205 x 1 x 7! pushdowns, rev bar curls, laterals

 Wow! Moved the bar height  up to the next pin, just one inch, and what a difference it made! I start with the bar touching my chin so how much I bend my knees to unrack it is irrelevant but this higher start made the setup so much more efficient!

175 x 1
185 x 1
195 x 1
205 x 1 x 7 ( set three was  3/4 in front)

  173.3

35lb ruck 5.1 mile

 This was hard. Legs not sore but a bit tired from yesterday's swing and squat work,especially with this new/old leg dominant style

Took effort but no biggies. not great sleep either with a15 min dog interruption

35 lbs

5.1 miles

1:19

15,35 ave pace

16.03
15.52
15.24
15.29
15.01

118 ave bpm

6.1 mets

173.2

48 kg Swings 20 x 5 ( 28 min), 48 kg belt squats 4 x 8, pullaparts 3 x 30

 Finally I a good swing day! Went back to breaking at the knees first then hinging and  guess what, I found my legs again! And, my balance. Much better

At first I thought the swings were low but glenn and nick kept saying no, they were good but I didn't believe it til I saw the 15th set

light  today

172.0

13.4

35 lb ruck 3.56 miles

Nice and toasty 80 degrees. So it begins

35 lbs

3.56

54:55

15:24 ave pace

16.12
15.17
15.06
14.34 !

119 ave hr

173.3 

205 x 1, 215 x X x 2, 205 x 2, 200 x 1 pushdowns rev curls laterals

Rough one, Great night's sleep on all levels ( 124 HRV 7 hr sleep, good deep) but just couldn't find my body  enough. 

Biorhythm chart says physical is 94 negative lol. no wonder. Feels it

That   being said it wasnt that bad

175 x 1
185 x 1
195 x 1
205 x 1
215 x 3/4
215 x nothing
205 x  out in front
205 x  1 
200 x out in front
200 x 1 

HAVE TO PUSH BACK

Also cannot rush the swingunder right into the  elbows up either. biceps tendon rolled on 185. not a good start

swing under
then set the elbows up
think right then unrack
hold bar high and STOP
push the bar back

173.3

35 lb ruck 5.13 miles

 Slow start but strong finish. Rushed  start too

35 lbs 

1:20

5.13 m

15:43 ave pace
16.08
16.09
15.56
15.14
15.03

117 ave HR

5.2 ave METS

173.2

35 lb ruck 3 miles 48 min

 First summer heat ruck not great fun lol

It always starts like this but solid nonetheless

35 lbs

5 laps

3:06 miles

15:51 ave pace

118 bpm HR

173.3

175 x 1 x 5,180 x 1 x 5 20 kg swings 4 x 5/5 24 kg swings 4 x 5/5 20 lb db ext, hammer curls

 This went just about perfect. No sore or tweaked at all from Monday, which is, in itself, amazing

Adding in the cues
"Push back" instead of chest up. If I push back after the hold the chest automatically goes up

1) elbows up

2) hold bar high

3) push back

 these hold felt great! and it was VERY cool to have 225 in my hands again after a year! It felt heavy  but not crazy heavy and I jumped from 205 to 225!

173.0

215 x 1!! Chin Press PR.

 This went great despite a headache all morning and not the best attitude. Slept well but otherwise didn't have a good feeling.

But it went great. The one inch extra width seems to really help a lot

155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1!!
205 x 3/4 ( need more tricep rest)
205 x 1
200 x 1 x 2

band pushdowns 4 x 12
rev bar curl 4  x 8
laterals 3 x 10

173.6

35 lb ruck 5.2 mile

 35 lbs

5.2 miles

1:21

15:44 mi ave pace

16:23
15:50
15:46
15:16
15:15
15:23

173.6
13.8

40 kg swings 20 x 5, 5 x 6, 40 kg belt squats 3 x 10 pullaparts 3 x 30

 Really good day. Solid sleep although  still a little vertigo upon getting out of bed.Weird but it was fine during swings and now

thumb is bending easier and more quickly. About 70% there.Easier to grip bell too

wanted to get back to 25 sets so I settled on 5's but felt so good I decided to up it for last 5 sets. No issues

then 3 x 10 belt squats 

173.3

35 lb 3.5 mile ruck

 really strong. cool and overcast still. awesome

35 lb ruck

3.53 mi

54:02

15:18 ave pace

15:47
15:21
14:55
14:59

118 ave BPM

173.6 

14.6

175 x 1 x 10, 195, 210 220 static holds, rolling db ext 25 lbs 6 x8 15 sec rest, db hammers, 20 kg swings 4 x 8/8

