215 miss x 2 , 205 x 1 x 2 ( 2 miss!) 200 x 1 x 3, laterals rear delts front raises

 First off again shit sleep. never thought  after my cats died I would have dogs too that woke up an hour before my stupid early alarm! so that didn't help then though my wrist feels normal now I didn't want to use the torque  technique again and elbow flare got me again! 

It works but I can't use it. arghh

So missed 215 twice for the same stupid reason: not accepting the elbow flare and just fighting to keep elbows in at start which isn't ( hasn't) worked/working

After going down and missing 180 I thought I just have to accept elbow flare just created more starting speed to flare after the sticking point.

ACK

172.6

Sunday ruck

 Same same as usual. Legs tired from swings and squats so slow warmup and stronger finish. Getting dark out early now so first 45 in the dark.

45lb ruck

9 laps

4.5 miles

10,280 steps

1:25 min

3.5 mph top speed

48 kg swings 20 x 5, 48 kg squats 3 x 8, bw left leg lunges 3 x 10, pullaparts 3 x 30

 Wrist was still pretty jacked from wednesday; I thought  the swings would either fix it or fuck it and it fixed it. Must have been subluxed from the torque position on the bar. Have to adjust for that Monday

But all was well and warmups actually felt STRONG for a change grip  was no problem

Forgot to time the workout but it was between 25 and 30 min. Just Nick and me and really very little rest besides his set

I was sweating. Height and power not bad at all

172.8

13.6 ( bath )

Thursday ruck

 Slow but steady. No problems

45 lbs

6 laps

56 min

3 miles

173.3

New Ulnar grip technique 185x1x3m190x1x3,195x1x3,185x1x3, 20 kg swings 5x5/5, floor pushups, 30, 20,20

 This went great! Not a problem at all setting up. Turns out I use the same pressure position on my floor pushups  as well. It will take a bit to get totally used to but I think I may have just solved the elbows flaring out problem!

Just have to lift thumb pad slightly off the bar on set up and it tucks my elbows naturally. Totally the opposite of the Press 2.00 from starting strength and it makes perfect sense if you think of how different the groove actually is from mine

CUES 

SETUP ON THE X

UNRACK

STIFF LEGS

STIFF BOUNCE

STAY ON THE X

173.3

215 x 1, 210 x X x 2, 205 x 1 x 3)+ 2 misses, laterals rear delts front raises

 this was  a good one but tough.  Bad sleep. woke up at midnight with right scap yelling at me after wrestling with dogs ( inadvertently) earlier. So, tired

But wanted to try out the new technique ( trying to push my hands apart at the top instead of pushing with hands and it worked well up to 215. then I got tired and missed a lot.BUT the technique works just still have to figure out how to think about it

It's about pushing through the outer heel of the hand rather than the thumb pad

135 x 1

155 x 1 
175 x 1
195 x 1
205 x 1 ( balance but strong)

215 x 1 best of late
210 x X x 2
205 x 1 x 3

172.2

Sunday Ruck

 Steady, decent ruck. started slow, ended fast

45 lbs

9 laps

1:25

ave speed 3.0 top speed 3.5

10,238  steps

172.6

44 kg swings 25 x 5 ( 25 min!) 44 kg squats 3 x 8, lunges 3 x 6/6 pullaparts 3 x 30

Fell on my ass last night trying to avoid stepping onto my dog. He parked himself by my heels and I didn't realize it. Thought I might have some serious 'delayed' reaction bone or spine issue but all  was well. BUT same dog ( Ronin) woke me up at 2 am so I wasn't great this AM

BUT the workout went well although it was hard. Just me and Nick and it was fast. 25 sets in pretty spot on 25 min. I don't want to go any faster lol. Not even that fast but all sets were good and my back was fine ( although I don't know how. Landed square on my right glute. I fell well I have to say!)

172.8

Thursday ruck

 Another really good one. Hotter than it's been but legs were moving so well early on and stayed that way.

Another good night sleep too

45 lb ruck

6 laps

3 miles

54 min

18 min miles!

SOLID

173.

185 x 1 x 6, 195 x 1 x 6, 20 kg swings 5 x 5/5, floor pushups 30, 30,20

 This went very well. really focused on holding the lockout better and that went overall well

Two things, one, I have to be in perfect balance and two, it takes a lot more out of me doing this

That's ok just have to get used to it, build up

Also do 195 for the sets first then go down, I was too tired after the 185 work to do the 195 justice, Plus we were going very fast

But overall VERY happy with the technique and work

174 BW

200,205,215, 210, 205 x 1 x 3, laterals rear delts front raises

 Really good day and I learned something important,too. Changed the warmup a bit and it worked great/ went from 185 to 200 which was just heavy enough to force me into 'heavy weight' technique ( which was the goal)

then to 205 which missed out in front. drop and pop. so what I learned was to not only make my legs stiff but my torso too when I start the press and it worked great

cues

1) Stiff legs

2) Stiff push

3) X

basically stay stiff and stay on the X

20 lb laterals etc

12 lb front raises, liking these

172.8

Sunday ruck

 Slept well and woke up fine. Even slightly cooler today but as soon as I started the ruck ( on the way OVER  to the park) the left glute started talking to me. Not bad but definitely there

