44 kg One Arm Swings 10 x 8/8, pistol practice, laterals and new shoes

 

Since they worked so well for the press I decided to wear my Reebok lifters for the swing and see how they felt. Last time I used them I didn't seem have as good a knee lock as with the Inov8s but this time seemed better

A much heavier shoe they also seems more stable, I thought I could root better too. Not sure if the form was as good, better or worse then usual but we'll see when the bell gets really heavy. Very soon here, lol

This video was from last months 44 kg work. Not a great comparison as I start on a different arm (second arm is always less powerful) and I'm not wearing shorts but lets put it up

Just from the thumbnail it seems I'm leaning more with the reeboks. we'll see. but either way very strong feeling today, Legs lungs and power all good

44 kg 

16kg x 5/5 x 2
20 kg x 5/5

24 kg x 4/4

28 kg x 4/4

32 kg  x 4/4

36 kg x 4/4

44kg x 8./8 x 10

Pistol practice

The higher heels definitely helps here

3 x 5/5 

backing off to re focus on bottom position

Laterals/rear delts

3 x 10/10 with 15s

BW 176.4
BF 13.5 ( bath)

Purposely let me weight stay up a bit. 175 now feels small,lol

Strong ruck

 

Legs felt pretty good today for no good reason but I'll take it. After standing up for seven hours before the ruck the calves didn't really get tight til the fourth lap and that's not bad

50 lb ruck

6 laps

55 min

3 miles

BW 177.4
BF 14.3

175/185 lb press 8 sets of 2, 24 kg speed swings, wt bar pushups, new shoe

 This went great! My theory held out and the higher heeled Oly shoe, with this new technique, really made it easier to get my hips in front of the bar and hold them there as I pressed.It was a bit different of course but these are some of the best reps I have ever done in the press

The cues worked, well, on cue:

1) unrack and spot the X on the ceiling

2) press hips forward ( without leaning back OR letting the bar travel forward with the hip

3) press bar to face as I initiate press

I noticed a few reps where the bar moved forward as I reset the hip for the second rep and that's as bad as it going back. It has to stay motionless as I press hips forward. That's a key component I think

As is pressing the bar to the face. Can't believe I never tried this as I was missing reps forward all the time for years!

But now I get it

Press 

65 85 105 x 2

135 x 2
155 x 2

175 x 2 x 4

185 x 2 x 4

couldn't be happier with this especially since I just learned it. So much deeper to go with it

24 kg speed swings
5 x 8/8

wore the Reebok shoes, felt surprisingly good. Very stable and let me really get in my legs. Will wear them Sat with the 44 kg

Wt V pbar pushups
bw x 10
3 x 10 with 53 lbs
Love this new v angle, about 45 degrees. False grip feels great

BW 177.2
BF 14.3

feel better at this weight now than at 175. Waist has come back in and pants fit perfectly again

205-215 press, floor pushups, one arm laterals

  This went way better than expected. DOMS  hit hard this morning and  my hamstrings calves and glutes and shoulders were all feeling the work of the last two days. Combine that with all the anxiety of this bullshit that's going on in the world and pressing heavy was hard to get my head wrapped around

But taking my own medicine I didn't think about it at all and just got under the bar and did my best.
It went very well especially considering how sore my shoulders were

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 fast!
205 x 1 not good
205 x 1 found the groove ( video above is of this set)
210 x 1 x 2 set 
215 x 1 x 2 sets
205 x 1 x 2 very solid

the key is really loading the bow until full hip tension and then driving into the bar. The sets that didn't go well I rushed 
But even the bad sets were decent. 
The technique and cues are proving themselves, especially considering this is only my second heavy day using the current method.

floor pushups
61
61
55

much better than expected.Groove felt great and I could have hit 60 on the last but didn't want to drain any more adrenaline than I have been

One arm laterals
3 x 10/10 with 20
bent laterals
3 x 10 with 20

BW 176.6
BF 14.1

Sunday ruck

 

This went much better than expected after that swing fest yesterday; I fully expected my legs to be sore, heavy and slow. They were just the opposite! The hams were tight but even right from the start of the ruck the legs felt loose and ready to go.

Now, I was tired, that's for sure and I decided early to go at a slow pace but it wasn't bad at all and lap pace picked up steadily throughout the two hours

So much so I didn't feel the need to stop for squat stretches and basically did zero of them.

Nice and chilly out and that always helps

50 lb ruck

12 laps

two hours
6 miles

Speed range 3.1-3.9 mph

BW 176.2
BF 14.3

40 kg One arm swings 10 x 10/10 pistols laterals

 Solid one. Was able to go hard the whole time and the rest periods were relatively short for us three. Legs held up well although I was feeling pretty queasy by the end. Sure sign of a good punisher workout lol

One arm swings

40 kg x 10 x 10/10

200 reps
17,600 lbs

Pistols
2 x 8/8
1 x 10/10

legs were toast from the swings!

laterals rear delts

3 x 10/10 15s

BW 175.2
BF 13.5
W 57.8 ( bath)

175 lb press x 3 x 10, 24 kg swings 5 x 8/8, wt pushups

 This went GREAT! the triples add up to 10-11 seconds of time under tension, just double the amount of time it takes for a true max effort single. Did them all paused too. Too hard on breathing with touch and go and this lets me work the start 3 x per set

The cues worked great and I actually tightened it up a bit and eliminated the extra "spot the X" after LOADING THE BOW. It just pushed the back too far 

Also worked great was the 'push the bar back into my face' cue off the start. in fact it really worked great

SO the cues are

1) wide foot set up

2) spot the x on the unracking

3) load the bow fully

4) drive the bar back to my face

these are sets 5 and 10

24 kg swings

5 x 8/8

wt pushups on V parallel bars

bw x 10
53 x 10 x 3

BW 177.2
BF 14.6

1 pm
BW 176.8
BF 11.4
W 59.4

215 lb press,205 x 1 x 5, floor pushups, one arm laterals

Really decent day. Most importantly the technique was right, and held pretty well. Definitely need to fine tune it, as well as the timing , but the techniques and cues worked very well and I'm more than pleased.

