Wednesday, June 29, 2022

155-190 x 3 full pyramid, 24 kg swings, floor pushups

 Perfect day. Every rep of ( virtually) every set was spot on- the second rep of the PR 190 x 3 set didn't touch my neck and was  a bit forward- but otherwise everything worked like a charm! Couldn't be happier with my progress

Literally just have to get stronger now. It's no longer about finding the technique, now, it's about locking in and being able to stay locked in at 215 220 and 225

Setting up in front of the bar SLOWLY was KEY, as was lifting my  elbows up too. The elbow angle will match and promote the torso angle so if they're up right, the bar will go back in it's slot.

Also a high on the neck rack position helps too. I discovered this by  accident but it's also important

Press
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3 ( strong!)
190 x 3 PR a little wonky, didn't breathe at all
180 x 3
170 x 3
160 x 3




24 kg swings
5 x 8/8

floor pushups
2 x 53
strong!

BW 175.0 !!
BF 13.5

Monday, June 27, 2022

210 x 1 x 4 , 215 x 1 x 4, 225, 235,245 setups, wt pushups, side, rear delts

 This should have gone better. Slept like a baby last night, best sleep in weeks or more. Body felt good but felt rushed and out of sync during the workout

Facetiming Nicks workout now and it's not going to work on Mondays. Feels too much like I'm still at work and it really  affected my  concentration. Things went ok but I definitely was not in my body enough

That said the techniques work I just have to do them better

Mainly, keep my glutes tighter as I start the press and spend more time setting up in front of the bar before I unrack

I did all these things pretty well, they just have to be better

Press
65 85 105 x 3
135 x 1
155 x 1 ( rushed this and felt left pec/front delt twinge a bit. Just not focused)
175 x 1
195 x 1 decent
205 x 1

210 x 1 x 4 sets Just 'ok' not great. glutes getting tight but not staying tight


215 x Miss- fell backward. I'm sure glutes got loose then 215 x 1 x 4



not bad but certainly not easy or that clean. BUT it's RIGHT

Also on the setup take more care to get my elbows up a bit more. Helps me set my thoracic arch

Setups
225 x 5 sec
245 x 5 sec PR
255 x 5 secs PR

these actually felt great AND specifically addressing my weakpoint: locking in and holding the hip forward position with the glutes


Wt parallel dips
bw x 10
53 x 10 x 3

laterals 3 x 10 20

rear delts
3 x 8 20s

BW 174.4
BF 13.1

Saturday, June 25, 2022

48 kg One arm swings 11 x 5/5, goblet squat, pullaparts

 This went well, especially  considering I missed it last month with that tweaky elbow. Lots of little distractions  and feeling overall "crampy" from the heat and probably a bit dehydrated so I skipped the last set.

Definitely not a day to push it.Smart move

One arms
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 3/3
48 kg x 5/5 x 11



grip was solid, hips too.Everything was good just a bit distracted by Nick on facetime and glenn a bit back tweaked. Not great focus on  my part


Switched out belts to goblets. wanted to get more biceps work actually, and since I'm doing supported squat stretches on Sundays now I don't need quite so much  quad volume on this day

Depth is definitely better now
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5

Pullaparts
3x 30

BW 173.8
BF 13.9

Friday, June 24, 2022

Thursday Ruck

 



Stupid Hot. Dead air. Got an early start ( 11 am) but still in the 90's and that dead air

Legs and lungs felt ok 

Just five laps - time constraint but strong

45 lbs

5 laps

50 min

BW 174.2
BF 13.4

Wednesday, June 22, 2022

155 -185-155 x 3 ladder,24 kg swings, floor pushups

 This went perfectly. Every  rep of every set was exactly how ! wanted it to be: hips in front of bar, tight glutes then drive the head to initiate the press/launch and keep the glutes to lockout!

They all went great. No worry about spotting the x and staying on the x. drive my head which further drives my hips and I'm UNDER the bar the whole way.

