Fast Start example

 One of my best two plate efforts

the week before same technique
https://rifsblog.blogspot.com/2023/07/215-x-1-x-8-pr-laterals-rear-delts.html

Total shit. Didn't work 220 miss and all over the place

 Fuck,

Didn't work at all. No speed off the chest, elbows flared, missed all the lockouts, Definitely not  the answer

195 x X

195 x 1

205 x 1 shitty lockout
210 x 1 same

220 x 3/4

205 x 3/4 x 3

180 x 1 x 2 Just thought " fast start"

190 x 1 fast start not bad

200 x 1 same

Will go heavy again Wednesday with this

laterals

rear delts

174.8

Strong Sunday ruck

 This came out of nowhere. Especially considering rough night sleep. very strong, super fast and no issues

45 lb ruck

9 laps

1:20 min!

4.5 miles

legs felt light loose and strong

48 kg swings 20 x 5 , 48 kg belt squats 3 x 10, pistols 3 x 3, pullaparts 3x 30

 Surprisingly strong today! Started out using the same leg  dominant swing style but quickly realized with the 48 it wasn't going to work. Worked fine with 44 but the Beast is a different animal it seems

So back to sitting back more and bell height was super good

 then belt squats were strong too

174.8

Thursday Ruck

 Only got 4 laps, two miles in before it started raining hard. Called it a day

Decent ruck but distracted

45 lbs

4 laps

2 miles

40 miles

175.2

Lock in. Lay back to X. Press

 

185 x 1 x 5, 190 x 1 x 6, swing vo2 20 kg 29 sets of 8 15:15,floor pushups 40 , 35

 Was going to swing first but glenn's back was tweaked so I press first and it went. Main issue was general tightness so it took me forever to get loose enough to do a good layback but the last 4-5 sets of 190 were spot on

Set up was basic: wrapped thumb, elbows up, stand up spot X, lock knees, layback and press to X. if I lay back correctly my  hips shift forward and I'm in a good pressing position.. If I don't get back enough  the bar goes forward

 swing vo2  was tough  as expected but doable. Hard to breath and count sets though. I could have done a few more sets but HR was 155 or so and it was steady. Not sure I'll do this though as I don't think glenn can and it was mainly for him. doing HS breathing makes it much harder but gets the HR up faster and higher and that's the goal

Have to really monitor fatigue on the later sets I can see where it would be easy to get tweaked

205,215,210, 205 x 4, laterals rear delts BW pushups

 This went ok despite not really having a plan, Decided to wrap the thumbs, put the bar in a higher position, focus on locking the knees and pressing to the X

It went ok but missed  a bunch of reps before making them! crazy

But all in all it went well

 195 x 1 solid

205  x miss ( too vertical)

205 x 1 ( layed back more)

215  x miss

215 x make decent lockout too

205 x miss forward

205 x 1 decent

205 x 1  3 last one best. Just like in my best 225 lb presses I get a slight  lean back and hip extension on the good ones. without that "tap swing" I just don't get enough speed to get through the sticking point. But this felt pretty natural

Sunday Ruck

 As with last week legs feel stronger after Saturday's quad dominant swing training. Must be ham/glute sparing

45 lb ruck

9 laps

4.5 miles

1:35 min with dog stops

top speed 3.4 mph

175.2

44 kg one arm swings 25 x 5, 44 kg belt squats 3 x 10, pistols 3x3, pullaparts 3 x 30

 Strong session, New old style: quad dominant speed focus. definitely like this more. More power more speed less tension and just a little bit less bell height. good tradeoff

175.4

Thursday ruck

 Another decently strong one. Cool weather again and that helps..

Calves were tight, the only thing slowing me down

45 lb ruck

6 laps

3 miles

55 min

175.8

155 x 3 x 5, 160 x 3 x 5, 20 kg swings 5 x 8/8, floor pushups 40, 35

 Thought about going back to 5x5 for a hot second then my left shoulder  reminded me why I stopped doing them before. It doesn't seem to like eccentric reps, especially with the bar racked high.  Not a lot of options left other than what I've been trying to do

then 195 x 1 just to see ( it moved fine)

177.2 ! at noon workout time  crazy. lots of macademia nuts and variety  of  fish for protein these days. switched supps to Rhodelia and Fagdotia but I don't think it's  that. Feel lean and thick tho

More press mistakes from today

 1) Gotta engage the rhomboids when setting the low rack position.Lock in

2) Elbows up is crucial

3) 'Straight  up' on the unracking does not mean hips in front, hips are under the bar with chest up

( legs are vertical, torso is perpendicular)

4) Fall back from the bar is first, then press to X

215, 220 ( almost) 215, 205 x 1 x 5 ( 3 good), laterals, rear delts wt pushups

 This went ok; a little better than last week with a similar miss but at 220 instead of 217.5 but a very solid 215 down set

The cues worked ok but on video inspection my elbows weren't up enough at the start, probably because my torso wasn't perpendicular enough, but man that's impossible to feel it seems

Also the 'triple push' didn't work as well as pushing back then pushing up- I just sent the bar forward especially with my elbows too low

But still better than last week

173.8

Sunday Ruck

Nice weather! back to overcast, cool and light  rain. Perfect but a bit sloggy and slow. But even with no creatine yesterday  and waking up SUPER SORE from the speed swings ( neck,traps and shoulders!) the ruck was strong and smooth and while not fast, not slow either. Last two laps were harder but just being lazy

