A solid one today. Glenn out sick and nicks back was tweaky so slower pace but I felt great
groove solid and legs and lungs good. This AXE still is good. Just not as hard as 10-20 and being able to breathe makes things so much easier
Not sure if it's getting me in better shape but I feel solid and ruck speeds are up too
173.4
14.5
What a great day. Every thing went perfectly. Ever set was virtually identical to the one before.
Moved my stance back in to just a little bit wider than it's been this whole time, stopped trying to get my feet so far in front on the setup and it made it much easier to lock my knees out before I started. And I tried to just get a brief pause before I pressed
135 x 1
155 x 1
165 x 1
175 x 1
190 x 1 x 8
This went very well today. Not perfect technique or timing but 85% there and , most importantly, very good leverage positions so that all five sets got done and with decent lockouts and no misses!
Five singles unbroken
Major mistake was not locking knees enough on unracking, most probably from a slightly too wide stance ( on purpose) and a little too much hip in front ( also on purpose) just too much
Wow, what a way to end the year! The best ruck in recent memory.
Fast, loose and strong from the first lap
Started at 6:30 and it was 39 degrees and crisp and perfect
Got off to a fast start and wondered how long I would be able to hold it
Turns out, the whole time
Was about 8:30 laps or so and barely stopped at all ( except for a few doggies ) but I was in the flow from the start and it really reminded me of what I used to get running all the time
It's been a minute for the rucking to get that state. But it is possible
45 lb ruck
9 laps
4.5 miles
9075 steps
1:20 min
17.6 min miles
3.6 mph ave
173.4
13.4
This was good but not great. Slept long enough but not that well as I was bit groggy this morning
But still strong enough. I really like this AXE style protocol when 10 reps is your high rep day lol
32 kg swings 20 x 5
about one min rest / sets. just by accident
really good bell height, speed and power and knee back and hips felt fine32 kg squat 3 x 10 not as deep as I'd like but didn't want to push it
172.8
12.5 ( bath)
Tough one. the week off with no ruck took a toll. slow and hard today but it got done and got me back on track.
Most importantly, the knee is back to normal
45 lb ruck
5 laps
2.5 miles
7025 steps
50 min
173.4
This went very well and even better after a minor setup tweak
Because my knee is back to normal I was setting up a bit more under the bar than in front of it as on Mondays. This kept my hips too vertical. then I figured it out for the last four sets. Just a smidge in front so I have to set the hips in front of the bar too and it worked way better
Knee is 85%+ better but didn't want to push it today so just did 205 for a bunch of singles to grease the groove and it was a good idea.
This is so solid. THIS is the position I've been trying to get into for the last 6 plus years since I stopped walking it out and got in the rack
It lets me set up with my hips exactly where I need them to be at the start of the press and my knees don't come into play at all. Feels very natural and except for the third rep ( where I dropped my head and it went forward all reps were basically the same
I was shorting the hip set up a bit in the mid sets as I didn't want to load the knee but the reps weren't as good so the last three sets I pushed them forward more and it gave me the best sets of the day
Knee much better but didn't want to load it so no ruck just bodyweight
8075 steps
1:20 min
last mile in 15:00
Wasnt sure this was going to happen at all, let alone all the sets with the 48 but it got done and nothing seems the worse for wear( I'll know for sure tomorrow)
Wore the low heel widened my stance just a tad and tried to stay on the hips a bit and it felt ok Was more worried about my lower back from the lower heel. And again, I'll know tomorrow
The key was releasing the soleus and mid level gastroc as well as really opening up the rec fem. Then the kneecap moved. but man it tightens back up fast. I really did a number on it
TKE's 3 x 15
Pullaparts 3 x 30
172.2 !
My right knee cap is still not moving right and now I'm sure it's from the last technique of 'layback til I feel the knees start to bend, then drive'.Even though it worked well it definitely puts too much stress on the knees and the dominant leg took the brunt of it.
So I did everything different. I turned around. Literally. Faced the other way
Put the bar up against the uprights
Wore a lower heeled shoe ( Adidas Power lift)
Took a slightly wider stance
And MAN DID IT WORK
I've never felt so locked in!
I think the main thing is being able to wedge in against the bar in the set up, just like the setup in the squat.It let me get my hips in front of the bar more easily but also WAY TIGHTER!
