Overall tho very good and I actually got some squat stretches back in the mix after a 5 lap warmup
Nice and cool which always helps
Calf and knee felt fine but popliteus and plantaris tightened up afterward ( from sitting too much ) and slept with supernova again.
This is getting very irritating
45 lb ruck
12 laps
1:50 min ( decent time)
5 squat stretches and lots of breaks
13,533 steps
zero aymmetries in stride
BW 176.
BF 15.1 ( dehydrated)
These went well, all things considered. Should have done 12 sets but decided to play it safe and just do the ten. Just a weird week but the sets were strong and body was solid
44 kg One arm swings
This was really good. really fast. really easy. really strong
I just wish I really knew exactly how far each lap around the park was. Phone says .5 mile, the city says .6 and it makes a difference
Because I walked 6 laps in just about 44 minutes and if it's .5 mile per laps that's 3 miles at 14.66 MPH which is cruising! and if it's 3.6 miles that's 12.2 MPH and that doesn't seem possible. But either way it's over 4 MPH which is huge.
Everything felt so effortless and light, it was just fun.Like the old days when I could run like the wind and feel like I could run forever
SO much better than rucked thursdays, that just didn't work. Not like Sundays but this is good
Vertigo is 99% gone and calf/knee is 99% fine
6 laps
44 min
easy peasy
3-3.6 miles
BW 176.8
BF 13.7
This went great. Except for the fact that I haven't been squeezing my glutes in the press for the last 6 weeks or so and they're weaker notwithstanding.
The sets were I kept tight rocketed up and my elbow stayed in. The sets they let loose as I press the elbows flared and the bar stuttered. The connection was clear as day.
Wore Adidas lifters and they felt stable and good. Definitely different but that's ok. If I don't keep the glutes locked as I drive it ends up with a loose back arch not a stable one and I think that's what's been giving me problems of late.
Knee lock is key for sure but not at the expense of hip lock, and drive
Press
175 for 1 x 3 set
first set loose second set good as well as third
185 for 1st set was loose, second was better, third loose so I did this fourth one: goodthree sets at 195 decent this last set was the bestRight intercostal a little tight from being used in a way it's never done in the press. More overhead ROM but that is my tight, scoliosis side and it was feeling it a little. Definitely have to make haste slowly here with this new grip, ( no matter how small a change it looks; it's fucked me up before)Next monday just sets and reps with 205. have to break this in slow or else.
24 kg swings
5 x 8/8 all good
green and red band tri ext
3 sets of 20
decent
BW 176.6
BF 13.8
good today today. knee is workout very well with minimal work on it and vertigo still there but just very specifically via positions flat to upright.
Energy is good as is mood
Man, shit just fell apart today. Did not get hurt but everything was all over the place , but at least I know why now. While my knee lockout today was basically not an issue the sacral tweak I got last month still seems to be in my brain cause it's not letting me load my hips in any real way. That's why I'm rebending my knees at the start as my hips just are not into it
The knees start lock and then the whip starts in the quads alone, and not the hips and that why I'm running out of gas 3/4 the way up AND why my elbows are flaring.
Which was the theme today.
When 175 and 195 are slow I know techniques off and the elbow flare was there right from the get. No bueno
I can see it now. I don't even think my glutes are tight
the cues
spot
lock
head
spot lock are right but not enough. no hips in there and I'm not sure I can let myself load them again
Plus I seem to be dropping my shoulders back instead of a head drive back
Also can't seem to feel rooted at the start. Just top heavy
then 215 which I missed at the lockout ( elbows and knee bend) so I did it over and made it, third one was better but outright MISSED the fourth,
called it a day on that, then went to 205 and MISSED!
down to 185 for a few but elbows were STILL flaring!
This went very very well. Instead of stopping to do a squat stretch each lap I did a calf/ hamstring stretch and it worked very well. Or so it seemed
Now, at 6 pm as I write this the knee is not locking in as well as it did and the plantaris and laterals ham is tight. Mainly after I sit. Standing and walking is fine but after sitting it tightens up? still not sure how I'm overusing this in the ruck but it was a strong one after I warmed up ( 45 min)
Legs were sore from the lunges a bit but gait was perfectly symmetrical according to the app and felt good
45 lb ruck
13, 552 steps
12 laps
12 ham stretches
1:52 min for the 12 laps
2:00 door to door
good to be back
BW 176.4
BF 14.0
This went great. Slept well, and long, and my knee feels 98% normal.Definitely so much better than last week.
Not a perfect lockout after sitting but loosens up fast.
Vertigo 95% back to normal now too. Wow so much shit so fast but that's always how it seems to happen.
The important thing is things are going in the right direction and I feel pretty damn good.
