"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
This went ok. Actually it went very well in terms of the technique change I tried worked, and has great potential
But the workout itself was just ok I missed the double with 205 again and will back of that the next few weeks as I perfect this hip lock technique
But the really work sets went great. Just a bit flat again; this daylight savings time is taking just a wee bit off the edge I think as I would really like some more sleep even though I going to bed earlier than I was before the switch
No worries I'll adapt and probably had too great an expectation switching the starting position again and expecting no learning curve
Press
65 85 105 x 2 135 x 2 155 x 2 175 x 2 x 3 sets
this went like a charm. Hips 'up and in' really loads the hips and not the legs and make it easy to get super stiffness in the bow
then 185 for 2 sets of 2
Even 195 for 2 went very well
First rep of 205 went ok but didn't re place the bar on my chest perfectly and at this weight and work level it made the difference. Missed the second rep again
Took it over and missed the single then made the last single. I wasn't feeling sore but just tired from Monday too
All in all a very good outing
24 kg swing
5 x 8/8
wt v pushups on parallettes bw x 10 53 x 10 x 3 very strong
Really solid day today although I was a mess leading up to it. Just anxious for no good reason and had to really pull my head out of my ass pronto
I knew if I just started training I would feel much better and I was right. Action of any kind is always an antidote to anxiety
Had the plan to go 215, 220 then 225 and if I hit it, do another rep. Didn't quite work out that way but learned a valuable technique lesson about the setup
Started off rough as I felt
65 85 105 easy
135 x 2 easy
155 x 1
175 x 1
195 x 1 easy but lost my back position a bit much like I have on the last 225's and it begged the questio- why?
I thought it was falling back into confusing pushing the hips forward with letting the back bend too much at the start and at the sticking point I have no hip support. Just the lumbars and that's not enough
So I focused on pushing the hips forward and locking the lumbars and it worked great
205 - hips went down as much as forward. hence the need for a second drive
not bad but not great then 215 more solid220 REALLY good. hips have to load forward but NOT down ( telltale is knees will give a bit.Forward not downthen just 5's instead of two plates for 225. missed this but I was in the right place. Just not quite fast enough225 second attempt. much better but just couldn't maintain leg/hip tightness long enough
I know I lose something by taking such small jumps, but I also gain a better position I feel. Eventually the strength endurance to get all these will come on. It's more important to have the right technique/position down cold 205 x 4 singles ( video is of third, fourth set was much faster)All in all very pleased. Cues were "hips forward" then "get under it!"
By loading the bow but NOT letting the spine arch more than it is on the setup I "lock" the back, which is the bench and can load the hips
I know it's right when on unracking the weight feels LIGHT because it's on my hips. If I arch BACK too much it feels heavy as it's on my lumbars and not my hips
THIS IS A KEY POINT
Floor pushups 3 sets of 50
fast and solid all
One arm laterals 3 x 8/8 with 20s bent laterals 3 x 10 with 20
Really solid one today. Rib's almost 100% and knee is about the same. Energy and body felt good. Didn't really feel like I needed or wanted a back off day but that's probably the most important time to take one
One arm swings
16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 8/8 x 10
total time = 26 min about 2 min rest/sets just me and nick today
wasn't hard but wasnt easy either
Pistol practice 4 set of 5/5 the lower I went the better the knee felt. kneecap moving almost normal
This went very well. I didn't make the 205 double but the single was good and it was as much about not getting the bar in the right place for the second rep, as well as fatigue.
Rib is very good and knee is basically back to normal
Press
65 85 105 x 2
135 x 2 155 x 2 175 x 2 x 3 sets
this went well, was originally planning on just 2 sets but wasn't warm or fluid enough
185 x 2 x 3 sets
195 x 2
this went pretty well. probably the best set so for 205 x 1 and 1/2 I think the bar was too high on second rep attempt
another attempt from side and rear angles I think I was just too tired to get enough of a loaded bow
Not bad if I say so myself though. Especially on only one day's rest
Well this went WAY better than I thought it would when I started! You just never ever know when it's going to be a good day
I felt fine today, rib was much better as was knee. Body weight was good, 177 ( pretty much ideal) and plenty of mental prep time.
But I was flat. Actually, not that into it. I just didn't have much confidence I would make it and to be honest; I was getting very very tired of missing this. Then when I missed 205 in the warmups( pushed it forward) I really didn't think it was in the cards.
