Sunday ruck

 Another steady but slow one. Not bad at all but no records set. legs still heavy

45lbs

9 laps

4.5 miles

1:30 min

lots of little shake out breaks and dog greetings lol

44 kg swings 25 x 5, 44 kg belt squats 3 x 10, pistols 3 x 4, pullaparts 3 x 30

 This was strong but not well focused as was up a lot last night with the dogs ( luna stayed over and no one really settled )

But things were strong just not as coordinated as I would have like

but 25 sets in 30 min strong

Pistols are FINALLY  getting back to feeling good

174.6

14.1 with bath

57.1 dehydrated

Thursday Ruck

 Decent one.  Legs feeling heavy and tired but lungs and head good

45 lbs

6 laps

3 miles

60 min

175.2

195 x 1 x 9 205 x 1 225 x CLOSE! 205 x 1 20kg swings 5 x 8/8, floor pushups 40, 30

 What a great day! Moved my grip and my stance back in. Concentrated on pushing UP on the bar un takeoff and then decided, during warmups, to pause before the fast start and it worked SO WELL. Gave me just enough time to really lock in

Didn't worry about elbows up, just pushing up strongly into the bar and holding pressure throughout. the only reps that stalled a bit is when I lost arm tension as I pressed.

Also  tried to press bar back as I started. That worked,

These were the fastest reps, by far, that I have done in ages.Maybe EVER!!

The first eight sets were SO fast I took 205 and it went great. Then hey, why not, I put two plates on the bar and gave it a great ride.Seriously thought I was going to finish it but I lost a little speed and my hips slid too far forward.

But for a second heavy day? I'll take it

Mondays plan is three sets at 195 then go to 205 then straight to 225!

176.4 at 12:30 lol!

215 x 1, 225 miss x 2, 205 x 1 x 5 , side and rear delts , floor pushups ( deep, paused) 3 x 9

 Didnt sleep well last night and that didn't help. 205 and 215 were strong ( but not fast) and sure enough I didn't have enough speed for the first try at 225 and the second attempt wasn't close. Nor 215 after that. But 205  for the down sets were decent

Slightly wider stance didn't  seem to help much although I don't think it hurt ? Elbows up is key as it tigher legs

I seem to get caught not laying back enough at the sticking point and lose my balance. But, over all all is good, a strong 215 is more than decent

174.4

Sunday Ruck

 Surprisingly strong today as well. Cardio is definitely better

Decently fast til the last 20 min when the dogs came out lol

45 lbs

9 laps

4.5 miles

10,038 steps

1:25 min

top speed 3.5 mph

40 kg swings 25 x 6, 40 kg belt squat 3 x 10, pistols 3 x 4 pullaparts 3 x 30

 Very strong day. Two weeks with no alcohol and can definitely feel a difference. Very surprising to say the least but I'll take it. Not really hard at all, just got in the habit

Swings were strong and good height; back to the older technique ( more hip dominant) more by accident by anything. It keeps my COM back more and seems safer on the lower back

174.4

13.0 ( bath)

Thursday hot ruck

 Windless, cloudless 78 degree ruck.. No problem, shockingly

Not fast as legs were tired from Wed but solid overall

45 lbs

6 laps

3 miles

55 min

174.6

195 x 1 x 11 , 20 kg swings 5 x 8/8, floor pushups 35, 25

  Not great sleep and a bit sore ( no aspirin for last three days) so all in all it was a strong day . Just definitely not 'fresh' 

Biggest takeaway: more focus on 'elbows up' right before unracking. If elbows are not up bar tends to go foward and I have to lay back more- more chance to get loose.

SO elbows up more. and widen stance JUST a little bit, as I have my grip
Also, lock legs hard  after the stand up too and get tighter, faster after the 'fast start' 

1) A little wider grip

2) A little wider stance

3) Elbows up!

4)  Lock!

5) Tight bounce to X

 

174.4

225 x SO CLOSE, 220 x 1 ( 34th) 205 x 1 x 5, laterals rear delts wt pushups

 This was GREAT! So close on the two plate and wanted to take it again. But I took 220 instead and came  up with one of my all time bests with 100kg!

But the most important thing is is that the technique is right AND I could do it. Just lost a little tightness with 225 or it would have gone! Next time and now I have some confidence in the technique; FAST START! Press to the X!