45 lb ruck

9 laps

1:25

3.5 top mph

173.8 

New/Old swing technique 40 kg 25 x 6, 40 kg belt squat 3 x 10, pistols 3x3,pullaparts 3 x 30

 This new/old technique. Much more leg work, and by the end my lower quads were cooked! Ending up more vertical at the lockout position with zero focus on holding the plank while the bell floats,

Much faster reversal and more overspeed eccentric, too. Bell height not bad at all

25 sets in 33-35 min fast pace but with lower heartrates ( less isometric tension

174.4

13.7

Kono Style Press Cues; The Three Point Push

 1) Low bar

2) Chest up, spot the X

3) Elbows up and in

4) Straight up

5) Push away

6) Hips  forward

7) Press to X

Thursday Ruck, Start of Heat training

 Not summer yet but today was the first hot ruck in forever. Wasn't bad at all, in fact it was one of the strongest days in awhile. Slept well and that always helps

45 lbs

6 laps

3 miles

55 min

top speed 3.5

174.8

195 x 1 x 5, 190 x 1 x 5, 20 kg speed swings 5 x 8/8, floor pushups 40, 40

 Made the correction to a more upright  start position ( just in the hips) and it fixed the balance problem at lockout

this went very well although I was stiff and a bit sore from Monday's workload

Same setup

Low bar rack

Hip in front of bar , torso perpendicular to floor, elbows up and in, spot the X

Unrack with  hips straight up

Push away from bar, drive hips and press to X ( all simultaneously)

then 155 x 1
        175 x 1
        195 x 1 x 5

then 190 for 5 sets of 1

BW 175.2

205, 215, 217.5,205 x 1 x 6, 190 x 1 x 3, laterals, rear delts bw pushups

 Well this went great. not perfect but the basic premise worked and I'm happy. I was not optimistic at all about this at all given recent workouts but the ideas held

1) low bar rack

2) OBSESS ABOUT THE X

3) Push away from the bar to start

4) Press to the X

The only problem I had was loosing balance at the  lockout. Not sure why but the start was fast and leverage was good at the top

I'll review the videos and figure the balance out but this felt great

175.0

Sunday Ruck

 Legs were heavy and tired from yesterdays hard swing workout. Lungs felt good just not a lot of energy to push hard, but steady good effort anyway

45 lbs

9 laps

4.5 miles

1:32 ( with stops and dogs )

top speed 3.5

ave speed 3.2

32 kg swings 20 x 10, 32 kg belt squats 3 x 10, pistol practice 4 x 3, pullaparts 3 x 30

 This is always a tough workout now, doing 10's, even with just one arm. Just so not used to it but it was strong and good. Doing just the one arm really lets me use Hardstyle on every rep of every set and it's never easy!

Ended up with a fast pace too doing all 20 sets in just under 30 minutes. Heartrate was between 130 and 150 for most of the session

174.8 

Thursday Ruck

 Unexpectedly strong one. cool almost cold day even with sun out. Legs felt loose and fast from the start .

Not super fast but finished  stronger than the start

45 lb ruck

6 laps

53 min

3 miles

17.66 min miles

175. BW

Low bar press redux, 195 x 1 x 6, 190 x 1 x 6, 20 kg swings 5 x 8/8, floor pushups 40, 35

 This went very well. Started out as   'understood' load the bow concept( leaf spring) of setting up with the hips in front and then arcing back but after the first two sets with 195 I realized having the bar right  under my clavicle was making it harder.

Last time I used low bar press was also the first time I ever made 225 and then the next week with two plates. BUT it failed as I was holding the bar too low and couldn't consistently get the same position

Today I just lowered the bar from the clavicle just 1.5 inches or so and it worked really well. 

Cues

1) low bar rack position

2) slow, hips in front of bar set up/ spot the X

3) Unrack STRAIGHT  UP WITH HIPS FORWARD

4) Arc back and STAY ON X

5) Press to X

BW 176.2 at workout time!

Press 2.0 205 x 1 x 7 ( attempts) 175 x 1 x 3 , 195 x 1 ( load the bow),laterals rear delts wt pushups

 Well that didn't work. I could do it but I can see it would require a HUGE back step to master this safely.
WAY more moving parts than my current technique which I can barely do on demand. Plus a few scary misses with just 205 that gave me pause

Too dynamic

176.0 at start of workout!

