195 x 1 x 5,205 x 1 x 3, 190 x 1 x 2 20 kg kb press 4 x 5, 20 kg transfers 4 x 16

 Well this went better than expected. Using my deadlift/sundance kid "can I move" analogy it worked well

In retrospect it seems I'm doing an 1) unrack and lock 2) load the bow and go technique.

Just feeling it out and I have to be careful about now laying back too fast nor too loose but all reps went the same

the presses felt great next week x 5x5 then the week after than 24 kg for 5 x 3

the  transfers felt great too easier than more one arm swings and actually, dare I say it? fun lol

No Joy, 225 x miss again. reboot. again

 Can't say I did anything that I wasn't trying to do an it didn't work at all. Not at all. I can't believe the same technique that produced the best two plate press of my life has turned to shit. Again

Unreal.

I ditched all the videos except for this very last set at 180 trying to figure something out

Same technique Lock, Load Layback press

195 x 1 eh
205 x 1  better but not fast
225 x MISS about the same height as last time. above head, in the groove BUT nowhere near enough speed
225 x miss not even close
215 x MISS WHAT?
205 x MISS FUCK
180 x 1 x2 drop and pop. meh, desperate now
180 x 1 just lay back and press
200 x 1 ok
205 x 1 pretty tired now but seems natural. but I've been here before
180 x 1 x 4 ( last set shown)

laterals 3 x 8
rear delts 3 x8
floor pushups  3 x 20

BW 175.4 perfect but no joy

Cold ruck

 Good one. Very cold, 40 deg at start. Still shorts and t shirt. Not sweating at end but definitely not cold anymore either lol. Perfect

New GoRuck MacV2 boots are perfect. The bigger outsole definitely has better shock absorption but the boot weighs the same? How'd they do that? But I love em. 

45 lb ruck

9 laps

10,000 steps

4.5 miles

good per lap speed but must have talked too long to the huskies because total time was 1:35 for the 9 laps

got off to a fast start and hit 3.6 mph on some laps but, slow overall

Still felt really good overall

174.4

14.4

32 kg swings 20 x10, 36 kg belt squat 3 x 10, pullaparts

 Never have done this workout before it felt really good. Definitely on the slight edge of anaerobic and some lactic acid but not enough to impare at all

20 was literally the perfect number of sets as I could tell another set ( at that pace) would have started diminishing power output.
10 reps per arm were no problem

then onto 36 kb  squats ( 32 would have made me go too deep, lol) were ok but not easy after all those reps in my legs

pullaparts 3 x 30

174.4

13.5  bath and shave

Thursday ruck

 Hard one. Just mentally tough. Hot too and wasn't expecting it

45 lb ruck

5 laps

2.5 miles

50 min 

just got it done.. just work

195 x 1 x 10, double 20 kg kb press x 3 x 5, 20 kg swings 4 x 8/8

 This went great, 10 out of 11 perfect presses (  90% anyway). Took me 3 or so sets to warmup but then smooth sailing

1) LOCK THE LEGS

2) LOAD THE BOW

3) LAYBACK AND PRESS TO X

LOCK
LOAD
LAYBACK

sets 2,4,6,8.9.10 10 was best

then onto double kb press which I really liked, just similar enough to my main move but just different enough too

Felt very comfortable and natural. I will just do wt pushups on Mondays and these on Wed

Since I only have up to double 24s I will build to that and then do 5x5 with double 24's and only 8 sets of singles with 195

This will take a bit to get to.

This will definitely help strengthen static strength in the arch and legs which I really need

20 kg swings 4 x 8/8 tired now

175.0

13.5

Lock.Load.Layback 225 miss, 215 x 1 x 4 ( ties pr), laterals, rear delts, wt pushups

 It was a 'good' miss with two plates.  This was (again) the first time I've done this exact sequence/cueing so I didn't have down as well as I did at the end of the workout but it was a close one. Needed a more powerful start but chalk that up to not being confident with this sequence but this is it

Lock

Unrack the bar with my legs while looking up, hips directly under the bar.Solid arm/shoulder tension on the bar

Load

Load the bow. Keeping the legs lock lay back to load the front panel/bow with tension

Layback

Layback/press to the X to pull the trigger

It should have been 5 singles with 215 for an absolute PR but there was some glich  from the 225 miss

Then I made the next four. Not perfect lockouts but under the weight the whole time. which comes first

BW 175.4 at noon
BF 12.7 at noon post bath

Another fast ruck

This really surprised me. Very quick and strong right out the gate. Also very crisp and cool this morning which also helped

Legs and lungs good as well as able to maintain some hard work the whole time

45 lb ruck

4.5 miles

9 laps

1:25 

3.6 mph top speed 

Mental game strong

174.

