This may have been the breakthrough. 175 x 1 x 5, 185 x 1x 4, 190 x 1 x 3, kb cleans, floor pushups

 It dawned on my that I have been holding the weight with the wrong muscles in the rack. Too much tension in the arms and shoulders and not enough supporting the weight with the legs and trunk.Letting the weight sit on my torso, letting it SETTLE ,instead of trying to hold it above the torso

unrack it

LET IT SETTLE

WHAT A DIFFERENCE! Right from the  start. Whereas I usually start to feel too much left arm issues as soon as I get to 135 today there were NONE. Across all sets and reps! I unracked it and let the bar settle onto my body ( without relaxing OR flexing my legs) just supporting on my torso,

Then driving my chest up into the bar to initiate the press and then driving with the arms

Cant believe how great everything felt. Didn't even need to cinch the belt tight!

did kb cleans for the first time in a long time and they felt great( except for my wimpy forearm bones)
but these stay in

16 kg x 5/5
20 kg x 4/4 x 2
24 kg x 3/3

170.8

35 lb ruck 5.01 miles

Slow slow start. No  reason but sped up towards end

35 lbs

5.01 miles

1:18.07

15:35 ave pace 

9 laps

16:24

15:49

15::35

15:00

15:01

169.8

13.5 

44kg swings 10 x 5/5, 44 kg belt squat 4 x 8,band rear delts 4 x 18, light press 115 x 1 x 5

 Hardest workout to get up for in forever.Tough week; Jim died, trigger thumb coming back ( surgery this time) Glenn and  Nick out

Just wasn't in the mood to do 8 and 8. Not feeling strong and that felt like it would just drain me, not build me

So I decided 10 sets of 5/5 with 44 would be better, In fact I'm going back to weekly weight ladders 32-48 bells and  just sets of 5/5

But add 5/5 on ALL the warmup sets for more volume( instead of just 3s and 2s to " touch the weight"

Watched an old video of my first time swinging the 68 kg bell and glenn said "no one else is doing this but you.
That's what got me going

all in all not bad 24 min for all 10 sets

170.8

12.7 (bath)

165 x 1x 5, 175 x 1 x 3

 Super sore all over today for no real reason . Super good sleep too, so weird

This was just all over the place

170.4

12.5

35 lb ruck 3.41 miles

 Started out very  fast in the slight  rain but last two laps were hard

3.41 miles

53:14

15:35 ave pace

15:49

15:39 = 39.88 two miles

15;20 46.07 three  miles

170.4

12.2

185 x1, 200 x 1, 210 x miss x 2, form melt down, re do ack

The  technique  is too fragile. Just no margin for error at all

the  210s were not close dropped down and lower the bar pin and these looked out but who knows?

 

35 lb ruck 5 miles

Started off very slow and very heavy legs

wore the ne OTB carbon 6's and they felt good again but I could feel the lower heel this time
as I warmed up they felt better

thought it was going to be a suck total time but finished fast

5.01 miles

1:18:07

15:35 ave pace

16:42

15:49

14:35

15:00

15:01

170.08 

40 kg swings 10 x 7/7 24 min, 40 kg belt squats 4 x 8, band rear delts 4 x 15

 Man this is harder than I remember,lol. actually that's not true, it's AS hard as I remember which is why I stopped doing it

But its worth  it, Its exactly the time of leg and lung  work I need. the difference in leg work is amazing. SO much more time under tension than 20 x 5. not even close

It also makes your swing more efficient for this length of time of work. You have to. Can really feel the  "waterski" leg drive technique I used to feel

I'm actually thinking 32 kg might even be a better weight but we'll see. Not opposed to it as being too light anymore

Power Endurance. Work  capacity

170.8

185 x 1 x 10 sets, floor pushups 40, 35 , 25 seated laterals 4 x 10 12's

 Did the first five sets with a hip forward/spot the X technique but it was slow at lockout so went back to my recent technique for the last five sets. Definitely superior

Cues: Lock, X,Lock

170.8

New OTB boots and 2 and 3 mile prs!

 This went perfectly. Got the books last night, put them on and the fit like a glove. Stood in them from 5 am- 12 noon and they felt great

Then off to the race at  12:15 and 90 or so degrees and  I was fast from the start!

First mile in 15:28 and that included the slower walk up to the par

then second mile 15:11! I can really feel the propulsion from the pushoff

Two mile PR was 30.39 Old Pr was 31:25 I think

three miles in 44.63~ Old pr was 45.25

Both those old prs were from March and not in the heat. Pretty damn happy.  Now lets see how I feel tomorrow!

35 lb ruck

3.42 miles

15.08 ave pace ( pr= 15:05)

first 15.11
second 5.04

third 4.24

170.4

12.7

205 x 1,210 x X x 2, 200 x 1 x 3 ,parallete pushups 35, 30, 20, rev band curls 3 x 15

 All up to  210, then not enough speed off chest.

205 was solid though  so there's that

171.0

9.7 !

60.8 12 noon

35 lb ruck 5.2 miles

Hard  one. Slow start but decently strong finish. Legs were definitely heavy from the extra volume of swings and squats . But it's the right thing and shows me this  approach really does work the legs much harder

5.2 miles

1:21:49

15:42 ave pace

16:24

15:55

15:27

15:38

15:10

15:04

169.4

6 1/2 hours sleep. rested 

40 kg swings 10 x 6/6 ( 25 min)40 kg belt squats 4 x 10, Step downs left leg 3 x 8, band rear delts 4 x 15

 This  was strong but hard! Can't believe my conditioning for this has fallen off so far. I mean it shouldnt be hard to believe but given I could do multiple set of heavy fives with so little rest/sets I thought it would carry over  better but boy was I wrong!

