195 lb press x 1 x 10 , 24 kg swings, floor pushups

 Things went very right today and might have figured out a key  piece of finishing the lockout with speed that up to now I haven't even considered

Warmups went well and used the technique I planned on:

1) Spot the X when I get under the bar

2) unrack by pushing up then locking the legs and freezing

3) initiate the press by throwing the head back

This went well except for a few reps that went forward and slowed slightly at lockout and couldn't see why

I couldn't throw my head back more and pushing my hips forward at the sticking point didn't really help. I was on the X but then I thought to re-throw my head back at the sticking point.If I didn't I tucked my chin and that slowed the lockout

This is 175lbs the 12th set where I really  got the technique of the second head drive. worked great

Its VITAL that I come to a freeze position after I unrack AND I have arm tension. CANNOT let the bar REST on my torso and hold it up with the legs and hips.If I do I use the knees too much and "kick" the bar up 

this is sets 1,3.5.7

It wasn't til set 9 and 10 ( which I didn't' video) that I grokked the idea of the second head throw

It makes a huge difference but, as usual, we'll see Monday

24 kg swings  4 x 8/8

Floor pushups 2 x 50!!

BW 175.6 !!!
BF 12.8 !!
W 58.1

195-215-205, wt pushups side and rear delts

 Well this basically sucked although I, somehow. made a decent 215. then sucked again with a bad miss at 217.5! Not happy. Again back to not knowing how to procede

the idea today  was to set the hips, then lay back and set the arch then go. It worked great til got to 205 then I didn't have an idea HOW far back to arch  before I pulled the trigger. 

Ack. so sick of this. Head was not into it as well as Glenn was tweaked and I was in trainer mode. but I was strong today, just no idea of what to do

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x `

205 x 1 x 2 ( first one was forward- losing the X I think

then took 210 and missed it badly- deleted badly. so I went to 215. miss big I thought

Went ok but I don't know why. I don't want to rely  on luck. It aint consistent at all

all over the place here then down to 205 for 5 singles which were ok just messy

Looking back at technique it seems this technique produced the best press day  ever

the cues:
 Spot the X

Elbows up
Lock the knees
Throw the head to press ( instead of trying to drive bar back)

SO 
X
Elbows
Lock
Head

then weighted pushups as usual
3 x 10 with 53

Side and rear delts with 3 x 10 with 15

BW 173.6 ( not bad)
BF 13.1

going to do this technique (with the adidas shoe too) on wed

Full 12 lap ruck!

 First time in about a month I got all 12 laps in, 6 miles in almost exactly two hours

That's with plenty  of rest breaks to let things loosen and talk to more than a couple doggos.

Really happy with everything PLUS it was downright COOL this morning and that always helps me walk faster

Legs and back felt good at the start but lungs took their usual 45 minutes or so to loosen up. But they did and the last hour was better

Last two laps were tougher but body was mind. Just shaking off my minds rust and laziness

45 lb ruck

12 laps

6 miles

13,060

2 hours

3 MPH pace

NO squat stretches

BW 172.8

BF 13.1

60 and 68 kg one arm swings

 Definitely back to full strength. This went well today, even strongly! Grip was  solid bell speed was good and bell height was decent too

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 3/3
28 kg x 3/3
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
68 kg x 5/5 x 2
          x 3/3
was getting tired and just didn't want any tweaks. Actually thought about changing to 5/5 after I started the last set but decided it safer to just stay with the plan

 Assisted pistols/ kickstand squats

3 x 6/6 ( adding the kickstand squats was perfect. A little more work for the left leg and the right got quad but not hip flexor work)

pullaparts 3 x 30

BW 173
BF 12.1( bath)
W 58.2

Thursday fast walk

 

Another solid one.

6 laps

48 min

3 miles

ave speed 3.9 mph

BW 173.4
BF 13.4

165]-190 weight ladder, 24 kg swings,floor pushups ,"Setting the Arch"

 Really solid, good one. Setting the arch after I unrack it really takes a lot of mental pressure off the lift. Unrack it and then hips foward and arch back at the same time til I can't go anymore and balance and tension are there: THEN press

Up until now I've been completely focused on pushing my hips in front of the bar and NOT laying back.If I get my hips in front where they are supposed to be more is not better. Then it's about laying back and setting the arch into the incline.

Where I can FEEL that I'm on an incline bench. THEN I'm UNDER the press/bar.

Press

65 85 105 x 2
135 x 3
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
190 x 2 x 2 ( second rep first set lost balance)
180 x 3
170 x 3 = 25 reps

24 kg swings  5 x 8/8

floor pushups

1 x 50

1 x 45

BW 174.2 at noon/ 172.4  at 4 am
BF 13.3 

215 press, 217.5 miss at lockout,wt pushups, laterals rear delts

 Surprisingly good day. Decided to go back to loading the bow but thought about it as "just do a standing incline press. It worked well, especially after not doing it for such a long time. 

Didn't want to overthink it, just push my hips forward and let my torso arch and then press. I  realized at the end of the session that once I push  my  hips forward then I have to let my back bend back enough to 'get under the bar' and make it an incline

At first I was trying to keep from leaning back too much wanting to start with the bar as high off the rack as possible but that kept me too upright and the bar going forward

Also it seems I need a half a thumbs length  WIDER grip and my elbows don't flare. We'll see if this holds but I think since I'm starting so leaned back it's necessary

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 fast!
205 x 1 ok but not fast
215 x almost( got hips forward but not lay back enough)
217.5 x miss not a bad attempt on video. under it
205 x 1  x 2
205 x miss
205 x 1 x 3
185 x 1 x 3

wt pushups 3 x 10 53

side and rears 3 x 8/8 20s

BW 171.4 ( start of workout= 173!)
BF 13.0

10 lap ruck

 

Felt decent from yesterdays 48 kg training and it was nice and cool with  a light breeze at the  start just how I like it

Set out to do 10 laps and all went well although even though I did not do any  squat stretches I did start to feel the hip flexor on the 10th lap. SO I slowed things down and stretched more per stride making sure to engage the right glute

worked well and got home no issues

I just can't believe 10 is so hard for me now. Well, to be honest it's not  that hard it's just that BORING now. for the first time in 9 years it being boring is the hardest part of the ruck

But it got done

45 lb ruck

10 laps

1:45 min

ave speed 3 mph

BW 172.4  !!!

