"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Monday, July 21, 2025
185 x 1 x 3, 195 x 1 x 3, 200 x1x3 (+ 1 miss) parallete pushups , rev curls kickbacks hammers
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
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
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
171.4Wednesday, July 09, 2025
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
Monday, July 07, 2025
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
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 restWednesday, 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...

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