GoRuck rucker pack and weight plates 3 mile ruck 45 lbs

 Ok , so this was a  total surprise. Decided to see whether the 30 lb weight plate fit in tracy's 20L rucker pack and it did. But another 10 lb weight plate in the sleeve this am ( 5 am) to see how it would feel. With no "bottom" square to sit on I got pulled all the way to the bed to get it on and pulled some posterior rib meat a bit. right  under the scapula Nothing big  but NOT the way to start the day. 

Changed my mind and put the 10 lb sand pill in the bottom instead and it felt better.
Very weird with no hip belt too

When it was time to ruck the left scap was still talking to me so I was a bit leery of all this newness. But as soon as I hit the street I could tell right away it was going to be ok.

Good even

But I didn't think great. Which it was

45 lbs has never felt so light on my back and with the weight so close to my spine AND so high up the torso my legs and hips were much more free to move easier and more naturally. As if I didn't have a ruck on, was fast walking!

And my .5 mile lap times started out and 8:30 easy and got faster. Last two laps were 7:50 and not that hard Very happy with this

I was going to buy a hip belt but I don't think I'll do it yet

We'll see after Sundays 4.5 or 5 mile ruck

VERY   excited about this new phase of my walking journey.

45 lbs Rucker
6 laps
3 miles 
50 min

BW 175.2
BF 14.1

Press Cues/Timing

 

1) Set up hips in front of bar

2) Unrack with hips in front

3) Initiate press with hip drive

4) Immediately lay back 

5) Press to X

IT A HIP DRIVE LIFT

185 x 3 x 1, 195 x 3 x 1,200 x 3 x 1, 24 kg swings 5 x 8/8, floor pushups

 This went very very well. Went back to the Adidas lower heel shoe, stayed with the false grip and really focused on getting my hips in front of the bar on the set, starting the lift with the hips and keeping them there trough the sticking point.

Worked well. Had to slow WAY down and make sure I was set before starting. Stay focused on the X

Cues:

1) hips in front of bar on setup

2) Spot X

3) Unrack with hips in front with glutes

4) Drive hips forward to start press then lay back immediately. Stay on X

185 x 3 x 1

195 x 3 x 1

200 x 3 x 1

the big realization is that I have to start with lift with forward HIP drive  and NOT LEGS! If I think legs my knees bend

If I think hips I have a better chance of keeping the knees locked and keeping my  COM under the bar as I lockout

I also have to layback as soon as I start the hips or I'll be too vertical regardless of hip angle and end up pushing the bar forward.

Cannot rush the start, regardless of the outcome

24 kg swings

5 x 8/8  solid today. Big swing day Sat

Floor pushups
2 sets of 50  strong

BW 175.8
BF 14.5

195 x 2, 205 x 2 ( ties PR) 215 x 1 ( fast) 220 x X twice, wt pushups, laterals

 Rolled the dice and came up short. Well, almost. Everything worked well on the higher rep warmups but I didn't have the confidence with 205 double to jump to 220

I should have, 215 pretty much  flew. then 220 went to shit. twice. then 205 was hard.

But changing technique, shoes, grip and having been up since 2 am ( Walker) and expecting greatness was a long shot. But now I know this, too

65 85 105 x 5-3 
135 x 4 no problem felt good. hips in front 
155 x 3 strong
175 x 2 same
195  x 2 excellent

then 205 x 2 tieing pr. lockout was weak but I didn't want to grind it

then 215 x 1 wobbly start but then rocket ship!

then 220 miss twice. I'm sure I didn't stay  on the X  hips were late, knees bent etc etc etc

205 x 1 x 2
then a few attempts at walking it out and press . no bueno

95-185 ( missed out in front twice)

wt pushups

laterals as usual

BW 175.4
BF 15.

6 lap ruck in the rain

 

Shitty one, for a lot of reasons. The main one being the loadout still isn't right and I feel like all the weight is being carried by my hamstrings and glutes. Way  too low. I bought a 30 lb GoRuck weight  plate today and that should fix the problem

Have to be able to carry the weight higher up and this combination wasn't doing it. I could have built another 30 lbs sand pill but I've been wanting to try this anyway. If this doesn't work with this pack I'll buy  a GoRuck Rucker.

Tired of messing about with this

Pretty rainy too. everything swampy

47 lb ruck

6 laps

3 miles

3 mph ave speed

BW 175

BF 13.7

48 kg One arm swings, 48 kg belt squats, pullaparts

 Not a bad day at all. Super big rain storm but not that cold but dark and gloomy. Having to push myself more than in a long while to get up for these sessions. Not sure why but it doesn't really matter. Just have to go and do the best, and hardest I can.

