50 lb Ruck

Another solid one. no problems except little sleep from constant fireworks all night. But didn't feel bad at all once I got moving and the best part was absolutely no calf or leg issues at all. Legs felt light loose and strong

Didn't try to go real fast but the pace was solid 3+ mph

50 lb ruck
12 laps
10 squat stretches
12, 041 steps
5.3 miles ( either missed a lap or something)
2 hours almost even

BW 174.8
BF 14.5

Not that cool or breezy but I handled the temp no problem

60 and 68 kg One Arm Swings, weighted pushups, laterals

Strong one! All systems go and each set was solid. Grip absolutely no problem and neither was groin or back. I didn't realize until yesterday that I've been swinging this thing for just about three years! I thought it was less than a year ,lol

It's not quite 'just another bell' as the 48 kg has become but it's close and the 60 kg even closer


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
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
68 kg x 5/5 x 3

best performance with both bells ever

Wt pushups ( horiz bar)
bw  10
53 lbs x 10 x 3

strong

double laterals 15s
3 x 10/10

BW 175.00 !!
BF 13.2 ( bath)
W 57.8

Single weight ladder 175-210, kb snatch, laterals/Start of new schedule

This went great. Didn't think about it too much just really concentrating on feeling tight on the unracking, holding tight for a longer pause , keeping my eyes on the X and pushing away from the bar not pushing up
Worked great. Pretty well consistent
The longer pause really helps build the tightness

press
65 85 105 x 2
135 x 3
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
205 x 1
195 x 1
185 x 1




eight singles at bodyweight or above. Decent workload

20 kg snatch
Practice lions roar technique very smooth today with just a couple weird reps but it definitely is the completion of the snatch technique for me

20 kg x 5/5 x 5

laterals
3 x 10/10 15s

BW 176.6
BF 13.9
W 57.8

225 lb press attempts, 210 singles, floor pushups laterals

Slept like shit last night. Fireworks waking me up at least 5 times. Just flat and tired. Plus still not in the right position and I think the press call is too fast not letting me build enough tension. Back to the old problem of trying to rush/cheat it up and bounce instead of load and grind.

Losing sight of the x on the ceiling too. How does it go from so good to so out of it so fast?
Even the warmups didn't feel great

Elbows seem to flair out here


press
65 85 105 x 2
135 x 2
155 x 1
175 x 1  best rep all day
195 x 1 meh
205 x 1 x 2 meh
225 x X x 3  first attempt ( above ) was best downhill from there
210 x 1 x 3 ( missed 3rd at repeated it ) no good lockouts but decent grinds . same position and timing problem as the workout go figure

Floor pushups
60
60
55

very surprising! didn't expect to get the second set, so I was strong just out of position

one  arm laterals
20 x 10/10 x 3

bent laterals
25 lbs  10 x 3

BW 175.6 !! ( 176.6 at press workout time )
BF 14.5

Cool ruckings

Really really decent ruck today. Nothing super fast or strong but the body felt the best it's been on a ruck in over a month. Legs felt loose but strong, lungs good and pace decent
Average 3 mph for most of it and did  4 mph last mile
Very happy with it and mostly happy that my calves were normal. that tightness was getting old

Plus it was so cool and breezy and overcast! love it. perfect rucking weather

50 lb ruck
12 laps
12,912 step
5.7 miles
1:55 min
9 squat stretches

RPE 6

BW 175.2
BF 14.7

48 kg One arm swing 10 x 6/6, pistol practice, laterals

This went super super well. didn't expect it, as usual, but felt great, body and mind. Legs and back were strong, grip was solid, no fear ( but still respect for the Beast) good bell speed on eccentric and concentric and best height on swings in forever
No gripes
Fast pace too

48 kg One arm swings
16 kg x 5/5 x 2
20 kg  4/4
24 kg  x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 3/3
48 kg x 6/6 x 10
120 reps
12,720 lbs
RPE 5

Pistol practice



even these went great. ankles moved well decent depth calves were mobile and quads felt strong
no tweaks

4 x 5/5

Laterals
3 sets of 10/10  with 15s

BW 174.8
BF 13.7

HOT 50lb ruck

Man I am not heat ready. It finally got super hot ( well 80 deg but at 12:30 and no shade) and I decided to put the 50lb ruck back on ,lol. Bad combo but it got done

Reminded me of why I particularly hate hot summer thursday rucks

Left shin still gets tired early but loosens up perfectly at about 40  min! So weird. I don't think I'm starting that fast ( 16:15 miles) but it started good then started to get stiff on lap 3.
Laps 5 and 6 were best

Low top salomons


50 lb ruck
6 laps
56 min total
RPE 9.5 HOT!!

BW 175.4
BF 13.9

Press practice 175 lbs x 10 x 2, 24 kg Lions roar snatch 5 x 5/5, wt pushups

 This started out pretty sucky despite high expectations I had "figured it out". At  least  the hip drive part of it but I was leaking power through soft knees and I didn't figure it out ( well Glenn and Nick figured it out) til the last 3 sets ( hence 10 instead of 8 ) but it was worth it

The bow is right. But I have to keep my knees locked or I leak the power there and the shock wave never makes it up to the bar

I didn't think they were bending that much, even after looking at vids but once I felt it locked I realized I was bending way more

My 220 lb press I made they were locked. the 225 lb miss they were not. In fact in re looking at the misses and makes at 215 and above all the makes had more locked knees and the misses were all soft, starting with a half ass pushpress

Also I have to unrack the bar with hip extension and not  my knees. I think if I initiate with the knees that's where the leakage starts.
Definitely not a great unrack today

Felt strong and big though ( more on that ,lol)

Press
65 85 105 x 3
135 x 2
155 x 2 ( bar too forward on unracking too)
165 x 1 eh
175 x 2 x 10 sets
 pauses were solid but didn't  start holding lockouts til end,
all over the place, really

Lions Roar Snatch
24 kg  x 5 x 5/5

Best explanation here
https://www.strongfirst.com/lions-roar-kettlebell-snatch/?fbclid=IwAR1o0U5ie0rU1HldE1rXM1HyxtdXot_m1YSi84TdVeqiZ4yzIXwNiAw6DQE


really felt like this technique completes my snatch technique. REALLY helped my right arm overhead position and stability immediately.

