Well that didn't last long. Walk out press

 Decided to see if walking out the press as I have in the past would help me find the trigger.My legs have definitely gotten weaker under the bar of late and I'm sure that has been part of my press problem

I think this mono lift  press helps in the short run but not in the long

Walking it out is like cleaning it before pressing I think; it help creates tightness

BUT I haven't walked anything out in 5 years so I have to go slow

135
155 x 1
175 x 1
180 x 1 x 6

this also lets me set up with a wider stance which I can definitely feels helps. My older videos show the same thing. I think this definitely helps with the layback arch

clubbell arm cast
15 x 8/8
20  x 8/8  x 4

this was harder than expected. didn't push tho

laterals/rear delts 15s

rev band pushdown  3 x 15 love these

173.6
14.9

will still do light  swings first on wed then some very light presses for walkout  form 

Sunday Ruck

 Decent one. Not too hot and slept pretty  well. 

45 lb ruck

9 laps

10,000 steps

1:30 ( including dog talk)

legs and lungs feeling pretty  good

173.6

40 kg swings 25 x 6, pistol practice, pullaparts

 Shoulder still a bit tight wake up but releasing the teres and pec minor do the job, just not sticking that well

strong workout though once I got warmed up and realized the shoulder would hold

then straight to pistol practice

172.3

Thursday hot ruck

 Mentally I was really into it. taking out press and re focusing on endurance work shifted things. I had no problem accepting the heat even though  ( again) I was running on little sleep (  the other dog this time)

Not  great speed but the mental focus was everything. Not having to think about keeping my calories and my weight up is great too. definitely would like to be a bunch leaner and eat less overall

45 lb ruck

6 laps ( cut a but short to avoid a crazy guy)

56 min

6901 steps

3.2 mph

83 degrees and cloudless

Taking the presses out.

 Decided to stop pressing. It's been weighing on me for awhile. I'm tired of trying to figure this out and have been dreading my workouts. Plus I've started accumulating body tweaks from always changing techniques and I don't want to go back to being in pain because I'm chasing some number.

My body has changed these last six months and my stress levels since Oct 7  have been super high.Too high, it seems, to accommodate this level of max efforts

Did light  swings today and it was nice. Light  weight hard effort, lots of sweat in a low skill drill

Just a fucking workout for a change, not a performance and technical test

16 kg  swings 18 sets of 10/10

360 reps

12,960 lbs

floor pushups  3 x 20

taking this easy, shoulders are still achey and pecs too tight

Clubbell casts 15 lbs 3 x 8/8

bodyweight squats  3 x  20

datsit. Feel very good about the decision. back to focus on work capacity, strength  endurance and power training

 

Pin Press first heavy session

 This went ok, despite my right shoulder being fooked til this morning.. Thought it was the pec but the real source was the teres major ( brought on I think from the kb presses). Once I got that relieved the  shoulder felt good

The presses were solid, the key component is how far in front are my feet for the setup and how wide? I need to basically lock out the  knees and hips while under the bar and drive through them to initiate the press from a dead stop

I even experimented with my GoRuck boots for a few sets thinking flatter would be better but it wasn't. Fell backwards

but overall good promise

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
200 x 1
205 x 1 ( poor lockout)
210 x 1 (balance)
190 x 1 x 5

laterals
rear delts
floor pushups 2 x 20
rev grip band pushdowns 2 x 15

173.6

More bicep tendon issues, 32 kg swings 20 x 10

 Woke up with right bicep tendon not right and sure enough  shoulder felt wonky in the swings. But this time around set15 I felt some tearing sound as I started the first reps after the hike pass! Not bad but not good. No bleeding or gap ( felt like scar tissue) but it was tight all day

Didn't open up til this morning when I really got on the  teres major go figure. then it released across the board. But this one had me scared. MORE body maintenance needed it seems

goblet squats didnt feel good so I went to two hand supported pistols: two up one down and on both side for change. felt great

body weight squats / TKE's 4 sets of 15 each

pullaparts 3 x 30

173.4

11.9 ( bath)

Fast hot ruck

 Got to get out early today and glad I did. A really strong, fast ruck in moderate heat (  80's) but I sweated like a pig. The only real problem actually was tons of sweat in my eyes constantly but a very fast time!

52 min for 3 miles!

17:20 average per mile. really happy with this

45 lb 

6 laps

6952 steps

3 miles

52 min

3.7 top speed

31.5 top stride length!

