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

 FINALLY! A GOOD DAY!

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

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

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

BW 174.8

205 x 1,215 x 1 warmup 2022

 

Another good fast start technique workout

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

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

Fast Start example

 One of my best two plate efforts

the week before same technique
https://rifsblog.blogspot.com/2023/07/215-x-1-x-8-pr-laterals-rear-delts.html

Total shit. Didn't work 220 miss and all over the place

 Fuck,

Didn't work at all. No speed off the chest, elbows flared, missed all the lockouts, Definitely not  the answer

195 x X

195 x 1

205 x 1 shitty lockout
210 x 1 same

220 x 3/4

205 x 3/4 x 3

180 x 1 x 2 Just thought " fast start"

190 x 1 fast start not bad

200 x 1 same

Will go heavy again Wednesday with this

laterals

rear delts

174.8

Strong Sunday ruck

 This came out of nowhere. Especially considering rough night sleep. very strong, super fast and no issues

45 lb ruck

9 laps

1:20 min!

4.5 miles

legs felt light loose and strong

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

 Surprisingly strong today! Started out using the same leg  dominant swing style but quickly realized with the 48 it wasn't going to work. Worked fine with 44 but the Beast is a different animal it seems

So back to sitting back more and bell height was super good

 then belt squats were strong too

174.8

Thursday Ruck

 Only got 4 laps, two miles in before it started raining hard. Called it a day

Decent ruck but distracted

45 lbs

4 laps

2 miles

40 miles

175.2

Lock in. Lay back to X. Press

 

185 x 1 x 5, 190 x 1 x 6, swing vo2 20 kg 29 sets of 8 15:15,floor pushups 40 , 35

 Was going to swing first but glenn's back was tweaked so I press first and it went. Main issue was general tightness so it took me forever to get loose enough to do a good layback but the last 4-5 sets of 190 were spot on

Set up was basic: wrapped thumb, elbows up, stand up spot X, lock knees, layback and press to X. if I lay back correctly my  hips shift forward and I'm in a good pressing position.. If I don't get back enough  the bar goes forward

 swing vo2  was tough  as expected but doable. Hard to breath and count sets though. I could have done a few more sets but HR was 155 or so and it was steady. Not sure I'll do this though as I don't think glenn can and it was mainly for him. doing HS breathing makes it much harder but gets the HR up faster and higher and that's the goal

Have to really monitor fatigue on the later sets I can see where it would be easy to get tweaked

205,215,210, 205 x 4, laterals rear delts BW pushups

 This went ok despite not really having a plan, Decided to wrap the thumbs, put the bar in a higher position, focus on locking the knees and pressing to the X

It went ok but missed  a bunch of reps before making them! crazy

But all in all it went well

 195 x 1 solid

205  x miss ( too vertical)

205 x 1 ( layed back more)

215  x miss

215 x make decent lockout too

205 x miss forward

205 x 1 decent

205 x 1  3 last one best. Just like in my best 225 lb presses I get a slight  lean back and hip extension on the good ones. without that "tap swing" I just don't get enough speed to get through the sticking point. But this felt pretty natural

Sunday Ruck

 As with last week legs feel stronger after Saturday's quad dominant swing training. Must be ham/glute sparing

45 lb ruck

9 laps

4.5 miles

1:35 min with dog stops

top speed 3.4 mph

175.2

44 kg one arm swings 25 x 5, 44 kg belt squats 3 x 10, pistols 3x3, pullaparts 3 x 30

 Strong session, New old style: quad dominant speed focus. definitely like this more. More power more speed less tension and just a little bit less bell height. good tradeoff

175.4

Thursday ruck

 Another decently strong one. Cool weather again and that helps..

Calves were tight, the only thing slowing me down

45 lb ruck

6 laps

3 miles

55 min

175.8

155 x 3 x 5, 160 x 3 x 5, 20 kg swings 5 x 8/8, floor pushups 40, 35

 Thought about going back to 5x5 for a hot second then my left shoulder  reminded me why I stopped doing them before. It doesn't seem to like eccentric reps, especially with the bar racked high.  Not a lot of options left other than what I've been trying to do

then 195 x 1 just to see ( it moved fine)

177.2 ! at noon workout time  crazy. lots of macademia nuts and variety  of  fish for protein these days. switched supps to Rhodelia and Fagdotia but I don't think it's  that. Feel lean and thick tho

More press mistakes from today

 1) Gotta engage the rhomboids when setting the low rack position.Lock in

2) Elbows up is crucial

3) 'Straight  up' on the unracking does not mean hips in front, hips are under the bar with chest up

( legs are vertical, torso is perpendicular)

4) Fall back from the bar is first, then press to X

215, 220 ( almost) 215, 205 x 1 x 5 ( 3 good), laterals, rear delts wt pushups

 This went ok; a little better than last week with a similar miss but at 220 instead of 217.5 but a very solid 215 down set

The cues worked ok but on video inspection my elbows weren't up enough at the start, probably because my torso wasn't perpendicular enough, but man that's impossible to feel it seems

Also the 'triple push' didn't work as well as pushing back then pushing up- I just sent the bar forward especially with my elbows too low

But still better than last week

173.8

Sunday Ruck

Nice weather! back to overcast, cool and light  rain. Perfect but a bit sloggy and slow. But even with no creatine yesterday  and waking up SUPER SORE from the speed swings ( neck,traps and shoulders!) the ruck was strong and smooth and while not fast, not slow either. Last two laps were harder but just being lazy

45 lb ruck

9 laps

1:25

3.5 top mph

173.8 

New/Old swing technique 40 kg 25 x 6, 40 kg belt squat 3 x 10, pistols 3x3,pullaparts 3 x 30

 This new/old technique. Much more leg work, and by the end my lower quads were cooked! Ending up more vertical at the lockout position with zero focus on holding the plank while the bell floats,

Much faster reversal and more overspeed eccentric, too. Bell height not bad at all

25 sets in 33-35 min fast pace but with lower heartrates ( less isometric tension

174.4

13.7

Kono Style Press Cues; The Three Point Push

 1) Low bar

2) Chest up, spot the X

3) Elbows up and in

4) Straight up

5) Push away

6) Hips  forward

7) Press to X