I took 205 over and made it decently
then moved to 215 where it moved ok but not fast or easy. again not giving me much confidence as I called for 220 instead of two plates because I really didn't think I would make it220 went really well though, one of my best attempts with it So I put on two plates pretty nonchalantly and just shut my mind down and went for it. I was actually surprised at the sticking point when I realized I could actually get it! Not perfect lockout but a better hold than last time and without a doubt my best rep with 225 or two plates.
This is the first time I made it. That was with the bar at mid chest then I followed it with 4 singles with 205 which motored!
I think the first 205 miss was because I had my elbows TOO far up , and when combined with pushing back to my face over activated triceps. either way it went forward
Having the rack position RIGHT under the collarbone is 100% the right place. Elbows under the bar but not too much in front of it ( just don't let them drop- either ) and get that second hip drive going as soon as the bar even thinks of the sticking point!
Then finish with pressing and continued hip drive
Floor pushups 50 45 40
no rib problem at all but really controlled depth. felt good to do again
Pretty beat up from yesterdays heavy swing work. Nothing serious but a little rib tightness and overall hip/back fatigue as well as left elbow from overgripping a bit trying to protect left rib
So I went out very slowly and things were fine. Actually speeded up the last hour and didn't really hit fatigue til the last lap
No squat stretches but stopped a few times to check phone and let legs just loosen up
I could swing heavy! I wasn't quite sure I would be able to. Between the rib still a bit achy at times and my right knee still not 100 % ( it was definitely posterior tib and soleus along with popliteus) I had no idea how things would go
Finally learning how to let things rest while doing rehab instead of constantly testing it helped I think as everything was fine A bit of a dull rib during the middle sets but it never got worse and it was not sharp at all
Knee behaved well and I tried hard not to alter my usual technique to avoid pressure
thank you G-d, I was a bit worried
One arm swings
16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 36 kg x 5/5 40 kg x 5/5 44 kg x 5/5 48 kg x 5/5 x 8 sets 60 kg x 5/5 x 2 sets
After spending 3.5 hours going nowhere on the freeway on tuesday with my right leg on the brake and the gas alternately the whole time my right knee said hello to me yesterday in the swings and then decided to start yelling a lot after my ruck
which by the way started with my left calf tightening up because it's been perfect for the last month on thursdays
fuck
at least my ribs feel somewhat better although not right for sure.
Guess I had a good run, but really two injuries from dumpster diving and driving? Man that does mean I'm old.
It's official
45 lb ruck
6 laps
48 min
3 miles
lots of stops to let left calf and shin loosen up. wore the topo's during the work day again but it wasn't enough I guess. Last two laps felt good, normal.
spend time on popliteus before ruck but on the right calf should have done both
both popliteus and vmo on right leg are the culprits
Rib felt much much better today. Barely felt anything at all all morning but I did start to feel some tightness warming up with even the bar. Nothing sharp at all but more than earlier. Did not get worse than goodness
The thing that bugged me most about missing two plates on Monday was not knowing why. Dumping the bar like that was so odd considering how great warmups felt.
But as soon as I unracked the empty bar today I realized exactly why I missed backwards: I had placed the bar TOO HIGH on my collarbone. Even above the collarbone! As soon as I pushed the bar back towards my face, which is correct to do, it had no support under it and just crashed.
Also, with the bar that high on my neck I lost back stiffness as I loaded the bow. I put the bar right under the clavicle and it felt great again plus I could get under the bar at the sticking point
Man, as soon as I feel I have ALL the details figured out I find another one!
Press
65 85 105 x 3
135 x 2 155 x 2 175 x 2 x 3
these felt perfect then 185
So much easier to feel the load of the bow in my hips
Fatigue setting in now but great position and leverage
finally 205 x 1
Cues:
WIDE
ELBOWS
HIPS LOAD/PAUSE
FACE/HIPS
24 kg swings 5 set of 8/8
these also felt 95% normal and did NOT feel the left ribs on the right hand swing and still nothing on the left
V parallettes pushups bw x 10 53 x 10 x 2 set No problems first pushups since the tweak
Not the 64th birthday present I wanted but the one I got. On the plus side, the 205 and 215 were probably the best I've ever done. Nice straight line and fast all the way to the lockout. Then 225 knocked me back twice and I kind got it right on the third attempt but didn't the bar high enough to grind to the finish.