Daylight savings ruck

 Ack.. I could have used that extra hour  today. First hour ( 6:30  DLT) in the dark. A bit hungover too which didn't help but it got done

decently strong legs, lungs etc

45 lb ruck

9 laps ( 3 a bit short corners, too much  dog time last 1/2 hour)

8700 steps or so

1:30

174.8

48 kg one arm swings 20 x 5, 48 kg belt squats 3 x 10, pistol practice 3 x 3 pullaparts 3 x 30

 Balance was a off today a bit. I  tried to focus on breaking at the knee more at the start than I have been as it's turned into more hinge than athletic hinge. It wasn't bad but COM was more forward than usual and bell height suffered

I got it figured out but it seems my groove has changed a bit with these big weights if I want to maximize bell height

the squats felt good and that groove feels very solid

Pistol practice.

really focused on keeping the right leg locked out in descent. very  tired of seeing that bent knee in videos

pullaparts

3 x 30

174.8

Thursday ruck

 Strong one, surprisingly. Cool still and decent speed right from the start. Legs not sore or tight and mind was good for a change

45 lbs

6 laps

3 miles

56 min

174.4

Press 2.0 First day 190 x 1 x 5, 195 x 1 x 5 205 x 1 x 2 standups, 20 kg swings ,pushups

 This not only went better than expected it went great. I picked up the technique right away and had no problem holding the weight in my arms off the chest. I was worried about that a bit

Still lots of detail timing things to iron out ( make sure I 1) HOLD the weight a bit after standing up 2) make sure to push the hips fowards  first and not try to let the bar drop first or else the hips don't move forwards enough

Not sure  I know exactly how high to hold the bar but I think 215 and 225 will sort that out

20 kg swings  4 x 6,7,8,8,

floor pushups 35

Pushdowns 12

BW 175

44 kg swings 25 x 5, 44 kg belt squat 3 x 10 left leg pistol practice 3 x 3

 Shit, forgot to post this in correct order
Very strong day ,with good height and speed, fast training pace too
Endurance good as well

Monday press shit show

 Horrific 

Missed fucking EVERYTHING

Tried with press call and missed 205 out in front, 225 twice! 215! then 205 !

Fuck

decided to start playing with Rippetoes Starting strength press 2.0 technique tomorrow

have to find a wayhttps://youtu.be/8dacy5hjaE8?si=ALpafffHeafGRZ-A

Sunday ruck

 Steady and slow ( dog breaks) but legs and lungs felt solid still

45 lbs

9 laps

4.5 miles

1 :35 min

cool and overcast

Thursday ruck

 Early start today, 10 am, just perfect. Overcast, cool breeze light drizzle

Decent pace as well

45 lbs

6 laps 

3 miles

53 min

174.3

The New Load the Bow 195 x 1 x 10, 190 x 1 x 2, 20 kg swings 4 x7/7, pushups 37, 24

 I think I may have actually figured this thing out. Started out the same way as always , being able to lock in but not able  to get a fast start, to pull the trigger

If I'm too vertical after the initial drive it slows at the top. that's not going to work with 225. If I lay back and get a good arch( lay  back) I can't start fast

Then, after five sets I figured out

1) my hips have to be forward at the start

2) when I lay back after the unracking I HAVE TO PIVOT BACK ONLY FROM ABOVE THE  BELT LINE

3) then I can drive straight up and the bar doesn't go forward

I also had Glenn give me the press call again to slow me down

The cues

1) Hips  in front

2) Spot the X

3) Elbows in

4) unrack keeping hips forward

5) layback from above the belt only

6) PRESS TO X

I switched back to false grip too helps to keep elbows in tight. laying back from the hips forward position and waiting for the call forces me to 'wind up' the tension. a slower call is better than too fast. I have to build the full Bow tension

175.8 at noon

11.7 after bath

May 8 2023 solid press technique

https://rifsblog.blogspot.com/2023/05/220-x-1-215-x-1-225-miss-205-x-1-x-3.html

220 miss ( twice) 205 x 1 x 5, laterals, rear delts, wt pushups

 As close as I could get without a full lockout. I  tried squeezing my elbows in more at the start and that helped but  I got pushed back with 220. again, the focus on knee lockout makes me more vertical at the start

we'll play around wednesday but unless something weird two plates are going on the bar next Monday

135 x 3 singles

155 x 2 singles, 1 single

175 x 1

195 x 1 ( this warmup is good)

205 x 1

205 x 1 x 5

all like this, decent but slow at the top

175.2 at noon

Sunday Ruck

 Good one but legs and hips were tired from Saturday right from the start. Nothing terrible but I knew it wasn't going to be a fast day and didn't push it

Still turned out well

45 lb ruck

9 laps

1:25 min

top speed 3.4 mph

4.5 miles

40 kg swings 25 x 6, 40 kg belt squats 3 x 10, pistols, pullaparts

 

strong day. fast pace and groove felt  very solid. power and bell height solid too

173.6

13.7 b

190 x 1 x 5. 195 x 1 x 5, 16 kg snatch 3 x 7/7, pushdowns

  This went great. Focusing on 'feeling it in my head' and seeing myself do it works much better than paint by numbers I think

Pushup

Pushdown

Internal bounce

Spot X

are the numbers. Turning myself into a rigid concrete column is the visual worked well but as I got tired I had to make sure to watch the  X or the bar moved forward

Also probably better to do the sets of 195 first THEN 190 but it was a great practice

174.4

220 miss ( ALMOST) 205 x 1 x 5 , laterals rear delts floor pushups

 This went almost perfectly. Just a few inches shy of lockout on 220 but the technique worked, held and felt very comfortable

The stronger I pushed up on unracking and the locking the knees at sticking point really made the difference

More warmups at the lower weights ( multiple set up singles) also helped. Rolled the dice and made the jump from 205-220 and it was the right move

Just have to get many more reps under my belt with this technique. It's a keeper

Slow and steady ruck

 Slept well but thought yesterday's high volume swings and squats might drain me a bit and they did.

