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

Chin Press 170 x 1 x 8, 20 kg swings 4 x/5/5, 24 kg swings 4 x 5/5, purple band pushdowns 4 x 10, exercise bar rev curls 4 x8/6

 This went super good today. Totally solo and it was fine.

Really focused on the setup and they went pretty much identically

135
145
155
165 
170 x 1 x 8

The Rehband sleeves are amazing and a blessing, perfect for this style. Just enough support but not too much

And what a surprise I could do barbell reverse curls again with no thumb or bicep tendon pain

And it seems my trigger thumb, sans splint is ( slowly) getting better!

173.2

205 x 1 !!! Chin press

 Feels like it's been months but I guess only 3 weeks or so. Warmup went well and mental state was solid, for a change

135 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1 !!
200 x 1 ok but a bit out in front
195 x 1 x 1
185 x 1

Key thing is to  get the elbows up and in on unracking

Otherwise they end up vertical and so does my torso. Bar goes out in front a bit that way

No tricep,elbow or shoulder stress in the workout or now, three hours post workout

Elbow sleeves  are perfect. Just enough support but not too much

rolling db extensions 4 x 8 25 lbs

laterals rear delts 3 x 8 15s

reverse band curls  3 x 15 red band

173.6

Sunday 35 lb ruck

 This was decent. Started slow and got a bit better at the end

35 lb ruck

9 laps

1:14 time

15:40 ave pace

4.73 miles

SPLITS:

16:15

16:05

15:49

15:09

14:52!

173.2

7:40 min sleep on DST switch

44 kg swings 20 x 5( 35 min ), 44 kg belt squats 3 x 8, pullaparts 3 x 30

 Very weird session. Nick cancelled at last minute and glenn was hurt and my thumb was having a hard time so I was adjusting my grip.. Not a good thing with 44 kg. Going to have surgery asap. just get it fixed.. tired of this

But all in all the swings were decent and my legs have recovered from the DOMs enough to do the workout

173.4

35 lb ruck 3 miles 46:39, 15:30 ave pace

 Went back and re measured the distance for my half mile loop and I was right; it was spot on. Using the stopwatch and the walking app must have messed it up

All good but my quads were ( are) toast! from the fast mile walk and the 100 squats. I'll give it another go and see if I adapt and get less sore but I don't want to be so sore for my ruck

If I don't adapt I'll change it back to swings or clubs

Ordered new elbow sleeves as I think they are going to help on the press. certainly can't hurt

Normal muscle soreness from the presses( mainly mid upper back) but triceps and elbows were fine

173.4

175 x 1 x 10 Chin Press , BW squats 5 x 20, rev band curls, band pushdown

 This was very decent. The only mistake I made was unracking with too much leg and not enough arm tension. I was confused about that from the very start.What I did on Monday ( which was correct) was done un consciously and today I was thinking about it

But, in retrospect, that was the problem, not enough arm tension. And still all ten moved great

Noon weighin ( bath)
174.2

10.1 bf

MaxVo2 One Mile Walk Test

 Had a cancellation today and was feeling VERY spry; NO residual anything from yesterday's presses. Pretty amazing actually

Last time I did this was Feb 1 2024 so almost a year to the month. I wrote that I did 13:31 for the two lap mile with a HR of 155 ( hand counted) after ten seconds. I wrote that gave me a max vo2 of 41 but that doesn't seem right

Warmed up with a  1/2 mile at 6 min half mile or so so I had hopes for a 13 min mile and a lower HR

Used the stopwatch on the apple watch to time the first half mile then turned it off. BUT when I started the test the aver pace was already too high. I just kept watching the stopwatch but it distracted me thinking it wasn't right

Passed the first lap in 6 :30 pace so I thought I was golden but when I hit the second lap that I started it said I still had .04 to go or something!

