48kg One Arm Swings 20 x 5, 28kg goblet squats 2 x 5, pulllaparts

 

171.8

14.7

215 make, 220 miss 205 x 1 x 4, 20 kg swings

 Close but no cigar. Over corrected BUT the base idea/technique is right. Lay back WITH the bar then press. Last week I arched too hard at the start and didn't leave myself anywhere to lay back. Today I was too upright and instead of leaning back enough I did up and down which lead to soft knees which lead to bar out in front

But it was the first time over 205 with this technique so I'm not displeased,

155 x 1
175 x 1
195 x 1
205 x 1 ( ugly)
215 x 1 meh
220 miss ( way too rushed)
205 x 1 x 4 all solid then missed the 5th one :(

Have to unrack with more, but not maximal, arch. then lay back with the bar tightly. Freefalling doesn't work. I need to build more tension and find the precise layback angle to press from. Not too slow, though, either
The arch  needs to go back,, not down

172.5
14.0 at 4 am

174.4
10.7
59.9 at 12 noon

155-195-180 pyramid layback press, laterals, rear delts, bar pushups

 It took me awhile to reverse engineer what I did so naturally just a few weeks ago then promptly forgot

I have to layback WITH the bar. 

What I  was doing (wrong) was trying to lay  back but pushing the bar up almost at the same time

When I go back with the bar 1) it helps me go back as my upper body is now super weighted and 2) when I hit that layback spot and THEN pushing up it counterweights me and keeps from losing my balance backwards

Took me a bunch of sets 65-155 and back down to figure it out

BUT that's the key . STAND UP,LOCK KNEES, LAYBACK WITH  THE BAR, THEN PRESS

155 x 1 x 2
165 x 1 x 2
175 x 1 x 2
185 x 1 x 2 these weren't great timing wise
190 x 1 x 2 same
195 x 1 x 2 now it's locking in
185 x 1 x 2
180 x 1 x 2

laterals/rear delts  x 3 x 8 20s

bodyweight pushups on parallettes

172.4
13.9

Sunday Ruck

 Really solid one. Legs and lungs felt good, nice fallish day, cool, overcast and slight  breeze

45 lb ruck

9 laps

4.5 mile

1:23  min

3.5 mph ave

172.4

14.5 !

44 kg one arm swings 16 x 5/5, 24 kg goblet squats 3 x 5, pullaparts 3 x 30

 Strong day, surprisingly. Lot on my mind and was not mentally solid but the body felt good and the groove took hold

Power, bell height and strength endurance throughout the entire 16 sets was very strong

24 kg goblets
3 x 5 backing off after last weeks 40 kg and adding in some reps. felt good

pullaparts 3 x 30  still suck

172.4 !!

14.5

165-195 pyramid technique practice, 20 kg swings, BW pushups

 Well this started off all wrong. Did exactly what I thought I did last week- layback first then press and it was all over the place.

Wasn't till I locked in and pushed my hip forward FIRST that my upper body went back and I was under it.

SO FUCKING WEIRD. Still ended up rushing it but the levers, and the timing was right

EDIT; I JUST FIGURED OUT WHAT I DID WRONG; WHY I COULDN'T JUST LEAN BACK AND PRESS LIKE I DID LAST WEDNESDAY; I STARTED WAY  TOO VERTICAL ON TAKEOFF

I JUST LOOKED BACK AT THE VIDEOS FROM LAST WEEK AND I UNRACKED WITH MY HIPS FORWARD, LOCKED THE KNEES AND THEN LEANED BACK AND PRESS

TODAY'S UNRACKING WAS ALL WITH  MY  LEGS WITH MY HIPS TOO VERTICAL

I FEEL MUCH  BETTER NOW

135 x 2 x 2
155 x 2 x 2
165 x 2 x 2

175 x 2 x 2 now it's starting to gel

185 x 1 x 2 strong timing

190 x 1 x 2 not right though

175 x 1 x 2 spot on!

195 x 1 best one yet

20 kg swing 4 x 8/8

wt paralettes pushups 3 x 15

173.4

13.5

215, 220, 215,

 This went well although differently than expected. I meant to layback, then press, but even from the lightest weights Glenn said I was laying and pressing simultaneously which was not the technique.