Very happy with this and impressed that Pavel came up with this


Wt pushups
bw  x 10
53 x 10
85 x 10 x 2

BW 177.4
BF 13.1
W 57.8

225 lb press attempt, floor pushups, laterals

Not that great an attempt in reality for a lot of reasons but basically just not the day. Lot of social media distractions all weekend and wasted a lot of energy on stupid arguing. Not the best mental prep

Then put the bar on the wrong side of the tape and my foot setup wasn't right even up to 195 so I took that twice. Just a bit flat all day.
Still a bit anticlimactic since the 100 kg so I'm not beating myself up about it

I think the tapes might be too much a distraction causing me to lose my feel, my connection to the setup

Did NOT get my hips forward enough that's for sure looking back at the tape and I flexed through my knees instead an that's a non starter

But now I know

I also think I might need to  make smaller jumps 225 might not be the same as 220 even though it's just 5 pounds more. It IS the stinking press don't forget and plays by it's own rules.
And I have never been in this territory

Perhaps
195
205
215
225

I think I'll try that next week we wont know til I try

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 x 2
210 x 1
225 x X x 3
205 x 1 x 4 strong except last one
hips finally woke up


Floor pushups
60
60
40

wow these are much harder now to do three equal rep sets

one arm laterals  3 x 10/10 20s
bent laterals  3 x 10 25s

BW 176 !
BF 12.9
W 58.1

Steady State Ruck

Decent one today although it took almost an hour for my legs, both calves and quads, to loosen up. All those swings and pistols are doing their job but  it made for a slow 5 laps. and then they only loosened because I actually stopped and rested for 2+ min to  see if that would help.And it did , but man it was tight
Of course I didn't  stretch out enough this morning but that's another story. I did 15 min but probably needed 15 more. But I didn't feel that tight til I got under  the ruck

So I need to actually ruck walk, not just walk, on Thursdays as I can feel the loss of leg strength , endurance. so back to the ruck

50 lb
12 laps
9 squat stretches
12,706 steps
5.6 miles
1:55 min
last 1.5  in about 23 min so 7:30 .5 mile pace. Decent.

Lets really opened up that last half hour. SO nice

BW 174.8
BF 14.

44 kg One Arm Swings 10 x 8/8 , pistols, laterals

Solid one today despite dealing with the world going even more crazy each second, it seems

Technique, strength and power were good today. Rest between sets pretty consistent 3 minutes as by Glenn's timing

One Arm Swing
 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
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15, 720 lbs

RPE 7.5

Pistol supported
3 sets of 5/5

very good knees feel the best they have in months in terms of tightness. Releasing the calves was the key
All top down no pause

side and rear laterals
3 x 10/10 with 15's

BW 174
BF 13.2
W 57.8

getting ready for the 225 press attempt on Monday!

175 lb press practice, 22 kg snatch, wt pushups

This went well after a slow first sets; just a bit stiff and sore in the shoulders from Monday but that went away after the 3rd set or so. Taped off the most centered bar position on the pins for the perfect take off as well as footprinted the mat so I was in the ideal spot every time. It worked as well as putting the  X on the ceiling

The video is the 8th set

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 2 x 8

22 kg Snatch
5 x 5/5


Wt pushups horiz bar
bw x 10
53 x 10
85 x 10 x 2

BW 175.4
BF 14.2

220 lb Press x 1 PR! Mission accomplished

Wow this went so well I almost don't know how to write it. I actually had a good feeling about this going in which always worries me.
But my bodyweight was perfect ( 175.4) slept well, nothing hurt and, most importantly, I could see/feel the lift in my head. Maybe for the first time. I knew just where  I wanted my body placed and how the lift should move.

I could feel it and that was a good thing.

But, would I do it under the load? I wasn't sure but I am learning how NOT to think about the load prior to going under it.

Warmups went very very well. Perhaps the best ever and even better than making the 100 kgs I made it on the first attempt!!! And that I'm very proud  us. No mucking about!

I had visualized it going just that way. And then visualized going to 225 if the 220 went easy. It did so I did and gave two plates two decent attempts

But it was anticlimactic as I was so happy to have accomplished  this huge dream goal that there wasn't much nervous energy for it.
Still it didn't feel heavy on my body and it moved off my chest very well

It wasn't like it felt like 315 or something


then did 3 singles with 205 which were slow but in the groove. Definitely tired here
this was the 205 warmup


I also realize that a jump from 205  to 225 is too big so it will have to be 195 to 210 then to 225 so the same 15 lb jump

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
220 x 1 PR!
225 x X x 2
205 x 1 x 3


Floor pushups
75
45
35

toasty oateys big pump though

one arm laterals
3 x 10/10 with 20
bent laterals
3 x 10 with 25s

BW 175.6
BF 13.7

Steady ruck

Solid one today. Started off slow to test the feet and calves and they were fine. Kept a steady pace the whole way testing out the new Salomons and they too were perfect! I now think the old ones were a bit worn out so this was perfect timing

A bit hot and muggy so plenty of sweating was done, again no issues

 50 lb ruck
12 laps
9 squat stretches
13,024 steps
5.8 miles
2:00 on the dot ( 3 mph with stops)

BW 174.4
BF 14.

40 kg One Arm Swings 10 x 10/10, Pistols, laterals

I will admit this was a hard one. Harder than usual and this is always my hardest workout of the cycle. I brought last weeks volume up to 160 reps in hopes that it would make the transition to this weeks 200 reps easier and perhaps it did but it still  kicked my ass. Or, I should say , my legs' ass. Couldn't figure out why they were so pumped and beat up by the end but then I remembered  I've been doing terminal knee extensions every morning this week for a set of 50-60 reps and that's it.
Just pre fatigued and taught to pump

I will now bring that back to just three days a week and NOT the day before swing day. So, Monday, Wednesday and thursdays and I still need the VMO isolation work

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
40 kg x 10/10 x 10
200 reps
17,600lb

Definitely worked my legs and lungs but height and power output were there. I just suffered, lol

Pistols
3 sets of 4/4

Man! I could really tell the legs were toast here

Laterals
3 x 10/10 with 15s

BW 174.4
BF 13.2 ( bath!)
W 57.8 ( dehydrated)

Fast walk

Got my new Salomon XA Pro 3Ds and they felt great. the plan was to NOT go so fast but maintain a consistent pace for all 6 laps. It turned out well BUT I still had reduced dorsiflexion even at this pace (7:15 /.5 mile).
Did not stretch out lower ham or upper calf prior to the walk and that was a mistake. Nothing bad but its clear trying to go fast tightens up those muscles ( left leg only) and is inhibiting

That said solid pace!

2.8 miles
6 laps
6275 steps
43:07 min

ave pace was 7:15 per lap. Outstanding

BW 175.2
BF 13.5

for some reason the heat doesn't bother me near as much without the ruck. strange

175 lb press x 2 x 8 sets, 20 kg kb snatch, wt pushups

Easily the best press workout ever in terms of hitting the exact technique I wanted to each and every rep. Dead stop pause, strong lockout at overhead and one straight line from chest to lockout. Put an X in tape on the ceiling in the rack to spot on and it worked like a charm

So much so that it really showed me how much I lose eye focus during my presses! Even with the right spot marked it was hard at times to keep the sight picture lasered on

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 2 x 8 sets

20 kg kb snatch
5 x 5/5

strong not in the mood for reps

wt pushup horiz parallel bar
bw x 10
53 x 10
85 x 10 x 2

strong. false grip elbows in

BW 176.6 !!! PR of late
BF 12.9 ! also a PR in the AM
W 58.1

don't know where that came from!

