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

170 x 1 x 10, 180 x 1, 195 x 1, 20 kg swings 20 x 5 20 min, long ext band ext 3 x 12 purple

 Still only 5.5 hours sleep but better quality .Focus was much better as well

Open foot width up an inch on each side and it felt much more stable on all parts

Important un rack cue: BIG AIR

The bigger the air the taller the chest and the more stable to base

BW 166.8  about 18% above BW

175 x 1 x 20, bandlong. head ext 3 x 12, db rear delts 5 x 8 with 15s

This was the worst focused session I've had in months.Two days in a row of shit sleep (fireworks ) made it hard to really concentrate. No major problem but the details kept slipping:

 Not enough air on setup. losing visual on setup ( MISSED first rep!) elbows not high enough etc etc

All in all strong enough just not crisp

166.6

35 lb ruck 5 miles 1:15:29 back off week

Decided to slow things down on purpose and this worked out great. Been feeling overtrained and my CNS told me to have some slower times so I listened
This was so much less stress that I realized just how hard I have been pushing lately

Its cool and the PRs are great but   form started to get ragged and this is certainly fast enough

The original goal I shouldnt forget was four MPH for 3 and 5 miles

My body feels better already 

32 kg swings 40 x 5 in 40 min, 48 kg belt squats 4x8, ball supermans 3 x 10 sec holds, rev grip pullaparts 3 x 20

 This was hard, Slept ok but just had no energy

But it got done

166.6

11.5

35 lb 3 Mile ruck,43:49, 14:36 ave pace ( 2nd best)

This was good but hard. Didnt set out to try to break or even duplicate last weeks speed fest but the first mile was FAST  so I went for it and left tib was ok til it wasnt and I had to shake it out around 1.5. Technique was solid but I was  just a bit fatigued from everything

But cannot complain about the times and two miles at 29:26 was a PR

170 x 1 x 10,180 x 1, 190 x 1, 20kg swings x 5 x 20, band rear delts 3 x 20

 This was strong and controlled. Best 190 I can remember, just like the 180

167.2

175 x 1 x 20, db rear delts 5 x 8 w/15s

 This was very strong. A bit mentally distracted but I worked through it

167.2

35 lb 5 mile ruck ALL TIME PR! 1:12:18 14;27 ave pace!

 THIS IS JUST INSANE!~

After Wednesdays 9 second PR on my three mile time as I headed out this morning I thought if I could get under, or even close to, my five mile PR of 14:38 I'd be happy but this?
ECSTATIC 

I knew I had to get a mid 15 min pace for the first mile then stay close to my lap times for the 14:40 I've done before but I didnt expect this

First time under 15 min miles for all five

First time under 1:13 for five

Two mile pr under 29 min 

Three mile PR 43:18

But by left tib did start to congest around here and I was very concerned I wouldnt be able to hold pace

Lean Fall Plant was working but the lean seemed to load the tib at this pace

Solved it by leaning a bit less and making the arm swing more about the. back swing then the drive forward.'

Seemed to balance out the COM off my tib. Shook my legs out and it was fine the last 2 miles, obviously

Also make my steps even shorter but faster

Amazing day

166.4

32. kg swings 40 x 5 in 40 min, 44 kg beltsquats 4 x 8

 This was strong. Making sure I keep my big toes planted on descent keeps my legs in the lift much better and way less back

Height was solid

166.4

35 lb 3 mile ruck All Time PR!! 43:39 14:31 ave pace!

 Wow. I had thought this pace was possible for  me but given how far away 14:38 has seemed the last month I thought that perhaps it wasnt

But really hyper focused on LEAN FALL PLANT technique it just happened

For a hot second I actually I'd make 14:30 lol!

The other technique problem solved was stride length. I SHORTENED my front stride and  actually tried to plant slightly BEHIND my COM after the pushoff .

So lean fall plant and bring the heel strike under me quickly AND  lean from the rear leg big toe ( not the waist) this prevents bending from the waist

What an experience!

Hot too-83 or so- but didnt bother me at all

Also 2 mile PR 29:30 and the FIRST TIME  in 44 minutes for the 3 miles!

