225 lb press x 1 ( kinda ) floor pushups, laterals

What a wild day. Start off just being sluggish even though  I had plenty of good sleep and no worries. Just a hard start into the work week. Then both training partners had to cancel and I was solo

No worries but it took a few moment to wrap my head around it. No reason not to go forward with the plan. 
One of the best things about my press is that I don't need a spot and the bar's safe to drop on misses

So, full speed ahead

Warmups felt good

135 x 1

155 x 1

175 x 1

195 x 1 ( decent speed too)

205 x 1 was ok but not gret

215 x 1 was ALL OVER THE PLACE  but it got finished, then I decided to stay with the plan and just put 5s on and not two plates and flat out missed it! Lost it in front so that meant I didn't lay back enough at the press signal ( glenn's voice in my head, lol)

Took a decent rest and tried it again and surprisingly made it! Almost

225 x 1 PR 7/8 locked!

 Just as I was locking out I started to lose my balance and I let it go BUT I had it and it was easily the best attempt with that weight yet!

then 5 singles and one miss at 205 and the last rep was the fastest and strongest!

Very happy with this day

then floor pushups. Pretty beat up by now and made 61 on the first set but didn't know if I had another set of that much. Told myself if I made just one more set of 61 I could skip the third and I barely ground it out

one db laterals 3 x 10/10 with 20s

two db rear delts 3 x 10 with 20s

BW 176.2
BF 14.1    

Steady ruck

Pretty decent one today despite starting out a bit tight from yesterday's beast work. Both glutes were tight  and tired but they loosened up well. Nice and humid as well.Had to go visit a sick friend early so I only got in  eleven laps but it was fine, no shin or calf issues

11 laps

8 squat stretches

12,058 steps

5.3 miles

1:50 min

BW 175.6

BF 14.6

Beast Swings 10 x 8/8 pistol practice laterals

This has become, after all this time, just another heavy weight. Still have all the respect for this bell but I'm able to train with it now, work some subtleties and not just survive it and hope not to lose my grip. The bell height is decent too and I'm not doing anything different , just applying as much force as possible throughout the whole rep just as I always have. I'm just stronger now and that's what stronger looks like

The 60 and 68 still scare me enough but this bell I respect but don't fear anymore.|
 
swings

16 kg x 5/5

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

48 kg x 6/6 x 10

160 reps

Technique felt solid the whole time and lungs were good too, 3 min rest/sets

Pistols

these felt good but they are not as deep as they feel and I'm not really sure how to proceed or that it matters

I will trying doing the self spot with the same side arm. Have no idea why but it came to me and it might make it harder a bit and easier to get lower at the same time

Less cross lateral assistance help-

laterals

3 x 10/10 with 15s

BW 174.5

BF 13.2 ( bath)

W 57.9

Strong ruck

This went very well. Legs and lungs were solid and while it was hot I had no issues. Pace was consistent all six laps except for a little calf tightness on the 5th lap after I had to get a stone out of my shoe and I think just tied the laces too tight.

After I loosened them the issue went away  so perhaps that's the problem, too tight over the top of the arch somehow restricting dorsi flexion

50 lb ruck

6 laps

6836 steps

3.0 miles

55 min 

laps around 7:30-8 min/.5 mile

BW 176.2

BF 13.7

175 lb Press 8 sets of 2,24 kg speed swings 5 x 8/8, wt pushups

Wow, back on track. And what a different groove. I changed the unracking and that changed everything. I was not welding the bar onto my body of late and I ended up too upright. I was unracking it, then laying back and trying to get tight but I have to get under it before I unrack it, then lay back a little more and I'm there!

At least today ,lol :)

I've been feeling this for weeks but didn't really take the time to adjust the setup. I have to wedge myself under the bar and come up in just the same arch as I want to press it.

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

24 kg speed swings
 5 x 8/8 strong and fast!