BF 13.3 !

weights coming up finally

9th Anniversary of TKR, 48 kg One Arm swings, Pistol squats ( assisted) pullaparts

 Back to full strength! No dizziness,no high heart rate and all the sets done. Last month I was just getting over ( semi) the pre covid cold and coud only do 8 total sets and barely at that.
Even though I tested negative it probably was covid.
http://rifsblog.blogspot.com/2022/07/48-kg-one-arm-swings-8-x-55-alternate.html

But today was solid. Slept well, weight was up ( 171.4!) and energy and motivation were good for a change

One arm swings
16 x 5/5 x 2
20 x 5//5 
24 x 5/5 
28 x 4/4
32 x 4/4
36 x 4/4
40 x 4/4
48 x 5/5 x 12 sets
120 reps

Bell speed and bell height were also the best in awhile

Then onto pistols, just the left side as I think all the supported squat stretches I've been doing and the not so much extended weighted lunges messed up my  right hip flexor last week so taking a break
 I had hope to do a no assist one but it seemed too risky after all this time off

Assisted Pistols
3 x 5

pullaparts  3 x 30

BW 171.4 !!
BF 11.5
W 59% !!!! nice. ( bath)

Thursday fast walk

 

Another  good one. all systems go and I'm digging doing this ruckless on thursdays. As much as I hate going out at midday with the ruck I do not mind at all doing this with just bodyweight. So, it stays for awhile

fast is good too

6 laps walk

48 min

3.7 MPH ave

16 min mikes

3 miles

BW 170.2
BF 13.1

195-200 weight ladder x 1's. 20 kg swings, floor pushups

 SO my right hip flexor decided to lock up last night making even standing OR sitting painful.I've had this before so I didn't freak ( too many  supported squat stretches) but I was thinking about going for 215 again today but I was happy just to lift anything

Didn't feel like reps would go but the arch actually  helped open up my  hip and activate the glutes

Press
65 85 105 x 2
135 x 1
155 x 1
175 x 1
185 x1
190 x 1
195 x 1
200 x miss x 2
200 x 1 ( actually the first two misses were much higher to lockout than they felt but not locked enough to take it. anyway  good muscle and nerve work

20 kg swings 5 x 8/8 these helped a ton to get the right glute back online

floor pushups
50
40

BW 170.2
BF 13.1

195-210 ( 215 miss), wt pushups, laterals rear delts

 Fucked up Sunday after  noon recovery , poor sleep, family  drama shitty morning. It's amazing I pressed anything.

Plus still 170 lbs

Upside: technique felt decent, just felt unfocused, angry and distracted

Press
195 x 1
205 x 1
215 x miss x 2
210 x 1 x 2
205 x 1 x 2
200 x 1 x 3

things got better as it went along

Gonna go heavy  again Wednesday and see if I can hit something

wt pushups
bw x 10
53 x 10 x 3

laterals rear delts 3 x 8/8 15s

BW 170
BF 13.1

8 Lap Sunday ruck

 

Really  good one. No ill effects from Saturdays swings, slept well and not feeling sick at all.

45 lb ruck

8 laps

7 squat stretches

total time= 1:20 ( about 10 min/ lap ave)

BW 171.4
BF 13.1

44 kg one arm swings 13 x 8/8, walking lunges, pullaparts

 Really decent one, Slept fine, feel pretty much 100 % and felt decently strong with the bell

Height wasn't exactly what I wanted but hey, beggars can't be choosers

44 kg one arm swings

13 x 8/8 ( probably  could have done 16 but didn't want to push it)

bw lunges
8/8
25 lb lunges sandbag
2 x 8/8

pullaparts
3 x 30

BW 170.4
BF 13.4

Thursday fast walk

 Felt much better but thought it was smarter to do a longer walk without the ruck and try to rebuild my aerobic base a bit. Worked well and had a very fast, very  strong walk with no pack

Shocked, actually, how good everything felt, even my lungs

6  laps walk

48 min

16 min mile average

3 miles

BW 170.2
BF 13.2

155-180 full pyramid, 24 kg swings, floor pushups

 Woke up feeling basically normal. As is not sick/ pre covid. This felt fantastic. The fatigue and the overall weakness and lethargy was kicking my ass. Really  nice to have some energy again, and not wanting to climb back into bed as soon as I got out

Workout was really solid too. I saw a video of one of Greg Everett's athletes doing a clean and jerk and when she stood up from the clean she locked in and for the first time I have a great visual of how I should be locked in after the unracking

I've seen thousands of clean and jerks but this one resonated with me big time. AND it worked great in the training today

https://fb.watch/eQ0HTzMbv6/

Press
65 85 105 x 2
135 x 3
155 x 3
165 x 3
170 x 3
175 x 3
180 x 2
170 x 3
165 x 3

Reps are so much easier in so many ways than singles

24 kg swings
5 x 5/5 taking it easy

Floor pushups
30
40

BW 170.2
BF 13.7

205 x 1 x 7 sets,paralletes pushups. side laterals, db curls

 Weighed in at a scant 170.4 lbs today which  was not a good omen for my  first press workout since covid. But it had to be done

