215 x 1 220 x miss x 2, wt pushups, laterals, rear delts

 Well way more tired than expected. The techniques worked well but there was not a  lot of go. Not so much energy but CNS tired. The heavy swings and ruck took too much out of me it seems

I took two big naps yesterday then went to bed at 7:30 and still felt flat today.

195 x 1
205 x 1 slow

215 x 1 best rep of the day!

220 x miss-badly then this almost locked out 220

then a down set miss at 210!

the 5 sets of 1 with 205. lots of slow grinds

Ugh

ready to try switching heavy day to Wednesday. The problem is no time for hot bath before and that really helps. Have to figure something else out but trying to go this heavy  week in and week out after two seriously hard and heavy  days is no longer working. having Tuesday off should help a ton, at least rest my CNS

Also, have to make  sure to make mondays very light, like 175  x 5 x 1 and 185 x 5 x 1 and only 5's on the weighted pushups so I'm not sore or tired at all going into Wednesdays

Wt pushups on pbar
3 x 10  with 53

sides and rears

3 x 8/8 15s

BW 175.2
BF 14.8
W 56.6

5 Mile ruck and the Swing/Ruck cycle

 SO nice and chilly this morning when I started so it made it quick going. Everything felt fine from yesterdays monster bells and for that I'm very  grateful

A bit dehydrated but it didn't bother me on the ruck

45 lb

10 laps

1:41 

5 miles

Not sore anywhere but just overall tired. Not a lot of gas in the tank so the ten laps was right

The Cycle: Swing/Ruck

60 kg 10 sets  10 laps

40 kg  20 sets  11 laps

44 kg  16 sets   12 laps

48 kg 12 sets    12 laps

BW  175.2

BF  15.9 !!

W 56.1

60 and 68 kg one arm swings, 60 kg belt squats, pullaparts

 This was hard but good. Grip was solid, techniques were on ( focus on toe grip AND holding knee lockout at standing plank is TOUGH but crucial) and trying to maximize power on each and every rep and set is also tough. But is also the point.

Bell height seems ok but nothing better than last time

But nothing ripped off and I'm not hurt so that's what matters most

60 kg 7 x 5/5
68 kg 3 x 5/5 ( the last set was very tough)

60 kg belt squat
40 kg x 8
60 kg x 2 x 8

Pullaparts 3 x 30 angled

BW 175.8
BF 13.5 bath

Thursday Two Mile ruck

Got an early cancellation so I had 45 min at 9 am, prime time! before it got hot and the air was still cool and clean

45 lb ruck

2 miles

38 min

BW 176.0

BF 13.9

195 x 5 x 1, 200 x 6 x 1, 24 kg swings, floor pushups

  The toe gripping technique worked perfectly! Connected the grip tension with foot tension and their was NO balance issues at all. Really gave me a base to work from.  Just a few forward finishing reps from not keeping the elbows up enough  after unracking it. 

As soon as I fixed that the bar path was spot on.

Very excited. Not sure there's any more leaks in the technique. Hope not

195 x 1 x 5 sets

then 200 x 1 x 6 sets

24 kg swings 5 x 8/8

floor pushups

2 x 50

BW 176.0
BF 14.2

Sunday Ruck

 Very good. 1:58 min for 12 laps at a solid 3.4 MPH pace. nothing hurt very steady pace with less dog talking stops

45 lbs

12 laps

1:58 

3.4 MPH

BW 174.8
BF 14.3

220 x 1 x 2, 215 downset, 4x1 205 downsets wt pushups, laterals

 This went really well again. Not happy with the lockout particularly but it motored well AND I did a 215 down set after two sets with 220

I also moved my index finger OUT 1/2 in and that was a mistake and could have made the lockouts worse. When I moved it in for the 205's the lockouts were way better and tighter( lighter weights not withstanding)

Pretty much stayed on mid foot after unracking and it helped but I just realized I am NOT gripping with my toes and I think that will help root my feet and create a more solid base than now.

I will try that Wednesday

The different muscles that are worked with this grip still have a lot of catching up to do and the fact that my lifts are heavier AND more consistent than they've been in months tells me a ton

195 x 1
205 x 1
215 x 1
220 x 1 x 2
215 x 1
205 x X out in front!
205 x 1 x 4 easy

wt parallete pushups 3 x 10 53 lbs

laterals/rear delts 3 x 8,9,10 with  20 lbs

BW 175.0
BF 14.5

48 kg One Arm swings 12 x 5/5, 48 kg belt squats 3 x 8, pullaparts

 This went great. Perhaps the best height I've achieved swinging the 48 kg bell. As usual I couldn't tell by feel so I took video at set 3 and set 7.

