Hard, hot slow slog. Feet were tired from standing for 7 hours to start but the pack just didn't seem to fit right. Again. Changing it out from the gypsum to actual sand pill. will see how that works.
I think mainly back just tired from Wednesdays hard work No problem just hard
45 lb ruck
6 laps
48 min
RPE 8
hot and sunny with zero breeze or cloud cover. BUT, it got done. we'll see how Sunday goes with the new setup
Another great session. So much less stress in the training when I actually know what I'm supposed to be doing/feeling. It makes all the difference. Even had to start late and I was not stressing. Felt in the groove every set. BUT it's really hard for me to not lose sight of the X even for a millisecond. And that's vital. Neck extension strength as well as stronger eye muscles lol!
Press
65 86 105 x 3
135 x 2
155 x 3
165 x 3
175 x 3
180 x 3 really solid
Then a big jump to 190 x 3 to tie my old pr lost balance but still made 3
Then 195 x 3 for an all time PRthen down to 180 x 3 and 170 x 3Wow up from the ashes a GREAT press day! Everything felt great and literally didn't miss any reps.
The lockouts on 220 and 215 weren't solid but the groove was and I could grind. Plus I did not lose my balance as I pressed my hips forward at the start.Keeping my eyes on the X was the difference. It seems to be THE key.
Slept ok last night but the allergy meds worked and I didn't sneeze and hack all night so I felt good going in
A bit light but probably over 174 at the start of the workouts
Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 fast!
205 x 1 strong!
Got a good nights sleep last night despite sweating the bed with the last vesitiges( I hope) from the fever. woke up feeling rested and more normal than I have in awhile.
Perfect weather for rucking too, 54 degrees with a cool breeze just how I like it. Chose to do just 9 laps even though Im sure I could have done 10-11 strongly just didn't want to push it
Did 8 squat stretches too and they felt great. As deep and easy a bottom position as ever
45 lb ruck
90 minutes
9 laps
5.5 miles
3.3 mph ave this was surprising
No fever but allergies are still kicking my ass
BW 171.2
BF 14.7 !!
Didn't know if I was going to be able to make this. Came down with what I first thought was allergies, then a cold with a 99.5 fever then I thought maybe covid? Took a test and that was negative so back to the cold. Fever broke in the night so I decided to train a bit
Felt great til the 7th set the it got a bit ugly. Broke a serious sweat and got a bit nauseous and woozy for a sec. Layed down on floor with feet up and all was well after a few minutes.
Did the 8th set and called it. All that nyquil and pseudophed decided to come out of me I guess. Still runny nose but no fever. Will see how ruck goes.. I had planned on doing ten sets of swings even before I went weird but no go
Glad I got anything done
48 kg swings
16 x 5/5 x 2
20 x 4/4
24 x 3/3
28 x 3/3
32 x 3/3
36 x 3/3
40 x 3/3
49 x 5/5 x 10 sets
10 lbs x 8/8 x 3 sets
pullaparts 3 x 30
BW 171.6 !!
BF 13.7 after a bath
W 57.3 spent all day yesterday drinking fluids
Either my allergies kicked in big or I caught a head cold but either way running nose and sniffles. No fever. Slept like shit Wednesday night and that pushed things on. Haven't been sick with anything since covid in 2020.
But the ruck felt great but did only five laps anyway not to push things
45 lbs ruck
5 laps
45 min total
2.5 miles
BW 174.4
BF 13.3
Everything went great today. Not as sore as I was yesterday and warmups went well. Took a bit of time getting my hips forward enough at the start but then it was 'there'. Tried to really load the hips and 'lock in' at the start of the press and spot the X from the start. It went well.
The few times the bar went forward a bit was when I didn't have a great spot on the X. Exaggerating that helped immediately
Still have to work more on completely locking in and feeling it solid before I start to press.
Press
65 85 105 x 3
135 x 2
155 x 3
165 x 3
175 x 3
24 kg swings 5 x 8/9
floor pushups 1 x 54 1 x 45 triceps really cooked!
BW 174.8
BF 13.4
This was decent all things considered. As usual the exact cues I was thinking of didn't work but they were close
The cues were
Lock in
Wedge the bar up
Made a few mistakes and had a few misses
1) elbows too high cause me to dump bar backwards. no good.
2) not spotting the X causes bar to go forward
BUT waiting a bit too long to lock in DOES WORK
And initiating from the hips does work too, just have to spot the X
Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 ( a bit forward)
205 x miss ( elbows too high)
205 x 1 decent
wt pushups
BW x 10
53 x 10 x 3
slow and strict and full parallel position no angle
laterals and rear delts
3 x 10/10 15
BW 173.2
BF 13.0 light!
This was tough. Had predecided to only do 10 laps and was lucky to get them.Slept well, felt good on awakening but everything was heavy and tired.Pack straps digging into shoulders even tho it was adjusted correctly.
Just a hard day after a tough and strong swing workout. didn't help that it was hot and humid with no breeze from the start
Thought it was a trend down BUT check the blog and the last three rucks excluding last weeks (forgot to blog it) was not just ok but fast.Including both Thursdays!
45 lb ruck
1:45 min
10 laps
11,026 steps
5 squat stretches
BW 173.8
BF 13.5
This went very well. Very steady and good power from start to finish. All bodyparts ok and on board. Grip was solid as well
Slept decent and big toe was a non issue.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
44 kg x 5/5 x 16 sets
160 reps
15, 520 lbs
Alternating bodyweight lunges ( prep for walking lunges)
3 x 8/8 felt fine work up to 10/10 x 4 sets then out to the lawn or add sandbag
pullaparts
3 x 30 all vector angle reps
BW 173.8
BF 13.5
Big toe much much better but still played it safe and only did 4 laps
But, they were good laps, much faster than expected.
