Sunday ruck: late post

 

Missed writing this down but I did it

Just eight  laps though as I had dog babysitting time constraints

45 lb ruck

8 laps

1:20 min

18 min miles or so

felt good just not energetic

BW 173.8 !!

BF 14.4

225 miss x 2, 215 x 1 , 205 x 1 x 4, pushdowns, laterals, rear delts

 Shockingly good workout especially considering how frazzled the morning was. But I got my weight back up to 175.4 after yesterdays determined eating,lol, and that helped too. Actually felt really good under the weight. warmups went really well.

Originally given no time at all with this new technique I thought I  was not going to take 225, especially from a 205 -225 jump but after 205 went so well I decided to.

And even though I missed it was close given I did not do the proper technique and I could tell.

My hip were just not forward enough on the setup. that is crucial

Second attempt was just weird, went no where and I'm not sure why

But then 215 flew and lockout out well as did the 4 singles with 205. 4th  rep was off forward  as I missed the X

Cues

Hips in front on setup

Pushup on bar to unrack

Drive hips forward and look at X

135 x 3 tough and go

155 x 2 touch and go

175 x 1

195 x 1

205 x 1

225 x X

225 x X

215 x 1

205 x 1 x 4

pushdowns 4 x 10

laterals/rear delts

BW 175.4

BF 14.4

48 kg One Arm swings 10 x 5/5, 48 kg belt squat 3 x 10, pullaparts

 Actually slept pretty well last night although still in spurts, Woke up feeling good. Workout went well but I brain farted and thought we were only supposed to do ten set then realized it was twelve but decided on ten anyway as I thought it made most sense

A pound and a half light, too.

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 3/3
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 10/10 x 10

First set, even  though I thought I cinched the grip it felt weak. Chalked the bell a lot and really 'strapped in' and the rest of the sets were no problem

Didn't think bell height was as good as last cycle with  48 but looking back at the older video I realized today  was as good or even slightly better!

Squats felt great too

Pullaparts 3 x 30

BW 174 !!yikes

BF  14.0 with bath

W 57.1

172 x 2 x 3, 185 x 2 x 3, 205 x 1 x 3, 195 x 1 x 2

 This was a win. The big focus was on getting, and keeping, my hips in front of the bar from start to finish and it worked pretty well

Set up with the hips in front and then simultaneously push the hips forward and the bar up ( back to false grip again) to start the press.

Also as before press up into the bar on the unracking and lock in before starting

 touch and go reps too

155 x 2
175 x 2 x  3

then 185 x 2 x 3 

then a big jump to 205 first set was slow. last set was best, really got my hips in front

then down to 195 for 2 singles

 very pleased with this, especially considering Monday

wt pushups
BW x 10
53 x 10 x 3

20 kg swings
4 x 8/8

BW 175.4
BF 14.9

Push up, Push down. Push forward, Push up

 

225 x X 2, 215 x X x 2 ,205 x X x 2, pushdowns laterals, rear delts

 Well this sucked all the way around. Except for the warmups; they went well up to 205, then everything fell apart. I can't remember missing 205 for all the downsets but I did today

Slept like shit, was basically up since 12:30 with some brief REM sleep time. Didn't feel it affected me though so really can't blame it on that.

I did what I set out to do and it just didn't work. That was : elbows up high as possible during the setup, push up during the liftoff then look for the X as early as possible

I think that's what messed me up. I hinged back from the lower back instead of my hips counterbalancing me as I pressed. So the center of mass of the bar was behind my heels instead of over them. Lost balance on first attempt

Plus bar was too high on neck exacerbating that issue too

205 x 1 warmup

Made the bar position on second attempt but not enough acceleration and it stalled

225 x miss twice

then two worse misses with 215 twice!

then to add insult to injury three misses with 205!

Just horrible. the ONE thing I failed to do that I said made the biggest different was 

 PUSH UP

PUSH DOWN  I did not push down!