14.3

48 kg One Arm Swings 20 x 5, 48 kg squats, 3 x 10, pullaparts

 Strong day, really  really like training like this, high sets and low reps. feels so strong and focused.

Plus much safer

48 kg belt squats 3 x 10

pullaparts 3 x 30

174.

12.7 ( bath )

Thursday fast ruck

 

Just as I was moaning about being so slow for so long I have a fast one. Fast easy and strong! On a Thursday no less. Didn't hurt at all that it was finally cool and overcast

45 lbs

6 laps

3 miles

54 min

3.5-6 mph  ave

173.8

15.1

Bought a new pair of MacV2 ( second gen) with a bigger heel/outsole. Really hate rucking in the black ones, what can I say? Of course, I waited til rainy season started but we'll see

The black ones' get filthy on the regular

195 x 1 x11, 205 x 1, 20 kg swings 5 x 8/8 , pushups 3 x 27

 I was pushing my hips too far forward at the start I found out.If I keep them there it doesnt let me hinge back from the belt, even if I try.

After set six I figured it out and the rest of the sets were much faster and better lines. finished with a strong 205

174.4

14.3

225 x X x 3, 205 x 1 x 5, laterals, rear delts 53 lb wt pushups

 Better than last week ( was in a decent groove) but just not right; barbell went slightly forward.
Flat out missed 215 in warmups but jumped anyway

Third attempt

It was the best one because it seems I wasn't laying back to initiate after the first one ( which I did right ,and ok) but pushing on the bar first

I'm so far back already it was hard to fall back more but I need to

I also noticed my elbows are vertical and this probably isnt helping

SO

1) Set the arch

2) Elbows  up and spot  the X

3) Lay back as far as possible

4) FALL back and then press to X

last set of 205 which were all out of groove

174.4

14.3 4 am

Sunday Ruck

 Strong one!

45 lbs

9 laps

1:25 min

4.5 miles

10,000 steps

3.4 top speed

leg and lungs solid

44 kg Swings 25 x 5, 44 kg belt squats 3 x 10, pullaparts

 This was strong. I really like this style of training, Fives are the perfect number lol. Except singles

Endurance felt strong this time than last but we were doing 6 reps last time

Same rest periods between sets : 1.6 min, Timed after the workout not during. We just went as we could strongly

Belt squats felt very strong today

173.2

13.5

Thursday Ruck

 Decent one

45 lbs

6 laps

55 min

3 miles

not cool but not hot

190 x 12 x 1 , 20 kg swings 5 x 8/8 floor pushups

 This went great. Really made sure to layback far on the first layback then realized that my glutes would automatically contract when I hit end range. I then tried to flex them when I thought I was at end range but it didn't work as well

if this works again and gives me a definitive marker as to how far to go back it will be a game changer. That's what happened monday, I didn't lay back enough and ended up too vertical

 then 20 kg swings 5 x 8/8

floor  pushups  27,25,25

174.4

13.3

225 miss twice 205 x 1 x 5

 This just sucked. Was completely  disconnected from my body  for some reason but have no excuse.the time change helped and I slept well and felt rested. wasn't sore and mentally  pretty  focused but basically drained from all the war and hate that's everywhere now

Just no clue what I did  wrong but it wasn't there. all the check points were made, just not the lifts. even the warmups were out in front

laterals rear delts and bodyweight  pushups

174.4

10.1 ( bath)

60.1

Sunday Ruck

 Strong one

45 lb ruck

9 laps

1:25 ( WITH three dog stops lol)

10 k + steps

173.0

14.3

legs felt surprisingly good after yesterday AXE style swings

AXE style training 40 kg swings 25 x 6,40 kg belt squat 3 x 10, pullaparts

 This felt great. Definitely had another 5 sets in me easy. Wasn't trying to go fast but it ended up at 1.6 min per set for just the two of us.

Very strong very comfortable with almost no dropoff in power at the end

belt squats felt good. trying to pause a bit more in the bottom and let the depth get better

172.6 !!

13.5 after a bath

57.6  need to hydrate

Thursday ruck

 Decent one. All the war news has me  pissed off so plenty of energy. Plus fall weather

45 lb ruck

6 laps

3 miles

55 min

173.6

14.3

190 x 1 x 12, 20 kg swings 5 x 8/8, floor pushups 3 x 25

 This  is just rolling right along. All the reps were damn near perfect save the first set when I lost the X when I pushed and lost it forward. SO it's KEY to stay  on the X at the start of the second layback

1) set the arch and find the X

2) lay back to max arch and stay on the X

3) lay back and press to the X

All very comfortable

Last thing to figure out is where to put the bar at the setup to ensure I spot the X at  exactly the same place each time. If I dont sometimes it's more forward and I get pulled forward

20 kg swings 5 x  8/8

floor pushups 3 x 25 

174.4

10.1 (  bath)

60.1