We'll have to see how it works up with heavier weights but it seems SO MUCH MORE EFFICIENT
175 X 1 X 2
185 X 1 X 2
190 X 1 X 2
195 X 1 X 2 ( and this is with trying to not over load my leg at the same time)
Right patella tight all sunday. got it to release but it was not 100% and I think it impacted my layback and drive a bit.
Still, I got 220 on the first attempt and the second week in a row! not pretty but I'll take it
Was overfocused on correctiing last weeks fault ( laying back too much and not loading the bow enough, that I moved my hips fowards too much not giving me enough layback!
That was also the issue with the 215's
So it seems its
lock in
layback then load the bow til knees start to bend
then GO
195 x 1
205 x 1
215 x 1
220 x miss ( no lockout)
215 x X
215 x X
215 x X !!! heres where the patella inhibition kicks in
205 x 1 x 3 got it back
laterals and rear delts 20's x8s
wt pushups 53 x 3 x 8
174.8
14.5
Man this was great. super cold at 6:20 start, just in shorts and t shirt so I had to move fast to stay warm but I could. I knew right from the start it would be good and it was
Fastest time this year. Had a slight slag on 7th lap but pulled it out as I knew it would be a great time if I could
45 lb ruck
9 laps
1:17 min!
17.7 min miles
3.5 mph average!
10,315 steps
just strong fast and easy, Nice
173.6
14.5
Best bell height and overall power with this bell yet. The AXE style is working
44 kg belt squats 3 x 10pullaparts 3 x 30
174.4
13.5
Really good one again. Fast and strong start to finish
Nice and cool out finally for a thursday
45 lb
6 laps
3 miles
18 min mile ave
55 min
174.0
14.5
Great great workout. Technique worked like a charm and felt more natural than anything else I've tried with almost zero need for cues.
More like a picture in my head which is exactly what I've been working/hoping for.
Main things:
Lock in at the start
"load the bow" til my knees start to want to bend then press.
If I just 'layback' without my hips going a bit forward it's not optimal I don't think hence: load the bow-shoulder back and hips forward at the same time
Its definitely closest I've gotten to a pure "feel" press technique
Solo training as both partners had to bail. It worked out fine, although I missed 220 on my first attempt BUT got it on the second ( not happy with the lockout but I'll take it) .
I was having a hard time figuring out just how far to layback before starting to press then realized if I layed back until I felt my knees starting to bend THAT was the perfect amount
Yes I get a little knee kick but if I do it right the bar goes back, wrong and it goes forward
What happened on the first attempt at 220 was that I rushed the layback ( who me?) and my knee kick pushed it forwards
Just have to wait a bit longer, which I did on the second attempt and voila!
195 and 205 on the warmups just flew
Left plantar fascia a bit kicked in but did not bother me once I got going. Laying down it was tight lol
But a very strong fast ruck today
49 degrees and overcast. Perfect
legs and lungs opened up immediately and energy was good
Just one dog stop for a few minutes with the huskies
45 lbs
9 laps
1:20
10,250 steps
3.4 -3.6 ave speed
173.6
14.3
Really really strong workout .Slept well and felt solid and a bit fired up from all this bullshit in the worl
Did this workout 5 min faster than last time although I really have to stop looking at the clock
squats feeling more solid each week
pullaparts even these felt better
173.8
13.7
Finally got my cold thursday to have a fast one and my legs and calves were toast! Lol Just super tight I think from Wednesdays transfer swings of all things. Much more of a leg/ hip dominant style I think
Cut it short to just five laps as my feet were starting to hurt too
45 lbs
5 laps
2.5 miles
50 min
lots of stops and shaking things out. Started fast then bonked a bit
It got done
Well this went better than expected. Using my deadlift/sundance kid "can I move" analogy it worked well
In retrospect it seems I'm doing an 1) unrack and lock 2) load the bow and go technique.
Just feeling it out and I have to be careful about now laying back too fast nor too loose but all reps went the same
Can't say I did anything that I wasn't trying to do an it didn't work at all. Not at all. I can't believe the same technique that produced the best two plate press of my life has turned to shit. Again
Unreal.
I ditched all the videos except for this very last set at 180 trying to figure something out
Same technique Lock, Load Layback press
195 x 1 eh
205 x 1 better but not fast
225 x MISS about the same height as last time. above head, in the groove BUT nowhere near enough speed
225 x miss not even close
215 x MISS WHAT?
