195-215-205 First Heavy day of new Kono Press, wt pushups, laterals, hammer curls

 Well a mixed bag for sure. Given than my  right hip was locked up most of saturday ( better than friday but  not "right") and then Sunday it switched to my lower back with sciatica pain  reminescent of the bad old days the fact I could press anything at all today was great.

Felt pretty  normal, actually good, going into the  workout then pretty much forgot the most basic idea of the kono press, which is all three parts move at the same time

I locked the knees pretty well but then overly  focused on just driving the bar back  and keeping the legs locked instead of driving all three parts FROM TENSION INTO MORE TENSION!

That's why  it flew off my chest but stalled at 3/4 up.

Basically did the old technique with better locked knees. But too vertical at start and slow hip drive. Wednesday  will be better

195

205

then went to 210 but no video which was 'ok' then this 215 x 7/8

then down to 212.5 which I missed out in front then this make

then 210 

these are not bad considering how out of position ( the power bow) I am at the sticking point. 

I missed one of the above 205's out in front

Also, elbows are too vertical. Just a bit more in front

wt pushups on parallettes
bw x 10
53 x 10 x 3

latearls 3 x 10 with 20

hammer curls 3 x 10 with 20

BW 174.4
BF 15.2
W 56.4

44 kg One arm swing 16 x 5/5, 44 kg belt squats 3 x 10, pullaparts

 Right hip jacked a bit upon awakening. Felt ok warming up so did the  scheduled workout. Kept feeling better as I went through and today, sunday, it's ok but lower back is symmetrically tight. Hip is better but DOMS from glutes lats and abs is tighening things up

Skipped the ruck to stretch and rest and it was a good decision

I think tomorrow press will help reset my extension.All things considered my swing height and power wasn't too bad. Very cautious

I hope

Pullaparts 3 x 30

BW 175.6
BF 13.5
W 57.6

Thursday Ruck

 

Fast one although on little sleep ( dog ) Still went very well

45 lb ruck

6 laps

first four laps were around 8:20-8:30 pace

Last mile was fastest 16:07 not bad at all

BW 175.4
BF 14.5

Kono Press

 

Kono Press Redux

 I had a feeling this might work and it did. Very well. My  biggest problem in my load the bow style of pressing is that my knees unlock so easily. And the unrack position is just not structurally sound as it's not vertical

When I lose a press it's because the knees flex too much at the start and my hips don't engage or they give at the sticking point. It's just not a solid base

So I decided to try STARTING with the solid base and moving back from there

Basically the kono press. Unrack more like a front squat and lock the knees and find my balance.

Then shoulders go back, hips go forward and I press the bar back over my face ALL AT THE SAME TIME

Once I realized I had to look up on the unracking and not forward all the positions fell into place and mainly it felt natural and in balance

135 x 2
155 x 1
175 x 1 x 3
185 x 1 x 3

then 190 x 1 x 3 ( no video) then 195 x 1 x 5 all better than the last. This has promise

then 175 x 1 x 2 just to check the groove and it was sweet!

24 kg swings 5 x 8/8 all good

band pushdowns and band curls 3 x 12

BW 175.4
BF 14.5

Post Press notes

 

1) It seems critical to set up with the  hips as far in front of the bar as possible. I need to not rush this but really get locked in in front. 

Then unrack, lock the knees as best I can  then

2) push the bar back

If I'm too vertical on the unracking nothing goes right. The best reps are the ones where my hips are in front the most. then even with a bit of a knee flex the hips drive. Without that, the knee flex doesn't load the hip and the bar goes forward

205,210, 215, 215, 220 miss, 205 x 1 x 5, wt pushups, laterals db curls

 This went ok. Not great but solid

Realized I have to really really get my hips in front of the bar on the take off. If I don't I end up too vertical and not under the weight at all at the sticking point

Of course I realized this at the very end but I think that's a big issue. REALLY  take my time ( as I supposedly already learned) and lock in in front of the bar

THEN push the bar back

I'm really itching though, to try a vertical start position and then lay back, actually try a real Kono press instead of starting in the bow.It's just really an impossible position to lock in strongly as opposed to upright

We'll play around Wednesday maybe

175 x 1
195 x 1
205 x 1

210 x 1 decent

215 x 1 not recorded but wobbly then 215 again better

then 220 miss , soft knees bar forward then this better attempt but hips not in front enough 

205 x 1 x 5 sets

wt pushups
bw x 10
53 x 10 x 3

laterals db curls  3 x 10 15s

BW 176.
BF 14.9

Sunday Ruck

 

Really good one. Cold and crisp. Woke feeling really decent, took a few laps to loosen up the lungs and re pack the ruck a bit ( experimented and put ruck plate in higher pocket. didn't like and switched it back, much better)