175 x 1 x 4, 185 x 1x 4, 190 x 1 x 4, kb press 24 kg x 5 x 3, Pin Press 135-185 x 1 x 4

 This started weak and ended strong. My arch ability seems to have changed as I'm having all kinds of trouble getting into it no matter what I do and I end up too vertical and the bar out in front

I tried to fall back and press hands and hips and just soso.

Kb presses were strong but they don't solve the problem

I was ready to call it a day when I decided to see if I could press from the pins at all and it worked great! Tried to set up just  like the bench and it worked good. Can really set the base

We'll see how it works heavy on Monday  but I'm hopeful. Put the pin up on inch

these are the work sets

173.6

13.5

205 x 1 x 7, 195 x 1 x 4, wt pushups 3 x 6, laterals rear delts

 Back to false grip, chest up on X setup, layback and shove technique

My shoulders feel better already. have to get the timing of the reversal into the press motion at the end of the layback right but basically  this seems better. More triceps lats and pecs in it not just delts

nothing great but 6 of 7 decent reps with 205 is nothing to sneeze at either

Hard hot ruck

 Wouldn't have been so bad except another bad nights sleep( still dog stuff). Got 8 laps done  before I packed it in

No sleep and neck/head ache from the poor sleep

What I did do went fast but just didn't want to push more

45 lb ruck

8 laps

9238 steps

1:25 min ( including dog time)

top speed 3.4 mph

173.6

12.3% no bath! where'd that come from?

48 kg swings 25 x 5, 24 kg goblet x 2 x 4, supported pistol 3 x 4, pullaparts 3 x 30

 Slept great last night and not a moment too soon. I think it was 4 bad nights of sleep. I got a great nap AND a solid 7+ hours.What a difference it makes. I could think again

Still took a bunch of sets to fight the groove. the 48 is just that much difference in leverage needs than the 44 and I have to sit back to counterbalance just that much more

You cant take any reps or part of the rep, for granted. I will eat you

all 20 in sets in less than 30 min without trying, pretty much just us going in I go you go fashion with three guys. getting in shape perhaps. Never thought that this AXE style training would give me that but it seems to be the case

Goblets went well too and depth was solid

Real Heat Ruck

 Even though I got started at 11 instead of 12 noon it was 90 degrees and cloudless with no wind

Also still going on little sleep thanks to Ronin's fear of fans and this incessant heat

BUT it was good. Strong even. No  mental issues and steady pace throughout

45 lbs

6 laps

3 miles

54 minutes!

top speed 3.4 mph

BW 171.4  not sure if this helps but there it is

TONS of sweat but no issues

205 , 210( ugly) 215 x 7/8 217.5 x miss,205 x 1( 3 misses) , 16,20,24,28 32 kg KB press! Floor pushups

 Super hot ( 100+ day and night) day, freaked out dog, no slee, 172 lbs and no fucking groove

This is beyond getting old it is old. and boring

I might just do 205 for a bunch of singles on mondays and 24 kg presses on wednesday. not really sure right now

179 x 1 x 10, db laterals rear delts 3 x 8 20 lbs db curls 3 x 8 15's

 Very very solid workout. Missed the 9th  rep out in front but other than that all reps virtually identical

I DID let my shoulders internally rotate at the top, it worked well just have to be careful not to TRY to do it, just let it happen

what I have to try to do IS push the bar back as much as possible and stay on the X

Elbows UP

Lock in

Push back/ drive hips

It will change at 205 so have to get ready for it

 172.6

14.1

Fast walk

 Tight left calf/politeus after workout for no good reason so I opted to  go ruckless today

SO much easier and fast, More fun too lol

BW walk

9 laps

1:15

9620 steps

timed laps 7:45

Top speed 4.3 MPH

Stride length 37.4 !!

44 kg swings 25 x 5, goblet squats to 24 x 4,pistols 3x 4, pullaparts 3 x 30

 What a difference a week makes! Back to normal, all systems go, including good sleep

Bell height power and speed solid.

