205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best.

Trying to figure out exactly how far to place my feet in front of bar plus it seems I was tight in my hips as well which made the swing out go forward more than up. 185 was perfect

going to try my black adidas shoe on wednesday

173.3 right before workout

44 kg swings 23 x 5, 30 min, BW squats 10 x 12, pullaparts

 Tracy got the flu last night so todays schedule was all over the place but it got done!

172.5

35 lb ruck 2 miles in 30.5, 3 miles in 45.5!

 Hot one and fast one. Quads were super sore from the squats yesterday but it didn't seem to bother  my speed

35 lbs

3.52 miles

2 miles in 30.5!

3 miles in under 46!

ave pace 15:16

ave HR 129!

15:29
15:16
15:03
15:01!

172.2

165 X 1 X 3, 175 X 1 X 3, 185 X 1 X 4,BW squats 10 x 12, laterals 4 x 10 12 lbs

 Moved the bar up an inch again

Set my feet directly under the bar then moved them just slightly in front of the bar

kept hips in front on unracking

IT WORKED PERFECTLY

When I fall back I think it's been because I set the feet too far in front on the setup

If they're not in front enough I'm too vertical and the bar gets pushed forward

squats were way stronger and more accessible. the groove felt very natural and smooth

172.6 

195 x 1 x 2, 205 x 1 x 3, 195 x 1 floor pushups 4 x 20, rev bar curls

 Pretty  strong day. found out some important point too

Slightly wider grip is better to get elbows up

Slightly  narrower foot stance is better to get hips in front of bar

172.6

35lb ruck

 Strong one, legs not too sore or tired at all

35 lbs

9 laps

1:18:02

5.01 miles

15:31 ave pace

111 ave BPM

171.6

13.5

40 kg swings 25 x 5 28 min (pr), BWsquats 5 x 10, pullaparts

 Very strong day. This bell seems to be my 'goldilocks' weight- just right

Seriously good height and power

BW squats were good Very slow deep and precise. surprisingly harder than belt squats

170.6 !

13.5

Thursday Ruck

 Started out slow and soggy, ended up pretty fast

35 lb ruck

3.56 miles

54:38

3 miles in 46:25!

15:19 ave pace

15:48
15:19
15:12
14:24!!

171 BW

Chin Press 205 x 1 x 4 (+ 2 misses), floor pushups 3 x 20, rev bar curls 3 x8

 I little sloppy but not bad. Just ran out of tightness and triceps for the last two sets

172.6

13.9

Sunday Ruck

 Legs a  bit  tired from yesterdays( pathetic) leg work but I can definitely feel the quad and it tells me how much I need it

35 lb ruck

1:20:19

5.10 miles

15:24 Ave pace

9 laps

172.6

13.8 no bath

32 kg swings 20 x 10 ( 30 Min) BW squats 4 x 12, kickstand squats 3 x 5/5, pullaparts 3 x 30

 Slept well last night  so this wasn't too bad

Really focused on legs, locking out and trying to say flexed at the top. also some toe gripping

Want to start focusing back on quads more, belt squat are not getting enough lower quad and I've lost a lot of knee mobility and knee over toe dorsiflexion

171.6

13.7

food rightnow

meal one
Space milk protein
Vit C
Creatine

Macademia nuts
Almonds
PNB

meal two

beyond meat burger with cashew cheese
     or
Mung  bean scramble eggs/onions mushrooms vegan cheese/nutritional yeast
myocellular bacon
soy or oat  yoghurt/ hemp seeds/ wheat germ

noodles and tofu 
      or
Rice and tofu
Soy or Oat milk

feeling great on this. and for some reason stomach is definitely flatter?!

Thursday ruck

 Fast one! Great nights sleep really helps

35 lbs ruck

6 laps

3.63 miles

55:51
( 3 miles in 46.25!

15:21 ave pace

15:48
15:12
15:11
14:58

121 Ave HR

172.2

Chin press 175 x 1 x 10, 20 kg swings 5 x 5/5, leaning band tri ext

 My hip was acting up from the layback press arching. Right  Rec Fem overstretched. Ive had this before but it was distracting and keeping me from getting under the bar as well but no worries

Surprised I lost the groove so fast, only a  week off BUT I did re introduce a similar but very different motor pattern to screw things up

165 x  1 x 2

175 x 1 x 10

thought  about going to 180 for the last five sets but then thought better

172.0

Layback press 200 x 1 x 4 attempts, band pushdowns band reverse curls, laterals rear delt

 All over the place, as it the way it seems. switch to something new/ old, it works great for a few workouts then the searching begins

Slept well, mentally ready just not all there
135x1
155x1
165x1
175x1
185x1
195x1 ( out in front)
200 x 1 kinda
200 x 3/4 out in front
200 x 1
100 x 3/4
185 x 1 x 3 ( just so so)

back to the chin press

172.4

5 mile ruck 35 lbs

 Started a bit slow but picked up well

Pretty strong and fast

35 lbs

9 laps

1:19

5:17

15:24 ave pace

16:03
15:42
15:21
14:51
14:48

116 BPM

173.1
13.1

48 kg swings 20 x 5 22 min (pr), 48 kg belt squats 3 x 8, pistol practice 3 x 4/4, pullaparts

 This kicked my ass and I think mainly it's because we were going so fast. Just Nick and me and it was I go you go. man that was hard to try to maintain height ( which I did pretty well)

Next week starting the cycle with the new, lower heel Do Wins and see how that works. It's been fine ( no neg feedback) on wednesdays and it's definitely a more stable shoe

then back to pistol practice and MAN am I OFF! Looking at the video my knee barely moves over the toe compared to when I was decent at these a few years ago

I think the key is just practicing on my left leg as doing the right tends to tweak the hip/ back I think

172.8

12.3 ( bath)

Thursday Ruck

 solid one but not fast. legs felt heavy

35 lb ruck

6 laps

3.55 mi

56.47

15:57 ave pace

15:14 last mile pace

123 bpm ave

Layback press 175 x 1 x 6, 185 x 1 x 5 190 x 1, 20 kg swings 4 x5/5 24 kg swings 4 x 5/5,floor pushups, 20, 20, 15

 Layback press felt much more normal today.  No shouler bicep tendon or elbow stress at all

Cues are :
1) get hip in front of bar

2) Elbow under the bar

3) Unrack with legs

4) Layback until I see the X

5) Press To the X

Do Win shoes seemed fine

173.6

13.1 no bath!  the weight  helps

Layback Press pyramid 155-190-180, kb press 24 kg 2 x 3/3,

 Well this was a very weird day. All kinds of shit this am and glenn and nick out so I decided to play around a bit

Which I haven't in forever

Tried kb clean and press and man, once again, it's so awkward anymore
16 kg  x 3/3
20 kg x 3/3 x 2
24 kg x 3/3 x 2

Biceps felt weak as shit. IN THE RACK POSITION!
Decided it isn't going to be a main course

Then went back to my old press from the chest. Was pretty upright til 165 when I realized shit was just going to push forward again so layed back a bit and it wasn't too bad
165 x1
175 x1
185 x1
190 x1 x 2
180 x 1

laterals

rear delts 3 x 8 each 15 lbs

172.0

Sunday ruck 35 lbs 5.09 miles

 Legs were heavy and slow today

35 lbs

5.09 miles

1:21

15:57 ave pace

16:18
16:11
16:05
16:01
15:02

171.8

44 kg swings 22 x 5, 30 min, 44 kg belt squat 3 x8, pullaparts 3 x 30

 Was light today ( 171.8) and even though I slept well and nothing hurt I didn't find the same groove as last week. it got done but not as smooth as I would have liked