"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."
Good one. First workout in years that I did not use the 68 kg. I was worried that I was just pussing out by not using it but the now after doing the whole session with the 60 it was plenty hard enough. Way hard enough.
The 68 is just not necessary anymore and that's ok. I actually don't think it, or even the 60, is actually making me stronger with the 48 either. It's quality work with each bell itself, I think, that actually improves that bell power the most.
Plenty of room for power and height improvement with the 60 for sure
10 sets of 5/5 with 60
Then, straight to the 60 for 3 x 8 belt squatsPullaparts 3 x 30
This went great! Very consistent across the board and it felt natural to do.
Rack the bar high, bring the elbows up, hip in front of the bar, unrack with hips in front, lock the knees without shifting back and push the bar BACK to the X.
Surprisingly strong
then 200 for another 5 set of 1
Weighed the change plates. One 35 was 36 lbs and the other was right on the money 35
The 25's were 24.6 for one and 25.4 for the other.
SO all my 220 presses were actually 221! lol, the 5's and 10's were exact. very surprisingly
I was beginning to wonder if I would ever press this again. A great day. Everything worked, right from the start.
I could have gone up and given 225 a push but I wanted to leave not missing anything! SO TIRED of missing reps I need to leave on a win. And I did. Timing was solid and not hard to do
VERY VERY VERY happy
CUES
HIP
KNEES
PUSH TO X
Cues expanded:
Hips in front and elbows up on set up
Unrack with hips in front
Lock knees then immediately
Push bar BACK to the X
pushing back, even though it actually doesn't happen seems to force my hips forwards without trying and keeps my eye gaze better on the X
Great day
135 x 1 155 x 1 175 x 1 fast 195 x 1
205 x 1, a bit out in front
215 x 1 VERY strong, right under the baran even stronger 220 ( 25th time)then a solid 205 downset then a MISS out in front on set two then three solid ones
I will soon have to go from 205 right to 220 and then to 225 but for now a few weeks of repeating todays workout
A really solid one. Good height and power output from the beginning and able to maintain it pretty much all the way through..
Went back to my squat/quad dominant swing style ( really kept toes gripped throughout ) and all was fine. A light feeling of pulling in my right radialbrachialis so I taped it be sure but focusing on keeping the arm glued better and fully warming up helped.
No issues now.
48 kg One arms 12 x 5/5
then right to belt squats 3 x 10 strong and balanced
This went well, thank g-d. I really needed it. Strained my right lower ab from having my head back too far on the presses monday and wasn't sure what would happen. Did the release work and by training time it was ok
Definitely was not into super arching and prior to walking in the gym had no idea what technique I was going to do except wrap my thumbs
Ended up really well. the key cues were
1) set up in front of the bar on unracking ( don't tilt torso forward)
2) lock knees
3 ) press to X
that's it.worked pretty well. too me awhile to get the timing but after realizing I had to lock the knees and then press to X immediately the timing got better
then 200 x 1 x 5
this felt very natural
then 20 kg swings 5 x 8/8 ( wasn't sure this wouldn't hurt my abs)
then Band pushdowns ( purple and red ) 3 x 20-12 Supinated db curls 3 x 10 with 15's ( used palm up the whole time, wide carry angle position) felt great
This sucked. The head back technique didnt work well, big surprise. This is the most frustrated I've ever been with this move. Cannot seem to find the leverage and it's making me crazy
Press 135 x 2 Paused 155 x 1 175 x 1 195 x 1 ( no problem up to here but rarely is there
then 205 x 1 meh215 x 1 same, eh. decided to stay here and practice. just got worse. made three very slow reps then missed two
then 205 down set MISSED! pushing with hands first and bar went out in front! again. changed shoes, dropped down to 185 made it easy by leading with hips then hands but too many fucking moving parts then back up to 205 for four more single.