No worries I was ready for a slow one for a change. Body felt good, no dizziness just a bit fatigued

45 lb ruck

9 laps

10,003 steps

1:35 min with rest stops 

4.5 miles

173.4

32 kg swings 20 x 10, 32 kg belt squats 3 x 10, supported pistol practie 3 x 4

 Rough one today. Woke up a bit dizzy in the middle of the night and it continued in the morning. Not bad but I had to do the half somersault maneuver this AM to settle things down, Glenn came down with covid and we trained the day before so I was worried about that.

And we went fast as it was just Nick and I. 20 sets in 30 min exactly. HR was around 150 mid sets. Respiration was up too but not sure it just wasn't anxiety
Not covid, at least not yet

Feel much less dizzy as the day went on  ( 4 pm now)

173.2

13.5 ( late bath)

Thursday ruck

 Decent ruck. Not cool but not hot either

Tested last lap speed and ended up with 18 min mile and 18 beats per 10 sec which equals 108 BPM which seems low but that's what it was

45 lbs

6 laps

3 miles

54 min total time

190 x 1 x 5, 195 x 1 x 3, 205 x 1 x 2, 16 kg snatch 5 x 5/5, band pushdowns 3 x 10

 This went great. Changed back to a full thumb grip, racked the bar a bit higher and really focused on locking the knees at the start

Later in the workout I realized how crucial RE locking the knees at the sticking point is, too

I based everything off of this series of great presses last year , just about this time

https://rifsblog.blogspot.com/2023/03/225-two-plates-x-1-205-x-1-x-5-66th.html

and this two plate make, the only time I've 225 in back to back workouts and just missed in a third

https://rifsblog.blogspot.com/2023/03/225-lb-press-13th-timetwo.html

today went great

Push up
Pushdown
Push to X

HAVE to remember that at the sticking point to re lock the knees OR they get soft, I sink and the bar goes forward

kb snatch

5 x 5/5

better than last week. pretty happy with my overhead lockout on both sides!

174.4

195, 200, 205,210, 215 miss x 2, laterals rear delts

 No bueno

I thought I was laying back but instead I was pushing the hips forward! SO fucking picky this lift! argh
So focused on keeping elbows up, which I did but still all over because of the forward translation instead of laying back

195 x 1
200 x 1
205 x 1 slow
210 x 1

then 205 x 1 slower then TWO misses at 205

then 175 just : going for it

that felt good then 195 and 205 felt good too. looking over the video now I was indeed laying back on these

as usual I'm over thinking it instead of just trying to create maximum power

then laterals and rear delts

174.4

Sunday Ruck

  Another solid one as well.

45 lbs

9 laps

3 miles

1:22 min!

last lap 16 min or so HR after 10 secs = 16 beats

that means 96 BPM which can't be right but it was the count!

174.4

48kg swings 20 x 5, 48 kg belt squats 3 x 8, pistol practice, pullaparts 3 x 30

 This was strong. and fast. 25 min start to finish and there were three of us this time.I'm surprised the AXE style training is actually helping cardio as well as power

174.2

Thursday ruck

First weighted ruck in a week and it was solid.expected for it to feel heavier and me slower but all was good

45 lb ruck

5 laps

2.5 miles

50 min

17 min miles

feet were sore the next day tho  

195 x 1 x 12, 16 kg snatch 3 x 5/5 ,floor pushups 35 x 2

 Back on track. Looked back over my best presses(again!) and came up with this one, just three months ago. Titled " my best press day ever" there had to be something there and there was

First I ever jumped 205 to 225 and crushed it.on first attempt no less

https://rifsblog.blogspot.com/2023/10/225-x-1-16th-best-press-day-ever.html

The basics of load the bow

Set the arch

Layback and spot the X

Layback again and press to X

It worked great but I stopped doing it so what went wrong?

Today I found out. I dropped my elbows! that pushed the bar out front. I have to

Set the arch, lift the elbows

Layback and KEEP THE ELBOWS UP

Layback again and press to   X

Also , I have to really lay back and get super tight to be able to lay back again  (pull the trigger).It's way further than I THINK

The feel however is not. it's about getting SUPER TIGHT IN ARCH WITH THE ELBOWS UP

Good day today

 Not bad for a first day back at this technique and not realizing how critical the elbows were til the fifth set or so

then Kb snatches. thought they might be good to open up my shoulders more, work the upper back and shoulder strength unilaterally

they  felt great but we'll see tomorrow

LOTS of crunching going on in the shoulders especially right

174.8

215 miss x 2 205 x 1 x 3 ( + misses), wt pushups, laterals rear delts

 This didn't work either. As usual felt good but not enough starting speed and stalled at sticking point with 215 twice and two reps on 205 downset! ack

And I'm still bending my knees to start!

175.0

Sunday Walk in the rain

 Big storm no ruck but decent 3 mile fast walk. Incredible just how different rucking and walking really are. Now I get how close walking and running are without the extra weight

3 miles

6 laps

48 min!

16 min miles

totally soaked

44 kg swings 25 x 5, 44kg belt squats 3 x 10, pistol practice

 Strong, fast day. all 25 sets in about 28 min which is ten min faster than last time I think. Either way cardio. Power height and acceleration was solid, as was technique.