Felt very confident on each attempt and did not get in my own way mentally. Plus, the bar did not feel heavy on unracking. so strange.
205 warmup
Straight to 215 easythe first missthe secondthen the third grinder
decided to try to get ANY pr out of this today so dropped down to 135 lbs and got a PR 16 reps( old pr 15) but I was BEAT. Especially in my quads! Really hard to stay standing lol. Didn't expect that! But a pr is a pr~
ring triceps extensions 3 x 12 ( didn't want to chance pushups yet, want to make sure I can swing heavy on Sat)
one arm laterals 3 x 8/8 with 20 lbs
bent laterals 3 x 10 with 20
just over a week after the rib accident and it's probably 85 % healed. Not bad for an old man
After yesterday's relatively light work todays ruck was strong as hell, continuing the best rucking streak I've ever had in these last 8 years. Crazy good
Perfect weather cool with a light breeze
Again almost no stops for rest with only one squat stretch
Very solid
Rib feeling 85% normal. Any tension seems more intercostal muscle tightness than rib bone pain or joint pain
I was more than a little worried about popping the rib again today with swing work and whether I could keep myself from going too heavy but all worked out. And I maintained common senses discipline and did not go over the 32 kg which was fine. I care much more about a two plate press on Monday than I do another session with 48 kg bell which overloads the rib too early
And it was a solid session anyway, no problem whatsover. I could feel it a little bit, but I felt it the same going into the session and it never grew worse, and now, 5 hours later it feels actually better
Surprisingly I felt the left side more when doing right arm swings. That left side is definitely working to stabilize in the asymmetrically loaded swing. And only at the apex of the swing, not on the descent or the backswing which surprised me.
But all good
One arm swings
16 kg x 5/5 x 2 20 kg x 5/5 24 kg x 5/5 28 kg x 5/5 32 kg x 5/5 x 3 sets 2100lbs x 6/6 x 11 sets 9240 lbs 14 sets 11,300 lbs work
Pistol practice 3 sets of 4/4 4/4 5/5 alternating, two arm self spot
was worried her too about intercostal activation holding on but zero problem
The worm has turned and it seems my legs have remembered, after 40 years off training, how to move easily and long again. It's pretty freaking glorious to me. I thought, for quite awhile now, that it might never happen. That my rucks would be basically a hard fought slog; walking in knee high water or occasionally mud. But lately that's changed and it seemed to coincide with lightening the ruck 5 pounds from 50 to 45 lbs
But I think it's more than that and the last 8 years of weekly rucks have finally gotten past the 25 year of pretty much NO aerobic cyclic leg work.
The thursday ruck is the tell. I would fairly regularly have decent Sunday rucks but almost never on Thursdays. I think this is the third or forth week in a row and wearing the Topo trainers all day to stretch out my calves is a game change as well as regards my tight shin issues.
Passive correctives for the win.
45 lb ruck
6 laps in 48min ( not counting another 1/2 mile to and from the park)
The rib is exponentially better than G-d. Localized now to the front section where I levered it over the edge of the bin. Monday the pain was radiating all over, including the back, which had me very worried. But much better now and the pressing motion, and air swings, did not light it up
Monday just my arm hanging by my side lit it up.
Presses went great and all techniques and new cues held up
Press
65,85 105 x 2 135 x 2 155 x 2 175 x 2 x 3 sets
185 x 2 x 3 sets
190 x 2 x 2 sets
Very very happy with this
swing checkout
14 kg x 5/5
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5 x 2
this was fine. I could feel the rib a bit but it did not get worse nor change during the swing motion
What a day this was. I was going to say clusterfuck but it turned out much better than I thought it would going in but then re turned to shit literally at the very end
The rib hurt turning over in bed last night and then when doing back over ball stretches this morning, which was not good. I stretched a lot and was feeling at most at max shoulder flexion in the stretches, but the press movement felt ok. Definitely did something to the rib tho, no pretending that.