Just SO stiff and tight but by the middle of the workout things had opened up considerably and I could much better spot the  X. Kept losing it during early sets 

But this definitely helped restart the body

Press

65 85 105 x 2
135 x 1
155 x 1
175 x 1
195 x 1 not bad
205 x Miss lost the x
205 x 1 x  7
195 x 1 hard
185 x 1 just tired now

Paralletes pushups
4 x 12 bodyweight

laterals and curls 3 x 8/8

BW 170.4
BF 13.5

Sundaday post covid ruck

 

Skipped Wednesdays press workout, too sick but felt much better on Sat and yesterday. Was going to do six laps  but too many people started showing up and I was getting tired anyway so I did four laps in about 45  minutes

Everything felt ok just worried about pushing too hard  and getting a re lapse

45 lb ruck

4 laps

2 miles

45 min

BW 171.8
BF 13.5

Kept checking my hr which was about 110 so no racing heart but still not the greatest of breath. Lungs hadn't opened up yet

215 press 220 miss x 2, 205 x 1 x 3, db triceps ext, side raises rear delts

 Slept poorly last night ( dogS!) and trained solo so all things considered it wasn't bad. Brain fatigue created all the mistakes ( too tired to think?) but overall technique was decent and the 215 was perhaps the best I've ever done it

The 220 misses and the subsequent 205 misses were caused by  pressing from the hands not the hips but that was the only  real technique flaw. Stronger than expected.
They KEY  POINTS

1) setup with hips in front of bar spotting the X

2) Unrack and hold tension in legs, staying on X

3) drive into the leg/hip tension STAY ON X

Press

 65 85 95 x2
135 x 2
155 x 1
175 x 1
195 x 1 good!

205 x 1 also good

215 x 1 very very good after a bad miss!  great lockout ,finally

220 x X x 2

205 x 1
       x miss
       x 1
       x miss
       x 1!!

rolling db ext
20 x 10
25 x 10
     x 8
20 x 8

these felt great but didn't want to overdo it. No one to place sandbag for pushups so this was a good time to experiment. my favorite triceps move

side raise and rear delts 3 x 8/8 with 20s

BW 173.8
BF 13.5

tired but not unhappy

12 lap Strong Ruck!

 

Well that was a total surprise! After all those super heavy one arm swings yesterday I was prepared to suffer, and to have to call things short but this was the strongest and fastest I've been in a Sunday ruck in months

Reloading the ruck and switching out the gypsum for hard packed sand in a sandbag filler sleeve did the trick.

I placed the sandbag sleeve vertically in the center of the ruck and put the ten pound sand pill in front and hoped wouldn't shift and it didn't!

I could get and keep the hip belt up much  higher on my hips and it didn't slouch. That's what's been making my lower back tight and my traps achy  at the end of the rucks. Today  it felt really well balanced

Lungs and legs were good although  it did take a bit ( 45 min) for the lungs to open but that's not unusual. But legs were good the whole time! Shocking

45 lb ruck

12 laps

1:54

13,026 steps

Ave MPH 3.4

BW 173.8
BF 13.9

60 and 68 kg One Arm Swings 10 x 5/5, sandbag lunges, pullaparts

 This went very very  well, especially considering I didn't even finish the 48 kg workout last week. I was nervous too( as should be, but more than usual as my back has been unnaturally tight of late) but I focused on converting that to more concentration .

Grip was solid as could be too and I kept the load in my  legs and not my  back

One arm swings

16 kg x 5/5
20 kg x 4/4
24 kg x 4/3
28 kg x 4/3
32 kg x 4/4
36 kg x 4/4
40 kg x 3/3
44 kg x 3/3
48  kg x 3/3
60 kg x 5/5 x 7

then two sets of 5/5 with the 68 kg and one set of 3/3 ( no transfer) with the 68

I was getting a little nervous that I was pushing my luck with the third set with the 68 so decided to cut the reps and not transfer

It wasn't til I had to hike pass the 68 with my right arm that I realized I hadn't dont any with the right arm at all. It was ok but my right heels came up a bit
Damn happy  when this workout was over

Sandbag lunges
bw x 8
25 lbs x 5/5
           x 7/7
           x 8/8

these felt great! the right move for me now

Pullaparts
3 x 30

BW 172.8 !!
BF 13.5 ( bath but long interval to weigh in)
W 57.4  dehydrated

Thursday ruck

 Hard, hot slow slog. Feet were tired from standing for 7 hours to start but the pack just didn't seem to fit right. Again. Changing it out from the gypsum to actual sand pill. will see how that works.

I think mainly back just tired from Wednesdays  hard work No problem just hard

45 lb ruck

6 laps

48 min

RPE 8

hot and sunny with zero breeze or cloud cover. BUT, it got done. we'll see how Sunday goes with the new setup

155-195 x 3 ( PR) full pyramid,24 kg swings,floor pushups

 Another great session. So much  less stress in the training when I actually know what I'm supposed to be doing/feeling. It makes all the difference. Even had to start late and I was not stressing. Felt in the groove every set. BUT it's really hard for me to not lose sight of the X even for a millisecond. And that's vital. Neck extension strength as well as stronger eye muscles lol!

Press
65 86 105 x 3
135 x 2
155 x 3
165 x 3
175 x 3
180 x 3 really solid

Then a big jump to 190 x 3 to tie my  old pr lost balance but still made 3

Then 195 x 3 for an all time PR

then down to 180 x 3 and 170 x 3

24 kg swings  5 x 8/8

floor pushups  1 x 54  1 x 50

BW 174.4
BF 13.5    

205,215,220,210 x 1 x 4 , wt pushups, side and rear delts

 Wow up from the ashes a GREAT press day! Everything felt great and literally  didn't miss any  reps.

