16 kg Swing Vo2 20 set of 10, Press 165 x 1 x 10, band pushdowns, rev curls

 Started off with swing Vo2 . Been a minute since I did this and boy could I tell.At one point I did 30  min of 15:15 with the 24! Crazy. I had thought about using the 20 then came to my sense and glad I did. I was supposed to do 10 reps in 15 sec but it consistently took me 20! Crazy
Looked back on old video and I was swinging much faster. wow. kinda shocking how much I lost
still did 20 sets in less than 20 min but that makes no sense. 

Then went to presses and the protocol was this

Set the chest

Set the elbows
Unrack Stiff
Push right

went very well except for a very few not perfect 'push right' where I felt the left tricep just a bit

173.2 BW

145-205-185 side and rear delts,band pushdowns, reverse band curls

 This went ok but actually thought it would go better. I thought I should be able to 1) stick at least one 205 and get two. I missed a bunch but still was very self conscious about the set up and actually did feel the tricep on one of the warmups

In retrospect I was rushing the setup and taking too much weight on my arms as I stood up instead of 

1) setting the arch while spotting X slowly

2) Then rotating upper arm under the bar.

This unweights the arm on unracking but  but still lets me 'get under' it properly

But I was over focused on not tweaking my arm and it cost me power. Plus, not enough focus on stiff legs and ended up with too much knee bend 

BUT I handled a lot of decently heavy reps well

SET THE ARCH

SET THE ELBOWS

UNRACK STIFF 

PUSH RIGHT

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1
195 x 1
200 x MISS!
205 x MISS!
205 x 1
200 x MISS!
195 x 1
190 x 1
180 x 1

173.2

Sunday ruck

 This went well. Crazy man wasn't there today which took the edge off. Cold and crisp too but adrenaline was high given the inauguration tomorrow AND the hostage release in Israel today

Fast but not crazy. strong though

45 lbs

9 laps

10,000 steps

1:25

3.4 top mph

173

13.9 ( no bath)

40kg swings 20 x 5 ( 24 min ) 40 kg belt squat 4 x10, pullaparts 4 x 30

 Strange day. hard time warming up and this felt heavy at the start. kind of what I was afraid of happening might be happening: that the lighter weights start to feel heavy because my  top end is lower now. Has to be in my head though as I just started it

Left wrist was tweaky from the start of the work sets ( and oh, btw my left trigger thumb is back- FUCK) Not bad but not good

I really don't want to have to get it operated on but I might have no choice. We'll see

173.2

13.9 bath

Thursday ruck 3 mile PR

 Wow this was good. Out of nowhere, too

3 miles in 49.10!

45 lb ruck

6 laps

49.10

16 min 28 sec average mile

3.64  mph ave

172.4 bw

16 kg One arm swings 20 x 10/10 ( 25 min) Press 145 x 1 x 8

 this went well. swings were strong and steady and pressing afterwards posed no problem, actually felt good to be already warm going into them

Normally weight selection for warmups

BW 173.2

145-205(!)- 180, laterals rear delts

 Hit exactly what I wanted to today, pretty much in the way I wanted to, as well.

Just a bit nervous about it too but walked away not feeling my tricep or elbow not even one bit!!

Totally focused on

1) taking the bar off with the chest not the arms

2) thinking RIGHT right from the unrack

3) stiff leg start ( that got weaker as I got over 200 but thats the cues)

135
145
155
165
175 
185
190
195
200
205
195
190
180

173.2

Sunday ruck

 Solid one. Got out a bit later than usual and man it was nice to sleep in. Still cool and crisp and got some extra early morning light

45 lbs

9 laps

4.5 miles

1:20 min

top speed 3.6 mph

BW 172.

36 kg one arm swings 25 x 5 in 25 min, 36-44 kg belt squats 10-8, pullaparts 4 sets

 Surprisingly strong especially since my left should subluxed a bit yesterday evening and was still not right when I got up. Settled itself thank g-d but I wasn't sure it would. elbow/triceps was back too and I think it all starts in the shoulder

It was not fun

But the swings were. I can't remember when I used the 36 for training but it moved really well. Feels great not to be in a fight with the kettlebell ALL the time.. I can really focus on form technique and timing so much more

Can't believe we finished so fast

then 36 x 10, 40 x 10, 44 x 10  44 x 8

then four  sets of pullaparts

171.2 !!!

Thursday ruck 3 miles in 52 min

 Really  really solid one take,  Just a shade under 52 min which is 17:20 pace. with  the 45 lbs on that's really decent for me

Body parts all cooperating

45 lbs

6 laps

3 miles

51:50 min

172.2

16 kg swings 20 x 10/10, 28 min, parallete pushups 4 x 12 , bodyweight squats 4 x 15

 this  went easily and strongly. definitely feeling some unusual tightness of left leg IT band lateral quad down by my knee which is making me uneasy. I think the tightness is from lateral calf though do to going from 50 swings extra to 400

Plus 80 or so deep squats. gotta get this to relax tho so we'll see

172.2 

Post injury PR 200 x 1,145-200-185 pyramid, laterals rear delts band pushdowns

 This went great. My goal was to repeat last weeks pyramid but NOT feel ANYTHING in my elbow or triceps

Not only got that but made 200 too. Was thinking of taking 205 but did not want to be greedy
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1
195 x 1
200 x 1
190 x 1
185 x 1 x 2 !!
very very happy

Focused on unracking the bar with the chest instead of the arms and purposely  kept my elbows down, if not a little behind the bar so as not to overload the  tri's right out of the gate
 AS WELL AS  thinking RIGHT the whole time

So it was Chest, Right,Stiff

173.2

32 kg swings 25 x 6 ( 26 min ), belt squats 32, 36, 40 x 10, pullaparts 3 x 30, pbar pushups 4 x 12

 Best workout in forever. Energy really good, technique felt solid, body didn't hurt, power was good recovery as well

25 sets in 26 min, we were going fast. Of course I have been doing 10's with this weight but still

Very happy. even on the pushups tho I HAVE remember to THINK RIGHT. Testing to see how the tri/elbow would feel and immediately realized I was really doing the rep with MOST of my weight on my left arm!