Just realized I didn't explain that I popped a rib yesterday morning before my ruck leaning into and ON the recycling bin and the edge became a fulcrum on my rib and popped it
While it hurt like at hell at first I didn't feel it at all during the ruck was was a glorious walk. But as I wrote I felt it a bit last night and then this morning. SUCH A STUPID FREAKIN' INJURY~ and rib shit lasts and lasts usually
And all kinds of house/life chaos this morning and it was not the strongest mind set going in. But it went pretty well all things considered.
Warmups went surprisingly normal. Except for a slight pressure on the left side of the rib cartilage where it originates near the sternum it was ok. I was just looking to make sure the pressure didn't increase as things progressed. And they didn't
Press
65 85 105 x 2 135 x 1 155 x 1 175 x 1 fast! 195 x 1 solid too 205 x 1 good but a little loose but rib was no problem
215 x 1 rough but got finished
Looking at the video now I realize I accomplished what I was trying to do going in - shift my weight forward of the bar after the unracking but what I didn't realize is that I have to move my pelvis not just my total body
WITHOUT laying back ( that causes the bar to go forward). So there wasn't enough tension but it was close
200x Miss x 3 attempts
It was clear to me even during the misses that my elbows were dropping right before I pressed and I couldn't keep them up enough even know I needed to My body was guarding my ribs I'm sure. Even though elbows up didn't seem to hurt them
Then 205 x 1 x 4 singles that rocked
then floor pushups and where things went bad
set on 50 reps. absolutely ZERO feel on the rib
Then the LAST rep of the 50 and I went a bit too low and felt a little, VERY little pop and knew it wasn't good
Sure enough what was one spot was now a nice wrap around ache through that whole rib!
FUCK!
Even air swings hurt,
Just moving my left arm hut
but two hours later I could lay pain free in bed and while it still isn't right it much better than two hours ago.
This may take a while but at least the press doesn't hurt :)
Wow this was a great one. So fast and fluid and easy! Crazy easy. Cut 16 min off the total time ( I did not stop for squats at all) and was not a push, just steady state the whole time. Lungs felt great and my HR didn't go much above 120 or so at all
Did the first 3 miles in 50 min and the second in 48! Total time from door step to door step was 1:43 min
Brought me back to my runners high days when I would just look down and watch my legs move, effortlessly, on their own
Back to my normal groove and it was solid. That other technique definitely was more powerful both muscularly and energetically but too wild to be useful for the long term. But definitely more power
One arm 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 44 kg x 8/8 x 10 160 reps 15, 520 lbs
went fast for the first five sets, just 1.5 min rest between all three of us. Too fast so slowed it back down to 3 min rest. Much better
Pistol practice 3 sets of double leg down, one leg concentric followed but a full rep then switch legs 4/4 total
these felt great
Laterals/rear delts 3 x 10/10 15 lbs BW 175.6 BF 13.2 W 57.9
Man this went perfectly. Basically did not screw up any position or technique of any rep. Some were more perfect than others but I did not make any fundamental mistakes and all the cues worked as planned
warmup went well
65 85 105 x 2 135 x 2 155 x 2 175 x 2
then 185 x 2 x 2
then two sets at 190
two at 195 probably the best reps of all the sets
then a solid single at 205
the cues: wide stance set up elbows up on unracking
hips forward- load the bow press to face hip drive immediately after
This went well, at the end. Started great, got a little rough, got it figured it out then smooth sailing.
All the cues and corrections from last week worked great; I just ended up pushing the bar back a little TOO far to the face and had to make a correction. But I've never done 4 singles with 215 before, although it took me seven sets to do it.
Warmups and first 205 went great
then onto 215 and made it but a bit rough
I thought that if I pushed the bar back to my face the second hip drive would automatically happen and it didn't. After this sets I missed the next one then made the third
this was the second miss. At the time I had no idea what I did wrong, but now, looking at the video I can see that instead of loading my hips forwards I arched back, the bar dropped and I ended up pushing fwd
then made the next two. I lost one forward and two going too far back On my first make at 215 I notice I shifted my weight back on the unracking and then had to reclaim the middle position, I think this threw me back enough to put the bar a tad out front
On the third set I unracked it straight up which is important it seems
The elbows up on the unrack worked
Then shifting hips forward worked
Pushing to face works if after launch ( which as FLYING, even the misses) I re drive the hips instead of trying to keep using my arms
then 4 single with 205 which flew
Very happy with this. Next week 220 for three singles then 225 with two plates for my Birthday challenge workout
floor pushups
3 x 50
this was tough but do able. just going to keep this set workload until ( if) it ever gets too easy
This went great today other than having some left lat/ right bicep tendon aches from yesterdays wild swing form. Luckily they stretched right out but I knew I had my answer as to whether or not to keep the technique.
