190 x 1 x 12, 210/225 static holds, floor pushups 35, 30

 

174 BW

215, 225 x X x 2, 205 x 1 x 5, laterals rear delts rev pushdowns

 This was a very solid day. I took 215 and it was the strongest one in a long time so I took 225 and almost made it 

What I did realize is that I need MORE starting speed with 225 than even 220. I tend to stay pretty  consistent regardless of the weight but I think I need more, without changing the technique

First time also in forever I've made 5 downsets with 205

175.0 exactly at workout time

Sunday ruck

 Ah yes the blessed time change back! love it

45 lb 

9 laps

10,000 steps

top speed 4.4 MPH!

1:20 ( LOTS of doggo breaks lol)

good tempo strong finish

32 kg swings 20 x 10 ( 31 min) 32 kg belt squats 3 x 10, pullaparts

 Switched my technique back to a more quad dominant technique and didn't worry about bell height  at all. Liked it.Much faster per rep pace and much less hip/back involvement

How I used to swing when I was doing 10 x 10/10 with the big bells

Thursday Ruck PR

 This was awesome. 6 laps in 49 minutes! This is an all time PR for the last ten years of rucking. I actually thought PR days  were over but it seems I'm finally getting back into shape

45 lbs

6 laps

49:25

3.65 MPH

16.28 min mile ave

174.0 BW

185 x 1 x 3 , 190 x 1 x 10, 20 kg swings 5 x 5/5, floor pushups 2 x 30

 Another pretty much perfect workout. Most reps 90% identical. It seems I've got the timing, as well as the positions down! Yay!

Spot the X

Un rack and stiff legs

Quick start press 

Re find the X immediately

4 am wt 174

12:30 wt 175.4 perfect!

210 x 1, 205 x 1 x 4, laterals rear delts pushdowns

 Great day! THE SHOULDER FELT NORMAL! Unbelievable. This one had me worried. Made the lower bar rack adjustment and everything was strong. No clunking, plus realizing the low(er) rack position is important.

175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
205 x 1 x 4

174.8 4 am!

Sunday ruck

  only 9,000 or so steps but solid pace. as usual dog petting slowed me down lol

45 lb ruck

90280 steps

8 laps ( I think)

1:30 min on feet

173.8

13.3 no bath

48 kg swings 20 x 5 30 min, 48 kg squats 3 x 10, pullaparts 3 x 30

 Poor sleep last night but still swing power was solid as was pace

173.4

Fast walk! 3 miles in 44 min!

 Damn this was the right call! Shoulder feeling great so I didn't want to load it and had one of the best fast walks ever!

Hit the ground running and it was easy

lap 1 7:30

lap 2 7.29

lap 3 7:17

lap 4 7:07

lap 5 7?

lap 6 6:59!

felt like I could fly or at least run!!

Need to add these in every so often

179 x 1 x 8, 20 kg swings 5 x 5/5,laterals, rev band pushdowns

 Shoulder felt 85% normal when I got moving in the morning but as soon as I loaded the bar a bit it started aching. Not terrible but not right. Definitely felt like first rib was still partly out and bicep tendon a bit too

Took it pretty easy and the groove and reps were solid

Put the bar a touch lower than monday  and that felt right

220 x 1 ( 35th) 215 x 1, 210 x 1, 205 x 1 x 2

 This went great! Except for a little left shoulder grinding on the 220 it was awesome ( a consequence of letting the elbows flare) 
BUT 

195 and 205 were about as good as I've done them on the warmup.

220 moved great but elbow shoulder thunked a it at sticking point even with the false grip

Still nailed 215 but missed 210 out in front. adjusted and made it over strongly. then 2 x 1 with 205

SO HAPPY 

the TWO key cues are

STIFF LEGS

X

that's it. if I start with stiff legs then immediately re focus on the X I can get under the bar. If I lose the X it's out in front

174.6 BW

25% over BW

Sunday Ruck

 Good one! First cool and crisp morning and I love it. Always helps me go faster

45 lbs

8 laps ( dogs took up ten min lol)

4 miles

3.5 mph top speed

173.8

44 kg swings 25 x 5 , 44 kg belt squats 3 x 10, pullaparts

 Solid solid workout

No body tweaks and did all sets in 30 min ( three man rotation too)

Power, bell height and recovery all good. right arm height just about even with left too

173.4 bw 

Thursday ruck

 Really decent. Cooler weather and I felt pretty  good going in. 

Steady pace and energy the  whole way. strong

45 lbs

6 laps

54 min!

173.4

195 x 1 x 13, 225 static holds 3 x 4 sec, 20 kg swings 5 x 5/5, floor pushups 2 x 30

 I was tired and sore from Monday so it took extra long to warmup and get dynamic. On days like this I SHOULD go lighter  for the first 4-5 sets. it make no sense to grind on wednesay

Out of the 13 sets only 4-5 were decent. the technique  was right but everything was tight. didn't really feel comfortable under the bar. even the bar wasn't sitting that well on my chest

BUT all in all strong Just not crisp

173.8

215 x 1 x 2! 205 x 1 x 2, laterals rear delts and front raises

 This went great except for my second  attempt miss ( lost the X on the drive) but CAME BACK AND MADE IT ON A THIRD ATTEMPT!