Really does force the focus though

All's well that ends well and nothing tweaked and nothing ripped off

Did have to remind myself to make sure to keep my upper arm to ribcage on both the ascent and descent. Have been getting lazy there in my search for bell height

Which was decent btw, after I let myself do four lower height  sets once at weight

Safety first especially  when it's and I'm cold

48 kg One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/3
32 kg x 4/3
36 kg x 4/3
40 kg x 4/3
48 kg x 5/5 x 12 sets

Super fast pace, as glenn was doing lower reps and nick was jumping right in! heartrate high but I got it done

48 kg belt squats
36 x 5 warmups
48 x 3 x 8 reps 
these felt great, no knee issue. Remember to REACH as I go to depth. seemed to help balance made depth better.
another thing I've forgotten

 Mini band pullaparts
3  x 30

BW 174.8
BF 13.7
W 57.4  bath

Thursday ruck 2 miles

Pretty beat  up today an the ruck loadout was wrong and it was heavy as hell right from the start. Nothing felt good and I barely made the 4 laps. Not too slow but man everything felt awkward

Ruck weight  was too low again. Got home and switched out the stiff 25 lb sandbag filler I was loading vertically with a rogue softer sandbag that curved around the sand pill

will see Sunday

Only upside was that it was pretty  cool but I overdressed too  lol. Just not my day. worst one in forever

45 lb ruck

4 laps

2 miles 

38  min or o

BW 175.8

BF 15.2

185 x 3 x 1,195 x 3 x 1, 205 x 4 x 1, 24 kg swings floor pushups

 Not bad but not great either. A shorter touch and go works best. Getting the fast hip drive at the start works too Staying on the x is right as well

Putting it all together as the weight goes up. Not so easy

Everything was good but not great. I need great. 

raised elbows TOO high on second rep and tweaked left biceps tendon a bit but it went back quickly

then 195 x 3 x 1

then 205 x 4 x 1 ( lost one on balance) these were solid lines but not much acceleration at top

the more I stay  focused on the X the better the lockout

24 kg swings  5 x 8/8

floor pushups
50 
40

surprisingly hard after a few weeks off

BW 176.4!
BF 15.3 ?

Press cues

 

1) Elbows

2) X

3) Toes

4) Touch and go /Hip drive

5) X

215 miss, 225 miss, 220 miss then 205 x 3 x 1 and then 215 x 1! crazy day

 Man this is frustrating but again it seems like I figured out another piece of the puzzle. Not mechanics this time but timing

The pieces all fit but I was not driving my hips as I did the touch and go and turns out I HAVE TO in order for it to work 

I was purposely just trying to keep the legs locked but I need that simultaneous bar lauch and hip drive to re center my COM during the press. I think this is known as the KONO technique . I'm an idiot

Press

195 x 1 easy because it's light and I didn't need the big hips

then 205 which was slower than expected. again no hips

then a 215 miss backwards as the added weight and no forward hip drive pushed me off balance

went up to 225 for TWO misses. along the same lines

thought it was a speed issue so went down to 220 and missed same way

then back to 205 which were ok with no hips until the third set where I figured it out ( thanks Glenn!)

Decided to stress test it and went to 215 and made it! not a great lockout I was tired by now

then finished off with this 205 which was solid too

then wt pushups  3 x 10 53 lbs

laterals/ rear delts 3 x 8/8  15s

BW 175.2
BF 14.3

12 lap Ruck

 Cold and damp but no rain so off I went. Skipped thursday as it was a downpour and I'm  just not into that anymore. Today was fine, steady and slowish ( 20 min/ miles) with lots of rest stops for dogs and let my legs release.

Legs are getting worked more and more with everything I do and it seems harder to push  them to go faster on the rucks

No worries

45 lb ruck

12 laps

2 hours total  2:10 door to door

12, 360 steps

BW 174.8
BF 14.6

44 kg One arm swings 16 x 5/5, 44 kg belt squats 4 x 10, pullaparts

 Cold, irritated and just not in the mood this morning but got it done regardless. Actually decent power and bell  height but mind was the issue.

Had to force myself to focus each and every  rep of every set

We were going fast but it seemed to take forever

44 kg OAS 16 x 5/5

then straight into belt squats

Right knee a bit tight as my right soleus has been too . Just had to push knee out more in bottom

Pullaparts 3 x 30

BW 175.2
BF 13.1 Bath
W 58.1

195 x 5 x 1, 200 x 5 x 1, 24 kg swings, band pushdowns

 Rough day as Tuna is very  sick. Hard to concentrate and rushed through. Cold as hell too but ended up with a decent session, all things considered. The two big takeaways is that I can't stop gripping the toes to make sure I stay  on the X. Either  one and the bar rolls forward just a bit

But all good and the technique held and the timing of the touch and go is getting better each time I do it

It has to be quick, actually shallow on the dip part  and the rest of the body has to stay rigid ( hence the toe grip or my knees flex)

Was slow to warm  up so I took 185 x 1 x 2 sets

then 5 sets of 1 with 195

then 5 sets with 200 these were actually better and faster

then 24 kg swings for 5 x 8/8

band pushdowns for 3 x 20 these were excellent. all long head with the elbows slightly in front

BW 176.6
BF 14.1

"Touch and go" 215, 225 x X, 220, 215 , 205 5x1, wt pushups, laterals rear delts

 What a great day! Best heavy day in forever. AND my ( our ) 35th wedding anniversary. The touch and go technique worked great. Long way to go before I master it but this is me.

