The Punisher workout 40 kg OAS 10 sets of 10/10, pistols laterals

  

This was good but had distractions prior so it wasn't a 10 but a solid 8. Could have had better height on swings and locking into the standing plank but the lungs and legs were strong, nothing got tweaked and nothing fell off

Weight  didn't feel heavy either. Starting to get cold though, back to hot baths as pre warmup

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 work

Pistols
top down all reps on one leg then switch
3 x 5/5

these felt very  solid. only one arm self spot. for some reason the two handed spot was actually harder. Probably kept me from counter rotating properly

laterals

2 x 10/10 with 15s
late start cut these short

BW 175.4
BF 13.
W 57.9 ( bath)

Fast ruck

 

Decent one, got the left calf stretched out well before hand, or so I thought, and it was perfect for three laps but got tight on the fourth. Walking at 3.5-6 mph didn't help so I had to stop and stretch the anterior tib a bit more than I wanted. what a difference it is on Sunday when I don't stand for 7 hours prior to the ruck

BUT it should be stronger

50 lbs
6 laps
7414 steps
Speed 3.0-3.6 mph 
16.6 min miles top speed
3 miles
54 min
step length  ave =  25 inches 30.7 max length

BW 176.2
BF 14.5

The Kono Press worked great,175 and 185 lb press 2 x 5 each, 24 kg swings, wt pushups

  The technique worked great. The layback, then re layback and press clicked well. Still tons of reps need to be done to get the timing right, especially with real weight but I can see it put me in the position I need to be at the sticking point. If I START there, there is no where to go and no way to get momentum at the start ( via another layback).
This way I start with an arch then move back into the terminal arch position as I press. Similar to how a how a good bent press is done.

But the main thing is that I am leaning back with tight hips forward and the bar goes straight up

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 5
185 x 2 x 4
185 x 1 ( last rep of last set wasn't perfect)

24 kg swings

5 sets of 8/8

wt pushups

bw x 10
53 x 10 x 3 ( have to  bump this up again)

BW 175.8
BF 14.9 ( dehydrated)

215 press and 220 near miss, floor pushups, laterals

 This was a good one despite not making 220 and and having an iffy lockout on 215. The setup worked well and as usual I screwed something else up while trying to master the first part. But it worked well overall

I've got to lean back though at the sticking point and push myself away from the bar more because I keep trying to press the bar through the sticking point and it pushes it forward, and even if I make the lift it's not optimal at all

But I'm not laying back at the critical point and I've got to change that

Press

65 85 105 x 2

135 x 2
155 x 1
175 x 1 fast!
195 x 1 fast
205 x 1 FAST!

215 x 7/8 ( wasn't layed back enough)

But felt strong enough to go for 220 this is the second attempt of three

then 207.5 for a miss
205 x 1 but rough
200 x 1
190 x 1 x 2

then some light stuff experimenting with a mid range grip
95 135 185 190 x 1 x 2

Floor pushups
63
50 
triceps dead

one arm laterals 3 x 10/10 with 20's
bent laterals  3 x 10 with 20s

BW 176
BF 14.1

De load one arm swings 10 x 8/8, pistol practice, laterals

 Strong and easy workout. All systems go. went strongly but realized it was supposed to be a recovery workout

One arm swings

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

32 kg x 8/8 x 10
160 rep
11,720 lbs

bad resolution from nicks phone for some reason

Pistol practice
set one : down two up one, switch repeat 4 x
set two : down two up one down on same leg, switch, repeat 3 x
set three:  same as set two

this is coming back and is definitely the correct choice of exercises

laterals/rear laterals
3 x 10/10  with 15s

BW 175.8
BF 14. ( bath)
W 57.2  cooler weather drinking less and sweating less since I switch to magnesium citrate from the ZMA. I wasn't tolerating either the B6 or the trytophan precursor in it anymore.
Sleeping SO much  better with the Calm before bed now

Strong Ruck!

 

Really really solid one today.Legs loose and lungs open, Just strong

Using new iPhone mobility data

6 laps

3.1 miles

Step length

29.1 in

Walking asymmetry 0 % !! that's crazy good

Walking speed

3.5 mph. 17 min miles/ that makes me happy

top speed 3.9 mph

BW 175.8

BF 13.7

175/185 lb press practice( reverse lumbo pelvic rhythm) 24 kg speed swings, wt pushups

 This was great. Everything fell into place and I think I discoved the real key to my setup- lumbo pelvic rhythm- in reverse!

On my normal lumbo pelvic rhythm if I lean forward even 5 degrees my hips go back. normal is no hip hinge til 45 deg! But lower back injury changes that and mine is what it is. Once I figured that out I stopped trying to sit back to hinge on my swings and deads but lean forwards til the hinge happend.

And I think the same is true, but in reverse with my layback in the press. I've been trying to set up with my hips first as the base and then lay back on that base. BUT after seeing last weeks 215 presses and realizing I have to layback and then get my hips forward was a game changer

SO I did it today and it worked great.. Unrack the bar,then lay back from the T spine UNTIL the hips load ( the equivalent of the hinge) and THEN lock then in then press

Worked great

It was so much more precise and I didn't even realize about the reverse LPR until after the workout was over, But I did know I had to lay back first and now it should be even easier

Press

135 x 2

155 x 1

175 x 2 x 4
185 x 2 x 4

24 kg swing

5 sets of 8/8  solid

wt pushups

BW x  10

53 x 10 x 3

BW 176.4

BF 13.7

this could be the real setup I've been looking for!

215 x 1 205 x 1 x 5 press , floor pushups and laterals

 The rebound continues as well as the best sleep I've had in a long time. It has to be the switch  to Natural Calm magnesium instead of the ZMA. I've added zinc picolinate into the mix to make up for the loss from the ZMA and took that with morning vits herbs and protein drink. It also has 800 mg quercetin and have to say I felt great all morning. Very clear with great blood sugar 

Mainly it's the sleep I'm betting. Nothing more important

this went well and I'm pleased with how the first real heavy day with this new technique went. It didn't go perfectly but I clearly  see where I did the technique wrong on the misses and how easily it went when I did the technique right on the 215 and 205 at the end

On the misses I got tight with my hips forward but didn't lay back enough  with the upper back and that made all the difference. the latter is what puts me in a more decline position. the former a more incline press,which much weaker

I've been thinking this is a standing incline press but it's really a standing DECLINE I think I just had a revelation here!