25 sets in 35 min. not bad at all

goblet squat

16 x 4 

20 x 4

24 x 4

174.3

Thursday ruck

 Not sure exactly how many  laps I did as I  had to stop and call police about a transient breaking into a car. Probably about 4.5 laps total but I was on my feet for the full hour

45 lb ruck

6037 steps

60 min

HOT outside no wind 

205 x 1 215 x 3/4 x 2, 205 x 1 x 5, 200 x 1 x 3, 20 kg swings 5 x 8/8 db curls pullaparts

 This went very well. Learned a lot all the misses were at the top, in the groove. With this less dynamic start I will need to get stronger but it seems to stay  in the groove better

I have to re drive the hip earlier as well over 205. Not as important below it but crucial at these top end

But it feels very natural and replicatable 

And nothing hurt. yet

174.0

Light press Monday 179 x 1 x 10, laterals rear delts db curls

 As I suspected the biceps tendon issue was hiding in my radiobrachialis. Tried flossing it but the wave too did the trick

So what could have been another disastrous workout turned out to be excellent!

The technique held with this light weight with very simple cues

Elbows up

Lock in

Press back

Not sure how strong I am at this point but this has got to be the best technique I can do with my structural limitations

20 lb laterals and  rear delts

15 lb curls

172.9 !!

13.3?

Hard ruck

 really still feeling "off" headache was not too bad but body all out of kilter. went slowly but it was hot and hard, Finished ok but not strong at all

45 lb ruck

9 laps

1:30 

3 mph 

3 mph top speed

got it done and didnt die

174.4

Another freaking shit show workout this time swings

 Fucking crazy. Woke up after a good nights sleep with a tight  right levator scap that didnt really let go

Warmups were weird and my bodymaintenace warmup was tight too. Every thing felt off. Rash is much better but it's been a weird two weeks for sure

32 kg warmup was ok but on the 36 the transfer from left to right didn't grab right and I felt my right biceps tendon was not in the slot!

went up to 40kg  but it wasn't right on the right  arm so I went down to 32 kg on the right and did the 40 on the left

Weird but it was fine and right shoulder felt basically normal after 8 sets or so but I was not going up

today was supposed to be 44 kg too!

Don't be greedy!

Swings finished well but when I went to lunges with the 16 kg on the second set right  leg leading my right  hammy pulled a bit!! WHAT THE FUCK!? 

really? stopped right there but didn't see where that came from

pullapart 3 x 30

then rest

40 kg left arm swings 12 sets of 5

32 kg right  arm swings 12 sets of 5

we'll see if its a ruck or a walk tomorrow.

Feels almost normal already

sleepy ruck

 Man that was hard. Got a delayed reaction rash from the antibiotics and took a benadryl to try to stave it off. I knew I would get a little sleepy but wow, that was brutal!

made all six laps but I was dead on my feet. surprised the laps times were not slow but I need to stop and rest a lot. won't do that again

45 lb ruck

6 laps

3 miles

57 min

Back from the Dead 179 x 1 x 12 New/Old technique, wt pushups, 20 kg swings, laterals rear delts curls

 This couldn't have gone better. Every rep was damn near the same. The  only ones that got in front was when I didn't maintain upward pressure on the bar after the unracking and before pressing

Then it 'dropped and popped' and went forward. If I maintained up pressure and just thought "push it back" ( with  just arms) there was a subtle drop and rebound but it didn't go forward

CUES

1) elbows up on take off

2) pushup on bar and maintain up pressure

3) lock knees

4) push bar back to X

5) drive hips forward at sticking point

Short version

ELBOWS UP

PUSHUP

LOCK KNEES

PUSHBACK

I will repeat this same workout monday and do max effort next wednesday trying to shift over to wednesday heavy again

Great sleep last night always  helps. I felt like something "lifted" off me yesterday. Feel normal again 

12:30

176.6!
11.0 (  bath)
59.7 !

Start over again

 Back to this technique Wednesday. Monday was a disaster. Only plus was I did not get hurt

https://rifsblog.blogspot.com/search?q=225+x+1+%28+14th%29

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

Sunday Ruck

 This went ok as well just a little tired getting started

Added in some supported squat stretches on laps 4,5,6, but then felt a little right  arch strain so I left it at that

45 lb ruck

9 laps

4 squat stretches

1:25

top speed 3.4 mph

174.6

40 kg swings 25 x 6, 16 kb lunges 4 x 8/8 . pistols 3 x 4 ( L) pullaparts 3 x 30

 This went way better than expected. Right  hand was no problem at all during the training or after at all. Almost 100% better now thank g-d.

