135 x 5 x 5 ! db rear delts 5 x 10 w/20s straight bar curls 4 x 8 with 35 lbs

 This went great stronger than expected. Next week its 145 for 5 x 3 then build

I think the straight bar curls are having a positive effect on my shoulders as it strengthen the supinators of the arm

165.2 at training time

35 lb ruck New Coros Pace 4 watch 3.87 miles ( 9 laps) 19:05 ave pace!

 Well I am that slow it seems 
Heavy legs to from  yesterday but that just made the effort harder but the speed was the same as alway

Stopped to click the lap every .42 miles( the actually distance of the lap) and that couldnt help the average

Most of the laps were mid 18 to 18:40 pace

the watch is cool just have to figure out. how to use it a bit better to get more efficient

TONS of data and the info on the watch face makes it easier to see whats happening IRT

It also sees shorter steps are definitely faster

At least today

163.3

OH sleep data on the watch is great

1:21. min deep sleep and only awake for   TWELVE MIN ALL NIGHT

thats a record

40 kg swings 10 x 5/5, 40kg belt squats 5 x 10 rev pullapart 5 x 15 ( 13 min total)

 This was strong but hard, Had thoughts of doing a 2 min 15 :15 sets to test but ths was hard enough for today

First set took about 10 second so it'll fit but man I hate going breathless like this

We'll see

Started only with left arm and that actually felt good

164.2

35 lb ruck 2.45 miles in 47:57 ( six laps)19.33 ave pace 6600 reps

 Used the apple watch to see what it would show and it sucks

Probably just go with the stopwatch function for the six laps

the watch say 3-07 mph the phone says 3.4

WTF?

164.4

20 kg swings 15 x 5/5, press 120 x 5 x 5

 swings went well and 5 x 5 seems the way to go for the birthday test although I'll see howit goes with the test weight on sat

164.4

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