35 lb 3 mile ruck 1:15:33, 15:06 ave pace

 

36 kg swings 25 x 5, snatch holds 8kg 12 kg 14 kg 16kg x 10 sec , pullaparts 3 x 30

 

163.4

35 lg 3 mile ruck 44:29 14:48 pace

 

163.

16 kg snatch 5 x 6/6 1 x 8/8. 20 kg swings 20 sets of 5, band extensions

Better than last week, Plus used the comp bell at the end and it seemed to give me a better lockout for some reason

 

163.8

CB arm casts, paralette pushups, belt squats

 Knee was wonky from tight soleus from stupid fucking bw LUNGES on Sat! Worked on it all day yesterday and its way better but still not right

Literally RIGHT after I got the sciatica under control this pops up

But I've had it before and know what to do but this is getting ridiculous

CB arm casts

10b x 10/10 x 1
15 lb x 8/8 x 2
20 lb x 6/6 x 6

Shield casts

10 lbs x 10/10 x 2

Parallete pushups (true parallel grip) 8 x 10

20 kg belt squat x 2 x 8

32 kg x 2 x 8

162.8

35 lb ruck three miles 1:15:11 15:01 ave pace

 

48 kg swings 20 x 5 ( 35 min ) bw step back lunges 5 x 5/5 pullaparts 3 x 30

 This went well. slept well too ( 7.5!) slow to warmup but groove felt solid once I got to weight and remembered how much this beast wants to pull me over

Last time I did 20 sets with in was in February

164.0

11.0

35 lb 3 mile ruck 44:47 14:55 ave pace

 

KB snatch practice 16 kg x 4/4 x 5, 20 kg swings 20 x 5, band pushdowns + day one of ethical dairy back in. diet

 These are actually feeling better and no issues this thursday morning as I write this

164.3

Belt squats 6 x 8 with 48 kg, Parallete pushups 10 x 10, band tri ext 4 x 12-15

 Belt squats went great 

warmups 

32 x 8
36 x 8
40 x 8
44 x 8
48 x 8 x 6

not sure about pushups though, still getting too much left shoulder clunking

Next monday shield casts

35 lb ruck 1:15:51 15:09 ave pace

slow as FUCK for no good reason, no excuses, slept well, ate up yesterday etc etc but the needle wouldnt move

even HR was low

weird

164.6
 

44kg swings 20 x 5, foam squats 5 x 5, pullaparts 3 x 30

 These went well. the groove was good on both sides and strength was good too

7 hours 15  min sleep too! I'm figuring out my sleep needs finally. What a difference especially as I get older

163.8

10.6

35 lb ruck 94 deg! 44:29 44:49 ave pace

 

Relearning to snatch, 20 kg swings 20 x 5, band ext 4 x 15

 Though that maybe snatches would open up the shoulder and not jack my back. Seems to have gone ok

Right shoulder overhead is tight but I rotate left to right not the opposite as I do trying to lock out the barbell press

Plus  it activates the flexion muscles of the shoulder not the lats

We'll see

163.2

170 x 1 x 10, floor pushups 35, 30 20, band long head ext 4 x 12

 ANOTHER bad nights sleep dog tummy issues but training  went well

162.8

35 lb 3 mile ruck 1:13:50 14:45 ave pace

163.2
 

40 kg swings 20 x 5, 40 kg belt squats 5 x 8 pullaparts 3 x 30

 Better than expected, right 1st rib out after weighted pushups but things settled down after 5 or so sets

164.2

35 lb three mile ruck 44:19 44:45 ave pace

 This went well. Hit all the mile splits just a little ahead of last weeks and it all went great

164.4

Wt parallete pushups 53 lbs x 5 x 5, 20 kg swings 20 x 5 , band pushdowns 4 x 15

 This was solid V

V angle on the bars, shoulders and elbows worked well

bw x 8 x 2

25 lb x 6

32 lb x 6

53 x 5 x 5

bw x 15

can see/feel the difference in pec arm size after just two weeks. nice

164.4

180 x 1 x 8, floor pushups 35, 32, 27, long head band ext 4 x 15

 Not great sleep but 104 HRV! Felt ok strength wise but poor concentration and bad connection to my body

Misssed sets 4 and 6 just not arched enough at start so bar went out front

Once a week is better for my body I think but harder on the lift

Next week 170 for 12 sets

164.5

35 kg five mile ruck 1:12;59, 14:35 ave pace

 Second fastest ever.Off of 5 hours sleep. Good sleep but sciatica woke me up at 1 and couldnt get comfortable again. I think I'll try no pillow under knees tonight

Felt fine from the Beast swings and squats so that is good. Less sore than with the 32 but I thinks thats from everything re aligning again.

