Well this didn't work. Everything was out in front. I was driving my head back well but couldn't seem to get much of an upper back arch/layback
Must have been the shoes. When I switched them at the very end for 180 it was too late. I miss that too,lol
135
155
175
195
205 x MISS!
205 x 1
220 x miss x 3
205 x miss x 3
180 x 1 x miss
Decent one. A bit stiff and tired but legs were strong and pace good too, after 4 laps or so to warmup
A bit cooler this morning too, always good
45 lb ruck
9 laps
10,000 steps
1:25 min
top speed 3.4
174.4
Finally slept well last night after two shit nights and a root canal on thursday. I was concerned this would be super hard but it was decent. Not easy ( I missed thursdays ruck) but strong til the end
VMO on left was fine for the squats and they warmed up well Well that was hard. Super tight and stiff from Monday. Luckily it was only 90 so I warmed up fast lol..
actually heat wasn't that hard but trying to get enough arch was for the first 3 sets or so. then it was ok
every rep was very similar and it bodes well for the technique and consistency
Still solo and that has it's pluses and minuses. definitely allowed me to completely focus on myself but takes more total energy
one arm kb front squat 16 kg 5/3
surprisingly I could still feel the left VMO a bit on the first few reps although it loosened up quickly. I think this will be my next leg move on Saturdays. Legs are definitely down in size but that's no surprise
I also think more lunges too, alternating with pistols
174.4
Well that is a miracle. Totally had my head up my ass today. NO desire to train at all. Shocking actually, But I got to it anyway but then I MISSED 195 AND 205 lol! FUCK
Out in front. I knew I didn't spot the X enough so I took the jump anyway to 215 and made it!
Them made set 2, 3 but missed 4 backwards on balance. Took over and made 5 solid singles! All time PR
I've made 4 sets before but never 5!
THE CUES
CHEST UP
HIPS IN FRONT OF BAR
HEAD TO THE X
Also made sure to take 2 min minimum between sets, this helped but the technique was correct!
This is two weeks in a row finally. Then down to 205 and made five unbroken!
VERY HAPPY AND VERY PROUD OF MYSELF~
Next weeks multiples with 220
173.8 this AM
Felt really beat up but the ruck was strong. Kept checking my watch to make sure it wasn't 'off' lol
Did the first 3 laps in 24 min and the 6 laps in 54!
all 9 in 1:23 very happy with it all
Left VMO was totally normal thank G-d
45 lb ruck
9 laps
4.5 miles
1:24
This was a weird one.Glenn was out but that wasn't an issue. Slept well but my mind wasnt right. All this bullshit was israel and biden and trump getting convicted messed with me and it was hard to focus
But I did but still everything felt 'off'. Had a hard time getting in my legs.Swing height and power wasn't bad at all but I didn't feel right
Got through the swings and went right to the 60 as per the plan, first set was ok but felt the left vmo working too hard. Stopped at 8 reps instead of the planned on 10. Second set I stopped at four and it definitely was twinged a bit.
FUCK
So stupid. should have warmed up with lighter bell.
But, as I write this at 7 pm it feels much better. thumped it, kinesiotape, kwon long ointment and let it alone
Hope it's good for the ruck tomorrow. I think it will be
Hot one but good one. Bad night sleep but no problem at all and the heat was no issue either. All good signs
Might be in decent shape to start out the heat season
45 lbs
6 laps
3 miles
56 min
loving the cold shower immediately after!
