48 kg swings 25 x 5, 24 kg goblet x 2 x 4, supported pistol 3 x 4, pullaparts 3 x 30

 Slept great last night and not a moment too soon. I think it was 4 bad nights of sleep. I got a great nap AND a solid 7+ hours.What a difference it makes. I could think again

Still took a bunch of sets to fight the groove. the 48 is just that much difference in leverage needs than the 44 and I have to sit back to counterbalance just that much more

You cant take any reps or part of the rep, for granted. I will eat you

all 20 in sets in less than 30 min without trying, pretty much just us going in I go you go fashion with three guys. getting in shape perhaps. Never thought that this AXE style training would give me that but it seems to be the case

Goblets went well too and depth was solid

Real Heat Ruck

 Even though I got started at 11 instead of 12 noon it was 90 degrees and cloudless with no wind

Also still going on little sleep thanks to Ronin's fear of fans and this incessant heat

BUT it was good. Strong even. No  mental issues and steady pace throughout

45 lbs

6 laps

3 miles

54 minutes!

top speed 3.4 mph

BW 171.4  not sure if this helps but there it is

TONS of sweat but no issues

205 , 210( ugly) 215 x 7/8 217.5 x miss,205 x 1( 3 misses) , 16,20,24,28 32 kg KB press! Floor pushups

 Super hot ( 100+ day and night) day, freaked out dog, no slee, 172 lbs and no fucking groove

This is beyond getting old it is old. and boring

I might just do 205 for a bunch of singles on mondays and 24 kg presses on wednesday. not really sure right now

179 x 1 x 10, db laterals rear delts 3 x 8 20 lbs db curls 3 x 8 15's

 Very very solid workout. Missed the 9th  rep out in front but other than that all reps virtually identical

I DID let my shoulders internally rotate at the top, it worked well just have to be careful not to TRY to do it, just let it happen

what I have to try to do IS push the bar back as much as possible and stay on the X

Elbows UP

Lock in

Push back/ drive hips

It will change at 205 so have to get ready for it

 172.6

14.1

Fast walk

 Tight left calf/politeus after workout for no good reason so I opted to  go ruckless today

SO much easier and fast, More fun too lol

BW walk

9 laps

1:15

9620 steps

timed laps 7:45

Top speed 4.3 MPH

Stride length 37.4 !!

44 kg swings 25 x 5, goblet squats to 24 x 4,pistols 3x 4, pullaparts 3 x 30

 What a difference a week makes! Back to normal, all systems go, including good sleep

Bell height power and speed solid.

25 sets in 35 min. not bad at all

goblet squat

16 x 4 

20 x 4

24 x 4

174.3

Thursday ruck

 Not sure exactly how many  laps I did as I  had to stop and call police about a transient breaking into a car. Probably about 4.5 laps total but I was on my feet for the full hour

45 lb ruck

6037 steps

60 min

HOT outside no wind 

205 x 1 215 x 3/4 x 2, 205 x 1 x 5, 200 x 1 x 3, 20 kg swings 5 x 8/8 db curls pullaparts

 This went very well. Learned a lot all the misses were at the top, in the groove. With this less dynamic start I will need to get stronger but it seems to stay  in the groove better

I have to re drive the hip earlier as well over 205. Not as important below it but crucial at these top end

But it feels very natural and replicatable 

And nothing hurt. yet

174.0

Light press Monday 179 x 1 x 10, laterals rear delts db curls

 As I suspected the biceps tendon issue was hiding in my radiobrachialis. Tried flossing it but the wave too did the trick

So what could have been another disastrous workout turned out to be excellent!

The technique held with this light weight with very simple cues

Elbows up

Lock in

Press back

Not sure how strong I am at this point but this has got to be the best technique I can do with my structural limitations

20 lb laterals and  rear delts

15 lb curls

172.9 !!

13.3?

Hard ruck

 really still feeling "off" headache was not too bad but body all out of kilter. went slowly but it was hot and hard, Finished ok but not strong at all

45 lb ruck

9 laps

1:30 

3 mph 

3 mph top speed

got it done and didnt die

174.4

Another freaking shit show workout this time swings

 Fucking crazy. Woke up after a good nights sleep with a tight  right levator scap that didnt really let go

Warmups were weird and my bodymaintenace warmup was tight too. Every thing felt off. Rash is much better but it's been a weird two weeks for sure

32 kg warmup was ok but on the 36 the transfer from left to right didn't grab right and I felt my right biceps tendon was not in the slot!

went up to 40kg  but it wasn't right on the right  arm so I went down to 32 kg on the right and did the 40 on the left

Weird but it was fine and right shoulder felt basically normal after 8 sets or so but I was not going up

today was supposed to be 44 kg too!