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

BW 177.2!
BF 13.7

215 lb Press, band experiment, floor pushups

Rough one today for a lot of reasons. Head not in the game. lots of BS with politics and clients. Tried to remove it in time but I guess it wasn't all the way out
Second, tight as fuck from the weekend and my arch wasn't near enough even though it felt like it
Third, right shoulder not quite right and my first sets with bands ( with 65 lbs) felt like I was overloaded by 20 lbs on my left! so weird
Fourth, bands not only didn't help after I took them off they really threw my groove off! Must not have had them lined up perfectly or something but it was off.

Good news  though is that I fought through some wicked sticking points so they must have helped the triceps

Press
65, 85 x 3
65 + band ( 95/115)
85 + band (115/135)
105 + band (135/155)
135 + band ( 155/185)
145 + band ( 175/195)
200 x 1 no band


lost balance

210 x 1 way off balance( not leaning back enough I now realize)
215 x X out in front ( always from not leaning enough)
215 x 1  (at top)
205 x 1 x 5 ( took me to 4th  set to get groove back)


whew glad that's over. Take away: bands only on speed day- maybe)
 floor pushups
61
61
50 ( just out of mental gas)

one arm laterals
3 x 10/10 20 lbs

BW 175.2
BF 13.9

A long slog

 Heavy legs today but overall ok. Just not fast at all. But no calf or other leg issues other than tired from yesterdays swing and pistol work
Humid as well. Sweated like a pig but good heat tolerance

50 lb ruck
12 laps
12 823 steps
8 squats
5.7 miles
1:50 min for 12 laps
2:00 total
most lap pace around 8 min

BW 175
BF 14.5

44 kg One Arm Swings, pistols practice, laterals

A very strong and powerful session. Was actually shocked and happy to see the height of the  swings on the video they didn't feel that high but the power felt good
Recovery was strong too. Three minutes / sets; hard on the lungs but very doable

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

Pistols
3 x 5/5
very good depth much  more fluid stroke, too

laterals
3 x 10/10 x with 15s

BW 175
BF 13.9 ( post bath!)
W 57.3

Fast ruck back

One of the best thursday rucks I've had in forever. No calf problems at all and even though pretty hot out I felt strong and fast.
Average 16 min miles for the 2.8 miles
Finished in 54  min or so.

50 lb ruck
6 laps
2.8 miles
average lap time 8- 8:30

BW 175
BF 14.1

Speed press bands + free weight, 24 kg speed swings, wt pushups

Just a  wee bit tired and sore from Monday when I started. Took longer than usual to warmup
started with bar weight, then added bands and took off bar weight lol
If you're not in exactly the right position under the bar this turns into a very heavy triceps extension very fast
so went down and went back up slowly

Press
65,85
85 + bands x 2
65 + bands x 2
85 + bands x 2
105 + bands x 2 x 2
115 + bands x 2 x 6 sets


then
105 x 1 FLEW Up!
145 x 1
155 x 1
175 x 2 x 3

man this just blew up! the transfer of speed INTO the sticking point was incredible. If I can figure out how to use this as a warmup prior to a 225 press attempt it might be amazing
Hard to do though as too much work before taking off the band will tire me out prematurely and not enough might lose the transfer.
Have to think on it

24 kg swings
5 sets of 8/8

strong


wt pushups
bw x 10
53 lbs x 10 x 3

BW 176.2
BF 13.5

Max effort press with black mini band, floor pushups one arm laterals

This was good. And hard. Harder than expected and the top weights were lower than expected.
But it really showed me the groove even better than I had hoped. Don't think it's a substitute for heavy day though as the load on the chest is too light I think for long term.
I think really working it on speed day is the key

Shitty sleep for some reason and I didn't think I've have anything for this workout but it was solid once I got started

65, 85 x 3
bar + band x 3
65 + band x 2
85 + band x 2
105 + band x 2
135 + band x 1
145 + band x 1


155 + band x 1


150 + band x 1 x 4
this was solid and really showed me than when I hit the sticking point the cue is LAYBACK NOT press through. When I layed back it went well
Also have to think layback right from the press call. The only rep I missed is when I tried to press the bar and not lay back first
Tri's were really cooked after all this