Solid one today. Much warmer( 58 deg) and raining. Much better than that arctic shit we've been having. Way easier to get warm and stay warm.Not used to sweating though
Back to my quad dominant swing style though and it's definitely the right thing to do. Grip toes, break at knees first to descend and lockout with knees not hips
Strong too, bell height was as good as ever. Endurance not bad either. pace was fast and it was hard between sets but not too hard ( 80%)
another great one. no sleep wednesday night and beat to hell but still a solid 3 mile ruck with 45 lbs in 52 min or so. Cool and overcast just about to rain and just about perfect rucking weather
averaging about 8:30 per .5 mile lap so 17 min miles is now the norm
This went "ok" not as easy as I expected and the 'coil the spring " technique tweaked my left tricep early in the warmup! fuck. Was too vertical.ack. But the pause worked well
Also, I think I need my head further back at the start. not just looking at the X as I can do that with my eyes. It seems the head back clears the path the best
Instead of coiling the spring 'down', I think I need to push the bar down into the shoulders AS the hips shift forward- THAT part of the technique worked great
So basically a "layback" loading the bow
175 x 6 x 2
I did the first sets with the flat adidas shoe then realized it was harder to lay back so I switched to these shoes. Much better. this is the last set of the day
used the load the bow technique and it worked very well considering I haven't tried it in a year
But timing was still off.
Have to push hips fowards
but getting closer
195 x 1
missed 205 but went right to 215 which was ok220 x 2 misses205 x 5 x 1 went back to 185 with the oly heels and that was ok then went to 205 and that was ok to then went back to adidas shoe for last set which was clearly better
Fast as well, total time was 1:23 for the 9 laps. Most laps were 8:30 for the 1/2 mile making them 17 min miles. Not really trying super hard but it's just easier to move my legs fast with this setup
Last lap was 7:58 or close. definitely feels lighter on my back and zero stops for 'resting' the back. definitely still had stops but mainly to check time, twitter ( lol) or say hi to dogs
This went very well. Switched up technique back to the athletic hinge and while it felt great in the session now my lower back is just slightly saying hello and I never like that
Power, height speed and recovery between sets were very solid. And absolutely NO trace of lower back involvement during training; in fact just the opposite; the load was very evenly distributed. Perhaps I just have to get used to it. We'll certainly see tomorrow
I've been thinking 'squat then hinge and lockout from the knee' for a long while. today it was slightly wider stance, and thought 'hips back then shock absorb from the knees/legs'. video was another angle( glenn out ) so I'm not sure of height comparably but I think the float was good.
I'll know more tomorrow
40 kg one arm swings 16 kg x 5/5 x 2 20 kg x 4/4 24 kg x 4/3 28 kg x 4/3 32 kg x 4/3 40 kg x 5/5 x 20
his pack and loadout make a big difference, it was hard to keep the pace for the last 2 laps or so but definitely do able. More about motivation to push to keep the pace than the ability to do it , but I did it and it wasn't that hard. This is literally 3 min per mile faster than I have been for months.
It almost feels like cheating but then again my lungs say differently and the leg turnover speed is challenging in it's own way
Not bad considering how stiff and sore I was from Monday's workout,lol. Took me til 200 lbs and about the 3rd set of that to open up enough to move dynamically. But all was good
Played with bar height on rack and settled right under the clavicle, a natural fit. Played with pulling up my kneecaps after getting hips up and in and it didn't work so well. Seems I didn't keep glutes tight enough then. so many freaking things to MANUALLY do. ack
Spotting the X as much as possible is the one thing that always seems to make the biggest difference and is always right. as is trying to keep hips in front of bar and knees straight
185 x 3 x 1
195 200's
24 kg swings 5 x 8/8
wore adidas more athletic squat style; hip hinge then shock absorb. Felt great
Today put the cap on a solid three days of training. The best three days I've had in quite awhile. While not perfect today's presses were strong and consistent
Even realized that if I let the bar rest higher on my clavicle( where it wants to go anyway, and where it goes naturally on rep sets) it makes getting and keeping my hips forward much easier and more natural to do
Almost creates a 'reflex' to push the hips forward. Or, fall back from the start
freezin' in the garage and I was a bit stiff so early sets ( over 135) were a bit off but otherwise the groove was good
195 x1
205 was ok but let knees give a bit215 was solid but not fast220 was also solid but not quite fast enough to get me through to the lockout. BUT it was in the groove and technically correct so I'm happy I can see it now on review that I moved from the knees instead of the hips. Keep glutes tighter and move from the hips and that will go easy. Plus I don't think I had yet setttled on the higher neck position. That helps set the hipsthought about taking it again but glenn talked me into 215 instead. good call better than the warmupthen a good 205 downset, a miss on second set just not setting hips enough, then 3 more good sets then weighted pushups bw x 10 53 x 10 85 x 6 x 2
Well this went very very well. The only problem with this setup is that it's so efficient I ended up going much faster- and really taxing my lungs more than my legs
Not a bad problem at all really, just not used to it
First 3-4 laps I was hitting 8:30 per lap ( 17 min miles) no problem but then I realized I couldn't keep that pace and let it slow a bit to 9:00 per lap which is still 2 min per mile faster than the old pack Sunday pace
Just crazy what I difference it makes.
