175 x 3 x 4, 185 x 2 x 4, laterals pushdowns pullaparts

 This  went great. every  rep was fast but I figured out some even more important details

Yes, the elbows have to be "up" but why? the more in front of the bar they are the more my T spine extends! As I lift the elbows the chest lifts too. ( what's really happening is that the upper arm is moving and the T spine mimics that angle

BUT BUT BUT I HAVE to keep that angle when I unrack it! IF I unrack with knees and or hips and elbows drop it's sub optimal

One the lifts where I hold the angle on unracking everything is much more balanced

For example the first rep of this second set with 175 is perfect and the lockout is easier and in balance. the second rep I dont maintain enough pressure on the  bar and it sinks a bit and I fall back a bit also at the lockout to compensate. third rep is a blend of the two

and the first rep of the fourth  set with 175 is the best rep of all 12. I really unrack the bar with ARM PRESSURE INTO THE BAR AND COME STRAIGHT UP OFF THE PINS!
And elbows stay  up during the unracking and back arch doesn't change

Second rep is also perfect. third rep is good but elbows are just not quite high enough

on the first rep with 2nd set of 185 the ebows are ok but not optimal, just a tad low and bar goes up too much and not back enough. the bar path FOLLOWS THE ELBOW ANGLE at the start of the press/Second rep elbows are up more and rep is better

last set with 185 was solid. I focused on elbows up , lock knees, press to X as cues and it helped. I think I was getting a bit tired here and wasn't focused enough on maintaining upwards pressure on the bar as I unracked it

More practice but this technique is solid!

Starting press with bar as high as possible off the pins is key  too

laterals
pushdowns
pullaparts

BW 175.6
BF 14.4

Sunday Ruck

 

Another really good one. Took it easy on purpose and just let the lap times fall where they  may. Still came up good

Almost all of the 9 laps were 8:30 or below and the last two laps( one mile) was 16:39 so 8:20 per lap

I'll take it

45 lb ruck

9 laps

4.5  miles

1:23  min

BW 175.4
BF 14.9

44 kg One Arm Swings 16 x 5/5, 44 kg belt squats 3 x 10, pullaparts

 Another good one. Power and height were excellent and probably the best ever with the 44. And, right out the shoot as well, which is very rare. body parts are feeling good for a change too, which is very nice

44 kg One arm swings 16 x 5/5

It still is a shit ton of sets though. And this really trying to max out the  standing plank every rep of every set is freaking exhausting!

Belt squats felt good as well, although I learned my lesson from last week and only did sets of ten. It was fine

Pullaparts 3 x 30 angled

BW 175.4
BF 13.5 bath
W 57.7

175 x 3 x 4 , 185 x 2 x 4, 205 x 1 x 2, 24 kg swings 5 x 7/7, band pushdowns

 This went great! I duplicated the Feb 21 workout, one week  before perhaps the best two plate press I've done. And used the same form and everything went so easily

The NUMBER ONE key is ELBOWS  UP in the unracking. Everything else flows from there. Or doesn't. They have to be up and STAY UP as I start the press or else the bar goes up and forward.

I also have to keep UPWARD PRESSURE on the bar before the start as well. This loads the shoulders and arms as well as gives me a higher starting point.

Then I have to PRESS TO THE X and NOT lose sight of it and initiate from the shoulders and arms NOT THE HIPS ( as I have been doing)

I didn't really focus on the legs, the hips seemed to move under the bar as I pressed to the X up and back over my face

Also used the wrapped thumb as I did last year. helps the shoulders work and less chance of pushing forwards

My cues were

1) ELBOWS  UP

2) PUSHUP INTO BAR, LOCK KNEES

3) PRESS TO X, STAY ON X

135 x 3
155 x 2
175 x 3 ( dead stops) x 4 sets

they all went great

then onto 185 x 2 ( dead stops) x 4 also

then right to 205 ( the biggest jump I've ever taken in this and it went well

First set I lost sight of the X and it drifted forward but I still made it then I stayed  on the X and it was sweet!

Monday I have to take the bigger jump
135 x 3
155 x 3
175 x 1
185 x 1
205 x 1
225 x 1!

24 kg swings

5 x 7/7

band pushdowns 3 x 12

BW 176.0
BF 14.5

ELBOWS UP ELBOWS UP ELBOWS UP!

