3 mile 35 lb ruck pr

 3.01 miles

44.24 !

5.01 Ave Pace!

finished up with

3.57 miles

53:56

15.07 ave pace~~

macV2s regular day just legs did what I asked them to and  lungs were fine

splits

1) 15.28

2) 14.58

3) 14.38

4) 15.22 ( cool down)

170.4! back on track

"Push Press' 1.0 :185 x 1 x 11, 16 kg swing vo2 22 x 8, laterals rear delts 3 x 10 12's

 Decided to give into the mistake and actually TRY  to use my legs a  bit at the start.I've spent SO much energy trying NOT to I wonder what letting go of that  might create?

Today was a very good first start though

Still have to locking knees after unracking though AND Spot the  X. But a quick twitch/flex of the legs should help a ton:

Create starting speed

Take pressure off the front delt at the bottom/start

Work my quads

Make it a more total body feat of strength lift:  My standing push incline press lol

THIS is the BALLISTIC LIFT AND START I've been looking for I think. A slightly closer stance will help too

185 x 1 x 11

170.1 at 4 am

171.2 at 12:30

gotta keep it at now lower

185 x 1 x 2, 195 x 1 x 2, 205 x 1, 210 x miss, 190 x 1 x 2, 195 x 1 , 195 x miss, 195 x miss

 Not happy. shoulders  just tight and kinda achy from roughhousing the gabe dog yesterday. rush the lifts of course and could not fine the line or the timing 

168.8 again. got to fix this

35 lb ruck 5.01 mile

Strange day.Legs felt great but not as fast as I thought

5.01 miles

1:18;20

15:37 ave pace

splits

16.19

15.44

15.31

15.09

15.19

168.8 !! yikes

walk got slowed down when I thought I saw a homeless guy walking around with a gun in his hand!

took the long way home and called police. they didnt find him but it definitely changed everything on that last mile 

40 kg swings 10 x 5/5 22 min, 40 kg belt squat 4 x 10, press 5 x 1 115 lbs, rev grip pullaparts 3 x 20

 terrible sleep last night (dogs) but still was solid. as much as I don't want to admit it the light fast swings are definitely making a difference

As Louie always said, if just go heavy you get slow and loose coordination

Plus doing 5/5 is making a difference too

very happy with bell height and power

169.0

11.7!
58.7

"One Cue" 180 x 1 x 5, 185 x 1x 5, 190 x 1 x 2 swing v02 15:15 22 x 8, floor pushups 3 x 20, rev pullapart

 Have to say it was a good day

Only used One Cue: "take it off with the chest" and everything else just fell into place

swings were much better. I go you go style with nick. no clock made sure to use my heavy  bell form too

170.2

215 x X,205 x 1 x 3 (+2 misses) pbar pushups seated laterals, rev band curls

 Overcomplicated it. Again

Went  from just "take it off with the chest" to big air, rotate under, take it off with the chest,let it settle,, then drive

and was all over the pace

this  215 was a bit higher/ better than last week but nowhere close :(

170.2

35 lb ruck 5.39 miles

 steady state, felt strong from the start but first two miles were slower than I thought  they would  be given how good I felt

35 lbs

5.39 miles

1:23:32

15:29 ave pace

16:11
15:50
15:37

15:09
14:44

170.0

36 kg swings 12 x 5/5. 36 kg belt squats, 4 x 8, bar press 125 x 1 x 5, rev grip pullaparts 3 x 20

 this was strong. 36 kg was a perfect weight, this needs to go into the rotation from now on

my swing feels really good again and I wonder if it is the light swing vo2 work? I had made my mind to take it out now not so sure but today was strong. going back to 5/5 was definitely the  right move

170.6

185 x 1 x 10, 16 kg swing vo2, 22 sets of 8, floor pushups, 40, 30, 17

 BIG AIR

TAKE OFF WITH THE CHEST

LET IT SETTLE

DRIVE

Taking a bigger breath and locking it down right before take off made a difference. Much easier to hold the weight, which felt lighter. like pumping up the stability ball

Swings were better but something doesn't feel right about this protocol anymore; almost too much power involved.I feel like somethings going to give

Dropping it and going

back to bodyweight squats next week

                         

170.4 at 12 noon

205 x 1, 215 x miss, 205 x 1 x 3, parallete pushups, 35, 25, 17, seated laterals 3 x 10 12s

 Can't rush the setup, have to make sure I really get my chest up as I get under the bar BEFORE I take it off with the chest or I end up too vertical

this is the first time since Oct 24 that I've even tried it off my chest so I'm happy PLUS 3 downsets with 205 is solid

 170 at 5 am

171 at training

35 lb ruck 5 mile pr~

 This was wild. Super fast from the start; so much so that I thought I had better slow down as I had a long way to go but the legs just motored!

