60 and 68 kg One Arm Swings , pistol practice, pullaparts

 Was pretty nervous going in to this but then again, I usually am. Turned out well, all sets done, strongly and probably the best bell height and speed yet with these bells. And no grip problems at all

Got started a little slow though as I didn't take up enough slack on the first set with the 60 and it felt heavier than it should have. Got it together on the next two sets and the last four were solid

68, as usual felt strong even on the first set

One arm swing

16 kg x 5/5 x 2

20 kg  4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3
48 kg x 3/3

60 kg x 5/5 x 7

68 x 5/5 x 3

pistol practice

left leg only 5, 6,7,8

Need to go back to a heavier loaded squat of some sort. Legs need more absolute strength for the swing!
start back with belt squats

pullaparts 3 x 30

BW 174
BF 12.7 (bath)
W 58.2

Thursday Ruck

 Since it was a week since I had a ruck on my back I figured I'd better use it on thursday or come Sunday there'd be hell to pay  for two hours

And, since I had the 60 and 68 kg bells on Saturday I took it easy and only did 2 miles ( 4 laps) It was hot again so it was a decent workouts

Ruck felt fine and all systems were go

45 lb ruck

2 miles

4 laps

38 min

BW 174.4
BF 14.1

195 x 5 x 1, 200 x 5 x 1, 24 kg swings, floor pushups

 Another very s solid one. Weights felt  light, positions felt solid and correct and the bar moved just how I wanted it to

Now just to get a ton of these clean reps in the tank and get this to autopilot

195 x 5 x 1

then 200 for the same 5 sets of 1. if anything these were better as I was warmed up

Same cues
1) bar high

2 ) elbows up

3) unrack and freeze

4) layback

5) head back

smoothing out the layback/head back move from two separate to one continuous movement

Did not have one bad rep all day

24 kg swings  5 x 8/8

Floor pushups

2 sets of 54 relatively easy

BW 176 !!!
BF 13.8

205, 215, 225( 9th time) , wt pushups, side and rear delts

 This went great! warmups felt excellent and I felt thick and strong. Was a solid 175.4 this morning. I told myself if I hit 215 strong I would just go to 225 and that's what happened.

The technique and cues worked pretty much perfectly. Until the heaviest of weight and then they still worked great, I just didn't execute them perfect. But I will.

Press
135 x 1
155 x 1
175 x 1
195 x 1 
205 x 1

then to one of my  best 215's

then right to 225. at first I didn't think it was high enough to count  but when I saw the video I decided it was high enough to count! Looked back at the other eight times I've done this and they're about the same. Still needs to get better but I'm happy

took it over trying to get a better rep but flat out missed it. grinding on that puppy for so long toasted me a bit
Just caught the bar a little soft after the launch and that slowed it down enough to make it that hard but the line was correct

The cues worked great
1) bar high
2) elbows up
3) unrack and FREEZE
4) layback
5) head back

then 205 x 1 x 6 singles

wt pushups on paralletes
3 x 10 with 53

side and rear laterals
3 x 10/10 15s

BW 175.4
BF 13.5

Sunday fast walk

 

Finally some rain! Too lazy to dry  my ruck afterwards so I decided to just fast walk it. went great! Never have done the six miles without the ruck. held speed pretty well

12 laps fast walk

1:40 min

6 miles

last lap 6:50 ( sub 14 min mile)

mostly 16 + min miles , no rests

BW 174.6
BF 14.0

48 kg One Arm Swings 12 x 5/5, Pistol practice, pullaparts

 This went very well. Strong and fast and the best height I think I've ever swung this bell to.

A bit of a technique change too. Focused on waiting longer to hinge in the standing plank and keep descending bell speed from slowing too much .ended up more on my heels than usual BUT with better downspeed which Still focused on locking out knees to finish the rep and this put me back on mid foot

I was thinking about this yesterday and realized if I want 48 kg height to get to at least where my 44 kg bell is I need more descent bell speed.

