185 x 1 x 3 , 190 x 1 x 10, 20 kg swings 5 x 5/5, floor pushups 2 x 30

 Another pretty much perfect workout. Most reps 90% identical. It seems I've got the timing, as well as the positions down! Yay!

Spot the X

Un rack and stiff legs

Quick start press 

Re find the X immediately

4 am wt 174

12:30 wt 175.4 perfect!

210 x 1, 205 x 1 x 4, laterals rear delts pushdowns

 Great day! THE SHOULDER FELT NORMAL! Unbelievable. This one had me worried. Made the lower bar rack adjustment and everything was strong. No clunking, plus realizing the low(er) rack position is important.

175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
205 x 1 x 4

174.8 4 am!

Sunday ruck

  only 9,000 or so steps but solid pace. as usual dog petting slowed me down lol

45 lb ruck

90280 steps

8 laps ( I think)

1:30 min on feet

173.8

13.3 no bath

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

 Poor sleep last night but still swing power was solid as was pace

173.4

Fast walk! 3 miles in 44 min!

 Damn this was the right call! Shoulder feeling great so I didn't want to load it and had one of the best fast walks ever!

Hit the ground running and it was easy

lap 1 7:30

lap 2 7.29

lap 3 7:17

lap 4 7:07

lap 5 7?

lap 6 6:59!

felt like I could fly or at least run!!

Need to add these in every so often

179 x 1 x 8, 20 kg swings 5 x 5/5,laterals, rev band pushdowns

 Shoulder felt 85% normal when I got moving in the morning but as soon as I loaded the bar a bit it started aching. Not terrible but not right. Definitely felt like first rib was still partly out and bicep tendon a bit too

Took it pretty easy and the groove and reps were solid

Put the bar a touch lower than monday  and that felt right

220 x 1 ( 35th) 215 x 1, 210 x 1, 205 x 1 x 2

 This went great! Except for a little left shoulder grinding on the 220 it was awesome ( a consequence of letting the elbows flare) 
BUT 

195 and 205 were about as good as I've done them on the warmup.

220 moved great but elbow shoulder thunked a it at sticking point even with the false grip

Still nailed 215 but missed 210 out in front. adjusted and made it over strongly. then 2 x 1 with 205

SO HAPPY 

the TWO key cues are

STIFF LEGS

X

that's it. if I start with stiff legs then immediately re focus on the X I can get under the bar. If I lose the X it's out in front

174.6 BW

25% over BW

Sunday Ruck

 Good one! First cool and crisp morning and I love it. Always helps me go faster

45 lbs

8 laps ( dogs took up ten min lol)

4 miles

3.5 mph top speed

173.8

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

 Solid solid workout

No body tweaks and did all sets in 30 min ( three man rotation too)

Power, bell height and recovery all good. right arm height just about even with left too

173.4 bw 

Thursday ruck

 Really decent. Cooler weather and I felt pretty  good going in. 

Steady pace and energy the  whole way. strong

45 lbs

6 laps

54 min!

173.4

195 x 1 x 13, 225 static holds 3 x 4 sec, 20 kg swings 5 x 5/5, floor pushups 2 x 30

 I was tired and sore from Monday so it took extra long to warmup and get dynamic. On days like this I SHOULD go lighter  for the first 4-5 sets. it make no sense to grind on wednesay

Out of the 13 sets only 4-5 were decent. the technique  was right but everything was tight. didn't really feel comfortable under the bar. even the bar wasn't sitting that well on my chest

BUT all in all strong Just not crisp

173.8

215 x 1 x 2! 205 x 1 x 2, laterals rear delts and front raises

 This went great except for my second  attempt miss ( lost the X on the drive) but CAME BACK AND MADE IT ON A THIRD ATTEMPT!

So happy and decent lockouts too

More cues

FIND THE X

STIFFEN LEGS AND MAKE SURE

FAST START

REFIND THE X

BW 174 right before training

Next week

195

205

220

Sunday Ruck

  A decent one. Steady and stronger at the end

45 lbs

9 laps

4.5 miles

10,260 steps

dark for the first 45 min. Time change soon tho

No plantar fascia issues either. Just gotta keep that soleus soft!