So happy and decent lockouts too

More cues

FIND THE X

STIFFEN LEGS AND MAKE SURE

FAST START

REFIND THE X

BW 174 right before training

Next week

195

205

220

Sunday Ruck

  A decent one. Steady and stronger at the end

45 lbs

9 laps

4.5 miles

10,260 steps

dark for the first 45 min. Time change soon tho

No plantar fascia issues either. Just gotta keep that soleus soft!

173.6

40 kg swings 25 x 6, 30 min, 40 kg belt squats 3 x 10, pullaparts 3 x 30

 Stronger than expected. stomach woke me up at 12 midnight ( too much onions spinach and garlic I guess in my new/old stir fry lunch) but the workout was strong.

and fast. I was worried about going too fast ( only glenn and me ) but sixes are NOT tens lol

Much better. good power, height control. don't want to jinx myself but I've been feeling like my old self again ( pre oct 7) since thursday. I'll take it

maybe the torque worked it's way out through the legs. I think the new hanging, stick shrugs and ring work stretching first thing is making a difference   

171.8!

Thursday ruck

 Got the plantar fascia to release finally. as before it was coming from a too tight soleus

I was going to just walk not ruck but it felt normal so I gave it a go and it was fine. went slowly just to be safe

45 lb ruck

6 laps

3 miles

56 min ( not too bad!)

no problem later than day or today ( friday)

173.8

195 x 1 x 6 185 x 1 x 4, 20 kg swings, 5x5x5, floor pushups 25,25

 This went great. Just outstanding. Everything went better than I  hoped. Even realized how to line up under the X EXACTLY  everytime ( duh, just don't roll the bar) The last four sets with 185 were all done this way and worked like a charm

Also, the tighter I keep the initital knee flex at the start actually the better pop I get. Too much  knee flex gets soggy 

As hopeful as I've been in the last 8 months about this move!

173.8  4 am

at Noon tho

175.0
10.9 BF !!!
60.2 hydration 

this is after  my bath but I haven't seen these numbers in forever! Nice.those are the goal numbers across the board

215 x 1!, 210 x 1 x 2, 205 x 1 x 2, laterals rear delts and front raises

 I got an overnight bad case of platarfascitis Saturday and all day  Sunday so much so that I didn't even do a walk much less a ruck!

Then the anterior tib on my left leg started acting up and I could barely stand up!

FUCK

this is getting very very old
It's like a pin ball machine:from my leg thumb to my right  thumb to my left lat to my right levator/neck first rib then down to the calves and feet!!

Hopefully the twist is working it's way completely out of my body. Crazy though that those other tweaks were non existent when my feet were acting up

But I could press and I got most of the dorsiflexion back as well as the ankle mobility

I decided to continue 'feeding the mistakes' by accepting the knee dip just as I did the elbow flare. Don't try to accentuate it but stop trying to stop it

Worked great and it gave me the best 215 I've done in months PLUS  TWO 210 (  first one I worked the dip too much. fixed it on the second and much better. Plus two great 205s with solid lockouts!

173.

32 kg swings 20 x 10, 23 min, 36 kg belt squats 3 x 8, pullaparts 3 x 30, bulgarian spilt squats 3 x,8,6,6

 This was HAARD. Right first rib was out for SOME FUCKING WEIRD REASON RIGHT AFTER I GOT THE LEFT LAT TO SHUT UP

I hoped the swing would re set it ( which it did) but it meant so so sleep in mild pain when moving, and , of course anxiety

But got up early and did tons of Body Maintenace and things just kept moving better

THEN to the workout.. 

Each set was hard and rest were on the minute.Fuck. HR was 140 at least everytime I checked it and it got higher for sure

Didn't puke but I  was breathing like a freight train, and coughing up a lung

Lovely

But I  got it done and didn't die, but it was hard

172.4

Heat Ruck Epic

 I thought heat training was over for the summer. I was wrong. Summer's last gasp this week with temps in high 90's and 100's

But I was up for today's ruck and it was better than expected. Perfect way to end the cycle

95 deg

No cloud

No breeze

12:30 pm

45 lbs

3 miles

54 min

last half mile at 16 min mile pace

Cold shower right after was perfect.

Just being able to walk right again was a miracle.This was more than I could have hoped for

175 x 1 x 5 185 x 1 x 7 190 x 1 x 1(wrapped thumb),Static holds 220, 20 kg swings 3 x 5/5, rev pushdowns 3 x 20

 Slept GREAT but woke up seriously achy and sore. Inflammed for some reason and not sick, Must be DOMS from Monday at all those heavy grinding misses. shoulders traps pecs even left hip. Just achy so I had no idea how or even if today would go

Slow warmup but it went great and the wrapped thumb and tried to get through  the sticking point/elbow  flare with  speed and it seems to work

X

Stiff

Fast

Have to stay as stiff as possible on the fast start or the bar does go fast enough

174 

13.4 no bath

215 miss x 2 , 205 x 1 x 2 ( 2 miss!) 200 x 1 x 3, laterals rear delts front raises

 First off again shit sleep. never thought  after my cats died I would have dogs too that woke up an hour before my stupid early alarm! so that didn't help then though my wrist feels normal now I didn't want to use the torque  technique again and elbow flare got me again! 