174.4
This went very well and learned a few very important things
1) push hips as far forward as possible after set up. If not far enough I end up to vertical
2) Don't just look for the X SPOT IT AND STAY FIXATED ON IT! When I just 'saw' but lost fixation my chin dropped and the bar went forward a bit
On the sets I did this the bar FLEW
175.0
What a great workout! The technique worked great at 205 and the small changes I made also made things better. To be honest I had very little faith this would actually work but it worked spectacularly and gave me so much hope ( been running low on that )
The two new cues that really seemed to help were :
1) Think "right" arm when I unrack ( so I dont have the right side drop)
2) Squeeze glutes to push hips forward ( NOT just move hips forward)
3) REDRIVE the hips at sticking point ( I wasn't sure I would remember during the grind but I did)
CUES
Push Right
Squeeze glutes hips forward
Drive head to X
Re Drive hips
Slept well but legs were tired and heavy from the start from Saturdays training so overall time was a bit slow but everything was stead
Second half definitely sped up with top speed of 4.1 mph and good stride length
45 lb ruck
9 laps
1:30 min
4.5 miles
174.4
Terrible nights sleep for no good reason but swings were as strong as ever. Right arm is now, finally equal in height to left. Cardio good too, same I go, you go speed but it wasn't easy though as last week
Decided to bump the belt squat weight up as I want to go up to 60 kg for the top weight
so it will be 40 kg on 32 kg swings, 44 for 40 kg swings, 48 for 44 swings and 60 kg for 48
BW 174.4
This was a big surprise. Super fast and loose legs right from the start. SO nice. and while it was hot (high 70s) it wasn't too bad and there was some breeze
Kept expecting my legs to get tired but they didnt'. how nice for a change,especially on a thursday
45 lb ruck
6 laps
3 miles
53 minutes~!!
4.1 mph top speed
35.8 top stride length
174.4
This worked great. Took a few reps to get the timing down past very basic but not too long to discover some power and strength in the start position
It's the hip position setup as the load the bow but the upper body angle of drop and pop,combined with the 'throw the head' to intiate technique lol. all rolled into one
My initial head position was too low( intersection of wall and ceiling) which made my head have to travel too far as I looked back for the X, so I raised it 20deg or so and it worked much better
False grip,WAAAY more lat involvement AND more pecs
I did not RE DRIVE my hips after I initiated the launch and those are the reps that stalled a bit.
But I'm very comfortable in the setup (can hold it without feeling I'm losing balance) and the heave/launch start feels natural too.
Next week multiple sets with 205 and see
Man I could do NOTHING right today. Played with few ideas early but abandoned them quickly ( false grip load the bow ) etc but by 195 went back to "stiffen then drop and pop"
What's happened over time is my strength and groove has changed to a more upright, shoulder press version of what I was doing before BUT my shoulders still aren't normal and it won't work for the lockout.
Not enough hip drive just arm and shoulder. that's why I can't lockout; it's ok up to the sticking point but I'm too upright to get under it
Up and down again, playing with techniques. No bueno
Missed 215 at 3/4 two times
this was after all kinds of testing
then laterals, rear delts, curls
I was abnormally sore going in in the shoulders and legs . Not tired but sore
Sat and Sun must have taken out of me more than I thought
174.8
13.4
Surprisingly strong and fast. 4.5 miles in 1:23 min or so. Hit a top speed of 4.9 MPH and the last half mile in 7:55! Not blazing but way better than of late.
Everything was solid nice cool crisp morning too, always helps
45 lbs
9 laps
1:23
4.5 miles
10,071
174.8
13.4 ( no bath!)
SUPER strong today. Slept really well and was a strong under the bell as I can imagine
Best height on swings as well
All systems go
40 kg x 25 x 6 in 35 min
174
13.4 B
Running on low sleep. Super hot, dead air and just getting my steps in
45 lbs
6 laps
65 min
not too slow a pace but lots of rest pauses
despite the misses at 215 from sheer fatigue ( monday) the groove and form was more than decent. Really created leg stiffness just as I drop and pop really works, just have to get stronger in it
Elbows were flaring from the fatigue and man I was I could take a medium grip in this. I really think it would help keep my elbows from spinning out!
195 x 1
205 x miss ( balance)
215 x 3/4 x 3 ( pure fatigue)
205 x 1 x 5
they all pretty much looked like thisCues were
Elbows up
Spot the X
Stiffen the legs into drop and pop
it felt very natural after the first few sets and I felt I could be aggressive even in 'going for it'
174.8
What a cluster fuck . Started right away too. Completely lost as to how to start. was trying to hold the bar as my shoulders layed back then pushed the hips forward. Nothing
Crzy nothing. then went down then up then down then up again . Ended up ok with a tight legged drop n pop but MAN!
