35 lb 3 mile Ruck PR 44:27 14:48 ave pace

 

this was just strong and fast from the start. sleep was ok and not great emotionally but the ruck just flew

168.4

170 x 1 x 10, 180 x 1, 190 x 1, 195 x 1!! 20 kg swings 20.x 5 iin 8 min! band rear delt 3 x 12

 This went great despite another weird night sleep. Note to self 50 mg of ipigenin is good, 100 is not. long story long night

But the presses were solid. Went back to the tried and true Innov8 fastlift as the flatter shoe gave me some quad feelings I didnt like. along with the wider stance

So back to tried and true

Swings went back to max vo2 style I go you go speed with Nick. Pavel would call it KB AXE Double Espresso

Get it over with faster lol

168.4

8.8

61.4

LBM 153.6 ( at noon post bath)

172.5 x 1 x 20, hammer curls and onearm band pushdowns

 This went well. Not as strong as last week but my body is more achy from the weekend

All techniques were fine though 

166.8
12.2 at 4 am

167.8
9.2 at 11 am( post bath_

35 lb 5 mile Ruck 1:14:10 ! ( 2nd fastest) 14:48 ave pace

 Really bad sleep last night barely five hours so I didnt expect to be this fast. Super happy with this

Perfect rucking day, low 60's drizzly, light breeze

167.4

12.5

32 kg Swings 40 x 5 in 40 min, 40 kg belt squats 5 x 10, left leg split squats 3 x 10

 This went well although a bit creaky. Wanted to make sure I ended up with 40 min not 35 and got it done. Almost harder

167.6

10.8 ( bath)

35 lb 3 mile ruck 45:13, 15:04 pace

 This finished well but was harder than usual. hotter than usual too and didnt sleep well last night

But got through it and the time tied for the 3rd best 3 mile ever. So. not bad

167.6

170 x 1 x 10 , 180 x 1 ( wobbly) 185 x 1 187.5 x 1!, 20. kg swings 20 x 5 11 min

 This went great. Switch back to my Adidas Power lifts which is just flat out more comfortable with the same heel height.

Made PLENTY  of big lifts in them

Matched foot width with grip width and got the heels lined up under the bar AND the elbows SLIGHTLY in front

Just rushed the 187 a bit but strong

 Switched back to Innov8 360 for swings which is best
Swings after presses always takes time to re warm up but all good

168.4 at 12:30 for w/o

172.5 x 1 x 23 . db hammer curls and band pushdowns

This went well. Ended up with 23 sets because the last set was off a bit and wanted to finish perfectly

Key takeaways:

1) elbows have to swing in front of bar on takeoff, not enough to be just under it

2) feet should be width of hands

3)  heels should be just under bar

 

167.6!

5 mile 35 lb ruck 1:14:59 14:59 ave pace

 

This was a tough one. Not terrible, just not easy. Legs tired from yesterday which is a good sign

Decent sleep

167.2

32 kg swings 40 x 5 ( 35 min) 40kg belt squats 5 x 10, Left leg split squat 4 x 10

 These went well despite twisting my back a bit PUTTING ON MY SOCK LOL It wasnt bad but ANYTHING other than perfect with my back freaks me out these days

It stretched out fine

It was pretty strong swing session that only got bit hard from sets 35-40

Cant believe I'm so light though as I FEEL big for a change lol

 

166.8!!

35lb Ruck 44:38 three miles 14:50 ave pace

 

168.0

170 x 1 x 10, 180 x 1, 185 x 1! 20 kg swings 20 x 5 in 12 min, band rear delt

Didn't sleep well. Pretty  tired going win but things warmed up 

Most I've pressed in a long time 

gonna stay here for awhile though. 

