29 kg speed swings 34 sets 8 RPA, 105-135 press 10 x 3,walking lunges, laterals

This went well. Not enough sleep last night, got woken up at midnight and loss a few hours but overall felt fine. Cough is 99% gone and feel healthy and energetic again and grateful to be so again
Very very grateful

20 kg speed swings
35 sets
280 reps
12,320 lbs work
RPE 8.5

this was tough the last 5 sets and could feel the lack of sleep. HR got up into the 170s and respiration was worked too. hardest I've worked in a while from a good standpoint but I was up to it

Press
65 x 5
85 x 3
107 x 3 x 3
119 x 3 x 3
129 x 3 x 3
135 x 3

first time with this setup with Glenn it's ok but have to get used to it. much better than with my back to his bar. that wasn't going to work

One big revelation about this whole monolift/press setup: MY FEET ARE WAY CLOSE IN THE PRESS now. Much closer than my walkout technique and I think that's a big part of why this feels so strong! My feet are in the same position as my unracking and that seems to be the most stable and strong( see above video)

this has tons of potential

Walking lunges
4 laps of 40.
strong. legs felt looser here than they have in ages

laterals
3 x 8/8 with 15s

BW 169.2
BF 13.1
W 57.6

1 pm
BW 168.2
BF 11.2 ( post bath)

ruck up tomorrow
 should be 170 this week

155 lb press 5x5, 44 kg belt squats, floor pushups, laterals

this could not have gone better. A little hesitant at first but things just went well. the groove was solid and RIGHT as I had very little trouble maintaining my hips forward and tight glutes throughout. SO  much easier not walking out and losing that perfect set up position. An amazing difference.

This is close to my pr ( 160) which I know I will do next week or right after but still need some basic muscle work and conditioning for reps after being sick

Press
65 x 5
85 x 3
105 x 3
120 x 3
135 x 2
155 x 5 x 5
Strong!

44 kg belt squats
10,12, 14, 16

strong as well

Floor pushups
35
35
30

elbow was fine but I was cautious. Definitely need some endurance work here. that'll put the muscle back on too

laterals
3 x 8/8- 6/6 with 15s
 tired now

BW 168
BF 12.4

very happy with this

Full ruck !

ah yes, back to health. Woke up ready to go and the ruck was solid, start to finish. Not super fast but I did finish with faster laps then when i started and the full 12 laps was not in question.
Actually got on the track a bit early too.

Ready to go

48 lb ruck
12 laps
8 Squat stretches
1:55 min
RPE 7.5

legs a bit tight but no issues and lungs and wind felt solid

BW 168 !
BF 12.1

48 kg One arm swings x 10 RPA, pistol practice, bw pushups, laterals

A great nights sleep and finally feel like I'm not sick anymore and coughing is 90% gone thanks to the flonase, It seems I do have a new allergy.

But i felt fantastic this morning and really ready to train, something I haven't felt in forever. I missed it, The energy, the anticipation of being strong. The flow.

Instead of going up to the 60 kg as was on the schedule I decided to stay with the 48 and go for 10 RPA. We've done enough 5x5 and it's not enough with this weight but I didn't want to up the volume overall. This was perfect and kicked my grips ass nicely

Wow, how fast that grip strength endurance. I can't imagine doing the sinister test with that now. At best my grip couldn't handle it. And when the grip even STARTS to go the ability to create force through the legs and hips shortly follows

One Arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg  4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10 rpa x 10 sets
100 reps
10,600 lbs
RPE 8.8 ( for grip) legs,back  and lungs felt great

Pistol practice ( supported )

4 x 4/4  on same leg

support needed was much better ( also work Innov8 oly shoes for a change. Really felt good. So much lighter and more flexible shoe than the Adidas. My GoRuck MacV1 have me spoiled

Horiz bar pushup
3 sets of 8 very slow and chest touching bar with pause.

Elbow feels fine but wanted to jump in slow. that shit hurt this time

Laterals
3 x 6/6 with 20

strong

BW 166.8
BF 12.1 post bath !
W 58.4

5 lap ruck

It wasn't perfect but it got done.

Had errands to do before I rucked which made getting out the door even harder than usual. At least it was cool. Up until the 6th lap when it got hot and I got weak and packed it in.Lots of good excuses but the main was I pussed out and just didn't want to do it. five laps is better than no laps but I lost my will, and, while it sucks it's ok. It's been a rough month and I'm getting back to it but there is no hurry

And I had a big steak waiting for me :)

48 lb ruck
5 laps
1:50
RPE 7
Boredom level : High

BW 167 back and forth
BF 13.3  more h20 it seems

ok gotta get some sleep

105-147 lb standing press 10 sets, 20 kg speed swings 32 sets,walking lunges,laterals

It's just been a month! Finally got my elbow and sickness basically fixed and woke up with my right upper calf jacked up and not really being able to bend THAT correctly? what the fuck?

I know it's from that weirdness in the rack with the press monday, hitting the upright and wandering around and whatnot but the fibula didn't want to glide and it was irritating. It's much better now but I'm really ready to be healthy all around again!

Solo training today so I played in the cage which sits on THE most level spot in the whole garage!
Also played with just taking it off the pins and just pressing with no walking. A virtual monolift for the press if you will

I really really really liked it

Standing press
45 x 5
65  x5
85 x 5
105 x 5 x 3
115 x 5 x 3
127 x 5 x 3
138 x 1 strong!
147 x 1
157 x 1!!

this is very exciting1 feel so solid under the bar. don't lose any tightness that I get from finding the correct position to unrack it from! we'll see when it get really heavy but 157 is not light either

20 kg speed swings
32 sets
8 RPA
256 reps
11,264 lbs moved
RPE 7.7

very solid but hard after presses in a different way. Warm today so that was great
Calf was holding up fine

Walking lunges
4 laps of 20 steps BW

started off with left only but found  after one lap right would hold so the rest were alternating
happy with this. it's not bad

laterals
3 x 6/6 with 20 lbs

not very high but ready for more load here

BW 168.
BF 12.9

finally!

on the mend

155 x 3,5,5,4,3 40 kg belt squat, incline pushups, laterals/curls

This was much harder than I expected . Feeling out the technique facing the opposite way for high reps definitely challenged me. Hit the upright on the first set then tried to adjust the rack, and me , wasn't comfy

But I felt great physically. Elbow almost normal about 90%, swelling almost  zero and almost full extension flexion. Didn't hurt at all in press

But I just didn't have much gas in the tank plus I'm LIGHT- just 166.4 again today and in pressing especially overhead that makes a big difference. But not worried at all just want to do the work to re build

Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3
135 x 2
155 x 1 ( hit side beam)
       x 3 pushing forward again!
       x 5
       x 5 just tired at end of set
       x 4
       x 3
135 x 5 fast

40 kg belt squat
4 sets of 10 taking it easy felt easy

pushups onto flat bench
3 x 20 after 1 x 20 on floor kneeling

took awhile to get a groove that I didn't feel the elbow, but it warmed up well

side lateral, rear lateral, double curls
3 x 8/8/8 15's

BW 166.4
BF 12.7

ack

Sunday Wet Ruck 10 laps

Literally 10 seconds after I left the house yesterday morning it started to rain. So back I went to the house to get ruck cover and a raincoat. It's a very good sign that I didn't just pack it in. I must be healthy again. I REALLY wanted to ruck. So i did. It rained off and on but all in all it wasn't bad at all and my gear worked perfectly

48 lb ruck
10 laps
9 squat stretches
1:35 min
RPE 8.25

this wasn't that hard I was just leg tired and overall beat up from the flu, coughing and elbow issues/pain.

Slept really well for last two  nights and that makes all the differnece

I did frequent rest pauses to shake legs loose and continued. Time on my feet was key

this week 10 laps next week 11 or 12 if I feel great and I'm back to base !