135 x 1
155 x 1
175 x X
175 x 1
195 x X
195 x 1
205 x 1 ( barely)
215 x X x 2
180 x 1
200 x 1
205 x 1
then set up with elbows up, spotting the X lock the knee then drop and pop
the drop and pop seemed to work much better with locked knees
ELBOWS UP
X
'ROOT'
DROP AND POP
190 x 1 x 9 sets
205 x 1
THREE NIGHTS SHIT SLEEP IN A ROW!
FUCK
I was hard getting out the door but surprisingly the ruck wasn't bad at all. Don't know how that happened but I'll take it
45 lb ruck
9 laps
4.5 miles
10,380 steps
1:30 min. Not fast but not bad
top speed 3.6 mph
stride length top 30.6
174.6
Hard one . Two nights poor sleep. Stress, etc . It got done but HR was more elevated than normal because of all that
32 kg swings
20 x 10 in 23 min or so. basically ten reps on the minute by accident. we just went fast HR around 140
hammies were talking to me early for some reason. Must have been sitting back more than quad loading
belt squats ; only did 8s as legs and lungs were toasty
pistols 5s are getting easy now and depth is getting better too
pullaparts as usua
174.4
Wow, that was a surprise. SO strong and fast and a legit 80 degrees with no breeze or clouds!
couldn't believe how good I felt but I'll take it
45 lbs
6 laps
3 miles
53 min
last lap 8:07
174.2
Decidded to try the kono start position again, even change my head position ( didn't last) to looking up and in thinking I could get away from the spot the x but it didn't take) But the idea of 'falling away from the bar' did seem to work a bit
Ended with with no drop and pop OR lowering the bar from the higher unrack position
It seems I have to "hold" the bar as I fall back but NOT push up on it til after or it will go forward
did 175, 195 x 1 x 2 then
205 x 1 x 11
Despite feeling a bit hungover this was very strong and decently fast. Best in weeks!
45 lb
9 laps
1:30 ( must have taken more rest breaks than I thought)
4.5 miles
174.8
15.9 !
56%
Strange one. Fast pace and decently strong but mentally disconnected. have to REALLY remember, especially on these heavy days, to make sure to lat engage before I hike pass. Second time I forgot this early on and can feel it in my left biceps. Don't forget again!
The 48 is NOT the 44 and the technique is different enough that I have to go slowly into the first few sets ( sit back more at start AND at top. My grip getting challenged on left is a cue I'm not paying attention
Also, NO MORE SKIPPING the 44. Take the weight!
Pistols went very well. Depth is better and reps are up. SO strange tho I thought my knee WAS locked.have to fix that
This went great and I damn near made 225 on a second attempt at the end. This is going to work
Wasted a few warmup sets with false grip till I realized I have to wrap the thumb to push the bar back over my head enough
And also realized the HIGHER I rack the back on my collarbone the higher off the pins it starts and this important
I think I might need to make wednesday the heavy day. I felt "Ok" today but kind of flat. Again. In fact, I can't remember when I didn't feel flat on a monday. it makes perfect sense given the loads on Sat and Sun but what to do
I think do 195 x 1 x 10 on Monday and go for max effort on Wed AFTER enough 195 reps to FEEL like I am ready. And then just jump right to two plates.
Who knows? Worth a try
I also think I was NOT pushing the bar back enough but too much straight up. Looking at the 215 I push the bar back. SO MUCH TO FREAKIN' REMEMBER! But I think this is key : Hold the Pause longer and Push back!
PUSHUP
PAUSE
PUSHBACK
Took 225 for a second attempt but it wasn't close.
