205 x 1 top set shit show

 Got some weird news during the workout which completely destroyed my concentration

Lucky to get my one set with 205 in, missed it twice after than than missed 197.5 completely as well

Did pushdowns and rev curls and called it a day

Need to add either
1) pushups
2) floor press
3) kb press

SOMETHING  that gives me some more chest work and eccentric loading. pecs getting too small

170.6

Sunday 35 lb ruck

 This started off slow and finished fast. legs a bit toasty from the new/old leg dominant swing technique

35 lbs

9 laps

1:21:39

5.27 miles

15:28 ave pace ( this equals 3.9 mph!)

splits

1) 16:02

2) 15:37

3) 15:34

4) 15:10

5) 14:54

170.6 

40 kg swings 25 x 5 ( 33 min) New/old speed swing style, belt squats 40 kg 3 x 8, band rear delts 4 x 15

 This went great.After re watching my techniques from my five min swing test days and speed swing workouts  I decided to give it a try again. The focus being a leg drive vs a hip drive

Was worried I  wouldnt get enough bell height but it was more than decent

Just tried to bend my knees then lock them on the way up: NOT lean back and try to hold the standing plank, just hit the lock then re bend

End result is a much faster tempo which is how I could fit ten reps into 15 sec with the 48 kg! I also don't get as much  front delt tension at the top trying to max out  bell either

All good, I like  it

170.4

12.3%

58.3 W

175 x 1 x 5, 185 x 1 x 5, bw squats 12 sets of 10, seated laterals 10,10, 8,8 with 12's

 These went great. make the correction to unrack with chest up so when I hit the sticking point hips went forward  and I didn't drive myself back

171.4

205 x 1 x 2/3, 197.5 x 1 x 2 , rev db curls band pushdowns

 Strong day! Strongest I've felt in the press in forever! Missed a few losing balance backward but they still all felt light and I was confident

I even cued myself to be aggressive! something I haven't felt in forever either

Same cues;

LOCK  KNEES

GET YOUR HEAD OUT OF THE WAY

I would add now, THEN DRIVE YOUR  HIPS

Because my rack position is so high on my neck the bar is pretty much exactly over my heels from the start

If I drive my head back and don't push my hips under the bar it takes the weight behind my COM and I lose balance

135 x 1 x 2
155 x 1
165 x1
175 x 1
185 x 1 x 2
195 x 1
205 x 1
205 x  miss backwards
205 x 1 ( just ugly)
197.5 x 1 x 2  really really solid!

BW 171.2

5.24 mile Steady ruck 35 lbs

 Legs were a bit tired this  am from the 200 swings yesterday. as expected. But the ruck pace was steady but not crisp

9 laps

5.24 milles

15:46 ave pace

1) 16.15

2) 15.49

3) 15.52

4) 15:35

5) 15:20

6) 15:08

BW 170.4

175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb

 This went GREAT. After mondays soft knees I focused on "locking the knee" then  getting head out ofof the way

Way out. Worked great

Lock the knee then head out of the way

Notice something bit though on the holds a subtle but distinct right to  left rotation! that can explain  a lot of issues on the left side

Not really even sure if or how to fix it but glad I noticed it

hot day yesterday so only 170.00 this AM!

205 x 1, 205 x 3/4 205 x X x 2, BW squats 12 sets of 10, rev db curls band pushdown

 Weird one. Slept well, BW ok groove and warmups felt solid but missed 205 3 times after making it just once!

In retrospect it turns out I was  leaving through the knees and not really driving my head back at the start enough. Leaking knees always pushes the bar forward

  BW 171.88

48 kg swings 20 x 5 (24 min), laterals 4 x 8, rear delts 4 x 8, pullaparts 3 x 30

 Not enough sleep last night and a little tweaky on LEFT rib  side from using my thumbs doing bodywork on a client. haven't done that in years and wont again. Made today really hard but I got through it. took time to warmup but then it was ok. just not quite as high. Cardio was good tho

Bodyweight light too doesn't help

170.8

175 x 1 x 5, 185 x 1 x 5, BW squats 8 x 10, band pushdowns 4 x 20

 Right side sternal ribs started aching last night for no damn good reason. well I know why, the new " get your head out of the way technique really utilizes the T spine and waiting at the start squares me up,  which I don't think my ribs are used to

messed up sleep of course but the warmups I didn't feel it so I went on tentatively.
Missed two reps : one with 175 and one with 185 by not keeping my head back.otherwise all felt good

 

BW 170.8 ! 

35 lb ruck 3.57 miles

 Strong and fast one today! More than decent sleep actually woke up feeling awake and refreshed for a change

strong from the start. I like rucking on Wed after a full day off

35 lbs

6 laps

3.57

55.01 

15.23 ave mile pace

1)15:34

2) 15.19

3) 15.17

4) 15.08

2  miles in 30.11

3 miles in 46.21

very happy

170.8

205 x 1 x 2 ( 1 miss) 200 x 1 x 2 downsets ( 1 miss) bw squats 12 x 10. db reverse curls

 This went great.. When I realized I haven't made 205 off my chest since last Nov I kinda panicked but it went well

During warmups I just realized after coming to balance after the unracking think " move my head out of the way" to initiate and it worked great. lost balance backwards  twice but it really facilitated the intitial start

135 x 1 x 1
155 x 1
175 x 1
185 x 1

195 x 1

171.8

Fast and Furious ruck!