So weird. Once I 'thought right' everything was fine

173.6

12.9 

Thursday Ruck

 Pretty decent one. Cool weather  and overcast and body felt good. Sleep was good too

Fast start, first mile in 15 min! Shocked me and I thought I would be able to continue that pace but it slowed a bit and ended up average 18 min mile four the total

45 lb ruck

6 laps

3 miles

Legs felt good the whole time

53-54 min

173 BW

16 kg swings 20 x 10/10, 2 16 kg kb press x 5 x5 parallete pushups 3 x 12, bw squats 4 x 20

 

these were good. not sure my mid back will like it though. but it definitely works the arms separately and no biceps impingement issues this morning after

172.8

155-195 Press, laterals rear delts pushdowns

 This went well although I did feel my tricep a bit on 185 but I think I know why. And how this whole thing  happened,

I PUSH WAY MORE WITH MY LEFT ARM  it seems

Everything was fine up to   180 but then it got out in front of me a bit and I felt the slightest over contraction in my tri. nothing bad at all but it was there. feels ok now but no perfect

Really focused on driving with right arm on next sets/ Especially important on unracking

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1
195 x 1
185 x 1
175 x 1

172.2 bw

Sunday ruck in the rain

 Strange one. Slept like shit Sat with a stomach ache (?) for no good reason. Still felt rested but weird

Light rain threatened but started off with ruck but no raincoat. 3 laps in started to rain so I went back for the coat. Wore it for 3 laps then it stopped raining. Put it back in ruck and it started again lol

Left if off

45 lb ruck 

9 laps

4.5 miles

10, 280 steps

1:30

172.2

24 kg swings 20 x 10 ( start of new cycle) 24 kg belt squats , pullaparts

 Shifting gears starting today. Lowering the top weight of the cycle from 48 kg to 40kg. Want to emphasize more power, speed and endurance than top end strength after so many years now chasing it.

Feeling like I did when I quit swinging the 60 and 68kg bells, that I am taking un necessary risks for little to no payoffs

So

week one 24 kg 20 x10

week two 32 kg 20 x 10

week three 36 kg 25 x 5

week four 40 kg 20 x 5

24 kg belt squats 12, 13, 14, 15

pullaparts 3 x 30

173.0

Strong ruck

 Great weather, cool, overcast and threatening rain but not raining

Quads were tight from the 400 swings and squats but speed was good. Just a few rest pauses as lactic acid started to build

45 lbs

6 laps

3 miles

52 min

17.20 Min miles

felt good start to finish

173 lbs

16 kg swings 20 x 10/10 27 min, bw squats 4 x 20, floor pushups 11, 12, 15

I'm really liking this workout. Easy for sure but  it still gets challenging from sets 15-20

squats are still fun (hard) getting ready to get that fifth set in there

and elbow is feeling almost 100 % normal

173.4 BW

135-175-165 Press, two hand swings 16-32 kg , laterals rear delts

 Everythings been perfect  but some time between 4 am an 11:30 my tricep started to tighten just a bit, for no damn good reason of course
But it didnt bother during the workout although I was aware of it

Went VERY slowly but still ended up at 175 strong
65, 75, 95

135 x 1
145 x 1
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
175 x 1
165 x 1
155 x 1  10 lifts not bad

Back to Stiff, X, Stiff 
Elbows vertical to floor and right  under the bar

 172.8 BW

outside of worrying about my elbow blowing up all of these were easy

Fast walk PR 6 miles in 1:32!

 Really soggy out there today and decided to just fast walk it instead of ruck

WOW!

Things took off like a flash and continued all throughout

passed the first 3 miles in 45 min no problem and then decided to do 12 laps instead of 9. Not only did I maintain pace the last 3/4 mile it felt like my legs were out of control "fast"! Like they wanted to break out into a run! unreal!

12 laps

6 miles

1:32

12,404 steps!

172.4 bw

48 kg swings 20 x 5 ( 34 min) 48 kg belt squats 3 x 10, pullaparts

 This was ragged. Just took forever to get warm and find my balance and groove. Not sure why but not very powerful today. Lungs were good though and pace was solid

didn't help that  I only weighed 171.8 although that shouldn't really matter

Getting ready to change things up though. EITHER going to try two hand swings again OR switch to topping out with the 40 kg. Seems I am forcing things too much

Thursday ruck short

 Everything went wrong this morning but still got started well. three laps in had to pee BUT the bathrooms were locked for some reason. made 1/2 another lap then decided peeing in public at noon at the park wasn't a good idea so got home quick

Was peeing like mad all day, dropping water. nuts

45 lb ruck

3.5 laps

almost 2 miles

back to the bar press 95, 105, 115 x 1, 16 kg swings 20 x 10/10, BW squats 3 x 20, floor pushup 1 x 10

