32 kg swings 30 x 5 in 31 min, 40 kg belt squats 5 x 10, left leg split squat 4 x 10

 This felt great. Basically on the minute sets without timing it. AXE style

Move up to 35 sets next week

Belt squat groove excellent too

168.0

35 lb ruck 3 miles in 45:13 15:03 ave

First really hot day,80 degrees no breeze or cloud cover. went great. Better than expected especially after two night interrupted ( dogs ) sleep and extra swings yesterday.

No complaints

169.00

190 x 1 top sets, 195 x X x2, 170 x 1 x 5 wt pushups bw -53 x 5 x 3 band pushdown 4 x 20

 this was  all off. two cancellations and a messed up prep didnt help.nothing terrible but head wasnt in the game til half way through

all my problems up to the two 195 misses were from not getting elbows in front of the bar on unracking at all. bar went up and foward

was so focused on pausing before press i forgot elbows

155 x 1
165 x 1
175 x forward
175 x 1
185 x 1
190 x 1 decent
195 x X x 2
( figured out elbows)
170 x 1 x 5
195 x 1 hold
205 x 1 hold

168.0

35 lb Ruck 5 miles in 1:15:30,15:05 ave pace

 This was tough from the start. legs heavy and if I stopped focusing for a minute the pace dropped fast. End time and pace were stellar though

168.2

13.5

36 kg swings 22 x 5 24 min, 36 kg belt sq 5 x 10, Left leg split squat 3 x 10, pullaparts 3 x 30

 Strong strong day all around.Slept good, felt good, groove was on from the start and cardio was solid as its been

Best my swing has felt in YEARS

And the same footprint setup technique works great for the squat ( which is actually how I figured it out many many years ago)

168.4

2nd Fastest 3 mile 35 lb ruck 44:53 14:55 ave pace

 Also a two mile PR of 29.7 min. Did NOT want to get started ( not enough sleep) but man it was strong once I got going

Best time was Dec 25 44:43 and 14:53

Jan 29 was good too at 44:51 14:54

168.8

160 x 1 x 5, 165 x 1 x 5 16kg swings 8 x 8/8, DB rear delts 5 x 10 with 20s

 Really really solid. Went back to the Oly belt ( that support right over the umbilicus is key, the 2 pood has nothing there.) and super focused on PAUSING before the start

I now believe this is KEY to the chin press. The oly press needs a ballistic start. The chin press  needs a HIGH TENSION start.

The pause loads that tension

Also 'thought right' as I press. If I dont the left arm over works

 I simply cant go heavier on Mondays than I can hold at the start

 168.8

9.0 ! (post bath)

61.4

at 12:30

195 x 1 x 2, 175 x 1 x 5, parallette pushups 53 x 5 x 3, hammers 4 x 8 20s

 This went ok. Right side was not locking out as well as I wanted but overall good.

Got to back off though and work on HOLDING at the start instead of going for ballistic effect. This style needs a serious total body tight start. My 175s are better because I pause

168.4 at noon

5 mile PR! 35 lb ruck 5 miles 1:14:16 14:50 ave pace!

 All time best beating Nov 2 2025 by one second in time and ave pace,lol. Felt great strong from the start

first mile split  was 15:29!

168.00

32 kg swings 25 x 5 28 min 32 kg belt squat 5 x 10, left leg split squat 3 x 10, rev grip pullaparts 3 x 20

 This went great. The technique was solid as was the groove. the 32 actually felt like a 24 for the first time in forever. Bell speed, power, height  and between set recovery outstanding

Same footprint set up worked again in belt squat.Not as much depth but was more balance and leg work with this. non lockouts also really increase muscle tension

168.4

11.3 

58.7

35lb ruck 3 miles in 45:22 15:05 ave pace

 This went great didnt sleep all that well last night it didnt seem to mess me up. that crack in my skinby my right big toe nail though is. Got to get that handled been too long

169.4 !

155 x 1 x 5 160 x 1 x 7, 18 kg swings 6 x 8/8,band pushdowns 5 x 18

 This went great. New fastlift 360s in khaki and all new 2POOD velcro belt. Both worked great. I knew the shoes would be the same but I've never used a soft belt like this but its perfect. Can really micro adjust to the tightness I want that day- in millimeters and not fight the thick leather and prongs with limited settings

Very pleased
Elbow was fine but it was swinging under the bar to unrack a bit weirdly. I took a index on the edge of smooth grip perhaps a bit wider.All good though

169.4

175,185,195 x 1(!) 170 x 1 x 4, 32 lb wt pushups 5x5, 20 lb db hammers 4 x 8

 Almost didnt get here to even start. Yesterday afternoon my left elbow started lighting up at any motion at all and  I remember this from the last time it went "out" and it was a   WRIST alignment that re aliged everything

It didnt seem to help as much as last time but I put a lot of SMR into it

Sleep was rough.Got 6 hours but it took a lot  to find ANY elbow position that didnt irritate  it, But I did and it was  much better once I got up and moved around

Still had no idea how it would feel for the press

But it was fine! A LITTLE tender but no real load and it got better as I warmed up

A bit distracting as I added weight as I expected it to hurt too but still 195 was strong!

167.8 at 4 am

12.5

Birthday Ruck! 35 lbs 5 miles in 1:15:34 15:06 pace!

 So close but everything was a big tired second half of ruck from the heavy swings and not enough crbs it seems.  But plenty good enough!

167.8!