"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
The weather broke for just about the right amount of time this morning, from 7-8:30, after raining hard all night, which we desperately need. The air was cool and brisk and again, so full of O2 after a rain. Plus it was barely close to sunrise, also my favorite time of day. Legs felt heavy though and I was a bit hungover from the night before so I just took it slowly and enjoyed being able to breathe easy and be able to walk painfree at all
What a blessing
50 lb ruck
9 laps
8 squat stretches
10,500 steps
4.6 miles
RPE 8.5
Weird day. Body was good but head was all over the place with this Corona virus crisis that's exploded these last two days exponentially. Some seriously scary shit and something's that's impacting me and everyone else in very intense ways with no guarantee of much worse to come.
A world wide shutdown. Never thought I'd see it happen like this. The power grid going out, or being taken out,a war, a natural disaster sure ,but not a flu pandemic
The only thing that doesn't change is that everything changes. All the freakin time, and when you least expect it, the world shifts. And the change usually hurts.
That's what we train for, practice for, prepare for, to be strong when it counts. In the real world. Game time.
Everything else is just hot air.
The good news is that the Kono press technique felt great, but I was not that strong in the groove. It was a nice straight line, and I felt under it the whole way but I could tell those muscles were not being used to work precisely like that. But they'll get stronger
The key is that the line is correct.'
Setup has to be flat on my feet with tight quads
Flex the lats and load
Drive the head back first and the hips forward at the same time.
Was so focused on head drive I missed a strong hip move but it's fine it'll come. the good news also is that everything felt very natural and balanced. No weird positions I was trying to force myself into
The 225 lb rack hold was perfect and I can really see how that will help.
Press
65 85 105 x 5
135 x 2
155 x 2
175 x 2
195 x 1 x 7 sets
( missed set 6 first try, fell back to old hip drive.)
This went great! Feeling really well these last few days; the best I have ever adapted to DST and have been sleeping really well. Finally don't feel sick at all and cough is 99% gone. Energy was solid.
The goal of today's workout was to decide if the new unrack position would work and it's a yes. Trying to unrack it to an upright position instead of laying back and holding the weight with the arms and legs not just the hips
Seemed to work well and Glenn figured out I have to drive my head back first as I press- I was thinking shoulders back instead but head back is much better cue.. Reps are a bit harder as re claiming the unrack stance is tougher but keeping the weight on the center of the foot seems to be a key
It might help a lot that the first rep is the best- that's all I really need, eh?
The more upright unracking also seemed to put my elbows right under the bar and that seemed to help as well
Press
65 85 105 x 5
135 x 5 all pauses
145 x 5
155 x 5
165 x 5
170 x 4 ( could have made five but didn't want to grind)
135 x 3 x 2 form practice
95 x 3 x 2
22 kg kb snatch
5 x 5/5
decent, and overhead position still seems best in a long time
I hate daylight saving time.Ever since I started getting up for work at 3:30 am I realized the very distinct difference between standard time and DST ; standard time is the REAL time and DST is wrong. Standard 3:30 am is early morning, DST 3:30 am is LATE NIGHT
Gives me jetlag and it sucks. Takes about a week to get used to it but it's never really right. MY body breathes a sigh of relief after six months of this bullshit
So, pretty tired going in but it turned out to be a decent day. Very grateful for that.
One arm swing
16 kg x 5/5 x 2
20 kg x 4/4
24 kg 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 3//3
44 kg x 5/5
x 6/6
x 7/7 x 3 rounds then on extra set of 7/7
122 reps
11,834 lbs
RPE 7.5
power,bell speed, bell height and lungs were all good. pretty short rest periods and it was just glenn and I
wt horiz bar pushups
bw x 10
53 x 10 x 3
strong
double laterals
3 x 10/10 with 15s
best this has felt in eons. haven''t done tens in eons too
This went great despite the Daylight saving time change. It was extra dark and cool this morning which was perfect and the air was ripe with extra O2 after it had rained all night. My favorite
50 Lb ruck
12 laps
5 squat stretches
13,029 steps
5.8 miles
last 1.5 miles in 25 min ( 16.5 min/mile!)
RPE 7.5
Lungs finally felt normal again and coughing is down to almost nothing
Very solid one. Not great but solid. Groove was decent but timing was not quite right( go figure) I think I have to stay more upright after the uracking and layback as I press
The key is definitely laying back AS I press up ( not forward) and being tight as I do so, But it felt "right" and I'll take that 205 wasn't easy but the video is of the first set and they got better. And, after comparing a lot of other 205 lifts it was better( faster) than most.
The model is Tommy Kono
this will take more practice but I know it's the best path. Just like the close stance hi bar squat it's not without it's issues but it is the best leverage for my bodytype, strengths and weaknesses I believe and I've tried almost everything
After those I did 3 sets of 2 with 185 which went very well so the groove held up
Press
65 85 105 x 4
135 x 2
155 x 1
175 x 1 fast
195 x 1 very fast
205 x 1 x 5
185 x 2 x 3
New Plan
Saturday; work up to new pr with 5 x 5
Wednesday speed singles with 175-185 or play with mini bands for speed work
Pistol practice
3 sets of 5/3 with very light self assist
coming along well. wearing Innov8 shoes here
Tried to wear my Danner Tannicus's for todays ruck and it was disaster! Barely made it 3 laps before my calves and shins gave out! So weird. I really want to be able to wear these boots as they look so cool but they don't work and I'm going to have to accept it. For some reason the boot won't let my ankle dorsiflex well and it totally ruins my ankle mobility and motor pattern! The anterior tib loads up, the left calf and popliteus and nothing feels right. To GoodWill they go!
SO I went home and bought the coyote version of my MacV1's!! The new Gen 2s literally just came out. Going to try to wear them to ruck in as the Salomons are about done.These Gen 2 version supposedly have a beefed up outer sole and toe box. We'll see, just hope they feel as good as the black version
Did not sleep well at all last night , my first rib was really really out and after spending most of the evening working on it it wasn't right.
Levator scapula was locked down and I tried everything I new. It was the jump stretch band over the shoulder to depress the rib that seemed to help the most
sleeping was a nightmare, up every couple hours and fitful sleep in between but once I got up and started moving it felt decidedly better; and continued to do so all morning.