 Started off with 16 kg swings in sets of 10/10 and I am really digging these now. I love how light they are as opposed to bells that can tear my arms off all the time

found a great groove and rhythm and feel like it's not tearing me down

then onto bar presses just to test drive the elbow

Wrapped the thumb and went back to Stiff/X/Stiff, went easy and most importantly the elbow didn't feel anything! going to come back very slowly and still lead with swings on wed and keep the press sets light and limited volume

also really digging the high rep bodyweight squats

KB press 20 kg x 4/4 x 8,24 kg press x 2/2 x 4,db laterals 4 x 8 20 lbs, rear delts 4 x 8 20 lbs hammer curls 3 x 8 20 lbs

 This went very well, the 20 kg bell sat better on my forearm than the 16 and didn't feel like it was right on bone. the weight of course is nothing and moved well and the groove felt solid

Right arm though was shaking alot, I think from weak stabilizers as well as not being used to be directly overhead for years ( as opposed to my standing incline position)

The elbow was fine too

24 kg was easy too just want to get all eight  sets of 5/5 before I start building the 24 

174.2

Sunday Ruck

 Solid one! Fast and strong from the start. It seems the extra squat work is already making my legs stronger although that doesnt make sense, so fast. but it was good

went back to GoRuck Macv2  and they were perfect

45 lbs

9 laps( thought about adding another - soon)

1:20 min

10,280 steps

4.5 miles

44 kg swings 25 x 5 28 min, 44 kg belt squat 3 x 10 pullaparts 3 x 30

 Super cold morning and slow getting started but ended up very very strong.. and fast pace without trying

Bell height and speed also good. Focusing on sitting back ( hinge) at break start and aiming for 7 o'clock in back swing. arm glued to rib as usual

174.4

13.9

Thursday Ruck

 A really good one except realizing my new GoRuck Mackalls are not going to work for rucking. I think it's because the laces do down the top of my arch too low and inhibit dorsiflexion. Bummer as they are great arch support

45 lb

6 lap

53 min

3 miles

16 kg swings 20 x 10/10 ( 35 min) bodyweight squats 4 x 20, floor pushups 3 x 10 (yay! tricep ok)

 this went great better than I could hope. the swings which I planned to only do 15 sets were so strong I did the 20

and the squats were perfect, hard but easily doable with perfect form and good control and depth. what a pump too! haven't had a quad pump in forever!

Resting about 45 sec sets

Floor pushups  were fine. elbow  seems normal.'back in alignment' so all is well for now but still planning on stayin with kb press now

this scared me

173.6

16 kg Long Cycle clean and press 8 x 4/4, laterals 5 x 12, rear delts 3 x 12, band pushdowns 4 x 20

 Well this was great. Much better than I hoped. After a few false starts with playing with different iterations I ended up with my classic  style and it felt fine

worked up with 10, 12  14 kg first
really paying attention to easing into the support position

I'll do 10 sets of 5/5 with  the 16 next week then go to the 18 or 20 kg depending on how it feels

Oh the sunburn is a niacin flush from a new bottle of SLOW release niacin lol

173.4

Sunday Ruck

 Wow! Surprisingly fast and easy! one of the best in forever. Didn't sleep great either but all systems were go from the get

45 lbs

9 laps

4.5 miles

1:20

top speed 4.6 mph!

very effortless flow today so much fun this way

40 kg swings 25 x 6 ( 30 min ) 40 kg belt squat 3 x 10, pullaparts 3 x 30

 Elbow felt good all night and not a peep from it on the swings thank goodness!
It must go in and out of alignment as it goes from zero pain to elbow tendon pain for no discernable reason and then goes with away again. weird

Speed power and bell height  all good and recovery too. Top HR was just 140

 BW 173.4

thursday ruck

 decent one. broken up a bit by bringing food and blanket to a stray dog in the neighbor hood but otherwise continuous for the hour

BUT don't think the new GoRuck Mackalls are going to work for rucking. Actually got a little hot spot on my right forefoot which none of the four pairs of boots ever gave me

Disappointing

45 lbs

6 laps 55 mins

3 miles

Elbow actually worse. the elbow seems very unstable and when it rotates "wrong" the tricep lights  up

This is going to take awhile I'm afraid

16 kg swings 15 x 10/10, bw squats 3 x 20, 2 x 15, kb press light, band curls, kickbacks

 Tricep definitely better but definitely not 100%

Luckily it didn't bother the swings which were pretty easy which is exactly what I wanted

but when I got to the bw squats my legs were already toasty  and the 20's just were perfect 

I've never trained just bw squats and I'm actually excited about the possibility. as an endurance exercise. got a great pump too lol

then onto kb press

12 kg 14 kg x 5 x 5 didn't feel it much but did a little

at 16 I did so I stopped.

Its that elbows out angle that it doesn't like

tried some kneeling pushups and about the same

BUT  SUPER TIGHT ELBOWS IN didn't bother  but have to really unload a lot

But its only 48 since the tweak, too.