 Didn't see this coming. Decent knights sleep and quads recovered even more ( not total but not too bad either)

Got out early ( 6 am) and it was perfectly cool 

9 laps

5.26 miles

1:20:45!

15:21 /milepace

ave hr 121

two miles in 31:20 somethings

three miles in 47:20 is too

five miles in 1:15.60!

1) 16.03

2) 15.38

3) 15.28

4) 14.51

5) 14.40

6) 15.08

171.2

44 kg swings 20 x 5 ( 25 min), laterals rear delts and pullaparts

 My quads were so sore Friday I wasn't sure I would  be able to swing at all much less use the 44 but warmups felt fine so I didnt have to "bell down"

fast pace too

NO squats though as I had to ruck Sunday and still have some legs left for presses Monday

Moving volume squat to Monday after squats

170.0!!

175 x 1 x 10, BW squats 10 x 16

 Nervy pain in shoulders, corocobrachialis was still there today  but I figured re patterning the movement would help and it did, after about 8  sets. left side taking too much weight but it evened out at the end

Pushups are out I think. tight  pecs and biceps simple pull my  shoulder too far forward anymore

squats were HAARD actually ( pump,lactic acid) after ruck yesterday but am LOVING  being able to squat symmetrically even without weight, probably for the first time in my life, and a leg pump feels amazing!

170.8

Wednesday Ruck

 New day and a good thing  too as the pushup variations on Monday left my shoulders stupid sore. Would NOT have been a good thing to press. haven't felt this sore in forever. Kinda "nerve y" so perhaps some brachial nerve involvement

But the ruck was good Got in an hour earlier, fairly cool with a slight  breeze

35 lbs

54:20

3.47 miles

15:38 ave pace

splits

1) 16.07

2) 15.41

3) 15.26

4) 14.55

171.6

185 x 1 x 3, 195 x 1 x 3, 200 x1x3 (+ 1 miss) parallete pushups , rev curls kickbacks hammers

Was surprisingly sore today and that slowed me down a bit. Plus long pauses really kill my starting speed which makes lockouts that much harder

But its stricter and less  of a pushpress and that just looks better. and it's not leaving forward either this way

when I missed the third rep with 200 lbs it was purely from not enough speed- position  was correct

have to really focus on learning how to generate speed with this new technique

It was better than last week in the upper ranges just because I paused longer but it was grind time

I think next week

185 x 1 x 2

195 x 1 x 2

205 x 1 x ?

ended up   with false grip pushups on horizontal paralletes with feet up. been awhile

then reverse curls then some very  upright 12 lb kickbacks( which felt great) with alternating hammer curls

decent pump actually !

171.8

35lb ruck 5.24 miles

 Strong one today but got up later and skipped  bodymaintenance ( dog time) but all felt good.

decent paced start and strong finish. slept well and it was cool out this morning 

35 lbs
9 laps
5.24 miles
1:20:37
15:23 ave pace
120 ave HR

splits

1 15:49
2 15:45
3 15:29
4 14:46
5 14:51

171.8 BW

40 kg swings 25 x 5 ( 29 min) , BW squats 8 x 10, 1x 20, pullaparts 3 x 30

 This was strong. I could have gone faster. Power and bell height were decent too

squats were strong too. decided to do the last two sets together as all felt good.. really loving these as I can feel the stretch and the pump

171.8

13.7

Thursday ruck

 Another hot one but great nights sleep last night made a big differnce

35 lbs

6 laps

3.47 miles

54:05

2 miles in 30.5

3 miles in 45.96!

15:39

15:20

15:37

171.8

175 x 1 x5 185 x 1 x 5, BW squats 8 x 15, laterals 3 x 10 12lbs

 This went well Moving this workout next week to thursdays. I will ruck  wednesdays. I need another day of rest and this follows the pattern
sun ruck
mon press
wed ruck
thur press 

everything felt solid. bar high on chest, come to balance with straight legs, hip drive to initiate and press simultaneously BACK

173.2!

 

185 x 1 x 3 195 x 1 x 3, 200 x 1 x 3, floor pushups 4 x 20, rev bar curls

 This went great all things considered. Got the  solid start position I wanted and the Kono Press technique worked well, too

Just have to get stronger through this ROM and get more starting speed but that will come

Trying to channel Hampton Morris for the start position

171.2

32 kg swings 20 x 5 ( 30 min), BW squats 10x 10 (10 min) pullaparts 3 x 30

 Slept great but this was harder than expected

Wore the Do Win shoes  for the first 10 sets. Nothing felt 'wrong' with my  back or my swing, but nothing felt better so went back to the Inov8s and swing immediately felt stronger

So  much  for that experiment

171.4

This one technique

https://rifsblog.blogspot.com/2021/03/new-technique-breakthrough-205215220225.html

Standing press from chest 165x1x3,175x1x3, 185 x1x3, BW squats 10 x 12 seated laterals

 Back to basics. The high rack position was getting too much for my elbows AND it wasn't producing consistent superior results so back to this

index on smooth close grip

hip take off

PAUSE with LOCKED knees ( Find Balance Point)

Hip drive to initiate

173.3!!

