Thursday Ruck

 

Another hot one. Clear skies no clouds and no wind. Perfect get  your head out of your ass and just move your legs day

Which I did. It wasn't as hard as last Thursday but not easy.

45 lb ruck

6 laps

3 miles

top speed 3.5 mph

RPE 7.5

BW 175.8

BF 14.5

205 x 1 x 8, 20 kg swings 5 x 8/8, light pushdowns

 This went great. Another decent nights sleep ( again no wine at all) and all the techniques and timing worked well

Cues

Wide stance

Wedge hips under bar( buckle over arch)

Spot X and arm angle same as back arch

Hips up to  unrack, don't lift from arms at all

Hip drive/Hip drive to press

For the unracking I have to think about NOT moving my upper body, even to the point where I'm thinking I'm pressing off the pins

normal warmups to 195 x 1 all solid

205 x MISS out in front craxy

205 x 1 set 3

all were good about the same. have to REALLY take my  time in the setup, getting my hips in front of the bar as much as possible set 4 the best set  of them all. THIS is the setup and timing

this went and felt as good as it's been. all very consistent and the pause is actually helping me

20 kg swings  5 x 8/8

band pushdowns 3 x 15

BW 176.6
BF 14.5

225 Miss, 220x 1, 217.5 x 1, 210 x 1 x 3, pushdowns, laterals, rear delts

 SOOOOOOO close again.But, realistically  this is only the second time I've used this technique  with two plates and both were very close attempts

Last time I was late in the second hip drive. This time I didn't my hips forward quite enough in the setup and ended up too vertical 

But it was solid attempt. I think next week I will take 212.5 or 215 before two plates to really open up the position and settle in

Then 220 for the 29th time! where I did get my hips forward enough and a solid lockout

then down to 217.5 instead of 215 and another great one in the right slot

then three singles with 210! another pr

then band pushdowns red purple and black for 3 x 10

laterals and rear delt  3 x 8/8 20s

BW 176.2
BF 13.9 !
W 57.3

Best night sleep in recent memory

40 kg one arm swings 20 x 5/5, 40 kg belt squats 3 x 12, pullaparts

 

these went very very well. paced myself ( probably no more than 2 min/sets) and each  set was basically as this ninth set. happy with power and bell height.

two things have helped a lot lately: really taking a deep bit grip on the setup and remembering to really 'sniff' in right after the hiss outbreath. If I'm doing this very actively I don't brace enough and my back fatigues . fixed that and it really  helped

40 kg belt squats 3 x 12

these were solid too. this is definitely my base leg exercise

pullaparts 3 x 30

BW 175.2

BF 13.2 bath

W 57.2

Thursday ruck 3 mile

 

Sunny and 62 degrees so very nice weather to ruck in. Got the whole six laps in but they were slow.lots of rest breaks, just not a lot of oomph

but it got done

45 lb ruck

6 laps

3 miles

55 min

BW 176.8
BF 14.5

205 x 1p x 10 sets, 20 kg swings , pushdowns

 This went really well. Ended up only "missing" the 9th  set by losing balance at the top and wanting to finish on a good rep. was planning for 8 but this is a PR

My misses were when I didn't start the rep with hip drive first but pushed against the bar too much. But just two reps or so

Had Glenn give me longer than usual pauses and that was much harder. Also showed me that I have to keep my hips actively forward before I re drive them for the start. Or, I fall back a bit

This (205) is the lightest weight I can use that requires the same timing and technique of 225. this has to be my Wednesday training weight. This showed it. 91% of goal weight

CUES

WIDE STANCE

HIPS IN FRONT

SPOT THE X

STRAIGHT UP HIPS FORWARD

DRIVE HIPS

IMMEDIATELY  DRIVE HIPS AGAIN

20 kg swings 5 x 8/8

light band pushdown

3 x 15  red and purple

BW 176.8
BF 14.5

220 x 1, 215 x 1, 225 miss, 205 x 1 x 3, pushdowns laterals, rear delts

 SO CLOSE! Just a hair away from two plates! But the great news is all the cues and the technique worked and I will get this regularly very very soon

Every set of the workout was spot on, technique wise. And getting 220 and 215 after grinding on 225 is a good sign as well

THE CUES

1) WIDE STANCE

2 ) HIPS IN FRONT

3) SPOT THE X

4) UNRACK STRAIGHT  UP (FROM GLUTES)

5) HIP DRIVE

6) HIP DRIVE AGAIN

135 x 1
155 x 1
175 x 1
195 x 1

205 x 1 just perfect

then right to two plates, setup felt great. surprised I missed it have to do second hip drive much earlier with this weight it seems. looking at video when I  should be re driving my torso gets pushed back a bit and that costs me my leverage. very close- just  drive the hips and redrive them again almost BEFORE the sticking point. In anticipation

then to 220 really good

215 really solid as well

then three singles at 205, each the same as this perfect

then pushdowns heavy
red black and purple bands 3 x 10

laterals and rear delt

3 x 8/8 20s

BW 175.6
BF 14.7

Sunday Ruck

 Decent one today. Perfect cool and crisp weather( for May!) with light drizzle. Just crazy. Got  going a bit early and got the 9 laps in easy