Not sure it will make me stronger but it will faster and improve max vo2 I'm sure
45 lb ruck
9 laps ( could have done 10 easy but wanted to see effect )
I was just bit worried about this one. Left rhomboid/ trap/first rib were still no 100% and it was going to be 35 degrees in the garage and last cycle's heavy day was not that strong as I recall
But slept well, back felt much better than the night before, warmup stretchout went well and when I hit the gym I actually felt good, for a change. My mind was the best it's been in forever for some reason but I didn't question it.
I was definitely ready to go with the flow
Left side hike pass was normal which I was worried about. No issues.
Warmups went well and the first set with the 60 was ok.
only did two sets with the 68 which was fine. Lost balance on the transfer on the second set. haven't had to hike pass it on the right for awhile. kinda weird and harder than it should beHeight with both bells was better on video than they felt
Belt squat 40 kg x 5 60 kg x 3 x 8
these felt great! that extra arm reach at the bottom of the squat really lets me hit depth much more easily than any other cue. Not sure why but it's consistent now and much less stress on right knee or left adductor
Ok , so this was a total surprise. Decided to see whether the 30 lb weight plate fit in tracy's 20L rucker pack and it did. But another 10 lb weight plate in the sleeve this am ( 5 am) to see how it would feel. With no "bottom" square to sit on I got pulled all the way to the bed to get it on and pulled some posterior rib meat a bit. right under the scapula Nothing big but NOT the way to start the day.
Changed my mind and put the 10 lb sand pill in the bottom instead and it felt better. Very weird with no hip belt too
When it was time to ruck the left scap was still talking to me so I was a bit leery of all this newness. But as soon as I hit the street I could tell right away it was going to be ok.
Good even
But I didn't think great. Which it was
45 lbs has never felt so light on my back and with the weight so close to my spine AND so high up the torso my legs and hips were much more free to move easier and more naturally. As if I didn't have a ruck on, was fast walking!
And my .5 mile lap times started out and 8:30 easy and got faster. Last two laps were 7:50 and not that hard Very happy with this
I was going to buy a hip belt but I don't think I'll do it yet
We'll see after Sundays 4.5 or 5 mile ruck
VERY excited about this new phase of my walking journey.
This went very very well. Went back to the Adidas lower heel shoe, stayed with the false grip and really focused on getting my hips in front of the bar on the set, starting the lift with the hips and keeping them there trough the sticking point.
Worked well. Had to slow WAY down and make sure I was set before starting. Stay focused on the X
Cues:
1) hips in front of bar on setup
2) Spot X
3) Unrack with hips in front with glutes
4) Drive hips forward to start press then lay back immediately. Stay on X
185 x 3 x 1
195 x 3 x 1200 x 3 x 1the big realization is that I have to start with lift with forward HIP drive and NOT LEGS! If I think legs my knees bend
If I think hips I have a better chance of keeping the knees locked and keeping my COM under the bar as I lockout
I also have to layback as soon as I start the hips or I'll be too vertical regardless of hip angle and end up pushing the bar forward.
Rolled the dice and came up short. Well, almost. Everything worked well on the higher rep warmups but I didn't have the confidence with 205 double to jump to 220
I should have, 215 pretty much flew. then 220 went to shit. twice. then 205 was hard.
But changing technique, shoes, grip and having been up since 2 am ( Walker) and expecting greatness was a long shot. But now I know this, too
65 85 105 x 5-3 135 x 4 no problem felt good. hips in front 155 x 3 strong 175 x 2 same 195 x 2 excellent
then 205 x 2 tieing pr. lockout was weak but I didn't want to grind itthen 215 x 1 wobbly start but then rocket ship!then 220 miss twice. I'm sure I didn't stay on the X hips were late, knees bent etc etc etc
205 x 1 x 2 then a few attempts at walking it out and press . no bueno
Shitty one, for a lot of reasons. The main one being the loadout still isn't right and I feel like all the weight is being carried by my hamstrings and glutes. Way too low. I bought a 30 lb GoRuck weight plate today and that should fix the problem
Have to be able to carry the weight higher up and this combination wasn't doing it. I could have built another 30 lbs sand pill but I've been wanting to try this anyway. If this doesn't work with this pack I'll buy a GoRuck Rucker.
