170 X 1 X 10 180 X 1, 185 X 1 20 KG SWING 20 x 5 10 min, reverse grip pullapart, band hip flexors

 these were strong!

168.8 !

8.7!

61.6!

154.1 LBM at 12 after bath

175 x 1 x 15, BW squats 7 x 10

 This was as solid as I hoped jumping to this weight. I remember how hard this was a month ago.very pleased with everthing

Stopping all upper body assistance beside rear delt work has definitely helped my recovery and not hurt my size or press power at all

168.2 at workout start

5 mile 35 lb ruck 1:14:28 14:53 ave pace

Good sleep and felt good but deliberately went out  a bit slower than usual for the first mile wanting to make sure my tib didnt tighten up

It didnt but I didnt time time things perfectly and ended up at 14:53 pace, could've been sub 14:50 for sure given how good the last two miles felt but the third mile needed to be faster

All good though

First mile was 15:25

166.6

12.7

32 kg swings 40 x 5 in 37 min 40,44,48 x 2 kg belt squats x 8, black band hip flexor raises 3 x 8ea

 This was strong but it seemed harder than it should have been, then I found out we were going ever 35 seconds instead of on the minute . that made sense but not necessary

Going up in weight for the belt squats felt good too

166.2

11.5

35lb ruck 3 mile 44:17 14:44 pace!

This was hard. Started out great though and the first mile flew by without trying.I was worried about my left shin tightening and sure enough it after another 1/2 mile more

I thought it was an anterior tib weakness but now I think its rec fem weakness and my ant tib is overworking for an underworking hip flexor

Gonna add in higher knee lifts,done slower in  my 100 ups and some band hip flexion work and see if that. helps

that being said the time is SECOND BEST EVER  so I cant complain too much plus it was 80+ degrees

167.8! 

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