This is what happened

Grip back and legs all felt good

then pistol practice

this was hard

3 sets of combo con/eccentric only pistols + kickstand squat

pullapart

3 x 30

BW 174.2
BF 13.6
W 57.5

Thursday Fast walk

 

Perfect weather today, 75 and overcast with a slight breeze. Much nicer than last weeks 95 degrees but the walk was a little harder

Still hit the same speeds: 3 miles in 45 min so 15 min miles but it took a little more effort. Last week was literally effortless

BUT I'll take it

3 miles

6 laps

45 min

No stops

15 min miles

BW 174.2
BF 13.5

195 x 6 x 1, 200 x 5 x 1 24 kg swings, floor pushups

 

This went great! Got even clearer on the setup, the cues AND change the initial drive a bit and it's way better!

And with this setup don't need to focus so much on the X which was really hard to nail perfectly  each  time and trying to disrupted the "feel" of the setup a ton

SO
1) Bar high  on clavicle

2) Elbows up

3) Unrack and FREEZE

4) LAYBACK ( not just throw the head) to initiate

5) Redrive the head after launch

This was so much easier to do and worked great. Also opened my grip up almost one thumb width wider. I think it helps me not to flare my elbows so quickly

Part of the problem with driving my head to initiate was that after I did so, there wasn't much room to re drive it. By laying back first the T spine move and the head moves with it creating the same effect but then there's ROOM to redrive the head

Kind of like  Tommy Kono technique

Press
135 x 2
155 x 1
175 x 1
195 x 1 x 6 sets

then 200 for 5 sets of 1

VERY happy with all of it

24 kg swings 5 x 8/8

floor pushups

53 x 2 sets

BW 174.4 !!
BF 14.1

Sunday Ruck

 

 A day late posting this but it got done

A wee bit dragging this morning and seriously humid and muggy  with  zero breeze just made the ruck heavier but it's not supposed to be easy

And it wasn't. Not really  hard but boring. Upped the laps to 11  as per the new cycling idea and it was fine.Everything felt fine just tired from the swing work and 'date' night

You play you pay

45 lb ruck

11 laps

1:48 min

5.5 miles

ave speed 3.2-3.6  this was surprisingly! and stride length  ave was 29 inches . so I was moving. Did rest each lap though so that slowed overall time down but Thursdays speed work seems to be helping this time

BW 172.4
BF 13.5

215,220 (!) 225 miss, 205 x1x 5. weighted pushups,laterals

 This went great! made a very strong and solid 205, 215 and 220 ( my 19th time!) then missed 225 twice. The first miss I dropped my elbows right at the start and the second one I tucked my chin when I should have arched back more 

But both  attempts flew off my  chest.

This technique is definitely  correct. Just need a lot more practice but the mechanical cues are right

Dialed it down to

1) Unrack and FREEZE

2) throw the head

3) Re throw the head

A bit more detailed

setup with bar high just under clavicles

swing under and elbows UP

spot X

FUCKING FREEZE after unracking. FREEZE!

Throw head back

Rethrow head back just at sticking point( or just before)

Warmups went great
65 85 105 were fine

135 x 2 almost too fast left triceps a bit tweaky!

155 x 1
175 x1 fast
195 x 1 excellent

205 x 1 strong

215 x 1 no problem although it looks like I shift forward a bit on lockout

220 x 1 on first attempt!

225 miss I can see right before I launch I dropped my elbows a bit which through everything forward

225 x miss kept elbows up but lost back arch at stick point. fell back :(

Then 5 perfect sets of 1 with 205!

This was a solid workout

Wt pushups
3 x 10 with  53

side raises/ rear delts

3 x 8/8 20 lbs

BW 174.2!! Super duper burger AND ribeye must have helped
BF 13.1

44 kg One Arm Swings 16 x 5/5, pistol/lunge practice, pullaparts

 

Stones gym has a new look. Since I am officially retired from StrongFirst I thought it only  appropriate to redecorate the place with an AmericaFirst look instead.

I really like it.

I thought I would be stronger today and I was just a bit tired. Had 16 sets to do and while each  set had decent power and speed I started wondering at set 4 if I could DO all 16!

But, I just kept my head down and focused on one set at a time and before I knew it it was done

And I didn't die :)

one arm swings
16 kg x 4/4 x 2
20 kg x 3/3
24 kg x 3/3
28  kg x 3/3
32 kg x 3/3
36 kg x 3/3
44 kg x 5/5 x 16 sets

All in all not bad
then Pistol practice bottoms up style

Pullaparts  3 x 30

BW 172.6 
BF 13.5

Fast and furious thursday walk

 

Have no idea where this came from but did the fastest walk in memory during the hottest day of the year. Plus at midday!