Actually felt pretty normal by the time I was to train; as I hoped it would be. Too many times like this but havent had pain like this in years and I don't miss it, That used to be my life x 10000. yikes
No wonder I was cranky
Went back to the form I used at the start when I was walking it out :
1) set the feet under the bar so the bar is directly over mid foot
2) unrack with quads then lay back into glutes.
not an exaggerated arch
3) thumbed grip
4) load the arms; think of this press as an arm/ shoulder move, not a lower body lift
5) press the bar straight up and lay back but not excessively
move around the bar, don't expect the bar to move around me
Press
65 85 105 x 4
135 x 5
145 x 5
155 x 5
165 x 5
175 x 3
175 x 2
just tired and using a new groove. videoed set was the worst,the rest were much smoother. Plus this feels natural very much like a close stance high bar squat does. Don't have to think
20 kg snatch
6 sets of 5/5
60 reps
2640 lbs
these felt good on the shoulder, which btw felt totally normal during the pressing! so weird how it can go from one horrible extreme to the other so quicly
one db lateral
3 sets of 10 with 15s
rear delt
3 x 10 with 20's palms facing
This went great! About as strong as I've felt in weeks! Just in time for this heavy volume workout too. It wasn't easy but I was strong throughout and suffering was minimal, ,mind was solid.
One Arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs
RPE 7
Wt Pushups Horiz parallette
bw x 10
53 x 10 x 3
this felt great! surprisingly good guess it was time to change
Hard, as in it was hard to do. not any special speed or intervals or anything like that. Just was a bit beat up and tired and legs took 1.5 hours to really warmup and then I was tired, lol.
But it got done. Nice and brisk out so it was easier to push through
Main Goal is still
" A back of Iron and Legs that never quit"
Keep the goal the goal
50 lb Ruck
12 laps
10 squat stretches
1:55 min
12,989 steps
5.8 miles
RPE 8.5
BW 172.6
BF 13.6 no bath surprisingly low
Tough swing workout tomorrow, have to get my mind ready
What a cock up. Another idea that didn't work. This is finally getting to me. Now I'm missing weights I should NOT be missing.
Timing on this new technique is tricky too.Plus the York bar didn't help as planned either. Ack.
Press
65 85 105 x 3
135 x 2 very fast and easy
155 x 1 fast
175 x 1 very fast
195 x 1 MISS out in front
195 x 1
200 x 1
205 x MISS x 2
207.5 x MISS
200 x 1 x 3
switched back to Texas Power bar
200 x 1 x 4 seemingly better but who knows? 185 x 1
200 x 1
Pistol practice
4 x 5/5 in vibrams ( these were actually fine, too pissed to switch shoes. as long as I kept big toe rooted these felt just fine )
Nice and toasty today. Especially for February . But it wasn't as bad as I thought it would be. Glad to get it in as I missed last week
Lungs were tight at start, still coughing a bit, but less but by the end of the hour lungs had opened up nicely
Can't forget just how important these workouts are to my health, my real world function and my longevity. Way more important than a 225 lb press
Plus, for how freaking long did all I dream about was being able to walk like a human. To walk strong and easy.
Never forget this. This is more important than anything else
This wasn't that bad considering I haven't done any heavy reps in two months or so and both shoulders caught serious DOMS from MONDAY'S workout mid morning! Damn my traps and front delts and pecs just got tight!
That 32 kg hit the sweet spot for power output I guess and I haven't swung that heavy for that high for that much volume is forever. I could feel it
But the technique ( drive hips forward as I hit sticking point) seemed to really work especially considering the variables of soreness and lack of rep training
Instead of focusing on the bar or focusing on NOT pushing the hips forward, having something to do to GET UNDER the bar really seemed to work
I do think I need to develop a wider base though, wider stance as this should help this technique. Will play with it It should also answer the question of HOW to set up after the unrack. Do I lay back or push hips forward prior to initiating the press? Ideally I would unrack it in the perfect position, then press, then hip thrust to finish
went up to 195 for a single after
I was putting the bar position just a bit lower than usual but I think that's not right as I want more weight laying me back. I think, It's like the question of low bar or hi bar rack position in the squat ,
lol
and, as we know, I used low bar but should have used hi bar :)
Press
65 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 4
195 x 1
135 x 1
20 kg snatch
5 x 5/5
solid. overhead position surprisingly good
1 db laterals
15 x 8/8 x 3
15 lb rear delts 3 x 10
Perfect timing to add a de-load week into the mix as either a cold or a serious allergy is kicking my ass. Started off with a cough but then degraded into itchy eyes, runny nose and low energy
Thank goodness I didn't have to ( try) do 40 kg x 10x10/10! It would have killed me. this was actually perfect.
I miss the 32 kg anyway.Rarely play with it anymore other than for warmups. It used to be my heavy swing weight, too. That's crazy that it's now a "power" weight for me
Progress is good :)
One Arm Swings
16 kg x 5/5
20 kg
24 kg
28 kg
32 kg x 5/5 x 10
100 reps
7000 lb
RPE 7
Not a bad one. Still not sick but not healed, either. Mostly just a deep cough and some phlegm but no discolor in it. Energy is good and everything else is feeling almost normal
Nice and cool out but not cold so it was perfect.
Was really looking forwards to it, too, after yesterdays shit show. Something I could control with just my will, not such a delicate technique.
I'll never forget how blessed I am to be able to walk again, strongly, like a normal human being again with no pain. Much less ruck 50 lb easy.
I'll take that over everything
50 lb Ruck
13,047 steps
10 squat stretches
1:55
5.8 miles
Last lap 7:21 ( surprisingly strong I actually could have gotten 7:10 had I known I was on pace
RPE 7.5
Rough day. Nothing went well and I guess I'm about due. Worst session in forever. Making too many changes and on top of that fighting off this crud that is going around it seems and that didn't help. Went to bed thinking I would be sick in the morning but woke up feeling pretty good. Just a cough and some phlegm but nothing green but I didn't feel strong.
And, I wasn't. But messin' about with grip and heels and knee lock etc really through me off on top of all the other shit.
Didn't even try above 205, that was hard enough
Press
( closer grip. legacy shoes knee lock focus)
65 85 105 x 3
135 x 2
155 x 1 ( so so speed)
175 x 1 meh
195 x 1 ok
205 x Miss!