Floor pushups
61
61
50

way better than I thought

One db lateral
20 lbs x 10/10 x 3
bent laterals
20 lbs x 10 x 3

BW 174
BF 14.5

Steady state ruck

A very solid one. Nothing special but super happy my shins didn't act up and pace was decent. Stopped and stretched a lot so overall time was slow but made up for it the last three laps and finished with  a nice 7:25 last half mile

50 lb ruck
12 laps
2:05
8 squat stretches
12,967 steps
5.7 miles

BW 174
BF 15.1

40kg One Arm swing 10 x 10/10, pistol practice, laterals

This was strong. The Punisher bell now :)
 Tempo was high, bell height was 'ok" ( had sat in full squat for a long time prior to the training working on the sprinkler system and my hammies were letting me know not to push too hard too soon) but wind was good, pace solid ( about 3 min between sets) and it didn't freak me out at all
 and my body felt fine and the legs were doing the work they were supposed to

One Arm Swing
16 kg x 5/5/ x 2
20 kg x 4/4
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 lb

 Pistol practice
3 sets of 5/5

legs were cooked!

laterals
3 x 10/10 with 15s

BW 175
BF 13.9 ( no bath)
W 57.8

50 lb ruck, shoe revelations and mini band weight

Decided to try once more the Salomon high tops and once again my shins locked up and I couldn't really walk right.
Fuck
I really like these boots but I have to accept they don't work for me
Gave them away
Walked three laps and my calves felt like they were going to explode they were so pumped. Switched out to my low  top salomons and went out and finished the last three laps with ZERO calf issue.
That's definitive
Have to accept it

50 lbs ruck
6 laps
7099 step
3.2 miles

4am BW 175.2
        BF 14.8
1 pm
BW 176.6
BF 12.3 (no bath)
W 58.1
LBM 154.6 !

also decided to measure band tension on empty bar

scale weight in start position 252 lbs

- bar weight 45 lbs

- bodyweight 176

band tension at start 31 lbs

band tension at lockout 52 lbs

Just about what the website advertised their tension levels

so for yesterdays workout

at start 125 lb bar weight + 31 lbs =156 lbs

at lockout 177 If I brought bar weight to 145 and added another red band ( 10 lbs at bottom, 25 at top) that would make it 185 at bottom and 220 at top! Can also just start with band and start adding weight on max effort day til I hit top end and see what it is Interesting possibilities!~

185 bar weight + black band + 215 at bottom at 235 at top! lol

125 lb press+ mini band, 24 kg speed swings, wt pushups

This went great! better than expected. The bands pulled me into a tight coil at the start and gave great feedback for the start and really hit hard at the sticking point requiring me to keep good speed through it. Just what I was hoping
Elbows even stayed in better as well. Challenging in all the right places in all the right ways. Once I got used to it it got much easier and faster so I went up in weight. I could see adding a red mini after while too

Press
band + bar x 3
band + 65 x 2
band + 85 x 2
band + 105 x 2 x 2
band + 115 x 2 x 2
band + 125 x 2 x 8 sets
No band x 105 x 1 Man! it flew!

this really helped me stay in the right, vertical groove. It almost felt like I was in a press machine and the only way to push was straight up
this could be a game changer

24 kg one arm swings
10 sets of 8/8

spaced it and did ten sets instead of five. they were strong and easy.very fast pace too and wind was nothing. Still feel good. good sleep last night too plus a long good nap

think we'll do 8 sets of 8/8 as the base. 5 sets of snatches are harder than 5 sets of swings

wt pushups
bw x 10
53 x 10 x 3

BW 176.4
BF 13.5

chunky monkey but my 32 pants still fit fine :)

225 attempts, 215 x 1, 210 x 1 x 3 down,floor pushups 60 rep PR, laterals

what a great workout. the best since a month ago when I hit the 100 kg press. My first day back at Cal Ave in four months so I was a bit worried about a new weird routine but it turned out great. I didn't make the 225 but I missed it well, in the groove ,even though I changed shoes