But the ruck went well from the start and legs felt good and lungs were pretty open right from the start as well. Nice
Cool crisp and overcast too which is perfect
NO squat stretches the entire ruck too which seems to be a trend; which seems ok because I am finally, after almost eight years of walking with weight now, I'm starting to get that rhythm that I used to get with running and there's really no need to stop and stretch out.
45 lb ruck 12 lap 13,291 steps top speed 4.9 mph 1:48 min for the 12 laps last lap :7:37 min
The Punisher workout punished me today. Or, I should say I did it to myself. This workload has been getting better each time the last few months but today, with the experimental change in technique it really kicked my ass
I even skipped a rep. First time ever. But there was no point. it was rep 10 on the second arm on the 8th set and I was cooked.
I used the same technique I used Wednesday, basically leading with the bell and staying completely on mid foot at the top( not sitting back on the heel). the upshot was a MUCH faster swing rep and way more speed on descent and less time to " enjoy the float" even though bell height was better
But I could really feel it getting tough at 5 sets in ( this video ) and then the bear jumped on my back for the last sets
For set 9 I went back to usual technique and got the feedback the reps with smoother, which I believe, but I think the power was less
One set ten I used hybrid style: right arm new technique, left side old technique and it felt "interesting"
Here's todays set:
and here's last months set
Haha, the thumbnail caught it at the exact same spot.
I looked at rep 7 on the left hand and today's rep was MUCH higher than last month but I think the old position is probably safer although sets of 20 is it's own thing
One arm swings
10 sets of 10/10 40 kg 200 reps
17,600 lbs
Pistol practice concentric only alternating legs 3 sets of 4/4
Wore the topos negative heel trainer all morning and it worked again. A nice passive stretch on my calves and zero shin or calf problems during the ruck. Which really helped me walk quicker
Definitely reaching a new level of aerobic fitness this last 6 weeks or so and it's about time. Legs feel loose and strong right from the gate lately
Took me long enough to come back from 25 years off lol
This went well although my left arm was a little jacked up from the clubbells I'm afraid. Started in my wrist, the woke up with a seriously tight left forearm flexor digitorum and it worked it's way up to my bicep tendon
Of course the two plus hours of knife sharpening I did yesterday probably didn't help but I probably will go back to pushups or try another tricep exercise next week. If I do pushups I will keep it after no more than 50 rep sets and focus more on ROM and control. Well see
Defintely sore though and it took some time to warmup
But when I did after 185 it went great and I realized I have to left my elbows up as I unrack the weight, not after. Another big one. It has to go first then load the bow. Then everything fell into place
Press
65 85 105 x 3 135 x 2 155 x 2 175 x 2 x 3 185 x 2 x 2 190 x 2 x 2 195 x 2 x1 ( PR double)
This makes the setup even easier and with less moving parts.
24 kg speed swings
5 x 8/8
Used the same 'follow the bell on descent' that I did on Saturday and man it worked great. Definitely activated my natural lumbar pelvic rhythm and bell speed was excellent
Wt pushups on v angle parallettes BW x 10 53 lb x 10 x 3
What a freaking day! Talk about up and down and all over the place. But the best thing is is that it ended up on THE up note I needed and filled in just another piece of the press puzzle.
Here's how it went:
warmups went great, really focused on setting and loading the bow, spotting the X, pressing back to my face and driving the hips pretty much immediately after. All went well even through 205 , which was steady but not flying
then 215 miss ! Ack~!
fuck! was really trying to get it back to face but elbows flaired and bar stalled.
Then I got pissed and made it, not sure exactly what I changed. But it moved well
Then up to 220 for another miss, then another, then another! all the same way.flying off chest but elbows flairing and not sure why
gave up and went back to 205 which I nailed two sets of and then had a revelation: I WASN'T KEEPING MY ELBOWS IN AND UP. So I changed it and this happenedThis went so well and I didn't want to wait another week to test it so I put 220 on bar again,This is after 10 sets at 205 or heavier! and IT WORKED!!