Set  3 was a bit lower than I wanted so I focused on maintaining my leg drive into the ground and locking in at the top ( as well as letting myself warm up. a bit cool in the garage today) and set 7 seemed better

Then, to hold on for the next 5 sets

set 3

then set 7

Grip was solid AFTER I remember to get a deep palm grip after the first two sets the left hand grip felt weak

48 kg belt squats 3 sets of 8 32 kg x 8 warmup

these felt great. opened up my stance a bit and depth seemed better than last week. No knee or groin issues today

pullaparts 3 x 30

BW 174.8
BF 13.7
W 57.4

Thursday ruck

 

Two miles this day with the 45 lb ruck

Felt great, nice and cool out and all bodyparts were cooperating

45 lb ruck

2 miles

40 min

20/mile pace

after being so sore all week I wanted to take things easy. this was perfect

185 x 5 x 1, 190 x 5 x 1, 20 kg swings 5 x 8/8, Band tri extensions

 Man I got sore yesterday and was still sore today! Crazy what such a little change in technique and groove will do. Traps, NECK, upper back and biceps tendon a bit too. that was from rowing/sliding the bar into the start position and I won't do that again

I knew it wasn't good when I was doing it but it was too late already

A bunch of teres major work cleared it up for the most part but I've been tight all over. So it took me just a bit to warm up and I decided to go lighter. definitely the right decision

Press
45 65 85 105 x 2
135 x 2
155 x 1
175 x 1
185 x 1 x 5 sets

then 190 x 1 x 5 sets even better as I warmed up and got less sore

 then just 20  kg for swings
5 x 8/8

purple band tri ext
25

17

15

was not in the mood for pushups!

BW 174.8
BF 14.8
W 56.6!!  ack!

220 x 1 x 2 sets!! ( ties pr),20th and 21st time, weighted pushups , laterals rear delts

 This went freakin' great! Not perfect as I let myself shift back a bit on 215 and 220 but I made them all with decent lockouts.All I need to do now is make sure to stay on midfoot at the start of the press. It was good up to 205 but the extra weight had me shifting just a bit 

But the second 220 rep was better than the first! I will repeat this again next Monday to solidify then go to 225 again the week after

This was the 20th  and 21st time I've pressed 100 kg. Not bad at all if I say so myself.

Press
135 x 1
175 x 1
195 x 1
205 x 1
215 x 1
220 x 1
220 x 1
205 x 1 x 3

weighted parallette pushups
3 x 10 53

laterals/side raises 3 x 8/8 20 lbs

BW 175.8 !!
BF 14.1

11 lap ruck

 Strong day for who knows what reason. But it was good and I'll take it.Quads were definitely feeling worked, mainly from the 2 sets of belt squats with the 44 but, really, just two sets? They must have gotten really weak.

Won't let that happen again. I think it also helps my  rucking something I remember happening the last time I did these. So, why did I stop? lol 

It's always that

I was on good pace, phone shows 3.2-3.5 mph ave and it was about right. But too many dog stops to have a great time overall

Ended up with  11 laps in 1:55 min 2:05 total time on feet

45 lb ruck

11 laps

1:55

BW 175.4
BF 14.3

44 kg One Arm swings 16 x 5/5, 44 kg belt squat, pullaparts

 This went well but I was nervous a bit. Really trying to maximize bell height and power is a whole 'nother ball game than just holding on for the ride. When I was swinging lower ( not on purpose, not strong enough) even though I was pushing maximally it just wasn't producing the same force as now and it's just way more damn work and takes way more out of me per rep per set.

Plus, the extra speed, power, ROM and effort allows for more things to get tweaked. so I have to pay total attention to each part of each rep and each set. 

But it was good and bell height was most probably the best yet.

then onto belt squats
32 kg x 8

44 kg x 8 x 2 this was harder than it should have been. but it's exactly what I need

Pullaparts 

3 x 30 multi angle

BW 174.8
BF 13.5 with bath
W 57.6 too low

Fast walk

 

Decided to de load the legs and do some speed work today and it went great. It was harder than it's been, mainly  anterior tibs locking up but legs lungs and gait were solid

3 mile fast walk

6 laps

45 min

15 min miles

a  few stops to let AT unlock but all was good

BW 175.6
BF 14.2  definitely not drinking as much now that it's cooler

195 x 5 x 1 200 x 5 x 1 WRAPPED THUMBS, 24 kg swings,floor pushups

 Decided to try to fix the lockout and the groove by wrapping my thumbs instead of using a false grip and it could not have gone better.

Timing still will improve but where I normally hit the sticking point and push  forward I could still keep pushing back

Makes sense, wrapping the thumbs improves shoulder flexion and false grip improves triceps extension and what's missing from the lockout is flexion

We'll see, of course, how it fares at 220 and above

As well as how my shoulders and elbows do

But today it was so easy  to lock in and just push

Same Cues
bar high

elbows up

lock and freeze

layback and push

didn't think for a second of the X or a head drive or keeping my head back. Much more natural

24 kg swings

5 x 5/5

floor pushups

1 x 50
1 x 40

BW 174.5

BF 14.7

215, 225 miss, 217.5 miss, 205 x 5 x 1, wt pushups, laterals rear delt

 Actually a very strong day  and with the exception of two misses at 225 and 217.5 all else was excellent

One of the best 215's I've done and was surprised when I missed 225. Twice. ack

Second attempt I dropped my elbows prior to launch and the bar launched forward lol!

217 was all over. One I fell back and another went forward

But then 5 sets with 205 were excellent! Go figure? But overall very pleased.

On the 225 I just didn't stay back at the sticking point but mainly need more starting strength. But can't sacrifice tightness for it!

