Fast walk

 Tight left calf/politeus after workout for no good reason so I opted to  go ruckless today

SO much easier and fast, More fun too lol

BW walk

9 laps

1:15

9620 steps

timed laps 7:45

Top speed 4.3 MPH

Stride length 37.4 !!

44 kg swings 25 x 5, goblet squats to 24 x 4,pistols 3x 4, pullaparts 3 x 30

 What a difference a week makes! Back to normal, all systems go, including good sleep

Bell height power and speed solid.

25 sets in 35 min. not bad at all

goblet squat

16 x 4 

20 x 4

24 x 4

174.3

Thursday ruck

 Not sure exactly how many  laps I did as I  had to stop and call police about a transient breaking into a car. Probably about 4.5 laps total but I was on my feet for the full hour

45 lb ruck

6037 steps

60 min

HOT outside no wind 

205 x 1 215 x 3/4 x 2, 205 x 1 x 5, 200 x 1 x 3, 20 kg swings 5 x 8/8 db curls pullaparts

 This went very well. Learned a lot all the misses were at the top, in the groove. With this less dynamic start I will need to get stronger but it seems to stay  in the groove better

I have to re drive the hip earlier as well over 205. Not as important below it but crucial at these top end

But it feels very natural and replicatable 

And nothing hurt. yet

174.0

Light press Monday 179 x 1 x 10, laterals rear delts db curls

 As I suspected the biceps tendon issue was hiding in my radiobrachialis. Tried flossing it but the wave too did the trick

So what could have been another disastrous workout turned out to be excellent!

The technique held with this light weight with very simple cues

Elbows up

Lock in

Press back

Not sure how strong I am at this point but this has got to be the best technique I can do with my structural limitations

20 lb laterals and  rear delts

15 lb curls

172.9 !!

13.3?

Hard ruck

 really still feeling "off" headache was not too bad but body all out of kilter. went slowly but it was hot and hard, Finished ok but not strong at all

45 lb ruck

9 laps

1:30 

3 mph 

3 mph top speed

got it done and didnt die

174.4

Another freaking shit show workout this time swings

 Fucking crazy. Woke up after a good nights sleep with a tight  right levator scap that didnt really let go

Warmups were weird and my bodymaintenace warmup was tight too. Every thing felt off. Rash is much better but it's been a weird two weeks for sure

32 kg warmup was ok but on the 36 the transfer from left to right didn't grab right and I felt my right biceps tendon was not in the slot!

went up to 40kg  but it wasn't right on the right  arm so I went down to 32 kg on the right and did the 40 on the left

Weird but it was fine and right shoulder felt basically normal after 8 sets or so but I was not going up

today was supposed to be 44 kg too!

Don't be greedy!

Swings finished well but when I went to lunges with the 16 kg on the second set right  leg leading my right  hammy pulled a bit!! WHAT THE FUCK!? 

really? stopped right there but didn't see where that came from

pullapart 3 x 30

then rest

40 kg left arm swings 12 sets of 5

32 kg right  arm swings 12 sets of 5

we'll see if its a ruck or a walk tomorrow.

Feels almost normal already

sleepy ruck

 Man that was hard. Got a delayed reaction rash from the antibiotics and took a benadryl to try to stave it off. I knew I would get a little sleepy but wow, that was brutal!

made all six laps but I was dead on my feet. surprised the laps times were not slow but I need to stop and rest a lot. won't do that again

45 lb ruck

6 laps

3 miles

57 min

Back from the Dead 179 x 1 x 12 New/Old technique, wt pushups, 20 kg swings, laterals rear delts curls

 This couldn't have gone better. Every rep was damn near the same. The  only ones that got in front was when I didn't maintain upward pressure on the bar after the unracking and before pressing

Then it 'dropped and popped' and went forward. If I maintained up pressure and just thought "push it back" ( with  just arms) there was a subtle drop and rebound but it didn't go forward

CUES

1) elbows up on take off

2) pushup on bar and maintain up pressure

3) lock knees

4) push bar back to X

5) drive hips forward at sticking point

Short version

ELBOWS UP

PUSHUP

LOCK KNEES

PUSHBACK

I will repeat this same workout monday and do max effort next wednesday trying to shift over to wednesday heavy again

Great sleep last night always  helps. I felt like something "lifted" off me yesterday. Feel normal again 

12:30

176.6!
11.0 (  bath)
59.7 !

Start over again

 Back to this technique Wednesday. Monday was a disaster. Only plus was I did not get hurt

https://rifsblog.blogspot.com/search?q=225+x+1+%28+14th%29

https://rifsblog.blogspot.com/2023/03/225-two-plates-x-1-205-x-1-x-5-66th.html

Sunday Ruck

 This went ok as well just a little tired getting started

Added in some supported squat stretches on laps 4,5,6, but then felt a little right  arch strain so I left it at that

45 lb ruck

9 laps

4 squat stretches

1:25

top speed 3.4 mph

174.6

40 kg swings 25 x 6, 16 kb lunges 4 x 8/8 . pistols 3 x 4 ( L) pullaparts 3 x 30

 This went way better than expected. Right  hand was no problem at all during the training or after at all. Almost 100% better now thank g-d.

