Sweetness. Not a bad rep in the bunch,185-200-185 , 20 kg swings, pushdown

 Well this went perfectly. Not a bad rep all workout and it is simplicity itself. The lessons from monday got incorporated effortlessly

The Cues ( long version)
1) hips in front spot the X

2) Elbows right under bar

3) Stand straight up and lockout, stay on X

4) Head moves back, press straight up

5) Hips move forward immediately

Short Version

1) X

2) Lockout

3) Head back

4) Hips forward

Such nice straight lines! Only iffy rep was the last set with 185 where I let my elbows come forward too much on standup and it was a bit wobbly

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

195 x 1

200 x 1 x 2

190 x 1 x 2

185 x 1 x 3

 Couldn't be happier. Keeping the bar rack high, elbows vertical and directly under the bar, pushing the bar up with my arms on unracking ( this keep the start position of the press higher too) and staying on the X, moving my head back as I start to press and simultaneously driving my hips forward.

THIS IS IT

It may take a while to do it right with 215-225 but this is technique and form
Next Monday just lots of sets with 205

20 kg swings 5 x 8/8

Light pushdowns 3 x 15

BW 174.8
BF 14.9 ( One glass wine last night)

12 noon
BW 176.4
BF 10.7
W 60  ( bath) never have hit 60% hydration so many times

Olympic press practice

 Actually this went pretty well but I'm not sure it's for me. Even though, on surface it seems like less moving parts and is very similar to what I've been doing I think there's even less margins for error

Especially  when the weight get over 205

I used my reverse pelvic/back rhythm ( after setup lean back to get my hips to go forward and it worked ok til I got to 215 then it was TOO much and I lost balance backwards.

Also with this technique I lowered the bar a bit on my chest that seemed to make it easier to load the bow forward BUT also makes it easier for the bar to roll on setup. argh!

One thing that was clear with this technique: I HAVE to unrack the bar to a pretty  vertical start position and then load the bow. If I unrack with the hips already  forward I lose any 'slingshot' effect. that's a positive but it's still precarious to hit exactly the right spot

Oly press practice
45 -105 x 2
135 x 2 x 2

155 x 2 then 175 x 1. still good up to here

then 195 x 1 ( here I wasn't unracking vertical enough and I made the weight but slowly
205 x X lost balance backward from the above technique then 205 x 1 make decent

then 215 miss pretty badly then a 'kinda' make losing balance at end. Dumped the videos. Ugly

then down to 195 x 1 x 3 the 175 x 1 perfect
then two plates for unracking holds but it didn't ( as it never does) feel 'right

laterals/rear delts  3 x 8/8 20s

BW 174.9
BF 13.8  4 am

12 noon
BW 175.6
BF 10.6
W 60.0

this seems to be my best ever rep

Cues
Spot  X 
Stand up and lock
Press to X
Get hips back under bar!

Shorter  version

X
Stand up
Press to X
Hip forward!

Sunday Ruck

 Not bad either. Had a half a bottle of wine last night and slept pretty well. Strong on the ruck today too

45 lb ruck

9 laps

9556 steps

1:25

4.5 miles

top speed 3.4 MPH

BW 173.8

BF 13.5

44 kg One arm swings 16 x 5/5, 44 kg belt squats, 3 x 10, Oly press practice

 Stronger than expected today.More the decent height and power on the swings and it was just nick and me and we moved pretty fast. Lungs and legs and back were good with it too

44 kg Belt squats

then some light oly press technique practice

from bar to 125 lbs for doubles

BW 174.4
BF 12.0 B
W58.8

195 x 1 x 12 sets, 205 x 1 x 2, 20 kg swings 5x 7/7, light pushdowns

 Weird one, The technique kinda worked.got much better towards the end when I coordinated the lat squeeze WITH a forward hip move. THEN reversed it

Bar is still ending  up forward to much as I want to tuck my chin; just like the squeeze the lat it's natural

Might have to figure out a way to use it instead of fighting it too. Feed that mistake

155 x  1
175 x 1
195 x 1 x 10 sets
205 x 1 x 2 sets ( rough but mainly from fatigue)

20 kg swings 5 x 7/7

really hate doing swings after presses but there's no where else to put them

purple and red band pushdowns

3 x 15, 15, 10

4 AM
BW 175.0
BF 13.9

12 noon
BW 176.0
BF  10.6 ( bath)
W  60.1

Feed the mistake

 This started terrible and ended up ok,possibly great

Nothing worked today. Could not "pull the trigger" on this technique and missed all kinds of things. Was doing all the things I've been trying to do but the bar was all over the place

Then, I decided to 'feed the mistake'. My natural tendency is to "squeeze the sponge" to activate my lats and launch the bell from there. But it always go forwards and out.

I have to overthink things a lot NOT to use this "drop and pop" technique.