It works but I can't use it. arghh

So missed 215 twice for the same stupid reason: not accepting the elbow flare and just fighting to keep elbows in at start which isn't ( hasn't) worked/working

After going down and missing 180 I thought I just have to accept elbow flare just created more starting speed to flare after the sticking point.

ACK

172.6

Sunday ruck

 Same same as usual. Legs tired from swings and squats so slow warmup and stronger finish. Getting dark out early now so first 45 in the dark.

45lb ruck

9 laps

4.5 miles

10,280 steps

1:25 min

3.5 mph top speed

48 kg swings 20 x 5, 48 kg squats 3 x 8, bw left leg lunges 3 x 10, pullaparts 3 x 30

 Wrist was still pretty jacked from wednesday; I thought  the swings would either fix it or fuck it and it fixed it. Must have been subluxed from the torque position on the bar. Have to adjust for that Monday

But all was well and warmups actually felt STRONG for a change grip  was no problem

Forgot to time the workout but it was between 25 and 30 min. Just Nick and me and really very little rest besides his set

I was sweating. Height and power not bad at all

172.8

13.6 ( bath )

Thursday ruck

 Slow but steady. No problems

45 lbs

6 laps

56 min

3 miles

173.3

New Ulnar grip technique 185x1x3m190x1x3,195x1x3,185x1x3, 20 kg swings 5x5/5, floor pushups, 30, 20,20

 This went great! Not a problem at all setting up. Turns out I use the same pressure position on my floor pushups  as well. It will take a bit to get totally used to but I think I may have just solved the elbows flaring out problem!

Just have to lift thumb pad slightly off the bar on set up and it tucks my elbows naturally. Totally the opposite of the Press 2.00 from starting strength and it makes perfect sense if you think of how different the groove actually is from mine

CUES 

SETUP ON THE X

UNRACK

STIFF LEGS

STIFF BOUNCE

STAY ON THE X

173.3

215 x 1, 210 x X x 2, 205 x 1 x 3)+ 2 misses, laterals rear delts front raises

 this was  a good one but tough.  Bad sleep. woke up at midnight with right scap yelling at me after wrestling with dogs ( inadvertently) earlier. So, tired

But wanted to try out the new technique ( trying to push my hands apart at the top instead of pushing with hands and it worked well up to 215. then I got tired and missed a lot.BUT the technique works just still have to figure out how to think about it

It's about pushing through the outer heel of the hand rather than the thumb pad

135 x 1

155 x 1 
175 x 1
195 x 1
205 x 1 ( balance but strong)

215 x 1 best of late
210 x X x 2
205 x 1 x 3

172.2

Sunday Ruck

 Steady, decent ruck. started slow, ended fast

45 lbs

9 laps

1:25

ave speed 3.0 top speed 3.5

10,238  steps

172.6

44 kg swings 25 x 5 ( 25 min!) 44 kg squats 3 x 8, lunges 3 x 6/6 pullaparts 3 x 30

Fell on my ass last night trying to avoid stepping onto my dog. He parked himself by my heels and I didn't realize it. Thought I might have some serious 'delayed' reaction bone or spine issue but all  was well. BUT same dog ( Ronin) woke me up at 2 am so I wasn't great this AM

BUT the workout went well although it was hard. Just me and Nick and it was fast. 25 sets in pretty spot on 25 min. I don't want to go any faster lol. Not even that fast but all sets were good and my back was fine ( although I don't know how. Landed square on my right glute. I fell well I have to say!)

172.8

Thursday ruck

 Another really good one. Hotter than it's been but legs were moving so well early on and stayed that way.

Another good night sleep too

45 lb ruck

6 laps

3 miles

54 min

18 min miles!

SOLID

173.

185 x 1 x 6, 195 x 1 x 6, 20 kg swings 5 x 5/5, floor pushups 30, 30,20

 This went very well. really focused on holding the lockout better and that went overall well

Two things, one, I have to be in perfect balance and two, it takes a lot more out of me doing this

That's ok just have to get used to it, build up

Also do 195 for the sets first then go down, I was too tired after the 185 work to do the 195 justice, Plus we were going very fast

But overall VERY happy with the technique and work

174 BW

200,205,215, 210, 205 x 1 x 3, laterals rear delts front raises

 Really good day and I learned something important,too. Changed the warmup a bit and it worked great/ went from 185 to 200 which was just heavy enough to force me into 'heavy weight' technique ( which was the goal)

then to 205 which missed out in front. drop and pop. so what I learned was to not only make my legs stiff but my torso too when I start the press and it worked great

cues

1) Stiff legs

2) Stiff push

3) X

basically stay stiff and stay on the X

20 lb laterals etc

12 lb front raises, liking these

172.8

Sunday ruck

 Slept well and woke up fine. Even slightly cooler today but as soon as I started the ruck ( on the way OVER  to the park) the left glute started talking to me. Not bad but definitely there

Really slowed my pace and it felt ok but I'm still not sure why

After the first hour it felt normal again and I picked up my pace a but but weird. Lower glute into the IT band insertion ( but I don't feel IT band at all)

45 lb ruck

9 laps

4.5 miles

10,000 steps

1:25 min pace

ten min dog talking

1:45 total time on feet

172.8

40 kg swings 25 x 6, 40 kg belt squats 8,10,10, BW lunges 3 x 6/6, pullaparts 3 x 30

 Woke up feeling  great. Even my left glute released and felt normal ( which had me worried). Everything felt square and energy was good.