I hope

164.5

48 kg swings 10 x 5, 40 kg swings 10 x 5, 48 kg belt squats 4 x 7, pullaparts 3 x 30 3 angles

 This went great better than expected. Everything was fine, my back, hips, grip, technique, mind set. All solid for the first 48 kg swings since January

Dont know yet how I'm going to cycle the weights but this big bell did its job of focusing my mind

Sleep was good again. Didnt use the pillow for the first half of the night then put it under for the rest

Bell height was low but that fine

164.5

35 lb three mile ruck 44:39 14: 52 ave pace

SO WEIRD exactly the same overall time and ave pace as last week despite different mile splits

Obviously this watch is NOT that accurate

But a strong ruck nonetheless

GREAT  sleep last night 6:44 min 47 HRV 40+ deep and 1.5 REM

164.5

Parallette wt pushups, 20 kg swings 20 x 5, band pushdowns 4 x 15

This went well, better than expected
Shoulders and elbows behaved
Felt stronger than I thought but I'm used to doing then after max effort presses in the past

bw x 8 x 2

25 lbs x 6

32 lbs x 5 x 7

swings went well if I really focused on not losing inside right heel contact

Didnt realize how much I lost connection til just recently

164.4

44 kg swings 10 x 5, 40 kg swings 10 x 5, 44 kg belt squats 5 x 8, pullaparts 3 x 30

Decent sleep just not enough (5.5) back was ok but havent swung this bell in 6 months so a little worried

But it was solid! as was the 40 after  Very pleased especially so light

 

163.6

35 lb three mile ruck 44:39 14:52 ave pace

 

CB arm casts 20 lbs 6 x 6/6 20 kg swings 20 x 5 ( fast pace) , band pushdowns 5 x 12

No video as these are  just boring. Going to try weighted pushups next week for the main course on Wed and if they dont work go back to light presses.Need something to force me to focus

164.3 

165 x 1 x 10, floor pushups 25 x 3 ring tricep ext bw,

 This actually went well. Slept ok, no sciatica thank G-d but very nervous

the squat technique standing on yoga blocks from Gabby Venus really seems to instanly unwind the back and balance the hips

This all pushing workout makes sense now. Pushups felt strong and really glad I put them back in

My new wobble board arrives today

164.6

35 lb five mile ruck 1:15:14,15:02 ave pace

First time back in 15 min mile category in awhile. Despite not great sleep once I got going I thought I would register better numbers but no go.

Still its more than fine when a bad day is just 15 min miles

 

163.4

the sciatic pain and not being able to fully relax really  revs the engine

35 lb three mile ruck 44:22, 14:46 ave pace

 

Chin Press 155 x 1 x 7, 20 kg max vo 2 swings 15 x 5, floor pushups 3 x 15

 Thought this might actually help and I think it did but wont know for sure til tomorrow ( or late tonight) Sciatica was back a bit at 1 am but not bad just general tightness. Enough that I couldnt just lie there and relax

Started McKenzie extensions and elevated split squat stretches and some broomstick lay back press positions that seemed to make a difference

It seems I just did too much total volume and broke down but dont think it was the press that did it

These felt easy and just made really sure to lock knees before starting

164.4 bw

16 kg press 5 x 5/5 20kg x 1 x 3, 40 kg belt squat 5 x 8, floor pushups 25, 25 15

 

164.4

10.1 !