13.7 No bath!

New old press off chest examples

CONCRETE PAUSE

https://rifsblog.blogspot.com/2021/06/

https://rifsblog.blogspot.com/2021/06/

https://rifsblog.blogspot.com/2021/03/new-technique-breakthrough-205215220225.html 

215 x 3/4, 205 x 1 x 4, floor pushups 25 x 2, 20 x 2, hammer curls 4 x 10 with 20s

 Not bad but not really solving any of the problems I had when pressing off the chest. Not happy with it

175 x 1
185 x 1
195 x 1
205 x 3/4
205 x 1
215  3/4
205 x 1 x 3

171.2

35 lb ruck

 35lbs

9 laps

1:20:30

5.15 miles

15:37 ave mph

REAL slow start, legs  heavy for the first 50 min then they sped up. those squats got to  em lol but they'll adapt

slept  well tho and 143 HRV!

171.0

48 kg swings 20 x 5 in 23 mins( PR) BW squats 15 x 10 ( 15 min) pullaparts 3 x 30

 Solo training today at the last minute. Had to do a major attitude adjustment but worked out fine

Actually everything felt good even cardio. almost no back involvement. Could have gone faster but would have sacrificed some bell height

decided to take a different approach to  squats and keep reps lower ( 10s) and add sets. More concentration on technique. like it.Can always speed up rest 

171.6

165 x 1 x 5, 175 x 1 x 5, 180 x 1 x 3, BW squats 8 x 15(120)

 Switched shoes to the lower heel Adidas

Fixed my left elbow twitch by NOT trying to keep the left elbow in but letting it stay out- this is HUGE as it took all the pressure I've been feeling on it off!

Had to take a generous one inch off the smooth grip

With the lower heel I  can walk feet out in front just a little more and set up under bar

173.3 !

12.8 at 4 am! 

 

205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best.

Trying to figure out exactly how far to place my feet in front of bar plus it seems I was tight in my hips as well which made the swing out go forward more than up. 185 was perfect

going to try my black adidas shoe on wednesday

173.3 right before workout

44 kg swings 23 x 5, 30 min, BW squats 10 x 12, pullaparts

 Tracy got the flu last night so todays schedule was all over the place but it got done!

172.5

35 lb ruck 2 miles in 30.5, 3 miles in 45.5!

 Hot one and fast one. Quads were super sore from the squats yesterday but it didn't seem to bother  my speed

35 lbs

3.52 miles

2 miles in 30.5!

3 miles in under 46!

ave pace 15:16

ave HR 129!

15:29
15:16
15:03
15:01!

172.2

165 X 1 X 3, 175 X 1 X 3, 185 X 1 X 4,BW squats 10 x 12, laterals 4 x 10 12 lbs

 Moved the bar up an inch again

Set my feet directly under the bar then moved them just slightly in front of the bar

kept hips in front on unracking

IT WORKED PERFECTLY

When I fall back I think it's been because I set the feet too far in front on the setup

If they're not in front enough I'm too vertical and the bar gets pushed forward

squats were way stronger and more accessible. the groove felt very natural and smooth

172.6 

195 x 1 x 2, 205 x 1 x 3, 195 x 1 floor pushups 4 x 20, rev bar curls

 Pretty  strong day. found out some important point too

Slightly wider grip is better to get elbows up

Slightly  narrower foot stance is better to get hips in front of bar

172.6

35lb ruck

 Strong one, legs not too sore or tired at all

35 lbs

9 laps

1:18:02

5.01 miles

15:31 ave pace

111 ave BPM

171.6

13.5

40 kg swings 25 x 5 28 min (pr), BWsquats 5 x 10, pullaparts

 Very strong day. This bell seems to be my 'goldilocks' weight- just right

Seriously good height and power

BW squats were good Very slow deep and precise. surprisingly harder than belt squats

170.6 !

13.5

Thursday Ruck

 Started out slow and soggy, ended up pretty fast

35 lb ruck

3.56 miles

54:38

3 miles in 46:25!

15:19 ave pace

15:48
15:19
15:12
14:24!!

