Monday, April 19, 2021

205,215 and 220 miss, wt pushups, one arm laterals

 Back on track and again and Monday feels fine. Tried switching it twice and now I know. this is the day. Overall very happy with today although definitely was 'off' compared to what I want. It's also my second heavy  day in seven so not so bad from that perspective, either

Body felt good, plus I was heavy ( 177) and slept well. Plenty of mental prep and stretch time so no excuses there

Warmups went well too 

65 85 105 x 2
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1

Definitely not loading my hips enough and leaking through the knees/ I got the chest up technique right but not the hips. I tried to initiate through the hips first BUT because I wasn't hip locked in my knees gave
then onto 215
This went pretty well actually. the best starting hip position and tighness yet. but unfortunately not on the next three at 220

Looking at the videos  now I see I had the bar too high on my chest and that's what put the bar back over my heels so much. I struggled  with lockout balance a lot today.
then down to 205 for 4 singles ( second rep miss! ?)
205 x 1 third set

205 x 1 5th set( best of the bunch)

wt pushups on parallettes
bw x 10
53 x 10 x 3

one arm laterals 3 x 8/8 20s
bent laterals  3 x 10 20

BW 177
BF 13.7
W 57.51

12 noon
BW 177.8 !
BF 11.7
W 59.4
LBM 157

Sunday, April 18, 2021

Steady ruckings

 Not bad although I thought having such an easy day yesterday would have made today faster and easier but no go

I think I'm still flat from the adrenaline dump I got from my cat's near death experience two weeks ago, 24 hr nursing and sitting on death watch will do that I supose.
Feeling stronger but I'm more sore than usual for no real reason except for that

45 lb Ruck

12 laps

13,653 steps

1:50 for the 12

basic 16 min miles steady as she goes which ain't bad if I think about it

BW 178~! ( wow highest on a sunday in forever)

BF 14.3

Saturday, April 17, 2021

32 kg One Arm swings de load 10 x 8/8 , pistol practice, side and bent laterals


This went well. I always think right before this workout that I should up the reps to 10 per arm to make it harder. And I'm always quickly reminded this is quite enough. With the lighter bell my  force output is actually higher because it's moving both faster and higher and we always take less rest too. So it's harder that way

But the load was solid technique was on, legs and lungs were fine and it was nice not to have to push  quite so hard

One arm swings

16 kg x 5/5 x 2
20 kg  x 5/5
24 kg x 4/4
32 kg x 8/8 x 10

Pistol practice
Same method as last week. worked great

side and rear laterals
3 x 8/8 with 15s

BW 177.2
BF 12.3
W 58.7

Friday, April 16, 2021

Solid ruck

 Got to start an hour early today ( 11 am instead of high noon ) and it was great. Nice and cool and a bit overcast and it make the ruck much nicer. Legs felt good although not fresh yet

Nothing fast but steady pace the whole way and shins and calves were perfect

45 lb ruck
6 laps
48 min

BW 177.2
BF 14.5

Wednesday, April 14, 2021

195-210-185 presses,24 kg swings, laterals, rear delts

 Well that didn't work well. Perhaps it was not enough rest even though I felt fine physically; good even. Big thick, not sore at all. But no go at all. Didn't help I worked right up to walking into the gym with no mental or physical prep time like usual.

But it shouldn't have made me this off

Good news, all my positions were correct, even on the misses

Bad news, I missed a lot


65 85 105 x 2
135 x 2
155 x 1
175 x 1 eh
195 x 1 meh
205 x miss  forward. always a tell

205 x 1 make but ugly and not easy
definitely not feeling 215 so I took 210 and couldn't lock it out!
then down to 205, again ugly
195 x 1 meh again. position and technique is actually fine just beat tired and flat

then 185 x 1 x 10 sets! finally started warming up ,lol at set five

these were actually good
24 kg swings

5 sets of 8/8

one arm laterals
3 x 8/8 20s
rear delts
3 x 10 20s

BW 177.6
BF 14.7
W 56.9

Monday, April 12, 2021

Press speed day, 175 x 2 x 8 sets, wt pushups, laterals, bent laterals

 This worked out perfectly and man was I ready for a light day. I felt rode hard and put up wet today and all day yesterday too. Just tired. CNS drop off from the heavy bells and all the hyper alertness with petunia being on death watch all week.

So today's workload was perfect and after my normal four sets to warmup the movement got a little peppy and all the pieces fit together. Wednesday should be interesting


65 85 105 x 2 

135 x 2
155 x 2
175 x 2 x 8 sets

set four

set eight
Pretty identical technique from start to finish and exactly the form I was shooting for. Very happy with finally understanding what I should be doing

Now, to get really really really good with it

Pushups on v parallettes
bw  x 8
53 x 8 x 3

laterals 3 x 8/8
rear delts 3 x 10 15s

BW 176.8
BF 14.7

12 noon
BW 177
BF 11.7
W 59.2

Sunday, April 11, 2021

Slow and sloggy ruck


Well that was hard. The super heavy swings and the con and eccentric pistols took their toll and I had to work for every step today

That's fine, I haven't had a hard one like that in awhile and its good to remember they're all not fast and loose and that it's about the work, especially when you don't want to do it

Especially then

I just kept telling myself to shut up just keep going and not even think about cutting it short

I wasn't hurt, I wasn't in any jeopardy, it was just hard, and boring and my head wasn't in it but that's when you just do it and suffer


 Not too slow overall really, all things considered

45 lb ruck

12 laps

13,449  steps

Speed 2.4 - 3.8 mph

total time for 12 laps 1:50

1:55 door to door

BW 175.8
BF 15.1

205,215 and 220 miss, wt pushups, one arm laterals

 Back on track and again and Monday feels fine. Tried switching it twice and now I know. this is the day. Overall very happy with today alth...