The same thing as in my deadlift. I needed a 'fast start' to lift anything decent at all. Here is pretty much the same thing but even harder to change as that is my  natural predilection in pressing MOVE FAST. Embrace it and control it but I have to admit speed is my strength in this  move

 If I count 195 I did 11 sets at or near 200 lbs today and that is record. I kept feeling more confident with the technique as I went on.

After I set up it has to be a fast, 'internal' touch  and go. the only bad  rep I  had today was a 205 that I flexed my torso too much and too slowly and the bar went forwards. Fixed that

 The only real cue I stayed focused on was to STAY ON THE X 

If I lose that it's over

But it's
1) elbows up

2) Unrack and grip toes

3) Spot the X

4) Touch and go quick

5) STAY ON THE X

205 warmup. too slow on the T and G

Jumped to 215 anyway and it was slightly  forward. too slow as well I think

Good enough I said fuck it and went to 225

Actually ok with this miss and it was a strength miss, not bad technique. Just need more tight speed then decided to go to 220 and it was decent

then back to 215! never done this before and it went

then went to 205 for 6 singles and they were good. only  bad one was the 4th. too much torso flex. I was going to only do four but I couldn't leave on a bad one and did five total

then weighted pushups 3 x 10 with 53

Laterals rear delts 3 x 10 15s

BW 175.4
BF 13.9

Sunday Ruck, 11 laps

 

This was a bit strange. I changed the loaded from two sand pills to just one and some plate weights as the new sandpill didn't fit well. Well by the first lap I knew I had to adjust it better so I had to off load the ruck re arrange and start again.

That didn't work either so I had to do it again. No worries, but it cost me some time

Third time was the charm and got the plates distributed right. Amazing the difference it makes. First time the weights were too low and it really  really overload my hips and hamstrings! Moving the weight up made it feel almost weightless

On my feet for two hours and the 11 laps took just 1:42

Last laps was 7:53, and felt strong

46 lb ruck

11 laps

12,360 steps

1:42

BW 175.4
BF 14.3

40 kg One Arm Swings 20 x 5/5, 40 kg belt squats, pullaparts

 Really strong today. Lots of distractions during the workout but surprisingly everything felt really good and bell height was solid as well. Legs, lungs and back all were good too

40 kg 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
40 kg x 5/5 x 20 sets

40 kg belt squat
3 x 12

these were good but my depth is not as easy as it used to be. No surprise, not spending near the time I was a few years ago on mobility and don't want to try to force the depth at all in fear of tweaking something

still felt solid,square and strong

pullaparts
3 x 30

BW 175.4
BF 13.2 ( bath)
W 58.1

185 x 5 x 1, 190 x 5 x 1, 24 kg swings, band pushdowns

 Funky ass day all day but the workout turned out all right Better than all right, actually and got some serious technique work in

After I realized I still have to SPOT THE X  as I drive the last five sets were even better.

1) bar right under clavicle

2) elbows up

3) unrack grip toes

4) spot the X

5) touch and go the bar

6) keep eyes on the x

or , shortened

Elbow
Toes
X
Touch and Go
X

also, don't linger too long before touch and go. get  tight on the setup and GO

185 x 1 x 5 sets

190 x 1 x 5 sets

24 kg swings  5 x 8/8

Red band pushdowns ( shoulders did NOT want pushups)

2 x 20
1 x 5

BW 175.4
BF 14.5

Touch and go new/old press technique change. 205,210,212,212, 215

 Decided to go back to the oldest technique I've used, the squeeze the sponge" and drive technique I used to use with the kettlebell

This was the technique I used when I did 215 for 7 singles although it was with a false grip

I have to have speed off my chest and I have to have a 'trigger' to pull to get the press started. or I'm dead in the water

Same as with  my deadlift. I could not just set up, get tight and explode. I had to 'make a move', elicit SOME kind of stretch reflex

And so it is here

It worked pretty  well here today for the first day back at it, although with a full thumb grip which I think makes it easier not to push  the bar forward at lockout

A mistake on the earlier sets was flexing the bar down and HOLDING too long, almost losing the advantage the stretch reflex gave me. In the later sets when I started doing essentially a 'touch  and go' it worked much  better

Just have to get it started

And "internal" stretch reflex

195 x 1 perfect

205 ugly, lost the X

210 x MISS way out in front, then this, Better but still not quick enough touch and go

Then a touch 212.5 but decent

repeat it again

then 215 ugly was well but in the right line. still holding the down part too long

then 205 for 4 singles

these were the best T&G's!

Cues
1) elbows up

2) grip bar and toes

3) Spot the X

4) Touch and go launch the bar

5) STAY ON THE  X

wt pushups

3 x 10 with 53

laterals rear delts  3 x 8/8 15s

Mondays for better or worse are the best day for Heavy day. Immediately felt better. Hot bath and an hour mental prep time

BW 175.8
BF 14.3

Sunday Ruck 11 laps

Woke up feeling good. Good nights sleep again and no parts were sore, much less extra sore so that was a good start

Nice and crispy cold out too (36 deg) so off to a good start

46 lb ruck

11 laps

1:45 min

last lap= 7:45 ! ( 15:30 mile pace)

BW 175.8
BF 14.7

60 and 68 kg One arm swings, 60 kg belt squats, pullaparts

 This was a tough one today. It was super cold and I was super stiff and moderately sore from all this shit this last week ( had to put our cat down wed) Just not quite there physically or mentally so I took it easy and didnt push height too hard.And only did two sets with the 68 and I was just not feeling it.

