205 x 1 x 5, 190 x 1 x 5, 20 kg swings, pushdowns

 Fantastic session! everything went great. only missed one rep ( set 4/5 at 205) when I didn't keep my elbows high enough  after unracking and the bar went forward

Key Takeaways:

1) Elbows up on unracking and keep them up

2) Lock knees

3) Drive bar back ( only possible if elbows are up)

175 x 1

195 x 1

205 x 1 x 5

then 190 x 5 x 5 all perfect

except for this one where I tilted torso forward on lift off and bar went forward

 then 20 kg swings 5 x 8/8

pushdowns

174.4

13.7

Back to shit, reboot, 205 x 1x 6, 215 x 1 x 2 laterals rear delts

 started off fine

135 -195 no problem

set up in arch, unrack and drive bar back. false grip. kept losing balance backwards at 205

205 x 1 x 2 off balance

205 x miss x THREE

back to 135, 180 then 205 x 1 x 3 (  not including a miss here too)

then 215 x 1 x 2 ( not including another miss out in front) ugly  but handled at least

then three more sets at 205

this technique was high rack, full grip, look up and unrack PRESS THE BAR

definitely letting myself get a little drop and pop but it works 

KEYS

ELBOWS UP

LOCK KNEES ON UNRACK

DRIVE BAR BACK

then laterals and rear delts

beat up

173.6

13.9

can't wait for Wednesday already hope I'm not too sore

Sunday Ruck fast

 This was a good one. Didn't feel bad this morning but wouldn't say good, either. But man I was right into it from the start and the legs were just loose and fast right from the get

No complaints

Didn't hurt that it was about 70 deg the whole time

45 lb ruck

9 laps

1 :20

minimal stops, one shot dog convo lol with the Huskys 

Really low perceived exertion, in the flow

10, 360 steps

top speed 3.6

173.6

14.5

48 kg one arm swings 20 x 5, 32 kg goblet squat, pullaparts

 Wasn't sure how I would like this but I really do. Only having to do 5 reps each set really changes things mentally and physically. First off it is easy cardio wise. the  second set of five in the old protocol made the hardest part having enough wind  to keep the power up

This was not a problem. I was worried double the sets would catch up  with me but it didn't happen. Actually like this a lot. 6 reps per arm would bring us back to 120 reps as before but I'm not sure its necessary. Probably try it though as it takes at least 2 reps to get the bell height  where I want it but this was a solid day

then 24, 28 and 32 kg goblets for 3's 2 sets). heavier than expected but liked them. Plus I need the bicep work now I think

173.6

14.2

finished with 3 x 30 angled pullaparts

Thursday HOT ruck

Hottest day yet

12 noon

88 degrees

high humidity no breeze/clouds

45 lbs

6 laps

3 miles

54 min total

first five laps were solid then I started to fall apart mentally a bit on the last one.

Heat was really accumulating

visualized not just the ice shower but a tub of ice! lol. it helped

172.8

13.7

Low bar press

 Decided to give this a go and it went very very well for a first try

The last time I tried this I didn't know  how to initiate the press; to pull the trigger with my  hips far in front. I was trying to hip drive to start it but there was nowhere to  go

Today after I set the arch the trigger was pushing the bar back.

Have to get my elbows up a bit more next time to really send the bar back

If they are just under me the bar goes forward more than I want it too

Low Bar Press

1) Low rack setup/ false grip

2) Crawl under bar, hips in front. Slowly

3) Elbows up

4) Lock knees , pushup on bar to unrack

5) Push bar BACK to start

155 x 1

175 x 1 x 2

185 x 1  x 2

195 x 1 x 2

200 x 1 x 2

205 x 1 ( elbows too low  bar forward a bit)

190 x 1 x 3

20 kg swings 5 x 8/8

false grip band pushdowns 3 x 15

173.8

14.1

Shit workout. Again

 Well it didn't work. Weight down, super stressed, adductor strain from pistols ( minor but didn't help leg stability),pushing back didnt work. 

Not sure what's next

195 x Miss !!!
195 x 1
205 x 1 slow
215 x 3/4 ack
225 x miss wanted to try
215 x miss

205 x 1 x 4 made em but meh

Wednesday  going back to low bar press. set the arch THEN try to push from the arms. Last time I couldnt' "pull the trigger" as I was trying to drive from hips. we'll see

44 kg One arm swings, Pistols for 10 year TKR anniversary, pullaparts

 Pretty strong workout  all around. Height and power on the 44 was as good as it's ever been but man is it hard! Maintaining that standing plank and really  working to max out bell height and acceleration makes it SO much tougher than just letting the bell go where it wants to

But, hey, that's the point right?

Left leg's VMO is too small compared to right side, which is not surprising considering how little attention I've given it lately so on todays 10 year anniversary I decided to do a little pistol practice

Ten reps for ten years.
Not sure if this is the best approach for the VMO but it's a start

pullaparts 3 x 30

173.0

14.7 no bath

Thursday hot ruck

 Another solid one I didn't want to do. But the legs showed up early and it was fast as well

Mid 80's no cloud cover and just the slightest breeze

45 lb ruck

6 laps

3 miles

51 min!

17:40 min miles

3.6 MPH ave

205 x 1 x 6, 195 x 1 x 3, swings, pushdowns

Everything went great. Changed the technique to "push the bar back" at the start and it worked perfectly.

goes against every tenet of powerlifting ( the athlete moves around the bar, which has to move only vertically against gravity) but it worked!