205 x 1 x 4
205 x miss
185 x 1 x 2 ( vibrams shoes, regular width grip)
195 x 1 x 2
135 x 5
155 x 5
Looking back over my videos ALL the best reps over 205 were done in vibrams. Guess I'll have to learn to stay locked as I hit my sticking point and just get better. enough fucking around. Even the unracking today was shite.
BUT warming up the shoulders from the top down was a winner
done
Pistols assisted
4 sets of 5/3
decided to do more work on left leg than right. Need to bring left side size up a bit
Floor pushups
50
50
40
seriously tough!
BW 172.8 WTF?
BF 12.5
tummy was not perfect either. three poops before 8 am training!
Another solo workout. But was mentally ready this time and that makes all the difference. It was a good one. Speed press work with 185 lbs and incorporating the latest technique changes
1) closer grip ( thumb ON smooth) this is a keeper!
2)Reebok heels another keeper
3) focus on locking knees not glutes - also a keeper
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12
Only 1 or 2 not perfect reps!
20 kg speed swings
10 sets of 10
strong!
One arm side raises
20 lb x 3 x 8 ( need to do these like this once a week)
Both Glenn and Nick called in sick today at the last moment and it threw me off my game just a bit Nick actually got started and had to leave. Just wasn't recovered enough and it was a hard reboot. But I did it
Planned on not transferring with the 68 and I was damned lucky I even got to that weight. The 60 felt the heaviest it has in forever for the first two sets then I settled down. I was just a bit distracted.
But it got done
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 - 70 reps 9240 lbs
68 kg x 5/5 x 3 - 30 reps 4500
100 reps - 13,740 lbs
Press
65 85 105 x 3
135 x 3 x 3
since I couldn't load the pushup I decided to practice my new set up and shoe
played with a medium false grip but shoulders immediately said no so I obeyed. I actually played with just a slightly closer the usual false grip (thumb inside the knurling) and it felt strong
further experiments Wednesday
the cues
Well it wasn't a waste of time but pretty frustrating. Decided to use a full thumb grip today on the idea that it would help my lockout. Not only did it not help my lockout it pretty much showed me it's NOT the way to go for the press at all
The three missed attempts at 220 barely made it halfway up and while I felt strong and the weight did not feel heavy on my back or arms it just keep PUSHING OUT IN FRONT!!!
EXACTLY WHAT I THOUGHT THE WRAPPED THUMB WOULD FIX!
Arghh!
So I went down then up and finally switched back to the Reebok Legacy with a 1" heel and that felt the best
But, of course, I was toast at that point. Always at the end
That I missed 195 out in front on the ramp up told me something was up. Then made it. Then missed 205 the same way. Then made it by pushing back much harder( still with full grip) but it wasn't as fast
After missing the 220 2x I tried it with a false grip but no go.
I went down to 185 for a few reps and it felt good
then up to 195 for a miss . Ack
But on the Legacy shoe at 185 - MAKE.
195 with Legacy and false grip MAKE
205 with Legacy and false grip Almost make but the miss this time was just fatigue
The combo seems to be the higher heel and false grip
The problem is that I 'give" at the sticking point THROUGH THE HIPS- THE CANOE MOVES WHEN I FIRE THE CANNON
When that happens and I shift back under I usually can muscle it up but it's not right
The heel I think will let me lay back with support and the false grip has proven itself so I don't have to play with that anymore. Lets hope this is it
Press full grip
65 85 105 x 3
135 x 2
155 x 1
175 x 1 fast
195 x X !
195 x 1
205 x X
205 x 1
220 x X x 2
220 x X false grip
185 x 1 x 2 thumbed and false Legacy boot
195 x 1 x 2
205 x almost
The triceps extensions I did on Monday took more out of my triceps than I expected them too, but as I feared as well. isolation exercises, with the exceptions of the laterals and the pullaparts don't help my lifts as they tire out the most important "connector" muscles too quickly.
Well my hypothesis failed but the experiment was a success! They're out!
Could really feel them today during the press, especially during the setup, even though they weren't sore at all. Just too tired.
Everything was tired today and didn't sleep well last night for no good reason. Just a get it done workout.
But still, 12 singles with 195 on a tired day ain't bad at all
Still pushing the bar forward and I hate to say it but I might just have to go back to the full thumb grip again. When I get to the lockout I need to keep the bar back but locking out with the triceps involves extension which, try as I might to fight it, seems to push the bar forward. Got two weeks to play with it and then back to triple progression on heavy saturdays and speed singles on wednesday. Time to re inforce that lay back arch I think. we'll see but I'm thinking that will be the plan.
Still have time to make 100 kg before my birthday
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1 x 3 ( not enough layback and too much forward push!)
195 x 1 x 12 meh
175 x 1 fast!
Was a bit worried I was coming down with something all day but when I got in the gym i was pretty strong. It's weird now that although I fully respect the 48 kg bell and I don't own it like I do the 32 or even the 40 kg in terms of swing height and power expressed, it doesn't scare the crap out of me like it used to.
Like the 60 and especially the 68 kg bells do :)
It didn't feel like it at the time but the height of today's swings wasn't bad at all
Right back and hip were a bit off from saturday's bail out but everything stretched out alright and had to active the right rec fem a bit but it was decent day
One arm swings
16 kg x 5/5 x2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10
120 reps
12720 lbs
Nice thing too that grip was never an issue and power was solid
Floor triceps extension ( an experiment )
35 lb x 10
55 x 8
70 x 6
55 x 8
these felt fine except for the initial pullover off the floor, I think I'll do them on the bench instead
Wow this started off so fast and easy. Possibly the fastest ever!
Covered seven laps in the first 60 minutes no problem, legs felt strong light and loose!
Started off with 7:30 half mile times and it was no issue. So weird. No good reason for it either but I'll take it
48 lb Ruck
12 laps
10 squat stretches
7 laps in 62 minutes
11th lap 7:00
12,724 steps
5.6 miles
was actually on pace to break my 6:38 lap record which I never thought I'd see again but legs got heavy the last 200 yards.Still VERY VERY happy with this!