Even neck right bicep and lat felt normal lol. and by normal I mean 'normal normal' not MY normal which is semi tweaked somewhere

25 sets in 32 min

bw 173

Thursday ruck

 All good except left glute  is tight for some reason. Walked through it but it definitely slowed me down. Got tighter after the  ruck, of course,nothing serious but a pain ( in the ass  ,lol) to have to work out. Since NOT leaning while standing at work everything is in re adjustment mode. Close to square plumb and neutral the better but a realigned process at play

45 lb ruck

6 laps

55 min

3 miles

172.6 bw

185 x 1 x 6, 195 x 1 x 6 215-235 static holds, 20 kg swing 5 x 5x5, floor pushups28,28,20

 Slept like shit last night but didn't actually feel too bad and this workout was on fire! Could keep my knees locked and each set moved really really well

The cue were : LOCK  THE KNEES, PRESS TO THE X

The two things that matter most. If my knees flex too much I lose hip drive and the bar goes foward. If I lose the X the bar goes forward

If I lock the knees I don't have to think much about balance OR pausing. It happens

Not trying to push the bar back over my face makes the groove so much more simple

the static holds went great too. Overload and hyperfocus on locking and holding knees as well as staring at the X

BS 172.6

200/205/215 x X x 3 205 x 1 x 3 ,laterals rear delts front raises

 Did the technique I wanted to but it didn't work. Pushing back 'to the slot' so early seemed to cost me balance at the sticking point

but work capacity was good and the three missed grinds at 215 didn't hurt my 205 downsets 

at 205 and up I have to initiate hip drive prior to pushing back I think. Especially with these full pauses

  BW 172.6

Sunday Ruck

 Terrible sleep. Didnt even stretch out as  I needed the extra 1/2 hour of sleep more. Overall the walk wasnt too bad but I crashed the rest of the day with multiple naps and feedings.

45 lb ruck

9 laps

1:30  min

10,026 steps

4.5 miles

32 kg swings 20 x 10, 32 kg belt squat , 8,10,10 Stick lunges 3 x 6/6, pullaparts 2 x 30

This was the fastest ever with this protocol. Wasn't trying to go fast but could. and when I realized we were I didn't try to slow down either.

30 min for 200 reps. not bad at all

heartate about 130 at the end and probably that for the last 5-7 sets

Took a wider stance and used a more definitive hinge on purpose. My body was been talking to me to try this and I went for it. Resisted the temptation to also go to my lower heel Adidas shoe but was worried it would be too much of a change.

this felt strong

belt squats went well and decided to use the stick in the high  bar squat position for the lunges, working to keep back arch and eyes up for a change

Love it

BW 174
 

Thursday Hot Ruck

Heat conditioning has peaked I believe. Hottest ruck of  the summer and one of my best Thursdays. Wasn't even conscious of the heat!

Heat tolerance training is as much mental, or more, than physiological. SO nice.

Legs and lungs felt strong

45 lb ruck

6 laps

55 min

3 miles

173.

185 x 1 x 12, 225 static holds, 20 kg swings 5x5/5, floor pushups 3 x 27

 This went ok. Nothing wrong specifically but not as 'snappy' as I expected to be.No tweaks but things were just tired. Makes sense, Monday was a ton of work, which I actually made for a change.

didn't take it seriously enough too which is never smart

Technically things went right just not sharp. still good sleep and peace of mind

173.3

215 x 1! 210 x1! 205 x 1 x 3, laterals rear delts, rotators rev band pushdowns

 FINALLY!  Everything went according to plan for a change. The lock in works well. 25 % over my 172 bodyweight. Was wondering if I was ever going to get this ( or more) again. Plus a serious dead pause

175 x 1
185 x 1
195 x 1
200 x 1
205 x 1
215 x 1!
210 x 1
205 x 1 x 3

bw 172.2

Sunday ruck

 Strong but slow. Legs pretty work out from the  swings, squats and lunges. Go figure. But it got done and pretty strongly, all things considered

45 lb ruck

8 laps( dog distraction lol )

1:20

4 miles

3.2 mph

172

48 kg 20 x 5, 48 kg belt squat 3 x 8,9,10 BW lunges 3 x 8,8,6, pullaparts 3 x 30

 So So workout. Nothing went wrong or injured, felt fairly strong but just not dialed in. still not feeling the standing plank part of this. hard to imagine just 2-3 weeks off this technique messed me up this badly

