35 lb Cold Ruck 5.12 miles 1:20.43 15:45 ave pace

 It must be my stride length that shortens and slows my pace down on days like this because it seems like my leg turnover is fast

first two miles were slow then mile three was good then fast but too late for a good ave pace

1) 16:35

2) 16:05

3) 15:44

4)15:13

5) 15:07

6) 14:40

so a similar 5 miles ( 5.15) in 120:35 15.38 ave pace

2) 16.05

3) 15.34

4) 15.12

5) 15.05

170 .0

40 kg swings 12 x 5/5 in 25 min, 40 kg belt squats 4 x 10, press 115 x 1 x 8 rev band pullaparts

 Really bad sleep. Solid  from 7:30 -12 then basically up for an hour and half then back for an hour or so.

Dog stuff but was wide awake

Expected a bad day but was decently strong and didn't hurt anything

The speed/volume day is definitely helping

170.6 !!

11.5 bath

35 lb 3.5 mile ruck

 Really good one, perfect fall weather and got out early because thanksgiving

35 lb 

3.5 miles

54:11

15.26 ave pace

Splits

15.57

15.22

15.03

15.07

168.8

185 x 1 x 8, 175 x 1 x 2, 16 kg swing vo2 30 x 8, pushdowns 4 x 10

 This went perfectly. the cues all worked. keeping the hips forward at the sticking works

This technique sacrifices a bit of starting speed BUT it give me leverage which is infinitely more important

Swings went well, just hard, total time 13:50 as it takes about 12 sec for 8  reps

169.0

205 x 1 x 3, 200 x 1, wt pushups, rev grip pullaparts

 It freakin  worked!This does seem to be the last piece  of the puzzle.

Or the first, as the problem always has been the start. How to generate acceleration from a pause without doing some variation of a push press

Took A LOT of warmup but I wanted to make sure the technique was somewhat imprinted in there

Spot the X

Lock the knees ( for real)

Drive the hips

Secondary:
STAY  on the X

KEEP pushing the hips

I realized that what causes me to fall back is that I stop driving my hips at the sticking point and just push against the bar with arms alone

THIS is what will need a ton of practice but it is right. KEEP DRIVING THE HIPS

WEDGE UNDER THE BAR TOWARDS LOCKOUT

135 x  1 x 2
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1( this is the first set I didnt push the hips enough)
200 x 1 (same but still good)

205 x 1 x 3!
200 x 1

169.8

36 kg swings 13 x 5/5 21 min, 36 kg belt squat 4 x 10 press 120 x 1 x 6

 Putting the 36 kg in the cycle was the right idea. Nice transition weight to the big boy bell. Still heavy but I can get almost 32 level speed, power and height from it

And going back to 5/5 and a transfer also the right move. Five reps per set is just not enough time for me to develop enough time under tension to get max power

The press went great too:

SPOT THE X

LOCK THE KNEE

DRIVE THE HIPS

this might be a trigger that will work with the bigger weights

170.4

11.7 ( bath)

35 lb 3 mile ruck 45:34

 Fast from the start

45:34
15:10 ave pace (  third best)

15.25

15.17

14.42

14.29

OTB boots starting to like them more. I was wet so thats what I bought them for. No foot issues

walked another  .5 after the 3 mile clock in

168.8

175 x 1 x 5,185 x 1 x 5, 90 x 8, 16 kg speed swings, 28 x 8,parallete pushups 20,20,18

 Didnt really have a plan but then it turned into lock the knees and press to the X, Still doesn't solve the problem of getting acceleration from nothing but it looks like its back to embracing some knee kick. Jut don't go crazy

Key start IS locking knees BEFORE starting anything AND obsessing over X

169.8

New old technique

https://rifsblog.blogspot.com/2023/04/newold-technique-worked-215-and-220-5.html 

Push up, Push down, Push to X

https://rifsblog.blogspot.com/search?q=push+up+push+down

Shit show. 205 x 3/4 205 x miss, 180 x miss! kb press 16-28 kg x 1, barbell floor press 90-135 lbs

 Have NO idea why this sucked so bad but it did.Did everything the same as the last two weeks but nothing!