Strength, power, speed and between set recovery were excellent

174.4

Thursday Ruck

 Just five laps. Pressed for time for Tracy but I was beat too for some reason. Legs heavy and slow. average around 3 mph and it was 80 degrees but it got done

45 lb ruck

5 laps

2.5 miles

55 min

185-205-185 technique work, 1 db lunge 4 x8/8, db curls

 Another night of horrible sleep. Glenn had a household emergency and wasnt there so I was solo,

Went back to the same technique as last monday but with a heel but it didn't feel good: way too vertical and lockouts were slow even at 185 so went back to layback til I see the X and it worked good

Pretty sore and beat up too, strained the middle finger knuckle somehow ( overstretching on the hang?  but it was tender, right hip still tender as I went into the hip fowarard position and woke up  with right  levator scap locked up!

Perfect! but it was decent nonetheless

 single db lunge  seemed to work as advertised. held the db on the same side as front leg and felt it in inner thigh. this might  help my righthip as I haven't been doing any unilateral work for it

we'll see

175.2

got to get some real sleep

Shoe change experiment:FAIL 205 x 1 220 x miss x 3, 205 x miss x 3, laterals rear delts wt pushups 3 x 8

 Well this didn't work. Everything was out in front. I was driving my head back well but couldn't seem to get much of an upper back arch/layback

Must have been the shoes. When I switched them at the very end for 180 it was too late. I miss that too,lol

135
155
175 
195
205 x  MISS!
205 x 1
220 x miss x 3
205 x miss x 3
180 x 1 x  miss

174.6

Sunday Ruck

 Decent one. A bit stiff and tired but legs were strong and pace good too, after 4 laps or so to warmup

A bit cooler this morning too, always good

45 lb ruck

9 laps

10,000 steps

1:25 min

top speed 3.4

174.4

32 kg swings 20 x 10, kb front squat 16kg x 3/3 20 kg x 3/3 x 3, pistols 3 x 4, pullaparts

 Finally slept well last night after two shit nights and a root canal on thursday. I was concerned this would be super hard but it was decent. Not easy ( I missed thursdays ruck) but strong til the end

VMO on left was fine for the squats and they warmed up well

 

16 kg x 3/3
20 kg  x 3/3 x 3

pistols were fine on the VMO

174.6
13.6 ( bath)

195 x 1 x 10, 20 kg swings 5 x 8/8, kb front squat 16 kg 3 x 5/5, db curls 12-20 lbs x 8

 Well that  was hard. Super tight and stiff from Monday. Luckily it was only 90 so I warmed up fast lol..
actually heat wasn't that hard but trying to get enough arch was for the first 3 sets or so. then it was ok

every rep was very similar and it bodes well for the technique and consistency

Still solo and that has it's pluses and minuses. definitely  allowed me to completely focus on myself but takes more total energy

one arm kb front squat 16 kg  5/3

surprisingly I could still feel the left VMO a bit on the first few reps although it loosened up quickly. I think this will be my next leg move on Saturdays. Legs are definitely down in size but that's no surprise
I also think more lunges too, alternating with pistols

174.4

215 x 1 x 5 ( PR) 205 x 1 x 5, laterals, rear delts, BW bar pushups 3 x 10 We

 Well that is a miracle. Totally had my head up my ass today. NO desire to train at all. Shocking actually,  But I got to it anyway but then I MISSED 195 AND 205 lol! FUCK

Out in front. I knew I didn't spot the X enough  so I took the jump anyway to 215 and made it!
Them made set 2, 3 but missed 4 backwards on balance. Took over and made 5 solid singles! All time PR

I've made 4 sets before but never 5!

 THE CUES

CHEST UP

HIPS IN FRONT OF BAR

HEAD TO THE X

Also  made sure to take 2 min minimum between sets, this helped but the technique was correct!

This is two weeks in a row finally. Then down to 205 and made five unbroken!

VERY HAPPY AND VERY PROUD OF MYSELF~

Next weeks multiples with  220

173.8 this AM

Sunday Ruck

 Felt really beat  up but the ruck was strong. Kept checking my watch to make sure it wasn't 'off' lol

Did the first 3 laps in 24 min and the 6 laps in 54!

all 9 in 1:23 very happy with it all

Left VMO was totally normal thank G-d

45 lb ruck

9 laps

4.5 miles

1:24 

48 kg swings 20 x 5, 60 kg belt squat ( VMO tweak!) pullaparts

 This was a weird one.Glenn was out but that wasn't an issue. Slept well but my mind wasnt right. All this bullshit was israel and biden and trump getting convicted messed with me and it was hard to focus

But I did but still everything felt 'off'. Had a hard time getting in my legs.Swing height and power wasn't bad at all but I didn't feel right

Got through the swings and went right to the 60 as per the plan, first set was ok but felt the left vmo working too hard. Stopped at 8 reps instead of the planned on 10. Second set I stopped at four and it definitely was twinged a bit. 
FUCK

So stupid. should have warmed up with lighter bell.

