Thursday Ruck

 Very good one. Fast six laps in 53 or 54 minutes. cool temps and all systems go

45lbs

6 laps

3 miles

53.5 min

190 x 1 x 9, bodyweight squats 5 x 15

 Tweaked my left elbow early on and it got a bit worse so I called it at nine sets. wasn't sure what it was but I did two thing differently which I'm sure did it

1) I tried to put my elbows a bit higher as I unracked it. I noticed they've been lower than before so I tried to get them higher and put  them on more of a stretch

2) I tried to press through the pinky fingers at the lockout and I think this  was the real  issue as I did the last time with ulnar deviation grip

NEVER AGAIN fuck with his

It's better now as I write this ( thurs night) but it was touchy. the EXTERNAL ROTATION with voodoo floss helped the most ( tried internal but nothing)

Should be ok by Monday

upped the body weight squats to 5 sets of 15 and they were easy this time and I feel nothing today

going up to 20 reps next week.really liking these

BW 174.4

Sunday ruck

 This  started out great. Felt really good the first four laps or so. Then I had an encounter with a homeless man, a very old, very frail crippled up man. He was shuffling along in the cold with a ratty old blanket for a cover. I went to him to give him some money and realized his blanket was soaked and freezing.

I started on the next laps wishing I could do more then decided I could. I cut the ruck off to go back to my house to get some warm jacket and shirt for him and some food

But by the time I got back to the park he was  gone.

So walked around looking for him but no luck

Weird ruck but I had to do it

ended up with 9700 steps so close enough anyway

I can't imagine how hard this guy's life is :(

48 kg swings 20 x 5 ( 25 min) 48 kg belt squats 3 x 10, pullapartsThe

 These went ok but took awhile to really find my legs. No real issues and I slept better than I have in two weeks but just hard getting my weight back at the top of the rep

The 48 just has a very different balance point, speed, rhythm and timing than even the 44. Really have to get back at the top or I get pulled over too much

But  cardio, power and bell height were all good

175.0
12.9 ( bath)
58.0

Thursday Ruck

 Pretty slow and sloggy. the three sets of 15 bodyweight squats really fatigued my legs in a new way and while I didnt have trouble doing the three miles, speed was low with lots of short breaks to let my quads calm down lol

45 lbs

6 laps

3 miles

55 min

just hard to focus 

190 x 1 x 12,210 static hold, 225 static hold, bodyweight squats 3 x 15

 What a freaking great day! This is without a doubt the best group of heavy reps I have ever done! Every set was just about perfect. Plus I didn't sleep well last night because traps, neck and upper  back were so sore from Monday,lol. 

I thought that would wreck me but somehow it didn't

The new part I hoped would work DID WORK! Brilliantly, to

Stiff

X

Stiff

that  second reclaiming of the stiff leg position is the key to being able to power through the lockout and not fall away from the bar or push it forward.

Very excited 

Bodyweight squats felt great! Was worried about doing 5 x 20 as I thought as I don't want to be too sore but I can definitely tell this is the right leg move to be doing. So simple and I can really  concentrate on the legs the entire rep.
3 x 15

BW 174.4

220 x 1 x 2 sets!, 205 x 1 x 3, laterals, rear delts rev pushdowns

 Wow this went great. I was seriously nervous before this session even though I slept well and felt basically fine orthopedically. Seriously cold tho and it's been a year  since I had to press heavy while freezing lol

Bodyweight was perfect (175.0 at 4 am) and no excuses but warmups were, well, cold and slow

But I just kept thinking " Stiff Legs/X" and it worked well at getting me back under the bar at the launch

I also focused on taking the bar off with more weight on the torso but then settled into the weight on torso AND shoulders/arms- basically with whole body! this worked best

While the lockouts werent great and the second set was 3/4 it's been THREE YEARS  since I even attempted this and have done it only once

Very happy. The groove was right

Now just need to add in the third cue

Stiff Legs

X

Stiff legs

Now that I can basically remember how to get it started RE STIFFING the legs after the launch makes the lockout so much better. other wise the base is soft

Really  good stuff

Fast Sunday Ruck

 Man this started out SO fast! First mile went by in a little over 15 minutes! That's never happened before

43 degrees out so that really helped but also woke up feeling really good all over

The first four laps were barely over 30 min then things tightened up a bit but still finished fast!