220 lb press attempt, 205 x 1 x 4, floor pushups, laterals

Well this didn't go well but with all the crazy shit thats going on right now I'm glad I got under the weight .
For FOUR attempts lol. Plus one more where I unracked and somebody forgot to give me the press call

I was focused on laying back more at the start and I think ended up arm driving it from the start instead of hips then push almost simultaneously but still in that order

oh yea, here it is from my blog two weeks ago:
"It came to my just yesterday that I should initiate the press the same way as I used to do so on my bench press: with my legs and hips! Wasn't sure that was going to work but it did and especially in conjunction with the press signal being called by Glenn. "

The first attempt was the best,as in fast as hell  off my chest but then I lost balance backwards. The next attempts were now that I see them, arm attempts

As always the setup is everything
Plus I dropped my face at the sticking points for all but the last attempt and by then I was just out of juice

the 205s for 4 singles weren''t bad
this is on the way up


Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
220 x MISS x 4
205 x 1 x 4 ( rough but done. but rough)

Floor pushups
50
45
40

wow that got hard fast but great triceps pec pump!

one arm laterals
3 x 8/8 with 20
bent laterals
3 x 10 with 25

BW 175.2
BF 13.9

Slow and steady ruck

This was a good one mainly because my feet did not bother me. I wore the high  top 4D salomons and laced from top of arch up very lightly and went slowly to : 1) let my calves warm up and 2) make sure I was using proper heel toe form with good dorsi flexion

worked well but now 7 hours later my feet are a bit tender but not in pain which is good.
DO NOT want to jack up my feet and foot bones!

Also back to loaded rucks on Thursday again to slow me down

50 lb ruck
1:55 for 12 laps
10 squat stretches
12,871 steps
5.7 miles
3 mph average

BW 174.3
BF 14.0

32 kg deload/speed work, 10 sets of 8/8, pistols, laterals

This went very well and I like the speed and height on the videos even more than I liked the way the reps felt. Great power on both sides of the rep and height/float was great.Fast pace too and wind was no issue at all

Had some ball of the foot issues though these last two days which I now think is from walking too fast and losing dorsiflexion in the stance/support phase. Just losing form which is a no no I know but it was cool to go so fast.

I'll either walk only as fast as I can maintain perfect heel strike or I'll use the ruck again to slow me down

Either way I got new Salomons 3Pro xa so that should help too

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 8/8 x 10 sets
160 reps
11,200 lbs

Pistols
4 sets of 5/5
top down and not paused but not rushed. Decided these are the best tool for my legs just have to up the reps a bit. really good for my rec fem too which I need

laterals
3 x 10/10 with 15s

BW 174.8
BF 13.5 ( bath)
W 57.5

Speed walk

decent one. super hot but no problem . it's very different walking in the heat without the ruck vs with it. I think :) All I know is that it's hard to walk fast for time and stay loose. Wore the salomons and left calf was just a wee bit tight the last part of the third lap. Calmed down on 6th

Speed walk
|1) 7:00
2) 7:00
3) 6:44
4) 6:34
5)  6:32
6) 6:19 PR!
= 39 min + probably 2 min to log in times one phone
5915 steps
2.6 miles


BW 173.4
BF 13.7 !

175 lb Press 8 sets of 2, 24 kg snatch 5x5/5, wt pushups

Nice 100 degree day out so warming up was no problem Shitty sleep last night with police helicopters dealing with an officer involved shooting a few blocks from my house so at my peak but all systems were go and the groove felt good. Not perfect but good
A bit lazy getting my hips into it as it felt so light but the last 3 sets were best with the last set literally the best set

I have to learn to drive my head back at the sticking point as that seems to be key AND lay back much more before I get the press call

It seems as I warmed up I layed back more each set and the more I did the straighter the line of the bar path and the fast the rep

Also: Keep my damn elbows in. It's harder when the shoulders are more fatigued as they were today from Monday's work but it's an important cue

Press
65 85 105 x 3
135 x 2
155 x 2
175 x 2 x 8 all pauses

didn't remember to overhold the lockout too. Remember this next week!

KB snatch
16 kg x 3/3
24 kg x 5/5 x 5

strong and easy and I can see an important press assistance work for upper back but I have fallen out of love with this movement
Doesn't matter, it still will get done well

Wt pushups
bw x 10
53 x 10 x 3
should have gone heavier but a little easier won't hurt either Just one training partner and loading it's a pain

BW 174.4
BF 14

217.5 lb press pr tie, 220 attempts, floor pushups, laterals

Ok easily the best heavy rep I've done and the lockout was solid. about as good as I can do.
Wasn't really sure today would be good but my approach lately of no music and not thinking seems to be solid

This 220 attempt was the third and the closest. On inspection of the first two misses, and, even this miss compared to my 217 make I am dropping my face at the sticking point and that's all it takes


Keeping the face up during the press and then driving it even more at the sticking point seems to be key.

I also need to jump from 205 to 220 to have a chance
did that today with 217 and went well

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1  was a little off but my head was good. not sure why


217.5 x 1 !
220 x X x 3
First two attempts my chin tucked early and bar went forward

205 x 1 x 1
       x miss
       x 2

Floor pushups
1 x 60 hard!
1 x 48
1 x 40
tri's are DEAD

laterals
3x10/10 with 15s

BW 174.8
BF 14.5

Sunday Ruck

Well that was a tough one. Legs didn't feel heavy but lungs took quite awhile to open up. Cool temp but muggy as hell and that didn't help. Still it got done. Well most of it. Did two hours but only 11 laps due to me fucking about on FB on my squat stretch breaks.

It's fine.

I can feel the difference in my feet though only going heavy once a week. Could be those 150 lbs swings too who knows?

50 lb Ruck
11 laps
11,500 steps
5.4 miles
2:05  time
8 squat stretches

BW 174.8
BF 14.5

60 and 68 kg One arm swings,24 kg front squats, laterals

Very strong session today with both the 60 and 68 kg bells. Easily my strongest day yet. Grip was no issue and power, bell speed and height were good as well
No fear either , just respect and focus

One arm swing
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
32 kg x 4/4
40 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 7
68 kg x 5/5 x 5 ( all left to right transfers)



24 kg front squats
4 sets of 5 strong. used two hand grip on left racked bell. perfect

One arm laterals
3 x 10/10 with 20's
rear delt
3 x 10 with 25s

BW 175
BF 12
W 58.8

Fast fast walk day

This went so well really digging walking without the ruck now as much as with it. totally different but reminds me a lot of when I was a running. even finding that 'runners/walkers' high that I rarely found with the ruck

Now I have no plans to ever stop rucking with weight but I want to train this modality as well