Tweaked elbow

 Well this was weird.  Started feeling the tricep load up at 155 and thought it was weird.It had felt perfectly normal all this time

I think the elbow is unstable now and rotates in or out under not perfect load. and I think I've been weighting it more all this time

Put an elbow sleeve on and 175 felt fine

then 195 and I can see in the video my left elbow is higher; much higher, than my right and the bar shifts but the tricep didn't hurt

then to 205 which was fine

then to repeat it and the bar got out in front of me a bit( trying more kono style and right as I was about to lockout I felt it grind and a slight  tearing feel/ sound and knew right away something was wrong

It didn't really hurt after but I knew I had injured, not just tweaked it

Floss, ice, light pushdown and laterals and rear delts, light

today, Tuesday it feels 80 % right but I'm done pressing for awhile ( barbell) Not sure what else will be the main course but I'll know more when it heals: kb press, pushups, swipes, arm casts? not sure but I am sure I don't ever want to be really injured again

For any lift

32 kg swings 20 x 10 31 min, 32 kg belt squats 3 x 10 pullaparts 3 x 30

 This went well. Strong and fast and no bodyparts were talking to me

HR hit 160  at 13 sets and recovery start was 140!

Cardio coming along

BW 174.4

Sunday Ruck

 Strong one. More than cool out, almost cold so that always helps

Steady fast pace from the start, legs and lungs all good

45 lbs

9 laps

4.5 miles

1:20 min

10K steps

174.4 bw

Thursday Ruck

 Very good one. Fast six laps in 53 or 54 minutes. cool temps and all systems go

45lbs

6 laps

3 miles

53.5 min

190 x 1 x 9, bodyweight squats 5 x 15

 Tweaked my left elbow early on and it got a bit worse so I called it at nine sets. wasn't sure what it was but I did two thing differently which I'm sure did it

1) I tried to put my elbows a bit higher as I unracked it. I noticed they've been lower than before so I tried to get them higher and put  them on more of a stretch

2) I tried to press through the pinky fingers at the lockout and I think this  was the real  issue as I did the last time with ulnar deviation grip

NEVER AGAIN fuck with his

It's better now as I write this ( thurs night) but it was touchy. the EXTERNAL ROTATION with voodoo floss helped the most ( tried internal but nothing)

Should be ok by Monday

upped the body weight squats to 5 sets of 15 and they were easy this time and I feel nothing today

going up to 20 reps next week.really liking these

BW 174.4

Sunday ruck

 This  started out great. Felt really good the first four laps or so. Then I had an encounter with a homeless man, a very old, very frail crippled up man. He was shuffling along in the cold with a ratty old blanket for a cover. I went to him to give him some money and realized his blanket was soaked and freezing.

I started on the next laps wishing I could do more then decided I could. I cut the ruck off to go back to my house to get some warm jacket and shirt for him and some food

But by the time I got back to the park he was  gone.

So walked around looking for him but no luck

Weird ruck but I had to do it

ended up with 9700 steps so close enough anyway

I can't imagine how hard this guy's life is :(

48 kg swings 20 x 5 ( 25 min) 48 kg belt squats 3 x 10, pullapartsThe

 These went ok but took awhile to really find my legs. No real issues and I slept better than I have in two weeks but just hard getting my weight back at the top of the rep

The 48 just has a very different balance point, speed, rhythm and timing than even the 44. Really have to get back at the top or I get pulled over too much

But  cardio, power and bell height were all good

175.0
12.9 ( bath)
58.0

Thursday Ruck

 Pretty slow and sloggy. the three sets of 15 bodyweight squats really fatigued my legs in a new way and while I didnt have trouble doing the three miles, speed was low with lots of short breaks to let my quads calm down lol

45 lbs

6 laps

3 miles

55 min

just hard to focus 

190 x 1 x 12,210 static hold, 225 static hold, bodyweight squats 3 x 15

 What a freaking great day! This is without a doubt the best group of heavy reps I have ever done! Every set was just about perfect. Plus I didn't sleep well last night because traps, neck and upper  back were so sore from Monday,lol. 

I thought that would wreck me but somehow it didn't

The new part I hoped would work DID WORK! Brilliantly, to

Stiff

X

Stiff

that  second reclaiming of the stiff leg position is the key to being able to power through the lockout and not fall away from the bar or push it forward.

Very excited 

Bodyweight squats felt great! Was worried about doing 5 x 20 as I thought as I don't want to be too sore but I can definitely tell this is the right leg move to be doing. So simple and I can really  concentrate on the legs the entire rep.
3 x 15

BW 174.4

220 x 1 x 2 sets!, 205 x 1 x 3, laterals, rear delts rev pushdowns

 Wow this went great. I was seriously nervous before this session even though I slept well and felt basically fine orthopedically. Seriously cold tho and it's been a year  since I had to press heavy while freezing lol

Bodyweight was perfect (175.0 at 4 am) and no excuses but warmups were, well, cold and slow

But I just kept thinking " Stiff Legs/X" and it worked well at getting me back under the bar at the launch

I also focused on taking the bar off with more weight on the torso but then settled into the weight on torso AND shoulders/arms- basically with whole body! this worked best

While the lockouts werent great and the second set was 3/4 it's been THREE YEARS  since I even attempted this and have done it only once

Very happy. The groove was right

Now just need to add in the third cue

Stiff Legs

X

Stiff legs

Now that I can basically remember how to get it started RE STIFFING the legs after the launch makes the lockout so much better. other wise the base is soft

Really  good stuff

Fast Sunday Ruck

 Man this started out SO fast! First mile went by in a little over 15 minutes! That's never happened before

43 degrees out so that really helped but also woke up feeling really good all over

The first four laps were barely over 30 min then things tightened up a bit but still finished fast!