 

169.2

172.5 x 1 x 20, band pushdowns 4 x 15/15. 20 lb hammer curls 3 x 8

 This was strong. Stronger than last week too. Last week the weight felt 'new', slightly heavy and unsteady. Today it felt solid and I was much more confident

On the setup

ELBOWS UP

CHEST UP

DRIVE BACK

168.6
8.6%
61.7 hydration! at 12 noon

All time pr ruck! 5 miles in 1:13:40 14:43 ave pace! Easy too

 

168.2

11.2 ( no bath)

32 kg swings 40 x 5 in 35 min, 44 kg belt squats 5 x 10 , left leg spit squats

 These went great hit the goal number for sets. Will stay here for quite a while 

set 20 

set 40

167.8

35 lb ruck 1.64 miles blister cut it short

 Decided to try out my GoRuck Mackall rucking shoes which SHOULD have worked as I wear them all the time and have the same platform as my MacV2 but got a hot spot on my right pinky toe at 1.64 and I knew it wasn't going to get better so I called it

First mile at 15:15 too so it was fine but now I know the only boots that work are my MacV2's

Oh well

170 x 1 x 10 175 x 1 180 x 1! 20 kg swings 20 sets of 5 12 min rev grip pull parts 3 x 15

Switched out shoes to the red do-wins and felt more stable. 1/4" lower heel ,heavier and wider. No problems at all. Plus they look cool lol

set 5/10 ( light is terrible have to turn around 

https://youtube.com/shorts/3-68uTEfQJ4?si=6M5PJrdpfuWq221l 

Cues: chest up elbows up

175 x 1

https://youtube.com/shorts/4xijkAmwnIQ?si=phnNXv7RkRlZJBqO 

180 x 1 (heaviest in months!)

https://youtube.com/shorts/XDis1tHIaoI?si=UTb62p59hFwacsf7 

169.00 

172.5 x 1 x 20, one arm band pushdowns 3 x 15/15, 20 lb double hammer curls 3 x 6

This was hard. Everything moved well but I was too stiff in the shoulders and traps again from swings

 Has to be the volume , not adapted yet

Press technique was solid and I learned I have to keep a soft knee here as well as the swings to get and keep leg tension

set one

https://youtube.com/shorts/kSrtE2LD7uo?si=yHwcw5mE1VaUxpiO 

set ten  

https://youtube.com/shorts/wfcVQOC5fHE?si=oRzRUFPsaV6o8fMe 

set twenty 

https://youtube.com/shorts/k_DxC45DOLE?si=_D8KaQKNKkgsNhwO 

167 at wakeup

168.4 at 11:30 training

35 lb 5 mile ruck 3rd fastest time tie, 1:14:29 14:53 ave pace

Felt groggy this morning, neck a bit sore from hard sleep and just not peppy even tho plenty of decent sleep

But legs felt great and pace was solid. Just hard to stay focused on keeping the pace

Splits:

1) 15:36 ( good)

2) 15:07 really good

3) 14:46

4) 15:39

5) 14:11!

167.0 Light!

32 kg swings 37 sets of 5 in 37 min, 44 kg belt squats 5 x 10, left leg split squat 4 x 10

 Strong day, better than last week, could have done 40 sets but stuck to the progression

Squats were better too, one more set no problem

This foot print setup is magic AND my legs are growing and feel strong again.

that was the missing link

last set of swings

https://youtube.com/shorts/2sZJz0vlVZA?feature=share. 

167.8 

35lb 3 mile ruck pr 44:30 14:49 ave pace all time best

172.5 x 1 x 12, 20 kg swings 20 x 5 11:45 min, single arm band pushdowns 4 x 12/12

This went great once I got settled in and got the glare from the windows fixed

Should have gone

155 165 172.5

Once I got settled it moved perfectly but we'll see if I stay here or drop back to 170

https://youtube.com/shorts/z42wSJOBURw?si=o-dLRqgkA-wcuopj 

https://youtube.com/shorts/0DZBiee5yX8?si=sWEXuQD9g5mrlbuy 

https://youtube.com/shorts/qBz_OBO9wEE?si=Nc3Xbjp25aIixEBD 

168.8