Not a bad day at all. Super big rain storm but not that cold but dark and gloomy. Having to push myself more than in a long while to get up for these sessions. Not sure why but it doesn't really matter. Just have to go and do the best, and hardest I can.
Really does force the focus though
All's well that ends well and nothing tweaked and nothing ripped off
Did have to remind myself to make sure to keep my upper arm to ribcage on both the ascent and descent. Have been getting lazy there in my search for bell height
Which was decent btw, after I let myself do four lower height sets once at weight
Safety first especially when it's and I'm cold
48 kg One arm swings 16 kg x 5/5 x 2 20 kg x 4/4 24 kg x 4/4 28 kg x 4/3 32 kg x 4/3 36 kg x 4/3 40 kg x 4/3 48 kg x 5/5 x 12 sets
Super fast pace, as glenn was doing lower reps and nick was jumping right in! heartrate high but I got it done
48 kg belt squats 36 x 5 warmups 48 x 3 x 8 reps these felt great, no knee issue. Remember to REACH as I go to depth. seemed to help balance made depth better. another thing I've forgotten Mini band pullaparts 3 x 30
Pretty beat up today an the ruck loadout was wrong and it was heavy as hell right from the start. Nothing felt good and I barely made the 4 laps. Not too slow but man everything felt awkward
Ruck weight was too low again. Got home and switched out the stiff 25 lb sandbag filler I was loading vertically with a rogue softer sandbag that curved around the sand pill
will see Sunday
Only upside was that it was pretty cool but I overdressed too lol. Just not my day. worst one in forever
Man this is frustrating but again it seems like I figured out another piece of the puzzle. Not mechanics this time but timing
The pieces all fit but I was not driving my hips as I did the touch and go and turns out I HAVE TO in order for it to work
I was purposely just trying to keep the legs locked but I need that simultaneous bar lauch and hip drive to re center my COM during the press. I think this is known as the KONO technique . I'm an idiot
Press
195 x 1 easy because it's light and I didn't need the big hips
then 205 which was slower than expected. again no hipsthen a 215 miss backwards as the added weight and no forward hip drive pushed me off balancewent up to 225 for TWO misses. along the same linesthought it was a speed issue so went down to 220 and missed same waythen back to 205 which were ok with no hips until the third set where I figured it out ( thanks Glenn!) Decided to stress test it and went to 215 and made it! not a great lockout I was tired by nowthen finished off with this 205 which was solid toothen wt pushups 3 x 10 53 lbs
Cold and damp but no rain so off I went. Skipped thursday as it was a downpour and I'm just not into that anymore. Today was fine, steady and slowish ( 20 min/ miles) with lots of rest stops for dogs and let my legs release.
Legs are getting worked more and more with everything I do and it seems harder to push them to go faster on the rucks
Rough day as Tuna is very sick. Hard to concentrate and rushed through. Cold as hell too but ended up with a decent session, all things considered. The two big takeaways is that I can't stop gripping the toes to make sure I stay on the X. Either one and the bar rolls forward just a bit
But all good and the technique held and the timing of the touch and go is getting better each time I do it
It has to be quick, actually shallow on the dip part and the rest of the body has to stay rigid ( hence the toe grip or my knees flex)
Was slow to warm up so I took 185 x 1 x 2 sets
then 5 sets of 1 with 195
then 5 sets with 200 these were actually better and faster
then 24 kg swings for 5 x 8/8
band pushdowns for 3 x 20 these were excellent. all long head with the elbows slightly in front
What a great day! Best heavy day in forever. AND my ( our ) 35th wedding anniversary. The touch and go technique worked great. Long way to go before I master it but this is me.
The same thing as in my deadlift. I needed a 'fast start' to lift anything decent at all. Here is pretty much the same thing but even harder to change as that is my natural predilection in pressing MOVE FAST. Embrace it and control it but I have to admit speed is my strength in this move
If I count 195 I did 11 sets at or near 200 lbs today and that is record. I kept feeling more confident with the technique as I went on.