Finally got warmed up at 10 sets

20 sets in 25 min. cardio was good

173.3

Thursday ruck

 Strong one! Really good sleep two nights in a row is magic. All little aches clearing up

45 lb ruck

6 laps

3 miles

85 deg heat no issue

16.2 mpm pace felt effortlessly fast

173.3

heat condition is excellent

185 x 1 x 10, 200 x 1, 205 x 1, 225 x 5 sec hold x 2, 20 kg swings 5 x 5/5, floor pushups 3 x 26

 Great day finally! Best night's sleep in weeks, neck and right QL area all good and my new technique worked better than expected

Switch to my Adidas flatter shoe and it definitely helped  to get me ground and "set" before I pressed

The idea was to 'lock in' first , spot the x, and when I felt totally  tight  shove the bar up

Different than waiting for someone else's press call, this was about locking the legs and hip and getting as tight as possible ( coil the spring) and then explode

173.3!

very good day

Sunday Fast walk

 Neck was feeling better in the AM but no way was I putting on the ruck

Just a 4.5 mile fast walk and it was decent

Basically averaged about 16 min miles which felt great

Without the pack it feels like I could fly, definitely run but surprisingly  I'm not that much faster but I should probably do these more often

9 laps

4.5 miles

1:15

16 min miles

185x-215 x3X misses, 180 x 1 x 3, laterals rear delts

 Total shit.Neck locked up Sat night and spend all day working on it. No sleep, lots of pain, fear. Got it to release and pressing motion didn't hurt monday  but nothing was working well. Or strong

And 171 lbs

Surprised I did as well as I did

Despite  having the goal or really locking my knees I did not at all and it was just ugly

185 x 1
195 x 1
200 x miss out in front
200 x 1
205 x 1
210 x x on balance
215 x 3/4 x 3 misses !
205 x X x 2!
180 x 1 x 3  

44 kg swings 25 x 5, 44 kg belt squats 3 x 10, BWsquat 1x 20, Alternating BW lunges 3 x 8/8, Ext rotators 3 x 12

 Slept well, body  felt good but took me awhile to warmup and find my groove, at least ten total sets, felt "wary" a long time

Went back to the old technique( standing plank/ hold at top) and perhaps that's it after last weeks quad dominant experiment

last ten sets felt 'normal' again but I was having trouble holding the plank solid.The least small technique change theses days seems like it affects EVERYTHING, especially balance and timing

But did them all in exactly 30 min with three of us going and without ( except the last 3-5 sets) trying to'

squats were hard but I got twenty. I took video but the depth looks so shallow  I didnt want to post it. and they  felt so deep lol

Lunges were good too using an upper body counter rotation like I used to

172.2

Thursday ruck

 Solid one. Slightly overcast and cool. so nice. warmed up at the end but like fall actually

Pace, legs and lungs all good.

45 lb ruck

6 laps 3 miles

55 min

strong throughout minimum rest stops

190 x 1 x 10, 20 kg swings 5 x 5/5, floor pushups 3 x 25, chicken wings 3 x 12-15

 These went GREAT! Pretty much each rep a carbon copy of the next!

Spot the X and make sure I really arch into it

Elbows UP, take my time getting there

Unrack straight up holding elbow position and back arch ( and on X)

Drive bar back to face

173.4

185-215-205 pyramid, laterals, rear delts, ext rotators

 This went ok but interrupted sleep left me tired and a bit flat for training.Technique was good but not as strong so I was soft in the rack position and caught me. Bar wasn't high enough off the pin, knees never started locked out etc, and I missed at the top by inches

But I got a of good attempts in and work capacity is coming back. weighing 172 isn't helping either  but so be it

175 x 1
185 x 1
195 x 1
200 x 1
205 x 1 ok but sloppy at stick point
210 x 1 best rep all day
215 x Miss
215 x Miss
210 x 1 ok but catching up with me
205 x 1 tucked chin
205 x 1
205 x miss, just not back far enough

Sunday Ruck

 Decent one. Slower first half but picked it up the last 3 laps for a change

45 lbs

9 laps

1:25

10,178 steps

3 miles

171.2

40 kg swings 25 x 6, 40 kg belt squat 3 x 10 , air squat 1 x 16 (non lock) pistols 3 x 2/2, chicken wings, pullaparts

 This was a good one but a tough one; my first since my cortisone shot for my trigger thumb. Thumb is definitely better but I was distracted by it and with these weights it's always dicey to  be distracted in any way

Didn't hurt anything but low back was tighter than I like right  after. Partly as I tried using my older quad dominant style. It won't work with these big bells. I  have to use hips not just quads to offset the weight

Now I know

Once I got warmed up all was good

25 sets in 30 min seems about the norm now. can't see going faster actually

pistols

 172.2

Thursday ruck; hot, slow

 Not enough sleep. otherwise felt really good. Overall inflammation in body is  down after what seems 6-8 weeks of abnormal levels. No idea why except perhaps not pressing badly and creating even more asymmetries

45 lbs

6 laps

3 miles

56 min

3.0 average for first three laps then 3.2+ for last three

83 degrees

173.

