"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
This went perfectly. From start to finish.Not only were( are) the cues correct and fit the technique but the technique is correct as well. AND I can REMEMBER all of it it seems,lol!
Cues
X
LOCK
PUSH/HIPS
Long story
Hips in front of bar and spot the X
Push up into bar into vertical locked position and freeze for a second
Stay on the X and maintain upward pressure on bar
Push towards X drive hips forward simultaneously
135 x 3 155 x 3 165 x 3 170 x 3 175 x 3 180 x 3 185 x 3 175 x 3 x 2 165 x 3 pauses
24 reps between 73 and 82% of 225
20 kg swings 5 x 8/8
light pushdowns 3 x 20, 15, 15
BW 175.6 BF13.5
Noon BW 176.6 BF 10.6 Bath W 60.1
One of the big differences was initiating the press with my arms and shoulders instead of laying back or driving my head back. And THEN immediately driving my hips forward to get under the vertically moving bar.
Also REALLY re acquiring the X at the start, at the lock AND pushing to it as I press. Vital I think my level of T spine back bend with adjust with the heavier loads more naturally with this technique
At least that is the hope
We'll see Monday but very very very happy with this today
This went great. Technique held perfectly ( well except for two slightly wobbly reps but NO misses or even close to a miss) Did 9 strong sets and did 215 to stress test it for the last set. That set was a bit wobbly but in the groove after all
CUES
1) X
2) Elbows
3) Lock
4) X
5) Press /Hips
the wobbly reps were when I didn't really lock out long enough or I didn't reaquire the X right before I pressed
But can't complain at all Next monday 215 for as many good sets as possible THEN back to two plates
Strong day but hard. Everything should have been stronger but height on bell was not as good as I hoped. Not sure why except it was just nick and me and we were going too fast
First 5 sets it seems like just about a minute between sets. I realized it and slowed down to at least 1.5 min but my heartrate didn't seem to come down much
Height wasn't bad but not better than last time. Barely as good.
Well this went perfectly. Not a bad rep all workout and it is simplicity itself. The lessons from monday got incorporated effortlessly
The Cues ( long version) 1) hips in front spot the X
2) Elbows right under bar
3) Stand straight up and lockout, stay on X
4) Head moves back, press straight up
5) Hips move forward immediately
Short Version
1) X
2) Lockout
3) Head back
4) Hips forward
Such nice straight lines! Only iffy rep was the last set with 185 where I let my elbows come forward too much on standup and it was a bit wobbly
135 x 3 155 x 2 175 x 1 185 x 1 x 2
195 x 1200 x 1 x 2
190 x 1 x 2 185 x 1 x 3 Couldn't be happier. Keeping the bar rack high, elbows vertical and directly under the bar, pushing the bar up with my arms on unracking ( this keep the start position of the press higher too) and staying on the X, moving my head back as I start to press and simultaneously driving my hips forward.
THIS IS IT
It may take a while to do it right with 215-225 but this is technique and form Next Monday just lots of sets with 205
20 kg swings 5 x 8/8
Light pushdowns 3 x 15
BW 174.8 BF 14.9 ( One glass wine last night)
12 noon BW 176.4 BF 10.7 W 60 ( bath) never have hit 60% hydration so many times
Actually this went pretty well but I'm not sure it's for me. Even though, on surface it seems like less moving parts and is very similar to what I've been doing I think there's even less margins for error
Especially when the weight get over 205
I used my reverse pelvic/back rhythm ( after setup lean back to get my hips to go forward and it worked ok til I got to 215 then it was TOO much and I lost balance backwards.
Also with this technique I lowered the bar a bit on my chest that seemed to make it easier to load the bow forward BUT also makes it easier for the bar to roll on setup. argh!
One thing that was clear with this technique: I HAVE to unrack the bar to a pretty vertical start position and then load the bow. If I unrack with the hips already forward I lose any 'slingshot' effect. that's a positive but it's still precarious to hit exactly the right spot
Oly press practice 45 -105 x 2 135 x 2 x 2
155 x 2 then 175 x 1. still good up to here then 195 x 1 ( here I wasn't unracking vertical enough and I made the weight but slowly 205 x X lost balance backward from the above technique then 205 x 1 make decentthen 215 miss pretty badly then a 'kinda' make losing balance at end. Dumped the videos. Ugly
then down to 195 x 1 x 3 the 175 x 1 perfect then two plates for unracking holds but it didn't ( as it never does) feel 'right
laterals/rear delts 3 x 8/8 20s
BW 174.9 BF 13.8 4 am
12 noon BW 175.6 BF 10.6 W 60.0
this seems to be my best ever rep
Cues Spot X Stand up and lock Press to X Get hips back under bar!
Stronger than expected today.More the decent height and power on the swings and it was just nick and me and we moved pretty fast. Lungs and legs and back were good with it too
This started terrible and ended up ok,possibly great
Nothing worked today. Could not "pull the trigger" on this technique and missed all kinds of things. Was doing all the things I've been trying to do but the bar was all over the place
Then, I decided to 'feed the mistake'. My natural tendency is to "squeeze the sponge" to activate my lats and launch the bell from there. But it always go forwards and out.