I also think the one finger wider grip is helping too. shoulders are ok with it so far

I also figured our after the 220 that I need to really keep the elbows up and in after I unrack the bar. that REALLY HELPED on ALL the 205 sets

 BW 174.4

Sunday ruck

 Strong and fast one! Legs were tired from all the fast volume on Sat but still overall speed not bad

45 lb ruck

9 laps

1:20 

4.5 miles

32 kg swings 20 x 5,( 28 min )32 kg belt squats 3x10 pistols 2 x 4, pullaparts 3 x 30

 This was hard. Strong but tough. HR between 130 and 150 the entire time. Every rep hardstyle with just about  a minute between sets for all three of us..  Happy I only have to do this once a month. Don't know what 'zone' it's in but it's hardzone to me lol

HR still up on squats  lol

174.4

13.1 

Heat ruck thursday

 Nice start to the heat season

80 degrees

no clouds

no breeze

45 lbs

6 laps

55 min

not that bad, in better heat shape than I thought I would be at this point

220 x 1 (33rd) 215 x 1 , 195 x 1 x 6 ( fast start technique!) 20 kg swings 4 x 8/8 pushups 40, 35

 FINALLY! A GOOD DAY!

Actually a great day. With the exception of a first miss with 220 every other  set went perfectly. The  fast start technique was awesome! Easy to use and with minimal moving parts and cues; Just spot the X stand up and think speed!

Opened my grip up one thumb with off the smooth and I think that helped too. Less elbow flare I feel like I can also attack this too

175 x 1
195 x 1
205 x 1
215 x 1 (  strong and fast!)
220 x miss
220 x 1( 33rd time) lockout not great but countable!
195 x 1 x 6

BW 174.8

205 x 1,215 x 1 warmup 2022

 

Another good fast start technique workout

https://rifsblog.blogspot.com/2023/05/225-x-miss-soo-close-x-2-220-x-129th215.html 

https://rifsblog.blogspot.com/2022/03/225-lb-press-at-65-years.html

Fast Start example

 One of my best two plate efforts

the week before same technique
https://rifsblog.blogspot.com/2023/07/215-x-1-x-8-pr-laterals-rear-delts.html

Total shit. Didn't work 220 miss and all over the place

 Fuck,

Didn't work at all. No speed off the chest, elbows flared, missed all the lockouts, Definitely not  the answer

195 x X

195 x 1

205 x 1 shitty lockout
210 x 1 same

220 x 3/4

205 x 3/4 x 3

180 x 1 x 2 Just thought " fast start"

190 x 1 fast start not bad

200 x 1 same

Will go heavy again Wednesday with this

laterals

rear delts

174.8

Strong Sunday ruck

 This came out of nowhere. Especially considering rough night sleep. very strong, super fast and no issues

45 lb ruck

9 laps

1:20 min!

4.5 miles

legs felt light loose and strong

48 kg swings 20 x 5 , 48 kg belt squats 3 x 10, pistols 3 x 3, pullaparts 3x 30

 Surprisingly strong today! Started out using the same leg  dominant swing style but quickly realized with the 48 it wasn't going to work. Worked fine with 44 but the Beast is a different animal it seems

So back to sitting back more and bell height was super good

 then belt squats were strong too

174.8

Thursday Ruck

 Only got 4 laps, two miles in before it started raining hard. Called it a day

Decent ruck but distracted

45 lbs

4 laps

2 miles

40 miles

175.2

Lock in. Lay back to X. Press

 

185 x 1 x 5, 190 x 1 x 6, swing vo2 20 kg 29 sets of 8 15:15,floor pushups 40 , 35

 Was going to swing first but glenn's back was tweaked so I press first and it went. Main issue was general tightness so it took me forever to get loose enough to do a good layback but the last 4-5 sets of 190 were spot on

Set up was basic: wrapped thumb, elbows up, stand up spot X, lock knees, layback and press to X. if I lay back correctly my  hips shift forward and I'm in a good pressing position.. If I don't get back enough  the bar goes forward

 swing vo2  was tough  as expected but doable. Hard to breath and count sets though. I could have done a few more sets but HR was 155 or so and it was steady. Not sure I'll do this though as I don't think glenn can and it was mainly for him. doing HS breathing makes it much harder but gets the HR up faster and higher and that's the goal

Have to really monitor fatigue on the later sets I can see where it would be easy to get tweaked

205,215,210, 205 x 4, laterals rear delts BW pushups

 This went ok despite not really having a plan, Decided to wrap the thumbs, put the bar in a higher position, focus on locking the knees and pressing to the X

It went ok but missed  a bunch of reps before making them! crazy

But all in all it went well

 195 x 1 solid

205  x miss ( too vertical)

205 x 1 ( layed back more)

215  x miss

215 x make decent lockout too

205 x miss forward

205 x 1 decent

205 x 1  3 last one best. Just like in my best 225 lb presses I get a slight  lean back and hip extension on the good ones. without that "tap swing" I just don't get enough speed to get through the sticking point. But this felt pretty natural