Its pretty clear from this comparison of the two

But I felt strong, the bar felt light in my hands I felt mentally calm and collected, what a great press day to go with that fantastic ruck yesterday!
What a difference from that clusterfuck of last week

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 A bit slow. tried too hard to not shove it
205 x 1 outstanding
215 x Miss
215 x Miss above 
215 x 1
205 x 1 x 5 video is last set
felt so good

Floor pushups
63 x 2 very strong but kicked my ass
31 x 1 lol

one arm laterals
3 x 10/10 w 20s
bent laterals
3 x 10 with 20

BW 174.4
BF 14.1

Fast and loose strong ruck!

 

Man this was the best ruck I've had in ages and it came out of nowhere. But it was great. Legs were not sore, supple and strong. Everything was good. Lungs took their usually time to open but then were great. 
Air cool and decently crisp and I had a stride

48lb ruck

12 laps

1:55 min

12,658 steps

3 squat stretches ( feeling too good to stop. although I did unload the pack on the bench 3 times for 30 seconds to unload my upper back,which felt surprisingly normal)

5.7 miles

Last mile 14:40

BW 173.8

BF 14.1

60 and 68 kg One arm swings, pistol practice, double side laterals

 Have to say I was nervous for this one. Left levator scap tightened up just enough yesterday to feel it and some cervical shit I wasn't happy with. 95% better but 5% can be a lot, especially with lower backs and necks

Again, I was hoping the swings would reset things but 60 kg? or 68? Not sure what would happen but wouldn't know til I put hands on bell. Trap was tight at 16 kg and really didn't loosen til 48 kg! I realized I had to hinge back more and squat less on initial move and I couldn't even feel the trap! SO that's what I did and it worked great!

And all the huge amount of work for the trap tired it out enough so that it overwhelmed the tension and it let go!

One arm swing

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 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 ( starting starting with just left arm at set 5 it was transfer that was dicey)
68 kg x 5/5 x 3 sets
 all good except on second of second set ( video one) where because I was hinging more than usual I scooped a little but and lost my right lower back tightness a little and felt it. It came back
wasn't sure I should do the last set but back felt ok and I wanted to leave on a good one
I did

Pistol Practice

decided the lunges were not getting my rec fem enough and that that was important so pistols came back in. started back easy
3 x 5/5/ bottoms up two hand spot

double laterals rear delts
3 x 10/10 with 15

kept neck in extension
BW 173.8
BF 13.5 ( bath)
W 57.5

Back to normal, Presses 175/185lbs x 4 x 2 each, 24 kg swings and wt pushups

 Slept well last night but still woke up with left side levator, trap and first rib yelling at me. NO WHERE NEAR as bad as the day before but still not right. Took 500 mg tylenol and worked on it. As I moved it got better. By workout time it felt damn  near normal
After pressing it felt 95 % 

Thank you G-d. that was too close! Neck shit is real. When you neck is jacked every single freaking movement of your head or arm or arms sends serious spasms of pain throughout every part of the upper torso. Not good.

It was the first rib that was out and the ring mobility work saved me, It got it to mobilize, then adjust in, and when it did, the spasms stopped! That was not nice but at least I know how to re set it myself. It's happened before and I didn't

this
https://youtu.be/alKOanYNtd4

Along with activating the  cervical flexors and bracing the abs prior to moving helped reset the whole unit as well

Presses

65 85 105 x 2

135 x 2

155 x 1
175 x 2 x 4
185 x 2 x 4

Cues
hips unrack
set up tight and wait for tightness before pressing
elbows IN
start the press steady, not explosive

24 kg speed swings

5 x 8/8 solid, didn't bother neck at all

Wt pushups

bw x 10
53 lbs  x 10 x 2

BW 174.5
BF 14.1

200 lb press 5 sets of 1 ( Neck tweak)

 My neck went from bad to worse last night an I ended up with about two hours of bad sleep and LOTS of upper back and neck pain.
finally found a position I could relax a bit in but it was a LONG NIGHT

I thought the extension of the press would help and it did. No pain at all but I was seriously depleted and stressed from the night. And four lbs light And feeling weak

Spent the whole morning working on myself and it, and constant, pretty intense pain, was wearing on myI 

I figured out that if I activated the cervical  flexor along with an ab brace the SCM released a lot SO I did and they did!
they were tight but they were not contracting.
 1000 mg of tylenol helped to and now, at 7 pm I feel almost normal. I was worried, actually. Worst pain I've had since my back injury in 2000

Press

65 86 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 
200 x 1 x 3
       x miss x 2
       x 1 best rep of the workout
Really focused on waiting til I got tightest legs and hips possible, elbows IN and then a grinding start instead of trying to pop it. Worked well as I was under it the whole time
We'll see when it's 200 :)

BW 173.4
BF 15.9

Coolbreeze ruck

 Clean air, cool breeze but neck still tweaked and bad sleep. I thought the pack would help unload the traps, and it did but it took an hour and a half and the pain restricted my breathing for most of the time. No fun

took forever to warmup too but eventually it felt decent
Slow times of course but got the full two hours in

48 lb ruck
11 laps
5 squat stretches
12, 690 steps
5.4 miles

Glad it got done but it was  tough one

48 kg One Arm Swings 10 x 6/6 bw lunges, laterals

 Neck and traps a little jacked up from too much screen time, I was hoping the swings would "reset it".  Thought they would just wasn't sure 48kg version would
Turned out it did, thank goodness

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 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10 
160 reps
16,960 lbs

bw lunges

3 x 10/10 ( getting easier)

Laterals
3 x 10
rear delts
3 x 10 both with 15 lbs

BW 175.2
BF 12.5

Strong ruck

 Solid one today. Legs felt good and air was clear. Not cool but not too hot.

48 lb ruck

6 laps

6910 steps

3.1 miles

about 8 min miles last half of ruck

BW 175.8

BF 14.9

Heavy press day again/ Back to the future

 I decided to go back to my old technique but didn't want to wait a week to try it out so I put up some singles to give it a test, even though my shoulders were pretty sore this morning from Monday's work. I thought for sure I escaped it because they felt great yesterday but when I woke this morning they were sore; a good sore, a muscle sore. but sore and tired the same

I would just go up in small bits and see how things went. And they went great

My  focus today was on unracking with the hips, getting into the bow and staying there til I felt super tight and a strong leg and glute tension before I pressed. It worked well although it's obvious shoulders and tri's were fatigued. BUT I made lifts I just missed Monday so that was a big sign

It felt like I held the static position longer than it looks on video it felt like forever. I must have been really rushing

Press

65 85 105 x 2

135 x 2

155 x 1

175 x 1

190 x 1

200 x 1

205 x 1 slow but under the weight the whole time

200 x 1

195 x 1

185 x 2 x 3 sets

24 kg swings

5 x 8/8

wt pushups

bw x 10

53 lbs x 10 x 2

BW 177.
BF 13.7

It's all easy til it's heavy lesson. again. new press technique fail

 Fuck

I thought this would work, I really did.