190 x 1 x 10, 20 kg swings, floor pushups, chicken wings

This was a good a group of reps as I've every done. I had a couple not perfects but the rest were as good as I've done yet

The difference was slight  but critical ( as always) . Instead of spotting the X as I rolled into the unracking with elbows all at once, I spotted the X, then set my elbows, then stood up and then pushed the bar back to my face and X

Because of the setup my elbows were slightly in front of the bar and hence the bar went back over my face much more easily AND faster

Very happy with this discovery

X

ELBOWS

UP

BAR TO FACE

swings

floor pushups 3 x 20

chicken wing rotators 3 x 15/15

173.8

185-215-205 pyramid, laterals, rear delts, band pushdowns

Really not sure what I'm doing but it seems to be working lol. Making smaller jumps on the way up  to the top set is helping too.Just really trying to do the exact same thing each set

Which is: chest up and stand up strong to unrack, then basically try to drive the bar back over my face and spot the X

Oh and legs tight if I can make them ( lol) basically Stand up/ Lock legs/ Bar to Face

135 155 175 x 1
185 x 1
190 x 1 
195 x 1
200 x 1
205 x 1
210 x miss
210 x 1
215 x 1 almost. lost  balance at top but still STRONG, much better than last
205 x 1
205 x miss head down bar forward
205 x 1

BW 172.2

Sunday Ruck

 Had to miss thursday's ruck for a dental appointment but all was well today

45 lbs

9 laps

4.5 miles

10,026 steps

1:23 min

All felt good, legs, lungs work capacity. slightly cooler

172.2

32 kg swings 20 x 10, 40 kg belt squats 3 x 10, pistols 3 x 3/3, band ext rotator 3 x 15

 Changed my swing technique to a more quad dominant style. This is what I was doing for years  before I decided to switch focus to maximizing bell height. I've noticed my quad size is not where it was, or where I want it of late and I think this is why.

SO gripping the floor with the toes, breaking first at the knee and instead of working on holding the standing plank, focus on locking the knees and holding the quads tight.

Height was fine ( we'll see how it is with the heavier bells) and my legs were very fatigued by the end of the session

Perfect

173.2

190 x 1 x 10, 20 kg swings 5 x 5/5, floor pushups, 20, 15, 15, laterals rear delts 3 x 8/8

 This went very well. Just 2-3 reps that weren't perfect  but most flew back as I wanted

Was going every 30 seconds or so I slowed down for last three sets as triceps were getting tired and I started to grind

Seemed very natural and instinctive technique. Pretty replicateable

175 x 1
180 x 1
190 x 1 x 10

173.0

185-215 pyramid, floor pushups, laterals, rear delts, front raises

 This went great. better by far than last week

Used the same approach; lots of warmup sets with small jumps trying to get the timing down. it went well. 215 could have been locked out better but it moved well. 210 did move well and 205 on the way up was much better

down sets with 205 were rough but that was just from general fatigue, not used to this workload with this groove yet

175 x 1
185 x 1
190 x 1
195 x 1
200 x 1
205 x 1
210 x 1 ( good!)
215 x so so 
205 x miss out front
205 x 1 x 3

BW 173

Sunday Ruck

 Decent one. cooler out which always helps. A bit hungover for no good reason but that wore out halfway through

45 lb ruck

9laps

1:25

10,000 steps

3.6 mph top speed

173.0

48kg swings 20 x 5, 40 kg belt squat 5 x 8,9,10,10, pistol practice 3 x 5, pullaparts

This  went very well. I even alternated my bell warmup progression and it felt right. I skipped the 28 and 44 kg bells

Swing groove was good but I still feel like my legs need to be doing more of the action. But trying to get bell height changes the drive form I guess. I have to keep the CCOG closer to me to be able to hold the standing plank and not get pulled over on the descent for the next rep

If I did a low swing I could use more legs I think

But don't mess with it. Today's session was very strong and fast. Love me some 5 rep onlys! 20 sets in about 30 min

 

Thursday hot fast ruck

 A great one out of nowhere

Last week I barely finished the 3 miles in 60 min and yesterday killed it in 52 min! have to check if that's a PR but if not it's close and it is a recent PR

a good 87 degrees out too and no wind and no problem

45 lb ruck

6 laps

3 miles

52 min

17:20 min/mile

strong!

173.6

175-205-195 press pyramid, 20 kg swings 5 x 5/5, rev band pushdowns

 I chose the simplest technique that I've used to press 225

Elbows
Lock knees
Push to face

the pushing bar to face is more important than anything

I felt really good on the warmups too

175 x 1
185 x 1
190 x 1
195 x 1
205 x 1
195 x 1 x 5 ( missed one out in front)

173.6
13.0

175-200-185 presses ( walkout) laterals, rear delts and rev grip pushdowns

 This went fine and these felt relatively fine but I'm not sure I'm going to train it. Feels vulnerable a\ with the wide stance and the hips pushed so far forward. Not a lot of margin for error it seems. and that is with just 185-200

175 x 1
185 x 1
190 x 1
195 x  out in front
195 x 1
200 x 1 ( hard )
195 x 1
185 x 1 x 5