After I set up it has to be a fast, 'internal' touch and go. the only bad rep I had today was a 205 that I flexed my torso too much and too slowly and the bar went forwards. Fixed that
The only real cue I stayed focused on was to STAY ON THE X
If I lose that it's over
But it's 1) elbows up
2) Unrack and grip toes
3) Spot the X
4) Touch and go quick
5) STAY ON THE X
205 warmup. too slow on the T and G
Jumped to 215 anyway and it was slightly forward. too slow as well I thinkGood enough I said fuck it and went to 225Actually ok with this miss and it was a strength miss, not bad technique. Just need more tight speed then decided to go to 220 and it was decentthen back to 215! never done this before and it wentthen went to 205 for 6 singles and they were good. only bad one was the 4th. too much torso flex. I was going to only do four but I couldn't leave on a bad one and did five total then weighted pushups 3 x 10 with 53
This was a bit strange. I changed the loaded from two sand pills to just one and some plate weights as the new sandpill didn't fit well. Well by the first lap I knew I had to adjust it better so I had to off load the ruck re arrange and start again.
That didn't work either so I had to do it again. No worries, but it cost me some time
Third time was the charm and got the plates distributed right. Amazing the difference it makes. First time the weights were too low and it really really overload my hips and hamstrings! Moving the weight up made it feel almost weightless
On my feet for two hours and the 11 laps took just 1:42
Really strong today. Lots of distractions during the workout but surprisingly everything felt really good and bell height was solid as well. Legs, lungs and back all were good too
40 kg One arms 16 kg x 5/5 x 2 20 kg x 4/4 24 kg x 4/4 28 kg x 4/4 32 kg x 4/4 40 kg x 5/5 x 20 sets
40 kg belt squat 3 x 12
these were good but my depth is not as easy as it used to be. No surprise, not spending near the time I was a few years ago on mobility and don't want to try to force the depth at all in fear of tweaking something
Decided to go back to the oldest technique I've used, the squeeze the sponge" and drive technique I used to use with the kettlebell
This was the technique I used when I did 215 for 7 singles although it was with a false grip
I have to have speed off my chest and I have to have a 'trigger' to pull to get the press started. or I'm dead in the water
Same as with my deadlift. I could not just set up, get tight and explode. I had to 'make a move', elicit SOME kind of stretch reflex
And so it is here
It worked pretty well here today for the first day back at it, although with a full thumb grip which I think makes it easier not to push the bar forward at lockout
A mistake on the earlier sets was flexing the bar down and HOLDING too long, almost losing the advantage the stretch reflex gave me. In the later sets when I started doing essentially a 'touch and go' it worked much better
Just have to get it started
And "internal" stretch reflex
195 x 1 perfect
205 ugly, lost the X210 x MISS way out in front, then this, Better but still not quick enough touch and go
Then a touch 212.5 but decent
repeat it again
then 215 ugly was well but in the right line. still holding the down part too long
then 205 for 4 singles these were the best T&G's!
Cues 1) elbows up
2) grip bar and toes
3) Spot the X
4) Touch and go launch the bar
5) STAY ON THE X
wt pushups
3 x 10 with 53
laterals rear delts 3 x 8/8 15s
Mondays for better or worse are the best day for Heavy day. Immediately felt better. Hot bath and an hour mental prep time
This was a tough one today. It was super cold and I was super stiff and moderately sore from all this shit this last week ( had to put our cat down wed) Just not quite there physically or mentally so I took it easy and didnt push height too hard.And only did two sets with the 68 and I was just not feeling it.
It all felt heavy
One arm swings 16 kg x 5/5 x 2 20 kg x 4/4 24 kg x 4/3 28 kg x 4/3 32 kg x 4/3 36 kg x 4/3 40 kg x 4/3 44 kg x 4/3 48 kg x 4/4 ( no skipping bells today) 60 kg x 5/5 x 7
the first three sets were pretty hard. Low and stiff. fourth set warmed a bit and this is five
68 kg x 5/5 x 2Definitely not my prettiest sets with this weight but height wasn't as bad as it felt
60 kg belt squat 3 x 10 ( did 8s last cycle)
Next cycle will do some 68 kg sets too, these felt great
Went back to my low bar ( on mid chest) press today and it went great. Back to the false grip as well
The focus was on setting up in front of the bar and trying actually get into my starting press position before I unrack the bar
This felt great and I did not have the sternum soreness I had the last time I used this technique. But of course, first day :)
185 x 1 x 8 sets ( sets 1,3,5,7 shown)
the 195 x 1 ( hips were not as far forward as needed)then 200 x 1 decent but a little slowas far as going back to max day today I was pretty beat up from the weekend and actually was looking forward to light work. How I'll manage to get going on wednesday is another story but light on mondays makes sense
Felt super good getting started. Surprising considering how hard the 48 kg work was but the good feeling lasted the entire ruck. But it was a great time to cycle down to ten laps as I definitely felt the overall fatigue at the finish
Not too many "dog petting" breaks but enough to slow me down to 3 mph. It is fine. Pretty happy actually that my slow pace is that fast with 45 lbs on my back and two hours at length
Not great day. Slept poorly, stayed up too late for elections and worried about facebook layoffs. I knew it would impact me today and it did. No big deal but the bigger issues was not unracking the bar well. Also was pretty stiff and couldn't get into the incline position even though I was trying
Much better to not be able to do the correct technique than not know which one to do.