45lb ruck

9 laps
1:20 min

4.5 miles

BW 174.8
BF 14.9

40 Kg One Arm Swings 20 x 5/5, 40 kg belt squats 3 x 12, pullaparts

 Really strong, good day today. Every rep of every  set felt fast, strong and powerful. Bell height was excellent as was bell speed and reversal

Never felt unsafe although I did have to work get the level of concentration I needed to feel safe. Body feeling decent too

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
40 kg x 5/5 x 20

then 3 x 12 with 40 kg belt squat

pullaparts  3 x 30

BW 174.4
BF 14.0
W 57.2

195-215-200 all small plate experiment, , pushdowns curls

 The experiment continues. Used just the small change after I got to 135 and it was very interesting after 200 lbs. I think my CNS is used to the weight difference at 205-220 and when it didn't show up at these weights it adjust a bit (nowhere near as bad as monday) but enough to make the groove not perfect

BUT, very close. 

Putting the bar too high on the clavicle is not good, ends up making me lose balance backwards. RIGHT under the collarbone is correct

Unrack the bar with hips in front LOCK the knees hard then drive. Too long a wait and not enough  acceleration. Too soft knees and bars out front

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

then just added 2 five for 205 went ok. this is where my cns expected uneven I think

then another set of five for 215 for TWO singles. the second one better

then back down to 210

then two more sets of 205 ! not great but not bad either. mostly timing stuff but strong

then two sets of 200 the second on much better.

WHEW! that was a lot of work especially after Monday heavy ass day

then band pushdowns and curls

BW 175.4
BF 14.5

205, 215,220 miss, weight plates shifts

 So today was all over the place, although not for the usual reason(s). When I weighed the grey plates last week I realized one 35 was spot on, one .6 pounds heavy so I swapped their sides; putting the heavier on, that had been on my right on my  left, thinking this would help my right arm lock out easier

I never suspected it would throw my  whole press pattern out of whack. But it did. Used the latest cues:

Hips in front of bar or unracking

Lock knees

Press the bar back to the X

It was all good through 195 ( the old weight distribution)

then 205 was off a bit

 But I went to 215 anyway and made it but it was ugly and just barely. Knees were soft and I rushed it as usual

Went to 220 instead of the 225.5 I was thinking of if I smoked 215 and missed the first one badly and this second attempt was better but still nowhere near right

 then down to 215 for a miss

down to 205 for another miss!

205 x 1 but barely

then another miss!

went down to 185 and barely made it! then I realized the weight shift and shifted them back ( including the 25's which I switched too

185 flew

back UP to 205 which I made but not perfect but definitely back in my old groove

then this one

Just enough disturbance to the nervous system to totally throw my  groove.we'll see what happens Wed
Also, have to REALLY work on locking the unrack position in BEFORE I press. I will focus on doing this much more in the warmup weights. That position does not feel solid which makes me rush things when it gets heavy. My  hips were in front of the bar but the knees were DEFINITELY SOFT before the press. this is ruining it

BW 175.0
BF 14.7    

Rain Ruck

 First ruck in the rain in forever. And, totally unprepared for it as I didn't think it would open up. No coat, hat or gloves; it was pretty  warm too ( 55 or so) so I wasn't worried.

As it started I thought about tucking in but it was warm and I was feeling fine so I went with it

It was glorious. No problem at all and the air was SO clean and crisp. Loved it.

45 lb ruck

6 laps

4.5 miles

1:23 min for the 6 laps 

1:30 door to door

BW 174.8

BF 14.7

60 kg One Arm Swings 10 x 5/5, 60 kg belt squats 3 x 8, pullaparts

 Good one. First workout in years that I did not use the 68 kg. I was worried that I was just pussing out by not using it but the now after doing the whole session with the 60 it was plenty hard enough. Way hard enough.

The 68 is just not necessary anymore and that's ok. I actually don't think it, or even the 60, is actually making me stronger with the 48 either. It's quality work with each bell itself, I think, that actually improves that bell power the most.

Plenty of room for power and height improvement with the 60  for sure

10 sets of 5/5 with 60

Then, straight to the 60 for 3 x 8 belt squats

Pullaparts 3 x 30

BW 175.6
BF 13.5
W 5.6 (B)

Thursday Ruck

 

45 lb ruck

6 laps

3 miles

55 min ( slow day legs tired for some reason)

BW 176.8

BF13.8

195 x 5 x 1, 200 x 5 x 1, 24 kg swings, band pushdowns, band curls

 This went great!  Very  consistent across the board and it felt natural to do.

Rack the bar high, bring the elbows up, hip in front of the bar, unrack with hips in front, lock the knees without shifting back and push the bar BACK to the X.

Surprisingly strong

then 200 for another 5 set of 1

Weighed the change plates. One 35 was 36 lbs and the other was right on the money 35

The 25's were 24.6 for one and 25.4 for the other.