 6 laps

1) 6:58
2) 6:53
3) 6:47
4) 6 :42
5) 6:35
6) 6:28

total time
38 min

5853 steps
 2.6 miles

which I don't understand. each lap registers .5 mile when I do it so how do 6 laps plus the walk to and from the park .1 each way only register 2.6?

doesnt matter
today was fast. Shin got a little tight on the last 1.5 laps which is definitely speed related

BW 174
BF 13.6

Speed Press day

What a great day and I don't have any video! Well I do but it's on facebook. I downloaded it there first and then deleted it from  my phone. But it was a great great day. here's the link
https://www.facebook.com/mark.reifkind/videos/10157356470490920/

Plus I figured something out by mistake. the presses started good but not great. set two was out in front a bit on the second rep an I didn't know why. Until I realized I was looking up and forward not UP AND UP
Gotta be FACE UP!
What a huge difference. Immediate straight line to lockout. After I realized that the next six sets were basically perfect

Press
65 85 105 x 3
135 x 2 p
155 x 1
175 x 8 x 2 all paused
 this is 75% of max and bodyweight actual

Snatch
20 kg x 8/8 x 5

this sucked because it was 100 deg in the garage today but the workload was fine

wt horiz  pushup false grip\
bw x 10
53 x 10
85 x 10 x 2
strong. really keeping my neck in extension here too. Face Up

BW 173.8
BF 14.1

217.5 lb Press PR, Floor pushups, Laterals

Well this went great! The lockout could have been better on my right arm but man I will take this and count it! And, every set was solid on the way up. No missed reps and none out of the desired groove. Everything went according to plan including the timing

It came to my just yesterday that I should initiate the press the same way as I used to do so on my bench press: with my legs and hips! Wasn't sure that was going to work but it did and especially in conjunction with the press signal being called by Glenn.

This helped immensely on two fronts
1) not having to think when to go and rushing it by  mistake
2) really having to build tension waiting for the call and "coiling the spring"

The shock wave starts in the hips and drives into the bar and off the chest. Under the bar the whole time. Now just got to get that right arm lockout cleaner

and of course "face up" the whole time

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1


215 x 1
217.5 x 1 PR
207.5 x 1 x 3!!




Floor pushups
60
50
40
tri's are cooked!

Laterals/rear delts
3 x 10/10 with 15s

BW 174.4
BF 14.4

Tough Ruck

Yesterday's work was solid but took a lot out of my legs. Did all the right things last night too, went to bed early, slept well , was hydrated ( not perfectly but well) and my legs just felt the workload from it. All good.
Was warmer too so I didn't get the cool breeze respite but that's training eh? Just went slow until I got involved with a no weight walker conversation and things sped up. for 4 laps or so. Didn't really feel it except my calves and shins started to tighten, a sure sign. Especially as they calmed right down when he left and I got back into normal gait ( realized I wasn't leaning enough/POSE) and pace But time went fast but I worked a little harder than I wanted to.

50 lb ruck
12 laps
10 squat stretches
1:55 min
12,683 steps
5.6 miles
RPE 9

BW 174.8
BF 14.9

48 kg One Arm Swings 10 x 6/6, 24 kg KB front squat, laterals

This was easily the strongest workout  I've ever done with the 48. It simply felt like a 40 or at most a 44 and the bell speed per rep was the fastest ever also, and I had no trouble controlling the bell's descent and keeping it in the legs, and hips. Good foot grounding as well. Cardio was strong too

Couldn't be happier

One Arm Swings

16 kg x 5/5 x 2

24 kg x 5/5

28 kg x 4/4

32 kg x 4/4

36 kg x 4/3

40 kg x 4/3

48 kg x 6/6 x 10

160 reps

16,960 lbs

KB front squat ( left arm rack only

16 kg x 5

20 kg x 5

24 kg x 5

easy way, work easier than pistols. Not sure if this the best choice though. leg work is limited by arms but I'm not sure how much I need. rethinking lunges again. but what version?

One arm laterals

20 lbs  10/10 x 3

so strong, actually checked bell to make sure it wasn't 15!

bent laterals

3 x 10 with 25's

strong too

BW 173.8

BF 13.1 ( bath!)

W 57.8 too much wine too little water

Fast speed walk

Well this came out of nowhere! I really fast loose legged walk today. Everything clicked and the first lap was at 7 minutes and they all stayed there until the sixth lap where I clocked an easy 6:31! Really nice to feel this good for a change on the walk

The idea of a ruckless fast pace walk was perfect. This is it's own thing. The idea for the ruck was to strengthen my knee and back post TKR and it did. I'm never going to actually do the Ft Bragg 12 miler I wanted to as GoRuck doesn't and will not, offer it so once a week heavy is fine

fast walk
6 laps
38 min
6080 steps
2.7 miles
last lap 6:31
total walk time 45 min

A++

BW 175.00
BF 14.1

135-175 weight ladder, +200 x 1, 24 kg snatch, wt pushups

This went very well. Felt solid but allergies getting to me a bit. The technique held very well ; the face up position keeps my head just where I need it and I get a clear line from chest to lockout.
Also the 'layback/pause' start is correct, too. More longer than shorter is better to get a lot of total body tension before the launch

For the launch it's key to get press/hips almost as one move. I missed 185 after the work sets because I pressed but did not get my hips going fast enough and sure enough, the bar went forward.

The hardest part of five reps sets is timing the breathing and getting the breath out and in again at the top. this means the lockout has to be spot on

On my 175 top set it was not


But on the 165 set it was solid


Press
65 85 105 x 4
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 1
200 x 1

Kb snatch
24 kg x 5/5 x 5

strong and smooth

wt horiz bar pushups false grip
bw x 10
53 x 10
85 x 10 x 2 ( both sandbags layed vertical along spine. much heavier this way)

BW 175.8
BF 13.9

1pm
BW 176 !
BF 11.8
W 59 ( bath)

217.5 x X x 3, 207.5 x 1 x 3, Floor pushups, laterals

No excuses, should have made it but I also found one more piece of the puzzle while missing it.
Body felt great, mind was solid, legs were tired from the weekend but not in the way I used them in this so no excuse there either. Was focused on being more aggressive in the lift and that definitely helped me not over think it

But the one piece I didn't get til after the 217 attempts is that when all things else equal I cannot rush the lay back into the press. I have to 'pause' it.
When I try to bounce it always goes forward.  and or I get loose at the sticking point  even though the video of the last 207 press is rough I was beat to shit from heavy isometric holds and a lot of single up to there. But I didn't even figure it out ( Glenn did) til the last two sets!