Heartrate was about 140+ at the end of most sets and man  am I sore today ( sunday). Got lots of adapting to do

170.2

185 x 1 x 10 ,floor pushups 35,35,25,seated laterals 3 x 10

Super super solid.

the cues

Chest up
Lock in
Find the X

Had a hard time choosing which of the ten videos to put up as they all look the same!

The real key is getting totally locked in at the start and FINDING the X  as I press not just looking for it

 

171 at 12:30

35 lb ruck,

 3.5 miles

53:30 min

15:17 pace

15:34

15:12

15:14

14:47

two miles in 30:46 !

Perfect weather. Cool, overcast almost a drizzle and legs felt strong

Charlie Kirk got assassinated today as I started so all kinds of electronic distractions as the new came in 

What a tragedy

What a waste

What a Man though

Rest in Peace Charlie Kirk

Suunday 35 lb ruck

 Slow slow start, for about an hour! then my legs opened up a bit those those ten reps swing sets did the trick

35 lbs

9 laps

1:21

5.19 miles

15:37 ave pace/mile

16;10

15:49

15:10

15:04

169.8

40 kg swings 10 x 5/5( 18 min) 40 kg belt squats 4 x 10 band rear delts 4 x 15, rev band curls 3 x 15

 This went well. I could immediately feel the difference in how much my legs were working especially the

later sets. I originally thought I'd ramp the sets up but now I'm thinking increasing reps per set from 5/5 to 8/8 over four weeks

My best condition  for sure was 10 sets of 10/10 but not ready to  even contemplate that now

Eights  are hard but not horrible

Need to go back to focusing on leg involvement rather than bell height

170.8

12.2

180 x 1 x 5, 190 x 1 x 5, floor pushups 35, 30, 25, seated laterals 3 x 10 12s

 this went damn near perfect, Knees stayed locked and then was able to KEEP them locked during sticking point! Important  also to hold the weight after unracking on the body NOT in the  arms

BW at workout

171.4

10.0 !

60.4 !

169.8 at  am

Hot ruck

 Heat shape is definitely good now

35 lb ruck

6 laps

55 min

3.58 miles

15:30 ave pace

170.8

205 x 1, 210 x X, 210 x 7/8, 200 x 1 x 3, parallete pushups 30, 25, 18, rev band curls 2 x 17

 This went great. The 10 lb jump warmups from 135 to 195 really force me to focus on form and spee and NOT changing anything once I cross over to 205 +

Lost sight of the X ( HAVE to set up more forward than I think  ) but fixed it on second 210 attempt

Didn't lock it but the groove was great

Three down sets with 200 were strong

 

5 am bw 169.8

         bf 13.3

11:30  170.8

            12.2!

water = 60.5

48 kg swings 20 x 5 (28 min) 48 kg belt squats 3 x 8,band rear delts 4 x15

 These were hard but went ok. Decent height, decent power, cardio was fine

But it's too close to maximum effort.At first I thought  I needed to do these weekly in some fashion as they don't seem to be getting easier  just hitting it once a month

Then, I realized I really need to go lighter and focus more on power and less on max strength with this move

So I decided to use the 40kg each week and ladder the volume instead of the weight each week

Something like this

week one 40 kg 10 x 5/5

week two 40 x 12 x  5/5

week three 40 x 14 x 5/5

week three 40 x 16 x 5/5

lets see  how that goes

the 40 has always  been my 'perfect' heavy bell

lets see if that's still true

170.0

12.2 (bath)

180 x 1 x 5, 190 x 1 x 5, floor pushups 30,25,20, seated laterals 4 x 10 with 12s

 Really really solid day. All techniques worked great

Bar high on rack

Lock knees

Press to the X

Keep knees locked at sticking point

ALL SYSTEMS GO

169.8

205 x 1, 210 x X x 3, 197.5 x 1 x 3. parallette pushups 4 x 12. rev band curls

 THE BEST PRESS DAY IN FOREVER!

Despite a ton of  misses I just felt great under the bar! Confident, aggressive, wanting to push instead of scared to push

Have NO idea why but it felt great!
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1 ( all these felt perfect)
195 x 1  a bit rushed, out in front took it over
205 x 1 BEST IN FOREVER
210 x miss just not enough bar speed but groove was solid
210 x miss dropped head , lost X BUT I wanted another attempt and was close
210 x miss just tired now
197.5 x 1 wobbly though
197.5 x 1 strong but not locked out
180 x 1

Switched back to the Adidas as the Do-Wins look cooler but are just not comfortable

Also I think adding the pushups back in did already make a difference

the Cues were

Bar high on neck

Lock out knees and wait

Push to X

170.4
12.5 BF at 4 am! no bath

44 kg swings 25 x 5 ( 28 min ) 44 kg belt squats 4 x 8, band rear delts

 Took off the wrist wraps for the first time ever as it seems it was tweaking my left wrist. when they areer gone so was the tweak

This went well. First time doing 25 sets again in months. The new technique worked great and didn't seem to sacrifice too much bell height  but it definitely is faster and easier on the shoulders

Legs however are getting worked harder which was the plan too

Slight balance adjustments needed but not a biggie

170.4

180 x 1 x 5, 190 x 1 x 5, Split squat left side 5 x 10 bw,floor pushups 30, 21,20

 These went great. so much better than monday lol

Cues:
Lock knees pause

Press to X

170.0 BW

35 lb ruck fast!

 This was strong from the first step. One of the strongest, fastest and most effortless rucks EVER

It just fell in my lap too, as usual

6 laps

3.47 miles

55:47

15:18 ave pace ( 3.93 mph)

two miles in 30.44

three miles in 45:45

Splits

15:29

15:15

15:01

15:22

170.00 bw

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