Gonna take 220 next week and get the official 20th one. Go back to 215 220 and then a 225 attempt

I'll get it

then weights bar pushups
BW x 10
53 x 10 x 3

slightly strained left pec here? weird. must have been all those max isometric pushes

it's fine but irritating

 laterals rear delts 3 x 10/10 w/15s

BW 175.4!
BF 13.6

10 lap Ruck

This was way stronger than I expected  and I considered doing all 12 laps instead of the 10 that was planned as part of this new cycle- heavy volume swing day  followed by lowest volume ruck day,

Next week is  16 sets with  44 kg bell and 11 laps in the ruck

Then 12 laps with the 48 and 12 laps (  highest volume) in the ruck

So I stayed with the program and was glad I did. By the  tenth lap I was getting tired. Legs and lungs were ok but gas tank was low

Cool overcast morning, so nice. Air so fresh

Body feel( feels ) relatively  balance ( don't jinx yourself!)

45 lb ruck

10 laps

1:40 min or so 9.5 mph

BW 173.8
BF 14.2

Punisher Workout 40 kg One Arm Swings 20 x 5/5, 40 kg belt squats, pullapart

 

This went really  well. And, really fast. Just Nick and I and it turned into on the minute training, basically. It wasn't warm out at 7 am but I was sweating. and breathing heavy. But the bell height and speed was much better than I thought it was

Really happy with this performance

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
40 kg x 5/5 x 20  

Really did not lose any power or speed even on the last set, even with those short  rests!
I might  actually be getting in shap

Belt  squats
32 x 8
40 x 8 x  2

these felt much better. I let myself lean more than last time and depth was better. This is the move for  now. Need to get the legs stronger in absolute sense

pullaparts  3 x 30

BW 174.8
BF 14.2

Fast Strong Ruck

 

Decided to  ruck instead of fast walk and it was a good idea. Perhaps the fastest 3 mile Thursday ruck ever. At least in recent memory

Got started an hour earlier than usual ( 11 am) and it started off cool but got warm pretty quickly. No  matter, I felt good from the start and it just kept going. Even with a few stop and shake it out stops I still hit the six laps in a clean 54 min. 

Nine minute laps and 18 min miles!

Much faster than my usual 10 min/mile pace with the ruck!

I had to keep checking the watch  to see if I was keeping the pace and I was. Strongly  too. Just one of those flow moments where the legs were loose and strong, lungs were fine and pace was easy  to keep!

45 lb ruck

6 laps

3 miles

54 min

BW 175.0
BF 13.8

195 x 1 x 5 200 x 1x 5 24 kg swings, floor pushups

 Started off slow and then figured it out. I  started off unracking from the front of the cage thinking part of mondays problem was setting up with the X in front as I tried to lockout and that pulled me forward

I did warmups like that and didn't like it

went up to 175 and it was still slightly forward like monday so I stayed there and did three sets

then 195 x 1 x 5 sets and the first two were ok but not fast at top and looking at the video I saw that I wasn't pushing the bar forward as much as shifting my weight to midfoot which moved my chest and the bar forward!

As soon as just 'stayed back' after the start I was back to being under the weight 

195 x 1

 then I realized the last cue should be 

"layback STAYBACK" and it worked great

SO

bar high

elbows up

lock and freeze

layback stay back

24 kg swings 5 x 8/8

floor pushups
1 x 55
1 x 50

BW 175.8!!!
BF 13.6

Sunday ruck

 This was strong if not fast. Actually it was pretty fast but I took a break every half hour and lost 5 min as well talking to dogs lol

All in all a good ruck considering I haven't gone 12 laps in almost a month and I missed last weeks ruck entirely

But  it wasn't easy. Hot and humid as well

45 lb ruck

12 laps

2:05 

2:15 door to door

Pace was mostly 3.2-3.4 mph

13,260 steps

BW 174.6
BF 14.1

215 x 1 225 miss, band pushups, laterals

 This should have been a great one. Slept well, weighed 175.4, easy work day but this time the heavy swings and the extra heavy ruck got me too tight.Got  a little SI tweak too, later on Sunday getting up from a chair and while it resolved quickly it told me my  hips werent perfect

Yet warmups went well and my focus was good, although not having Glenn there did mix things up a bit. But it didn't explain the mess that was today.

Looking at the vids I don't see any glaring errors at all, I think I was just CNS tired and too tight to get enough hip/back extension to push the bar back instead of forward

I actually missed all kinds of weights today, all forward, even a 185 down set so I know something was way off

 Press

195 x 1 ( looking now the lockout is forward)

then 205 was better but loose

then a MISS AT 215! forward again

then came back to make it but had a hell of a time keeping my head back

then a decent miss at 225. this is where the fatigue came in. I was in a decent enough position should have made this

then I missed a down set with  220 ( all over the place)
then missed the next set with 205!!!!
then made this 205

then missed the next one! ack

then down to 185 and made it then missed the next.