205 x MISS FUCK
180 x 1 x2 drop and pop. meh, desperate now
180 x 1 just lay back and press
200 x 1 ok
205 x 1 pretty tired now but seems natural. but I've been here before
180 x 1 x 4 ( last set shown)
BW 175.4 perfect but no joy
Good one. Very cold, 40 deg at start. Still shorts and t shirt. Not sweating at end but definitely not cold anymore either lol. Perfect
New GoRuck MacV2 boots are perfect. The bigger outsole definitely has better shock absorption but the boot weighs the same? How'd they do that? But I love em.
45 lb ruck
9 laps
10,000 steps
4.5 miles
good per lap speed but must have talked too long to the huskies because total time was 1:35 for the 9 laps
got off to a fast start and hit 3.6 mph on some laps but, slow overall
Still felt really good overall
174.4
14.4
Never have done this workout before it felt really good. Definitely on the slight edge of anaerobic and some lactic acid but not enough to impare at all
20 was literally the perfect number of sets as I could tell another set ( at that pace) would have started diminishing power output.
10 reps per arm were no problem
174.4
13.5 bath and shave
Hard one. Just mentally tough. Hot too and wasn't expecting it
45 lb ruck
5 laps
2.5 miles
50 min
just got it done.. just work
This went great, 10 out of 11 perfect presses ( 90% anyway). Took me 3 or so sets to warmup but then smooth sailing
1) LOCK THE LEGS
2) LOAD THE BOW
3) LAYBACK AND PRESS TO X
LOCK
LOAD
LAYBACK
sets 2,4,6,8.9.10 10 was best
It was a 'good' miss with two plates. This was (again) the first time I've done this exact sequence/cueing so I didn't have down as well as I did at the end of the workout but it was a close one. Needed a more powerful start but chalk that up to not being confident with this sequence but this is it
Lock
Unrack the bar with my legs while looking up, hips directly under the bar.Solid arm/shoulder tension on the bar
Load
Load the bow. Keeping the legs lock lay back to load the front panel/bow with tension
Layback
Layback/press to the X to pull the trigger
It should have been 5 singles with 215 for an absolute PR but there was some glich from the 225 miss
Then I made the next four. Not perfect lockouts but under the weight the whole time. which comes first
This really surprised me. Very quick and strong right out the gate. Also very crisp and cool this morning which also helped
Legs and lungs good as well as able to maintain some hard work the whole time
45 lb ruck
4.5 miles
9 laps
1:25
3.6 mph top speed
Mental game strong
174.
14.3
Strong day, really really like training like this, high sets and low reps. feels so strong and focused.
Plus much safer
48 kg belt squats 3 x 10pullaparts 3 x 30
174.
12.7 ( bath )
Just as I was moaning about being so slow for so long I have a fast one. Fast easy and strong! On a Thursday no less. Didn't hurt at all that it was finally cool and overcast
45 lbs
6 laps
3 miles
54 min
3.5-6 mph ave
173.8
15.1
Bought a new pair of MacV2 ( second gen) with a bigger heel/outsole. Really hate rucking in the black ones, what can I say? Of course, I waited til rainy season started but we'll see
The black ones' get filthy on the regular
I was pushing my hips too far forward at the start I found out.If I keep them there it doesnt let me hinge back from the belt, even if I try.
After set six I figured it out and the rest of the sets were much faster and better lines. finished with a strong 205
Better than last week ( was in a decent groove) but just not right; barbell went slightly forward.
Flat out missed 215 in warmups but jumped anyway
Third attempt
It was the best one because it seems I wasn't laying back to initiate after the first one ( which I did right ,and ok) but pushing on the bar firstI'm so far back already it was hard to fall back more but I need to
I also noticed my elbows are vertical and this probably isnt helping
SO
1) Set the arch
2) Elbows up and spot the X
3) Lay back as far as possible
4) FALL back and then press to X
last set of 205 which were all out of groove
174.4This was strong. I really like this style of training, Fives are the perfect number lol. Except singles
Endurance felt strong this time than last but we were doing 6 reps last time
Same rest periods between sets : 1.6 min, Timed after the workout not during. We just went as we could strongly
Belt squats felt very strong today
173.2
13.5
This went great. Really made sure to layback far on the first layback then realized that my glutes would automatically contract when I hit end range. I then tried to flex them when I thought I was at end range but it didn't work as well
if this works again and gives me a definitive marker as to how far to go back it will be a game changer. That's what happened monday, I didn't lay back enough and ended up too vertical
This just sucked. Was completely disconnected from my body for some reason but have no excuse.the time change helped and I slept well and felt rested. wasn't sore and mentally pretty focused but basically drained from all the war and hate that's everywhere now
Just no clue what I did wrong but it wasn't there. all the check points were made, just not the lifts. even the warmups were out in front
Strong one
45 lb ruck
9 laps
1:25 ( WITH three dog stops lol)
10 k + steps
173.0
14.3
legs felt surprisingly good after yesterday AXE style swings
This felt great. Definitely had another 5 sets in me easy. Wasn't trying to go fast but it ended up at 1.6 min per set for just the two of us.
