184 x 1 x 5, 194 x 1 x 5, 20 kg swings band pushdowns and curls

Everything 'fell' into place today, pun intended, once I figured out halfway through the second set of 5 sets than if after I set my hips ( correct cue) I try to fall back and push at the same time the bar, at best, goes up slightly in front. It does not slide into the slot

I also realized I have to let my shoulders drop AS I'm setting my hips forward otherwise I'm too vertical

Then it's fall back and THEN push. I actually think it's best if I don't think press, it'll happen on it's own. Still have to stay on the X 

Elbows up on setup is vital

SO:

1) elbows up

2) hips forward 

3) FALL back

4) press to X

I literally have to fall back without pressing into the bar at all then I'm in position to drive

It's VERY much like my bench press technique of not pushing the bar up to start but pushing BACK into the bench. A key WSB technique and worked perfectly  for me

184 x 1 x 5

 the 20 kg swings 5 x 8/8

bicep tendon back in place. all good to go

band pushdowns curls 3 x 12

BW 174.8
BF 14.9

205 x 1, 220 x X x 2, 205 x 1 x 5wt pushups laterals hammer curls

 Was pretty  good. Warmups felt solid so I went with plan A to jump from 205 to 220. Did so and missed. First one was very close, just rushed it a little,second attempt was shite and third was ok

third attempt

195 205 warmups were good. Normal elbows up rack then slide hips fwd til I lay back then press

then 5 sets of 1 with  205 Missed the 5th set so I had to take a 6th, strong groove all things considered

Weighted pushups to 53 lb x 3 x 10

laterals and hammers 3 x10 with 20s

BW 175.6
BF 14.3

Ruck in the rain

 

Not too much but colder than last time. Lost power at 6 am and I didn't think I was even going.. No stretchout at all. Just ruck the ruck and out.

Haven't done that, in, well, never lol. but I didn't die

Have to  be honest, I am totally loving this GoRuck Rucker and plate system.It just fits so damn well. I can concentrate on walking as fast and well as I can and not adjusting the pack

45 lbs

9 laps

4.5 miles

first laps were 8:30 then 8:20, then 8:11 than maintained that. Total time was about an hour 20 min which is fast.

Last lap at 7:41  not bad at all

didn't weigh in either

48 kg One Arm Swings 12 x 5/5, 48 kg belt squat 3 x 8, pullaparts

 The best swing workout in a month. Slept well to start it off and all body parts were systems go, nothing complaining,

Technique felt great and height as best ever, I think with the 48, Could really keep my legs locked in the standing plank

Pretty happy with the session

48 kg One Arms
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 5/5 x 12

48 kg belt squat
3 x 8

Light miniband pullaparts 3 x 30

BW 174.4
BF 13.3 B
W 57.7

Thursday ruck

 Had to skip sundays ruck as my right hip was wonky but todays walk was excellent. Didn't feel fast but the watch told a different story

Start out at 8:30 for the first lap and stayed right around there

49:41 for all 6 laps 3 miles

Very happy. Felt good and hip was back in place

 45 lbs

6 laps

3 miles

49:41

New cues

 

ELBOWS UP

LOCK KNEES

HIP DRIVE LAYBACK PRESS

195 x 1x 8,205 x 1 x 2, 225 holds, 24 kg swings, pushdowns band curls

 Interesting, Remembered to do the right technique and of course, had a few adjustments

First went back to oly shoes. Felt solid. then went back, after about 3 sets of the bar still going out in front( elbows flaring) to the false grip. worked well

SO, bascially ALL  the way back to the original technique of load the bow but locking the knees first which seems to keep them locked better.

Back to the future

175 x 1 x 2
185 x 1 x 2

then 195 x 1 x 8 ( two outright  misses I didnt count)

then 205 x 1  x 2

Felt pretty good. t

Elbows HAVE to be UP

Knees have to lock first

Then drive hips forward and lean back as I press up and back, keeping knees locked

Create a really tight BOW with locked knees
225 x 5 sec hold x 2

Have to get used to 225 on my body

I've done 225( two plates) at age 64 and 65 now I have to do it as soon as possible after I turn 66. Enogh fucking around now

24 kg swings 5 x 8/8

band pushdowns /curls 3 x 12 ea

BW 175.2
BF 15.3

195-215-205 First Heavy day of new Kono Press, wt pushups, laterals, hammer curls

 Well a mixed bag for sure. Given than my  right hip was locked up most of saturday ( better than friday but  not "right") and then Sunday it switched to my lower back with sciatica pain  reminescent of the bad old days the fact I could press anything at all today was great.