And just like the technique idea that inspired my quote it did work well , until it got heavy; then,

nothing.

it was a very stressful morning though, across the board and I was as unfocused as I've been of late but still thought the technique was solid and it would pull me through.

No. Freakin'. Leverage.

Press

65 85 105 x 3 nice

135 x 2 easy and fast

155 x 1 fast too

175 x 1 ok very good line but felt heavy

195 x 1 same got me worried

205 x miss!

205 x 1 to hard

210 x 1 max effort today here. what the hell?

215 x miss x 2!

205 x miss!! what the fuck?

195 x miss. ok this is a definite sign

185 x miss

Go back to old technique, unrack with hips forward, eyes on ceiling. false grip etc

185 x 1

195 x 1

205 x 1! not easy but hey, I'm freaking tired now

185 x 1

ok there's my answer : false grip layback technique. it ain't pretty but it's the best it seems for me

floor pushup

65
50

tri's fried

one arm laterals 3 x 10/10 20s

bent laterals 3 x 8 25s

BW 177.2
BF 13.
W 58.3

48 lb Strong ruck, clean skies

 

The air is clean and crisp again as the winds shifted and blew the smoke from the fires away > Now, all we need is some rain

But my lungs were still tight from almost two weeks of smoky air and took awhile to open up. About an hour to be exact.
But the second hour was wonderful

My legs felt good the whole way, strong and loose and not stiff at all/. Started out slow and got faster. Lots of rest breaks and 5 sets of squat stretches the the first half then just continuous laps

48 lb ruck 

12 laps

5 squat stretches

13,268 steps

5.9 miles

1:55 min

last mile@ 15 min

BW 175.4

BF 14.9

44 kg One Arm Swings 10 x 8/8, BW lunges , laterals

 This went really well. Strong. Lungs and legs were there today. No idea why but I love it

Fast pace too.  So much easier than last week with heavier load. Crazy the difference four reps makes

One Arm Swings

16kg x 5/5 x 2

20 kg x 4/4

24 kg x 4/4

28 kg x 3/3

32 kg x 3/3

36 kg x 3/3

44 kg x 8/8 x 10 sets
160 reps
15,560 lbs

BW lunges
3  x10/10
stronger

Laterals /Rear delts
3 x 10/10

BW 174.6 ( lightest in quite awhile
BF 12.5 ( bath)
W 58.3

48 lb ruck in the smoke

 Shitty air is back from more burning forests here. just crazy. thought we were going to catch more of a break but no go.
Only did 5 laps as I could start to feel my eyes and my legs were dead so I called it. First part was ok and 511 ruck was solid as could be. Made the right choice

48 lb ruck

5 laps

45 min

legs tight

BW 175.4

BW 13.7

New Press technique and approach 175/185 lbs 4 x 2, 24 kg swings, wt pushups

 After seeing this video about building the overhead press and watching the guy press from his chin it got me thinking how much I could press from that position.Played with it a bit in warmups and while it didn't feel good it got me going on using a thumbed grip, my lifting shoes ( 1/2" heel adidas) and starting more upright and leaning back AS I pressed
it worked great!

here's the press video

https://youtu.be/okayOvGcEfQ

Here's my workout

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 4

185 x 2 x 4

these felt SO good.
Lock in looking straight ahead, elbows in
weight on mid foot lock legs
drive head back and press up
wrapped thumb
1/2 " lifter shoe

24 kg speed swings

5 x 8/8

wt pushups

bw x 10

53 x 10

85 x 10 x 2

BW 175.4

BF 13.6

we will see how this holds up on Monday but it felt great today and both glenn and nick agreed

215 press, 225 miss ,floor pushups, laterals

 Decent day. Stronger than expected but groove was loose. I was a SERIOUSLY  SORE all day sunday and still today in both hamstrings.All  muscular but weirdly sore like I haven't been in years. Glenn thinks its from the higher power output we did on Saturday, and he might be right. It was a strong workout but to put the ruck on top of it really made me tired and sore

And I couldn't stay tight in the lower body today either although shoulders and arms and back were solid. Good speed off the chest but got loose in the sticking point as usual.

But stronger than expected

Press

65 85 105 x 2
135 x 2
155 x 1 fast
175 x 1 fast
195 x 1 fast
205 x 1 decent
215 x 1 so so, weak lockout first of the loose ones

220 x miss x 3

210 x 1 x 3

long hard grinds but got done. not bad work really

205 x 1 good

floor pushups

63 x 1
52 x 1

one arm laterals 3 x 10/10 20
bent laterals 3 x 10 20

BW 175
BF 12.5 !!!!
W 58.3

THESE ARE THE PRETTY MUCH MY PERFECT NUMBERS! HAVE NO IDEA WHERE IT CAME FROM BUT I'LL TAKE IT!

Black ruck ruck

 This went really well, except for my legs and hips being seriously tired and stiff right at the start. No joint issues just really tired muscles which again tells me, much like with the 32 kg, how much force I'm putting out with these sub max weights.
Which, the max weight works makes possible.
But man were they tight

Plus rucking the last few weeks has been spotty and weak for a number of reasons and my gait and strength endurance are definitely not at peak. So, to be expected

But man did the ruck feel great!
That new padding was awesome and I now appreciate the wide straps and hip belt so much more than I did before. It's a great fit

I'm getting used to the color
Also, getting very used to the Coyote suede GoRuck boots; loving the wide toe box

Legs actually loosened up quite well after lap five and then it was actually pretty brisk. weather was good. moderately cool and slight breeze

48 lb ruck
12 laps
13,419 steps
6 miles
2:05
5 squat stretches

last 1/2 mile in 7:30

BW 175.4
BF 14.5

40 kg One arm swing workout " Punisher" 10 sets of 10/10, lunges, laterals

  Solidly good but seriously  hard one. Felt like shit all day yesterday, thought I might be coming down with something ( like I did last week) but just like last week it dissipated and I felt great this morning. Great sleep, no headache or body issues and mentally felt strong