Seem to be sitting back more than quad dominant of later( athletic hinge) and it feels good. Definitely less load on the back.

then belt squats also good after the first set warms up the quads and some ring pistol practice. I like this assist technique the best

174.2

13.7 bath

1 mile Max Vo2 test walk 13:31~~ 4:44 MPH and 41 est max vo2

 Got an early cancellation and it called for rain at my usual rucking time so I decided to give this test a go.

I've been thinking about for a few weeks

1/2 mile warmup in  7:15 the the full two lap walk that ended with a strong 13:31! Don't know if thats my all time fastest but if not it's close

counted 15/16 beats in 10 sec and that correlates to a 41/42 Maxvo2 for my age although the chart stopped at 65 lol

It's almost 'elite' for the next age group down 55-59

really strong effort and very easy too

any faster I would have to break into a jog

155 x 5x5 175 x 1 185 x 1 195 x 1, 20 kg swings 5 x8/8 floor pushups 35, 31

 This was a good idea but I discovered somethings. If I hit the eccentric groove wrong on even a light weight my left should can shift. I haven't had that in months ( since I did reps last) and I don't like it

Doesnt happen with singles

Two, the reps allow me to stay more upright but heavier weights ( as I found out with even 185 and 195) require a much deeper backbend with the reps don't prepare me for. this is why it never converted before

The load the bow technique seems the right one but very hard to master 

 BW 175.0

205 x 1 x 10 (PR) laterals, rear delts, wt pushups

This actually didn't go anywhere near as strong as I thought it would! 135 felt heavy. Ack No real reason for it but it doesn't need a reason now does it?

My focus today was driving the bar back to my face as I was driving the head back

The bar went back but my head not enough the first four sets!

Then it got better but then I was tired.

The reps weren't fast but I got them out

135 x 1 x 2
155 x 1
175 x 1 x 2 
195 x 1 x 2
205 x 1 x 10 (  missed two out in front as well)
180 x 1 x 1 tired now

 weight at noon

175.0

Solid Ruck

 A bit dehydrated this morning and legs and hips feeling yesterdays big workload but steady pace the whole way

45 lbs ruck

9 laps

4.5 miles

1:25 min

18.53 min miles rest included

40 kg swings 25 x 6, 40 kg belt squats 3 x 10 pistol practice 3 x 5, pullaparts 3 x 30

This went great despite restless sleep. Fast pace do, basically I go you go with Nick

Really happy with bell speed, height, power and technique

 173.4

13.6

Fast Ruck

 This might be an overall PR. It definitely is a recent one. Three miles in 51:44 or 7:15 min miles!

What the record is or not this was a great, strong ruck. Got started at 8 as I had a cancellation and what a difference! Also getting great sleep last night after two nights bad up with Walker helped tremendously too

45 lb ruck

6 laps

51:44

174.8

175/185/190/195 x 1 x 3 each, 20 kg swings 5 x 8/8, pushups 35 30

 This went pretty damn near perfectly. Everything felt very solid and correct despite not getting great sleep last night

Just being able to stand up STRAIGHT at the start looking forwards instead of up is such a relief! No balance problems. Then being able to throw my head to 'pull the trigger' from a static start is so natural.

The only mistake I made was not pushing the bar back towards my face enough, that's why  a lot  of the reps slowed. Didn't go forwards but up too much

body weight at 12:30  175.4!

                                      10.2 after bath

215 x 1, 220 x miss x 2, 205 x 1 x 3, 180 x 1 x 3 db side and rear delts

 Well this didnt work either. AND I got into the exact position I wanted but could not generate any speed. Same problem as load the bow: with my hips already  forward there's scant momentum to be had by driving them more foward

Driving from the hands first pushes the bar out in front and laying back first didn't go well either

Last try was with 180: starting upright and looking forward then arching back dynamically to start the press

It seems to have promise but everything else has too

This technique seems like it will be easy to get a locked knee start. that soft knee is killing me

174.4

13.7

Fast ruck

 A really good one today.Fast and strong from the start

Didn't sleep that well but everything was good to go immediately

45 lb ruck

3 laps in 24 min

6 laps (  3 miles) in 54 min

9 laps 4.5 in 80 min

17.46 min miles average

No dog interruptions and no looking at phone lol

173.8

14.5

32 kg x 10 x 20, 32 kg belt squats 3 x 10paused, pullaparts, kickstand squats

  A really good, strong day. All anxiety, heart stuff has subsided and I actually slept well

Also been thinking a lot about my Mvo2 levels so I decided to push the pace today in the volume part of the cycle and go a bit faster between sets

HR peaked each set at 150 BPM and next set started at 100 BPM, Not too bad but it's hard to remember doing this whole workout (strength matters swing test) in ten minutes, not the 28 it took me today

But it was good to feel strong

then belt squats with pauses and some kickstand squats 3  x 5/5

pullaparts 3 x 30

173.8

13.7

thursday ruck

 Fast one too. Not great sleep but felt fine when it was time to go out the door

45 lbs

6 laps

55 min

short rest pauses but negative splits. cool and overcast just perfect

173.6

185 x 1 x 5 190 x 1 x 6, 20 kg swings 5 x 8/8, floor pushups 2 x 32

 This went very well. Had an early cancel and got to start at 7 am I was a bit nervous about changing the time but it went perfectly