The lockouts on 220 and 215 weren't solid but the groove was and I could grind. Plus I did not lose my  balance as I pressed my hips forward at the start.Keeping my eyes on the X was the difference. It seems to be THE key.

Slept ok last night but the allergy meds worked and I didn't sneeze and hack all night so I felt good going in

A bit light  but probably over 174 at the start of the workouts

Press

65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 fast!
205 x 1 strong!

then right to 215 which was a win in itself

then 220 with a bullet ;)

But then FOUR 210 singles each  one as good as the other!

Man I'm happy with this. I'm finding my way with this groove and realizing just how key seeing and staying on the X is has made all the difference. HAVE to keep visual contact with it at all times from the very start to the lockout

CUES

HIPS IN FRONT AND BAR AND SPOT X

UNRACK AND HOLD

HIP DRIVE AND STAY ON X

Weight pushups

bw x 10
53 x 10 x 3 

slow and controlled with paused lockout, elbows in

side and rear delts
3 x 8/8  with 20s

BW 173.8

BF 14.3
W 56.0

Decent ruck

 Got a good nights sleep last night despite sweating the bed with the last vesitiges( I hope) from the fever. woke up feeling rested and more normal than I have in awhile.

Perfect weather for rucking too, 54 degrees with a cool breeze just how I like it. Chose to do just 9 laps even though Im sure I could have done 10-11 strongly just didn't want to push it

Did 8 squat stretches too and they felt great. As deep and easy a bottom position as ever

45 lb ruck

90 minutes

9 laps

5.5 miles

3.3 mph ave this was surprising

No fever but allergies are still kicking my ass

BW 171.2
BF 14.7 !!

48 kg One Arm swings 8 x 5/5, alternate lunges 10 lbs, pullaparts

 Didn't know if I was going to be able to make this. Came down with what I first thought was allergies, then a cold with a 99.5 fever then I thought maybe covid? Took a test and that was negative so back to the cold. Fever broke in the night so I decided to train a bit

Felt great til the 7th set the it got a bit ugly. Broke a serious sweat and got a bit nauseous and woozy  for a sec. Layed down on floor with feet up and all was well after a few minutes.

Did the 8th set and called it. All that nyquil and pseudophed decided to come out of me I guess. Still runny nose but no fever. Will see how ruck goes.. I had planned on doing ten sets of swings even before I went weird but no go

Glad I got anything done

48 kg swings
16 x 5/5 x 2
20  x 4/4
24 x 3/3
28 x 3/3
32 x 3/3
36 x 3/3
40 x 3/3
49 x 5/5 x 10 sets

Alternating lunges
BW x 16

10 lbs x 8/8 x 3 sets

pullaparts 3 x 30

BW 171.6 !!
BF 13.7 after a bath
W 57.3 spent all day yesterday  drinking fluids

Thursday Ruck

 Either my allergies kicked in big or I caught a head cold but either way running nose and sniffles. No fever. Slept like shit Wednesday night and that pushed things on. Haven't been sick with anything since covid in 2020.

But the ruck felt great but did only five laps anyway not to push things

45 lbs ruck

5 laps

45 min total

2.5  miles

BW 174.4
BF 13.3

155-190 x 3 full pyramid, 24 kg swings, floor pushups

 Everything went great today. Not as sore as I was yesterday and warmups went well. Took a bit of time getting my hips forward enough  at the start but then it was 'there'. Tried to really  load the hips and 'lock in' at the start of the press and spot the X from the start. It went well.

The few times the bar went forward a bit was when I didn't have a great spot on the X. Exaggerating that helped immediately

Still have to work more on completely  locking in and feeling it solid before I start to press.

Press
65 85 105 x 3
135 x 2
155 x 3
165 x 3
175 x 3

180 x 3

185 x 3 second rep went a bit forward but still strong

190 x 3 STRONG Ties PR but was a better effort

180 x 3 strong too

then 175 x 3 x 2 sets  really really good

24 kg swings 5 x 8/9

floor pushups 1 x 54 1 x 45 triceps really cooked!

BW 174.8
BF 13.4

195-215/220 press, wt pushups, laterals, rear delts

 This was decent all things considered. As usual the exact cues I was thinking of didn't work but they were close

The cues were

Lock in

Wedge the bar up

Made a few mistakes and had a few misses

1) elbows too high cause me to dump bar backwards. no good.

2) not spotting the X causes bar to go forward

BUT waiting a bit too long to lock in DOES WORK

And initiating from the hips does work too, just have to spot the X

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1 ( a bit forward)
205 x miss ( elbows too high)
205 x 1 decent

210 x 1 really good

215 x 1 ok started spotting X

220 x miss not in bad position just not enough speed

220 x miss second  not bad either for a second grind

205 x 1  x 4
this is second rep

Now I'm spotting X strong and good start speed. of course it's light

wt pushups
BW x 10
53 x 10 x 3
slow and strict and full parallel position no angle

laterals and rear delts
3 x 10/10 15

BW 173.2
BF 13.0  light!

Hard and slow Sunday ruck

 

This was tough. Had predecided to only do 10 laps and was lucky to get them.Slept well, felt good on awakening but everything was heavy and tired.Pack straps digging into shoulders even tho it was adjusted correctly.

Just a hard day after a tough and strong swing workout. didn't help that it was hot and humid with no breeze from the start

Thought it was a trend down BUT check the blog and the last three rucks excluding last weeks (forgot to blog it) was not just ok but fast.Including both Thursdays!