SO I decided to feed the mistake but aim the bar to my chin

worked very well. even tired from lots of heavy  misses. Plus, its very natural and I need something natural, overthinking is driving me crazy

175 x 1
195 x 1 x 2 out of front so I took it over
205 x 1 surprisingly very good
225 x X about forhead height. no power
225 x X ( two plates this time. ugly)
220 x X the same, nothing there
215 x X what?
205 x X!!
179 x X ok , now I know I have to do something else

Now squeeze the sponge and aim bar to face
179 x  fast!
205 x 1 decent
215 x 1!! weak lockout but hey and it launched off my chest
205 x 1 x 3!
179 x 1  x 2

Side laterals /rear delts  3 x 8/8 20's

Band pushdowns heavy 3 x 10

4 am
BW 175.0
BF 13.9

12 noon
BW 175.8
BF 10.6 ( bath)
W 60.2 ( PR!)

Sunday Ruck

 

Looks like my wine consumption is going to be a Sat night thing instead of nightly. But it was GOOD to have two glasses of red. I do enjoy it. But was prepared to pay the price this morning but it was no problem. Might try beer next week as I have a half bottle of wine that's going to go bad. A few Sam Adams might be good

No headache or hangover and ruck was strong smooth and relatively easy for the first time in forever

Legs were loose and stride was good as was pace. Nothing fast but after the last 4 days of pain and restricted movement I was more than happy

Cool, overcast and a slight breeze.  Pretty much  perfect

45 lb ruck

9 lap

4.5 miles

1:30 ( four doggie stops ,lol.But not rest stops like Thursday)

top speed 3.5 MPH

0 asymmetries

BW 174.4

BF 13.5 !!

40 kg One arm swings 20 x 5/5, 40 kg belt squats 3 x 10, pullaparts 3 x 30

 Didn't even know I would be able to swing today. My hip got squared away pretty  well but I over stretched my pec and rear 3rd rib it seemed and it was painful at rest, even at sleep and when I adducted my arm!

Didn't seem like it would heal in time but it ended up fine. TONS of bodywork and a bunch of tylenol and lo and behold not only could I swing but got the whole workout done. Not as strong as I would have hoped but hell, 24 hours prior I thought  I'd have to skip it

I didn't feel it doing air swings prior but loaded is another thing but all good

Rib went back into place

 

40 kg belt squats 3 x 10

these were fine and my wonky left hip and adductor were also back in place. I didn't push the depth or do 12's but happy again just to be out of pain and be able to move normally

Those two things are literally  everything to me

pullaparts 3 x 30

BW 174 !
BF  12.6 (bath)
W 57.8

Thursday Ruck

 A complete slog. Very little sleep. Tweaky  left QL and hip out of  the blue. and just beat up overall from the last four sessions. Kinda just jumped up on me.

But it got done. One slow step at a time with a lot of rest stops

45 lb ruck

6 laps

60 min

3 mph  ave

this was pure mental training. lats and back just as sore and tired as it's  ever been. haven't felt this in forever

BW 175

BF 14.2

205 x 1 x 10 sets, 20 kg swings 5 x 8/8, light band pushdowns

 Pretty beat up today and should have gone lighter but didn't

Un racking the bar with my glutes on Monday jacked up my left hip a bit. I should have remembered this since the last time it happened. Nothing serious but a tight piriformis and a taut adductor. Working its way out but today didnt help

On video I can see my elbows dropping to vertical or behind the bar at start making the bar go straight up too much and ending out in front

Used the legs to un rack but it wasn't enough. Missed a couple reps out of front and didn't fight them

Last set was best when I got the hips to move first then fall back and STAY  EYES ON X, THAT'S KEY AS EVER BUT SO HARD TO DO

Should have done lighter weights

205 x 1 x 10 set

20 kg swings 5 x 8/8

light pushdowns 3 x 15

BW 176.4
BF 14.2

noon
BF 176.0
BF 10.2!
W 60.0!!!

225 x 1 (13th) 220 x 1( 30th),215 x 1, 210 x 1, 205 x1x 3, laterals/rear delts, heavy band pushdowns

 Didn't go perfect but it went well.

Definitely felt a little tight and drained going today. Most probably from the heavy swings and ruck and just not enough stretch time.

But I felt good enough and the even better thing is that I'm not stressing about it almost at all as I was forever each Monday. This new technique is way more natural for me and I don't have to think much at all, which is a great time.

Thinking makes you slow

Normal warmup up to 195

then 205 x 1 ( out in front a bit, elbows not quite high enough)

then 225 x 1 ( no happy  at all with the lockout but it's all going in the right direction)

was not feeling taking it over again so down to 220 and a strong one, although the tightness is showing up in my lockout even here, BUT it's the 30th time I've made this weight and that ain't nothing

then a strong 215, elbow up better and timing the fall back, hip drive start better. I was tensing my glutes to  unrack the bar and I now think that might not be the best to get the hips started first.If I lock out knees then drive hips forward WITH glute tightening it seems better( on air practice) than if they're tight to begin with. I'll try this Wednesday

then 210!

then 3 sets of 1 with  205 this is definitely my strongest workout I've ever attempted

then 3 x 8/8 with 20s on laterals and rear delts and

3 x 10 with heavybands pushdowns

BW 176.0
BF 13.3 !!
W 57.8  wow something is working. the no alcohol?