My shoulder was definitely cranky from the wrapped thumb work so I went back to false grip

I also realized the first big key/problem is not getting my chest up and arched to I made that the priority instead of the the hips in front

Then I knew I had to  get my knees locked or nothing else mattered. So I focused on that second

Then, how to start? How get speed? It didn't turn out to be so hard but I soon realized I have to re drive the hips at the sticking point or the bar goes forward

SO that's the cues

1) Chest up

2) Lock knees

3) Drive 

4) Hips

The false grip seems to work best with this high arch/bench press type setup. the wrapped thumbs,increasing my shoulder activation seems to encourage me to stay too upright

20 kg swing 5 x 8/8

pushups 32  x 2 sets

173.6

14.1

220 x 1(36th) 215 x 1, 205 x 1 x 4 laterals rear delts wt pushups

 Solid day. Still can't seem to lock knees enough and it's getting sloppy but I'm getting the chest position right and have leverage which is everything

Going to  really over focus on the knees on Wednesday

Light bodyweight today so happy with my strength

195 x 1
205 x 1 too vertical
215 x 1 decent but no hold
220 x 1 not great but I'll count it
215 x miss way out in front
215 x miss ( just rushing)
215 x 1!
205 x 1 x 4 the best of the day

laterals rear delts 20's x 8s

wt pushups ( wrapped thumb) 53 x 8 x 3

173.4

Sunday ruck

 Decent as well. Better sleep ( no panic attacks ) but really could've slept in. Got a late start and barely any stretchout.  Only did 8 laps as my back was starting to get tight.

Slow pace but felt good and it got done

45 lb ruck

8  laps

4.5 miles

1:25

172.8

13.5

48 kg swings 20 x 5, 48 kg belt squats 3 x 10, one leg squats 3 x 8, pullaparts 3 x 30

 Pretty decent after two days worried about my heart ( looks to  be anxiety/panic attacks- no afib) but not very restful plus low appetite

decently strong but nothing special

172.6

13.2

Thursday Ruck

 Decent one. Full six laps, three miles with solid pace throughout

All systems working fine

45 lb

3 miles

55 min

172.8

185 x 1 x 12, 20 kg transfers floor pushups

 Bad night, Either panic attack or anxiety or afib but I got almost no sleep. came on out of the blue and my heart just didn't feel right. Normal pulse and no other afib or heart attack symptoms but definitely not right

I had panic attacks before and this felt like this but not fun

Still not right but still normal pulse, etc

Training actually made it feel better but no sleep no supplements and hardly any coffee

 New technique seems to work well

Wrapped thumbs old innov8 shoes and slightly closer stance

Cues

Elbows up
Chest up
Hand and hips

20 kg transfers 4 x 15

floor pushups 35, 25

173.8

14.1

220 x 3/4 x 2 + 1 miss, 205 x 1 x 4 + 2 misses, laterals rear delts wt pushups

 Did everything that I tried to do right but just not in the slot. Hips were in front but I seemed too vertical at the sticking point

Went from 195 to 210 ( not bad but not fast) then 220 x 3/4  twice then a miss all out

Even the 205 down sets didn't feel good

thinking of going back to the Innov8 shoes again and wrapping my thumb. Lets see if a a change works

also back to 205 215 then two plates. 

Sunday ruck

 Good one and COLD one, 36 degrees and didn't wear gloves. Next time for sure lol. arms too a long time to defrost

Solid pace though, legs felt great right  from the start. Loose and fast.

Most kept to 8:30 half miles throughout with short rest pauses

45 lb ruck

9 laps

1:25

172.8

44 kg One arm swings 25 x 5, 44 kg belt squat 3 x 10,single left leg box squat 2 x 8

 Did not sleep well and I was a bit light too

Didn't feel bad just didn't feel strong. All said it went well

belt squats were solid and added in 2 sets with the single leg squat. Time to raise the box now

173.2

13.9

Thursday ruck

 Decent one. went the full three miles with decent speed and endurance. even a decent mind set

45 lb ruck

3 miles/6 laps

55 min

173.8

190 x 1 x 10, 20 kg transfers 5 x 16, pushups 2 x 30

 If I can just do this exact technique with 225 it will a done deal every time

Hips

Elbows

Lock in ( with hips forward)

Drive 

Medium stance with bar directly over arch of foot. Swing the hips under, then the elbows, lock in a go!

transfers

floor pushups

175.0

Sunday Ruck

 Not bad not bad at all

45lb ruck

9 laps

1:20

3.4 MPH ave

legs lungs and rhythm good too

220 x 1 x 2 ( 3rd time doing this) 220 x X, 210 x 1 x 2, 210 x X, laterals rear delts, wt pushups

 Really can't complain; I made 220 for two decent singles and a close miss at the third try but as usual, when I fix one thing I forget another!