Not that fast but last three laps were decent with last lap at 7:45. 8th one was 8:10 or so and others were around 17 min mile pace

45 lb ruck

9 laps

1:23 min

top speed 3.6 mph

BW 175.8
BF 15.1

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

 This went very well but very hard. It takes SO much mental focus. that's even harder than the heavy ass bells. Especially when I'm trying to maximize the standing plank and bell height. Successfully remembered to sit back more at the top of the swing to counterbalance these monsters. Made all the difference

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
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 3/3
60kg x 5/5 x 8
68 kg x 5/5 no transfer
          x 3/3 no transfer

then 60 kg belt squats 3 x 8

pullaparts 3 x 30

BW 175.2
BF 13.2
W 57.1  bath

Thursday ruck

 Should've been a strong one but it was a slog. Slept well, felt fine, overcast and cool, all systems should have been go but it was hard. Speed was ok but it was literally pick one leg up at a time to keep going forward; no flow at all. But it got done

45 lb ruck

6 laps

3 miles

55 min

lots of sweat

Got 'er dun

185 x 2 x 5 195 x 2 x 5, 20 kg swings, pushdowns

 Experimented a lot today and really got things dialed in

First, I changed my grip back to wrapping the thumb. I'm figuring the moment arm on this lift favors the delts not the triceps so I gave it a go and it worked great. This way  I can also keep the bar high on the chest where it seems to want to go naturally and not roll around

Second I tried one setting the arch then spotting the X and NOT shifting the hips forward more and that seemed better but Glenn like the shift so I went back and forth for two sets with 185 and NOT shifting after the set up was better. Too hard to control exactly where and what the shoulders did the other way.

Then I realized that the reason I was losing my balance on the second reps is that I'm not coming down in exactly the same place as the first rep so went back to two singles. Both paused . Much better AND harder with the second reps really mimicking a heavy rep

SO ITS:

1) SET THE  ARCH AND LOCK IN ON THE X

2) UNRACK STRAIGHT UP

3) DRIVE  HIPS FORWARD AT PRESS CALL

4 ) RE DRIVE HIPS AT STICKING POINT

175 X 2 X 2  1st rep pause second touch and go

185 x 2 x 5 sets 

195 x 2 x 5 last two sets were two paused singles

then 20 kg one arm swings 4 x 8/8

Band pushdowns 3 x 12 red and purple 

BW 176.4
BF 14.5

225 miss x 2, 217.5 miss x 2 205 x 1x 4

 All solid misses and so close

It's amazing to me now how much I have to vary the technique  by the absolute level of the weight. that is, I cant arch back anywhere near as much with 225 as I can with 205 and get away  with it. This is especially true at 215 and up

Another thing I realized is that I thought my unrack didn't really matter much as long as I hip shifted forward before I pressed but it seems to.

I still have to unrack with the hips in front of the bar and THEN load the bow before the press call. all the best lifts today  demonstrated that although by accident

The idea today was to unrack then shift hips forward AND back at the same time ( pretty much old "load the bow" technique) but load the bow until I saw the X. This worked well until I unracked it sloppily with my torso coming up too much and my hip shift wasn't enough. I had re arranged the geometry too much

My four down sets with 205 though were pretty much perfect

this warmup 205 was ok. take  off was ok but didn't re drive the hips enough at mid point to have speed to lockout

I jumped from 205 to two plates and this is where  I got sloppy with the take off. Not keeping my hips in front and shifting my COM BACK too much and although I had a decent bow it wasn't enough

I took it again and did even worse with the take up causing knee bend and a lower finishing point. Ack

then to 217.5 and this is was decent but my left shoulder got wonky and the weight shifted and I missed. But the setup was actually decent

the next attempt wasnt too bad but knee bend at start and didn't maintain hip forward

then  four  pretty much perfect singles with 205

Moral of the story? 
ITS ALL ABOUT THE  HIPS

SET UP  WITH THE HIPS  IN FRONT AND ASCEND STRAIGHT UP

THEN HIPS PUSH FORWARD AS SHOULDERS ARCH BACK

AFTER PAUSE SIGNAL DRIVE HIPS FORWARD HARD AND AGAIN AT STICKING POINT

laterals and rear delts 3 x 8 20's

band pushdowns up to 10 with  purple red and black

BW 176.4

BF 14.0

W 57.2

Sunday 4.5 mile ruck

 Slow but solid one. Cool and overcast so that was nice. but legs were tight and slow for 45 min or so then opened up a bit

Nothing fast though and didn't even time individual laps as I knew they would be slow

3-4 dog meet and great stops as well

45 lb ruck

9 laps

1:25 for laps

1:35 total

10,337 steps

top speed 3.4 mph

BW 176.0

BF 15.4 ( dehydrated)

