This went well. I could immediately feel the difference in how much my legs were working especially the
later sets. I originally thought I'd ramp the sets up but now I'm thinking increasing reps per set from 5/5 to 8/8 over four weeks
My best condition for sure was 10 sets of 10/10 but not ready to even contemplate that now
Eights are hard but not horrible
Need to go back to focusing on leg involvement rather than bell height
170.8
12.2
this went damn near perfect, Knees stayed locked and then was able to KEEP them locked during sticking point! Important also to hold the weight after unracking on the body NOT in the arms
This went great. The 10 lb jump warmups from 135 to 195 really force me to focus on form and spee and NOT changing anything once I cross over to 205 +
Lost sight of the X ( HAVE to set up more forward than I think ) but fixed it on second 210 attempt
Didn't lock it but the groove was great
Three down sets with 200 were strong
These were hard but went ok. Decent height, decent power, cardio was fine
But it's too close to maximum effort.At first I thought I needed to do these weekly in some fashion as they don't seem to be getting easier just hitting it once a month
Then, I realized I really need to go lighter and focus more on power and less on max strength with this move
So I decided to use the 40kg each week and ladder the volume instead of the weight each week
Something like this
week one 40 kg 10 x 5/5
week two 40 x 12 x 5/5
week three 40 x 14 x 5/5
week three 40 x 16 x 5/5
lets see how that goes
the 40 has always been my 'perfect' heavy bell
lets see if that's still true
170.0
12.2 (bath)
Really really solid day. All techniques worked great
Bar high on rack
Lock knees
Press to the X
Keep knees locked at sticking point
ALL SYSTEMS GO
THE BEST PRESS DAY IN FOREVER!
Despite a ton of misses I just felt great under the bar! Confident, aggressive, wanting to push instead of scared to push
Have NO idea why but it felt great!
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1 ( all these felt perfect)
195 x 1 a bit rushed, out in front took it over
205 x 1 BEST IN FOREVER
210 x miss just not enough bar speed but groove was solid
210 x miss dropped head , lost X BUT I wanted another attempt and was close
210 x miss just tired now
197.5 x 1 wobbly though
197.5 x 1 strong but not locked out
180 x 1
Took off the wrist wraps for the first time ever as it seems it was tweaking my left wrist. when they areer gone so was the tweak
This went well. First time doing 25 sets again in months. The new technique worked great and didn't seem to sacrifice too much bell height but it definitely is faster and easier on the shoulders
Legs however are getting worked harder which was the plan too
Slight balance adjustments needed but not a biggie
170.4
These went great. so much better than monday lol
Cues:
Lock knees pause
Press to X
This was strong from the first step. One of the strongest, fastest and most effortless rucks EVER
It just fell in my lap too, as usual
6 laps
3.47 miles
55:47
15:18 ave pace ( 3.93 mph)
two miles in 30.44
three miles in 45:45
Splits
15:29
15:15
15:01
15:22
170.00 bw
Got some weird news during the workout which completely destroyed my concentration
Lucky to get my one set with 205 in, missed it twice after than than missed 197.5 completely as well
Did pushdowns and rev curls and called it a day
Need to add either
1) pushups
2) floor press
3) kb press
SOMETHING that gives me some more chest work and eccentric loading. pecs getting too small
This started off slow and finished fast. legs a bit toasty from the new/old leg dominant swing technique
35 lbs
9 laps
1:21:39
5.27 miles
15:28 ave pace ( this equals 3.9 mph!)
splits
1) 16:02
2) 15:37
3) 15:34
4) 15:10
5) 14:54
170.6
This went great.After re watching my techniques from my five min swing test days and speed swing workouts I decided to give it a try again. The focus being a leg drive vs a hip drive
Was worried I wouldnt get enough bell height but it was more than decent
Just tried to bend my knees then lock them on the way up: NOT lean back and try to hold the standing plank, just hit the lock then re bend
End result is a much faster tempo which is how I could fit ten reps into 15 sec with the 48 kg! I also don't get as much front delt tension at the top trying to max out bell either
All good, I like it
These went great. make the correction to unrack with chest up so when I hit the sticking point hips went forward and I didn't drive myself back
Strong day! Strongest I've felt in the press in forever! Missed a few losing balance backward but they still all felt light and I was confident
I even cued myself to be aggressive! something I haven't felt in forever either
Same cues;
LOCK KNEES
GET YOUR HEAD OUT OF THE WAY
I would add now, THEN DRIVE YOUR HIPS
Because my rack position is so high on my neck the bar is pretty much exactly over my heels from the start
If I drive my head back and don't push my hips under the bar it takes the weight behind my COM and I lose balance
135 x 1 x 2
155 x 1
165 x1
175 x 1
185 x 1 x 2
195 x 1
205 x 1
205 x miss backwards
205 x 1 ( just ugly)
197.5 x 1 x 2 really really solid!
Legs were a bit tired this am from the 200 swings yesterday. as expected. But the ruck pace was steady but not crisp
9 laps
5.24 milles
15:46 ave pace
1) 16.15
2) 15.49
3) 15.52
4) 15:35
5) 15:20
6) 15:08
BW 170.4
This went GREAT. After mondays soft knees I focused on "locking the knee" then getting head out ofof the way
Way out. Worked great
Lock the knee then head out of the way
Notice something bit though on the holds a subtle but distinct right to left rotation! that can explain a lot of issues on the left side
Not really even sure if or how to fix it but glad I noticed it
Weird one. Slept well, BW ok groove and warmups felt solid but missed 205 3 times after making it just once!
In retrospect it turns out I was leaving through the knees and not really driving my head back at the start enough. Leaking knees always pushes the bar forward
Not enough sleep last night and a little tweaky on LEFT rib side from using my thumbs doing bodywork on a client. haven't done that in years and wont again. Made today really hard but I got through it. took time to warmup but then it was ok. just not quite as high. Cardio was good tho
Bodyweight light too doesn't help
170.8
Right side sternal ribs started aching last night for no damn good reason. well I know why, the new " get your head out of the way technique really utilizes the T spine and waiting at the start squares me up, which I don't think my ribs are used to
messed up sleep of course but the warmups I didn't feel it so I went on tentatively.
Missed two reps : one with 175 and one with 185 by not keeping my head back.otherwise all felt good
Though that maybe snatches would open up the shoulder and not jack my back. Seems to have gone ok Right shoulder overhead is tight but I r...
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