173.6

13.9

Sunday Ruck

 It cooled off quite nicely so it was a much more enjoyable ruck. Hard enough but easier to go hard when you're not baking in a sauna at the same time

Decent time too which would have been 10 min faster if I didn't stop to chat with the Husky's lol. But it was worth it

45 lb ruck

9 laps

10,000 steps

4.5 miles

ave speed 3.2

Leg glute ham tie in tight during the mid of the ruck so i went slower at first then realized a slightly longer stride would be better. Stretched out towards the end

combo of belt squats 5 rep pistol and 44 kg swings worked it

172.4

44 kg swings 25 x 5, 36 kg belt squats, pistol practice, pullaparts

 This went better than expected. Was a bit nervous about a few things, my trigger thumb,my right shoulder , my neck tightness to name a few

But been taking alleve for a few days and it's helping. forgot how much nsaids actually do work. Won't maintain too long but at this point the pain is worse for me than the meds

Swings actually felt strong but I needed to really concentrate on all the technical parts and not just expect it to be there, as I have been doing

Surprising too how well AXE style training seems to work. Kinda the best part of both worlds

Heavy and low reps and no timed rest actually building decent mvo2 endurance

Wanted to test out belt squats again and see if the left vmo would not tweak and it was fine

36 kg 3 x 8

pistol practice 3 x 5/5

pullaparts 3 x 30

173.4

11.9 (  bath)

Hottest ruck yet

 Definitely the  hottest ruck yet this summer.

I could have gone at 9 instead but wanted to test myself in the heat. It was a solid performance, especially mentally

Not going to say it wasn't hard but it wasn't horrible

45 lbs

6 laps

56 min !

85 + degrees, no breeze, no clouds almost no shade

171.4

16 kg swings 20 x 10/10, Walkout press 155 x 1 x 6, reverse grip pushdowns

 Well this workout tested my heat training, conditioning and mental strength. About 95 in the garage today and we blew through 400 reps with no problem

Surprised and happy that my conditioning for  this new level of work transferred so well so quickly especially in the heat. haven't done more than 10 reps in forever and that's been only once a month too

Says a lot, too, for the carryover from AXE style training

16 kg swings

20 x 10/10

30 min - 

totally drenched in sweat and onto press

155 x 1 x 6  main key here is locked knees as I walkout. Just like the squat these felt very good just need to progress slowly for my knees hips and back sake

172.0

Well that didn't last long. Walk out press

 Decided to see if walking out the press as I have in the past would help me find the trigger.My legs have definitely gotten weaker under the bar of late and I'm sure that has been part of my press problem

I think this mono lift  press helps in the short run but not in the long

Walking it out is like cleaning it before pressing I think; it help creates tightness

BUT I haven't walked anything out in 5 years so I have to go slow

135
155 x 1
175 x 1
180 x 1 x 6

this also lets me set up with a wider stance which I can definitely feels helps. My older videos show the same thing. I think this definitely helps with the layback arch

clubbell arm cast
15 x 8/8
20  x 8/8  x 4

this was harder than expected. didn't push tho

laterals/rear delts 15s

rev band pushdown  3 x 15 love these

173.6
14.9

will still do light  swings first on wed then some very light presses for walkout  form 

Sunday Ruck

 Decent one. Not too hot and slept pretty  well. 

45 lb ruck

9 laps

10,000 steps

1:30 ( including dog talk)

legs and lungs feeling pretty  good

173.6

40 kg swings 25 x 6, pistol practice, pullaparts

 Shoulder still a bit tight wake up but releasing the teres and pec minor do the job, just not sticking that well

strong workout though once I got warmed up and realized the shoulder would hold

then straight to pistol practice

172.3

Thursday hot ruck

 Mentally I was really into it. taking out press and re focusing on endurance work shifted things. I had no problem accepting the heat even though  ( again) I was running on little sleep (  the other dog this time)

Not  great speed but the mental focus was everything. Not having to think about keeping my calories and my weight up is great too. definitely would like to be a bunch leaner and eat less overall

45 lb ruck

6 laps ( cut a but short to avoid a crazy guy)

56 min

6901 steps

3.2 mph

83 degrees and cloudless

Taking the presses out.

 Decided to stop pressing. It's been weighing on me for awhile. I'm tired of trying to figure this out and have been dreading my workouts. Plus I've started accumulating body tweaks from always changing techniques and I don't want to go back to being in pain because I'm chasing some number.