Sunday Ruck

 

Strange one today. Started early and ended late. Too many dogs on the path I had to say hi too ,lol. It was worth it

All in all felt really decent. Legs weren't sore and slept ok but not great. 2 glasses wine and none for weeks

First laps were 8:30 (17 min miles) but later ones around 8 min, rest pauses each lap for 10 seconds or so, as usual. but felt decently fit

top speed today 3.6 mph

45 lb ruck

8  laps

4 miles 

1:22 for the laps

1:30 on my feet, door to door.

BW 175.6  better
BF 13.6 ? no bath
W 57.5

Had two glasses of wine last night  for the first time in weeks. didn't sleep so well but just a little foggy in am which shook right out

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

 

This was a solid one, Remembered to lean back at the top to deal with the huge weigh imbalance and my grip did not give me any problems this time . Can't treat this weight or, really, anything over the 48 kb  casually, they  are not the same for me as the weights under

60 kg one arm swings 8 x 5/5

68 kg one arm swings 2 x 3/3 

Thought three's would be enough to build maximum bell height but I think 4's are the sweet spot for this weight

68 kg belt squat 3 x 6

Jumped right to this, First time I've ever done it, too. was thinking of doing 8s but 6s were enough this go round. felt hard for first then then no problem

pullaparts 3 x 30 3 angles

BW 174.6 WTF?
BF 12.6
W 58.3

Thursday ruck

 

Pretty decent one. For no good reason

Started out fairly fast with my legs and lungs feeling ok. Warm but not too hot and some breeze, which always helps

Feel like I'm already starting to adapt to the heat. especially mentally.

All cold shower right after ( well , not quite  shower but wetting everything down with all cold. working up to shower. but I can tell it's a good thing. contrast temps

45 lbs

6 laps

3 miles

50.41 min!

about 17 min miles actually felt faster than that but more important  than anything I felt strong

BW 176.0
BF 14.7

205 x 1 x 10, 20 kg swings 5 x 8/8, light pushdowns 3 x 15

 This felt really solid alhough 3 reps or so were out in front as I pushed myself away from the bar instead of falling back then pushing

This seems to be a key point. Once I lock in I have to fall away from the bar ( at least mentally) before I push up. The issue is I also have to maintain hand and arm tension in the rack.

I was a bit 'flat' today from mondays work and it took 4 or so sets to loosen up and feel the groove

Warmups up to 195 went great. First set with 205 was ok but not explosive

Third and fifth sets were great. fourth  a little wonky

then 6 a bit slow, 7 and 8 were great

9 was slow but 10 was one of the best of all. Have to keep my elbows higher

CUES ARE;

HIPS IN FRONT

SPOT THE X

ELBOWS UP

UNRACK AND LOCK IN

FALL BACK AND HIP DRIVE

PUSH TO X

20 kg swings 5 x 8/8 fast!

light pushdowns 3 x 15

4 am 
BW 176.0
BF 14.1

12 noon
BW 176.8!
BF 10.9 !!! Lowest in forever
W 59.8 ( bath but still!)

225 x miss ( SOO CLOSE) x 2, 220 x 1(29th),215 x 1, 205 x 1 x 3, laterals, rear delts, heavy band pushdowns

 This was SO DAMN CLOSE. On both! The  technique is correct and I executed well but  just need to be a bit faster and more  confident in it and 225 WILL go, regularly

The main things is though is that it works, is consistent and I can remember how to do it, it seems! No small matter.

I tried really hard NOT to overthink it during the morning lead up to the workout and it doesn't seem to help and in fact usually messes me up by taking me out of my body and the feel I want to get

135 155 175 195 x 1 all easy and fast
205 x 1 warmup probably one of my best ever

then 225 for a close miss. Didn't lock knees enough at start but a good grind

I thought about dropping down to 220 but I  thought I could get it if I locked my knees better and it was close

then a MAKE at 220. now THIS is unbelievable to make this after two max grinds

then onto  215 where I missed the first attempt by pushing on the bar first instead of falling back but  this got fixed well on this second attempt

then three perfect ( albeit tired) singles at 205

then 3 x 8/8 laterals and rear delts with 20's these are FINALLY getting stronger! I can see 25's in the future!

then one set light  rep/purple band to warmup then 2 x 10 with black red and purple bands

BW 175.2
BF 14.2

so a little light too 

Sunday Ruck

 

Finally a strong one

45 lb ruck

9 laps 

1:17 ( with a few dog stops )

1:30 door to door

nice and cool and  overcast. perfect weather

nothing fast but decent steady state work

BW 176.2
BF 14.7

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

 

this went  great. no alcohol is making for much better sleep. was nice and rested this AM,

warmups went strong but grip, as usual with this bell, took 4 sets to "warm up"

belt squats were solid and pullaparts were, well, pullaparts

BW 175.2
BF12.7 ( bath)
W 58.2

Thursday Ruck

Started out cool ended up hot

Slowish but steady

45 lbs ruck

6 laps

3 miles

55 minutes

3.9 mph to speed

BW 176.8

BF 13.8

Back to Kono :225 ( almost) 215, 205 x 1 x 6, 20 kg swings pushdowns

 I had a feeling this might work. But I've had that feeling before

But  this time was solid

The idea was this: the only thing I know works is hip drive forward at the start and stay on the X