Felt pretty  normal, actually good, going into the  workout then pretty much forgot the most basic idea of the kono press, which is all three parts move at the same time

I locked the knees pretty well but then overly  focused on just driving the bar back  and keeping the legs locked instead of driving all three parts FROM TENSION INTO MORE TENSION!

That's why  it flew off my chest but stalled at 3/4 up.

Basically did the old technique with better locked knees. But too vertical at start and slow hip drive. Wednesday  will be better

195

205

then went to 210 but no video which was 'ok' then this 215 x 7/8

then down to 212.5 which I missed out in front then this make

then 210 

these are not bad considering how out of position ( the power bow) I am at the sticking point. 

I missed one of the above 205's out in front

Also, elbows are too vertical. Just a bit more in front

wt pushups on parallettes
bw x 10
53 x 10 x 3

latearls 3 x 10 with 20

hammer curls 3 x 10 with 20

BW 174.4
BF 15.2
W 56.4

44 kg One arm swing 16 x 5/5, 44 kg belt squats 3 x 10, pullaparts

 Right hip jacked a bit upon awakening. Felt ok warming up so did the  scheduled workout. Kept feeling better as I went through and today, sunday, it's ok but lower back is symmetrically tight. Hip is better but DOMS from glutes lats and abs is tighening things up

Skipped the ruck to stretch and rest and it was a good decision

I think tomorrow press will help reset my extension.All things considered my swing height and power wasn't too bad. Very cautious

I hope

Pullaparts 3 x 30

BW 175.6
BF 13.5
W 57.6

Thursday Ruck

 

Fast one although on little sleep ( dog ) Still went very well

45 lb ruck

6 laps

first four laps were around 8:20-8:30 pace

Last mile was fastest 16:07 not bad at all

BW 175.4
BF 14.5

Kono Press

 

Kono Press Redux

 I had a feeling this might work and it did. Very well. My  biggest problem in my load the bow style of pressing is that my knees unlock so easily. And the unrack position is just not structurally sound as it's not vertical

When I lose a press it's because the knees flex too much at the start and my hips don't engage or they give at the sticking point. It's just not a solid base

So I decided to try STARTING with the solid base and moving back from there

Basically the kono press. Unrack more like a front squat and lock the knees and find my balance.

Then shoulders go back, hips go forward and I press the bar back over my face ALL AT THE SAME TIME

Once I realized I had to look up on the unracking and not forward all the positions fell into place and mainly it felt natural and in balance

135 x 2
155 x 1
175 x 1 x 3
185 x 1 x 3

then 190 x 1 x 3 ( no video) then 195 x 1 x 5 all better than the last. This has promise

then 175 x 1 x 2 just to check the groove and it was sweet!

24 kg swings 5 x 8/8 all good

band pushdowns and band curls 3 x 12

BW 175.4
BF 14.5

Post Press notes

 

1) It seems critical to set up with the  hips as far in front of the bar as possible. I need to not rush this but really get locked in in front. 

Then unrack, lock the knees as best I can  then

2) push the bar back

If I'm too vertical on the unracking nothing goes right. The best reps are the ones where my hips are in front the most. then even with a bit of a knee flex the hips drive. Without that, the knee flex doesn't load the hip and the bar goes forward

205,210, 215, 215, 220 miss, 205 x 1 x 5, wt pushups, laterals db curls

 This went ok. Not great but solid

Realized I have to really really get my hips in front of the bar on the take off. If I don't I end up too vertical and not under the weight at all at the sticking point

Of course I realized this at the very end but I think that's a big issue. REALLY  take my time ( as I supposedly already learned) and lock in in front of the bar

THEN push the bar back

I'm really itching though, to try a vertical start position and then lay back, actually try a real Kono press instead of starting in the bow.It's just really an impossible position to lock in strongly as opposed to upright

We'll play around Wednesday maybe

175 x 1
195 x 1
205 x 1

210 x 1 decent

215 x 1 not recorded but wobbly then 215 again better

then 220 miss , soft knees bar forward then this better attempt but hips not in front enough 

205 x 1 x 5 sets

wt pushups
bw x 10
53 x 10 x 3

laterals db curls  3 x 10 15s

BW 176.
BF 14.9

Sunday Ruck

 

Really good one. Cold and crisp. Woke feeling really decent, took a few laps to loosen up the lungs and re pack the ruck a bit ( experimented and put ruck plate in higher pocket. didn't like and switched it back, much better)