Don't be greedy!

Swings finished well but when I went to lunges with the 16 kg on the second set right  leg leading my right  hammy pulled a bit!! WHAT THE FUCK!? 

really? stopped right there but didn't see where that came from

pullapart 3 x 30

then rest

40 kg left arm swings 12 sets of 5

32 kg right  arm swings 12 sets of 5

we'll see if its a ruck or a walk tomorrow.

Feels almost normal already

sleepy ruck

 Man that was hard. Got a delayed reaction rash from the antibiotics and took a benadryl to try to stave it off. I knew I would get a little sleepy but wow, that was brutal!

made all six laps but I was dead on my feet. surprised the laps times were not slow but I need to stop and rest a lot. won't do that again

45 lb ruck

6 laps

3 miles

57 min

Back from the Dead 179 x 1 x 12 New/Old technique, wt pushups, 20 kg swings, laterals rear delts curls

 This couldn't have gone better. Every rep was damn near the same. The  only ones that got in front was when I didn't maintain upward pressure on the bar after the unracking and before pressing

Then it 'dropped and popped' and went forward. If I maintained up pressure and just thought "push it back" ( with  just arms) there was a subtle drop and rebound but it didn't go forward

CUES

1) elbows up on take off

2) pushup on bar and maintain up pressure

3) lock knees

4) push bar back to X

5) drive hips forward at sticking point

Short version

ELBOWS UP

PUSHUP

LOCK KNEES

PUSHBACK

I will repeat this same workout monday and do max effort next wednesday trying to shift over to wednesday heavy again

Great sleep last night always  helps. I felt like something "lifted" off me yesterday. Feel normal again 

12:30

176.6!
11.0 (  bath)
59.7 !

Start over again

 Back to this technique Wednesday. Monday was a disaster. Only plus was I did not get hurt

https://rifsblog.blogspot.com/search?q=225+x+1+%28+14th%29

https://rifsblog.blogspot.com/2023/03/225-two-plates-x-1-205-x-1-x-5-66th.html

Sunday Ruck

 This went ok as well just a little tired getting started

Added in some supported squat stretches on laps 4,5,6, but then felt a little right  arch strain so I left it at that

45 lb ruck

9 laps

4 squat stretches

1:25

top speed 3.4 mph

174.6

40 kg swings 25 x 6, 16 kb lunges 4 x 8/8 . pistols 3 x 4 ( L) pullaparts 3 x 30

 This went way better than expected. Right  hand was no problem at all during the training or after at all. Almost 100% better now thank g-d.

Strength, power, speed and between set recovery were excellent

174.4

Thursday Ruck

 Just five laps. Pressed for time for Tracy but I was beat too for some reason. Legs heavy and slow. average around 3 mph and it was 80 degrees but it got done

45 lb ruck

5 laps

2.5 miles

55 min

185-205-185 technique work, 1 db lunge 4 x8/8, db curls

 Another night of horrible sleep. Glenn had a household emergency and wasnt there so I was solo,

Went back to the same technique as last monday but with a heel but it didn't feel good: way too vertical and lockouts were slow even at 185 so went back to layback til I see the X and it worked good

Pretty sore and beat up too, strained the middle finger knuckle somehow ( overstretching on the hang?  but it was tender, right hip still tender as I went into the hip fowarard position and woke up  with right  levator scap locked up!

Perfect! but it was decent nonetheless

 single db lunge  seemed to work as advertised. held the db on the same side as front leg and felt it in inner thigh. this might  help my righthip as I haven't been doing any unilateral work for it

we'll see

175.2

got to get some real sleep

Shoe change experiment:FAIL 205 x 1 220 x miss x 3, 205 x miss x 3, laterals rear delts wt pushups 3 x 8

 Well this didn't work. Everything was out in front. I was driving my head back well but couldn't seem to get much of an upper back arch/layback

Must have been the shoes. When I switched them at the very end for 180 it was too late. I miss that too,lol

135
155
175 
195
205 x  MISS!
205 x 1
220 x miss x 3
205 x miss x 3
180 x 1 x  miss

174.6

Sunday Ruck

 Decent one. A bit stiff and tired but legs were strong and pace good too, after 4 laps or so to warmup

A bit cooler this morning too, always good

45 lb ruck

9 laps

10,000 steps

1:25 min

top speed 3.4

174.4