BW 167.4
BF 12.9

48 kg One arm swing 10 x 5/5, pistol squat practice, band vertical presses,laterals/curls

FINALLY slept all night! Figure out this recent crud is about allergies and took an Allegra which really seemed to help. Either way I felt great this morning and almost normal and almost strong.
Elbow is 85 % normal. Still not full flexion but extension is very close. Swelling is down. That was a nasty one.
Right shoulder rotator shut off it seems overloading the elbow and locked the elbow in pronation. Bicep also was shut down so I had to activate that as well as release the tricep and activate the external rotators.

All in all should be 100 % this week. Elbow is almost ready to lock into place

I figured 48 kg one arm swings should help that out :)

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4 ( everything feels light!)
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
100 reps
10, 600 lbs
RPE 6.5

Pistol practice
4 sets of 4 slight support

these felt great too

Band presses horizontal
3 x 15

just working the pattern felt fine

db curl,lateral rear delt
15 lbs x 5/5/5 x 3 sets

no problem

BW 166.4
BF 11.8
W 58.7

appetite's back I should be 170 again very soon

Ruck it up tomorrow!

20 kg speed swings 30 sets of 8, 111 lb standing press 10 x 3, walking lunges bw , laterals

Well this turned out VERY interesting! Swings went ok. back normal but elbow is subluxed and very painful from pushups of all things. I've had this before but it's a pain in the ass til the elbow sets right and the tricep is cramped all the time.

It's been a shitty month for my body but the first in many moons so I shouldn't complain

Also first day I've felt actually healthy in that month. Still have a cough but it's much better and finally moving in the right direction!

20 kg speed swings
30 sets of 8
240  reps
10,560 lbd
RPE 7

very strong. both in power and cardio. about time!

Press
45 x 5
65 x 3
85 x 3
11 x 3 x 10 sets

Ok this was different. faced the other way not looking in the mirror and the whole lift changed. facing the mirror the floor slants forward just a bit. I knew this but didn't think it made THAT
much different in the lift. I now think different. This was the EASIEST any press I've done has ever been!
Plus not using the mirror also keyed me into an inner cueing that seemed to work. We'll see monday when the weight's heavy but I have a feeling this is a game changer!


Walking lunges
3 sets of 40 body weight

decent

laterals
3 x 10/10 with 15
strong

BW 167.2
BF 12.5

Time to rebuild Standing press 160 lbs x 5 x 3 reps,40 kg belt squat, floor pushups, laterals

Well this didn't end well. things were going steadily towards being able to press 200 on my birthday. But then I got sick and it's been a shitty month of crappy sickness and poor training

Today was really my last chance and although there was nothing going on, in my body or mind, that told me I could get this I wanted to at least give it a ride

I didn't get close.

Although I unlocked my psoas ( the source of my back tightness) yesterday there just wasn't much time to it regain normal ROM and the bar felt heavy in all positions. Plus sleep was shit last night and I still have a freakin' cough. And allergies. WTF!

Really really bored with this shit.

Standing press
65 x 3
85 x 3
105 x 3
135 x 3
155 x 1 just couldn't get my hip to extend correctly
170 x 1 decent
180 x 0 x 2 not even close
160 x 3 x 5 sets

that wasn't bad and by the 5th set I was feeling almost normal and actually remembered how to press again Considering my PR is 5x5 with this weight it's not bad at all
Going to do that next week and tie the pr and then start to work on 165 x 5 x 5 and then 170 and then see how things feel

Also have to start doing walkouts after the top sets with a heavy weight

40 kg belt squat
10, 12,14

Floor pushups
40
30
25

these have really been neglected. back to work here

Laterals
2 x 8/8 with 15s

BW 168.2
BF 12.4

still felt very small and light today.

re building time! No worries

Ruck and squat

woke up late so a bit of a late start but it was perfect weather for me; overcast and cool, with just the threat of rain. Literally perfect

Woke up with my back still wonky, right QL tight and shifting me into an antalgic posture that I haven't felt in eons. Don't like it. Thumped the psoas again and got on the floor and it got better.
What's this all about now?

As soon as I got a few laps in ( slow with rest pauses) my legs relaxed and pace picked up

Back felt much better

Inched up the laps today just a bit

48 lb ruck
8 supported squat stretches
1 25 min
RPE 7.5

BW 167.4
BF 13.

ok lets see what the press gods say tomorrow. Going back to double layback, at least during warmups and see how that works

BodyMaintenance technique for releasing pirirformis with lacrosse ball

Put together this little video on request. Pretty self explanatory

44 kg One arm swings, 8 x 7/7,pistol practice, wt pushups, laterals

woke up with a very stiff, achy back for no discernible reason and could not really get it right but swing time. So I modified the sets and reps a bit to adjust.

Can't remember the last time I felt this but I DID do front squats on Monday and as soon as I got my abs fully released my back felt normal. Can't believe it's been 19 years since the herniation and I'm still this sensitive to getting out of muscular balance!

Of course it was 28 years of getting out of balance so i still a ways to go, I guess, to get everything truly squared away. BUT lesson learned, no more kb front squats. Damn, I really like them but like my back not feeling vulnerable more.

Still not quite not sick. Now it feels like it morphed into a little fucking cold! Damn this thing is sticky!

One arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg  x 4/4
36 kg x 4/4
44 kg x 7/7 x 8 sets
112 reps
10,864 lb
RPE 8.5 +

(just the back)

Pistol practice
4 sets of 5/5
this was actually relieving on the back

Wt pushups
bw x 10
53 x 10 x 3

this was not easy on back. activated abs. got through

laterals
3 x 8/8 with 15s

BW 167.4
BF 11 %

hope the weather holds for tomorrow's ruck

Cool Ruckings

Back to my routine ( rucking yesterday- blogging it a day late :) ) It was so nice and cool that almost never happens on a Thursday ruck

Still hate this workout- SO not what I want to be doing before i eat on my hardest work day of the week but I've got to keep the miles in my legs

Still didn''t go the full six laps, got started 30 min late so just did five. Not bad pace. Lungs back to normal

48 lb ruck
5 laps
50 min
RPE 7

BW 168.4
BF 12.5

almost back to 170 !

20 kg speed swings 24 sets,162 x 3 standing press, walking lunges, laterals

Getting back to full speed, slowly. Could have done more but didnt which was the point.

Just dipping the toe on the water not diving head first. Feeling very good. Cough pretty much gone, thank g-d.
Now, to get work capacity back and increase loading. again :(


20 kg speed swings
24 sets
8 reps per arm
192 reps
8448  lbs
RPE 7.5

Press
45 x 5
65 x 3
85 x 3
111 x 3
121 x 3
131 x 3
142 x 3
162 x 3

first rep got out in front a but but not bad at all super casual approach too.

walking lunges
4 laps of 20 feet
easy

laterals
3 x 10/10 with 15s

BW 167.4
BF 12.9

175 lb Standing press, 20 kg front squats, 20 kg see saw press, laterals

Solo session today but it went pretty well. Not so frozen in the gym and that helps. Feeling normal helps a lot too.  Did little else beside the ruck but sleep yesterday and that didn't hurt either. Just stupid tired still

But better today
Bodyweight still light ( 166) and that didn't help the press but technique was very solid all throughout the workout and got better towards the end.Weight didn't feel heavy either

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 1
155 x 1
165 x 1 ( strong!)
175 x 1
185 x X x 2 ( shocking actually- didn't feel heavy but not even close
175 x 1 x 2
165 x 1 x 3
       x 2 x 3

all in all pretty happy with this

2 kb Front squat
2 x 16s x 5 x 2
2  x 20s x 4 x 2



very close stance. felt great

 See saw press
2 16s x 5/5 x2
2 20s x 5/5 x 2

these were excellent very good lockouts! didn't want to do pushups. will keep these in the mix

laterals
3 x 10 with 15's

BW 166
BF 12.9

strength coming back!

8 lap 48 lb ruck

Back on track. Was tough to get going today but got eight very solid laps before I called it. I could have done more, and, as actually just starting to 'warmup' but knew I shouldn't push things at all

It was cold too. So cold  I went out without a second cover, just my xoskin t shirt and turned around and went back to get a windbreaker after the second lap! never done that before in six years of this! But I'm taking NO changes getting sick again.

Mentally tougher than anything, I've fallen out of the habit and it was harder than it should've been to get back in the saddle.

