Thursday heat ruck

 Wow, that was a surprise. SO strong and fast and a legit 80 degrees with no breeze or clouds!

couldn't believe how good I felt but I'll take it

45 lbs

6 laps

3 miles

53 min

last lap 8:07

174.2

Kono press

 

Kono Press 205 x 1 x 11 sets PR, kb press 20 x 3,24 x 3 28 x 2, 20 kg swings 4 x 8/8

 Decidded to try the kono start position again, even change my head position (  didn't last) to looking up and in thinking I could get away from the spot the x but it didn't take) But the idea of 'falling away from the bar' did seem to work a bit

Ended with with no drop and pop OR lowering the bar from the higher unrack position

It seems I have to "hold" the bar as I fall back but NOT push up on it til after or it will go forward

did 175, 195 x 1 x 2 then 

205 x 1 x 11

 swings 20 x 8/8 x 4

kg press 28 was heavy! and left arm spun out even with my attempt at a single bell version of my bar press

174.8

Sunday ruck

 Despite feeling a bit hungover this was very strong and decently fast. Best in weeks!

45 lb 

9 laps

1:30 ( must have taken more rest breaks than I thought)

4.5 miles

174.8

15.9 !
56%

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

 Strange one. Fast pace and decently strong but mentally disconnected. have to REALLY remember, especially on these heavy days, to make sure to lat engage before I hike pass. Second time I forgot this early on and can feel it in my left biceps. Don't forget again!

The 48 is NOT the 44 and the technique is different enough that I have to go slowly into the first few sets ( sit back more at start AND at top. My grip getting challenged on left is a cue I'm not paying attention

Also, NO MORE SKIPPING the 44. Take the weight!

Pistols went very well. Depth is better and reps are up. SO strange tho I thought my knee WAS locked.have to fix that

174.8

195 x 1 x 8, 225 x miss x 2, 205 x 1, 20 kg swings 5 x 8/8, floor pushups 45, 40

 This went great and I damn near made 225 on a second attempt at the end. This is going to work

Wasted a few warmup sets with false grip till I realized I have to wrap the thumb to push  the bar back over my head enough

And also realized the HIGHER I rack the back on my collarbone the higher off the pins it starts and this important

 FIRST TIME EVER  taking a 195 -225 lb jump and it felt fine, literally the same as 195 I just needed more power at the start

BW 176 at noon

195 x 1 x 3, 205 x 1, 220 x 3/4, 215 x 1, 205 x 1 x 5, wt pushups sides and rears

 I think I might need to make wednesday the heavy day. I felt "Ok" today but kind of flat. Again. In fact, I can't remember when I didn't feel flat on a monday. it makes perfect sense given the loads on Sat and Sun but what to do

I think do 195 x 1 x 10 on Monday and  go for max effort on Wed AFTER enough 195 reps to FEEL like I am ready. And then just jump right to two plates.

Who knows? Worth a try
I also think I was NOT pushing the bar back enough but too much straight up. Looking at the 215 I push the bar back. SO MUCH TO FREAKIN' REMEMBER! But I think this is key : Hold the Pause longer and Push back!

PUSHUP
PAUSE
PUSHBACK

Took 225 for a second attempt but it wasn't close.

175.4 at 4 am

Sunday ruck

 Another steady but slow one. Not bad at all but no records set. legs still heavy

45lbs

9 laps

4.5 miles

1:30 min

lots of little shake out breaks and dog greetings lol

44 kg swings 25 x 5, 44 kg belt squats 3 x 10, pistols 3 x 4, pullaparts 3 x 30

 This was strong but not well focused as was up a lot last night with the dogs ( luna stayed over and no one really settled )

But things were strong just not as coordinated as I would have like

but 25 sets in 30 min strong

Pistols are FINALLY  getting back to feeling good

174.6

14.1 with bath

57.1 dehydrated

Thursday Ruck

 Decent one.  Legs feeling heavy and tired but lungs and head good

45 lbs

6 laps

3 miles

60 min

175.2

195 x 1 x 9 205 x 1 225 x CLOSE! 205 x 1 20kg swings 5 x 8/8, floor pushups 40, 30

 What a great day! Moved my grip and my stance back in. Concentrated on pushing UP on the bar un takeoff and then decided, during warmups, to pause before the fast start and it worked SO WELL. Gave me just enough time to really lock in

Didn't worry about elbows up, just pushing up strongly into the bar and holding pressure throughout. the only reps that stalled a bit is when I lost arm tension as I pressed.