First, the good news. I've never been so close to finishing 220 as I was today on my first attempt. Still did not lay back enough at the start to not avoid a slight give as I initiated the press and that pushed the bar forward just a bitbut it was enough to get me slightly out of the groove . and with this weight there's literally no margin for error.
but it was so close I had to ask Glenn if it was a good lift or not. Next time, lol
Took a weird second attempt that was well, just weird and not normal. The above was my third. Again the back and hips seem to be the weak links
But this 205 warming up was the best and fastest I've ever done. all the warmups from 155 -205 were all perfect fast straight line pushes
I have to cut myself some slack too. This IS the first heavy workout with this new technique and cues. Plus the first session with the Adidas Power Perfect shoes. So all things considered it was a great workout
I do think I'm going to up the weight on Wednesdays to 195 or maybe even 200. We'll see
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
220 x X
220 x ack
220 x Bail out
207.5 x 1 x 3 all very very strong and solid line
Pistol practice
4 sets of 5/5
stronger and more mobile in bottom position every time. Loving these now. SO much leg work in so few reps!
Interesting day. Started off with Innov8 heels and things went good with warmups and even the first few sets of the work sets, but then the bar started drifting in front again in the same old way and I wasn't sure what to do
I was laying back well, holding the layback and pushing straight up but the bar or my hips kept drifting again. Not a big deal to correct with 185 but not going make 220 go to lockout.
So I put on my adidas power shoes which has just a .5" heel and that seemed to do the trick. But it wasn't perfect til Glenn told me to push back FROM THE START instead of up.That seemed to make all the difference. Not too much heel but just enough and pushing back instead of up from the start
Also important : taking the weight off the rack with my glutes and torso and not lifting my elbows too much or too high.. Just unrack it, layback, pause PUSH BACK. The bar ended up at lockout just where I want it. I figured it out around set 12 or so but kept doing another and another to make sure I didn't lose it
haha
here's set six which was good but not as fast as I wanted
65 85 105 x 3
135 x 3
155 x 2
175 x 1 ( innov8 shoe)
185 x 1x 5 (innov8)
185 x 1 x 13 with adidas powerlift shoe
Super comfortable
22 kg swings
10x10
these felt great and powerful. LOVE training the swing this way! I go you go pace wore the adidas shoes here too , just too lazy to change again
laterals
3 x 10/10 with 15s
since going back to the starting on the things position my shoulders are much happier with this exercise
Felt strong and tired at the same time ,lol! Very weird. Was pretty leg tired and overall just flat but once I started each set I was strong and wind was solid as well
Rest was pretty minimal too as all three of us pretty much went I go you go.
But I wasn't that into it. Just another day at the office
Get er dun
One arm swings
16 kg x 5/5 x2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 7/7 x 10
140 reps
13, 580 lbs
Wt pushups
bw x 10
53 x 10 x 3 sets
solid but think I'm ready to go back to horizonal bar version, it's time
laterals
3 x 8/8 w/20's
best these have felt in ages. started the move again with db on thighs instead of in front. I think that actually may make a big difference
Didn't expect because I missed thursdays ( dentist appt) but the legs felt loose and strong at the same time
Lungs were decent too and things started well and got much faster at 1:20 in
Nice and cool but not freezing helped too. Overcast, perfect rucking weather for me
50 lb ruck
12 laps
10 iso squats
6th lap = 7:52 for .5 mile still better than 16 min miles!
12th lap - 7:15 not bad at all
13,083 steps
5.8 miles
2:00 even
SO CLOSE! At first I thought my technique was spot on and I just wasn't strong enough, but close examination of the start shows I dropped my elbows just a bit and let my T spine shift forward, again. just a bit, but enough to put the bar path too forward for me to overcome it
Goods news is that I am wicked strong and almost got it anyway!
This 205 on the way up was as fast as I've ever done it
AND I don't drop the elbows back at all and the groove was pretty much perfect for me
I think I confused "long pause" with "long pause after I get into the right position in the layback. I 'held" right after unracking it, THEN layed back and held again but I shifted that slight bit. Oh well at least I can see it
Also good news is that after I pressed it I did not shift forward but "stayed back" as I was focusing on as well
I'll get it and then, once I get this sussed, 225 in short order too.
Press
65 85 105
135 x 2
155 x 1
175 x 1
195 x 1 fast
205 x 1 fast!
220 x X
220 x Nothing lol. bad start and I figured that was it
205 x 1 x 4 GREAT
x 3/4 messed up the start getting tired
Pistols
4 x 5/5
legs are staying sore a bit
back to more primal squat stretches all day at work again and I can feel it
Floor pushups
2 x 52 strong
1 x 52 Nick says last 7 were really short reps. All paused at top or I wouldn't have made them
still good
Was feeling pretty fried this morning even though I had plenty of rest/naps yesterday and a good nights sleep and plenty of food. CNS felt a bit punchy and today was the highest volume of the cycle which always falls the week after the heaviest part of the cycle
It seems it was like this last time and if it happens again I'll throw a medium/ weight low volume day in-between ( 32 kg x 10 x 5/5)
But today I just tried not to push too hard or go too fast between sets. It was still hard. It's still 200 reps with the 40 with max acceleration
One arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10
200 reps
17,600 lbs
RPE 8.5
Wt Pushups parallel bar
bw x 10
53 x 10
85 x 10 x 2
hard today just tired
Got a new pedometer/watch and it confirms what I've been suspecting; my iphone pedometer is way off.
I've been counting the lap distance as 4.5 miles- my watch now says .5 miles which is what it feels like also confirming I'm not walking just four miles for my twelve laps but 5.8 ( depends on if I cut the corners)
So even with stops for iso squat stretches and rest pauses I was walking 3 MPH today which is my normal pace
My last lap was at 7:45 for the 1/2 mile laps which makes the pace at 15.5 min/ mile and that wasn't my fastest by far
Good to know
12 laps
10 squat stretches
12,977 steps
5.8 miles
2:05
last lap : 7:45
and this was tough today. legs were heavy and achy from the pistols yesterday as well as everything else but I went slow and just plodded on
All systems were go except for only weighing 172 (!). It was even warmer in the garage than it's been in weeks, which helped
But I had to take 215 lbs first as I missed that last week and have only done it once before. It was a 6 second effort and took just enough out of me I guess to keep 100 kg for another week Both were solid grooves
Last time I attempted 220 I went straight to it after 205. that's what I'll do next week now that I've reclaimed the 215!