45 lb ruck

1:45 min

10 laps

11,026 steps

5 squat stretches

BW 173.8
BF 13.5

44 kg One Arm Swings 16 x 5/5, bw lunges, pullaparts

 

This went very well. Very steady and good power from start to finish. All bodyparts ok and on board. Grip was solid as well

Slept decent and big toe was a non issue.

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
44 kg x 5/5 x 16 sets
160 reps
15, 520 lbs

Alternating bodyweight lunges ( prep for walking lunges)
3 x 8/8  felt fine work up to 10/10 x 4 sets then out to the lawn or add sandbag

pullaparts
3 x 30 all vector angle reps

BW 173.8
BF 13.5

Thursday ruck

 Big toe much much better but still played it safe and only did 4 laps

But, they were good laps, much faster than expected.

2 miles in 35 min or so. First lap was 7:30 1/2 mile which is blazing fast for a thursday, plus it was hot as hell.

Very happy I can walk normally again,much less ruck , much less ruck fast.

I'll take it

45lb ruck

4 laps

2 miles

34 min

BW 174.8

BF 13.0

W 58.0

155-185 full pyramid, 24 kg swings, floor pushups

 This worked really well. Starting where I left off Monday, with the idea of completely locking in and loading my legs and hips at the start before starting the press. Once I was sure my glutes AND quads were locked then I push the hips forward to start the press then threw my head back

Worked brilliantly. Of course it's light but the get tight as long as it takes BEFORE starting the press is the way to go. No other choice. If I'm not totally tight it's not going to go

I may lose some starting speed but that's my strength; I have to solidify my base more than anything

Press
135 x 3
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
180 x 3
175 x 3
165 x 3

24kg swings  5 x 8/8

floor pushups 52 x 2

BW 173.6
BF 13.5

PS Big toe is Much better. Abductor Hallucis was  over stretched, Released that and adductor hallucis and activated abductor hallucis, anterior tib and release soleus as well

that was seriously painful

205/210 x x 4,wt pushups, laterals, rear delts

 What a shit show. For no real reason except I am beat up. The ruck and swings really kicked my ass it seems, and despite sleeping and eating really well I was just sore and flat today. Like I haven't been in a long time

The heat got into me too and the garage was 90deg plus and there wasn't a lot of there there and couldnt get tight enough

Over correcting from last weeks mistake on my elbows caused me to dump 195 at the start and 205 as a down set. SO weird, All over the place BUT still got some weight lifter

Plus I was setting my glutes well but knees got soft. Of course bar goes foward. ack

Oh, and my fucking right toe is jacked up again. Slacking on the calf SMR and tib strength. Ack

Press
65 85 105 x 2
135 x 1
155 x 1
175 x 1 
195 x MISS elbow up TOO much
195 x 1 easy
205 x 1 so so
210 x 1 x 2

215 x 1 x 2 really fucked up lock out on second

205 x 1 x 3 (  and one missed rep ) downs sets > None solid

Set ups
225 x 5 sec x 2 Now THESE felt great which lead to this 135 lb rep, focusing on super locking in before pressing.

When I just do the setups it seems I can REALLY  lock in and don't have the balance problem I do when I set up to press and always rush  things

Going to play  with this Wednesday, I did really  well back in the day  when Glenn gave me a press signal

Wt pushups
bw x 10
53 x 10

laterals and rear delts 15 lbs x 3 x 10

BW 172.8 this didn't help!

BF 13.1

40 kg One Arm Swings 20 x 5/5, 24-32 kg goblet squat pyramid, pullaparts

 This went better than it has in months. NO hand damage at all which has been occurring at set 17 and it's been a focus not to tear, rather than pushing for power. Today I didn't have to do that so that's a good thing. Better grip or skin adaptation, I don't know but I'll take it

Slept REALLY well for a change and what a difference that makes. If you could actually bottle it it would be the best selling drug/supplement/product in the world. Amazing on all levels. I need more of it to be sure

One arm swings

16 kg 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
40 kg x 5/5 x 20
200 reps
17,600 lbs work
fast pace too. barely up to talk test at start of next set.
Not timed but under 90 sec
Solid bell speed and height

goblet squat
24 x 5
28 x 5
32 x 5
getting stronger

Pullaparts
3 x 30
still love these. really light up rear delts

BW 173.8
BF 12.7 ( bath)
W 58.1

Thursday ruck

 

Another solid and fast six lap ruck. Remembering to actually do pose technique has made all the difference. Not sure how I forgot to do it but glad I finally remembered

45 lb ruck

6 laps

54 min

18 min  miles

legs and lungs felt solid. hot out but decent breeze

BW 173.6
NF 13.5

155-190 x 3 full pyramid, 24 kg swings, floor pushups

 This went great. Repeated the sets and weights of last week almost exactly ( one more warmup) but the  reps and teshnik were much better. Have to make sure to keep the glutes tight  ALL THE DAMN TIME- if I don't that's when the weight shifts to my heels and the bar gets forward. this happened on my 185 lb  set but then I figured it out!

Finally NOT at the end of the workout!

Press

65 85 105 x 3
135 x 3
155 x 3
165 x 3 
175 x 3

185 x 3 this is where the bar gets forward

190 x 3 much better than last week

180 x 3

this went great. then onto 170 x 3 and 165 x 3

Really got the take off down well

set the hips in front of the bar

roll the elbows up UNTIL THE ANGLE MATCHES THAT OF MY  ARCHED TORSO( this is a key visual and  kinesthetic)

glutes unrack the weight

throw the head to start the press

24 kg swings

5 x 8/8

floor pushups

2  x 50 surprisingly strong. good triceps pump

BW 174

BF 13.3

215 x 1 x 4, 210 x 1 x 4, wt pushups , laterals, rear delts

 This went really well despite being pretty tired from the weekends very heavy training

Techniques all worked well and I could execute moderately well also.