175.4 at 4 am
Another steady but slow one. Not bad at all but no records set. legs still heavy
45lbs
9 laps
4.5 miles
1:30 min
lots of little shake out breaks and dog greetings lol
This was strong but not well focused as was up a lot last night with the dogs ( luna stayed over and no one really settled )
But things were strong just not as coordinated as I would have like
but 25 sets in 30 min strong
Pistols are FINALLY getting back to feeling good
14.1 with bath
57.1 dehydrated
Decent one. Legs feeling heavy and tired but lungs and head good
45 lbs
6 laps
3 miles
60 min
175.2
What a great day! Moved my grip and my stance back in. Concentrated on pushing UP on the bar un takeoff and then decided, during warmups, to pause before the fast start and it worked SO WELL. Gave me just enough time to really lock in
Didn't worry about elbows up, just pushing up strongly into the bar and holding pressure throughout. the only reps that stalled a bit is when I lost arm tension as I pressed.
Also tried to press bar back as I started. That worked,
These were the fastest reps, by far, that I have done in ages.Maybe EVER!!
The first eight sets were SO fast I took 205 and it went great. Then hey, why not, I put two plates on the bar and gave it a great ride.Seriously thought I was going to finish it but I lost a little speed and my hips slid too far forward.
But for a second heavy day? I'll take it
Didnt sleep well last night and that didn't help. 205 and 215 were strong ( but not fast) and sure enough I didn't have enough speed for the first try at 225 and the second attempt wasn't close. Nor 215 after that. But 205 for the down sets were decent
Slightly wider stance didn't seem to help much although I don't think it hurt ? Elbows up is key as it tigher legs
I seem to get caught not laying back enough at the sticking point and lose my balance. But, over all all is good, a strong 215 is more than decent
Surprisingly strong today as well. Cardio is definitely better
Decently fast til the last 20 min when the dogs came out lol
45 lbs
9 laps
4.5 miles
10,038 steps
1:25 min
top speed 3.5 mph
Very strong day. Two weeks with no alcohol and can definitely feel a difference. Very surprising to say the least but I'll take it. Not really hard at all, just got in the habit
Swings were strong and good height; back to the older technique ( more hip dominant) more by accident by anything. It keeps my COM back more and seems safer on the lower back
174.4
13.0 ( bath)
Windless, cloudless 78 degree ruck.. No problem, shockingly
Not fast as legs were tired from Wed but solid overall
45 lbs
6 laps
3 miles
55 min
174.6
Not great sleep and a bit sore ( no aspirin for last three days) so all in all it was a strong day . Just definitely not 'fresh'
Biggest takeaway: more focus on 'elbows up' right before unracking. If elbows are not up bar tends to go foward and I have to lay back more- more chance to get loose.
SO elbows up more. and widen stance JUST a little bit, as I have my grip
Also, lock legs hard after the stand up too and get tighter, faster after the 'fast start'
1) A little wider grip
2) A little wider stance
3) Elbows up!
4) Lock!
5) Tight bounce to X
This was GREAT! So close on the two plate and wanted to take it again. But I took 220 instead and came up with one of my all time bests with 100kg!
But the most important thing is is that the technique is right AND I could do it. Just lost a little tightness with 225 or it would have gone! Next time and now I have some confidence in the technique; FAST START! Press to the X!
I also think the one finger wider grip is helping too. shoulders are ok with it so far
I also figured our after the 220 that I need to really keep the elbows up and in after I unrack the bar. that REALLY HELPED on ALL the 205 sets
Strong and fast one! Legs were tired from all the fast volume on Sat but still overall speed not bad
45 lb ruck
9 laps
1:20
4.5 miles
This was hard. Strong but tough. HR between 130 and 150 the entire time. Every rep hardstyle with just about a minute between sets for all three of us.. Happy I only have to do this once a month. Don't know what 'zone' it's in but it's hardzone to me lol
HR still up on squats lol
174.413.1
Nice start to the heat season
80 degrees
no clouds
no breeze
45 lbs
6 laps
55 min
not that bad, in better heat shape than I thought I would be at this point
FINALLY! A GOOD DAY!
Actually a great day. With the exception of a first miss with 220 every other set went perfectly. The fast start technique was awesome! Easy to use and with minimal moving parts and cues; Just spot the X stand up and think speed!
Opened my grip up one thumb with off the smooth and I think that helped too. Less elbow flare I feel like I can also attack this too
175 x 1
195 x 1
205 x 1
215 x 1 ( strong and fast!)
