175 x 1 x 20, db rear delts 5 x 8 w/15s

 This was very strong. A bit mentally distracted but I worked through it

167.2

35 lb 5 mile ruck ALL TIME PR! 1:12:18 14;27 ave pace!

 THIS IS JUST INSANE!~

After Wednesdays 9 second PR on my three mile time as I headed out this morning I thought if I could get under, or even close to, my five mile PR of 14:38 I'd be happy but this?
ECSTATIC 

I knew I had to get a mid 15 min pace for the first mile then stay close to my lap times for the 14:40 I've done before but I didnt expect this

First time under 15 min miles for all five

First time under 1:13 for five

Two mile pr under 29 min 

Three mile PR 43:18

But by left tib did start to congest around here and I was very concerned I wouldnt be able to hold pace

Lean Fall Plant was working but the lean seemed to load the tib at this pace

Solved it by leaning a bit less and making the arm swing more about the. back swing then the drive forward.'

Seemed to balance out the COM off my tib. Shook my legs out and it was fine the last 2 miles, obviously

Also make my steps even shorter but faster

Amazing day

166.4

32. kg swings 40 x 5 in 40 min, 44 kg beltsquats 4 x 8

 This was strong. Making sure I keep my big toes planted on descent keeps my legs in the lift much better and way less back

Height was solid

166.4

35 lb 3 mile ruck All Time PR!! 43:39 14:31 ave pace!

 Wow. I had thought this pace was possible for  me but given how far away 14:38 has seemed the last month I thought that perhaps it wasnt

But really hyper focused on LEAN FALL PLANT technique it just happened

For a hot second I actually I'd make 14:30 lol!

The other technique problem solved was stride length. I SHORTENED my front stride and  actually tried to plant slightly BEHIND my COM after the pushoff .

So lean fall plant and bring the heel strike under me quickly AND  lean from the rear leg big toe ( not the waist) this prevents bending from the waist

What an experience!

Hot too-83 or so- but didnt bother me at all

Also 2 mile PR 29:30 and the FIRST TIME  in 44 minutes for the 3 miles!

166.4

170 x 1 x 10, 185 x 1, 195 x 1! 20 kg swings 20 x 5 20 min band rear delts 3 x 20

 Super strong today for some reason, So so sleep but each rep flew and felt light in my hands!

185 and 195 felt light only moved "ok" not great. Need to add one set of holds after the top weight with the top weight

166.8 

175 x 1 x 20, stability ball backextensions 4 x 10

 This went well. Strong from first to last set.
Pretty close to auto pilot, with these weights at least

The back extensions are just what I need! seem very weak but definitely a balancer, a corrective for all the ab tension  I get from swings and rucking

Should have been doing these all along

 166.8

35 lb 5 mile ruck 1:13:53 14:46 ave pace! 5th fastest

Well the technique worked and held but it was not an easy ruck. I can see now how I let the technique of Lean,Fall and Plant decline into Lean from the waist and over stride

You have to really stay on top of it but I did and was very close to 14:40 again 

Last mile was  14:10!

165.8

32 kg swings 40 x 5 in 40m, 40 kg belt squat 3 x 8 pullaparts 3 x 15

 Rough nights sleep and hard mental focus but it got done, strongly and got better towards the end and no body parts fell off!

165.6!!

11.8

need to eat today

35lb 3 mile ruck 44:34, 14:50 ave Speed. is back!

Lean Fall Plant! I wasnt leaning and falling enough, thats why my tib was locking up. I was too upright and having to pull my leg through too much

This was actually easy!

Just Lean and fall more and my lower leg ends up just under my CCOM instead of in front of it!