Keys were

1) get hips  in front of bar 

2) get elbows high

3) unrack with glutes and keep them tight

4) throw head to pull trigger to start press

Press
65 85 105 x 2
135 x 2
155 x 1
175 x 1
195 x 1
205 x 1

210 x 1 x 2

215 x 1 x 4

then 210 x 1 x 2

Setups
225 x 5 sec
245 x 5
265 x 5 PR!

These really  worked everything especially the glutes. This is indeed the exact right position to press from. Just takes me all workout to get warmed up enough to get my hips this far in front of bar!

Wt pushups  ( totally  parallel bars)
bw x 10
53 x 10 x 3 slow

side raises 3 x8 with 20

rear delts 3 x8 with  20

BW 174
BF 13.8

45 lb ruck

 

Really really strong one. Another fast day too. Very cool and overcast which helped a bunch but remembered to lean into the POSE ruck position and that's making it much easier to get to speed and maintain it

Also, barely any squat stretches ( just 2) as I wanted to push the total time a bit

Mental focus was good too.

45 lb ruck

12 laps

2 squat stretches

1:52 min

top speed 3.6 mph

BW 173.8
BF 14.3

Big Dog bells, 60 and 68kg one arm swings, 32 kg goblet squats pullaparts

 This went well and, as always , it takes 100% of my concentration to get it done. Scares me more these days not less even though  I've done it for years. Slept really well the night before, as opposed to the almost no sleep I got on Thursday. Nothing helps like a great nights sleep!

Grip, which is always a concern was no problem at all. Height was decent and bell speed as well.

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 sets

68 kg x 5/5 x 3

Goblet squat
24 kg x 5
32 kg x 5 x 2

Pullaparts
3 x 30

173.5
13.5

Thursday Ruck

Fastest ruck in forever. I've been doing about 3 mph on both short and long days and really haven't felt I could push it more. Not anything specific but they haven't felt easy enough to try to push the pace

Today, on a Thursday no less, I felt a speed flow for the first time in forever. Nothing dramatic but 3.2- 3.4 mph  at times.

Definitely leaning into the Pose running gait mechanics helped; which I also haven't done in awhile. We'll see how it goes on Sunday but this was encouraging

Plus it was hot and it didn't bother me much ( breeze always helps)

45 lb ruck

6 laps

48 min

Legs and lungs solid

174.8
13.5

155-190 x 3 full pyramid, 24 kg swings, floor pushups

 Perfect day. Every rep of ( virtually) every set was spot on- the second rep of the PR 190 x 3 set didn't touch my neck and was  a bit forward- but otherwise everything worked like a charm! Couldn't be happier with my progress

Literally just have to get stronger now. It's no longer about finding the technique, now, it's about locking in and being able to stay locked in at 215 220 and 225

Setting up in front of the bar SLOWLY was KEY, as was lifting my  elbows up too. The elbow angle will match and promote the torso angle so if they're up right, the bar will go back in it's slot.

Also a high on the neck rack position helps too. I discovered this by  accident but it's also important

Press
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3 ( strong!)
190 x 3 PR a little wonky, didn't breathe at all
180 x 3
170 x 3
160 x 3

24 kg swings
5 x 8/8

floor pushups
2 x 53

strong!

BW 175.0 !!
BF 13.5

210 x 1 x 4 , 215 x 1 x 4, 225, 235,245 setups, wt pushups, side, rear delts

 This should have gone better. Slept like a baby last night, best sleep in weeks or more. Body felt good but felt rushed and out of sync during the workout

Facetiming Nicks workout now and it's not going to work on Mondays. Feels too much like I'm still at work and it really  affected my  concentration. Things went ok but I definitely was not in my body enough

That said the techniques work I just have to do them better

Mainly, keep my glutes tighter as I start the press and spend more time setting up in front of the bar before I unrack

I did all these things pretty well, they just have to be better

Press
65 85 105 x 3
135 x 1
155 x 1 ( rushed this and felt left pec/front delt twinge a bit. Just not focused)
175 x 1
195 x 1 decent
205 x 1

210 x 1 x 4 sets Just 'ok' not great. glutes getting tight but not staying tight

215 x Miss- fell backward. I'm sure glutes got loose then 215 x 1 x 4

not bad but certainly not easy or that clean. BUT it's RIGHT

Also on the setup take more care to get my elbows up a bit more. Helps me set my thoracic arch

Setups
225 x 5 sec
245 x 5 sec PR
255 x 5 secs PR

these actually felt great AND specifically addressing my weakpoint: locking in and holding the hip forward position with the glutes

Wt parallel dips
bw x 10
53 x 10 x 3

laterals 3 x 10 20

rear delts
3 x 8 20s

BW 174.4
BF 13.1

48 kg One arm swings 11 x 5/5, goblet squat, pullaparts

 This went well, especially  considering I missed it last month with that tweaky elbow. Lots of little distractions  and feeling overall "crampy" from the heat and probably a bit dehydrated so I skipped the last set.