But, as I write this at 7 pm it feels much better. thumped it, kinesiotape, kwon long ointment  and let it alone

Hope it's good for  the ruck tomorrow. I think it will be

Thursday Ruck

 Hot one but good one. Bad night sleep but no problem at all and the heat was no issue either. All good signs

Might be in decent shape to start out the heat season

45 lbs

6 laps

3 miles

56 min

loving the cold shower immediately after!

174.4

185 x 1 x 5, 190 x 1 x 4, 195 x 1 x 4, 20 kg swings 5 x 8/8, db curls 3 x 8, pushups 40

 This went very well and  learned a few very important things

1) push hips as far forward as possible after set up. If not far enough I end up to vertical

2) Don't just look for the X SPOT IT AND STAY FIXATED ON IT! When I just 'saw' but lost fixation my chin dropped and the bar went forward a bit

On the sets I did this the bar FLEW

175.0

205 x 1 x 10! great day! laterals, rear delts, wt bar pushups

 What a great workout!  The technique worked great at 205 and the small changes I made also made things better. To be honest I had very little faith this would actually work but it worked spectacularly and gave me so much hope ( been running low on that )

The two new cues that really seemed to help were :

1) Think "right" arm when I unrack ( so I dont have the right side drop)

2) Squeeze glutes to push hips forward ( NOT just move hips forward)

3) REDRIVE the hips at sticking point ( I wasn't sure I would remember during the grind but I did)

CUES

Push Right
Squeeze glutes hips forward
Drive head to X
Re Drive hips

this one above was wrong. I leaned back BEFORE driving the head and bar got forward.DON'T DO THIS

174.6

Sunday Ruck

 Slept well but legs were tired and heavy from the start from Saturdays  training so overall time was a bit slow but everything was stead

Second half definitely sped up with top speed of 4.1 mph and good stride length

45 lb ruck

9 laps

1:30 min

4.5 miles

174.4

44 kg swings 25 x 5, 48 kg belt squats 3 x 10, pistols 3 x 5, pullaparts 3 x 30

 Terrible nights sleep for no good reason but swings were as strong as ever. Right arm is now, finally equal in height to left. Cardio good too, same I go, you go speed but it wasn't easy though as last week

Decided to bump the belt squat weight up as I want to go up to 60 kg for the top weight
so it will be 40 kg on 32 kg swings, 44 for 40 kg swings, 48 for 44 swings and 60 kg for 48

BW 174.4

Fast hot ruck

 This was a big surprise. Super fast and loose legs right from the start. SO nice. and while it was hot (high 70s) it wasn't too bad and there was some breeze

Kept expecting my legs to get tired but they didnt'. how nice for a change,especially on a thursday

45 lb ruck

6 laps

3 miles

53 minutes~!!

4.1 mph top speed

35.8 top stride length

174.4

Hybrid Technique 195 x 1 x 9, 200 x 1 x 2, 20 kg swings 5 x 8/8, floor pushups 35, 25, curls

 This worked great. Took a few reps to get the timing down past very basic but not too long to discover some power and strength in the start position

It's the hip position setup  as the load the bow but the upper body angle of drop and pop,combined with the 'throw the head' to intiate technique lol. all rolled into one

My initial head position was too low( intersection of wall and ceiling) which made my head have to travel too far as I looked back for the X, so I raised it 20deg or so and it worked much better

False grip,WAAAY more lat involvement AND more pecs

I did not RE DRIVE my hips after I initiated the launch and those are the reps that stalled a bit.

But I'm very comfortable in the setup (can hold it without feeling I'm losing  balance) and the heave/launch  start feels natural too.

Next week multiple sets with 205 and see

174.2

Shit press day

 Man I could do NOTHING right  today. Played with  few ideas early but abandoned them quickly ( false grip load the bow ) etc but by 195 went back to "stiffen then drop and pop"

What's happened over time is my strength  and groove has changed to a more upright, shoulder press version of what I was doing before BUT my shoulders still aren't normal and it won't work for the lockout.

