Shit experimental day. nothing worked

 Decided to widen my stance, wear my flatish goruck boots and unrack from one step higher. went great until 205 then nothing

165
175|
185 

195
205 x miss x three right at mid point just no leverage
195 x miss
185 x miss
back to regular Innov8
175x 1
185 x 1
195 x 1 but all over the place

Wed going heavy again but back  to false grip, heel and this technique
setup slowly in front  of bar (  with bar under collarbone not on it)
lock hips in and
PUSH BAR BACK  have NOT been doing that at all
https://rifsblog.blogspot.com/2023/01/205210-215-215-220-miss-205-x-1-x-5-wt.html 

169.9

35 lb 5 mile ruck 1:164 15:20 ave pace

 LOL this is exactly the time and pace from LAST Sunday's ruck! To the second. Obviously went well and still haven't had to test the new raincoat

60 degrees and humid as it can be without it raining

168.9

32 kg swings 15 x 5/5, 32 kg belt squats 3 x 10, supported pistols 5/5,6/6,7/7, press 115 x 1 x 6 pullaparts 3 x 20

 Not bad but lower back tight,low pressure system rolling in and I feel it. strong tho. back to hip driven athletic hinge tho.safer is more important than power

168.8 too light

14.0

July 2023 Best pressing month ever

https://rifsblog.blogspot.com/2023/07/   

https://rifsblog.blogspot.com/2023/07/215-x-1-x-8-pr-laterals-rear-delts.html

https://rifsblog.blogspot.com/2023/07/2175-x-1-x-5-pr-205-x-1-x-3-laterals.html  

https://rifsblog.blogspot.com/2023/07/215-x-1-x-6-sets-pr205-x1-x-4-side-and.html

https://rifsblog.blogspot.com/2023/06/205-x-1-x-9-215-x-1-laterals-rear-delts.html   

https://rifsblog.blogspot.com/2023/06/205-x-1-x-10-sets-20-kg-swings-5-x-88.html  

https://rifsblog.blogspot.com/2023/06/205-x-1-x-9-215-x-1-laterals-rear-delts.html 

https://rifsblog.blogspot.com/2023/07/215-x-1-x-7-pr-205-x-1-x-3-laterals.html

35 lb ruck 3.1 miles 46.01 15:15 ave pace

 

168.9  really strong one. switched to actual pace clock and it helped me go faster so that worked

175 x 1 x 5, 180 x 1 x 4, 185 x 1, 16 kg swing vo2 30 x 8, wt parallete pushups 4 x 8 32 lbs

 This went surprisingly well. I did it before and had one of the best press workouts ever ( 205, 210 215 220 215 210) but then stopped. ?

No blot entries about why I changed but I think it's too much acceleration through the sacrum. I feel a little of that now

Not to be messed with

169.8

205 x 1 x 2 ( 2 misses) 180 x 1 x 6,pushdowns rev curls

 Tried to make things a little bouncy ala Alvin Isu but it wasn't feeling it.

 back to the drawing board

169.8

35 lb ruck 5 miles 1:16:44 15:20 ave pace ( second fastest so far)

 this  went great. VERY pissed about the Bondi Beach shooting so I was adrenalized too, which helped

splts ( started at park). Felt very strong entire ruck

1) 15:49

2) 15:34    

3) 15:11

4)15:01

5) 14:57

6) 14:16

170.00

48 kg swings 10 x 5/5 ( new/old technique) 48 kg belt squats, supported pistols, press 110 x 1 x 5

 Deciding to go back to the old lumbo pelvic rhythm technique (which I havent done in years) on 48 kg day isn't very smart, I admit

But it DOES stress test the idea, I'm still alive ( sunday now) 

It actually worked and felt good, natural, but have bugs of course, to iron out but overall I think it's right. More like a DL groove rather than a squat pattern

This of course was maximized when my knee wouldnt bend and I didnt  have options but overall it suits my proportions much better

Still need to stand up more and lock in

Pistols ( double arm supported felt great for 2 x 5/5 top down. Didn't worry about depth and taking the balance part out of the equation makes it much easier to focus on legs

168.8

35lb PR Ruck 3 miles 44:16 15.01 ave pace

 This was awesome. Didn't time the walk to the park so could start a but warmed up.then it was off to the races!