48 kg One arm swings 12 x 5/5, 48 kg belt squats 3 x 10, pullaparts

 This was a very good session and I (re) learned a few things

There is a distinct difference in the 48 and above kb bells that really requires a different technique than even the 44 kg for me

With the 44 kg and below I can just focus on locking my knees and not get pulled forward. With the 48 and above I HAVE to lean back as I lockout or I just can't get decent height and a strong standing plank

Took me three sets to remember that.Also, if I don't it puts tons o stress on my grip and wrist

 Also in general I've found myself not re breathing in ( sniffing ) fast enough after the lockout and not getting maximum breath tension. When I really focus on the sniff I'm just that much stronger

 On the belt squats instead of using the bikram grip I decided to  just clench my hand hard at the bottom and that helped increase total body tension as well

Much stronger

We went fast today, too. No more than 1.5 min rest/sets. Lungs held up well

Pullaparts 3 x 30

BW 175.4
BF 13.0 ( bath )

W 57.0

Heat Ruck 3 miles

 Not bad for the first hot ruck of the season.  About 85 degree and 12:15 start! But mind was good and I was ready to sweat.

And sweat I did

First two laps at 8:30 per laps

Next mile at 16:45

Second mile at 16:20

Last 1/2 mile at 7:45

Very happy with this effort especially since I missed the last two thursdays

175 x 2 paused x 2 ,185 x 2 paused x 5 sets, 195 x 2 paused x 5 sets ( PR) 20 kg swings wt pushups

 This went very very well. The setup went like this:

1) Unrack then push hips forward( belt to garage door)

2) Then lean back from shoulders 

3) Pause call 

4) Drive hips to initiate press and press straight up

5) Re drive hips again at sticking point

If I don't do hips forward first I fall back

If I lean back enough after first hip set I don't have to worry about X

Hard to find the right setup position on the second rep. Next week I'll just pause the first and touch and go the second

185 x 2 paused x 5 sets

195 x 2 x 5 sets

200 x 1

then 20 kg swings 5 x 8/8 20 kg is just right now

wt pushups 
bw x 10
53 x 10 x 3

BW 176.8 this is a good weight for me
BF 14.2 !?
W 57.1

215, 217.5, 225 miss x 2, 205 x 1 x 4, pushdowns, laterals, rear delts

 A really decent day. Fine tuning both the technique and the cues

Today's cue was

1) set the arch/see the X

2) pause for press call

3) drive hips and push up simultaneously

Worked ok but on video inspection I can tell I have to 'set the arch' by pressing the hips FORWARD FIRST,  and then arch the upper back, or else my torso goes too far back and my hips not forward enough

Also MAKE SURE TO SET UP  WIDE ENOUGH! Too  narrow will mess up everything

Also the heavier the weight ( 205 and up) the more I have make sure the torso doesnt lead  or I fall back as with this 205 warmup Jumped straight to 215 right after

then a REALLY good 215 with solid lockout

then to this miss with 225 and not sure exactly why except I don't think I  loaded the hips forward enough and too much knee flex at start always is bad

then down to 217.5 for an excellent rep and lockout

then down to 205 for 4 single, missed the 5th on balance ( first rep  down)

then pushdowns laterals and rear delt

BW 176.2
BF 15.0
W 56.5 ( am no bath)

4.5 Mile Ruck 45 lbs

 Finally got the whole 9 laps in. Legs felt heavy and I was tired despite sleeping well. The intensity of the swing workout and not doing my mid week ruck for two weeks straight caught up with me it seems. Felt better the last three laps (  speed wise) but once a week is barely enough to maintain form, definitely not enough to increase it

But I should be back on track this week.

At least my sleep is good

45 lb ruck

9 laps

1:25 min

last mile about 17 min

BW 176.00

BF 14.7

definitely have to get my head screwed on straight for the heat work that's coming. It's been cold here for a long time it seems

44 kg One Arm Swings 16 x 5/5, 44 kg belt squats 3 x10, pullaparts

 

This went great. Solo today and didn't feel quite ready mentally although body felt fine and I  slept well too. Just hard to focus and a bit anxious. After the two hand swings on Wed kinda unbalanced me I was worried about tweaking something

But it went well, very well in fact and bell height was as  good as it's been with with this weight. 

Belt squats were strong too although still worried about right hamstring

then 3 x 30 pullaparts as usual. these never get easier

BW 174.8
BF 13.8
W 57.3

185 x 12 x 2 double pauses, 24-32 kg two hand swings, wt pushups

 This went well after a very slow warmup. Stiff and tight it took five sets before my form and timing came together. All the cues worked well. Have to remember to not just push my hips forward after I unrack but let the upper back arch as well.