 Just about a perfect workout. Pretty much every set and rep were correct and identical

The new ideas worked

swing under bar first

then elbows up

unrack hold bar high

press up chest up

135x1
145x1
155x1
165x1

175 x 1 x 10

5 am 173.2

           14.6

12:30 174.0
            10% bf
             60% hydration

215 x X x 2, 205 x 1 x 2 down, band pushdowns, bar rev curls

Should have made this. Had too vertical a forearm on the first attempt and the bar went out in front

Second attempt kept my elbows more in front of bar and damn near made it!

Takeaways

As suspected swinging out in front of the bar and THEN standing up is better than smurging it all together
BUT I have to keep elbows slightly  in front of bar

Held the bar high enough and strongly enough as well as locked knees better

The Cues

1) swing under the bar then swing elbows up

2) Unrack and push on bar to hold the bar high. pause

3) Drive the bar and the chest up to press 

 only weighed 171.6 this AM 

WTF? BUT I feel great. so there's that

35lb ruck

 35lbs

5.06 miles

1:20:40

15:56 ave pace (  watch screw up from pausing it)

16;10
17:09
15:54
15:18
15:09

116 ave HR

32 kg swings 20 x 8, 30 min, 40 kg belt squats 3 x 8, pullaparts 3 x 30

 These went very well. Strange fundamental difference in easyness between 8 and 10 reps. shouldn't be such a difference but there is

172.2

35 lb ruck

 really solid day. unseasonally cool and crisp/overcast

35lbs

6 laps

55:14

3.58 miles

split 1 15:58
split 2 15:25
split 3 15:00!!
split 4 15:10

118 ave BPM

170 x 1 x 5, 175 x 1 x 5, static holds 195, 205 , 215 band pushdowns 4 x 12, bar rev curl 4 x 8

 Super distracted as I had to rush to the ortho doc for a cortisone injection in my trigger thumb but I got it done and form was solid

those three cues are really working

think right
hold bar high
chest up

174.00

212.5 Pr!, 205 x 1 x 2, rolling db ext, seated hammers, laterals

 This went great! And just as planned.I hit 205 strongly and went right to 212.5, I was a solid lift. I could have been tighter and  less knee kick (which hurts more than helps) but it was good

135x1
145x1
155x1
165x1
175x1
185x1
195x1
205x1
212.5 x1
205x1x2

The 'chest up' technique right as I drive was key. In fact, one of the issues with 212 was that I didn't do it enough and too much went to my hips. But that cue changes everything

1) Think Right  on takeoff
2) Hold bar high  
3) Chest UP during the drive

db ext and hammers with 25s

laterals with 15s

173.3

35 lb five mile ruck

 Way too dogstracted today! three times lol. Plus the apple watch got stuck on a setting I couldnt see the ave pace and distance etc. SO not great. Plus legs were tired from swings and squats

35 lb ruck

1:19:50

5:05 mile
splits

16:05

15:44

15:56

16:19

14:53

114 BPM HR

173.3

48 kg swings 20 x 5 ( 29 min) 48 kg belt squats 3 x 8, pullaparts 3 x 30

 Was really worried my trigger thumb hand wouldn't be able to hold the grip but it turned out fine. Just made me really concentrate on the setup even more than usual

Still took me eight sets to warmup and find  the groove

Glad I put these back in the mix. that strength goes away FAST

174.2

12.7 ( bath)

35 lb ruck

 Solid one

35 lbs

3.44 mile

50.33

15:16 ave pace

3 miles in 46:10

119 ave BPM

173.4

170 x 1 x 5, 175 x 1 x 5, 195,205 205 static holds, 20 kg swings 4 x5/5, 24 kg swings 4 x 5/5, band pushdowns rever bar curl

 This went, well, perfectly. I've never done ten reps so exactly the same in the press

Made a discovery this morning during BodyMaintenance, (at 5 am) that may have permanently fixed my falling back at lockout problem

It occurred to me to me that I should drive my chest up at the sticking point not my hips forward. that hip drive creates a counter action of laying back. I've been thinking thats how I get into my arch but the chest up drive wedges me under the bar with my COM IN FRONT OF THE BAR, NOT FALLING BACK!