It all felt heavy

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4 
24 kg x 4/3
28 kg x 4/3
32 kg x 4/3
36 kg x 4/3
40 kg x 4/3
44 kg x 4/3
48 kg x 4/4 ( no skipping bells today)
60 kg x 5/5 x 7

the first three sets were pretty hard. Low and stiff. fourth set warmed a bit and this is five

68 kg x 5/5 x 2

Definitely not my prettiest sets with this weight but height wasn't as bad as it felt

60 kg belt squat 3 x 10 ( did 8s last cycle)

Next cycle will do some 68 kg sets too, these felt great

Pullaparts 3 x 30

BW 175.0
BF 13.0

W 58.0

185 x 1 x 8 sets, 195 x 1, 200 x 1 Low bar press techniques, wt pushups, laterals

 Went back to my low bar ( on mid chest) press today and it went great. Back to the false grip as well

The focus was on setting up in front of the bar and trying actually get into my starting press position before I unrack the bar

This felt great and I did not  have the sternum soreness I had the last time I used this technique. But of course, first day :)

185 x 1 x 8 sets  ( sets 1,3,5,7 shown)

the 195 x 1 ( hips were not as far forward as needed)

then 200 x 1 decent but a little slow

as far as going back to max day today I was pretty beat up from the weekend and actually was looking forward to light work. How I'll manage to get going on wednesday is another story but light on mondays makes sense

wt pushups  3 x 6 53 lbs

laterals rear delts 3 x 8/8 15

BW 177.0!! WTF ? lol!
BF 14.9

after bath at 12

BW 177.2
BF 11.2
W 59.5

Sunday Ruck 10 laps

 Felt super good getting started. Surprising considering how hard the 48 kg work was but the good feeling lasted the entire ruck. But it was a great time to cycle down to ten laps as I definitely felt the overall fatigue at the finish

Not too many "dog petting" breaks but enough  to slow me down to 3 mph. It is fine. Pretty happy actually that my  slow pace is that fast with 45 lbs on my back and two hours at length

45 lb ruck

10 laps

1:40 min

1:55 door to door

BW 176.6
BF 14.2

48 kg One arm swings 12 x 5/5, 48 kg belt squats, pullaparts

 This went really well. Bell height the best ever! Have to keep my toes gripping and really hold the standing plank lockout and let the bell float

If I get back on heels too much the bell does not go as high

We were going really fast to but breath and lungs held

One Arm Swings

48 kg x 12 x 5/5

48 kg belt squats. these are coming along too

Pullaparts 3 x 30 these always are hard

BW 175.8
BF 13.3
W 57.8

Thursday 3 mile ruck

 Time to get back to doing the full three miles

this  went well. slow but strong, which is fine

About 20 min miles

45 lb ruck

6 laps

60 min door to door

3   miles

BW 176.6
BF 14.3

time to eat a bit less and get down to 175

215 x 1 220 miss x 2, 24 kg swings, floor pushups

 Not great day. Slept poorly, stayed up too late for elections and worried about facebook layoffs. I knew it would impact me today and it did. No big deal but the bigger issues was not unracking the bar well. Also was pretty stiff and couldn't get into the incline position even though I was trying

Much better to not be able to do the correct technique than not know which one to do.

Have to unrack bar with hips in front of it.I started to but ended up using torso too much pushing me too vertical. then couldn't get layed back enough. ack

Take it off with the hips

195 x 1
205 x 1 decent
215 x 1 wobbly but ok
220 x miss x 3 !
205 x 1 x 4  these were ok but still making same basic mistake

unracking light weights is NOT the same as  200 + !

24 kg swings 4 x 8/8

floor pushups 

2 x 55

BW 176.4
BF 14.3

185 x 10 x 1 Technique work, wt pushups, side and rear laterals

 Couldnt have gone better. I completely focused on coming up perfectly vertically when I unracked the bar and that made all the difference. Now I just have to do the same on Wed with 220/225. Strength wise it should not be a problem

If I can control my head 

As always

Took my time getting under the bar and really let the elbows settle at their highest position before unracking with hips in front of the bar.
THEN gripping with toes and flexing glutes at the same time

If I try to do this Kono press without tight glutes it does not work. hips don't move forward and shoulders FALL back. So, there it is

Then fall back AS I drive hips forward and press STRAIGHT UP.

If I've fallen back enough to be in the incline bench position I can press straight up and the bar will not go forward. Too vertical and it will. 

Just that simple ( I won't say it)

Sets 2,3,7 and 10

Wt pushups

bw x 5
53 x 3 x 5

side raises rear delts 3 x 8/8 with 20's  felt heavy haven't done these in a bit

 

BW 175.4
BF 13.9

Sunday 6 mile Ruck

 This went well, albeit slow. Very cool and crisp, perfect rucking weather. All systems go with the body. The time change through me off just a bit but no major issues.