Definitely not a day to push it.Smart move

One arms
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 3/3
48 kg x 5/5 x 11

grip was solid, hips too.Everything was good just a bit distracted by Nick on facetime and glenn a bit back tweaked. Not great focus on  my part

Switched out belts to goblets. wanted to get more biceps work actually, and since I'm doing supported squat stretches on Sundays now I don't need quite so much  quad volume on this day

Depth is definitely better now
20 kg x 5
24 kg x 5
28 kg x 5
32 kg x 5

Pullaparts
3x 30

BW 173.8
BF 13.9

Thursday Ruck

 

Stupid Hot. Dead air. Got an early start ( 11 am) but still in the 90's and that dead air

Legs and lungs felt ok 

Just five laps - time constraint but strong

45 lbs

5 laps

50 min

BW 174.2
BF 13.4

155 -185-155 x 3 ladder,24 kg swings, floor pushups

 This went perfectly. Every  rep of every set was exactly how ! wanted it to be: hips in front of bar, tight glutes then drive the head to initiate the press/launch and keep the glutes to lockout!

They all went great. No worry about spotting the x and staying on the x. drive my head which further drives my hips and I'm UNDER the bar the whole way.

Went back to my adidas 1/2 heels which felt great from the get. Lower heel equals more glutes and less leg which also made it easier to keep my knees locked!

It basically comes down  to this

SET THE  HIPS

DRIVE THE HEAD

Standing Incline

135 x 3
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
180 x 3
175 x 3
165 x 3
155 x 3

BTW I LOVE this full pyramid approach. A very  nice combination of intensity and volume

Could not be happier with everything. The simplicity, the setup, the stability and timing. I know this is the best this can get. And now, with the head drive being the way to 'pull the trigger' all the parts are in place

24 kg swings 5 x 8/8

floor pushups
2 x 45

BW 173.4
BF13.1

205 x 1 x 4, 210 x 1 x 4 , 225/235 setups x 5 seconds. wt pushups db laterals, rear delts

 This went great! Key points got discovered and utilized

Setting up with hips in front of bar is everything. If I use my legs to stand up the knees lock and weight shifts back. Hips are no longer in front of bar and bar goes forward when pressing

Take bar off rack ( after setting up with  hips in front) with GLUTES (  we have come full circle haven't we?,lol)

Hips stay  in front of bar in support position

Initiate drive with head thrown back-alleviates the need for spotting the X specifically!

Take bar off with glutes, drive the head.

Setups were good and strong too. First time ever. Actually felt like I could press the bar from that position  which I've never felt before. Must be right

195 x 1
205 x 1 x 4
210 x 1 x 4
225 x 5 sec setup
235 x 5 sec setup

Wt pushups ( paralletes totally parallel not V angled
BW x 10
53 x 10 x 3

laterals
3 x 10 20lb
rear delts 
3 x10 20 lbs

BW 17.8
BF 12.9

Sunday Full Ruck

 

Hard one but it all got done.Nothing fast but very steady all the way through. 3 MPH pace pretty much straight through including 8 breaks for support squat stretches.

Two full stops for dog owner talks without taking the ruck off, which, in it's own way (standing there with the ruck on) makes the whole thing that much harder. Finding the rhythm again takes time and doesn't always show it's face

45 lb ruck

12 laps

8 squat stretches

13,260 steps

2 hours exactly

Hip particularly tired. I think ruck was just a bit too low

BW 174.8
BF 13.7

44 kg One Arm swings 16 x 5/5, 44 kg belt squats, pullaparts

 Changed the start of the workout from 8 am, which it's been for 22 years, to 7 am and while it was good, better actually, it was different

But it was a solid workout. It was also the last workout with my best friend of 22 years Nick as he's moving out of state tomorrow.He's been there forever it seems and it will be a bit weird without him. But Glenn and I will carry on and he's just a phone call away

But it was a weird vibe this morning

It was  strong last session for us, a good sign

One arm swings

44 kg x 5/5 x 16 sets

160 reps

15,520 lbs

fast pace too, under 1;30 per set for all of them

44 kg goblet squats
3 x 10

these are coming along

pullaparts

3 x 30

BW 173.8
BF 12.5 ( with bath )
W 58.3

Thursday Ruck

 

Solid full 6 lap ruck today. Pretty hot ( high 80s) but with a decent breeze so it wasn't bad at all. My fitness is coming back too and that always helps

All bodyparts ok , including feet. Gotta keep an eye on it. Especially the big toe. I was keeping it in extension throughout the entire gait cycle and it seems that wasn't right. It started to ache again ( the tendon of the extensor hallucis to I concentrated on flexing it as it went into extension and man that made an immediate difference. Took all tension out of it.

That continued for the full ruck so maybe I solved that probem

45 lb ruck

6 laps

53 minute( a little under 18 min miles

BW 175.0

BF 12.8

135 x3-180-3 full press pyramid, 24 kg swings,floor pushups

 This went great! Really focused on setting up with the hips in FRONT of the bar and LEAVING THEM THERE during the unracking. Worked spectacularly well

Placed the bar higher on the chest too, right under the collarbone and the elbow set up took care of itself

Then, instead of just spotting the X I initiated the press by driving my head back and it worked great! Side benefit: as soon as I threw my head back my hips re pressed forward again. Win.Win

135 x 3
155 x 3
165 x 3
170 x 3 
175 x 3
180 x 3
175 x 3
170 x 3
165 x 3
160 x 3
155 x 3 x 2

very very happy with this entire thing. Now to see if it works when it's heavy

24 kg swings 5 x 8/8

floor pushups 2 x 40

BW 175.6!!!
BF 12.7

205 x 1 x 8 press,wt pushups, side laterals, rear delts

 This went pretty  well. Not perfect but I all the weights moved well and it is 205, For 8 sets. that's ok. Saw some flaws in my setup which I can fix and which will make a difference but all in all this was good

Have to unrack the bar better. Not let my hips drift back as I unrack and try to get them back in front so much.Can't rotate my torso forward either as I unrack. Basically get into the arch position I want to press from and unrack it there. THEN push the hips even more forward. Also I think a slightly high bar position under the collarbone will help too

Also elbows up just a bit more right before my press. If the elbows are down the bar goes forward a bit.

