6 lap ruck, 48:25, 6306 steps, 2.48 miles, 19:29 pace

 This change is still fucking me up mentally. The base problem is that for over a decade I thought the lap was 1/2 mile but its .4 

Shouldnt matter that much but its messing with my ocd

Looked back on earlier ruck before I had either smart watch and I'm definitely faster but I have to get used to the new numbers

so its

# of laps

total time( splits really dont  matter now)

steps

miles( should stay the same)

ave pace

Now I have to stop checking the watch and just focus on optimizing stride

164.4

20 kg swings 20 x 7 115 press 5 x 5( full touch) 35 lb curls 4 x 8

 Went a bit lighter to make sure I could touch neck every rep. worked well.

and the straight bar curls actually seem to be helping my right arm and shoulder by strengthening the supinators in a way nothing else has

Fingers crossed

165.2 at training

135 x 5 x 5 ! db rear delts 5 x 10 w/20s straight bar curls 4 x 8 with 35 lbs

 This went great stronger than expected. Next week its 145 for 5 x 3 then build

I think the straight bar curls are having a positive effect on my shoulders as it strengthen the supinators of the arm

165.2 at training time

35 lb ruck New Coros Pace 4 watch 3.87 miles ( 9 laps) 19:05 ave pace!

 Well I am that slow it seems 
Heavy legs to from  yesterday but that just made the effort harder but the speed was the same as alway

Stopped to click the lap every .42 miles( the actually distance of the lap) and that couldnt help the average

Most of the laps were mid 18 to 18:40 pace

the watch is cool just have to figure out. how to use it a bit better to get more efficient

TONS of data and the info on the watch face makes it easier to see whats happening IRT

It also sees shorter steps are definitely faster

At least today

163.3

OH sleep data on the watch is great

1:21. min deep sleep and only awake for   TWELVE MIN ALL NIGHT

thats a record

40 kg swings 10 x 5/5, 40kg belt squats 5 x 10 rev pullapart 5 x 15 ( 13 min total)

 This was strong but hard, Had thoughts of doing a 2 min 15 :15 sets to test but ths was hard enough for today

First set took about 10 second so it'll fit but man I hate going breathless like this

We'll see

Started only with left arm and that actually felt good

164.2

35 lb ruck 2.45 miles in 47:57 ( six laps)19.33 ave pace 6600 reps

 Used the apple watch to see what it would show and it sucks

Probably just go with the stopwatch function for the six laps

the watch say 3-07 mph the phone says 3.4

WTF?

164.4

20 kg swings 15 x 5/5, press 120 x 5 x 5

 swings went well and 5 x 5 seems the way to go for the birthday test although I'll see howit goes with the test weight on sat

164.4

135 x 4 x 6 , db rear delts 5 x 10, straight bar curls 35 x 8 x 3

 This went great. It seems if I keep the bar as high as possible on the clavicle my shoulders dont clunk

Warmups
105 x 3
115 x 2

125 x 1

then plates nice to be back. Will stay here and start adding sets of 5

I thought the straight bar curls might help  my external rotation and this morning as I write this it seems no problems for the biceps wrists or shoulder

164.5 at training

35 lb ruck 9 laps in 1:10:17, 10,000 steps

 Strange test. Just went by laps not measured distance

First lap was about 8 min 

Second a bit faster but around the same

4 laps in 32 min

6 in just 55 min

then 9 in 1:10

each lap I stopped to ( try) to calculate distance speed etc no longer than 30 sec rest

All weird but it was a hard effort

Time change and only 5:30 sleep (dog) but 65 HRV so I felt decent

163.6

36 kg swings- 20 x 7 in 25 min, 36 kg belt squat 5 x 8,pullaparts 4 x 15 slow

This was hard but good. Sevens proved no issue energy or endurance wise but HR was just a touch higher than I'm used to and ventilation was up for sure

Passed 70 reps in 9 min which is not bad. rest between sets by feel but it was fast( 3 of us) I go you go

Course its not the 40 either. I'll see next week

given I've done ZERO HIIT training the session wasnt bad

got plenty of time to get ready

164.5

35 lb ruck 3 miles in 7 laps 58.01 19:20 ave pace

 watch say 8114 steps which is 800-100 over normal of late step count for 3 miles

Sunday I'll just do 11 straight laps and time it

thats 4.4 miles and see what happens

I'm real tired of this tech shit right now

165.2 though~

20kg swings x 7 x 20 Max vo2 pace, press 115 x 5, 120 x 5 x 4, standing band rear delts

 Swings first is the way to go.Keeps me lighter on the presses too

What really seems to work is keeping the bar as high on the clavicle as possible. Had NO left shoulder clunks which I am really trying to avoid

164.8 !