45 lb ruck

12 laps

2:05 min for all 12 laps

2:17 door to door

legs and lungs felt fine energy a bit low for the second half but made all the laps

BW 175.4

BF 14.3

44 kg one arm swings 16 x 5/5, 44 kg belt squats, pullaparts

 This was tougher than expected as I was still a bit more tired than usual going in after the max effort two days ago. But I warmed up well, and the bell height was actually better than last month! Didn't expect that, but I really focused on staying locked in to the standing plank AND keeping tension in the front delt at the top of the swing.

That's also a good assistance for my press work.

Suprisingly glutes and hams felt extra worked today, didn't expect that from the press( oh but there's the ruck, too) 
One arm swing 16 sets of 5/5

Belt squats

3  x8,9,10 these felt the best of late. groove developing well

pullaparts 3 x 30

BW 175.
BF 13.8 ( bath!) 

2.5 mile ruck

 Now that was crispy cool! almost had to wear long sleeves or pants but knew I would warm up fast and I did.

decent pace and  feel. legs lungs and back all good

45 lb ruck

5 laps

2.5 miles

17 min mile average

BW 175.6
NF 14.7

215,220, 210x 3 x 1, 20 kg swings,floor pushups

 This went great. Not perfect but great. Starting an hour later, no prep, no bath was worrisome but no real issues. I bundled up all morning to keep my bodytemp up and took more reps than usual with light weights to warm up

As usual every technique has slightly different timing, feel, dynamics as it goes over 200 lbs and this was no exception

The Kono technique was good up to 205( even that was a little out in front. I'm not used to driving my hips that hard so early and when I don't I  either fall back or the bar goes out in front

135, 155, 175

195 x 1

then 205 a wee bin in front

then I missed 215 as I dropped my shoulders back but didn't drive my hips enough. Lost balance

then came back and made but had compensation issues so it was wobbly but got done with decent lockout

then down to 205 then 210 for 3 sets of 1

then 20 kg swings x 5 x 8/8

floor pushups

2  x 54

BW 175.4
BF 14.7

185 x 10 x 1 technique day,wt pushups laterals,rear delts

 This went great. Not too sore from the weekend and knowing I only had light work made things much easier mentally. Could really focus on technique

The Kono press technique is the winner, no question. But it is rooted in ( pun intended) really rooting my  feet first

Toes grip, glute tightens and that locks in the base/root. Then I can push shoulders back AS I drive hip forward, keeping the glutes tight

and get back into the incline bench position to get under it. hips foward as much as shoulders are back then press STRAIGHT  UP NOT back

185 x 10 x 1  sets 4,5,9,10

Loose belt for first eight sets, then reg tightness for last two. could feel the difference as my back got tired

Wt pushups
BW x 5
53 x 3 x 5 reps

laterals/rear delts
15 x 3 x 8

BW 176.2
BF 14.4

11 lap Ruck

 

Felt great coming off yesterdays workout. especially knowing tomorrow's a light day.I didn't think it would make such a difference mentally to me but I could really feel it. Knowing I didn't have to immediately start getting ready for heavy  press tomorrow

Pretty much just finally outran my ability to recover. Now just have to be able to get warm prior to Wed workout without a hot passive warmup bath. 

I'll figure it out

But today was good. Super crisp this am ( 45 deg) and started off on a good clip, 8:30 first lap, 17 min mile. I just time the laps and came up with 1:32 min for 11 laps. Total elapsed time door to door  was 2 hours but I could have rested that much but the per lap pace was fast and solid

45 lb ruck

11 laps

1:32 min

12, 360 steps

2 hours door to door

BW 176.0
BF 14.2

40 kg One arm swings 20 x 5/5, 40 kg belt squat , pullaparts

 This went great. Very strong across the board; reps were powerful and good height, bell speed solid, back, legs and lungs good. Rest between sets medium and recovery between sets good too.

One arm swings 

40 kg x 20 x 5/5

then 40 kg belt squats 
3 x 8 no warmup went right into them. was getting decent depth but better as I warmed up

Pullaparts 3 x 30

BW 175.8
BF 13.7
W 57.9 bath

Thursday Ruck

Late posting but a good, actually great, ruck

 For some reason I felt good. Legs loose, lungs open fast pace from the start. back good too

I did one lap and took about 15-30 secs to shake out and time each lap and it was great

3 miles in 50 min.

45 lb ruck

55 min door to door

BW 176.2

BF 14.2

185 x 10 x 1,Kono Press Style, 24 kg swings, floor pushups

 

I realized I was trying to push the bar back over my head, violating the most basic principle of barbell lifting , that the athlete has to move around the bar, the bar doesn't move around the athlete.

Also, that at lockout my elbows have to extend which means the bar has to go forward. If my torso is not declined enough the bar will move forward( which is what has been happening) and out in front of my center of mass. That means my hips have to go forward to counterbalance the shoulders going back and I have to press the bar STRAIGHT UP

Which, is easier.

So the Kono Press!

And today it worked GREAT

Set up the same

elbows up

grip the toes ( but now also the glutes)

layback AND drive hips foward simultaneously

lockout straight up

185 x 10 x  1 sets 3,5,9,10

Loving this!