It  didn't register the mile til I got back to where I started     THE WARMUP 

ACK

But based on two laps

13:15 mile

HR at finish 130

Max vo2 score 36.2

Rating Excellent

VERY close to a superior rating

Oh I also wore my old Go Rucks but I'm not used to them. Let anterior tib started tightening up 1/4 mile in: not used to this pace but I still gutted it out

Next time: normal ruck boots
                  don't use stopwatch to time warmup

                 GO FASTER 

155-200-180 Chin Press! rolling db ext 3x8 with 25s, laterals, rear delts, rev band curls

 This went great! Tried to just go as naturally as I could and not overthink things. Wore elbow sleeves too and that seemed to help

135x1
155x1
165x1
175 x1
185x1
190x1
195x1
200x1
190x1
180x1

Very sure I could have done 205 but didn't want to push anymore til I see how things are 24 hours post

Once I realized my elbow flair is not new I just accepted it and went by feel

the rolling db ext felt great but hard! can't believe I used 65's for set of 8!

also weighed 175.2 this morning! Impossible burger for the win lol

Sunday ruck in the rain

 Wow, quads were sore from the start today! good sore. though it would affect my ruck more but it didn't

another fast and strong one! 35 lbs is the sweet spot it seems

35lb ruck

9 laps

4.73 miles

1:13

15:27 ave mile pace!

lots of stopping to put  on and take off raincoat!

Slept great 7.5 hrs!

174.6

12.9 no bath  my body likes the impossible whopper it seems lol

40 kg swings 20 x 5 ( 25 min) 40 kg belt squat 4 x 10, Chin press 45-115 x 1

 This went well. Trigger thumb actually seems to be better after a week of wearing the splint 22 hours a day ( training and such), so I will put off the surgery for a bit more and see what happens

SO I could grip the bell harder and that was certainly better than last week. Of course I was doing five's not tens; back to my old current style with the armed glued and leaning back at the top to maximize bell height

Definitely staying with this style it's the strongest and safest

Probably going to just do 20-22 sets of 5 with all the bells going forward
wk1 36
wk2 40
wk3 44
wk4 48

rinse and repeat. that should be plenty

40 kg belt squats
wow my legs got sore in ONE DAY from this

4 x 10 haven't done this in a minute

Chin presses ; just very light grease the groove

173.4

Chin Press 135-165 x1 x 5, 170x 1x2, CBswings 5 x 15, laterals, rear delts, rev band curls

 This went well although my left lat was definitely working too hard. In a crampy way that had me worried but stretched out pretty well right away. We'll see what tonight brings but I think it will be fine

Left elbow/arm is definitely higher but not seemingly a problem- at these weights at least

I think the main issue was the triples from 45 - 160 x 2 . back to only singles

135 x 3
145x3
150x3
155x3
160x2
165x1 x  5
170x1 x 2

 wore the flatter adidas today but don't  think they helped. back to the inov8s monday

173.2

The Chin Press 135-180-135, CB swings 5 x 10 10 lbs, laterals, rear delts, reverse band curls

 This worked GREAT! I started out very cautiously and slowly, especially at 135 and above but the  tricep, biceps tendon and elbow were fine

65, 85,95 x 3

135x2
155x1
165x1
170x1
175x1
180x1
170x1
165x1
155x1

now we wait to see how things feel tomorrow

173.4

35 lb ruck Another awesome fast one

 35 lbs

4.65 miles

1:13 min

15:46 ave pace

15:07 last mile

THIS feeling, THIS flow state is what it's all about for me

3 miles in 48:29

32 kg swings 9 x 10/10, 40 kg belt squats 4 x 8, Chin Press,up to 95 x 5, pullaparts 3 x 30

 Trigger thumb still active so I didn't know how this would go. Kind of a test run for if I want to do a Birthday challenge next week with 32 kg swings
I don't lol

First time I've done this kind of style and speed work and I could feel it. Max HR was about 140 and started next set at 115 or so. Compared to the old snatch vo2 days it was nothing but power/speed work is very much like heavy: very little margin for error

Felt my left forearms get a little wonky on the 9th  set so I called it there

Back to fives again. Gotta go with safe but good to know I still got it

then onto the new experiment, the chin press

Kinda like Press 2.0 but without the drop and pop.Wont know til Monday but this felt strong and didn't hurt my tricep at all

45 x 5
55 x5
65x5
75x3
85 x5
95 x 5

173.2

175 x 1 x 5, 185 x 1 x 5 ( layback style) 16 kg five mine 15:15 swing test 100 reps

 This took a few warmup sets ( and almost tweaking my tricep again with  95!) but I think it went well over

I just have to 'THINK RIGHT' when I press or my left overloads, even with light weight.