205, 215 misses, 210, 205 x 1 x 5, pushdowns laterals

 This went to shit fast. Woke up with lateral knee pain on my TKR knee and that's not fun. Not bad but anything on that side freaks me out. Pretty sure it's from my anterior tibs getting over worked the last two fast rucks but again, I don't like it

So that didnt help my nervous system and everything didn't work

up to  195 was good as usual but my  elbows were dropping as I let my shoulders go back as pushed my hips forward and everything went out in front

Alternated with false and thumb grip and both were shit as my elbows were the issue

ack.

then went down to 205 and this was it

then figured out it was the elbow and actually made 210. slow but decent

then a few more sets at 179 then back up to 205 for a few

I was wiped so just did pushdowns and side raises ( 20 lbs )

BW 175.6
BF 14.5

Sunday Ruck FAST

 This went very well. Start a little stiff and heavy legged from the high rep squats but even the first lap was decently fast. then it got better

Cold crisp day again always helps

lap 1  8:30 

lap 2 8:15

lap 3 8:05

lap 4 8:01

lap 5 7:44

lap 6 7:23 !!

really poured it on on the last lap but still. haven't done a lap this fast in years

lungs are finally getting back in shape!

40 kg One Arm Swings 20 x 5/5, 40 kg belt squats 3 x 15, pullaparts

 Wow, really really strong workout all the way through. Hard, for sure, but strong and powerful from the warmups and the first set. Nothing  hurt, was tight or at issue. Even my wrists and forearms felt fine The best height and bell speed with this bell ever as well as from set one to twenty.

Was really able to hold the standing plank at the top and let the bell float. Really good day

Then 3 x 15 with 40 kg belt squat which is the most reps I've done with this. Not quite deep enough to touch but decent depth nonetheless 

Then 3 x 30 pullaparts

All good

BW 175.6
BF 13.5 Bath
W 57.6

Thursday ruck

A very  solid 6 lap, 3 mile ruck with some fast lap times

Lap one 8:20sec or so

Lap two  8:15

Lap three 8:11

Lap four  8:05

Lap five 7:49

Lap six 7 :46

enough  time between laps to check leg asymmetry on phone which was 0

45 lbs

6 laps

53 min total time

BW 176.6
BF 14.1

205 x 1 x 6 sets, 24 kg squats, pushdowns

 This went very well. Was pretty stiff and sore from Monday( right oblique, SI!) for no good reason although  bicep tendon (L ) seems to be back in place now. I think the oblique thing is actually from pressing now with even weights. I haven't had to press symmetrically  forever and now that I am, things that haven't had to work this hard, are

It'll even out fast I feel and is no real problem.

Cold again in the garage too and no time for bath so it was slow start

Cues

Elbows UP

Hips forward and SPOT X 

Fall back and press to X

195 x 1 x 3

these went well then 205 x 1  x 6 ( Missed second out in front as I set up too far behind X)

then two down sets with 179 very  fast

all in all VERY  good. timing will just better but THIS is the technique.

24 kg swings  5 x 8/8

Band pushdowns 3 x 12

BW 176.6
BF 14.4

2015,215, 225 miss 205x 1 x 5 New York plates maiden voyage

 It was a great session. The technique worked great I felt decent going in, left biceps tendon was NOT talking to me. I figured out some more refinements already on this technique and the York plates and the weight combinations worked well! Best press day in forever, despite the miss

The Cues I was working off

1) Elbows up

2) Hips forward

3) Fall back and press to X

What I figured out after 

1) Elbows up

2) Hip forward AND spot the X!

3) Fall back then press

When I push the hips forward I have to ALLOW the shoulders to go back, to create the bow. On all the harder reps I didn't let myself arch enough and part of that is just not spotting X early enough.

Then I have to fall back and press pretty close together on 225; the first one was good on the second miss I pressed first and that doesn't work at all

195, 205 ( first one ) and 215

I missed the first attempt 215 by falling back too much and losing balance. this is the second attempt and compensation
then 225 and a second miss

then five singles with 205 and all were decent. the last two is when I figured out to spot the X as I set up and the line was better and the rep faster

then wt pushups
3 x 10 with 53

side raises and rear delts 3 x 8/8 with 20s

BW 175.4

BF 14.2

Sunday Ruck

 Very strong and fast one.  Pretty quick right out the gate. Not great sleep the night before but energy in the tank and nothing hurt so that helps

First few laps were
8:20
8:17
8:15

then back to a bunch of 8:25 and 8:30's and finished up with 8th lap = 7:49

9th lap =7:33 right around 15 min MILE time. Not that hard either. Legs felt loose and fast and lungs were open

45 lb ruck

9 laps

4.5 miles

BW 175.6
BF  14.4

60 kg one arm swings 10 x 5/5, 60 kg belt squats 3 x 8, pullaparts

 Strong strong day. Pretty  much best bell height ever with this weight but more importantly it felt strong and SAFE, not imbalanced or worrisome at all.
Even the transfers were solid

Really focused on staying locked in at the top plank position and letting the bell float just that extra second or so and it makes a big difference on  bell height

60 kg x 10 x  5/5

then belt squats 3 x 8 with 60 kg also

these felt square and balanced too. and strong. should have done 10 rep sets. next time

pullaparts 3 x 30

BW 174.8
BF 13.7
W 57.4  Bath

Thursday ruck

 