24 kg swings 5 x 8/8

floor pushups 52 x 2

BW 175.6
BF 14.3

215 x 1 220 x miss x 2, wt pushups, laterals, rear delts

 Well way more tired than expected. The techniques worked well but there was not a  lot of go. Not so much energy but CNS tired. The heavy swings and ruck took too much out of me it seems

I took two big naps yesterday then went to bed at 7:30 and still felt flat today.

195 x 1
205 x 1 slow

215 x 1 best rep of the day!

220 x miss-badly then this almost locked out 220

then a down set miss at 210!

the 5 sets of 1 with 205. lots of slow grinds

Ugh

ready to try switching heavy day to Wednesday. The problem is no time for hot bath before and that really helps. Have to figure something else out but trying to go this heavy  week in and week out after two seriously hard and heavy  days is no longer working. having Tuesday off should help a ton, at least rest my CNS

Also, have to make  sure to make mondays very light, like 175  x 5 x 1 and 185 x 5 x 1 and only 5's on the weighted pushups so I'm not sore or tired at all going into Wednesdays

Wt pushups on pbar
3 x 10  with 53

sides and rears

3 x 8/8 15s

BW 175.2
BF 14.8
W 56.6

5 Mile ruck and the Swing/Ruck cycle

 SO nice and chilly this morning when I started so it made it quick going. Everything felt fine from yesterdays monster bells and for that I'm very  grateful

A bit dehydrated but it didn't bother me on the ruck

45 lb

10 laps

1:41 

5 miles

Not sore anywhere but just overall tired. Not a lot of gas in the tank so the ten laps was right

The Cycle: Swing/Ruck

60 kg 10 sets  10 laps

40 kg  20 sets  11 laps

44 kg  16 sets   12 laps

48 kg 12 sets    12 laps

BW  175.2

BF  15.9 !!

W 56.1

60 and 68 kg one arm swings, 60 kg belt squats, pullaparts

 This was hard but good. Grip was solid, techniques were on ( focus on toe grip AND holding knee lockout at standing plank is TOUGH but crucial) and trying to maximize power on each and every rep and set is also tough. But is also the point.

Bell height seems ok but nothing better than last time

But nothing ripped off and I'm not hurt so that's what matters most

60 kg 7 x 5/5
68 kg 3 x 5/5 ( the last set was very tough)

60 kg belt squat
40 kg x 8
60 kg x 2 x 8

Pullaparts 3 x 30 angled

BW 175.8
BF 13.5 bath

Thursday Two Mile ruck

Got an early cancellation so I had 45 min at 9 am, prime time! before it got hot and the air was still cool and clean

45 lb ruck

2 miles

38 min

BW 176.0

BF 13.9

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

  The toe gripping technique worked perfectly! Connected the grip tension with foot tension and their was NO balance issues at all. Really gave me a base to work from.  Just a few forward finishing reps from not keeping the elbows up enough  after unracking it. 

As soon as I fixed that the bar path was spot on.

Very excited. Not sure there's any more leaks in the technique. Hope not

195 x 1 x 5 sets

then 200 x 1 x 6 sets

24 kg swings 5 x 8/8

floor pushups

2 x 50

BW 176.0
BF 14.2

Sunday Ruck

 Very good. 1:58 min for 12 laps at a solid 3.4 MPH pace. nothing hurt very steady pace with less dog talking stops

45 lbs

12 laps

1:58 

3.4 MPH

BW 174.8
BF 14.3

220 x 1 x 2, 215 downset, 4x1 205 downsets wt pushups, laterals

 This went really well again. Not happy with the lockout particularly but it motored well AND I did a 215 down set after two sets with 220

I also moved my index finger OUT 1/2 in and that was a mistake and could have made the lockouts worse. When I moved it in for the 205's the lockouts were way better and tighter( lighter weights not withstanding)

Pretty much stayed on mid foot after unracking and it helped but I just realized I am NOT gripping with my toes and I think that will help root my feet and create a more solid base than now.

I will try that Wednesday

The different muscles that are worked with this grip still have a lot of catching up to do and the fact that my lifts are heavier AND more consistent than they've been in months tells me a ton

195 x 1
205 x 1
215 x 1
220 x 1 x 2
215 x 1
205 x X out in front!
205 x 1 x 4 easy

wt parallete pushups 3 x 10 53 lbs

laterals/rear delts 3 x 8,9,10 with  20 lbs

BW 175.0
BF 14.5

48 kg One Arm swings 12 x 5/5, 48 kg belt squats 3 x 8, pullaparts

 This went great. Perhaps the best height I've achieved swinging the 48 kg bell. As usual I couldn't tell by feel so I took video at set 3 and set 7.