Even with conscious trying I couldn't lay back far enough as last wednesday

Looking back now it seems last week I layed back and pushed my hips forward at the same time although that wasn't conscious . Could be I was looser on a wednesday than after a heavy weekend training

Other than that the  weights moved ok. Anytime I  make 100 kg it's good

135, 155, 175, 195 x 1

then 205

an ugly but strong 215

220

215 downset the best rep of the day

then three good sets with 205

then laterals, rear delts and wt pushups ( up to 25 x 10)

173.6

13.3

Sunday Ruck

 Surprisingly strong. Legs and lungs opened up fast, and I got into the groove pretty  quickly. This has been happening more regularly and it would be great if it continues. SO much nice to get in the zone right away

45 lb ruck

9 laps

4.5 miles

1:20 min

3.4 ave mph

174

12.7

only one dog stop and the rest was steady state

40 kg one arm swings 20 x 5/5, 40 kg goblet squat, pullaparts

 Actually felt pretty good going into this. Decent nights sleep, all parts attached. Not sore

Mental focus  stiff rough  but actually better today than of late and 20 sets with the 40 is just damn hard work no matter how you slice it

But it was strong, powerful at a brisk pace and no drop off in power. this technique/groove that I have now has been as consistent a groove as I've had in forever.Really  working the  standing plank to let the bell float more and the result is a higher swing with no upper body involvement

Just patience at the lockout

I also think of it as lockout leg training for my press

then goblets

24 x 3
32 x 3
40 x 3

pullaparts 3 x 30 still hard

173.6

13.5

Thursday Ruck

 Not cool but not hot either. decent all the way around

45 lb ruck

6 laps

4 miles

56 min

 173.4

13.7

195-205-185 New/Old Layback technique

 This was a very interesting workout. Pretty much had no idea what I was going to do going in. Pretty  much tried everything three times and nothing seems to work consistently

I was going through my YouTube PR press videos and organizing/cleaning up the playlist when I found this old technique
https://youtu.be/Xm5nJ-WLhVc?si=-S2rPLZwXAIh-HLW

It seems I layed back  first then immediately drove into the press. Laying back first seems to activate the forward hip  drive

Tried it today and it worked very well

1) false grip

2) stand up lock out looking at X

3) layback and when I hit terminal position immediately press

The only slow reps I had were the ones where I pushed my hips forward first instead of laying back OR did not lay back enough before starting to press (making me too vertical)

20 kg swings 4 x 8/8

parallel bar pushups 3 x 10

 need to put these back in

173.6

13.8

215 x 1, 225( two plates) miss twice, 205 x 1 x 4

 This wasn't too bad actually. bar path went pretty much where I wanted it but knees didn't lock hard enough and elbows flared too much

215 was the best in awhile

175, 195, 205 x 1

then a strong 215

second attempt  225 miss

then made first two reps at 205. missed third made 4 and 5

going to try doing LONG pauses after unracking  and a false grip again to keep my elbows from flaring. always have to worry about pushing the bar forward with false grip but I've got to get my knees to lock better AND keep my elbows in

laterals

rear delts
pushdowns

173.4 ( light)
13.8

Sunday Ruck

 Sweet. Cool, overcast, a slight drizzle too. Not fast but steady. Legs felt good just a bit sore from yesterday

45 lb ruck

9 laps

4.5 miles 

1:25

173.4

14.4

32 kg 10 x 10/10, 36 kg goblet squats, pullaparts

 Went back to this old torture workout as it seemed I need some higher reps and I did. this was hard. Not 48 kg hard but hard enough, especially  with the extra power output on each and every rep

32 is plenty heavy enough for this glycolytic workout once a month

then 24 x 2, 32 x 3 then this 36 x 3 good depth but not easy

pullaparts  3 x 30

173.6

14.5

Thursday Ruck

 Strange one. Strong,especially for a hot day but wore a NOS pair of MACV1 boots which had totally flat right foot sole. I broke then in for two days before at work with no problem, and there was no problem on a hot hard ruck but then later that day really started to feel high adductors and pelvic floor and now Friday, left glute tightness. Very weird

Not terrible but strange, The old ones were worn on the inside of right heel, totally unusual for me

Should be fine by tomorrow AM but strange indeed

45lb ruck

6 laps

3 miles

56 min 

3.5 mph top speed

174.2

14.1

205 x 1 x 5, 190 x 1 x 5, 20 kg swings, pushdowns

 Fantastic session! everything went great. only missed one rep ( set 4/5 at 205) when I didn't keep my elbows high enough  after unracking and the bar went forward

Key Takeaways:

1) Elbows up on unracking and keep them up

2) Lock knees

3) Drive bar back ( only possible if elbows are up)

175 x 1

195 x 1

205 x 1 x 5

then 190 x 5 x 5 all perfect

except for this one where I tilted torso forward on lift off and bar went forward

 then 20 kg swings 5 x 8/8

pushdowns

174.4

13.7

Back to shit, reboot, 205 x 1x 6, 215 x 1 x 2 laterals rear delts

 started off fine

135 -195 no problem

set up in arch, unrack and drive bar back. false grip. kept losing balance backwards at 205