AN off day to be sure. crazy but I didn't FEEL tight or weak

pbar pushps
bw x 10
orange miniband x 10
red mini x 10
black min x  10

side laterals 3 x 10
rear laterals 3 x 10 15s

BW 175.4!
BF 13.7

should have been a better day

60 and 68 kg One Arm Swings , pistol practice, pullaparts

 Was pretty nervous going in to this but then again, I usually am. Turned out well, all sets done, strongly and probably the best bell height and speed yet with these bells. And no grip problems at all

Got started a little slow though as I didn't take up enough slack on the first set with the 60 and it felt heavier than it should have. Got it together on the next two sets and the last four were solid

68, as usual felt strong even on the first set

One arm swing

16 kg x 5/5 x 2

20 kg  4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
48 kg x 3/3

60 kg x 5/5 x 7

68 x 5/5 x 3

pistol practice

left leg only 5, 6,7,8

Need to go back to a heavier loaded squat of some sort. Legs need more absolute strength for the swing!
start back with belt squats

pullaparts 3 x 30

BW 174
BF 12.7 (bath)
W 58.2

Thursday Ruck

 Since it was a week since I had a ruck on my back I figured I'd better use it on thursday or come Sunday there'd be hell to pay  for two hours

And, since I had the 60 and 68 kg bells on Saturday I took it easy and only did 2 miles ( 4 laps) It was hot again so it was a decent workouts

Ruck felt fine and all systems were go

45 lb ruck

2 miles

4 laps

38 min

BW 174.4
BF 14.1

195 x 5 x 1, 200 x 5 x 1, 24 kg swings, floor pushups

 Another very s solid one. Weights felt  light, positions felt solid and correct and the bar moved just how I wanted it to

Now just to get a ton of these clean reps in the tank and get this to autopilot

195 x 5 x 1

then 200 for the same 5 sets of 1. if anything these were better as I was warmed up

Same cues
1) bar high

2 ) elbows up

3) unrack and freeze

4) layback

5) head back

smoothing out the layback/head back move from two separate to one continuous movement

Did not have one bad rep all day

24 kg swings  5 x 8/8

Floor pushups

2 sets of 54 relatively easy

BW 176 !!!
BF 13.8

205, 215, 225( 9th time) , wt pushups, side and rear delts

 This went great! warmups felt excellent and I felt thick and strong. Was a solid 175.4 this morning. I told myself if I hit 215 strong I would just go to 225 and that's what happened.

The technique and cues worked pretty much perfectly. Until the heaviest of weight and then they still worked great, I just didn't execute them perfect. But I will.

Press
135 x 1
155 x 1
175 x 1
195 x 1 
205 x 1

then to one of my  best 215's

then right to 225. at first I didn't think it was high enough to count  but when I saw the video I decided it was high enough to count! Looked back at the other eight times I've done this and they're about the same. Still needs to get better but I'm happy

took it over trying to get a better rep but flat out missed it. grinding on that puppy for so long toasted me a bit
Just caught the bar a little soft after the launch and that slowed it down enough to make it that hard but the line was correct

The cues worked great
1) bar high
2) elbows up
3) unrack and FREEZE
4) layback
5) head back

then 205 x 1 x 6 singles

wt pushups on paralletes
3 x 10 with 53

side and rear laterals
3 x 10/10 15s

BW 175.4
BF 13.5

Sunday fast walk

 

Finally some rain! Too lazy to dry  my ruck afterwards so I decided to just fast walk it. went great! Never have done the six miles without the ruck. held speed pretty well

12 laps fast walk

1:40 min

6 miles

last lap 6:50 ( sub 14 min mile)

mostly 16 + min miles , no rests

BW 174.6
BF 14.0

48 kg One Arm Swings 12 x 5/5, Pistol practice, pullaparts

 This went very well. Strong and fast and the best height I think I've ever swung this bell to.

A bit of a technique change too. Focused on waiting longer to hinge in the standing plank and keep descending bell speed from slowing too much .ended up more on my heels than usual BUT with better downspeed which Still focused on locking out knees to finish the rep and this put me back on mid foot

I was thinking about this yesterday and realized if I want 48 kg height to get to at least where my 44 kg bell is I need more descent bell speed.

This is what happened

Grip back and legs all felt good

then pistol practice

this was hard

3 sets of combo con/eccentric only pistols + kickstand squat

pullapart

3 x 30

BW 174.2
BF 13.6
W 57.5

Thursday Fast walk

 

Perfect weather today, 75 and overcast with a slight breeze. Much nicer than last weeks 95 degrees but the walk was a little harder

Still hit the same speeds: 3 miles in 45 min so 15 min miles but it took a little more effort. Last week was literally effortless

BUT I'll take it

3 miles

6 laps

45 min

No stops

15 min miles

BW 174.2
BF 13.5

195 x 6 x 1, 200 x 5 x 1 24 kg swings, floor pushups

 

This went great! Got even clearer on the setup, the cues AND change the initial drive a bit and it's way better!