Otherwise I'm too vertical

Also don't have to throw my head too hard as I drive my hips at the end, Just find the X after I hip drive

set 5/12

set 12/12

things were "ok" but work was intense today and in my head all the way up to the second I hit the gym. Took a bit to get into the body

two hand swings

24 x 10
28 x 10
32 x 10 x 3
feeling the perinium just a bit now as I write this. Not sure if this is right or not yet. With the wider stance in the press AND the swing it could be too much. we'll see definitely not getting enough bodymaintenance or stretching in

wt pushups horiz bar
bw x 10
53 x 10 x 3

BW 176.4
BF  14.5

June 2020 220 lb press. form and setup

 http://rifsblog.blogspot.com/2020/06/220-lb-press-x-1-pr-mission-accomplished.html

Sunday Ruck

 Not a bad one just a lap short. Had ideas of going for 12 laps to make up for missed thursday ruck ( dog sitting  duties) bug dog sitting duties again messed it up

Started slow 8:35-40 laps then it picked up as the laps rolled by and finished the  last mile in 16:10 and was just warming up

45 lb ruck

8 laps

1:15

BW 174.6
BF 15.5

New/Old technique worked! 215 and 220 + 5 sets of 205

 I was hoping things would go like this but had little faith considering how many times I've gone through this. Also definitely not feeling great. Nothing physical but just flat. Plus I never know how things are going to go til there's weight on the bar

And it went GREAT. Other than on miscue at the first 215 attempt when I dropped my chin and the bar went forward every set and rep went so well!! Couldn't be happier, actually.

Cues

1) Flat foot

2) Wide stance

3) Elbows vertical

4) Glute take off

5) Hip forward

6) Pause signal

7) hips drive forward

8 ) Find the "X"

worked like a charm from the first warmup. Very natural too. Take off much better

195 x 1

205 x 1 this was a great sign

215 second attempt. looking for the X was the only difference

220 x 1 ! one of my best lockouts too. Almost didn't take it because I didn't want to rush things

205 x 1 downset

2nd set

 PSYCHED!!!!

band pushdowns 4 x 10 black and purple false grip

laterals/rear delts 3 x 8/8 20's

Can't wait for Wednesday already

BW 174.7
BF 15.4 !!?

noon after bath
BW 176.4
BF 12.5
W 58.3

40 kg One Arm swings 20 x 5/5, 40 kg belt squats 3 x 12, pullaparts 3 x 30

 This went great. Colder than expected but warmed up fast. Power and height were very solid, especially after the first 6 sets or so, as usual. Form held up well.

40 kg belt squats 3x12/11 ( video I lost count ,lol )

Pullaparts 3x 30 hard as always

BW 174.8 
BF 14.5 ?? after bath!

W 56.9  this is so weird

200 x 1 x 10 sets, 24 kg two hand swings 5 x 10,wt pushups x 3 x8 53 lbs

 This went well although the 'pushup in the bar' cue didn't work well. When I did it  my hips didn't stay in front of the bar and my knees flexed. figured it out for the last five set

I was thinking "back" but it wasn't happening because of the upward push

Once I stayed focused on creating the arch and holding it as I unracked the reps were way better. Bar wasnt off the pins much but I don't think I can have both and the hips forward arch is way more important

The other thing I didn't do is drive my hips forward to the garage door once I unrack

That's the starting trigger

So

setup hips in front of the bar

elbows up and find the X

lock that in and 

BACK to unrack

drive hips forward and press to X

then I actually did two hand swings! barefoot, wide stance, vertical shin , head up

it felt great but so easy,lol. I think these will be fine especially with this technique. Will work towards 32 kg for the 5 x 10 soon

Much better than MORE one arm swings after presses lol

wt pushups

bw x 8

53 x 8 x 3 sets horizontal bar med close false grip

BW 174.4
NF 14.9 ?

205,210,215, 220 x 1 205 x 1 x 5, pushdowns, laterals rear delts

 Very solid day. Wanted to get a bunch of volume in over 200 and work on solidifying the new technique with heavy  weights and that's exactly how it went.

Learned a bunch too

1) I can't hold the bar at the clavice or above.If I do when I unrack with the 'back' technique the heavier loads push me too far back

2) When I do unrack using "back" I also HAVE TO PUSH UP INTO THE BAR. I wasn't doing that at all today and my right arm side of the bar barely cleared the pins while the left side was 3 inches plus off the rack

If I don't have bar pushup tension I think my scoliosis spine defaults to that right side lower. It could be my  left side taking more weight or the right side taking more weight but it doesn't feel like that.

And,, when I finally did pushup on the bar on the fifth  set of 5 the bar was clear and much more even

Got decent sleep early but was up since 2 am, not optimal

135 x 2
155 x 1
175 x 1
195 x 1
205 x 1
210 x 1
215 x 1
220 x 1 ( 26th time!)