171 BW

Chin Press 205 x 1 x 4 (+ 2 misses), floor pushups 3 x 20, rev bar curls 3 x8

 I little sloppy but not bad. Just ran out of tightness and triceps for the last two sets

172.6

13.9

Sunday Ruck

 Legs a  bit  tired from yesterdays( pathetic) leg work but I can definitely feel the quad and it tells me how much I need it

35 lb ruck

1:20:19

5.10 miles

15:24 Ave pace

9 laps

172.6

13.8 no bath

32 kg swings 20 x 10 ( 30 Min) BW squats 4 x 12, kickstand squats 3 x 5/5, pullaparts 3 x 30

 Slept well last night  so this wasn't too bad

Really focused on legs, locking out and trying to say flexed at the top. also some toe gripping

Want to start focusing back on quads more, belt squat are not getting enough lower quad and I've lost a lot of knee mobility and knee over toe dorsiflexion

171.6

13.7

food rightnow

meal one
Space milk protein
Vit C
Creatine

Macademia nuts
Almonds
PNB

meal two

beyond meat burger with cashew cheese
     or
Mung  bean scramble eggs/onions mushrooms vegan cheese/nutritional yeast
myocellular bacon
soy or oat  yoghurt/ hemp seeds/ wheat germ

noodles and tofu 
      or
Rice and tofu
Soy or Oat milk

feeling great on this. and for some reason stomach is definitely flatter?!

Thursday ruck

 Fast one! Great nights sleep really helps

35 lbs ruck

6 laps

3.63 miles

55:51
( 3 miles in 46.25!

15:21 ave pace

15:48
15:12
15:11
14:58

121 Ave HR

172.2

Chin press 175 x 1 x 10, 20 kg swings 5 x 5/5, leaning band tri ext

 My hip was acting up from the layback press arching. Right  Rec Fem overstretched. Ive had this before but it was distracting and keeping me from getting under the bar as well but no worries

Surprised I lost the groove so fast, only a  week off BUT I did re introduce a similar but very different motor pattern to screw things up

165 x  1 x 2

175 x 1 x 10

thought  about going to 180 for the last five sets but then thought better

172.0

Layback press 200 x 1 x 4 attempts, band pushdowns band reverse curls, laterals rear delt

 All over the place, as it the way it seems. switch to something new/ old, it works great for a few workouts then the searching begins

Slept well, mentally ready just not all there
135x1
155x1
165x1
175x1
185x1
195x1 ( out in front)
200 x 1 kinda
200 x 3/4 out in front
200 x 1
100 x 3/4
185 x 1 x 3 ( just so so)

back to the chin press

172.4

5 mile ruck 35 lbs

 Started a bit slow but picked up well

Pretty strong and fast

35 lbs

9 laps

1:19

5:17

15:24 ave pace

16:03
15:42
15:21
14:51
14:48

116 BPM

173.1
13.1

48 kg swings 20 x 5 22 min (pr), 48 kg belt squats 3 x 8, pistol practice 3 x 4/4, pullaparts

 This kicked my ass and I think mainly it's because we were going so fast. Just Nick and me and it was I go you go. man that was hard to try to maintain height ( which I did pretty well)

Next week starting the cycle with the new, lower heel Do Wins and see how that works. It's been fine ( no neg feedback) on wednesdays and it's definitely a more stable shoe

then back to pistol practice and MAN am I OFF! Looking at the video my knee barely moves over the toe compared to when I was decent at these a few years ago

I think the key is just practicing on my left leg as doing the right tends to tweak the hip/ back I think

172.8

12.3 ( bath)

Thursday Ruck

 solid one but not fast. legs felt heavy

35 lb ruck

6 laps

3.55 mi

56.47

15:57 ave pace

15:14 last mile pace

123 bpm ave

Layback press 175 x 1 x 6, 185 x 1 x 5 190 x 1, 20 kg swings 4 x5/5 24 kg swings 4 x 5/5,floor pushups, 20, 20, 15

 Layback press felt much more normal today.  No shouler bicep tendon or elbow stress at all

Cues are :
1) get hip in front of bar

2) Elbow under the bar

3) Unrack with legs

4) Layback until I see the X

5) Press To the X

Do Win shoes seemed fine

173.6

13.1 no bath!  the weight  helps

Layback Press pyramid 155-190-180, kb press 24 kg 2 x 3/3,

 Well this was a very weird day. All kinds of shit this am and glenn and nick out so I decided to play around a bit

Which I haven't in forever

Tried kb clean and press and man, once again, it's so awkward anymore
16 kg  x 3/3
20 kg x 3/3 x 2
24 kg x 3/3 x 2

Biceps felt weak as shit. IN THE RACK POSITION!
Decided it isn't going to be a main course

Then went back to my old press from the chest. Was pretty upright til 165 when I realized shit was just going to push forward again so layed back a bit and it wasn't too bad
165 x1
175 x1
185 x1
190 x1 x 2
180 x 1

laterals

rear delts 3 x 8 each 15 lbs

172.0

Sunday ruck 35 lbs 5.09 miles

 Legs were heavy and slow today

35 lbs

5.09 miles

1:21

15:57 ave pace

16:18
16:11
16:05
16:01
15:02

171.8

44 kg swings 22 x 5, 30 min, 44 kg belt squat 3 x8, pullaparts 3 x 30

 Was light today ( 171.8) and even though I slept well and nothing hurt I didn't find the same groove as last week. it got done but not as smooth as I would have liked

Thursday ruck

 Second night bad sleep with doggo with stomach issues so super tired but I got started and it wasn't bad at all

35 bs

5 laps

3.05 miles ( there and back)