Went back to my adidas 1/2 heels which felt great from the get. Lower heel equals more glutes and less leg which also made it easier to keep my knees locked!

It basically comes down  to this

SET THE  HIPS

DRIVE THE HEAD

Standing Incline

135 x 3
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
180 x 3
175 x 3
165 x 3
155 x 3

BTW I LOVE this full pyramid approach. A very  nice combination of intensity and volume




Could not be happier with everything. The simplicity, the setup, the stability and timing. I know this is the best this can get. And now, with the head drive being the way to 'pull the trigger' all the parts are in place

24 kg swings 5 x 8/8

floor pushups
2 x 45


BW 173.4
BF13.1

Monday, June 20, 2022

205 x 1 x 4, 210 x 1 x 4 , 225/235 setups x 5 seconds. wt pushups db laterals, rear delts

 This went great! Key points got discovered and utilized

Setting up with hips in front of bar is everything. If I use my legs to stand up the knees lock and weight shifts back. Hips are no longer in front of bar and bar goes forward when pressing

Take bar off rack ( after setting up with  hips in front) with GLUTES (  we have come full circle haven't we?,lol)

Hips stay  in front of bar in support position

Initiate drive with head thrown back-alleviates the need for spotting the X specifically!

Take bar off with glutes, drive the head.

Setups were good and strong too. First time ever. Actually felt like I could press the bar from that position  which I've never felt before. Must be right

195 x 1
205 x 1 x 4
210 x 1 x 4
225 x 5 sec setup
235 x 5 sec setup




Wt pushups ( paralletes totally parallel not V angled
BW x 10
53 x 10 x 3

laterals
3 x 10 20lb
rear delts 
3 x10 20 lbs

BW 17.8
BF 12.9


Sunday Full Ruck

 


Hard one but it all got done.Nothing fast but very steady all the way through. 3 MPH pace pretty much straight through including 8 breaks for support squat stretches.

Two full stops for dog owner talks without taking the ruck off, which, in it's own way (standing there with the ruck on) makes the whole thing that much harder. Finding the rhythm again takes time and doesn't always show it's face

45 lb ruck

12 laps

8 squat stretches

13,260 steps

2 hours exactly

Hip particularly tired. I think ruck was just a bit too low

BW 174.8
BF 13.7

Saturday, June 18, 2022

44 kg One Arm swings 16 x 5/5, 44 kg belt squats, pullaparts

 Changed the start of the workout from 8 am, which it's been for 22 years, to 7 am and while it was good, better actually, it was different

But it was a solid workout. It was also the last workout with my best friend of 22 years Nick as he's moving out of state tomorrow.He's been there forever it seems and it will be a bit weird without him. But Glenn and I will carry on and he's just a phone call away

But it was a weird vibe this morning

It was  strong last session for us, a good sign


One arm swings

44 kg x 5/5 x 16 sets

160 reps

15,520 lbs

fast pace too, under 1;30 per set for all of them

44 kg goblet squats
3 x 10

these are coming along

pullaparts

3 x 30


BW 173.8
BF 12.5 ( with bath )
W 58.3

Thursday Ruck

 


Solid full 6 lap ruck today. Pretty hot ( high 80s) but with a decent breeze so it wasn't bad at all. My fitness is coming back too and that always helps

All bodyparts ok , including feet. Gotta keep an eye on it. Especially the big toe. I was keeping it in extension throughout the entire gait cycle and it seems that wasn't right. It started to ache again ( the tendon of the extensor hallucis to I concentrated on flexing it as it went into extension and man that made an immediate difference. Took all tension out of it.

That continued for the full ruck so maybe I solved that probem

45 lb ruck

6 laps

53 minute( a little under 18 min miles

BW 175.0

BF 12.8

155-190 x 3 full pyramid, 24 kg swings, floor pushups

 Perfect day. Every rep of ( virtually) every set was spot on- the second rep of the PR 190 x 3 set didn't touch my neck and was  a bit ...