The setup and drive/ hip is correct now I hope this pause  aspect finalizes the deal

Press
65 85 105 x 3
135 x 1
155 x 1
175 x 1
195 x 1 flew!
205 x 1 flew!
215 x 3/4 rushed the pause I now know
217.5 x X  x 3 lots of grinds Video is last attempt
207.5 x 1
          x miss
          x 1 x 2

Floor pushups
60 hard
55
35

tri's are dead

laterals
3 x19/10 15s

BW 175.6
BF 10.6 !!! bath
W 60.1

and I feel it! lean and big

haha made the exact same mistakes last time I attempted 217.5 after missing 215 in the same way. by not pausing enough!
http://rifsblog.blogspot.com/2020/01/2152175-x-x-205-x-1-x-5-pistols-floor.html

Heavy legs ruck

Guess I'm using my legs well in my swings and they were dead on arrival this morning. The paused pistols probably didn't help either but either way, dead heavy ass legs right from the start

They got a bit better but only marginally. I put in a decent last mile but it was pushed

50 lb ruck
12 laps
10 squat stretches
LOTS of stop and shake it outs
13,004 steps
5.8 miles
Last mile 16:30
Last lap 7:31

BW 174
BF 14.0

My FS1 blade is done and will be here soon! can't wait!!

It was a very solid day. Body felt good, reps were strong, lungs were solid and recovery between sets very good. No complaints. Mind was not as solid as I would like but overall pretty good. Can't complain :)

This bell is starting to feel more like the 40 and less like the 48 which is a great thing. One day the 48 will feel that way. It's starting to

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
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15,520 lbs

RPE 7
Was able to maintain very solid power output on each rep of almost every set and the second hand did not suffer too much

Pistols
paused
4 x 3/3
not bad. Legs tired from the swing work. Much different doing this after swings than presses

One arm laterals
3 x 10/10 with 20
bent laterals
3 x 10 with 25s
getting stronger on each of these

BW 174.6
BF 13.1
W 57.8

Fast walk

Really good one. Wore the GoRuck Macv1 Gen2 and my shin was fine. Plus it was fast pace so it's nice to feel that whatever that calf problem was hopefully it's over and not definitely shoe related

 Fast Walk
6 laps
6170 steps
2.7 miles

2nd lap 7:10
4th lap 7:00
6th lap 6:42

total time :52 min

Felt great to move so lightly too. Used POSE walking technique and it worked as well without the ruck as it does with it

BW 174.8
BF 14.4

135-175 weight ladder Press, 22 kg snatch, weighted pushups

Decent one although mentally tough, a bit flat from Monday and a bit pissed at some wonky clients

Got it done but mind was just there not really sharp focus

Press
65 85 105 x 3
135 x 5

145 x 5
155 x 5 ( all sets easy, touch and go)
165 x 5
175 x 5 ( all paused)

thought it would be good to practice "five singles" but not I'm not sure it works. Never really in the exact place I am on unracking so I might not be practicing exactly what  I want to. It's much easier to breathe but holding that arch for five touch and go reps might be more beneficial

22 kg snatch


left wrist tweaked a bit and my left overhead position suffered a little for it. Not sure why but it was a loose grip hike pass I think
Anyway the sets were strong and my right overhead position was solid

Wt pushups
bw x 10
53 x 10
85 x 10 x 2

very very strong with lower positions in depth and pauses on last reps

BW 175.4
BF 14.4

215 x 1 PR Tie, 205 x 1 x 4, floor pushups, laterals/rear delts

Well, this ended up much better than it could have. Felt good but flat today. Strange. Felt strong but not a lot of juice. Sleep is 'ok' but not  great. The warmups though felt  great and if I could just control my mind I knew I would have a good chance at 215 plus.

"control my mind" lol

 205 warmup went great


Like it was on rails. timing the press/hip drive went perfectly

then
215 x 3/4 SO CLOSE just a little late hip drive on the start and missed it by a hair. But I was happy with the attempt and would have stopped there except for a video malfunction that meant I had no proof

So I took a second attempt focusing on hip drive and it got out front. Fuck Also  rushed the layback start. too fast

So this was the third attempt! It just came together. Hip drive and arm shove have to be almost simultaneous BUT the arms have to initiate by just a fraction! Such a freaking tight rope at these weights

22% over bodyweight!

Press 65 85 105 x 4
135 x 2
155 x 1
175 x 1
195 x 1 easy fast
205 x 1
215 x 3/4
215 x X
215 x 1 PR tie
205 x 1 x 4 ( third set shitty)

Floor pushups
60
60
45

decent

laterals rear delts
3 x 10/10 w/ 15s

BW 175.6
BF 11.9
W 58.9
1pm post bath

Slow and steady ruck

This went great despite a poor nights sleep and a weird neck thing that woke me up again! What the hell is it lately with me getting woke up with a sore joint in the middle of the night lately? Shit, enough.
Old yea, old guy injuries

But it worked itself out enough but I wanted to wear my Salomon 4D GTX boots and see how my shin did. I really really don't want to buy another pair of boots.
Good news, they did fine and so did my shin
Really stretchouted this am and I've been paying more attention ( SuperNova love) to the popliteus as well as a really locking the knee out when I stretch out
I thought it was more soleus but now I'm thinking it's upper bicep fem and popliteus

Also started out slow to warmup and that helped.

50 lb Ruck
12 laps
13,180 steps
10 squat stretches
about 18 min miles
2:00 even for total
5.7 miles

BW 174.4
BF 14.5

40 kg One arm swings 10 x 10/10, paused pistol practice, one arm laterals/rear delts

This was, as always tough. And, as recently tough in  a  good way, ie, trying to maximize power out put on each an every rep as well as all the sets. I can  feel when my power goes down but I still try to keep it high and there's the training; keep pushing back that level over time

4-5 min rest between sets so we had plenty of time but it's starting to get hot now and that adaptation has not kicked in yet either ;)

One arm swings
16 kg x 5/5 x 2
 20 kg x 5/5
24 kg x 3/3
28 kg x 3/3
32 kg x 3/3
40 kg x 10/10 x 10
200 reps
17, 600 lbs
Strong but a tough one. definitely challenged my lungs and legs

Paused pistols


after seeing how bad my depth was last week I decided to do some low rep paused pistols today and it was a good thing Need to re focus on this again instead of reps

3 x 3/3

one arm db laterals
3 x 8/8 with 20

bent laterals
3 x 10 with 25

really focusing on mid traps/rhomboid work on this day now

BW 174.2
BF 11.5 ( bath)
W 59.1

holding nicely

adaptogens:

Suma
Ashwaghanda
Shilijit
Mucuna Pruriens
Nettle Root
Spinach  root

Epicat lax ( 2-3 x week) or Safed Musli

Thursday Speed ruck

Another no ruck walk. Testing out my Topol trail shoes with a 3mm drop. Don't like them. Thought they might be ok for this work but it seems I need just even a little more heel to have better speed.
Plus, my left anterior tib tightened up again; not as bad as before but I guess it's not just the boots. Need to stretch the calves out before I go out it seems

No ruck ruck
6 laps
5709 steps
2.7 miles
Second lap time 7:10
total time ( 47 min / Not sure )
5th lap time 6:50

everything felt fast but it was tight and not easy on left leg
Seems that without the ruck I start too fast too and that's always a mistake