Back to the innov8 shoes here too
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 5/5 x 16 sets
160 reps
14,080 lbs
fast pace too just me and glenn. about 2 min rest/ sets max
Legs back and lungs fine
Alternating step lunges
3 x 8/8
no support these felt great.
laterals rear delts
3 x 10/10 each 15s
BW 175.2
BF 12.2 ( bath)
W 58.7
Really good one today. Not great sleep ( cat again ) but a short nap before and the six laps went down very easy. really really enjoying no ruck walking now. It almost feels as good as running used to; light fast and easy.
Need to keep the ruck on for strength for sure but this is good too.
Heavy and day and light day. two sides of the same coin
Still dizzy, took some bonine, didn't really help. Not bad but more consistent throughout the day. Seems to be the benign positional vertigo. not really digging it
6 laps
49 min
3.6 miles
7162 steps
Zero aymmetries
BW 175.2
BF 15.1 !
W 56.7
Well I was not expecting this today. I mean to suck so badly. All over the place and, of course, I didn't figure it out until the end. I was planning on doing sets with 195 and 5 with 200 but 195 was so wobbly I didn't dare go up. I could have gone down
I just could not seem to get my lets to stay tight after the launch of the press. started off right but then lost it, or the X at the sticking point
Still having some vertigo and slight dizziness which I attribute to semi clog eustachian tubes, I thought my hearing was going but it's congestion which is better than meniere's disease. for sure. The other good news is that my knee is locking back out again and I didn't realized til the end of the workout that this, and wearing the flatter Adidas shoe, was what was throwing me off
I switched to the adidas shoe to help me get off my toes as much and lock out my knee better. But now it is and I think I need the innov8 heel again
Which after I finished the 12 shitty sets I but the innov8s back on and smoked 185 like nothing
The lower heel was making it harder to root. So kinda wasted workout but not really
Strong though
These are sets 2, 5 and 10
sets 1, 3,6 and 9 really were so so and I missed outright behind me? weird but all kinds of weird shit happens when the base doesn't stay tight. forward backward nowhere. who knows but not right that's for sure
195 x 1 x 12 sets
then 24 kg swings
5 x 8/8 in innov8s
green band triceps ext
3 x 20 25 22
BW 175.8
BF 13.6
Really solid day! Would have loved to make the 225 but the workout; from the warmup up to 220 press was the best bunch of reps I have ever done. Everything flew!
I got back on my heels just a touch with 215 which caused some elbow flare, not enough to miss it but enough to slow it down. still good lockout though but very confident with the weight
220 was the best I've ever done it and one of my all time best reps period
First 225 I got back on my heels a bit too and that's what put it forward I think. Pretty much the same thing with the second attempt but fatigue came in too
I think if I had gone 225 right after 215 I would have made it.If I had done it like I did the 220 there is no doubt it would have gone
then 205 for 5 singles, some better than others. Right calf tightening up a bit by now and that kept me from staying mid foot enough except for the 4th and 5th reps
Next week if 215 flies again like this I'll go right to 225
Wt pushups
BW x 10
53 x 10 x 3 slow up and down and pause at top
one arm laterals 3 x 10/10 20
bent laterals 3 x 10 20
BW 176
BF 14.5
Started off good but right upper lateral calf tightened up a bit at 8 laps and decided to just go 10 laps instead of the 12 I was thinking I was going to get.
Had to deal with some vertigo this morning again, as I did yesterday and it was freaking me out just a bit too. Lots of anxiety so it took me longer than normal to get my lungs opened up. Once they did things went much better .
I went much faster than usual for some reason ( which might be due to the no ruck walk on thursday) but I got some 4.8 MPH times on the phone but I don't believe that
But it was faster than usual and the average for the entire 10 laps was 3.6 mph which is higher than usual.
No issues from yesterdays training though which is great.
45 lb ruck
10 laps
10 squat stretches ( this started out rough on the calf then was fine)
1:40 min
11502 steps
No asymmetry
BW 175.8
BF 14.5
Decided to back off to the 36 instead of the 40 and lets things settle in. Right calf, knee is feeling about 98% normal and not keeping me up and night and daily bodymaintence work is back to normal. So that's a great relief and thought it best to back off more than normal just to be safe
Plus I am swinging in my black Adidas Powerlifts that I have been pressing in and want to see how my back takes to them
One arm swings
36 kg x 17 sets of 5/5
170 reps
13, 600 lbs
Really happy, and very surprised at the excellent bell height I was getting today. Really had no idea til I saw the video. Sweet!
Split squats
3 x 10/10
ready to hold some kbs
laterals rear delts
3 x 10/10 with 15s
BW 174.8
BF 13.2
W 58.5 ( bath)
Plan is to go the full two hours tomorrow with the ruck
Warmed up easily and got the first three laps in 21 minutes! basically under 7 min miles as each lap is .6 mile. second three laps in a little slower 23 min but still counting stopping to check for asymmetry in gait ( none!).