Overemphasis on too high  elbows and spotting the X too early messed it up

Not sure but I may go heavy again on Wednesday

BW 175.4

BF 14.5

4.5 Mile Ruck 45 lbs

 Solid one although not fast. Most laps were around 8:25- 8:35. Not particularly tired but it was cold and I was slow to warmup.

Legs, lungs and back were feeling good tho

45 lbs

9 laps

1:30 min total

4.5 miles

last mile in 16:25

BW 175.4 !

BF 14.5

44 kg One Arm Swings 16 x 5/5, 44 kg belt squats 3 x 10, pullaparts

 Really solid day. Cold start for some reason but by set 4 all was well and hit standard height from then on, and maintained it throughout.

Had to remember to set the grip deep after the first set and my grip was weak as hell. Then I realized I was just hooking it too casually. Deep set fixed things right up

One arm swings

16kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 x 4/4
32 x 4/4
36 x 4/4
40 x 4/4
44 x 5/5 x 15

then really good squats 3 x 10 with 44

feeling thick

miniband pullaparts 3 x 30

BW 174.6 !

BF 13.3 bath
W 57.7

Thursday Ruck

decent one. Cool and crisp and overcast.

Legs pretty fresh from no ruck just walk on sunday

3 mile

45 lbs

most laps 8:30 or under

Last two laps right around 8:00

felt pretty strong

BW 174.6
BF 15.3! 

175 x 3 deadstops x 5 sets, 185 x 2 deadstops x 4 sets, 205 x 1, 24 kg swings, wt pushups

 This went great AND I found something VITAL in looking back over the videos already. I had success on trying to hold the bar above the pins and finding the X after I started to press BUT I saw that my best reps ALL started with the elbows HIGH UP. IN FRONT OF THE BAR.

The reps that went forward or slowed came from a dropped elbow position, every one

Good news is that the elbows up reps were usually the first ones, the second and or third reps the elbows dropped( wasn't trying to keep them up consciously) and those were the slow ones

Gonna change that immediately!!

Cues
 1) ELBOWS UP IN FRONT OF THE BAR ON SETUP ( Bill Starr angle)

2) PUSH UP AND HOLD BAR ABOVE PIN ( FOCUS RIGHT ARM)

3) LOOK FOR THE X AS I PRESS

first rep elbows not high enough, second rep good, third rep too low

first rep elbows too vertical, second better, third so so

first rep elbows PERFECT, second rep ok third rep good

first reps pretty close to perfect, second so so and too straight  an upward path

first rep ok second rep better

both reps PERFECT!

Elbow position really good but definitely should be higher, especially at this weight and higher

 then 24 kg swings 4 x 8/8

wt pushups on paralletes

horiz bar with wrapped thumb

3 x 10 with 53

225 lb press miss twice, 215 x 1 , 205 x 1 x 4, pushdowns laterals rear delts

 Was hoping for four in a row but just didn't come together. On video inspection two main problems : not REALLY pushing the bar up enough to have the bar high off the pins and failing to re spot the X at the sticking point. Either one of these was correct then either attempt might have finished

If I don't really push up I can't really push down and the soft knee start is back.  that always stalls at 3/4 which it did

I also seem to need to push much harder on the setup with the right arm; the elbow is too low and the bar dips to that side. Have to remember to focus on that.
Second attempt was somewhat better but failing to  spot the X let me shift back on my heels and it was over

then I took and missed 215 forward and then realized ( glenn did) that I wasn't looking at the X . took it over and made it

this wasn't that bad but still not exerting enough upward/downward pressure at the start

then 4 singles with 205 which were 'ok' but again wasn't getting tight enough. I will fix that

band pushdowns 3 x 10 blue and black bands

laterals and rear delts 3 x 8

can't wait for wednesday already

BW 175.0
BF 14.4

not bad sleep but definitely not feeling on my game. lots going on with the doggos

Five Mile Fast walk

 

Started off with the ruck today but it immediately starting raining so I took it off, put on my raincoat and went back out

Then it stopped raining

But I figured it was time to do an unweighted fast walk anyway and I'm glad I did

It was glorious

Overcast skies, cool crisp air and slight drizzle and not cold. Perfect walking weather

Started out with 7:40 half miles and they just kept getting faster each lap as I warmed up

Laps 7 and 8 were 7:10 or so and the last mile was 14:02. I did ten laps today in 1:20 or so. really strong and great leg speed.