48:18

15:50 ave pace

15:41
16:20
15:28
15:28

172.2

175 x 1 x 5, 185 x 1 x 5, 20 kg swings 8 x 5/5, floor pushups 3 x 15

 Realized that I wasn't swinging my chest in front of the bar on the set up ( because of the Do Wins  or not) and taking the unrack way too vertically, which fucked everything from then on

so it's

Chest in front on setup,  swing under
Think right on stand up
Hold bar high
Drive right

Did swings with my do wins
LOVE the look and hoped they might work with my press on Monday  but no, not enough heel toe drop

but they should  be good on swings
Wide toe box VERY stable,heavy and the slightly lower heel  may actually help get more hip
I'll try on Sat but drop bell weight  to 32 instead of 44

210 x 1 x 5 PR, pushdowns, reverse bar curl, db laterals

 This went ok despite a not perfect mental state/prep

Did my warmups trying out a new shoe, the Do Win stacked leather heels which ended  up not feel right so I switched back to the Innov8s at 195. but the getting the  groove perfect took a few sets

135x1
155x1
165x1
175x1
185x1
195x1
205x1
210 x 1 x 5

was NOT holding the bar  high enough  with intent and was rushing everything. Last weeks hamstring twinge was on my mind too

173.6

35 lb ruck 5.1 miles

 Really strong and fast one today! Nice for a change

35 lb ruck

9 laps

5.1 miles

1:19:32

15:16 ave pace!

15:28
15:25
14:52
14:55

173.8

40 kg swings 25 x 5 ( 30 min) 40 kg belt squat 4 x 10, pullaparts

 Great day! Best swing height with this bell probably of all time for me. have no idea where it came  from. Went back to lean back at the top but with more leg activation at the start and this was the result..Who knows if it will work again but great day!

173.4

13.1

Thursday ruck

 Very strong. Hot, too. Solid 80 degrees but a decent breeze so no too bad

35 lb

6 laps

53:19

15:15 ave pace!

118 BPM Ave

173.3

175 x 1 x 5, 185 x 1 x 5 strong!, 20 kg swings 4 x 5/5, 24 kg swings 4 x 5/5 rolling db ext hammers

 This went very well. right hammy was perfect til 3 rd or 4th set with 185 and felt a teeny tiny strain at the lockout when hips were fully extended but knee was bent a bit

I can't let that happen. I can knee kick a bit to start but then have to learn to really lock the knee at lockout

Groove was very solid though and I felt strong

173.6

210 x 1 x 4 PR!, 200 x 1, pushdowns rev bar curl laterals

 Well this was a mixed a bag. Started off great with four very strong 210 presses followed by some weird right hamstring/knee or ?? adjustment mid rep. Now 4 hours later all is well but it has me spooked. TWO FALLS this week, BOTH to the right side now this.

Very very weird. Just very glad it was just 200 that it buckled than if I had forced myself to take the fifth single

We'll see how it is tonight and tomorrow

173.0

35 lbs ruck 5.12 miles

Strong and fast today

35 lb 

5.12  miles

1:19:53

9 laps

15:36 ave pace

16:02
16:01
15:31
14:54
14:51

118 ave BPM HR 

172 bw 

32kg swings 20 x 20 ( 28 min) 32 kg belt squats 3 x 10, pullaparts 3 x 30

 This workout is always hard, even when I'm inshape

171.8

175 x 1 x 5, 185 x 1 x 3, 190 x 1 x 3 !!, 10 lb cb swipes, 5 x 10, rear delts 5 x 10 15s

 This went SO GOOD! Main cue was 'think right' then, actually " lock my core". turn out if I do that  I hold the load with the whole body and not just my arms. stiffer is better

SO much easier this way with no having to scoop under the bar and orient then re orient my elbows so much. way  more efficient

173.6

205 x 1 x 7! pushdowns, rev bar curls, laterals

 Wow! Moved the bar height  up to the next pin, just one inch, and what a difference it made! I start with the bar touching my chin so how much I bend my knees to unrack it is irrelevant but this higher start made the setup so much more efficient!

175 x 1
185 x 1
195 x 1
205 x 1 x 7 ( set three was  3/4 in front)

  173.3

35lb ruck 5.1 mile

 This was hard. Legs not sore but a bit tired from yesterday's swing and squat work,especially with this new/old leg dominant style

Took effort but no biggies. not great sleep either with a15 min dog interruption

35 lbs

5.1 miles

1:19

15,35 ave pace

16.03
15.52
15.24
15.29
15.01

118 ave bpm

6.1 mets

173.2

48 kg Swings 20 x 5 ( 28 min), 48 kg belt squats 4 x 8, pullaparts 3 x 30

 Finally I a good swing day! Went back to breaking at the knees first then hinging and  guess what, I found my legs again! And, my balance. Much better

At first I thought the swings were low but glenn and nick kept saying no, they were good but I didn't believe it til I saw the 15th set

light  today

172.0

13.4

35 lb ruck 3.56 miles

Nice and toasty 80 degrees. So it begins

35 lbs

3.56

54:55

15:24 ave pace

16.12
15.17
15.06
14.34 !