All was great til after this set ( 7th) when my legs got seriously tired and the last three sets were a major push- which is precisely the idea but it still was tough  as hell.
 The stronger you are the harder you push and the harder you push  the more it sucks :)

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

Lunges
bw x 8/8 x 3 set
and barely made that. Great to see how much legs and glutes the swings are working

Laterals
3 x 10 with 15s

rear delts
3 x 10 with 15s superset

BW 174.8
BF 13.7 ( post bath!)
W 57.2

 

Ruck test, Rush 72 is the winner

 I tried to like it, I really did.Hell I tried to love it. But it's not the one. Took the Mystery Ranch out for my Thursday ruck and had the setting right where I thought they should be but even after one lap I knew it wasn't right
So I adjusted the chest strap. No good. Adjusted it lower. No good
Switched out the sand bag and the gypsum bag to re distribute the load. No good.  A little better but then the chest strap and shoulder harness didn't feel good. 
So, after four laps I head home, reloaded my new ( black) rush 72 with the same weight- 47 lbs ) and headed back out and within seconds I knew I had the right pack. It just fit right and, being brand new, had great padding and  no pre formed ruts so it really felt solid

Did another laps and brought  it in. Rush 72 is the winner. Oh well, just money :)

BW 176
BF 14.1
W 57.2

175/185 lb press Strong day! 24 kg speed swings, wt pushups

 Just as much as monday sucked today was solid. Just decided to just "press the damn bar" and find the leverage as I did

Remembered my caveat
1) think first
2) just do
3) analyze after

I've been trying to think my way through the lift and it shows. Timing's been way off and I have no 'feel'. that's cause I'm in my head

Took out the press call and just went when I felt ready, focusing on getting tight as possible, "coiling the spring" and it worked great

Really got a solid "heave" out of it and it felt like my whole body was doing the lift for the first time in forever

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 4

185 x 2 x 4

best sets in forever

24 kg speed swings
5 x 8/8 x 5

solid!
wt pushups

bw x 10
53 x 10
85 x 10 x 2
Back to my half reps and a fast descent . elbow feels fine

BW 175.8
BF 12.9 !!!!
W 58
153.37 lbs lean weight

this is the lowest first thing in the morning in forever and I have no idea why and right after a rest day? weird but I'll take it

215 press rough day, floor pushups, laterals

 A tough day for no good reason. Slept well. felt good, weighed good and had solid energy all morning and was mentally ready. Then, just shit the bed
Everything was all over the place and the head back cue didn't work at all. Good thing I figured that out early and dropped it. Just too much time getting set up

But it really didn't help much after as I missed 205 the first time and barely got it the second. Shoulders were definitely tired and the only reason I can think of is the ruck with the new pack. Shoulders were achy all morning and I didn't know why.

It wasn't good from the start and 155 was a sign

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1
205 x miss
205 x 3/4 !!!
215 x 1 barely but got it

215 x miss x 2!
205 x 1
205 x miss out in front!
200 x 1 

185 x miss
185 x 1 fast! what the everloving hell?

Floor pushups
63 x 2 sets
53 x 1

one arm laterals 3 x 8/8

bent laterals 3 x 8

BW 175.4
BF 13.6

Mystery ranch full two hour ruck, first time. 45 lbs

 

This went well. Not perfect but well. Great weather, air clear, cool and somewhat crisp and I was ready to go. But right off the pack, as set up according to SOP didn't feel that great so halfway through the first lap I adjust it. I put the shoulder harness down one full click and did another lap

Definitely felt better but I went on more click lower and it felt  much much better. Good in fact. The first setting had the weight too low on the hips and made it feel heavy. Not enough shoulders. The end placing felt the most evenly distributed

But I'm not sure how tough this pack is; the seams don't see very solid and I wonder how they'll hold up
We shall see

45 lb ruck
12 laps
6 miles
5 squat stretches
2 hours even
last .5  mile at 7:30

BW 174.8
BF 14.8

32 kg one arm swings 10 x 8/8 deload, bw lunges, laterals

 Easy peasy one today and it was great to do it. Not having to stress about the workload coming up is nice every once in awhile . Once every five weeks to be precise :)

One arm swings

32 kg x 10 x 8/8
160 reps
11520 lbs
RPE 6

strong and easy

BW lunges
3 x 8/8

deep and stretchy

Laterals/rear delts

3 x 10/10
15s

BW 175.2
BF 14.0

First MysteryRanch ruck

 

The air finally cleared enough for me to get out there. Only missed one day but 8 or so days of truly  foul air was not nice. It's always the simple things that are so crucial to happiness and breatheable air has got to be number one

Was rushed in the setup and tracy went with so didn't really have the focus to play with the adjustments of the ruck but overall I'd say it was very good. Not great out the shoot but that's got to be as much about a completely different system than the Rush 72

i wish the hip belt connected in a different way and that the thickness of the belt was wider but I think I'l get used to it. Tomorrow will be a better test
Regardless the load ( 45 lbs) felt a good 10 lbs lighter.  the pack is much more ergonomic, narrow and the hip shoulder system seems to work very well

45 lb ruck

6 laps

55 min

175/185 lb speed press, 24 kg speed swing, wt pushups

 Switched back to vibrams and it worked great. Just as I thought/hoped: that the load the bow technique would do what i was wearing the heels to do- set the arch. But without the instability of the heel at the sticking point.
Again, the first key is elbows in (and stay in, without that nothing else works). I also incorporated "get the head out of the way" as I pressed but we figured out at the end that just setting the head into position after I load the bow works better. I lost balance a few times moving my head too quickly as I press 
Pre setting it should work better. But I didn't play with it til the very end but I think it's right.Another great Glenn call

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 4
185 x 2 x 4

24 kg speed swings ( also in vibrams)
5 sets of 8/8
 definitely more glutes flat footed even with the athletic hinge technique

Wt pushups
bw x 10
53 x 10 x 3 slow and deep
not sure my elbow likes the extra depth. will see

BW 175.6
BF 14.0

220 press ties pr, 215 press floor pushups one arm laterals

 Everything went really well today in terms of positions, cues and timing. 220 was as solid as it's been and I got loose on 225 or I would have made it too.