Not enough hip drive just arm and shoulder. that's why I can't lockout; it's ok up to the sticking point but I'm too upright to get under it

Up and down again, playing with techniques. No bueno

Missed 215 at 3/4 two times

this was after all kinds of testing

then laterals, rear delts, curls

I was abnormally sore going in in the shoulders and legs . Not tired but sore

Sat and Sun must have taken out of me more than I thought

174.8

13.4

Sunday Ruck Fast!

  Surprisingly strong and fast. 4.5 miles in 1:23 min or so. Hit a top speed of 4.9 MPH and the last half mile in 7:55! Not blazing but way better than of late.

Everything was solid nice cool crisp morning too, always helps

45 lbs

9 laps

1:23

4.5 miles

10,071 

174.8

13.4  ( no bath!)

40 kg Swings 25 x 6, 40 kg belt squat 3 x 10 pistols 3 x 5, pullaparts

 SUPER strong today. Slept really well and was a strong under the bell as I can imagine

Best height on swings as well
All systems go

40 kg x 25 x 6 in 35 min 

174

13.4 B

Thursday ruck

 Running on low sleep. Super hot, dead air and just getting my steps in 

45 lbs

6 laps

65 min

not too slow a pace but lots of rest pauses

215 x X x 3 205 x 1 x 5, 20 kg swings 5 x 8/8, laterals db curls

 despite the misses at 215 from sheer fatigue ( monday) the groove and form was more than decent. Really created leg stiffness just as I drop and pop really works, just have to get stronger in it

Elbows were flaring from the fatigue and man I was I could take a medium grip in this. I really think it would help keep my elbows from spinning out!

195 x 1
205 x miss ( balance)
215 x 3/4 x 3 ( pure fatigue)

205 x 1 x 5

they all pretty much looked like this

Cues were

Elbows up
Spot the X
Stiffen the legs into drop and pop

it felt very  natural after the first few sets and I felt I could be aggressive even in 'going for it'

174.8

190 x 1 x 9 205 x 1, laterals rear delts

What a cluster fuck . Started right away too. Completely lost as to how to start. was trying to hold the bar as my shoulders layed back then pushed the  hips forward. Nothing

Crzy nothing. then went down then up then down then up again . Ended up ok with a tight legged drop n pop but MAN!

135 x 1
155 x 1
175 x X
175 x 1
195 x X
195 x 1
205 x 1 ( barely)
215 x X x 2
180 x 1
200 x 1 
205 x 1

then set up with elbows up, spotting the X lock the knee then drop and pop

the drop and pop seemed to work much better with locked knees

ELBOWS UP

X

'ROOT'

DROP AND POP

190 x 1 x 9 sets
205 x 1

 

 all things considered the 205 was good. I was just fatigued from 23 sets or so!

Wednesday I stress  test this

175.0

Sunday Ruck

 THREE NIGHTS SHIT SLEEP IN A ROW!

FUCK

I was hard getting out the door but surprisingly the ruck wasn't bad at all. Don't know how that happened but I'll take it

45 lb ruck

9 laps

4.5 miles

10,380 steps

1:30 min. Not fast but not bad

top speed 3.6 mph

stride length top 30.6

174.6

32 kg swings 20 x 10, 32 kg belt squats 3 x 8, pistols 3 x 5, pullaparts 3 x 30

 Hard one . Two nights poor sleep. Stress, etc . It got done but HR was more elevated than normal because of all that

32 kg swings

20 x 10 in 23 min or so. basically ten reps on the minute by accident. we just went fast HR around 140

hammies were talking to me early for some reason. Must have been sitting back more than quad loading

belt squats ; only did 8s as legs and lungs were toasty

pistols 5s are getting easy now and depth is getting better too

pullaparts as usua

174.4

Thursday heat ruck

 Wow, that was a surprise. SO strong and fast and a legit 80 degrees with no breeze or clouds!

couldn't believe how good I felt but I'll take it

45 lbs

6 laps

3 miles

53 min

last lap 8:07

174.2

Kono press

 

Kono Press 205 x 1 x 11 sets PR, kb press 20 x 3,24 x 3 28 x 2, 20 kg swings 4 x 8/8

 Decidded to try the kono start position again, even change my head position (  didn't last) to looking up and in thinking I could get away from the spot the x but it didn't take) But the idea of 'falling away from the bar' did seem to work a bit

Ended with with no drop and pop OR lowering the bar from the higher unrack position

It seems I have to "hold" the bar as I fall back but NOT push up on it til after or it will go forward

did 175, 195 x 1 x 2 then 

205 x 1 x 11

 swings 20 x 8/8 x 4

kg press 28 was heavy! and left arm spun out even with my attempt at a single bell version of my bar press

174.8

Sunday ruck

 Despite feeling a bit hungover this was very strong and decently fast. Best in weeks!

