x 6 x 1, 200 x 5 x 1 24 kg swings, floor pushups

 

This went great! Got even clearer on the setup, the cues AND change the initial drive a bit and it's way better!

And with this setup don't need to focus so much on the X which was really hard to nail perfectly  each  time and trying to disrupted the "feel" of the setup a ton

SO
1) Bar high  on clavicle

2) Elbows up

3) Unrack and FREEZE

4) LAYBACK ( not just throw the head) to initiate

5) Redrive the head after launch

This was so much easier to do and worked great. Also opened my grip up almost one thumb width wider. I think it helps me not to flare my elbows so quickly

Part of the problem with driving my head to initiate was that after I did so, there wasn't much room to re drive it. By laying back first the T spine move and the head moves with it creating the same effect but then there's ROOM to redrive the head

Kind of like  Tommy Kono technique

Press
135 x 2
155 x 1
175 x 1
195 x 1 x 6 sets

then 200 for 5 sets of 1

VERY happy with all of it

24 kg swings 5 x 8/8

floor pushups

53 x 2 sets

BW 174.4 !!
BF 14.1

Sunday Ruck

 

 A day late posting this but it got done

A wee bit dragging this morning and seriously humid and muggy  with  zero breeze just made the ruck heavier but it's not supposed to be easy

And it wasn't. Not really  hard but boring. Upped the laps to 11  as per the new cycling idea and it was fine.Everything felt fine just tired from the swing work and 'date' night

You play you pay

45 lb ruck

11 laps

1:48 min

5.5 miles

ave speed 3.2-3.6  this was surprisingly! and stride length  ave was 29 inches . so I was moving. Did rest each lap though so that slowed overall time down but Thursdays speed work seems to be helping this time

BW 172.4
BF 13.5

215,220 (!) 225 miss, 205 x1x 5. weighted pushups,laterals

 This went great! made a very strong and solid 205, 215 and 220 ( my 19th time!) then missed 225 twice. The first miss I dropped my elbows right at the start and the second one I tucked my chin when I should have arched back more 

But both  attempts flew off my  chest.

This technique is definitely  correct. Just need a lot more practice but the mechanical cues are right

Dialed it down to

1) Unrack and FREEZE

2) throw the head

3) Re throw the head

A bit more detailed

setup with bar high just under clavicles

swing under and elbows UP

spot X

FUCKING FREEZE after unracking. FREEZE!

Throw head back

Rethrow head back just at sticking point( or just before)

Warmups went great
65 85 105 were fine

135 x 2 almost too fast left triceps a bit tweaky!

155 x 1
175 x1 fast
195 x 1 excellent

205 x 1 strong

215 x 1 no problem although it looks like I shift forward a bit on lockout

220 x 1 on first attempt!

225 miss I can see right before I launch I dropped my elbows a bit which through everything forward

225 x miss kept elbows up but lost back arch at stick point. fell back :(

Then 5 perfect sets of 1 with 205!

This was a solid workout

Wt pushups
3 x 10 with  53

side raises/ rear delts

3 x 8/8 20 lbs

BW 174.2!! Super duper burger AND ribeye must have helped
BF 13.1

44 kg One Arm Swings 16 x 5/5, pistol/lunge practice, pullaparts

 

Stones gym has a new look. Since I am officially retired from StrongFirst I thought it only  appropriate to redecorate the place with an AmericaFirst look instead.

I really like it.

I thought I would be stronger today and I was just a bit tired. Had 16 sets to do and while each  set had decent power and speed I started wondering at set 4 if I could DO all 16!

But, I just kept my head down and focused on one set at a time and before I knew it it was done

And I didn't die :)

one arm swings
16 kg x 4/4 x 2
20 kg x 3/3
24 kg x 3/3
28  kg x 3/3
32 kg x 3/3
36 kg x 3/3
44 kg x 5/5 x 16 sets

All in all not bad
then Pistol practice bottoms up style

Pullaparts  3 x 30

BW 172.6 
BF 13.5

Fast and furious thursday walk

 

Have no idea where this came from but did the fastest walk in memory during the hottest day of the year. Plus at midday!