220 x miss
220 x 1( 33rd time) lockout not great but countable!
195 x 1 x 6
BW 174.8
One of my best two plate efforts
the week before same technique
https://rifsblog.blogspot.com/2023/07/215-x-1-x-8-pr-laterals-rear-delts.html
Fuck,
Didn't work at all. No speed off the chest, elbows flared, missed all the lockouts, Definitely not the answer
195 x X
195 x 1
205 x 1 shitty lockout
210 x 1 same
220 x 3/4
205 x 3/4 x 3180 x 1 x 2 Just thought " fast start"
190 x 1 fast start not bad
200 x 1 same
Will go heavy again Wednesday with thislaterals
rear delts
174.8
This came out of nowhere. Especially considering rough night sleep. very strong, super fast and no issues
45 lb ruck
9 laps
1:20 min!
4.5 miles
legs felt light loose and strong
Surprisingly strong today! Started out using the same leg dominant swing style but quickly realized with the 48 it wasn't going to work. Worked fine with 44 but the Beast is a different animal it seems
So back to sitting back more and bell height was super good
then belt squats were strong too174.8
Only got 4 laps, two miles in before it started raining hard. Called it a day
Decent ruck but distracted
45 lbs
4 laps
2 miles
40 miles
175.2
Was going to swing first but glenn's back was tweaked so I press first and it went. Main issue was general tightness so it took me forever to get loose enough to do a good layback but the last 4-5 sets of 190 were spot on
Set up was basic: wrapped thumb, elbows up, stand up spot X, lock knees, layback and press to X. if I lay back correctly my hips shift forward and I'm in a good pressing position.. If I don't get back enough the bar goes forward
This went ok despite not really having a plan, Decided to wrap the thumbs, put the bar in a higher position, focus on locking the knees and pressing to the X
It went ok but missed a bunch of reps before making them! crazy
But all in all it went well
195 x 1 solid
205 x miss ( too vertical)
205 x 1 ( layed back more)
215 x miss
215 x make decent lockout too
205 x miss forward
205 x 1 decent
205 x 1 3 last one best. Just like in my best 225 lb presses I get a slight lean back and hip extension on the good ones. without that "tap swing" I just don't get enough speed to get through the sticking point. But this felt pretty natural
As with last week legs feel stronger after Saturday's quad dominant swing training. Must be ham/glute sparing
45 lb ruck
9 laps
4.5 miles
1:35 min with dog stops
top speed 3.4 mph
175.2
Strong session, New old style: quad dominant speed focus. definitely like this more. More power more speed less tension and just a little bit less bell height. good tradeoff
175.4
Another decently strong one. Cool weather again and that helps..
Calves were tight, the only thing slowing me down
45 lb ruck
6 laps
3 miles
55 min
175.8
Thought about going back to 5x5 for a hot second then my left shoulder reminded me why I stopped doing them before. It doesn't seem to like eccentric reps, especially with the bar racked high. Not a lot of options left other than what I've been trying to do
1) Gotta engage the rhomboids when setting the low rack position.Lock in
2) Elbows up is crucial
3) 'Straight up' on the unracking does not mean hips in front, hips are under the bar with chest up
( legs are vertical, torso is perpendicular)
4) Fall back from the bar is first, then press to X
This went ok; a little better than last week with a similar miss but at 220 instead of 217.5 but a very solid 215 down set
The cues worked ok but on video inspection my elbows weren't up enough at the start, probably because my torso wasn't perpendicular enough, but man that's impossible to feel it seems
Also the 'triple push' didn't work as well as pushing back then pushing up- I just sent the bar forward especially with my elbows too low
But still better than last week
Nice weather! back to overcast, cool and light rain. Perfect but a bit sloggy and slow. But even with no creatine yesterday and waking up SUPER SORE from the speed swings ( neck,traps and shoulders!) the ruck was strong and smooth and while not fast, not slow either. Last two laps were harder but just being lazy