10 laps

5 miles

1:23

BW 174.8
BF 14.0

40 kg one arm swing 20 x 5/5, 40 kg belt squat 3 x 10, pullaparts

 This was a strong one.A really good nights sleep didn't hurt one bit. Wish I had more bodymaintenance in but I got what I got. No real tweaks but left biceps tendon/levator scap keep activating. Getting it sorted but slowly

One arm swings

40 kg  20 sets of 5/5

Bell height and power were outstanding. This groove is really setting in

Pace was pretty  fast even as we worked to slow it down, Pretty warm today also while welcome, a big shift from lately. Getting back in heat shape might take a minute this  summer

40 kg belt squats 3 x 10

learned my lesson from last month. just tens , felt solid

Mini band pullapart 3 x 30 3 angles

BW 175.6
NF 12.7 B
W 58.3

Thursday Ruck

Hard one today, but just from fatigue from puppy life. Plus it decided to warmup fast which wasn't expected

Either  way, it got done. Not fast pace but that's fine just needed to get the the miles

45 lb ruck

6 laps

59 min

lots of little rest pauses

BW 175.4
BF   13.9

175 x 3 dead stops x 4 sets, 185 x 2 deadstops x 4 sets, 24 kg swings 5 x 8/8, band pushdowns

 This went strongly despite being pretty  sore and pretty CNS fried. The techniques held, the cues worked and the bar moved correctly. Even in this fatigued state

The  Cues

1) elbows up high

2) push  up/ push  down

3) push to X

The only set I lost balance on was one I thought " lock knees" instead of push down and ended up back on my heels.

175 x 3 x 4

then 185 x 2 x 4

[

Pretty surprise to see, from these angles, just how far off the pins the bar is starting from now. SO much  better than before. The "push up" cue is crucial. It really coils the shoulder arm spring.

 24 kg swings 5 x 5/5,6/6,7/7, 8/8 Man I always hate swinging as a second exercise. it's just such a rude change of direction from presses

band pushdowns purple medium, black mini 3 x 10 stepped up the resistance

BW 174.8
BF 14.1

225 lb press ( 13th time/two plates),215,210,205 x 1 x 3, wt pushups, laterals, rear delts

 Wow, if I can make this on a day like this I should be able to make it every week! Decent sleep but just not enough of it and I was dragging from the get. But I stayed focused on the desired goal of today: lock the knees because starting to press: and it worked!

The cues came to me too

( elbows up)

Push  up

Push down

Push to X

thinking pushing up proved last week to maximally activate the entire pressing muscles after unracking. then it came to me in the warmups:

Just push down after you push up to unrack

AND IT WORKED! My  legs strayed tight! That allowed me to finish the 225 where normally they would give and I'd miss

Thinking lock the knees, tighten the quad etc just never got me the feel I wanted but this did right away

 

 

warmups as last week

dead stop triples with

105

135

155

then doubles with

175

then a single with 195 and 205

 

 

wt pushups

bw x 10
53 x 10 slow and hold lockout x 3

db laterals
rear delts x  8/8

BW 175.0
BF 14.4

 

45 lb four mile ruck

 Finally got back on track with my rucks despite the new doggo and the spring forward time change bullshit

Didn't want to but got it done

Only 8 laps( four miles) as that's all the time I had to get back onto the dog shift but it was perfect

Everything felt good and it was much warmer (mid 50s) and still cool and crisp but no rain