205 x 1 x 2 off balance

205 x miss x THREE

back to 135, 180 then 205 x 1 x 3 (  not including a miss here too)

then 215 x 1 x 2 ( not including another miss out in front) ugly  but handled at least

then three more sets at 205

this technique was high rack, full grip, look up and unrack PRESS THE BAR

definitely letting myself get a little drop and pop but it works 

KEYS

ELBOWS UP

LOCK KNEES ON UNRACK

DRIVE BAR BACK

then laterals and rear delts

beat up

173.6

13.9

can't wait for Wednesday already hope I'm not too sore

Sunday Ruck fast

 This was a good one. Didn't feel bad this morning but wouldn't say good, either. But man I was right into it from the start and the legs were just loose and fast right from the get

No complaints

Didn't hurt that it was about 70 deg the whole time

45 lb ruck

9 laps

1 :20

minimal stops, one shot dog convo lol with the Huskys 

Really low perceived exertion, in the flow

10, 360 steps

top speed 3.6

173.6

14.5

48 kg one arm swings 20 x 5, 32 kg goblet squat, pullaparts

 Wasn't sure how I would like this but I really do. Only having to do 5 reps each set really changes things mentally and physically. First off it is easy cardio wise. the  second set of five in the old protocol made the hardest part having enough wind  to keep the power up

This was not a problem. I was worried double the sets would catch up  with me but it didn't happen. Actually like this a lot. 6 reps per arm would bring us back to 120 reps as before but I'm not sure its necessary. Probably try it though as it takes at least 2 reps to get the bell height  where I want it but this was a solid day

then 24, 28 and 32 kg goblets for 3's 2 sets). heavier than expected but liked them. Plus I need the bicep work now I think

173.6

14.2

finished with 3 x 30 angled pullaparts

Thursday HOT ruck

Hottest day yet

12 noon

88 degrees

high humidity no breeze/clouds

45 lbs

6 laps

3 miles

54 min total

first five laps were solid then I started to fall apart mentally a bit on the last one.

Heat was really accumulating

visualized not just the ice shower but a tub of ice! lol. it helped

172.8

13.7

Low bar press

 Decided to give this a go and it went very very well for a first try

The last time I tried this I didn't know  how to initiate the press; to pull the trigger with my  hips far in front. I was trying to hip drive to start it but there was nowhere to  go

Today after I set the arch the trigger was pushing the bar back.

Have to get my elbows up a bit more next time to really send the bar back

If they are just under me the bar goes forward more than I want it too

Low Bar Press

1) Low rack setup/ false grip

2) Crawl under bar, hips in front. Slowly

3) Elbows up

4) Lock knees , pushup on bar to unrack

5) Push bar BACK to start

155 x 1

175 x 1 x 2

185 x 1  x 2

195 x 1 x 2

200 x 1 x 2

205 x 1 ( elbows too low  bar forward a bit)

190 x 1 x 3

20 kg swings 5 x 8/8

false grip band pushdowns 3 x 15

173.8

14.1

Shit workout. Again

 Well it didn't work. Weight down, super stressed, adductor strain from pistols ( minor but didn't help leg stability),pushing back didnt work. 

Not sure what's next

195 x Miss !!!
195 x 1
205 x 1 slow
215 x 3/4 ack
225 x miss wanted to try
215 x miss

205 x 1 x 4 made em but meh

Wednesday  going back to low bar press. set the arch THEN try to push from the arms. Last time I couldnt' "pull the trigger" as I was trying to drive from hips. we'll see

44 kg One arm swings, Pistols for 10 year TKR anniversary, pullaparts

 Pretty strong workout  all around. Height and power on the 44 was as good as it's ever been but man is it hard! Maintaining that standing plank and really  working to max out bell height and acceleration makes it SO much tougher than just letting the bell go where it wants to

But, hey, that's the point right?

Left leg's VMO is too small compared to right side, which is not surprising considering how little attention I've given it lately so on todays 10 year anniversary I decided to do a little pistol practice

Ten reps for ten years.
Not sure if this is the best approach for the VMO but it's a start

pullaparts 3 x 30

173.0

14.7 no bath

Thursday hot ruck

 Another solid one I didn't want to do. But the legs showed up early and it was fast as well

Mid 80's no cloud cover and just the slightest breeze

45 lb ruck

6 laps

3 miles

51 min!

17:40 min miles

3.6 MPH ave

205 x 1 x 6, 195 x 1 x 3, swings, pushdowns

Everything went great. Changed the technique to "push the bar back" at the start and it worked perfectly.

goes against every tenet of powerlifting ( the athlete moves around the bar, which has to move only vertically against gravity) but it worked!