35 lb ruck 5 miles 1:13:56 14:47 ave pace

 This went well, obviously good sleep , sciatica almost zero. took an apigenin at midnight after waking up and it helped
Legs did not feel light and it was work to keep the pace but I could

137 HRV!

164..4

36 kg swings 25 x 5 ( 27 min) 16 kg kb front squats 4 x 5, 3 way pullapart 3 x 30

  Decent sleep but still sciatic tibial nerve woke me up at 12, pillow under knees helped

This is getting old but swings felt strong and safe

Next week 40 kg for 20 sets , back to cycling weights and volume

164.8

11.3

35 lb ruck three miles 44:25 14:44 ( second fastest/tie)

 Slept ok, not great but I got some good speed early and my legs held. Got to start at 11 instead of noon and that helped. No body issues from yesterday

20 lb CB Casts 5/5, 1/15 with 15#, 20 kg swings 25 x 5 in 20 min, Floor pushups 3 x 20

 Decent sleep, sciatica 90%+ gone  thank G-d

Arm casts were solid and pushups were fine

166.8 !

11.1

16 kg press 10 x 3/3, 36 kg belt squat 5 x 8, floor pushups 3 x 15 1 x 112 , band tri ext 3 x12

 Sleep best in week.Sciatica much better. Right now feel normal

workout felt ok

165.4

11.1

35 lb ruck 3 miles 1:14:28 14:53 ave pace

 This was hard. Sciatic woke me up at 1 am and although I ended up with 6:18 sleep my HRV was 12!!! and I feel it

Tried to use the quicker steps to get some early speed but the first mile sucked 15:36 but then I went back to Lean, Fall, Push and things got better just took me two miles to warmup. 

165.0

11.5

32 kg swings 30 x 5 in 30 min, floor pushups 3 x 15 , rev pullaparts 4 x 20

This went way better than expected. slept well last time til sciatica woke me at 1, pretty strong line but that was the first night in 4 with no alleve or ibuprofen just one aspirin

But sleep numbers were good and I felt ok

I think not doing enough  hip opening squats was the base of the problem,knee and ankle mobility are good but hips I ignored

A few sets of flat footed, wide stance supported squat stretches seems to have made a big difference

But at least I'm not panicked now and have been able to sit still and relax. First time in awhile not feeling inner torque

Also did the pushups ( partials with power like before) and 8 kg kb press to see

felt ok on both

164.8

35 LB Ruck 3 miles in 44:58 14:59 ave pace

Realized I didnt know exactly HOW to ruck faster; should I push off harder? Leave my leg extended longer? Faster race but that means what?

Turns out it means faster STEPS PER MIN!

At 15 min/ mile my stride length is 29/30 inches at that equals 121 steps per minute. To Ruck 14:30 I have to take 125 steps per min

Now I have to key in on exactly how many steps per minute I'm taking now

Excited though to finally  have the answer; I just didnt ask the right question

166.4

11.1

20 lb arm cast 5 x5/5 10 lb shield cast 5 x 5/5

 This was solid but not easy. Should not have done the one arm shield casts second, lots or wrist stress

Probably just do two hard work going forward

Sciatica basically gone thank g-d and sleep was solid although not perfect

167.2!!

11.9 

sleep helps!

35 lb 5 mile ruck 1:14:15 14:50 ave pace

 

This went well despite a slow first mile 15:28 

Same pace as last Sunday
Sleep was decent but sciatica still woke me up hard time unfucking it but so far today it hasnt talked to me even in my nap

Clubells tomorrow so we'll see

164.6

32 kg swings 30 x 5 in 25 min, 16 kg front squat 5 x 5, pullaparts 3 x 20, bench pushups 5 x 10

 Slept decent ( took pigeninin ) RIGHT before bed and it helped and sciatica didnt kick in at all til 3 am so its getting better

Knee nerve flossing is helping and I had the most back relaxed evening in a week.
Warmed up cautiously and used old lumbo pelvic rhythm style and didnt try to swing high and it went well

Could have done 40 but 30 seemed smarter

Kb front squats ( just left arm rack) were good too

Pushups were not , left shoulder rattling around too much so those are out as a replacement for presses

Next up : CB arm and shield casts

164.8

11.9

35 lb 3 mile ruck 44:15, 14:44 ave pace!