The "elbows in" cue worked great, as well as the "load the bow" for the launch. But I think I forgot to really "get the head out of the way" but otherwise I hit the marks

Now I'm wondering if I really need the heel looking back at my old 220 and 225 attempts with vibrams.  I will play with this on Wed with light weight. I think the set up is the key and I might have a tighter base barefoot again,

Here is 220 in vibrams

https://youtu.be/GtP8htGeJsA

and here is today in heels. pretty close to the same position but I think the flat is more stable

Here is 225 miss in vibrams

https://youtu.be/2SSQAS-nOTc

and today's with reelboks

have to analyse and see

Press

65 85 105 x 2

135 x 2

155 x 1

175 x 1

195 x 1

205 x 1
215 x 1

220 x 1 on first attempt too!
225 x X x 2
205 x 1

       x miss tried toe clenching technique, pushed me forward

205 x 1 x 3

floor pushups

63 x 2

50 x 1

one arm laterals rear delts

3 x 10/10 20

3 x 10 20

BW 175.4
BF 145.6

60 and 68 kg one arm swings bw lunges, laterals

 Very solid day. Scary as always but things moved well. A bit lighter today but still feeling strong

one arm swing
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 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
68 kg 5/5 x 3 

these went very well, height not bad and almost starting to be a 'regular' weight

BW lunges
3 sets of 10/10 
still burning!

Laterals

3 x 10/10 with 15s

BW 174.6
BF 13.1 ( post bath)
W 57.5

Thursday ruck

  Air quality shitty but we got it in. Reloaded the ruck with 25 lb of gypsum salt and the 47lb ruck had a completely different feel. Getting ready for the new mystery ranch scree 32 and it took a few laps to get the rush 72 setttled with the new load

But after 2 laps it settle in and the legs and lungs were good

47 lb ruck
6 laps
3 miles
54 min

solid day

RIP Ron McKee

 

175 and 185 lb speed press, 24 kg speed swings, wt pushups

 This went really well despite finding out that an old friend of mine passed this morning right before we started. See you on the other side Ron McKee, your memory will be a blessing.
I had Ron in my  mind as I trained this afternoon, wanting to do well to honor his memory, his strength, enthusiasm and passion for all things strength and power and friendship.

And it went well. The idea was elbows on lats, get the head out of the way. It worked well til I got to 175 and forgot to lay back first and tried to tricep press it. it fell forward and I thought I might have tweaked my elbow but it seems to be alright, I 'll know for sure tomorrow
But once I realized the 'head out of the way ' cue only works after I push into the bow things went much better

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 4

185 x 2 x 4

I can really see how it helps to , after unracking, press my hips and legs into tightness as I lay back and then get the head of the way
Cues:

Elbows IN
Load the bow ( as in hips move forward and body moves back as a bowstring)
Get the head out of the way
Press

If I do this technique with 220 and 225 they're a done deal

24 kg speed swings

5 x 8/8

fast! wore the reeboks here too

wt pushups

bw x 10

53 lbs x 3 x 10

much slower and deeper and it was way hard enough

BW 176.7

BF 13.7
W 57.7

217.5 lb press, 220 lb miss, floor pushups, one arm laterals

 What a solid day. Most excellent in fact. Felt great and was strong under the bar. Plus both Glenn and Nick hit pr's as well. Nick crushing the Beast with one double and 4 strong singles! Glenn did 40 kg for 5 singles strong as hell
It's nice when we're all strong on the same day, Doesn't happen off but when it does it's fun

Cues got dialed in well too. The first one is "elbows on the lats". I have to make sure my  elbows start in and stay in, There's other important ones too but if that doesn't happen the rest don't matter

And I think instead of putting my head back or my face up to try to get the proper arch thinking 'move your head out of the way 'as I pressed seemed to work really well. When I cued that everything else seemed to happen automatically.
Can't have too many cues though, no time

Still had the bar lower on the chest, still with Reebok stillettos  and eyes on ceiling
On  the  220 miss I can see I didn't get my elbows on my lats tightly, they're moving around right before launch and I just missed it

Of course I didn't take video of the 217.5 and it was grand! and that was after a 215 miss

Go big or go home

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 fast!
205 x 1
215 x miss
217.5 x 1 ( ties second best real pr, and this was locked out well)
220 x miss x 2
205 x 1 x 4 ( missed one out in front)

Floor pushups
63
50
spent and it was 90+ in the gym

One arm laterals
3x8/8 with 20
bent lateral
3 x 10 with 25

BW 174.8
BF 13.7
W 57.5

12 noon
BW 176.8
BF 11.7 !!!!
W 59.1

that's the best measurement I've had in ages and I feel it, Big and lean ( relatively)

Ruck experiments

 

The old Rush 72 is really showing some wear and tear and it's time for a new ruck. I've been eyeing the Mystery Ranch system ruck for  awhile now since I learned about their shoulder harness adjustable system, REI put it on sale and I  bit, or bought. Literally

It's definitely smaller, 32 liters compared to the 55 the Rush has but I think most of that extra size is in the  numerous small compartment bags sections that I never use. I think the main carry section is pretty close in size 22 cu vs 20 so it should carry my 30 and 10 lb sand pills that make up the bulk of the ruck

But it only weighs 3 lbs so I'll make up the difference with more sand or rice bags or pea gravel, haven't made up my mind. I'll see when it gets here. Thought about just chucking the 20 lb of kitty litter I've been carrying around and just getting a 30 lb bag of pea gravel. We'll see

I tried to use the voodoo tactical bag I have here but it just wasn't a fit and I knew it right away. Just did  3 laps and came home and switched out bags it was so obvious

Rest of ruck was with 45 lbs

45 lbs ruck
2 hours
12 laps
6 miles
7 squat stretches

BW 175.4
BF 15 %
got to hydrate it's going to be a sauna here for the next few days

48 kg One arm swings, 10 x 6/6,bw lunges, laterals

 Solid one. This has definitely become a training weight instead of a peak weight because of all those 60 and 68 kg overload swings we do. It's really made the difference and made this bell feel submaximal, which it is now.Soon the 60 will feel this way too.
Just when, not if

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
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10
160 reps
16,960 lbs

bw lunges
3 x 10/10
still burning, still good

laterals/rear delts

3 x 10/10 

BW 175.0
BF 14.5

Thursday Ruck

 

Late entry but it got done

Wore my coyote GoRuck Macv2s again and they felt great. Must've broken in because now I prefer them. I really like the new outsole for comfort which I really thought was too much at first. Now of course I really want the green/black Vietnam era version lol

50 lb ruck
3 miles
50 minutes

no calf or shin issues

175 lb press 2 x 4, 185 x 2 x 4, 200 x 1, 24 kg speed swings 5 x 8/8, wt pushups

  

This went great. Bar path was the most consistent yet, even from the first 175 lb set which usually isn't the case. Usually takes 2-3 sets to settle in. Not today.