Not a great lockout but after 10 sets of 90% plus I knew I was onto something
Freakin' hell I'm happy! Back to 205 for 2 more sets done perfectly
SO: 135 x 2 155 x 1 175 x 1 195 x 1 205 x 1 215 x Miss 215 x 1 220 x Miss x 3 205 x 1 x 2 220 x 1 205 x 1
10 attempts at 205 and above
So setting the bow is right, and spotting X is right and driving press to face is right but I have to have the elbows in and I don't even have to think about pressing to face, it's almost automatic given the angle of my forearms and the bar placement on my collarbone
Decided to give rep pushups a break and added in clubbell arm casts, this felt right immediately
Weighted pushups will stay on Wednesday. The high reps were getting to me after all this time and didn't feel like much of a transfer, and I don't really need more pec and upper body size
Hope my wrists hold up. I think just staying with double arms, and only arm cast should help
15's x 5/5 20s x 8/8 25 x 8/8
One arm laterals 3 x 8/8 with 20 Bent lateral 3 x 8 with 20
Man, this was a good one! Legs felt strong and loose from the start and didn't quit the rest of the way. Took NO squat stretches and just a few quit rest stops and the rest of the way held a solid fast pace. Tracy was with and she always makes me go faster which, in this case, worked out.
Really solid workout. As usual I think it's going to be easier than it is and, for a moment, contemplate upping the reps, but as soon as I start I realize ; " this is going to be plenty' ,lol
And it is. Always is.
The deal is that is just heavy enough, and, just light enough, to really drive the power outage up, which makes the bell feel much heavier effect on the total body system.
Another thing I played with was staying specifically on the mid foot even at the lockout , which gives me a more 'hollow" body position, as opposed to a weight on the heels, standing plank lockout. It's not as pretty at the top but man the bell speed is way faster! I've done this before and it was the same then.
As I sit back on my heels at the top and lock down the bell always slows down, which can be good with the heavier bells but for power really concentrating on letting that bell fly is key. the speed on the video is faster than usual and bell height is better too
This is from last month and a good example. I stay more 'tall' and really get back more on the heels. Certainly a good swing but I think today's form was definitely more powerful, and , I should say , much more natural for me
I wore these shoes all day today for work before the ruck and for the second week in a row my calves were stretched enough so that I had zero shin issues the entire ruck
So I could push the entire ruck instead of having to stop and stretch every lap after the third. this is great . even though it doesn't look like it from the picture these have a slightly negative heel so the calves are really being stretched instead of elevated ( like they are in my goruck macv1s and my lifting shoes)
This went great. A bit sore in the shoulders and upper back ( go figure) but that warmed up pretty quickly if not fully. I think the soreness now is from the volume of pushups and not the presses. Might have to change that but we'll see
Normal warmup to 135 135 x 2 155 x 2 175 x 2 x 5 sets
then 185 lb x 2 x 2 sets then 190 x 2 x 3 sets
All things considered this is huge. When I think of how long it took me to get to a 190lb single just once and now it's my light day for sets and reps! Awesome. I'm actually impressed myself , lol
I'm surprised I missed the 225 ( three times no less) after feeling so solid with 205 and 215 but it also revealed the real key component in these max effort lifts, as well as what I've been doing wrong all this time when I miss
The setup was good but from the video I can see I wasn't as locked in as I thought I was, there was still some movement wobblies right before the start. But mainly I didn't get the second hip drive after the initial launch and that's why it stalled.
I had good but not not great Bow, and a solid push back to my face but then I failed to re get my hips under the bar and this was the result. Good less. Plus I need to really work on maxing out the bow tension from my hips, not just the body shape- i.e just pushing my hips forward a bit isn't enough I have to really create some stretch tension in the bow
warmups felt great,
135 x 2 155 x 1 fast! 175 x 1 perfect line 195 x 1 best speed ever 205 x 1
215 x 1 - decent but I can see I didn't set the bow tight enough and while I get the second hip drive it wasn't strong enough and that's why the bar ended up too vertical ( almost forward) instead of sliding into easy lockout
then the three misses at 225. Im pretty shocked I missed as the bar felt solid and not heavy in the rack position too and I was confident, not scared. Just goes to show how delicate that line is. Just a little bit off and it's a no-go. Can't shoulder muscle 225 :)
then 205 for 4 singles. this is the last one. really solid double hip drive
Floor pushups
2 sets of 61
1 set of 50 ( barely!)