Rack bar high on neck

Spot the X on liftoff

Push the bar back over my head

If I do this the hips tend to move forward to counterbalance my bar and it happens automatically

We'll see Monday but I know this is right, even if I can't do it yet

155 x 1
175 x 1
195 x 1

 

then 6 sets with 205 ( missed the second one out if front) but the rest went great. 5th  one was a BIT forward so I took a sixth

then 195 for three sets

20 kg swings 5 x 8/8

light pushdowns 20, 20 15

173.6

13.0

215 x 1 x 2 ,220 miss, reboot

 Out in front out in front out in front

Another  technique that didn't work 

Started off with flatter shoe to get my knee lock in and I did and it still didn't work.

Holding the bar while initiating with hip did  not work.again

So fucking frustrating!

Up and down again and ended up initiating by pushing the bar back. seems the most natural but who knows

175 x 1
195 x 1 in front
205 x 1 in front
205 x miss!
180 x 1 so so
205 x 1 ugly
215 x 1 in front
215 x 1 better but not right
220 x miss
205 x miss x 2!!!!
180 x  1
190 x 1
200 x 1 ( pushing bar back. best all day)

laterals

rear delts

pushdowns

174.2

13.5

Sunday Ruck

 Strong one. Hot but solid

45 lb ruck

9 laps

1:19 min!

3.6 mph ave speed

legs and lungs felt good

BW 173.4

BF 13.4

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

 Feeling pretty  much back to normal again after the adrenal dump of the last month. Didn't expect to feel this strong but it is nice.

Felt strong, wind was good, pace was fast with no problems, power and bell speed all more than decent. Was thinking 16 sets but felt fine then so I finished

Good sleep is everything

172.8

13.7 no bath

Hot ruck

 Probably the hottest ruck of the summer. Not so much in temp but zero air flow no cloud cover. All I could think of was the cold shower I was getting at the end

Bad night's sleep the night before so I was running on E but it still was pretty  decent overall

Heat mind still strong. Self talk was "embrace the heat, let it in" 

worked well

45 lb ruck

6 laps

54 min

173.4

14.0

175 x 1 x 3, 185 x 1 x 4, 190 x 1 x 3, 195 x 1 x 3, 20 kg swings, pushdowns

 Found the slot today! Very happy. The ideas were right just have to refine them

Locking out the knees and finding the start balance point is right. Flexing the quads makes it all much easier than just trying to keep the legs straight. Much less balance issues too

Driving the hips first after locking out is right too.

So it's

1) Spot the X

2) Push up and flex legs

3) Drive hips to start

4) Stay on X

all the reps today started with the bar 2+ inches off the pins and NOT dropping down to start. With the legs flexed I can push the hips forward to start without bending knees and lowering the bar

185 x 1 ( just straightening knees here not flexing quads yet

190 x 1 x 3 sets starting to flex knees here and it launches!

then 195 x 1 x 4 I did an extra set because the last one I started with my hips too far in front ( just a tad) and didn't get enough forward drive out of the hips. the bar moved forward! this last one I made the correction ( hips stacked under bar and knees locked out) and what a difference in leverage and lockout speed at the top

 20 kg swings 5 x 8/8  

really focused on flexing quads at top of each rep

pushdowns 

20,20, 15

173.4

13.7

More  hopeful than ever that this is right and will transfer to big weights

220 x miss, 217.5 x miss, 205 x 1x 4, laterals rear delts and heavy pushdowns

 Didn't expect much and I didn't get much lol

Just out of phase from the get go, surprised I almost got 220 at 173

Cannot keep my knees locked hip at all in front and when I hip drive  my eyes follow the bar and pull it forward

Last sets were better when I set up straight, BUT WITH EYES GLUED ON THE X, drove from there and STAYED FOCUSED ON THE X NOT THE BAR as I pressed

I think I've been trying to stay on the X and PRESS to the X which brings my chin in, and the bar forward instead of locking in on the X and letting the bar press its groove

these were the last three sets after my205 down sets. the position seems much  better

workout

155 x 1

175 x 1

195 x 1 ( slow)
205 x 1 ok

215 x X out in front

220 x 7/8

then 217.5 miss at the  top

laterals

rear delts

 heavy  band pushdowns

172.0

14.3

Sunday Ruck

 Not bad considering all the stress

45 lb ruck

8 laps

4 miles

9530  steps

1:30

actually hit 4 MPH for a brief bit

6:30 am start

172.4

14.3

Leg surprisingly sore from yesterday

32 kg one arm swings 10 x 8/8, 32 kg belt squats 3 x 10, pullaparts 3 x 30

 

This went well all things considered. Harder than expected even at only 8 reps per arm instead of 10s

Just showed me how out of rep shape I am. good bell height and power tho. fast rest/ sets

Legs were feeling this from the deeper depth/stretch. another good one

BW 172.4
BF 13.0 ( bath)

165 x 2 x 6, 170 x 1 175 x 1

 Lessee.. Monday after workout right shoulder AC joint sublxed and couldn't really move my arm OR find  a comfortable resting place (  brachial nerve impinged) so NO sleep Monday

Work 7 clients tuesday then Ronin has a seizure at night and we spent 5 hours at the vet er

Not sure what's going on with  him either

Slept well tho last night and shoulder feels normal again

Woke up at a huge 172. One meal yesterday

 Could  not afford a repeat of Monday night so went light  and focused on locking my  knees at the start.