Of course we'll see how it does with 205 + but I have a good feeling about it

The  static holds are crucial as they are the critical point and I'm not strong or confident there yet but today was better

The Setup

Think right

Hold bar high

Chest up

205, 210, 212.5(almost) 200 x 1 x 3

 This went great but not perfect BUT nothing  tweaked which is most important

Focused on the three things I learned from last monday

1) unrack 'think right'

2) hold the bar as high as possible

3) push back ( not  100% about this one tho)

4) take the very small jumps they are important

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1 good but hard enough not to make me want to jump to 215
212.5 x almost ( video showed elbow flare and I got  a very minor left shoulder clunk which I think is from pushing back instead of up. Elbow didn't flare on 210
200 x 1 x 2
200 x miss balance
200 x 1

I think instead of pushing back just drive hips

20 lbs db rolling ext s/s with20 lb seated hammer curls

4 x8 / 4 x 6

15 lb laterals 3 x 8

173.2

4.94 mile 35 lb ruck

 Kinda hard today. Felt pretty beat up for no physical reason. Just the stress of the dog emergency

Speed ok but nothing special

35 lbs

1:19

4.94  miles

16:22 ave mi ( something messed up here makes no sense)

I didn't see ONE 16 during any of the laps and the last three were in the 14:30's range so I don't know what's up

going to start the meter running when I go out the door tho instead of at the park. miles is miles

173,

44 kg One arm swings 8 sets of 5 ( dog emergency workout cut short)

  Walker tore his dewclaw off playing this morning and trip to the emergency vet cut my workout short

Plus no video

But the session was actually going strong and my thumb was doing fine

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5

44 kg x 5 x 8 sets

173.0

Thursday ruck

 Fast one

35 lbs

6 laps 

3 miles

46:40

15:30 ave pace

top pace 14:04 mile

hot too. heat conditioning starts now it seems

170 x 1 x 10, 180/190/200 start holds, 20 kg swings 4 x 5/5, 24 kg swings 4 x 5/5, band pushdowns, rev bar curls

 Woke up really sore from the shitty reps on monday but learned a lot

1) SMALL JUMPS ALWAYS

2) HOLD THE BAR AS HIGH AS POSSIBLE

These cues worked great today and pretty much erased all the soreness!

135 x 1
145 x 1
155 x 1
165 x 1
170 x 1 x 10

start holds 180 190 200 

these felt great!

173 BW 

215 x Miss twice, 205 x 1 x 2 195 x 1 x 2

 Right hip flexor woke up wonky and I had a very hard time getting my hips in front during the setup

Everything rushed then. But I survived and it wasn't that bad , although second attempt was lousy.. WAAY heavy just in the arms

Next week go back to smaller jumps. totally rushed everything today BUT the total load was solid

Handled many lifts at and above 205

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x Miss x 2
205 x 1
195 x 1 x 2

rolling  db ext 25s x 5 x 8

12 lb laterals and rear delts 3 x 8/8

band rev curls 3 x 15

172.9

4.94 mile 35 lb ruck 1:17:56

 Wanted to go exactly five miles but  need a better route lol. Close enough

35 lb ruck

4.94

1:17:56

15;45 ave pace

116 ave BPM

first mile 16:16

second 15:55

third 15:54

4th 15:24

5th 15:14

last two laps was clocking 14:20 min mile pace!

this is great fun

40 kg one arm swings 25 x 5 ( 30 min) 40 kg belt squats 4 x 10, pullaparts 3 x 30

 This was strong. Solid. Thumb  was fine from start to finish

Just me and nick and pace was fast

173.2 BW

175 x 1 x 10 chin press, 20 kg swings 4x5/5 24 kg swings 4 x 5/5 band pushdowns 3 x 15

 These went perfectly.Good thing too as I'm having trigger thumb surgery and won't be pressing bars for two weeks but it has to get done

Plan is right arm bottoms up press as well as some one arm swings with right and bodyweight squats

The setup is key and the key to the setup is

1) feet in front

2) elbows swing up

3) push back

bw 173.9

210 chin press Pr, rolling db extensions, laterals, rear delts rev bar curl

 This went well but those small jumps are interminable! Completely necessary but SO hard to say calm while doing; I feel like I'm wasting energy I could  be using on the top set press but I have to do it

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1 pr
200 x 1
195 x 1

205 got out in front at the top just a little bit.I have to place my feet just a bit more in front so I can more easily swing the elbows up. if the feet are right under the bar the elbows end up too vertical and the bar goes up/forward bit. I still controlled it but it's not perfect