Thought I was going to be able to sneak it in at 10 am instead of 12:15 but my schedule changed at the last minute and 12 noon it was

I felt good going in but right from the start I felt exceptionally  fast and not bothered at all by the 95 deg temp. Heat conditioning kicked in at the right moment

6 laps

45 min

15 min miles/4 MPH

3 miles

Very low perceived exertion

Just great fun to move that fast and easily again. As always it reminds me of my running days when i can go this fluidly 

BW 173
BF 13.1

195 lb press x 1 x 12, 24 kg swings, floor pushups

 This went great. Not completely perfect but more solid than in forever.Only mistake was trying to set up with my hips in front of the bar ( as I had planned) but it didn't let me lock in enough, nor get enough  out of the first head throw.

So on set four I went to just getting under as I have and focusing on

Locking

Head drive

Re drive the head

and worked very well. Even more so than locking on the X,, as if I set up too far behind the X re spotting on  it moves me and the bar forward

sets 4/5/9 12

I think this is going to work!

24 kg swings 5 x 8/8

Floor pushups
1 x 53

1 x 50

BW 172.6
BF 13.5

Sunday Ruck

 (Written a day  late)

Decided to  cycle my rucking laps. After the 40 kg swing workout ( highest volume) I'll 10 laps, next week 44 kg swings 11 laps, then 48 kg swing 12 sets 12 laps, same for 60 kg 10 sets day  12 laps

The time has come recovery  is just getting tougher and this is the only thing I DON'T cycle

SO today, 10 laps went very  well. Decently strong and no issues from the swing workout.

Hot as hell early though so that wasn't fun but speed was decent

took about 40 min for lungs to open though

45 lb ruck

10 laps
1:40 min
5 miles

top speed 4.5 mph!

BW 172.8
BF 13.9

205, 215 220 x almost, wt pushups, laterals, rear delts

 For the first time using this double head drive technique with real weight it went very very  well.Missed 220 twice as I didn't do the initial head drive strong enough to generate enough speed with the weight but it was very close regardless

The warmups went well. Mainly just have to get the timing down and do a whole bunch of reps with this technique before it's autopilot but I think it's going to work

Didn't get  my legs and hips quite tight enough it turns out as I was overly focused on the head drive thingy but the weights moved well.Also have to get hips in front of the bar MORE during setup. I was thinking it didn't matter as much with this new technique but it does. Set up in front of bar, tight glutes and then unrack

1) Spot the X
2) setup in FRONT of bar
3) pushup to unrack then FREEZE
4) drive head to initiate
50 REDRIVE head to lockout

Press 
65 85 105 x 3
135 x 2
155 x 1
175 x 1 fast
195 x 1 fast

205 x 1 strong just jerky  timing

215 x 1 - not a solid lockout and got pretty  loose mid rep but the groove was correct

First miss with 220, did not throw my head enough on first drive and chin tucked

this second attempt was much closer but needed a stronger first head drive for the heavier load

One thing I did do right was lockin and freeze after unracking. knees were good

205 for 4 sets , as would have it set 2 was the best and I chose not to video it

overall very  happy  with today

wt pushups
bw x 10

53 x 10 x 3

laterals and rear delts 3 x 10/10 with 15

BW 172.2
BF 13.3

40 kg One arm swings 20 x 5/5, pistol practice, pullaparts

 Was not sure at all that I would do all 20 sets of 10 on this one today as the last time I did this volume I only did 10 sets. But all systems were go and because it was just nick and me ( over facetime, glenn's back's tweaked) we went pretty fast

Much better strength  and endurance than expected. I almost feel like there has been some supercompensation effect since I recovered from covid.very weird. I feel better with more energy( not necessarily  strength) than I did pre covid.

Whereever it's from I'll take it

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
40 kg x 55 x 20 sets

Pistol practice

pistols ss kickstand squat

3 sets of 6-8 each

pullaparts 3 x 30

BW 173.0
BF 12.9 ( bath!)
W 57.9

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