Once I remembered that it was solid

Chest up, spot X, unrack

Lock legs, layback and pause a bit

Think RIGHT and press

Also DON'T  tuck elbows in, let then flair abit ( naturally)

135 x 1
155 x 1
175 x 1 x 5
185 x 1 x 5 ( missed one at 175 and 185 out front
155 x 1  x1

16 kg swing test

testing out my apple watch too

 

test was easy, trying to keep the watch face from fading. not

100 reps five minutes

HR -125

will take 32 x 8/8 x 10 on Saturday and assess whether I want  to test this next Sat on my B day

173

205 x 4 misses! re tool. bad day

 Little sleep and bad at that. Felt "ok" but then both training partners out but still had a good attitude.The new technique felt great up to 195  but then Nothing at 205. Even just put five on the end trying to be as  casual about it as possible but only the third one made 3/4! fuck me

went back down to 135 with the old layback then press style and it felt ok. Still feeling like I'm psychologically protecting myself at 205. 195 was no problem

135x1
145x1
155x1
165x1
175x1
185x1
195x1
205 x X x 3
205 x 3/4
135x1
155x1
175x1
185x1x2

parallette pushups  3 x 12 felt left elbow a bit! really?

laterals rear delts with 15's

173.0

35lb ruck

 Another good one! Love this new Apple watch for tracking these numbers

35lbs

9 laps

4.63 miles

15:55 min/ mile

1:13  min

115 ave bpm

172.4

44 kg swings 25 x 5( 35 min) gob squats 24 kg x 4 x 3,pullaparts

 Left thumb was wonky so that slowed me down a bit but didn't really bother my grip or technique just had to concentrate on set up more

Other than that pretty strong workout

goblet squats

16kg x 4
24 x 4 x 3
decided not to go on as my left biceps tendon was moving around and that's not good and my abs were yelling at me so back to belt squats

pullaparts 3 x 30

172.4

170 x 1 x 4 175 x 1x 4, 185 x1 190x 1,pbar pushups 4 x 10, 20 kg swings 5 x 5/5

 Changed the start setup to  hips and elbows directly under the bar, with my head more in neutral than looking up

Got tired of not feeling stable and rooted at the start much less HOLD the rack position strongly

this worked well. Have to focus more than ever though on spotting the X as I press 

172.4

205 x 1 x 3, 195 x 1, 190 x 1 185 x 1, Pbar pushups 4 x 12, laterals rear delts

 All tumult considered this went well. I got three singles with 205 after missing the first attempt. GOT to stay on the X. SO MANY things to think about ALL of which are CRITICAL to making the lift lol

135 x1
145x1
155x1
165x1
175x1
185x1
195x1 ALL great up to here
205 x miss
205 x 1 best one
205 x 1 meh
205 x 1 better but tired now
195x1
190x1
185x1 all solid

pushups laterals rear delts ( 15s)

173.0

35 lb ruck

 This went great, except for messing up the pause function on the watch all went well

super super fast. I was right at 16:30 miles from the start and even had some 5:17s at the end but messed up the overall time when I stopped to talk to the huskies lol

worth it

35 seems the perfect weight  as I can really go fast and the stress on the feet knees and hips seem much easier

Dont know if it's because of 11 years of 50-45 lb weekly rucks and it'll get harder if I don't do them but digging it now

Almost feels like a runner again

35 lb ruck 

9 laps

4.74! miles

17:09 pace ( including the 4 min stop)

11 ave HR ( better)

1:21 time ( so figure 1:17)

GREAT SLEEP LAST NIGHT THANK G-d

7:42 min

awake 10 min
REM 1:42
Core 5:39
Deep 39

172.2

40 kg swing 25 x 5,( 35 min) Goblet squat 16,20, 24 x 4 x 4, BW squats 2 x 15, pullaparts 3 x 30

 Bicep forearm got strained friday from spotting levy on his presses and of course didn't say anything to me until bedtime,

Slept like shit the night before so I really needs some good sleep but not to be. In pain all night  tossing and turning

5 hours 17 total sleep and NINE MINUTES OF DEEP SLEEP!! FUCK AND I felt it! Luckily it must have an elbow sublux as it didn't bother me once I got swinging. Dodged another bullet

Sets and reps were pretty strong, all things considered

Goblet squats didn't bother the arm either as I expected they were. Have to do this more lightly and focus on depth more than weight, as well as static strength in the bottom

172.4

12.9 ( bath)

Thursday 35 lb ruck Apple Smart watch data

 A client gifted me an Apple watch so I had to give it a go today. Didn't want to like it but I do.Really like the sleep data but especially wanted to see if I've been fooling myself about the lap distance

Turns out I was shorting it by just a little. Thought  it was .5 mile per lap ( inside edge) but it's wee bit more. Six laps in 3.17 miles.Excellent

And with the lighter ruck my pace per min is better too

6 laps

3.17 miles

48:41 total lap time

16:52 mile ave

ave hr 123 ( actually higher than expected. faster pace?)

