32 kg swings 20 x 10, kb front squat 16kg x 3/3 20 kg x 3/3 x 3, pistols 3 x 4, pullaparts

 Finally slept well last night after two shit nights and a root canal on thursday. I was concerned this would be super hard but it was decent. Not easy ( I missed thursdays ruck) but strong til the end

VMO on left was fine for the squats and they warmed up well

 

16 kg x 3/3
20 kg  x 3/3 x 3

pistols were fine on the VMO

174.6
13.6 ( bath)

195 x 1 x 10, 20 kg swings 5 x 8/8, kb front squat 16 kg 3 x 5/5, db curls 12-20 lbs x 8

 Well that  was hard. Super tight and stiff from Monday. Luckily it was only 90 so I warmed up fast lol..
actually heat wasn't that hard but trying to get enough arch was for the first 3 sets or so. then it was ok

every rep was very similar and it bodes well for the technique and consistency

Still solo and that has it's pluses and minuses. definitely  allowed me to completely focus on myself but takes more total energy

one arm kb front squat 16 kg  5/3

surprisingly I could still feel the left VMO a bit on the first few reps although it loosened up quickly. I think this will be my next leg move on Saturdays. Legs are definitely down in size but that's no surprise
I also think more lunges too, alternating with pistols

174.4

215 x 1 x 5 ( PR) 205 x 1 x 5, laterals, rear delts, BW bar pushups 3 x 10 We

 Well that is a miracle. Totally had my head up my ass today. NO desire to train at all. Shocking actually,  But I got to it anyway but then I MISSED 195 AND 205 lol! FUCK

Out in front. I knew I didn't spot the X enough  so I took the jump anyway to 215 and made it!
Them made set 2, 3 but missed 4 backwards on balance. Took over and made 5 solid singles! All time PR

I've made 4 sets before but never 5!

 THE CUES

CHEST UP

HIPS IN FRONT OF BAR

HEAD TO THE X

Also  made sure to take 2 min minimum between sets, this helped but the technique was correct!

This is two weeks in a row finally. Then down to 205 and made five unbroken!

VERY HAPPY AND VERY PROUD OF MYSELF~

Next weeks multiples with  220

173.8 this AM

Sunday Ruck

 Felt really beat  up but the ruck was strong. Kept checking my watch to make sure it wasn't 'off' lol

Did the first 3 laps in 24 min and the 6 laps in 54!

all 9 in 1:23 very happy with it all

Left VMO was totally normal thank G-d

45 lb ruck

9 laps

4.5 miles

1:24 

48 kg swings 20 x 5, 60 kg belt squat ( VMO tweak!) pullaparts

 This was a weird one.Glenn was out but that wasn't an issue. Slept well but my mind wasnt right. All this bullshit was israel and biden and trump getting convicted messed with me and it was hard to focus

But I did but still everything felt 'off'. Had a hard time getting in my legs.Swing height and power wasn't bad at all but I didn't feel right

Got through the swings and went right to the 60 as per the plan, first set was ok but felt the left vmo working too hard. Stopped at 8 reps instead of the planned on 10. Second set I stopped at four and it definitely was twinged a bit. 
FUCK

So stupid. should have warmed up with lighter bell.

But, as I write this at 7 pm it feels much better. thumped it, kinesiotape, kwon long ointment  and let it alone

Hope it's good for  the ruck tomorrow. I think it will be

Thursday Ruck

 Hot one but good one. Bad night sleep but no problem at all and the heat was no issue either. All good signs

Might be in decent shape to start out the heat season

45 lbs

6 laps

3 miles

56 min

loving the cold shower immediately after!

174.4

185 x 1 x 5, 190 x 1 x 4, 195 x 1 x 4, 20 kg swings 5 x 8/8, db curls 3 x 8, pushups 40

 This went very well and  learned a few very important things

1) push hips as far forward as possible after set up. If not far enough I end up to vertical

2) Don't just look for the X SPOT IT AND STAY FIXATED ON IT! When I just 'saw' but lost fixation my chin dropped and the bar went forward a bit

On the sets I did this the bar FLEW

175.0

205 x 1 x 10! great day! laterals, rear delts, wt bar pushups

 What a great workout!  The technique worked great at 205 and the small changes I made also made things better. To be honest I had very little faith this would actually work but it worked spectacularly and gave me so much hope ( been running low on that )

The two new cues that really seemed to help were :

1) Think "right" arm when I unrack ( so I dont have the right side drop)

2) Squeeze glutes to push hips forward ( NOT just move hips forward)

3) REDRIVE the hips at sticking point ( I wasn't sure I would remember during the grind but I did)

CUES

Push Right
Squeeze glutes hips forward
Drive head to X
Re Drive hips

this one above was wrong. I leaned back BEFORE driving the head and bar got forward.DON'T DO THIS

174.6

Sunday Ruck

 Slept well but legs were tired and heavy from the start from Saturdays  training so overall time was a bit slow but everything was stead

Second half definitely sped up with top speed of 4.1 mph and good stride length

45 lb ruck

9 laps

1:30 min

4.5 miles

174.4

44 kg swings 25 x 5, 48 kg belt squats 3 x 10, pistols 3 x 5, pullaparts 3 x 30

 Terrible nights sleep for no good reason but swings were as strong as ever. Right arm is now, finally equal in height to left. Cardio good too, same I go, you go speed but it wasn't easy though as last week

Decided to bump the belt squat weight up as I want to go up to 60 kg for the top weight
so it will be 40 kg on 32 kg swings, 44 for 40 kg swings, 48 for 44 swings and 60 kg for 48

BW 174.4

Fast hot ruck

 This was a big surprise. Super fast and loose legs right from the start. SO nice. and while it was hot (high 70s) it wasn't too bad and there was some breeze

Kept expecting my legs to get tired but they didnt'. how nice for a change,especially on a thursday

45 lb ruck

6 laps

3 miles

53 minutes~!!

