155-195 Press, laterals rear delts pushdowns

 This went well although I did feel my tricep a bit on 185 but I think I know why. And how this whole thing  happened,

I PUSH WAY MORE WITH MY LEFT ARM  it seems

Everything was fine up to   180 but then it got out in front of me a bit and I felt the slightest over contraction in my tri. nothing bad at all but it was there. feels ok now but no perfect

Really focused on driving with right arm on next sets/ Especially important on unracking

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1
195 x 1
185 x 1
175 x 1

172.2 bw

Sunday ruck in the rain

 Strange one. Slept like shit Sat with a stomach ache (?) for no good reason. Still felt rested but weird

Light rain threatened but started off with ruck but no raincoat. 3 laps in started to rain so I went back for the coat. Wore it for 3 laps then it stopped raining. Put it back in ruck and it started again lol

Left if off

45 lb ruck 

9 laps

4.5 miles

10, 280 steps

1:30

172.2

24 kg swings 20 x 10 ( start of new cycle) 24 kg belt squats , pullaparts

 Shifting gears starting today. Lowering the top weight of the cycle from 48 kg to 40kg. Want to emphasize more power, speed and endurance than top end strength after so many years now chasing it.

Feeling like I did when I quit swinging the 60 and 68kg bells, that I am taking un necessary risks for little to no payoffs

So

week one 24 kg 20 x10

week two 32 kg 20 x 10

week three 36 kg 25 x 5

week four 40 kg 20 x 5

24 kg belt squats 12, 13, 14, 15

pullaparts 3 x 30

173.0

Strong ruck

 Great weather, cool, overcast and threatening rain but not raining

Quads were tight from the 400 swings and squats but speed was good. Just a few rest pauses as lactic acid started to build

45 lbs

6 laps

3 miles

52 min

17.20 Min miles

felt good start to finish

173 lbs

16 kg swings 20 x 10/10 27 min, bw squats 4 x 20, floor pushups 11, 12, 15

I'm really liking this workout. Easy for sure but  it still gets challenging from sets 15-20

squats are still fun (hard) getting ready to get that fifth set in there

and elbow is feeling almost 100 % normal

173.4 BW

135-175-165 Press, two hand swings 16-32 kg , laterals rear delts

 Everythings been perfect  but some time between 4 am an 11:30 my tricep started to tighten just a bit, for no damn good reason of course
But it didnt bother during the workout although I was aware of it

Went VERY slowly but still ended up at 175 strong
65, 75, 95

135 x 1
145 x 1
150 x 1
155 x 1
160 x 1
165 x 1
170 x 1
175 x 1
165 x 1
155 x 1  10 lifts not bad

Back to Stiff, X, Stiff 
Elbows vertical to floor and right  under the bar

 172.8 BW

outside of worrying about my elbow blowing up all of these were easy

Fast walk PR 6 miles in 1:32!

 Really soggy out there today and decided to just fast walk it instead of ruck

WOW!

Things took off like a flash and continued all throughout

passed the first 3 miles in 45 min no problem and then decided to do 12 laps instead of 9. Not only did I maintain pace the last 3/4 mile it felt like my legs were out of control "fast"! Like they wanted to break out into a run! unreal!

12 laps

6 miles

1:32

12,404 steps!

172.4 bw

48 kg swings 20 x 5 ( 34 min) 48 kg belt squats 3 x 10, pullaparts

 This was ragged. Just took forever to get warm and find my balance and groove. Not sure why but not very powerful today. Lungs were good though and pace was solid

didn't help that  I only weighed 171.8 although that shouldn't really matter

Getting ready to change things up though. EITHER going to try two hand swings again OR switch to topping out with the 40 kg. Seems I am forcing things too much

Thursday ruck short

 Everything went wrong this morning but still got started well. three laps in had to pee BUT the bathrooms were locked for some reason. made 1/2 another lap then decided peeing in public at noon at the park wasn't a good idea so got home quick

Was peeing like mad all day, dropping water. nuts

45 lb ruck

3.5 laps

almost 2 miles

back to the bar press 95, 105, 115 x 1, 16 kg swings 20 x 10/10, BW squats 3 x 20, floor pushup 1 x 10

 Started off with 16 kg swings in sets of 10/10 and I am really digging these now. I love how light they are as opposed to bells that can tear my arms off all the time

found a great groove and rhythm and feel like it's not tearing me down

then onto bar presses just to test drive the elbow

Wrapped the thumb and went back to Stiff/X/Stiff, went easy and most importantly the elbow didn't feel anything! going to come back very slowly and still lead with swings on wed and keep the press sets light and limited volume

also really digging the high rep bodyweight squats

KB press 20 kg x 4/4 x 8,24 kg press x 2/2 x 4,db laterals 4 x 8 20 lbs, rear delts 4 x 8 20 lbs hammer curls 3 x 8 20 lbs

 This went very well, the 20 kg bell sat better on my forearm than the 16 and didn't feel like it was right on bone. the weight of course is nothing and moved well and the groove felt solid

Right arm though was shaking alot, I think from weak stabilizers as well as not being used to be directly overhead for years ( as opposed to my standing incline position)

The elbow was fine too

24 kg was easy too just want to get all eight  sets of 5/5 before I start building the 24 