If I can solve the tight calf issue speed will really improve. No lung/ wind issue

135-175 lb press ladder x 5s, 20 kg snatch 5 x 8/8, wt pushups

this went great. Hit the 175 for  five reps strong where I missed the 5th rep last week. breathing is the major issue but a longer inhale on the descent seems best, just need more practice but very happy with all this

Press
65 85 105 x 5
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5


20 kg snatch
5 x 8/8

very solid

wt horiz pushups false grip
bw  x 10
53 x 10
85 x 10 x 2

BW 175.00
BF 14.7

1 pm (bath)
BW 175.4
BF 10.6!!!
W 60%  these are the best numbers in forever and I feel it. Big and lean

215 lb Press attempt,205 x 1 x 5, floor pushups laterals

This could have gone really really bad. My right thumb this time, decided to wake me up at 12:30 again aching like a son of a bitch. Big time joint compression and I couldn't believe it was from the paltry 160 swings with the 32. Then I realized I had done bodywork on Nick with my thumbs on Saturday and this was body's way of telling me to cut that shit out.

I barely did just a few minutes of work and I was mindul of the pressure but it didn't matter; locked my wrist and thumb and hand up big time

So not only did I  barely get any sleep I also was in pain all night. This, on top of working on the arm for most of the evening

Still there although better in the arm but I still couldn't  assume a mock press position with a false grip!

I was resigned to however the workout went but usually these thing resolve, just as the toe did. in time for training and today was no exception

But mentally I was a zombie and after 5 facetime clients I had no idea where I was

But it was good plus I really got the cue AND the timing down on the last five sets at 205 and that was huge! I have to be patient after the layback and get tight, the once I start the press drive I  have to immediately initiate hip drive as well

what catches me when I get loose is a great bar drive that creates a float but I'm late getting my hips forward, catch it loose then have to fight

On that last five singles I timed it perfectly and got the bar drive followed immediately by my hips and I was under the bar the whole time,
Last rep was easily the best and fastest

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 strong!
205 x 1 !

 215 x Miss
205 x 1 x 5 better than the warmup one

Floor pushups
60
50

beat

laterals/rear delts
3 x 10/10  15s

BW 173.8
BF 14.7

50 lb ruck PR mile interval

This went great. Started off with a timed half mile lap to set a baseline which was 8:10 on the second lap at my normal slow pace which equals 16:20 mile not bad at all

then did  a mile interval timed at 15:10. had to stop and shake out the left calf but otherwise very strong. Never time a full mile before so happy with it

50 lb ruck
12 laps
1:54
12,901 steps
5.7 miles
9 squat stretches

BW  173.2
BF 14.7

32 kg Speed swings, pistol practice laterals

Strong session. decided to up the sets as I was feeling good and it will be a good transition from 100 reps  last week to 200 reps next week with the 44. Felt great and light as it was and should be

16 kg  5/5 x 2
20 kg  5/5
24 kg x 4/4
32 kg x 10 x 16 sets

Pistol practice
1 x 6/4
1  x 8/5
1 x 10/5


happy with the easy reps not happy with the depth on either side but especially the right. Have to focus on this more, getting complacent

One arm laterals
3 x 10 with 20's
bent laterals
 3 x10 with 25

BW 173.4
BF 12.7  (B)
W 58.1

No ruck ruck

Sprained my right foot big toe capsule it seems; woke me up at midnight Monday night out of the blue( I thought-now I think it's from my  bail out)
Worked on it a lot but didn't think rucking with 50 lbs would be a good idea; hell I didn't know I could do the walk with no pack, but it felt better as the day went on. And walking felt better than standing which really hurt.

I think the bail out over extended the flexor pollicus longus and the great toe capsule; flexion felt better. also pounding the shit out of my gastoc soleus and post tib

Wore my salomons and had a super fast and strong ruck and the toe felt normal. Oh also iced it a bunch this morning which seemed to help

6 lap no weight walk
6 laps
50 min
3rd lap speed :7:08
6th lap 6:47
6289 steps
3.7 miles

this makes it about 14 min mile pace! not sure my math is right but the lap times were right as was the total elapsed time and almost all the laps were about the same pace. I was flying! Great to feel even a little bit fast again

BW 174.6
BF 14.7

135-175 press weight ladder, 24 kg snatch, wt pushups

This went very well despite being a bit tired from not sleeping well last night, Capsule of big toe woke me up for no damn good reason at midnight and made me deal with it. It calmed down enough to let me sleep some, felt better in the AM but is back now as I write this.
It feels like it has to do with that bailout on Monday some how. Over-strained the flexor hallicus longus a bit and it's yelling at me.

Getting back the timing for touch  and go reps will take a bit but I'm basically at 80 % of pr already. Felt good to work on holding that static arch- now that I know it's what I need

Press
65 85 105 x 5
135 x 5
145 x 5
155 x 5
165 x 5
175 x 2 ( got out of position )
175 x 4


kb snatch
24 kg x 5/5 x 5
very strong and solid, even right arm lockout

Wt pushups horiz
bw x 10
53 x 10
85 x 10
85 x 8

BW 175.2 !!!
BF 13.1 ( post bath  11.1)

W 57.8

215 lb press attempts/miss, 202.5 x 1 x 3, floor pushups, laterals

Should have been much better but got caught thinking too much during each set instead of before and after and it cost me.You  can't think through a checklist when you're actually lifting, it's just way too slow!
Overall decent but lost glute and back tightness at the critical point of each rep and looking at it now I think just overall fatigue from Saturdays' super heavy swings did not help. So there is that

The groove was pretty good at the 205 warmup just SHOT up til I over shot it at lockout ( not used to being up that high so quickly but the bail out wasn't too bad and I didn't eat the floor again


this 200 lbs warmup was good but also lost what looks like back arch tightness and got a wobble in what should have been a super easy lift


Press
 135 x 2
155 x 1
175 x 1
195 x 1 ( strong)
200 x 1
205 x 1 ( almost  lol )
215 x Miss x 3 attempts - all over the place but the  above press wasn't too bad
202.5 x 3 ( missed a second attempt then came back and made the last two )

again, just a bit all over the place. thinking too much

Floor pushups
60
60
50

this was HARD last 15 reps of last set were all singles and I wasn't sure I would make 40

laterals/bent laterals
3 x 10/10 with 20's

BW 173.6
BF 13.4
BW 57.6

Strong Ruck

It went well today and I wore my old Magnum Stealth 6" combat boots and had no problems with shin at all. I don't remember ever having problems with them but I thought that I can no longer wear hi tops but I guess that's not true. Legs felt loose, lungs felt fine, only a little leg fatigue more than half way through from the heavy swings yesterday

50 lb ruck
12 laps
12,929 steps
5.7 miles
9 squat stretches
about 8 min half miles for most laps
last lap about 7:30