166.4

170 x 1 x 10, 185 x 1, 195 x 1! 20 kg swings 20 x 5 20 min band rear delts 3 x 20

 Super strong today for some reason, So so sleep but each rep flew and felt light in my hands!

185 and 195 felt light only moved "ok" not great. Need to add one set of holds after the top weight with the top weight

166.8 

175 x 1 x 20, stability ball backextensions 4 x 10

 This went well. Strong from first to last set.
Pretty close to auto pilot, with these weights at least

The back extensions are just what I need! seem very weak but definitely a balancer, a corrective for all the ab tension  I get from swings and rucking

Should have been doing these all along

 166.8

35 lb 5 mile ruck 1:13:53 14:46 ave pace! 5th fastest

Well the technique worked and held but it was not an easy ruck. I can see now how I let the technique of Lean,Fall and Plant decline into Lean from the waist and over stride

You have to really stay on top of it but I did and was very close to 14:40 again 

Last mile was  14:10!

165.8

32 kg swings 40 x 5 in 40m, 40 kg belt squat 3 x 8 pullaparts 3 x 15

 Rough nights sleep and hard mental focus but it got done, strongly and got better towards the end and no body parts fell off!

165.6!!

11.8

need to eat today

35lb 3 mile ruck 44:34, 14:50 ave Speed. is back!

Lean Fall Plant! I wasnt leaning and falling enough, thats why my tib was locking up. I was too upright and having to pull my leg through too much

This was actually easy!

Just Lean and fall more and my lower leg ends up just under my CCOM instead of in front of it!

Thank G-d I figured. it out.As always it is technique

167.4

170 x 1 x 10, 180 x 1 190 x 1, 20 kg swings 20 x 5 in 20, band rear laterals 3 x 15

 VERY strong day. Fastest 190 I've done in awhile

purposely slowed down the swing to on the minute. will see if it helps ruck tomorrow

167.8

11.2

149.01 LBM

35 lb 5 mile ruck 1:15:24 15:04 ave pace

 This was weird. Purposely went slow first mile but the watch said 15:54! Did not feel that slow, Current pace showed like 15:30 

Then 14:59 which was fine no shin issues but stopped to pick up a glass hazard on the track and the next mile  was 15:21 which made less sense

then 14:41 and 14:17. slowest I've been in months

 

167.0

11.8

32 kg swings 40 x 5 in 40 min, 44 kg beltsquats 3 x 8, band hip flexors 3 x 8/8 black mini

 For literally NO good reason I felt very strong and solid today. When I did my first set of swings I had to double check the weight!

That hasnt happened in forever!

Treating left arm and ride side swings as their own species and it seems to be helping right side a lot. More upright on descent, more hinge LESS quads and far less lower back stabilization requirements AND better bell height

167.0

11.8

49 HRV

Hot ruck! 93 deg 35 lb three. miles

This was hard. Not because of the heat as   much as left tib locking up again at 2  miles.So not sure why still
First two miles were great and got 2 in 30:08 then a slower mile which screwed up the time

Next step is more gastroc massage and stretching

BUT heat condition and lungs were solid even at 130 HR

168.2!

12.1

170 X 1 X 10 180 X 1, 185 X 1 20 KG SWING 20 x 5 10 min, reverse grip pullapart, band hip flexors

 these were strong!

168.8 !

8.7!

61.6!

154.1 LBM at 12 after bath

175 x 1 x 15, BW squats 7 x 10

 This was as solid as I hoped jumping to this weight. I remember how hard this was a month ago.very pleased with everthing

Stopping all upper body assistance beside rear delt work has definitely helped my recovery and not hurt my size or press power at all

168.2 at workout start

5 mile 35 lb ruck 1:14:28 14:53 ave pace

Good sleep and felt good but deliberately went out  a bit slower than usual for the first mile wanting to make sure my tib didnt tighten up

It didnt but I didnt time time things perfectly and ended up at 14:53 pace, could've been sub 14:50 for sure given how good the last two miles felt but the third mile needed to be faster

All good though

First mile was 15:25

166.6

12.7

32 kg swings 40 x 5 in 37 min 40,44,48 x 2 kg belt squats x 8, black band hip flexor raises 3 x 8ea

 This was strong but it seemed harder than it should have been, then I found out we were going ever 35 seconds instead of on the minute . that made sense but not necessary

Going up in weight for the belt squats felt good too

166.2

11.5

35lb ruck 3 mile 44:17 14:44 pace!