Feet in front
Elbows swing under
Push  Back and Up

173.0 

Five mile ruck

 It went well but I was so close ( 9 laps = 4.7 miles it seems) that I tacked on a longer walk home to get to five

slow start again

35 lb ruck

1:18

5 miles

15:45 ave pace

1st 16:24

2nd 15:59

3rd 15:53

4th15:23

5th 15:06

172.2

32 kg swings 30 x 5 ( 30 min), 40 kg belt squats 4 x 10, pullaparts

 This was harder than expected too, especially since it was 50 reps less than the usual 20 x 10, Lower  back got a bit tight after 20 sets as the pace was very fast. Adjusted technique a bit and slowed down and it was fine

Also, thumb gripped much better than it as and that helped

Fives lets me really get the most out of each rep in each set. No doubt about it.. And going that fast is no joke

172.2

13.9 bath

Thursday ruck: heavy legs

 This was harder than expected, with my legs feeling heavy and sluggish for the first time with the 35 lb weight

The time was slower but not that much off last weeks PR ruck. As usual the last two laps were the fastest

35 lb ruck

6 laps

3.01 miles

47:01

15:37 ave pace

117  ave HR

15:48
15:46
15:16

170 lb chin press 10 x 1, 20 kg swings 5 x 5/5 24 kg swings 5 x 5/5, band pushdowns, band rev curl

 This went great. Ten sets, two more than last week and ALL were so similar I can't really tell them apart!

These are sets 1, 4 ,8 and 10

Just have to make haste slowly. Definite potential for elbow overloading

173.6

205 x 1 x 2, rolling db extensions 5 x 8, laterals rear delts bar rev curls

 This  went great aside from losing balance with my first attempt with 205 but then did 2 great reps with it.

Misloaded my ( supposed) 200 lb down set to 195 which went great. Still need to get more solid at unracking but no complaints and  no shoulder biceps or elbow issues

135 x1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x  miss
205 x 1 x 2
195 x 1
190 x 1

25s on the triceps and 20's for the laterals

straight exercise bar for rev curls

173.6

5 mile 35 lb ruck 1:19, 15:56 ave pace

 Bit bad but hard going as my quads were very tired from yesterdays swings and squats and a surprise visit from tracy and the dogs slowed me down on my 4th mile

but all good

mile one 16:15

mile two 16:01

mile three 15:37

mile four 16:43

mile five 14:59

173.4 bw

48 kg Swings 20 x 5, 48 kg belt squats 4 x8, pullaparts 3 x 30

 I decided I wanted to swing the 48 again, despite my thumb being very tight yesterday. IF I COULD

I hadn't realized, until I looked, that it's been months since I decided to top out at the 40 kg

Mid December . wow

But the warmups and thumb went well, I just REALLY had to set my grip AND I started all with left arm first as warmup showed it was easier than taking the transfer

These were solid, nowhere near as high or powerful as I've done BUT they were decent and got done AND I didn't tweak anything

Good, back to the old cycle but only sets of 5

32 kg 30 x 5

40 kg 25 x 5

44kg 20 x 5

48 kg 20 x 5

172.4

13.0 after bath
56.7 ( dehydrated)

3 mile 35 lb ruck pr : 45:24!

 Another 3 mile 35 lb ruck PR

Getting closer

35 lbs

3 miles

45:24

15:31 first mile

15:03 second mile

14:43 third

130 hr

Chin Press 170 x 1 x 8, 20 kg swings 4 x/5/5, 24 kg swings 4 x 5/5, purple band pushdowns 4 x 10, exercise bar rev curls 4 x8/6

 This went super good today. Totally solo and it was fine.

Really focused on the setup and they went pretty much identically

135
145
155
165 
170 x 1 x 8

The Rehband sleeves are amazing and a blessing, perfect for this style. Just enough support but not too much

And what a surprise I could do barbell reverse curls again with no thumb or bicep tendon pain

And it seems my trigger thumb, sans splint is ( slowly) getting better!

173.2

205 x 1 !!! Chin press

 Feels like it's been months but I guess only 3 weeks or so. Warmup went well and mental state was solid, for a change

135 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1 !!
200 x 1 ok but a bit out in front
195 x 1 x 1
185 x 1

Key thing is to  get the elbows up and in on unracking

Otherwise they end up vertical and so does my torso. Bar goes out in front a bit that way

No tricep,elbow or shoulder stress in the workout or now, three hours post workout

Elbow sleeves  are perfect. Just enough support but not too much

rolling db extensions 4 x 8 25 lbs

laterals rear delts 3 x 8 15s

reverse band curls  3 x 15 red band

173.6

Sunday 35 lb ruck

 This was decent. Started slow and got a bit better at the end

35 lb ruck

9 laps

1:14 time

15:40 ave pace

4.73 miles

SPLITS:

16:15

16:05

15:49

15:09

14:52!