Starting in that position is not  working and getting into it dynamically has to be perfect

I tried to keep my hips too forward at the start and that made the bar go forward

SO:

Oly Shoe
Wide stance
Closer grip, index on start of smooth
Hips forward to get under bar, elbows slightly up
Spot X 
Unrack. Lock knee and stay on X
Kono technique start:
push back, hips forward and press up all SIMULTANEOUSLY

155, 175 and 195 FLEW

205 also flew!

told myself earlier if 205 went I'd do straight to 225 so I did, Just change tho not plates

This was SO close. I see I had didn't lock out enough on unracking but the rest of the technique held and the bar launched!
then 215 SO SOLID

then 6 sets of 205 with just two getting the timing wrong of all three simultaneously but man I was under the rest

then 20 kg swings 5 x 8/8

light pushdowns 3 x 20, 18 15

BW 176.6  !
BF 14.7

215 x 1 top weight 225/220 misses, 205 x 1 x 5, pushdowns heavy, laterals, rear delts

Total shit show. Slept great, felt great warm up great then shit the bed at 205

used the same techniques
wide  stance
hips wedge under bar
spot x
pause call
hip drive to start
rehip drive

only it didn't work at all today. I did as desired in unracking the bar without pushing forward but had balance problems from the get
175 x 1
195 x 1
205 x 1  MISS!
205 x 1 strong
215 x 1 strong
225 shit
225 better but still shit
220 x shit
205 x 1 x 5

re adjusted technique on 205  to just unrack the bar with hips foward and looking at X but let the bar come off the pins a bit

THEN press and drive hips

going to wear heels again wednesday, still have not made 225 barefoot

 

Sunday ruck

 

Solid one. One week no alcohol and I can feel the  difference

Cool and overcast this morning, Perfect weather

Not fast one but not slow either

45 lb ruck

9 laps

1:25 min

10, 360 steps

last mile = 16:10

good energy

BW 176.2
BF 14.7

44 kg one arm swings, 44 kg belt squats, pullaparts

 Sixth day  no alcohol and while I'm still waking up a few times a night to pee or just awaken for no reason I can seem to get back to sleep easier and I'm awakening rested and refreshed for the first time in forever. Good reason to try to continue this.

Tonights date night and I usually have the most alcohol on these nights but not tonite and we'll see if tomorrows ruck is easier or not

Today's swings were really strong but this workload is always hard. Always a ton of work ( many tons actually) and power and bell height were very  good

Rest between sets about  2 min.

44 kg One arm swings 16 x 5/5

44 kg belt squats 3 x 10. very strong groove

Pullaparts 3 x 30

BW 175.2

BF 12.7 ( after bath)

W 58.2 !

Thursday Ruck

 

Another hot one. Clear skies no clouds and no wind. Perfect get  your head out of your ass and just move your legs day

Which I did. It wasn't as hard as last Thursday but not easy.

45 lb ruck

6 laps

3 miles

top speed 3.5 mph

RPE 7.5

BW 175.8

BF 14.5

205 x 1 x 8, 20 kg swings 5 x 8/8, light pushdowns

 This went great. Another decent nights sleep ( again no wine at all) and all the techniques and timing worked well

Cues

Wide stance

Wedge hips under bar( buckle over arch)

Spot X and arm angle same as back arch

Hips up to  unrack, don't lift from arms at all

Hip drive/Hip drive to press

For the unracking I have to think about NOT moving my upper body, even to the point where I'm thinking I'm pressing off the pins

normal warmups to 195 x 1 all solid

205 x MISS out in front craxy

205 x 1 set 3

all were good about the same. have to REALLY take my  time in the setup, getting my hips in front of the bar as much as possible set 4 the best set  of them all. THIS is the setup and timing

this went and felt as good as it's been. all very consistent and the pause is actually helping me

20 kg swings  5 x 8/8

band pushdowns 3 x 15

BW 176.6
BF 14.5

225 Miss, 220x 1, 217.5 x 1, 210 x 1 x 3, pushdowns, laterals, rear delts

 SOOOOOOO close again.But, realistically  this is only the second time I've used this technique  with two plates and both were very close attempts

Last time I was late in the second hip drive. This time I didn't my hips forward quite enough in the setup and ended up too vertical 

But it was solid attempt. I think next week I will take 212.5 or 215 before two plates to really open up the position and settle in

Then 220 for the 29th time! where I did get my hips forward enough and a solid lockout

then down to 217.5 instead of 215 and another great one in the right slot

then three singles with 210! another pr

then band pushdowns red purple and black for 3 x 10

laterals and rear delt  3 x 8/8 20s

BW 176.2
BF 13.9 !
W 57.3

Best night sleep in recent memory

40 kg one arm swings 20 x 5/5, 40 kg belt squats 3 x 12, pullaparts

 

these went very very well. paced myself ( probably no more than 2 min/sets) and each  set was basically as this ninth set. happy with power and bell height.

