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