45 lb ruck

4 laps

1:20 min

about 10 min per mile

BW 175
BF 15.2

60 kg One arm swings 10 x 5/5, 60 kg belt squat 3 x 8, pullaparts 3 x 30

  Well this was a nice surprise. With the new puppy Ronin, the nights have been, well, erratic as far as sleep. That was last night. As well as some deep pelvic floor tightness from doing twenty million deep squat puppy pickups in the last two days and left lat tightness that I'm sure are from that too

Then, even  though I should be able to sleep to 5 am the cat and the pup  decided to fight right by my head and I just decided to get up and get started.

Of course this right before the heaviest weight of the cycle

But it went well. Even the first set

16 kg x 5/5 x 1
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 4/3
60 kg x 5/5 x 10 sets

 The bell height and speed was unexpected but much appreciated and, as I suspected, all my body tweaks felt better once I started

Still took enormous concentration to stay focused as Ronin was in his crate in the house by himself as we trained and I could hear him crying and barking for a bit  But he settled down and I did as well

60 kg belt squats

these felt great. a  mile high in depth world but it works that specific ROM so there's that

Pullaparts as usual 3 x 30 with varied angles 

BW 175.0
BF 13.6 Bath
BF 57.4

175 x 3 x 4sets dead stop, 185 x 2 x 4 sets deadstop, 205 x 1, 24 kg swings, band pushdowns

 This went just about perfectly. Goal today was to keep up the good elbows up arm tension on the bar after unracking but also lock the knees harder and longer before starting any rep

worked great

105 x 3 dead stop

135 x 3 DS

155 x 3 DS

175 x 3  x 4 sets then 195 x 2 ds

went really well:
elbows up

unrack and push up hard on the bar ( especially right arm)

lock the knees and hold WITHOUT falling back to heels

push the bar back to the  X

then 185 x 2 x 4

this 205 x 1 downset was solid too. the technique, timing and line were all right. just a little tired at this point

24 kg swings  4 x 8/8

band pushdowns 3 x 12

BW 175.6
BF 14.3

225 close miss, 215, 210, 205 x 1 x 3, wt dips, laterals, rear delts

 A really decent day. I accomplished what I set out to do, pushup harder on the bar before I pressed, keep my elbows up and push the bar back to the X. Also not letting the right side dip from uneven pressure

But I didn't get or keep my knees locked enough on the 225 or 215 which is why the lockouts weren't there

BUT it's a great start and mentally I was solid. The most solid ever. I took the 205-225 jump again with no fear or anxiety

"He who dares, wins" I told myself  again. And, right before I took the weight: DARE to Win

It helped a ton, great focal point.

I can see now I finally have to get stronger to go forward. No longer am I trying to figure out the technique. Now, I have to make it stronger. Stronger shoulders and arms, and stronger legs.

Clear as day

As excited about my future pressing now as I have been in eight years!

135 x 3 dead stop
155 x 3 dead stop
175 x 3 deadstop ( I REALLY think this new warmup helps a ton but I think I only need 2 at 175)

195 x 1

205 x 1 warmup very very strong and fast

225 x almost!

215 x 7/8 too same problem

210 good 

then three very good singles with 205

the weight bar pushups
bw x 10
53 x 10 x 3 held lockouts

laterals and rear delt 3 x 10 20's

BW 175.4
BF 14.3

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

 Another strong one!  Came up with the perfect cues for this too, finally

BEND THE KNEE

LOCK THE KNEE

So simple but that's the point. If I don't bend the knee enough I tend to rush the backswing and it's harder to hold the standing plank

This worked great. Height on the swings were all uniform, more or less standard chest  height. It took a few sets to warmup but then all was good

Strongly locking the knees out and HOLDING THEM LOCKED is the key to max float and height

then 48 for 3 x 8 very strong

then 3 x 30 pullaparts

BW 175.4
BF 13.5 bath
W 57.4

ready to ruck tomorrow .Missed the last two thursdays. one to accountant and one to rain

225( two plates) x 1, 205 x 1 x 5 66th Birthday Press

 "HE WHO DARES, WINS"

This is what I told myself all morning as I prepared for my 66th Birthday  Press challenge. Trying to focus on the technique too much just put me into pre start mode which I really  didn't want so I just kept saying that to myself.

