Monday, July 21, 2025

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

Sunday, July 20, 2025

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

Saturday, July 19, 2025

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, July 17, 2025

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

Wednesday, July 16, 2025

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!

 


Monday, July 14, 2025

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


Saturday, July 12, 2025

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


Wednesday, July 09, 2025

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!







Sunday, July 06, 2025

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

Saturday, July 05, 2025

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


Wednesday, July 02, 2025

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! 



 


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 har...