45 lb ruck
9 laps
1:25
3.5 top mph
173.8
This new/old technique. Much more leg work, and by the end my lower quads were cooked! Ending up more vertical at the lockout position with zero focus on holding the plank while the bell floats,
Much faster reversal and more overspeed eccentric, too. Bell height not bad at all
25 sets in 33-35 min fast pace but with lower heartrates ( less isometric tension
174.4
13.7
1) Low bar
2) Chest up, spot the X
3) Elbows up and in
4) Straight up
5) Push away
6) Hips forward
7) Press to X
Not summer yet but today was the first hot ruck in forever. Wasn't bad at all, in fact it was one of the strongest days in awhile. Slept well and that always helps
45 lbs
6 laps
3 miles
55 min
top speed 3.5
174.8
Made the correction to a more upright start position ( just in the hips) and it fixed the balance problem at lockout
this went very well although I was stiff and a bit sore from Monday's workload
Same setup
Low bar rack
Hip in front of bar , torso perpendicular to floor, elbows up and in, spot the X
Unrack with hips straight up
Push away from bar, drive hips and press to X ( all simultaneously)
then 155 x 1
175 x 1
195 x 1 x 5
Well this went great. not perfect but the basic premise worked and I'm happy. I was not optimistic at all about this at all given recent workouts but the ideas held
1) low bar rack
2) OBSESS ABOUT THE X
3) Push away from the bar to start
4) Press to the X
The only problem I had was loosing balance at the lockout. Not sure why but the start was fast and leverage was good at the top
I'll review the videos and figure the balance out but this felt great
175.0
Legs were heavy and tired from yesterdays hard swing workout. Lungs felt good just not a lot of energy to push hard, but steady good effort anyway
45 lbs
9 laps
4.5 miles
1:32 ( with stops and dogs )
top speed 3.5
ave speed 3.2
This is always a tough workout now, doing 10's, even with just one arm. Just so not used to it but it was strong and good. Doing just the one arm really lets me use Hardstyle on every rep of every set and it's never easy!
Ended up with a fast pace too doing all 20 sets in just under 30 minutes. Heartrate was between 130 and 150 for most of the session
Unexpectedly strong one. cool almost cold day even with sun out. Legs felt loose and fast from the start .
Not super fast but finished stronger than the start
45 lb ruck
6 laps
53 min
3 miles
17.66 min miles
175. BW
This went very well. Started out as 'understood' load the bow concept( leaf spring) of setting up with the hips in front and then arcing back but after the first two sets with 195 I realized having the bar right under my clavicle was making it harder.
Last time I used low bar press was also the first time I ever made 225 and then the next week with two plates. BUT it failed as I was holding the bar too low and couldn't consistently get the same position
Today I just lowered the bar from the clavicle just 1.5 inches or so and it worked really well.
Cues
1) low bar rack position
2) slow, hips in front of bar set up/ spot the X
3) Unrack STRAIGHT UP WITH HIPS FORWARD
4) Arc back and STAY ON X
5) Press to X
Well that didn't work. I could do it but I can see it would require a HUGE back step to master this safely.
WAY more moving parts than my current technique which I can barely do on demand. Plus a few scary misses with just 205 that gave me pause
Too dynamic
Ack.. I could have used that extra hour today. First hour ( 6:30 DLT) in the dark. A bit hungover too which didn't help but it got done
decently strong legs, lungs etc
45 lb ruck
9 laps ( 3 a bit short corners, too much dog time last 1/2 hour)
8700 steps or so
1:30
174.8
Balance was a off today a bit. I tried to focus on breaking at the knee more at the start than I have been as it's turned into more hinge than athletic hinge. It wasn't bad but COM was more forward than usual and bell height suffered
I got it figured out but it seems my groove has changed a bit with these big weights if I want to maximize bell height
the squats felt good and that groove feels very solid
Pistol practice.