But hard don't matter Getting it done does, and it got done

48 lb ruck
8 laps
8 support squat stretches
1:20 min
RPE 8

BW 166.4 !!
BF 12.5

press time tomorrow we'll see how that fares and if my weight's up a bit

40 kg One arm swings 10 x 5/5, Standing press to 145 x 3 , laterals

Feeling way better but not 100%. Still intermittent cough. Doesn't help it's 36 deg outside and even colder, it seems, in the garage
Warmed up well and things went easy on the swings, then got a bit cold on the presses. Just a short one to touch base. It was perfect

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 5/5 x 10
100 reps
8800 lbs
RPE 7

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
125 x 3
135 x 3
145 x 3 x 2 sets

this was harder than  expected but mainly cause it was so cold. The weight did feel heavy though
Better than pushups and should make things easier on monday

laterals
3 x 10/10  15s

BW 166.6 !
BF 11.1

lets see how I can ruck tomorrow

First ( mini) workout back since the flu

Didn't even know what hit me.

No wonder Saturday's 60 kg session was so hard, I had the flu I just didn't know it yet. Tracy's been sick for days and I was right next to her throughout it but it bit me hard Saturday night with a serious fever, body aches, chills, etc. the whole shit show
Plus, I had to take care of Tracy, who was way worse.
Had the most serious fever I've had in 30 years 101.5 and it wouldn't freaking drop til this morning. I sweated through five t shirts both last night and the night before!
Crazy but a good sign that the fever was leaving and the infection was getting killed.
Doesn't matter how much you can lift in weight terms, one invisible bug can knock you right to your knees and keep you there.

Last time I had the flu was about 25 years and it kicked my ass then too.

Tried a  little press workout today and it was fine. Felt good to do something but man I tire fast

Press
45 x 4
65 x 3
85 x 3
105 x 3 x 7 sets

datsit :)

better than nothing. Was going to go on a short ruck but I better wait to be sure I'm good to go for work tomorrow

Damn. Didn't know I was getting sick again yesterday when we did this workout but tracy was very sick and I was right next to her for the last three days; Didn't feel horrible but not good either. Turns out have a 101 deg fever! Fuck
Just got over this shit

Good thing I decided not to use the 68 kg it would not have been pretty. These weren't too bad but just no real power :(
No ruck today either
No training with fever

One arm swings
16 kg  5/5 x 2
20 kg x 5/5
28 kg x 4/4  ( loading error )
32 kg x 4/4
36 kg x 4/4
40 kg  4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 10 sets
100 reps
13,200 lbs 

Handstands
3 sets longest hold yet. but now gettin achy in shoulders in traps. now I know why


Pistol practice
3 sets of 4/4

supersetted with  parallel bar pushups ( horiz)
bw x 8
53 x 8 x 3 achy shoulders

laterals
3 sets of 8/8 w 15's

BW 169.4
BF 11.5
W 59 %

datsit

Short ruck

Got rained out of my ruck on Sunday and almost did again today. In the middle of some serious serious storms these days out here. It's great and we need them but i'm past the point of being willing to walk in cold rain and then spend hours drying out the gear. Just not motivated

But the clouds parted for a brief minute today and I got 35 minutes in before it started drippin' on me again

48 lb ruck
3 laps
35 min
RPE 8 ( too short to get warmed up)

BW 170.4
BF 13.5

20 kg speed swings 35 sets of 8,Standing press 111-145 lbs x 3, walking lunges bw, laterals

This pyramid worked really well and may be the better use of this day press wise. I warmed up to my usual work weight 105 or 111 and did 3 sets, but then added weight every two sets and then every one til I got to 150 for an easy  triple. This really let me work my technique with a variety of different loads.

Things went very well.

But first

20 kg speed swings
35 set of 8
total time 20 min ( ave 17 sec per set)
280 reps
12.320 lbs
RPE 7

nice and balmy today instead of frozen. my body always works better in this temp

Standing press
45 x 5
65 x 3
85 x 3
111 x 3 x 3 sets
121 x 3 x 2
126 x 3
131 x 3
137 x 3
142 x 3 ( video above)
150 x 3

technique held across the spectrum

unrack with arms and chest
lean way back
elbows up
shove and then drive HIPS instead of focusing on bar! this worked so much better

I always get a great launch then lose the hip position and then the lift
this way I got the shove then flexed glutes hard and forward and the bar continued to go up but not forward, nor did my hips shoot back
It felt VERY much like my bench press. The goal almost to drive the hips off the bench ,lol

Elbows up before launch is key
layback
elbows up
NO drop pop,
just  bar drive then hip drive

getting closer for sure

Walking lunges
3 laps of 40 sets bodyweight

good break from loaded


laterals
3 sets of 8/8 with 20
too heavy today

BW 170.0
BF 13.5

happy with today

185 lb standing press 5 x 1,40 kg belt squats,floor pushups, laterals

Thought this was going to be easier but it ended well anyway. Started off bad with some weird car shit at 5 am and ended with my more weird car shit when I discovered my cat tore up my brand new car cover. Nothing tragic but had to work to get my head straight going into the press

Warmups felt heavy as usual but I was having trouble syncing the groove I wanted and I knew it. Too much like the old groove but I couldn't seem to find it
I was strong but without the right bar path 200 will not go

Press
45 x 5
65 x 5
85 x 3
120 x 3
135 x 2 ( meh)
155 x 1 ( looking back it felt like my old press, too much up and back and not enough locked down)
170 x 1 same
185  x 1 up and down but locked out
        x 1  better but still losing my hips bar speed good, then lose it
        x 1 doing the set up. but still stalling at 3/4. fighting it out but not what I want
        x 1 strongest but still rushing start
        x 1 !!! Yes. the video above! I was still 'dropping and popping' too much. Once I lay back I have to imagine I'm on a bench.NO movement, even to initiate. Just stay there, tight. just let the bar lie on the chest then drive. that was it . hips stayed forward and I was solid.
175 x 1 very strong. above technique
155 x 1 same

damn gotta remember how to do this!

40 kg belt squat
10.12, 14, 16
strong

Floor pushups
45
40
30

wow tired

laterals
3 x 10/10 with 15's

BW 171.4
BF 13.1

1 pm
170.2
BF 11.4

48 kg One Arm Swings,Pistol practice, handstand practice, wt pushups, laterlas

This was a good one. Felt rested and ready. It's nice that the 48 kg no longer creates fear in me. Respect, of course but no longer fear

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 5
          x 6/6 x 5
110 reps
11,600 lbs
RPE 6.5

Pistol practice

this was the best yet! Virtually NO rec fem cramping on non working leg. Felt strong and balanced in the bottom position and best depth of late, too


4 sets of 4/4

Handstand practice

Also best of late! No problem getting to wall and wasn't screaming to get out of it as I held it. Lots of decent time off the wall in full balance too. Forearms are loosening up as well



3 sets

Wt pushups ( done right after each set of handstands)
bw x 8
53 x 8 x 2 sets

Laterals
3 sets of 8/8 with 20's
strong too!

BW 169.4
BF 11.6 ( post bath)

hopefully the weather will allow a ruck tomorrow
solid day!

Slug ruck

Man this was tough! it was freezing all morning and afternoon, just until I go out to ruck then it heats up! my legs were heavy and dead and I could have really used the coolbreeze but no luck. I got through it but man it was slow and hard. this is my least favorite time and workout but there's no other place to put it


48 lb ruck
6 laps
60 min
RPE 8.5

BW 170.4
BF 13.9 ( must be dehydrated.)

time to rest

20 kg speed swings 30 sets,111 lb standing press 10 x 3, 20 lb walking lunges,laterals

Today went great. took the passive warmup bath and am convinced this is helping me not overcontract the legs as I warmup in the first sets.

