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