Even as I got on the platform for the lift that's the last thing I said.

It was a weird chain of events. Was going to not make the big jump from 205 to 225 as I thought given all the technique changes I was making it was a bit too much but when I got to it I thought "he who dares.." and just put two plates on the  bar

AND made it on the first attempt! AFTER missing my first attempt with 205 out in front! that messed me up a bit but then smoked the next one and then 
THIS

It wasn't perfect. Knee lock wasn't spot on and while the lockout was the best in forever the  right arm could be better but I made it!!!!

The cues though

1) Elbows up

2) push up to unrack and lock knees

3) drive bar back and to the X

Key thing, as I thought, was to keep upward pressure on the bar after I unrack and try to have the highest start position as possible

and this I did

I did change the warmup tho and I know that helped

135 x 3 dead stop singles
155 x 2 dead  stop singles
175 x 1
195 x 1

then 205 for  MISS out in front ?! ACK. did NOT stand straight up on unracking but shifted back. Always ba

But took it over and crushed it

THEN decided to just jump to two plates which I did and made! crazy!

then 205 x 1 x 4 then missed number but took it over and crushed it

then 24 kg swing 5 x 5,6,7,8,8

then pushdowns and out!

PUMPED! especially because I know which technique to use as much as anything!

BW 175.4
BF 14.9

175 x 3 x 4, 185 x 2 x 4, laterals pushdowns pullaparts

 This  went great. every  rep was fast but I figured out some even more important details

Yes, the elbows have to be "up" but why? the more in front of the bar they are the more my T spine extends! As I lift the elbows the chest lifts too. ( what's really happening is that the upper arm is moving and the T spine mimics that angle

BUT BUT BUT I HAVE to keep that angle when I unrack it! IF I unrack with knees and or hips and elbows drop it's sub optimal

One the lifts where I hold the angle on unracking everything is much more balanced

For example the first rep of this second set with 175 is perfect and the lockout is easier and in balance. the second rep I dont maintain enough pressure on the  bar and it sinks a bit and I fall back a bit also at the lockout to compensate. third rep is a blend of the two

and the first rep of the fourth  set with 175 is the best rep of all 12. I really unrack the bar with ARM PRESSURE INTO THE BAR AND COME STRAIGHT UP OFF THE PINS!
And elbows stay  up during the unracking and back arch doesn't change

Second rep is also perfect. third rep is good but elbows are just not quite high enough

on the first rep with 2nd set of 185 the ebows are ok but not optimal, just a tad low and bar goes up too much and not back enough. the bar path FOLLOWS THE ELBOW ANGLE at the start of the press/Second rep elbows are up more and rep is better

last set with 185 was solid. I focused on elbows up , lock knees, press to X as cues and it helped. I think I was getting a bit tired here and wasn't focused enough on maintaining upwards pressure on the bar as I unracked it

More practice but this technique is solid!

Starting press with bar as high as possible off the pins is key  too

laterals
pushdowns
pullaparts

BW 175.6
BF 14.4

Sunday Ruck

 

Another really good one. Took it easy on purpose and just let the lap times fall where they  may. Still came up good

Almost all of the 9 laps were 8:30 or below and the last two laps( one mile) was 16:39 so 8:20 per lap

I'll take it

45 lb ruck

9 laps

4.5  miles

1:23  min

BW 175.4
BF 14.9

44 kg One Arm Swings 16 x 5/5, 44 kg belt squats 3 x 10, pullaparts

 Another good one. Power and height were excellent and probably the best ever with the 44. And, right out the shoot as well, which is very rare. body parts are feeling good for a change too, which is very nice

44 kg One arm swings 16 x 5/5

It still is a shit ton of sets though. And this really trying to max out the  standing plank every rep of every set is freaking exhausting!