Also  tried to press bar back as I started. That worked,

These were the fastest reps, by far, that I have done in ages.Maybe EVER!!

The first eight sets were SO fast I took 205 and it went great. Then hey, why not, I put two plates on the bar and gave it a great ride.Seriously thought I was going to finish it but I lost a little speed and my hips slid too far forward.

But for a second heavy day? I'll take it

Mondays plan is three sets at 195 then go to 205 then straight to 225!

176.4 at 12:30 lol!

215 x 1, 225 miss x 2, 205 x 1 x 5 , side and rear delts , floor pushups ( deep, paused) 3 x 9

 Didnt sleep well last night and that didn't help. 205 and 215 were strong ( but not fast) and sure enough I didn't have enough speed for the first try at 225 and the second attempt wasn't close. Nor 215 after that. But 205  for the down sets were decent

Slightly wider stance didn't  seem to help much although I don't think it hurt ? Elbows up is key as it tigher legs

I seem to get caught not laying back enough at the sticking point and lose my balance. But, over all all is good, a strong 215 is more than decent

174.4

Sunday Ruck

 Surprisingly strong today as well. Cardio is definitely better

Decently fast til the last 20 min when the dogs came out lol

45 lbs

9 laps

4.5 miles

10,038 steps

1:25 min

top speed 3.5 mph

40 kg swings 25 x 6, 40 kg belt squat 3 x 10, pistols 3 x 4 pullaparts 3 x 30

 Very strong day. Two weeks with no alcohol and can definitely feel a difference. Very surprising to say the least but I'll take it. Not really hard at all, just got in the habit

Swings were strong and good height; back to the older technique ( more hip dominant) more by accident by anything. It keeps my COM back more and seems safer on the lower back

174.4

13.0 ( bath)

Thursday hot ruck

 Windless, cloudless 78 degree ruck.. No problem, shockingly

Not fast as legs were tired from Wed but solid overall

45 lbs

6 laps

3 miles

55 min

174.6

195 x 1 x 11 , 20 kg swings 5 x 8/8, floor pushups 35, 25

  Not great sleep and a bit sore ( no aspirin for last three days) so all in all it was a strong day . Just definitely not 'fresh' 

Biggest takeaway: more focus on 'elbows up' right before unracking. If elbows are not up bar tends to go foward and I have to lay back more- more chance to get loose.

SO elbows up more. and widen stance JUST a little bit, as I have my grip
Also, lock legs hard  after the stand up too and get tighter, faster after the 'fast start' 

1) A little wider grip

2) A little wider stance

3) Elbows up!

4)  Lock!

5) Tight bounce to X

 

174.4

225 x SO CLOSE, 220 x 1 ( 34th) 205 x 1 x 5, laterals rear delts wt pushups

 This was GREAT! So close on the two plate and wanted to take it again. But I took 220 instead and came  up with one of my all time bests with 100kg!

But the most important thing is is that the technique is right AND I could do it. Just lost a little tightness with 225 or it would have gone! Next time and now I have some confidence in the technique; FAST START! Press to the X!

I also think the one finger wider grip is helping too. shoulders are ok with it so far

I also figured our after the 220 that I need to really keep the elbows up and in after I unrack the bar. that REALLY HELPED on ALL the 205 sets

 BW 174.4

Sunday ruck

 Strong and fast one! Legs were tired from all the fast volume on Sat but still overall speed not bad

45 lb ruck

9 laps

1:20 

4.5 miles

32 kg swings 20 x 5,( 28 min )32 kg belt squats 3x10 pistols 2 x 4, pullaparts 3 x 30

 This was hard. Strong but tough. HR between 130 and 150 the entire time. Every rep hardstyle with just about  a minute between sets for all three of us..  Happy I only have to do this once a month. Don't know what 'zone' it's in but it's hardzone to me lol

HR still up on squats  lol

174.4

13.1 

Heat ruck thursday

 Nice start to the heat season

80 degrees

no clouds

no breeze

45 lbs

6 laps

55 min

not that bad, in better heat shape than I thought I would be at this point