205 x 1 x 5

then pushdowns 3 x 12-8

20 b db laterals SS with rear delts 3 x 8

BW 174.6 !!
BF 14.4

PRESS CUES

 

HIPS

X

BACK

STAY ON X

45 lb Sunday Ruck

 

A very good one. Solid from start to finish. Started a bit slow but warmed up fast. Legs lungs and back were all good 

Didn't think I'd have any fast time but finished the last mile in 15:42 that's great. Most laps were around 17  min miles which is fine

Still pretty cool but it's gonna get toasty again real soon.Time to get my mind right

45 lb ruck

9 laps

1:30

4.5 miles

BW 175.6 !
BF 14. 4

60 kg One arm swings 10 x 5/5, 60 kg belt squat 3 x 8 pullaparts 3 x 30

 Really strong, solid day. Even considered doing a set or two with the 68, just not transferring it but decided at the last minute to leave well enough  alone. the session was going too well, didn't need to mess it up

One arm swings
16 x 5/5 x 2
20 x 5/5
24 x 4/4
28 x 3/3
32 x 4/3
36 x 4/3
40 x 4/3
44 x 4/3
48 x 4/3
60 x 5/5 x 10

grip was good even from the start but did have to make a technique adjustment around set 3; was over focused on just locking out the knees and staying midfoot.

Didn't work too well with this weight, kept getting pulled over so leaned back more at the top and kept my COM over the foot more. Problem solved

60 kg belt squat

3 x 8

pullaparts 3 x 30

BW 174.4
BF 13.5 bath
W 57.6  

Thursday Ruck

 

Surprisingly hard given I slept well, legs felt fine and energy  pretty good at start

Even got out early at 10 am when it was cool and slightly breezy

But legs were slow and back was tired.

Very  strange but it got done

45 lb ruck

6 laps

55 min

3 miles

BW 175.0
BF 14.4

185 x 2 x 4 sets

 forgot to post these yesterday. really really good set ups and lines

Press set up cues

   1) Initial setup : Hips in front of the bar, find the X

   2) Unracking : BACK, stay on the x

   3) Press: press to the X drive hips forward

 Short version

1) hips in front of bar , X

2) BACK

3) Press to X

Breakthrough set up technique 175 x 2 x 4 185 x 2 x 4 195 x 1 205 x 1

 After watching Mondays videos I realized that the hardest part of the unracking with my hips forward is not rotating my torso forward as I 'push up' and create tension in my arms and shoulders and the bar

the hip forward part is right, the question was how to come up and maintain the same angle as the setup

Glenn figured that out as he suggested "back" as I came up. For him the cue back ( as in lean back ) also pushed his hips forward

I tried it with an empty  bar and it felt right. 

here's 155 x 2 with the technique

 

then I went to 175 x 2 x 4 sets and it felt awesome!

then onto 185 for the same 4 sets of 2

then 195 x 1 and 205 x 1 also. felt great!

the bow is loaded and just gets tighter as I unrack

So it's

1) hips in front of bar to set up ,look at the X

2) BACK to unrack

3) Press to X

155 x 2 x 2

175 x 2 x 4

185 x 2 x 4

195 x 1

205 x 1

wt dips bw x 10

53 x 10 x 3  horizontal bar  med close grip and thumbless

FORGOT swings! lol

I feel great about this. this should be the last part to this puzzle

BW 175.4

BF 14.4

Sunday ruck: late post

 

Missed writing this down but I did it

Just eight  laps though as I had dog babysitting time constraints

45 lb ruck

8 laps

1:20 min

18 min miles or so

felt good just not energetic

BW 173.8 !!

BF 14.4

225 miss x 2, 215 x 1 , 205 x 1 x 4, pushdowns, laterals, rear delts

 Shockingly good workout especially considering how frazzled the morning was. But I got my weight back up to 175.4 after yesterdays determined eating,lol, and that helped too. Actually felt really good under the weight. warmups went really well.

Originally given no time at all with this new technique I thought I  was not going to take 225, especially from a 205 -225 jump but after 205 went so well I decided to.

And even though I missed it was close given I did not do the proper technique and I could tell.

My hip were just not forward enough on the setup. that is crucial

Second attempt was just weird, went no where and I'm not sure why

But then 215 flew and lockout out well as did the 4 singles with 205. 4th  rep was off forward  as I missed the X

Cues

Hips in front on setup

Pushup on bar to unrack

Drive hips forward and look at X

135 x 3 tough and go

155 x 2 touch and go

175 x 1

195 x 1

205 x 1

225 x X

225 x X

215 x 1

205 x 1 x 4

pushdowns 4 x 10

laterals/rear delts

BW 175.4

BF 14.4

48 kg One Arm swings 10 x 5/5, 48 kg belt squat 3 x 10, pullaparts

 Actually slept pretty well last night although still in spurts, Woke up feeling good. Workout went well but I brain farted and thought we were only supposed to do ten set then realized it was twelve but decided on ten anyway as I thought it made most sense

A pound and a half light, too.

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 3/3
36 kg x 3/3
40 kg x 3/3
44 kg x 3/3
48 kg x 10/10 x 10

First set, even  though I thought I cinched the grip it felt weak. Chalked the bell a lot and really 'strapped in' and the rest of the sets were no problem

Didn't think bell height was as good as last cycle with  48 but looking back at the older video I realized today  was as good or even slightly better!

Squats felt great too

Pullaparts 3 x 30

BW 174 !!yikes

BF  14.0 with bath

W 57.1

172 x 2 x 3, 185 x 2 x 3, 205 x 1 x 3, 195 x 1 x 2

 This was a win. The big focus was on getting, and keeping, my hips in front of the bar from start to finish and it worked pretty well

Set up with the hips in front and then simultaneously push the hips forward and the bar up ( back to false grip again) to start the press.