And with this setup don't need to focus so much on the X which was really hard to nail perfectly  each  time and trying to disrupted the "feel" of the setup a ton

SO
1) Bar high  on clavicle

2) Elbows up

3) Unrack and FREEZE

4) LAYBACK ( not just throw the head) to initiate

5) Redrive the head after launch

This was so much easier to do and worked great. Also opened my grip up almost one thumb width wider. I think it helps me not to flare my elbows so quickly

Part of the problem with driving my head to initiate was that after I did so, there wasn't much room to re drive it. By laying back first the T spine move and the head moves with it creating the same effect but then there's ROOM to redrive the head

Kind of like  Tommy Kono technique

Press
135 x 2
155 x 1
175 x 1
195 x 1 x 6 sets

then 200 for 5 sets of 1

VERY happy with all of it

24 kg swings 5 x 8/8

floor pushups

53 x 2 sets

BW 174.4 !!
BF 14.1

Sunday Ruck

 

 A day late posting this but it got done

A wee bit dragging this morning and seriously humid and muggy  with  zero breeze just made the ruck heavier but it's not supposed to be easy

And it wasn't. Not really  hard but boring. Upped the laps to 11  as per the new cycling idea and it was fine.Everything felt fine just tired from the swing work and 'date' night

You play you pay

45 lb ruck

11 laps

1:48 min

5.5 miles

ave speed 3.2-3.6  this was surprisingly! and stride length  ave was 29 inches . so I was moving. Did rest each lap though so that slowed overall time down but Thursdays speed work seems to be helping this time

BW 172.4
BF 13.5

215,220 (!) 225 miss, 205 x1x 5. weighted pushups,laterals

 This went great! made a very strong and solid 205, 215 and 220 ( my 19th time!) then missed 225 twice. The first miss I dropped my elbows right at the start and the second one I tucked my chin when I should have arched back more 

But both  attempts flew off my  chest.

This technique is definitely  correct. Just need a lot more practice but the mechanical cues are right

Dialed it down to

1) Unrack and FREEZE

2) throw the head

3) Re throw the head

A bit more detailed

setup with bar high just under clavicles

swing under and elbows UP

spot X

FUCKING FREEZE after unracking. FREEZE!

Throw head back

Rethrow head back just at sticking point( or just before)

Warmups went great
65 85 105 were fine

135 x 2 almost too fast left triceps a bit tweaky!

155 x 1
175 x1 fast
195 x 1 excellent

205 x 1 strong

215 x 1 no problem although it looks like I shift forward a bit on lockout

220 x 1 on first attempt!

225 miss I can see right before I launch I dropped my elbows a bit which through everything forward

225 x miss kept elbows up but lost back arch at stick point. fell back :(

Then 5 perfect sets of 1 with 205!

This was a solid workout

Wt pushups
3 x 10 with  53

side raises/ rear delts

3 x 8/8 20 lbs

BW 174.2!! Super duper burger AND ribeye must have helped
BF 13.1

44 kg One Arm Swings 16 x 5/5, pistol/lunge practice, pullaparts

 

Stones gym has a new look. Since I am officially retired from StrongFirst I thought it only  appropriate to redecorate the place with an AmericaFirst look instead.

I really like it.

I thought I would be stronger today and I was just a bit tired. Had 16 sets to do and while each  set had decent power and speed I started wondering at set 4 if I could DO all 16!

But, I just kept my head down and focused on one set at a time and before I knew it it was done

And I didn't die :)

one arm swings
16 kg x 4/4 x 2
20 kg x 3/3
24 kg x 3/3
28  kg x 3/3
32 kg x 3/3
36 kg x 3/3
44 kg x 5/5 x 16 sets

All in all not bad
then Pistol practice bottoms up style

Pullaparts  3 x 30

BW 172.6 
BF 13.5

Fast and furious thursday walk

 

Have no idea where this came from but did the fastest walk in memory during the hottest day of the year. Plus at midday!

Thought I was going to be able to sneak it in at 10 am instead of 12:15 but my schedule changed at the last minute and 12 noon it was

I felt good going in but right from the start I felt exceptionally  fast and not bothered at all by the 95 deg temp. Heat conditioning kicked in at the right moment

6 laps

45 min

15 min miles/4 MPH

3 miles

Very low perceived exertion

Just great fun to move that fast and easily again. As always it reminds me of my running days when i can go this fluidly 

BW 173
BF 13.1

195 lb press x 1 x 12, 24 kg swings, floor pushups

 This went great. Not completely perfect but more solid than in forever.Only mistake was trying to set up with my hips in front of the bar ( as I had planned) but it didn't let me lock in enough, nor get enough  out of the first head throw.

So on set four I went to just getting under as I have and focusing on

Locking

Head drive

Re drive the head

and worked very well. Even more so than locking on the X,, as if I set up too far behind the X re spotting on  it moves me and the bar forward

sets 4/5/9 12

I think this is going to work!

24 kg swings 5 x 8/8

Floor pushups
1 x 53

1 x 50

BW 172.6
BF 13.5

Sunday Ruck

 (Written a day  late)

Decided to  cycle my rucking laps. After the 40 kg swing workout ( highest volume) I'll 10 laps, next week 44 kg swings 11 laps, then 48 kg swing 12 sets 12 laps, same for 60 kg 10 sets day  12 laps

The time has come recovery  is just getting tougher and this is the only thing I DON'T cycle

SO today, 10 laps went very  well. Decently strong and no issues from the swing workout.

Hot as hell early though so that wasn't fun but speed was decent

took about 40 min for lungs to open though

45 lb ruck

10 laps
1:40 min
5 miles

top speed 4.5 mph!