My body has changed these last six months and my stress levels since Oct 7  have been super high.Too high, it seems, to accommodate this level of max efforts

Did light  swings today and it was nice. Light  weight hard effort, lots of sweat in a low skill drill

Just a fucking workout for a change, not a performance and technical test

16 kg  swings 18 sets of 10/10

360 reps

12,960 lbs

floor pushups  3 x 20

taking this easy, shoulders are still achey and pecs too tight

Clubbell casts 15 lbs 3 x 8/8

bodyweight squats  3 x  20

datsit. Feel very good about the decision. back to focus on work capacity, strength  endurance and power training

 

Pin Press first heavy session

 This went ok, despite my right shoulder being fooked til this morning.. Thought it was the pec but the real source was the teres major ( brought on I think from the kb presses). Once I got that relieved the  shoulder felt good

The presses were solid, the key component is how far in front are my feet for the setup and how wide? I need to basically lock out the  knees and hips while under the bar and drive through them to initiate the press from a dead stop

I even experimented with my GoRuck boots for a few sets thinking flatter would be better but it wasn't. Fell backwards

but overall good promise

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
200 x 1
205 x 1 ( poor lockout)
210 x 1 (balance)
190 x 1 x 5

laterals
rear delts
floor pushups 2 x 20
rev grip band pushdowns 2 x 15

173.6

More bicep tendon issues, 32 kg swings 20 x 10

 Woke up with right bicep tendon not right and sure enough  shoulder felt wonky in the swings. But this time around set15 I felt some tearing sound as I started the first reps after the hike pass! Not bad but not good. No bleeding or gap ( felt like scar tissue) but it was tight all day

Didn't open up til this morning when I really got on the  teres major go figure. then it released across the board. But this one had me scared. MORE body maintenance needed it seems

goblet squats didnt feel good so I went to two hand supported pistols: two up one down and on both side for change. felt great

body weight squats / TKE's 4 sets of 15 each

pullaparts 3 x 30

173.4

11.9 ( bath)

Fast hot ruck

 Got to get out early today and glad I did. A really strong, fast ruck in moderate heat (  80's) but I sweated like a pig. The only real problem actually was tons of sweat in my eyes constantly but a very fast time!

52 min for 3 miles!

17:20 average per mile. really happy with this

45 lb 

6 laps

6952 steps

3 miles

52 min

3.7 top speed

31.5 top stride length!

175 x 1 x 4, 185 x 1x 4, 190 x 1 x 4, kb press 24 kg x 5 x 3, Pin Press 135-185 x 1 x 4

 This started weak and ended strong. My arch ability seems to have changed as I'm having all kinds of trouble getting into it no matter what I do and I end up too vertical and the bar out in front

I tried to fall back and press hands and hips and just soso.

Kb presses were strong but they don't solve the problem

I was ready to call it a day when I decided to see if I could press from the pins at all and it worked great! Tried to set up just  like the bench and it worked good. Can really set the base

We'll see how it works heavy on Monday  but I'm hopeful. Put the pin up on inch

these are the work sets

173.6

13.5

205 x 1 x 7, 195 x 1 x 4, wt pushups 3 x 6, laterals rear delts

 Back to false grip, chest up on X setup, layback and shove technique

My shoulders feel better already. have to get the timing of the reversal into the press motion at the end of the layback right but basically  this seems better. More triceps lats and pecs in it not just delts

nothing great but 6 of 7 decent reps with 205 is nothing to sneeze at either

Hard hot ruck

 Wouldn't have been so bad except another bad nights sleep( still dog stuff). Got 8 laps done  before I packed it in

No sleep and neck/head ache from the poor sleep

What I did do went fast but just didn't want to push more

45 lb ruck

8 laps

9238 steps

1:25 min ( including dog time)

top speed 3.4 mph

173.6

12.3% no bath! where'd that come from?

48 kg swings 25 x 5, 24 kg goblet x 2 x 4, supported pistol 3 x 4, pullaparts 3 x 30

 Slept great last night and not a moment too soon. I think it was 4 bad nights of sleep. I got a great nap AND a solid 7+ hours.What a difference it makes. I could think again

Still took a bunch of sets to fight the groove. the 48 is just that much difference in leverage needs than the 44 and I have to sit back to counterbalance just that much more

You cant take any reps or part of the rep, for granted. I will eat you

all 20 in sets in less than 30 min without trying, pretty much just us going in I go you go fashion with three guys. getting in shape perhaps. Never thought that this AXE style training would give me that but it seems to be the case

Goblets went well too and depth was solid

Real Heat Ruck

 Even though I got started at 11 instead of 12 noon it was 90 degrees and cloudless with no wind

Also still going on little sleep thanks to Ronin's fear of fans and this incessant heat

BUT it was good. Strong even. No  mental issues and steady pace throughout

45 lbs

6 laps

3 miles

54 minutes!

top speed 3.4 mph

BW 171.4  not sure if this helps but there it is

TONS of sweat but no issues

205 , 210( ugly) 215 x 7/8 217.5 x miss,205 x 1( 3 misses) , 16,20,24,28 32 kg KB press! Floor pushups

 Super hot ( 100+ day and night) day, freaked out dog, no slee, 172 lbs and no fucking groove

This is beyond getting old it is old. and boring

I might just do 205 for a bunch of singles on mondays and 24 kg presses on wednesday. not really sure right now

179 x 1 x 10, db laterals rear delts 3 x 8 20 lbs db curls 3 x 8 15's

 Very very solid workout. Missed the 9th  rep out in front but other than that all reps virtually identical

I DID let my shoulders internally rotate at the top, it worked well just have to be careful not to TRY to do it, just let it happen

what I have to try to do IS push the bar back as much as possible and stay on the X

Elbows UP

Lock in

Push back/ drive hips

It will change at 205 so have to get ready for it

 172.6

14.1