Also as before press up into the bar on the unracking and lock in before starting

 touch and go reps too

155 x 2
175 x 2 x  3

then 185 x 2 x 3 

then a big jump to 205 first set was slow. last set was best, really got my hips in front

then down to 195 for 2 singles

 very pleased with this, especially considering Monday

wt pushups
BW x 10
53 x 10 x 3

20 kg swings
4 x 8/8

BW 175.4
BF 14.9

Push up, Push down. Push forward, Push up

 

225 x X 2, 215 x X x 2 ,205 x X x 2, pushdowns laterals, rear delts

 Well this sucked all the way around. Except for the warmups; they went well up to 205, then everything fell apart. I can't remember missing 205 for all the downsets but I did today

Slept like shit, was basically up since 12:30 with some brief REM sleep time. Didn't feel it affected me though so really can't blame it on that.

I did what I set out to do and it just didn't work. That was : elbows up high as possible during the setup, push up during the liftoff then look for the X as early as possible

I think that's what messed me up. I hinged back from the lower back instead of my hips counterbalancing me as I pressed. So the center of mass of the bar was behind my heels instead of over them. Lost balance on first attempt

Plus bar was too high on neck exacerbating that issue too

205 x 1 warmup

Made the bar position on second attempt but not enough acceleration and it stalled

225 x miss twice

then two worse misses with 215 twice!

then to add insult to injury three misses with 205!

Just horrible. the ONE thing I failed to do that I said made the biggest different was 

 PUSH UP

PUSH DOWN  I did not push down!

Overemphasis on too high  elbows and spotting the X too early messed it up

Not sure but I may go heavy again on Wednesday

BW 175.4

BF 14.5

4.5 Mile Ruck 45 lbs

 Solid one although not fast. Most laps were around 8:25- 8:35. Not particularly tired but it was cold and I was slow to warmup.

Legs, lungs and back were feeling good tho

45 lbs

9 laps

1:30 min total

4.5 miles

last mile in 16:25

BW 175.4 !

BF 14.5

44 kg One Arm Swings 16 x 5/5, 44 kg belt squats 3 x 10, pullaparts

 Really solid day. Cold start for some reason but by set 4 all was well and hit standard height from then on, and maintained it throughout.

Had to remember to set the grip deep after the first set and my grip was weak as hell. Then I realized I was just hooking it too casually. Deep set fixed things right up

One arm swings

16kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 x 4/4
32 x 4/4
36 x 4/4
40 x 4/4
44 x 5/5 x 15

then really good squats 3 x 10 with 44

feeling thick

miniband pullaparts 3 x 30

BW 174.6 !

BF 13.3 bath
W 57.7

Thursday Ruck

decent one. Cool and crisp and overcast.

Legs pretty fresh from no ruck just walk on sunday

3 mile

45 lbs

most laps 8:30 or under

Last two laps right around 8:00

felt pretty strong

BW 174.6
BF 15.3! 

175 x 3 deadstops x 5 sets, 185 x 2 deadstops x 4 sets, 205 x 1, 24 kg swings, wt pushups

 This went great AND I found something VITAL in looking back over the videos already. I had success on trying to hold the bar above the pins and finding the X after I started to press BUT I saw that my best reps ALL started with the elbows HIGH UP. IN FRONT OF THE BAR.

The reps that went forward or slowed came from a dropped elbow position, every one

Good news is that the elbows up reps were usually the first ones, the second and or third reps the elbows dropped( wasn't trying to keep them up consciously) and those were the slow ones

Gonna change that immediately!!

Cues
 1) ELBOWS UP IN FRONT OF THE BAR ON SETUP ( Bill Starr angle)

2) PUSH UP AND HOLD BAR ABOVE PIN ( FOCUS RIGHT ARM)

3) LOOK FOR THE X AS I PRESS

first rep elbows not high enough, second rep good, third rep too low

first rep elbows too vertical, second better, third so so

first rep elbows PERFECT, second rep ok third rep good

first reps pretty close to perfect, second so so and too straight  an upward path

first rep ok second rep better

both reps PERFECT!

Elbow position really good but definitely should be higher, especially at this weight and higher

 then 24 kg swings 4 x 8/8

wt pushups on paralletes

horiz bar with wrapped thumb

3 x 10 with 53

225 lb press miss twice, 215 x 1 , 205 x 1 x 4, pushdowns laterals rear delts

 Was hoping for four in a row but just didn't come together. On video inspection two main problems : not REALLY pushing the bar up enough to have the bar high off the pins and failing to re spot the X at the sticking point. Either one of these was correct then either attempt might have finished

If I don't really push up I can't really push down and the soft knee start is back.  that always stalls at 3/4 which it did

