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
.jpg)