The bow worked well but I need to push the hips forward harder and let my shoulders drop back just a touch as I "spot the X" but other than that all good

Press

65 85 105 x 3
135 x 3
155 x 1
175 x 1
195 x 1 fast!
205 x 1 solid!
215 x MISS
215 x 7/8 didn't get my hips into the bow enough but good enough to almost lock it
215 x Miss. shoulders are just tired and have been stiff all weekend. VERY low barometer too. everything is achy

205 x 1 x 5 these went GREAT and the last rep was the best 

floor pushups
3 sets of 60!
surprisingly strong as well

One arm laterals
3 x 10/10 20 lbs
bent laterals
3 x 10 20 lbs

BW 175.2 !
BF 14.5

Thursday ruck

 

 Not the best ruck, weather perfect but left shin tightened up from tight calf and fast pace right out the gate. walking with tracy always makes me start out too fast and I didn't take the time pre walk to really loosen it 
won't do that again

Only five laps as I had to pee too and out idiot governor has locked the park bathrooms for some idiot reason. I can deal with the shin or having fight not peeing but not both

50 lb ruck

5 laps

50 min

decent pace for most 3.2- 3.5 mph

Back on track press day! 175/185 x 2 x 5 sets, swings, wt pushups

 

As bad as Monday was that's how good today  was! Everything I tried worked and I felt connected in my body and actually KNEW what I wanted to  do under the bar. And it felt solid.

LOAD THE BOW worked. Then SPOT THE X worked as well

Solved a lot of issued. Loading the bow made me take time to build total lower body tension and spotting the X made me keep the position. I lost the X a couple times which made me realized just how much I wasn't using this at ALL

Holding the X in sight also helps me keep the bow

Another insight, Have to have the bar UNDER the t shirt line not on it. This seems to make a big difference. Easier on first rep than second but on the second reps I missed it got a wobble pushing it forward. Right under the clavicle.

All the pieces that are certain are finally coming together it seems

And, glenn was right, when I do it right the bar DOES move back, not just up. When I'm wrong I'm wrong. Didn't think it was possible but it is

Also put my feet just a bit wider on the setup, seems they've gotten narrower as things have gone on and it's not as stable

24 kg swings

5 x 8/8 good after a stiff first set

wt pushups

bw  10
53 x 10 x 3

BW 176.8
BF 14.1
1 pm
176.8
11.1 %
59.3!

LOAD THE BOW, WATCH THE X

 

Clusterfuck press 2.0

 It seems I've completely lost my groove. Went back to the same technique I used to press two plates and missed my first attempt with 205! And it was downhill from there. No physical or even mental excuses but I could not find the groove.All over the place. Again.

Not happy

definitely not getting my lower body into the action. not locked in . Not sure what to do. Thinking about going back to fives and trying to find the groove from there but part of me is just not ready to give up on singles yet.

I realized today I am NOT aware of the overhead X and that may be a part

I'm not loading the bow and pausing

I don't feel weak, I just cant consistently push away from the bar the same way.

Press

65 85 105 x 3
135 x 2
155 x 1 excellent
175 x 1 a bit forward actually
195 x 1 solid
at this point everything feels good. bar on mid chest, trying to keep bar over ankle( and I fell backwards more than a few times) and push straight up

205 x miss!!!
205 x 1 ugly
215 x miss x 3
205 x miss
185 x 1
185  x miss !! out in front

put on adidas shoes and moved bar back to under collarbone
185 x 1 strong
195 x 1 strong
205 x 1 decent
205 x 1 I think
185 x 1 x  3

Pushups
60 x 2 surprisingly strong!
40 x 1
so weird!

laterals 3 x 10/10

BW 175.8
BF 14.5

Strong and fast ruck

 Another good one. It seems I'm on a  roll. A rucking roll. lol. See what I did there?

But it was good. So much nicer when it's cool enough to help me go fast to keep warm. legs again were loose but strong and lungs good too

Just five squat stretches but  other than that continuous

50 lb ruck

12 laps

5 squat stretches

13,3441 steps

6 miles

1:55 min

Top speed 4.8 mph ( 12.5 min miles)

BW 174.8

BF 15.1

60 and 68 kg One arm swings

 Great day! Strong all the way  around; grip, height, power, lungs everything on point. Easily the best heavy session with these bells I've had. The height is almost getting a respectable place. Soon.

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 7
68 kg x 5/5 x 3

Pistol practice
3 x 8/8
solid, good rhythm

Laterals
3 x 10/10 with 15's

BW 174.8 !!! Made weight!
BF 12.8
W 58.1 

Good cool ruckings

 This went very well. Finally a fully cool and crisp thursday afternoon ruck. I love it like this, so much easier to go faster

Legs and lungs felt good and pace was solid the  whole time

50 lb ruck 

6 laps

60 min

BW 176.8
BF 13.5

last thursday I was  176 even but 15.8 bf

being good today and tonight so should be under tomorrow was 175.6 last friday

Back to basics press day, heavy and decent (205/210/205) 24 kg swings, wt pushups

 Decided to go back to the basics on this: false grip, vibrams and bar high on neck worked out very well, especially considering how sore I was from Monday!
Still not perfect but I feel much more confident than I did on Monday

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 fast but fell back
205 x 1 ok but not lost tenion a bit
210 x 1 better but shoulder fatigue showing up
205 x 1 good
185 x 1 x 5 all solid

24 kg speed swings
5 x 8/8

wt pushups
bw x 10
53 x 10 x 2

BW 177.6 ack was 177 last wed
BF 14.1
W 57.4

was 11.4 and 59.3 at 1  pm

A clusterfuck press day

  Damn it nothing went right. Not one damn thing I did everything I wanted to do but it didn't work at all>
Wrapped thumb and created torque
took the weight off with hips and arms and "froze"
Layed back and pressed at the same time and .... nothing. Over and over

Finally went back to thumbless grip but knees were still leaking and bar went forward over and over

then I took off heels and put on toe shoes and only focused on glute tightness.
Something

Knees not leaking. Good drive

Back to where I  started

thumbless
bar right under collarbone
flat foot
glute tightness focus
layback press and focus on really laying back

65 85 105 x 2

135 x 1
155 x 1
175 x 1 all ok but not fast
195 x MISS WHAT?
195 x 1 but barely
205 x miss x 2 or 3???
195 x 1 Barely
185 x 1 MISS????
185 x 1
185 x 1 thumbless and flat foot
195 x 1 x 2
205 x 1 x 2
185 x 1  x 2

Pushups
1 x 70

Ring tri extensions
2 x 10

pullaparts
3 x 30

BW 177.2
BF 13.5

Cold, fast and angry ruck

 Nice and crisp 36 degrees this morning, which was great for me,  and my legs felt loose and my lungs felt open from the start and that was very  nice. I was also pissed at the clusterfuck that is going on in the election as well as the ninth month of this insane lockdown and was just freakin pissed and ended up pushing really hard for most of the two hours
THAT hasn't happened in a long time. A few years in fact. But my legs could do it

I averaged 3.6 MPH and hit a peak of 4.5 mph which is equivalent of a 13.6 min mile! sweet

Just felt good for a change.