Then went down to 207.5 for 4 singles ( this was the slowest , and hardest of the attempts)
this was also the first workout that I did not miss a weight on the way up! Usually I screw up either 195 or 205 and have to take it over and skip it but today everything was good up to 100 kg!
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1 ( ties PR)
220 x X
207.5 x 1 x 4
pistol practice ( top down)
4 sets of 5/5
solid! have to really grip with the big toe and everything's better
Floor pushups
3 x 50!
much better. I really think these help my heavy presses a lot!
Got started late but didn't want to miss another thursday so I did a strong 3 laps in 25 min. Helped I had some pizza a few hours earlier and wasn't hungry and racing to get home to eat. Cool out too and overcast, just my style
this went great. Really waiting after unracking and letting the leg tension build seems to be key. It really worked great except for the 10th set in the video ,lol. Just went too soon and the legs gave a bit. Can't let that happen again. My legs are the key and my weakpoint
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12
24 kg speed swings
10 sets of 10.
these felt great. Thought I might have to go a bit lighter ahead of schedule but this was fine
Laterals/ lunges
3 sets of 8/8 15 lbs
10/10
BW 174.8 !!
BF 13.9
had a bunch of carbs yesterday have to do that again Friday so I can be this weight again for sat am
Well this was hard ,lol! Having trashed legs from yesterday didn't help but it couldn't be avoided. All parts are still attached so that's good. Plus I made a right to left transfer with the 68 kg for the first time ( after missing it on the first attempt!)
Strength was good though and the 68 actually felt lighter than the 60 ( perhaps being more scared helped ,lol) Grip was as solid as ever and I felt the loading in exactly the right places: legs and hips NOT my back That's always good.
here's the 60 kg set
and the botched transfer
Didn't get my right hand turned enough nor did I have enough height but I didn't hurt anything which is key and I made it on the next try; basically by throwing the damn bell! glad I caught it right!
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7 (70 reps/9240 lbs)
68 kg x 5/5 x 3 (30 reps/4500 lbs) 100 reps total
13,740 lbs
Wt pushups parallettes bw x 10
53 x 10
85 x 10 x 2
strength is coming back on these. definitely a mistake to stop pushing these
Having missed Thursdays ruck I was worried about my legs. With only two sessions a week when I miss half it seems to takes its toll
Today was no exception and my legs felt stiff, heavy and wooden getting started, and, as usual it took over an hour for my lungs to open up.
40 degrees or so to meant it was more than brisk. I took my time though and stopped a little more often to let the legs relax and get loose Plus ten sets of squat stretches
50lb ruck
2:05
10 squat stretches
last lap 7:30 or so
RPE 9/6
Fucking weird day. Great prep, sleep, food (just a bit light however) no body issues but forgot the most important part of my set up PAUSE LONG ENOUGH TO BUILD TOTAL BODY TENSION!!!
Fuck.
And, as usual when I don't do that the bar goes forward and I don't have enough lower body tension to stay locked in. Totally forgot that as I was so focused on the correct bar path ( back, then up).!
215 x X
same problem but it was the same from 205 on until the last down sets where I figured it out
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x X ( rushed setup)
207.5 x 1
215 x X
217.5 x X x 2 hadn't figured it out yet
205 x 1 x 5 Finally remembered. made ALL the difference
DAMN! what a waste. It was freaking cold in the gym too 39 degrees!
Pistol practice ( one finger spot)
5 sets of 5/5
strong
Floor pushups
3 sets of 45
strong as well after all those presses
This was a huge workout. Everything worked as perfectly as I hoped for! The groove was correct, the execution was spot on and the bar speed was great! These are the best presses I have ever done!
I ACTUALLY KNEW WHERE I WAS UNDER THE BAR AND WHAT I WAS TRYING TO DO!
For the first time, lol! only took me six years, not bad. I worked at it on my squat for 13 years and didn't figure it out til after I was finished so this is way ahead of schedule!
The techniques worked great and 185 ain't light! Plus it finally moved fast.
Set 12
Press
65, 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12
Very quick between sets. I go, you go with Nick. fast pace
22 kg speed swings
10 sets of 10 per arm
100 reps
4840 lbs work
these felt great. going to cycle 20, 22 and 24 kg for these. Quick and dirty :)
Strong and solid day. Grip the best ever with this weight and groove and technique felt good. Decent height on bell too. All good especially after how I got my ass kicked yesterday
One Arm Swings
16 kg x 5/5
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
49 kg x 6/6 x 10
120 reps
12,720 lbs
Wt parallel bar pushup
bw x 10
53 x 10
85 x 10 x 2
these were harder than they've ever been and I remember on my best attempt with the 100 kg that week these were easy! Now I know
Not easy at all but I got the full 12 laps done in 2 hours even. It's always amazing and surprising to me just how fast my leg stamina goes away with almost any break in the routine,
Of course I am only rucking twice a week not the seven days I was doing when i was endurance guy but still!
Anyway it was freezing cold which is better than scalding hot but I still went slow and took frequent breaks and as usual it was not until almost 1.5 hours in that I started feeling warmed up
But then I got leg tired the last three laps. But I got them all done
Great training! While I didn't make 215 the groove was correct and it was just that I wasn't strong enough today which is fine. First workout since I decided to go back to what I was doing when I did all the recent big weights and this proved that it was the right decision. Groove is definitely not perfect already but I'm going in the right direction; vibram shoes, false grip,paused layback then push the bar back at the start
I added in push UP after I get the bar back as that keeps it over my mid foot which is key. If I keep pushing the bar back as I try to lockout it gets behind my foot and I lose balance backward. If I don't push up as I lockout the bar goes forward . This is the groove. Not to get better at it
this 210 went decently
the main thing is that I know where I am trying to put myself and the bar and that's everything
after the 215 x X I went down to 207.5 for 4 singles which were ok
Press
65 85 105 x 3
135 x 2
155 x 1
175 x 1
195 x 1
205 x X ( out in front too fast)
205 x 1
210 x 1
215 x X
207.5 x 4!