45 lbs

9 laps

1:15 min!

last two laps 7:50 min

175 BW

44 kg swings 25 x 5 ( 27 min) 44 kg belt squat 3 x 10, pullaparts 3 x 30

 This went REALLY  well. Went back to redirecting the bell path  between my legs to the 7 o'clock angle and it solved all the other issues. really decent height and power and felt NOTHING in my back

Thursday ruck

 Was going great til I had to pee and realized they locked the bathroom doors! I did the extra lap and then barely made it home

5laps instead of 6 but it was a decent ruck.Not super strong like last week but decent

45lbs

5 laps

2.5 miles

 Not even sure of the time but good

190 x 1 x 12, 210/225 static holds, 24 kg goblet squats, floor pushups 30, 20

 This went VERY well almost all reps identical.
Realized I get better drive AND minimize shoulder stress if I unrack it with more weight on torso than arms. Not loose or no tension in the arms just not trying to hold the  weight mainly there

goblet squats were easy but too much bicep stress and not enough on legs. BW squats next week for reps

174.3 BW

215 x1, 220 x 1 (barely) 210 x 1 x 4 ( 2 misses) band pushdowns, laterals, rear delts

 My attempts to create more starting speed failed. Rushed things, did not get or keep my legs stiff. figured it out though

175 x 1
195 x Miss
205 x Miss!
215 x 1
220 x 1
210 x 1 x 3
210 x Miss
210 x Miss
210 x 1

174.8

Sunday ruck

 This was a solid one. not great but steady

45 lb ruck

9 laps

1:20

10,200 steps

4 supported squat  stretches first four laps. adding these back in they really stretch out my legs and glutes

40 kg swings 25 x 6 ( 27 min PR) 40 kg belt squat 3 x 10, pullaparts

 Did not start out feeling well but motored through. Tried to use the more quad dominant technique but if definitely didn't feel right at 40 kg so switched back

It seems that, just like in the press, things really change with heavier weights

173.8

Another fast ruck

 Not quite as  cool out as it has been but it wasn't hot. til the last 2 laps but nothing compared to a month ago

and another quick and easy pace

6 laps in 52 min with just a few rest pauses

a bit over 17 min miles with  3.45mph top

not bad at all

190 x 1 x 12, 210/225 static holds, floor pushups 35, 30

 

174 BW

215, 225 x X x 2, 205 x 1 x 5, laterals rear delts rev pushdowns

 This was a very solid day. I took 215 and it was the strongest one in a long time so I took 225 and almost made it 

What I did realize is that I need MORE starting speed with 225 than even 220. I tend to stay pretty  consistent regardless of the weight but I think I need more, without changing the technique

First time also in forever I've made 5 downsets with 205

175.0 exactly at workout time

Sunday ruck

 Ah yes the blessed time change back! love it

45 lb 

9 laps

10,000 steps

top speed 4.4 MPH!

1:20 ( LOTS of doggo breaks lol)

good tempo strong finish

32 kg swings 20 x 10 ( 31 min) 32 kg belt squats 3 x 10, pullaparts

 Switched my technique back to a more quad dominant technique and didn't worry about bell height  at all. Liked it.Much faster per rep pace and much less hip/back involvement

How I used to swing when I was doing 10 x 10/10 with the big bells

Thursday Ruck PR

 This was awesome. 6 laps in 49 minutes! This is an all time PR for the last ten years of rucking. I actually thought PR days  were over but it seems I'm finally getting back into shape

45 lbs

6 laps

49:25

3.65 MPH

16.28 min mile ave

174.0 BW

185 x 1 x 3 , 190 x 1 x 10, 20 kg swings 5 x 5/5, floor pushups 2 x 30

 Another pretty much perfect workout. Most reps 90% identical. It seems I've got the timing, as well as the positions down! Yay!

Spot the X

Un rack and stiff legs

Quick start press 

Re find the X immediately

4 am wt 174

12:30 wt 175.4 perfect!

210 x 1, 205 x 1 x 4, laterals rear delts pushdowns

 Great day! THE SHOULDER FELT NORMAL! Unbelievable. This one had me worried. Made the lower bar rack adjustment and everything was strong. No clunking, plus realizing the low(er) rack position is important.

175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
205 x 1 x 4

174.8 4 am!

Sunday ruck

  only 9,000 or so steps but solid pace. as usual dog petting slowed me down lol

45 lb ruck

90280 steps

8 laps ( I think)

1:30 min on feet

173.8

13.3 no bath

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

 Poor sleep last night but still swing power was solid as was pace

173.4

Fast walk! 3 miles in 44 min!

 Damn this was the right call! Shoulder feeling great so I didn't want to load it and had one of the best fast walks ever!

Hit the ground running and it was easy

lap 1 7:30

lap 2 7.29

lap 3 7:17

lap 4 7:07

lap 5 7?

lap 6 6:59!

felt like I could fly or at least run!!

Need to add these in every so often

179 x 1 x 8, 20 kg swings 5 x 5/5,laterals, rev band pushdowns

 Shoulder felt 85% normal when I got moving in the morning but as soon as I loaded the bar a bit it started aching. Not terrible but not right. Definitely felt like first rib was still partly out and bicep tendon a bit too

Took it pretty easy and the groove and reps were solid

Put the bar a touch lower than monday  and that felt right

220 x 1 ( 35th) 215 x 1, 210 x 1, 205 x 1 x 2

 This went great! Except for a little left shoulder grinding on the 220 it was awesome ( a consequence of letting the elbows flare) 
BUT 

195 and 205 were about as good as I've done them on the warmup.