Belt squats felt good as well, although I learned my lesson from last week and only did sets of ten. It was fine

Pullaparts 3 x 30 angled

BW 175.4
BF 13.5 bath
W 57.7

175 x 3 x 4 , 185 x 2 x 4, 205 x 1 x 2, 24 kg swings 5 x 7/7, band pushdowns

 This went great! I duplicated the Feb 21 workout, one week  before perhaps the best two plate press I've done. And used the same form and everything went so easily

The NUMBER ONE key is ELBOWS  UP in the unracking. Everything else flows from there. Or doesn't. They have to be up and STAY UP as I start the press or else the bar goes up and forward.

I also have to keep UPWARD PRESSURE on the bar before the start as well. This loads the shoulders and arms as well as gives me a higher starting point.

Then I have to PRESS TO THE X and NOT lose sight of it and initiate from the shoulders and arms NOT THE HIPS ( as I have been doing)

I didn't really focus on the legs, the hips seemed to move under the bar as I pressed to the X up and back over my face

Also used the wrapped thumb as I did last year. helps the shoulders work and less chance of pushing forwards

My cues were

1) ELBOWS  UP

2) PUSHUP INTO BAR, LOCK KNEES

3) PRESS TO X, STAY ON X

135 x 3
155 x 2
175 x 3 ( dead stops) x 4 sets

they all went great

then onto 185 x 2 ( dead stops) x 4 also

then right to 205 ( the biggest jump I've ever taken in this and it went well

First set I lost sight of the X and it drifted forward but I still made it then I stayed  on the X and it was sweet!

Monday I have to take the bigger jump
135 x 3
155 x 3
175 x 1
185 x 1
205 x 1
225 x 1!

24 kg swings

5 x 7/7

band pushdowns 3 x 12

BW 176.0
BF 14.5

ELBOWS UP ELBOWS UP ELBOWS UP!

205, 215 misses, 210, 205 x 1 x 5, pushdowns laterals

 This went to shit fast. Woke up with lateral knee pain on my TKR knee and that's not fun. Not bad but anything on that side freaks me out. Pretty sure it's from my anterior tibs getting over worked the last two fast rucks but again, I don't like it

So that didnt help my nervous system and everything didn't work

up to  195 was good as usual but my  elbows were dropping as I let my shoulders go back as pushed my hips forward and everything went out in front

Alternated with false and thumb grip and both were shit as my elbows were the issue

ack.

then went down to 205 and this was it

then figured out it was the elbow and actually made 210. slow but decent

then a few more sets at 179 then back up to 205 for a few

I was wiped so just did pushdowns and side raises ( 20 lbs )

BW 175.6
BF 14.5

Sunday Ruck FAST

 This went very well. Start a little stiff and heavy legged from the high rep squats but even the first lap was decently fast. then it got better

Cold crisp day again always helps

lap 1  8:30 

lap 2 8:15

lap 3 8:05

lap 4 8:01

lap 5 7:44

lap 6 7:23 !!

really poured it on on the last lap but still. haven't done a lap this fast in years

lungs are finally getting back in shape!

40 kg One Arm Swings 20 x 5/5, 40 kg belt squats 3 x 15, pullaparts

 Wow, really really strong workout all the way through. Hard, for sure, but strong and powerful from the warmups and the first set. Nothing  hurt, was tight or at issue. Even my wrists and forearms felt fine The best height and bell speed with this bell ever as well as from set one to twenty.