Set  3 was a bit lower than I wanted so I focused on maintaining my leg drive into the ground and locking in at the top ( as well as letting myself warm up. a bit cool in the garage today) and set 7 seemed better

Then, to hold on for the next 5 sets

set 3

then set 7

Grip was solid AFTER I remember to get a deep palm grip after the first two sets the left hand grip felt weak

48 kg belt squats 3 sets of 8 32 kg x 8 warmup

these felt great. opened up my stance a bit and depth seemed better than last week. No knee or groin issues today

pullaparts 3 x 30

BW 174.8
BF 13.7
W 57.4

Thursday ruck

 

Two miles this day with the 45 lb ruck

Felt great, nice and cool out and all bodyparts were cooperating

45 lb ruck

2 miles

40 min

20/mile pace

after being so sore all week I wanted to take things easy. this was perfect

185 x 5 x 1, 190 x 5 x 1, 20 kg swings 5 x 8/8, Band tri extensions

 Man I got sore yesterday and was still sore today! Crazy what such a little change in technique and groove will do. Traps, NECK, upper back and biceps tendon a bit too. that was from rowing/sliding the bar into the start position and I won't do that again

I knew it wasn't good when I was doing it but it was too late already

A bunch of teres major work cleared it up for the most part but I've been tight all over. So it took me just a bit to warm up and I decided to go lighter. definitely the right decision

Press
45 65 85 105 x 2
135 x 2
155 x 1
175 x 1
185 x 1 x 5 sets

then 190 x 1 x 5 sets even better as I warmed up and got less sore

 then just 20  kg for swings
5 x 8/8

purple band tri ext
25

17

15

was not in the mood for pushups!

BW 174.8
BF 14.8
W 56.6!!  ack!

220 x 1 x 2 sets!! ( ties pr),20th and 21st time, weighted pushups , laterals rear delts

 This went freakin' great! Not perfect as I let myself shift back a bit on 215 and 220 but I made them all with decent lockouts.All I need to do now is make sure to stay on midfoot at the start of the press. It was good up to 205 but the extra weight had me shifting just a bit 

But the second 220 rep was better than the first! I will repeat this again next Monday to solidify then go to 225 again the week after

This was the 20th  and 21st time I've pressed 100 kg. Not bad at all if I say so myself.

Press
135 x 1
175 x 1
195 x 1
205 x 1
215 x 1
220 x 1
220 x 1
205 x 1 x 3

weighted parallette pushups
3 x 10 53

laterals/side raises 3 x 8/8 20 lbs

BW 175.8 !!
BF 14.1

11 lap ruck

 Strong day for who knows what reason. But it was good and I'll take it.Quads were definitely feeling worked, mainly from the 2 sets of belt squats with the 44 but, really, just two sets? They must have gotten really weak.

Won't let that happen again. I think it also helps my  rucking something I remember happening the last time I did these. So, why did I stop? lol 

It's always that

I was on good pace, phone shows 3.2-3.5 mph ave and it was about right. But too many dog stops to have a great time overall

Ended up with  11 laps in 1:55 min 2:05 total time on feet

45 lb ruck

11 laps

1:55

BW 175.4
BF 14.3

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

 This went well but I was nervous a bit. Really trying to maximize bell height and power is a whole 'nother ball game than just holding on for the ride. When I was swinging lower ( not on purpose, not strong enough) even though I was pushing maximally it just wasn't producing the same force as now and it's just way more damn work and takes way more out of me per rep per set.

Plus, the extra speed, power, ROM and effort allows for more things to get tweaked. so I have to pay total attention to each part of each rep and each set. 

But it was good and bell height was most probably the best yet.

then onto belt squats
32 kg x 8

44 kg x 8 x 2 this was harder than it should have been. but it's exactly what I need

Pullaparts 

3 x 30 multi angle

BW 174.8
BF 13.5 with bath
W 57.6 too low

Fast walk

 

Decided to de load the legs and do some speed work today and it went great. It was harder than it's been, mainly  anterior tibs locking up but legs lungs and gait were solid

3 mile fast walk

6 laps

45 min

15 min miles

a  few stops to let AT unlock but all was good

BW 175.6
BF 14.2  definitely not drinking as much now that it's cooler

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

 Decided to try to fix the lockout and the groove by wrapping my thumbs instead of using a false grip and it could not have gone better.

Timing still will improve but where I normally hit the sticking point and push  forward I could still keep pushing back

Makes sense, wrapping the thumbs improves shoulder flexion and false grip improves triceps extension and what's missing from the lockout is flexion

We'll see, of course, how it fares at 220 and above

As well as how my shoulders and elbows do

But today it was so easy  to lock in and just push

Same Cues
bar high

elbows up

lock and freeze

layback and push

didn't think for a second of the X or a head drive or keeping my head back. Much more natural

24 kg swings

5 x 5/5

floor pushups

1 x 50
1 x 40

BW 174.5

BF 14.7

215, 225 miss, 217.5 miss, 205 x 5 x 1, wt pushups, laterals rear delt

 Actually a very strong day  and with the exception of two misses at 225 and 217.5 all else was excellent

One of the best 215's I've done and was surprised when I missed 225. Twice. ack

Second attempt I dropped my elbows prior to launch and the bar launched forward lol!

217 was all over. One I fell back and another went forward

But then 5 sets with 205 were excellent! Go figure? But overall very pleased.

On the 225 I just didn't stay back at the sticking point but mainly need more starting strength. But can't sacrifice tightness for it!

