44 kg one arm swings 16 x 5/5, 44 kg belt squat 3 x 10, pullaparts

 Solid one today. Much warmer( 58 deg) and raining. Much better than that arctic shit we've been having.  Way easier to get warm and stay warm.Not used to sweating though

Back to my quad dominant swing style though and it's definitely  the right thing to do. Grip toes, break at knees first to descend and lockout with knees not hips

Strong too, bell height was as good as ever. Endurance not bad either. pace was fast and it was hard between sets but not too hard ( 80%)

one arm swings

Usual warmup and skipped the 40 from the 36

then right to the 44 for 3 x 10 squats good too

Pullaparts 3 x 30

BW 174.4 !
BF 13.7 bath
W 57.7

Thurs Ruck

 another great one. no sleep wednesday night and beat to hell but still a solid 3 mile ruck with  45 lbs in 52 min or so. Cool and overcast just about to rain and just about perfect rucking weather

averaging about 8:30 per .5 mile lap so 17 min miles is now the norm

this rucker still feels like cheating

45 lb ruck

6 laps

3 miles

53 min

BW 175.6

BF 14.6

175 x 6 x 2, 185 x 6 x 2, 24 kg swings 4 x 8/8, band pushdowns, 3way db curls

 This went "ok" not as easy as I expected and the 'coil the spring " technique tweaked my left tricep early in the warmup! fuck. Was too vertical.ack. But the pause worked well 

Also, I think I need my head further back at the start. not just looking at the X as I can do that with my  eyes. It seems the head back clears the path the best

Instead of coiling the spring 'down', I think I need to push the bar down into the shoulders AS the hips shift forward- THAT part of the technique worked great

So basically a "layback" loading the bow

175 x 6 x 2

I did the first sets with the flat adidas shoe then realized it was harder to lay back so I switched to these shoes. Much better. this is the last set of the day

then  185 x 6 x 2

 this is the best example of what I'm trying to do

https://youtu.be/mJRTG5QAyfc

then 24 kg swings 4 x 8/8 tired by now

red band pushdowns 3 x 20
SS with 20 lb hammer curl, supinating curls, rev curls

BW 176.7
BF 14.5

215, 220 miss x 2 205 x 5 x 1, wt pushups, laterals rear delts

 So freakin close

used the load the bow technique and it worked very well considering I haven't tried it in a year

But timing was still off.

Have to push hips fowards

but getting closer

195 x 1

missed 205 but went right to 215 which was ok

220 x 2 misses

205 x 5 x 1

went back to 185 with the oly heels and that was ok then went to 205 and that was ok to then went back to adidas shoe for last set which was clearly better

then wt pushups
bw x 8
53 x 8
85 x 8 x 2

laterals rear delts 3 x 8/8 15s

BW 176.2
BF 14.2

wednesday will try this technique with full grip

Sunday Ruck 45 lbs 4.5 miles

 

Fast as well, total time was 1:23 for the 9 laps. Most laps were 8:30 for the 1/2 mile making them 17 min miles. Not really trying super hard but it's just easier to move my legs fast with this setup

Last lap was 7:58 or close. definitely feels lighter on my back and zero stops for 'resting' the back. definitely still had stops but mainly to check time, twitter ( lol) or say hi to dogs 

BW 176

BF 14.4

40 kg One arm swings 20 x 5/5, 40 kg belt squat , pullaparts

 This went very well. Switched up technique back to the athletic hinge and while it felt great in the session now my lower back is just slightly saying hello and I never like that

Power, height speed and recovery between sets were very solid. And absolutely NO trace of lower back involvement during training; in fact just the opposite; the load was very evenly distributed. Perhaps I just have to get used to it. We'll certainly see tomorrow

I've been thinking 'squat then hinge and lockout from the knee' for a long while. today it  was slightly wider stance, and thought 'hips back then shock absorb from the knees/legs'. video was another angle( glenn out ) so I'm not sure of height comparably but I think the float was good.

I'll know more tomorrow

40 kg one arm swings
16 kg x 5/5 x 2
20 kg x 4/4 
24 kg x 4/3
28 kg x 4/3
32 kg x 4/3
40 kg x 5/5 x 20

then 40 kg belt squats 3 x 12 these all felt good

 pullaparts 3 x 30

BW 175.2
BF 13.7 bath
W 57.7

Thursday Ruck 3 miles, GoRuck rucker 45 lbs 17 min/ mile ave

 

T

his pack and loadout make a big difference,  it was hard to keep the pace for the last 2 laps or so but definitely do able. More about motivation to push to keep the pace than the ability to do it , but I did it and it wasn't that hard.
This is literally 3 min per mile faster than I have been for months.