Focus was

elbows in
unracks then set lats
lay back a bit more and lock in
drive triceps off lats

worked really well especially at the end. the 200 was the best rep. I think all of the above and the final setup up piece is not lay back from mid back but move head back

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 2 x 4
185 x 2 x 4
200 x 1

24 kg speed swings

5 x 8/8

wt pushups
bw x 10
53 x 10
85 x 10 x 2
I think I need to stay with 53 on this. the heavier loads shifts and I always end up feeling the right  shoulder after. Stay with 53 and stick them out

BW 176.4    

BF 15.0

W 56.6  

215 press, 225 miss, 207 x 1 x 5, floor pushups, laterals

 This was a good one although got out of position with the 220. Didn't realize where I needed to be until the very very very end of the workout but now it should fit together

The lower resting start position of the bar worked well but finding exactly how low is still a work in progress. Plus it seems I need to arch back at the start before the press call and not push my hips forward. I switched to my reebok heels at the very end and 200 flew faster than anything had all day and I was tired!

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1 slow
205 x 1 better but not great
215 x 1!! solid! Must've hit that spot by accident
220 x miss this is where I realized I wasn't laying back enough and hips forward wasn't a substitute
207.5 x 1 x 5 strong! but not perfect position
185 x 1 x 3 Now we're talking! after the unracking I lay back from mid back then lats, the press!
200 x 1 Best rep all day!

Floor pushups

62 x 2 sets triceps were fried!!

One arm laterals
3 x 10/10 with 20
bent laterals
3 x 10 with 20

BW 175.8
BF 14.5

Great ruck

 This went very well. Slept well felt good getting up, cool and crisp air with  a slight breeze and the legs felt fine

Wore my coyote GoRuck macv2's and they worked perfectly . Zero foot, toenail or calf issues. I think these have finally broken in, unlike the gen 1 black ones that were perfect from day  one. the wider toe box is definitely a plus as the salomons have been giving me toenail issues on my right foot of late.

Maybe my foot has gotten bigger. whatever . for now it's the GoRucks. 
Plus those damn Vietnam era combat boots are now talking to me now that I know I can use the gen 2 outsole

Anyway all good and steady pace all along with no leg or calf issues

50 lb ruck
12 lasps
1:55
8 squats
12,608 steps
5.8 miles

walked the opposite direction than normal for sunday( my usual direction for thurs) as I thought it was counting my steps differently. Not so but weird

BW 176.4
BF 14.7

44 kg One arm swings 10 x 8/8 bw lunges, laterals

 This was a very strong day across the board. Felt rested and ready to go, no issues and the bell moved very strongly and recovery between sets was excellent. About 3 min rest between the three of us. about 75 degrees in the gym with clear air

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 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15,520 lbs

BW lunges

3 sets of 10/10 Ah, there's the sweet spot where the quad pain starts ,lol. these are good. and terrible

laterals

3 x 10/10 with 15s

BW 176.2
BF 14.5

Strong ruck

 

Things are turning around. All over. the  temperature was sweet, around 75, with a light breeze and clean air.
Slept well and felt good. All systems go.
Glad the air cleared up as i didn't want to miss another ruck

Was really good too. No calf problems either. Just a few minutes with super nova and basic calf stretches helped
Wore my coyote GoRuck MacV1 . They felt great, no big toe nail issues either. Really liking the big toebox for these now and they make the salomons feel narrow

50 lb ruck
6 laps
3 miles
6749 steps
50 min
last laps at 8 min easy

BW 176.4
BF 15.2
W 56.8

175 and 185 lb speed press, 24 kg speed swings,wt pushups

 Really good one. For the last two days I've felt like myself again. Haven't been quite the same since that super hot ruck two weeks ago. But today I was solid.

Plus, I think I figured out the starting position better. I put the bar a 1/2 inch lower on my chest and the hold rack position immediately felt more balanced and stronger, and I could feel my lats again
I thought it was about just laying back more but with the higher rack position it just made me lose balance. It seems very  much like the low bar squat position difference; it shifts the moment arm towards the triceps more,and lets me chest my lats in there better too.

Too low is now good but I'll find it,

Press

65 85 105 x 2

135 x 2
155 x 1
175 x 2 x 4 sets
185 x 2 x 5 sets

24 kg speed swings
5 x 8/8
very strong

wt pushups
bw x 10
53 x 10 x 3
focus on lower range of  motion and elbows in

BW 177!!
BF 14.1

215 press x Miss x 2, 205 x 8 singles, floor pushups one arm laterals

 

Well this sucked.  For no reason but it was hot and humid and smoky and I just fucked up my technique. Put it all together and it was a shit show. But I still learned something.

The bar stalled in a weird unique way and I couldn't figure out why  til the end. My elbows were flaring out and the  bar just stopped at a position I can usually grind out to lockout. But with the elbows out the lockout was on my shoulders and that's not my groove.

I'm sure trying not to lift the elbows at the start shut down that position  during the lift. Hell, after I missed 215 twice  and even when I went down to 205 I missed!

then back to 185 and figured it out then up to 205 for 8 singles

fuck

press

65 85 105 x 2
135 x 1
155 x 1 did not feel good or fast
175 x 1 same
195 x 1 slow
205 x x same
215 x miss x 2
205 x miss
185 x 1
205 x 1 x 8 singles

floor pushups
62 x 2 sets  just fried

one arm laterals

3 x 10/10 with 20
reverse curls
3 x 10 with 35 lbs

BW 176.2
BF 13.6

The Punisher suffer fest : 40 kg x 10/10 x 10, BW lunges,laterals

 The air was thick and smoky outside but the fans kept it pretty clean inside. Still not the  best atmospherics to do this big weight, big volume workout

But it got done.