45 lb 

9 laps

1:30 ( must have taken more rest breaks than I thought)

4.5 miles

174.8

15.9 !
56%

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

 Strange one. Fast pace and decently strong but mentally disconnected. have to REALLY remember, especially on these heavy days, to make sure to lat engage before I hike pass. Second time I forgot this early on and can feel it in my left biceps. Don't forget again!

The 48 is NOT the 44 and the technique is different enough that I have to go slowly into the first few sets ( sit back more at start AND at top. My grip getting challenged on left is a cue I'm not paying attention

Also, NO MORE SKIPPING the 44. Take the weight!

Pistols went very well. Depth is better and reps are up. SO strange tho I thought my knee WAS locked.have to fix that

174.8

195 x 1 x 8, 225 x miss x 2, 205 x 1, 20 kg swings 5 x 8/8, floor pushups 45, 40

 This went great and I damn near made 225 on a second attempt at the end. This is going to work

Wasted a few warmup sets with false grip till I realized I have to wrap the thumb to push  the bar back over my head enough

And also realized the HIGHER I rack the back on my collarbone the higher off the pins it starts and this important

 FIRST TIME EVER  taking a 195 -225 lb jump and it felt fine, literally the same as 195 I just needed more power at the start

BW 176 at noon

195 x 1 x 3, 205 x 1, 220 x 3/4, 215 x 1, 205 x 1 x 5, wt pushups sides and rears

 I think I might need to make wednesday the heavy day. I felt "Ok" today but kind of flat. Again. In fact, I can't remember when I didn't feel flat on a monday. it makes perfect sense given the loads on Sat and Sun but what to do

I think do 195 x 1 x 10 on Monday and  go for max effort on Wed AFTER enough 195 reps to FEEL like I am ready. And then just jump right to two plates.

Who knows? Worth a try
I also think I was NOT pushing the bar back enough but too much straight up. Looking at the 215 I push the bar back. SO MUCH TO FREAKIN' REMEMBER! But I think this is key : Hold the Pause longer and Push back!

PUSHUP
PAUSE
PUSHBACK

Took 225 for a second attempt but it wasn't close.

175.4 at 4 am

Sunday ruck

 Another steady but slow one. Not bad at all but no records set. legs still heavy

45lbs

9 laps

4.5 miles

1:30 min

lots of little shake out breaks and dog greetings lol

44 kg swings 25 x 5, 44 kg belt squats 3 x 10, pistols 3 x 4, pullaparts 3 x 30

 This was strong but not well focused as was up a lot last night with the dogs ( luna stayed over and no one really settled )

But things were strong just not as coordinated as I would have like

but 25 sets in 30 min strong

Pistols are FINALLY  getting back to feeling good

174.6

14.1 with bath

57.1 dehydrated

Thursday Ruck

 Decent one.  Legs feeling heavy and tired but lungs and head good

45 lbs

6 laps

3 miles

60 min

175.2

195 x 1 x 9 205 x 1 225 x CLOSE! 205 x 1 20kg swings 5 x 8/8, floor pushups 40, 30

 What a great day! Moved my grip and my stance back in. Concentrated on pushing UP on the bar un takeoff and then decided, during warmups, to pause before the fast start and it worked SO WELL. Gave me just enough time to really lock in

Didn't worry about elbows up, just pushing up strongly into the bar and holding pressure throughout. the only reps that stalled a bit is when I lost arm tension as I pressed.

Also  tried to press bar back as I started. That worked,

These were the fastest reps, by far, that I have done in ages.Maybe EVER!!

The first eight sets were SO fast I took 205 and it went great. Then hey, why not, I put two plates on the bar and gave it a great ride.Seriously thought I was going to finish it but I lost a little speed and my hips slid too far forward.

But for a second heavy day? I'll take it

Mondays plan is three sets at 195 then go to 205 then straight to 225!

176.4 at 12:30 lol!