20 kg speed swings
30 sets of 8
240 reps
10,560 lbs
17:50 min  total time
RPE 7.5

good power and bell height

Standing press
11lbs ( kg weights) x 10 x 3

I thought about doing 3 paused singles and it really helped. Much more patient approach to the walkout, setup and set to launch position. No mental rushing and I can see how this will help. This is where I will build the static standing strength to be the "bench"  need to be to lockout 205 +

Cues again

1) take out weight on chest and arms
2) take time laying back, flex glutes then elbows up
3) static bar pulldown and pause
4) explosive launch shove straight up

It moved very very fast and best of all, every time. hips stayed forward and glutes stayed tight

Walking lunges
4 laps of 20 ft with 20 lbs
decent

laterals
3 sets of 10/10 with 15s


BW 170.4
BF 12.9

Progress. Finally

180 lb press 7 singles,40 kg belt squats, Handstands/floor pushups, laterals

Ok NOW we're getting somewhere! Made the corrections I came up with last week and they all worked!

1)  Take time and really get the layback full set
2) Elbows UP
3) Patience after loading lats and BEFORE launch ( coil the spring!)
4) Load arms AS WELL as take weight on chest on walkout ( this is very important it seems- I was trying to take almost all the weight on my chest. This pre loads the arms just enough

The real takeaway was holding the lat and glute tension after the lat flex almost too long. It caused a hell of a launch, plenty of bar speed and I went right through the sticking point and my glutes did not drift back

The 'Drop and Pop' is dead.
As I now remember it didn't work for my bench press either. I was much better with a long pause than a touch and go. Looks like the same thing here.

This workout could not have gone better.

I even MISSED the rep out in front on my 6th set, and did another perfectly easy rep right after! I just pushed it too far forward but could fix it right away! That gives me confidence!

Standing press
45 x 5
65 x 3
85 x 3
105 x 2
135 x 1
155 x 1
165 x 1
175 x 1
180 x 1 x 7 sets.~

could have done 10 sets This is the technique

40 kg belt squats
10,12, 14 16

strong legs

Handstands/ floor pushups
5-6 sec handstand super sets 25, 20 20

this was hard!

Laterals
3 sets of 10/10 with 15s

BW 170.2
BF 12.2

Finally a great press day!

technique synopsis

1) take it out with chest and arms
2) slow setup into tight layback, elbows UP
3) slow tight flex down HOLD
4) explosive launch

Slow ruck

Well yesterdays' ruck made up for last weeks. My legs and glutes were heavy and tired from the start and pretty much stayed that way throughout! No pains or real issues just fatigued! I did my supported squat stretches up until the last three laps as well as at least one other stop each lap just to shake out the legs!
I got it done but it was a slog. Beautiful cool, crisp day with plenty of moisture in the air from all the rain

48 lb ruck
12 laps
9 iso squat stretches
2:03
RPE 8.25


BW 168.8
BF 12.5

44 kg One Arm Swings 10 x 8/8,Handstand practice, Wt pushups/pistol practice, laterals

This was tough but strong. Solid day. Was able to keep force output high for all ten sets. lungs are back to normal and no coughing. About time.Taking a hot bath for some reason really helps me not overcontract when I start these heavy sets, even if it's not cold enough to really need them from warmup standpoint.

It's amazing, though, how much lighter the 44 feels compared to the 48. As Craig Marker said, ' kettlebell sizes increase exponentially " That feels about right.

One arm swings
16 kg x 5/5 x 2
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15,520 lbs
7.7 tons
RPE 7

Handstands
3 sets  No problem kicking up and easy to get to the wall. Longer holds. Have to work on
1) keeping my legs TOGETHER
2) keeping my glutes much tighter

all in all very happy with my progress or hell, that I can even invert at all!


wt pushup
bw x 10
53 x 10 x 3 
shoulders feel achy. Handstands first didn't help
Rushed through the sets, too

Pistols
3 sets of 4/4
 alternated with pushups. really focused on staying on the front of the foot the ball behind the big toe. To the point I let my heels come up. This helped depth more than expected,
Still having issues with rec fems cramping up.
probably need to add in some hanging leg raises  now, or soon

Laterals
3 sets of 8/8 with 20's

hard but need to get back to doing this weight every other workout regardless. Been lazy

BW 168.8
BF 11.2 ( bath)
W 59.3

feeling big AND lean these days


see if the weather lets me get a ruck in tomorrow

datsit

20 kg speed swings 40 sets of 8, standing press 111lbs x 10 x 3, wt walking lunges, laterals

Weird day. Felt great coming in, was much warmer ( no bath needed) but body was just not wanting to power up. Plus weirdness with my partners from life just made for a weird session. But, it got done.
And 40 sets of 8 is no joke

Speed swings
I go you go
40 sets of 8 with 20 kg
320 reps
14,080 lbs
RPE 8

just never felt fluid. I think I need the bath warmup regardless
 haven't done 20 min in a long time and mondays'  heaviness took a toll

Standing press
45 x 5
65 x 3
85 x 3
111 x 3 x 10 sets

wow this was hard for the first four sets , thought I was laying back enough but nowhere near. Used a medium grip for the last five sets and felt really good. Might play with that on Monday

Walking lunges
BW  x 40 steps
20 lbs x 20 steps x 3

not bad

Laterals
3 sets of 8/8 with 15

BW 170
BF 13.4

200 lb Press Misses,48 kg belt squat, floor pushups, laterals

This is getting frustrating! Basically missing at precisely the same spot as I did in June. The above video is a third attempt and actually the best one. First one was decent but not enough speed off the chest.


Warmups went well, slept well, ate well felt good all day. No excuses.

Standing press
45 x 5
65 x 3
105 x 2
135 x 1
155 x 1
170 x 1  fast!
180 x 1 also fast
190 x 1 out in front
200 x X x three
185 x X x 2 weird! just done

I do think I must take only 5 lbs jumps after 185 and condition myself to do that
 Hence next week
180 for 8-10 singles
then 185 for 6-8 singles
then 190 for 3-5 singles
then back to 200 attempts for my birthday week

48 kg belt squat
10,12, 14, 16

solid

Floor pushups
45
40

beat

laterals
3 x 8/8 with 15's

BW 169.6
BF 13.1

datsit!

Fast ruck

Back to some decent speed and endurance again. Missed Thursday's ruck and didn't know if that would help or hurt my effort today. Especially after yesterdays' swing volume fest. But it was good so i guess the rest didn't hurt

48 Lb ruck
12 laps
1:52 min
11 iso squat stretches and some rest pauses
RPE 7

beautiful clear crisp day and it was one of my better efforts.

BW 168.2
BF 14.1

that's weird all around

Hope to put 200 on the bar tomorrow and press it!

40 kg One Arm swings 10 x 10/10, pistol practice, handstands, wt pushups. laterals

This was very strong. Best in maybe forever. Didn't sleep perfectly but was solid in lungs, legs and recovery between sets.   Very good bell speed, bell height, power and consistency on all 20 reps per set as well as all 10 sets. Couldn't be happier and the cold/cough seems to be finally done. That took a long ass time

Groove and stroke were spot on and overall power was solid. The 40 now really feels like the 32 used to almost all the time

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs
8.8 tons moved
RPE 6.5

Pistol practice
3 sets of 3/3
REC FEMS were LIT up!! from the swing work! on the extended leg but almost cramping they were so worked. crazy

Handstand practice
3 sets  and they were strong. Nice to do them with no pre fatigue from pressing first
the groove is there and on the second set I missed the wall but held the rep for a good bit!



Laterals
3 x 6/6 with 20's
solid

BW 169
BF 11.8 ( after bath)
W 58.7

strong day!

20 kg speed swings 35 sets of 8,press practice 105-150 x 3s, 20 lb walking lunges, laterals

this went well. It seems I might be actually totally done with this stupid cough and that's about time. And I'm liking this I go, you go approach to 15:15 and probably will keep it even after I'm fully healthy. Go slower when i need to and faster when I'm ready. Negative split racer and all that.
hasn't proven to be that great a cardio transfer anyway. 
I'll keep track of sets , reps and tons and go with that.
Never liked those damn timers ever

20 kg speed swings
35 sets of 8
280 reps
12,300 lbs
6.16 tons
RPE 6.5
total time about 18 min-19 min. I'll keep track of this in the future

no bath before and strangely hamstrings felt might tighter at start.