Only did five squat stretches as I didn't want to stop. Did my usually stop and let the legs relax a bit and check twitter but overall super fast and strong

50lb ruck
12 laps
5 squat stretches
13,437 steps
6 miles

BW 177
BF 14.8

Beast Mode- 48 kg One Arm swings 10 x 6/6, pistols, laterals

 

This went great, and, after all these years can focus more of the  quality of the reps than just surviving them. it's hard to imagine that grip was such a limiting factor here for so long. It's still a factor for the 60 and 68 kg bells but still getting better.

body felt good and no real issues. Cold as shit though in the garage ( high 30's) but that hot bath passive warmup makes all the difference. I hit the platform already partly warm

48 kg One arm swings
(normal warmup)
10 sets of 6/6 

120 reps
12,720 lbs

bell height was decent, as usual much better than it felt during the set. But I felt strong

Pistols ( self spot)
3  x 8/8 
these are still getting stronger. depth is so so but rhythm is solid and leg strength is good too

laterals

3 x 10/10 with 15

BW 175.6 !! one pound less than last Sat
BF 13.5 ( bath, same as last sat)
W 57.8 too low

thursday ruck

 Not bad one. Started out fast as it was crisp and cool. a bit too fast as both calves tightened up a bit. slowing down fixed it and I realized I hadn't rucked with weight on Sunday and the dirt was soft and muddy today so my calves got the triple treatment

All good though and no shin issues which is great

50 lb ruck

6 laps

3 miles

6 min

BW 176.00!
BF 15.8

Solid press technique day 175/185 x 2 x 8 sets, 24 kg swings, wt pushups

 Very good session. Got almost everything right and things moved very well

Took the weight off with my arms well. Locked in quickly ( although I still layed back a bit too much ) and, most importantly, paused strongly before starting the press and it worked well.

Also, set my grip with torque and man did that seem to help. Have lots more to explore with this idea.

What is next is when I unrack the bar just freeze, then pause for tension, then press. Even the slightest layback then lower the bar which I don't want. I do this more on the second rep than  the first here

When I freeze well there is less knee movement at the start. Just have to remember to really lay back hard when I do and get under the weight  at that point. Not try to do it in stages

Press

4 sets of 2 with 175
4 sets of 2 with 185

24 kg swing 5 x 8/8

wt pushups
3 x 10 with 53

BW 176.6
BF 16.1 !!

1 pm
176.6
11.2 ( bath and hydrating )
58.5

215 press x 3 singles, 205 x 3 singles,floor pushups laterals

 So so day. felt solid and made the  corrections I wanted to ( load bare more in arms) but ended up rushing the start til the end. The lone felt good though but fast start lead to loose hips and wobbly reps

Definitely seem that I'm on the right track

Press

65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 FAST!
205 x 1 wobbly hip
215 x miss!
215 x 1 x 3 ( ugly though last one not locked)
205 x 1 x 3 ( last one best one)

floor pushups
64
50
40

very very hard, arms and shoulders cooked from the new technique

laterals
3 x 8/8 20
heavy
rear delts
3 x 10 20s

BW 177.4
BF 14.1

Fast walk in the rain

 

Stormed pretty hard yesterday so I went for a fast walk instead of getting my ruck drenched

Just an hour but it was great; felt like I was flying. Like I could run

6 laps

3 miles

ave speed 3.7 mph

16.2 min miles

BW 177

BF 14.5

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

 

This was strong and went well. Not so freezing this morning as the rain moves in and it got humid
Legs and lungs were both stronger and it seems I'm actually getting back into strength endurance shape. Haven't been here in 3+ years since I trained for the 48 kg five min test and it's been a slog back as I haven't focused on it at all just cruising in  maintenance

One arm swings
normal warmup

44 kg x 10x 8/8
160 reps
15,550 lbs

Pistol practice
3 sets of 8/8

laterals/ rear delts
3 x 10/10 15s
BW 176.6
BF 13.2 B

Thursday ruck

 

Very solid Fast and crisp and the weather was perfect

50 lbs

6 laps

55 min

no issues, calves and shins good

BW 176.4
BF 14.5

Back on track press day 175 x 5 x 2, 185 x 5 x 2, 24 kg swings , wt pushups

  thank goodness. haven't completely forgotten how to press overnight

But the bar back right under the clavicle

Wrapped my thumbs.

Didn't try to force the layback and it moved well. Had  few miscues with the bar falling forward but just two

main thing is that I felt I could find leverage and 'make the move'.

also had more tension in arms than I've had and really squeezed the bar. I think I've been trying to keep all the weight in my body and not use the arms til the press and I think that's a mistake. Squeeze the bar and hold it tight and let the tension irradiate down instead of trying to have it irradiate UP.

Wrapped thumb is definitely more shoulder but that makes the bar go up more at the sticking point whereas the  false grip overloads triceps so much that when I stick I push and then the bar goes forward as that's the triceps action.

Well see more monday but today I'm happy

Press

65 85 105 x 3
135 x 3
155 x 1
165 x 1
175 x 2 x 5 sets
185 x 2 x 5 sets

24 kg swings  5 x 8/8

wt pushups V angle bars
bw x 10
53 lbs x 10 x 2

4 am BW 177
         BF 14.5
1 pm
BW 176.6
BF 12.2
W 58.7

Back to intermittent fasting. only almonds at 7:30 and green tea after

Clusterfuck press day

 What a disaster. Could not find the  groove to save my life. Did everything I thought I did last week and zippo. Everything went out in front or my knees bent a ton, all kinds of mistakes, 

Fuck

I am getting tired of trying to thread this needle so thinly, trying to walk this tightrope. When I can find that groove it's moving fast but off a silly millimeter and it's a grind that kills any chance of 2 plates

Ack

Plus slept well, ate good, no body issues and while my mind's distracted by this election and covid shit show I had a decent mental attitude going in

Press
65 85 105 x 2
135 x 2
155 x 1 fast
175 x 1 fast
195 x 1 good
205 x miss! what?
205 x make but not right.( trying at this point to set up tight, not move and just layback kono press it. everything's going forward
215 x 1 barely could be the ugliest rep I've done 
205 x 1 meh
135 x 1 easy
185 x 1 better still trying mid chest false grip and layback press but hips are loose and timing is off
205 x 1 ugly again
210 x 1 kinda made it
185 x 1 high on neck, wrapped thumb
195 x 1 same and fast!
205 x 1 slow but the groove was right
185 x 1 x 2 decent but will it be at 225?

