190 x 1 x 12,210 static hold, 225 static hold, bodyweight squats 3 x 15

 What a freaking great day! This is without a doubt the best group of heavy reps I have ever done! Every set was just about perfect. Plus I didn't sleep well last night because traps, neck and upper  back were so sore from Monday,lol. 

I thought that would wreck me but somehow it didn't

The new part I hoped would work DID WORK! Brilliantly, to

Stiff

X

Stiff

that  second reclaiming of the stiff leg position is the key to being able to power through the lockout and not fall away from the bar or push it forward.

Very excited 

Bodyweight squats felt great! Was worried about doing 5 x 20 as I thought as I don't want to be too sore but I can definitely tell this is the right leg move to be doing. So simple and I can really  concentrate on the legs the entire rep.
3 x 15

BW 174.4

220 x 1 x 2 sets!, 205 x 1 x 3, laterals, rear delts rev pushdowns

 Wow this went great. I was seriously nervous before this session even though I slept well and felt basically fine orthopedically. Seriously cold tho and it's been a year  since I had to press heavy while freezing lol

Bodyweight was perfect (175.0 at 4 am) and no excuses but warmups were, well, cold and slow

But I just kept thinking " Stiff Legs/X" and it worked well at getting me back under the bar at the launch

I also focused on taking the bar off with more weight on the torso but then settled into the weight on torso AND shoulders/arms- basically with whole body! this worked best

While the lockouts werent great and the second set was 3/4 it's been THREE YEARS  since I even attempted this and have done it only once

Very happy. The groove was right

Now just need to add in the third cue

Stiff Legs

X

Stiff legs

Now that I can basically remember how to get it started RE STIFFING the legs after the launch makes the lockout so much better. other wise the base is soft

Really  good stuff

Fast Sunday Ruck

 Man this started out SO fast! First mile went by in a little over 15 minutes! That's never happened before

43 degrees out so that really helped but also woke up feeling really good all over

The first four laps were barely over 30 min then things tightened up a bit but still finished fast!

45 lbs

9 laps

1:15 min!

last two laps 7:50 min

175 BW

44 kg swings 25 x 5 ( 27 min) 44 kg belt squat 3 x 10, pullaparts 3 x 30

 This went REALLY  well. Went back to redirecting the bell path  between my legs to the 7 o'clock angle and it solved all the other issues. really decent height and power and felt NOTHING in my back

Thursday ruck

 Was going great til I had to pee and realized they locked the bathroom doors! I did the extra lap and then barely made it home

5laps instead of 6 but it was a decent ruck.Not super strong like last week but decent

45lbs

5 laps

2.5 miles

 Not even sure of the time but good

190 x 1 x 12, 210/225 static holds, 24 kg goblet squats, floor pushups 30, 20

 This went VERY well almost all reps identical.
Realized I get better drive AND minimize shoulder stress if I unrack it with more weight on torso than arms. Not loose or no tension in the arms just not trying to hold the  weight mainly there

goblet squats were easy but too much bicep stress and not enough on legs. BW squats next week for reps

174.3 BW

215 x1, 220 x 1 (barely) 210 x 1 x 4 ( 2 misses) band pushdowns, laterals, rear delts

 My attempts to create more starting speed failed. Rushed things, did not get or keep my legs stiff. figured it out though

175 x 1
195 x Miss
205 x Miss!
215 x 1
220 x 1
210 x 1 x 3
210 x Miss
210 x Miss
210 x 1

174.8

Sunday ruck

 This was a solid one. not great but steady

45 lb ruck

9 laps

1:20

10,200 steps

4 supported squat  stretches first four laps. adding these back in they really stretch out my legs and glutes