I actually didn't feel that bad, slept well, no aches or pains and was hydrated.Plus it wasn't that hot and that helped

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 4/4
40 kg x 10/10 x 10

some decent height and power and rest between sets just 3 min at most although we weren't trying to go fast that's for sure

BW lunges

3 x 5/5,6/6, 7/7

these are coming along and I've missed them. definitely seem more functional, and way more transferable to real life than pistols
Will ramp the reps up a bit soon too

Laterals

3 x 10 w 15s
rears

3 x 10 with 15s

BW 175.2
BF 14

Great ruck: fast

 Amazing what a difference a day can make. and a drop of 20 degress F and 30 percent humidity! The wind cleared the smoke out of the air so breathing was fine, the temps dropped decidedly after a cooler than usual night, and the wind was steady but not crazy

Stretched out my calves ahead of time this time  and they didn't make a sound the whole ruck! Wore my coyote goruck boots and they felt fine

The right big toe nail has been getting bruised in the Salomons and I'm not sure if it's my gait mechanics or the foot but I didn't have any  problem today with the nice wide toe box of the GoRucks. Hope they work, I really love the look of that boot

I worked on having a softer knee on each stride, catching the weight on the quad more than  a locked knee today and it worked. I was worried about my left calf tightening up so made the adjustment and it worked well

So well in fact I got 1.5 miles in 30 min! four MPH  pace, 15 min miles

Finished 3.1 miles in 53 min and it was strong

about 86 degrees and 26% humidity

50 lb ruck
6 laps
7050 steps
3.1 miles
53 min

BW 175.4
BF 14.1

175 lb press 4 x 2 185 lb press 4 x 2,24 kg speed swings, laterals

  Really good workout considering no sleep from power going at 7:30 pm, 95 degree plus, heat and under risk of evacuation because of multiple fires close from the lightening strikes!

Power came back on at 12 midnight so we woke up to square things away and had a bit of a time getting back to sleep before 3:45 wakeup

But all things considered it's all good. Power is on, we don't have to evac ( yet) and the presses went well

Right shoulder was tender last two days from the presses and I now realized why. I lifted my elbows too much it seems during the setup and that always screws me up. I didn't even realize I was doing it til today when i did and the shoulder yelled and my press went forward

Soon as I layed back and tightened rhomboids for the welding to the bar shoulder relaxed and was fine after. Plus the press groove was right

Press

65 85 105 x 2
135 x 1
155 x 1
175 x 2 x 4
185 x 2 x 4

24 kg speed swings

5 sets of 8/8 very strong and fast

wt pushups on bar

bw x 10
53  x 10
85 x 10 x 2

BW 175.2
BF 13.6 !

this is perfect!

215 x X x 3 205 x 1 x 5, floor pushups, laterals

 Super tough one today. Perhaps the stupid hot days and nights in a row caught up with me but I woke up this morning and pretty good vertigo just as I got out of bed. Freaked me out a bit. It relieved pretty quickly but there was some background " noise" I felt and it didn't make me comfy.

Took a bonine early and perhaps that helped but it seemed better. It was still freaking hot all morning and I was dripping sweat doing nothing. Definitely stayed hydrated but I still felt "off"

Press training started out ok but something not right. Turned out to be hip timing which of course I didn't figure out til after but either way, 225 was not in the cards

Turns out neither was 215 :(

Press

65 85 105 x 2

135 x 1
155 x 1
175 x 1
195 x 1 ok but not strong
205 x 1 same shaky

215 x X x 3 came off of but couldnt get the lockout

205 x 1 x 3

some ugly reps in there but last one was best one. Just not right

Floor pushups

62 x 2 PR surprisingly strong but didn't want a third sets

One armlaterals

3 x8/8 with 20

bent laterals

3 x10 with 20

BW 174.6 ( light!)
BF 13.5 !
W 57.5

Dry thunder and lightening, roll clouds and fire tornados! A very weird ruck

 

Woke up early from thunder and lightening. It's mid August. It NEVER thunders and lightening in the 40 years I've been here.  Never

Then it rained. TOO FREAKING WEIRD

At first I didn't think I would even be able to go, the lightening was serious.. then it cleared up. I figured I'd give it a try and actually left the house exactly on time

I was totally drenched in sweat after just one half hour as it was as muggy as I've ever felt it here as well>
Luckily the water fountains were back on so I didn't have to dig into the extra water bottle I brought. I was determined NOT to get dehydrated like I did last week, plus it's been over 100 for the last 2 days. Nights are damn hot too.

SO tons of NUNN electrolytes , seltzer water green tea ext and tons of it
Feel pretty good now

52 lb ruck
12 laps
12,882 steps
5.7 miles
7 squat stretches

 Decent but the heat was definitely a player on the field. I handled it well but it was the hottest test this years. Plus real humidity for the first time

All the Bikram training actually really did help me. At the very least mentally

BW 174.1
BF 14.1

32 kg One arm swing deload week 10 x 10/10, lunges, laterals

 

 It was a hot one today, at least 90 degrees in the garage even early in the am but as jocko would say " good" . Get to work on my heat tolerance and real life conditionining.

It's all attitude and I slept well last night so I had a decent one .

Solid pace too, not slow at all despite three of us rotating. I also decided to bump it up to 10/10 from 8/8s because it's been a bit too easy 

This was not easy

one arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 10 x 10/10

was not fun but it was strong. HR high at the end a bit nauseous ,lol

Step out lunges

3 x 5/5 7/7 10/10

was going to do these walking but I figured an easier start was ok too

definitely good. time to give the pistols a rest.

Laterals

3 x 10/10 x 3 sets 15s

BW 174.6
BF 14.3

175 /185 lb press 10 x 2, 24 kg speed swings, wt pushups

  Pretty stiff in the  shoulders from Monday's max effort work so it took 5 work sets to get the juices flowing and get the bar moving as fast as I want it

Wore my Innov8 fast lifts and they worked great. How ironic, back to square one with shoes, lol

Definitely lets me lay back more with  less balance issues.

Press

65 85 105 x 3
135 x 2
155 x 2
175 x 2 x 6 sets
185 x 2 x 4 sets

24 kg speed swings

Legs were surprisingly tired for some reason but it went well

5 sets of 8/8

Wt pushups

bw x 10

53 x 10 x 3

BW 176

BF 14.5

215 lb press, 225 lb miss, floor pushup pr, one arm laterals

 

 Not the best day but more than decent. For a lot of reason sleep was hard to come by last night and the heat continued. Got myself hydrated for sure  but was just a bit 'flat' not surprising though after the CNS suck fest that the 60 and 68 kg bells provide.
So all things considered the session was solid. The 215 press was easily the strongest I've ever pressed it.