I had a gut feeling the 1/2" adidas shoe would be better for letting me lean back at the start more strongly and I was right
Always trust the gut, at least for the experiment

It worked well from the start and I also figured some other things out

Have to really lean back more at the start ( thanks Nick)
Have to fall back then push ( I thought I learned this but it's crucial) after the press call. Otherwise the bar goes forward. No bueno. the little heel gives me better balance now leaning. the mistake with the shoe before was letting my chin tuck in which shifted me forwards at the sticking point. If I keep looking face up it's not an issue

1)  lay back
2) look up
3) fall back then push

Press
65 85 105 x 3
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1 Strong~!
225 x X didn't lean back enough at start
225 x X video above a solid attempt
210 x 1 x 3 all three reps were excellent, my best ever and a PR for reps with this weight





Floor pushups
3 x 60 PR!! not sure if this a pure pr or ties it but I haven't been close in ages!
not having to grind for 4-5 reps with 225 makes a difference!

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

BW 175.2
BF 13.9

Hot AM Ruck

 It's real summer now, even hot  at 7 am and by 9 am I was sweating more than I've sweat on a sunday in a year.
But a good ruck, calves no problem, legs and hips solid too
Not fast pace but good steady all two hours


50 lb ruck
12 laps
10 squat stretches
13,904  steps
6.2 miles!!
2:05 total

not sure why  so long  but enough stops and squats too

BW 174.8
BF 15

32 kg One Arm Swing deload week 10 x 8/8, pistols laterals

These felt great. The groove was solid and smooth and power output  high.Legs were good as was lungs

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 x 8/8 x 10

Pistols 3 x 5/5

laterals and rear delts
 3 x 10/10 with 15s

BW 175.2
BF 13.9 ( bath)
W 57.3

All good. Heavy press on Monday

Hot ruck

Back to mid day hot summer rucks. Not too bad for the first 41/2 laps but the last 1.5 was just me baking lol

Just being a wuss but I got it done

wore GoRuck Macv1 gen 2  and still don't love em
Calves and shins were fine but it wasn't the salomons

Legs felt solid as well as wind. Just hot overhead sun and no breeze

50 lb Ruck
6  laps
60 min
3 MPH

BW 175.2
BF 13.7

215 press x 1 x 2 , 22 kg snatches

Meh. This experiment was a success. My hypothesis failed. I thought going light on Monday would prime the pump, grease the groove, refine the timing.
It did, but it also tired me out much more than I thought it would

So now I know, Monday is not perfect but it's the  best of all possible worlds for training both heavy swings and heavy press in the same week.

The good news also is that the groove held! and the technique seemed fine, until I fatigued then I started pushing the bar forward.




Press
65 85 105 x 2
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1 decent( above) but not fast. groove was right tho
215 x 1 above
215 x X  x 2
215 x 7/8
215 x X
205 x 1
205 x X
205 x 7/8
205 x X

wow so out of it. But I was laying back well and bar path was good. I might  have had elbows too high up and elbows flared a bit too. Mainly that's from muscle fatigue

22 kg snatch
5 x 5/5

going to go back to 24 kg speed swings
I just like them better and don't feel like I'm fighting my overhead position at all


BW 176.6 !!
BF 14.7

175 lb press 10 x 2 paused, pistols, rear delts

This worked great. I didn't even realize how fatigued I've been on Mondays after heavy swings and heavy  long ruck til I didn't have to do it today

Took awhile to really warmup but the groove was solid. All the pieces fit together plus I realized I have to make sure my elbows are not up but 'not down' right before I press. I think that might be what pushes the bar forward as I press regardless of my arch or head position.
Easy fix too and really finishes the getting tight process

unrack with hips looking at spot
lock into spot and get tight( LEGS) for signal
elbows up
lay BACK as I press- hips automatically go forward
stay under as I press

Press
65 85 105 x 2
135 x 1
155 x 2
175 x 2 x 10 sets

last set above  best set

Pistol practice
4 sets of 5/5

bent  laterals
3 x 10 20 lbs

BW 175.2
BF 13.9

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