Very strong very comfortable with almost no dropoff in power at the end
belt squats felt good. trying to pause a bit more in the bottom and let the depth get better
172.6 !!
13.5 after a bath
57.6 need to hydrate
Decent one. All the war news has me pissed off so plenty of energy. Plus fall weather
45 lb ruck
6 laps
3 miles
55 min
173.6
14.3
This is just rolling right along. All the reps were damn near perfect save the first set when I lost the X when I pushed and lost it forward. SO it's KEY to stay on the X at the start of the second layback
1) set the arch and find the X
2) lay back to max arch and stay on the X
3) lay back and press to the X
All very comfortable
Everything worked like a charm
Every rep the same and damn near perfect
I jumped from 205 to 225 and nailed it on the first try
Then five down sets with 205 and each rep was damn near perfect as well
I had decided to take three attempts with 225 if needed because making that lift is the key of the day
But it wasn't necessary
The key was laying back after setting the arch and really trying to go back as much as I could before pressing. The seemed to really get everything tight and coiled; like in my old paused benches
Set the Arch
Layback as far as I can and spot the X
Layback and press to the X
205 x 1 warmup
225205 x 1 set 2
205 x 1 set 3205 x 1 set 4Finally! A fast one. Didn't hurt one bit that it was 45 degrees and I slept great for a change. Good sleep is the magic elixir.
Also surprised that legs and lungs felt great after yesterdays. glycolytic fun fest
45 lb ruck
9 laps
1:25!
10,203 steps
3.5 ave MPH
173.8
14.5
Surprisingly strong one
and fast. less rest/ sets than last month on these.
belt squats
173.513.5
Early one today, 9 am. cool and crisp literally perfect weather
45 lb
4 laps
2 miles
37 min
174
14.3
This went very well. Definitely setting the arch ( loading the bow) in front of the bar is key but also is key not shifting forward after. I did this a couple sets and the bar wound up going forwards.
For the first set or so I FORGOT to layback after I set the arch, so intent I was on the setup! I'm getting old, can't remember more than one thing at a time
set 1
came up too vertical and moved hips foward instead of laying back. Another thing I was doing was letting the bar get TOO LOW and that made it harder to lay back
set 2, pretty much shifted back instead of laying back, before I did shift the hips but not rightset 3 great setupset 4 PERFECT set upset 5 another good one. I layback from the shoulders then on the second layback the hips drive fwdset 6 bad one, chest shifted forwardset 7 goodset 8 REALLY GOODset 9 perfectset 10 perfect20 kg swings 5 x 8/8floor pushups 25, 25, 20
1) Set up with hips in front of bar ( Load the Bow)
2) Lay back and really focus on the X
3) Lay back and press to X and STAY focused on X
HIP IN FRONT
LAY BACK
LAYBACK AND PRESS TO X
Setup wasn't perfect. Looking back now I see my hips weren't in front of the bar enough on the setup- took it way to lackadaisical in retrospect and wasn't near tight enough. I was so focused on the second layback part I didn't load it right
Not TOO far off actually but at two plates there's literally no margin for error yet,
from 135- 195 no problem but it's so light I don't need the layback so no indicator
155 and 175 x 1 ok but prelude to being too vertica
195 good
205 x 1 but lost balance at top!