Really slowed my pace and it felt ok but I'm still not sure why

After the first hour it felt normal again and I picked up my pace a but but weird. Lower glute into the IT band insertion ( but I don't feel IT band at all)

45 lb ruck

9 laps

4.5 miles

10,000 steps

1:25 min pace

ten min dog talking

1:45 total time on feet

172.8

40 kg swings 25 x 6, 40 kg belt squats 8,10,10, BW lunges 3 x 6/6, pullaparts 3 x 30

 Woke up feeling  great. Even my left glute released and felt normal ( which had me worried). Everything felt square and energy was good.

Even neck right bicep and lat felt normal lol. and by normal I mean 'normal normal' not MY normal which is semi tweaked somewhere

25 sets in 32 min

bw 173

Thursday ruck

 All good except left glute  is tight for some reason. Walked through it but it definitely slowed me down. Got tighter after the  ruck, of course,nothing serious but a pain ( in the ass  ,lol) to have to work out. Since NOT leaning while standing at work everything is in re adjustment mode. Close to square plumb and neutral the better but a realigned process at play

45 lb ruck

6 laps

55 min

3 miles

172.6 bw

185 x 1 x 6, 195 x 1 x 6 215-235 static holds, 20 kg swing 5 x 5x5, floor pushups28,28,20

 Slept like shit last night but didn't actually feel too bad and this workout was on fire! Could keep my knees locked and each set moved really really well

The cue were : LOCK  THE KNEES, PRESS TO THE X

The two things that matter most. If my knees flex too much I lose hip drive and the bar goes foward. If I lose the X the bar goes forward

If I lock the knees I don't have to think much about balance OR pausing. It happens

Not trying to push the bar back over my face makes the groove so much more simple

the static holds went great too. Overload and hyperfocus on locking and holding knees as well as staring at the X

BS 172.6

200/205/215 x X x 3 205 x 1 x 3 ,laterals rear delts front raises

 Did the technique I wanted to but it didn't work. Pushing back 'to the slot' so early seemed to cost me balance at the sticking point

but work capacity was good and the three missed grinds at 215 didn't hurt my 205 downsets 

at 205 and up I have to initiate hip drive prior to pushing back I think. Especially with these full pauses

  BW 172.6

Sunday Ruck

 Terrible sleep. Didnt even stretch out as  I needed the extra 1/2 hour of sleep more. Overall the walk wasnt too bad but I crashed the rest of the day with multiple naps and feedings.

45 lb ruck

9 laps

1:30  min

10,026 steps

4.5 miles

32 kg swings 20 x 10, 32 kg belt squat , 8,10,10 Stick lunges 3 x 6/6, pullaparts 2 x 30

This was the fastest ever with this protocol. Wasn't trying to go fast but could. and when I realized we were I didn't try to slow down either.

30 min for 200 reps. not bad at all

heartate about 130 at the end and probably that for the last 5-7 sets

Took a wider stance and used a more definitive hinge on purpose. My body was been talking to me to try this and I went for it. Resisted the temptation to also go to my lower heel Adidas shoe but was worried it would be too much of a change.

this felt strong

belt squats went well and decided to use the stick in the high  bar squat position for the lunges, working to keep back arch and eyes up for a change

Love it

BW 174
 

Thursday Hot Ruck

Heat conditioning has peaked I believe. Hottest ruck of  the summer and one of my best Thursdays. Wasn't even conscious of the heat!

Heat tolerance training is as much mental, or more, than physiological. SO nice.

Legs and lungs felt strong

45 lb ruck

6 laps

55 min

3 miles

173.

185 x 1 x 12, 225 static holds, 20 kg swings 5x5/5, floor pushups 3 x 27

 This went ok. Nothing wrong specifically but not as 'snappy' as I expected to be.No tweaks but things were just tired. Makes sense, Monday was a ton of work, which I actually made for a change.

didn't take it seriously enough too which is never smart

Technically things went right just not sharp. still good sleep and peace of mind

173.3

215 x 1! 210 x1! 205 x 1 x 3, laterals rear delts, rotators rev band pushdowns

 FINALLY!  Everything went according to plan for a change. The lock in works well. 25 % over my 172 bodyweight. Was wondering if I was ever going to get this ( or more) again. Plus a serious dead pause

175 x 1
185 x 1
195 x 1
200 x 1
205 x 1
215 x 1!
210 x 1
205 x 1 x 3

bw 172.2

Sunday ruck

 Strong but slow. Legs pretty work out from the  swings, squats and lunges. Go figure. But it got done and pretty strongly, all things considered

45 lb ruck

8 laps( dog distraction lol )

1:20

4 miles

3.2 mph

172