135 x 4 x 6 , db rear delts 5 x 10, straight bar curls 35 x 8 x 3

 This went great. It seems if I keep the bar as high as possible on the clavicle my shoulders dont clunk

Warmups
105 x 3
115 x 2

125 x 1

then plates nice to be back. Will stay here and start adding sets of 5

I thought the straight bar curls might help  my external rotation and this morning as I write this it seems no problems for the biceps wrists or shoulder

164.5 at training

35 lb ruck 9 laps in 1:10:17, 10,000 steps

 Strange test. Just went by laps not measured distance

First lap was about 8 min 

Second a bit faster but around the same

4 laps in 32 min

6 in just 55 min

then 9 in 1:10

each lap I stopped to ( try) to calculate distance speed etc no longer than 30 sec rest

All weird but it was a hard effort

Time change and only 5:30 sleep (dog) but 65 HRV so I felt decent

163.6

36 kg swings- 20 x 7 in 25 min, 36 kg belt squat 5 x 8,pullaparts 4 x 15 slow

This was hard but good. Sevens proved no issue energy or endurance wise but HR was just a touch higher than I'm used to and ventilation was up for sure

Passed 70 reps in 9 min which is not bad. rest between sets by feel but it was fast( 3 of us) I go you go

Course its not the 40 either. I'll see next week

given I've done ZERO HIIT training the session wasnt bad

got plenty of time to get ready

164.5

35 lb ruck 3 miles in 7 laps 58.01 19:20 ave pace

 watch say 8114 steps which is 800-100 over normal of late step count for 3 miles

Sunday I'll just do 11 straight laps and time it

thats 4.4 miles and see what happens

I'm real tired of this tech shit right now

165.2 though~

20kg swings x 7 x 20 Max vo2 pace, press 115 x 5, 120 x 5 x 4, standing band rear delts

 Swings first is the way to go.Keeps me lighter on the presses too

What really seems to work is keeping the bar as high on the clavicle as possible. Had NO left shoulder clunks which I am really trying to avoid

164.8 !

35 lb ruck NEW ALGORITHM from IOS 27 messes GPS up

 This was fucked. Both lap time and calculated distance was way off. The update  messed everything up
Now I have no idea what I want to do either just go with the new numbers or just do 6 laps on wednesay and 9 on sunday and just note the total time

Or just do 60  min then 90
ACK

all that data no good

32 kg swings 20 x 6 in 20 min, 32 kg belt squats 5 x 8, pullaparts 5 x 20

 This went well. Upped the reps to 6 and let myself push the pace. Will 6 rep sets through 40 kg then back down to 5 for 44 and

Now that I'm planning on a Birthday challenge - 70 for 70 with the 40 kg I have to get some lactic acid training in. Just a bit

The FreeMilk is making a difference already.Plan is 16 oz a day

For the 5 min set I need to do 14 reps / min. I might just do 5/5 per set

163.4