really focused on keeping the right leg locked out in descent. very tired of seeing that bent knee in videos
pullaparts
3 x 30
174.8
Strong one, surprisingly. Cool still and decent speed right from the start. Legs not sore or tight and mind was good for a change
45 lbs
6 laps
3 miles
56 min
174.4
This not only went better than expected it went great. I picked up the technique right away and had no problem holding the weight in my arms off the chest. I was worried about that a bit
Still lots of detail timing things to iron out ( make sure I 1) HOLD the weight a bit after standing up 2) make sure to push the hips fowards first and not try to let the bar drop first or else the hips don't move forwards enough
Not sure I know exactly how high to hold the bar but I think 215 and 225 will sort that out
Shit, forgot to post this in correct order
Very strong day ,with good height and speed, fast training pace too
Endurance good as well
Horrific
Missed fucking EVERYTHING
Tried with press call and missed 205 out in front, 225 twice! 215! then 205 !
Fuck
decided to start playing with Rippetoes Starting strength press 2.0 technique tomorrow
have to find a wayhttps://youtu.be/8dacy5hjaE8?si=ALpafffHeafGRZ-A
Steady and slow ( dog breaks) but legs and lungs felt solid still
45 lbs
9 laps
4.5 miles
1 :35 min
cool and overcast
Early start today, 10 am, just perfect. Overcast, cool breeze light drizzle
Decent pace as well
45 lbs
6 laps
3 miles
53 min
174.3
I think I may have actually figured this thing out. Started out the same way as always , being able to lock in but not able to get a fast start, to pull the trigger
If I'm too vertical after the initial drive it slows at the top. that's not going to work with 225. If I lay back and get a good arch( lay back) I can't start fast
Then, after five sets I figured out
1) my hips have to be forward at the start
2) when I lay back after the unracking I HAVE TO PIVOT BACK ONLY FROM ABOVE THE BELT LINE
3) then I can drive straight up and the bar doesn't go forward
I also had Glenn give me the press call again to slow me down
The cues
1) Hips in front
2) Spot the X
3) Elbows in
4) unrack keeping hips forward
5) layback from above the belt only
6) PRESS TO X
I switched back to false grip too helps to keep elbows in tight. laying back from the hips forward position and waiting for the call forces me to 'wind up' the tension. a slower call is better than too fast. I have to build the full Bow tension
175.8 at noon
11.7 after bath
As close as I could get without a full lockout. I tried squeezing my elbows in more at the start and that helped but I got pushed back with 220. again, the focus on knee lockout makes me more vertical at the start
we'll play around wednesday but unless something weird two plates are going on the bar next Monday
135 x 3 singles
155 x 2 singles, 1 single
175 x 1
195 x 1 ( this warmup is good)
205 x 1
205 x 1 x 5175.2 at noon
Good one but legs and hips were tired from Saturday right from the start. Nothing terrible but I knew it wasn't going to be a fast day and didn't push it
Still turned out well
45 lb ruck
9 laps
1:25 min
top speed 3.4 mph
4.5 miles
This went great. Focusing on 'feeling it in my head' and seeing myself do it works much better than paint by numbers I think
Pushup
Pushdown
Internal bounce
Spot X
are the numbers. Turning myself into a rigid concrete column is the visual worked well but as I got tired I had to make sure to watch the X or the bar moved forward
Also probably better to do the sets of 195 first THEN 190 but it was a great practice
174.4
This went almost perfectly. Just a few inches shy of lockout on 220 but the technique worked, held and felt very comfortable
The stronger I pushed up on unracking and the locking the knees at sticking point really made the difference
More warmups at the lower weights ( multiple set up singles) also helped. Rolled the dice and made the jump from 205-220 and it was the right move
Just have to get many more reps under my belt with this technique. It's a keeper
Slept well but thought yesterday's high volume swings and squats might drain me a bit and they did.
No worries I was ready for a slow one for a change. Body felt good, no dizziness just a bit fatigued
45 lb ruck
9 laps
10,003 steps
1:35 min with rest stops
4.5 miles
173.4
Rough one today. Woke up a bit dizzy in the middle of the night and it continued in the morning. Not bad but I had to do the half somersault maneuver this AM to settle things down, Glenn came down with covid and we trained the day before so I was worried about that.