two things have helped a lot lately: really taking a deep bit grip on the setup and remembering to really 'sniff' in right after the hiss outbreath. If I'm doing this very actively I don't brace enough and my back fatigues . fixed that and it really  helped

40 kg belt squats 3 x 12

these were solid too. this is definitely my base leg exercise

pullaparts 3 x 30

BW 175.2

BF 13.2 bath

W 57.2

Thursday ruck 3 mile

 

Sunny and 62 degrees so very nice weather to ruck in. Got the whole six laps in but they were slow.lots of rest breaks, just not a lot of oomph

but it got done

45 lb ruck

6 laps

3 miles

55 min

BW 176.8
BF 14.5

205 x 1p x 10 sets, 20 kg swings , pushdowns

 This went really well. Ended up only "missing" the 9th  set by losing balance at the top and wanting to finish on a good rep. was planning for 8 but this is a PR

My misses were when I didn't start the rep with hip drive first but pushed against the bar too much. But just two reps or so

Had Glenn give me longer than usual pauses and that was much harder. Also showed me that I have to keep my hips actively forward before I re drive them for the start. Or, I fall back a bit

This (205) is the lightest weight I can use that requires the same timing and technique of 225. this has to be my Wednesday training weight. This showed it. 91% of goal weight

CUES

WIDE STANCE

HIPS IN FRONT

SPOT THE X

STRAIGHT UP HIPS FORWARD

DRIVE HIPS

IMMEDIATELY  DRIVE HIPS AGAIN

20 kg swings 5 x 8/8

light band pushdown

3 x 15  red and purple

BW 176.8
BF 14.5

220 x 1, 215 x 1, 225 miss, 205 x 1 x 3, pushdowns laterals, rear delts

 SO CLOSE! Just a hair away from two plates! But the great news is all the cues and the technique worked and I will get this regularly very very soon

Every set of the workout was spot on, technique wise. And getting 220 and 215 after grinding on 225 is a good sign as well

THE CUES

1) WIDE STANCE

2 ) HIPS IN FRONT

3) SPOT THE X

4) UNRACK STRAIGHT  UP (FROM GLUTES)

5) HIP DRIVE

6) HIP DRIVE AGAIN

135 x 1
155 x 1
175 x 1
195 x 1

205 x 1 just perfect

then right to two plates, setup felt great. surprised I missed it have to do second hip drive much earlier with this weight it seems. looking at video when I  should be re driving my torso gets pushed back a bit and that costs me my leverage. very close- just  drive the hips and redrive them again almost BEFORE the sticking point. In anticipation

then to 220 really good

215 really solid as well

then three singles at 205, each the same as this perfect

then pushdowns heavy
red black and purple bands 3 x 10

laterals and rear delt

3 x 8/8 20s

BW 175.6
BF 14.7

Sunday Ruck

 Decent one today. Perfect cool and crisp weather( for May!) with light drizzle. Just crazy. Got  going a bit early and got the 9 laps in easy

Not that fast but last three laps were decent with last lap at 7:45. 8th one was 8:10 or so and others were around 17 min mile pace

45 lb ruck

9 laps

1:23 min

top speed 3.6 mph

BW 175.8
BF 15.1

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

 This went very well but very hard. It takes SO much mental focus. that's even harder than the heavy ass bells. Especially when I'm trying to maximize the standing plank and bell height. Successfully remembered to sit back more at the top of the swing to counterbalance these monsters. Made all the difference

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 3/3
60kg x 5/5 x 8
68 kg x 5/5 no transfer
          x 3/3 no transfer

then 60 kg belt squats 3 x 8

pullaparts 3 x 30

BW 175.2
BF 13.2
W 57.1  bath

Thursday ruck

 Should've been a strong one but it was a slog. Slept well, felt fine, overcast and cool, all systems should have been go but it was hard. Speed was ok but it was literally pick one leg up at a time to keep going forward; no flow at all. But it got done

45 lb ruck

6 laps

3 miles

55 min

lots of sweat

Got 'er dun

185 x 2 x 5 195 x 2 x 5, 20 kg swings, pushdowns

 Experimented a lot today and really got things dialed in

First, I changed my grip back to wrapping the thumb. I'm figuring the moment arm on this lift favors the delts not the triceps so I gave it a go and it worked great. This way  I can also keep the bar high on the chest where it seems to want to go naturally and not roll around

Second I tried one setting the arch then spotting the X and NOT shifting the hips forward more and that seemed better but Glenn like the shift so I went back and forth for two sets with 185 and NOT shifting after the set up was better. Too hard to control exactly where and what the shoulders did the other way.