119 ave hr

173.3 

205 x 1, 215 x X x 2, 205 x 2, 200 x 1 pushdowns rev curls laterals

Rough one, Great night's sleep on all levels ( 124 HRV 7 hr sleep, good deep) but just couldn't find my body  enough. 

Biorhythm chart says physical is 94 negative lol. no wonder. Feels it

That   being said it wasnt that bad

175 x 1
185 x 1
195 x 1
205 x 1
215 x 3/4
215 x nothing
205 x  out in front
205 x  1 
200 x out in front
200 x 1 

HAVE TO PUSH BACK

Also cannot rush the swingunder right into the  elbows up either. biceps tendon rolled on 185. not a good start

swing under
then set the elbows up
think right then unrack
hold bar high and STOP
push the bar back

173.3

35 lb ruck 5.13 miles

 Slow start but strong finish. Rushed  start too

35 lbs 

1:20

5.13 m

15:43 ave pace
16.08
16.09
15.56
15.14
15.03

117 ave HR

5.2 ave METS

173.2

35 lb ruck 3 miles 48 min

 First summer heat ruck not great fun lol

It always starts like this but solid nonetheless

35 lbs

5 laps

3:06 miles

15:51 ave pace

118 bpm HR

173.3

175 x 1 x 5,180 x 1 x 5 20 kg swings 4 x 5/5 24 kg swings 4 x 5/5 20 lb db ext, hammer curls

 This went just about perfect. No sore or tweaked at all from Monday, which is, in itself, amazing

Adding in the cues
"Push back" instead of chest up. If I push back after the hold the chest automatically goes up

1) elbows up

2) hold bar high

3) push back

 these hold felt great! and it was VERY cool to have 225 in my hands again after a year! It felt heavy  but not crazy heavy and I jumped from 205 to 225!

173.0

215 x 1!! Chin Press PR.

 This went great despite a headache all morning and not the best attitude. Slept well but otherwise didn't have a good feeling.

But it went great. The one inch extra width seems to really help a lot

155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1!!
205 x 3/4 ( need more tricep rest)
205 x 1
200 x 1 x 2

band pushdowns 4 x 12
rev bar curl 4  x 8
laterals 3 x 10

173.6

35 lb ruck 5.2 mile

 35 lbs

5.2 miles

1:21

15:44 mi ave pace

16:23
15:50
15:46
15:16
15:15
15:23

173.6
13.8

40 kg swings 20 x 5, 5 x 6, 40 kg belt squats 3 x 10 pullaparts 3 x 30

 Really good day. Solid sleep although  still a little vertigo upon getting out of bed.Weird but it was fine during swings and now

thumb is bending easier and more quickly. About 70% there.Easier to grip bell too

wanted to get back to 25 sets so I settled on 5's but felt so good I decided to up it for last 5 sets. No issues

then 3 x 10 belt squats 

173.3

35 lb 3.5 mile ruck

 really strong. cool and overcast still. awesome

35 lb ruck

3.53 mi

54:02

15:18 ave pace

15:47
15:21
14:55
14:59

118 ave BPM

173.6 

14.6

175 x 1 x 10, 195, 210 220 static holds, rolling db ext 25 lbs 6 x8 15 sec rest, db hammers, 20 kg swings 4 x 8/8

 Just about a perfect workout. Pretty much every set and rep were correct and identical

The new ideas worked

swing under bar first

then elbows up

unrack hold bar high

press up chest up

135x1
145x1
155x1
165x1

175 x 1 x 10

5 am 173.2

           14.6

12:30 174.0
            10% bf
             60% hydration

215 x X x 2, 205 x 1 x 2 down, band pushdowns, bar rev curls

Should have made this. Had too vertical a forearm on the first attempt and the bar went out in front

Second attempt kept my elbows more in front of bar and damn near made it!

Takeaways

As suspected swinging out in front of the bar and THEN standing up is better than smurging it all together
BUT I have to keep elbows slightly  in front of bar

Held the bar high enough and strongly enough as well as locked knees better

The Cues

1) swing under the bar then swing elbows up

2) Unrack and push on bar to hold the bar high. pause

3) Drive the bar and the chest up to press 

 only weighed 171.6 this AM 

WTF? BUT I feel great. so there's that

35lb ruck

 35lbs

5.06 miles

1:20:40

15:56 ave pace (  watch screw up from pausing it)

16;10
17:09
15:54
15:18
15:09

116 ave HR

32 kg swings 20 x 8, 30 min, 40 kg belt squats 3 x 8, pullaparts 3 x 30

 These went very well. Strange fundamental difference in easyness between 8 and 10 reps. shouldn't be such a difference but there is

172.2

35 lb ruck

 really solid day. unseasonally cool and crisp/overcast

35lbs

6 laps

55:14

3.58 miles

split 1 15:58
split 2 15:25
split 3 15:00!!
split 4 15:10

118 ave BPM

170 x 1 x 5, 175 x 1 x 5, static holds 195, 205 , 215 band pushdowns 4 x 12, bar rev curl 4 x 8