35 lb ruck NEW ALGORITHM from IOS 27 messes GPS up

 This was fucked. Both lap time and calculated distance was way off. The update  messed everything up
Now I have no idea what I want to do either just go with the new numbers or just do 6 laps on wednesay and 9 on sunday and just note the total time

Or just do 60  min then 90
ACK

all that data no good

32 kg swings 20 x 6 in 20 min, 32 kg belt squats 5 x 8, pullaparts 5 x 20

 This went well. Upped the reps to 6 and let myself push the pace. Will 6 rep sets through 40 kg then back down to 5 for 44 and

Now that I'm planning on a Birthday challenge - 70 for 70 with the 40 kg I have to get some lactic acid training in. Just a bit

The FreeMilk is making a difference already.Plan is 16 oz a day

For the 5 min set I need to do 14 reps / min. I might just do 5/5 per set

163.4

115 x 5 x 5, 16 kg swings 15 x 8 , standing band rear delts

 Very solid~ want to build back to ten reps per set swings to up max vo2 a bit for swing test 

164.8!!

day two of Strive Free Milk'[

I gotta feeling this is gonna help

125 x 4 x 6 sets, 15 lb db rear delts 5 x 10, palms up band curls 3 x10

This went great. Sore as fuck all day yesterday but woke up ok today

65,85, 105, 115 x 3

125 x 4 x 6

135 x 1

145 x 1

 

165.4 at 11:30!

35 lb three mile ruck 1:4:03 14:48 pace

 This was hard pace felt great first two miles ( and current pace was never over 15:10 and the times were slow! Just bit overall tired from yesterdays heavy swings. HRV was 27 too and I rarely have good days that low it seems

slept long though and only 30 min total awake time

163.8

48 kg swings 20 x 5 in 25 min, 48 kg belt squats 4 x 8, pullaparts 4 x 20

 This was actually stronger than anticipated and even the right side was decent

Seem more focused again, on gaining some upper body mass with press reps and working for the 40 kg swing test and 205 press for  my 70th 

AND getting my Power beard back !lol

164.4

35 lb three mile ruck 44:05 14:40

 pretty strong thought the first mile would actually be sub 15 like last week but it dropped some speed mid way

but 14:40 is fine

163.4   

65-115 x 4 presses then 5x4 at 115, 135 x 1,20 kg swings 20 x 5

 Decided to see if I could figure out how to do reps again, no matter how light

My groove when I did 160-175 5x5 was more solid than I thought so I went back to that

Fours seemed better as I could hold my breath the whole time

65, 85.105, 114 x 4 x 5

163.2

170/175/180 x 1 160 x 1 x 5 Band pushdowns 4 x 12

 Tried the old layback technique: push my hips forward til I start to lean back then press

It worked ok but doesnt give enough bar speed at the start so the lockout was weak

Back to the semi stiff knee Olympic press again

162.8 this AM! 164 at workout

35 lb ruck 5 miles in 1:13:19 14:39 ave pace

 This started off slower than I wanted for the first two miles then I loosened and all was fast

163

35 lb ruck 43:44 14:32

this went shockingly well. Actually thought I had a shot at sub 14:27 pace for an all time total best for either distances
First time though I believe that all miles splits were sub 15 min AND it was 83 deg

163.2
 

20 kg swings 20 x 5, 115. lb press 10 x 1

 

164.4

35 lb 5 mile ruck 1:13:59 14:47 pace

 Felt surprisingly fresh this morning. I think the new, lower level of swing volume suits me

Wasnt easy. but the legs obeyed for a change

163.6

40 kg swings 20 x 5 ( 23 min) 40 kg belt squats 4 x 8, rev grip pullaparts 4 x 20

 Slow to warmup, stiff for no reason even slept well but once I got warm it went well

163.4

35 lg 3 mile ruck PR! 43:34 14:30 Pace

 AMAZING!