Was really able to hold the standing plank at the top and let the bell float. Really good day

Then 3 x 15 with 40 kg belt squat which is the most reps I've done with this. Not quite deep enough to touch but decent depth nonetheless 

Then 3 x 30 pullaparts

All good

BW 175.6
BF 13.5 Bath
W 57.6

Thursday ruck

A very  solid 6 lap, 3 mile ruck with some fast lap times

Lap one 8:20sec or so

Lap two  8:15

Lap three 8:11

Lap four  8:05

Lap five 7:49

Lap six 7 :46

enough  time between laps to check leg asymmetry on phone which was 0

45 lbs

6 laps

53 min total time

BW 176.6
BF 14.1

205 x 1 x 6 sets, 24 kg squats, pushdowns

 This went very well. Was pretty stiff and sore from Monday( right oblique, SI!) for no good reason although  bicep tendon (L ) seems to be back in place now. I think the oblique thing is actually from pressing now with even weights. I haven't had to press symmetrically  forever and now that I am, things that haven't had to work this hard, are

It'll even out fast I feel and is no real problem.

Cold again in the garage too and no time for bath so it was slow start

Cues

Elbows UP

Hips forward and SPOT X 

Fall back and press to X

195 x 1 x 3

these went well then 205 x 1  x 6 ( Missed second out in front as I set up too far behind X)

then two down sets with 179 very  fast

all in all VERY  good. timing will just better but THIS is the technique.

24 kg swings  5 x 8/8

Band pushdowns 3 x 12

BW 176.6
BF 14.4

2015,215, 225 miss 205x 1 x 5 New York plates maiden voyage

 It was a great session. The technique worked great I felt decent going in, left biceps tendon was NOT talking to me. I figured out some more refinements already on this technique and the York plates and the weight combinations worked well! Best press day in forever, despite the miss

The Cues I was working off

1) Elbows up

2) Hips forward

3) Fall back and press to X

What I figured out after 

1) Elbows up

2) Hip forward AND spot the X!

3) Fall back then press

When I push the hips forward I have to ALLOW the shoulders to go back, to create the bow. On all the harder reps I didn't let myself arch enough and part of that is just not spotting X early enough.

Then I have to fall back and press pretty close together on 225; the first one was good on the second miss I pressed first and that doesn't work at all

195, 205 ( first one ) and 215

I missed the first attempt 215 by falling back too much and losing balance. this is the second attempt and compensation
then 225 and a second miss

then five singles with 205 and all were decent. the last two is when I figured out to spot the X as I set up and the line was better and the rep faster

then wt pushups
3 x 10 with 53

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

BW 175.4

BF 14.2

Sunday Ruck

 Very strong and fast one.  Pretty quick right out the gate. Not great sleep the night before but energy in the tank and nothing hurt so that helps

First few laps were
8:20
8:17
8:15

then back to a bunch of 8:25 and 8:30's and finished up with 8th lap = 7:49

9th lap =7:33 right around 15 min MILE time. Not that hard either. Legs felt loose and fast and lungs were open

45 lb ruck

9 laps

4.5 miles

BW 175.6
BF  14.4

60 kg one arm swings 10 x 5/5, 60 kg belt squats 3 x 8, pullaparts

 Strong strong day. Pretty  much best bell height ever with this weight but more importantly it felt strong and SAFE, not imbalanced or worrisome at all.
Even the transfers were solid

Really focused on staying locked in at the top plank position and letting the bell float just that extra second or so and it makes a big difference on  bell height

60 kg x 10 x  5/5

then belt squats 3 x 8 with 60 kg also

these felt square and balanced too. and strong. should have done 10 rep sets. next time

pullaparts 3 x 30

BW 174.8
BF 13.7
W 57.4  Bath

Thursday ruck

 

Another good one. Hotter than usual but still not bad at all. Started off pretty  fast too,  8:30 first lap, then down to 8:20 then 8:15 or so then around 8:20's for the next two and a 7:49 last lap. Very very good

45 lbs

6 laps

3 miles

51 min or so

30 sec break after each lap to check gait and stride symmetry and reload. Kind of like Max Vo2 rucking

BW 175.2
BF 14.9

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