Thought I was going to be able to sneak it in at 10 am instead of 12:15 but my schedule changed at the last minute and 12 noon it was

I felt good going in but right from the start I felt exceptionally  fast and not bothered at all by the 95 deg temp. Heat conditioning kicked in at the right moment

6 laps

45 min

15 min miles/4 MPH

3 miles

Very low perceived exertion

Just great fun to move that fast and easily again. As always it reminds me of my running days when i can go this fluidly 

BW 173
BF 13.1

195 lb press x 1 x 12, 24 kg swings, floor pushups

 This went great. Not completely perfect but more solid than in forever.Only mistake was trying to set up with my hips in front of the bar ( as I had planned) but it didn't let me lock in enough, nor get enough  out of the first head throw.

So on set four I went to just getting under as I have and focusing on

Locking

Head drive

Re drive the head

and worked very well. Even more so than locking on the X,, as if I set up too far behind the X re spotting on  it moves me and the bar forward

sets 4/5/9 12

I think this is going to work!

24 kg swings 5 x 8/8

Floor pushups
1 x 53

1 x 50

BW 172.6
BF 13.5

Sunday Ruck

 (Written a day  late)

Decided to  cycle my rucking laps. After the 40 kg swing workout ( highest volume) I'll 10 laps, next week 44 kg swings 11 laps, then 48 kg swing 12 sets 12 laps, same for 60 kg 10 sets day  12 laps

The time has come recovery  is just getting tougher and this is the only thing I DON'T cycle

SO today, 10 laps went very  well. Decently strong and no issues from the swing workout.

Hot as hell early though so that wasn't fun but speed was decent

took about 40 min for lungs to open though

45 lb ruck

10 laps
1:40 min
5 miles

top speed 4.5 mph!

BW 172.8
BF 13.9

205, 215 220 x almost, wt pushups, laterals, rear delts

 For the first time using this double head drive technique with real weight it went very very  well.Missed 220 twice as I didn't do the initial head drive strong enough to generate enough speed with the weight but it was very close regardless

The warmups went well. Mainly just have to get the timing down and do a whole bunch of reps with this technique before it's autopilot but I think it's going to work

Didn't get  my legs and hips quite tight enough it turns out as I was overly focused on the head drive thingy but the weights moved well.Also have to get hips in front of the bar MORE during setup. I was thinking it didn't matter as much with this new technique but it does. Set up in front of bar, tight glutes and then unrack

1) Spot the X
2) setup in FRONT of bar
3) pushup to unrack then FREEZE
4) drive head to initiate
50 REDRIVE head to lockout

Press 
65 85 105 x 3
135 x 2
155 x 1
175 x 1 fast
195 x 1 fast

205 x 1 strong just jerky  timing

215 x 1 - not a solid lockout and got pretty  loose mid rep but the groove was correct

First miss with 220, did not throw my head enough on first drive and chin tucked

this second attempt was much closer but needed a stronger first head drive for the heavier load

One thing I did do right was lockin and freeze after unracking. knees were good

205 for 4 sets , as would have it set 2 was the best and I chose not to video it

overall very  happy  with today

wt pushups
bw x 10

53 x 10 x 3

laterals and rear delts 3 x 10/10 with 15

BW 172.2
BF 13.3

40 kg One arm swings 20 x 5/5, pistol practice, pullaparts

 Was not sure at all that I would do all 20 sets of 10 on this one today as the last time I did this volume I only did 10 sets. But all systems were go and because it was just nick and me ( over facetime, glenn's back's tweaked) we went pretty fast

Much better strength  and endurance than expected. I almost feel like there has been some supercompensation effect since I recovered from covid.very weird. I feel better with more energy( not necessarily  strength) than I did pre covid.

Whereever it's from I'll take it

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
40 kg x 55 x 20 sets

Pistol practice

pistols ss kickstand squat

3 sets of 6-8 each

pullaparts 3 x 30

BW 173.0
BF 12.9 ( bath!)
W 57.9