Will try high on neck and thumb grip on wednesday

laterals and rear delts
3 x 10/10 with 20
3 x 10 with 20s

BW 177
BF 14.9

Fast ruckings

 Strong here too. Legs definitely coming into their own~
Perfect weather, overcast cool but not cold  excellent

12 laps
12,397 steps
5 squat stretches

2 hours

BW 176.8 ( cheat day yesterday :) )
BF 15.1

40 kg One arm swings 10 x 10/10, pistols, laterals

 This was decent. Definitely easier than it's been. I think my cardio and leg endurance is finally really starting to get to a new level. took long enough

One arm swings

40kg x 10 x 10/10
200 reps
17,600 lbs
RPE 7.5

both legs and lungs decent and didn't hit the wall ( just brushed it a bit ) at set 8

Pistols
6/6
8/8
8/8

these are coming along well, too

Laterals/bent laterals
3 x 10/10

BW 176
BF 13.5 ( B)

Thursday ruck

 

Been dieting this week to get down to 175 so I was a bit more leg tired than expected but it was decent. Just overall energy tired rather than any specific part. No shin issues at all

50 lb ruck
6 laps
3 miles
6 min

BW 176.2
BF 14.5

Med heavy technique presses, 24 kg swings, wt pushup

 Pretty  frustrating day, seems like I'm already back to "searching" for the groove again. The bar could have been too low on my chest, maybe too much hip forward at the start , fast starting, etc but it didn't feel 'right' either

Warmups felt good but it still felt I was pushing the bar forward too much and not laying back enough at the start

press

65 85 105 x 2
135 x2
155 x 1
175 x 1 x 2
185 x 1 x 2
195 x 1 x 2
200 x 1 x 2
185 x 1 x 2
when i hit it right it flies but too many leakages( knees mainly) at start

24 kg swing
5 x 8/8
strong

wt pushups
BW x 10
53 x 10 x 2

BW 176.8 ! 
BF 14.6

two whole days of no junk waiting longer between feedings ,more steak and not eating right before bed works lol
want to get and stay  at 175
BF 

Sunday ruck

 

Nice and brisk this morning! 37 degrees perfect!

50 lb ruck

12 laps

7 squat stretches

6 miles

1:55 min

started off great but third lap ( was going fast) left calf tightened and left anterior tib tightened . Spent some time SMR against park bench and it took awhile to loosen but once it did the rest of the ruck was fast!

last lap 7:30

BW 177
BF 15.8 ! ( dehydrated it seems)
W 56.1

32 kg One arm swings de load week,pistols and laterals

 

As usual I considered upping either the sets to 12 or the reps to ten but then remembered, again, the point of a de load week which is to have an easy session
But if one does it right ( hardstyle on each rep of every set) nothing's ever easy

everything felt strong and good, legs and lungs solid

One arm swings
32 kg x 10 x 8/8

Pistol practice
3 sets of 7/7 

these pretty tough on no working leg/rec fem. good

laterals/rear delts

3 x 10/10 with 15s

BW 177.2
BF 13.1 B
W 58

Thursday Ruck

 Great ruck! very cool and crisp so I was ready to. Finally a cool ruck start to finish. Love it. Calves and shins were perfect and speed was solid. Great flow.

50 lbs ruck

6 laps

3 miles

55 min

3.5 mph ave

BW  177.2
BF 14.1

Technique practice press, 24 kg swings, wt pushups

 These went great today for the first rep and not so great on the second reps. I tried doing two continuous as I have been but couldn't hit the exact spot on my chest I went to step away double  ( two singles with no break) but still had some off reps. Have to slow down an not rush the second setup

When I did it right the second rep was solid

65 85 105 x 2
135 x 1
155 x 1
175 x 2
185 x 2  x 10 ( with a few sets of missed doubles  half way up- got out in front and man can I see what the bar too high on my  chest does to the rep. I miss it the same way I've been missing all year! out in front

24 kg swings

5 x8/8

bar pushups

bw  10
53 x 10 x 3

BW 4 am
178
BF 14.1
12 noon bath
BW 177.6
BF 12.2
 W 58.7

Two Plates

 

This was epic and I didn't have the best set up for during my morning either. It just shows me the solidness of the low bar setup and how much better my leverage is as well as my balance, ability to get tight ability to lay back and not lose the wedge.
All of that and more

And it was on the first try too and that makes it all the better as well. 

Warmups went ok, but not perfect but man I hit the sweet spot on the setup and the weight did not feel heavy at all and felt "low" on my hips not my lower back

I could have held the lockout longer. My right elbow needs to lock more. The bar stopped moving at lockout but I was starting to sway a bit

I DO NOT GIVE A GOOD GODDAMN

TWO PLATES standing press !

26% over bodyweight

Press
65 85 105 x 3
135 x 2 fast!
155 x 1 FAST
175 x 1 FAST
195 x 1 a little loose
205 x 1 solid but not perfect
215 x 1

225 x 1 !!

205 x 1 x 5  all spot on !

Floor pushups
64
40
30
cooked , lol

One arm laterals
3 x 10/10 20 lb
Bent Laterals
3 x 10 20 lbs

Post bath
BW 178.6
BF 10.9
W 59 %

4 am
BW 177.4
BF 14.1

Frosty Ruck

Cold one this morning, a bit over freezing and this is what I saw when I got to the park. So beautiful and crisp

Legs felt good from the start despite yesterday's heavy loads which is  a very good sign.Lungs were open early too and things went well

Was joined by a  neighbor who just got into rucking and we walked and talked for almost the whole second hour. Now, I  normally would hate this disturbance to my focus but it was ok for today.Time did go by quicker and since I wasn't suffering too much it was easy

50 lb ruck
12 laps
12 squats!
2 hours
13, 540 steps
6 miles

BW 176.4
BF 16.1!!
W 55.8 ack

 

60 and 68 kg One Arm Swings, Pistol practice, laterals

 I was a  bit worried about this workout. It was super cold (40 deg?) and I havent played with these big boys in the ice box for a year. Last weeks iffy right to left transfer got me focused. Do not want to tweak anything, that's for sure