IF MY KNEES BEND AT THE START THE BAR ALWAYS GO FORWARD.IF MY KNEES BEND AT THE START MY HIPS CAN'T WORK TO START THE LIFT

Today actually good. Wasn't sure 135 would go at first

165 x1 x 6

then 170 x 1 and 175 x 1 even at these lower weight I could see the knee bend creep in

20 kg swings 5 x 5/5

THESE bothered my shoulder more than presses. But it felt better at the end when I got my right lat to fire

chicken wing band rotations 3 x 15 ea

172.

14.7

217.5 x 1 x 5( pr) ,205 x 1 x 3, laterals, rear delts, pushdown

 Pretty  decent session. PR's are always good. Never handled this weight  for so many  reps before but most were not pretty. Strong but slightly forward.

Techniques seemed good but too much knee flex and bar goes up and not back enough. Hips too late. Think I was starting from hands too much and not enough hips

Stayed on X well tho and 'got under it' too.

Took seven attempts to make 5

one of the better ones. missed the second one outright in front next is set 3

then 3 down sets with 205. same problem here, out in front. this is the last one and the best

I let myself go back to setting up with the hip front ( probably too much) and this creates the knee flex and my COM goes vertical instead of horizontal.

This is me trying to initiate from the hips. With my hips too far forward it always goes into an up and down movemnt

But damn I am strong and there was plenty of 'grind time' as Glenn said lol

Next try is a more vertical unracking and then starting with the hips. last time I tried this I led with the hands and result was the same, slow hips

laterals

rear delts

pushdowns heavy 3 x 10

BW 174.4

BF 14.1

noon

175.2

10.2

60.4

Sunday Ruck

 Slow start but decent one. Sidetracked by close encounters with doggos this week but between the pets the lap times were good

Not too sore from yesterdays big bells too

Gait feels really good, as do legs and lungs, able to stride out pretty early  in the ruck

Not too hot with  an occasional breeze

45 lb ruck

9 laps

1:23 

ave speed 3.5 mph

174.4

14.0

The last 60 kg one arm swings, 60 kg belt squats, pullaparts

 I've decided to stop swinging the 60 kg. At least for the foreseeable future. It's been five years(!) now at it and I can't say it's not getting better, because it is; it's just that it's starting to concern me more and more that I'm going to tweak something in the process and, frankly, it's just not worth it.

I gave up the 68 for the same reason and now it's time to retire the 60 as well. It was a strong last session tho and I'm happy about that. It's just more about raw strength now than anything else and I really don't need to be that strong. The 48 is plenty heavy enough

The New Macro Cycle
week one : 32 kg 10 sets of 10/10

week two : 40 kg 20 sets of 5/5

week three: 44 kg 16 sets of 5/5

week four 48 kg 20 sets of 5 ( one arm at a time)

going to a Pavel'esque technique of just training one arm at at time I think will really let me concentrate on heavy power out put with the 48.We'll see of course

BW 173.8

BF  13.0
W 57.9 ( delayed bath)

Strong fast ruck

 Surprisingly strong and fast today despite it being decently hot with no breeze. I not only was strong but could step on the gas pretty well after the first two laps

45 lb ruck

6 laps

3 miles

51:17

17 min and .05 sec per mile

I really felt like I could 'embrace' the heat better than ever. Not fight it Not sure if it will last but it seems to be progressing week to week like this

Very happy  with this

Cold shower after was easy too. stepped full in but still couldn't get the back fully. soon tho

174,4

14.0

155-195-180 3 pyramid, 20 kg swings, pushdowns

 Another PR! 195 for 3 which surprised me, not only that I got it but how strong it was. Not enough  sleep last night either but technique held and new corrections were spot on

X

Hips

Pushup

 Get under bar

also did another 175 x 3 downset

20 kg swings 5 x 8/8

light pushdowns

3 x 20

174.2

13.3

57.7  no bath

Lessons from yesterdays session

  

Find the X

load the bow and push up on bar to take off

keep pressure on the bar after take off

drive hips AS I press up - basically hips THEN hands ( almost simultaneously)

get under the bar for leverage

225 x 1 ( two plates 14th time) 205 x 1 x 5, laterals, rear delts, pushdowns

 

This went great! Definitely made the right call as to taking 215 before 225 as I rushed it and barely made it, made the correctly for two plates and it went

205 warmup

ugly 215, stayed too vertical on unracking and got too much  knee bend, always sends the bar fwd

I fixed it on the 225 but by accident. I thought I could unrack more vertically and it would just allow for a longer hip drive but it seems I have to have some bow tension or my legs kick in early

I got it down to these cues

X

Push up

Get under the bar!

that last cue is crucial just  get under the bar and I can get leverage

then back to 205 for 1 x 5 (4th rep made but lost balance back)

SO the important points

Start by finding X

Stand up with arm pressure and keep pushing up 

Let hips load in front of bar on take off

Push bar up and get hips forward ASAP!