BW 172.8
BF 13.9

205, 215 220 x almost, wt pushups, laterals, rear delts

 For the first time using this double head drive technique with real weight it went very very  well.Missed 220 twice as I didn't do the initial head drive strong enough to generate enough speed with the weight but it was very close regardless

The warmups went well. Mainly just have to get the timing down and do a whole bunch of reps with this technique before it's autopilot but I think it's going to work

Didn't get  my legs and hips quite tight enough it turns out as I was overly focused on the head drive thingy but the weights moved well.Also have to get hips in front of the bar MORE during setup. I was thinking it didn't matter as much with this new technique but it does. Set up in front of bar, tight glutes and then unrack

1) Spot the X
2) setup in FRONT of bar
3) pushup to unrack then FREEZE
4) drive head to initiate
50 REDRIVE head to lockout

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

205 x 1 strong just jerky  timing

215 x 1 - not a solid lockout and got pretty  loose mid rep but the groove was correct

First miss with 220, did not throw my head enough on first drive and chin tucked

this second attempt was much closer but needed a stronger first head drive for the heavier load

One thing I did do right was lockin and freeze after unracking. knees were good

205 for 4 sets , as would have it set 2 was the best and I chose not to video it

overall very  happy  with today

wt pushups
bw x 10

53 x 10 x 3

laterals and rear delts 3 x 10/10 with 15

BW 172.2
BF 13.3

40 kg One arm swings 20 x 5/5, pistol practice, pullaparts

 Was not sure at all that I would do all 20 sets of 10 on this one today as the last time I did this volume I only did 10 sets. But all systems were go and because it was just nick and me ( over facetime, glenn's back's tweaked) we went pretty fast

Much better strength  and endurance than expected. I almost feel like there has been some supercompensation effect since I recovered from covid.very weird. I feel better with more energy( not necessarily  strength) than I did pre covid.

Whereever it's from I'll take it

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
40 kg x 55 x 20 sets

Pistol practice

pistols ss kickstand squat

3 sets of 6-8 each

pullaparts 3 x 30

BW 173.0
BF 12.9 ( bath!)
W 57.9

195 lb press x 1 x 10 , 24 kg swings, floor pushups

 Things went very right today and might have figured out a key  piece of finishing the lockout with speed that up to now I haven't even considered

Warmups went well and used the technique I planned on:

1) Spot the X when I get under the bar

2) unrack by pushing up then locking the legs and freezing

3) initiate the press by throwing the head back

This went well except for a few reps that went forward and slowed slightly at lockout and couldn't see why

I couldn't throw my head back more and pushing my hips forward at the sticking point didn't really help. I was on the X but then I thought to re-throw my head back at the sticking point.If I didn't I tucked my chin and that slowed the lockout

This is 175lbs the 12th set where I really  got the technique of the second head drive. worked great

Its VITAL that I come to a freeze position after I unrack AND I have arm tension. CANNOT let the bar REST on my torso and hold it up with the legs and hips.If I do I use the knees too much and "kick" the bar up 

this is sets 1,3.5.7

It wasn't til set 9 and 10 ( which I didn't' video) that I grokked the idea of the second head throw

It makes a huge difference but, as usual, we'll see Monday

24 kg swings  4 x 8/8

Floor pushups 2 x 50!!

BW 175.6 !!!
BF 12.8 !!
W 58.1

195-215-205, wt pushups side and rear delts

 Well this basically sucked although I, somehow. made a decent 215. then sucked again with a bad miss at 217.5! Not happy. Again back to not knowing how to procede

the idea today  was to set the hips, then lay back and set the arch then go. It worked great til got to 205 then I didn't have an idea HOW far back to arch  before I pulled the trigger. 

Ack. so sick of this. Head was not into it as well as Glenn was tweaked and I was in trainer mode. but I was strong today, just no idea of what to do

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x `

205 x 1 x 2 ( first one was forward- losing the X I think

then took 210 and missed it badly- deleted badly. so I went to 215. miss big I thought

Went ok but I don't know why. I don't want to rely  on luck. It aint consistent at all

all over the place here then down to 205 for 5 singles which were ok just messy

Looking back at technique it seems this technique produced the best press day  ever

the cues:
 Spot the X

Elbows up
Lock the knees
Throw the head to press ( instead of trying to drive bar back)

SO 
X
Elbows
Lock
Head

then weighted pushups as usual
3 x 10 with 53

Side and rear delts with 3 x 10 with 15

BW 173.6 ( not bad)
BF 13.1

going to do this technique (with the adidas shoe too) on wed

Full 12 lap ruck!

 First time in about a month I got all 12 laps in, 6 miles in almost exactly two hours

That's with plenty  of rest breaks to let things loosen and talk to more than a couple doggos.

Really happy with everything PLUS it was downright COOL this morning and that always helps me walk faster

Legs and back felt good at the start but lungs took their usual 45 minutes or so to loosen up. But they did and the last hour was better

Last two laps were tougher but body was mind. Just shaking off my minds rust and laziness

45 lb ruck

12 laps

6 miles

13,060

2 hours

3 MPH pace

NO squat stretches

BW 172.8

BF 13.1

60 and 68 kg one arm swings

 Definitely back to full strength. This went well today, even strongly! Grip was  solid bell speed was good and bell height was decent too

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
48 kg x 3/3
60 kg x 5/5 x 7
68 kg x 5/5 x 2
          x 3/3
was getting tired and just didn't want any tweaks. Actually thought about changing to 5/5 after I started the last set but decided it safer to just stay with the plan

 Assisted pistols/ kickstand squats

3 x 6/6 ( adding the kickstand squats was perfect. A little more work for the left leg and the right got quad but not hip flexor work)

pullaparts 3 x 30

BW 173
BF 12.1( bath)
W 58.2

Thursday fast walk

 

Another solid one.