Another good one. Hotter than usual but still not bad at all. Started off pretty  fast too,  8:30 first lap, then down to 8:20 then 8:15 or so then around 8:20's for the next two and a 7:49 last lap. Very very good

45 lbs

6 laps

3 miles

51 min or so

30 sec break after each lap to check gait and stride symmetry and reload. Kind of like Max Vo2 rucking

BW 175.2
BF 14.9

184 x 1 x 5, 194 x 1 x 5, 20 kg swings band pushdowns and curls

Everything 'fell' into place today, pun intended, once I figured out halfway through the second set of 5 sets than if after I set my hips ( correct cue) I try to fall back and push at the same time the bar, at best, goes up slightly in front. It does not slide into the slot

I also realized I have to let my shoulders drop AS I'm setting my hips forward otherwise I'm too vertical

Then it's fall back and THEN push. I actually think it's best if I don't think press, it'll happen on it's own. Still have to stay on the X 

Elbows up on setup is vital

SO:

1) elbows up

2) hips forward 

3) FALL back

4) press to X

I literally have to fall back without pressing into the bar at all then I'm in position to drive

It's VERY much like my bench press technique of not pushing the bar up to start but pushing BACK into the bench. A key WSB technique and worked perfectly  for me

184 x 1 x 5

 the 20 kg swings 5 x 8/8

bicep tendon back in place. all good to go

band pushdowns curls 3 x 12

BW 174.8
BF 14.9

205 x 1, 220 x X x 2, 205 x 1 x 5wt pushups laterals hammer curls

 Was pretty  good. Warmups felt solid so I went with plan A to jump from 205 to 220. Did so and missed. First one was very close, just rushed it a little,second attempt was shite and third was ok

third attempt

195 205 warmups were good. Normal elbows up rack then slide hips fwd til I lay back then press

then 5 sets of 1 with  205 Missed the 5th set so I had to take a 6th, strong groove all things considered

Weighted pushups to 53 lb x 3 x 10

laterals and hammers 3 x10 with 20s

BW 175.6
BF 14.3

Ruck in the rain

 

Not too much but colder than last time. Lost power at 6 am and I didn't think I was even going.. No stretchout at all. Just ruck the ruck and out.

Haven't done that, in, well, never lol. but I didn't die

Have to  be honest, I am totally loving this GoRuck Rucker and plate system.It just fits so damn well. I can concentrate on walking as fast and well as I can and not adjusting the pack

45 lbs

9 laps

4.5 miles

first laps were 8:30 then 8:20, then 8:11 than maintained that. Total time was about an hour 20 min which is fast.

Last lap at 7:41  not bad at all

didn't weigh in either

48 kg One Arm Swings 12 x 5/5, 48 kg belt squat 3 x 8, pullaparts

 The best swing workout in a month. Slept well to start it off and all body parts were systems go, nothing complaining,

Technique felt great and height as best ever, I think with the 48, Could really keep my legs locked in the standing plank

Pretty happy with the session

48 kg One Arms
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 5/5 x 12

48 kg belt squat
3 x 8

Light miniband pullaparts 3 x 30

BW 174.4
BF 13.3 B
W 57.7

Thursday ruck

 Had to skip sundays ruck as my right hip was wonky but todays walk was excellent. Didn't feel fast but the watch told a different story

Start out at 8:30 for the first lap and stayed right around there

49:41 for all 6 laps 3 miles

Very happy. Felt good and hip was back in place

 45 lbs

6 laps

3 miles

49:41

New cues

 

ELBOWS UP

LOCK KNEES

HIP DRIVE LAYBACK PRESS

195 x 1x 8,205 x 1 x 2, 225 holds, 24 kg swings, pushdowns band curls

 Interesting, Remembered to do the right technique and of course, had a few adjustments

First went back to oly shoes. Felt solid. then went back, after about 3 sets of the bar still going out in front( elbows flaring) to the false grip. worked well

SO, bascially ALL  the way back to the original technique of load the bow but locking the knees first which seems to keep them locked better.

Back to the future

175 x 1 x 2
185 x 1 x 2

then 195 x 1 x 8 ( two outright  misses I didnt count)

then 205 x 1  x 2

Felt pretty good. t

Elbows HAVE to be UP

Knees have to lock first

Then drive hips forward and lean back as I press up and back, keeping knees locked

Create a really tight BOW with locked knees
225 x 5 sec hold x 2

Have to get used to 225 on my body

I've done 225( two plates) at age 64 and 65 now I have to do it as soon as possible after I turn 66. Enogh fucking around now

24 kg swings 5 x 8/8

band pushdowns /curls 3 x 12 ea

BW 175.2
BF 15.3