Then I realized that the reason I was losing my balance on the second reps is that I'm not coming down in exactly the same place as the first rep so went back to two singles. Both paused . Much better AND harder with the second reps really mimicking a heavy rep

SO ITS:

1) SET THE  ARCH AND LOCK IN ON THE X

2) UNRACK STRAIGHT UP

3) DRIVE  HIPS FORWARD AT PRESS CALL

4 ) RE DRIVE HIPS AT STICKING POINT

175 X 2 X 2  1st rep pause second touch and go

185 x 2 x 5 sets 

195 x 2 x 5 last two sets were two paused singles

then 20 kg one arm swings 4 x 8/8

Band pushdowns 3 x 12 red and purple 

BW 176.4
BF 14.5

225 miss x 2, 217.5 miss x 2 205 x 1x 4

 All solid misses and so close

It's amazing to me now how much I have to vary the technique  by the absolute level of the weight. that is, I cant arch back anywhere near as much with 225 as I can with 205 and get away  with it. This is especially true at 215 and up

Another thing I realized is that I thought my unrack didn't really matter much as long as I hip shifted forward before I pressed but it seems to.

I still have to unrack with the hips in front of the bar and THEN load the bow before the press call. all the best lifts today  demonstrated that although by accident

The idea today was to unrack then shift hips forward AND back at the same time ( pretty much old "load the bow" technique) but load the bow until I saw the X. This worked well until I unracked it sloppily with my torso coming up too much and my hip shift wasn't enough. I had re arranged the geometry too much

My four down sets with 205 though were pretty much perfect

this warmup 205 was ok. take  off was ok but didn't re drive the hips enough at mid point to have speed to lockout

I jumped from 205 to two plates and this is where  I got sloppy with the take off. Not keeping my hips in front and shifting my COM BACK too much and although I had a decent bow it wasn't enough

I took it again and did even worse with the take up causing knee bend and a lower finishing point. Ack

then to 217.5 and this is was decent but my left shoulder got wonky and the weight shifted and I missed. But the setup was actually decent

the next attempt wasnt too bad but knee bend at start and didn't maintain hip forward

then  four  pretty much perfect singles with 205

Moral of the story? 
ITS ALL ABOUT THE  HIPS

SET UP  WITH THE HIPS  IN FRONT AND ASCEND STRAIGHT UP

THEN HIPS PUSH FORWARD AS SHOULDERS ARCH BACK

AFTER PAUSE SIGNAL DRIVE HIPS FORWARD HARD AND AGAIN AT STICKING POINT

laterals and rear delts 3 x 8 20's

band pushdowns up to 10 with  purple red and black

BW 176.4

BF 14.0

W 57.2

Sunday 4.5 mile ruck

 Slow but solid one. Cool and overcast so that was nice. but legs were tight and slow for 45 min or so then opened up a bit

Nothing fast though and didn't even time individual laps as I knew they would be slow

3-4 dog meet and great stops as well

45 lb ruck

9 laps

1:25 for laps

1:35 total

10,337 steps

top speed 3.4 mph

BW 176.0

BF 15.4 ( dehydrated)

48 kg One arm swings 12 x 5/5, 48 kg belt squats 3 x 10, pullaparts

 This was a very good session and I (re) learned a few things

There is a distinct difference in the 48 and above kb bells that really requires a different technique than even the 44 kg for me

With the 44 kg and below I can just focus on locking my knees and not get pulled forward. With the 48 and above I HAVE to lean back as I lockout or I just can't get decent height and a strong standing plank

Took me three sets to remember that.Also, if I don't it puts tons o stress on my grip and wrist

 Also in general I've found myself not re breathing in ( sniffing ) fast enough after the lockout and not getting maximum breath tension. When I really focus on the sniff I'm just that much stronger

 On the belt squats instead of using the bikram grip I decided to  just clench my hand hard at the bottom and that helped increase total body tension as well

Much stronger

We went fast today, too. No more than 1.5 min rest/sets. Lungs held up well

Pullaparts 3 x 30

BW 175.4
BF 13.0 ( bath )

W 57.0

Heat Ruck 3 miles

 Not bad for the first hot ruck of the season.  About 85 degree and 12:15 start! But mind was good and I was ready to sweat.

And sweat I did

First two laps at 8:30 per laps

Next mile at 16:45

Second mile at 16:20

Last 1/2 mile at 7:45

Very happy with this effort especially since I missed the last two thursdays

175 x 2 paused x 2 ,185 x 2 paused x 5 sets, 195 x 2 paused x 5 sets ( PR) 20 kg swings wt pushups

 This went very very well. The setup went like this:

1) Unrack then push hips forward( belt to garage door)

2) Then lean back from shoulders 

3) Pause call 

4) Drive hips to initiate press and press straight up

5) Re drive hips again at sticking point

If I don't do hips forward first I fall back

If I lean back enough after first hip set I don't have to worry about X

Hard to find the right setup position on the second rep. Next week I'll just pause the first and touch and go the second

185 x 2 paused x 5 sets

195 x 2 x 5 sets

200 x 1

then 20 kg swings 5 x 8/8 20 kg is just right now

wt pushups 
bw x 10
53 x 10 x 3

BW 176.8 this is a good weight for me
BF 14.2 !?
W 57.1

215, 217.5, 225 miss x 2, 205 x 1 x 4, pushdowns, laterals, rear delts

 A really decent day. Fine tuning both the technique and the cues

Today's cue was

1) set the arch/see the X

2) pause for press call

3) drive hips and push up simultaneously

Worked ok but on video inspection I can tell I have to 'set the arch' by pressing the hips FORWARD FIRST,  and then arch the upper back, or else my torso goes too far back and my hips not forward enough