BW 172.4
BF 13.9

60 and 68 kg One Arm swings 7 x 5/5, 3 x 5/5, pistols laterals rear delts

Really really good one today. Very solid, body was fine and all parts stayed attached.Even my grip was decent on the 68 and made all three sets of transfers although I only went left to right but I'm happy enough

 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 3/3
40 kg x 4/4
44 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 7 sets
68 kg x 5/5 x 3 sets
100 reps

Pistol practice
3 x 5/4, 6,5, 7/5

decent all top down

One db laterals
3 x 8/8 20s

Bent laterals
3 x 10 with 25s

BW 172.8
BF 11.7
W 57.9

Ruck and roll

Must have been the shoes as I did the whole six laps today relatively fast with zero shin problems! Wore the low top Salomons and no problems at all
Dammit, I really wanted to be able to ruck in the suede MacV1s. Oh well what works works

50 lb ruck
6 laps
3.3 miles
7297 steps
55 min

BW 173.4
BF 13.8
W 57.2

185 x 8 x 2 single,22 kg snatch, wt pushups

This went great! Hit every rep of all eight sets of two singles today ( well missed one but made it up) and the technique work just as I hoped.
Taking if off with the glues/ wide(r) stance
hips move forward FIRST
which move  my torso ( and the bar BACK) to set up the Bow reflex
( I had one rep that moved down not back and hit the pins- didn't know at the time what went wrong but not I do)
that is the takeaway for the day- Hips move Forward, Bar moves Back then launch
 the rest was easy and strong.

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
185 x 2 x 8 sets
       x 1 ( last rep wasn't perfect)


22 kg snatch
5 sets of 6/6

easy peasy

Wt pushups, horiz bar false grip
BW x 10
53 x 10
85 x 10 x 2

BW 174.2
BF 14.5
W 56.8 felt dehydrated for sure

1 pm
BW 173.8
BF 11.7
W 59.1 !!

212.5 lb press, 205 x 1 x 3, Floor pushups, laterals

Strange one. Didn't feel quite right today even though I had no reason not too. Just not quite in my body well at the start but all things considered I was very strong. The groove, while not perfect was pretty damn good and another piece of the puzzle fell into place

I can see now that I was rushing the unracking and taking the bar off with my quads instead of my hips ( even in the flat vibrams). this didn't set the  'bow' correctly and that's when the bar gets out in front at the sticking point

I "kinda" took the bar off with the glutes but not enough to really lock in and I can see now how crucial that is. I have to move the hips forward and the bar back SIMULTANEOUSLY as I initiate the press. If I just lay back that's when I have to shift back under it at the sticking point and that's when the bar moves forward

Big lesson and can't wait to practice again, already, on wednesday

Press
65 85 105 x 3
135 x 2
155 x 2
175 x 1
195 x 1
200 x 1
205 x 1 ( lost balance)
207.5 x 1
212.5 x  MISS
212.5 x 1! ( out in front a bit)
205 x 1 x 2
       x miss
       x 1






Floor pushups
58 x 3 sets actually very decent, last set the last 13 reps were all paused singles ( at top of rep)

laterals
3 x 10/10 15s

BW 173.4
BF 11.7 ( bath)
W 59

4 am
172.4
14.7

Half and half ruck

Strange one. Started out strong wearing my MACV-1 gen 2 boots and my shin was fine for an hour. Then, it wasn't. Anterior tib started to tighten up again and I decided to walk home and switch shoes back to my low top Salomon XaPro 3D

And it worked like a charm! almost by the time I got back to the park I was walking 100% normally, like it never happened. AND it held for the rest of the 6 laps.

Fucking weird. But it is what it is and if they work they work. Going to try my  running shoes next thursday to see if they work as well ( only 2 oz lighter than the salomon- which is basically just a little beefier running shoe) or I'm going to have to buy another damn pair of salomons as these are three years old already- almost four

Main thing is I need a low top or a very flexible mid foot shoe

50 lb ruck
12 laps ( sort of)
1:55
12,139 steps
5.4 miles
6 squat stretches
Last lap 7:27!
most laps around 8  min miles

BW 172.8
BF 14.7

48 kg One Arm Swings 10 x 6/6, pistols laterals

Really solid day/ workout. This seems so much easier to do than presses now. No stress at all, just a lot of work but that's so much easier. I put a lot of pressure on myself on the press to make progress till I get 220 then 225. I think it will be better now that I've really decided on a technique but it was starting to feel like every Saturday was a competition and it was not even close to fun anymore

For some reason mondays are easier even though I am more tired I am way more warmed up and that's key I think

But to today- very solid session and the body, the grip, the bell etc all felt good. It almost felt , dare I say it, easy. I could actually concentrate on maxing out the power
Great to feel

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 4/3
36 kg x 4/3
40 kg x 4/3
48 kg x 6/6 x 10
120 reps
12,720 lbs
RPE 6

Pistol practice
4 sets of 6/4
even these are getting stronger

One db lateral
3 x 10/10  20s

Bent laterals
3 x 10 20s

BW 172.4
BF 12.7 ( bath)

More tight shin ruck

 Started off really well then anterior tib tightened up again three laps in. Made it through all six laps but not sure why the calf is tightening
Most probable suspect is barefoot pressing on Wednesday but I should be more used to that by now
Wore my MACV-1 coyote boots which should have been fine but something's up

Next week will stretch calves prior to ruck
Will test out macv-1s on Sunday and see how that goes

50 lb ruck
6 laps
2.8 miles
55 min
not sure how many steps

lots of rest pauses to loosen calf

BW 173.4
BF 13.3

175 lb press x 6 x 2, 180 x 5 x 2, 20 kg snatch wt pushups

This went great after a slow start. Hard to get the rhythm at first as I was focused on just laying back and not laying back and pushing hips forward at the same time before I press. After the third set or so at 175 I found it and it was smooth sailing after that

65 85 105 x 3
135 x 2
155 x 1
175 x 2 singles x 6 sets
180 x 2 singles x 5 sets

22 reps


20 kg snatch
5 sets of 7/7
strong overhead position solid too

wt pushups horiz
bw x 10
53 x 10 x 3

strong false grip

BW 173.4
BF 13.3

1 pm post bath
BW 173.6
BF 10.8 !!
W 59.8
Best reading in years feel it too

210 lb press 200 x 1 x 3, Floor pushups, laterals

Wow, this went great. It only could have been better had I made the 212.5 I tried after the 210 but that was a timing error not strength and I'm freaking happy I made all the other lifts AND I could actually feel the right groove!

Press
65 85 105 x 3
135 x 1
155 x 1
175 x 1
185 x 1
195 x 1 strong!
205 x miss ( out in front too fast start)
205 x 1 ( video below)
210 x 1
212.5 x miss
200 x 1 x 3 strong!