Standing press
45 x 5 all false grip
65 x 3
85 x 3
115 x 3 x 3
125 x 3 x 2
135 x 3 x 2
145 x 3 x 1
150 x 3 x  2 ( last set thumb over instead of false)

very strange the false grip felt perfect until the first set of 150 where it stalled a bit at lockout! Just what  was hoping it would fix. Took the next set with a wrapped thumb and there was no denying it was a much better groove.
So, thumb it is.

20 lb sandbag lunges
3 laps of 20

Laterals
2 sets of 8/8 wth 20s

BW 170
BF 12.9

datsit

190 lb standing press,Handstands, 44 kg belt squats, floor pushups, laterals

This went great today. Way better than expected. Put on the Innov8 trainers and pushed in a straight line and everything went up. Some better than others and that was dependent on mostly getting the best launch off the chest but the groove is the correct one for me. Basically a standing incline press.
Hey, I'd love to have the shoulders to be able to finish with my biceps next to my ears but that ain't going to happen and it's keeping me back. SO this will have to do

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1
165 x 1
175 x 1
180 x 1
185 x 1
190 x 1 !!
185 x 1 Fast!
180 x 1 even faster!





and had NO problem kicking up to the handstand. Now my erectors were screaming at me while I held it but it felt like a normal handstand has for most of my life. NO panic upside down at all. That is SO weird but I'll take it


44 kg belt squat ( innov8 oly shoes)
x 12, 14, 16, 18

these felt great

Floor pushups
50
40

getting tired

Laterals
2  x 8/8 with 15s

enough

BW 169.2
BF 12.5

man I could not be happier right now! I have hope for 200 and more!
Plus my freakin' handstand has returned and only next to being able to walk again does this take second place

48 lb Ruck

 Eight weeks in for the beard


Not bad at all. Cool and overcast with a slight drizzle. Literally perfect rucking weather. 50 degrees. Body was fine from yesterday.
A full two hour ruck with lots of little rest pauses to loosen the legs up. Things were ok but a bit tight from yesterday's heavy loading but symmetrically fine,

48 lb ruck
2 hours even
12 laps
8 iso supported squat stretches
RPE 7.5

BW 170
BF 21.1
W 58.9

60 and 68 kg One Arm Swings, Pistol practice, Handstand practice!!, Wt pushups laterals

What a great workout!  Pretty much 100% healthy and all things went great today! Including being able to do my handstand again!!! I just had a feeling I should be able to and tried a few after pistols and they went RIGHT UP! Nothing like that catastrophe that happened last year. Can't really explain what's different now or why it went south but it felt like it used to be going upside down today.
The weight shift and all. No problem getting to the wall. I had a little shoulder shift  but it was my second attempt today  and first attempt with no spot and no problem Very encouraged by this


 One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4 ( feels light!)
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4 ( 80 warmup reps)
60 kg x 5/5 x 7 ( 70 reps) best transfers ever on this
68 kg x 5/5 x 3 ( transfer is there. Almost time to go for it.)



This was easily the strongest it's ever been. ZERO grip issues and I seriously considered transfer. I had enough float but want to wait a bit. But I could accelerate the bell more than ever and I even got a little float on it too

Pistol practice
3 sets of 6/6

very solid

Handstands
set one spotted with Nick - a bit short but no problem feeling stable upside down
set two _ above video. Part of the difference I think was accepting my 'trophy' handstand position as OK. Not trying to shift through to a 'modern' handstand which I don't have the shoulders for anymore

We'll see if I can ever do it again but I think I'm onto something. With my press and my handstand. If this is the case and I can train these as an assistance exercise for my press I think both will take off

Wt pushups
bw x 10
53 x 10 x 3

solid

Laterals
3 x 8/8 with 15s

BW 168.2
BF 10.7
W 59.6 !!

datsit! very very happy with this on every level

Solid ruck

Nice one today. Very solid. Cool, overcast and just a bit drizzly.
Didn't want to go but once I got going it went fast.
legs felt light and decently strong
a little cough still but no meds and still on the mend

48 lb ruck
6 laps
55 min
RPE 6.5


BW 169.4
BF 11.4  ( lowest in morning in ages )

day off tomorrow!

20 kg speed swings 30 sets/8RPA,Press practice 105-157 lbs, wt walking lunges, laterals

Still not 100% but almost there. Decided to increase swing volume a bit but not go on the clock. Still have a cough and don't want to push lungs hard yet at all

SO I go you go with Glenn. 30 sets of 8 rpa with the 20 kg. Probably one set every 30 seconds instead of 15. Didn't watch clock
HR was up at end

30 sets x 8
240 reps
10,560 lbs

not bad

Press practice

Switched to a flat( ish) shoe, my inov8 trainer. Hard sole and no more than a 5mm rise at best, Feels pretty flat
Switch to pressing straight up. Not back at all and finishing there. It ain't pretty but it sure is simpler and stronger
Switch back and forth a few times from flat shoe to oly and it was surprising that the main thing that was easier was the walkout!
Much easier to keep hips forward and shoulders back.Flat shoe also makes it easier to stay back at the mid point. And keep glutes engaged.
Just set up lay back, flex lats and press straight to lockout
As close to my bench press technique as can be
My standing incline press :)

45 x 5
65 x 3
85 x 3
105 x 3 x 2
115 x 3
127  x 3 x 2
137 x 3
147 x 3
152 x 3
157 x 3 x 2
10 total sets

We'll see for real on Monday

20 lb walking lunges
4 laps of 20 steps

not bad in the rain

laterals
3 x 8/8 with 15's

BW 169.6
BF 12.1

Step back or fall off- Standing press up to 185 miss x 2 , 180 x 1, 40 kg belt squat, floor pushups laterals

I didn't really realize it's been seven weeks of over 90% presses with 5 of those PR weeks.  And after being sick all week and not sleeping well last night, both training partners out and feeling cold and sore I shouldn't have expected much. And that's what I got. not much

I was so hopeful for this new technique but like usual once the weight gets over 90% all bets are off. This thing  gets SO challenging for the start and the lockout, especially with my shitty shoulder flexion, but some reps were easy so it's there. Somewhere. Putting it together for 200 lbs will be the deal. But I was so close last JUNE! Damn.

And my new numbers are definitively higher than those I did prior to those three close misses in June.  I also never max well in winter. That freezing gym is just not conducive for it. But I've got to try.

Lots of balance problems once I got over 175. Missing the bar out in front and not really sure, even here, which this was supposed to FIX, of how to initiate the launch
I dropped back more than a few times and things went well but then nothing at 185.
So weird

Standing press
45 x 5
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1 strong!
175 x 1 faster ever possibly
185 x X fast start but then no sense of balance bar out in front
185 x  X same thing
155 x 1 fast
180 x 1 ( above) not bad at all!
185 x X fuck.. balance again
135 x 1 push press. well that's not going to work
165 x 1 hard

two kb military press
2 16's x 5 x 3

better mobility in this than ever. but I don't think it'll help

40 kg belt squat
8.10,10,12

did some bar back squats prior to this just to play form and my left adductor and calf went wonky. Great

Floor pushups
40 x 3 just mentally hard.

one arm laterals
3 x 10/10

bent laterals
3 x 10 with 15's

BW 169.6
BF 12.1

well damn now what?

Full Ruck ! Back to health

Did the full twelve lap ruck today and it was decently strong. Not perfect but mainly as my legs were tight and pumped up fast from yesterday's training. Stopped a lot to let legs circulate but other than that it went well

Cool, overcast and fresh. just perfect rucking weather

48 lb Ruck
12 laps
7 iso squat stretches
1:55 min
last lap 7:32 ! not bad
RPE 7

BW 169
BF 12.2

getting ready for tomorrow heavy presses with new technique. so excited for this to work!

