Chin Press 135-165 x1 x 5, 170x 1x2, CBswings 5 x 15, laterals, rear delts, rev band curls

 This went well although my left lat was definitely working too hard. In a crampy way that had me worried but stretched out pretty well right away. We'll see what tonight brings but I think it will be fine

Left elbow/arm is definitely higher but not seemingly a problem- at these weights at least

I think the main issue was the triples from 45 - 160 x 2 . back to only singles

135 x 3
145x3
150x3
155x3
160x2
165x1 x  5
170x1 x 2

 wore the flatter adidas today but don't  think they helped. back to the inov8s monday

173.2

The Chin Press 135-180-135, CB swings 5 x 10 10 lbs, laterals, rear delts, reverse band curls

 This worked GREAT! I started out very cautiously and slowly, especially at 135 and above but the  tricep, biceps tendon and elbow were fine

65, 85,95 x 3

135x2
155x1
165x1
170x1
175x1
180x1
170x1
165x1
155x1

now we wait to see how things feel tomorrow

173.4

35 lb ruck Another awesome fast one

 35 lbs

4.65 miles

1:13 min

15:46 ave pace

15:07 last mile

THIS feeling, THIS flow state is what it's all about for me

3 miles in 48:29

32 kg swings 9 x 10/10, 40 kg belt squats 4 x 8, Chin Press,up to 95 x 5, pullaparts 3 x 30

 Trigger thumb still active so I didn't know how this would go. Kind of a test run for if I want to do a Birthday challenge next week with 32 kg swings
I don't lol

First time I've done this kind of style and speed work and I could feel it. Max HR was about 140 and started next set at 115 or so. Compared to the old snatch vo2 days it was nothing but power/speed work is very much like heavy: very little margin for error

Felt my left forearms get a little wonky on the 9th  set so I called it there

Back to fives again. Gotta go with safe but good to know I still got it

then onto the new experiment, the chin press

Kinda like Press 2.0 but without the drop and pop.Wont know til Monday but this felt strong and didn't hurt my tricep at all

45 x 5
55 x5
65x5
75x3
85 x5
95 x 5

173.2

175 x 1 x 5, 185 x 1 x 5 ( layback style) 16 kg five mine 15:15 swing test 100 reps

 This took a few warmup sets ( and almost tweaking my tricep again with  95!) but I think it went well over

I just have to 'THINK RIGHT' when I press or my left overloads, even with light weight.

Once I remembered that it was solid

Chest up, spot X, unrack

Lock legs, layback and pause a bit

Think RIGHT and press

Also DON'T  tuck elbows in, let then flair abit ( naturally)

135 x 1
155 x 1
175 x 1 x 5
185 x 1 x 5 ( missed one at 175 and 185 out front
155 x 1  x1

16 kg swing test

testing out my apple watch too

 

test was easy, trying to keep the watch face from fading. not

100 reps five minutes

HR -125

will take 32 x 8/8 x 10 on Saturday and assess whether I want  to test this next Sat on my B day

173

205 x 4 misses! re tool. bad day

 Little sleep and bad at that. Felt "ok" but then both training partners out but still had a good attitude.The new technique felt great up to 195  but then Nothing at 205. Even just put five on the end trying to be as  casual about it as possible but only the third one made 3/4! fuck me

went back down to 135 with the old layback then press style and it felt ok. Still feeling like I'm psychologically protecting myself at 205. 195 was no problem

135x1
145x1
155x1
165x1
175x1
185x1
195x1
205 x X x 3
205 x 3/4
135x1
155x1
175x1
185x1x2

parallette pushups  3 x 12 felt left elbow a bit! really?

laterals rear delts with 15's

173.0

35lb ruck

 Another good one! Love this new Apple watch for tracking these numbers

35lbs

9 laps

4.63 miles

15:55 min/ mile

1:13  min

115 ave bpm

172.4

44 kg swings 25 x 5( 35 min) gob squats 24 kg x 4 x 3,pullaparts

 Left thumb was wonky so that slowed me down a bit but didn't really bother my grip or technique just had to concentrate on set up more

Other than that pretty strong workout

goblet squats

16kg x 4
24 x 4 x 3
decided not to go on as my left biceps tendon was moving around and that's not good and my abs were yelling at me so back to belt squats

pullaparts 3 x 30

172.4

170 x 1 x 4 175 x 1x 4, 185 x1 190x 1,pbar pushups 4 x 10, 20 kg swings 5 x 5/5

 Changed the start setup to  hips and elbows directly under the bar, with my head more in neutral than looking up

Got tired of not feeling stable and rooted at the start much less HOLD the rack position strongly

this worked well. Have to focus more than ever though on spotting the X as I press 

172.4

205 x 1 x 3, 195 x 1, 190 x 1 185 x 1, Pbar pushups 4 x 12, laterals rear delts

 All tumult considered this went well. I got three singles with 205 after missing the first attempt. GOT to stay on the X. SO MANY things to think about ALL of which are CRITICAL to making the lift lol

