170 x 1 x 10, 175 x 1, 185 x 1, 195 x miss, 195 x 3/4, 20 kg swings 20 x 5 8 min, rear band laterals 3 x 12

 Not bad but not great emotionally going in, Fought it off but still distracting

Staying on my visual spot helped immensely but a few my head  moved too early

First 195 was a rushed mess and I should. have been able to lockout 195

4 am 167.4

         11.7%

12noon 168.4 !

               8.0%

               62.4% hydration highest ever I believe

             

172.5 x 1 x 22, band pushdowns and reverse curls 3 x 12

 This was fine. Bunch of minor distractions but all the presses were very solid, almost casually easy

Started looking up too early as I started to press which put the bar out in front ( like my old layback technique) around set 15 but quickly figured it out and fixed it

167.00

35 lb 5 mile ruck 1:14:27 14:53 ave pace( 4th place tie)

 This was solid and despite feeling pretty stiff getting up it warmed up quickly

Sleep was good, 6:50 and 1:05 deep! Ipigenin at 50 mg seems to be working

166.8

12.5

32 kg swings 40 x 5 in 40 min, 40 kg belt squats 5 x 10, left leg splitsquat 3 x 10

 Its not heavy but damn, 40 is a lot of sets. the last ten, obviously, are the hardest but I'm really liking this approach

166.8

10.2 didnt eat much yesterday.

35 lb 3 mile Ruck PR 44:27 14:48 ave pace

 

this was just strong and fast from the start. sleep was ok and not great emotionally but the ruck just flew

168.4

170 x 1 x 10, 180 x 1, 190 x 1, 195 x 1!! 20 kg swings 20.x 5 iin 8 min! band rear delt 3 x 12

 This went great despite another weird night sleep. Note to self 50 mg of ipigenin is good, 100 is not. long story long night

But the presses were solid. Went back to the tried and true Innov8 fastlift as the flatter shoe gave me some quad feelings I didnt like. along with the wider stance

So back to tried and true

Swings went back to max vo2 style I go you go speed with Nick. Pavel would call it KB AXE Double Espresso

Get it over with faster lol

168.4

8.8

61.4

LBM 153.6 ( at noon post bath)

172.5 x 1 x 20, hammer curls and onearm band pushdowns

 This went well. Not as strong as last week but my body is more achy from the weekend

All techniques were fine though 

166.8
12.2 at 4 am

167.8
9.2 at 11 am( post bath_