173.6

40 kg swings 25 x 6, 30 min, 40 kg belt squats 3 x 10, pullaparts 3 x 30

 Stronger than expected. stomach woke me up at 12 midnight ( too much onions spinach and garlic I guess in my new/old stir fry lunch) but the workout was strong.

and fast. I was worried about going too fast ( only glenn and me ) but sixes are NOT tens lol

Much better. good power, height control. don't want to jinx myself but I've been feeling like my old self again ( pre oct 7) since thursday. I'll take it

maybe the torque worked it's way out through the legs. I think the new hanging, stick shrugs and ring work stretching first thing is making a difference   

171.8!

Thursday ruck

 Got the plantar fascia to release finally. as before it was coming from a too tight soleus

I was going to just walk not ruck but it felt normal so I gave it a go and it was fine. went slowly just to be safe

45 lb ruck

6 laps

3 miles

56 min ( not too bad!)

no problem later than day or today ( friday)

173.8

195 x 1 x 6 185 x 1 x 4, 20 kg swings, 5x5x5, floor pushups 25,25

 This went great. Just outstanding. Everything went better than I  hoped. Even realized how to line up under the X EXACTLY  everytime ( duh, just don't roll the bar) The last four sets with 185 were all done this way and worked like a charm

Also, the tighter I keep the initital knee flex at the start actually the better pop I get. Too much  knee flex gets soggy 

As hopeful as I've been in the last 8 months about this move!

173.8  4 am

at Noon tho

175.0
10.9 BF !!!
60.2 hydration 

this is after  my bath but I haven't seen these numbers in forever! Nice.those are the goal numbers across the board

215 x 1!, 210 x 1 x 2, 205 x 1 x 2, laterals rear delts and front raises

 I got an overnight bad case of platarfascitis Saturday and all day  Sunday so much so that I didn't even do a walk much less a ruck!

Then the anterior tib on my left leg started acting up and I could barely stand up!

FUCK

this is getting very very old
It's like a pin ball machine:from my leg thumb to my right  thumb to my left lat to my right levator/neck first rib then down to the calves and feet!!

Hopefully the twist is working it's way completely out of my body. Crazy though that those other tweaks were non existent when my feet were acting up

But I could press and I got most of the dorsiflexion back as well as the ankle mobility

I decided to continue 'feeding the mistakes' by accepting the knee dip just as I did the elbow flare. Don't try to accentuate it but stop trying to stop it

Worked great and it gave me the best 215 I've done in months PLUS  TWO 210 (  first one I worked the dip too much. fixed it on the second and much better. Plus two great 205s with solid lockouts!

173.

32 kg swings 20 x 10, 23 min, 36 kg belt squats 3 x 8, pullaparts 3 x 30, bulgarian spilt squats 3 x,8,6,6

 This was HAARD. Right first rib was out for SOME FUCKING WEIRD REASON RIGHT AFTER I GOT THE LEFT LAT TO SHUT UP

I hoped the swing would re set it ( which it did) but it meant so so sleep in mild pain when moving, and , of course anxiety

But got up early and did tons of Body Maintenace and things just kept moving better

THEN to the workout.. 

Each set was hard and rest were on the minute.Fuck. HR was 140 at least everytime I checked it and it got higher for sure

Didn't puke but I  was breathing like a freight train, and coughing up a lung

Lovely

But I  got it done and didn't die, but it was hard

172.4

Heat Ruck Epic

 I thought heat training was over for the summer. I was wrong. Summer's last gasp this week with temps in high 90's and 100's

But I was up for today's ruck and it was better than expected. Perfect way to end the cycle

95 deg

No cloud

No breeze

12:30 pm

45 lbs

3 miles

54 min

last half mile at 16 min mile pace

Cold shower right after was perfect.

Just being able to walk right again was a miracle.This was more than I could have hoped for

175 x 1 x 5 185 x 1 x 7 190 x 1 x 1(wrapped thumb),Static holds 220, 20 kg swings 3 x 5/5, rev pushdowns 3 x 20

 Slept GREAT but woke up seriously achy and sore. Inflammed for some reason and not sick, Must be DOMS from Monday at all those heavy grinding misses. shoulders traps pecs even left hip. Just achy so I had no idea how or even if today would go

Slow warmup but it went great and the wrapped thumb and tried to get through  the sticking point/elbow  flare with  speed and it seems to work

X

Stiff

Fast

Have to stay as stiff as possible on the fast start or the bar does go fast enough

174 

13.4 no bath