( last warmup)

this was great and I realized I have to lean back NOT pull down on the bar which is what I think I did on my first 205 ( clanged the right side of the bar)

SO I do have to lean BACK once I unrack ( with the glutes) and set the hips. That's my stretch reflex to start the press. If I pull down it goes forward. Now, to really groove this thing. Multiple singles for 3 rep sets on Wednesday to practice just the start. With probably 180
Lean back don't flex the lats

Floor pushups
57 x 3 sets!

very strong today. I didn't think I would get all three sets, especially doing them right after presses when I'm not used to that anymore but it wasn't that bad Last ten reps on last set were all bone lockout with a breath pause.

Laterals/Rear delts
3 x 10/10 with 15s

BW 173.8
BF 13.0 !!
W 57.5

Very very pleased with todays training

Good ruckings

50 lb ruck

5.8 miles

12,965 steps

1:55 total time

10 squat stretches

16:15 min/mile

this went really well and my calf didn't bother me a bit. Wore the low top Salomon XA Pro 3ds they're old but they've never caused me problems

I've worn the high top Salomons with no problems before and hope I can again

Cool very misty morning. So misty I thought it was raining. Never felt that before here. Very nice and relaxing. Legs and lungs felt good the whole time although things really opened up at 1:30

Most laps were around 8 min for the half mile which is very cool

BW 173.4 BF 14.5

44 kg One Arm Swings 10 x 8/8, pistols, laterals

This was excellent. Nice to start saturday off with something so familiar, lol. So much easier to get warm, too
Power was good and body held up well. Lungs strong too


One arm swing
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
44 kg 8/8 x 10
160 reps
15,520 lbs
REP 6.5

Pistols
4 x 5/4
knees a little stiff but warmup up fast

One arm laterals
3 x 8/8 20s
bent laterals
3 x 10 20s

BW 173.8
BF 11.7 !
W 58.9 ! highest in quite some time

Tight shin ruck

For some reason ( perhaps wearing vibrams in a press workout in two months) my calves were very tight today in my ruck and my anterior tib got crazy pumped ( left only ) and I could barely walk! Not nice. Got five laps in but it was nasty

Was wearing my high top salomons but they didn't bother me the last time I did 6 miles with them so it must have been the vibrams and over stretching the calves a bit

50 lb ruck
5 laps
5126 steps
2.2 miles
RPE 10

BW 173.8
BF 13.6

New Schedule. Also, back to the future

Since I'm going back to my old technique I decided to go back to pressing on Mondays again. I'm just notwarmed up enough that early it seems, especially doing such limited single work on the way up to the max

Plus I can eat more and be at weight for the attempts

Saturday
Swings ( heavy)
Pistols
Laterals

Monday
Press (heavy)
Floor pushups
Laterals

Wednesday
Press ( light)
KB snatch
Wt Pushups

207.5 lb Press and Back to the Future form wise, 24 kg snatch, laterals

Well this went well! SO nice to have a good press day again; it seems like it's been years. Went back my old form

vibrams five fingers , wider stance

false grip

glute driven take off

lay back util hip flexors are on stretch

layback again and shove weight to lockout

Small weight jumps to max ( that's where I get the volume AND the neurological warmup)

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 Yes!
200 x 1
205 x X out in front
205 x 1 yes!
207.5 x 1 yes!
bw 173.6
19% over BW

Not bad at all for the second heavy day this week. But this was so much easier. Thought about it a lot less too and tried to feel the right groove more.


24 kg snatch
5 x 5/5
overhead position is really coming along. this all felt excellent


laterals
3 x 10/10 wth 15s

BW 173.6
BF 14.7

40 kg One arm swings 10 x 10/10. wt pushups,one arm laterals

Screwed up and deleted the video from my phone before I uploaded it to youtube so  I don't have the video to share ( as if anyone but me is reading this, lol) but it was a good day. Not a great one as I didn't sleep well last night but better than most. Especially my cardio which is nice. Yesterdays. fast walk was good too as my back was pretty fresh

Here's the link though to the video on my FB page if anyone wants to see it
https://www.facebook.com/mark.reifkind/posts/10157181780050920

One arm swing
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

40 kg x 10/10 x 10
200 reps
17,680 lbs
RPE 7.5

really worked on NOT breathing so hard on the last five sets but smoothing out the inhale longer and more gentle on the exhale. still biomechanical match but less forceful on the breath so I could maintain more force on the movement

Wt pushups on horiz bar
bw x 10
53 x 10
85 x 10 x 2

solid. Used false grip

One arm laterals
20 lbs x 10/10  x 3

bent laterals
3 x 10 with 20s

BW 173.4
BF 13.1

205 lb press and weight ladder for form,pistols, floor pushups

this wasn't right either. had a hard time not throwing my head and keeping my chin in. A bit disappointed now. It seems it's all about the same when i get over 205 now. I can do it any number of ways but it's never smooth line that I'm looking for.

Definitely over thinking it now

Felt good, rested strong focused but I'm truly back in my power squat looking for the "right" technique instead of just going by feel and not trying to understand it yet

 Up and down the ladder

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1 not as fast as I'd liked
195 x 1 decent!

 205  miss!
205 miss x 2 more! ack!!
175 x 1 changed  back to false grip
185 x 1
195 x 1 easy
205 x 1 the video above
210 x miss but the groove seemed better false grip definitely easier on the shoulders and a more tricep dominance. safer probably too

pistols
4 set of 5/4

floor pushups
3 x 56
strong too how I did that is a miracle . knew I felt strong today

BW 172.6
BF 12.5 bath

Slog

It started out with promise but my legs got heavy quickly and I had to stop and shake em loose  at least once per lap for four laps. They  finally opened up on lap five and six was strong . Always beena a long warmer- upper but it sucks

Not quite cool on one side of the lap and hot on the other, lol. Just a silly day actually but it got done

50 lb Ruck
6 laps
7323 laps
3.0 miles

RPE 8

BW 174
BF 13.4
just hope it stay this high  for Saturday

Standing press 135-190 weight ladder 5-1, 22kg KB snatch, laterals

Realized, after watching Tommy Kono press video in slow motion that he was keeping  his chin in, tucked, like one does, and I do, when bench pressing, and I was trying to to look up and hold a cervical as well as a lumbar arch. I played with it yesterday and it really felt good; I felt like I could really get my lats into the lift ( which I couldn't before and, frankly, didn't think I needed to do).

It felt so much just like my bench press it was freaky

Of course my timing is way off but tried it today and it felt great and I could do it semi right 80% of the time

here's 155 x 3 warmup just starting to play with the technique


It doesn't look on video that I am keeping my chin in but it sure felt like it when I did it, and, it moved much differently than my usual press groove

Press
65 85 105 x 3
135 x 3
145 x 3
155 x 3
165 x 3
170 x 3
175  x 3
180 x 1
185 x 1
190 x 1 best rep of the day

for some reason it seems to be easier to do the technique when it was heavier

Snatch
22 kg x 6/6 x 5

laterals
3 x 10/10 with 15s

BW 173.4
BF 13.6