5 mile 35 lb ruck 1:13:49 14:45 pace

 This went well.Slept pretty well and body parts were fine. Not great energy or head space but neither were bad

Decided to purposely slow the first mile and see if that help keep the anterior tib from light up.Which it did until the last mile

But cant complain about the time: fourth fastest ever

I think first mile was 15:24 or something close. belt squats did not overly tighten or fatigue legs so they stay

166.6

12.0

32 kg swing 40 x 5 in 40 min 40 kg belt squats 3 x 8, rev grip pullaparts 3 x 20

This was solid. Workman like, Everything held together

Strict on the minute  

Brought back belt squats as it seems I've more leg issues rucking since switching things up
We'll see tomorrow

166.8

10.8 ( bath)

May 21 3. mile ruck current pr 44:03 14;40 ave pace

For some reason didnt post this! Best ever

 

35lb ruck 3 miles in 44:25 4:47 pace ( 3rd best)

 This was hard despite perfect overcast sprinkly weather. Started out fast and my left anterior tib started getting tight
Still could keep decent pace but wasnt sure how it would end up

But it was good overall

Just not easy

167.4

12.3 at 4 am

170 x 1 x 14, 16 kg transfer swings 15 x 6, 20 kg transfers 5 x 6 , band rear delt 4 x 20

 This went pefectly. Virtually identical reps and my holds at the start were stronger.

Doing transfers instead of one arms worked cool too. havent trained these in years now

did 15 sets of 6 to see how things felt then went up to 20. kg no problem 

168.4 at workout time

200 x 1 Recent PR! 170 x 1 x 12, hindu squats 5 x 15, band pushdowns 4 x 15-20

 This went great! things were a little distracted in the gym but my focus was decent and my body felt good Warmups went strong too

Took the 15 lb jump frm 185-200 and it was the right call

After that it was strong and fast with the 170s although I got cocky and lost focus a bit and pushed forward and felt my left bicep tendon tell me to get my shit together

Hindu squats went ok, tried them barefoot and not ready for that OLY shoes felt better
Calves and feet are weak
this will help

170 ISN'T LIGHT

MESSAGE RECEIVED

But very happy with this at 167 BW

19% OVER BW!! at 69 years old

35 LB ruck 5. miles in 1:14:37 14:54 ave

Well, the first slower one in awhile. No specific reason just not in the legs today, even after specifically skipping any kind of squats yesterday

But hey, SOLIDLY sub 15 min miles is a bad day? I'll take it!

 

32 kg swings 40 x 5 40 min, Split squats bw x 5/5 x 5 pullaparts

 This was strong and steady. NO heavy leg work after, we'll see if it helps the ruck tomorrow

166.8

11.2

170 x 1 x 13, 20 kg swings 20 x 5 15 min, hindu squats 3 x 10

This was hard.. barely 5 hours sleep and dog and kid stress but decent HRV! and deep sleep so I got to it

Not feeling strong but the groove was solid

swings were solid and the hindu squats felt great too. I really think this is going to my go too leg move

168 at 12:30

175, 185 , 195 x 1 170 x 1 x 13, hindu squats 5 x 10

This went perfectly. Could have taken 200 or even 195 again but the 195 was so solid I wanted to leave on it. Close stance setup works, Full torso swing under works .All good

168.0 at workout time

 

35 lb 5 mile ruck 1:13:23 ( 2nd fastest) 14:40 ave pace

 This was a great time and place considering how low energy I felt.Good sleep but legs were slow to wake up Definitely changing squat work to Mondays as the ruck is more important

But super happy I could maintain this pace in this state. Thought I had a shot at 14:37 pace too. It was close

166.6

12.1

32 kg swings 40 x 5 in 45 min. goblet squat 20 kg x 3 x 5 sets, bw lunges 5x5/5

Strong day despite not feeling strong. Better than the other way around

Going to swith squat work onto mondays after presses. it affects rucking too much

 166.8

35 lb 3 mile ruck 44:32 ( 3rd best) 14:50 ave pace

 This was decent considering only 5 1/2 hours sleep and time crunch but it just made  me push harder and it worked out

167.0

12.2

170 x 1 x 12, 20 kg swings 20 x 5 in 15 min band rear delt 4 x 12

Really strong consistent workout. Hit on all cylinders. actually brought my set up foot placement in a  little and it seemed more stable throughout
see if it holds

166.8

185 x 1, 195 x 1, 170 x 1 x 15, reverse band curls and pushdowns

 This went great.  Lifted  my gaze spot up about a foot and focused on unracking with the chest up which helped keep my elbows up and angled back and everything went smoothly

Rushed the setup for the 195 so knees were too soft and I lost balance at the top but bar speed was excellent

Wanted to stress test the weight to see if I've just been weak the last two weeks or tired from Mondays workout and then wed volume and THEN taking the weight

It was the volume

Best session in forever. Going to keep this format for bit going up to 195 -200 and then LIGHT down sets

168 at workout time

35lb ruck 5 mile PR 1:13:12 14:38 ave pace!

Actually shocked I broke this PR by so much. Legs didnt feel perfect but obviously loose enough

 

166.8

32 kg swings 40 x 5 in 40 min, 16 and 20 kg goblet squats 2 x3 and 3 x 3, both leg split squats 3 x 6/6

 This was good despite not great sleep. Dropped the silverback squat during bodymaintenace and subbed it with supported squat stretch and it opened up my  hips much more and I got far. less lower back fatigue during the swings

Goblets were rough showing me how much I need the practice. Still getting a lot of ab involvement but I'll deal

167.0

12.2

35 lb 3 mile ruck recent PR 44::21, 14:46 ave pace

 

Wow! didnt see this coming! it was pretty hard too, legs were a bit heavy from the max vo2 swings ( which I've decided to go back to strict one min rest (AXE) with the 20 kg

I could feel the effects of lactic acid today.

14:43 is my five mile pr so I should be able to beat that for three soon

Pumped

168.4 !
12.1

170 x 1 x 10, 175 x 1, 185 x 1, 195 x miss, 195 x 3/4, 20 kg swings 20 x 5 8 min, rear band laterals 3 x 12

 Not bad but not great emotionally going in, Fought it off but still distracting

Staying on my visual spot helped immensely but a few my head  moved too early

First 195 was a rushed mess and I should. have been able to lockout 195

4 am 167.4

         11.7%

12noon 168.4 !

               8.0%

               62.4% hydration highest ever I believe

             

172.5 x 1 x 22, band pushdowns and reverse curls 3 x 12

 This was fine. Bunch of minor distractions but all the presses were very solid, almost casually easy

Started looking up too early as I started to press which put the bar out in front ( like my old layback technique) around set 15 but quickly figured it out and fixed it

167.00

35 lb 5 mile ruck 1:14:27 14:53 ave pace( 4th place tie)

 This was solid and despite feeling pretty stiff getting up it warmed up quickly

Sleep was good, 6:50 and 1:05 deep! Ipigenin at 50 mg seems to be working

166.8

12.5

32 kg swings 40 x 5 in 40 min, 40 kg belt squats 5 x 10, left leg splitsquat 3 x 10

 Its not heavy but damn, 40 is a lot of sets. the last ten, obviously, are the hardest but I'm really liking this approach

166.8

10.2 didnt eat much yesterday.