But it went great. Hot bath  warmup was perfect and a good stretchout and besides a crick in the right side of my neck from sleeping wrong I felt solid

Warmups went well too and I had solid focus

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7

68 kg x 5/5 x 3

Pistol practice
5/5
6/6
7/7
very fluid and strong . legs felt good and rec fem strength is back

laterals
3 x 10/10 15s

BW 176.2 ( low)!
BF 13.5 ( bath)
W 57.7

Thursday Ruck

 Solid one! Legs loose and strong, lungs as well and absolutely no shin problems. Finally. Good pace too. Always easier when it's cool out 

50 lb Ruck
6 laps 
55 min

BW 178
BF 14.1

185 lb press x 2 x 8, 24 kg swings, wt pushups

 This went ok. Focused on bar placement in the unracking and got that down pretty well but forgot, looking back now, to lay back enough at the start of the press. Also tried doing sets with two, separate singles. Glenn and Nick liked it but I'm not sure. I like holding the arch for longer than one rep even though this definitely should help the setup the second reps felt off each set. A little light headed and not as stable.
I think I'll go back to doubles

The key thing is the layback start.

Press

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

24 kg swings
5 x 8/8

Wt Pushups
bw x 10
53 x 10 x 3

4 am 
BW 178.6 !!
BF 12.7 !
W 58.3

12 noon
BW 179.2 !!!!
BF 10.9 PR low
W 60.1
LBM 161 lbs  this is insane. and my 32 pants Kuhls and Prana's still fit even though my waist is definitely larger
Mostly upper body gain and glutes

225

 

Mission Accomplished 225 lb press locked out. 26% over bodyweight

 

What a freakin epic day and workout! Everything went right. Everything, Literally did not have a bad rep or one not in the groove. They weren't all perfect but some were and I finally, after all this time, actually know where I'm supposed to put the bar and my body

And, as expected, once I was in the right groove, with the right line, 225 wasn't heavy at all. Looking back at the video I could have held the lockout longer, and my right elbow isn't perfect but fuck, I freaking made it and it's been a LONG HAUL shooting for this

I first made 215 in Feb 2019 and then 220 just five months ago, almost to the day June 15. I actually thought it wouldn't take so long this time but I was not putting the bar where my best leverage is and that was nothing but an uphill battle.

Made me stronger though, fighting through all those bad positions ,lol

The key is putting the bar lower on my chest and getting the counterbalance from that position, making the moment arm more balanced over my base.I know I've tried it before but I have to do it in conjunction with the Kono press layback as well

TOO MANY  moving parts, lol.

The only thing I did poorly today was in the down sets I didn't layback quite enough as I was focused on finding the perfect low bar position. But they still moved easily

Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1 ( all easily my best reps ever)
205 x 1
215 x 1
225 x 1 PR!
205 x 1 x 5

Floor pushups
 2 x 64
1 x 50

One arm laterals
3 x 10/10 20's
Bent laterals
3 x 10 20s

4 am 
BW 175.4
BF 14.5

12 noon
BW 177.8
BF 10.9 ( recent pr)
W 59.9 !!
LBM 158.6

Sunday ruck

 Pretty slow but decent. So nice and crisp out, much easier to keep pushing the pace, even a slow one
Got started later for the first time ever but it was going to stay cold so it really didn't matter. Needed the sleep more

50 lb ruck

12 laps

2:10

6 squat stretches

BW 175.6
BF 14.9

48 kg One arm Swings 10 sets of 6/6,pistols, laterals

 

This went very well. Strong across the board and legs and lungs and grip all held up well. Had one right to left transfer where I must have caught it with slightly bent arm and felt some tightness in the biceps after but then my elbow adjusted and all was well

But it was a good reminder not to take this bell lightly. It is A BEAST

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10
160 reps
15,960 lbs

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

these are feeling stronger, first time adding reps

Laterals/rear delts

3 x 10/10 with 15s

BW 175.4
BF 13.5 ( bath)
BF 57.5

First Cool breeze winter ruck

 Finally, a coolbreeze thursday  ruck! So much nicer when it's not so freakin hot and I can move so much  faster too

Decided to go back to my GoRuck Mav1s for this and see how my ant tib did. NO prior stretching either. Worked just fine. Started a little slower and didn't tie the laces so tight and it seemed fine. Solo walk too which I think helps. When tracy goes with me I walk faster I think since she's not wearing a pack

50 lb ruck

6 laps

55 min

3 min

BW 176.4
 BF 15.5 !
 W 56.9!

175/185 lb press technique work and a breakthrough

 

It took me a few sets to "get it" but when I did it was sweet. 
 What I got was that I've been putting the bar too high on my chest( right under my clavicle) thinking that was preferable and when I lowered it about an inch it let  me lay back into my wedge that I needed so much easier

Plus, setting up into the bow was so much easier too. Balance was much improved, which makes total sense. It also let me 'meld' into the bar as I unracked it, something that's been hit or miss

I held the setup up longer to get tight, then did the Kono layback. With the bar high it was very delicate balance if I did too much bow as I was already losing balance and trying to layback again as I pressed was an issue

Just like in my power bench where I only had leverage if I put the bar on my top ab it seems lower here is better 
I've tried this before and it didn't work but for a different reason: I wasn't using the bow/kono layback at the time. I think they all work hand in glove
Can't WAIT to try this again!

Press
135 x 2
155 x 1
175 x 2 x 4
185 x 2 x 6

24 kg speed swings 

5 x 8/8

wt pushups
 bw x 10
53 x 10 x 3

BW 177.4
BF 14.1

215 x 1 225 miss, floor pushups laterals

 This should have been better. I slept well , felt good, no worries ( except the election ) an easy work day but just could not find the position.
Truth is, though, I hit just what I tried to do but it wasn't right. I've done this before and it didn't work - i.e start more upright and try to hit the layback position as I push  away but it's a bitch to catch  perfectly and today showed it

I thought I was too laid back last week but except for the 225 where I thought I was going to lose balance I was the best ever,

Today my knees went soft, leaked power and it just wasn't good
I really have to be way more patient on the setup  and get SUPER tight before  I lay back to press. if the legs don't stay tight it don't work. Work the BOW!