 Started off so strong and had no problem holding and I have exactly NO idea why lol

could be my fastest loaded  mile ever

163.4

Press 145 x1x 10 20 kg swings 20 x 5, foam block squats 5x5

 These went well. Zero back or shoulder issues from monday

163.4

Press off Chest ( first since Jan) 155 x 1 x 5 135 x 1 x 3, band ext 3 x 10 St band rear delts 4 x 15

Been a minute. wont know how back tolerates this til tomorrow but so far so good. Tried not to overanalyze it just went by feel
Lord knows I've done enough of them but man it felt good to do! Even this light

163

35 lb 3 mile ruck 1:15:33, 15:06 ave pace

 

36 kg swings 25 x 5, snatch holds 8kg 12 kg 14 kg 16kg x 10 sec , pullaparts 3 x 30

 

163.4

35 lg 3 mile ruck 44:29 14:48 pace

 

163.

16 kg snatch 5 x 6/6 1 x 8/8. 20 kg swings 20 sets of 5, band extensions

Better than last week, Plus used the comp bell at the end and it seemed to give me a better lockout for some reason

 

163.8

CB arm casts, paralette pushups, belt squats

 Knee was wonky from tight soleus from stupid fucking bw LUNGES on Sat! Worked on it all day yesterday and its way better but still not right

Literally RIGHT after I got the sciatica under control this pops up

But I've had it before and know what to do but this is getting ridiculous

CB arm casts

10b x 10/10 x 1
15 lb x 8/8 x 2
20 lb x 6/6 x 6

Shield casts

10 lbs x 10/10 x 2

Parallete pushups (true parallel grip) 8 x 10

20 kg belt squat x 2 x 8

32 kg x 2 x 8

162.8

35 lb ruck three miles 1:15:11 15:01 ave pace

 

48 kg swings 20 x 5 ( 35 min ) bw step back lunges 5 x 5/5 pullaparts 3 x 30

 This went well. slept well too ( 7.5!) slow to warmup but groove felt solid once I got to weight and remembered how much this beast wants to pull me over

Last time I did 20 sets with in was in February

164.0

11.0

35 lb 3 mile ruck 44:47 14:55 ave pace

 

KB snatch practice 16 kg x 4/4 x 5, 20 kg swings 20 x 5, band pushdowns + day one of ethical dairy back in. diet

 These are actually feeling better and no issues this thursday morning as I write this

164.3

Belt squats 6 x 8 with 48 kg, Parallete pushups 10 x 10, band tri ext 4 x 12-15

 Belt squats went great 

warmups 

32 x 8
36 x 8
40 x 8
44 x 8
48 x 8 x 6

not sure about pushups though, still getting too much left shoulder clunking

Next monday shield casts

35 lb ruck 1:15:51 15:09 ave pace

slow as FUCK for no good reason, no excuses, slept well, ate up yesterday etc etc but the needle wouldnt move

even HR was low

weird

164.6
 

44kg swings 20 x 5, foam squats 5 x 5, pullaparts 3 x 30

 These went well. the groove was good on both sides and strength was good too

7 hours 15  min sleep too! I'm figuring out my sleep needs finally. What a difference especially as I get older

163.8

10.6

35 lb ruck 94 deg! 44:29 44:49 ave pace

 

Relearning to snatch, 20 kg swings 20 x 5, band ext 4 x 15

 Though that maybe snatches would open up the shoulder and not jack my back. Seems to have gone ok

Right shoulder overhead is tight but I rotate left to right not the opposite as I do trying to lock out the barbell press

Plus  it activates the flexion muscles of the shoulder not the lats

We'll see

163.2

170 x 1 x 10, floor pushups 35, 30 20, band long head ext 4 x 12

 ANOTHER bad nights sleep dog tummy issues but training  went well

162.8

35 lb 3 mile ruck 1:13:50 14:45 ave pace

163.2
 

40 kg swings 20 x 5, 40 kg belt squats 5 x 8 pullaparts 3 x 30

 Better than expected, right 1st rib out after weighted pushups but things settled down after 5 or so sets

164.2

35 lb three mile ruck 44:19 44:45 ave pace

 This went well. Hit all the mile splits just a little ahead of last weeks and it all went great

164.4

Wt parallete pushups 53 lbs x 5 x 5, 20 kg swings 20 x 5 , band pushdowns 4 x 15

 This was solid V

V angle on the bars, shoulders and elbows worked well

bw x 8 x 2

25 lb x 6

32 lb x 6

53 x 5 x 5

bw x 15

can see/feel the difference in pec arm size after just two weeks. nice

164.4

180 x 1 x 8, floor pushups 35, 32, 27, long head band ext 4 x 15

 Not great sleep but 104 HRV! Felt ok strength wise but poor concentration and bad connection to my body

Misssed sets 4 and 6 just not arched enough at start so bar went out front

Once a week is better for my body I think but harder on the lift

Next week 170 for 12 sets

164.5

35 kg five mile ruck 1:12;59, 14:35 ave pace

 Second fastest ever.Off of 5 hours sleep. Good sleep but sciatica woke me up at 1 and couldnt get comfortable again. I think I'll try no pillow under knees tonight

Felt fine from the Beast swings and squats so that is good. Less sore than with the 32 but I thinks thats from everything re aligning again.