Wore the GoRuck MacKalls and they worked great. perfect for wet mushy  ground. didn't feel good at all last time but this time perfect

173.4 bw

175 x 1 x 9,185 x 1, 190 x 1 195 x 1 x 2 , 190x 1 x 1 PB pushups 4 x 12, 20 kg swings x 5 x 5/5

This went great. Really focused on the getting comfortable in the start/rack and initiating from there. 

Started blending in at about 4 sets in. Urack focusing on making sure to push with the right arm ( to be square!) then driving with the HIPS again to initiate instead of the knees,

The Adidas shoe is better for this the positions felt good leverage and the tricep was fine

Parallel bar pushups 4 x 12 these felt great!

20 kg swings 5 x 5/5

205 x 1 x 2 ( 2 misses) 195 x 1 x 2, laterals rear delts bw pbar pushups

 Weird day. Bad sleep and wanted to get three 205's. same technique as last wed but I got a little "wavy" bend in the mid rep so I made first and third ( kinda no lockout) then changed back to flatter adidas and and it went away! 

But the good news is a ground pretty hard on four 205 attempts and nothing hurts!

185 x 1
195 x 1 ( big jump)
205 x 1 ( shown)
205 x miss
205 x make ( same no lockout -balance)
205 x miss

195 x 1 adidas shoe

195 x 1

185 x 1

190 x 1

laterals
rear delts
V angle p bar pushups 4 x  10

174

Sunday ruck 35 lbs

 Decided to lower the pack weight  to see if that helps with the toe issue and MAN did it feel light!

almost too light. First mile in 14:30 lol

8 laps

4 miles

1:04

16 min miles!

173.4

13.5 bf no bath

36 kg swings 25 x 6 ( 30 min) 20, 24, 28 kg goblet squats x 3's, pullaparts

 This was ok.Used the new old swing techniques (leg dominant) and it was ok. Still have to get used to the balance differences with heavier weights tho

the goblets were  harder than expected. also depth not good. definitely can tell I  haven't been doing these

will probably combine them with bw squats for a pump

173.2

Thursday ruck

 This was strong. 49 minutes for the three miles. Big toe was fine but got tight again later. Traced it down to the tight left gastoc. Stretched that out and mobilized the big toe joint and all was good

45 lbs

6 laps

3 miles

49 min

172.6

New Old technique, 175 x 1 x 12, 20 kg swings 5 x 5/5 band pushdowns 4 x 20

Didn't like how much knee kick I got on Monday and looked back at my best 225s and realized this might work again.
Two years ago pretty much this month  ( February). SO I put my  other shoes back on, moved my grip in an inch, swung my elbows under the bar and maintained arm pressure on the unracking THEN thought RIGHT as I pressed

Worked  great Not perfect no knee kick but way better

It's based on this workout technique
https://rifsblog.blogspot.com/2022/02/225-lb-two-plate-x-1-210-x-1-x-4-side.html

The cues

1) Swing Elbows under

2)Push up and Lock knees

3)Push right

4) Hip drive

160 x 1 x 2
165 x 1 x 2

175 x 1 x 12

20 kg swings 5 x 5/5

band pushdowns 4 x 20 

triceps/elbow feels great

173.0
 

145-205 x 1 x 2,-185, side and rear delts

 This went very well but man it is nervewracking taking these tiny jumps but it's what I need right now

Got what I wanted, two sets with 205 and some tight groups on the down sets too so some solid work with in and around 200 lbs

And the triceps/elbow was fine. Felt it a hint on 195 going up but fixed that by 'pushing right'.

Lot of knee kick which I tried to lessen by 'stiff leg' cue but I just realized with my hips in front of the bar it's almost impossible to lock and hold my knees

135x1
145x1
155x1
165x1
175x1
185x1
190x1
195x1
200x1
205 x 1
205x1
195x1
185x1

172.2 bw