220 moved great but elbow shoulder thunked a it at sticking point even with the false grip

Still nailed 215 but missed 210 out in front. adjusted and made it over strongly. then 2 x 1 with 205

SO HAPPY 

the TWO key cues are

STIFF LEGS

X

that's it. if I start with stiff legs then immediately re focus on the X I can get under the bar. If I lose the X it's out in front

174.6 BW

25% over BW

Sunday Ruck

 Good one! First cool and crisp morning and I love it. Always helps me go faster

45 lbs

8 laps ( dogs took up ten min lol)

4 miles

3.5 mph top speed

173.8

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

 Solid solid workout

No body tweaks and did all sets in 30 min ( three man rotation too)

Power, bell height and recovery all good. right arm height just about even with left too

173.4 bw 

Thursday ruck

 Really decent. Cooler weather and I felt pretty  good going in. 

Steady pace and energy the  whole way. strong

45 lbs

6 laps

54 min!

173.4

195 x 1 x 13, 225 static holds 3 x 4 sec, 20 kg swings 5 x 5/5, floor pushups 2 x 30

 I was tired and sore from Monday so it took extra long to warmup and get dynamic. On days like this I SHOULD go lighter  for the first 4-5 sets. it make no sense to grind on wednesay

Out of the 13 sets only 4-5 were decent. the technique  was right but everything was tight. didn't really feel comfortable under the bar. even the bar wasn't sitting that well on my chest

BUT all in all strong Just not crisp

173.8

215 x 1 x 2! 205 x 1 x 2, laterals rear delts and front raises

 This went great except for my second  attempt miss ( lost the X on the drive) but CAME BACK AND MADE IT ON A THIRD ATTEMPT!

So happy and decent lockouts too

More cues

FIND THE X

STIFFEN LEGS AND MAKE SURE

FAST START

REFIND THE X

BW 174 right before training

Next week

195

205

220

Sunday Ruck

  A decent one. Steady and stronger at the end

45 lbs

9 laps

4.5 miles

10,260 steps

dark for the first 45 min. Time change soon tho

No plantar fascia issues either. Just gotta keep that soleus soft!

173.6

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

 Stronger than expected. stomach woke me up at 12 midnight ( too much onions spinach and garlic I guess in my new/old stir fry lunch) but the workout was strong.

and fast. I was worried about going too fast ( only glenn and me ) but sixes are NOT tens lol

Much better. good power, height control. don't want to jinx myself but I've been feeling like my old self again ( pre oct 7) since thursday. I'll take it

maybe the torque worked it's way out through the legs. I think the new hanging, stick shrugs and ring work stretching first thing is making a difference   

171.8!

Thursday ruck

 Got the plantar fascia to release finally. as before it was coming from a too tight soleus

I was going to just walk not ruck but it felt normal so I gave it a go and it was fine. went slowly just to be safe

45 lb ruck

6 laps

3 miles

56 min ( not too bad!)

no problem later than day or today ( friday)

173.8

195 x 1 x 6 185 x 1 x 4, 20 kg swings, 5x5x5, floor pushups 25,25

 This went great. Just outstanding. Everything went better than I  hoped. Even realized how to line up under the X EXACTLY  everytime ( duh, just don't roll the bar) The last four sets with 185 were all done this way and worked like a charm

Also, the tighter I keep the initital knee flex at the start actually the better pop I get. Too much  knee flex gets soggy 

As hopeful as I've been in the last 8 months about this move!

173.8  4 am

at Noon tho

175.0
10.9 BF !!!
60.2 hydration 

this is after  my bath but I haven't seen these numbers in forever! Nice.those are the goal numbers across the board

215 x 1!, 210 x 1 x 2, 205 x 1 x 2, laterals rear delts and front raises

 I got an overnight bad case of platarfascitis Saturday and all day  Sunday so much so that I didn't even do a walk much less a ruck!

Then the anterior tib on my left leg started acting up and I could barely stand up!

FUCK

this is getting very very old
It's like a pin ball machine:from my leg thumb to my right  thumb to my left lat to my right levator/neck first rib then down to the calves and feet!!

Hopefully the twist is working it's way completely out of my body. Crazy though that those other tweaks were non existent when my feet were acting up

But I could press and I got most of the dorsiflexion back as well as the ankle mobility

I decided to continue 'feeding the mistakes' by accepting the knee dip just as I did the elbow flare. Don't try to accentuate it but stop trying to stop it

Worked great and it gave me the best 215 I've done in months PLUS  TWO 210 (  first one I worked the dip too much. fixed it on the second and much better. Plus two great 205s with solid lockouts!

173.

32 kg swings 20 x 10, 23 min, 36 kg belt squats 3 x 8, pullaparts 3 x 30, bulgarian spilt squats 3 x,8,6,6

 This was HAARD. Right first rib was out for SOME FUCKING WEIRD REASON RIGHT AFTER I GOT THE LEFT LAT TO SHUT UP

I hoped the swing would re set it ( which it did) but it meant so so sleep in mild pain when moving, and , of course anxiety

But got up early and did tons of Body Maintenace and things just kept moving better

THEN to the workout.. 

Each set was hard and rest were on the minute.Fuck. HR was 140 at least everytime I checked it and it got higher for sure

Didn't puke but I  was breathing like a freight train, and coughing up a lung

Lovely

But I  got it done and didn't die, but it was hard

172.4

Heat Ruck Epic

 I thought heat training was over for the summer. I was wrong. Summer's last gasp this week with temps in high 90's and 100's

But I was up for today's ruck and it was better than expected. Perfect way to end the cycle

95 deg

No cloud

No breeze

12:30 pm

45 lbs

3 miles

54 min

last half mile at 16 min mile pace

Cold shower right after was perfect.