Pistol practice
5 reps each side from concentric start alternating side
5 reps each side from top down start alternating sides
5 reps each side from top down all reps on one leg at a time
KEY CUE: HAVE to keep big toe engaged. still wearing Reebok Legacy shoes.
Messing around again. this time with the double layback and two different pairs of Oly shoes. Not sure what feels right except that I'm tired of experimenting now and ready to go back to the gear and technique I did the 210, 212, 215 and close attempts with 220 with.
I've gone down this road many times before with the powerlifts and I shouldn't do it again here. Not be so greedy and stick with what was going so well
I thought this was a good heel height/ technique until I looked at the videos and saw the bar line too far back on my heel at the lockout.
EXCEPT I just looked further and Now it seems that it's the subsequent reps after the first one that keep creeping back towards my heel. NOT the initial rep! now I'm really confused!
ACK!
Press
65, 85, 105 x 3
135 x 1
155 x 5 x 5 all paused. Not hard my front delts are toast! definitely have been doing too much and experimenting too much. Time to dial back
If I only ever did sets of fives again in the swing it would be fine. This seems to be the perfect workload number for me; 15 seconds worth of hard work, a short rest and repeat. Wasn't ready for 7's as I'm still in recovery mode and that's fine.
despite being still more sore than normal, or desired ( I just realized probably from switching all the exercises and technique variations around!) I warmed up well
One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
44 kg x 5/5 x 10 sets
100 reps
9700 lbs work
RPE 7.5
power felt good although my left shoulder in the video looks sloppy. Weird didn't feel that way.
Press practice:
New techniques
wider stance on unracking
false grip
layback then layback again before pressing
straight line over mid pec - that's CGC base
65
95 x 4
115 x 3
135 x 2
155 x 1
175 x 2
185 x 1
these felt great if not just a bit unpracticed. this is basically one of my first techniques that got me to 190 I think
Was done with a bad cold and slight fever since Wednesday ( hence no ruck on thursday) and i knew this was going to be hard. My legs drop strength and endurance way too fast but that's how it is so I planned on taking it easy
Wasn't too bad but legs got tired right on cue
48 lb Ruck
8 laps
1:25
7 iso squat stretches
RPE 8
Got him by a truck again but only a bad cold not the flu. But crap it kicked my ass. I think the intense soreness I felt from Monday's hard but not stupid hard workout was the beginning of me getting sick. Slept like shit Monday, thought I was getting sick but felt better tues at work then crashed tues night. Cancelled work wednesday and felt better. back to work thursday then crash again thursday night! Off work with chills, 100 deg fever and aches on Friday! then it let go again! so here we are.
I knew I wasn't going to push anything heavy and I was happy to just be able to train. Turned out interesting
Press
65, 85. 105 x 3
135 x 2
155 x 1
175 x 1
195 x X
x 1 x 5
the get on the toes technique did not work at all. Too vertical a rack position. quickly abandoned that. then I just felt my way through
decent line but still hitting the sticking point.
After lots of video time I think this is perhaps the correct and my best groove. I keep searching for leverage at the sticking point and I end up pushing my hips forward to get under the weight but also end up pushing the bar forward! I think I just have to learn to HOLD the lean back arch THROUGH the sticking point and not try to push it back so much
the bar never moves forward and I stay back the entire time! also I have to put back 5x5 on Wed with the same weight AND DO ALL PAUSED. Like this set
Pistol practice
3 sets of 5/5 assist
floor pushups
3 x 40
these are the right version.
BW 171.6!!
BF 12.5
TOO LIGHT! I can really feel how being heavier helps. I will have to be 175 to press 225 I think
Wanted to go heavy again today to play with the new concepts and grip and shoes. Felt like I was getting sick Tuesday so I actually took off Wed from work and got to train early. Not feeling that bad ( actually slept well and made up for Tues) but not great either
All over the place though
Press
Innov8 shoes wrapped thumb
65,85, 105 x 3
135 x 2
155 x 1
175 x 1 Fast and nice line
195 x 1 but out in front ack
195 x 1 good but casting doubts on the pure shoulder drive concept
205 x 1 slow
210 x X out in front badly
210 x X switched to vibrams no groove
205 x 1 shoe + false grip ( video shown ) ok but not the right line
205 x 1 shoe and wrapped thumb. better
190 x 1 shoe and thumb fast
195 x 1 as above and fast
what did I learn? not much really. Still dont seem to have the optimal groove for me down. it's not just strength but direction of bar path I'm not sure
the false grip is stronger but I also get out in front with it when it gets heavy, even if I make the lift
Not really sure why flat footed is better
But then I had an idea greasing the groove with the bar in the gym just playing around. I'm starting with the weight on my heels trying to get under it from the start. Everything else I do lately involves having my big toe rooted. Playing with that on the lockout and then shifting back to my heels as I initiate felt very interesting. Got the idea from watching Oly legend Tommy Suggs explain the double layback press ( Old oly press)
at 1:50 in
So I will try that Saturday. With the oly shoe and the wrapped thumb
24 kg snatch
5x5/5
these are ok but snatches have jumped the shark for me. Time to find a substitute. Maybe two clubbell swings
Seated plate raises
25 x 10
35 x 8, 6
these felt ok when doing them but left bicep tendon didn't like them, back to floor pushups. I think I'm feeling their absence under the bar too for some reason
The hardest workout of the cycle( now that I've gone back to ten reps per side!) kicked my ass a bit today but it got done,
What's so hard is not just getting the reps in but trying, really trying, to create and maintain maximum power output for every rep of every set.It just drains the muscle so fast, those last 5 reps of the second arm
But at least I can do it again and not actually die :)
One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs
RPE 8.5
still had some decent legs at the end and they were the most pumped and tired bodypart which is exactly what I want
Wt parallel pushups
bw x 8
53 x 5 x 3
resting up a bit for another heavy press day on wed
Started off pretty sluggish today even though I felt good getting up. It took about an hour and the legs got loose, the lungs opened up as did my pace. Ruck did not feel heavy but legs did for awhile. I guess those pistols did more than I thought
48 lb ruck
12 laps
8 squat stretches
RPE 8/7
1:55 min
It's said you either win or you learn. I learned a bit more today. I should have been more worried as I felt so good going into the workout but I thought it would a stronger day than this. But I figured out ( at the end of the workout, as is always the case) the last flaw in my technique and that would be well worth missing 100 kg again.