Press

65 85 105 x 2

135 x 2
155 x 1
175 x 1 good
195 x 1 same
205 x 1 decent
215 x 1 rough!
225 x X x 3! ( first and third were shit.- video is second rep)
210 x X what!
205 x 1
205 x miss
205 x 2 ack sucked

floor pushups
2 x 64 PR 

but that's all in the tricep tank

one arm laterals

3 x 10/10 with 20s

done

BW AM 176
BF 14.5

12  noon
BW 177.2
BF 11.5 !
W 59.3

Nice!

Coolbreeze fast ruck

 

Perfect rucking day today 48 degrees and overcast with a nice breeze ( actually quite the wind) blowing. Started out cold and almost went back for long sleeves but instead went faster and warmed up quickly. Surprisingly my legs felt great and lungs to. Not prefect at first but really warmed up 1:15 in and then I was really fast

50 lb ruck
12 laps
5 squat stretches
13,670 steps
5.8 miles
2 hours
speed 3.2- 4.4 mph

BW 175.4
BF 14.5

44 kg One arm swings 10 sets of 8/8, pistol practice, laterals

 

Solo practice today. All bodyparts still attached.

One arm swings
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
36 kg x 3/3
40 kg x 3/3 ( cold out an extra warmup
44 kg x 8/8 x 10 sets
160 reps
15,560 lbs
35 min

Tried to push the pace a bit even though I don't think it actually did. Each set took about 24 sec so that was about 3 min rest / sets which I what I thought we usually did with a three man rotation
No biggie either way I just thought I  was going faster than I did
legs and lungs held up pretty well although last sets bell height was suspect ,lol

Pistol practice
3 x 5/5
decent depth control and strength. my rec fems so need these

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

BW 173.8 !! light
BF 13.5 Bath
W 57.5

Solid ruck

 

Switched out shoes to my low top Salomons, did not stretch and had NO calf issues at all AND a fast past? Could it be that simple? perhaps but it seems after standing for work all morning my calves are much tighter than they are first thing Sunday mornings. But regardless it was glorious not to fight my anterior tib during the ruck

Plan is GoRuck for Sundays and Salomons for thursdays and see how that plays out

Not exactly cool but too hot either

Strong across the board

50lb ruck

6 laps

2.7 miles 

ave speed 3-4 - 4.7! mph

60 minutes

185 lb press technique practice, 24 kg swings, wt pushup

 A very solid one at a new higher level for the work sets. All sets, ten (two more than usual) were done with 185 lbs and I took a big jump ( that was tough) from 155 to 185. Tough but manageable and set two was fine

I also figured out an important form issue that I knew might be lurking; leaning back TOO much at the start. That got me a couple sets at the end and the bar slow down was dramatic. I have to start with a tight arch but not leaning back. I lay back as I press but if I start leaning back there's no where to lean back to!

Important revelation and I know I tend to do it with my heaviest weights

Hopefull no more

Press 
65 85 105 x 3
135 x 2
155 x 1
185  x 2 x 10

24 kg swings
5 x 8/8 
solid speed

Wt pushups
BW x 10
53 x 10 x 3

BW 176.2
BF 14.5

Best Press Day Ever.

 While I missed 225 it was very close and the technique held for the entire workout.

195,205,215, 220 were all the strongest and cleanest reps I have ever done and 225 was right there for the taking.

The Kono press technique worked great, just need to perfect the timing a bit more and 225 will be mine. Next time, when I hit 215 like I did today, I'll jump right to 225 too 

Press

65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1
220 x 1 Ties PR and strongest of all
225 x miss ( I know what I did wrong. I did the old set up and was too far back so when I pressed I lost balance
225 x  miss ( video ) this was close
225 x miss just tired now
205 x 1 5 EVERY REP PERFECT GROOVE. NO MISSES!!  This is a great sign too

Floor pushups

63 x 3 sets all time PR! strong day, obviously!

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

BW 176.4
BF 14.8

Pre workout 1 pm
BW 177.2
BF 13.1
W 57.9 NO BATH

sweet sweet day!

Strong and Easy fast ruck

 This was a great one! Back to standard time and an extra hour of sleep. Plus it was truly cool this morning and I can push so much harder when it's not hot. I used to be better at heat work but I can really tell it's changed over the past 5+ years. I can still push through it, but getting in the zone is way harder and happens way less often

But today I WAS in the zone and I just had that magic time when the legs felt loose and strong, lungs were open and my mind was calm. Hardly stopped for even squat stretches and the legs felt good and I rarely get these days where I feel like I don't have to rest. Wow, it's been forever but man is it sweet

Felt like I could keep the pace easy

It did catch up with me though, on the 10th lap of course, but my legs felt good and energy ok, just my feet started to ache a bit. Paranoid about fucking up my feet so I backed off but wow did it feel good to feel good

Legs and glutes were stiff and sore this AM so I didn't expect much at all from today. Glad I was wrong

50 lb ruck
12 laps
4 squat stretches
12,750 steps
5.8 miles
Speed 3.1-4.7 mph ( 4.7 mph is 12.47 min/mile!) was top speed for sure on the phone, wish I knew how long I held it
Last lap 7:30 = 15 min mile 
0 asymmetry!

BW 176.4
BF 15.3

The Punisher workout 40 kg OAS 10 sets of 10/10, pistols laterals

  

This was good but had distractions prior so it wasn't a 10 but a solid 8. Could have had better height on swings and locking into the standing plank but the lungs and legs were strong, nothing got tweaked and nothing fell off

Weight  didn't feel heavy either. Starting to get cold though, back to hot baths as pre warmup

One Arm Swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs work

Pistols
top down all reps on one leg then switch
3 x 5/5

these felt very  solid. only one arm self spot. for some reason the two handed spot was actually harder. Probably kept me from counter rotating properly

laterals

2 x 10/10 with 15s
late start cut these short

BW 175.4
BF 13.
W 57.9 ( bath)

Fast ruck

 

Decent one, got the left calf stretched out well before hand, or so I thought, and it was perfect for three laps but got tight on the fourth. Walking at 3.5-6 mph didn't help so I had to stop and stretch the anterior tib a bit more than I wanted. what a difference it is on Sunday when I don't stand for 7 hours prior to the ruck

BUT it should be stronger

50 lbs
6 laps
7414 steps
Speed 3.0-3.6 mph 
16.6 min miles top speed
3 miles
54 min
step length  ave =  25 inches 30.7 max length

BW 176.2
BF 14.5

The Kono Press worked great,175 and 185 lb press 2 x 5 each, 24 kg swings, wt pushups

  The technique worked great. The layback, then re layback and press clicked well. Still tons of reps need to be done to get the timing right, especially with real weight but I can see it put me in the position I need to be at the sticking point. If I START there, there is no where to go and no way to get momentum at the start ( via another layback).
This way I start with an arch then move back into the terminal arch position as I press. Similar to how a how a good bent press is done.