45lb ruck

9 laps
1:20 min

4.5 miles

BW 174.8
BF 14.9

40 Kg One Arm Swings 20 x 5/5, 40 kg belt squats 3 x 12, pullaparts

 Really strong, good day today. Every rep of every  set felt fast, strong and powerful. Bell height was excellent as was bell speed and reversal

Never felt unsafe although I did have to work get the level of concentration I needed to feel safe. Body feeling 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
40 kg x 5/5 x 20

then 3 x 12 with 40 kg belt squat

pullaparts  3 x 30

BW 174.4
BF 14.0
W 57.2

195-215-200 all small plate experiment, , pushdowns curls

 The experiment continues. Used just the small change after I got to 135 and it was very interesting after 200 lbs. I think my CNS is used to the weight difference at 205-220 and when it didn't show up at these weights it adjust a bit (nowhere near as bad as monday) but enough to make the groove not perfect

BUT, very close. 

Putting the bar too high on the clavicle is not good, ends up making me lose balance backwards. RIGHT under the collarbone is correct

Unrack the bar with hips in front LOCK the knees hard then drive. Too long a wait and not enough  acceleration. Too soft knees and bars out front

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

then just added 2 five for 205 went ok. this is where my cns expected uneven I think

then another set of five for 215 for TWO singles. the second one better

then back down to 210

then two more sets of 205 ! not great but not bad either. mostly timing stuff but strong

then two sets of 200 the second on much better.

WHEW! that was a lot of work especially after Monday heavy ass day

then band pushdowns and curls

BW 175.4
BF 14.5

205, 215,220 miss, weight plates shifts

 So today was all over the place, although not for the usual reason(s). When I weighed the grey plates last week I realized one 35 was spot on, one .6 pounds heavy so I swapped their sides; putting the heavier on, that had been on my right on my  left, thinking this would help my right arm lock out easier

I never suspected it would throw my  whole press pattern out of whack. But it did. Used the latest cues:

Hips in front of bar or unracking

Lock knees

Press the bar back to the X

It was all good through 195 ( the old weight distribution)

then 205 was off a bit

 But I went to 215 anyway and made it but it was ugly and just barely. Knees were soft and I rushed it as usual

Went to 220 instead of the 225.5 I was thinking of if I smoked 215 and missed the first one badly and this second attempt was better but still nowhere near right

 then down to 215 for a miss

down to 205 for another miss!

205 x 1 but barely

then another miss!

went down to 185 and barely made it! then I realized the weight shift and shifted them back ( including the 25's which I switched too

185 flew

back UP to 205 which I made but not perfect but definitely back in my old groove

then this one

Just enough disturbance to the nervous system to totally throw my  groove.we'll see what happens Wed
Also, have to REALLY work on locking the unrack position in BEFORE I press. I will focus on doing this much more in the warmup weights. That position does not feel solid which makes me rush things when it gets heavy. My  hips were in front of the bar but the knees were DEFINITELY SOFT before the press. this is ruining it

BW 175.0
BF 14.7    

Rain Ruck

 First ruck in the rain in forever. And, totally unprepared for it as I didn't think it would open up. No coat, hat or gloves; it was pretty  warm too ( 55 or so) so I wasn't worried.

As it started I thought about tucking in but it was warm and I was feeling fine so I went with it

It was glorious. No problem at all and the air was SO clean and crisp. Loved it.

45 lb ruck

6 laps

4.5 miles

1:23 min for the 6 laps 

1:30 door to door

BW 174.8

BF 14.7

60 kg One Arm Swings 10 x 5/5, 60 kg belt squats 3 x 8, pullaparts

 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 squats

Pullaparts 3 x 30

BW 175.6
BF 13.5
W 5.6 (B)

Thursday Ruck

 

45 lb ruck

6 laps

3 miles

55 min ( slow day legs tired for some reason)

BW 176.8

BF13.8

195 x 5 x 1, 200 x 5 x 1, 24 kg swings, band pushdowns, band curls

 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

24 kg swings

5 x 8/8

band pushdowns 3 x 20-12 red and blacl

ss with band curls red 3 x 12.

db curls were bothering right wrist ,even 15s

BW 176.4

BF 14.9

205, 215, 220 x 1, 205 x 4 x 1, wt pushups ,laterals, db curls

 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 bar

an 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

WT pushups
BW x 10
53 x 10  x 3

Laterals 3 x 10 with 15

Db curls 3 x 10 with 15

BW 175.6
BF 14.1

Sunday ruck

 

 Really solid day, Perfect weather and legs and back felt fine, although it got off to a slow start as legs were heavy from Saturdays work

loosened up around lap four then all was good

45 lb ruck

9 laps

1:30 ( lots of dog interruptions )

4.5 miles 

BW 176.0
BF 14.0

48 kg One Arm Swings 12 x 5/5, 48 kg belt squats 3 x 10, pullaparts

 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

Pullaparts 3 x 30 sliced angles

BW 176.4
BF 13.8
W 57.4  (bath)

Fast Walk

 Really good one. Cool breeze, over cast and threatening rain. Perfect

Was really fast too right from the start. Was planning on doing four laps and six was no problem

Fast walk

6 laps

3 miles

46 min

3.9 mph ave

BW 176.4
BF 13.8 !

