180 x 1 x 5, 190 x 1 x 5, floor pushups 30,25,20, seated laterals 4 x 10 with 12s

 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

169.8

205 x 1, 210 x X x 3, 197.5 x 1 x 3. parallette pushups 4 x 12. rev band curls

 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

Switched back to the Adidas as the Do-Wins look cooler but are just not comfortable

Also I think adding the pushups back in did already make a difference

the Cues were

Bar high on neck

Lock out knees and wait

Push to X

170.4
12.5 BF at 4 am! no bath

44 kg swings 25 x 5 ( 28 min ) 44 kg belt squats 4 x 8, band rear delts

 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

180 x 1 x 5, 190 x 1 x 5, Split squat left side 5 x 10 bw,floor pushups 30, 21,20

 These went great. so much better than monday lol

Cues:
Lock knees pause

Press to X

170.0 BW

35 lb ruck fast!

 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

205 x 1 top set shit show

 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

170.6

Sunday 35 lb ruck

 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 

40 kg swings 25 x 5 ( 33 min) New/old speed swing style, belt squats 40 kg 3 x 8, band rear delts 4 x 15

 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

170.4

12.3%

58.3 W