these were strong and using the scaps in the bottom to shock absorb makes a huge difference but all the heavy attempt wore me out a bit
This went super well today. Definitely extra focused but not so scared of it finally. This lets me concentrate on developing more force into the ground and not worrying about losing my grip when I up the power a bit Therefore, better height on the bell. Felt strong, square and balanced and the new shoes worked great. Perhaps even more stable than the green ones which I used for almost 8 years now every week. First time going super heavy in the new ones. Definitely a success
The first sets with the 60 were rough though, just getting warm as it's still upper 40's in the garage and I was stiff but good going by 4th sets
68 kg went even better than expected. It must be the bell is extra high compared to the 60 as the first hile pass always feels even stronger than the 60
Doesn't look like it from this photo but I'll measure it later. Main thing; it was solid
60 kg One arm swings 7 x 5/5 68 kg One arm swing 3 x 5/5
Pistol practice bottoms ups
decided to go back to this method after my form starting deteriorating on the repetition method. This actually felt great
This last technique, this last piece of the puzzle, the frame that holds it all together, came to me after Mondays session and today's workout bore it out.
After I start the press by pressing to my face and then driving my hips forward I have to KEEP DRIVING THE HIPS FORWARD as I finish pressing to lockout.
This keeps my hips under the bar the entire rest of the time as well as providing much needed momentum to keep the bar moving as well. It's like I am really getting my lower body into it the entire press, not just helping to get it started and then holding static.
I think that's it. I don't think I don't know what to do in any other part of the press now
It worked so well today. The only hard part was remembering to keep my eye on the X on the SECOND rep after I started the press. I had two reps that went just slightly forward and that's what happened. But only on my second reps
Couldn't be happier with this or feel more confident. Now hopefully the search for the correct technique is over and I can concentrate on making it automatic and perfect every time
All the pieces of the puzzle fit together today, even though I went in feeling way off and still not sure of the hip/ press sequence. But we got it sorted out quickly and the rest of the workout was golden.
I always say I've almost never had a great day on a day I felt great going in and today was no exception. Particularly unmotivated today and pretty much down right apathetic about the whole thing. Not having much confidence that I would ever really figure this thing out didn't help either but as I also always say, just suit up, show up and do your best and occasionally you'll have a great one
Today was that day.
I was confident about the unracking, setting the box and spotting the X but then wasn't sure what the next piece was; do I push to the face and then drive the hips, try to do both simultaneously or drive the hips first then press to face? I knew press to face was a key but where to put it.
I first tried simultaneously driving hips and face push with 205 and it stalled
So that wasn't right. Next up was push to face then drive the hips and this 210 told me that was 100% spot onMan that was butter! Easily the best 210 press I've ever done and one of THE best presses over 200 I've ever done.Push to face and then drive hips under is it.
I also HAVE to keep my eye on the X and I think I lost sight of it on this 215 although no complaints, it moved great
I had plenty of confidence and some aggression built up for this 220 and it motored too! Man I am happy! Felt no need to go 225 as I wanted to leave on this high note
Next up 205 for 3 sets of 1 and they were solid too. Last set I re-focused on spotting the X and it was the best rep. That's a key
Cues: Spot the X on the unracking
Load the bow and re spot the X,PAUSE
Press to face then drive hips
Felt SO good and so NOT hard when I am under the bar
Floor pushups
3 sets of 60!
not a PR but can't remember last time I got three sets of 60 or more!
I did remember to "catch" the bottom of the pushup position with my rhomboids and take the pressure off my pecs and delts. I think I've been overfocused on loading the tri's and not using successive induction in the eccentric rep
Everything was JUST right, the weather, my body parts, the new ruck weight and the pace. Just fell into place so well
So well in fact I did not stop for ANY squat stretches the entire two hours, which, if it's not the first time it's the second. Legs and lungs just felt great and I found that runners high glide in my step and in my head. Just awesome
The 5 lbs less in the pack seems to make a great difference, plus I've been getting back in to cardio shape lately and this just confirms it
45 lb ruck
12 laps
6 miles
1:50 min! - for the 12 laps 2 hours for the walk in and back to the park
Ah these worked great. Certain brands fit me like a glove right out of the box and this is one of them. Feel just like the old version but a bit stiffer, more stable and with a bigger toe box. But just as light( a few grams more) and with the same heel height, which seems to be my idea. Plus the look cool.