Also, changed to my Innov8 swing shoes after the 225 attempts and they definitely helped. SO, back to where I started. will start back on them on Wednesday. Lets me hold the arch better with less balance issues.

Press

135 x 2
155 x 1
175 x 1
195 x 1 
205 x 1
215 x 1
225 x X x  2
205 x 1 x 5 ! last rep was fastest ever

Floor pushups 61 x 3 sets~ all time pr! did not think I had that in me! very happy with this effort

One arm laterals 3 x 10/10 with 20 lbs
bent laterals 3 x 8 with 25s

BW 175.4
BF 13.7

W 57.5

Hot ruck

 

Woke up very dehydrated, more than I thought, and the heat was solid and early this morning. Usually I don't drink at all during my Sunday rucks and it's no problem but today I started thinking about getting a drink from the fountain about an hour in but there was no running water due to covid stupidity.

So I decided to just get it done and went a little slower than usual but on the 11th laps I decided I was not feeling all that great and water was more important than another .5 mile

So I went home and drank about a gallon of water and juice and kept refilling all day 

Hydration level was just 56.7% this am  with 15.2 BF but it felt worse. It's been relatively cool of late and just got hot literally overnight

No worries always another ruck and lap

50 lb Ruck
11 laps
8 squats
12,028 steps
5.3 miles
1:50 min

BW 175.2
BF 15.1

60 and 68 kg One arm swings, pistols, laterals

 

This went well, although I don't feel the power output, or groove was as solid as last months work with these monster bells. 
Woke up with some strangle tightness in my right leg medial hamstring and upper calf which had me concerned and didn't release with my stretchout, so I was a bit more cautious than usual

But it turned out well. Nothing tore off. Nothing broke and the legs, grip and lungs held up well

Those are some big ass bells though, that's for sure!

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 3/3

60 kg x 5/5 x 7

68 kg x 5/5 x 3

Pistol practice 

3 x 5/5

switched up support arm from contra side to same side. felt better on right side and worse on left. Might use right side on both. we'll see

Laterals

3 x 10/10 with 15's

BW 175.8

BF 14.5 after bath!

W 56.9 that's why! hydrate more~!

Strong and fast ruck

Best thursday  ruck I've had in decades it seems! Everything was solid and legs, calves lungs and heat tolerance were all on point.

Can't say when I've had a better thursday ruck/ Nice

Even had very solid energy before hand, all morning.

50 lb ruck

6870 steps

3 miles

55 min

7:35 last half mile

BW 176

BF 14

Band Presses, speed swings, wt pushups

Solid workout. All systems go but it is amazing how long it takes to adjust to the sudden serious downward force that the bands but on the bar when I hit the mid range of my press, the sticking point. 
If I don't really accelerate and stay totally locked in, the band wins. Fast. and they did a few times but I got it figured out

the setup and takeoff was very good, everything felt locked in.

Turns out the I had the bands base about a half to 3/4 inch off and thats what was making the left side feel so much heavier. It looked perfectly even but the tape measure said differently. 
Glad I figured that out but one of the things I really hate about band training. So many small variables that have to be right or things are really off

Also switched the bands to inside the collar on the bar instead  of outside the collar on the sleeve. Didnt seem to effect the band weight perception much but I ain't weighing it again\

Press

 65 x 3

85 x 3

65 + bands  x 2

85 + bands x 2

105 + bands x 2 x 3

115 + bands x 2 x 6

24 kg speed swings

5 sets of 8/8

strong and square

wt pushups

bw x 10

53 x 10 x 3

deep and strong

BW 176.6

BF 14.0

225 lb press x 1 ( kinda ) floor pushups, laterals

What a wild day. Start off just being sluggish even though  I had plenty of good sleep and no worries. Just a hard start into the work week. Then both training partners had to cancel and I was solo

No worries but it took a few moment to wrap my head around it. No reason not to go forward with the plan. 
One of the best things about my press is that I don't need a spot and the bar's safe to drop on misses

So, full speed ahead

Warmups felt good

135 x 1

155 x 1

175 x 1

195 x 1 ( decent speed too)

205 x 1 was ok but not gret

215 x 1 was ALL OVER THE PLACE  but it got finished, then I decided to stay with the plan and just put 5s on and not two plates and flat out missed it! Lost it in front so that meant I didn't lay back enough at the press signal ( glenn's voice in my head, lol)

Took a decent rest and tried it again and surprisingly made it! Almost

225 x 1 PR 7/8 locked!

 Just as I was locking out I started to lose my balance and I let it go BUT I had it and it was easily the best attempt with that weight yet!

then 5 singles and one miss at 205 and the last rep was the fastest and strongest!

Very happy with this day

then floor pushups. Pretty beat up by now and made 61 on the first set but didn't know if I had another set of that much. Told myself if I made just one more set of 61 I could skip the third and I barely ground it out

one db laterals 3 x 10/10 with 20s

two db rear delts 3 x 10 with 20s

BW 176.2
BF 14.1    

Steady ruck

Pretty decent one today despite starting out a bit tight from yesterday's beast work. Both glutes were tight  and tired but they loosened up well. Nice and humid as well.Had to go visit a sick friend early so I only got in  eleven laps but it was fine, no shin or calf issues

11 laps

8 squat stretches

12,058 steps

5.3 miles

1:50 min

BW 175.6

BF 14.6

Beast Swings 10 x 8/8 pistol practice laterals

This has become, after all this time, just another heavy weight. Still have all the respect for this bell but I'm able to train with it now, work some subtleties and not just survive it and hope not to lose my grip. The bell height is decent too and I'm not doing anything different , just applying as much force as possible throughout the whole rep just as I always have. I'm just stronger now and that's what stronger looks like

The 60 and 68 still scare me enough but this bell I respect but don't fear anymore.|
 
swings

16 kg x 5/5

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

160 reps

Technique felt solid the whole time and lungs were good too, 3 min rest/sets

Pistols

these felt good but they are not as deep as they feel and I'm not really sure how to proceed or that it matters

I will trying doing the self spot with the same side arm. Have no idea why but it came to me and it might make it harder a bit and easier to get lower at the same time

Less cross lateral assistance help-

laterals

3 x 10/10 with 15s

BW 174.5

BF 13.2 ( bath)

W 57.9