Also MAKE SURE TO SET UP  WIDE ENOUGH! Too  narrow will mess up everything

Also the heavier the weight ( 205 and up) the more I have make sure the torso doesnt lead  or I fall back as with this 205 warmup Jumped straight to 215 right after

then a REALLY good 215 with solid lockout

then to this miss with 225 and not sure exactly why except I don't think I  loaded the hips forward enough and too much knee flex at start always is bad

then down to 217.5 for an excellent rep and lockout

then down to 205 for 4 single, missed the 5th on balance ( first rep  down)

then pushdowns laterals and rear delt

BW 176.2
BF 15.0
W 56.5 ( am no bath)

4.5 Mile Ruck 45 lbs

 Finally got the whole 9 laps in. Legs felt heavy and I was tired despite sleeping well. The intensity of the swing workout and not doing my mid week ruck for two weeks straight caught up with me it seems. Felt better the last three laps (  speed wise) but once a week is barely enough to maintain form, definitely not enough to increase it

But I should be back on track this week.

At least my sleep is good

45 lb ruck

9 laps

1:25 min

last mile about 17 min

BW 176.00

BF 14.7

definitely have to get my head screwed on straight for the heat work that's coming. It's been cold here for a long time it seems

44 kg One Arm Swings 16 x 5/5, 44 kg belt squats 3 x10, pullaparts

 

This went great. Solo today and didn't feel quite ready mentally although body felt fine and I  slept well too. Just hard to focus and a bit anxious. After the two hand swings on Wed kinda unbalanced me I was worried about tweaking something

But it went well, very well in fact and bell height was as  good as it's been with with this weight. 

Belt squats were strong too although still worried about right hamstring

then 3 x 30 pullaparts as usual. these never get easier

BW 174.8
BF 13.8
W 57.3

185 x 12 x 2 double pauses, 24-32 kg two hand swings, wt pushups

 This went well after a very slow warmup. Stiff and tight it took five sets before my form and timing came together. All the cues worked well. Have to remember to not just push my hips forward after I unrack but let the upper back arch as well.

Otherwise I'm too vertical

Also don't have to throw my head too hard as I drive my hips at the end, Just find the X after I hip drive

set 5/12

set 12/12

things were "ok" but work was intense today and in my head all the way up to the second I hit the gym. Took a bit to get into the body

two hand swings

24 x 10
28 x 10
32 x 10 x 3
feeling the perinium just a bit now as I write this. Not sure if this is right or not yet. With the wider stance in the press AND the swing it could be too much. we'll see definitely not getting enough bodymaintenance or stretching in

wt pushups horiz bar
bw x 10
53 x 10 x 3

BW 176.4
BF  14.5

June 2020 220 lb press. form and setup

 http://rifsblog.blogspot.com/2020/06/220-lb-press-x-1-pr-mission-accomplished.html

Sunday Ruck

 Not a bad one just a lap short. Had ideas of going for 12 laps to make up for missed thursday ruck ( dog sitting  duties) bug dog sitting duties again messed it up

Started slow 8:35-40 laps then it picked up as the laps rolled by and finished the  last mile in 16:10 and was just warming up

45 lb ruck

8 laps

1:15

BW 174.6
BF 15.5

New/Old technique worked! 215 and 220 + 5 sets of 205

 I was hoping things would go like this but had little faith considering how many times I've gone through this. Also definitely not feeling great. Nothing physical but just flat. Plus I never know how things are going to go til there's weight on the bar

And it went GREAT. Other than on miscue at the first 215 attempt when I dropped my chin and the bar went forward every set and rep went so well!! Couldn't be happier, actually.

Cues

1) Flat foot

2) Wide stance

3) Elbows vertical

4) Glute take off

5) Hip forward

6) Pause signal

7) hips drive forward

8 ) Find the "X"

worked like a charm from the first warmup. Very natural too. Take off much better

195 x 1

205 x 1 this was a great sign

215 second attempt. looking for the X was the only difference

220 x 1 ! one of my best lockouts too. Almost didn't take it because I didn't want to rush things

205 x 1 downset

2nd set

 PSYCHED!!!!

band pushdowns 4 x 10 black and purple false grip

laterals/rear delts 3 x 8/8 20's

Can't wait for Wednesday already

BW 174.7
BF 15.4 !!?

noon after bath
BW 176.4
BF 12.5
W 58.3

40 kg One Arm swings 20 x 5/5, 40 kg belt squats 3 x 12, pullaparts 3 x 30

 This went great. Colder than expected but warmed up fast. Power and height were very solid, especially after the first 6 sets or so, as usual. Form held up well.

40 kg belt squats 3x12/11 ( video I lost count ,lol )

Pullaparts 3x 30 hard as always

BW 174.8 
BF 14.5 ?? after bath!