Thursday Fast walk , Sat 48 kg one arm swings 10 x 5/5, pistol practice,wt pushups, laterals

Instead of rucking Thursday I decided to take the hour I was getting my phone battery changed to do a no load fast walk. Really haven't done that as a training day since my TKR. It was actually very cool. I walked 30 min up Page mill road in Palo Alto which is a pretty steep and steady incline and then the same back plus a little ( walking downhill is faster) .
Surprisingly fun and my quads and calves were surprisingly sore the next day! I was on concrete but still. That slight incline was work!
Nice and the MacV's performed perfectly
These are without a doubt my favorites shoes of all time and, combined with my XOTOES I never want to take them off! I would sleep in them ,lol.

One Arm Swings

Woke up feeling 95% health with just a slight cough though. But slept through the night the last two nights and felt just about normal.! So great to sleep through!
This cold/flu really kicked my ass for the last two weeks. First time in forever

16 kg x 5/5 x 2
20 lg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 5/5 x 10
150 reps
15,900 lb tonnage!
RPE 6.5  very strong day. No problems at all!

Pistol practice


these went great. even better than last week. even with low reps quads got a hell of a pump!

4 x 5/5

Wt Pushups
bw x 10
53 x 12 x 3  back to 12's

shoulders felt great, too

Laterals
3 x 6/6 with 20's
needed some weight finally

BW 168.6
BF 10.9
W 59.5!!!

hope the rain waits til my ruck is done tomorrow

datsit

20 kg speed swings, 25 set of 8 RPA ( not timed), Standing press practice ( discovery!) walking wt lunges, laterals

 Went easy today. Max vo2 swing work untimed. Just a round robin with nick, glenn and I.
8 RPA
25 sets
200 reps
8,800 lbs work
RPE 7.5

Lungs felt great . zero coughing!!

Standing press; Breakthough!
Perhaps. We'll see Monday when the weight's heavy but man it felt great today and seemingly solved a LOT of problems

The Technique:
Unrack with head up and looking at ceiling. Lock in arch/elbows up
Layback and press and just at 3/4 look forward to move under bar!

I can't believe how great this felt! First walking out with head up made the weight supported by torso, what I've been TRYING to get but haven't. When I looked forward walkiing out the weight feels SO Much heavier and way too much arm work

Putting neck in extension helps create even more back extension, and, hopefully let me stay there at the sticking point

BUT< by driving my head to look forward as I get to lockout I move my torso under the bar instead of trying to put the bar back more

This just may work!
 It also solves the how to launch it from a deadstop problem,Just a single leanback and shove

The moving underthe bar changes everything. I didn't think I could do it! I coached Nick on it then he told me to do the same!

Walking lunges 20 lb
4 laps of 20 steps

achy

laterals
3 x 10/10 with 15s

BW 168.8
BF 13.1

up a lot last night

VERY excited about this

180 lb Standing press, 40 kg belt squat, floor pushups, laterals

Still getting better but not all the way there yet. took it relatively easy. Definitely want to focus on the perfect set up and launch for the press. If i can nail that exactly 200 will be a breeze.  If I can't figure out the timing I may be able to grind it out. Or not. Have to get the start groked

Standing press
45 x 3
65 x 3
85 x 3
105 x 3
135 x 2
155 x 1
165 x 1
175 x 1
180 x 1 x 4
       x X got out in front, didn't fight it at all
170 x 1 LAUNCHED !  Perfect.!! Could be the best press rep I've ever done at weight
180   x 1
175 x 1
170 x 1 medium speed
165 x 1 x 2

overall a good day but not feeling strong in the walkout

40 kg belt squats
3 x 10

Floor pushups
2 x 20

Laterals
2 x 8/8 with 15s

BW 169
BF 12.4


onward, through the fog

Back to the ruck

Missed Thursday as I came home, took a hot bath, ate soup and went to bed. Today I wasn't 100% but ready to go and see who was home :). tight glutes to start out but iso squat stretches let that out pretty fast

Started out in pitch black for the first time ever. Cold and wet but in between storms. I decided I would go until i started to feel a bit tired or it started to rain/

Didn't feel tired but it did start to drizzel after I finished lap eight so I walked it home

Perfect

48 lb ruck
8 laps
1:25 min
8 iso squat stretches
RPE 7.8

BW 169
BF 12.1  No bath!

Beard report 6 weeks in

44 kg One Arm Swings 10x6/6, Pistol Practice, Wt Pushups,Laterals

FINALLY feeling human again. Sound bad but feel great. Energy back and body aches gone. Still have a cough but nowhere near as bad. Nowhere near.

Still cut the reps back from 8 to 6's as I didn't know how it would go, but the power and speed were excellent and my body felt great

One Arm swings
16 kg x 5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 6/6 x 10
120 reps
11,640 lbs tonnage
RPE 6.5

Pistol Practice
Great breakthrough today. By alternating legs reps I had Zero Rec fem cramping AND I could get depth on right side. All of a sudden, and just like that. Just crazy
Felt much better balance
This will lead me to a full bodyweight unassisted pistol one day I can feel it


4 sets of 5/5

Wt Pushups
bw x 8
53 x 8 x 3 sets

strong too!

Laterals
3 x 10/10 with 15's

BW 168.4
BF 10.6
W 59.7

Good to be better, lets see if I can ruck tomorrow. If it rains I skip. Not chancing that.

24 kg speed swing 12 min, 105- 142 lbs press 10 x 3, 20 lb walking lunges

Been a rough couple days as my cold turned into bronchitis ( as it usually does). Took it easy today in the workout but it was so dry in the gym that it probably wasn't a great idea. But I should be fine. I ended up coughing more in the press than the swings. energy ok but not great

24 kg speed swings
12 min  7 RPA ( not up to 8's )
169 reps
8904 lbs
RPE 7

not bad but started coughing a bit towards the end.

Standing press
45 x 5
85 x 3
107 x 3 x 3
117 x 3 x 2
127 x 3 x 2
132 x 3 x 2
142 x 3

used a closer grip and back to thumb wrap. Index finger ON smooth but just barely, felt fine but it's all easy til it's heavy

Walking lunges
4 laps of 20 ft with 20 lb sandbag

no problem just getting tired

BW 168.8 !!
BF 13.3

sweating lots last night as fever broke!


see how ruck goes

177 lb press 1 x 5 ,2 x 2, 32 kg belt squats,Floor pushups, laterals

Full blown cold. Decent nights sleep but a pretty full workday and lots of meds to keep going. Nothing bad but irritating and distracting
Got the workout I wanted, all with false grip ( which I'm still not sure is any better, really) but it wasn't as easy as I hoped.
Could be the cold, could be the groove.
All in all it got done but didn't fill me with the confidence I had hoped it would

Standing press
45 x 5
65 x 3
85 x 3
120 x 2
135 x 2
155 x 1
177 x 1  x 5
177 x 2 x 2
9 reps with 91% of max



 Will see how next week feels, might be time to take a run at 200 and put that thing to rest

32 kg belt squat
15,17,20,20

nose clear and endurance good. could be the pseudophed :)

Floor pushups
55
55
40

very strong suprisingly so. again endurance is surprisingly good.

Laterals
3 x 10/10 with 15's

BW 170.8
BF 13.3

47 lb ruck

The headcold I've been fighting for the last few days won. It settled it pretty mild during yesterday but gave me some issues sleeping. Nothing bad just sinus congestion. hard to breathe through my nose but trying to do so helped

Ruck was fine , just took it slow and I felt relatively strong.

47 lb ruck
12 laps
8 iso squat stretches
1:50 min
RPE 6.5

lots of little stops to let legs loosen up

BW 169.8 (first time under 170 in awhile)
BF 13.3

Lighter presses tomorrow with false grip

40 kg One Arm Swings 10 x10/10,Pistol Practice, wt pushups, laterals

Tough one today. Been fighting the beginnings of a cold and today's the toughest workout we do, really. It's not super heavy but not light either and 20 reps sets are just hard. IF you do them right and try to accelerate maximally every rep of every set.