173.2

7:40 min sleep on DST switch

44 kg swings 20 x 5( 35 min ), 44 kg belt squats 3 x 8, pullaparts 3 x 30

 Very weird session. Nick cancelled at last minute and glenn was hurt and my thumb was having a hard time so I was adjusting my grip.. Not a good thing with 44 kg. Going to have surgery asap. just get it fixed.. tired of this

But all in all the swings were decent and my legs have recovered from the DOMs enough to do the workout

173.4

35 lb ruck 3 miles 46:39, 15:30 ave pace

 Went back and re measured the distance for my half mile loop and I was right; it was spot on. Using the stopwatch and the walking app must have messed it up

All good but my quads were ( are) toast! from the fast mile walk and the 100 squats. I'll give it another go and see if I adapt and get less sore but I don't want to be so sore for my ruck

If I don't adapt I'll change it back to swings or clubs

Ordered new elbow sleeves as I think they are going to help on the press. certainly can't hurt

Normal muscle soreness from the presses( mainly mid upper back) but triceps and elbows were fine

173.4

175 x 1 x 10 Chin Press , BW squats 5 x 20, rev band curls, band pushdown

 This was very decent. The only mistake I made was unracking with too much leg and not enough arm tension. I was confused about that from the very start.What I did on Monday ( which was correct) was done un consciously and today I was thinking about it

But, in retrospect, that was the problem, not enough arm tension. And still all ten moved great

Noon weighin ( bath)
174.2

10.1 bf

MaxVo2 One Mile Walk Test

 Had a cancellation today and was feeling VERY spry; NO residual anything from yesterday's presses. Pretty amazing actually

Last time I did this was Feb 1 2024 so almost a year to the month. I wrote that I did 13:31 for the two lap mile with a HR of 155 ( hand counted) after ten seconds. I wrote that gave me a max vo2 of 41 but that doesn't seem right

Warmed up with a  1/2 mile at 6 min half mile or so so I had hopes for a 13 min mile and a lower HR

Used the stopwatch on the apple watch to time the first half mile then turned it off. BUT when I started the test the aver pace was already too high. I just kept watching the stopwatch but it distracted me thinking it wasn't right

Passed the first lap in 6 :30 pace so I thought I was golden but when I hit the second lap that I started it said I still had .04 to go or something!

It  didn't register the mile til I got back to where I started     THE WARMUP 

ACK

But based on two laps

13:15 mile

HR at finish 130

Max vo2 score 36.2

Rating Excellent

VERY close to a superior rating

Oh I also wore my old Go Rucks but I'm not used to them. Let anterior tib started tightening up 1/4 mile in: not used to this pace but I still gutted it out

Next time: normal ruck boots
                  don't use stopwatch to time warmup

                 GO FASTER 

155-200-180 Chin Press! rolling db ext 3x8 with 25s, laterals, rear delts, rev band curls

 This went great! Tried to just go as naturally as I could and not overthink things. Wore elbow sleeves too and that seemed to help

135x1
155x1
165x1
175 x1
185x1
190x1
195x1
200x1
190x1
180x1

Very sure I could have done 205 but didn't want to push anymore til I see how things are 24 hours post

Once I realized my elbow flair is not new I just accepted it and went by feel

the rolling db ext felt great but hard! can't believe I used 65's for set of 8!

also weighed 175.2 this morning! Impossible burger for the win lol

Sunday ruck in the rain

 Wow, quads were sore from the start today! good sore. though it would affect my ruck more but it didn't

another fast and strong one! 35 lbs is the sweet spot it seems

35lb ruck

9 laps

4.73 miles

1:13

15:27 ave mile pace!

lots of stopping to put  on and take off raincoat!

Slept great 7.5 hrs!