All told 6 laps, 3.6 miles in 50 minutes or so average of 3.8 MPH. that's great and felt strong the whole way
BW 175.4
BF 13.5
These went great and made one mistake which (re)taught me a valuable lesson.Knee is locking out very well and it's about 92-95% all better.Felt good going in.
Spotted the X, locked the knees, waited, drove the head and made sure to KEEP the knees lockout throughout the entire press
I lost the 7th set with 200 forward as I lost the gaze on the X spot and the bar dropped forward. As soon as I fixed that man it flew!
SO
Spot the X
Lock the knee
Wait
Drive the head as I press and keep the legs LOCKED
And my eyes on the X
Wow! what a great workout and what a complete surprise! Didn't miss a lift and they were all very very solid
Plus my right knee, for reasons unknown, decided to actually fully lockout just before my last client and wow that's a huge relief! Wasn't sure if that was ever going to settle in and get back to normal ROM.Even if it doesn't still right away at least I know it can do it so that's huge relief
It made it much easier to get and stay rooted, and keep my knees locked during the full press. And that was the big takeaway from today not just lock my knees on the setup and then re lock them at the sticking point but KEEP THEM LOCKED FROM START TO FINISH!
Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
This went great! Calf/knee felt fine getting up and even starting the ruck. A slow start, stopped a lot and stretched to make sure things were ok. Left shin felt a bit tight and realized I have been giving almost no attention to the left calf . it took 55 minute for things to really relax but the next 35 were damn near perfect
Like old times before this nonsense.
Could have gone for the 12 laps but that would have been silly. and greedy so I called it there.
Hours later as I write this calf is still good. Makes me very happy
45 lb ruck
9 laps
7 squat stretches!
10,374 steps
1:30
BW 176.2
BF 13.7
This went pretty well, all things considered. Right leg felt great but I can see from the video the lockout wasn't that great. I'm just happy I didn't hurt anything. On the 36 kg bell warmup I felt a weird twinge in my right hip flexor but that went away immediately and didn't seem to affect anything after. Another little twinge under the right knee cap on one rep with the 48 but that was ok too.
Weird
But the sets and reps with the 60 felt generally good and height and power was decent too. Just nervous the whole time but now it's given me some confidence. If tomorrow morning is ok.
Oh, and the ruck, too
One arm swings
16- 48 kg warmups 4x460 kg one arm swings
10 sets of 5/5
BW split squats
3 sets of 10/10
laterals 3 x10
bent laterals 3 x 10 with 15s
BW 174.8
BF 12.2 ( bath)
W 58.5
and fast it was! right calf is about 90-95% better and it feels better moving than standing so I started the walk with high hopes and they were rewarded!
Did the first three laps in a little over 21 minutes and things were flying! fast loose and easy
Finished with a last lap of 7:15 for .6 mile that means under 14 min/ mile!
Plus no calf issues.
Great!
Sunday will take the ruck out for 60 min and if leg feels ok finish up the next hour unweighted then go from there
BW 175.2
BF 13.3~
Things are finally getting back to almost normal. Tib Fib is just about tracking right and the correctives seem to be working. Enough that I slept really well last night and that's so key. When I'm in pain I can't sleep which increases tension, which increases pain. Truly a vicious circle and one I'm so glad to be breaking it seems
Either way last night was great. And so was today. Sacrum has calmed down too and that makes me feel tons better and nothing scares me more than that going out again
I might have taken back extension to it's productive limit for me and have to include a wee bit of posterior tilt/ lower ab activation in the mix. So I went down in heel height to the Adidas Power lift shoe instead of inov8 and it seemed easier to get into, and stay in balance today
I also really focused on NOT RUSHING into the press after the unrack and just settling in. It made an immediate difference. Once I not only locked my knees but kept them locked at the sticking point everything went very smoothly
If my knees get soft at sticking point my elbows flare. Anytime my knees flex to help start the lift or give in the middle my elbows flare and it's pretty much game over
Took me half way through the workout to get that but it was worth it
56 85 105 x 2
135 x 2
155 x 1
175 x 1 x 2
185 x 1 x 3
Pretty much a disaster and good thing I didn't really fuck myself up considering how disconnected I was from my lower body today
Calf tight last night and sleep medium poor. Not horrible but was just not really awake and getting seriously tired of this injury
Activating adductors while standing at work seemed to help a lot. We'll see if it holds but I REALLY miss walking around feeling NOTHING in my body, especially my legs and hips
The press technique itself was fine but I just could not hold my lower body tight or really root down. My brain just didn't trust the legs and while the bar launched off my chest, when it hit sticking point the legs got soft and I ended up giving just enough to fuck up the lockouts.
Plus, it felt unsafe and I was stupid for keep adding weight to the bar. Lesson learned. Hopefully this won't jack my up tomorrrow am
Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1 fast
195 x 1 solid
205 x 1 legs not solid already, elbows flared
SO WEIRD exactly the same overall time and ave pace as last week despite different mile splits Obviously this watch is NOT that accurate But...
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