This time I didn't have my feet out too far in front of me OR too wide BUT I didn't get the hips out in front of me enough on the set up and I was too vertical and I dropped back as I didn't have the front counterbalance

I knew something was off but couldn't tell what

The good new is that 1) I'm strong and 2) even though the setup wasn't perfect I still made the reps

I could tell it wasn't right even at 155

Next week I'll go

195 210 220

I needed the 205 to 215 jump but it did drain me a bit,but mainly cause the technique was off

Here's the perfect setup I did last week with 190

and here's today's 205 warmup

the difference is so obvious. 
Ah next week I'll repeat and get a three times ALL time PR
So

Hips in front
Lock knees
Drive

laterals rear delts wt pushups

174.4

40 kg Swings x 25 x 6, 40 kg belt squats 3 x 10, one leg squat off stool 2 x 8, pullaparts 3 x 30

 A solid  one today. Glenn out sick and nicks back was tweaky so slower pace but I felt great

groove solid  and legs and lungs good. This  AXE still is good. Just not as hard as 10-20 and being able to breathe makes things so much easier

Not sure if it's getting me in better shape but I feel solid and ruck speeds are up too

173.4

14.5

Thursday ruck

 Solid one,, Hot again tho, didn't expect that

45 lbs

5 laps

50 min

ave 18 min miles

173.4

190 x 1x 8 , 20 kg transfers 5 x 16, floor pushups

 What a great day. Every thing went perfectly. Ever set was virtually identical to the one before.

Moved my stance back in to just a little bit wider than it's been this whole time, stopped trying to get my feet so far in front on the setup and it made it much easier to lock my knees out before I started. And I tried to just get a brief pause before I pressed

135 x 1
155 x 1
165 x 1
175 x 1
190 x 1 x 8

20 kg transfers 5 x 16

floorpushups 2  x 29

173.4

14.1

215 x 1 x 5 PR! 205 x 1 x 3, laterals rear delts wt pushups

 This went very well today. Not perfect technique or timing but 85% there and , most importantly, very good leverage positions so that all five sets got done and with decent lockouts and no misses!

Five singles unbroken

Major mistake was not locking knees enough on unracking, most probably from a slightly too wide stance ( on purpose) and a little too much hip in front ( also on purpose) just too much

then three even better sets with 205

I believe this is an all time pr

laterals and rear delts and wt pushups the same

174.4

13.9 at 4 am

12 noon

175.0

10.9

60.2 ( bath) 

Great ruck!

 Wow, what a way to end the year! The  best ruck in recent memory.

Fast, loose and strong from the first lap 

Started at 6:30 and it was 39 degrees and crisp and perfect

Got off to a fast start and wondered how long I would be able to hold it

Turns out, the whole time

Was about 8:30 laps or so and barely stopped at all ( except for a few doggies ) but I was in the flow from the start and it really reminded me of what I used to get running all the time

It's been a minute for the rucking to get that state. But it is possible

45 lb ruck

9 laps

4.5 miles

9075 steps

1:20 min

17.6 min miles

3.6 mph ave

173.4

13.4

32 kg swings 20 x 5, 32 kg belt squats 3 x 10, pullaparts 3 x 30

  This was good but not great. Slept long enough but not that well as I was bit groggy this morning

But still strong enough. I really like this AXE style protocol when 10 reps is your high rep day lol

32 kg swings 20 x 5 

about one min rest / sets. just by accident

really good bell height, speed and power and knee back and hips felt fine

32 kg squat 3 x 10 not as deep as I'd like but didn't want to push  it

172.8

12.5 ( bath)

Thursday Ruck

 Tough one. the week off with no ruck took a toll. slow and hard today but it got done and got me back on track.

Most importantly, the knee is back to normal

45 lb ruck

5 laps 

2.5 miles

7025 steps

50 min

173.4

195 x 1 x 10, 20 kg transfers 5 x 16,floor pushups 3 x 28

 This went very well and even better after a minor setup tweak

Because my knee is back to normal I was setting up a bit more under the bar than in front of it as on Mondays. This kept my hips too vertical. then I figured it out for the last four sets. Just a smidge in front so I have to set the hips in front of the bar too and it worked way better

 So

Wider stance
Feet in front of the bar
Hips in front of the bar
Unrack with hips

transfers 5 x 16  20 kg  really liking these 

pushups 3 x 28

173.4

13.7

205 x 1 x 8, laterals, rear delts, wt pushups

 Knee is 85%+ better but didn't want to push it today so just did 205 for a bunch of singles to grease the groove and it was a good idea.

This is so solid. THIS is the position I've been trying to get into for the last 6 plus years since I stopped walking it out and got in the rack

It lets me set up with my hips exactly where I need them to be at the start of the press and my knees don't come into play at all. Feels very natural and except for the third rep ( where I dropped my head and it went forward all reps were basically the same

I was shorting the  hip set up a bit in the mid sets as I didn't want to load the knee but the reps weren't as good so the last three sets I pushed them forward more and it gave me the best sets of the day

laterals rear delts 3 x 8/8 20s

wt pushups

174.4

Sunday walk

 Knee much better but didn't want to load it so no ruck just bodyweight

8075 steps

1:20 min

last mile in 15:00

48 kg swings 20 x 5, TKEs, pullaparts

 Wasnt sure this was going to happen at all, let alone all the sets with the 48 but it got done and nothing seems the worse for wear( I'll know for sure tomorrow)

Wore the low heel widened my stance just a tad and tried to stay on the hips a bit and it felt ok Was more worried about my lower back from the lower heel. And again, I'll know tomorrow

The key was releasing the soleus and mid level gastroc as well as really opening up the rec fem. Then the kneecap moved. but man it tightens back up fast. I really  did a number on it

TKE's 3 x 15

Pullaparts 3 x 30

172.2 !