174.2

Sunday Ruck

 Solid one! Fast and strong from the start. It seems the extra squat work is already making my legs stronger although that doesnt make sense, so fast. but it was good

went back to GoRuck Macv2  and they were perfect

45 lbs

9 laps( thought about adding another - soon)

1:20 min

10,280 steps

4.5 miles

44 kg swings 25 x 5 28 min, 44 kg belt squat 3 x 10 pullaparts 3 x 30

 Super cold morning and slow getting started but ended up very very strong.. and fast pace without trying

Bell height and speed also good. Focusing on sitting back ( hinge) at break start and aiming for 7 o'clock in back swing. arm glued to rib as usual

174.4

13.9

Thursday Ruck

 A really good one except realizing my new GoRuck Mackalls are not going to work for rucking. I think it's because the laces do down the top of my arch too low and inhibit dorsiflexion. Bummer as they are great arch support

45 lb

6 lap

53 min

3 miles

16 kg swings 20 x 10/10 ( 35 min) bodyweight squats 4 x 20, floor pushups 3 x 10 (yay! tricep ok)

 this went great better than I could hope. the swings which I planned to only do 15 sets were so strong I did the 20

and the squats were perfect, hard but easily doable with perfect form and good control and depth. what a pump too! haven't had a quad pump in forever!

Resting about 45 sec sets

Floor pushups  were fine. elbow  seems normal.'back in alignment' so all is well for now but still planning on stayin with kb press now

this scared me

173.6

16 kg Long Cycle clean and press 8 x 4/4, laterals 5 x 12, rear delts 3 x 12, band pushdowns 4 x 20

 Well this was great. Much better than I hoped. After a few false starts with playing with different iterations I ended up with my classic  style and it felt fine

worked up with 10, 12  14 kg first
really paying attention to easing into the support position

I'll do 10 sets of 5/5 with  the 16 next week then go to the 18 or 20 kg depending on how it feels

Oh the sunburn is a niacin flush from a new bottle of SLOW release niacin lol

173.4

Sunday Ruck

 Wow! Surprisingly fast and easy! one of the best in forever. Didn't sleep great either but all systems were go from the get

45 lbs

9 laps

4.5 miles

1:20

top speed 4.6 mph!

very effortless flow today so much fun this way

40 kg swings 25 x 6 ( 30 min ) 40 kg belt squat 3 x 10, pullaparts 3 x 30

 Elbow felt good all night and not a peep from it on the swings thank goodness!
It must go in and out of alignment as it goes from zero pain to elbow tendon pain for no discernable reason and then goes with away again. weird

Speed power and bell height  all good and recovery too. Top HR was just 140

 BW 173.4

thursday ruck

 decent one. broken up a bit by bringing food and blanket to a stray dog in the neighbor hood but otherwise continuous for the hour

BUT don't think the new GoRuck Mackalls are going to work for rucking. Actually got a little hot spot on my right forefoot which none of the four pairs of boots ever gave me

Disappointing

45 lbs

6 laps 55 mins

3 miles

Elbow actually worse. the elbow seems very unstable and when it rotates "wrong" the tricep lights  up

This is going to take awhile I'm afraid

16 kg swings 15 x 10/10, bw squats 3 x 20, 2 x 15, kb press light, band curls, kickbacks

 Tricep definitely better but definitely not 100%

Luckily it didn't bother the swings which were pretty easy which is exactly what I wanted

but when I got to the bw squats my legs were already toasty  and the 20's just were perfect 

I've never trained just bw squats and I'm actually excited about the possibility. as an endurance exercise. got a great pump too lol

then onto kb press

12 kg 14 kg x 5 x 5 didn't feel it much but did a little

at 16 I did so I stopped.

Its that elbows out angle that it doesn't like

tried some kneeling pushups and about the same

BUT  SUPER TIGHT ELBOWS IN didn't bother  but have to really unload a lot

But its only 48 since the tweak, too.

Tweaked elbow

 Well this was weird.  Started feeling the tricep load up at 155 and thought it was weird.It had felt perfectly normal all this time

I think the elbow is unstable now and rotates in or out under not perfect load. and I think I've been weighting it more all this time

Put an elbow sleeve on and 175 felt fine

then 195 and I can see in the video my left elbow is higher; much higher, than my right and the bar shifts but the tricep didn't hurt

then to 205 which was fine

then to repeat it and the bar got out in front of me a bit( trying more kono style and right as I was about to lockout I felt it grind and a slight  tearing feel/ sound and knew right away something was wrong

It didn't really hurt after but I knew I had injured, not just tweaked it

Floss, ice, light pushdown and laterals and rear delts, light

today, Tuesday it feels 80 % right but I'm done pressing for awhile ( barbell) Not sure what else will be the main course but I'll know more when it heals: kb press, pushups, swipes, arm casts? not sure but I am sure I don't ever want to be really injured again

For any lift

32 kg swings 20 x 10 31 min, 32 kg belt squats 3 x 10 pullaparts 3 x 30

 This went well. Strong and fast and no bodyparts were talking to me

HR hit 160  at 13 sets and recovery start was 140!

Cardio coming along

BW 174.4

Sunday Ruck

 Strong one. More than cool out, almost cold so that always helps

Steady fast pace from the start, legs and lungs all good

45 lbs

9 laps

4.5 miles

1:20 min

10K steps

174.4 bw