And we went fast as it was just Nick and I. 20 sets in 30 min exactly. HR was around 150 mid sets. Respiration was up too but not sure it just wasn't anxiety
Not covid, at least not yet
Feel much less dizzy as the day went on ( 4 pm now)
Decent ruck. Not cool but not hot either
Tested last lap speed and ended up with 18 min mile and 18 beats per 10 sec which equals 108 BPM which seems low but that's what it was
45 lbs
6 laps
3 miles
54 min total time
This went great. Changed back to a full thumb grip, racked the bar a bit higher and really focused on locking the knees at the start
Later in the workout I realized how crucial RE locking the knees at the sticking point is, too
I based everything off of this series of great presses last year , just about this time
https://rifsblog.blogspot.com/2023/03/225-two-plates-x-1-205-x-1-x-5-66th.html
and this two plate make, the only time I've 225 in back to back workouts and just missed in a third
https://rifsblog.blogspot.com/2023/03/225-lb-press-13th-timetwo.html
today went great
Push up
Pushdown
Push to X
No bueno
I thought I was laying back but instead I was pushing the hips forward! SO fucking picky this lift! argh
So focused on keeping elbows up, which I did but still all over because of the forward translation instead of laying back
195 x 1
200 x 1
205 x 1 slow
210 x 1
as usual I'm over thinking it instead of just trying to create maximum power
174.4
Another solid one as well.
45 lbs
9 laps
3 miles
1:22 min!
last lap 16 min or so HR after 10 secs = 16 beats
that means 96 BPM which can't be right but it was the count!
174.4
This was strong. and fast. 25 min start to finish and there were three of us this time.I'm surprised the AXE style training is actually helping cardio as well as power
174.2
First weighted ruck in a week and it was solid.expected for it to feel heavier and me slower but all was good
45 lb ruck
5 laps
2.5 miles
50 min
17 min miles
feet were sore the next day tho
Back on track. Looked back over my best presses(again!) and came up with this one, just three months ago. Titled " my best press day ever" there had to be something there and there was
First I ever jumped 205 to 225 and crushed it.on first attempt no less
https://rifsblog.blogspot.com/2023/10/225-x-1-16th-best-press-day-ever.html
The basics of load the bow
Set the arch
Layback and spot the X
Layback again and press to X
It worked great but I stopped doing it so what went wrong?
Today I found out. I dropped my elbows! that pushed the bar out front. I have to
Set the arch, lift the elbows
Layback and KEEP THE ELBOWS UP
Layback again and press to X
Also , I have to really lay back and get super tight to be able to lay back again (pull the trigger).It's way further than I THINK
The feel however is not. it's about getting SUPER TIGHT IN ARCH WITH THE ELBOWS UP
Good day today
This didn't work either. As usual felt good but not enough starting speed and stalled at sticking point with 215 twice and two reps on 205 downset! ack
And I'm still bending my knees to start!
Big storm no ruck but decent 3 mile fast walk. Incredible just how different rucking and walking really are. Now I get how close walking and running are without the extra weight
3 miles
6 laps
48 min!
16 min miles
totally soaked
Strong, fast day. all 25 sets in about 28 min which is ten min faster than last time I think. Either way cardio. Power height and acceleration was solid, as was technique.
Seem to be sitting back more than quad dominant of later( athletic hinge) and it feels good. Definitely less load on the back.
then belt squats also good after the first set warms up the quads and some ring pistol practice. I like this assist technique the best
174.213.7 bath
Got an early cancellation and it called for rain at my usual rucking time so I decided to give this test a go.
I've been thinking about for a few weeks
1/2 mile warmup in 7:15 the the full two lap walk that ended with a strong 13:31! Don't know if thats my all time fastest but if not it's close
counted 15/16 beats in 10 sec and that correlates to a 41/42 Maxvo2 for my age although the chart stopped at 65 lol
It's almost 'elite' for the next age group down 55-59
really strong effort and very easy too
any faster I would have to break into a jog
This went well. Missed the first attempt 185 out in front then nailed it on second but just got 7/8 with 190 but still feeling this techniq...
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