135 x1 x 2
155 x 1 ok
175 x 1 not perfect
185 x 1 ok
195 x 1 weird
205 x 3/4
205 x miss

Slept well ( 7 hours) nothing hurt, weighed good 170.0, but no power

35 lb ruck 5 miles

 soggy ground again but decent pace

35 lbs

5.00 miles

1:17:19

15:27 ave pace

1) 16:11

2) 15:48

3) 15:29

4) 15:00

5) 14:42

168.8

32 kg swings 15 x 5/5 ( 23 min) 32 kg belt squats 4 x 10, press 115 x 1 x 8,rev pullaparts 3x20

 This was strong! Bell speed, height, set recovery everything was strong

I'm going to add in the 36 kg bell to the cycle as I think the lighter, faster work is really helping everything

32 kg 15 x 5/5

36 kg 13 x 5/5

40 kg  12 x 5/5

44 kg 11 x 5/5

48 kg 10 x 5/5

168.8

35Lb Rain Ruck

 First wet one of the season. It was warm enough to go so no problem

Wore my raincoat OVER my ruck and it worked fine.Also wore the waterproof OTB boots and they worked fine as well

Actually faster than expected with wind, rain, mushy sand and tons of leaves

35 lbs

3 miles

48:49

15:37 ave pace

170.00

180 x 1 x 5 190 x 1 x 5, 16 kg swing vo2 26 sets/8, ring triceps rev band curls

 This went great. Pretty much every thing on target. One point: take a BIG breath before unracking, it really makes a difference

too heavy for med day ( 175/180 will be better) but I wanted more stress testing today.It held well

170.4

205 x 1 x 4 ( + 1 missed ) horiz parallete pushups , 4 x 15, seated laterals 3 x 10 12s, band rear delts

 Best press day in a year. the only rep I missed I didn't keep my hips in front after I unracked( too vertical) and bar went forward

The key is hips in front and falling back before I push

For never using this exact technique with heavy weights  I am very happy

169.4

35 lb ruck 5 miles 1:16:14 5:14 ave pace

 Pretty decent. what once was the ceiling is now the floor!

Splits

1) 16:02

2) 15:13

3) 15:07

4) 14:41

waiting to the start of the laps to start timing and I guess it helped a bit but not by much

169.0

12.5

48 kg swings 10 x 5/5 ( 20 min) with transfers, 48 kg belt squats 4 x 10, L press 120 x 1 x 8, rev pullaparts 3 x 30

 Was worried about  this one. Haven't done transfers with this weight in just about a year!

Slept 7 hours but didn't feel rested 

But it was ok

Height was just fair as ten reps is kicking my ass and the focus was not hurting anything with the transfer

Legs are worked SO much more this was

Press went great

Simplified cues

SET UP IN FRONT OF BAR

X

FALL BACK AND PRESS

X

Falling back BEFORE  pressing is key .If I do this by hips, which are already in front of the bar drive forward more, exactly what I've been trying to get happen

169.8

12.1

Thursday Ruck 3 miles 5:12 ave pace

 Legs were tired from speed swings on Wed but overall time was still very good

35 lb ruck

3 miles

45.42

5:12 ave pace!

Ed Coan setup/Kono fall back/press: 175 x 1 x6, 185 x 1 x 5, 16 kg swing vo2 24 sets of 8, ring tri ext, reve band curls

 Push press out. Too much knee, could feel it already.Then  looked back at my best 225 lb presses, Pretty much all have me setting up with COM in front of bar

The  issue back then was how to initiate. I tried the Kono fall back/press and it worked great. If I press THEN fall back too much on my  shoulders. If I fall back THEN press it felt great

Also have to lock knees in front of bar too

1) Setup with hips on front/spot X

2) Lock knees in front of bar/ stay on X

3) Fall back press to X

169.6

12.9

195 x 1 x 5, 200 x 1 x 4( 1 miss), pbar pushups 3 x 20, band rear delt standlaterals 3 x10 12's

 This went ok but not perfect. I think I have to lead with  my hips until the knees bend then drive

This was ok with these weights and the IDEA of using leg drive as the trigger to get starting speed  is 100%  right but I think the hips have to move first

We'll see Wed

169.8 

12.9

147.9 lm

35 lb 5 mile Ruck ALL TIME GOAL ACHIEVED! 5 MILES IN 1:14:17

 I can't believe I actually did this! This has been my dream since after my TKR and I started rucking;; b

being able to ruck at 4 MPH.

It's not the 12 miles in 3 hours thats the Ranger School standard but I aint running with it either

BUT

I DID IT! It was actually easy, too

My legs were loose and lungs strong from the start

Wednesday's 3 mile PR was a harbinger

BW 170.2

Couldn't be happier

44 kg swings:10 x 5/5 18 min, 44 kg belt squat 4 x 10, press 120 x 1 x 8, rev grp pullaparts 3 x 30

 This was strong. The transfers are definitely a bigger challenge than they've ever been. But,  doable

Pretty decent height and power. still feel the speed swings are helping

Went fast too. Not easy

Squats opened up quickly 

Presses were great, narrowed my stance, spotted the X on unracking, did a definite knee bend and drive

Very good for both timing and technique work

169.8

11.2

59.2

150.8 LBM