45 lbs

9 laps

1:15 min!

last two laps 7:50 min

175 BW

44 kg swings 25 x 5 ( 27 min) 44 kg belt squat 3 x 10, pullaparts 3 x 30

 This went REALLY  well. Went back to redirecting the bell path  between my legs to the 7 o'clock angle and it solved all the other issues. really decent height and power and felt NOTHING in my back

Thursday ruck

 Was going great til I had to pee and realized they locked the bathroom doors! I did the extra lap and then barely made it home

5laps instead of 6 but it was a decent ruck.Not super strong like last week but decent

45lbs

5 laps

2.5 miles

 Not even sure of the time but good

190 x 1 x 12, 210/225 static holds, 24 kg goblet squats, floor pushups 30, 20

 This went VERY well almost all reps identical.
Realized I get better drive AND minimize shoulder stress if I unrack it with more weight on torso than arms. Not loose or no tension in the arms just not trying to hold the  weight mainly there

goblet squats were easy but too much bicep stress and not enough on legs. BW squats next week for reps

174.3 BW

215 x1, 220 x 1 (barely) 210 x 1 x 4 ( 2 misses) band pushdowns, laterals, rear delts

 My attempts to create more starting speed failed. Rushed things, did not get or keep my legs stiff. figured it out though

175 x 1
195 x Miss
205 x Miss!
215 x 1
220 x 1
210 x 1 x 3
210 x Miss
210 x Miss
210 x 1

174.8

Sunday ruck

 This was a solid one. not great but steady

45 lb ruck

9 laps

1:20

10,200 steps

4 supported squat  stretches first four laps. adding these back in they really stretch out my legs and glutes

40 kg swings 25 x 6 ( 27 min PR) 40 kg belt squat 3 x 10, pullaparts

 Did not start out feeling well but motored through. Tried to use the more quad dominant technique but if definitely didn't feel right at 40 kg so switched back

It seems that, just like in the press, things really change with heavier weights

173.8

Another fast ruck

 Not quite as  cool out as it has been but it wasn't hot. til the last 2 laps but nothing compared to a month ago

and another quick and easy pace

6 laps in 52 min with just a few rest pauses

a bit over 17 min miles with  3.45mph top

not bad at all

190 x 1 x 12, 210/225 static holds, floor pushups 35, 30

 

174 BW

215, 225 x X x 2, 205 x 1 x 5, laterals rear delts rev pushdowns

 This was a very solid day. I took 215 and it was the strongest one in a long time so I took 225 and almost made it 

What I did realize is that I need MORE starting speed with 225 than even 220. I tend to stay pretty  consistent regardless of the weight but I think I need more, without changing the technique

First time also in forever I've made 5 downsets with 205

175.0 exactly at workout time

Sunday ruck

 Ah yes the blessed time change back! love it

45 lb 

9 laps

10,000 steps

top speed 4.4 MPH!

1:20 ( LOTS of doggo breaks lol)

good tempo strong finish

32 kg swings 20 x 10 ( 31 min) 32 kg belt squats 3 x 10, pullaparts

 Switched my technique back to a more quad dominant technique and didn't worry about bell height  at all. Liked it.Much faster per rep pace and much less hip/back involvement

How I used to swing when I was doing 10 x 10/10 with the big bells

Thursday Ruck PR

 This was awesome. 6 laps in 49 minutes! This is an all time PR for the last ten years of rucking. I actually thought PR days  were over but it seems I'm finally getting back into shape

45 lbs

6 laps

49:25

3.65 MPH

16.28 min mile ave

174.0 BW