174.6

12.9 no bath  my body likes the impossible whopper it seems lol

40 kg swings 20 x 5 ( 25 min) 40 kg belt squat 4 x 10, Chin press 45-115 x 1

 This went well. Trigger thumb actually seems to be better after a week of wearing the splint 22 hours a day ( training and such), so I will put off the surgery for a bit more and see what happens

SO I could grip the bell harder and that was certainly better than last week. Of course I was doing five's not tens; back to my old current style with the armed glued and leaning back at the top to maximize bell height

Definitely staying with this style it's the strongest and safest

Probably going to just do 20-22 sets of 5 with all the bells going forward
wk1 36
wk2 40
wk3 44
wk4 48

rinse and repeat. that should be plenty

40 kg belt squats
wow my legs got sore in ONE DAY from this

4 x 10 haven't done this in a minute

Chin presses ; just very light grease the groove

173.4

Chin Press 135-165 x1 x 5, 170x 1x2, CBswings 5 x 15, laterals, rear delts, rev band curls

 This went well although my left lat was definitely working too hard. In a crampy way that had me worried but stretched out pretty well right away. We'll see what tonight brings but I think it will be fine

Left elbow/arm is definitely higher but not seemingly a problem- at these weights at least

I think the main issue was the triples from 45 - 160 x 2 . back to only singles

135 x 3
145x3
150x3
155x3
160x2
165x1 x  5
170x1 x 2

 wore the flatter adidas today but don't  think they helped. back to the inov8s monday

173.2

The Chin Press 135-180-135, CB swings 5 x 10 10 lbs, laterals, rear delts, reverse band curls

 This worked GREAT! I started out very cautiously and slowly, especially at 135 and above but the  tricep, biceps tendon and elbow were fine

65, 85,95 x 3

135x2
155x1
165x1
170x1
175x1
180x1
170x1
165x1
155x1

now we wait to see how things feel tomorrow

173.4

35 lb ruck Another awesome fast one

 35 lbs

4.65 miles

1:13 min

15:46 ave pace

15:07 last mile

THIS feeling, THIS flow state is what it's all about for me

3 miles in 48:29

32 kg swings 9 x 10/10, 40 kg belt squats 4 x 8, Chin Press,up to 95 x 5, pullaparts 3 x 30

 Trigger thumb still active so I didn't know how this would go. Kind of a test run for if I want to do a Birthday challenge next week with 32 kg swings
I don't lol

First time I've done this kind of style and speed work and I could feel it. Max HR was about 140 and started next set at 115 or so. Compared to the old snatch vo2 days it was nothing but power/speed work is very much like heavy: very little margin for error

Felt my left forearms get a little wonky on the 9th  set so I called it there

Back to fives again. Gotta go with safe but good to know I still got it

then onto the new experiment, the chin press

Kinda like Press 2.0 but without the drop and pop.Wont know til Monday but this felt strong and didn't hurt my tricep at all

45 x 5
55 x5
65x5
75x3
85 x5
95 x 5

173.2

175 x 1 x 5, 185 x 1 x 5 ( layback style) 16 kg five mine 15:15 swing test 100 reps

 This took a few warmup sets ( and almost tweaking my tricep again with  95!) but I think it went well over

I just have to 'THINK RIGHT' when I press or my left overloads, even with light weight.

Once I remembered that it was solid

Chest up, spot X, unrack

Lock legs, layback and pause a bit

Think RIGHT and press

Also DON'T  tuck elbows in, let then flair abit ( naturally)

135 x 1
155 x 1
175 x 1 x 5
185 x 1 x 5 ( missed one at 175 and 185 out front
155 x 1  x1

16 kg swing test

testing out my apple watch too

 

test was easy, trying to keep the watch face from fading. not

100 reps five minutes

HR -125

will take 32 x 8/8 x 10 on Saturday and assess whether I want  to test this next Sat on my B day

173

205 x 4 misses! re tool. bad day

 Little sleep and bad at that. Felt "ok" but then both training partners out but still had a good attitude.The new technique felt great up to 195  but then Nothing at 205. Even just put five on the end trying to be as  casual about it as possible but only the third one made 3/4! fuck me

went back down to 135 with the old layback then press style and it felt ok. Still feeling like I'm psychologically protecting myself at 205. 195 was no problem

135x1
145x1
155x1
165x1
175x1
185x1
195x1
205 x X x 3
205 x 3/4
135x1
155x1
175x1
185x1x2

parallette pushups  3 x 12 felt left elbow a bit! really?

laterals rear delts with 15's

173.0

35lb ruck

 Another good one! Love this new Apple watch for tracking these numbers

35lbs

9 laps

4.63 miles

15:55 min/ mile

1:13  min

115 ave bpm

172.4

44 kg swings 25 x 5( 35 min) gob squats 24 kg x 4 x 3,pullaparts

 Left thumb was wonky so that slowed me down a bit but didn't really bother my grip or technique just had to concentrate on set up more