 Super distracted as I had to rush to the ortho doc for a cortisone injection in my trigger thumb but I got it done and form was solid

those three cues are really working

think right
hold bar high
chest up

174.00

212.5 Pr!, 205 x 1 x 2, rolling db ext, seated hammers, laterals

 This went great! And just as planned.I hit 205 strongly and went right to 212.5, I was a solid lift. I could have been tighter and  less knee kick (which hurts more than helps) but it was good

135x1
145x1
155x1
165x1
175x1
185x1
195x1
205x1
212.5 x1
205x1x2

The 'chest up' technique right as I drive was key. In fact, one of the issues with 212 was that I didn't do it enough and too much went to my hips. But that cue changes everything

1) Think Right  on takeoff
2) Hold bar high  
3) Chest UP during the drive

db ext and hammers with 25s

laterals with 15s

173.3

35 lb five mile ruck

 Way too dogstracted today! three times lol. Plus the apple watch got stuck on a setting I couldnt see the ave pace and distance etc. SO not great. Plus legs were tired from swings and squats

35 lb ruck

1:19:50

5:05 mile
splits

16:05

15:44

15:56

16:19

14:53

114 BPM HR

173.3

48 kg swings 20 x 5 ( 29 min) 48 kg belt squats 3 x 8, pullaparts 3 x 30

 Was really worried my trigger thumb hand wouldn't be able to hold the grip but it turned out fine. Just made me really concentrate on the setup even more than usual

Still took me eight sets to warmup and find  the groove

Glad I put these back in the mix. that strength goes away FAST

174.2

12.7 ( bath)

35 lb ruck

 Solid one

35 lbs

3.44 mile

50.33

15:16 ave pace

3 miles in 46:10

119 ave BPM

173.4

170 x 1 x 5, 175 x 1 x 5, 195,205 205 static holds, 20 kg swings 4 x5/5, 24 kg swings 4 x 5/5, band pushdowns rever bar curl

 This went, well, perfectly. I've never done ten reps so exactly the same in the press

Made a discovery this morning during BodyMaintenance, (at 5 am) that may have permanently fixed my falling back at lockout problem

It occurred to me to me that I should drive my chest up at the sticking point not my hips forward. that hip drive creates a counter action of laying back. I've been thinking thats how I get into my arch but the chest up drive wedges me under the bar with my COM IN FRONT OF THE BAR, NOT FALLING BACK!

Of course we'll see how it does with 205 + but I have a good feeling about it

The  static holds are crucial as they are the critical point and I'm not strong or confident there yet but today was better

The Setup

Think right

Hold bar high

Chest up

205, 210, 212.5(almost) 200 x 1 x 3

 This went great but not perfect BUT nothing  tweaked which is most important

Focused on the three things I learned from last monday

1) unrack 'think right'

2) hold the bar as high as possible

3) push back ( not  100% about this one tho)

4) take the very small jumps they are important

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1 good but hard enough not to make me want to jump to 215
212.5 x almost ( video showed elbow flare and I got  a very minor left shoulder clunk which I think is from pushing back instead of up. Elbow didn't flare on 210
200 x 1 x 2
200 x miss balance
200 x 1

I think instead of pushing back just drive hips

20 lbs db rolling ext s/s with20 lb seated hammer curls

4 x8 / 4 x 6

15 lb laterals 3 x 8

173.2

4.94 mile 35 lb ruck

 Kinda hard today. Felt pretty beat up for no physical reason. Just the stress of the dog emergency

Speed ok but nothing special

35 lbs

1:19

4.94  miles

16:22 ave mi ( something messed up here makes no sense)

I didn't see ONE 16 during any of the laps and the last three were in the 14:30's range so I don't know what's up

going to start the meter running when I go out the door tho instead of at the park. miles is miles

173,

44 kg One arm swings 8 sets of 5 ( dog emergency workout cut short)

  Walker tore his dewclaw off playing this morning and trip to the emergency vet cut my workout short

Plus no video

But the session was actually going strong and my thumb was doing fine

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5

44 kg x 5 x 8 sets

173.0

Thursday ruck

 Fast one

35 lbs

6 laps 

3 miles

46:40

15:30 ave pace

top pace 14:04 mile

hot too. heat conditioning starts now it seems

170 x 1 x 10, 180/190/200 start holds, 20 kg swings 4 x 5/5, 24 kg swings 4 x 5/5, band pushdowns, rev bar curls

 Woke up really sore from the shitty reps on monday but learned a lot

1) SMALL JUMPS ALWAYS

2) HOLD THE BAR AS HIGH AS POSSIBLE

These cues worked great today and pretty much erased all the soreness!

135 x 1
145 x 1
155 x 1
165 x 1
170 x 1 x 10

start holds 180 190 200 

these felt great!