Thank G-d I figured. it out.As always it is technique

167.4

170 x 1 x 10, 180 x 1 190 x 1, 20 kg swings 20 x 5 in 20, band rear laterals 3 x 15

 VERY strong day. Fastest 190 I've done in awhile

purposely slowed down the swing to on the minute. will see if it helps ruck tomorrow

167.8

11.2

149.01 LBM

35 lb 5 mile ruck 1:15:24 15:04 ave pace

 This was weird. Purposely went slow first mile but the watch said 15:54! Did not feel that slow, Current pace showed like 15:30 

Then 14:59 which was fine no shin issues but stopped to pick up a glass hazard on the track and the next mile  was 15:21 which made less sense

then 14:41 and 14:17. slowest I've been in months

 

167.0

11.8

32 kg swings 40 x 5 in 40 min, 44 kg beltsquats 3 x 8, band hip flexors 3 x 8/8 black mini

 For literally NO good reason I felt very strong and solid today. When I did my first set of swings I had to double check the weight!

That hasnt happened in forever!

Treating left arm and ride side swings as their own species and it seems to be helping right side a lot. More upright on descent, more hinge LESS quads and far less lower back stabilization requirements AND better bell height

167.0

11.8

49 HRV

Hot ruck! 93 deg 35 lb three. miles

This was hard. Not because of the heat as   much as left tib locking up again at 2  miles.So not sure why still
First two miles were great and got 2 in 30:08 then a slower mile which screwed up the time

Next step is more gastroc massage and stretching

BUT heat condition and lungs were solid even at 130 HR

168.2!

12.1

170 X 1 X 10 180 X 1, 185 X 1 20 KG SWING 20 x 5 10 min, reverse grip pullapart, band hip flexors

 these were strong!

168.8 !

8.7!

61.6!

154.1 LBM at 12 after bath

175 x 1 x 15, BW squats 7 x 10

 This was as solid as I hoped jumping to this weight. I remember how hard this was a month ago.very pleased with everthing

Stopping all upper body assistance beside rear delt work has definitely helped my recovery and not hurt my size or press power at all

168.2 at workout start

5 mile 35 lb ruck 1:14:28 14:53 ave pace

Good sleep and felt good but deliberately went out  a bit slower than usual for the first mile wanting to make sure my tib didnt tighten up

It didnt but I didnt time time things perfectly and ended up at 14:53 pace, could've been sub 14:50 for sure given how good the last two miles felt but the third mile needed to be faster

All good though

First mile was 15:25

166.6

12.7

32 kg swings 40 x 5 in 37 min 40,44,48 x 2 kg belt squats x 8, black band hip flexor raises 3 x 8ea

 This was strong but it seemed harder than it should have been, then I found out we were going ever 35 seconds instead of on the minute . that made sense but not necessary

Going up in weight for the belt squats felt good too

166.2

11.5

35lb ruck 3 mile 44:17 14:44 pace!

This was hard. Started out great though and the first mile flew by without trying.I was worried about my left shin tightening and sure enough it after another 1/2 mile more

I thought it was an anterior tib weakness but now I think its rec fem weakness and my ant tib is overworking for an underworking hip flexor

Gonna add in higher knee lifts,done slower in  my 100 ups and some band hip flexion work and see if that. helps

that being said the time is SECOND BEST EVER  so I cant complain too much plus it was 80+ degrees

167.8! 

170 x 1 x. 11, 175 x 1 185 x 1, 20 kg H2H x 6 x 20 sets band rear delts 3 x 20 standing

 This went great. pretty much every set/rep the same. Key mistake is not holding the cross bar spot long enough. If I look up too early bar goes forward

transfers were solid too. actually very very different than one arm swings, I definitely  couldnt do 40 x 6 with 32 kg Doing both versions is good for now

167.4

11.9 at 4 am

172.5 x 1 x 20, BW squats 6 x 10

 This went perfectly, everything was better than the last time I did this. Unrack was perfect, hold was solid(pause) drive initiation was spot on . Only had two reps where I didnt hold eye contact long enough and bar went forward ( a bit) but 20 sets!

Two more weeks of this then up to 175 and build from 12 or so to 20 sets

BW squats were great. Slow controlled and focusing on being upright and deep

166.6

11.9