But the main thing is that I am leaning back with tight hips forward and the bar goes straight up

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 5
185 x 2 x 4
185 x 1 ( last rep of last set wasn't perfect)

24 kg swings

5 sets of 8/8

wt pushups

bw x 10
53 x 10 x 3 ( have to  bump this up again)

BW 175.8
BF 14.9 ( dehydrated)

215 press and 220 near miss, floor pushups, laterals

 This was a good one despite not making 220 and and having an iffy lockout on 215. The setup worked well and as usual I screwed something else up while trying to master the first part. But it worked well overall

I've got to lean back though at the sticking point and push myself away from the bar more because I keep trying to press the bar through the sticking point and it pushes it forward, and even if I make the lift it's not optimal at all

But I'm not laying back at the critical point and I've got to change that

Press

65 85 105 x 2

135 x 2
155 x 1
175 x 1 fast!
195 x 1 fast
205 x 1 FAST!

215 x 7/8 ( wasn't layed back enough)

But felt strong enough to go for 220 this is the second attempt of three

then 207.5 for a miss
205 x 1 but rough
200 x 1
190 x 1 x 2

then some light stuff experimenting with a mid range grip
95 135 185 190 x 1 x 2

Floor pushups
63
50 
triceps dead

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

BW 176
BF 14.1

De load one arm swings 10 x 8/8, pistol practice, laterals

 Strong and easy workout. All systems go. went strongly but realized it was supposed to be a recovery workout

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5 
24 kg x 5/5 

32 kg x 8/8 x 10
160 rep
11,720 lbs

bad resolution from nicks phone for some reason

Pistol practice
set one : down two up one, switch repeat 4 x
set two : down two up one down on same leg, switch, repeat 3 x
set three:  same as set two

this is coming back and is definitely the correct choice of exercises

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

BW 175.8
BF 14. ( bath)
W 57.2  cooler weather drinking less and sweating less since I switch to magnesium citrate from the ZMA. I wasn't tolerating either the B6 or the trytophan precursor in it anymore.
Sleeping SO much  better with the Calm before bed now

Strong Ruck!

 

Really really solid one today.Legs loose and lungs open, Just strong

Using new iPhone mobility data

6 laps

3.1 miles

Step length

29.1 in

Walking asymmetry 0 % !! that's crazy good

Walking speed

3.5 mph. 17 min miles/ that makes me happy

top speed 3.9 mph

BW 175.8

BF 13.7

175/185 lb press practice( reverse lumbo pelvic rhythm) 24 kg speed swings, wt pushups

 This was great. Everything fell into place and I think I discoved the real key to my setup- lumbo pelvic rhythm- in reverse!

On my normal lumbo pelvic rhythm if I lean forward even 5 degrees my hips go back. normal is no hip hinge til 45 deg! But lower back injury changes that and mine is what it is. Once I figured that out I stopped trying to sit back to hinge on my swings and deads but lean forwards til the hinge happend.

And I think the same is true, but in reverse with my layback in the press. I've been trying to set up with my hips first as the base and then lay back on that base. BUT after seeing last weeks 215 presses and realizing I have to layback and then get my hips forward was a game changer

SO I did it today and it worked great.. Unrack the bar,then lay back from the T spine UNTIL the hips load ( the equivalent of the hinge) and THEN lock then in then press

Worked great

It was so much more precise and I didn't even realize about the reverse LPR until after the workout was over, But I did know I had to lay back first and now it should be even easier

Press

135 x 2

155 x 1

175 x 2 x 4
185 x 2 x 4

24 kg swing

5 sets of 8/8  solid

wt pushups

BW x  10

53 x 10 x 3

BW 176.4

BF 13.7

this could be the real setup I've been looking for!

215 x 1 205 x 1 x 5 press , floor pushups and laterals

 The rebound continues as well as the best sleep I've had in a long time. It has to be the switch  to Natural Calm magnesium instead of the ZMA. I've added zinc picolinate into the mix to make up for the loss from the ZMA and took that with morning vits herbs and protein drink. It also has 800 mg quercetin and have to say I felt great all morning. Very clear with great blood sugar 

Mainly it's the sleep I'm betting. Nothing more important

this went well and I'm pleased with how the first real heavy day with this new technique went. It didn't go perfectly but I clearly  see where I did the technique wrong on the misses and how easily it went when I did the technique right on the 215 and 205 at the end

On the misses I got tight with my hips forward but didn't lay back enough  with the upper back and that made all the difference. the latter is what puts me in a more decline position. the former a more incline press,which much weaker

I've been thinking this is a standing incline press but it's really a standing DECLINE I think I just had a revelation here!

Its pretty clear from this comparison of the two

But I felt strong, the bar felt light in my hands I felt mentally calm and collected, what a great press day to go with that fantastic ruck yesterday!
What a difference from that clusterfuck of last week

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 A bit slow. tried too hard to not shove it
205 x 1 outstanding
215 x Miss
215 x Miss above 
215 x 1
205 x 1 x 5 video is last set
felt so good

Floor pushups
63 x 2 very strong but kicked my ass
31 x 1 lol

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

BW 174.4
BF 14.1

Fast and loose strong ruck!

 

Man this was the best ruck I've had in ages and it came out of nowhere. But it was great. Legs were not sore, supple and strong. Everything was good. Lungs took their usually time to open but then were great. 
Air cool and decently crisp and I had a stride

48lb ruck

12 laps

1:55 min

12,658 steps

3 squat stretches ( feeling too good to stop. although I did unload the pack on the bench 3 times for 30 seconds to unload my upper back,which felt surprisingly normal)

5.7 miles

Last mile 14:40

BW 173.8

BF 14.1

60 and 68 kg One arm swings, pistol practice, double side laterals

 Have to say I was nervous for this one. Left levator scap tightened up just enough yesterday to feel it and some cervical shit I wasn't happy with. 95% better but 5% can be a lot, especially with lower backs and necks

Again, I was hoping the swings would reset things but 60 kg? or 68? Not sure what would happen but wouldn't know til I put hands on bell. Trap was tight at 16 kg and really didn't loosen til 48 kg! I realized I had to hinge back more and squat less on initial move and I couldn't even feel the trap! SO that's what I did and it worked great!