 5 miles in 1:05:48

15:17 ave pace

total ruck was  5.16 miles

1:19.01

15:17 ave pace

splits 

1) 16:24

2) 15:49

3) 15:35

4) 15:00

5) 15:01

super happy with this

169.8

24 kg swings 5 x 5/5, 28kg 5 x 5/5, 32 kg 3 x 5/5 32 kg squats 5 x 8, press 115 x 1x 5,rear delts 3 x 20

 Shitty  sleep ,right rhomboid overstretched from sloppy speed swings and didn't even know if I could swing anything but it turned out fine

One of my key tenets is 'go back to as normal ROM as soon as possible' to let things ''reset" and it worked again. thank g-d

Just can't get sloppy on those speed swings especially because they're so light,  too easy to slop things

170.4

12.2

Strong ruck

 This was strong from the start for some reason. Sleep was ok and body was pretty  stiff from the fast swings but legs loved well

Macv2s again. I  think these are overall better and just as fast

35 lbs

6 laps

3.56 miles

55:10

15:27 ave pace

15:42

15:28 (30.67 2  mile)

15.20 ( 45.87 3 mile)

170.8
13.1

175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 15:15 20 20 sets of 10, floor pushup 30,25 20, 15

 This went perfectly

TAKE IT OFF WITH YOUR CHEST

HOLD IT WITH YOUR CHEST

Virtually every set the exact same

and then swing vo2 ( which I have to admit I was pretty anxious about suffering through) was ok. Hard but not extreme.

15 sec rest is just no time to do anything but click the counter and look at the clock

up it one minute next week, 22 sets

170.8 at 4 am

205 x 1, 210 x 1!, 205 x 1, 200 x 1x 3!!!, floor pushups, 35,30, 25, seated laterals 3 x 10 12s

 Oh my g-d it worked! straight  out the shoot,too!

Didn't miss a rep. Can hardly believe it

"TAKE IT OUT WITH THE CHEST'

Everything just worked from that

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

171.2 at workout time

this is SUPER encouraging! Finally!

35 lb ruck ( macV2 boots) 5.21 miles

 Decided to switch back to the GoRuck MacV2 boots and have to say they do indeed feel better. the 13 mm heel to toe drop is definitely more comfortable during my gait than the 5 mm OTB

My time was decent, just about the same as the OTBs

35 lbs

5.21 miles

1:22:09

15.32 ave pace

Splits

16:28

15:58

15:19

15:05

14:50

legs felt great. loose and fast. no hangover from yesterdays heavy work

169.0

12.9

48 kg swings 10 x 5/5 ( 19 min) , 48 kg belt squats 4 x 8, Bar press 40-60 kg x 1, band rear delts 3 x 20 ( red0

 Well this was  fucking hard. When  I got through and saw we did the ten sets faster with the 48 than I did last week with the 44 I knew why. Plus I didn't transfer but parked the bell for each arm.

Legs lungs and grip were all challenged

Didn't sleep well either

Two things : I haven't done more than 5 rep sets since March 2023!! Thats 2.5 YEARS ago. Had NO idea it was that long. Clearly the AXE method did not transfer to my HIIT work

Second, I  haven't done ANY  speed swing work in that long as well as I've been so hyperfocused on my press

That changes this week; back to starting Wednesdays workout with swing Vo2 with a 16 kg for sets of 10

I'll be ecstatic if I can last ten min but as Louie  always said, if you only go heavy it dis coordinates you AND you move slower

Looking back at my older 48  kg ( and 44 and 40 kg) swings they moved MUCH faster. Its not just age

Taking the bar off with MY CHEST instead of  my arms will  be a game changer for the  press.Even if monday isn't perfect I know now this is the right  technique

169.0 ( this didn't help)

12.4

3.55 mile 35 lb ruck

 Slow start but strong finish

Rained hard so dirt was wet sand, was thinking it would slow me down a lot but not too bad

6 laps

54:41

3.56 moles

15:20 ave pace

2 miles = 30.74!

3 miles = 45.21!

splits

15:44

15:30

15:03

14:47

OTB Carbons still feel  a little awkward on the first mile or so but the times are solid!

171.8

12.0 !!!

This may have been the breakthrough. 175 x 1 x 5, 185 x 1x 4, 190 x 1 x 3, kb cleans, floor pushups

 It dawned on my that I have been holding the weight with the wrong muscles in the rack. Too much tension in the arms and shoulders and not enough supporting the weight with the legs and trunk.Letting the weight sit on my torso, letting it SETTLE ,instead of trying to hold it above the torso

unrack it

LET IT SETTLE

WHAT A DIFFERENCE! Right from the  start. Whereas I usually start to feel too much left arm issues as soon as I get to 135 today there were NONE. Across all sets and reps! I unracked it and let the bar settle onto my body ( without relaxing OR flexing my legs) just supporting on my torso,

Then driving my chest up into the bar to initiate the press and then driving with the arms

Cant believe how great everything felt. Didn't even need to cinch the belt tight!

did kb cleans for the first time in a long time and they felt great( except for my wimpy forearm bones)
but these stay in

16 kg x 5/5
20 kg x 4/4 x 2
24 kg x 3/3

170.8