I have to overthink things a lot NOT to use this "drop and pop" technique.
SO I decided to feed the mistake but aim the bar to my chin
worked very well. even tired from lots of heavy misses. Plus, its very natural and I need something natural, overthinking is driving me crazy
175 x 1 195 x 1 x 2 out of front so I took it over 205 x 1 surprisingly very good 225 x X about forhead height. no power 225 x X ( two plates this time. ugly) 220 x X the same, nothing there 215 x X what? 205 x X!! 179 x X ok , now I know I have to do something else
Now squeeze the sponge and aim bar to face 179 x fast! 205 x 1 decent 215 x 1!! weak lockout but hey and it launched off my chest 205 x 1 x 3! 179 x 1 x 2
Looks like my wine consumption is going to be a Sat night thing instead of nightly. But it was GOOD to have two glasses of red. I do enjoy it. But was prepared to pay the price this morning but it was no problem. Might try beer next week as I have a half bottle of wine that's going to go bad. A few Sam Adams might be good
No headache or hangover and ruck was strong smooth and relatively easy for the first time in forever
Legs were loose and stride was good as was pace. Nothing fast but after the last 4 days of pain and restricted movement I was more than happy
Cool, overcast and a slight breeze. Pretty much perfect
45 lb ruck
9 lap
4.5 miles
1:30 ( four doggie stops ,lol.But not rest stops like Thursday)
Didn't even know I would be able to swing today. My hip got squared away pretty well but I over stretched my pec and rear 3rd rib it seemed and it was painful at rest, even at sleep and when I adducted my arm!
Didn't seem like it would heal in time but it ended up fine. TONS of bodywork and a bunch of tylenol and lo and behold not only could I swing but got the whole workout done. Not as strong as I would have hoped but hell, 24 hours prior I thought I'd have to skip it
I didn't feel it doing air swings prior but loaded is another thing but all good
Rib went back into place
40 kg belt squats 3 x 10 these were fine and my wonky left hip and adductor were also back in place. I didn't push the depth or do 12's but happy again just to be out of pain and be able to move normally
A complete slog. Very little sleep. Tweaky left QL and hip out of the blue. and just beat up overall from the last four sessions. Kinda just jumped up on me.
But it got done. One slow step at a time with a lot of rest stops
45 lb ruck
6 laps
60 min
3 mph ave
this was pure mental training. lats and back just as sore and tired as it's ever been. haven't felt this in forever
Pretty beat up today and should have gone lighter but didn't
Un racking the bar with my glutes on Monday jacked up my left hip a bit. I should have remembered this since the last time it happened. Nothing serious but a tight piriformis and a taut adductor. Working its way out but today didnt help
On video I can see my elbows dropping to vertical or behind the bar at start making the bar go straight up too much and ending out in front
Used the legs to un rack but it wasn't enough. Missed a couple reps out of front and didn't fight them
Last set was best when I got the hips to move first then fall back and STAY EYES ON X, THAT'S KEY AS EVER BUT SO HARD TO DO
Definitely felt a little tight and drained going today. Most probably from the heavy swings and ruck and just not enough stretch time.
But I felt good enough and the even better thing is that I'm not stressing about it almost at all as I was forever each Monday. This new technique is way more natural for me and I don't have to think much at all, which is a great time.
Thinking makes you slow
Normal warmup up to 195
then 205 x 1 ( out in front a bit, elbows not quite high enough)
then 225 x 1 ( no happy at all with the lockout but it's all going in the right direction)
was not feeling taking it over again so down to 220 and a strong one, although the tightness is showing up in my lockout even here, BUT it's the 30th time I've made this weight and that ain't nothingthen a strong 215, elbow up better and timing the fall back, hip drive start better. I was tensing my glutes to unrack the bar and I now think that might not be the best to get the hips started first.If I lock out knees then drive hips forward WITH glute tightening it seems better( on air practice) than if they're tight to begin with. I'll try this Wednesdaythen 210!then 3 sets of 1 with 205 this is definitely my strongest workout I've ever attempted then 3 x 8/8 with 20s on laterals and rear delts and
3 x 10 with heavybands pushdowns
BW 176.0 BF 13.3 !! W 57.8 wow something is working. the no alcohol?
This was a solid one, Remembered to lean back at the top to deal with the huge weigh imbalance and my grip did not give me any problems this time . Can't treat this weight or, really, anything over the 48 kb casually, they are not the same for me as the weights under
60 kg one arm swings 8 x 5/5
68 kg one arm swings 2 x 3/3
Thought three's would be enough to build maximum bell height but I think 4's are the sweet spot for this weight
68 kg belt squat 3 x 6
Jumped right to this, First time I've ever done it, too. was thinking of doing 8s but 6s were enough this go round. felt hard for first then then no problem
Started out fairly fast with my legs and lungs feeling ok. Warm but not too hot and some breeze, which always helps
Feel like I'm already starting to adapt to the heat. especially mentally.
All cold shower right after ( well , not quite shower but wetting everything down with all cold. working up to shower. but I can tell it's a good thing. contrast temps
45 lbs
6 laps
3 miles
50.41 min!
about 17 min miles actually felt faster than that but more important than anything I felt strong
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