215 x 1 but out in front. not laying back enough plus the setup
then 225 miss, shocked it got this highbasically I didn't set the startup arch tight enough so I couldn't do the subsequent laybacks strongly205 x 1 x 5 not perfect but decent
14.0
db laterals
rear delts 3 x 8/8 20s
parallettes pushups
bw x 8 ,32 x 8, 53 x 8 x 2
Good one. Determined to finish on time today and did, got it done in 1:25 or so lol, still slow but not as many 'doggo' stops lol
45 lbs
9 laps
4.5 miles
1:25
started at 6:30 in the dark. everything good from the start,actually surprised it wasn't faster
didn't even record my weight
172. something and bodyfat the same as I recall 14 something
This went surprisingly strong. Left deep hip rotators better ( a bit strained after Wednesdays press session.) Nothing serious but left side I guess is not used to keeping my hips extended as they need to be, and now are, in this new position
Release quadratus and active psoas helped
But the swing wasn't effected and doing five is so much better for power output and focus
Height was as good as I've done it and I wasn't feeling THAT strong. Happy with this
Then, back to belt squats
these wet well too. tried and proven exercise that loads but doesn't tweak me is what I need these days172.6
14.5 no bath
Indian summer made it's reappearance and it was a sweet 91deg when I started. Surprisingly not bad except for the last lap and a half
45 lb ruck
6 laps
3 miles
57 min
173.2
13.7
It HELD! The technique worked every single rep.Strong, easy and fluid. Couldn't be happier
190 x 1 x 10
Well this paid off very, very well. The technique ( and my mind) held and each rep was SOLID, And I even made all five down sets with 205 without messing up the last one and having to repeat it!
The technique is as it was on Wed,
Setup on the X
Layback
Layback press to the X
And the weight feels so much lighter this way as the load is much more distributed, much like a low bar squat position
Fibula feels ok just being cautious
9 laps
1:30 time
3 miles
fast paced at first then stopped to talk the war
felt nice to just walk not ruck
all good
Fibula went back into place. Workout got done. Very pleased
A decent one. All 3 miles for a change. Not slow not fast. Not hot either, always helps
45 lb ruck
6 laps
3 miles
57 min
174.4
13.7
Well this went GREAT!
I knew the layback press worked and is my strongest position( most close to my bench/incline) but HOW TO PULL THE TRIGGER
I figured it out! After I set up the layback,LAY BACK AGAIN AND PRESS. And, also, PRESS TO THE X ( that's what keeps it from going forward
so:
CUES
SPOT THE X ON TAKEOFF
LAYBACK
LAYBACK AND PRESS TO X
I used Harry Paschalls idea of using 15% under my max and doing many singles to find the groove. this worked geat
Then stressed tested it with 205. all still went great
Just back to square one,Again.
No trigger to pull. Set up as desired and just not there
decent grinds but no real understanding of what I'm trying to do
All good up to 215
135 x 3
155 x 3
175 x 2
195 x 1
205 x 1
205 x miss out in front
215 x 1 no lockout
220 x miss
225 x miss actually better
205 x 1 x 4 but all over the place and a couple misses?!
ACCCCKKKKKKKK
Not bad. Stressed about the war in Israel but got it in
45 lbs
4 miles
1:30 min
slow but steady. too long talking to alan and the huskies
legs felt strong but a bit dehydrated
173.0
13.0
Missing last sundays ruck seemed to have a negative effect,lol.. this was tougher than expected but I got through it. the heat didn't bother me til the end but it was toasty, close to 90 deg and no breeze
slow too. 60 min for the three miles and lots of little breaks
45 lb ruck
6 laps
3 miles
60 min
173.0
14.3
This went great. Lowering the weight to 160 was a good move. Then after 3 sets of 5 and one set of 4 I realized/remembered why I stopped doing fives TOO HARD TO BREATHE after three. Then I lose the groove and it's about muscle not technique and my left shoulder doesn't like that
I can hold my breath for 3 reps but not 4 so I'm changing it to 8 sets of 3, at basically 75% of max. So very Westside
I'll go up to 165 for that next week.
The key to the setup is to simulate the back arch I get on the negative rep. Set up with the hips in front like that and knees locked and then arm drive. worked great
This went way better than I imagined it would.I wasn't that beat up from the move and swings yesterday and my energy was decent too.
Plus the technique worked. Again the more I really lock my knees before starting the press the better it goes, Why I can't seem to FORCE myself to do this EVERY SINGLE TIME I don't know but I'm guessing cause my legs are weak lol
But I didn't miss a rep all workout even the fifth set of the five down sets but it wasn't perfect so I took another one
started off with a thumbs wider false grip and the bar as high as possible on my clavicle
I could feel the elbows flare earlier and my left shoulder didn't like it and I lowered the bar placement to RIGHT below the clavicle and brought my grip back in to just on the smooth and it worked great
Just unracked by looking up( not back) pushing up on the bar as I stand up and LOCK the knees ( or at least try to ) and initiate the press with arms and shoulder and then driving under ( hips and chest) if it slows at mid point. worked great, really.