Have to unrack bar with hips in front of it.I started to but ended up using torso too much pushing me too vertical. then couldn't get layed back enough. ack
Take it off with the hips
195 x 1 205 x 1 decent 215 x 1 wobbly but ok 220 x miss x 3 ! 205 x 1 x 4 these were ok but still making same basic mistake
unracking light weights is NOT the same as 200 + !
Couldnt have gone better. I completely focused on coming up perfectly vertically when I unracked the bar and that made all the difference. Now I just have to do the same on Wed with 220/225. Strength wise it should not be a problem
If I can control my head
As always
Took my time getting under the bar and really let the elbows settle at their highest position before unracking with hips in front of the bar. THEN gripping with toes and flexing glutes at the same time
If I try to do this Kono press without tight glutes it does not work. hips don't move forward and shoulders FALL back. So, there it is
Then fall back AS I drive hips forward and press STRAIGHT UP.
If I've fallen back enough to be in the incline bench position I can press straight up and the bar will not go forward. Too vertical and it will.
Just that simple ( I won't say it)
Sets 2,3,7 and 10
Wt pushups
bw x 5 53 x 3 x 5
side raises rear delts 3 x 8/8 with 20's felt heavy haven't done these in a bit
This went well, albeit slow. Very cool and crisp, perfect rucking weather. All systems go with the body. The time change through me off just a bit but no major issues.
45 lb ruck
12 laps
2:05 min for all 12 laps
2:17 door to door
legs and lungs felt fine energy a bit low for the second half but made all the laps
This was tougher than expected as I was still a bit more tired than usual going in after the max effort two days ago. But I warmed up well, and the bell height was actually better than last month! Didn't expect that, but I really focused on staying locked in to the standing plank AND keeping tension in the front delt at the top of the swing.
That's also a good assistance for my press work.
Suprisingly glutes and hams felt extra worked today, didn't expect that from the press( oh but there's the ruck, too) One arm swing 16 sets of 5/5
Belt squats
3 x8,9,10 these felt the best of late. groove developing well
This went great. Not perfect but great. Starting an hour later, no prep, no bath was worrisome but no real issues. I bundled up all morning to keep my bodytemp up and took more reps than usual with light weights to warm up
As usual every technique has slightly different timing, feel, dynamics as it goes over 200 lbs and this was no exception
The Kono technique was good up to 205( even that was a little out in front. I'm not used to driving my hips that hard so early and when I don't I either fall back or the bar goes out in front
135, 155, 175
195 x 1
then 205 a wee bin in frontthen I missed 215 as I dropped my shoulders back but didn't drive my hips enough. Lost balance
then came back and made but had compensation issues so it was wobbly but got done with decent lockout
Felt great coming off yesterdays workout. especially knowing tomorrow's a light day.I didn't think it would make such a difference mentally to me but I could really feel it. Knowing I didn't have to immediately start getting ready for heavy press tomorrow
Pretty much just finally outran my ability to recover. Now just have to be able to get warm prior to Wed workout without a hot passive warmup bath.
I'll figure it out
But today was good. Super crisp this am ( 45 deg) and started off on a good clip, 8:30 first lap, 17 min mile. I just time the laps and came up with 1:32 min for 11 laps. Total elapsed time door to door was 2 hours but I could have rested that much but the per lap pace was fast and solid
This went great. Very strong across the board; reps were powerful and good height, bell speed solid, back, legs and lungs good. Rest between sets medium and recovery between sets good too.
One arm swings
40 kg x 20 x 5/5
then 40 kg belt squats 3 x 8 no warmup went right into them. was getting decent depth but better as I warmed up
I realized I was trying to push the bar back over my head, violating the most basic principle of barbell lifting , that the athlete has to move around the bar, the bar doesn't move around the athlete.
Also, that at lockout my elbows have to extend which means the bar has to go forward. If my torso is not declined enough the bar will move forward( which is what has been happening) and out in front of my center of mass. That means my hips have to go forward to counterbalance the shoulders going back and I have to press the bar STRAIGHT UP
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