I hope

164.5

48 kg swings 10 x 5, 40 kg swings 10 x 5, 48 kg belt squats 4 x 7, pullaparts 3 x 30 3 angles

 This went great better than expected. Everything was fine, my back, hips, grip, technique, mind set. All solid for the first 48 kg swings since January

Dont know yet how I'm going to cycle the weights but this big bell did its job of focusing my mind

Sleep was good again. Didnt use the pillow for the first half of the night then put it under for the rest

Bell height was low but that fine

164.5

35 lb three mile ruck 44:39 14: 52 ave pace

SO WEIRD exactly the same overall time and ave pace as last week despite different mile splits

Obviously this watch is NOT that accurate

But a strong ruck nonetheless

GREAT  sleep last night 6:44 min 47 HRV 40+ deep and 1.5 REM

164.5

Parallette wt pushups, 20 kg swings 20 x 5, band pushdowns 4 x 15

This went well, better than expected
Shoulders and elbows behaved
Felt stronger than I thought but I'm used to doing then after max effort presses in the past

bw x 8 x 2

25 lbs x 6

32 lbs x 5 x 7

swings went well if I really focused on not losing inside right heel contact

Didnt realize how much I lost connection til just recently

164.4

44 kg swings 10 x 5, 40 kg swings 10 x 5, 44 kg belt squats 5 x 8, pullaparts 3 x 30

Decent sleep just not enough (5.5) back was ok but havent swung this bell in 6 months so a little worried

But it was solid! as was the 40 after  Very pleased especially so light

 

163.6

35 lb three mile ruck 44:39 14:52 ave pace

 

CB arm casts 20 lbs 6 x 6/6 20 kg swings 20 x 5 ( fast pace) , band pushdowns 5 x 12

No video as these are  just boring. Going to try weighted pushups next week for the main course on Wed and if they dont work go back to light presses.Need something to force me to focus

164.3 

165 x 1 x 10, floor pushups 25 x 3 ring tricep ext bw,

 This actually went well. Slept ok, no sciatica thank G-d but very nervous

the squat technique standing on yoga blocks from Gabby Venus really seems to instanly unwind the back and balance the hips

This all pushing workout makes sense now. Pushups felt strong and really glad I put them back in

My new wobble board arrives today

164.6

35 lb five mile ruck 1:15:14,15:02 ave pace

First time back in 15 min mile category in awhile. Despite not great sleep once I got going I thought I would register better numbers but no go.

Still its more than fine when a bad day is just 15 min miles

 

163.4

the sciatic pain and not being able to fully relax really  revs the engine

35 lb three mile ruck 44:22, 14:46 ave pace

 

Chin Press 155 x 1 x 7, 20 kg max vo 2 swings 15 x 5, floor pushups 3 x 15

 Thought this might actually help and I think it did but wont know for sure til tomorrow ( or late tonight) Sciatica was back a bit at 1 am but not bad just general tightness. Enough that I couldnt just lie there and relax

Started McKenzie extensions and elevated split squat stretches and some broomstick lay back press positions that seemed to make a difference

It seems I just did too much total volume and broke down but dont think it was the press that did it

These felt easy and just made really sure to lock knees before starting

164.4 bw

16 kg press 5 x 5/5 20kg x 1 x 3, 40 kg belt squat 5 x 8, floor pushups 25, 25 15

 

164.4

10.1 !

35 lb ruck 5 miles 1:13:56 14:47 ave pace

 This went well, obviously good sleep , sciatica almost zero. took an apigenin at midnight after waking up and it helped
Legs did not feel light and it was work to keep the pace but I could

137 HRV!

164..4

36 kg swings 25 x 5 ( 27 min) 16 kg kb front squats 4 x 5, 3 way pullapart 3 x 30

  Decent sleep but still sciatic tibial nerve woke me up at 12, pillow under knees helped

This is getting old but swings felt strong and safe

Next week 40 kg for 20 sets , back to cycling weights and volume

164.8

11.3

35 lb ruck three miles 44:25 14:44 ( second fastest/tie)

 Slept ok, not great but I got some good speed early and my legs held. Got to start at 11 instead of noon and that helped. No body issues from yesterday