This was hard. Started out great though and the first mile flew by without trying.I was worried about my left shin tightening and sure enough it after another 1/2 mile more

I thought it was an anterior tib weakness but now I think its rec fem weakness and my ant tib is overworking for an underworking hip flexor

Gonna add in higher knee lifts,done slower in  my 100 ups and some band hip flexion work and see if that. helps

that being said the time is SECOND BEST EVER  so I cant complain too much plus it was 80+ degrees

167.8! 

170 x 1 x. 11, 175 x 1 185 x 1, 20 kg H2H x 6 x 20 sets band rear delts 3 x 20 standing

 This went great. pretty much every set/rep the same. Key mistake is not holding the cross bar spot long enough. If I look up too early bar goes forward

transfers were solid too. actually very very different than one arm swings, I definitely  couldnt do 40 x 6 with 32 kg Doing both versions is good for now

167.4

11.9 at 4 am

172.5 x 1 x 20, BW squats 6 x 10

 This went perfectly, everything was better than the last time I did this. Unrack was perfect, hold was solid(pause) drive initiation was spot on . Only had two reps where I didnt hold eye contact long enough and bar went forward ( a bit) but 20 sets!

Two more weeks of this then up to 175 and build from 12 or so to 20 sets

BW squats were great. Slow controlled and focusing on being upright and deep

166.6

11.9

5 mile 35 lb ruck 1:13:49 14:45 pace

 This went well.Slept pretty well and body parts were fine. Not great energy or head space but neither were bad

Decided to purposely slow the first mile and see if that help keep the anterior tib from light up.Which it did until the last mile

But cant complain about the time: fourth fastest ever

I think first mile was 15:24 or something close. belt squats did not overly tighten or fatigue legs so they stay

166.6

12.0

32 kg swing 40 x 5 in 40 min 40 kg belt squats 3 x 8, rev grip pullaparts 3 x 20

This was solid. Workman like, Everything held together

Strict on the minute  

Brought back belt squats as it seems I've more leg issues rucking since switching things up
We'll see tomorrow

166.8

10.8 ( bath)

May 21 3. mile ruck current pr 44:03 14;40 ave pace

For some reason didnt post this! Best ever

 

35lb ruck 3 miles in 44:25 4:47 pace ( 3rd best)

 This was hard despite perfect overcast sprinkly weather. Started out fast and my left anterior tib started getting tight
Still could keep decent pace but wasnt sure how it would end up

But it was good overall

Just not easy

167.4

12.3 at 4 am

170 x 1 x 14, 16 kg transfer swings 15 x 6, 20 kg transfers 5 x 6 , band rear delt 4 x 20

 This went pefectly. Virtually identical reps and my holds at the start were stronger.

Doing transfers instead of one arms worked cool too. havent trained these in years now

did 15 sets of 6 to see how things felt then went up to 20. kg no problem 

168.4 at workout time

200 x 1 Recent PR! 170 x 1 x 12, hindu squats 5 x 15, band pushdowns 4 x 15-20

 This went great! things were a little distracted in the gym but my focus was decent and my body felt good Warmups went strong too

Took the 15 lb jump frm 185-200 and it was the right call

After that it was strong and fast with the 170s although I got cocky and lost focus a bit and pushed forward and felt my left bicep tendon tell me to get my shit together

Hindu squats went ok, tried them barefoot and not ready for that OLY shoes felt better
Calves and feet are weak
this will help

170 ISN'T LIGHT

MESSAGE RECEIVED

But very happy with this at 167 BW

19% OVER BW!! at 69 years old

35 LB ruck 5. miles in 1:14:37 14:54 ave

Well, the first slower one in awhile. No specific reason just not in the legs today, even after specifically skipping any kind of squats yesterday

But hey, SOLIDLY sub 15 min miles is a bad day? I'll take it!