135 x1
145x1
155x1
165x1
175x1
185x1
195x1 ALL great up to here
205 x miss
205 x 1 best one
205 x 1 meh
205 x 1 better but tired now
195x1
190x1
185x1 all solid

pushups laterals rear delts ( 15s)

173.0

35 lb ruck

 This went great, except for messing up the pause function on the watch all went well

super super fast. I was right at 16:30 miles from the start and even had some 5:17s at the end but messed up the overall time when I stopped to talk to the huskies lol

worth it

35 seems the perfect weight  as I can really go fast and the stress on the feet knees and hips seem much easier

Dont know if it's because of 11 years of 50-45 lb weekly rucks and it'll get harder if I don't do them but digging it now

Almost feels like a runner again

35 lb ruck 

9 laps

4.74! miles

17:09 pace ( including the 4 min stop)

11 ave HR ( better)

1:21 time ( so figure 1:17)

GREAT SLEEP LAST NIGHT THANK G-d

7:42 min

awake 10 min
REM 1:42
Core 5:39
Deep 39

172.2

40 kg swing 25 x 5,( 35 min) Goblet squat 16,20, 24 x 4 x 4, BW squats 2 x 15, pullaparts 3 x 30

 Bicep forearm got strained friday from spotting levy on his presses and of course didn't say anything to me until bedtime,

Slept like shit the night before so I really needs some good sleep but not to be. In pain all night  tossing and turning

5 hours 17 total sleep and NINE MINUTES OF DEEP SLEEP!! FUCK AND I felt it! Luckily it must have an elbow sublux as it didn't bother me once I got swinging. Dodged another bullet

Sets and reps were pretty strong, all things considered

Goblet squats didn't bother the arm either as I expected they were. Have to do this more lightly and focus on depth more than weight, as well as static strength in the bottom

172.4

12.9 ( bath)

Thursday 35 lb ruck Apple Smart watch data

 A client gifted me an Apple watch so I had to give it a go today. Didn't want to like it but I do.Really like the sleep data but especially wanted to see if I've been fooling myself about the lap distance

Turns out I was shorting it by just a little. Thought  it was .5 mile per lap ( inside edge) but it's wee bit more. Six laps in 3.17 miles.Excellent

And with the lighter ruck my pace per min is better too

6 laps

3.17 miles

48:41 total lap time

16:52 mile ave

ave hr 123 ( actually higher than expected. faster pace?)

Wore the GoRuck MacKalls and they worked great. perfect for wet mushy  ground. didn't feel good at all last time but this time perfect

173.4 bw

175 x 1 x 9,185 x 1, 190 x 1 195 x 1 x 2 , 190x 1 x 1 PB pushups 4 x 12, 20 kg swings x 5 x 5/5

This went great. Really focused on the getting comfortable in the start/rack and initiating from there. 

Started blending in at about 4 sets in. Urack focusing on making sure to push with the right arm ( to be square!) then driving with the HIPS again to initiate instead of the knees,

The Adidas shoe is better for this the positions felt good leverage and the tricep was fine

Parallel bar pushups 4 x 12 these felt great!

20 kg swings 5 x 5/5

205 x 1 x 2 ( 2 misses) 195 x 1 x 2, laterals rear delts bw pbar pushups

 Weird day. Bad sleep and wanted to get three 205's. same technique as last wed but I got a little "wavy" bend in the mid rep so I made first and third ( kinda no lockout) then changed back to flatter adidas and and it went away! 

But the good news is a ground pretty hard on four 205 attempts and nothing hurts!

185 x 1
195 x 1 ( big jump)
205 x 1 ( shown)
205 x miss
205 x make ( same no lockout -balance)
205 x miss

195 x 1 adidas shoe

195 x 1

185 x 1

190 x 1

laterals
rear delts
V angle p bar pushups 4 x  10

174

Sunday ruck 35 lbs

 Decided to lower the pack weight  to see if that helps with the toe issue and MAN did it feel light!

almost too light. First mile in 14:30 lol

8 laps

4 miles

1:04

16 min miles!

173.4

13.5 bf no bath

36 kg swings 25 x 6 ( 30 min) 20, 24, 28 kg goblet squats x 3's, pullaparts

 This was ok.Used the new old swing techniques (leg dominant) and it was ok. Still have to get used to the balance differences with heavier weights tho

the goblets were  harder than expected. also depth not good. definitely can tell I  haven't been doing these

will probably combine them with bw squats for a pump

173.2

Thursday ruck

 This was strong. 49 minutes for the three miles. Big toe was fine but got tight again later. Traced it down to the tight left gastoc. Stretched that out and mobilized the big toe joint and all was good

45 lbs

6 laps

3 miles

49 min

172.6