6 laps

48 min

3 miles

ave speed 3.9 mph

BW 173.4
BF 13.4

165]-190 weight ladder, 24 kg swings,floor pushups ,"Setting the Arch"

 Really solid, good one. Setting the arch after I unrack it really takes a lot of mental pressure off the lift. Unrack it and then hips foward and arch back at the same time til I can't go anymore and balance and tension are there: THEN press

Up until now I've been completely focused on pushing my hips in front of the bar and NOT laying back.If I get my hips in front where they are supposed to be more is not better. Then it's about laying back and setting the arch into the incline.

Where I can FEEL that I'm on an incline bench. THEN I'm UNDER the press/bar.

Press

65 85 105 x 2
135 x 3
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
190 x 2 x 2 ( second rep first set lost balance)
180 x 3
170 x 3 = 25 reps

24 kg swings  5 x 8/8

floor pushups

1 x 50

1 x 45

BW 174.2 at noon/ 172.4  at 4 am
BF 13.3 

215 press, 217.5 miss at lockout,wt pushups, laterals rear delts

 Surprisingly good day. Decided to go back to loading the bow but thought about it as "just do a standing incline press. It worked well, especially after not doing it for such a long time. 

Didn't want to overthink it, just push my hips forward and let my torso arch and then press. I  realized at the end of the session that once I push  my  hips forward then I have to let my back bend back enough to 'get under the bar' and make it an incline

At first I was trying to keep from leaning back too much wanting to start with the bar as high off the rack as possible but that kept me too upright and the bar going forward

Also it seems I need a half a thumbs length  WIDER grip and my elbows don't flare. We'll see if this holds but I think since I'm starting so leaned back it's necessary

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 fast!
205 x 1 ok but not fast
215 x almost( got hips forward but not lay back enough)
217.5 x miss not a bad attempt on video. under it
205 x 1  x 2
205 x miss
205 x 1 x 3
185 x 1 x 3

wt pushups 3 x 10 53

side and rears 3 x 8/8 20s

BW 171.4 ( start of workout= 173!)
BF 13.0

10 lap ruck

 

Felt decent from yesterdays 48 kg training and it was nice and cool with  a light breeze at the  start just how I like it

Set out to do 10 laps and all went well although even though I did not do any  squat stretches I did start to feel the hip flexor on the 10th lap. SO I slowed things down and stretched more per stride making sure to engage the right glute

worked well and got home no issues

I just can't believe 10 is so hard for me now. Well, to be honest it's not  that hard it's just that BORING now. for the first time in 9 years it being boring is the hardest part of the ruck

But it got done

45 lb ruck

10 laps

1:45 min

ave speed 3 mph

BW 172.4  !!!

BF 13.3 !

weights coming up finally

9th Anniversary of TKR, 48 kg One Arm swings, Pistol squats ( assisted) pullaparts

 Back to full strength! No dizziness,no high heart rate and all the sets done. Last month I was just getting over ( semi) the pre covid cold and coud only do 8 total sets and barely at that.
Even though I tested negative it probably was covid.
http://rifsblog.blogspot.com/2022/07/48-kg-one-arm-swings-8-x-55-alternate.html

But today was solid. Slept well, weight was up ( 171.4!) and energy and motivation were good for a change

One arm swings
16 x 5/5 x 2
20 x 5//5 
24 x 5/5 
28 x 4/4
32 x 4/4
36 x 4/4
40 x 4/4
48 x 5/5 x 12 sets
120 reps

Bell speed and bell height were also the best in awhile

Then onto pistols, just the left side as I think all the supported squat stretches I've been doing and the not so much extended weighted lunges messed up my  right hip flexor last week so taking a break
 I had hope to do a no assist one but it seemed too risky after all this time off

Assisted Pistols
3 x 5

pullaparts  3 x 30

BW 171.4 !!
BF 11.5
W 59% !!!! nice. ( bath)

Thursday fast walk

 

Another  good one. all systems go and I'm digging doing this ruckless on thursdays. As much as I hate going out at midday with the ruck I do not mind at all doing this with just bodyweight. So, it stays for awhile

fast is good too

6 laps walk

48 min

3.7 MPH ave

16 min mikes

3 miles

BW 170.2
BF 13.1

195-200 weight ladder x 1's. 20 kg swings, floor pushups

 SO my right hip flexor decided to lock up last night making even standing OR sitting painful.I've had this before so I didn't freak ( too many  supported squat stretches) but I was thinking about going for 215 again today but I was happy just to lift anything

Didn't feel like reps would go but the arch actually  helped open up my  hip and activate the glutes

Press
65 85 105 x 2
135 x 1
155 x 1
175 x 1
185 x1
190 x 1
195 x 1
200 x miss x 2
200 x 1 ( actually the first two misses were much higher to lockout than they felt but not locked enough to take it. anyway  good muscle and nerve work

20 kg swings 5 x 8/8 these helped a ton to get the right glute back online

floor pushups
50
40

BW 170.2
BF 13.1

195-210 ( 215 miss), wt pushups, laterals rear delts

 Fucked up Sunday after  noon recovery , poor sleep, family  drama shitty morning. It's amazing I pressed anything.