DON'T RUSH

laterals
rear delts  3 x 8/8 20s

heavyband pushdowns  3 x 10

173.6

13.1

noon

175

10.6

60.1  bath

been taking zinc gluconate 25 mg for three days, already feel it. definitely deficient

Fast strong ruck!

 

Haven't been able to write  those words for a sunday ruck in forever. This was good from  the start, almost like this last thursday

Slept good , its still hot but tolerable and got out early at 6:30

Added zinc gluconate 25 mg to the diet a few days ago and actually think somethings better

But, either way NO REST STOPS!! Haven't done that in eons! Just didn't need to, Crazy, Legs felt fluid and on auto pilot and the heat was not a problem

45 lb ruck

9 laps

4.5 miles

1:17

17:38 / mile

ave speed 3.6 top speed 3.8

Good stride length  too 31.1

174,6

13.7

Lets hope this trend carries over to tomorrows 225 attempt

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

 First couple sets were off a bit but then things kicked into high gear. One of the strongest and fastest 48 kg workouts in forever
Fast pace but I didn't feel like I was gonna die and it's toasty  here. Maybe the heat conditioning is works

16 kg x 5/5/x 2
24 kg x 4/4  ( nicks jump)K
28 x 3/3
32 x 3/3
36 x 3/3
40 x 3/3 ( already feeling good)
48 x 5/5 first set iffy, grip was slipping
48 x 5/5 x 11 sets 

Somehow it cleared up. First two sets were a little in my back, too. but that dropped right off. Really thinking LEGS

48 kg belt squat 3 x 8 strong too

pullaparts 3 x 30

174.2

13.7 no bath, too hot

Thursday Ruck HOT

 

Toasty today. 80 ish, no clouds almost no  breeze but it got done too

Decent mental attitude for a change

Looking forward to the cold shower on my first step out into the cauldron lol

45 lb 

6 laps

3 miles

55 min

minimal rest stops

174.2

14.1

155-185-165 full pyramid, 20 kg swings, light pushdowns

 Tough one. I wasn't sore from Mondays work but my  CNS was. It was super hot and I've been pushed hard with all the  animal stuff

But  it got done and it wasn't bad at all. It just didn't feel good but oh well

Also did pauses on each rep from 135 to 165 and 1) it was harder than I expected and 2) it didn't put  me in the better position I thought it would so I went back to touch and go at 175 and it was better. but I was cooked

135 x 3 p
155 x 3 P
165 x 3 P
170 x 3 P
175 x 3
180 x 3
185 x 3
180 x 2  1/2 ( missed third)
170 x 3
165 x 3

20 kg swings 4 sets of 8/8 

I so hate doing swings after presses on wednesday have to figure this out. I need the extra session but it doesnt fit with press

Maybe before? Maybe light snatches again?

pushdowns 3 x 20 15 15

174.6

13.4

215 x 1 x 8 PR, laterals, rear delts, pushdowns

 Another  crazy life day; this time with  Ronin at the vet dentist. Did not go into the session with a good head but still seemingly pulled it out.

Main things,better than last week overall and was able to make the correction I wanted: driving hips almost simultaneously with the press start

Super light  bodyweight  between the heat and the stress : 173.6 

Really, in retrospect quite the significant workload and intensity

BW 173.6
BF 13.9

Sunday Ruck

 Strong still!

Hot from the start, no breeze and no cloud cover but pace was good, legs loose, lungs open and mind good. Heat didn't bother me at all til the last lap and a half. heat conditioning is kicking in; but so  much of it is in my  mental approach

45 lb ruck

9 laps

1:20

4.5 miles

speed up to 3..8 MPH

10, 301 steps

173.8

13.9

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

 Strong day. Fast pace, solid height  and power with not too much  effort. Really focused on locking into the standing plank and trying to hold it while the bell floats. Not as good a height as the 40 but better than ever

power stayed up to the last set, too

44 kg belt squats 3 x 10 these felt solid too

pullaparts 3 x 30

BW 173.6 !! 

