This one technique

https://rifsblog.blogspot.com/2021/03/new-technique-breakthrough-205215220225.html

Standing press from chest 165x1x3,175x1x3, 185 x1x3, BW squats 10 x 12 seated laterals

 Back to basics. The high rack position was getting too much for my elbows AND it wasn't producing consistent superior results so back to this

index on smooth close grip

hip take off

PAUSE with LOCKED knees ( Find Balance Point)

Hip drive to initiate

173.3!!

13.7 No bath!

New old press off chest examples

CONCRETE PAUSE

https://rifsblog.blogspot.com/2021/06/

https://rifsblog.blogspot.com/2021/06/

https://rifsblog.blogspot.com/2021/03/new-technique-breakthrough-205215220225.html 

215 x 3/4, 205 x 1 x 4, floor pushups 25 x 2, 20 x 2, hammer curls 4 x 10 with 20s

 Not bad but not really solving any of the problems I had when pressing off the chest. Not happy with it

175 x 1
185 x 1
195 x 1
205 x 3/4
205 x 1
215  3/4
205 x 1 x 3

171.2

35 lb ruck

 35lbs

9 laps

1:20:30

5.15 miles

15:37 ave mph

REAL slow start, legs  heavy for the first 50 min then they sped up. those squats got to  em lol but they'll adapt

slept  well tho and 143 HRV!

171.0

48 kg swings 20 x 5 in 23 mins( PR) BW squats 15 x 10 ( 15 min) pullaparts 3 x 30

 Solo training today at the last minute. Had to do a major attitude adjustment but worked out fine

Actually everything felt good even cardio. almost no back involvement. Could have gone faster but would have sacrificed some bell height

decided to take a different approach to  squats and keep reps lower ( 10s) and add sets. More concentration on technique. like it.Can always speed up rest 

171.6

165 x 1 x 5, 175 x 1 x 5, 180 x 1 x 3, BW squats 8 x 15(120)

 Switched shoes to the lower heel Adidas

Fixed my left elbow twitch by NOT trying to keep the left elbow in but letting it stay out- this is HUGE as it took all the pressure I've been feeling on it off!

Had to take a generous one inch off the smooth grip

With the lower heel I  can walk feet out in front just a little more and set up under bar

173.3 !

12.8 at 4 am! 

 

205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best.

Trying to figure out exactly how far to place my feet in front of bar plus it seems I was tight in my hips as well which made the swing out go forward more than up. 185 was perfect

going to try my black adidas shoe on wednesday

173.3 right before workout

44 kg swings 23 x 5, 30 min, BW squats 10 x 12, pullaparts

 Tracy got the flu last night so todays schedule was all over the place but it got done!

172.5

35 lb ruck 2 miles in 30.5, 3 miles in 45.5!

 Hot one and fast one. Quads were super sore from the squats yesterday but it didn't seem to bother  my speed

35 lbs

3.52 miles

2 miles in 30.5!

3 miles in under 46!

ave pace 15:16

ave HR 129!

15:29
15:16
15:03
15:01!

172.2