Other than that pretty strong workout

goblet squats

16kg x 4
24 x 4 x 3
decided not to go on as my left biceps tendon was moving around and that's not good and my abs were yelling at me so back to belt squats

pullaparts 3 x 30

172.4

170 x 1 x 4 175 x 1x 4, 185 x1 190x 1,pbar pushups 4 x 10, 20 kg swings 5 x 5/5

 Changed the start setup to  hips and elbows directly under the bar, with my head more in neutral than looking up

Got tired of not feeling stable and rooted at the start much less HOLD the rack position strongly

this worked well. Have to focus more than ever though on spotting the X as I press 

172.4

205 x 1 x 3, 195 x 1, 190 x 1 185 x 1, Pbar pushups 4 x 12, laterals rear delts

 All tumult considered this went well. I got three singles with 205 after missing the first attempt. GOT to stay on the X. SO MANY things to think about ALL of which are CRITICAL to making the lift lol

135 x1
145x1
155x1
165x1
175x1
185x1
195x1 ALL great up to here
205 x miss
205 x 1 best one
205 x 1 meh
205 x 1 better but tired now
195x1
190x1
185x1 all solid

pushups laterals rear delts ( 15s)

173.0

35 lb ruck

 This went great, except for messing up the pause function on the watch all went well

super super fast. I was right at 16:30 miles from the start and even had some 5:17s at the end but messed up the overall time when I stopped to talk to the huskies lol

worth it

35 seems the perfect weight  as I can really go fast and the stress on the feet knees and hips seem much easier

Dont know if it's because of 11 years of 50-45 lb weekly rucks and it'll get harder if I don't do them but digging it now

Almost feels like a runner again

35 lb ruck 

9 laps

4.74! miles

17:09 pace ( including the 4 min stop)

11 ave HR ( better)

1:21 time ( so figure 1:17)

GREAT SLEEP LAST NIGHT THANK G-d

7:42 min

awake 10 min
REM 1:42
Core 5:39
Deep 39

172.2

40 kg swing 25 x 5,( 35 min) Goblet squat 16,20, 24 x 4 x 4, BW squats 2 x 15, pullaparts 3 x 30

 Bicep forearm got strained friday from spotting levy on his presses and of course didn't say anything to me until bedtime,

Slept like shit the night before so I really needs some good sleep but not to be. In pain all night  tossing and turning

5 hours 17 total sleep and NINE MINUTES OF DEEP SLEEP!! FUCK AND I felt it! Luckily it must have an elbow sublux as it didn't bother me once I got swinging. Dodged another bullet

Sets and reps were pretty strong, all things considered

Goblet squats didn't bother the arm either as I expected they were. Have to do this more lightly and focus on depth more than weight, as well as static strength in the bottom

172.4

12.9 ( bath)

Thursday 35 lb ruck Apple Smart watch data

 A client gifted me an Apple watch so I had to give it a go today. Didn't want to like it but I do.Really like the sleep data but especially wanted to see if I've been fooling myself about the lap distance

Turns out I was shorting it by just a little. Thought  it was .5 mile per lap ( inside edge) but it's wee bit more. Six laps in 3.17 miles.Excellent

And with the lighter ruck my pace per min is better too

6 laps

3.17 miles

48:41 total lap time

16:52 mile ave

ave hr 123 ( actually higher than expected. faster pace?)

Wore the GoRuck MacKalls and they worked great. perfect for wet mushy  ground. didn't feel good at all last time but this time perfect

173.4 bw

175 x 1 x 9,185 x 1, 190 x 1 195 x 1 x 2 , 190x 1 x 1 PB pushups 4 x 12, 20 kg swings x 5 x 5/5

This went great. Really focused on the getting comfortable in the start/rack and initiating from there. 

Started blending in at about 4 sets in. Urack focusing on making sure to push with the right arm ( to be square!) then driving with the HIPS again to initiate instead of the knees,

The Adidas shoe is better for this the positions felt good leverage and the tricep was fine

Parallel bar pushups 4 x 12 these felt great!

20 kg swings 5 x 5/5

205 x 1 x 2 ( 2 misses) 195 x 1 x 2, laterals rear delts bw pbar pushups

 Weird day. Bad sleep and wanted to get three 205's. same technique as last wed but I got a little "wavy" bend in the mid rep so I made first and third ( kinda no lockout) then changed back to flatter adidas and and it went away! 