New Approach. Completely new approach

 My right knee cap is still not moving right and now I'm sure it's from the last technique of 'layback til I feel the knees start to bend, then drive'.Even though it worked well it definitely puts too much stress on the knees and the dominant leg took the brunt of it.

So I did everything different. I turned around. Literally. Faced the other way

Put the bar up against the uprights

Wore a lower heeled shoe ( Adidas Power lift)

Took a slightly wider stance

And MAN DID IT WORK

I've never felt so locked in!

I think the main thing is being able to wedge in against the bar in the set up, just like the setup in the squat.It let me get my hips in front of the bar more easily but also WAY TIGHTER!

We'll have to see how it works up with heavier weights but it seems SO MUCH MORE EFFICIENT 

175 X 1 X 2
185 X 1 X 2
190 X 1 X 2
195 X 1 X 2 ( and this is with trying to not over load my leg at the same time)

 this was a great session

20kg transfer swings 5 x 18 ( really enjoying these now instead of dreading thursday light swings

pushups

3 x 27 strong

173.8

14.5

220 x miss( second week), 205 x 1 x 3, laterals, rear delts, wt pushups

 Right patella tight all sunday. got it to release  but it was not 100% and I think it impacted my layback and drive a bit.

Still, I got 220 on the first attempt and the second week in a row! not pretty but I'll take it

Was overfocused on correctiing last weeks fault ( laying back too much and not loading the bow enough, that I moved my hips fowards too much not giving me enough layback!
That was also the issue with the 215's

So it seems its
lock in
layback then load the bow til knees start to bend

then GO

195 x 1

205 x 1

215 x 1

220 x miss ( no lockout)

215 x X

215 x  X

215 x X !!! heres where the patella inhibition kicks in

205 x 1 x 3 got it back

laterals and rear delts 20's  x8s

wt pushups  53 x 3 x 8

174.8

14.5

Fast Ruck!

 Man this was great. super cold at 6:20 start, just in shorts and t shirt so I had to move fast to stay warm but I could. I knew right  from the start it would be good and it was

Fastest time this year. Had a slight slag on 7th lap but pulled it out as I knew it would be a great time if I could

45 lb ruck

9 laps

1:17 min! 

17.7 min miles 

3.5 mph average!

10,315 steps

just strong fast and easy, Nice

173.6

14.5

44 kg One arm swings 25 x 5, 44 kg belt squats 3 x 10, pullaparts

Best bell height and overall power with this bell yet. The AXE style is working

44 kg belt squats 3 x 10

pullaparts 3 x 30

174.4

13.5

Thursday strong ruck

 Really good one again. Fast and strong start to finish

Nice and cool out finally for a thursday

45 lb

6 laps

3 miles

18 min  mile ave

55 min

174.0

14.5

195 x 1 x 10, 20 kg transfers 5 x 16, floor pushups

 Great great workout. Technique worked like a charm and felt more natural than anything else I've tried with almost zero need for cues.

More like a picture in my head which is exactly what I've been working/hoping for.

Main things:
Lock in at the start

"load the bow" til my knees start to want to bend then press.

If I  just 'layback' without my hips going a bit  forward it's not optimal I don't think hence: load the bow-shoulder back and hips forward at the same time

Its definitely closest I've gotten to a pure "feel" press technique

transfers and pushups 27, 27 25

bw 174.00

215 x 1 220 x 1( 32nd), 210 x 1x 4 laterals rear delts bw pushups

 Solo training as both partners had to bail. It worked out fine, although I missed 220 on my first attempt BUT got it on the second ( not happy with the lockout but I'll take it) .

I was having a hard time figuring out just how far to layback before starting to press then realized if I layed back until I felt my knees starting to bend THAT was the perfect amount

Yes I get a little knee kick but if I do it right the bar goes back, wrong and it goes forward

What happened on the first attempt at 220 was that I rushed the layback ( who me?) and my knee kick pushed it forwards
Just have to wait a bit longer, which I did on the second attempt and voila!

195 and 205 on the warmups just flew

20 lb laterals and rear delts

BW paralettes pushups 4 x 12 slow

173.4

Fast strong ruck

 Left plantar fascia a bit kicked in but did not bother me once I got going. Laying down it was tight lol

But a very strong fast ruck today

49 degrees and overcast. Perfect

legs and lungs opened up immediately and energy was good

Just one dog stop for a few minutes with the huskies

45 lbs

9 laps

1:20 

10,250 steps

3.4 -3.6 ave speed

173.6

14.3

40 kg swings 25 x 6. 40 kg belt squats 3 x 10, pullaparts 3 x 30

 Really really strong workout .Slept well and felt solid and a bit fired up from all this bullshit in the worl

Did this workout 5 min faster than last time although I really have to stop looking at the clock

squats feeling more solid each week

pullaparts even these felt better

173.8

13.7

Thursday ruck

 Finally got my cold thursday to have a fast one and my legs and calves were toast! Lol Just super tight I think from Wednesdays transfer swings of all things. Much more of a leg/ hip dominant style I think

Cut it short to just five laps as my feet were starting to hurt too

45 lbs

5 laps

2.5 miles

50 min

lots of stops and shaking things out. Started fast then bonked a bit

It got done