173 BW 

215 x Miss twice, 205 x 1 x 2 195 x 1 x 2

 Right hip flexor woke up wonky and I had a very hard time getting my hips in front during the setup

Everything rushed then. But I survived and it wasn't that bad , although second attempt was lousy.. WAAY heavy just in the arms

Next week go back to smaller jumps. totally rushed everything today BUT the total load was solid

Handled many lifts at and above 205

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x Miss x 2
205 x 1
195 x 1 x 2

rolling  db ext 25s x 5 x 8

12 lb laterals and rear delts 3 x 8/8

band rev curls 3 x 15

172.9

4.94 mile 35 lb ruck 1:17:56

 Wanted to go exactly five miles but  need a better route lol. Close enough

35 lb ruck

4.94

1:17:56

15;45 ave pace

116 ave BPM

first mile 16:16

second 15:55

third 15:54

4th 15:24

5th 15:14

last two laps was clocking 14:20 min mile pace!

this is great fun

40 kg one arm swings 25 x 5 ( 30 min) 40 kg belt squats 4 x 10, pullaparts 3 x 30

 This was strong. Solid. Thumb  was fine from start to finish

Just me and nick and pace was fast

173.2 BW

175 x 1 x 10 chin press, 20 kg swings 4x5/5 24 kg swings 4 x 5/5 band pushdowns 3 x 15

 These went perfectly.Good thing too as I'm having trigger thumb surgery and won't be pressing bars for two weeks but it has to get done

Plan is right arm bottoms up press as well as some one arm swings with right and bodyweight squats

The setup is key and the key to the setup is

1) feet in front

2) elbows swing up

3) push back

bw 173.9

210 chin press Pr, rolling db extensions, laterals, rear delts rev bar curl

 This went well but those small jumps are interminable! Completely necessary but SO hard to say calm while doing; I feel like I'm wasting energy I could  be using on the top set press but I have to do it

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1 pr
200 x 1
195 x 1

205 got out in front at the top just a little bit.I have to place my feet just a bit more in front so I can more easily swing the elbows up. if the feet are right under the bar the elbows end up too vertical and the bar goes up/forward bit. I still controlled it but it's not perfect

Feet in front
Elbows swing under
Push  Back and Up

173.0 

Five mile ruck

 It went well but I was so close ( 9 laps = 4.7 miles it seems) that I tacked on a longer walk home to get to five

slow start again

35 lb ruck

1:18

5 miles

15:45 ave pace

1st 16:24

2nd 15:59

3rd 15:53

4th15:23

5th 15:06

172.2

32 kg swings 30 x 5 ( 30 min), 40 kg belt squats 4 x 10, pullaparts

 This was harder than expected too, especially since it was 50 reps less than the usual 20 x 10, Lower  back got a bit tight after 20 sets as the pace was very fast. Adjusted technique a bit and slowed down and it was fine

Also, thumb gripped much better than it as and that helped

Fives lets me really get the most out of each rep in each set. No doubt about it.. And going that fast is no joke

172.2

13.9 bath

Thursday ruck: heavy legs

 This was harder than expected, with my legs feeling heavy and sluggish for the first time with the 35 lb weight

The time was slower but not that much off last weeks PR ruck. As usual the last two laps were the fastest

35 lb ruck

6 laps

3.01 miles

47:01

15:37 ave pace

117  ave HR

15:48
15:46
15:16

170 lb chin press 10 x 1, 20 kg swings 5 x 5/5 24 kg swings 5 x 5/5, band pushdowns, band rev curl

 This went great. Ten sets, two more than last week and ALL were so similar I can't really tell them apart!

These are sets 1, 4 ,8 and 10

Just have to make haste slowly. Definite potential for elbow overloading

173.6

205 x 1 x 2, rolling db extensions 5 x 8, laterals rear delts bar rev curls

 This  went great aside from losing balance with my first attempt with 205 but then did 2 great reps with it.

Misloaded my ( supposed) 200 lb down set to 195 which went great. Still need to get more solid at unracking but no complaints and  no shoulder biceps or elbow issues

135 x1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x  miss
205 x 1 x 2
195 x 1
190 x 1

25s on the triceps and 20's for the laterals

straight exercise bar for rev curls

173.6

5 mile 35 lb ruck 1:19, 15:56 ave pace

 Bit bad but hard going as my quads were very tired from yesterdays swings and squats and a surprise visit from tracy and the dogs slowed me down on my 4th mile

but all good

mile one 16:15

mile two 16:01

mile three 15:37

mile four 16:43

mile five 14:59

173.4 bw

48 kg Swings 20 x 5, 48 kg belt squats 4 x8, pullaparts 3 x 30

 I decided I wanted to swing the 48 again, despite my thumb being very tight yesterday. IF I COULD

I hadn't realized, until I looked, that it's been months since I decided to top out at the 40 kg

Mid December . wow

But the warmups and thumb went well, I just REALLY had to set my grip AND I started all with left arm first as warmup showed it was easier than taking the transfer

These were solid, nowhere near as high or powerful as I've done BUT they were decent and got done AND I didn't tweak anything

Good, back to the old cycle but only sets of 5

32 kg 30 x 5

40 kg 25 x 5

44kg 20 x 5

48 kg 20 x 5

172.4

13.0 after bath
56.7 ( dehydrated)

3 mile 35 lb ruck pr : 45:24!

 Another 3 mile 35 lb ruck PR

Getting closer

35 lbs

3 miles

45:24

15:31 first mile

15:03 second mile

14:43 third

130 hr