4.1 mph top speed

35.8 top stride length

174.4

Hybrid Technique 195 x 1 x 9, 200 x 1 x 2, 20 kg swings 5 x 8/8, floor pushups 35, 25, curls

 This worked great. Took a few reps to get the timing down past very basic but not too long to discover some power and strength in the start position

It's the hip position setup  as the load the bow but the upper body angle of drop and pop,combined with the 'throw the head' to intiate technique lol. all rolled into one

My initial head position was too low( intersection of wall and ceiling) which made my head have to travel too far as I looked back for the X, so I raised it 20deg or so and it worked much better

False grip,WAAAY more lat involvement AND more pecs

I did not RE DRIVE my hips after I initiated the launch and those are the reps that stalled a bit.

But I'm very comfortable in the setup (can hold it without feeling I'm losing  balance) and the heave/launch  start feels natural too.

Next week multiple sets with 205 and see

174.2

Shit press day

 Man I could do NOTHING right  today. Played with  few ideas early but abandoned them quickly ( false grip load the bow ) etc but by 195 went back to "stiffen then drop and pop"

What's happened over time is my strength  and groove has changed to a more upright, shoulder press version of what I was doing before BUT my shoulders still aren't normal and it won't work for the lockout.

Not enough hip drive just arm and shoulder. that's why I can't lockout; it's ok up to the sticking point but I'm too upright to get under it

Up and down again, playing with techniques. No bueno

Missed 215 at 3/4 two times

this was after all kinds of testing

then laterals, rear delts, curls

I was abnormally sore going in in the shoulders and legs . Not tired but sore

Sat and Sun must have taken out of me more than I thought

174.8

13.4

Sunday Ruck Fast!

  Surprisingly strong and fast. 4.5 miles in 1:23 min or so. Hit a top speed of 4.9 MPH and the last half mile in 7:55! Not blazing but way better than of late.

Everything was solid nice cool crisp morning too, always helps

45 lbs

9 laps

1:23

4.5 miles

10,071 

174.8

13.4  ( no bath!)

40 kg Swings 25 x 6, 40 kg belt squat 3 x 10 pistols 3 x 5, pullaparts

 SUPER strong today. Slept really well and was a strong under the bell as I can imagine

Best height on swings as well
All systems go

40 kg x 25 x 6 in 35 min 

174

13.4 B

Thursday ruck

 Running on low sleep. Super hot, dead air and just getting my steps in 

45 lbs

6 laps

65 min

not too slow a pace but lots of rest pauses

215 x X x 3 205 x 1 x 5, 20 kg swings 5 x 8/8, laterals db curls

 despite the misses at 215 from sheer fatigue ( monday) the groove and form was more than decent. Really created leg stiffness just as I drop and pop really works, just have to get stronger in it

Elbows were flaring from the fatigue and man I was I could take a medium grip in this. I really think it would help keep my elbows from spinning out!

195 x 1
205 x miss ( balance)
215 x 3/4 x 3 ( pure fatigue)

205 x 1 x 5

they all pretty much looked like this

Cues were

Elbows up
Spot the X
Stiffen the legs into drop and pop

it felt very  natural after the first few sets and I felt I could be aggressive even in 'going for it'

174.8

190 x 1 x 9 205 x 1, laterals rear delts

What a cluster fuck . Started right away too. Completely lost as to how to start. was trying to hold the bar as my shoulders layed back then pushed the  hips forward. Nothing

Crzy nothing. then went down then up then down then up again . Ended up ok with a tight legged drop n pop but MAN!

135 x 1
155 x 1
175 x X
175 x 1
195 x X
195 x 1
205 x 1 ( barely)
215 x X x 2
180 x 1
200 x 1 
205 x 1

then set up with elbows up, spotting the X lock the knee then drop and pop

the drop and pop seemed to work much better with locked knees

ELBOWS UP

X

'ROOT'

DROP AND POP

190 x 1 x 9 sets
205 x 1

 

 all things considered the 205 was good. I was just fatigued from 23 sets or so!

Wednesday I stress  test this

175.0

Sunday Ruck

 THREE NIGHTS SHIT SLEEP IN A ROW!

FUCK

I was hard getting out the door but surprisingly the ruck wasn't bad at all. Don't know how that happened but I'll take it

45 lb ruck

9 laps

4.5 miles

10,380 steps

1:30 min. Not fast but not bad

top speed 3.6 mph

stride length top 30.6

174.6

32 kg swings 20 x 10, 32 kg belt squats 3 x 8, pistols 3 x 5, pullaparts 3 x 30

 Hard one . Two nights poor sleep. Stress, etc . It got done but HR was more elevated than normal because of all that

32 kg swings

20 x 10 in 23 min or so. basically ten reps on the minute by accident. we just went fast HR around 140

hammies were talking to me early for some reason. Must have been sitting back more than quad loading

belt squats ; only did 8s as legs and lungs were toasty

pistols 5s are getting easy now and depth is getting better too

pullaparts as usua

174.4