Gonna take 220 next week and get the official 20th one. Go back to 215 220 and then a 225 attempt

I'll get it

then weights bar pushups
BW x 10
53 x 10 x 3

slightly strained left pec here? weird. must have been all those max isometric pushes

it's fine but irritating

 laterals rear delts 3 x 10/10 w/15s

BW 175.4!
BF 13.6

10 lap Ruck

This was way stronger than I expected  and I considered doing all 12 laps instead of the 10 that was planned as part of this new cycle- heavy volume swing day  followed by lowest volume ruck day,

Next week is  16 sets with  44 kg bell and 11 laps in the ruck

Then 12 laps with the 48 and 12 laps (  highest volume) in the ruck

So I stayed with the program and was glad I did. By the  tenth lap I was getting tired. Legs and lungs were ok but gas tank was low

Cool overcast morning, so nice. Air so fresh

Body feel( feels ) relatively  balance ( don't jinx yourself!)

45 lb ruck

10 laps

1:40 min or so 9.5 mph

BW 173.8
BF 14.2

Punisher Workout 40 kg One Arm Swings 20 x 5/5, 40 kg belt squats, pullapart

 

This went really  well. And, really fast. Just Nick and I and it turned into on the minute training, basically. It wasn't warm out at 7 am but I was sweating. and breathing heavy. But the bell height and speed was much better than I thought it was

Really happy with this performance

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
40 kg x 5/5 x 20  

Really did not lose any power or speed even on the last set, even with those short  rests!
I might  actually be getting in shap

Belt  squats
32 x 8
40 x 8 x  2

these felt much better. I let myself lean more than last time and depth was better. This is the move for  now. Need to get the legs stronger in absolute sense

pullaparts  3 x 30

BW 174.8
BF 14.2

Fast Strong Ruck

 

Decided to  ruck instead of fast walk and it was a good idea. Perhaps the fastest 3 mile Thursday ruck ever. At least in recent memory

Got started an hour earlier than usual ( 11 am) and it started off cool but got warm pretty quickly. No  matter, I felt good from the start and it just kept going. Even with a few stop and shake it out stops I still hit the six laps in a clean 54 min. 

Nine minute laps and 18 min miles!

Much faster than my usual 10 min/mile pace with the ruck!

I had to keep checking the watch  to see if I was keeping the pace and I was. Strongly  too. Just one of those flow moments where the legs were loose and strong, lungs were fine and pace was easy  to keep!

45 lb ruck

6 laps

3 miles

54 min

BW 175.0
BF 13.8

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

 Started off slow and then figured it out. I  started off unracking from the front of the cage thinking part of mondays problem was setting up with the X in front as I tried to lockout and that pulled me forward

I did warmups like that and didn't like it

went up to 175 and it was still slightly forward like monday so I stayed there and did three sets

then 195 x 1 x 5 sets and the first two were ok but not fast at top and looking at the video I saw that I wasn't pushing the bar forward as much as shifting my weight to midfoot which moved my chest and the bar forward!

As soon as just 'stayed back' after the start I was back to being under the weight 

195 x 1

 then I realized the last cue should be 

"layback STAYBACK" and it worked great

SO

bar high

elbows up

lock and freeze

layback stay back

24 kg swings 5 x 8/8

floor pushups
1 x 55
1 x 50

BW 175.8!!!
BF 13.6

Sunday ruck

 This was strong if not fast. Actually it was pretty fast but I took a break every half hour and lost 5 min as well talking to dogs lol

All in all a good ruck considering I haven't gone 12 laps in almost a month and I missed last weeks ruck entirely

But  it wasn't easy. Hot and humid as well

45 lb ruck

12 laps

2:05 

2:15 door to door

Pace was mostly 3.2-3.4 mph

13,260 steps

BW 174.6
BF 14.1

215 x 1 225 miss, band pushups, laterals

 This should have been a great one. Slept well, weighed 175.4, easy work day but this time the heavy swings and the extra heavy ruck got me too tight.Got  a little SI tweak too, later on Sunday getting up from a chair and while it resolved quickly it told me my  hips werent perfect

Yet warmups went well and my focus was good, although not having Glenn there did mix things up a bit. But it didn't explain the mess that was today.

Looking at the vids I don't see any glaring errors at all, I think I was just CNS tired and too tight to get enough hip/back extension to push the bar back instead of forward

I actually missed all kinds of weights today, all forward, even a 185 down set so I know something was way off

 Press

195 x 1 ( looking now the lockout is forward)

then 205 was better but loose

then a MISS AT 215! forward again

then came back to make it but had a hell of a time keeping my head back

then a decent miss at 225. this is where the fatigue came in. I was in a decent enough position should have made this

then I missed a down set with  220 ( all over the place)
then missed the next set with 205!!!!
then made this 205

then missed the next one! ack

then down to 185 and made it then missed the next.

AN off day to be sure. crazy but I didn't FEEL tight or weak

pbar pushps
bw x 10
orange miniband x 10
red mini x 10
black min x  10

side laterals 3 x 10
rear laterals 3 x 10 15s

BW 175.4!
BF 13.7

should have been a better day