I also think I need to do more reps on the way to the max weight. In hindsight I can see I was TOO vertical at the unracking. That is the lesson the reps teach me; the optimal body position I get after the first rep.
I need to groove that more as I warm up
eg
135 x 4
155 x 3
175 x 2
195 x 1
20 lb laterals rear delts 3 x 8
bw p bar pushups 3 x 10
173.2
14.5 better!
195 x 1 soft knees
205 x 1 decent
210 x 1 knees but decent too
215 x 1 strong! I stopped here
205 x 1 x 6
Had to train on Sunday as we closed out my studio on Palo Alto after a weird five years there, 3.5 that I did not inhabit thanks to covid bullshit. Not much to move but it's always sketchy with my back and body doing that type of stuff
Totally distracted. On business call for half the ruck, never got a rhythm. Only 5 laps, 2.5 miles
Not great at all but it got done
45 lbs
5 laps
2.5 miles
3.2 mph ave
173
13.1
Interesting workout. Low on sleep( dog) so not super strong but the weights moved well and I learned a lot.
Came close to mimicking my last work with this style and weight. Felt very natural
Put the bar up very high on clavicle. Felt great but left shoulder didn't like it when I didn't bring the bar low enough on the third rep of the second set and the bones kind of shuddered their way across the rep
Too high off the chest with a wrapped thumb and a close grip let my elbow flare too soon.
Switched to false grip and all was good.
Also think I have to move my grip out just a thumb's width too; just one finger off the smooth. with the layback style I could have it closer because of the arch and more lats
Have to remember NOT to not touch the chest on each rep. Better to pause than mess with the shoulder
But simply looked up ( not back ) to unrack and just stood up , locked the knees ( need to still get this stronger) then simply drove the bar up with arms and shoulders. When it started to slow drive the TORSO ( NOT just the hips) forward as the old video shows
Much more upright throughout and a much closer to actual overhead finish position
Re reading Brooks Kubiks Dinosaur Press book Ike Bergers technique reads the same way
Good company
95 x 3
135x3
155 x 2
165 x 5 x 3
x 3 x 2
This sucked. Felt good and weight was up so no excuse except the technique, Load the Bow, again didn't work. But I think I finally figured out why: It's just like sumo. When I'm all stretched out to the max I have no trigger to pull to get my press started
No power. Just leverage. But, just like in my deadlift, that's not enough.
I always need speed; acceleration or I have nothing. Slow grind never works for me.
So back to the drawing board. But, another revelation: I've been trying to find the right groove with singles only but I'm doing no eccentrics, no negatives- which literally 'trace' the groove and show you the correct bar path. Also have to put the bar as high as possible on the neck. I think this sets the groove now. Also, wrap the thumb again
This what happened today
175 x 1 good
195 x 1 good
205 x 1 out in front
173.8
13.9
Good news from the eye doc so great sleep and a ton of weight off my mind
45 lb ruck
9 laps
4.5 miles
1:30
3.2 mph ave
172.2
14.3
Close but no cigar. Over corrected BUT the base idea/technique is right. Lay back WITH the bar then press. Last week I arched too hard at the start and didn't leave myself anywhere to lay back. Today I was too upright and instead of leaning back enough I did up and down which lead to soft knees which lead to bar out in front
But it was the first time over 205 with this technique so I'm not displeased,
155 x 1
175 x 1
195 x 1
205 x 1 ( ugly)
215 x 1 meh
220 miss ( way too rushed)
205 x 1 x 4 all solid then missed the 5th one :(
Have to unrack with more, but not maximal, arch. then lay back with the bar tightly. Freefalling doesn't work. I need to build more tension and find the precise layback angle to press from. Not too slow, though, either
The arch needs to go back,, not down
It took me awhile to reverse engineer what I did so naturally just a few weeks ago then promptly forgot
I have to layback WITH the bar.