It almost feels like cheating but then again my lungs say  differently and the leg turnover speed is challenging in it's own way

45 lb ruck

6 laps

50 min

17 min/mile ave

BW 174.4
BF 14.6

185 x 3 x 1, 195 x 3 x 1, 200 x 6 x 1, 24 kg swings 5 x8/8, floor pushups

 Not bad considering how stiff and sore I was from Monday's workout,lol. Took me til 200 lbs and about the 3rd set of that to open up enough to move dynamically. But all was good

Played with bar height on rack and settled right under the clavicle, a natural fit. Played with pulling up my kneecaps after getting hips up and in and it didn't work so well. Seems I didn't keep glutes tight enough then. so many freaking things to MANUALLY do. ack

Spotting the X as much as possible is the one thing that always seems to make the biggest difference and is always right. as is trying to keep hips in front of bar and knees straight

185 x 3 x 1

195 

200's

24 kg swings  5 x 8/8

wore adidas more athletic squat style; hip hinge then shock absorb. Felt great

floor pushups

54 x 2 sets

BW 175.6
BF 14.9

215,220( almost)215, 205 x 4 x 1, 85 lb wt pushups,laterals

 Today put the cap on a solid three days of training. The best three days I've had in quite awhile. While not perfect today's presses were strong and consistent

Even realized that if I let the bar rest higher on my  clavicle( where it wants to go anyway, and where it goes naturally on rep sets) it makes getting and keeping my hips forward much easier and more natural to do

Almost creates a 'reflex' to push the hips forward. Or, fall back from the start

freezin' in the garage and I was a bit stiff so early sets ( over 135) were a bit off but otherwise the groove was good

195 x1

205 was ok but let knees give a bit

215 was solid but not fast

220 was also solid but not quite fast enough to get me through to the lockout. BUT it was in the groove and technically correct so I'm happy I can see it now on review that I moved from the knees  instead of the hips. Keep glutes tighter and move from the hips and that will go easy. Plus I don't think I had yet setttled on the higher neck position. That helps set the hips

thought about taking it again but glenn talked me into 215 instead. good call better than the warmup

then a good 205 downset, a miss on second set just not setting hips enough, then 3 more good sets

then weighted pushups
bw x 10
53 x 10
85 x 6 x 2

this is necessary

laterals rear delts 3 x 8/8 with 15s

BW 174.8 !

BF 14.5

Sunday Ruck GoRuck rucker 45 lbs

 

Well this went very very  well. The only problem with this setup is that it's so efficient I ended up going much faster- and really taxing my lungs more than my legs

Not a bad problem at all really, just not used to it

First 3-4 laps I was hitting 8:30 per lap ( 17 min miles) no problem but then I realized I couldn't keep that pace and let it slow a bit to 9:00 per lap which is still 2 min per mile faster than the old pack Sunday pace

Just crazy what I difference it makes.

Not sure it will make me stronger but it will faster and improve max vo2 I'm sure

45 lb ruck

9 laps ( could have done 10 easy but wanted to see effect )

last lap (7:48)

1:40 min

BW 175.4
BF 14.5

60 and 68 kg One Arm Swings, 7 x 5/5, 2 x 5/5, 60 kg belt squats, pullaparts

 I was just  bit worried about this one. Left rhomboid/ trap/first rib were still no 100% and it was going to be 35 degrees in the garage and last cycle's heavy  day was not that strong as I recall

But slept well, back felt much better than the night before, warmup stretchout went well and when I hit the gym I  actually felt good, for a change. My mind was the best it's been in forever for some reason but I didn't question it.

I was definitely ready to go with the flow 

Left side hike pass was normal which I was worried about. No issues.

Warmups went well and the first set with the 60 was ok.

only  did two sets with the 68 which was fine. Lost balance on the transfer on the second set. haven't had to hike pass it on the right for awhile. kinda weird and harder than it should be

Height with both bells was better on video than they felt

Belt squat
40 kg x 5
60 kg x 3 x 8

these felt great! that extra arm reach at the bottom of the squat really lets me hit depth much more easily than any other cue. Not sure why but it's consistent now and much less stress on right knee or left adductor

Pullaparts  3 x 30

BW 174.8
BF 13.9

GoRuck rucker pack and weight plates 3 mile ruck 45 lbs

 Ok , so this was a  total surprise. Decided to see whether the 30 lb weight plate fit in tracy's 20L rucker pack and it did. But another 10 lb weight plate in the sleeve this am ( 5 am) to see how it would feel. With no "bottom" square to sit on I got pulled all the way to the bed to get it on and pulled some posterior rib meat a bit. right  under the scapula Nothing big  but NOT the way to start the day. 