215 x 1, 225 miss x 2, 205 x 1 x 5 , side and rear delts , floor pushups ( deep, paused) 3 x 9

 Didnt sleep well last night and that didn't help. 205 and 215 were strong ( but not fast) and sure enough I didn't have enough speed for the first try at 225 and the second attempt wasn't close. Nor 215 after that. But 205  for the down sets were decent

Slightly wider stance didn't  seem to help much although I don't think it hurt ? Elbows up is key as it tigher legs

I seem to get caught not laying back enough at the sticking point and lose my balance. But, over all all is good, a strong 215 is more than decent

174.4

Sunday Ruck

 Surprisingly strong today as well. Cardio is definitely better

Decently fast til the last 20 min when the dogs came out lol

45 lbs

9 laps

4.5 miles

10,038 steps

1:25 min

top speed 3.5 mph

40 kg swings 25 x 6, 40 kg belt squat 3 x 10, pistols 3 x 4 pullaparts 3 x 30

 Very strong day. Two weeks with no alcohol and can definitely feel a difference. Very surprising to say the least but I'll take it. Not really hard at all, just got in the habit

Swings were strong and good height; back to the older technique ( more hip dominant) more by accident by anything. It keeps my COM back more and seems safer on the lower back

174.4

13.0 ( bath)

Thursday hot ruck

 Windless, cloudless 78 degree ruck.. No problem, shockingly

Not fast as legs were tired from Wed but solid overall

45 lbs

6 laps

3 miles

55 min

174.6

195 x 1 x 11 , 20 kg swings 5 x 8/8, floor pushups 35, 25

  Not great sleep and a bit sore ( no aspirin for last three days) so all in all it was a strong day . Just definitely not 'fresh' 

Biggest takeaway: more focus on 'elbows up' right before unracking. If elbows are not up bar tends to go foward and I have to lay back more- more chance to get loose.

SO elbows up more. and widen stance JUST a little bit, as I have my grip
Also, lock legs hard  after the stand up too and get tighter, faster after the 'fast start' 

1) A little wider grip

2) A little wider stance

3) Elbows up!

4)  Lock!

5) Tight bounce to X

 

174.4

225 x SO CLOSE, 220 x 1 ( 34th) 205 x 1 x 5, laterals rear delts wt pushups

 This was GREAT! So close on the two plate and wanted to take it again. But I took 220 instead and came  up with one of my all time bests with 100kg!

But the most important thing is is that the technique is right AND I could do it. Just lost a little tightness with 225 or it would have gone! Next time and now I have some confidence in the technique; FAST START! Press to the X!

I also think the one finger wider grip is helping too. shoulders are ok with it so far

I also figured our after the 220 that I need to really keep the elbows up and in after I unrack the bar. that REALLY HELPED on ALL the 205 sets

 BW 174.4

Sunday ruck

 Strong and fast one! Legs were tired from all the fast volume on Sat but still overall speed not bad

45 lb ruck

9 laps

1:20 

4.5 miles

32 kg swings 20 x 5,( 28 min )32 kg belt squats 3x10 pistols 2 x 4, pullaparts 3 x 30

 This was hard. Strong but tough. HR between 130 and 150 the entire time. Every rep hardstyle with just about  a minute between sets for all three of us..  Happy I only have to do this once a month. Don't know what 'zone' it's in but it's hardzone to me lol

HR still up on squats  lol

174.4

13.1 

Heat ruck thursday

 Nice start to the heat season

80 degrees

no clouds

no breeze

45 lbs

6 laps

55 min

not that bad, in better heat shape than I thought I would be at this point

220 x 1 (33rd) 215 x 1 , 195 x 1 x 6 ( fast start technique!) 20 kg swings 4 x 8/8 pushups 40, 35

 FINALLY! A GOOD DAY!

Actually a great day. With the exception of a first miss with 220 every other  set went perfectly. The  fast start technique was awesome! Easy to use and with minimal moving parts and cues; Just spot the X stand up and think speed!

Opened my grip up one thumb with off the smooth and I think that helped too. Less elbow flare I feel like I can also attack this too

175 x 1
195 x 1
205 x 1
215 x 1 (  strong and fast!)
220 x miss
220 x 1( 33rd time) lockout not great but countable!
195 x 1 x 6

BW 174.8

205 x 1,215 x 1 warmup 2022

 

Another good fast start technique workout

https://rifsblog.blogspot.com/2023/05/225-x-miss-soo-close-x-2-220-x-129th215.html 

https://rifsblog.blogspot.com/2022/03/225-lb-press-at-65-years.html

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!