And all the huge amount of work for the trap tired it out enough so that it overwhelmed the tension and it let go!

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
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 ( starting starting with just left arm at set 5 it was transfer that was dicey)
68 kg x 5/5 x 3 sets
 all good except on second of second set ( video one) where because I was hinging more than usual I scooped a little but and lost my right lower back tightness a little and felt it. It came back
wasn't sure I should do the last set but back felt ok and I wanted to leave on a good one
I did

Pistol Practice

decided the lunges were not getting my rec fem enough and that that was important so pistols came back in. started back easy
3 x 5/5/ bottoms up two hand spot

double laterals rear delts
3 x 10/10 with 15

kept neck in extension
BW 173.8
BF 13.5 ( bath)
W 57.5

Back to normal, Presses 175/185lbs x 4 x 2 each, 24 kg swings and wt pushups

 Slept well last night but still woke up with left side levator, trap and first rib yelling at me. NO WHERE NEAR as bad as the day before but still not right. Took 500 mg tylenol and worked on it. As I moved it got better. By workout time it felt damn  near normal
After pressing it felt 95 % 

Thank you G-d. that was too close! Neck shit is real. When you neck is jacked every single freaking movement of your head or arm or arms sends serious spasms of pain throughout every part of the upper torso. Not good.

It was the first rib that was out and the ring mobility work saved me, It got it to mobilize, then adjust in, and when it did, the spasms stopped! That was not nice but at least I know how to re set it myself. It's happened before and I didn't

this
https://youtu.be/alKOanYNtd4

Along with activating the  cervical flexors and bracing the abs prior to moving helped reset the whole unit as well

Presses

65 85 105 x 2

135 x 2

155 x 1
175 x 2 x 4
185 x 2 x 4

Cues
hips unrack
set up tight and wait for tightness before pressing
elbows IN
start the press steady, not explosive

24 kg speed swings

5 x 8/8 solid, didn't bother neck at all

Wt pushups

bw x 10
53 lbs  x 10 x 2

BW 174.5
BF 14.1

200 lb press 5 sets of 1 ( Neck tweak)

 My neck went from bad to worse last night an I ended up with about two hours of bad sleep and LOTS of upper back and neck pain.
finally found a position I could relax a bit in but it was a LONG NIGHT

I thought the extension of the press would help and it did. No pain at all but I was seriously depleted and stressed from the night. And four lbs light And feeling weak

Spent the whole morning working on myself and it, and constant, pretty intense pain, was wearing on myI 

I figured out that if I activated the cervical  flexor along with an ab brace the SCM released a lot SO I did and they did!
they were tight but they were not contracting.
 1000 mg of tylenol helped to and now, at 7 pm I feel almost normal. I was worried, actually. Worst pain I've had since my back injury in 2000

Press

65 86 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 
200 x 1 x 3
       x miss x 2
       x 1 best rep of the workout
Really focused on waiting til I got tightest legs and hips possible, elbows IN and then a grinding start instead of trying to pop it. Worked well as I was under it the whole time
We'll see when it's 200 :)

BW 173.4
BF 15.9

Coolbreeze ruck

 Clean air, cool breeze but neck still tweaked and bad sleep. I thought the pack would help unload the traps, and it did but it took an hour and a half and the pain restricted my breathing for most of the time. No fun

took forever to warmup too but eventually it felt decent
Slow times of course but got the full two hours in

48 lb ruck
11 laps
5 squat stretches
12, 690 steps
5.4 miles

Glad it got done but it was  tough one

48 kg One Arm Swings 10 x 6/6 bw lunges, laterals

 Neck and traps a little jacked up from too much screen time, I was hoping the swings would "reset it".  Thought they would just wasn't sure 48kg version would
Turned out it did, thank goodness

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
48 kg x 6/6 x 10 
160 reps
16,960 lbs

bw lunges

3 x 10/10 ( getting easier)

Laterals
3 x 10
rear delts
3 x 10 both with 15 lbs

BW 175.2
BF 12.5

Strong ruck

 Solid one today. Legs felt good and air was clear. Not cool but not too hot.

48 lb ruck

6 laps

6910 steps

3.1 miles

about 8 min miles last half of ruck

BW 175.8

BF 14.9

Heavy press day again/ Back to the future

 I decided to go back to my old technique but didn't want to wait a week to try it out so I put up some singles to give it a test, even though my shoulders were pretty sore this morning from Monday's work. I thought for sure I escaped it because they felt great yesterday but when I woke this morning they were sore; a good sore, a muscle sore. but sore and tired the same

I would just go up in small bits and see how things went. And they went great

My  focus today was on unracking with the hips, getting into the bow and staying there til I felt super tight and a strong leg and glute tension before I pressed. It worked well although it's obvious shoulders and tri's were fatigued. BUT I made lifts I just missed Monday so that was a big sign

It felt like I held the static position longer than it looks on video it felt like forever. I must have been really rushing

Press

65 85 105 x 2

135 x 2

155 x 1

175 x 1

190 x 1

200 x 1

205 x 1 slow but under the weight the whole time

200 x 1

195 x 1

185 x 2 x 3 sets

24 kg swings

5 x 8/8

wt pushups

bw x 10

53 lbs x 10 x 2

BW 177.
BF 13.7

It's all easy til it's heavy lesson. again. new press technique fail

 Fuck

I thought this would work, I really did.

And just like the technique idea that inspired my quote it did work well , until it got heavy; then,

nothing.

it was a very stressful morning though, across the board and I was as unfocused as I've been of late but still thought the technique was solid and it would pull me through.

No. Freakin'. Leverage.

Press

65 85 105 x 3 nice

135 x 2 easy and fast

155 x 1 fast too

175 x 1 ok very good line but felt heavy

195 x 1 same got me worried

205 x miss!

205 x 1 to hard

210 x 1 max effort today here. what the hell?

215 x miss x 2!

205 x miss!! what the fuck?

195 x miss. ok this is a definite sign

185 x miss

Go back to old technique, unrack with hips forward, eyes on ceiling. false grip etc

185 x 1

195 x 1

205 x 1! not easy but hey, I'm freaking tired now

185 x 1

ok there's my answer : false grip layback technique. it ain't pretty but it's the best it seems for me

floor pushup

65
50

tri's fried

one arm laterals 3 x 10/10 20s

bent laterals 3 x 8 25s

BW 177.2
BF 13.
W 58.3