Haven't had white lifting shoes since years ago with my white adidas and they still are cool. They pop lol,
The swings went well, all hip and rec fem issues cleared up from earlier in the week and I felt good and weighed good but didn't feel quite as strong as I hoped and the bell height, while ok was a bit off from the video
But good solid safe work got done. And the power and lungs were solid
Pistols went well too and I didn't kick my right hip out like I did last week which is what I think flared up the TFL and Rec fem Right shoes too
pistols 3 x 5/5 slow and working on depth
laterals
3 x 10/10 with 15s
these felt strong today
BW 176.7 BF 13.5 (b)
don't know what I was light after a rest day but that's probably my ideal weight right now
Will see if the rain allows a ruck tomorrow. Won't hurt me to have a day off either. Better but still a bit banged up muscle soreness wise and that's unusual
Man this went well. Probably the best Thursday ruck in years. Plus ZERO calf tightness. Decided to wear my zero heel ultra shoes hoping it would provide a passive stretch to my calves and it did. It seemed the standing was what was tightening my calves before the ruck especially standing in my boots with a slight heel
This worked great and I love the shoes too. Big toe box and super light
Plus I lowered the pack weight to 45 lbs, 5 lbs less felt like 10
Really, really, really great day. Everything clicked and all the pieces fit together. Even, and maybe especially the timing. have to say these are the best presses I've done because the technique was correct and I realized how to do it.
I was 3/4 there on Monday but didn't implement the second hip drive that I needed after setting the bow. This is why it felt like I was really starting with zero reflex or rebound.
Just like I couldn't deadlift for beans without some kind of pre start movement I need some way to create a stretch reflex or it's too much work at the start which leaves little for the lockout
So after I set the bow and start to drive to the face I have to, AT THE SAME TIME, drive my hips forward again and that's the impetus for the start. I also have to make sure I keep my eyes on the X.
If I lose that ( and it seems to be easy to) the bar ends up forward
But today it all felt good and fast
175 x 2 x 5 sets
185 x 2 x 5 sets
the 24 kg speed swings
5 x 8/8
wt pushups ( slight V on parallettes) 53 lb x 3 x 10
BW 177.8 ! BF 14.3
feel good at this weight actually. Also ditched the Reebok shoe, Heel is just too high and it jacked up my right TFL and Rec fem abit after mondays workouts
all good NEW Inov8 fastlift 360s will be here Friday!
Was not great but was not horrible,either. The technique worked well but still needs refinement at these 90% + weights. As usual as I focused on one thing I forgot another but the good thing that even though the reps were mostly ugly, I made them and was under the bar enough to grind. Three weeks ago they would have been outright misses.
The idea was to load the bow and not move the bar back or forward or up or down after I unracked it. I accomplished that but not sure it gives me optimal start speed. BUT the hip forward position IS correct and driving to the face is also correct.
But I think I need to re drive through the hips after I strart pressing; today I left the hips static and not sure that's best
I also forgot to drive to the five in the 210 and the first 205. I also missed two reps behind me. Re thinking the Reeboks too. I might get a better bow but not sure it's stable enough for the grind.
205 warmup
Definitely did not push back to my face enoughBetter but still not enough towards face and no second hip driveDecent drive in all aspects, starting hip position, drive back to face but this is where the extra heel height I think lent to instability in my back but I was under the bar well enough to finish it
217 lb press attempt
another solid attempt but my low back gave a bit here too. will go back to the Inov8s wednesday
this was probably the best rep of the day. the fourth I think. I missed two out of five pushing back too much now that I remember
definitely going back to lower heel
Floor pushups
2 sets of 60
just beat up
shoulders were sore coming in. the swings took a lot out of me an I'll be going back to lower heel here too. the ruck pushed me a bit and the insanity of the world has me hypervigilant and angry so definitely not recovered as well as I should be
Really good one. Slept well, body wasn't too tight or stiff from yesterday and legs felt decent from the start then slipped into strong the last hour
I do admit it was a little tedious today but that's the deal, two hours is two hours but it was great not to have tight quads or glutes or calves or shins
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
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
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
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
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.
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
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
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
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
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