BF 15.0 no bath super hot last night

Thursday Ruck

 

Hottest one yet this year. High 80's no clouds, no breeze. Just hard hot work but heat conditioning is definitely improving

45 lb ruck

6 laps

3 miles

55 min

3.6 MPH  ave

Strong

173.8

14.0

135-190 x 3 pyramid, 20 kg swings, db kickbacks

 Slept like a champ last night for the first time in forever and good lord I needed it! We had to put Petunia down on Monday and I was in cat hospice for the three days prior. Loved her so but she was 18 1/2 years old and just crashed hard on Monday

So today was solid but energy  was just so so. I'll take it

135 x 3
155 x 3
165 x 3
170 x 3
175 x 3
180 x 3
185 x 3
190 x 3 ties pr
180 x 3
175 x 3 ( first rep forward a bit so )
163 x 3 paused.

technique and timing were good today  but legs just didnt feel strong. I could get the lockout but it was harder to hold than it should have been

Cues

X

Stand and Lock

X

Push Hips

Next week I will do all sets like this last 165 x 3 sets 3 pauses. Then the benefits of triples but also 30 first reps~

20 kg swings  4 x 8/8

20 lb db kickbacks  3 x 10

experiment. really like these

174.8

13.5

215 x 1 x 7 PR, 205 x 1 x 3 laterals rear delts heavy pushdowns

 Just a mess emotionally and physically from the weekend. Cat's dying and Ronin had a dental emergency( not as bad I was worried about but mental stress big time) Plus no sleep so I amazed I got anything today

Actually was pretty solid but bar was out in front too much at lockout and I didn't figure out why til the last two sets:

with  weights at 215 or above I have to start the hip drive sequence immediately after I start to push.

It's gotta be Push/Drive! or the bar hangs up

Everything else was right

Spot X

Elbows up and stand up and lock in

Re Spot X

Push up and hip drive forward right  away

Still need to lock in better but not bad considering. Not knowing I need so much earlier hip  drive made me impatient

then laterals rear delts and pushdowns

174.4

13.5

Sunday Ruck

 

Ah  cool breeze! 54 degrees and overcast. perfect. and a really solid outing. one of the best in awhile again.

45 lb ruck

9 laps

4.5 miles

1:17

10,056 steps

all systems were go. felt I am getting back into more of a POSE lean stride than I have in quite awhile. I've been trying to in the past but it wasn't as strong but now it seems to be back

173.8

13.7

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

 This went way better than expected. Short on sleep again ( cat, this time) but felt really good anyway and it translated to the swings

Bell height, power and ease of movement was there from the first set and carried through to the 20th.

Very happy with this session and fast pace too with no problem for a change

40 kg one arms/ normal warmups

Belt squats

even these were strong and I was hitting depth pretty quickly too

pullaparts 3 x 30

BW 173.8 !!
BF 12.7
W 58.2

135-190-175 full pyramid, 20 kg swings, pushdowns

 Pretty much a perfect day although another bad nights sleep, this time from fireworks

But the techniques worked brilliantly, some more refinements were made and I didn't have a bad rep AND I got an all time pr of 190 for 3

135 x 3
155 x 3
165 x 3
170 x 3
175 x 3
180 x 3
185 x 3 ( stronger than last week)
190 x 3 all time PR
180 x 3
175 x 3!

Minor refinements:
Spot x
Push  up to lock strongly ( let elbows move slightly in front of bar)
Re Spot X
Push to X and hip drive

180 x 3

185 x 3

190 x 3 PR

then 180 x 3 and 175 x 3 all pretty much  the same form speed and lockout

Speaking of which, some of my best, if not my best lockouts ever

20 kg swings 5 x 8/8

band pushdowns 3 x 20

BW 174.8
BF 13.1

noon

176.2

10.0

60.6 

Sunday Ruck Hot

 A day late posting  but it got done

Hot from the start after two 95+ degree days. Dead calm at start no breeze

45 lb ruck

9 laps

1:20 minutes

Didn't track laps times but was strong probably 8:20 min 1/2 miles

 Big sweat but no problems

215 x 1 x 6 sets (PR),205 x1 x 4, side and rear delts, pushdowns heavy

 Dead as a doorbell from heat  induced dog lack of sleep but still pulled things together enough for this PR.Actually was hoping for 7 or 8 sets but had to grind a bit on 2-3 of them and thought it better to not be greedy

Technique held, cues worked great but had to add one- re acquire the X after locking out the knees. If I don't do that way to easy to drift a little and push the bar out in front

SO

X and Lock

X again

Push and Hips

135 x 3

155 x 2
175 x 1
195 x 1
205 x miss on balance ( had bar TOO high on neck)

205 x 1  set 1

Set two I didn't lead with the hands and ended up griding
Set three was good

set 4 of 6 good too

set five was off and grindy this is set 6

then sets 1 x 3 with 205 second set out in front a bit but they all moved fast

 the laterals rear delts and pushdowns
4 am
173.8
13.0

noon
175.4
10.3
60.3 ( bath)