Not really sick yet but a bit congested and stuffy.
Oh well. Do my best

It was fine. Only one swinging today but glenn was there to coach. I always end up going faster this way and even though I tried to slow down and breathe more I was faster which made it harder. that's ok I haven't pushed cardio in forever.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs
 RPE 7.5

Pistol practice
4 sets of  4/4 with shoe but no extra heel elevation. Made a big discovery too. I need to conciously shift my weight to the big toe before I start the descent and it dramatically changes my balance point for the better AND my rec fem does not scream at me! Very weird but good. Big toe pressure preloads the quads

Wt pushups ( false grip)
bw x 10
53 lbs x 10 x 3

switched to false grip prepping for Monday press

laterals
3 x 8/8 with 15's

BW 170.2
BF 11.3
W 59.1

( bath)

the ruck should be interesting tomorrow

47 lb ruck

Bumped the weight up just a bit as I barely even notice the 45 lbs anymore.  Didn't want to jump too much and I couldn't tell I had increased it either, which is just as I wanted,

Started off stiff and tired but warmed up quickly.Decent pace and breath control

48 lb ruck
6 laps
55 min
RPE 7

BW 170.6
BF 13.0

legs feeling good lately

24 kg speed swings 12 min 8 RPA,Standing press 105-142 x 3,walking lunges 20#, laterals

Hard to believe just how much harder 8 reps per 15 second is than 7 reps! My heartrate at the end was 160 or so and it hasn't been topping 140 of late, even for 16 min. But it had to be done as it's just been too easy and it's not helping me get better.
Hard to accept I used to do 10 reps per arm for 20 min sets on a very regular basis. But it sucked ,lol, and was definitely more about lactic acid tolerance training than power production but I need some 'sucked' too.
Well it did :)

24 kg speed swings
15:15  8 rpa
12 min
192 reps
10,176 lbs tonnage
RPE 8

but form and power felt good and bell speed and height were as well

Standing press- False grip
45 x 5
65 ,85 x 3
105 x 3 x 5 sets
115 x 3 x 2 sets
127 x 3 x 2 sets
132 x 3
142 x 3

No idea why i decided to play with false grip but it felt really really good. Seemed actually easier to get the bar launched as well! weird. Will take it for a test ride Monday with 177 and see how it locks out.
I could bench so much better with a false grip than with thumb wrapped but that was a bench and not overhead but it seemed to also take pressure off my biceps tendon as it did in the bench.

It seemed like if I 'pinched' my elbows in right before the start it really set the groove and the launch well. And without as much leanback needed

20 LB walking lunges( zercher hold)
4 laps of 20 steps

these felt GREAT! as good as a lunge has felt. Maybe extra weight was what I needed to re groove

One arm db laterals
3 x 10/10 with 15's
band rear delts
3 x 12 with red band

need to put these in the rotation as an alternated move

BW 171.4
BF 13.1

1 pm
170,4
BF 11.1

after bath

datsit

185 lb Press 3 x 2 PR! 1x1, 60 kg belts squat , floor pushups, laterals

This was a freakin hard ass workout! Start to finish. Even the warmups were hard. No excuses I felt great, slept great felt strong and solid and had a bath and good stretchout. It was just fucking heavy and with this exercise I have NO margin for error. BUT I did 7 solid reps with 95% and that should get me to 200 in three attempts or less.

I can grind on this, that's for sure, but for sure I shouldn't HAVE to with these damn weights.The groove is so elusive for me and so dependent on so many variables. But, I made the lifts and I made a big jump from 180 last week. Normally I would have jumped just 2.5 lbs but I'm on a deadline :) it was fine

I did see from the video I am NOT getting enough of the bar weight on my chest on the step out. If I'm too vertical on the walkback it always feels heavier and that was true today.

Not sure what I'll do next week. Not ready for attempts at 200 nor 190. Perhaps 175 for some fast doubles. I'll think on it.

Press
45 x 5
65 x 3
85 x 3
105 x 2
120 x 2
135 x 2
155 x 1
170 x 1
180 x 1 ( ugh, not fast at all. had me very worried)
185 x 2 x 3 sets  fighting on each one each set a PR
185 x 3/4 miss
185 x 1!

total reps with 95% of 195 max = 7


second set. I did NOT have ANY confidence for a double on the third set. But I fixed some timing and it was easier


60 kg belt squat PR
10 flat floor
10 x 3 sets standing on plates

these went great! first time with this weight

Floor pushups
2 sets of 50 !

laterals
3 sets of 10/10 with 15's

BW 170.2
BF 13.3

Merry Christmas to me!

60 and 68 kg One Arm swings 10 x 5/5, assisted pistols, wt pushups, laterals

This was a very surprisingly strong day all around. I got the closest ever to transferring the 68 kg and  did not have one grip issue the entire workout. A serious PR for that. The first time I felt like I could accelerate the 68 kg without feeling it was going to tear out of my hand.
Grip strength and overall total body strength obviously up

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 ( 9240 lbs)
68 kg x 5/5  x 3 ( 4500 lbs)
13,740 lbs total!

Assisted floor pistols
3 sets of 5/5 SO much harder on the rec fem but ready for it. Front hand spot kept me more square

wt pushups
bw x 10
53 x 10 x 3
strong today. pecs and shoulders cooperated

laterals
2 set of 10/10 with 15s

BW 170.4
BF 12.1
W 58.5

datsit!

Thursday Ruck

Really nice one today. Super overcast, cool to the point of almost being cold for the first few laps then joyous as the outside cool air made going faster just that much easier.
Legs felt light but strong and loose. Lungs solid too

But SO did not want to go! But so glad i did

45 lb ruck
6 laps
52 min
RPE 6.5

BW 170.8 ( third day straight! )
BF 14.3
W 56.7

uh oh too low water

24 kg speed swings 16 min,115 lb standing press 10x3,walking lunges, laterals

Just a weird rhythm to this workout, lots of pre workout issues distracting then miscues with training partner as to times but all in all this went ok

speed swings
24 kg x 7 RPA
15:15
16 min
224
11,872 lbs
RPE 6.5

all systems are go. 7's are actually too easy now but I really am not ready to go to 8's lol.

pussy.

I at least have to start alternating sets with 7's and 8's

Press
105 x 3 x 3 sets
110 x 3 x 3 sets
115 x 3 x 4 sets

this just takes so long to warmup the extension, especially after swings but it was solid. Remember to flex harder than you think you have to prior to launch. really makes a difference

walking lunges
4 laps of 40 ft
long stride technique today

laterals
3 x 8/8 with 20's
not bad

BW 170.8
BF 13.6


ruck up tomorrow

datsit

180 lb press 5 x 2, 135 x 10 PR, 48 kg belt squat, Floor pushups, laterals

This started out very tough and ended up very well.

All things were go at the start and it was a very tough heavy start. Felt good, elbow resolved itself, sleep was solid, no alcohol mindset good but the warmups and the first set felt heavy. Had thought I would do the first set with 180 and if it was strong I would go 182.5 for the rest. My first set scuttled that idea. It was slow, at least the first rep

but the second set was solid and then the third (above) was strong as was 4 and 5
 Maybe just got warmed up?

Standing press
45 x 5
65 x 3
85 x 2
105 x 2
120 x 2
135 x 2
155 x 1
170 x 1 ( not bad but not easy)
180 x 2 x 5 sets
RPE after second set 7
135 x 10 PR had more left too

48 kg belt squats
10, 12, 14 , 16

Floor pushups
55
55
30

this was a surprise too

Laterals
15 lbs x 8/8 x 3

BW 170.4
BF 13.3

dats it, Next week up to 185 and see what I can do, Hopefully some doubles. thinking set one single, then a double then see

Strong Ruck

This was a great surprise. Legs were loose but strong and the entire ruck was solid.The air was cool and crisp and the sky gorgeous.
I caught the flow of the ruck quickly and I can't remember a better one.
Stride felt elastic and strong

awesome

45 lb ruck
12 laps
1:52 min
RPE 6 !