 

didnt plan on going this fast especially since sciatica is still yakking at me but it was strong and easy

Sciatica does rear up on rucks 

165.4

170 x 1 x 10, 180. x 1,185 x 1, 20kg swings 20 x 5 in10 min, scott band ext 3 x 20,18,15

 Slept the best I have in weeks 6:52! been exhausted and sciatica was almost gone and I could lay on my. back, lit up a little on side sleeping but its better!

No hangs or cossacks but hip is still not perfect and I felt quadratus femoris a on right arm swings in the first few sets

adapted to  more quad style but WTF is going on

No issues now at 5 but???
presses felt good just very tight and stiff and low energy

I need more than one good night to get back

166.8 at workout

175 x 1 x 13, scott triceps ext 3 x 15 db rear delts 4 x 12 with 12s

 This went shockingly well considering my sciatic pain coming back and four nights of shit sleep made me just about ditch the press again

Nothing scares me more than low back pain and this was a direct reminder even though it was just a hint of it; I remembered fast

But I didnt do any hangs or cossack stretches today and so far so good, even now after the training and a nap ( where it showed up yesterday and I couldnt get comfortable at all. Nor relax

Tonight will tell

BUT the presses were ALL PERFECT  I was tired so I stopped at 13 but man this is the BEST form I have ever done

165.4 lightest of late . Pain, fear and poor sleep not good for my appetite at all
No worries though as I'm liking eating less

35 lb 5 mile ruck 1:13:33. 14:50 ave pace

 Started out almost too slow ( 15:41 first mile ) but ended up great> Very strong despite more bad sleep now front right leg sciatica!  havent had this for over 20 years. Gotta figure out where this sources from

 

165.8

32 kg swings 40 x 5 in 40 min, 16 kg kb front squat 4 x 5each side, pullaparts

 Not a great night again. Feels like sciatica now in my right thigh and calf. I think its just wrong rotations in the tib and femur but its not nice and I'm not in the mood for it

Adjust swing for a bit and kept head up more and tried to arch better and it helped but lumbar felt weak throughout

Not sure it just wasnt new position

KB front squats seemed to actually help

I think I've  just been roundback bending over too much all day for dogs waterbowls and dog stuff so I'll stop that

As I write this at 6 pm I feel normal so we'll see

best height I've had on the right arm in forever. Looking up helped

165.8

11.5

35 lb 3. mile ruck 44:25, 14:47 ave pace

 This was way better than expected. First GOOD nights sleep since July 4 and it showed up. I was shooting for 14:52 or better but actually thought I was behind! Trying to math when rucking isnt good but alls well  than ends well.

It was 80 degrees but a good breeze and I was solid althought I had to push it to get that speed

Legs were NOT light or loose

166.2

11.9

170 x 1 x 10, 180 x 1, 190 x 1 x 2. 20 kg swings 20 x 5, scott tricep ext

Shocking, after ANOTHER night of shit sleep a solid workout. Simplified technique on unracking(less heel rocking and more focus on big air and chest up

 Lost eye focus on first 190 so I took it over and it was better

175 x 1 x 20, tricep band ext 3 x 15

 All over the place today. Making stupid mental errors, nothing horrible but not perfect reps. Biorhythms an intellectual bottom. lol Felt like it

Slept well though

166.2 

35 lb five mile ruck 1:14:25. 14:52 ave pace

This went better than expected. Was pretty tired at start( still not getting back to sleep well after my first pee wakeup but started out slow on purpose

but each new mile dropped pace accordingly. a very decent over time and pace
15:21 first mile split

 

165.2 BW

32 kg swings 40 x5 37 min, step up/step over low box 4x?, supported pistols two foot down one leg up 3 x ?

This went well. Pretty strong even and faster than usual

Sleep ok but not enough deep ( 30 ) HRV 59 which is good

Step work was interesting, we'll see tomorrow, Neg to concentric pistols were surprisingly decent

166.2

11.5 ( b)

35 lb three mile ruck 44:45 14:54 ave pace

 This went just as I hope.Still not getting enough sleep so I was really dragging at start but I felt better almost immediately

Wanted to stay just around sub 15 min miles and it was spot on

166.2