But the good news is a ground pretty hard on four 205 attempts and nothing hurts!

185 x 1
195 x 1 ( big jump)
205 x 1 ( shown)
205 x miss
205 x make ( same no lockout -balance)
205 x miss

195 x 1 adidas shoe

195 x 1

185 x 1

190 x 1

laterals
rear delts
V angle p bar pushups 4 x  10

174

Sunday ruck 35 lbs

 Decided to lower the pack weight  to see if that helps with the toe issue and MAN did it feel light!

almost too light. First mile in 14:30 lol

8 laps

4 miles

1:04

16 min miles!

173.4

13.5 bf no bath

36 kg swings 25 x 6 ( 30 min) 20, 24, 28 kg goblet squats x 3's, pullaparts

 This was ok.Used the new old swing techniques (leg dominant) and it was ok. Still have to get used to the balance differences with heavier weights tho

the goblets were  harder than expected. also depth not good. definitely can tell I  haven't been doing these

will probably combine them with bw squats for a pump

173.2

Thursday ruck

 This was strong. 49 minutes for the three miles. Big toe was fine but got tight again later. Traced it down to the tight left gastoc. Stretched that out and mobilized the big toe joint and all was good

45 lbs

6 laps

3 miles

49 min

172.6

New Old technique, 175 x 1 x 12, 20 kg swings 5 x 5/5 band pushdowns 4 x 20

Didn't like how much knee kick I got on Monday and looked back at my best 225s and realized this might work again.
Two years ago pretty much this month  ( February). SO I put my  other shoes back on, moved my grip in an inch, swung my elbows under the bar and maintained arm pressure on the unracking THEN thought RIGHT as I pressed

Worked  great Not perfect no knee kick but way better

It's based on this workout technique
https://rifsblog.blogspot.com/2022/02/225-lb-two-plate-x-1-210-x-1-x-4-side.html

The cues

1) Swing Elbows under

2)Push up and Lock knees

3)Push right

4) Hip drive

160 x 1 x 2
165 x 1 x 2

175 x 1 x 12

20 kg swings 5 x 5/5

band pushdowns 4 x 20 

triceps/elbow feels great

173.0
 

145-205 x 1 x 2,-185, side and rear delts

 This went very well but man it is nervewracking taking these tiny jumps but it's what I need right now

Got what I wanted, two sets with 205 and some tight groups on the down sets too so some solid work with in and around 200 lbs

And the triceps/elbow was fine. Felt it a hint on 195 going up but fixed that by 'pushing right'.

Lot of knee kick which I tried to lessen by 'stiff leg' cue but I just realized with my hips in front of the bar it's almost impossible to lock and hold my knees

135x1
145x1
155x1
165x1
175x1
185x1
190x1
195x1
200x1
205 x 1
205x1
195x1
185x1

172.2 bw

24 kg swings 20 x 10, 32-44 kg belt squats, pullaparts, pushdowns , db hammer curls, db rolling ext

 Sprained my big toe thursday demostrating going down stairs; and of course didn't feel anything until the middle of the night on thursday! fuck me that hurt and fucking scary

Ice it and adjusted it ( it hurt while I was just lying there, NO WEIGHT  which is not a good sign but after the ice it settled down. then i thought it was out, subluxed, which fits the bill

Better this morning but didn't know if I could swing on it but thank G-d I could

Man this month has been TOUGH on my joints! Elbow, trigger thumb , side of left knee last week and now this! Fuck me 

If I can go for a walk tomorrow,lightly ( no ruck) I will be we'll see, NOTHING freaks me out more than not being able to walk and squat painfree so I ain't pushing it

Swings went well though. I narrowed my stance and focused much more on a quad driven swing and I was immediately about to do 10 reps in 14-15 seconds no problem

Bell height was not quite as high but power was way bigger so I don't care about another inch of  bell height

This was pretty  easy though which was great

took 25 min

then went onto 32, 40,44, 44 kg belt squats x 10 each. No problem. Pain in the ass changing the bells but it's actually good work for me. meant to go up to 48 kg but got distracted

then band pushdowns SS with b hammer curls up  to 20 lbs

then rolling db extensions for 3 x 8 ( haven't done these in YEARs) and they felt great AND my elbows were 100% good with them!

172.2 BW

Thursday ruck

 Shit sleep last night and tired all morning but the ruck went great. fast and easy

45 lbs

6 laps

3 miles 

50 min!

Good steady flow

173.2

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