W 56.9  this is so weird

200 x 1 x 10 sets, 24 kg two hand swings 5 x 10,wt pushups x 3 x8 53 lbs

 This went well although the 'pushup in the bar' cue didn't work well. When I did it  my hips didn't stay in front of the bar and my knees flexed. figured it out for the last five set

I was thinking "back" but it wasn't happening because of the upward push

Once I stayed focused on creating the arch and holding it as I unracked the reps were way better. Bar wasnt off the pins much but I don't think I can have both and the hips forward arch is way more important

The other thing I didn't do is drive my hips forward to the garage door once I unrack

That's the starting trigger

So

setup hips in front of the bar

elbows up and find the X

lock that in and 

BACK to unrack

drive hips forward and press to X

then I actually did two hand swings! barefoot, wide stance, vertical shin , head up

it felt great but so easy,lol. I think these will be fine especially with this technique. Will work towards 32 kg for the 5 x 10 soon

Much better than MORE one arm swings after presses lol

wt pushups

bw x 8

53 x 8 x 3 sets horizontal bar med close false grip

BW 174.4
NF 14.9 ?

205,210,215, 220 x 1 205 x 1 x 5, pushdowns, laterals rear delts

 Very solid day. Wanted to get a bunch of volume in over 200 and work on solidifying the new technique with heavy  weights and that's exactly how it went.

Learned a bunch too

1) I can't hold the bar at the clavice or above.If I do when I unrack with the 'back' technique the heavier loads push me too far back

2) When I do unrack using "back" I also HAVE TO PUSH UP INTO THE BAR. I wasn't doing that at all today and my right arm side of the bar barely cleared the pins while the left side was 3 inches plus off the rack

If I don't have bar pushup tension I think my scoliosis spine defaults to that right side lower. It could be my  left side taking more weight or the right side taking more weight but it doesn't feel like that.

And,, when I finally did pushup on the bar on the fifth  set of 5 the bar was clear and much more even

Got decent sleep early but was up since 2 am, not optimal

135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
210 x 1
215 x 1
220 x 1 ( 26th time!)

205 x 1 x 5

then pushdowns 3 x 12-8

20 b db laterals SS with rear delts 3 x 8

BW 174.6 !!
BF 14.4

PRESS CUES

 

HIPS

X

BACK

STAY ON X

45 lb Sunday Ruck

 

A very good one. Solid from start to finish. Started a bit slow but warmed up fast. Legs lungs and back were all good 

Didn't think I'd have any fast time but finished the last mile in 15:42 that's great. Most laps were around 17  min miles which is fine

Still pretty cool but it's gonna get toasty again real soon.Time to get my mind right

45 lb ruck

9 laps

1:30

4.5 miles

BW 175.6 !
BF 14. 4

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

 Really strong, solid day. Even considered doing a set or two with the 68, just not transferring it but decided at the last minute to leave well enough  alone. the session was going too well, didn't need to mess it up

One arm swings
16 x 5/5 x 2
20 x 5/5
24 x 4/4
28 x 3/3
32 x 4/3
36 x 4/3
40 x 4/3
44 x 4/3
48 x 4/3
60 x 5/5 x 10

grip was good even from the start but did have to make a technique adjustment around set 3; was over focused on just locking out the knees and staying midfoot.

Didn't work too well with this weight, kept getting pulled over so leaned back more at the top and kept my COM over the foot more. Problem solved

60 kg belt squat

3 x 8

pullaparts 3 x 30

BW 174.4
BF 13.5 bath
W 57.6  

Thursday Ruck

 

Surprisingly hard given I slept well, legs felt fine and energy  pretty good at start

Even got out early at 10 am when it was cool and slightly breezy

But legs were slow and back was tired.

Very  strange but it got done

45 lb ruck

6 laps

55 min

3 miles

BW 175.0
BF 14.4

185 x 2 x 4 sets

 forgot to post these yesterday. really really good set ups and lines

Press set up cues

   1) Initial setup : Hips in front of the bar, find the X

   2) Unracking : BACK, stay on the x

   3) Press: press to the X drive hips forward

 Short version

1) hips in front of bar , X

2) BACK

3) Press to X

Breakthrough set up technique 175 x 2 x 4 185 x 2 x 4 195 x 1 205 x 1

 After watching Mondays videos I realized that the hardest part of the unracking with my hips forward is not rotating my torso forward as I 'push up' and create tension in my arms and shoulders and the bar

the hip forward part is right, the question was how to come up and maintain the same angle as the setup

Glenn figured that out as he suggested "back" as I came up. For him the cue back ( as in lean back ) also pushed his hips forward

I tried it with an empty  bar and it felt right. 

here's 155 x 2 with the technique

 

then I went to 175 x 2 x 4 sets and it felt awesome!

then onto 185 for the same 4 sets of 2

then 195 x 1 and 205 x 1 also. felt great!

the bow is loaded and just gets tighter as I unrack

So it's

1) hips in front of bar to set up ,look at the X

2) BACK to unrack

3) Press to X

155 x 2 x 2

175 x 2 x 4

185 x 2 x 4

195 x 1

205 x 1

wt dips bw x 10

53 x 10 x 3  horizontal bar  med close grip and thumbless

FORGOT swings! lol

I feel great about this. this should be the last part to this puzzle

BW 175.4

BF 14.4