I also seem to need to push much harder on the setup with the right arm; the elbow is too low and the bar dips to that side. Have to remember to focus on that.
Second attempt was somewhat better but failing to  spot the X let me shift back on my heels and it was over

then I took and missed 215 forward and then realized ( glenn did) that I wasn't looking at the X . took it over and made it

this wasn't that bad but still not exerting enough upward/downward pressure at the start

then 4 singles with 205 which were 'ok' but again wasn't getting tight enough. I will fix that

band pushdowns 3 x 10 blue and black bands

laterals and rear delts 3 x 8

can't wait for wednesday already

BW 175.0
BF 14.4

not bad sleep but definitely not feeling on my game. lots going on with the doggos

Five Mile Fast walk

 

Started off with the ruck today but it immediately starting raining so I took it off, put on my raincoat and went back out

Then it stopped raining

But I figured it was time to do an unweighted fast walk anyway and I'm glad I did

It was glorious

Overcast skies, cool crisp air and slight drizzle and not cold. Perfect walking weather

Started out with 7:40 half miles and they just kept getting faster each lap as I warmed up

Laps 7 and 8 were 7:10 or so and the last mile was 14:02. I did ten laps today in 1:20 or so. really strong and great leg speed.

10 laps

5 miles

1:23

BW 174.8
BF 14.0

40 kg one arm swing 20 x 5/5, 40 kg belt squat 3 x 10, pullaparts

 This was a strong one.A really good nights sleep didn't hurt one bit. Wish I had more bodymaintenance in but I got what I got. No real tweaks but left biceps tendon/levator scap keep activating. Getting it sorted but slowly

One arm swings

40 kg  20 sets of 5/5

Bell height and power were outstanding. This groove is really setting in

Pace was pretty  fast even as we worked to slow it down, Pretty warm today also while welcome, a big shift from lately. Getting back in heat shape might take a minute this  summer

40 kg belt squats 3 x 10

learned my lesson from last month. just tens , felt solid

Mini band pullapart 3 x 30 3 angles

BW 175.6
NF 12.7 B
W 58.3

Thursday Ruck

Hard one today, but just from fatigue from puppy life. Plus it decided to warmup fast which wasn't expected

Either  way, it got done. Not fast pace but that's fine just needed to get the the miles

45 lb ruck

6 laps

59 min

lots of little rest pauses

BW 175.4
BF   13.9

175 x 3 dead stops x 4 sets, 185 x 2 deadstops x 4 sets, 24 kg swings 5 x 8/8, band pushdowns

 This went strongly despite being pretty  sore and pretty CNS fried. The techniques held, the cues worked and the bar moved correctly. Even in this fatigued state

The  Cues

1) elbows up high

2) push  up/ push  down

3) push to X

The only set I lost balance on was one I thought " lock knees" instead of push down and ended up back on my heels.

175 x 3 x 4

then 185 x 2 x 4

[

Pretty surprise to see, from these angles, just how far off the pins the bar is starting from now. SO much  better than before. The "push up" cue is crucial. It really coils the shoulder arm spring.

 24 kg swings 5 x 5/5,6/6,7/7, 8/8 Man I always hate swinging as a second exercise. it's just such a rude change of direction from presses

band pushdowns purple medium, black mini 3 x 10 stepped up the resistance

BW 174.8
BF 14.1

225 lb press ( 13th time/two plates),215,210,205 x 1 x 3, wt pushups, laterals, rear delts

 Wow, if I can make this on a day like this I should be able to make it every week! Decent sleep but just not enough of it and I was dragging from the get. But I stayed focused on the desired goal of today: lock the knees because starting to press: and it worked!

The cues came to me too

( elbows up)

Push  up

Push down

Push to X

thinking pushing up proved last week to maximally activate the entire pressing muscles after unracking. then it came to me in the warmups:

Just push down after you push up to unrack

AND IT WORKED! My  legs strayed tight! That allowed me to finish the 225 where normally they would give and I'd miss

Thinking lock the knees, tighten the quad etc just never got me the feel I wanted but this did right away

 

 

warmups as last week

dead stop triples with

105

135

155

then doubles with

175

then a single with 195 and 205

 

 

wt pushups

bw x 10
53 x 10 slow and hold lockout x 3

db laterals
rear delts x  8/8

BW 175.0
BF 14.4

 

45 lb four mile ruck

 Finally got back on track with my rucks despite the new doggo and the spring forward time change bullshit

Didn't want to but got it done

Only 8 laps( four miles) as that's all the time I had to get back onto the dog shift but it was perfect

Everything felt good and it was much warmer (mid 50s) and still cool and crisp but no rain

45 lb ruck

4 laps

1:20 min

about 10 min per mile

BW 175
BF 15.2

60 kg One arm swings 10 x 5/5, 60 kg belt squat 3 x 8, pullaparts 3 x 30

  Well this was a nice surprise. With the new puppy Ronin, the nights have been, well, erratic as far as sleep. That was last night. As well as some deep pelvic floor tightness from doing twenty million deep squat puppy pickups in the last two days and left lat tightness that I'm sure are from that too

Then, even  though I should be able to sleep to 5 am the cat and the pup  decided to fight right by my head and I just decided to get up and get started.