SO all my 220 presses were actually 221! lol, the 5's and 10's were exact. very surprisingly

24 kg swings

5 x 8/8

band pushdowns 3 x 20-12 red and blacl

ss with band curls red 3 x 12.

db curls were bothering right wrist ,even 15s

BW 176.4

BF 14.9

205, 215, 220 x 1, 205 x 4 x 1, wt pushups ,laterals, db curls

 I was beginning to wonder if I would ever press this again. A great day. Everything worked, right from the start.

I could have gone up and given 225 a push but I wanted to leave not missing anything! SO TIRED of missing reps I need to leave on a win. And I did. Timing was solid and not hard to do

VERY VERY VERY happy

CUES

HIP

KNEES

PUSH TO X    

Cues expanded:

 Hips in front and elbows up on set up

Unrack with hips in front

Lock knees then immediately

Push bar BACK to the X

pushing back, even though it actually doesn't happen seems to force my hips forwards without trying and keeps my eye gaze better on the X

Great day

135 x 1
155 x 1
175 x 1 fast
195 x 1

205 x 1, a bit out in front

215 x 1 VERY strong, right under the bar

an even stronger 220 ( 25th time)

then a solid 205 downset then a MISS out in front on set two then three solid ones

I will soon have to go from 205 right to 220 and then to 225 but for now a few weeks of repeating todays workout

WT pushups
BW x 10
53 x 10  x 3

Laterals 3 x 10 with 15

Db curls 3 x 10 with 15

BW 175.6
BF 14.1

Sunday ruck

 

 Really solid day, Perfect weather and legs and back felt fine, although it got off to a slow start as legs were heavy from Saturdays work

loosened up around lap four then all was good

45 lb ruck

9 laps

1:30 ( lots of dog interruptions )

4.5 miles 

BW 176.0
BF 14.0

48 kg One Arm Swings 12 x 5/5, 48 kg belt squats 3 x 10, pullaparts

 A really solid one. Good height and power output from the beginning and able to maintain it pretty  much all the way  through..

Went back to my squat/quad dominant swing style ( really kept toes gripped throughout ) and all was fine. A light feeling of pulling in my right radialbrachialis so I taped it be sure but focusing on keeping the arm glued better and fully warming up helped.

No issues now. 

48 kg One arms 12 x 5/5

then right to belt squats
3 x 10 strong and balanced

Pullaparts 3 x 30 sliced angles

BW 176.4
BF 13.8
W 57.4  (bath)

Fast Walk

 Really good one. Cool breeze, over cast and threatening rain. Perfect

Was really fast too right from the start. Was planning on doing four laps and six was no problem

Fast walk

6 laps

3 miles

46 min

3.9 mph ave

BW 176.4
BF 13.8 !

195 x 5 x 1, 200 x 5 x 1 , 20 kg swings 5 x 8/8, band pushdowns , db curls

 This went well, thank g-d. I really needed it. Strained my  right lower ab from having my  head back too far on the presses monday  and wasn't sure what would happen. Did the release work and by  training time it was ok

Definitely was not into super arching and prior to walking in the gym had no idea what technique I was going to do except wrap my thumbs

Ended up really  well. the key  cues were

1) set up in front of the bar  on unracking ( don't tilt torso forward)

2) lock knees

3 ) press to X

that's it.worked pretty well. too me awhile to get the timing but after realizing I had to lock the knees and then press to  X immediately  the timing got better

then 200 x 1 x 5

this felt very natural

then 20 kg swings  5 x 8/8 ( wasn't sure this wouldn't hurt my abs)

then 
Band pushdowns ( purple and red ) 
3 x 20-12
Supinated db curls
3 x 10 with 15's ( used palm up the whole time, wide carry angle position) felt great

BW 175.6
BF 14.6

215 x 1 x 3, 205 x 1 x 4, laterals rear delts and curls

 This sucked. The head back technique didnt work well, big surprise. This is the most frustrated I've ever been with this move. Cannot seem to find the leverage and it's making me crazy

Press
135 x 2 Paused
155 x 1
175 x 1
195 x 1 ( no problem up to here but rarely is there

then 205 x 1 meh

215 x 1 same, eh. decided to stay  here and practice. just got worse. made three very slow reps then missed two

then 205 down set MISSED! pushing with hands first and bar went out in front! again. changed shoes, dropped down to 185 made it easy by leading with hips then hands but too many fucking moving parts
then back up to 205 for four more single.

again, meh. 

not happy

just holding head back made balance much harder. 

not sure what I'm going to do next

laterals
rear delts
db curls 20 lbs

BW 174.4
BF 14.1

Sunday Ruck

 

Decent one. Really perfect weather and not too beat up from swing training or New Years eve.

9 laps

1:25 min

about 9 min per 1/2 mile pace

45 lb rucker

BW 175.2

BF 14.5