Plus still 170 lbs

Upside: technique felt decent, just felt unfocused, angry and distracted

Press
195 x 1
205 x 1
215 x miss x 2
210 x 1 x 2
205 x 1 x 2
200 x 1 x 3

things got better as it went along

Gonna go heavy  again Wednesday and see if I can hit something

wt pushups
bw x 10
53 x 10 x 3

laterals rear delts 3 x 8/8 15s

BW 170
BF 13.1

8 Lap Sunday ruck

 

Really  good one. No ill effects from Saturdays swings, slept well and not feeling sick at all.

45 lb ruck

8 laps

7 squat stretches

total time= 1:20 ( about 10 min/ lap ave)

BW 171.4
BF 13.1

44 kg one arm swings 13 x 8/8, walking lunges, pullaparts

 Really decent one, Slept fine, feel pretty much 100 % and felt decently strong with the bell

Height wasn't exactly what I wanted but hey, beggars can't be choosers

44 kg one arm swings

13 x 8/8 ( probably  could have done 16 but didn't want to push it)

bw lunges
8/8
25 lb lunges sandbag
2 x 8/8

pullaparts
3 x 30

BW 170.4
BF 13.4

Thursday fast walk

 Felt much better but thought it was smarter to do a longer walk without the ruck and try to rebuild my aerobic base a bit. Worked well and had a very fast, very  strong walk with no pack

Shocked, actually, how good everything felt, even my lungs

6  laps walk

48 min

16 min mile average

3 miles

BW 170.2
BF 13.2

155-180 full pyramid, 24 kg swings, floor pushups

 Woke up feeling basically normal. As is not sick/ pre covid. This felt fantastic. The fatigue and the overall weakness and lethargy was kicking my ass. Really  nice to have some energy again, and not wanting to climb back into bed as soon as I got out

Workout was really solid too. I saw a video of one of Greg Everett's athletes doing a clean and jerk and when she stood up from the clean she locked in and for the first time I have a great visual of how I should be locked in after the unracking

I've seen thousands of clean and jerks but this one resonated with me big time. AND it worked great in the training today

https://fb.watch/eQ0HTzMbv6/

Press
65 85 105 x 2
135 x 3
155 x 3
165 x 3
170 x 3
175 x 3
180 x 2
170 x 3
165 x 3

Reps are so much easier in so many ways than singles

24 kg swings
5 x 5/5 taking it easy

Floor pushups
30
40

BW 170.2
BF 13.7

205 x 1 x 7 sets,paralletes pushups. side laterals, db curls

 Weighed in at a scant 170.4 lbs today which  was not a good omen for my  first press workout since covid. But it had to be done

Just SO stiff and tight but by the middle of the workout things had opened up considerably and I could much better spot the  X. Kept losing it during early sets 

But this definitely helped restart the body

Press

65 85 105 x 2
135 x 1
155 x 1
175 x 1
195 x 1 not bad
205 x Miss lost the x
205 x 1 x  7
195 x 1 hard
185 x 1 just tired now

Paralletes pushups
4 x 12 bodyweight

laterals and curls 3 x 8/8

BW 170.4
BF 13.5

Sundaday post covid ruck

 

Skipped Wednesdays press workout, too sick but felt much better on Sat and yesterday. Was going to do six laps  but too many people started showing up and I was getting tired anyway so I did four laps in about 45  minutes

Everything felt ok just worried about pushing too hard  and getting a re lapse

45 lb ruck

4 laps

2 miles

45 min

BW 171.8
BF 13.5

Kept checking my hr which was about 110 so no racing heart but still not the greatest of breath. Lungs hadn't opened up yet

215 press 220 miss x 2, 205 x 1 x 3, db triceps ext, side raises rear delts

 Slept poorly last night ( dogS!) and trained solo so all things considered it wasn't bad. Brain fatigue created all the mistakes ( too tired to think?) but overall technique was decent and the 215 was perhaps the best I've ever done it

The 220 misses and the subsequent 205 misses were caused by  pressing from the hands not the hips but that was the only  real technique flaw. Stronger than expected.
They KEY  POINTS

1) setup with hips in front of bar spotting the X

2) Unrack and hold tension in legs, staying on X

3) drive into the leg/hip tension STAY ON X

Press

 65 85 95 x2
135 x 2
155 x 1
175 x 1
195 x 1 good!

205 x 1 also good

215 x 1 very very good after a bad miss!  great lockout ,finally

220 x X x 2

205 x 1
       x miss
       x 1
       x miss
       x 1!!

rolling db ext
20 x 10
25 x 10
     x 8
20 x 8

these felt great but didn't want to overdo it. No one to place sandbag for pushups so this was a good time to experiment. my favorite triceps move

side raise and rear delts 3 x 8/8 with 20s

BW 173.8
BF 13.5

tired but not unhappy