60 kg One Arm Swings 9 x 5/5, 60 kg belt squats 3 x 8, pullaparts

 Tough  one day. Been a rough three days and nights for various reasons and my mind was not calm at all

Had to get it done and it did but was not my best day. Height and power were not as I hoped for but decent at the same time

Only did 9 sets as I was just beat. Oh it was the start of our heat wave and we were resting 1.5 / sets. Still not used to a two man rotation yet

But it got done

60 kg belt squats 3 x 8

these felt solid

pullaparts 3 x 30

BW 173.8 ( oh yea this didn't help either)
BF 12.5 B

Thursday Heat Ruck

 A very  good one today. Hot ( 82) but with a slight  breeze and it didn't get to me at all

Nothing did. Despite being up since 2 am (dog stuff) I felt really ready to go at 12:30 and legs felt light and loose from the start

First laps were 8:30 - 8:20 then they started speeding up! Last laps was around 8:00

45 lb ruck

6 laps

3 miles

51 min or so

stop each 1/2 mile to check time etc

Super  hot and walked right into cold shower right after. First time just all in. Really getting to like it when I'm his hot

BW 174.8

BF 14.4

165-185-165 x3s full pyamid, 20 kg swings, light pushdowns

 This went perfectly. From start to finish.Not only were( are) the cues correct and fit the technique but the technique is correct as well. AND I can REMEMBER all of it it seems,lol!

Cues

X

LOCK

PUSH/HIPS

Long story

Hips in front of bar and spot the X

Push up into bar into vertical locked position and freeze for a second

Stay on the X and maintain upward pressure on bar

Push towards X drive hips forward simultaneously

135 x 3
155 x 3
165 x 3
170 x 3
175 x 3
180 x 3
185 x 3
175 x 3 x 2
165 x 3 pauses

24 reps between 73 and 82% of 225

20 kg swings 5 x 8/8

light pushdowns
3 x 20, 15, 15

BW 175.6
BF13.5

Noon
BW 176.6
BF 10.6 Bath
W 60.1

One of the big differences was initiating the press with my arms and shoulders instead of laying back or driving my head back. And THEN immediately driving my hips forward to get under the vertically moving bar.

Also REALLY re acquiring the X at the start, at the lock AND pushing to it as I press. Vital
I think my level of T spine back bend with adjust with the heavier loads more naturally with this technique

At least that is the hope

We'll see Monday but very very very happy with this today

205 x 1 x 9, 215 x 1, laterals, rear delts, pushdowns

 This went great. Technique held perfectly ( well except for two slightly wobbly reps but NO misses or even close to a miss)
Did 9 strong sets and did 215 to stress test it for the last set. That  set was a bit wobbly but in the groove after all

CUES

1) X

2) Elbows

3) Lock

4) X

5) Press /Hips

the wobbly reps were when I didn't really lock out long enough or I didn't reaquire the X right before I pressed

But can't complain at all Next monday 215 for as many good sets as possible THEN back to two plates

sets 4 5 and 6 were the best

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

 3 x 10 Purple and black band pushdowns 

BW  174.6
BF 13.9

Noon
BW 175.8
BF 11.1
W 59.8  Bath

Sunday Ruck Fast

 Best sunday ruck I've had in a long time. Got off to an earlier start ( 6:30) and it was perfectly cool, crisp with a great breeze and overcast

Just my favorite conditions

And my legs felt loose and fast right from the start

No idea why. Plus when I got up my glutes and hammies were sore from yesterdays swings which is rare.

Must have been the faster pace

45 lb ruck

9 laps

1:22 min

18:13 per mile pace 

so not blazing fast but very decent, it's been 2 min miles of late so I'll take this, Plus perceived exertion was very  low

BW 175.0
BF 14.5

48kg One arm swings 12 x 5/5, 48 kg belt squats 3 x 10, pullaparts 3 x 30

 Strong day but hard. Everything should have been stronger but height  on bell was not as good as I hoped. Not sure why except it was just nick and me and we were going too fast

First 5 sets it seems like just about a minute between sets. I realized it and slowed down to at least 1.5 min but my heartrate didn't seem to come down much

Height wasn't bad but not better than last time. Barely as good.

48 kg belt squats

mini band pullaparts 3 x 30

BW 173.8 !

BF 12.5  bath  not sure why weight is so low.

Thursday Ruck

 Really good one

Warm but not hot, slightly overcast with a decent breeze. always makes things easier

45 lbs

6 laps

3 miles

54 min

Really  solid all laps

BW 174.4
BF 4.5

The CUES

 

X

STAND 

HEAD BACK

HIPS FORWARD