What I was doing (wrong) was trying to lay back but pushing the bar up almost at the same time
When I go back with the bar 1) it helps me go back as my upper body is now super weighted and 2) when I hit that layback spot and THEN pushing up it counterweights me and keeps from losing my balance backwards
Took me a bunch of sets 65-155 and back down to figure it out
BUT that's the key . STAND UP,LOCK KNEES, LAYBACK WITH THE BAR, THEN PRESS
155 x 1 x 2
165 x 1 x 2
175 x 1 x 2
185 x 1 x 2 these weren't great timing wise
190 x 1 x 2 same
195 x 1 x 2 now it's locking in
185 x 1 x 2
180 x 1 x 2
laterals/rear delts x 3 x 8 20s
bodyweight pushups on parallettes
172.4
13.9
Really solid one. Legs and lungs felt good, nice fallish day, cool, overcast and slight breeze
45 lb ruck
9 laps
4.5 mile
1:23 min
3.5 mph ave
172.4
14.5 !
Strong day, surprisingly. Lot on my mind and was not mentally solid but the body felt good and the groove took hold
Power, bell height and strength endurance throughout the entire 16 sets was very strongpullaparts 3 x 30 still suck
172.4 !!
14.5
Well this started off all wrong. Did exactly what I thought I did last week- layback first then press and it was all over the place.
Wasn't till I locked in and pushed my hip forward FIRST that my upper body went back and I was under it.
SO FUCKING WEIRD. Still ended up rushing it but the levers, and the timing was right
EDIT; I JUST FIGURED OUT WHAT I DID WRONG; WHY I COULDN'T JUST LEAN BACK AND PRESS LIKE I DID LAST WEDNESDAY; I STARTED WAY TOO VERTICAL ON TAKEOFF
I JUST LOOKED BACK AT THE VIDEOS FROM LAST WEEK AND I UNRACKED WITH MY HIPS FORWARD, LOCKED THE KNEES AND THEN LEANED BACK AND PRESS
TODAY'S UNRACKING WAS ALL WITH MY LEGS WITH MY HIPS TOO VERTICAL
I FEEL MUCH BETTER NOW
135 x 2 x 2
155 x 2 x 2
165 x 2 x 2
wt paralettes pushups 3 x 15
173.4
13.5
This went well although differently than expected. I meant to layback, then press, but even from the lightest weights Glenn said I was laying and pressing simultaneously which was not the technique.
Even with conscious trying I couldn't lay back far enough as last wednesday
Looking back now it seems last week I layed back and pushed my hips forward at the same time although that wasn't conscious . Could be I was looser on a wednesday than after a heavy weekend training
Other than that the weights moved ok. Anytime I make 100 kg it's good
135, 155, 175, 195 x 1
then 205an ugly but strong 215Surprisingly strong. Legs and lungs opened up fast, and I got into the groove pretty quickly. This has been happening more regularly and it would be great if it continues. SO much nice to get in the zone right away
45 lb ruck
9 laps
4.5 miles
1:20 min
3.4 ave mph
174
12.7
only one dog stop and the rest was steady state
Actually felt pretty good going into this. Decent nights sleep, all parts attached. Not sore
Mental focus stiff rough but actually better today than of late and 20 sets with the 40 is just damn hard work no matter how you slice it
But it was strong, powerful at a brisk pace and no drop off in power. this technique/groove that I have now has been as consistent a groove as I've had in forever.Really working the standing plank to let the bell float more and the result is a higher swing with no upper body involvement
Just patience at the lockout
I also think of it as lockout leg training for my press
then goblets
24 x 3
32 x 3
40 x 3
173.6
13.5
Not cool but not hot either. decent all the way around
45 lb ruck
6 laps
4 miles
56 min
173.4
13.7
This was a very interesting workout. Pretty much had no idea what I was going to do going in. Pretty much tried everything three times and nothing seems to work consistently
I was going through my YouTube PR press videos and organizing/cleaning up the playlist when I found this old technique
https://youtu.be/Xm5nJ-WLhVc?si=-S2rPLZwXAIh-HLW
It seems I layed back first then immediately drove into the press. Laying back first seems to activate the forward hip drive
Tried it today and it worked very well
1) false grip
2) stand up lock out looking at X
3) layback and when I hit terminal position immediately press
The only slow reps I had were the ones where I pushed my hips forward first instead of laying back OR did not lay back enough before starting to press (making me too vertical)
Not great sleep and a bit sore ( no aspirin for last three days) so all in all it was a strong day . Just definitely not 'fresh' ...
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