Rack bar high on neck

Spot the X on liftoff

Push the bar back over my head

If I do this the hips tend to move forward to counterbalance my bar and it happens automatically

We'll see Monday but I know this is right, even if I can't do it yet

155 x 1
175 x 1
195 x 1

 

then 6 sets with 205 ( missed the second one out if front) but the rest went great. 5th  one was a BIT forward so I took a sixth

then 195 for three sets

20 kg swings 5 x 8/8

light pushdowns 20, 20 15

173.6

13.0

215 x 1 x 2 ,220 miss, reboot

 Out in front out in front out in front

Another  technique that didn't work 

Started off with flatter shoe to get my knee lock in and I did and it still didn't work.

Holding the bar while initiating with hip did  not work.again

So fucking frustrating!

Up and down again and ended up initiating by pushing the bar back. seems the most natural but who knows

175 x 1
195 x 1 in front
205 x 1 in front
205 x miss!
180 x 1 so so
205 x 1 ugly
215 x 1 in front
215 x 1 better but not right
220 x miss
205 x miss x 2!!!!
180 x  1
190 x 1
200 x 1 ( pushing bar back. best all day)

laterals

rear delts

pushdowns

174.2

13.5

Sunday Ruck

 Strong one. Hot but solid

45 lb ruck

9 laps

1:19 min!

3.6 mph ave speed

legs and lungs felt good

BW 173.4

BF 13.4

40 kg one arm swings 20 x 5/5, 40 kb belt squat 3 x 10, pullaparts

 Feeling pretty  much back to normal again after the adrenal dump of the last month. Didn't expect to feel this strong but it is nice.

Felt strong, wind was good, pace was fast with no problems, power and bell speed all more than decent. Was thinking 16 sets but felt fine then so I finished

Good sleep is everything

172.8

13.7 no bath

Hot ruck

 Probably the hottest ruck of the summer. Not so much in temp but zero air flow no cloud cover. All I could think of was the cold shower I was getting at the end

Bad night's sleep the night before so I was running on E but it still was pretty  decent overall

Heat mind still strong. Self talk was "embrace the heat, let it in" 

worked well

45 lb ruck

6 laps

54 min

173.4

14.0

175 x 1 x 3, 185 x 1 x 4, 190 x 1 x 3, 195 x 1 x 3, 20 kg swings, pushdowns

 Found the slot today! Very happy. The ideas were right just have to refine them

Locking out the knees and finding the start balance point is right. Flexing the quads makes it all much easier than just trying to keep the legs straight. Much less balance issues too

Driving the hips first after locking out is right too.

So it's

1) Spot the X

2) Push up and flex legs

3) Drive hips to start

4) Stay on X

all the reps today started with the bar 2+ inches off the pins and NOT dropping down to start. With the legs flexed I can push the hips forward to start without bending knees and lowering the bar

185 x 1 ( just straightening knees here not flexing quads yet

190 x 1 x 3 sets starting to flex knees here and it launches!

then 195 x 1 x 4 I did an extra set because the last one I started with my hips too far in front ( just a tad) and didn't get enough forward drive out of the hips. the bar moved forward! this last one I made the correction ( hips stacked under bar and knees locked out) and what a difference in leverage and lockout speed at the top

 20 kg swings 5 x 8/8  

really focused on flexing quads at top of each rep

pushdowns 

20,20, 15

173.4

13.7

More  hopeful than ever that this is right and will transfer to big weights

220 x miss, 217.5 x miss, 205 x 1x 4, laterals rear delts and heavy pushdowns

 Didn't expect much and I didn't get much lol

Just out of phase from the get go, surprised I almost got 220 at 173

Cannot keep my knees locked hip at all in front and when I hip drive  my eyes follow the bar and pull it forward

Last sets were better when I set up straight, BUT WITH EYES GLUED ON THE X, drove from there and STAYED FOCUSED ON THE X NOT THE BAR as I pressed

I think I've been trying to stay on the X and PRESS to the X which brings my chin in, and the bar forward instead of locking in on the X and letting the bar press its groove

these were the last three sets after my205 down sets. the position seems much  better

workout

155 x 1

175 x 1

195 x 1 ( slow)
205 x 1 ok

215 x X out in front

220 x 7/8

then 217.5 miss at the  top

laterals

rear delts

 heavy  band pushdowns

172.0

14.3

Sunday Ruck

 Not bad considering all the stress

45 lb ruck

8 laps

4 miles

9530  steps

1:30

actually hit 4 MPH for a brief bit

6:30 am start

172.4

14.3

Leg surprisingly sore from yesterday

32 kg one arm swings 10 x 8/8, 32 kg belt squats 3 x 10, pullaparts 3 x 30

 

This went well all things considered. Harder than expected even at only 8 reps per arm instead of 10s

Just showed me how out of rep shape I am. good bell height and power tho. fast rest/ sets

Legs were feeling this from the deeper depth/stretch. another good one

BW 172.4
BF 13.0 ( bath)

165 x 2 x 6, 170 x 1 175 x 1

 Lessee.. Monday after workout right shoulder AC joint sublxed and couldn't really move my arm OR find  a comfortable resting place (  brachial nerve impinged) so NO sleep Monday

Work 7 clients tuesday then Ronin has a seizure at night and we spent 5 hours at the vet er

Not sure what's going on with  him either

Slept well tho last night and shoulder feels normal again

Woke up at a huge 172. One meal yesterday

 Could  not afford a repeat of Monday night so went light  and focused on locking my  knees at the start.

IF MY KNEES BEND AT THE START THE BAR ALWAYS GO FORWARD.IF MY KNEES BEND AT THE START MY HIPS CAN'T WORK TO START THE LIFT

Today actually good. Wasn't sure 135 would go at first

165 x1 x 6

then 170 x 1 and 175 x 1 even at these lower weight I could see the knee bend creep in

20 kg swings 5 x 5/5

THESE bothered my shoulder more than presses. But it felt better at the end when I got my right lat to fire

chicken wing band rotations 3 x 15 ea

172.

14.7