It was seriously cold in the garage today too ( 36 deg) but I can't say that hurt me much. I was well warmed up and had plenty of layers on
warmups went great and I was intent on driving the bar from the start from the shoulders, as I learned last time as well as pre tensing my arms and upper back as I decided to do. that felt great and the reps in the warmup followed a perfect line to lockout
It's all easy 'til it's heavy though
Press
65, 85 105 x 3
135 x 2
155 x 1
175 x 1 Fast!
195 x 1 fast!
205 x 1 SLOW
this gave me pause. It locked out but very slowly. Not a good sign. But I said fuck it and put 220 on the bar
220 x X x 3 singles Fuck
205 x 1 x 5 singles decent. How crazy is that
THEN I realized that one very possible cause of the bar going forwards at sticking point is when I mentally switch to using triceps for the lockout and STOP thinking of driving with the shoulders! the triceps extend the arm and the bar and if the shoulders are not continuing shoulder flexion the tri's will take over and push the bar forwards. Which is exactly what seems to be happening
So I lowered the weight to 190 and focused on shoulder drive through the whole rep but especially the sticking point
It moved perfectly in the line I wanted!
Went to 195 and the same thing!
I've been thinking of this as a vertical bench press and that worked for a long time, but now the shoulders are the limiting factor and I have to drive the bar back and up with them more than anything!
I might actually take another max on Wednesday. We'll see
But this changes things:
Subbing out floor pushups ( which have been for triceps for lockout) with seated plate raises ( an old WSB favorite assistance move of mine ) to strengthen shoulder flexion from start to finish, After pistols on Sat. I'll keep the weighted pushups in the mix on Wednesdays
But the main difference will be mental, my new intent. And seeing this as a shoulder move not a triceps one
This could be a game changer
Also: perhaps wrap my thumbs again to enhance shoulder involvement and go back to the low heeled lifting shoe ( going flat was to fix the problem caused by pushing the bar forward. ) we'll see too
Pistol practice
4 sets of 2-3 last set free
decent but legs tired
Could definitely feel the effect of not rucking last Sunday. Legs and hips felt with 50lb weight more than usual but it was fine. Just had to put my head down and go
Finished feeling better than I started and that's always good
48 lb ruck
6 laps
55 min
RPE 8
BW 173.2
BF 15.4!
W 56 .2
definitely eating lower carb but that's a low water number :(
Finally! The fourth time is the charm. And it was so easy. the whole workout. Weird. I just got the feel of it and the groove was perfectly consistent on all five sets.
I did feel like it started going really well on the third sets with 155 as I really took the weight off the rack with my arms and upper back and I now think that made a difference.
Perhaps I've been too obsessed with the lower body and have not been using my arms enough! Not enough successive induction for my upper back and pre tensing with the arms and shoulders on the unracking
whatever I did everything felt much lighter although I was light ( 172.6 at workout start) and my bicep tendon was wonky. it was going in and out all day
Press
65, 85 105 x 3
135 x 3 ( made a mistake)
145 x 5
155 x 5
165 x 5
180 x 5 ALL time PR
24 kg snatch
5x5 these felt strong. really using more of a jump style and placing the bell down and not back so much on the downswing. feels much more natural, safer and stronger
Great workout today! These weights felt as good as they ever have. Grip was the strongest and I got transfers on all three set with the 68 kg for the first time ever. Very happy with this and form held well on all sets.
One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7 70 reps 9240 lbs
68 kg x 5/5 x 3 sets 30 reps 4500 lbs
100 reps
13,740 lbs
Weighted parallel bar pushup
bw x 10
53 x 10
85 x 10 x 2
No ruck today,too much rain and I didn't want to deal with a wet ruck so I decided to just go for walk! Man it felt light and fast and nice. Seemed like I was walking much fast but last lap time was not that great 7:10 or so compared to all time best of 6:39 but I was going longer way, all side walk, to avoid the mud
But I'm sure it was a 15 min per mile pace. Felt very fun but these short legs can only rotate so fast unless I run
This was SOOOOOO CLOOOOSE! Just lost my balance at the top for some reason but it was a solid attempt. It was my second attempt. the first I just didn't attack enough. But this was good. Just a little bit tighter. My third attempt was a no go, went about 1/2 way. Just tired
But then three singles with 210 as the down sets and could have done a 4th
then onto pistols
self spot
3/3
3/3
then spot with Nick and take away hands at bottom
2/2
I can't believe I missed this again! I really thought I was going to get it , even though I was pretty tired and a bit flat for the training. The combo of the 100kg attempt and the ruck then 48kg swings and playing around on the chin bar yesterday ( and no, I still can't tolerate pullups! as evidence by my left levator scap, first rib and lat being jacked last night and today) should be enough of a reason and I was just a bit sore and tired.
Not great sleep last night because the lev scap too
But I can see from the video that I did NOT bring the bar low enough on the fifth rep and that loaded my tri's more than the delts and that's what pushed it forward!
BUT I now KNOW I have to get a great delt stretch before I press or my tri's will take over.
And that is food for much thought
Plus , the damn breathing. Five reps is just sucked for breath work. It's that more than anything else. Holding the breath doesn't work and when to breathe? and when you do you always lose some tension.
After I get the 180 for five I will come up with another strategy. Maybe multiple single with med weight ala wsb dl speed work. OR go to fours.
Press
65,85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
180 x 4
Solid work today if a bit distracted. Solo training and pretty fast pace between sets. Technique felt good but not as good of height on swing, especially right side as I hoped. Did not feel particularly heavy just didn't get the power generated.
Lungs felt pretty excellent and recovery between sets was as good as it's been
One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
32 kg x 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 6/6 x 10
160 reps
16, 960 lbs
RPE 7.5
Pretty decent one! Started out a bit slow but warmed up quickly ( as it was cold out,lol) and legs,which were tight at the start loosened up fast and the overall pace was solid. Lungs and legs felt good.
Seems like my overall "leg" base is getting more solid all the time
48 lb ruck
12 laps
8 iso squats ( for the stretchout)
1:55 min
Hell I almost got this on first sight! I actually thought I was going to then I ran out of air, shifted and lost the bar position! BUT very very very happy with this attempt! I was in the groove and all the technical changes I've made worked!