195 x 5 x 1, 200 x 5 x 1 , 20 kg swings 5 x 8/8, band pushdowns , db curls

 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

BW 175.6
BF 14.6

215 x 1 x 3, 205 x 1 x 4, laterals rear delts and curls

 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 meh

215 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.

again, meh. 

not happy

just holding head back made balance much harder. 

not sure what I'm going to do next

laterals
rear delts
db curls 20 lbs

BW 174.4
BF 14.1

Sunday Ruck

 

Decent one. Really perfect weather and not too beat up from swing training or New Years eve.

9 laps

1:25 min

about 9 min per 1/2 mile pace

45 lb rucker

BW 175.2

BF 14.5

44 kg one arm swings 16 x 5/5, 44 kg belt squat 3 x 10, pullaparts

 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%)

one arm swings

Usual warmup and skipped the 40 from the 36

then right to the 44 for 3 x 10 squats good too

Pullaparts 3 x 30

BW 174.4 !
BF 13.7 bath
W 57.7

Thurs Ruck

 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 rucker still feels like cheating

45 lb ruck

6 laps

3 miles

53 min

BW 175.6

BF 14.6

175 x 6 x 2, 185 x 6 x 2, 24 kg swings 4 x 8/8, band pushdowns, 3way db curls

 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

then  185 x 6 x 2

 this is the best example of what I'm trying to do

https://youtu.be/mJRTG5QAyfc

then 24 kg swings 4 x 8/8 tired by now

red band pushdowns 3 x 20
SS with 20 lb hammer curl, supinating curls, rev curls

BW 176.7
BF 14.5

215, 220 miss x 2 205 x 5 x 1, wt pushups, laterals rear delts

 So freakin close

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 ok

220 x 2 misses

205 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

then wt pushups
bw x 8
53 x 8
85 x 8 x 2

laterals rear delts 3 x 8/8 15s

BW 176.2
BF 14.2

wednesday will try this technique with full grip

Sunday Ruck 45 lbs 4.5 miles

 

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 

BW 176

BF 14.4

40 kg One arm swings 20 x 5/5, 40 kg belt squat , pullaparts

 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

then 40 kg belt squats 3 x 12 these all felt good

 pullaparts 3 x 30

BW 175.2
BF 13.7 bath
W 57.7

Thursday Ruck 3 miles, GoRuck rucker 45 lbs 17 min/ mile ave

 

T

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

45 lb ruck

6 laps

50 min

17 min/mile ave

BW 174.4
BF 14.6

185 x 3 x 1, 195 x 3 x 1, 200 x 6 x 1, 24 kg swings 5 x8/8, floor pushups

 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

floor pushups

54 x 2 sets

BW 175.6
BF 14.9

215,220( almost)215, 205 x 4 x 1, 85 lb wt pushups,laterals

 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 bit

215 was solid but not fast

220 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 hips

thought about taking it again but glenn talked me into 215 instead. good call better than the warmup

then 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

this is necessary

laterals rear delts 3 x 8/8 with 15s

BW 174.8 !

BF 14.5

Sunday Ruck GoRuck rucker 45 lbs

 

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 )

last lap (7:48)

1:40 min

BW 175.4
BF 14.5

60 and 68 kg One Arm Swings, 7 x 5/5, 2 x 5/5, 60 kg belt squats, pullaparts

 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 be

Height 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

Pullaparts  3 x 30

BW 174.8
BF 13.9

GoRuck rucker pack and weight plates 3 mile ruck 45 lbs

 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.

45 lbs Rucker
6 laps
3 miles 
50 min

BW 175.2
BF 14.1

Press Cues/Timing

 

1) Set up hips in front of bar

2) Unrack with hips in front

3) Initiate press with hip drive

4) Immediately lay back 

5) Press to X

IT A HIP DRIVE LIFT

185 x 3 x 1, 195 x 3 x 1,200 x 3 x 1, 24 kg swings 5 x 8/8, floor pushups

 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 1

200 x 3 x 1

the 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.