Just being able to walk right again was a miracle.This was more than I could have hoped for

175 x 1 x 5 185 x 1 x 7 190 x 1 x 1(wrapped thumb),Static holds 220, 20 kg swings 3 x 5/5, rev pushdowns 3 x 20

 Slept GREAT but woke up seriously achy and sore. Inflammed for some reason and not sick, Must be DOMS from Monday at all those heavy grinding misses. shoulders traps pecs even left hip. Just achy so I had no idea how or even if today would go

Slow warmup but it went great and the wrapped thumb and tried to get through  the sticking point/elbow  flare with  speed and it seems to work

X

Stiff

Fast

Have to stay as stiff as possible on the fast start or the bar does go fast enough

174 

13.4 no bath

215 miss x 2 , 205 x 1 x 2 ( 2 miss!) 200 x 1 x 3, laterals rear delts front raises

 First off again shit sleep. never thought  after my cats died I would have dogs too that woke up an hour before my stupid early alarm! so that didn't help then though my wrist feels normal now I didn't want to use the torque  technique again and elbow flare got me again! 

It works but I can't use it. arghh

So missed 215 twice for the same stupid reason: not accepting the elbow flare and just fighting to keep elbows in at start which isn't ( hasn't) worked/working

After going down and missing 180 I thought I just have to accept elbow flare just created more starting speed to flare after the sticking point.

ACK

172.6

Sunday ruck

 Same same as usual. Legs tired from swings and squats so slow warmup and stronger finish. Getting dark out early now so first 45 in the dark.

45lb ruck

9 laps

4.5 miles

10,280 steps

1:25 min

3.5 mph top speed

48 kg swings 20 x 5, 48 kg squats 3 x 8, bw left leg lunges 3 x 10, pullaparts 3 x 30

 Wrist was still pretty jacked from wednesday; I thought  the swings would either fix it or fuck it and it fixed it. Must have been subluxed from the torque position on the bar. Have to adjust for that Monday

But all was well and warmups actually felt STRONG for a change grip  was no problem

Forgot to time the workout but it was between 25 and 30 min. Just Nick and me and really very little rest besides his set

I was sweating. Height and power not bad at all

172.8

13.6 ( bath )

Thursday ruck

 Slow but steady. No problems

45 lbs

6 laps

56 min

3 miles

173.3

New Ulnar grip technique 185x1x3m190x1x3,195x1x3,185x1x3, 20 kg swings 5x5/5, floor pushups, 30, 20,20

 This went great! Not a problem at all setting up. Turns out I use the same pressure position on my floor pushups  as well. It will take a bit to get totally used to but I think I may have just solved the elbows flaring out problem!

Just have to lift thumb pad slightly off the bar on set up and it tucks my elbows naturally. Totally the opposite of the Press 2.00 from starting strength and it makes perfect sense if you think of how different the groove actually is from mine

CUES 

SETUP ON THE X

UNRACK

STIFF LEGS

STIFF BOUNCE

STAY ON THE X

173.3

215 x 1, 210 x X x 2, 205 x 1 x 3)+ 2 misses, laterals rear delts front raises

 this was  a good one but tough.  Bad sleep. woke up at midnight with right scap yelling at me after wrestling with dogs ( inadvertently) earlier. So, tired

But wanted to try out the new technique ( trying to push my hands apart at the top instead of pushing with hands and it worked well up to 215. then I got tired and missed a lot.BUT the technique works just still have to figure out how to think about it

It's about pushing through the outer heel of the hand rather than the thumb pad

135 x 1

155 x 1 
175 x 1
195 x 1
205 x 1 ( balance but strong)

215 x 1 best of late
210 x X x 2
205 x 1 x 3

172.2

Sunday Ruck

 Steady, decent ruck. started slow, ended fast

45 lbs

9 laps

1:25

ave speed 3.0 top speed 3.5

10,238  steps

172.6

44 kg swings 25 x 5 ( 25 min!) 44 kg squats 3 x 8, lunges 3 x 6/6 pullaparts 3 x 30

Fell on my ass last night trying to avoid stepping onto my dog. He parked himself by my heels and I didn't realize it. Thought I might have some serious 'delayed' reaction bone or spine issue but all  was well. BUT same dog ( Ronin) woke me up at 2 am so I wasn't great this AM

BUT the workout went well although it was hard. Just me and Nick and it was fast. 25 sets in pretty spot on 25 min. I don't want to go any faster lol. Not even that fast but all sets were good and my back was fine ( although I don't know how. Landed square on my right glute. I fell well I have to say!)

172.8

Thursday ruck

 Another really good one. Hotter than it's been but legs were moving so well early on and stayed that way.

Another good night sleep too

45 lb ruck

6 laps

3 miles

54 min

18 min miles!

SOLID

173.