BW 170.2 !!
BF 13.0
W 57.7

that's surprising too

going to 182.5 for double tomorrow instead of 180.  We'll see

48 kg One Arm Swings 10 x 6/6, Box Pistols , wt pushups, laterals

These went really went. Was rested fresh and un tweaked. Good combo
Wasn't freezing cold either and that's huge
The damn bell is heavy that's for sure but I also didn't have to really focus on my grip to get through and try to maximize power without it opening up
That's progress

One Arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10
120 reps
12, 720 lbs tonnage
RPE 7

Box Pistols


these went well too.  Left side is really coming along  right side is way higher and I haven't figured out the groove yet either. Looking at the video it seems I am twisting right with the torso when I squat left, I should be twisting left. Perhaps I should hold on with the left arm . Will test it

3 sets of 6/6 off box
1 sets of 4/4 on floor. Leg is strong but rec fem screams! especially left side! Still more work to be done

Wt pushups
bw x 10
53 lbs x 10 x 3 sets

horiz bar feels strong

laterals
3 sets of 10/10 with 15s

BW 171.4
BF 11.4
W 59.9

ruck up tomorrow!

Fast Ruck

 Really solid one yesterday. Tracy went with and without a ruck so all the laps times were fast, lol. Legs were a bit tired at first but able to  keep pace.

45 lb ruck
6 laps
48 min
RPE 6.5

 BW 171.6
BF 13.3

24 kg speed swings 8 RPA, 107 and 117 lb press 8 x 3, walking lunges, laterals

Late start today but we got it done. Decent too

24 kg speed swings
15:15
8 RPA
14 min
196 reps
10,388 lbs tonnage
RPE 7.5

pretty strong effort all around.

Standing press
107 x 3 x 5 sets
117 x 3 x 3 sets

these felt heavy and triceps were cooked. wanted to go heavier but this was not easy and didn't even feel decent til the 4th set

walking lunges
3 sets of 40

these actually felt good

laterals
3 x 10/10 with 15s

BW 170.8
BF 13.3

day off tomorrow

New MacV 1 boots in. love em so far

180 lb press: 5 x 2 PR! 44 kg belt squats, floor pushups,laterals

This was unexpected. Especially after the first set where I got the second rep but really had to grind on it. The above is the second set ( which I filmed as I didn't know if there would be a third!) but there was. And a fourth. But the fifth was crazy as I really had a ball busting grind on the first rep and that I was done but then decided 'hey, just go for it' and it was easier and faster than the rep before!

SO much of this is just timing everything PERFECTLY.  When it's this heavy if it's not perfect its a grind. But I can do it now and not miss. Just a few months ago I would have missed at least 4 of the 10 reps I did not being committed to keeping the hips forward at the sticking point. Now I know works but still need stronger glutes in extension.
Perhaps band work thrusters of some kind. Serious.

Standing Press
45 x 5
65 x 3
85 x 3
105 x 3
122 x 3
135 x 2
155 x 1
170 x 1
180 x 2 x 5 sets ALL TIME PR

Never did ONE double with this weight before. Definitely strong enough to do 200 if I time it right
Or maybe even if I dont SO much stronger than when I barely missed 200 months ago.

44 kg belt squat
10, 12, 14 ,16

very close stance and really working knees forward in the bottom plus keeping weight on big toe better

Floor pushups
 45
45
45

not sure if  this is an all time PR but it is a recent one

laterals
3 sets of 8/8 with 15s

BW 171.2
BF 13.1

good day!

45 lb Ruck

Another excellent ruck Sunday. Cool breeze, overcast and just a strong one. Started out a bit tight in the glutes and legs from the workout saturday but by the fourth lap things got loose and I got much faster.

Did 8 or supported squat stretches to loosen things up and that helped. No more calf issues since I switched boots


45 lb ruck
12 laps
8 supported squat stretch holds
1:50 min
RPE 7

Most excellent!

44 kg One Arm swings 10 x 8/8, box pistols, wt pushups, laterals

A lot better than last week. First, not hungover, and second eights are SO much better than tens  (read :easier ) But reallt decent power out put too
Not my best effort with this weight but solid

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15 , 520 lbs tonnage
RPE 7.5

Box pistols
4 x 5/5

rec fems were tightening up A LOT on each side on each rep! Pistols were solid but the rec fem was cramping!

Parallel bar pushups
bw x 10
53 x 10 x 3

decent. good break for horiz position

Laterals
3 sets of 8/8 with 20s

these felt hard. a bit heavy

BW 170.4
BF 11.4
W 58.9

ruck up tomorrow

Thursday ruck

A good one today. Got a late coffee so I was amped and ready to walk! Nice cool overcast weather always helps too, plus the air is so clean again! Legs felt loose and strong as did lungs.All in all very good

45 lb ruck
6 laps
52 min
RPE 6

BW 170.6
BF 13.1

Oh, BTW just ordered these. Could not help myself :) Don't need 'em, just want 'em

24 kg speed swings 13 min 7 RPA, standing press 105 x 3 x 10 , walking lunges, laterals

This actually went easy today. Felt rested, strong and ready to go. Always nice although these instances are further and further apart, at least they still occur :)

 Even got rushed into the start and it went fine

24 kg speed swings
15:15
7 RPA
13 min
182 reps
9646 lbs tonnage
RPE 7

very strong today on all front, power, grip wind, acceleration

Standing press
45
65 x 3
85 x 3
105 x 3 x 10

I like this better. 10 first reps practice is better than 5 or 6 sets

Walking lunges
4 laps of 40 ft

next week add sandbag weight. ready again

Laterals
3 x 10/10 with 15's

best this move has felt in a month

BW 171.6
BF 13.1

datsit it
ruck up tomorrow

175 lb Standing Press 5 x 3 PR!, 40 kg belt squats, floor pushups, laterals

Got all them first shot! It's been a long time since that has happened.The video is the second set, they got better each set after that with the last set truly the best set! This is so dependent of perfect timing of the press into the bar drive, the hip/ glute extension and static hold as you go through the sticking point and then being patient and staying in balance through the lockout. Lots to go wrong and not much leeway to not go off

But I was strong today despite another too busy for optimal recovery weekend

Standing Press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 2
135 x 1
155 x 1
175 x 3 x  5 sets PR!! ( big warmup jumps too)

3 min minimum rest between sets. probably some close to 4 . This helps so much. Vital at these workloads and volume

40 kg belt squat
12, 14, 16, 18

very close stance. strong and rhythmic/ hammies were sore from all the rucking and swings and four straight days of training

Floor pushups
45
45
40

strong

Laterals
3 x 8/8 with 20's

best these have felt in a month

BW 172.2 !!
BF 12.4

1 pm ( three poops later :) )
170.2
11.4

ate a lot yesterday

of much needed day off. very happy with the sets. next week 180 for doubles

Full ruck

What a beautiful morning. Cool, crisp and slightly overcast. Made to go fast. And, right after a fresh rain so the air is full of O2 and moisture. Perfect.  Had a few interruptions the first 20 min which required slowing down but I made up by going super fast the rest of the two hours. Brought it in right on on time but felt stronger each lap.

45 lb ruck
12 laps
2 hours exactly
RPE 6.25


BW 170.4
BF 10.4
W 69.9

Post bath again but it's great to see those numbers again

Ok tomorrows press is 175 for triples. Will see how many

datsit

40 kg One Arm Swings 10x10/10, box pistols, wt pushups, laterals

It's a good thing that kettlebell training is " the best thing for a hangover" because i overindulged just a bit last night.
You pick it, you play it, is a favorite saying of mine so I did.

It wasn't that bad but it wasn't fun, especially on todays' big volume workout, lol.
Serves me right

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4 ( I actually thought we were using this weight today! total mind gap! Have ZERO idea why as we haven't use this weight for sets and reps in years. Could have been the wine
40 kg x 10 x 10/10
200 reps
17,600 lbs tonnage( now that'll knock the alcohol out!)
RPE 8.5-9.0

Didn't help I rucked yesterday, either. Legs were feeling it
No worries though, I lived :)

Box Pistols
4 sets of 6/6

now these were the best ever. Really finding my groove and my rec fems are getting stronger every week

Wt pushups
bw x 10
53 x 10 x 3

strong here too

Laterals
3 x 10/10 with 15s

no problem

BW 168.4
BF 10.4 !!!
W 59.9

wow haven't seen these numbers in forever. I'll take it. Especially the day after :)

Ruck up tomorrow  full two hours!