2 miles in 35 min or so. First lap was 7:30 1/2 mile which is blazing fast for a thursday, plus it was hot as hell.
Very happy I can walk normally again,much less ruck , much less ruck fast.
I'll take it
45lb ruck
4 laps
2 miles
34 min
BW 174.8
BF 13.0
W 58.0
This worked really well. Starting where I left off Monday, with the idea of completely locking in and loading my legs and hips at the start before starting the press. Once I was sure my glutes AND quads were locked then I push the hips forward to start the press then threw my head back
Worked brilliantly. Of course it's light but the get tight as long as it takes BEFORE starting the press is the way to go. No other choice. If I'm not totally tight it's not going to go
I may lose some starting speed but that's my strength; I have to solidify my base more than anything
Press
135 x 3
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
180 x 3
175 x 3
165 x 3
BW 173.6
BF 13.5
PS Big toe is Much better. Abductor Hallucis was over stretched, Released that and adductor hallucis and activated abductor hallucis, anterior tib and release soleus as well
that was seriously painful
What a shit show. For no real reason except I am beat up. The ruck and swings really kicked my ass it seems, and despite sleeping and eating really well I was just sore and flat today. Like I haven't been in a long time
The heat got into me too and the garage was 90deg plus and there wasn't a lot of there there and couldnt get tight enough
Over correcting from last weeks mistake on my elbows caused me to dump 195 at the start and 205 as a down set. SO weird, All over the place BUT still got some weight lifter
Plus I was setting my glutes well but knees got soft. Of course bar goes foward. ack
Oh, and my fucking right toe is jacked up again. Slacking on the calf SMR and tib strength. Ack
Press
65 85 105 x 2
135 x 1
155 x 1
175 x 1
195 x MISS elbow up TOO much
195 x 1 easy
205 x 1 so so
210 x 1 x 2
This went better than it has in months. NO hand damage at all which has been occurring at set 17 and it's been a focus not to tear, rather than pushing for power. Today I didn't have to do that so that's a good thing. Better grip or skin adaptation, I don't know but I'll take it
Slept REALLY well for a change and what a difference that makes. If you could actually bottle it it would be the best selling drug/supplement/product in the world. Amazing on all levels. I need more of it to be sure
One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
40 kg x 5/5 x 20
200 reps
17,600 lbs work
fast pace too. barely up to talk test at start of next set.
Not timed but under 90 sec
Solid bell speed and height
Another solid and fast six lap ruck. Remembering to actually do pose technique has made all the difference. Not sure how I forgot to do it but glad I finally remembered
45 lb ruck
6 laps
54 min
18 min miles
legs and lungs felt solid. hot out but decent breeze
BW 173.6
NF 13.5
This went great. Repeated the sets and weights of last week almost exactly ( one more warmup) but the reps and teshnik were much better. Have to make sure to keep the glutes tight ALL THE DAMN TIME- if I don't that's when the weight shifts to my heels and the bar gets forward. this happened on my 185 lb set but then I figured it out!
Finally NOT at the end of the workout!
Press
65 85 105 x 3
135 x 3
155 x 3
165 x 3
175 x 3
Really got the take off down well
set the hips in front of the bar
roll the elbows up UNTIL THE ANGLE MATCHES THAT OF MY ARCHED TORSO( this is a key visual and kinesthetic)
glutes unrack the weight
throw the head to start the press
24 kg swings
5 x 8/8
floor pushups
2 x 50 surprisingly strong. good triceps pump
BW 174
BF 13.3
This went really well despite being pretty tired from the weekends very heavy training
Techniques all worked well and I could execute moderately well also.
Keys were
1) get hips in front of bar
2) get elbows high
3) unrack with glutes and keep them tight
4) throw head to pull trigger to start press
Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
Really really strong one. Another fast day too. Very cool and overcast which helped a bunch but remembered to lean into the POSE ruck position and that's making it much easier to get to speed and maintain it
Also, barely any squat stretches ( just 2) as I wanted to push the total time a bit
Mental focus was good too.
45 lb ruck
12 laps
2 squat stretches
1:52 min
top speed 3.6 mph
BW 173.8
BF 14.3
This went well and, as always , it takes 100% of my concentration to get it done. Scares me more these days not less even though I've done it for years. Slept really well the night before, as opposed to the almost no sleep I got on Thursday. Nothing helps like a great nights sleep!
Grip, which is always a concern was no problem at all. Height was decent and bell speed as well.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7 sets
Fastest ruck in forever. I've been doing about 3 mph on both short and long days and really haven't felt I could push it more. Not anything specific but they haven't felt easy enough to try to push the pace
Today, on a Thursday no less, I felt a speed flow for the first time in forever. Nothing dramatic but 3.2- 3.4 mph at times.
Definitely leaning into the Pose running gait mechanics helped; which I also haven't done in awhile. We'll see how it goes on Sunday but this was encouraging
Plus it was hot and it didn't bother me much ( breeze always helps)
45 lb ruck
6 laps
48 min
Legs and lungs solid
174.8
13.5
Though that maybe snatches would open up the shoulder and not jack my back. Seems to have gone ok Right shoulder overhead is tight but I r...
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