Cannot rush the start, regardless of the outcome

24 kg swings

5 x 8/8  solid today. Big swing day Sat

Floor pushups
2 sets of 50  strong

BW 175.8
BF 14.5

195 x 2, 205 x 2 ( ties PR) 215 x 1 ( fast) 220 x X twice, wt pushups, laterals

 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 it

then 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

95-185 ( missed out in front twice)

wt pushups

laterals as usual

BW 175.4
BF 15.

6 lap ruck in the rain

 

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.

Tired of messing about with this

Pretty rainy too. everything swampy

47 lb ruck

6 laps

3 miles

3 mph ave speed

BW 175

BF 13.7

48 kg One arm swings, 48 kg belt squats, pullaparts

 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

BW 174.8
BF 13.7
W 57.4  bath

Thursday ruck 2 miles

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

45 lb ruck

4 laps

2 miles 

38  min or o

BW 175.8

BF 15.2

185 x 3 x 1,195 x 3 x 1, 205 x 4 x 1, 24 kg swings floor pushups

 Not bad but not great either. A shorter touch and go works best. Getting the fast hip drive at the start works too Staying on the x is right as well

Putting it all together as the weight goes up. Not so easy

Everything was good but not great. I need great. 

raised elbows TOO high on second rep and tweaked left biceps tendon a bit but it went back quickly

then 195 x 3 x 1

then 205 x 4 x 1 ( lost one on balance) these were solid lines but not much acceleration at top

the more I stay  focused on the X the better the lockout

24 kg swings  5 x 8/8

floor pushups
50 
40

surprisingly hard after a few weeks off

BW 176.4!
BF 15.3 ?

Press cues

 

1) Elbows

2) X

3) Toes

4) Touch and go /Hip drive

5) X

215 miss, 225 miss, 220 miss then 205 x 3 x 1 and then 215 x 1! crazy day

 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 hips

then a 215 miss backwards as the added weight and no forward hip drive pushed me off balance

went up to 225 for TWO misses. along the same lines

thought it was a speed issue so went down to 220 and missed same way

then 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 now

then finished off with this 205 which was solid too

then wt pushups  3 x 10 53 lbs

laterals/ rear delts 3 x 8/8  15s

BW 175.2
BF 14.3

12 lap Ruck

 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

No worries

45 lb ruck

12 laps

2 hours total  2:10 door to door

12, 360 steps

BW 174.8
BF 14.6

44 kg One arm swings 16 x 5/5, 44 kg belt squats 4 x 10, pullaparts

 Cold, irritated and just not in the mood this morning but got it done regardless. Actually decent power and bell  height but mind was the issue.

Had to force myself to focus each and every  rep of every set

We were going fast but it seemed to take forever

44 kg OAS 16 x 5/5

then straight into belt squats

Right knee a bit tight as my right soleus has been too . Just had to push knee out more in bottom

Pullaparts 3 x 30

BW 175.2
BF 13.1 Bath
W 58.1

195 x 5 x 1, 200 x 5 x 1, 24 kg swings, band pushdowns

 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

BW 176.6
BF 14.1

"Touch and go" 215, 225 x X, 220, 215 , 205 5x1, wt pushups, laterals rear delts

 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 think

Good enough I said fuck it and went to 225

Actually 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 decent

then back to 215! never done this before and it went

then 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

Laterals rear delts 3 x 10 15s

BW 175.4
BF 13.9

Sunday Ruck, 11 laps

 

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

Last laps was 7:53, and felt strong

46 lb ruck

11 laps

12,360 steps

1:42

BW 175.4
BF 14.3

40 kg One Arm Swings 20 x 5/5, 40 kg belt squats, pullaparts

 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

still felt solid,square and strong

pullaparts
3 x 30

BW 175.4
BF 13.2 ( bath)
W 58.1

185 x 5 x 1, 190 x 5 x 1, 24 kg swings, band pushdowns

 Funky ass day all day but the workout turned out all right Better than all right, actually and got some serious technique work in

After I realized I still have to SPOT THE X  as I drive the last five sets were even better.

1) bar right under clavicle

2) elbows up

3) unrack grip toes

4) spot the X

5) touch and go the bar

6) keep eyes on the x

or , shortened

Elbow
Toes
X
Touch and Go
X

also, don't linger too long before touch and go. get  tight on the setup and GO

185 x 1 x 5 sets

190 x 1 x 5 sets

24 kg swings  5 x 8/8

Red band pushdowns ( shoulders did NOT want pushups)

2 x 20
1 x 5

BW 175.4
BF 14.5