As I set back on my heels and tried to pre load the body I also consciously tried to load the anterior part of my body- create a "sling" of tension in the front of my body and it seemed to help me maintain my arch as well as help initiate the lift. Especially if I'm patient in the setup
Only this one attempt. I was satisfied that I had done my best and there was nothing to fix , plus I had more work to do sub max
SO I put 207.5 on the bar and did 5 almost freakin perfect singles! You can really see the sling here
Press
65 85 105 x3
135 x 2
155 x 1
175 x 1
195 x 1 fast!
205 x 1 fast also!
220 x X
207.5 x 1 x 5 PR
Pistol practice
4 sets of 4/4
got to start playing with letting go of hand support in bottom. it's time
as strong as ever
Decline Pushups
feet on 15" bench 30
feet on 21" bench 3 x 2 sets
these were good! the higher bench really nailed my upper pecs and that's right where I feel it at the sticking point and the lockout of the standing press.
Much less triceps but I can get that on Wednesday
Solid ruck today. Cool and overcast and was listening to the Rogan podcast with Pavel on it so the time went very quickly
Plus, Pavel gave me a very nice shout out which really was cool
Thought this was going to be easier. Perhaps I took it too casually but I only got 4 again with 180 on my last set. Tried it again and got 3. Just fatigued.
I think while I used the right groove and timing I failed to activate my upper back muscles as I initiated the press with the shoulders and just overloaded them. I deleted the video so I can't really see ( I was pissed) but I'm pretty sure that's what it is.
The shoulders were Dominata and I forgot to balance it out with the back. So many damn things to think about in this lift! lol
But the first four sets were perfect, if in slow motion a bit because they felt so light!Set up felt great, grooves on all the reps were perfect and then when I hit 180 it got heavy and I lost the balanced focused.
First three reps were solid but fourth got out in front. Saved it but it was a lot of work and it cost me. Actually thought I would get five on my sixth set but fatigue and too much shoulder isolation in the move said otherwise.
Plus didn't sleep well and pretty 'flat' overall
Press
65,85, 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
180 x 4
180 x 3
Kb Snatch
16 kg 5/5
24 kg x 5/5 x 5
felt fast and easy
Pistols
3 sets of 4/4
Laterals
15's x 10/10 x 3
BW 173
BF 14.1
Key Cues for the press
toes to unrack
then on heels
wait before press
tense upper back
shoulder drive
heels at sticking point
Was worried about this a bit as my legs were tight all morning but I got a full stretchout and that helped a ton. Workout was strong though, both legs and lungs and the grip was solid as well
One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
44 kg x 7/7 x 10
140 reps
13, 580 lbs
This started off well and got very hard quickly. Just not a lot of gas in the tank and being so pumped from yesterdays big PR could have had something to do with it. But glutes were super tight and legs just felt heavy
Perhaps the pistol work did more damage than I thought
Plus it was humid and muggy out and rained on me sporadically. All in all just a lot of work no joy :)
But it got done and the total time wasn't bad either
THIS WENT FREAKIN GREAT. Just one little hiccup in the warmup at 195 that I missed just being really lackadaisical with it but then crushed it when I took it over. Then went right to 205 and made it first attempt! Then right to the above 215 and made it too on first attempt. Which is a first!
then down to 205 for FIVE SINGLES! Which I now feel like I can do anytime. That's amazing in itself
Press
65, 85, 105 x 3
135 x 2
155 x 1
175 x 1
195 x X
195 x 1
205 x 1
215 x 1 PR
205 x 1 x 5 (ties pr)
Pistols
3x3
4/4
4/4
5/5
feel great and balance in bottom position improving ever so slightly each time
Very nice ruck. Feels like I might finally be getting some "legs" back, where the base is solid enough that unless I push harder than normal they will do as I ask strongly. Hell, it's only been six years of straight rucking. But it was also 20 years of no walking by any real assessment before that so that might not be an unreasonable time to get some basic GPP back.
Plus, the first few years were pretty much basic rehab and not training.
But it was decent. Cool breeze, overcast 60 degrees. Perfect
This went better than expected after not alot of sleep last night. Had a coffee at 11 or so and that didn't work at all. Especially on a non training day. Went to bed on time just didn't fall asleep fast enough
But it went great, got a solid warmup in and the next elbow focus technique work seemed to help a ton,especially combined with the new pause in the set up. Hope this makes the big difference on Saturday again too with 215
Press
65 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 4 ( was mistakenly going for five thinking I hadn't done it yet. wrong. but lost my balance on rep five and dropped it. then checked the blog and realized I need to do 4 with 180. it went great and I could have done 5
Next week
This is good because I think a real need, a key, is to build more static strength in the rack position. Might even need to add rack walkouts/hold. But for now more time in the setups and less worrying about being fast/accelerating all the time. More focus on the big grind.
Snatch
16 x 5/5
20 x 3/3
24 x 5/5 x 5
the new technique worked very well too. Maintain front foot pressure AT ALL TIMES and swing the bell more DOWN than BACK. Much more like an Oly jump but still with some backswing. Puts way more pressure on my legs which is what I want
This was a monster. That I handled no problem. But I sure as hell did not want to do it. haven't done this workload in months and months. perhaps a year. But it's time because I do want to step up the conditioning just a bit now and this will surely do it.
I just have to keep reminding myself I did 17 workouts of 200 reps with the 48 a few years ago, this should be easy. I'm just being lazy. But it got done today and it wasn't that bad. Really
Legs were just tired yesterday on the ruck and even more so on this workout but it was still strong and safe. Just more. Still amazing to me what a measly 4 reps per set can feel like. And how much harder it can make it
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 10/10 x 10
17,600 lbs
200 reps
RPE 8
Wt parallel bar pushups
bw x 10
53 x 10
85 lbs x 8 x 2
Got it done but got commandeered mid ruck to help some people in the park and ended up cutting the ruck short buy ten minutes but I got my good deed for the day in instead
48 lb ruck
5 laps
50 min
Sunday
Wasn't sure if I was going to get anything in at all giving the weather- severe rain and cold but the skies parted for me for a bit and I actually got all twelve laps in. In record time too! Tracy walked with me and she kept the pace up (no ruck for her though :) )
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