Thursday ruck

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

45 lbs

5 laps

50 min

ave 18 min miles

173.4

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

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

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

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

20 kg transfers 5 x 16

floorpushups 2  x 29

173.4

14.1

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

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

Five singles unbroken

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

then three even better sets with 205

I believe this is an all time pr

laterals and rear delts and wt pushups the same

174.4

13.9 at 4 am

12 noon

175.0

10.9

60.2 ( bath) 

Great ruck!

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

Fast, loose and strong from the first lap 

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

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

Turns out, the whole time

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

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

45 lb ruck

9 laps

4.5 miles

9075 steps

1:20 min

17.6 min miles

3.6 mph ave

173.4

13.4

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

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

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

32 kg swings 20 x 5 

about one min rest / sets. just by accident

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

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

172.8

12.5 ( bath)

Thursday Ruck

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

Most importantly, the knee is back to normal

45 lb ruck

5 laps 

2.5 miles

7025 steps

50 min

173.4

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

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

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

 So

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

transfers 5 x 16  20 kg  really liking these 

pushups 3 x 28

173.4

13.7

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

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

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

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

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

laterals rear delts 3 x 8/8 20s

wt pushups

174.4

Sunday walk

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

8075 steps

1:20 min

last mile in 15:00

48 kg swings 20 x 5, TKEs, pullaparts

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

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

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

TKE's 3 x 15

Pullaparts 3 x 30

172.2 !

New Approach. Completely new approach

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

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

Put the bar up against the uprights

Wore a lower heeled shoe ( Adidas Power lift)

Took a slightly wider stance

And MAN DID IT WORK

I've never felt so locked in!

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

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

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

 this was a great session

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

pushups

3 x 27 strong

173.8

14.5

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

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

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

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

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

then GO

195 x 1

205 x 1

215 x 1

220 x miss ( no lockout)

215 x X

215 x  X

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

205 x 1 x 3 got it back

laterals and rear delts 20's  x8s

wt pushups  53 x 3 x 8

174.8

14.5

Fast Ruck!

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

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

45 lb ruck

9 laps

1:17 min! 

17.7 min miles 

3.5 mph average!

10,315 steps

just strong fast and easy, Nice

173.6

14.5

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

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

44 kg belt squats 3 x 10

pullaparts 3 x 30

174.4

13.5

Thursday strong ruck

 Really good one again. Fast and strong start to finish

Nice and cool out finally for a thursday

45 lb

6 laps

3 miles

18 min  mile ave

55 min

174.0

14.5

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

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

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

Main things:
Lock in at the start

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

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

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

transfers and pushups 27, 27 25

bw 174.00

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

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

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

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

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

195 and 205 on the warmups just flew

20 lb laterals and rear delts

BW paralettes pushups 4 x 12 slow

173.4

Fast strong ruck

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

But a very strong fast ruck today

49 degrees and overcast. Perfect

legs and lungs opened up immediately and energy was good

Just one dog stop for a few minutes with the huskies

45 lbs

9 laps

1:20 

10,250 steps

3.4 -3.6 ave speed

173.6

14.3

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

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

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

squats feeling more solid each week

pullaparts even these felt better

173.8

13.7

Thursday ruck

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

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

45 lbs

5 laps

2.5 miles

50 min

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

It got done