1st mile 15:27

2nd mile 14:50 ( 29.77 two miles!)

3rd 14.39 ( this adds up to 44:16!)

4th 13:40 ? not sure what that is as I stopped the timer exactly at 3 miles but somethng was fast!

This ties the best ave pace I've done at 44:24 for the  3 Oct 30

actually caught a toe on a curb lip and tripped! Did about a 6 step stutter step to catch my balance !Weird but glad I didn't fall and I can still move my feet fast like that

We'll see how I feel tomorrow but I feel GREAT now! Very happy

169.8 5 am

175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 30 x 8, band pushdowns, rev curls

 Not bad but not totally what I expected either. I was slow at the start, I think from unracking too much with my hips and not just my legs

I was driving from my hips first, which I was trying to do but since my hips were in front already it seemed they didnt have anywhere to go

Hence slow bar speed

Once I switched ( set five) to locking out legs first my hip drive was better as was bar speed

Also a bit tired from wt pushups Monday so I'm switching them to wednesdays 

12 noon weight 170.4

205 x 1, 210 x X, 210 x 3/4, 205 x 1, 205 x X, 190 x 1

 Pretty good for gaping on the  technique. Unracked the bar uneven on 195 then overfocused on that, taking too much tension out of my legs, meaning my  hip drive was off

Thinking about it as 'get your hips in FRONT of the bar is better because I can drive my hips thinking I did 'the thing' but not have  my hips in front enough for perfect leverage

On the first 210 I reverted back to pushing on  the bar first and never got the chance to drive hips. the second attempt was better but still unracking with too much load on the upper body

95 x 
115 x 1( first time doing this)
135 x 1
145, 155, 165, 175, 185 x 1
195 x 1  start of early pushing
200 x 1 wonky
205 x 1 actually good best rep of the day
210 x Miss
210 x 3/4
205 x 1 decent too started to think 'hip in front of bar'
205 x miss just  beat now
190 x 1 good teshnik but tired

wt pushps 3 x 8 32lb

laterals rear delts 3 x8 12 lbs

168.8 5 am

35 lb Ruck 5 miles in 1:17:50

 This was good. Started the clock after the two block walk to the park (.2 ) and things started off fast. At least faster than last week

Nice and frosty out too just how I like it( 46 deg) still in shorts and t shirt. once it drops under 40 time for long pants

Do need gloves though as hand Reynauds looks like it's acting up. No biggie

35 lb

9 laps

5 miles

1:17:50 

15:33 ave mile pace

Splits

1 16:15

2 15:54

3 15:54

4 15:21

5 15:01 !!

ave HR 119

168.8 bw better

44 kg swings 11 x 5/5 20 min, 44 kg belt squats 4 x 10, press 115 x 1x 8

 This seemed hard. Bell height on video seems about normal but felt harder than expected.

Partly because I'm only 168.4 this morning perhaps. Just slower getting warmed up

Sleep was good actually too

168.4

185 x 1 x 9, 16 kg swing vo2 30 x 8, band pushdowns 3 x 12, 1 x 8

 This was good but hard, mainly hard to stay focused. Solo training which was ok but I was tired from not great sleep and just feeling weird. Nothing dramatic  but not right. a little woozinesss when I woke up. Not quite vertigo but in that camp

went away but strange all morning

The presses were all fast and perfect til last set which was ok but not perfect so I did a 9th

Was going  to do 32 sets of vo2 today but decided to stay at thirty and slowly back fill the reps til I get to 10 per 15 sec

168.4

up too much peeing

205 x 1 x 5!! wt parallete pushups 32 lb x 3 x 8, laterals rear delts 12lbs 3 x 8/8

 Man I hit on ALL cylinders today. No idea why but everything worked and everything held. Including my mind ,lol

Really zero'd in on seeing the  X, not just spotting it, really locking the legs and trying to MAINTAIN THAT LEG STIFFNESS as I drive the hips  forward to start the  press

THEN make sure NOT TO LOSE THE X AT THE STICKING POINT

My focus and concentration  were actually decent

135x1
145x1
155x1
165x1
175x1
185x1
195x1
200x1

205 x 1 x 5

I think this tedious warmup sequence is vital. really lets me sync in the teshnik and the timing

 170.4 

5 am