HIPS

Elbows UP

Stay on the X

Wt pushups
BW x 10
53 x 10 x 3 hold lockouts

strong but going back to completely parallel bars not V angle. I think that's what's messing with left biceps tendon AND not training my elbows to stay in enough

this is the form I want to get back to

Laterals/rear delts
3 x 10/1  with  20s
Strong for a change

BW 174.6
BF 12.5

Hot dead air ruck

 

Oh man this was a slog.

Started off well, slept well, not hungover, hydrated but man it got hot fast and humid and zero breeze. that's what kills me the worst, dead air

Plus Walker was out playing and I never got my rhythm at all. Way too many stop and talk and watching him play. Have to fix that, it's messing up my rucks and these are crucial.

45 lb ruck

11 laps ( not sure lots of cross field walking, stop and start etc)

2 hours on my feet

7 supported squat stretches

had to drink water on the ruck, haven't done that in years!

BW 173.6
BF 13.5

40 kg One Arm Swings 10 x 5/5, 40 kg belt squats, pullapart

 

this went well considering. Form was good, legs and lungs were good , hand was good to 18  sets then a small blood blister. Time to trim the callus it seems

One arm Swings
40 kg x 5/5 x 20 sets
200 reps
17,600 lbs

40 kg Belt squats
3 x 10  best depth yet

Pullaparts
3 x 30

BW 172.6
BF 12.7

Hot Ruck

 

Seems like summer's officially here. Mid 80's on Thursday and today's gonna be 97+. Yesterday's ruck was solid though, in my legs, lungs, heat tolerance and mind. All good.

Solid usual pace, about 18 min miles. Three miles in 55 min or so. No problems and no real need to go faster.

45 lb ruck

6 laps

55 min

an hour door to door

BW 174.6

BF 12.9

200 x 1 x 4, 190 x 1 x 6, 24 kg swings, floor pushups

 This went great. The initial idea was to push the hips forward at the same time arching back trying to maximize the bow tension. Didn't work. Didn't allow my hips to go forward enough

So I focused on just pushing the hips forward til I felt maximum stretch and my shoulders went naturally back to counter balance the hips

Bingo!

Then HAVE to keep the eye of the X. Which I've had to 'relearn' for the one thousandth time but hey, as long as it takes

1) Unrack

2) Push the hips forward

3) Stay on the X

4) Hips again at sticking point while staying on the X

SO

Unrack
Hips
X
Hips
X

200 x 1 x 4

24 kg swings  5 x 8/8  strong!

Floor pushups  1 x 50
                1 x 40

BW 174.0
BF 12.8

205 x 1 x 8 sets, wt pushups, side raises, rear delts

 Long story short, the close stance ( I even tried heels together) technique is NOT going to work. All easy til it's heavy and it got heavy at 200 lbs. 

Back to the future

LOAD THE BOW

That's been the most reliable technique of all yet. It certainly has it's issues but I have to go back and master this technique; my Standing Bench Press

After working up and down and changing shoes and then back again I came back to this

A little loose on the end range of the bow and that's what I have to fix. and, making sure I push my hips forward and not lay back too much but this seems to be it, for better or worse

Wt pushups
BW x 10
53 lb x 10 x 3 slow reps with pause at lockout each rep

side raises/rear delts

3 x10/10 with 15s

BW 173.6
BF 12. 2 !!

60 and 68 kg One Arm swings, 48 kg belt squats, pullaparts

 Needless to say I was just a bit nervous to try the this workout, even though the elbow has been feeling perfectly normal for the last 3 or so days, You just never know

But, not only did things go alright, I was decently strong and grip, on either hand, was never an issue. Strange but I'll take it.

Super cautious as I warmed up but each set was better than last. Alternated starting hands, as normal and transfered all sets

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 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 2 ( discretion and all that)

Belt squat
36 kg x 10
40 kg x 10
48 kg x 10 !

Made sure to set the feet into torque position and shift the hip back first before going down

Band pullaparts
3 x 30

BW 172.8
BF 12.5 ( bath)
W 58.2

Thursday Ruck full laps

 

Finally, back to my full 3 miles on thursday. Hot one but nice cool breeze which makes it much more tolerable

All systems go, including my  right elbow and my mind so it was good to be back in the groove

45 lb ruck

6 laps

55 min

18 min mile ave

steady state no squats

BW 174.4
BF 12.7

Jeff Roark Style Press 135-200 and back again

 Perhaps the only technique I haven't tried is this close stance off the pins style press I saw Jeff Roark do. he  did 12 sets of 2 with 225 in this  style weighing around 180. I had nothing to lose so I gave it a try. Didn't even think I could do the setup  but after messing about with it a lot it seems to be pretty good for me

I started off the hooks and that worked well until I  missed the hooks on the descent a few times. So I went back to just off the pins with the bar pressed against the back rack. Couldn't get my feet under the bar comfortably so I went back to the hooks. 

I'll figure out the descent another day- this felt great

Still have to place my feet closer ( not as close as Jeff with heels touching) but the whole technique felt solid

Roark Press
65 85 105 x 2
135 x 1
155 x 1
175 x 1 x 3
195 x 1
200 x 1 
200 x  miss
175 x 1 x 2 ( playing with pins, hooks feet)
185 x 1 strong
200 x 1 hard but decent
175 x 1 fast!

20 kg swing x 8/8 ( testingr the elbow)

24 kg swing x 8/8 ( feeling a little on top of foream
24 kg swing x 5/5 x 3 better

side laterals/Rear delts  3 x 10/10 with 15

BW 175
BF 13.5