Strength, power, speed and between set recovery were excellent

174.4

Thursday Ruck

 Just five laps. Pressed for time for Tracy but I was beat too for some reason. Legs heavy and slow. average around 3 mph and it was 80 degrees but it got done

45 lb ruck

5 laps

2.5 miles

55 min

185-205-185 technique work, 1 db lunge 4 x8/8, db curls

 Another night of horrible sleep. Glenn had a household emergency and wasnt there so I was solo,

Went back to the same technique as last monday but with a heel but it didn't feel good: way too vertical and lockouts were slow even at 185 so went back to layback til I see the X and it worked good

Pretty sore and beat up too, strained the middle finger knuckle somehow ( overstretching on the hang?  but it was tender, right hip still tender as I went into the hip fowarard position and woke up  with right  levator scap locked up!

Perfect! but it was decent nonetheless

 single db lunge  seemed to work as advertised. held the db on the same side as front leg and felt it in inner thigh. this might  help my righthip as I haven't been doing any unilateral work for it

we'll see

175.2

got to get some real sleep

Shoe change experiment:FAIL 205 x 1 220 x miss x 3, 205 x miss x 3, laterals rear delts wt pushups 3 x 8

 Well this didn't work. Everything was out in front. I was driving my head back well but couldn't seem to get much of an upper back arch/layback

Must have been the shoes. When I switched them at the very end for 180 it was too late. I miss that too,lol

135
155
175 
195
205 x  MISS!
205 x 1
220 x miss x 3
205 x miss x 3
180 x 1 x  miss

174.6

Sunday Ruck

 Decent one. A bit stiff and tired but legs were strong and pace good too, after 4 laps or so to warmup

A bit cooler this morning too, always good

45 lb ruck

9 laps

10,000 steps

1:25 min

top speed 3.4

174.4

32 kg swings 20 x 10, kb front squat 16kg x 3/3 20 kg x 3/3 x 3, pistols 3 x 4, pullaparts

 Finally slept well last night after two shit nights and a root canal on thursday. I was concerned this would be super hard but it was decent. Not easy ( I missed thursdays ruck) but strong til the end

VMO on left was fine for the squats and they warmed up well

 

16 kg x 3/3
20 kg  x 3/3 x 3

pistols were fine on the VMO

174.6
13.6 ( bath)

195 x 1 x 10, 20 kg swings 5 x 8/8, kb front squat 16 kg 3 x 5/5, db curls 12-20 lbs x 8

 Well that  was hard. Super tight and stiff from Monday. Luckily it was only 90 so I warmed up fast lol..
actually heat wasn't that hard but trying to get enough arch was for the first 3 sets or so. then it was ok

every rep was very similar and it bodes well for the technique and consistency

Still solo and that has it's pluses and minuses. definitely  allowed me to completely focus on myself but takes more total energy

one arm kb front squat 16 kg  5/3

surprisingly I could still feel the left VMO a bit on the first few reps although it loosened up quickly. I think this will be my next leg move on Saturdays. Legs are definitely down in size but that's no surprise
I also think more lunges too, alternating with pistols

174.4

215 x 1 x 5 ( PR) 205 x 1 x 5, laterals, rear delts, BW bar pushups 3 x 10 We

 Well that is a miracle. Totally had my head up my ass today. NO desire to train at all. Shocking actually,  But I got to it anyway but then I MISSED 195 AND 205 lol! FUCK

Out in front. I knew I didn't spot the X enough  so I took the jump anyway to 215 and made it!
Them made set 2, 3 but missed 4 backwards on balance. Took over and made 5 solid singles! All time PR

I've made 4 sets before but never 5!

 THE CUES

CHEST UP

HIPS IN FRONT OF BAR

HEAD TO THE X

Also  made sure to take 2 min minimum between sets, this helped but the technique was correct!

This is two weeks in a row finally. Then down to 205 and made five unbroken!

VERY HAPPY AND VERY PROUD OF MYSELF~

Next weeks multiples with  220

173.8 this AM

Sunday Ruck

 Felt really beat  up but the ruck was strong. Kept checking my watch to make sure it wasn't 'off' lol

Did the first 3 laps in 24 min and the 6 laps in 54!

all 9 in 1:23 very happy with it all

Left VMO was totally normal thank G-d

45 lb ruck

9 laps

4.5 miles

1:24 

48 kg swings 20 x 5, 60 kg belt squat ( VMO tweak!) pullaparts

 This was a weird one.Glenn was out but that wasn't an issue. Slept well but my mind wasnt right. All this bullshit was israel and biden and trump getting convicted messed with me and it was hard to focus

But I did but still everything felt 'off'. Had a hard time getting in my legs.Swing height and power wasn't bad at all but I didn't feel right

Got through the swings and went right to the 60 as per the plan, first set was ok but felt the left vmo working too hard. Stopped at 8 reps instead of the planned on 10. Second set I stopped at four and it definitely was twinged a bit. 
FUCK

So stupid. should have warmed up with lighter bell.

But, as I write this at 7 pm it feels much better. thumped it, kinesiotape, kwon long ointment  and let it alone

Hope it's good for  the ruck tomorrow. I think it will be

Thursday Ruck

 Hot one but good one. Bad night sleep but no problem at all and the heat was no issue either. All good signs

Might be in decent shape to start out the heat season

45 lbs

6 laps

3 miles

56 min

loving the cold shower immediately after!

174.4