170 x 1 x. 11, 175 x 1 185 x 1, 20 kg H2H x 6 x 20 sets band rear delts 3 x 20 standing

 This went great. pretty much every set/rep the same. Key mistake is not holding the cross bar spot long enough. If I look up too early bar goes forward

transfers were solid too. actually very very different than one arm swings, I definitely  couldnt do 40 x 6 with 32 kg Doing both versions is good for now

167.4

11.9 at 4 am

172.5 x 1 x 20, BW squats 6 x 10

 This went perfectly, everything was better than the last time I did this. Unrack was perfect, hold was solid(pause) drive initiation was spot on . Only had two reps where I didnt hold eye contact long enough and bar went forward ( a bit) but 20 sets!

Two more weeks of this then up to 175 and build from 12 or so to 20 sets

BW squats were great. Slow controlled and focusing on being upright and deep

166.6

11.9

5 mile 35 lb ruck 1:13:49 14:45 pace

 This went well.Slept pretty well and body parts were fine. Not great energy or head space but neither were bad

Decided to purposely slow the first mile and see if that help keep the anterior tib from light up.Which it did until the last mile

But cant complain about the time: fourth fastest ever

I think first mile was 15:24 or something close. belt squats did not overly tighten or fatigue legs so they stay

166.6

12.0

32 kg swing 40 x 5 in 40 min 40 kg belt squats 3 x 8, rev grip pullaparts 3 x 20

This was solid. Workman like, Everything held together

Strict on the minute  

Brought back belt squats as it seems I've more leg issues rucking since switching things up
We'll see tomorrow

166.8

10.8 ( bath)

May 21 3. mile ruck current pr 44:03 14;40 ave pace

For some reason didnt post this! Best ever

 

35lb ruck 3 miles in 44:25 4:47 pace ( 3rd best)

 This was hard despite perfect overcast sprinkly weather. Started out fast and my left anterior tib started getting tight
Still could keep decent pace but wasnt sure how it would end up

But it was good overall

Just not easy

167.4

12.3 at 4 am

170 x 1 x 14, 16 kg transfer swings 15 x 6, 20 kg transfers 5 x 6 , band rear delt 4 x 20

 This went pefectly. Virtually identical reps and my holds at the start were stronger.

Doing transfers instead of one arms worked cool too. havent trained these in years now

did 15 sets of 6 to see how things felt then went up to 20. kg no problem 

168.4 at workout time

200 x 1 Recent PR! 170 x 1 x 12, hindu squats 5 x 15, band pushdowns 4 x 15-20

 This went great! things were a little distracted in the gym but my focus was decent and my body felt good Warmups went strong too

Took the 15 lb jump frm 185-200 and it was the right call

After that it was strong and fast with the 170s although I got cocky and lost focus a bit and pushed forward and felt my left bicep tendon tell me to get my shit together

Hindu squats went ok, tried them barefoot and not ready for that OLY shoes felt better
Calves and feet are weak
this will help

170 ISN'T LIGHT

MESSAGE RECEIVED

But very happy with this at 167 BW

19% OVER BW!! at 69 years old

35 LB ruck 5. miles in 1:14:37 14:54 ave

Well, the first slower one in awhile. No specific reason just not in the legs today, even after specifically skipping any kind of squats yesterday

But hey, SOLIDLY sub 15 min miles is a bad day? I'll take it!