Changed my mind and put the 10 lb sand pill in the bottom instead and it felt better.
Very weird with no hip belt too

When it was time to ruck the left scap was still talking to me so I was a bit leery of all this newness. But as soon as I hit the street I could tell right away it was going to be ok.

Good even

But I didn't think great. Which it was

45 lbs has never felt so light on my back and with the weight so close to my spine AND so high up the torso my legs and hips were much more free to move easier and more naturally. As if I didn't have a ruck on, was fast walking!

And my .5 mile lap times started out and 8:30 easy and got faster. Last two laps were 7:50 and not that hard Very happy with this

I was going to buy a hip belt but I don't think I'll do it yet

We'll see after Sundays 4.5 or 5 mile ruck

VERY   excited about this new phase of my walking journey.

45 lbs Rucker
6 laps
3 miles 
50 min

BW 175.2
BF 14.1

Press Cues/Timing

 

1) Set up hips in front of bar

2) Unrack with hips in front

3) Initiate press with hip drive

4) Immediately lay back 

5) Press to X

IT A HIP DRIVE LIFT

185 x 3 x 1, 195 x 3 x 1,200 x 3 x 1, 24 kg swings 5 x 8/8, floor pushups

 This went very very well. Went back to the Adidas lower heel shoe, stayed with the false grip and really focused on getting my hips in front of the bar on the set, starting the lift with the hips and keeping them there trough the sticking point.

Worked well. Had to slow WAY down and make sure I was set before starting. Stay focused on the X

Cues:

1) hips in front of bar on setup

2) Spot X

3) Unrack with hips in front with glutes

4) Drive hips forward to start press then lay back immediately. Stay on X

185 x 3 x 1

195 x 3 x 1

200 x 3 x 1

the big realization is that I have to start with lift with forward HIP drive  and NOT LEGS! If I think legs my knees bend

If I think hips I have a better chance of keeping the knees locked and keeping my  COM under the bar as I lockout

I also have to layback as soon as I start the hips or I'll be too vertical regardless of hip angle and end up pushing the bar forward.

Cannot rush the start, regardless of the outcome

24 kg swings

5 x 8/8  solid today. Big swing day Sat

Floor pushups
2 sets of 50  strong

BW 175.8
BF 14.5

195 x 2, 205 x 2 ( ties PR) 215 x 1 ( fast) 220 x X twice, wt pushups, laterals

 Rolled the dice and came up short. Well, almost. Everything worked well on the higher rep warmups but I didn't have the confidence with 205 double to jump to 220

I should have, 215 pretty much  flew. then 220 went to shit. twice. then 205 was hard.

But changing technique, shoes, grip and having been up since 2 am ( Walker) and expecting greatness was a long shot. But now I know this, too

65 85 105 x 5-3 
135 x 4 no problem felt good. hips in front 
155 x 3 strong
175 x 2 same
195  x 2 excellent

then 205 x 2 tieing pr. lockout was weak but I didn't want to grind it

then 215 x 1 wobbly start but then rocket ship!

then 220 miss twice. I'm sure I didn't stay  on the X  hips were late, knees bent etc etc etc

205 x 1 x 2
then a few attempts at walking it out and press . no bueno

95-185 ( missed out in front twice)

wt pushups

laterals as usual

BW 175.4
BF 15.

6 lap ruck in the rain

 

Shitty one, for a lot of reasons. The main one being the loadout still isn't right and I feel like all the weight is being carried by my hamstrings and glutes. Way  too low. I bought a 30 lb GoRuck weight  plate today and that should fix the problem

Have to be able to carry the weight higher up and this combination wasn't doing it. I could have built another 30 lbs sand pill but I've been wanting to try this anyway. If this doesn't work with this pack I'll buy  a GoRuck Rucker.

Tired of messing about with this

Pretty rainy too. everything swampy

47 lb ruck

6 laps

3 miles

3 mph ave speed

BW 175

BF 13.7

48 kg One arm swings, 48 kg belt squats, pullaparts

 Not a bad day at all. Super big rain storm but not that cold but dark and gloomy. Having to push myself more than in a long while to get up for these sessions. Not sure why but it doesn't really matter. Just have to go and do the best, and hardest I can.