185 x 1 x 6, 195 x 1 x 6, 20 kg swings 5 x 5/5, floor pushups 30, 30,20

 This went very well. really focused on holding the lockout better and that went overall well

Two things, one, I have to be in perfect balance and two, it takes a lot more out of me doing this

That's ok just have to get used to it, build up

Also do 195 for the sets first then go down, I was too tired after the 185 work to do the 195 justice, Plus we were going very fast

But overall VERY happy with the technique and work

174 BW

200,205,215, 210, 205 x 1 x 3, laterals rear delts front raises

 Really good day and I learned something important,too. Changed the warmup a bit and it worked great/ went from 185 to 200 which was just heavy enough to force me into 'heavy weight' technique ( which was the goal)

then to 205 which missed out in front. drop and pop. so what I learned was to not only make my legs stiff but my torso too when I start the press and it worked great

cues

1) Stiff legs

2) Stiff push

3) X

basically stay stiff and stay on the X

20 lb laterals etc

12 lb front raises, liking these

172.8

Sunday ruck

 Slept well and woke up fine. Even slightly cooler today but as soon as I started the ruck ( on the way OVER  to the park) the left glute started talking to me. Not bad but definitely there

Really slowed my pace and it felt ok but I'm still not sure why

After the first hour it felt normal again and I picked up my pace a but but weird. Lower glute into the IT band insertion ( but I don't feel IT band at all)

45 lb ruck

9 laps

4.5 miles

10,000 steps

1:25 min pace

ten min dog talking

1:45 total time on feet

172.8

40 kg swings 25 x 6, 40 kg belt squats 8,10,10, BW lunges 3 x 6/6, pullaparts 3 x 30

 Woke up feeling  great. Even my left glute released and felt normal ( which had me worried). Everything felt square and energy was good.

Even neck right bicep and lat felt normal lol. and by normal I mean 'normal normal' not MY normal which is semi tweaked somewhere

25 sets in 32 min

bw 173

Thursday ruck

 All good except left glute  is tight for some reason. Walked through it but it definitely slowed me down. Got tighter after the  ruck, of course,nothing serious but a pain ( in the ass  ,lol) to have to work out. Since NOT leaning while standing at work everything is in re adjustment mode. Close to square plumb and neutral the better but a realigned process at play

45 lb ruck

6 laps

55 min

3 miles

172.6 bw

185 x 1 x 6, 195 x 1 x 6 215-235 static holds, 20 kg swing 5 x 5x5, floor pushups28,28,20

 Slept like shit last night but didn't actually feel too bad and this workout was on fire! Could keep my knees locked and each set moved really really well

The cue were : LOCK  THE KNEES, PRESS TO THE X

The two things that matter most. If my knees flex too much I lose hip drive and the bar goes foward. If I lose the X the bar goes forward

If I lock the knees I don't have to think much about balance OR pausing. It happens

Not trying to push the bar back over my face makes the groove so much more simple

the static holds went great too. Overload and hyperfocus on locking and holding knees as well as staring at the X

BS 172.6

200/205/215 x X x 3 205 x 1 x 3 ,laterals rear delts front raises

 Did the technique I wanted to but it didn't work. Pushing back 'to the slot' so early seemed to cost me balance at the sticking point

but work capacity was good and the three missed grinds at 215 didn't hurt my 205 downsets 

at 205 and up I have to initiate hip drive prior to pushing back I think. Especially with these full pauses

  BW 172.6

Sunday Ruck

 Terrible sleep. Didnt even stretch out as  I needed the extra 1/2 hour of sleep more. Overall the walk wasnt too bad but I crashed the rest of the day with multiple naps and feedings.

45 lb ruck

9 laps

1:30  min

10,026 steps

4.5 miles

32 kg swings 20 x 10, 32 kg belt squat , 8,10,10 Stick lunges 3 x 6/6, pullaparts 2 x 30

This was the fastest ever with this protocol. Wasn't trying to go fast but could. and when I realized we were I didn't try to slow down either.

30 min for 200 reps. not bad at all

heartate about 130 at the end and probably that for the last 5-7 sets

Took a wider stance and used a more definitive hinge on purpose. My body was been talking to me to try this and I went for it. Resisted the temptation to also go to my lower heel Adidas shoe but was worried it would be too much of a change.

this felt strong

belt squats went well and decided to use the stick in the high  bar squat position for the lunges, working to keep back arch and eyes up for a change

Love it

BW 174
 

Thursday Hot Ruck

Heat conditioning has peaked I believe. Hottest ruck of  the summer and one of my best Thursdays. Wasn't even conscious of the heat!

Heat tolerance training is as much mental, or more, than physiological. SO nice.

Legs and lungs felt strong

45 lb ruck

6 laps

55 min

3 miles

173.

185 x 1 x 12, 225 static holds, 20 kg swings 5x5/5, floor pushups 3 x 27

 This went ok. Nothing wrong specifically but not as 'snappy' as I expected to be.No tweaks but things were just tired. Makes sense, Monday was a ton of work, which I actually made for a change.

didn't take it seriously enough too which is never smart

Technically things went right just not sharp. still good sleep and peace of mind

173.3

215 x 1! 210 x1! 205 x 1 x 3, laterals rear delts, rotators rev band pushdowns

 FINALLY!  Everything went according to plan for a change. The lock in works well. 25 % over my 172 bodyweight. Was wondering if I was ever going to get this ( or more) again. Plus a serious dead pause

175 x 1
185 x 1
195 x 1
200 x 1
205 x 1
215 x 1!
210 x 1
205 x 1 x 3

bw 172.2

Sunday ruck

 Strong but slow. Legs pretty work out from the  swings, squats and lunges. Go figure. But it got done and pretty strongly, all things considered

45 lb ruck

8 laps( dog distraction lol )

1:20

4 miles

3.2 mph

172