Of course this right before the heaviest weight of the cycle

But it went well. Even the first set

16 kg x 5/5 x 1
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 4/3
60 kg x 5/5 x 10 sets

 The bell height and speed was unexpected but much appreciated and, as I suspected, all my body tweaks felt better once I started

Still took enormous concentration to stay focused as Ronin was in his crate in the house by himself as we trained and I could hear him crying and barking for a bit  But he settled down and I did as well

60 kg belt squats

these felt great. a  mile high in depth world but it works that specific ROM so there's that

Pullaparts as usual 3 x 30 with varied angles 

BW 175.0
BF 13.6 Bath
BF 57.4

175 x 3 x 4sets dead stop, 185 x 2 x 4 sets deadstop, 205 x 1, 24 kg swings, band pushdowns

 This went just about perfectly. Goal today was to keep up the good elbows up arm tension on the bar after unracking but also lock the knees harder and longer before starting any rep

worked great

105 x 3 dead stop

135 x 3 DS

155 x 3 DS

175 x 3  x 4 sets then 195 x 2 ds

went really well:
elbows up

unrack and push up hard on the bar ( especially right arm)

lock the knees and hold WITHOUT falling back to heels

push the bar back to the  X

then 185 x 2 x 4

this 205 x 1 downset was solid too. the technique, timing and line were all right. just a little tired at this point

24 kg swings  4 x 8/8

band pushdowns 3 x 12

BW 175.6
BF 14.3

225 close miss, 215, 210, 205 x 1 x 3, wt dips, laterals, rear delts

 A really decent day. I accomplished what I set out to do, pushup harder on the bar before I pressed, keep my elbows up and push the bar back to the X. Also not letting the right side dip from uneven pressure

But I didn't get or keep my knees locked enough on the 225 or 215 which is why the lockouts weren't there

BUT it's a great start and mentally I was solid. The most solid ever. I took the 205-225 jump again with no fear or anxiety

"He who dares, wins" I told myself  again. And, right before I took the weight: DARE to Win

It helped a ton, great focal point.

I can see now I finally have to get stronger to go forward. No longer am I trying to figure out the technique. Now, I have to make it stronger. Stronger shoulders and arms, and stronger legs.

Clear as day

As excited about my future pressing now as I have been in eight years!

135 x 3 dead stop
155 x 3 dead stop
175 x 3 deadstop ( I REALLY think this new warmup helps a ton but I think I only need 2 at 175)

195 x 1

205 x 1 warmup very very strong and fast

225 x almost!

215 x 7/8 too same problem

210 good 

then three very good singles with 205

the weight bar pushups
bw x 10
53 x 10 x 3 held lockouts

laterals and rear delt 3 x 10 20's

BW 175.4
BF 14.3

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

 Another strong one!  Came up with the perfect cues for this too, finally

BEND THE KNEE

LOCK THE KNEE

So simple but that's the point. If I don't bend the knee enough I tend to rush the backswing and it's harder to hold the standing plank

This worked great. Height on the swings were all uniform, more or less standard chest  height. It took a few sets to warmup but then all was good

Strongly locking the knees out and HOLDING THEM LOCKED is the key to max float and height

then 48 for 3 x 8 very strong

then 3 x 30 pullaparts

BW 175.4
BF 13.5 bath
W 57.4

ready to ruck tomorrow .Missed the last two thursdays. one to accountant and one to rain

225( two plates) x 1, 205 x 1 x 5 66th Birthday Press

 "HE WHO DARES, WINS"

This is what I told myself all morning as I prepared for my 66th Birthday  Press challenge. Trying to focus on the technique too much just put me into pre start mode which I really  didn't want so I just kept saying that to myself.

Even as I got on the platform for the lift that's the last thing I said.

It was a weird chain of events. Was going to not make the big jump from 205 to 225 as I thought given all the technique changes I was making it was a bit too much but when I got to it I thought "he who dares.." and just put two plates on the  bar

AND made it on the first attempt! AFTER missing my first attempt with 205 out in front! that messed me up a bit but then smoked the next one and then 
THIS

It wasn't perfect. Knee lock wasn't spot on and while the lockout was the best in forever the  right arm could be better but I made it!!!!

The cues though

1) Elbows up

2) push up to unrack and lock knees

3) drive bar back and to the X

Key thing, as I thought, was to keep upward pressure on the bar after I unrack and try to have the highest start position as possible

and this I did

I did change the warmup tho and I know that helped

135 x 3 dead stop singles
155 x 2 dead  stop singles
175 x 1
195 x 1

then 205 for  MISS out in front ?! ACK. did NOT stand straight up on unracking but shifted back. Always ba

But took it over and crushed it

THEN decided to just jump to two plates which I did and made! crazy!

then 205 x 1 x 4 then missed number but took it over and crushed it

then 24 kg swing 5 x 5,6,7,8,8

then pushdowns and out!

PUMPED! especially because I know which technique to use as much as anything!

BW 175.4
BF 14.9