Really does force the focus though

All's well that ends well and nothing tweaked and nothing ripped off

Did have to remind myself to make sure to keep my upper arm to ribcage on both the ascent and descent. Have been getting lazy there in my search for bell height

Which was decent btw, after I let myself do four lower height  sets once at weight

Safety first especially  when it's and I'm cold

48 kg One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/3
32 kg x 4/3
36 kg x 4/3
40 kg x 4/3
48 kg x 5/5 x 12 sets

Super fast pace, as glenn was doing lower reps and nick was jumping right in! heartrate high but I got it done

48 kg belt squats
36 x 5 warmups
48 x 3 x 8 reps 
these felt great, no knee issue. Remember to REACH as I go to depth. seemed to help balance made depth better.
another thing I've forgotten

 Mini band pullaparts
3  x 30

BW 174.8
BF 13.7
W 57.4  bath

Thursday ruck 2 miles

Pretty beat  up today an the ruck loadout was wrong and it was heavy as hell right from the start. Nothing felt good and I barely made the 4 laps. Not too slow but man everything felt awkward

Ruck weight  was too low again. Got home and switched out the stiff 25 lb sandbag filler I was loading vertically with a rogue softer sandbag that curved around the sand pill

will see Sunday

Only upside was that it was pretty  cool but I overdressed too  lol. Just not my day. worst one in forever

45 lb ruck

4 laps

2 miles 

38  min or o

BW 175.8

BF 15.2

185 x 3 x 1,195 x 3 x 1, 205 x 4 x 1, 24 kg swings floor pushups

 Not bad but not great either. A shorter touch and go works best. Getting the fast hip drive at the start works too Staying on the x is right as well

Putting it all together as the weight goes up. Not so easy

Everything was good but not great. I need great. 

raised elbows TOO high on second rep and tweaked left biceps tendon a bit but it went back quickly

then 195 x 3 x 1

then 205 x 4 x 1 ( lost one on balance) these were solid lines but not much acceleration at top

the more I stay  focused on the X the better the lockout

24 kg swings  5 x 8/8

floor pushups
50 
40

surprisingly hard after a few weeks off

BW 176.4!
BF 15.3 ?

Press cues

 

1) Elbows

2) X

3) Toes

4) Touch and go /Hip drive

5) X

215 miss, 225 miss, 220 miss then 205 x 3 x 1 and then 215 x 1! crazy day

 Man this is frustrating but again it seems like I figured out another piece of the puzzle. Not mechanics this time but timing

The pieces all fit but I was not driving my hips as I did the touch and go and turns out I HAVE TO in order for it to work 

I was purposely just trying to keep the legs locked but I need that simultaneous bar lauch and hip drive to re center my COM during the press. I think this is known as the KONO technique . I'm an idiot

Press

195 x 1 easy because it's light and I didn't need the big hips

then 205 which was slower than expected. again no hips

then a 215 miss backwards as the added weight and no forward hip drive pushed me off balance

went up to 225 for TWO misses. along the same lines

thought it was a speed issue so went down to 220 and missed same way

then back to 205 which were ok with no hips until the third set where I figured it out ( thanks Glenn!)

Decided to stress test it and went to 215 and made it! not a great lockout I was tired by now

then finished off with this 205 which was solid too

then wt pushups  3 x 10 53 lbs

laterals/ rear delts 3 x 8/8  15s

BW 175.2
BF 14.3

12 lap Ruck

 Cold and damp but no rain so off I went. Skipped thursday as it was a downpour and I'm  just not into that anymore. Today was fine, steady and slowish ( 20 min/ miles) with lots of rest stops for dogs and let my legs release.

Legs are getting worked more and more with everything I do and it seems harder to push  them to go faster on the rucks

No worries

45 lb ruck

12 laps

2 hours total  2:10 door to door

12, 360 steps

BW 174.8
BF 14.6

44 kg One arm swings 16 x 5/5, 44 kg belt squats 4 x 10, pullaparts

 Cold, irritated and just not in the mood this morning but got it done regardless. Actually decent power and bell  height but mind was the issue.

Had to force myself to focus each and every  rep of every set

We were going fast but it seemed to take forever

44 kg OAS 16 x 5/5

then straight into belt squats

Right knee a bit tight as my right soleus has been too . Just had to push knee out more in bottom

Pullaparts 3 x 30

BW 175.2
BF 13.1 Bath
W 58.1